Mind Pump: Raw Fitness Truth - 1694: How to Combine Strength & Endurance Training, When to Add Deficit Deadlifts to Your Workout, Avoiding Weight Gain When Reducing Activity & More (Listener Live Coaching)

Episode Date: November 27, 2021

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Understanding and navigating the complete sphere of health. (3:58) The unplugged vs the plugged in. How social media will impact our future societies. (18:55) The value of spirituality and meditation. (27:50) Adversity and fulfillment, the human condition. (32:45) Caldera is NOT just for men. (36:37) ChiliPad’s save marriages.  (39:12) Mind Pump’s ‘Hall Pass’ strategy. (48:30) #ListenerLive question #1 – How can I avoid gaining weight while reducing my level of activity? (52:43) #ListenerLive question #2 – As an endurance athlete, how can I keep up my cardiovascular endurance in the offseason and gain some muscle and strength? (1:03:27) #ListenerLive question #3 – How can I increase my running speed, while gaining muscle and strength in preparation for a military fitness test? (1:15:55) #ListenerLive question #4 – Are there any benefits to adding deficit deadlifts to your routine? (1:24:12) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] MAPS Fitness Products Black Friday Sale is LIVE! **Promo code “BLACKFRIDAY” at checkout** The health benefits of strong relationships Watch The Social Dilemma | Netflix Official Site #1736 - Tristan Harris & Daniel Schmachtenberger - The Joe Rogan Experience George Orwell - Wikipedia Aldous Huxley - Wikipedia Mind Pump #1495 The Science Of Happiness With Arthur C. Brooks Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout for the discount** Visit Chili Sleep for an exclusive offer for Mind Pump listeners! Hall Pass (2011) - IMDb Couples Retreat (2009) - IMDb Visit Oli Pop for an exclusive offer for Mind Pump listeners! **Promo code “mindpump” at checkout for 15% off your first order** MAPS Fitness Anabolic Mind Pump Hormones Facebook Private Forum We burn as many calories as hunter-gatherers, so what makes us fat? MAPS Fitness Performance MAPS Prime Webinar MAPS Prime Pro Webinar How To Do A Turkish Get-Up The RIGHT Way To Do Push-Ups (PERFECT FORM) Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Arthur Brooks (@arthurcbrooks)  Instagram Paul Chek (@paul.chek)  Instagram Ryan Michler (@ryanmichler)  Instagram  

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is Mind Pump. Alright, today's episode we answered live questions. So people actually called in and we coached them live on air. By the way, if you want to be on one of our episodes live, email your question to live at minepumpmedia.com.

Now we open the episode with an intro where we talked about some current events and we brought up some studies and talked about our sponsors. Today's intro was 47 minutes long after that, we got to the questions. Here's what went down in today's episode. We open up by talking about the complete sphere of health. It includes much more than just your physical fitness

and your diet. Then we talked about the social dilemma documentary. I guess there's some conversations surrounding that and what the right approach is to deal with the potential influence that social media has over our behaviors. Then we talked about Orwell versus Huxley. Both have some somewhat dystopian views of the future. Some of them seem to be coming true.

Weirdly accurate. Yeah, kind of interesting. Then we talked about adversity and fulfillment. Studies actually show you need to have challenging adversity in life in order to feel fulfilled. Kind of sucks, but it's true. Then we talked about Caldera Labs. Caldera makes the best face serums we've ever

used in our entire lives. Great skin care products, all natural, very effective. And right now, because it's Black Friday, they are having a 30% off sale, it's the biggest sale of the year, go check them out, head over to Caldera Lab, that's C-A-L-D-E-R-A-L-A-B.com-flour-sashmime-pump, and then use the code MindPump for that 30% off discount.

Then we talked about chili sleep. So they make products that go on your bed, that cool or warm your bed. You can have both sides be independent, so you and your spouse can have different temperatures, controlled by your phone, using water. So there's no very low EMF in fact, it's not a let it's there's not electrical cords

running through it. It's it's water cooled or water heated. Great product really improved our sleep. Go check them out. Head over to chile sleep.com. That's CHILI sleep.com forward slash mine pump. There is a code right on that page for a massive discount. Then we talked about some of our favorite old movies.

Hall Pass was one of them and so was Couples Retreat. Then we got to the questions. The first one was from Adam from Wisconsin. This person, big dude, six five, 240 pounds, doing a lot of exercise, not eating much. Can't figure out what the hell is going wrong. Why is this body not responding? We help them out.

The second question was Becky from Minnesota. This is an endurance athlete. Love's endurance training wants to add a little bit of strength, training wants to know the right approach. The next question was from Amanda from Washington. And now this individual is in the military. Training hard wants to maintain her running speed. Also wants to get stronger. Also ask some knee issues. So we were able to to coach her live on air. And then the final question was from Will from Tennessee.

He wanted to know how to program in deficit dead lifts into his routine. Also, it's Black Friday, biggest sale of the year by far, all maps programs, all maps bundles, all guides, everything, site wide, 60% off, biggest sale of the year. And you can get that discount over and over and over again if you wanna get multiple programs. Head over to mapsfitnessproducts.com, and the code is Black Friday. Black Friday gives you the 60% off discount off of all programs and all bundles.

No supply chain issue here. Head over there now. You know, there was a Stanford study that I've quoted many times on the show that talked about how having poor relationships in your life is bad for your health, is smoking something like a pack of cigarettes a day. This really highlights something. That is that health is a sphere that encompasses more than just your physical fitness and eating the perfect diet.

It's a lot of things. It's almost everything. If you understand that balance really becomes much more natural and does contribute to your health in a good way. If you were to unpack that, would you say that's all stress related or what it is about the poor relationships or the lack thereof that is more detrimental to us than smoking a pack of cigarettes a day, is it all you think related to stress? Yeah, I would say.

It's gotta be a big component. Yeah, I would say that, and not just that, but let's go on the opposite, right? Think of the value that good relationships bring your life, right? So you're having a challenging time. There are people in your life that you could talk to that will be honest to you that support you, right? If you have bad relationships, you don't have that.

You don't have that person or those people to talk to you. Or even if you have a success, you get promoted. I don't know about you guys, but when I'm able to achieve things, it's not really that exciting until I can share it with the people around me that I really care about that really support me. So I think it's a lot of different things, but it does highlight. And the reason why I like that study is because, me. So I think it's a lot of different things, but it does highlight. And the reason why I like that study is because I mean, how many people do you guys know that are fitness fanatics, that are so obsessed with eating perfect and exercising that they miss so many opportunities to build good relationships. They don't go to birthday parties, they don't go on vacations, or only vacations where they can eat perfect and work out. They don't, you know, go to the kids'

game because that's leg day or I don't go to the kids game because that's leg day or I don't go to dinner at my in-laws house because I have to eat the perfect meal or whatever. I knew a lot of people like that in fitness and you're not doing yourself any favors if anything, you're hurting yourself. I think we see the same thing with actors and actresses and athletes are great or very, very talented in one area that they just

tend to neglect other parts of their life. I don't think it's much different. If you've got somebody who has this amazing body and they keep it at 5% body year-round and their social media sensation with millions of followers and everybody's aspiring to be like them, they're posting and putting out just the best version themselves always. And so you just have no idea how out of balance and how potentially unhealthy this beautiful, perfect body looks.

You know, you see this body and that's where there's one aspect of health. There's many other aspects to it that we can't see in a glimpse like that. And I think it's more often than not when someone is that extreme, There's many other aspects to it that we can't see in a glimpse like that. I think it's more often than not when someone is that extreme, when they're that extremely fit, when they train all the time and that consistent, many times other things are out of a way.

They sacrifice other parts of their life that are part of the health sphere. Yeah, I was thinking of this one study. I know that dealt with with chimpanzees and they were evaluating basically the chimpanzee that was at the top that would acquire all the food, all the girl chimpanzees, you know, sort of had more opportunities to be in the parasympathetic state versus the other chimpanzees that were just constantly not getting their basic needs met and they're just stressed all the time and having and fighting each other

in sort of this hierarchical kind of system where they didn't live as long as the one that had sort of their basic needs met. If that's somewhat related to like having bad relationships, carrying that with you all the time, being in this sort of sympathetic state of like, I got to fight a flight constantly, you know, that may sort of put, you know,

that added bit of, you know, harm to your body. Now, where do you think you guys, okay, obviously we're fitness fanatics, right? So the like, neglecting that part of our lives is probably been less than other aspects. So when you look at the total sphere of health and all the other aspects that make up that bucket, what would you say personally in your life that you tend to neglect or that you were maybe you've solved that now that we're in our 40s,

but maybe in your 20s and early 30s, you were still trying to work on this. What other aspects of health do you think maybe that maybe you weren't thinking of it as health back then, that you might have been at a balance a little bit, but you obviously were good at training and exercising, staying consistent with that. What would you guys say is your area of neglect in the health sphere? I learned that lesson the hard way, didn't I? I over trained and over dieted and took crazy things and always constantly pushing that.

And my body eventually rebelled, and I had no choice but to face the music. Now, I'm lucky that my body rebelled in a way that I was able to somewhat recover, but it did. And I was forced, and then obviously looking back, there were a lot of signs and signals that I had completely Ignored and I think the key Really is you know if you're training for an event and you're a highly competitive athlete Of course there's there's a different application of consistency and you know sacrifices But if this is a lifelong pursuit for you

You have to you're gonna have to find a way to incorporate balance into your life otherwise Otherwise, it'll become a stress. Otherwise, your diet is a stress. Your training is a stress. So, and what does balance look like? Balance is probably most of the time you're consistent, probably most of the time you eat healthy. But there's those times when you go out to dinner with your spouse, and there's those times when you miss a few workouts. It's not that big of a deal because you're on a vacation

and there's other things that are more important. So that's really what I think this communicates to. If you want to achieve a certain epic level of performance, you're going to have to sacrifice certain things, but the average person, the average person watching this is probably thinking, I want to do this forever. I want to have a lifelong pursuit of this. And I tell you what, you push that limit too hard for too long at some point, like what would happen to me, your body's going to rebel and then you're getting nothing.

You have none of the performance and you have none of the balance. And now you're dealing with some big problems. Well, I think similarly, something that I had to learn later on too is the importance of sleep and recovery in the whole sphere of progress and moving forward and enhancing what I was doing in the gym because of that young mind of thinking that I could take it all on, I could get up and go to work and just make do with just living off caffeine and just trying to keep running and running and running as hard and as fast as I could. But once I started to learn, I had to be more intentional with being able to get quality sleep

and be more focused on that to then help actually improve my performance in the gym when I go to work out and also not just stay where I was. I was constantly sort of in the same kind of maintenance progress and I just couldn't move forward because that was in a component. Yeah, how about you Adam? You know, I struggled a lot with the work life or money balance with how fit and healthy I would be.

In other words, I used to say that a lot, right? I used to tell people, like if I hadn't seen somebody in a long time and let's say I was in really good shape, I'd say, well, you could always count on me. You could probably get a good guess that where my bank account is based off of how my body looked. So, if I looked incredible and in great shape, finances were a little tighter. If I was out of shape at that time, then you knew I was probably crushing it financially.

Like I always had, because we're, I've always controlled my paycheck, even when I worked for a company like 24FIN as much of that, I could control with my bonuses and overrides because I had a very baseline salary, but then a lot of the money that I made was dictated by how much I worked and effort that I put forth. And I always had a really hard time balancing that. I was just, I'm really good at getting tunnel vision on goals. Like, okay, this is what I need to do and then forget everything else and just be good at this. And then you come to a point in your life where what happens is you hit that goal and you

realize you're unhappy because these other ones have fallen to the wayside and then you go to this direction, hit that goal and then this one fell off. And so I like to think that where I'm at in my life now, I have finally pieced all of this together, like as far as having that. And I think that's just it is having this self awareness to know. I don't think there's anything wrong with having specific goals that are going to require additional attention towards them knowing that that something's gotta give, and they're gonna be a little bit of balance,

but having enough of the self-awareness to know that oh wow, it's been this long since I've addressed this or given this attention. And you know, Katrina and I talk about that with our relationship, we're pretty good about knowing that hey, it's been a couple of weeks since we've reconnected ourselves, or done that dinner or date night. Like I used to be really bad with that, hey, it's been a couple of weeks since we've reconnected ourselves, or done that dinner or date night.

I used to be really bad with that, right? Like, if I was super focused on work, or physique, then relationship, I wasn't so good. And I think it's just having a check-in. And this is why things like gratitude journals, and affirmation, and like meditation. This is where I think there's tremendous value is that is just that giving yourself that time and space to have no distraction so you can truly evaluate. It's that 10,000 foot view. Yeah.

Give you evaluate your goals and make sure that your goals your life is is aligning with the things that you want from it and many times just that check in itself will help you balance out the other. Yeah. I was just talking is aligning with the things that you want from it. And many times just that check-in itself will help you balance out the other effects. I was just talking to my buddy yesterday. He actually came to visit and he hadn't been in our studio and I'm showing around and he's really into working out and stuff and he afterwards he sends me a text

and he's like, man, he goes, I'm working out and I feel so good in the afternoon. He goes, I normally work out early in the morning, 6 a.m. But he goes, but now I'm working out at two and he goes, I'm way stronger and better performance. He goes, is this normal? I said, oh, yeah, most people in the studies will show perform better sometime in the afternoon

and early morning workouts you drop performance. That's totally true for me as well. I get better pumps, I'm stronger, I get better results if I work out like around one o'clock and he goes, well, why don't you just work out? At one, you go on your own business, like, why don't you make the time and do that? It's, well, it's, to be honest with you, the other values now, and this I can say this now, it wasn't like this one I was younger, but the other values I get from my work out

is more important. Like, the values I get from working out before we podcast, right? It puts me in a really good space. I'm sharper, I'm faster, I feel energized. The fact that it sets my day up and it puts me in a really good space. I'm sharper, I'm faster, I feel energized. The fact that it sets my day up and it puts me in a good mood, the fact that it's, you know, it's the first thing I do. So when I start with something hard, everything all it feels kind of easy, the physical results I get from, I still enjoy, but that's not the number one goal. Like, it used to be. Now it's more other stuff. So it's more balanced in that sense. Whereas in the past, I would organize my schedule

around the perfect time to work out, because it was all about my performance. It's not like that anymore. And you know what's funny is that I have more longevity now with it. It's gonna be something that, you know, it's part of the evolution of doing something lifelong. If you don't have balance in something

or balance with your life, either you become obsessive and orthorexic or you know along those lines, which is unhealthy or You drop off and you end up saying I can't do this. I have to do that and then you're on balance in that direction But if you find ways to improve the quality of your life overall like you know another example would be Tonight I'm going to dinner with my wife and we're going to go to a really nice restaurant and we're probably going to enjoy a couple glasses of wine. The day after or two days after, my workouts are always not quite as sharp as if I didn't drink alcohol. Now, why am I still going to have some wine? Well, what's more important

to me is that loosening up and enjoying my time with my wife tonight. right? So, and that's the balance that I'm kind of talking about. Here's the irony of all of this, right? Is that the long term success results, all that stuff is better with balance, not the extreme. And it actually gets easier. It does. It's a lot easier when you learn to do that. Like, I mean, it took me a long time to be okay

with, you know, stringing three or four days off of not training and just enjoying other aspects without like freaking out of, ah, man, I'm fucked up or I've set back. Yeah. Because that causes that like on and off the wagon behavior where you just, you go one extreme the other and, oh, I'm off, okay, now I'm off the training, now I'm eating like shit, now I'm doing everything that's not aligned

to do anything right. And I had, I really had that attitude for a long time and like shit, now I'm doing everything that's not aligned. It's not worth it to do anything right. And I really had that attitude for a long time and I just, I don't think that way anymore. In fact, I've gotten better about, you know, oh, you know, sometimes I'm really consistent in the gym and everything's flowing that way and I'm getting to eat a ton of calories and then other times, oh, just not.

I'm sitting down a lot, I'm not getting to the gym and so I have to adjust my lifestyle according and it doesn't take that much of adjustment just the mindfulness of, okay, I haven't trained in four or five days, I need to make sure that I'm very conscious of what I'm consuming and it doesn't take a lot of effort. And I actually maintain a pretty close physique

to where I like. And then I know that as soon as I get back on it five days later, my body responds right away and then I'm right back where I left off versus the pendulum swinging this way, then swinging the way. You know what's funny about all this too, by the way, is that if you become obsessive with your training,

your, what you would consider an ideal physique starts to move further and further away from what is considered healthy and what even the average person likes, right? If you're really into working out, you may see someone at 4% body fat, extreme and be like, that's a great physique. Then if you ask the average person, you move in your goalposts. Yeah, then you ask the average person, they'll be like, oh, that doesn't look good. That's

like their way to sucked up or that doesn't look too good. Like they would look better with a little bit more body fat or that's a little too extreme. And it's true. It's like, I remember going to a bodybuilding show for the first time and I was in my 20s. And this is when I was really into it. And I remember backstage, for a moment, looking at everybody's faces, because I was backstage with my buddy, my buddy was competing. And I remember looking at everybody's faces, the men and the women, and thinking, oh my God, they look, if you just look at their faces, they look really, they look unhealthy because they are, right? They're on stage, the dieting that's required and all that craziness going to the competition. And then I thought about all my clients,

my average clients, when I would show them pictures of these extreme physiques, none of them would say, that's amazing. All of them would say, oh, that's too extreme. So the irony really is, if you have balance and real health, you'll objectively will probably look the best to most people. The irony really is, if you have balance and real health, you'll objectively will probably look the best to most people. The extremes are what we tend to get obsessed with

when we're already in that obsessed, you know, state of mind. Well speaking of extremes, I was listening to a really interesting podcast recently with the guys from the social dilemma. And Joe Rogo just had a look on. Yeah, so the one that was on Netflix. Yeah, yeah, yeah, yeah, yeah.

I'm familiar with that. I'm just such a good, talking about algorithms and, you know, the, the detriment of it in terms of radicalizing people and, you know, kind of pushing them into more of the extremes. And they're, I haven't finished the whole thing is like three hours, but, you, but they got into some interesting topics in terms of where we're at, in terms of two dystopians,

options of where we're gonna go with this, and how we're gonna be able to wrangle this whole social platform. And they looked at it from an example of how China's actually dealing with this in terms of like Actually putting limiters in there with the feed and and and having These options of where they actually show educational type of material with their form of TikTok So that way, you know, they put limiters and regulations on the way that kids are using it.

Like they're doing a lot of like really controlling kind of measures, but they're taking it seriously. Like this is a, this is a, you know, something that we have to really consider addressing versus like on the other end is sort of the chaos, like it's going kind of work itself out, kind of a model. And then there was like the third option, which is, you know, Taiwan, which they're trying to discuss is, you know, kind of bringing it back to the whole policy-making and everything of people like seeing both sides and being able to like create more transparency

with the whole process. Well, this is the scary part of America and being as free as we are, is we're most likely to take the path of, we'll figure it out after. The chaos. Yeah, we'll learn by running into the brick wall a few times before we realize we need to go around

or climb over it. So I think that's what we have ahead of us. I don't see, I definitely don't see us regulating that and putting restriction, unless you're your parent, right as a household You might see it But I don't think that we're gonna see policy around that at least not right now Not until we see some serious Consequences for not doing that which we may see we may see some stuff come out in the next decade that we go holy shit or

We might go all in and you see what's going with the direction we're moving with metaverse. I'm not sure what this is going to look, I still stand by my original prediction, which is that I think we are going to divide the country in half, not literally right down the middle, but there's gonna be a good portion of people that choose to be plugged in,

and then there's gonna be a good portion of people that wanna unplug, and in, and then there's gonna be a good portion of people that wanna unplug, and I think that, and then of course you'll have some hybrids of people that have good balance in their life and can go in and out, but I think it's gonna be kind of an all-in for a big portion of people on the metaverse NFT thing, and then I think there's gonna be all-in people

are like, I want nothing to do with that, and then something in the middle. I mean, what do you think? Yeah, I think, you know, so here's the problem. We identify an issue and then we forget that the potential solution is probably gonna be worse. And so here's what I mean by that. So it's either you allow the consumer

to drive what social media does. There's problems with that, obviously. Consumers don't often make, in my opinion, the best decisions for themselves. I mean, as evidenced by the obesity epidemic, right? So people often make bad choices for themselves, but is the better option to give the government, you know, the power to dictate this power

and what they present to you. For example, what I'd rather have, consumers dictate what Facebook and Instagram and Twitter show or the Chinese Communist government. Yeah. I think I'd choose Facebook and Instagram and because that's driven by consumers versus Chinese Communist propaganda, for example.

And we have our own propaganda. Do I trust our government, which is probably in cahoots with a lot of these companies anyway? Just like I wouldn't trust them to make regulations on food. I wouldn't try, look, I think it's a good idea. I think it would be beneficial if we could kind of help people eat right. Do I trust the people in office to do that?

Not even close. They would make things far worse and you don't believe me. Look at all the FDA, food pyramid, regularly You know all the stuff that they recommended you had you followed their advice you probably be in terrible health So this is a tough situation. I don't think there's a clear Answer but I do think the answer is not giving less people more power over it I don't think that's a better option. I really don't yeah And I agree with that. I think the difficulty, though, is a lot of people are unaware. Yeah.

And there's no transparency in terms of, because there's ways that these private companies manage and operate their business. And they sort of have the, they're the ones in control of the keys in terms of, introducing even like these foreign troll farms, for instance, that create distrust, that create incendiary inflammatory information that gets spread like wildfire.

That's a big deal. Which is huge. And how do we stop that from happening when your private companies actually encourage it because it creates more engagement and it helps their algorithms, which then has fractured the very country that we all live in. Yeah, yeah, look, we have a distinct constitution,

it's in our constitution that the federal government's job is to protect our borders. I do think that falls under that, but look, here's the bottom line, it's gonna suck no matter what. If we look at like processed food, for example, processed food really did become a big part of American's diets until probably the 60s and 70s,

and then it really started to ramp up. And people who are aware that if you eat too much and you eat wrong and you don't exercise, you become obese yet, it still happened, and it's still growing because we're human, we're not perfect and we can be manipulated by our urges and desires and all that stuff. Social media is doing the same thing, but the alternative probably is worse. So it's like the cats out of the bag, what do we do?

Do we allow the consumer, which is millions of people in America dictate it, or do we give that power to a few people who we already know are not our corrupt. I don't think we're gonna do that. I don't think we're gonna do that at all, in fact, in using your process of food analogy, I actually think what's gonna end up happening, which is be really interesting what exactly what it looks like, is it's going to open up

an entire new market. It's gonna open up just like there's a market for personal trainers and gyms to help people who over consume and eat. Totally. There is going to be a massive market to help people with their social media addiction and virtual reality. I agree. And you know which market's going to be the leader in that? Health. Health. Yes. Health. I think we'll see it first. And so I do. And I'm sure there's already people that are probably smart enough to already be addressing this with clients and stuff.

So that's what I predict. I don't think America's gonna come out and do pull a move like China is and put regulation and policy in place. I think we're gonna allow to unfold. And I think there's gonna be a lot of people that self-regulate, just like there's a lot of people out there that know not to overconsume and eat and stay active and they don't need any help and support. And then there's the majority of people that self-regulate, just like there's a lot of people out there that know not to overconsume and eat and stay active

and they don't need any help and support. And then there's the majority of people and the majority of people who kind of blindly walk through life and don't pay attention to these signals will get sucked into it because it is very powerful and tempting and then that's gonna open a whole new market and space for people to help. You guys are aware of Orwell and Huxley.

No, no, what's up? Those two different authors. Yes. Orwell was more like 19, four, like was big brother. Oh, that's why that feature. That's very much like, you know, sort of, I guess, comparable to like a China situation. 1984 is eerily predictive. It's very predicted.

What's happening? That's eerie, but also Huxley though, I mean it gets brave new world, I think, but you know talks about like us being super distracted by excess and you know like us going more into like indulgence in that sort of a direction Which is also eerily similar to the future. We have it also talked about like biotechnology and and the chemicals being like sort of the impending doom, which is also very interesting. To kind of go back and see some of these science fiction

writers predict like the state of the world. It's like almost they have your World War II kind of post World War II Cold War, which happened. And then now almost the Huxley and version just as unfolded. They were basically philosophers, which you know, here's what's, and I know this is going to be a little controversial, but it's by the way, nothing new. Humans are the same. We're the same as we've been thousands of, for thousands of years. Yes, our environments have changed, but our weaknesses are exactly the same pattern, same addictions, same shits.

There's no different. Okay, so in the past, what has been the bulwark against all of this has been spiritual practices. Meditation or religion or philosophy like stoicism, for example. So, to me, it's not a coincidence that the decline in spiritual practices is coinciding with this increase in over this abundant like overuse and addiction and you know distraction right. The solution has to come from there. I think about it like with health and fitness. There's almost a spiritual practice with finding balance in a world where I can eat whatever the hell I was so much food it's so cheap and if I want I could literally walk zero all day long

and not move and be in front of my computer. But there's almost a spiritual practice that I have to mold with my fitness practice and my nutrition to make it something that becomes kind of this long term thing. And if you talk to anybody who has a good balance with it, that's how they communicate it. Spiritual practices are the solution.

And unfortunately, we've become less and less, this is like less and less important to us because we think we've solved all of our problems with all this stuff that we've created. And it's just not. That's a whole nother category of addressing your health holistically. Just like we opened up the podcast,

it's like your relationships, they do have a massive impact and think that we have a study out there kind of shows like a comparable, you know, effective like smoking that many packs of cigarettes. Like I'm sure, you know, a devoid of spiritual practice has an effect on us as well. Whatever that looks like.

We are not far away from people having everything that they pretty much need. We are just talking on the show. The two things we talk about, the bacteria being able to make food, the 3D printing of houses for under 10 grand. We are not far away you got. In our lifetime, we are gonna see like, housing taking care of for a lot of people that are homeless

and the ability to create food out of pretty much almost nothing. Maybe I would create drugs. Yeah, in your home. It's going to be really interesting when we solve a lot of these things that we think are the massive problem that we all have. Well, imagine if you took like really powerful, like what's a really powerful prescription opiate?

What would be like a vikin' in or a proxicon? Or oxy-contin, okay. Imagine you took oxy-contin and you went 50,000 years into the past and you're like going up to feel and say, hey, you feel bad and you feel sad, take this. Oh my God, I feel so good. You've solved all my problems, have you? We all know what happens when people fall in love

with good feelings with drugs. It starts to destroy you. So this is all spiritual practice shit. I'm telling you, look, there's a reason why, and if you talk like Arthur Brooks, he's one of my favorite people. He's an expert on happiness, and he says very clearly that challenge,

abstinence, you know, things that are hard are part of what make you happy. By the way, anybody who's a parent, anybody who's a parent understands this, like having a kid, 100% makes life harder, 100% makes it more stressful, you don't get as much sleep.

You're not gonna be able to go out and do what you want as much. You lose a lot of freedom. You know, you probably will wreck your body for a second, especially if you're the one that had the baby. And well, I can list all the stuff that happens to you. But you talk to any good parent, and you say, but do you have more meaning in your life and more purpose?

Do you find life to mean something different than it did before? Absolutely. Would you trade it? Would you trade, give up your kid to be able to have all the freedom in the world and do all these everything? And most good parents would say, never,

not in a million years. So how strange is that? Well, we speculated a long time ago that this was the reason for the rise on the obstacle course racing. I mean, that's, think about how weird that is. Just, just 40 years ago, people would look at you weird for signing up for that. Well, it's the same when they were farming

and working really hard jobs and now some there's gyms. Yeah, yeah. What the fuck is that? Or how about wealthy people? Or how about wealthy people who are like, oh, you know, my company IPO, I can retire. And what do they do? They go buy a farm and start farming.

I know people like this, they got cows and chickens, and they work eight hours a day on their farm, and they're like, oh, this is the life. There's a simple life. I'm telling you, man, it's the spiritual side of things. That can be religion, it can be philosophy, and it can be other things. And if you don't have that in your life,

what you're stuck with is the material world. It will always fail. It is gonna fail to deliver. And I'm not just me talking. I'm not some spiritual guru, by the way, all the scientific studies. You're just wearing the shirt. Show this.

I am, aren't you? Oh my God, that was perfect. But it's super true. I know you know we're close when homeless guys have got iPhones. You know what I'm saying? You know we're getting close. Did you know that I see that?

Did you know that I went to, I was a homeless dude a a while ago and I pulled over open my window and then realized it and have money and he had what is that on your phone? Yeah, they didn't crack it. Why I really like like like square or whatever the the homeless guy know he did it. Yes, he did. No, he did it. I could have given him money. I'm square. No, he did it. Oh, he did it. Yes, he did. No, he did it. I could have given him money.

Who's square? Like a credit card. You know, that's like Silicon Valley Bums. Yeah. It's gotta be like unique here. Yeah, it's gotta be here, right? People, I got it. People that listen to this from all over the country

and the world are gonna be going like, that ain't around us, that ain't like that. But it is true here. I have seen, I've been, I've been, I've been, I've been, I've been, several homeless guys that had iPhones, dude.

So, that's crazy to me. And so, that has got to be the sign that we are not far from this place of where you're gonna have, I mean, Tom Bill, you said it on our show four, five years ago when we first interviewed him. Anything that can be free with me. That's right, it's stuck with me is that, anything that can be free will be free.

And, you know, we really kind of built this business operating that way thinking like, oh my God, we gotta make sure that we are coming first from that place of like providing so much good free valuable content because the consumer expects it now. The consumer demands that because so many things can be done for free and shared with so many people. Dude, it's so funny how like really smart writers

really tap into old Like human wisdom like the movie The Matrix. That's a relatively recent movie I know I'm old so it's like what 20 something years old but relatively recent in the sense that it's not Hundreds or thousands of years old and there's that one scene. I love it where they capture Morpheus and Agent Smith is trying to crack his head right crack his brain so we could get the codes to Zion or whatever. And he explains to them how the original matrix that the machines created to plug all the humans in was a perfect human utopia.

You guys had everything, it was perfect, but we had massive fields, they called fields of all the people, crash because your feet were rejected. Yeah, your mind's rejected it because you have to have hardship in your life. This is like the human condition. It's like fitness.

I swear to God, this is 100% true. And part of the purpose formula. If you were fit and shredded and muscular and you got there with no hard work, no discipline, no nothing, you would get a fraction of the benefit as you would get from the work. And fulfillment and joy for it. All of it, right. Like, literally would get a fraction of the benefit as you would get from the work. And fulfillment and joy for the- All of it, right.

Like, literally the only fraction of the benefit you would get is the fact that- Yes, you look good. Which is, okay, and I know this is gonna sound- Which temporarily would feel good, but then would be fleeting. Yes, and also, and I know that people listening to this or watching this who, you know, have trouble being consistent won't believe it, just like trying to tell somebody

who wants millions of dollars that that's not gonna make them happy. They don't believe until they get there. I'm gonna tell you right now, you talked to anybody who's been working out forever and the look is actually probably less than 5% of the value of exercise and nutrition. It's really not a big deal at all. But just like a poor person who becomes rich,

initially it's not that way. Of course. If you work your ass off of obtaining a physique, then you finally get to this ultimate physique, there's this temporary satisfaction that you have of, oh my God, this is amazing and it feels so good, but it quickly, you go back to baseline. Yeah, it quickly goes away.

So again, talking about Arthur Brooks again, who's an expert on this, it works the other way too. So they do studies on people who get like a windfall of money or something crazy happens, right? And they're, I forgot the timeline of something like for two years or a year, they're like happier. And then it goes back down to baseline. It works the other way too. Somebody who has a terrible thing happened to them, like they lose an arm or, you know, they go paralyzed or something really bad. After a couple years, they come right back up to baseline. So it does work both ways.

I think it's so interesting. And if we ignore our human psyche in the pursuit of all this stuff, man, we are totally doomed. Yeah, you know what I mean? You guys, you guys get ready yet for the holidays, Christmas, Thanksgiving, what's everybody got plans got going on right now? Yeah, I'm excited for Christmas.

As you guys done any of your, because if you guys worried about supply chain stuff, you started your shopping at all, or you met that Black Friday stuff, what's giving you? I mean, lists, yeah, hopefully, we're trying to get ahead, you know, I'm sure everybody's in that sort of mentality

of like trying to get their shopping started a little bit real quick. Well, I mean, obviously, this particular show is airing on Black Friday is like the biggest sale, you biggest sale time of the year. Then you have cyber was a cyber Monday. Yeah, so Black Friday now become like a 40. So today's commercials, Doug, we have Cal Derri,

and we have Chilli. What are the deals that they're running? Do you know what they're running for Black Friday? I know Cal Derri Lab has 30% off, which is their best discount of the entire year. You know what I want to know? It's funny of all the partners that we work with.

There's two that I went from thinking, like totally thinking, never gonna use this product. Caldera Adam was like big on, and so that's what we brought it on board. I was like, I don't put stuff on my skin, I don't care. The other one was the Juve Light. Both of them completely changed my mind. I now use Caldera every single day.

I've never used anything on my face that's really made an impact because I have oily skin anyway. But we have that. We actually have all of us are very similar in that. I just experienced it first. I just started using it and I noticed something right away and I thought, oh, this is kind of crazy. And then I think you guys went to the same process.

You just started doing it consistently and then once you do it, just like the Juve, you gotta do it consistently. You do it one time, you're not gonna stand in front of a light like that or try some of that, and be like, oh my god, it's crazy, but if you're consistent with it, you really start to see a difference. Well, it's interesting,

because they kind of mark it more to men, right? Caldera, there's a lot of women that have it. Do you call me? Courtney Steele, mine all the time, was the point I'm trying to, it's like half gone already, but like, she loves it. Yeah, and so I said, why doesn't, why don't they mark it this more to women?

It has a very, I know it has a very masculine look to the bottle and stuff like that, but it has a very neutral like smell to it. It doesn't smell masculine or feminine. It's got a very nice neutral smell. So, yeah, Katrina really likes it too. What's cool about it is it's balancing because the three of us have very different skin, right? You have some time psoriasis. Yeah.

Justin's more on the dry side and I'm oily. So, I thought, oh, I'm gonna put oil on my skin and just gonna, and I've done this before. I'll put stuff on my skin and I break out because I'm naturally oily anyway. So I'm like, forget it. It balanced my skin out, right? Justin puts it on and it does the same thing to him and the same thing to you. So whatever they've done has been kind of a, like they've knocked it out of the park for a bit. Did you look up the chiles?

Do you know what they're doing? Or do they not tell us? They didn't tell us anything, but they do have a discount on the website when you go over there. Yeah, so you'll see it on their site. I know they will. I mean, all of our partners end up having something going on.

Speaking of which, now that's getting colder. Now, where you guys are at, you guys are over the hill. Is it? Is it warmer than here in San Jose or colder? It's getting cold. Yeah. It's starting to feel the winter coming in. Oh, yeah.

Night's, I mean, I've been running my fireplace every night for the last night. So are the wives turned up to eat on the chilly? Yeah. No, Katrina's. In fact, I was getting yelled at yesterday because somehow hers got, I think somebody or her or the cleaners unplugged it and so it disconnected from my app. And so we were climbing in last night

and so I leave the bedroom door open at night to like make the room like ice cold before we get in there. And I don't feel bad because I know her side's 90 something degrees. So the room was like, like see your breath cold last night and we get in there and And I don't feel bad because I know her side's 90 something degrees. So the room was like, I like, like, see your breath cold last night and we get in there. And she was like, I do say dude, we're the only thing. So both dogs and Courtney's kind of created a bad habit with this. When I'm gone and go up to like, you know, truck here, we're on like

somewhere for business and, you know, she'll let them kind of come up and sneak up to like, you know, truck here, we're on like somewhere for business and you know, she'll let them kind of come up and sneak up on the bed and sleep. And, and so like, I like to keep cold. And so, both dogs like find their way up and I'm like kicking Arloff because he's the big heavy one. And so I just had this room off the bed. I'm like, no, you know, and we still haven't got our kinksize yet.

So I'm like, dude, there's no room for any of this nonsense Queen or you sleep at Queen. Yeah, bro. Oh, you haven't you haven't seen his place. I've been waiting I know I know He's like a little kid man. So you okay, you see my place, right? You know, I downstairs master bedroom. I think that is So his he's a big master bedroom like that and he's got this little fucking queen In the middle it looks so it looks so funny. I can't I can't sleep with a partner in a bed That's anything other than a calcine calcings wider just doesn't work dude You know how King's the long one. Oh, that would be yeah Eastern King is wider

Well, I mean that's the one I'm getting it is wider than Well, I mean, that's the one I'm getting closer. Cal King is wider than a king or a... That's, yeah, it's wider and longer. Okay. But then they have an Eastern King, which is even wider, but then it's shorter. That's the one I'm getting. Yeah, so you're a little bit... So if you're, if you're...

I don't want my feet on. I want the monsters here. If you're six foot and under an Eastern King isn't bad, but if you're over six foot, you want a Cal King because it gives you a little bit more strength. No, I'm like, like, Jessica and I could not be more different. I'm literally a furnace, so I'm laying a bed and I'm in my, you know, my little, you know, European speedo underwear and my, I'm just sprawled out.

No sheets. Jessica has a bathrobe, pajamas, and is covered in this. And then what she does, sometimes she'll come over and hug me, but it doesn't last very long because she's like, you're just a heater. Oh, you're making me sweat and she's like, you're just a heater. I'm making me a sweat, and she's gotta move away. Totally different. So I thought this was just a man thing, but we've got Katrina's dad staying with us right now,

and he's never been in our place, and he came over, I came home, and when I walked in the house, it's like, what, I got home by like four o'clockers, I'm in at 4.30, and I roll in the house, and he's in a, you know, his full daily outfit, and then he has a robe on, and hopefully when I walk in, it's like 4.30 in the afternoon, he's in a, you know, his full daily outfit and then he has a robe on and I walk in it's like 430 in the afternoon.

He's in my living room with an a robe. I'm like, what? Get ready for bed or any dad or what? He's like, oh man, you keep it cold in here. I walk over and it's 70 degrees in the house. I'm like, this, I'm like, oh my God. Now I know where your daughter gets it from for sure because Katrina is always, oh, it's so cold in here.

I'm like, it's seven days. Seven days not cold. I'm like, heat's seven days. The 70 is not cold. Like, heat as well, I can't stand it. Oh, there's the breakdown to the cow king. So the cow king's actually not as wide as a king. It's just longer. Yeah. No, it's cow king is four inches wider.

No, and 72, a cow king is 72 inches wider. And it's 76 inches wider. Yeah, I don't know. That's why I got that. Where is the Eastern King, Doug? I don't know. Oh yeah, an Eastern King is more like the, well, it's even more than the Cal King.

I thought the Cal King was wider and longer. I'm totally wrong. That's annoying. That's interesting that it's not, well, that's what I need, dude. That it's not longer than the King. I did not know that. Yeah, that's why.

Yeah, the coldest house that I ever stayed in easily was my grandparents. Now, they considered they were poor Sicilians and they came here as immigrants and money was tight. And my grandfather will not put the heater on as long as you can warm yourself with sweaters, jackets and blankets. That's my thing.

Dude, literally, bro, I would be there and my grandparents would be, we all sit down and watch TV. And literally, I'd be cold with the blanket, my grandfather would get your jacket. So we'd be on the couch and our jacket. I'm so this out, I'm gonna be an old man like you, for sure.

I'm always telling Katrina, go put a beanie on. Yeah. Yeah. I'm like, I'm your house. Turn the heater off for God's sake. So I'm supposed to wear a parka. I have a parka on my hand. And they're still like that. My grandfather's still like that.

He'll sit in his lazy boy chair, watch TV. And I look downstairs and there he is. He's got a jacket and sweats and a hat on him. I just, it's like night and day different. That's why, I mean, the reason why chili has been up there with one of my favorite partners is because the difference of me going to bed and being cool is nicely different.

If I am just the slightest bit warm, it throws my sleep on me. Heaven forbid, I'm hot. You may as well just, that night's fucked. I might have a bad night of sleep for sure. So being cold makes a huge difference from me. You know what I mean? So we get hot, let's see, like it makes me like,

need to get up and go and go. I got a pee more, I'm restless, I can't get comfortable. You know what I hate? So what I hate was when I'm hot, I'll sweat, right? So I'll sweat and sleep, and then I'll get up, cause I got a pee, and now I'm kinda like cool, because I had sweat, sweating, and I'm walking through the most.

And then I go lay down in the bed and it's wet. Yeah, that's cool. I hate that. That's like, information. Okay, Google you're wrong Adam got bamboozled But actually that's some Russian troll. Yeah, that's really well You also are showing two different the last thing you showed us the sizes were different than that too No, no, they had king and Cal king. This is Eastern King and King So everything I'm seeing is Eastern King and regular King are exactly the same What a what's it's pure marketing. Wow.

That's there's other. There's other beds that there's that one up there right right there. This one right here. Yes. What does that say? It says exactly what we've been talking about. Oh really? King in the cow king or Eastern King. King. I got all this. There's no what's in a laskin king bed. I just saw that. It's in a what's in a laskin king bed? I just saw that It's probably a cow king Anything outside of that would they be considered like custom you have to customize it to make it eat like there's bigger beds obviously Yeah, whoa, yeah, whoa look at the size of that. Oh, that's awesome. It's your whole family on that

That's what I'm talking about. Oh, yeah, yeah, it's nine feet by nine feet. Oh, that's what. Hey, that's what Paul Chek sleeps on. He's got this. Whoa, I know. He divides the women up, dude. He doesn't sleep them together. Oh, he didn't have in the same room. No, they have different quarters and they have different days, I think, even. Like, yeah, they've scheduled it to where it's like, you know, Monday, Wednesday, Friday's with one wife. He's on a whole no. You know what I predict? You know what I predict with that kind of like lifestyle where you have like more than one wife or whatever.

Fuck off. Stressful shitty, keep me. I predict. That's what I think. I think at first you think it was cool. I get you know, two wives. The reality is when you're at war, you know, not there. They're just, they're working together.

Now you're, now it's you. Two on one. Yes, and you find the two on one. Yes, and you find the two on one. Yeah. Well, one of the things I love about Paul Check that's different than a lot of those other guys that were, that are into the open relationships and the multiple wives and some of that.

I felt like when I asked Paul about that, he was really honest about it. Like I think he just, I mean, he admittedly obviously loves both of them and they found a way to make it work, but he gave me that feeling of like the look, like if I could go do it all over again, I would have done it this way.

It's more working. Yeah, it wasn't like, like some people play it off. Like it's so amazing. It's the most amazing life ever to have these open relationships in multiple wives. Yeah. And then all of them take a shit. I mean, when we first start this podcast, I can think of at least four people that work close to us that were in relationship with this. None of them are in those relationships, or they're in turmoil. Let's be honest. Okay, how hard is it to have a long term forever?

One wife, yeah. With one partner, you're gonna throw more people in the mix, more challenges, more changes, more, the only positive is a little bit more variety. The sexual desires, that's it. The sexual desire side is the only side that it is. And let's be honest, like, when you've been in a relationship forever, what's that last?

Yeah, what percentage by the minute, okay? How much time you actually spend doing that of your day and week and month and year, is that? I just, I mean, I can just imagine, like I come home and, you know, my two or three wives are sitting there, like we need to have a talk. Like, oh fuck.

All three of you? Yeah, we all decided to- I feel like the, I feel like the man I love. The hall pass strategy would be a better strategy if you wanted to go that direction. Instead of like, like if you, I've heard of relationships where people have like an annual one week hall pass. Were they give like, it's like the purge. Yeah. You've never heard of people doing this?

They made like a whole movie on, there was like a movie on this that was like, oh hey. Like a comedy, I think. It's February, youge. What? You've never heard of people doing this? They made a whole movie on this. There was a movie on this that was like, oh hey, a comedy. It's February, you know what that means? Don't you have, there is people actually doing that. Look up the movie, I think it's actually called Hall Pass. And it's actually really funny. It's like, it's Fonsan, right?

I think so. And the, because the wife is like pitching it, or the, this, this, Oh, and Wilson, I know. Is, yeah, this, yeah, that's who it is. Oh, and Wilson and the guy from Saturday Night Live. It's really fun, have you not seen it so? No. Oh, that's who it is. Oh and Wilson and the guy from Saturday night night live. It's really fun Have you not seen it sell? No, you should. Well, it's hilarious because this guy One of the one of the wives says oh, yeah, you you should she's trying to convince this other wife that you you know to save or help their

Marriage that she should give him a hall pass because I think he's like Drill and over like pictures or like staring at the high girl and she's like He's like and they got into fights or that. She's like, why? Just give them a hall pass. And she's like, are you kidding me? She's like, listen, trust me. I've been doing this for years.

Just watch. And so the whole movie is about the guys getting the hall pass. They got this whole week and it's hilarious the way it plays out because they don't ever do anything. You know, they talk a big game, they call all their friends. And of course the girls are the ones that end up getting. Yeah, yeah. Yeah, yeah. No yeah, no obvious. It's a hilarious They're out of the game. Yeah, that's so long

I'm gonna watch that if you haven't watched it. It's really fun Is it really yeah, and I've heard of people that do this that they have this you know It's just a you go off and do your thing with people with their diets. I love a cheat day a Saturday's Well, I mean I don't know if this would be anything that we'd ever do or I think it would work, but I feel like I would lean towards this strategy before I think I'm just gonna like marry to or have that one.

I don't know, key trying to close right now. If I did anything, I'd be working on Katrina for that for a long time. This is worth no one excited. That's not happening. That's the way it is though. Just wanna new flavor as well. Hey, talk about an ego check, though, right?

If you get your hall pass, nobody wants a hook up with you. Yeah, and then what happened, honey, do you get nothing? Well, that's what would probably happen. It's the most two things. It's a great idea that they do it, then the wife ends up hooking up with a bunch of people. You don't hook up with nobody, and then you're the one who's all insecure about it.

Meanwhile, you're the one who wanted to do it. Come on, dude. Women have way more sexual power than men do. Let's be honest. Let's be honest. They got 100%. Yeah, if there's a hall pass your wife's gonna She's got a we're gonna cash that in no problem. Yeah, she's gonna cash that in you're gonna be out You're gonna be like oh, I'm gonna get all these chicks and you get nothing. Yeah, you know what's that other movie

There's another movie where the couples all go on a retreat. Yeah couples retreat couples retreat Oh, that movie cracked me up. There's that one scene where the dudes getting the soft couples retreat couples retreat. Oh, that movie cracked me up. There's that one scene where the dude's getting massage. Yeah, he's the yoga instructor, right? And he's kind of putting them through like and then there's a one guy who's getting a massage. I remember his name is the heavier set guy. He was also in the movie. What's that one movie? That's so money. Yeah, swingers. Yeah, yeah, it's he's Mikey. He's the he uh, he's a writer. Isn't he the one that writes all writers director? Yeah, what didn't he write that? It's Fawn's buddy. I can't even say. I'm an Andalorian. He wrote a great, uh, what was his name, Doug? I just know I just know the name. I know the name too. I can't think of it. Didn't he just write for what movie was it? Was it Star Wars or something that he was so good the Mandalorian, Mandalorian. He was excellent.

Anyway, I like the scene where he's trying to get massage. John Favre. John Favre. There you go. And he's trying to like feel out if the massage therapist isn't giving him a hand job. He's like, oh, you know, real tight right about here. I don't know if you can release some of that tension.

And she's like, come on, dude. So good. So stupid. Hey, real quick, do you like soda that hate the sugar? Do you like the way soda tastes, but you hate the way it makes you look and feel? Well, you got to try Oli Pop. So Oli Pop are sodas naturally flavored, very low calories, very low calories, and check this out.

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So I've been lifting for years now, probably since my, my teen years really seriously, and currently on a strength, strength building program, lifting six or so days a week. Three of those days are the major lifts, bench, squat, and deadlift, and then three of the other days are dedicated to cardio and accessory work. I move a lot around at my job. I'm on my feet quite a bit,

and so I probably get 20,000 or so steps a day. Several years ago, I was eating pretty low calorie and have been reversing back up just slowly. And with some weight gain, so right now I'm weighing around 240 pounds, so I'm in my late 30s. And I'm reverse back up to 2500 calories a day. I've, I have, I've been diagnosed with hypothyroidism and my doctor, and I've seen a couple different doctors and gotten second opinions as they all say my labs

are within normal range. And I'm kind of worried that cutting from this current caloric level will be challenging, given the context and worried about kind of upping, upping calories without increasing activity will increase weight gain. And again, I've just seen a couple different specialists just kind of running into a wall and don't want to, you know, go out and seek a guru, another guru to answer questions. So I just thought I'd reach out to you all and see what you had in mind.

Okay, so it sounds like a bit of a challenging situation. Your body weight's at 240, 38. So you're a big dude, how tall are you? I'm 65. Yeah, it's okay. So you're a pretty big dude. 2500 calories a day with that much activity and that's too much size, it's really low.

Right. You have three options here if you want to lose weight. One is to move more, second is to eat less. Third is to speed up your metabolism. That's the third option. I would go with the third option. You're already moving so much, you're working out six days a week.

I don't think moving more is a good idea. I don't think eating less is a good idea either for a guy your size. That's not very many calories. Now, the key with speeding up in metabolism, you have to focus on muscle gain. And with your level of activity that you're doing, you're probably doing too much weights. That's right, I think. You know, six days a week of resistance training, even though you're doing auxiliary work on the off days, is just probably too much weights. That's right, I think. You know, six days a week of resistance training, even though you're doing, you know, auxiliary work on the off days is just probably too much.

I would bring it down to three days a week, full body resistance training, and you're doing 20,000 steps a day naturally. Anyway, in other words, as part of your job. Yeah, that's a lot. I don't see any benefit to doing additional cardio, unless you want to improve your endurance and stamina. I don't think that's necessarily a good idea so I would slowly scale back on the cardio, reduce the resistance training, just focus on three days a week, just try to get stronger.

And once everything starts to feel good, you see the strength go up, appetite goes up, then you can start to slowly bump your calories again. But I would not want to cut, you know cut your calories at what you're at now. And I definitely wouldn't want to increase your activity. And hell no, he's at 25. You want your size, 2500 calories should be your cut. I mean, we want to get to, I'd want to get you to a place where you're, like three over 3,000. Oh yeah, 3,500, 240, six, we say six five.

Yeah, you're not, you're not a little guy at all. And that's a low amount of calories to be eating already. So, and what my thing is, if he's doing 20,000 steps, six days a week, weight training, plus cardio on top of that, his body is just going and only eating 2,500 calories. It's saying like we have to conserve every bit of calories you give it because it doesn't think you're going to give it any more food.

So I would completely scale back on the cardio, get rid of it all the way and on the weight training, it would go to an anabolic. So I go, maps anabolic is what I would run three days a week full body routine. Now the challenging part is going to be the mental piece, right? You completely go from six days of week activity, doing cardio, and then you start to slowly, you're not going to need to increase calories that much at first, because the reduced amount of activity

hopefully will start to add and build muscle. And I would allow my appetite to dictate kind of how I start to do that. If you do a good job of just scaling back on all this, giving your body recovery, focus on building strength, hopefully in a couple of weeks, you right away start to feel the appetite increase. And let it allow that to be the signal that says, okay, let's give myself a couple hundred more calories, and then start to slowly bump the calories over time. And then our long-term goal, if you

were a client of mine, I would say, hey, let's really try and see if we can get you to 3500 calories and kind of keep your weight about the same, give or take five pounds or so, and try and slowly get you up there. And then when we're at 35, if you say, hey, I want to lean out, then we can go the other direction. Another challenge is a recommending anabolic. Those trigger session days, we've got to keep those really low intensity. And I know that just having the, that scheduled in is another day of like technically to work out, but it's really

something to, you know, restore and recover. And so if you use it as a way to just stimulate the muscle and get a nice pump, but, but don't go, don't overdo it. Don't go overboard with it. Now, you also, at the very end, you rode in here. You didn't say anything, but you rode on the question. I see you wrote TRT in question, Mark. I definitely would do the advice we're giving first, but I also would recommend joining the free. We opened up the forum for free for everybody and Dr. Ran and his team at the Reginative Sport Medicine.

They're gonna start coming in and speaking twice a month free and basically doing free live Q&As in there. Twice a month starting in December, so you can have access to that, it's absolutely free. So if you have questions around hormones, thyroid, stuff like that, it would be a great person to ask. The forum is called Mind Pump Hormones on Facebook.

So it's open for free right now. You know, a hormone panel, which I'm sure you probably did, if you're hyperthyroid. So I'm assuming they already tested testosterone. They did, yeah. Do you know what, if you do my me asking what levels you were at? Oh, that's a great question. I don't have it right off the top of my head.

The endocrinologist has said it was within the normal range, but it was on the low end of the normal range. Yeah, normal range is 300 to 1100. Right. So, you know, who knows, but it's good that you have a baseline, so you can test it again and see where it's at. And, you know, I would, like Adam said, I would leave that for last, because just all strong levels can get, you know, you could lower or raise your testosterone by 30, 40, 50. I've seen people raise or lower it by 50% through lifestyle.

You won't double it, but 50% increase, I've seen before. Usually it's around 20, 30% with lifestyle changes. So I would take a look at that. Do you have access to Mapsendabolic, by the way? I do not know. Okay, follow that program. That's going to be the program for you. Follow Mapsendabolic, that's the perfect program for what you're looking to do.

And then allow your body to adapt, give it a chance to adapt, to guy your size. If you get your body wanting to build muscle, you're going to be blown away by how much faster your metabolism gets. It's a pretty remarkable change when you get it moving in that direction. Well, you guys are so awesome. I really appreciate it. That was where my brain was going, but it's nice to have that external validation because it's just a mental game, right?

100%. Yeah, totally. And it's counter to the mainstream health advice. Like you said, you talk to your doctor who knows very little about exercise and nutrition, and they're just going to tell you, oh, you know, you probably should eat less or move more because it's not really their level of expertise. And yeah moving more and eating less would definitely get you to lose weight but boy would that put you in a tough position at your size you know you don't want to be sitting around

1900 calories maintenance. Yeah for a six point big ass dude like that. That's real tough dude so. Eating less than your girlfriend is that's not a tough. So yeah, no We we were an iPad that conversation Yeah, I did it. All right, so follow maps and a ballic and and give it a shot. Let us know what happens. Thanks Adam Thank you. Thank you all so much. Thank you for yesterday. Huh? Thanks brother You know the the fact that he's

38 was already thinking that, like I have hope. I, when I hear this, and we get a question like this, right away I always go back to like my mindset at 25, and I always, I always wonder like when we get someone like this, I was questioned like if I was 25 and heard the advice from you guys telling me to do that, would I listen to it or I'd just be like, yeah, whatever about it.

Cause the truth is it's so hard to get when you're doing this much work. I hear he's obviously because you're hearing counter crappy information from other influencers and stuff like that. Yeah, and you're motivated. You're motivated to change and you're busing your ass six days a week, you know,

moving, lifting, doing all of stuff. He's obviously getting after it. And but only eating 2500 calories. It's like, it's a very frustrating place to be. Yeah, the most, in my opinion, illuminating study that confirms what we've all experienced with our clients, what confirms our anecdotes, our hundreds of anecdotes, was a very well-done study on the northern Tanzania tribe, the Hodza tribe, who lives like modern, they live like hunter-gatherers. They don't have electricity, they move all the time,

they run down their prey when they hunt it, like extremely active compared to the average person. And when they tested these people, their metabolism were remarkably similar to the average Western couch potato. So that right there just proves how much your metabolism will adapt to a certain types of activity. And what he's doing is he's telling his body

to be efficient with calories. Obviously a guy 240 pounds at six five. You know, I, I, per me who at 200 pounds is I can maintain and be shredded at 2500 calories a day. He's 240 six five. Well, that's what I cut for. That shredded at 2500 calories a day. He's 246. Well, that's what I cut for. That was my cut for a show. So I mean, that's your lowest, lowest.

Yeah, yeah. And I would bulk up, so his size, right? 240, we're not that far off, right? He's 65, I'm 63. And I'd get up to about 240 pounds, but I would be eating almost 5,000 calories. And then I'd go down to four, and then I'd go down to 3500, and then three, and then would be eating almost 5,000 calories and then I go down to four and then I go down to 3500 And then three of them and then literally heading into peak week like the lowest of lowest calories

I'd be at would be 2500 and that's I mean for me that would have been start like starving my body for like a week or two So if that's where he's at currently right now you do not want to have to try and cut from there He's gonna be miserable even if he did see a few pounds come off. Our next caller is Becky from Minnesota. What's up, Becky? How can we help you? Hi. I'm so happy to finally get to say how do you guys?

I'm just going to try to keep it short, but basically my question boils down to how to keep cardiovascular endurance during the off season and gain some muscle and strength. I'm just a little background. I have been a long distance runner for about the past 12 years and I love it. Nothing makes me happier than going for a long run and listening to a podcast. I've done several marathons, half marathons and in the past three years I started doing sprint triathlons and the competitive side really came out in me and I just I really got competitive in doing them and I love doing them. And then since about March, when they locked on began, I started

running about seven days a week. I was running about 60 plus miles a week, as well as adding in, biking and swimming during the summer months. And due to my high endurance, my triathlon times this past year were excellent. just because I had so much endurance and I was able to keep just putting out mileage and going for long distances. But as I get older, I'm 39 and I'm starting to find value in rest and recovery and I just don't know how to do that with other triathlon training I'm doing and running and gaming this wanting to gain strength over the oxygen. Okay, good question.

So, Becky, what you can do is you can actually put a barbell on your back when you're doing all these exercises. You just, you made me exhausted, good. I'm just, I'm totally joking. Okay, I'm gonna ask you a few questions that helped me out with advising you. Okay, so if you were to rank your endurance training in terms of how much you value and how much

you enjoy on a scale of one to 10 where would it be? You'll see 10. 10. Okay. Now, and you got to be honest, strength training, how much do you value it in terms of while you're doing it and enjoying it and love it on a scale of one to 10? I started out as one. I'm currently probably at and as far as liking it, I'm at a six, but seeing the results I get when I do it, I'm like probably at, and as far as liking it,

I'm at a six, but seeing the results I get when I do it, I'm at like an eight to nine. Okay, how many days a week do you want to exercise? Seven. Okay, so you like to work out seven days a week. All right, I'm gonna have you, one day a week do resistance training, that's it. You're gonna get the strength from it.

It'll help protect you, the rest of the days you could do what you enjoy. And this is what's really important, Becky, is that, we don't wanna get stuck in the, I want everything because that's impossible. You have to be honest and say, well, I enjoy this the most. And what I like about,

this is what I think I hear from you. What I like about resistance training is how it makes my body feel, the strength, you know, the muscle. While I do it, I don't enjoy it nearly as much, but I like some of the benefits. Well, you're going to get some of the benefits with one day a week of resistance training. On the other days, you could do the other stuff. I would definitely throw in a mobility day, though. I would definitely do one of the endurance days just focus on mobile.

Are we not, so I was a little confused here. So we, are we not trying to transition out of all this running and so that? Are we? I really like the muscle that I'm building and I feel more confident and I can feel I have string pad string trained in the like the more the winter months when I'm inside I try to get in two days a week of that but I could also see that really helped my endurance this summer as far as like the biking and the swimming my swimming time improved and my biking time and the only thing I did was add in just a little bit more resistance training over the winter. So I guess what I'm asking is are we trying to get rid of all the running of marathas?

Or we that's how to just have a tight time in this off season when it's cold. I'm in Minnesota so it's cold during the winter. I run early in the morning or later at night, it's cold and it's just sometimes it'd be nice to just stay in the house and lift weights versus, you know, logging all the miles, and just only let strength over the winter months. I mean, you should could do like a hybrid approach to this, right? We had a question not that long ago

where we talked to somebody kind of similar and we were telling them that, you know, yes, I agree, one day a week with Salah saying, but let's say it's a week where it's so cold, you don't go out and run and do any of your cardio all week long. And then that week you could train two or three days in there, but you have to adjust the strength training based off of how much cardio endurance type of training that you're doing or also you're going to do too much and then it's just counterproductive. So you have to be able to go, okay, this is a week where I'm probably not going to

get out and run very much. Therefore, I can strength train full body two to three times a week. If it's a week when you're getting out and you're getting these runs in, then I'm with Sal, I would tell you just to do the one day a week. But, you know, people like yourself who obviously have a competitive streak and very disciplined, the mistake I think they make when they start to see some of the benefits from strength training is they try and do all of it. They try and be this super, super athlete as far as endurance sports. And then they also want to get really strong. And they think that the more that they strength train in addition to all this running, they're doing that the stronger they're going to get. And they'll be a tipping point, they'll be a point where the body says nah, you're just

asking too much of it. And so you have to learn how to balance the two of them. And what that looks like is some weeks, you're going to be one day week of strength training. And then maybe other weeks when you completely scale back on all the endurance training and it's cold and you don't want to get out and do that and you want to be inside and lift, then you could do two or three days. but I would never go beyond three days of lifting and I would always be between that one to three and I would let my endurance training dictate how much strength training.

You want to bolster your endurance training and reinforce your joints. One thing I would recommend and I do love that you're considering strength training, however, I also want you to consider, you know, moving in different planes and being able to, you know, do things in the frontal plane, the transverse plane, so you're twisting, you're also moving laterally. And this is going to be really important because of all the repetitive stress of you doing the same type of movements, going forward in the sagittal plane constantly, this will help to kind of build more longevity support

structure around the joints, avoid chronic issues in terms of pain and weaknesses later on. So, to incorporate that in your strength training, I highly suggest. Yeah, Becky, I'm kind of reading between the lines a little bit and I've trained a lot of people like you and In my experience, it's not gonna happen until you start to enjoy it. That's why I'm saying once a week I think once a week is realistic and here's what I think is gonna happen if you do it right and you don't over train You'll eventually want to do more because you'll really start to enjoy that aspect of it

but forcing yourself to do more of it just because you'll really start to enjoy that aspect of it. But forcing yourself to do more of it, just because you like the results, but you hate doing it and you love running so much, that tends to be a failing strategy. Tends to be like, oh, on again, off again, type of strategy, you love running so much. So then I would say fine.

Not to mention the body's not gonna respond the way you want. If you're runnings, that's what I was wondering too, is with all my endurance training, I feel like the MFI backed off that a little bit and strength train more. I'd seen more. Of course, you 100% of course. And that's what I mean by you, you need to be able to do that. You need to be able to listen to Sal only do one day a week because you, you love your running and you're doing that. But then if there's a week or two or you say, you know what, the next two weeks, I'm really going to scale back. I don't have any competitions coming up for a while

and I'm just going focus on a strength training. Nothing wrong with you going to two to three days a week, but I also wouldn't do this. I wouldn't go one day a week strength training. I'll send you back off all your endurance training, then I'll send you go seven days of strength training. That's kind of your personality would probably naturally gravitate to that.

And you need to not do that. You don't wanna do that. You're always looking to do the least amount of work to elicit the most amount of change. So for you, it's one day a week, and then if all of a sudden you decide to scale way back on the endurance training, then sure, give yourself two times a week,

maybe three max, following like a MAP Santa Ball protocol. Just objectively, Becky, the most success I ever had with the triathletes and marathon runners that I trained, and these are people that that's what they wanna do. They wanna do well in triathlons, they wanna do well in marathons. They've trained a couple Ironman competitors. That's the priority.

And we use resistance training as a way to support that. And it was once a week. We didn't do more than once a week. I would have them do mobility stuff. And that would happen, you know, either before or after the runs or their swims or you know, when they would ride. But once a week of resistance training was the best.

I've tried two, three and with the amount of training that they were doing for their sport, it was just too much. They would have had to back way off on their triathlon training in order to do more resistance training, but then they would have lost performance in their particular sport. So this is the trade off. That's why I'm saying. Well, also consider an off season, right? Like, yeah.

Right, because that's where we're going into now, it's pretty much the off season. Yeah, so consider the off season as the way to reinforce and strengthen your body. And you can back off the volume of running and the endurance side of it to really hyper focus on, you know, bolstering your body, strengthening your body,

building support around your joints and then come back into the season. Every athlete needs an off season to rebuild their bodies. Yeah. You know, you keep support around your joints, and then come back into the season. Every athlete needs an off-season to rebuild their bodies. Yeah. You know, you keep doing the same thing over and over again, and inevitably you're gonna run into problems. Yeah, we're gonna, do you have maps performance?

Cause I feel like that's, that would be the best kind of resistance training program for what you're doing. I do not. Okay, we'll send that to you. Now it has three foundational workouts a week in there. Pick one. Pick one of them. And then the mobility sessions, I suggest you do those a foundational workouts a week in there. Pick one, pick one of them, and then the mobility sessions.

I suggest you do those a few days a week, they're short, you can do it for 15 minutes, maybe as a warm up or a primer before your endurance training. And I think you'll be good. I really think unless you cut your running and your cardio down, you're endurance training down, more than one day a week of resistance training, I look, I'll tell you what,

I'm gonna bet that you're probably already a little overtraining. So I do, yeah, well, I do resistance training three days a week, I run four, and then I do spin twice. Yeah, you're way overtraining, Becky. Yeah. You could definitely take a beating,

I think you've proven that, but. And that's cutting back, I've cut my mileage in half since the summer. Becky, you're a certified bad ass. That's what you are. So it's tough when you're that bad ass to kind of scale back. Don't let the bad ass turn you into a dumb ass though. Don't hurt yourself.

Okay. It's not me. I always just said. Yeah. But you're getting up there in age with us. So you definitely, yeah. I know I have a 40, by the way. Thank you.

Thanks, Becky. Thanks for calling in. Thank you. Thank you. You know what's funny? The people that do this the most are the late 30s, early 40s clients. I don't know what it is. I think it's that like, I don't know. It's just like the clients that I had that will constantly overdo it or like in that Acer. This is starting to really inspire me to to write a program. I feel like we get this so much right now. And what I find as consistently advising, and it's funny, right, we're bouncing between,

where I see flow sessions from hit being amazing, I see mobility sessions from performance to amazing, and then I see foundational days, either from anabolic or performance. So if we could build some sort of a hybrid for people that do cardio first, that could be like the maps cardio program. Like so if cardio is your endurance training is your first love,

how do I blend strength training and we write some sort of a program that actually, I mean, if we get enough people that I reach out after hearing this, maybe we'll do something like that because I feel like we answer a lot of questions around this and giving people people more structured guidance on how we would do that I think would be helpful. Yeah, it's so cool. I used to do this. I used to see this in my workouts.

I would look at my workouts and be like, you know what, I want more strength endurance. So rather than changing my workout, I would just add it to what I was currently doing. Oh, totally. And I would just add, oh, the sled is good, throw it on top. Oh, plyo is good, throw it on top. Oh, plyo is good.

Throw it on top. And it doesn't work that way. It's just back off. It's just way too much. And I used to love getting clients like this because I would, I'd be an asshole and I'd get them to cut way back. Yeah.

And then it would be wonderful because they'd come back and be like, I'm faster. I'm strung. What the hell is going on? Like, well, I told you. Yeah, no. As a trainer, you always would rather have somebody you had to pull the rain.

I mean, it's just like, that's in life, right? As employees, I'd rather have the two you always would rather have somebody you had to pull the rain. I mean, it's just like that's in life, right? As employees, I'd rather have the two. I'd rather have somebody pull the rains back than the guy or the girl. I got to constantly be motivating every day because that gets exhausting as a coach is trying to inspire them every day to get up and go to their session. They're just the type A. They're type A personality and they think more means more results. And it just doesn't work that way

So I totally get it But I feel like we're getting a lot of these questions of people that have endurance But then also want to build muscle and what does that look like our next caller is Amanda from Washington Hi Amanda, how can we help you? Hi guys I have kind of an interesting story. I feel like about six weeks ago, I came back from a six week long training with the army and I lost a good amount of weight with that, probably 10 pounds and I started out at 134.

So 10 pounds less than that and I didn't actually get to finish the training. So I want to go back, I have unfinished business, but because of that weight loss, when I try again, I want to have a lot more weight, mostly muscle, and I don't care if some of it's fat, too. I just need to make sure I can still keep my run time up for this training and then just maybe gain some more stability and durability. Because another thing I noticed with this training was my knees got quite inflamed. We did a lot of kneeling with our rex-ex on.

And I've been doing maps performance and I've been back for six weeks and I could just now do walking lunges again to touch my knee to the floor. So it's been a long road of trying to heal up. But like I said, I want to try again. I'm pretty committed to it, but I want to see what you guys have to say for making it a little safer. Okay. So you want to get a good runtime and you want to see what you guys have to say for making it a little safer. Okay, so you want to get a good runtime and you want to continue to build muscle.

What's the runtime specifically? What are you looking to maintain? So, right now, my run isn't a problem. I need to do a 40-minute, five-mile error, so it's just eight minutes a mile. And that's fairly easy for me right now. I could do a 37 minute, just even if I was sick. So just that up. Okay, so you want to be able to maintain under 40 minute,

5 mile run, but you also want to build muscle and strength. Yeah. Okay, you could probably maintain that by doing that particular run twice a week. So twice a week. Once or twice. You know, twice a week, I would do the five mile run. And then twice a week, I would do,

or maybe three days, but probably twice, I would do heavy lifting. And I would increase calories, make sure your protein intake is really high. And that should be the right recipe. I don't think you're gonna lose your runtime if you maintain those two days a week. And that leaves enough room for you to do a resistance

training program that'll help you build muscle. I think performance is perfect. You mentioned knee inflammation. You gotta maintain some of that agility and that mobility. You will build muscle on mass performance. It is not a, it is definitely a muscle building program. It's just muscle building in a functional way And I think that's what you need so I'd stay on mass performance and then try what I said

I think you could even do I Think if I were to do the running I would go Three days a week, but look at this one mile on one day. It's it. So just one mile fast Which is take you seven minutes day minutes another day in there, it would be half the total mileage. And then the only one day we could be full. So you're not running that much. And then what Sal said with maps performance, in conjunction with those, you should be able to keep your time solid on that. And then most of programming is focused around building muscle. And I would toggle you back and forth between

Two days a week and three days a week Completely based off of how you're feeling so if you're feeling great and bodies responding and we don't have any sort of achiness I'd let you train three days a week if a week came through and you're like, oh, I'm really tight I'm stiff. I'd scale you back to two But then I would put emphasis on the mobility sessions on those days and that's where we'd spend more of our time. Okay. With the knee inflammation, would you guys recommend

like stepping back doing some more weighted lunges and trying to increase the strength of my knees or would that... What do you think is aggravating right now. I think like assessing that would help a lot. Like, you know, with our prime program, I know we have a couple of different tests to kind of work your way through that,

whether it's, you know, a tracking issue, whether it's an ankle or a hip, you know, derived issue. It sounds like it might be from getting on your knees. Was it the knee over the toe? Is it the kneeling, the running, or the exercise? With the knee over the toe. Yeah, it was kneeling with a 70 pound backpack. So that's what it is.

That's like something you just get used to, or if it's like, all right, that's just going to suck for a while. Yeah, there's nothing, I mean, there's not much you can do to prevent that aside from working on strength and mobility and your ankles and hips that might help with how you kneel. But it sounds like the inflammation is from the actual pressure of the floor.

Yeah, I believe so. Yeah, so that's a little different, right? That's gonna be, that's, that means, you know, stop doing that, I guess, to help with the inflammation, but if that's what you're required to do, then I would still work on mobility because the less tightness you have overall, probably the less painful it'll be to kneel down. Yeah, no, there's some good points to that, right?

I mean, the more mobile you're going to be in your hips and ankles, the more you can rely on actually the muscles supporting, so you're not actually just letting the resting all your weight on the joint. So maybe what happens right now, when you get down on the knee, you like completely are at rest and you let your, your, all your weight go straight to the patella where maybe if you have good ankle mobility, good hip mobility and good strength in your lower body, you keep a little, you keep your muscles tense in that position. So they alleviate a little bit of pressure. Right. Incorporate something like a Turkish get up as well. So you can kind of get up and

down off your knee from the floor weighted. So really try to like work on the skill of that and be able to activate your muscles properly to help support your joints in that position. Oh, that's great. Awesome. Am I reading this correctly? Are you trying to become an army ranger?

Is that correct? Yeah. Well, it's a little different going to the ranger leadership course versus going through assessment selection. Um, so this is anything, um, where the army's premier leadership course, you get a tab. Um, so I would have something on my uniform, but, um, I wouldn't be a forward operator shooting bad guys. Still, still, still awesome. Yeah, this is like, I think there's a forward operator shooting bad guys. Still, still awesome.

Yeah, this is like, I think there's a theme today, right? Woman bad ass day. I mean, that had quite a few of you guys. Yeah, it's awesome. I have to be trying to be a good boy. Well, I know. So you said you have mass performance just and brought up maps prime.

Do you have maps prime? Because if not, we'll send it over to you. I have performance in prime. You're set that. Smart, smart one. Myself, then. Yeah, you're set, then Amanda. Just do those things. You're set that smart one. I'm the best myself. Yeah. Yeah, you're set, then Amanda. Just do those things.

I think you'll be OK. Good. And I want to thank Adam to his pushup video on YouTube. I started out doing my perfect pushups and only being able to do three. And by the time a year later, after working on the suggestions that he made, I got 52 perfect pushups on my 15th. Wow, that's 50 more pushups than Adam could do.

Mark that up there, Adam, you're 17, Sal 4, so we're doing good here. You made that up, you made it up. Thanks for coming. Thank you, Amanda. Yeah, thank you guys so much. You know, note here, when you're, what it takes to maintain a certain level of performance is

A lot less than what it takes to get right so if you're already like in this example when we were talking Amanda She can already run a sub 40 minute five miles She said 37 minutes easy when she's sick. You don't need a lot to maintain that That's why I thought only even one day of doing the full run and then half of the run on another day and then only a one mile in the other day. So you talk about seven minutes on one day, she actually sprints what another 14 to 20 something minutes

on another day and then only one day she hit in that 35, 40 minute and maintain this. And she'll actually probably see she might improve a little bit from that. So I easily maintain that and then with two or three days of strength training She should be able to put on some good muscle Our next color is will from Tennessee. Hey, what's up will come up will Hey fellas, how are you dude man? I'd like to say thank you. I appreciate what you do your platform your information's amazing I actually got I'd like to say thank you. I appreciate what you do. Your platformer information is amazing.

I actually got hooked on your podcast. You were on the Order of Man podcast, and that's where I kind of got on to you. But anyways, just had to give a shout out to Ryan McClure over there. My question is, really my goals, I've got a five year old son. I want to be as strong

and as agile for him as possible. I've been listening to you. I've got a three day a week full body routine going, pretty consistent. I haven't worked in a trigger session yet. At the moment, I'm building a deadlift platform for my home and I guess my question to you is, is there any benefit in making it possible to do deficit deadlifts on that platform? Yeah, there's some good value in deficit deadlifts, especially if you're sticking point, is that the bottom of a deadlift? Now, one caveat is you need to have the mobility and the technique to do it because if you're

tight and your ankle mobility isn't that great or you start to round your back just to be able to go down low enough to do a deficit deadlift, you're increasing your risk of injury quite a bit. There's also another way of doing this. So one way is to stand on a platform. It allows you to still use the 45, especially if you're real strong, you still stack the 45s on your side. If you're not lifting more than a couple hundred pounds

on a deficit deadlift, you could also just put 35s on it or 25s. And now it's just lower to the floor and you don't need to stand on anything in order to elevate yourself. But if you're using the big plates, obviously, you don't wanna put, you can fit 15, 25s on each side, then I would use a platform.

And the way that I would program it is I would do my normal workouts, and if you have the prerequisite mobility, then one workout I would focus on deficit-deeds, and then maybe at the end of the workout I would do a couple sets of traditional, you know, off the floor type deadlifts. To be clear though, I mean, based off of what you kind of said real quick, I don't know, I don't know how deep we can get into your goals, but I mean, if it's more about being a dad and being strong and being mobile, you're not missing a tremendous if you're not. I mean, you could do it without a word. Yeah, exactly.

In fact, I would love to see you doing like a maps performance type of program. I mean, it sounds like your goals are really similar to kind of where my goals are in my life right now. I really don't care about being the buffest dude right now or getting on stage or anything crazy like that. I really want to be able to keep up with my son. I want to be strong.

I want to be able to get down and squat in the squat and position and play with him and not feel like my back's on fire or my knees are killing me. So if you align with that, then actually like a maps performance type of program where you got good strength training, foundational days, three days a week, and then you're working on a lot of your mobility, I think you'll get the biggest bang from your butt. And that doesn't mean that I wouldn't have you also deadlift and then follow like an anabolic program. But I think... Well, we put deadlift and then follow like an anabolic program, but I think.

Well, we put dead lifts in performance too, especially phase one. Yeah, yeah. No, it's in there. And I do think there's value in deficit deadlifts, but just, you know, use it as like a completely different exercise. So this is something like you want to reduce the weight substantially until you feel like you really have control of that at the bottom part because, and, and too, this is going to help with those functional

goals as well because you are going to be in positions where you're bending over substantially and it's going to help to give you strength where you need it in compromising type positions, which is ideal. But to Adam's point, in terms of a lot of more different relatable, translatable kind of functional moves, you you're gonna get that in performance, you know, a bit more. Yeah, you know, well, I know there's a lot of, like specific strength athletes, like power lifters that really,

they're relatively regularly program deficit dead lifts into their programs. And remember, these are power lifters and the goal is to get as strong as possible in three lifts. Now, if you're just looking for overall strength and muscle and balance, because powerlifting can be sometimes,

oftentimes a very unbalanced sport. It's all in one plane, right? Then deficit deaths, I personally do deficit deadlifts, maybe a few times a year, and to give you an idea of how much weight I'll use on it, if I'm doing singles with 500 or 520 pounds, I'm not going above 300 pounds on a deficit dead.

So what Justin said is 100% accurate. It's you're treating it like range of motion, staying connected, not necessarily like your deadlift where you're pushing the weight. Very similar to if your goal is to get more depth than your squat, right? And I think that's a valuable goal to have because it does set you off for success when you're in those types of positions to generate force and strength,

in some of those more difficult positions. So I find value in deficit debt lift, I find value in really getting depth in your squat, just make sure you're really treating them with respect and lightening the loads substantially. Yeah, the key really is to take care of all the prerequisites first before you do that, not the other way around, right?

So, that's a great example, Justin, is it? It's just like the pursuit of getting a deeper squat. But the way I got a deeper squat was working on my ankle and hip mobility first, and then I would challenge my range of motion with lighter weight. Okay, good, I'm getting a little bit deeper my squat, go back, a lot of focus on mobility, test it again on deeper squat.

That's kind of how I would handle these deficit deaths is I would apply the mobility work that we have in performance every once in a while on your dead lift aid decide to do them light and on deficit dead to see how your form is and how it feels and to keep challenging it like that and use it more as a gauge of, am I getting better range of motion in my deadlifts?

Then it is like trying to really do it. Like you see the power left here is doing it. You have totally different goals and I'm a cell. I mean, I haven't done deficit deadlifts in probably three or four years. So, and when I was doing it, it was purely because I was trying to get a stronger deadlift. I wanted to get my numbers up. I had different goals back then, so just keep that in mind.

Yeah, if you don't have math performance, by the way, we'll send that over to you, Will. Oh, that's awesome. Thank you. I appreciate that very much. No problem. Thanks for listening to the show. Yeah. Thank you, fellas.

I appreciate your input and your honesty and Love what you're doing. Thank you. You got it. Thanks, Will Yeah, I think this highlights something important about advanced Variations in lifts or advanced techniques like bands and chains and partial reps and negatives and deficit lifts and floor presses and all valuable. I want to be very clear. All valuable, all could provide value, improve your strength and mobility. But they're not the bread and butter. They really are not the bread and butter.

And many of them require lots of preparation before you go and attempt them. And I've seen, wait too many times, somebody go and, for example, try to do deficit deadlift and I watch their form. That's his rounding. Yeah, and I'm like, not only is that not good technique, but you probably should be practicing there was no weight,

because that four-inch difference, it doesn't seem like much, but it is. Especially if you always train in one particular range of motion. I think where this happens or where people, like, why this becomes a good question or why we get asked this question is, you are wanting to get stronger in your deadlift

and you come across someone's page and then videos and stuff. Yeah, exactly. And they're touting how great Devasa deadlift, and you're like, oh, well, I wanna get good at deadlifts and so, and if this is helped this person out and they're qualified smart, whatever, or really strong, should I do it?

And it's like, you know, you can get a really strong deadlift and do other things that are more valuable to your specific goals without having to do that too. I think that's the misconception is that, oh, well, I should do that too. Well, it really depends. And if he was a client of mine, I'd really want to dive into like his goals.

Like when he mentioned that about his son and like, okay, you want to get stronger on your deadlift, we can work on that, no problem. And we can never do deficit debts and be fine with that. You also want to be mobile and you want to be able to play with your son, that's another major goal of yours. Okay, well let's work on mobility. And that be the primary focus.

We'll get stronger on your deadlift. Along the way, we'll also get to a place where you comfortably can do deficit debt lift. I really like what Justin said about treating it like a new exercise. If you train in this 12 inch range of motion, and that's how you constantly get stronger and stronger and stronger, there's some carryover to outside of that range of motion, but the more you move outside that range of motion, the faster diminishes to the point where a lot of that strength means almost nothing.

In fact, in fact, I'll tell you what, I've trained a lot of that strength means almost nothing nothing in fact unfamiliar territory in fact I'll tell you what I've trained a lot of runners who have Decent stability and stamina right in that running range of motion You bring them below that and they completely fall apart because they never train in that range of motion This will happen you too when you resist and strain if you train at and you squat to parallel and you built up a really squat, and you've moved up to 400 pounds or whatever, and you're doing great, and then you think, you know what, I'm going to try going four inches lower. So let me lighten the load. Let me go 50 pounds down from my normal weight, because 50 pounds is a lot. Not nearly enough of a cut in weight, no joke. I would go down, you know, 70% and focus

on connecting because the risk of injury goes up so much because you are now training in a range of motion that you really never train in. Yeah, and to make sure you have that range of motion and go through the mobility of that first, obviously, as a prerequisite, it's important. I would even like probably prioritize lateral training before I would even go

into the deficit deadline. So if he was the focus more in that, right, because I mean mean most the issues of strength is instability. And so to be able to kind of reinforce that by adding just like unilateral focus, I think would go much further. I 100% agree.

And that's what I mean. I feel like there's for his goals, what he's really trying to do. There's other stuff that's more important. There's many things that he could be doing that not only will he get good at his desired outcome of increasing his deadlift strength and mobility that are going to benefit him a lot more than just doing

deficit does. Totally. Look, if you lack our information, you're going to love MindPumpFree.com. We have lots of free content, free guides written specifically for our audience that will help you with almost any fitness goal. Again, it's MindPumpFree.com. You can also find all of us on Instagram. So Justin is at MindPump Justin.

I'm at MindPump Salon, Adam. Is that MindPump Adam? Thank you for listening to MindPump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com.

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