Mind Pump: Raw Fitness Truth - 2114: What to Do if You Aren’t Seeing Results in the Gym, How to Add Depth to Your Squat, Why Too Much Cardio Will Kill Your Gains & More (Listener Live Coaching)

Episode Date: July 8, 2023

In this episode of Quah (Q & A), Sal, Adam & Justin coach three Pump Heads via Zoom. Mind Pump Fit Tip: There is ONE way to more than triple your odds of long-term fitness & health success. HIRE a GOOD trainer or coach. (2:33) Recapping the guy’s family vacations. (13:22) Settling the squat vs hip thrust debate. (34:14) Elon vs. Zuckerberg, is this really happening? (40:36) Yet another study examines why strength training is the superior form of exercise. (44:59) Shout out to Dr. Jolene Brighten. (55:12) #ListenerLive question #1 – Do you have any guidance on recognizing the signs of overtraining and striking the right balance between pushing myself and getting adequate recovery? (56:19) #ListenerLive question #2 - What mobility drills would you suggest achieving an ass-to-grass squat? (1:08:29) #ListenerLive question #3 - Any advice on how to track calories without overcomplicating everything and get rid of the nutrition rules that I set for myself? (1:17:39) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] The Nutritional Coaching Institute (NCI) is celebrating its birthday in a big way this year! They are giving away a full-ride scholarship to one lucky individual who will get all the certifications and education needed to create an impact for their clients and the dream career for themselves. To learn more and apply for the scholarship visit here Visit Joovv for an exclusive offer for Mind Pump listeners! July Promotion: MAPS Starter | MAPS Starter Bundle 50% off! **Code JULY50 at checkout** Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift George St-Pierre training with Elon Musk The Resistance Training Revolution – Book by Sal Di Stefano Comparing the efficacy of different types of exercise for the treatment and prevention of depression in youths: a systematic review and network meta-analysis - PMC MAPS 15 Minutes Mind Pump #2002: Big Pharma Hates Fit & Healthy People TRANSCEND your goals! Telehealth Provider • Physician Directed GET YOUR PERSONALIZED TREATMENT PLAN!  Hormone Replacement Therapy, Cognitive Function, Sleep & Fatigue, Athletic Performance and MORE. Their online process and medical experts make it simple to find out what’s right for you. Mind Pump #2010: Seven Reasons Your Workout Isn’t Working Adam Schafer’s DEEP Squat Mobility Secrets | Behind The Scenes at Mind Pump MAPS Prime Pro Webinar Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Bret Contreras PhD (@bretcontreras1) Instagram Georges St-Pierre (@georgesstpierre) Instagram Jolene Brighten (@drjolenebrighten) Instagram Steve Cook (@stevecook) Instagram Justin Brink DC (@dr.justinbrink) Instagram Jordan Shallow D.C (@the_muscle_doc) Instagram

If you want to pump your body and expand your mind, there's only one place to go. Mind, hop, mind, hop with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness health and entertainment podcast in history. This is Mind Pup, right? Today's episode we answered live, callers, questions, but this was after a intro portion. Today was 52 minutes long, so we talk about fitness, current events, family life, questions, but this was after a intro portion. Today was 52 minutes long. So we'll talk about fitness, current events, family life, and much more.

By the way, you could check the show notes for timestamps if you just want to fast forward to your favorite part. Also, if you want to be on an episode like this one, email your question to live at mindpumpmedia.com. Now, this episode is brought to you by some sponsors. The first one is NCI. They're one of the best coaching certification to you by some sponsors. The first one is NCI. They're one of the best coaching certification courses you'll find anywhere.

So if you want to be an online coach or trainer and you want to become successful as defined by your clients getting great results, but also as defined by you making money so you could support yourself doing what you love, go check out NCI. And right now they're giving away a full ride scholarship. And you get all their courses

Set up for you. It's very very valuable Here's how you can enter to win that go to NCI certs. So that's C R T S dot com forward slash Sixth dash birthday dash Scholarship so it's their six birthday. So again, it's NCI certs dot com forward slash Sixth with a six so So the number six TH-Bert they dash scholarship. Now this episode is also brought to you by another sponsor Jew they make red light therapy that actually works. So when you read studies on red light therapy how it helps speed up muscle recovery regrow hair

Improve the health and appearance of your skin, and more, they're using red lights that are done a particular way. Well, well, Jove is the only one on the market that you could buy for your home that really does this. It's a great company. And right now, they have a special. Go check them out. Go to jovej0ovv.com forward slash mind pump, use the code mind pump, and get yourself a discount. We also have a sale this month. Maps starter, this is a beginner workout program with weights, so it's a strength training program is 50% off, and then we have a starter bundle which includes maps, anabolic, and maps prime.

That's also 50% off, so both 50% off, starter by itself, 50% off, and then the bundle that includes anabolic and prime is 50% off. So if you're interested, go to mapsfitinusproducts.com and then use the code July 50 for that discount. All right, here comes a show. All right, there's one way to more than triple your odds of long-term fitness and health success.

In fact, the thing I'm about to say is probably the most reliable way that you can dramatically improve your odds of long-term success. Higher a good trainer or a good coach. By the way, I say good because hiring a bad one isn't going to help you. But if you find a good trainer or a good coach, you'll more than triple your odds of success. What does that look like? Well, for the average person, when somebody loses weight,

they probably will succeed long-term by about five to 10% of the time. It's not good at all. With a good trainer or a good coach, you're looking at between 30 to 50%. Now, that doesn't sound great, but it's phenomenal when you're comparing it to the alternative. So, if you want to go from almost zero percent success to something like 30 to 50 percent success, higher yourself a good coach. There's nothing better. You know what's funny about that stat, by the way? Personal training and baseball, right? Those are the two things where if you hit, you like bat for like, you bat 300.

Pretty good. If you fail, if you fail more than half the time, you're still really good. You're still crushing right? I see where you're getting this. Yeah, if you're a trainer and you get like 30% of your clients to have like, you know, long-term success as defined by they lose weight or they get fit and then they maintain it forever. Like, it's something they develop.

So, relationships they keep going on for the rest of your life. Like, you're killing it. You're really doing a great job. But, I mean, still 30, you know, 30, 50% still. Yeah, I was hoping you weren't gonna like, because when we had this baseball game that we had did with our personal trainers before it was pretty depressing.

Oh, no. I had a lot of expectations about how fit and athletic and awesome it was gonna be and everybody just like completely sucks. Yeah, I'm just still. Yeah. The baseball prison trainers, it's not a good mix. I don't know.

You know, this is actually the stat that I think eventually made me tired of personal training. Yeah. I had a hard time with making peace with that. And I don't think I didn't go into it knowing that stat. Like I didn't realize, I thought that way more people had way more success with weight loss, especially if you have the formula, right?

If I knew what you need to do macronutrient-wise, program-wise, things like that, that there'd be a much higher success rate, but even when you're really, really good, you're only clipping at 30% if you're lucky with your clients, and so 70% of the time you fail, that gets- They just eat at me.

They don't know. I mean, I really think that's what push me into management and I liked training less because I got tired of that. I got tired of, and there was much more success with coaching trainers. Teaching trainers had to build their business and be successful, even though there's a high turnover rate, even on trainers, I felt I had more success

helping them than I did with clients. And now a lot of that, I think it's important to know that a lot of that has to do with adherence, right? Because there's a large percentage of that 70% that fail more than half of them. It's purely because they don't even adhere to the advice. 100%. Absolutely. Yeah. Look at the stat of like't even adhere to the advice 100% so yeah Look at the stat of like somebody just coming to the gym without any kind of coaching and guidance. Oh

Barely even there. Well, we used to have a we used to have a stat at 24 That if the if a person got a gym membership without a trainer They fell off in the first three to seven months on average If they got five personal training sessions, that was it. Which is nothing. Yeah, which is nothing. Like five personal training sessions with a trainer, that average person would stay longer than three plus years. I mean, so, I mean, that's huge. That's huge for sure. Yeah, I mean, first off, this highlights just how hard it is, so because people listen like oh my god That's while you're considering really good success rate in a 30 40 50 percent, you know, so half or less

But yeah, but that's because it's hard the modern world and our lifestyle Just the default lifestyle is designed to make you obese and unhealthy You literally literally have to be weird. You have to be on the fringe. You have to be not normal or not average in order to maintain a healthy body and a healthy, good fitness and good mobility for the rest of your life. You can't be like most people.

And that's hard. Think of anything that is against modern society, against what you would do on a regular basis. That means you have to develop behaviors and disciplines and structures that you're not gonna get normally. You're not gonna learn it at home, growing up, you're not gonna learn in school, you're not gonna learn at work.

It's just not gonna happen. So that's why this is a success rate. So all the cards are stacked against you. Now that being said this is a success rate. So all the all the all the cards are stacked against you. Right. Now that being said, this is just reality. This is just reality. Here's your two numbers. 0 to 5% success versus maybe 30, 40% success. Okay. So obviously one's a lot better than the other. So your best bet is to hire a coach or trainer. And by the way, that 30 to 40% success rate, what's thrown into that are people that work with a trainer for two months or three months

or whatever, people that work with a trainer for a year or two year consistently, I bet you that number is probably double that. So cause towards the end of my career, my success rate long term with clients was pretty high. I would say probably closer to 70% of my clients' develop really good behaviors. But these were people that worked with me.

The long term ones. This is my life. Long term, right? Long term. So that's what you have to understand and consider. But there's nothing more effective than hiring a good guy because this is a process. This is not a, you know, I thought the same thing out of them.

When I became a trainer, I thought, well, I'm just gonna give people the answers. Mm-hmm. And they're gonna follow it and that's gonna work. Well, that's like nothing. That's nothing. I thought, well, I'm just going to give people the answers. And they're going to follow it and that's going to work. Well, that's, that's like nothing. That's nothing. I thought success where I was getting people to lose weight. And I got everybody to lose weight, but that nobody kept it off.

And that same thing, I remember when I figured that out and I was like, wow, this sucks. Like I got to keep getting new clients and ones that fall off end up getting at a shape. Like, when does this stop? Why don't I be able to really fix it? I think that's the other part that was really hard as a young trainer is people just, people hire you and they just want the answers.

And so when you've- Because they don't know, they have no idea. Yeah, and they don't realize that, even if I just give you the answers, you're, if I just give you the answers, you're more than likely going to fail down the road. And so, you're in this service-based business, and you're trying to build your business and your book,

and you have these people that are hiring you, and they're like, just tell me what I need to eat. Just tell me what I need to do. Everybody says that. Everybody says that. And when you're young, it's kind of like, oh, fuck, you know, we can tell this person like, no, it's not how this is gonna work.

Later on, when you build confidence, and you have the track record, ah, fuck, you know, you know, we can tell this person like, no, it's not how this is going to work. Like later on, when you build confidence and you have the track record, sure, that's easy to, to have that attitude. But when you first start out, it's really difficult to overcome that objection as a, as a trainer, you know, or how do I, how do I solve this, this problem that are people are telling me what I need to give them in reality. If I just do that, even if we get to our goals, say in three or six months, they're gonna put it all back on after they leave. Yeah, I mean, we're in the information age.

A lot of this information is out there. To be able to research it and find a good workout routine, to find good nutrition, programs and things like that. But to go through the process and to get in that mental place where you're gonna be successful and you're gonna do it long term and adhere like that, but to go through the process and to get in that mental place where you're going to be successful and you're going to do it long-term and adhere to it, that's a whole nother concept. It's also to understand what to expect and what the process feels like and looks like, because a lot of people don't understand that.

Oh, you mean when I first start this weight loss journey, I'm not going to lose weight, I'm going to try and build. Yeah. Oh, you mean You know protein and calories. I have to increase them a little bit or two That you mean workouts aren't gonna feel like I'm dying. It's gonna feel like a you know I'm kind of like easy at first because I gotta get my body You mean I have to learn these skills of movement. I can't just go to the gym and beat myself up Like and what does that feel like and what does this process look like?

Oh, there's other signs to look for like maybe the skills not moving down the gym and beat myself up. And what does that feel like? And what does this process look like? Oh, there's other signs to look for. Like maybe the skills not moving down, but wow, my energy's better, my libido's better. I have better movement. I'd even know to pay attention to those things. This is what a guide helps provide for you. It's helps you along that path

and then helps modify and teach you how to read your own body. But one of the challenges with this, and there's more resources now, but one of the challenges with this, and there's more resources now, but one of the challenges with this is, trainers were never trained on this. When we learned how to become trainers, they teach you biomechanics, they teach you calories, proteins, fats, carbs, that's it.

They don't teach you any of this other stuff. You have to learn through experience, you have to learn through at least five years of training people, how this works, how this doesn't work, and what happens. And there was no courses at the time. There are now, but at the time, there were no courses that taught you this. You had to kind of figure this out on your own. There was a lot of trial and error. And the ones that stuck around were the trainers that really cared about people and really were able to like, you know, crush their own egos and figure out that they were not doing a good job and all that stuff.

Nowadays, thankfully, I have companies like NCI, where, you know, the reason why that's the only certification course we officially work with is because that's what they focus on. No other course really does that right now. Like, there's really no course that teaches you this entire process. All the other courses are still about the XSNOs and the connecting dots.

That's part of the formula, but the other part of the formula I would argue is much more important. The application. That's it. That's everything. I mean, I don't know of anybody else that's doing it like them. I mean, that was what was so attractive to their business was that it wasn't, not only were they on point, like a precision nutrition is a popular nutrition certification in our space.

But again, it's very formal, just like all the other national certifications where it's like, so it's very science-heavy, very basic protocol heavy. It's not like application, it's not like, well, what do you do if they want to do this? And how do you communicate to them of this? Yes. And so I think that's what NCI did.

Such a good job was filling in that gap. I mean, a lot of that I think of what attracts people to the podcast is that is that we help kind of fill in a lot of those points. Because there's nothing on the podcast that we talk about that you can't chat GBT or Google search down. I mean, you can.

You can literally find the information, but it's the application process, the communication that we have on the show that we talk about for an hour, so all the nuances, because it's not black and white, and NCI does a really good job of, I think, bridging that gap

between your standard certification and then, like, how to really apply that to clients. All right, so I wanna address the elephant in the room, because I guarantee people watching the sun camera right now are like, why is Sal and Adam so dark? Why is it gotta be an elephant? Yeah. What is that?

It was just an rat. What is it? What happened, everybody's scared. We got back from vacation. It was a good time. How'd you guys see this is like tan? I love it. The red is tan for you guys.

Yeah, Adam and I look like we were all the beach. You just look like you're embarrassed. Like, yeah. It just gets red. Oh, the flesh. By the way, dude, you gotta use the red light therapy for that. Really?

For some burn. Okay. Yes. It will make, it will. I'll do that to my back, because I actually was pretty happy with the fact that I didn't get like too crispy or anything. I didn't, there's levels, you guys. Did you lay out at all?

I mean, did you actually lay out by a pool? I know you just did a lot of stuff. Yeah, so Justin and I were, and we weren't flying with our family. Yeah, that was a good time. You guys did all, I mean, you kids are old enough. You guys did a lot of adventure. Well, that's the thing.

I just had to keep them busy, and honestly, it's the best recipe, because then they their behavior and everything that don't like just attack each other constantly. They're like, totally like cool. And we had a great time with the kids because we kept them busy. And like, we staggered it.

So we'd do some days where a children were doing the pool thing and all that. But like, we would definitely do the adventures and all that. Like, you know, we'd kind of un-delay it. But yeah, I mean, I did get a lot of sun. Like, I was out in the pool and I was out there, you know, getting a lot of exposure, but it was constantly kind of like getting sunblock and all that. So I had to, I had to make sure I didn't get too crazy. What did you guys, you guys in horseback riding? I saw

the horseback riding. We did this boat tour where it was it was like on those inflatable boats that that the one they canceled and they we did it. They canceled we did we did it a couple days later. Epic. It was and it was good because it was like the best weather. We went further than we've ever been because we did it one time before but this time it went all the way to the Poly Coast to the very end. And so there was this one part, it was this cave tunnel. And so we went through a couple of, we've been through before. There was this one.

I didn't know they had it at the very end. And he just like decides the bomb it. And he's like going full speed into a cave. And I'm like, oh, shit. We're all just like holding on for dear life. And he just knew exactly that, the dimensions of it. So I was able to kind of like go in and like go through the other side, clean and everything.

We didn't hit anything, but I just, it was dark. You had no idea where we're going. Like I was just glad that he knew. Like we had no idea, it was just like, he was just going full speed into this like cave. Like that was pretty sketchy. So glad that he knew. We had no idea, it was just like, he was just going full speed into this cave. That was pretty sketchy. So glad I canceled mine. Oh, you don't love it.

No, you would have loved it, dude. This guy is like cabanning the whole time. So you guys did those two, did you guys go hiking? Did you do Y-Man or anything like that? Yeah, we did a hike, which was like, this one actually preferred the one we did last time, but this one was like all out the the open and we went about halfway and realized that like to be able to get back up,

we're not gonna be able to go up. Wait, which one was it? What's high? It was, it was, why may have, but it was like, it was a different, it was a different hike. It was cool, it was fun, it was really, that was a challenging hike. It wasn't anything relaxing about that. I love, I love Kwai, I love, it's like, if you like outdoor shit and like jungles and hiking and stuff like that. It's where all the locals, the locals love that more than you know. It's the most highly, the least touristy. Yeah, I love the islands. Yeah, I've been to Y-Mab, so this obviously I have two little ones so we don't do anything.

We just go and we stay by the moon. Yeah, the pool would be each other. Yeah, I don't know if I'd be different if you didn't have kids or We just go and we stay by the moon. Yeah, the pool would be a chill. Yeah, I don't know if I'd be different if you didn't have kids or not. No, I didn't. Come on. Let's be honest, dude.

Hold on. Well, okay, to be fair, when I went with Jessica and with just her nights, when we first started dating, and I had the, you know, Well, she's adventurous. Correct. Yes. And I'm in love at the time.

Yeah, yeah, yeah. So it's not gonna be awesome. Yeah, you try to get some. You know what I'm saying? So, I love that she pressed them on that though. She like gets them out and the outdoors and yeah. I mean, I can only tease so far because I'm 100% that way. I mean, I'm just, vacation for me is a pool and book

and like, I don't want to move. I don't want to make it. I want to make no plans. Like, Cassie, my sister and her husband, hopefully she doesn't get mad at me for bringing this up. But they got into a fight before we come in, because Tom is like extreme level of Justin and Courtney. Like they go hard, they go hardcore adventure,

and they are detailed planned. Like before they go to vacation, like day one of this day two. Not only day one this day one, we get up at nine o'clock, we do this. We stop at this breakfast spot at 10.30. Then we do this thing, and then we get up at nine o'clock we do this we we stop at this breakfast spot at 30. 4. I think we do this thing and then we catch lunch at two o'clock at this famous taco spot here like I mean he maps out and they're on the go always and you know we came we went up the

trucky for the week and she lives nearby there right so they were and we I had a bunch of my family that was up there. So of course, my sister wanted to come over and see family. And it was telling Tom, I can't want to go over and visit out him. He's like, okay, well, what's the plan? You know, it's you know, it's my brother, you know, there's, there's no real plan like that. He's like, what do you mean? Like, what day are we going to go over there? Well, I don't know. One of the days will go over there. He's like, well, I got my mom by the disco. And so I know like, I'm the reason why they get into it

because they'll call me and I'll be like, I don't, I have no plans. I'm all asked me that morning how I feel. Like I'll tell you what I got going on that day. And I'm like, my attitude is this, like, hey, if you stop by, that's great. If you don't, I understand if you're busy and stuff like that, but you know, this is what it looks like when I'm on vacation.

So you guys must have been by the pool or the lake? Yeah, we were at the lake almost, either the lake or by the pool, you know, the pool at our Reno spot, the max loves that. So it was hot up there. Oh yeah, I got hot. But not the back half. So the first half was, I mean, it was beautiful. The hot was 85.

Oh, okay. Yeah, you know, I'm saying that was the hottest day was 85. And we had two days of that. I also golfed all day. So I'm saying that was the hottest day was 85 and we had two days of that I also golfed all day so I'd golfed on the hottest day You know, we were out of the pool a couple days. We were on the lake a couple days So I was out in the sun, but chill everything was yeah, no, we were we were we were by the pool of the beach all day and then My so my son is my youngest right my a really, he's like I am. So it took me four days to get him to really go into the pool, because he's super cautious.

Yeah. There's in fact, that's what point he had his life that's on, his hat, his little sandals. And the kid pool is like, literally this deep. It's only like, I don't know, like 12 inches. And he's just standing with his feet and he's just looking around. I'm like, get in the water.

No, you're just looking at everybody. All right, whatever, bro, just step right there. We're gonna get in there. I mean, Aral just in Max are a lot of like in that in that sense. They both are very cautious. I mean, Max is going to be four years old this week. And he's still like sometimes scoots his butt down the stairs. He's just like, yeah. Yeah. I love it. Like you just now, granted his mother also like, so I started like, also, so it started, she's always been really cautious with him going down the stairs,

and then when we started letting him go down the stairs by himself, she'd be like, scoot on your butt, so she's trained him to do that, and she's still to this day. I hear her do it sometimes when he's like, all right, I'm gonna go down to the air, get a banana, and she's like, all right, go down on your butt. I'm like, let the poor kid go down the stairs,

like normal, he's gonna be 16 scooting on the fucking stairs, you'll say. And his friends are gonna be like, what the fuck are you doing? Oh, my mom always told me to scoot on my butt on the stairs. I was just like, you have to be careful on how hard wire you are to fire. You'll see how it's so fun.

But at one point, because you know, when you're on vacation with little ones, it's different. It's a different vacation. You're not, you're doing what they wanna do, and it's busier, and you gotta pack things. Well, it's just life is a dad now. It's just a dad.

Every party you live, you're dead. And you know how? And at one point though, I had this epiphany, where we're trying to structure their fun. Do this, do that, do that. And I'm like, you know what, he's gonna just do, let me do let them do what they want, and I'm just gonna hang out with them.

I don't know why I keep trying to tell him what to do. So at one point, I'm like, I did that. I figured that out and what my son wanted to do is go play by the water fountain, play with the water. I'm like, let's go do that. So we go over there and then I made a mistake and I made a total dad mistake. We were outside. So I thought, oh, I'm gonna teach him how to spit water out of his mouth. Well, what do you think he did the whole trip at every restaurant. Were you with us when he did that? Yeah, yeah. He's a good guy. We're at a restaurant, nice restaurant.

My son just walks up to me. Boom. Oh my God. Oh man. He's dead. That's the best. That's gonna look to be all angry like. Oh my God.

Daddy, time be down. Yeah, like, damn it. So now at home, that's what he's doing. Oh my God. I'm like, no, but he got to do it outside. He did it at a adjacent house. Yes, yeah. He did? Yeah, because he's what he's doing. Oh my god. I'm like, no buddy, you gotta do it outside. He do that at Jason's house at the yesterday. He did? Yeah, because he's got grass in the back.

He's got the fake grass though. Yeah. But he's just spitting out like food. I don't even know. He can't do that. He's like, why it's outside? I don't really say it. I taught Max the piss outside,

which I'm sure you went through this also. And so I've already had to like, bring it up. Oh yeah, so we're like in public places. He's like, I'll just go pee on the tree and ask him. There he is. No, no, no, no, look at all. We do that at home when we're at, when we're at the third.

There's people, yeah, yeah, we don't do it when we're at like public places. No, no, dad, just go pee right here and I'm like, no, no, no, we don't want to do that. So yeah, it's those things when you don't, you don't really think all the way through. You're like, oh, this will be cool. I'll teach him that.

He can just go pee right here. You know, hop out of the Jacuzzi pee on the tree right there, there's nobody around. It's not a big deal. And then they they register that is like oh, I could just go to the restroom like this now Anywhere. Yeah, it's like no it doesn't fair game Sun lemme talk to about Megan's long list Dude, I have I have a story for you guys. I've been waiting to tell you once we got together So we went up to Trucky with my family that I've told you, you guys heard me tell us there,

you guys know who Stephanie is. Yeah. This was my like hardcore conservative side of my family. Like they had five kids, they were all homeschooled, they all end up having four or five kids, Stephanie has five kids, homeschooled, all of those kids grew up in church, very strict home they grew up in, very conservative,

and a bit naive to some things. And I was the rebel bad cousin. I come over and they'd wanna hear about the latest hip-hop songs that were cussing and saying bad stuff, or the latest slang terms, or whatever like that. And they'd sit around, and that was like how we grew up, right? So she's, and she had, and I absolutely love her and her family.

Her kids are amazing. And so she has this bit of night. She's a little bit naive with some things, right? Well, she's got the five kids. Her oldest Rachel is, I think she's at like, I don't know if this was, when she was in high school or this was middle school, when she, she's at like, I don't know if this was when she was in high school or this was middle school when she's she's at a church camp and my cousin Stephanie she had bought all the kids these big beach towels and she got them so each kid had their own so it was like you have the banana one you have the palm tree ones they all have like their their patterns on them that are like you know

which ones you're so they don't fight over whose towel. Well, she does this, like, I don't know, a couple of weeks before they go to church camp, kid Rachel goes off to church camp, and it's like, I think the second day that they're there, she gets a phone call from like the major camp counselor there, whether in day say, yeah, we're calling about your daughter's towel. Oh, I got a big guess. She's like, what was it, eggplant?

She goes, she goes, she goes, she goes, she goes, what's wrong with it? She goes, the marijuana leaf. Oh, she didn't even know that that was a marijuana? So she had to Google marijuana leaf and look it up. And she just thought I was like one of those Japanese who will play play. So he's like, this is a Canadian towel.

And so I got a picture of it. I got a picture of it, dude. It's a fucking like All-weed plants all over now. It's colored right it's like this purple and blue at least but it's it is marijuana leaves like crazy She had no idea that it was that she sent her to church camp like that I know it was like so in dearing right? Yeah, she had no idea what a marijuana leaf looks like or just a suit.

I mean, and also in her defense. She found a website, it's like bananas, palm trees. I mean, it's all, it wasn't like, was it like on a like a stoner page where it's like marijuana plants, bongs, smoke up and smoke. You didn't have anything to say like lit or anything like that.

It was just all these trees and plants and and fruit. And then marijuana, these and so she said her kid off the church cap. But that is so cute. Oh God. Hold this. Hold this. Rachel. So Rachel is in high school right now and high school. Wow.

Yeah. So I saw the kids there. Like she's doing to reggae. Yeah. So I had to ask her what it was because I know it happened in the last couple of years. I don't know if this was right before Rachel got into high school or she was in high school, but she's though, yeah, she looked like she was in high school

in the picture that I saw. So it must have been more recent than I even think. So yeah. Did you guys know the declaration of independence was written on hemp? You ever know that? Hemp paper. They used to use hemp like crazy.

Yeah, it was actually, there were major crimes. We have hersted like a paper, also crazy. It was actually, there were major crops. We have hersted like paper, also clothes. It was really popular. Yeah, no Justin, a lot of people don't know that. William Hurst, right? Yeah. It was a newspaper or he, he had a big media newspaper publishing company. Yeah, and he wanted, he was competing because he made, was it paper that he made from wood,

pulp? Yeah, I think so. And he wanted to crush hemp paper and stuff. So he put out these newspapers, propagandaizing against hemp. And it's terrible propaganda. Yeah, that was some of the first laws against it. I just say that's what, I mean, there's all kinds of laws against it, but it's because it was super competitive, right?

That was the reason why I got shut down, because you can make a ton of stuff with hemp so much much. Yeah, yeah. Like, I mean, even wasn't like rope and everything too, and like, all kinds of like, yeah, all kinds of like tap, like, I forget like what other kind of materials, but there's like a ton of different things you can make. Yeah, actually, if you look at hemp, and the ability for the the speed at which it grows, and the products for sure. And the products that it can create, it's actually a pretty damn versatile. Super durable. Crop, yeah.

Super durable and great for the environment. You know, grows really fast, apparently easy to grow. Hem, we're talking about not necessarily marijuana, but yeah, pretty interesting. That's what, yeah. And those are the first propaganda. What was, you know, back to your as a vacation, I wanted to ask you, like,

especially you, you did so much, what was your guys' vacations, I wanted to ask you, like, because especially you, you did so much, what was your favorite thing that you did while you were out there? There was a couple of things, but I think, I mean, the boat tour was great, but I think honestly, it was like, because the North Shore was open again, the last time I had gone, like, I think there was like a landslide, a mudslide

that like prevented you from going up towards Princeville and all that up on that side um and so We were able to do tunnels this Um beach that you can do snorkeling and so we did that like twice It was just so epic like you could just the kids were it was actually really cool because we kind of sat back and we're Watching the kids as they went back in and they, like they were just like, oh man, I see that.

Like you can just see their excitement as they're like seeing all the turtles and like all the stuff. Like they were everywhere. Like the fish were everywhere. It was like totally epic. So that was cool. We didn't do a ton,

but we did go to Poipu Beach and there's a section there where sea turtles come up. So I don't know what I, okay, I had a complete misunderstanding. So my, first of all, on the way there to Kauai, getting my kids excited, getting my son excited, I'm like, you're gonna see fish, you're gonna see turtles. He's like, todo, todo.

So the whole time, he's like, I wanna see todo, I wanna see todo, so we're like, okay, we gotta go and see turtles. And so I asked people at the resort and they said, oh, Puy Puy turtles come up. Now I thought it was like little turtles. I thought little turtles. And so I asked people at the resort and they said, oh, Puy Puy turtles come up. Now I thought it was like little turtles. I thought little turtles. I thought,

I don't know why I thought that. Oh, brother massive. Yeah. Massive. So they all come up and we get there and they're already up on the beach, but they're not moving. And it's, my son can't,

because he knows turtles that look like this, right? So he can't, and it's obviously kind of roped off. So you can't get close to them. Yeah, yeah. And he's looking at them and I'm like, that's a turtle. And you can't, you can tell he's like and you're, that's obviously kind of roped off. So you can't get close to them. Yeah, yeah. And he's looking at them and I'm like, that's a turtle. And you can't, you can tell he's like,

you know, it's a rock. I'm like, no, that's a turtle. And then they start moving their flippers and his eyes open up. And he realizes, this is a giant turtle. And he looks up and he goes, this is kind of scary. Number one.

That's the way it's going to get easy. It's a little bit scary. It's a no, they're not going to get us. Don't worry. I made the same mistake with Max last year when we went to Hawaii. We stayed at Turtle Bay. So and that was my first time staying at Turtle Bay and I just assumed Turtle Bay. Turtle. Turtle. A lot of turtles.

No turtles. So the whole time I'm like, we're going to Turtle Bay. We're just hyping it up. Yeah, I'm hyping it up. We're going to swim with turtles. This because I've been in Hawaii and actually swam with the turtles and seen massive turtles. And so I just assumed if we were going to Turtle Bay, there was going to be like more turtles than I've ever in Hawaii and actually swam with the turtles and seen massive turtles. And so I just assumed if we were going to Turtle Bay, there was gonna be like more turtles than I've ever seen there. And so I was like hyping it up the whole trip to get there. So the whole trip, where's the turtles, Daddy?

Where's the turtles? I was like, no turtles. Yeah, no turtles. I'm like, we were driving all over the island for turtles. Yeah. Do we? But he threw a little tantrum at a luau.

We did a luau, which there's this luau we go to, every time we go to Kwai Smith's family, it's been around for a long time, right? Yeah. And I was hyping it, talking about the fire guy, dancing with fire. Anyway, he's walked, the whole time is glued to it, right?

Because he likes fire stuff. So fire's coming, he's like, it ends, right? It's over. It's like nine o'clock at night, nine thirty night. Do it again. I'm like, we can't, it's over buddy. Boom, throws a full blown tantrum in the middle of the, I'm like, try to walk with him. Like, I'm sorry buddy. Oh. I wanna see dude again. I'm like we can't it's over buddy boom throws a full blown tantrum in the middle of it I'm like trying to walk with it like I'm sorry buddy

Oh, I want to see it again. I wish I could do that for you Dude Max was throwing a fit. We were the day we were leaving and my buddy my buddy's family and his kid was up there Which is his like best friend who's a year older him hunter and they're both into Mario brothers And they got all their like Mario brothers that is that and they like they were playing they were and they were great the whole weekend just when they're starting to leave they're messing with each other and Max is just getting home mad and he's crying and I come over what's going on what's wrong he took my star and I look at Hunter and I'm like star what's what star and then Katrina comes walking over it's an imaginary star oh my yeah so he's throwing a fit because Hunter goes,

I took your star. It's not even real. It's not even a tangible thing. And he's throwing a fit because he's like, and he's like, cry, he won't give me my star bag. And I'm like, daddy takes it right from him. Yeah, pretend he was like so satisfied. You just knew him.

You were so satisfied. I'll give you a power up. Yeah. I cannot believe he was throwing a fit over Hunter stealing his imaginary star. And the solution to it was Daddy Frogs. Daddy took it back. And Hunter was like, no, you did.

I said, yes, I did. Yes, I did. I did. I was trying to get him. He tells his dad, you guys start finding him. You guys start the imaginary star, dude. It's just so funny guys start finding him. Let's try him. Imagine there he started. Kids are so funny. I love that show.

We were watching fireworks for the fourth and, you know, I explained to him how loud they were gonna be, but you know, when you don't see fireworks ever in front of you. So he's watching them all excited. They start getting loud. I'm looking at his face. I could tell a little by little he's getting scared. After about three or four of them, he's like,

can we do something that aren't so loud? I'm like, these are fireworks, but they're all loud. We're committed. We had to go inside. Couldn't finish the show. I was like, an Adam the bot like, he bought. So he bought a box. Yeah. He had this huge array of like big old. Yeah. It's sad on the bottom. I know why Adam got the same reason why I would have got it. On the bottom, it said, we're skirties. We're skirt whisker down. So Joe dirt. No, it says on the bottom of says the most powder. Alad my law maximum, yeah, maximum legal power. Yes. I'm like, oh, yeah. It's so how I pick America. I bought it when we were we were heading back from trucky and we stopped and said, so I wasn't even planning on doing this. Like I stopped there on,

because I knew in San Jose, I knew that it's illegal, right? Fireworks were legal over here. And so I pull up, we go to the bathroom and there's a bunch of fireworks stands there. And so I'm like killing time like Katrina's inside with Max and I see all the fireworks. And I'm like, oh man, I'm looking at them

and I see this like the biggest box of like, and I'm like, those are badass. I'm like, oh man, I'm looking at them and I see this like the biggest box of like and I'm like those like badass I'm like I'm gonna buy them I'm gonna buy those in worst case scenario I can't lie to them a light them somewhere some day or whatever Yeah, I really asked for what's with the biggest baddest ones you have and they were this and there was only seven fireworks in there But each one of them like this big. Yeah, each one was like a grand finale type of legit ones They were lich day af those are the best Firework legal fireworks that I've ever bought before.

It put on a wheel. Yeah, we definitely had the best fireworks. They're not like the illegal ones we had with our kids. Yeah, all we had was like snakes. And like stupid shit. You ever shoot off M80s and stuff? Yeah, of course. Yeah, I mean, yeah.

Ooh, definitely not around like adults. No, no, no, no, no, no, no, no, we would yeah, that was all underground That's all all very dangerous stuff lots of black cats and cherry bombs and yeah, I was I was that kid. Hey, did you guys So Brett Contreras did a big post you guys see this stuff? Of course, of course, I was quick to be on that thing I know okay, so here's a deal. If you listen to my puppy, what are you? We 100 literally confirmed everything that we said about squats versus hip to hold debate, which one's better for your butt?

Blah blah blah. We're always saying, look, squats are probably generally better because they develop everything. It's more functional. Study comes back. Signal. They both build the butt pretty similarly. Squats build everything else more than hip thrust. Now here's why, and I wanna address this, because there's definitely people listening right now who are saying, my butt didn't build with squats, they only built with hip thrust.

Okay, here's why, if you are unable to properly connect and fire your glutes with a squat, hip thrust is better for you. Because it's a glute essentially, it's not really an exhalation. But it makes you squeeze the glutes and it helps you feel them. I would do hip thrusts with clients

that were just quad dominant when they did their squats. But everybody else, generally speaking, squats are superior. And so I'm glad they did their squat. Yeah, I mean, the truth is, if you're trying to build your butt, it's an incredible, you would never want to not do one of them. Yeah, you do both., the truth is, if you're trying to build your bud, it's an incredible, you would never want to not do one of them. Yeah, you do both. Yeah, I mean, if you're trying to build your bud,

now, if you're not somebody who cares about building your bud that much and you just want overall balance, try like, that's why I don't hip thrust that much. It's not like a big, it's not a big focus of mine to be build my butt. You already have a nice bud. I mean, that's how good squats are though. I mean, that's the point is that it's not that hip thrust aren't incredible and

don't have tremendous value. It's just that squats are incredible for that. And it hits all of that and some and we've been saying this since day one. So in this study, because I know like in the past, they weighed heavily on like the muscle activation. That's belonging to the East and stuff. Like so, yeah, so was that, that wasn't like a huge part of this? No, this was literally a study that looked at hypertrophy. So here's the thing, when you look at studies on, you know, what, you know, EM, I think it's EMG,

EMS, MRI or activation, all that stuff, that doesn't tell you the whole story. Cause at the end of the day, who cares? It's about how much muscle you built and or how well you perform. That's it. That's just it. And result. It doesn't matter. So a hip thrust, you'll squeeze your glutes at the top, but it doesn't load the glutes like a barbell squat, especially in a stretch position. For example, when you compare them head to head, the glute gains are almost identical. The squats are superior with everything else.

So if you wanna pick one exercise for your lower body, make a barbell squats. Again, if you can't connect to your glutes, hip thrust are great, or do them both. This is like one of those, they have to, which one do you pick? Why don't you just do them both? Now, for performance, athletic performance,

you just can't, come here, come on. Barbell squats all day long. A hip thrust can't compete with a barbell squat for just overall athletic performance. Well, I mean, period. I just don't think that I don't think it competes with it. I think it's a I think hip thrust are a great exercise as a secondary movement for somebody who's trying to build their glutes. But if, and that person really needs to be, that needs to be the primary focus for it to be a major thing to be in your routine. Otherwise, if you're hip-thirsty more than you're squatting, you're missing out. I mean, squatting is superior for all those reasons that you're getting more value than just glute activation.

Right. And a good way, a good way to combine them is like that there's two ways to combine squats and hip thrusts. If you have no trouble connecting to your glutes with squats, so you're not super quad dominant, then do squats first and then do hip thrusts second. If you have trouble connecting your glutes, your quad dominant, do hip thrusts first, squat second. Now it's not because you pre-fitting the glutes and all that.

It's literally, if you do a hip thrust for, if you have a trouble connecting to your glutes when you squat, hip thrust allows you to feel the glutes and then that should contribute to form that contributes to more glute activation. That's really all it is, the feel thing. So squats before hip thrust for most people, hip thrust before squats, if you're quad dominant and you have trouble feeling your glutes.

I do want to point out that I mean, this is another or highlights another reason why I love Brett Concheras. I think the way he presented that with leading with, you know, I was wrong. This is what I believe this to be true. Here's what the research said to come forward like that, I think, and to present. He has integrity. Yeah. By the way, do you know why he was, you know why he's wrong?

Not because there was a self-selection bias with the clients that he got. He became known as the butt building person. So the kind of clients that started coming to him were people that had challenges firing their glutes and building them with traditional exercises. So he would get these people who were more quad dominant or whatever, and he would do hip thrust and lo and behold their butts would grow. So in his experience, hip thrust were superior. But that's because he had a self-selection bias

of people that came to see him. Yeah, a really good point. Right, and now if you took the, like we did, not all of us trained just everyday people. We didn't have, I wasn't known as the butt building guy. I was just a personal trainer, that at one point became known for being a good personal trainer.

So all the clients that came to me were just everyday people. I didn't have people specifically picking me because, oh, I can't build my butt doing squats and deadlifts. That's the guy that does that. So that's why he had that appear. Justin was known as the Asman, but not for those reasons. Not for those reasons, yeah.

Just a license plate. Yeah. The license plate. Yeah. The license plate. Did you guys know that there's a, I think this is true. There's a proctologist and that's, that was his, that was his, his license plate. Asman.

What's that? What's that a joke? It was a movie. It's in a movie. It's in a, a kill bill. No, is it? No, that's a different. That's fuck wagging. It's a a movie. It's in a kill bill. No, is it? No, that's a different. That's fuck wagon.

No, ask man. I think was in the one. I think it's full filled. It's on and it's the one where he gets out with the bat and he's kind of he acts all kind of gangster. What's he called? Oh, Andrew, you should know this one. You don't. It was on side fell. Oh,

it's a sign fell. Yeah. oh, maybe it's on sidefold. Yeah, so it's okay. So I saw Yeah, yeah, you say I see that I've seen that too before and I'm a huge side full fan So it was either that or that the vents fallen one or both that I've seen that did you guys see I was like looking at it It's a Instagram my way back from white and I saw that What's this thing I was gonna say BJP, it's not BJP, and it's, oh my God, why am I forgetting his name? He's the one that did all Jake? No, he's up in Canada.

George St. Pierre? George St. Pierre. God, why didn't he say his name? He's in a confused BJP, I'm interested. They look alike. They're the same. Yeah. No, so he did a post and he had Elon Musk training.

Oh, okay. So it's him. Is this really happening? Or is this just a bunch of bullshit? I think it's happening. No, it's not. Dana White came out and said that he might've heard all kinds of crazy stuff.

I've heard you think it's just bullshit. I do. I have it. So first off, okay. Zuckerberg's been training Jiu to get to for a while now. Elon not so suck in my opinion has a but here's a deal. Why are you going to do this? Elon you're going to take your time away from building billion dollar

companies solving the world's problems so you could fight. You know, I don't know. Man, I feel like well, okay. I guess like conquer so many things. It's almost like it's just another thing for him to kind of, okay, flex. You also have to understand that part of why Zuckerberg and Elon Musk is actually,

they're so competitive, dude. Well, no, that what in today's time, like part of being a really, really successful CEO, entrepreneur is that you are, you're out there promoting yourself. And Elon Musk is one of the greatest at promoting himself. This is another way to promote yourself,

which in turn then helps all your businesses. So don't think of it as like, oh, he's just taking it away from his company. He's like, no, this is self-promotion. Well, here's the truth. Yeah, okay, here's the other side of it, okay. These are billionaires. It's like a small club of people. And let's the truth. Okay, here's the other side of it, okay. These are billionaires. It's like a small club of people.

And let's be honest, if we were all billionaires, like we would fuck with each other all day. 100%, we shit like this. I don't know, it's kind of a fun, it makes sense. It's kind of, he was in the Mars race or whatever with what's his name. And, you know, so, I mean, that makes,

as a person, I kind of feel like Elon's kind of hilarious. Like if I sat down with him, I'd be like, oh man. Yeah, so I mean, Zuckerberg, like he went to that whole process of like going through the tournaments with BJJ, right? So he was like, I'm sure he's like, feel confident with that. But so Elon's like, let's do a cage match, right? Just to up the stakes a little bit.

Yeah, I think this is just all self-promotion. I really do. Yeah, yeah, I think that these guys have, listen, there is a ton. He's bigger than him. There is a ton of genius CEOs that are incredible that we don't even know the names of because they're old school, they don't self-promote,

they're quiet, they crush it business, they go on to the next company, crush another company, and nobody knows who they are. Nobody knows because they're great at execute. What makes these guys so great is not only they grade at executing and building businesses, but they're also great at self-promoting. And to me, this is just another way to self-promote.

I think that's what this is. Who'd you want to win if you watch them? Elon, of course. Come on, Elon. I don't know how to suck that. He's like an alien, dude. I don't think he's human. That's the reason I don't want it to have. I don't want to see Elon get beat. You don't want to see him shit. It's an alien dude. I don't think he's human. That's the reason why I don't want it to have.

I don't want to see you long at beat. You don't want to see me get beat. I want to win. He outweighs, but Zuck's been training for a while. Zuck's got some skill I guess. Yeah, but Cage match means you could throw punches and stuff too. So maybe he just closes this and takes him down.

He'll beat him. Is he a purple belt or a higher? I think he's been training for, look, if you've been doing jujitsu for two years, you'll submit most people if you hit the ground. Just because it's, yeah, think it's been training, look, if you've been doing jujitsu for two years, you'll submit most people if you hit the ground. Just because it's like swimming, you have to learn it. You hit the ground, you know what you're doing, you move the wrong way the guys are gonna choke you.

I thought you were biased, because that's what you did. Well, I mean, that gives me experience. I don't know, I mean, I've never seen like Elon move. You know what I mean? I don't know how well he moves. Do you? How about Zuck? Well, yeah, I haven't actually watched him roll. He's got to be really, really weird. Yeah. It didn't he like

redo the match so he could win. Is that true? I feel like that. Yes. No, I brought that up. You know there's an article. Yeah, I brought that up. No, he did. So like there was like. Because he argued with the referee. What are they? Yeah, and they made him read. They read it. So like he. So that's bullshit. Yeah, he supposedly originally lost and, they read it. So like he, So that's bullshit. Yeah, he supposedly originally lost and then he had him recount the something. I don't remember what he complained about like that wasn't fair.

And then they redid the match because he's Zuckerberg. Yeah, it's like the billionaire. He's not Zucker, yeah. I'm hilarious. Anyway, I got a great study on strength training that somebody sent me. So you know, when we came out with the resistance training revolution, the idea was to come

out before things started getting mainstream with strength training, because we saw the writing on the wall. Studies were coming out confirming what we had known about strength training, which at the time, for most of, you know, I guess for the last maybe a few decades, is kind of a stigmatized form of exercise. Nobody really considered it to be a longevity form of exercise or one that was for fat. It was just bodybuilders and that's pretty much it. And then maybe athletic performance and that's it.

But we knew when you stacked the chips and did the math, if you had to compete forms of exercise, strength training is just superior for longevity, for health, for fat loss, et cetera, et cetera. And the data is starting to come out to really support it. Well, another study comes out. You ready for this? They compared, this is my favorite study so far for strength training. They compared different forms of exercise for depression. Strength training was superior.

That's a cool study. It was superior to other forms of exercise for depression. The thought process was before, well, just moving will make you feel better and just getting healthier will make you feel better. So really the form of exercise doesn't matter. But although there's truth in that, there's also truth and they're not all equal. In this study, strength training, it showed to be better.

What art did you recall what all the modalities were? Was there like yoga, running, let me pull it up, but I know it was cardio versus strength training. Okay, yeah, for sure. Okay, now let's speculate. Like what is your reason to, obviously we know for muscle and metabolism and all the obvious things, right? Bone, like we know for muscle and metabolism and all the obvious things, right, bone,

like we know that it's superior, that's why we've always touted it anyways. But for depression, that's interesting that, let's say a really good yoga class doesn't even, it doesn't compete with resistance training or a good leisurely run, doesn't compete. So what is it? I got you.

Okay, so I'll take my theory, but let me tell you what the study says. So first off, they looked at 58 studies. So this was a big analysis, wasn't just one study. So they looked at a lot of studies. 58, 10 countries, almost 5,000 participants. Okay, so this is like legit.

Yeah. They found that for depressed, depressed youth exercise, so just general exercise is significantly better than usual care for reducing anxiety alone. So compared to the typical treatments, any exercise is better than the typical treatments. Exercise is better for depression across the board for usual care.

In depression specifically, resistance training outperformed aerobic exercise, mixed exercise, and mind body exercise, mind body being like you. Okay, yeah, like that. So resistance training against mind body, against cardio superior for depression. Wow. Now, here's what I think.

Here's what I think. I think, okay, health benefits are gonna make you feel better no matter what. All of them will what I think. I think, okay, health benefits are going to make you feel better no matter what. All of them will be for health. I think inflammation in the brain. I think insulin sensitivity, because building muscle was the best for that. But I think it also has to do with the fact that when you do strength training, although all forms of exercise, you have kind of these objective measurable progress. Strength training, you struggle,

you challenge yourself, you get stronger, you add weight, you get stronger, it's so objective, it's so clear that I'm doing 50 pounds more now than before. And it will be in the top and it will be in the top. And I have to push. And just play devil's advocate though here. Like, I mean, you could do that with running, you know, the first time you could only run one mile,

and then the next time you went out there, you could get a mile and a half, and then your mile and a half and then your your mile and a half time was down by 30 seconds. So there's ways to do that. There is, but let's say you take the average person, you like you forks, or the rewards too. Yeah, you get that also with running, right? Let's say you take the, let's say you take, because this is done on youth, right? You say you take youth and you say you take someone who does a mile in 13 minutes or whatever, I can't run a mile right,

and you get them to go from 13 to 7 minutes, okay, that's a huge improvement, 7 minute mile, healthy for the average kid. How is that going to feel in their everyday life? Now take a kid who couldn't do a pull-up, couldn't do a push-up, couldn't do a squat. Now they're doing five pull-ups, they're doing 25 push-ups. What you're saying is the real real world confidence career. Totally. The real world confidence career. The strength carries over to everything.

It carries over to a lot more. And you feel it. We're a stand and I'm gonna test quite often. Whereas strength, like I'm getting up, I'm standing, I'm moving over here, I'm bending over, I just feel my posture seems different. The other thing would be the hormone changes. We know strength training raises testosterone. It balances hormones, other forms of exercise.

It's kind of mixed. The insulin, so this is all speculation that I'm saying right now, because they don't know why, but this study does show strength training superior for depression. So if you're at least in this study or in this analysis, if you're a kid, if you're youth, right, so adolescent teen, and you're depressed, and you're looking at what form of exercise is going to help, and you want to pick one, because you're probably not going to do five or three, do you strain training? That's the one that's going to give you the most pain for your buck. Yeah, now my recommendation, if that was somebody who's specifically trying to get into strain training to combat depression or anxiety, I would start with like a maps 15

type of protocol, right? I love that. Yeah. Because it's every day, it's a little bit. Yeah. Very doable. Versus trying to do something more intense, more consistently. I think just building a habit or routine of, you know, lifting one or two exercises every day And then building on that as you go, I think that would probably be, if I was a doctor who was prescribing it to somebody for that reason, I think that's how I'd probably prescribe it. Here's the other part I even think of. You take a bunch, I don't know, 15 year olds,

and you have them do this group does cardio, this group does yoga, this group does strength training for six months. Whose body is going gonna look significantly different at the end of it? I have another one for you. That's also gonna contribute. I have another one for you. How about testosterone?

Yeah, that's it. Testosterone is a feel good hormone confidence builder. And so if you're depressed, fat, lazy, not moving around so with that and your testosterone levels are low. And you can go for run all day long. You can win them by the way. You can run like crazy and do yoga like crazy. And you're not gonna see the increase in testosterone

like you will from squatting two or three days a week. So that there's probably a good reason why it does. The other thing too is that if you're depressed and anxious, one of the characteristics, not always, right, but one of the characteristics, you might be in your head quite a bit and you're just thinking, and mulling things over and spinning. You can run, you can walk, you can even do yoga

and still stay in your head, but go lift weights properly, while you may be in between sets, but while you're doing your set, you have to think of what you're doing. You can't think of, I think I can go on a run and just think about my problems. If I'm lifting, I gotta move the weight.

I have to be in control. I have to do to the complexity of the skill. Yeah. The skill, the way, you're gonna hurt yourself. That's a good point. That's what I find. Yeah, the repetitive movement. You can still be milling over a lot of these ideas

and things that you're wrestling with as you're riding. Sometimes people look at that as its own kind of form of therapy. But to your point, you can't even consider that when you're lifting weights, because you have to be in the moment of actually lifting the weights and doing the movement. I'd love to see it compared to something like Jiu-Jitsu.

Like it would be really interesting to see, because Jiu-Jitsu would be great. Because you get just said, because you have to be present That's right. You have to be all super present skill you get it's a skill you build strength increased us You're also Rolling with companions and other people so there's so there's a community aspect to it would be huge That's right, so it'd be really interesting to see yep touch and and working with other people

You have the whole difference right? Yeah, you 100% present. You cannot even, for you think lifting or squatting, you have to be present. I mean, you can't relax. You can't sleep if you feel like that. That's right, right? So talk about even more present. And then you also, That's a great example.

And then you also get the community aspect of rolling with other people. And so it'd be really interesting to see that, that compared, I bet that would be a really good. I bet it would crush. I do. I mean, perfect world, you compare. You do that with some straight strength training. But I mean, in terms of like traditional forms of

exercise, obviously, strength training. I mean, I just love, I mean, I really, I hope that we see this in our future. It's really unfortunate because of how much big pharma, you know, it has controls the narrative because it would be, it would be amazing to see us reduce the amount of prescribed medication for things like anxiety, depression, and more things like this. Like, hey, how about you go strength train for 15 minutes a day and practice a new form of sport or something like that, and the results would probably be. It's weird that it's like an alternative means, right?

Because if that being the standard, and you don't get that standard, then you go to get prescription. Right, yeah. I foresee a future, well, not foreseeable. I would love to see a future where these clinics, where people get treated for things like depression, anxiety include really well-trained trainers and coaches.

That are our part of the whole protocol. Like you show up and this is a part of it, which would also include body work because I think that's also that would contribute significantly. Obviously talk therapy, working exercise, proper exercise, diet, and then you could have pharmaceuticals. There's a backup. Yeah, I mean, if they don't, it isn't this enough for people to realize that, you know that big pharma doesn't really care about truly helping you, like it's promoted. It's really about keeping you in the loop or in the cycle. They care about helping you with the tools that they have and the ways that they can make

money. So it's not that they don't care about helping you, although I'm sure some of them don't. It's that here's what we have to help you with. So we're going to figure it out with this. Not necessarily what's best, because with the best thing to do would be to do it in these other ways, it's rather, we have a drug for that, and that's what we do.

So here you go. All right, so let's give Dr. Jolene Brighton a shout out. Love her. Oh, sorry, she's coming back in studio. So amazing, Dr., she's known for her book. I think it's Beyond the Pill, right? About the side effects and issues with birth control, how to come off and all that stuff.

If you're a woman, she's a great follow. Hey, check this out. If you wanna know if your hormones are in the right places, if testosterone is optimized, if you have good balance of estrogen and progesterone, you can get blood tested at mphormones.com. They can prescribe testosterone. They can also work with peptides to help your body burn more body fat, optimize your longevity

and your health. By the way, they also carry the GLP1 agonist peptides like semaglutide, brand name known as ozemic and others. So if you're looking into peptides, go to mphormones.com. There's doctors there. They work with prescriptions. This is not some shady, gray market, you know, research lab. This is legit stuff from real pharmacies. Again, go check them out. Go to MPHormons.com. All right. Here comes the rest of the show.

First caller is Norm from California. Norm, what's happening? How can we help you? What's going on guys? I just want to thank you guys for everything you've done. I found you guys very late in life, very unfortunate for me. People have always been saying during the pandemic, oh, listen to this podcast, this podcast,

nothing resonated until I found you guys. I actually found you guys from a YouTube. I was like, who are these thick neck dudes? Just talking about things I want to talk about? So I unfortunately found you guys on in February. I immediately bought Maps aesthetic and Maps andabolic Pro because I'm kind of a sucker for a deal. But since I'm a sucker, I didn't start either of them.

So my main problem is I'm a chronic over-trainer. I've kind of lost myself in this whole fitness journey. And a lot of things you guys talk about really resonate. Like for example, I think Adam, one time you're talking about the misconception that we have to destroy a body part, eat and then recover and do it over again. Kind of lived for the pump. And with age, I'm realizing that's not the best way to maintain gains.

I've heard you guys talk about what's optimal versus what someone can tolerate and finding a balance between the intensity, frequency and volume. Currently, I'm doing it eight by eight program. I'm not sure if any of y'all have ever done that one, but it's a pretty high volume. And you know, just like anything that is novel, the first few weeks, you feel it, you get sore, you're, you love it.

But the problem with me is like, I'll have a great workout. And the next day, I'm eager to get back into the gym, but I probably should be taking the day off. So I go into the day, I'm easier to get back into the gym, but I probably should be taking the day off. So I go into the gym, I go, I can't really feel the pump, I call it a wash, and then I end up doing cardio and like I deplete myself. So it's like difficult for me to have an active rest day. So my two, I have basically two questions. Do you guys have any guidance on recognizing signs of over training and striking the right balance between pushing myself and getting

recovery? And what's your perspective on 8x8 training and how it compares to any of your programs? When I was trying to figure out which program is probably best rather than just buying whatever the deal is for the month, I was looking at anabolic symmetry or even bands because I have some right and left imbalances, but I just wanted to hear your take. Yeah, and the best, first off, let me ask you a few questions because I'll help me answer. Yeah, let's get to it. How long have you been training consistently for?

Uh, and like 16 years since I was 17. Okay. And what, how many days a week are you in the gym? Five, six, five, but honestly, like two of them are like, I would say four of them are solid, but one of them is just like me going in and then I'm, I'm doing a lot of cardio because I'm trying to burn calories. All right. Diet wise, are you hitting protein targets and then also how is your sleep? Protein targets, yes. Sleep is anywhere between six to eight hours. I'm averaging seven, so I would say it's pretty solid.

Okay, all right, so this is gonna be pretty easy. What's a goal? We, you want to build muscle? Is that the goal? Build muscle and be aesthetically, be more aesthetic. Okay, all right, so this is gonna be, the answer is gonna be easy that I'm gonna recommend to you. The hard part is gonna be for you to start to identify what it feels like to not over

training. I can give you the signs of over training, but what's going to end up happening is you're going to keep going to over training. You're going to notice the signs, train back off, then you're going to over train back off. What you need to do initially is follow a well-written program. I'm going to give you Maps and a Ballock. That's the perfect program for you.

Follow that and then get used to what it feels like to not over train. So rather than trying to pay attention to the signs of over training, try to get used to what it feels like to not over train. That's going to give you a nice starting point. Maps and a Ballock's going to be ideal for someone like you. Do the three-day-a-week version like you. Do the three day a week version, you're the gym three days a week, and if you're getting stronger consistently,

you're doing fine. And that's probably what's gonna happen. What's probably gonna happen is you're gonna follow Maps and a ball, and you're gonna get stronger on a very consistent basis. Now, after that, then you can follow one of our other programs, but use the, how you felt during maps and a ball like

as your guide. Anything above and beyond that means you're doing too much because there's a lot of room between doing too much and over training. In other words, there's the perfect amount that's gonna give you the best results. More than that, you get worse results, but you're not necessarily over training,

you're just doing more than you need and you're taking away your body's ability to adapt, but you're still not overtraining. But if you keep pushing that eventually, you get to overtraining. We don't want to just avoid overtraining. We want to stay in that sweet spot. And the best way to do that is to train in a particular way that it's likely to put you in that sweet spot and get used to that feeling. So I would say follow maps at a ball like that's probably the perfect program for some like you. This is a really, it is a ball like that's probably the perfect program for someone like you. This is a really easy answer. It's challenging mentally for most people

that have to go through this training. As all of us have experienced this ourselves, right? So there was a period of time where I finally realized like, oh wow, I'm not only overtraining, but I'm nowhere near what optimal is for me and then when you hit that sweet spot, the fur for the first time,

it feels like you should be doing more. And that's the mental challenge, because you are going to follow maps and a ball, like we're telling you to, you're going to be in weeks, two and three, and go on like, fuck, I don't know, it's just, I'm not seen enough yet, or I think there's no feeling enough.

Yeah, I thought I could do so much more, and then you're gonna, well, I'll just do a little bit of this. So the goal right here, or if you were a client of mine, my goal for you're gonna, then you're gonna, well, I'll just do a little bit of this. So, the goal right here, or if you were a client of mine, my goal for you would be, let's focus on building muscle, following this program to a T, and then after that, I'm gonna get you shredded.

So, and that's only going to make the getting shredded part easier if you trust the process, you trust me as a coach, and I say, listen, eat at a maintenance, or in a surplus, not a crazy surplus, maintenance, or surplus, on most days, and follow the or in a surplus, not a crazy surplus, maintenance or surplus on most days and follow the program to a T. When we get out of there, you're going to be stronger, you're going to have built significant muscle, and then I'm going to get you shredded. So you will have a faster metabolism, so then we go to get lean on the next program,

which you are on the right track. I think symmetry would be a great choice for program two to follow up. Yeah, and I mean recovery is your most priority right now. So like even you've established the fact that you're disciplined enough to go to the gym multiple times throughout the week. So like that five day a week schedule, you can maintain with this program. However, you need to adjust it quite substantially. So there is trigger sessions that you can do in the gym.

This is with rubber bands or body weight. The thing you have to really like make sure you manage is your intensity with that, like keeping it real low to moderate if any. And it's really just to like get that kind of pump to get blood flow so that way you're able to kind of recover and heal going into your next sort of foundational day where that's

where you're doing all the work. Okay, so I'm gonna give you some specifics, okay? Okay. So here's what you're gonna do. You're gonna take a week off, no lifting whatsoever. I don't care if you walk, hike, whatever, that's fine, but just take a complete week off. Don't change your diet,

still hit your protein targets. Then when you go back to the gym, follow MAP's endabolic as it's laid out, just them brought up the trigger sessions. Those are done on off day. So three days a week, you're lifting. Three days a week full body. On the days in between, you do what are called trigger sessions, you could do two or three of them in a day. Don't overdo

those. It's literally, you're just getting a little pump. Use, use bands. Little pump. Just get a little pump. You're not trying to work out. You're just, you just getting blood flow to target areas. That's it. That's, that's on the off days. And then that's it. Follow that. And you're gonna get strong. I would guess, how tall are you? How much do you weigh? 190. So I'm on the heavier side.

How tall are you? 5-8. 5-8, okay. I'm gonna say your body weight might not change, but you're probably gonna gain a good three, four pounds of lean body mass and lose three, four pounds of body fat. That's a realistic, I would say, expectation

for something like this. But you gotta do exactly what I said. Take a week off first, because you're probably already past where you need to go. And don't fret getting shredded right now. Like right now, the goal should be get strong, build your metabolism. Yeah, so right now, I wanna get you in a place.

Sleep, get recovery. Yeah, right now, I wanna get you in a place where you are stronger than you've ever been. You are eating more than you've ever ate before and we're setting you up to get shredded after that. Got it. Yeah, thank you. I actually was thinking about taking one full week off because when I involuntary have to take a week off, I always come back more developed. Strong. That's always the sign. Yeah. You're overtrade.'re over trained. Yeah. Even when like two days, I like my work is busy, and I have to skip the gym two days, when I come back, my workouts actually amazing. And then, you know, I get like, Oh, well, maybe I'll add this more thing and I'll work out extra

hard the next day. And then I over train again. So just remember what we say when you, when you've been training like this for a really long time, like you have, and then we tell you to go down to three days a week, the challenge is going to be the mental challenge, is you thinking you should do more, and like that more is going to get you results. You've got to follow it to a tee. Trust us. Just trust us. Got it. And I guess, have any of you all done the 8x8 training or heard of it? Yeah, I mean, I'm gonna assume that's eight sets.

I'm gonna call you. Yeah, let's take eight sets of the, how many exercises of workout is that? Three? Or these all compound lists? No, not compound. Like, is usually like if you're doing chest and biceps on a day, you'll do three chest and like two biceps.

I first learned about it, like off-steed cook, he used to do a YouTube on it. He would do it once in a while. It's just really short breaks, like 30 second breaks. Yeah. So, you know, listen, there's some, I think some factors in that that might have some value, but programming is much more than that. I mean, programming is actually quite complex.

And so like we said, follow Maps and Obolic as it's laid out. Don't worry about what you've been, it hasn't been working, right? So stop doing it. Take a week off, start Maps and Obolic. And you'll get stronger by week two. Okay, so by week two, you're gonna feel stronger.

And that's when you'll know. Don't add more. Don't add more. You're gonna want to add more. Don't add more. You're gonna want to add more. Don't add more. Follow it as it's laid out. Don't lift to failure. You're gonna stop every set about two reps

before you think you're gonna fail. That's the intensity. And then watch what happens. You're not gonna get very sore, but you're gonna get stronger and you're gonna build muscle. Okay, thank you guys. Appreciate it.

You got it, man. We'll send that over to you. Thank you. Yeah. This, the first time I did this was, I don't know, I want to say late 20s, I had just read dinosaur training and I was reading all time, you know,

like old time training techniques and how lifters lifted a, you lifters lifted a turn of the century. And I'd never tried really training that way. I'd never done it because it was always sold as like, this is what beginners do and blah, blah, blah. And I'm like, I remember at this point, I was already in my late 20s, I was like, what do I have to lose?

I'm just gonna give it a shot, see what happens. And I remember getting stronger by the end of the week. Like by the end of the week, I was lifting more weight and I said, oh, there's something to this. And then that was the beginning of the transformation, how I programmed workouts and what I understood about it. Yeah, it was mid 20s for me.

And it was like the first time that I put like 10, 15 pounds on in the summer. It was fucking insane. That's like, that's how much I was over training. I was a double days basketball doing all this stuff. And I literally just scaled way back. And again, the hardest thing for someone like this is the mental side. It's not physically, it's easier.

I mean, physically, you're doing way less volume, way less intensity. So in your head, you go like, this can't be right because everything else in my life, the more I do, the more I put in, the more I get out. That doesn't work that way when it comes to training and nutrition. You just gotta understand that finding the right balance is what's optimal. Next caller is Calvin from Portland. Calvin what's happening? How can we help you?

How's it going guys? I just want to say thank you. I start listening to you guys around like COVID time and I start diet practice school during that time. You guys have definitely helped me change kind of like my like like being on fitness health and how I want to communicate that to my patients. So just wanna say thank you for that. Awesome. So I've been lifting for about three, four years consistently. And since listening to you guys,

I've always wanted to be able to hit a full squad, like full depth, fall the way down. I can hit 90 right now and I stop. And I'd love to be part of like the squat and scroll club. I know that was a big thing a while back, And I'd love to be part of the squat and scroll club. I know that was a big thing a while back, so I'd love to be part of that. And so I really want to get there. But I'm having some trouble.

I think it's my ankle mobility. I've done hit mobility religiously for the last year. I haven't really saw much progress in that. So I love some advice. I'm kind of like your guys' expertise and like how maybe I can help with my ankles and then also just keep my chest up during a squat as well.

Have you tried squatting down with your heels elevated to see if that makes you go down lower? Yeah, that does make me go down lower. Okay. It's your ankles out of this. Yeah. Here's the biggest key with mobility drills that I think one, it takes a long time to make a significant change in range of motion.

This is not like a do it for a few weeks and then I noticed this huge difference. It's a consistent working at it, working at it. And you're better off with more frequency than a shorter bout of higher or longer intensity mobility. Meaning, like some people, like, oh, I'm going to dedicate my off days of like higher or longer intensity mobility or meaning, like some people like, I'm gonna dedicate my off days, you know, of training two or three days a week to my mobility days.

Well, you'd be better off knowing that, okay, combat stretch is the major, like your ankle mobility, it's the major limiting factor in your squat. So you try and actually do the combat stretch like five times a day, every day. Just for like two or three minutes. Like you don't, it doesn't need to be this big ordeal.

It's like you got a minute right now, get down on the ground real quick, do combat stretch on each side. And like doing it more often throughout the day, every day, just for a few minutes, is gonna get you there faster than like, like an intense mobility hour session of all mobility work every other day or every few days.

How often do you get to work out like barefoot? Uh, honestly, I've gone like without shoes now squatting, so that's definitely helped. I feel like stability wise for my foot. I just feel like also like I just really have tight calves as well, so that probably contributes a little bit, maybe to it as well. Yeah, you just got to practice mobility. Yeah, just practice. And there's a lot of, I mean,

do you have prime pro because that's where we have all of our options for ankle mobility drills. You know, there's some good ones. I don't have that. Okay, we got to get you, we got to get you that for sure. Because then you're going to have some more options. Obviously, you know, Adam brought combat stretch. That one kind of like covers the bases, but to address anything else, mobility wise with the ankles, like we have like toe squats in there, we have ones where we're actually like pressing and holding in like a lacrosse ball in between

as you're coming down to, you know, really try to get some stability there around the ankles and get it to function properly. So there's, go through that and then go through and practice them as much as you can. By the way, we wrote that with what I, in my opinion, one of the best chiropractors I ever met in my life.

So that, that- Yeah, I know that you guys are moving especially with the chiropractor too. Yeah, Dr. Brink is in there with us, and I think he's one of the most brilliant chiropractors that any of us have ever met. And so you'll get a chance to kind of see him. He's the one who demos and takes- Yeah, all of us through this. Go through that, go through piano toes, go through all of us have ever met. And so you'll get a chance to kind of see him. He's the one who demos and takes all of us through.

Go through that, go through piano toes, go through all of that stuff, man. It's really about strengthening your feet and supporting around the ankle. Yeah, and as you practice this, and Adam hit the nail on the head, like do it often, practice it throughout the day, every single day, as you get better,

go lighter with your squats. What you don't wanna do is keep the same weight with new range of motion because you're asking for trouble. So when you start to challenge your range of motion, I would cut the weight in half and slow down and pause at the bottom. Pause at the part where you're like, okay, as far as I can go, hold it down there, build strength in that bottom position. That'll help you out.

But it's going to take a little while. It's going to take a little while. Yeah. Well, awesome. Be sure you can take a little while, it's gonna take a little while, yeah. Well, awesome, I'm pretty sure you guys just helped. No problem, and then there was a second part of your question, is that it? I just was curious too. I think I added this into my email as well,

but just wanted to know, like I know you guys had Steve Cook on the show a couple of weeks ago, he got to talk about how he was kind of going into chiropractic before he went on the journey that he did. So I was just curious about, you're like, kind of your guys is like chiropractic experience if you guys have any and like kind of what that like kind of encompasses as far as like whole health and functional medicine.

I think there's a huge opportunity to be a good chiropractor. I think there's a lot of shitty ones. Just like there's a lot of shitty charioteurs and coaches and why I still think there's lots of opportunity in the R space. There's a lot of opportunity in the chiropractic space. A lot of them are in the business of adjusting and having you come back forever. That's why we fell in love with Dr. Brink. He was actually, for me, my first experience with a positive experience in the chiropractic. I've worked with actually a lot of chiropractors at my entire career as a trainer, and I got the same type of experience with every other chiro until I met him who was focused more on the quality of movement

than he was with popping me and adjusting me and then sending me on my way to just come back and see him again next week. And then you'd leave you with like homework and things you'd do at home, which I think is like super valuable and you gain a lot of trust from your patients that way. And also like eliminating the whole like 50 minute windows of being able to get people in a factory. If you're in it all different in your approach with chiropractor, I think you'll stand out

like crazy. At the end of the day, Calvin, this is the difference between the chiropractors that we've had great experiences with and those that we've had bad ones with. The good ones alleviate pain, but then they look to solve the root cause of the dysfunction. So good chiropractors are also movement specialists. Bad chiropractors, they just know how to adjust. They're not movement specialists, they're not looking at improving things like connection,

mobility and strength. It's all about, oh, here this makes the pain go away. And then they'll say things like stop squatting, stop deadlifting, don't overhead press anymore, whatever. A good chiropractor will alleviate the pain, but then address why your body's moving in a way that causes that to happen in the first place. They're looking to solve the root cause.

And it's night and day difference between those two that I just mentioned So I would say for you after you're done with your chiropractor school or if you've already finished it I would look at horses on movement correctional exercise. That's where you get that's where you're gonna separate yourself from your peers things Like kin stretch kin stretch and yeah correctional exercise period and the story stuff that physical therapists do We'll help you a lot Yeah, I got a pretty evidence-based school to so we we preach like rehab and definitely find the root of the problem like kind of correcting it. So awesome.

That's great. Good deal, man. All right. We'll send you Maps, Prime Pro. You're going to love it, especially with the field that you're in. Sweet. Appreciate. Thanks, guys. You got a man. Thanks for calling him. Yeah. So Jordan shallow explained it best on how adjustments work. So essentially, because he always wanted, like, how does an adjustment, because I could have my back hurt, I could go get cracked, and all of a sudden the pain is almost completely gone, like, what did they do? So the subluxation sort of a method.

Yeah, so, I mean, just adjustments, right? So basically what it is, is you have all these, you have joints, and you have small muscles and connective tissue and things that hold those joints in place. And you're not able to really stretch them or move them. It's not like a big joint where I can stretch my hamstring. It's different. So what they do with these adjustments is they cause movement in those areas, release because the CNS for whatever reason is causing those areas to be tight because it thinks that needs to protect itself. So the CNS relaxes, oh wow, the pain is gone, but then you have to take it a step further.

Why is that happening? Why is my CNS think it needs to create that situation to produce, to provide stability? And it's because there's some kind of an imbalance or some kind of a movement issue. There's some kind of weakness or tightness, and you need to address that root cause. But the adjustments themselves are not bad.

They're great at alleviating pain, getting you to move again, but then you got to take it a step further. Now that we can move again, all right, let's fix the problem. This isn't happening again. You know, something I didn't tell him that I think there's value in too is while you're addressing the ankle mobility is allowing him to elevate the heels and still squat really deep with lighter weight. Sure.

So I think there's a lot of value just for your hips and getting comfortable with moving weight with that kind of depth. And then continuing to work on the ankle mobility, the only thing you just need to be cautious of is not allowing that to become this like crutch that it's like, oh, just'll just squat with squat shoes forever. But I did do that while I was working on my ankle mobility.

I was continuing to squat and squat with depth. I would just use my squat shoes. And then as I slowly progressed and got to a point where I could do it barefoot like that, I think there's some value in doing that too. All right. Next caller is Max from Austria. Max, what's happening? How can we help you?

Hi guys, thank you for taking my call. First, I want to say thank you for all the great content and advice you guys are giving. It helped me a lot to understand fitness topics. I highly appreciate it. So I'm 23 years old and I've been going to the gym for three years now. 23 years old and been going to the gym for three years now and calorie tracking moved me into a dangerous spot where I was around 6% body fat and this led to several health issues like low energy sleeping problems and for the past two months I've been bulking again currently at 3,000 calories but I'm sort of noticing that I'm too food focused again through tracking.

I'm currently at around 150 pounds. And I tried to stick to 0.9 to 1.2 gram per pound of protein, 0.4 to 0.6 gram per pound of fat and the red scarves and this often leads me to making sort of a number game out of it where I constantly want to optimize everything to always hit my macros and also stay in these ratios and I'm afraid to not drag my food because I have to gain weight to be healthy again and I just want the security that I'm eating enough and not dropping weight again. So my question is, if you guys could give me an advice, how to track calories without over complicating everything, also not stressing mentally about it, and get rid of my nutrition

rules that I set myself and sort of use tracking as a tool that helps me to be healthy again. Yeah, so the way to do this Max is to back up and to make, give yourself much looser, less specific guidelines like this protein. Yeah, you're getting into a place where, you know, a lot of fitness fanatics get into where we start to, I mean, we do make something healthy and healthy, right? You can

move towards orthorexic type behaviors where everything has to be perfect. And the way to move out of that is literally take your focus off of it. Okay, you literally have to take your focus off of it. Now, you're, there's a complication here. And that you need to gain weight, you've probably been ordered to gain weight. Is that correct? Yes, sort of, because I was at like a really low body fat percentage and I have to gain weight now.

Okay, so here's one way you could do this, that you can kind of give yourself looser guidelines and maybe not get caught up in some of the specifics. How many times a day are you eating right now? Around four to five times, up in some of the specifics. How many times a day are you eating right now? Around four to five times, depending if I'm at the gym or not. Okay, I would keep the meal frequency the same. And then here's your new rules. Okay, when you eat, make sure there's a protein, make sure there's a vegetable, make sure there's some kind of a starch, and that's it. Eat until you're satisfied, and that's it.

Don't count anything. Don't count protein, don't count fat, don't count carbs, don't count calories. Eat until you're satisfied. What does that mean? That means you feel good, not stuff like you can't breathe, but you feel good. Like, okay, I'm really, really, I feel really good.

And just follow that. Just keep that as your guideline. And try not to, now here's what's gonna happen. You're gonna eyeball things and kind of say to yourself, well, that looks like about 40 grams of pro-tumor. That's fine, but don't get caught up in it. I also wouldn't weigh myself on the scale or pay attention to anything like that,

except for maybe the weight that you move in the gym. If you're getting stronger, you're on the right track. That's where I put most of my focus actually, is I shift the kind of neurotic behaviors around nutrition over towards paying attention and tracking your lifting, like paying attention to sets and reps and the weight and progressing and getting stronger through your workout

and really just staying fed, staying fed so you feel satisfied, calorie wise for your fueling your workouts. That's like now you're eating not for your body composition or for how you look, you're eating to perform better in the gym. And so me gauging my success of how I'm going right now is based off of me getting stronger in the gym. And if I feel like I'm not, oh, maybe I need to feed myself more and then feeding yourself more to fuel the workout.

So switch your focus of aesthetics and body fat percentage and weight and stuff and focus it more on performance in the gym. And what foods make you feel good when you work out? Like if I eat meal one and two before I lift, like, oh wow, I noticed I got a great workout. Okay, you learned something, or oh wow, I noticed I was tired of this workout. Maybe I needed to add a little bit more carbohydrates in there. So start thinking about your food as fuel to your workout

and focus more like that. Yeah, also I'm often noticed that I have a low appetite, especially when I'm stressed out. And therefore, I sometimes forget to eat or forget to eat enough. And that's why I started tracking again to make sure I'm eating enough, because I also have a very active lifestyle, burn a lot of calories go. I'm a lot outside, do other sports. And therefore, I'm also burning a lot of calories.

So like I said, I would keep the meal frequency. So that's something that you could track. Oh, I got to make sure I eat at these times. That's something that I would definitely maintain. Here's another thing too. 6% body fat. You need to gain weight. You got low appetite. Here's where I would tell somebody to throw in the occasional, like I mean, literally like maybe three or four days a week, hyper-palatable meal. You know, something you really enjoy eating. You like a burger and french fries, you like some pizza.

That's okay to have, you know, maybe four or five days a week, especially for someone like yourself who you tend to eat want to eat less. Nothing wrong with that whatsoever. But I would maintain the meal frequency. That's how you're going to keep yourself from under-eating. Is if you track just I got to eat four times a day or whatever that meal frequency is that you're currently

hitting, just maintain that and then I think you'll be okay. What's the meal that you would tend to skip the most like is breakfast one that you're consistent with? No, I'm very consistent with breakfast. Okay. I'm currently not skipping any meals, so I really hit all my meals, even though I'm maybe not hungry, but then I have to eat it again to get calories in. Tell me about your activities that you're doing outside of the gym. What's your lifting routine?

How many days a week are you lifting? What are these activities that you're saying you're doing a lot of? For four days a week of lifting, cycling, also running. I'm getting 10,000 steps, minimum each day. I'm getting like 10,000 steps minimum each day and also like going going on hikes when it's sunny weather. You're doing too much. Yeah, are you so are you telling yourself you you love doing all these things because of the results it gives you as far as leaning out and getting shredded or do you just really love just doing all those stuff, all that stuff all the time? No, I'm a very active person and I just love doing sports, and actually now I want to bulk again. I don't want to be shredded again. I want to bulk again. Well, then you got to cut back on all the cardio activity. I would cut back. And your lifting should be, if you're going to do that much activity outside of the gym, then your gym should only be, you should only be lifting one or two days a week.

That's a, you're going to get better results by the way this way. Yeah, you'll, if you bring your lifting down to two days a week, you're gonna build muscle and strength. So, so in other words, Max, if you like the outdoor stuff, if that's what you really are passionate about, then I'd reduce the strength training. If you like the strength training, then I would reduce the outdoor stuff. But it sounds to me like, it sounds to me like you like doing the outdoor stuff. the outdoor stuff. But it sounds to me like it sounds to me like you like doing the outdoor stuff. No, I'm actually more into the strength training stuff. So then cut out the cycling, bro. Yeah. Cut out the cycling, especially if the goal right now is to build muscle and to gain weight. Yeah, it's it's work heating. It's working against you. I would cut out the running in the cycling.

You can do hiking and stuff like that, but no running, no cycling. Maybe once a week, and that's about it. We're going to send maps in a ball to you. You should be following a program like that also. Yeah, do maps in a ball like cycle run, maybe once a week max, and keep tracking, or not tracking. Keep tracking the meal frequency, be looser on your guidelines, and you're gonna start gaining weight. You'll start gaining muscle this way. Thank you so much, guys.

You got it, man. Thanks for calling in. Okay, bye guys. Bye, but he's very excited with the... Yeah, yeah. Advice to him. He's expression, I was like, I don't know.

You know, I'm so glad you asked that, Adam. Yeah, we too much. I had a fight when he's like, I love to do all this stuff and I'm like, yeah, I know. Seems like someone's obsessing also about a lot of activity and movement all the time. Never less than 10,000 steps, I cycle, I run.

Let me ask you guys a question. And I'll leave the gym four times. Let me ask you guys a question of identity. Of all the people you've ever met and worked with, what percentage of them genuinely, genuinely enjoyed being that active all the time? Less than one percent. Yeah, that's why.

There's definitely people like that, but it's not. They tell themselves that, that's what exists. That's why I why I asked I mean it takes a lot of self-awareness to admit this part because they if you've I mean we're always closing ourselves right on our own our own beliefs you know it's so you you tell yourself like I love to run I yeah but do you really like do you really go into it it's like this very therapeutic thing or is it like this love hate yeah not punishment therapy of it it's kind of very therapeutic thing, or is it like this love hate punishment relationship? Therapy of it, it's interesting, because I would say like 90% are literally running

from something. Right, literally. Yeah, I think that's why our messaging comes out that way. Sometimes where we're so passionate about that, there's because a very small percentage, and it doesn't mean that there is a percentage of people that have a very healthy relationship with it. And it's something they love to do.

And I would never take that out of the lot. Here's a telltale way of knowing. Okay. When you meet somebody that genuinely loves to go out and be that active, they try to do the least amount of workouts in the gym. Yes. Just to support them.

You don't see them lifting five days a week and doing all this other stuff. No, you know, as a good example, this, my brother-in-law. He actually hates to work out in the gym. So, if I hate to be a week. Yeah, and even that is like twisting his arm to get him to just, I'm always like, dude, just lift once.

Well, and he's an outdoor guy. That's what I mean. That goes hand in hand. That's when you know, like the guy is, he is never inside his house. Doesn't watch any television. He's just all about the outdoors. Yeah, I have tendencies with that for sure too.

Yeah, so I mean, yeah, you can tell. I mean, but quickly, he was like, I like Jim, the Jim Moore. So it's like, oh man, then you don't like the running and cycling as much as you think you do that. Yep, real. Look, if you like Mind Pump and you want great fitness information, if you notice that the fitness industry puts out a lot of crap, check this out.

Go to askmindpump.com. Ask it any fitness or health question. It's an AI model that will answer your question based on our episodes, okay? So it's coming from us. So you know it's true. Askminepump.com. You can also find all of us on social media. Justin is at Mind Pump Justin.

I'm at Mind Pump to Steffanau. Adam is at Mind Pump Adam. Thank you for listening to Mind Pump. 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 Superbumble at Mind Pump Media.com. The RGB Superbumble includes maps and a ballad, maps performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically

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