Mind Pump: Raw Fitness Truth - 2146: How to Pack on Mass, Kickstarting Progress After Running P90x, What to Do on Your Off Days to Promote Growth & Recovery & More (Listener Live Coaching)

Episode Date: August 23, 2023

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: Isometric contraction training yields INCREDIBLE strength! (3:01) Mind Pump recommends ‘The Deepest Breath’ on Netflix. (30:04) Endocannabinoids neuromodulating effects. (41:49) Speculating on how the Maui wildfires started and how the administration will help. (46:51) Congress is the most corrosive part of our government. (55:43) Busting the myth surrounding GLP-1 receptors. (59:43) Shout out to Mike Yoder, Esq. (1:01:20) Weaning off caffeine and boosting your endurance stamina with the Red Juice from Organifi. (1:01:54) #ListenerLive question #1 - How would you recommend dieting and training while recovering from an injury? (1:05:01) #ListenerLive question #2 - What should I be doing, and how should I start? I’m 18 and I want to build as much muscle as possible so that I can look and feel amazing. (1:24:37) #ListenerLive question #3 - Do you have any advice on how to transform my dependency on video workouts? (1:33:36) #ListenerLive question #4 - What is appropriate to do on the trigger days? (1:44:08) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit NED for an exclusive offer for Mind Pump listeners! Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout** Special Launch Promotion: MAPS Old Time Strength for $80 Off (Retail $177, Includes 2 eBooks: Forgotten Muscle & Strength Building Secrets, PLUS Jay Campbell’s Living a Fully Optimized Life.  30 Day money back guarantee // Ends Sunday, August 27th. **Code OLD80 at checkout** August Promotion: MAPS Anabolic Advanced 50% off! **Code AUGUST50 at checkout** Mind Pump #2145: Forgotten Muscle & Strength Building Secrets Dynamic Tension: A Bodyweight Training Method by Charles Atlas Don’t be Half a Man – Charles Atlas ad MindPump Co-Host Justin Andrews Talks High School Football Training w/ Joe D! Watch The Deepest Breath | Netflix Official Site Exercise-Induced Endocannabinoids Boost Brain Plasticity Maui wildfires spark conspiracy theories about space lasers, Oprah land grabs and suspicious trees Green laser beams spotted off Hawaii from Chinese satellite: experts NFL or NBA reaction video Visit Eight Sleep for an exclusive offer for Mind Pump Listeners! **Save $150 on the Pod Cover.** MAPS 15 Minutes Meditations: A New Translation Mind Pump #1447: How To Start Your Fitness Journey Mind Pump #2105: How To Become A Muscle Mommy Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Ben Pakulski (@bpakfitness) Instagram Joe DeFranco (@defrancosgym) Instagram Mike Yoder (@yoder_esq) Instagram

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness health and entertainment podcast. This is Mind Pump, right? Today's episode we answered live callers questions, but this was after a 62-minute introductory conversation where we talk about fitness, current events, our lives, studies, and much more. By the way, you can check the show notes for

timestamps if you want to fast forward to your favorite parts. Also, you want to be on an episode like this one. Email us your question at live at mindpumpmedia.com. This episode is brought to you by some sponsors. The first one is Ned. This is full spectrum hemp oil extract. You can use this for inflammation, euphoria, athletic performance, better sleep. It's got CBD and all the other beneficial cannabinoids in the hemp plant, including the turpings. Go check them out. Go to helloned.com. That's H-E-L-L-L-O-N-E-D.com forward slash mind pump. Use the code Mind Pump and get 15% off. This episode is also brought to you by Organify. They make organic supplements for health wellness

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forward slash, mind pump and get that hookup, including our discount. Also, we have a new program, maps, old time strength. This is a strength training muscle building program Based on the workout techniques of people in the bronze era late 1800s early 1900s Incredible feats of strength build muscle burn body fat workout differently. It's different than any of the program We've ever tried go check it out and get it on sale You can go to maps old time.com, use the code old 80 and get $80 off the total price plus

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And this teacher time. Shit. You know, it's my favorite time of the week. This week, we have three winners, one for Apple podcasts, two from Facebook. The Apple podcast winner is Lexi Von der Heide. And for Facebook, we have Cameron Gregg and Hannah Van Houghton. All three of you are winners and the name I just read to iTunes at mind.media.com, including your shirt size and your shipping address. And we'll get that shirt right out to you.

There are three types of muscle contraction. There's concentric. That's what you lift away. There's eccentric, when you lower away, then there's isometric when you hold a weight steady. Guess which one will build the most muscle, the most strength, and activate the most muscle fibers in a short period of time, in a two to three week period of time,

which one is gonna yield you the fastest result. It's not what you think. Isometric contraction, training, yields incredible strength, activates the most muscle fibers and people build muscle very quickly in a very short period of time by training this and I can almost guarantee nine out of ten of you watching this neglect that style of training. Implement isometric training into your routine. Watch what happens, it'll blow you away. I've heard you mentioned this before. Is that true?

Like is there research to support that? If I took three different beginners that were all same level, right? So never trained or whatever, a deconditioned. And we had two weeks. And I do somebody, let's say, you know, focused primarily on the concentric portion of exercise, so like Olympic type lifting, I guess, and then something that's focused on the eccentric portion. And then somebody just does isometrics. The isometrics will actually outperform.

Yeah. Now the downside with it's true. Now the downside with isometric training is the adaptation. It falls off fast. Very quick. Right, right. So within the first like few weeks. That's why I said two weeks, right? So like if you were to hold, let's say a heavy dumbbell, okay, so like an old time strength, for example,

the new program would drop, there's a strength challenge called grit. And this involves isometric type contractions. So one of the extra, one of the challenges in there is holding a dumbbell above your head, staying tight and holding it for time. So let's say you practice that, okay, today. Like you really, really work on that.

The next time you go to apply it or to test it, let's say four days later, significant improvements in a very short period of time. Very, very fast improvements. It's very quick to adapt. Very fast adaptions. Again, the downside is the adaptations fall off if that's all you do. Right.

But if you know how to program isometric training, because here's another thing, another attribute of asymmetric training that's pretty rad is that it doesn't cause a lot of damage on the body. So like, if you were to rank those three types of contractions by damage and the amount. So like, if you were to rank those three types of contractions by damage and the amount of recovery required, the most damaging is eccentric, let's lowering away, then

it goes concentric and then isometric. So isometric causes the least amount of damage. It also activates the most amount of muscle fibers. So if they were to test how many muscle fibers you're activating, pushing against an immovable object as hard as you can, calls upon more than the other. It's one of the most effective ways to raise the amount of muscle fibers you can recruit. And that's the thing. It's all about how much force you can produce. So if you're not utilizing isometrics, you're not going to be as strong as you potentially

could be. Yeah. 100%. So along these lines, do you subscribe to the theory that most people that have a week or under underdeveloped muscle is because they have a poor or weak connection at the end of range of motion, like the full contraction? You remember when Ben Pekolsky talked about that? Yeah, he did. He talked about like most people that have like a really weak or undeveloped muscle that they supposedly train, you know, the same type of frequency as others.

And it's just doesn't match up to the rest is because they have a really poor and weak connection at the end range. Do you do you subscribe to that? 100% I mean, so I after he said that, right? Do you I mean, you I bet you thought back to how you train people with poor connection. Well, not only that, but you know, my calves have always been underdeveloped. That's an area that I've even when I put a lot of energy and focus on it, I'd still think, you know, yeah, I brought them up, but still they were in comparison to everything else. And so I started this a while back where I would do these isometric holds at the top of my calf phrase. And I would just do them in the shower in the morning. I gave that as a tip actually,

just the other day, and someone asked about like tips for calves. And I said the two biggest things that I noticed in gains in my calves was one was lifting heavy five by five was something that I just I never did as a young kid. I assume that, you know, I bought into the, oh, you can, like, abs, you can pound them like crazy and you don't, you don't need it, why would you do low reps, low reps, which is the opposite, right? So I saw huge results from that.

And then the other thing was isometric holds on my calves, just literally just standing up on my, on my tiptoes and like creating a isometric contraction. Yeah, I remember when he told us that, I immediately thought of when I would train clients who, let's say, had a tough time connecting to their glutes or their packs or another muscle that had you do like a floor bridge and hole in the screen.

Oh, and have to squeeze it. Yeah. And then they would be able to activate and connect to it much easier. I noticed this with myself with certain body parts. So when he said that, I was like, oh, that's weird, that makes no sense. Bodybuilders have used isometrics for years. Unknown Speaker I know.

Dr. Justin I know. Dr. Justin Yeah. Dr. Justin Yeah. Dr. Justin Yeah. Dr. Justin Yeah. Dr. Justin Yeah. Dr. Justin Yeah. Dr. Justin Yeah. Dr. Justin Yeah. Dr. Justin Yeah.

Dr. Justin Yeah. Dr. Justin Yeah. Dr. Justin Yeah. Dr. Justin Yeah. Dr. Justin Yeah. Dr. Justin Yeah. Dr. Justin Yeah. Dr. Justin Yeah. Dr. Justin Yeah. Dr. and find that your isometric type strength is severely lacking. You'll be holding something that's light,

and all of a sudden you'll start to fatigue and can't figure out kind of what the hell is going on. But the fact that it doesn't cause a lot of damage and that it causes rapid gains in strength means that it's an easy thing to add to your programming. Because when you add something to your programming, the number one consideration is, how much is this gonna compromise my recovery?

And usually what happens is somebody adds something and it's too much, because they're probably already training kind of at that limit. With isometric training, that doesn't necessarily happen as easily. It's easier to program into your routines. It's a great way to start a workout. So like, if you're trying to let's say,

get really good with your overhead press, an overhead dumbbell or barbell hold, or carry for a few sets. Let's say you hold a heavy weight for 15 or 20 seconds and really stay tight and keep everything fired in that position. Then go do your shoulder press. And what's weird is even if those isometrics fatigue you,

like you did them, they were hard, you'll go do your shoulder presses and you'll notice that you're more connected. And in some cases, I've actually felt stronger. In some cases, I've got a lift to go up and wait because I did hard isometrics beforehand. And I'm assuming it has to do with the muscle fiber activation

and the activation of my central nervous system. It's such a unique way to train the body in the sense that there's so many of those high performance attributes you're talking about, but also too. It's like one of the best way to rehab and get yourself back up to strength and to be able to have that kind of stability and control again. And this is like physical therapists know that. And it's because there's just such low risk involved with it. And it's so effective and you adapt very quickly and you gain strength very quickly. It's crazy that it fell out of favor because it's like, it's not sexy looking.

Someone's not moving. I know, but still though, it has such great benefits to the entire spectrum of clients. You could have someone extremely deconditioned that can't do hardly anything super valuable. You could be someone super advanced that is just struggling with the body part that's lacking and can't connect the dots and figured out super valuable.

It's so, or you have someone who has a very specific injury so they can't, I mean, it's so, or you have someone who has a very specific injury, so they can't live, I mean, there's so many applications to it. It's really interesting that you don't see a lot of it intentionally programmed. It was a favorite staple form of training during the bronze era of strength training. This was like always a part of their training, okay? It was the form of strength training in ancient martial arts. So people look at martial arts and say, oh, they didn't perform strength training until much later.

Yeah, not modern strength training. They weren't lifting weights. But if you look at the way the Shaolin monks practice kung fu and train their bodies, you'll see lots of insane isometric type training where they're holding buckets at arms length or in front of their body or they're holding a tight pose and they're flexing in a particular way and sometimes they do demonstrations where they'll get things broken over their back or whatever. But what they're doing is they're

focusing on isometric contractions on strengthening and hardening the body, supporting their bodies up by two fingers and holding that position. If you watch these old Bruce Lee for a short period of time popularized isometric training. In fact, it was an isometric training apparatus that he promoted for very short period of time. It was literally a plank with two chains in a bar and you could use this to do isometric. By the way, that's a very easy way to make a homemade DIY version of that is so effective. So effective.

Bruce Lee was a huge proponent of isometric training. Said it made him punch with incredible force and power and stability. By the way, it gives people an example of what I'm talking about. If you've ever taken a little bit of time off the gym, like a couple weeks, and then you go back and do your favorite exercise, and you notice the first one or two sets, you're shaky, you remember that set? Where you're doing the lifting, like,

oh, you're like, well, this is so weird, like, what's going on? And then after you do like two or three sets, to get smooth, what happened? What happened? Why did all of a sudden become smooth? Did I just built muscle right then and there? No, what happened was your central nervous system had to organize itself and then re in a short period of time learn how to fire with effective force. For people who

don't know, don't think that's important. That's the most important thing. Your central nervous system's ability to fire and activate muscles is probably one of the single most important factors when it comes to any form of performance, strength or athletic performance, and even when it comes to muscle hypertrophy. If your central nervous system does an effective job at really firing when you wanted to in any efficient and powerful way, you're going to be able to target muscle groups and you're going to be able to target muscle groups, and you're going to be able to trigger hypertrophy in more effective ways.

Isometric training allows you to target this and focus this specifically, and other forms are trained out. If you look at people's workouts, they include zero, zero of this kind of training. I mean, the first program we put together that really incorporates a lot of this is old time. It's crazy when you look back at the way they train. They place, in fact, the first at home workout program that gained popularity nationwide. Do you guys know what it was? Charles Atlas. Charles Atlas. Doug knows, right? It was at the back of comic books. He would read it. Yeah, it was an isometric focus. It was all isometric. Charles, Charles and that and like C monkeys.

Yeah, the thing that they would sell. Yeah, or X-ray glasses, which we found out later. Yeah, we'll see what C monkeys do in the bucket. Is that what that was with? Yeah, they were like some kind of brain shrimp or something. Yeah, it's a water and a... Oh, no, I was thinking of what were the like the monkeys? That's that coin where you look at the monkeys.

A barrel of monkeys. Yeah, barrel of monkeys. That's what it was. Yeah, kids, we had shitty toys. Kids now we're happy though. We play with Steve. Yeah, we'd lay him down. You got to pick him up. Don't move you the stick. What was that pickup sticks? These are old school toys. Did you see that that viral video I shared of the

girl clowning on the the you know hipster kid that was talking about. Yes, drinking out the host. Yeah, I was so pretty. Yeah, basically, why do you guys drink out the hose? Why don't you go inside? We were in a lot of inside. Yeah, we were outside. We had to figure it out. That was it, dude.

And parents had no idea where the kids were, which is totally true. But yeah, so Charles Atlas put out a training manual and he coined, he created a term called dynamic tension. So Charles Atlas, by the way his real name was Charles Cichilliano. He was the son of Sicilian. It was too hard to say. I know you can't say it right. So Charles Atlas and he was throw that in there. I just like that. He was in town. He, uh, he, um, he coined the term dynamic tension and what it was was a workout

routine based off of isometrics and it was the first like male order popular workout program. In fact, it sold for decades. You could probably still find me out. So I knew that about Charles. I didn't know that the programming looked like that. It was that's actually really interesting. Yep. There it is right there. Charles Atlas. Was he the one? He was the first, he's like the one of the first, by the way, kind of cool, fitness, like influencer entrepreneurs. I believe he was one of the first, by the way, kind of cool fitness, like influencer entrepreneurs. I believe he was one of the first people to make a million dollars in fitness. If I'm not mistaken, that's pretty cool. Was he the one that had those like unique cartoon ads?

Yeah, yes, really kicked the stand on their face. Yeah, I so I wish we would have done that. We had it made a long time ago and we never went that direction. This would have been a great program. Yeah, we wanted the market. This would have been a great program to do that we wanted to market this would have been a great program to do that with. Yeah.

It would have been awesome to do old ads like that. Oh yeah. Yeah, I think I'll still have that. I'll probably I'll throw it in and do you still have that? I have it. I'll send it to the I just say you had it created. I know. I know.

I don't know if you could find out how many copies of Charles Atlas dynamic tension program or sold. I'd love to see the numbers on that because that was sold. I want to say it first in the 30s. Maybe I don't know. Maybe Doug looked at up for decades. That same ad, the same ad was in comic books and magazines for decades, index and decades. Yeah. Kids would, you know, guys buy them to the point where it was such a popular ad. I was watching old Tom and Jerry cartoons with my toddler. I don't know if that's a good idea to do. At least I was watching those old...

They're so violent, like outrageously violent and hilarious. I mean, I loved that my son likes all the old stuff. Have you shown them a garrist? He loves like everything old, like all 80s type of... Wildly hard type of commercial. Some of it was definitely somewhat inappropriate. Like we're watching it and like the female cat walks by and all the male cats like start howling.

Like there's smoke in the characters or smoke in cigarettes. I just pop out of their head. You know, like smoke in cigarette or like they're trying to commit suicide. There's a lot of ways like super depressed and you try to drink poison. Oh my God.

What the hell is going on? I was slammed with anvils. But there was one particular Tom and Jerry Cartoon I was laughing and I was so funny, but it's literally, this was such a popular ad in the just pop culture that they would make you know, they would like parody it, right? So in the cartoon, Tom goes to the beach

and he's with his girl trying to be cool and then there's like this other cat that's like, is a weightlifter and he's working out with weights and his girlfriend walks so it's so funny to how they depict a girl. She just goes to the buff guy. I love him. I'm not with you.

You go Tom. Homeboy just stealing a girl. Yeah, so then Tom's trying to like outlift them and but he's, you know, he can't and then, you know, Jerry does the same thing. But it's all based off of the buff guy at the beach that kicks in. In the cartoon for people aren't familiar,

not the cartoon but the ad. There's a dude, he's at the beach with his girl and join himself. A bigger, buffed, or guy comes over and calls it, like points out that he can see his ribs. Your ribs are sticking out of skinny or something like that. And he like kicks San in his face. He punks the guy, here's the worst part.

His girl leaves him for the buffed guy. He's like the ultimate, like, if you saw that ad, just don't share it with the YouTube team. girl leaves him for the book. Like the ultimate like if you saw the ad just so share with the YouTube team so they can actually put it up on the video So we could see it because I remember you had a professionally done and then the guy goes home and he orders Charles Atlas's dynamic tension gets puffed Then he goes back to the beach that guys with his girl. Yeah, punch him right and he punches him knocks him out And the girl goes back and goes back with it like why don't you get a different girl bro? The whole that's the craziest part of the ad Looking at I'm like damn bro like screw her. Yeah, yeah, you can love It's messed up so good though subconsciously it gets like every young boy for sure. Oh every every kid that felt insecure

Hit me man. I read that ad How much he made I did not oh you can't find got me can you find out how much he made? I did not. Oh, you can't find, I mean, can you look up like his like Charles Atlas net worth or what like fitness entire or what? I doubt they reported that a lot back then. Who knows? No, there's gotta be numbers.

You think? Yeah, there's gotta be, yeah, there's gotta be numbers. I mean, he said pay taxes. Yeah, yeah, yeah. See, look, yeah. But one of the richers, Riches said net worth of $5 million. Yeah, back then, $5 million. Yeah, those ads started the richers riches said net worth of five million dollars. Yeah back then five million dollars

Yeah, those ads started in and the 1930 hold on a second wait, I want to read that what does that say? I can make you a new man to in only 15 minutes a day And it was dynamic tension dude. It was a 15-minute day program to god. Why did we do that with mouth 15 shame on us? Yeah Do that with mouth 15, shame on us. Yeah. Shame on us. You're not doing that. You're kind of cool, right? Yeah.

Now, power isotronics, that was another term for isometrics. Isotronics. Yeah. So it fell out of favor, which is stupid, because for those of you watching and listening right now that are like fitness nerds, look up the studies on isometric training. They go way back.

The Soviet Union has a lot of really interesting isometric studies back in the day, because remember back then it was like, you know, who was better in the Olympics was a way of demonstrating the power of your political system or whatever. So there were lots of investments into different methodologies, herbs, supplements, you know, even chemicals. And isometric training, like the studies on them, we're remarkable. It's actually, there's so much data to back up, how effective it is, but I just don't think is as sexy because you can't really sell fancy equipment around it or yeah, like what do you look like talking about with the chain and the handle,

but also to remember that spring, that they, Chestic Spanner and they would just hold it. And good, some interesting stuff. And then the one that would shake your stomach to burn your fat. That was for, that was mostly for women. So gymnasium was tried to attract women

and they didn't use equipment necessarily, but they used these machines that would shake, they could wrap this belt around you, and they would, my grandma owned one. Did everybody, no way? My grandma owned one. And they threw it away. Do you know how mad I am?

Oh, be cool. But you literally would attach a belt to it, put it around and you push, you hit the button, and it'd go boom, boom, boom. And apparently it like helped burn body fat. And then there was these machines with rollers. So women would put their leg in it. And the rollers would like go over the leg to smooth out there. Hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey you in utilizing it when I had like training multiple people or groups. That is something that I remember listening to.

And I did so safe. I shared the episode that Justin did with Joe Defranco the other day talking about that because one of the things they talked about was the complexity of training a group of young athletes that are at all different levels of fitness and like, and how do you do that? Like how do you, how does someone not suffer? Like how does the, you know, the advanced people not suffer from teaching very remedial beginner stuff

and how do the beginner people not suffer from you teaching way advanced stuff. And isometrics is a great way to do that. Isometrics will, will tax the advanced person equally as it will the person who's a beginner. Because it's all about effort. Yeah, exactly. It's the force you could control that. Yeah, exactly. I mean, the force can control that.

Yeah. And it's in, you add in the element of being able to walk around and critique it like in a group setting, because you're doing these long holds. So it's not, I mean, you have a group of say 10 young men that are doing exercises, and they're doing, let's say, body weight squats.

It's like, you can't possibly critique everyone's form because they're all moving. And so having them in a whole position, I could walk around and like adjust posture and tell them how to intensify. So I was lucky that to figure out isometrics to an extent on accident because when I used to go help my dad and go to work with my dad, I noticed, so right around when I was saying, let me think, I was probably 16 is when I started to dead with my dad. I noticed, so right around what I'm gonna say, let me think, I was probably 16, is when I started to deadlift and squat. That was the summer that I gained like 15 pounds of muscle

because I did those two exercises. And I remember, I used to go to work with my dad in the mornings until about two or three or four PM, and then I'd go work out. And you're, I'm tired from the work, it's mixing cement, washing tools, bringing buckets back and forth. And I remember because I was,

you had to hold buckets of mud, and I'd have to carry them as I'm walking from where I mixed it to in the house we're working on or going upstairs. Oftentimes it was a suitcase carry of some type, one bucket, sometimes two. And so my hands, and I would get blisters and all that stuff, right?

But my hands got challenged isometrically. And I remember at first, my workouts kind of suffered because I was so fatigued. But within by the third or fourth week, I remember my deadlifts would get better and stronger. And I wasn't putting two and two together until I stopped helping them in the summer. And then I noticed I wasn't getting the same benefits. And I remember thinking like, I wonder if it's because of holding the bucket. I also noticed there was in one particular place

that we worked on, it was this really weird angle where my dad had to get into position to throw some mud up, and I had to hold, this is the value of bringing your kid to work, right? You know, you know, stuff. I had to hold the bucket up here while my dad was kind of hanging from a position and I had to hold it like this the whole time. Do any time you have to hold anything overhead

for any amount of time that's like more than a second, you start to find out real fast like, oh my God, this is getting ridiculous. I know what they say about like with guys with boys, like don't make them feel like they need to do whatever. There's some benefit to it too, because like I was there, he has his helpers there and my dad.

And you better damn believe I'm not going to complain or cry in front of these men, because I want to appear to be tough. So I would challenge myself. And then I noticed with my overhead press, because I was in this kind of locked out position, when I do a military press and once I get past here, it was like, boom, it's like the weight just went up and I felt real strong. And I was connecting it to the isometric style, isometric essentially training.

I was going, I think that's part of why I love the Z press with the hold of the top so much. Totally. That became like a staple movement for me and my clients because I think I saw and felt the benefits, not just from that exercise being a good challenging, good core strengthening

stability to have their size, but also the isometric portion of it where I would hold and stabilize at the top. I just saw huge benefits. With my clients, okay, here's something that I used to do that I didn't even realize necessarily why it worked. I just noticed that when I would do it, I would get a particular effect and then I would apply to clients. This is good for trainers. Sometimes people when they shoulder press, through the range of motion, they start to notice like a little shoulder pain. Obviously it has to do with their biomechanics, muscle control and connection.

The shoulders are a pretty complex joint. You have the humerus moving and you have the scapula that's got to move along with it. If they don't communicate properly, you'll feel pain on the back of your shoulder, or on the front of your shoulder, or here up towards where the the clavicle meets the the shoulder joint, the AC joint, I should say. And so I remember with clients, I would do like rehab stuff, you know, external rotation, and we would, you know, get them and, you know, kind of stretch their arms out or whatever. And then I figured something out that was like, I'd say eight out of 10 times would do it by itself.

Before we do the shoulder press, I'd have them hold dumbbells or a barbell, I'd put it in position for them at the top and I'd just have them hold it at the top. I'd have them focus on depressing the shoulder, so like packing the shoulders, keeping their head tall, and just holding that for tension. Literally one or two sets of that, eight out of 10 times, I'd get rid of shoulder pain. about like packing the shoulders, keeping their head tall and just holding that for tension. Literally one or two sets of that,

eight at a 10 times, I'd get rid of shoulder pain and a person that I was training, just from doing something silly like that. That was isometric. Yeah, one of my favorite parts about this new program is that we're experimenting with that with barbells. So you get that longer lever to deal with. So it's just like such a monstrous thing to reckon with.

And it's like, I think a lot of people have known about isometrics, mainly body weight stuff or like just holding weights in general, but to have a one arm grip where you're just holding a barbell at its full length, Either at your side or overhead is like, it's pretty enlightening to see like what happens in terms of like little bits of rotation that you gotta count for. Any kind of momentum. And yeah, so you just,

it's a completely different way to test your body. Well, you're adding a stability component. You are, and there's also, you've told this story before. And I'm sure you didn't even realize what the hell was going on when you did this. You talk about how you were learning how to squat, I think it was, or bench press. You were working out with a bunch of stronger dudes,

older guys, and they just told you to hold a heavy ass way, that you couldn't lift, just hold it. And they would say, oh, you'll get used to this, and then the other one will feel lighter. It wasn't your perception. You literally were able to activate more muscle fibers from just doing that. It seemed so stupid at the time, right? Yeah, because you can't make sense of it. And I was a trainer at that time, something that just, I don't

remember reading anything about this. This doesn't make sense. You know, this is like some old bodybuilder wisdom. You know, like, why am I doing or power lifter wisdom? Why am I doing this? But I mean, I was sold because I noticed it after that. And then I did that with it. It was literally just under that way. Benchpress, I did it with, like, I was sold because I noticed it after that. And then I did that with it. There was literally just, under that bench press, I did it with all my other big lifts, just with when I had friends that would be there in this body, it was just unwrapping it and holding it. Same thing with the bench press. I get it, oh wait, way more than I can handle

and just boom, lift it off the bar and then hold and stabilize there. And that was before you would go under your lift. Yeah. And then you'd be stronger. Yeah, yeah. Isn't that crazy? Yeah, no, you would notice a huge difference. You know And then you'd be stronger. Isn't that crazy? Yeah, I know. You would notice a huge difference. You know what's annoying is that we had all these hints on the benefits of it, but because it wasn't part

of popular fitness, all of us kind of, we did jump right past it. I didn't cover that national. So stupid. I feel like national certs should for sure cover this because of the fact that you could apply it to anybody. Doesn't make any sense. Yeah, doesn't. I mean, it's, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I mean, I dude, I do all the time. I'll put like something in my ear and then I just forget all about it. I'm doing like some shooting today with Eli. So like I just, you know, go off the list.

Two people, two kinds of people walk around with a pencil or a pen behind the ear. Which two, who comes of mine? Coach. Okay, that's the third one, all right? So five coach. There's two other ones. What was the other one?

Construction, workers, always with a pencil. Right. And then the third one, I can't believe you're not getting this out. I'm you're made disappointed me so better right now. I can't get some of the sides of coach. I feel like. Oh, okay. Always or spinning it in your hand. Yeah. And it's always a fancy pen. I mean, I always had with them. I always had a pen in my in my. I'm not sure. Yeah. No, I guess I check all those boxes.

So. Do it all for you. Why we't think so. I don't think so. You can do it on free of homies. Why we're talking about hard shit, right? And, dude, let me, I watched. Did you get the suggestion, Ben? I watched a documentary last night. Which one? I think it's called Deep Dive.

I think it was the name of it. And it was about free divers. Oh. And I was so, front of me, I was so unaware to like what they do. Like, I mean, obviously free diving, it seems pretty obvious. They dive as deep as they go into it.

It's one of the most dangerous sports there is. Bro, they like, they almost die every time. I know. Like every time. They press limits. Dude, it is insane. The, what they, the level they push these, they push themselves to.

I know. Like they... And how their body's adapt? Did they go into that? Everything. They went into the training of it and the working up deeper and deeper. Or rate slows down. So here's the other thing I didn't know.

Okay, and I don't know if this is obvious to you guys, but I didn't realize how they get to this, how they don't have to kick after a certain level. After 30 meters, you no longer have to swim down. You just dropped you. You pulls you down. Wow. Yes. Pressure.

Yes. That's terrifying. I know. That never occurred to me that, like when I first saw the very first clip, I saw them, I was telling Katrina, like, what's going on right now? And she's like, what?

I'm like, do you not notice? He's not kicking or moving and he's sinking like pretty quick. And I was like, I said, I must have something to do with the pressure. Yeah, that's it. The deepest, the, you know, it's crazy too. So the story by the way is the same. Now, free diving is where they don't use nothing.

Nothing, okay. They have to pause at stages. Okay, so they don't have to do that one at a time. They worked their way down, so they have, like for competition, they have these long ropes that are measured at the bottom. They have to come up with a tag or what do I thought. And before they go into the dive, but you're about to see, okay, so you see right now they're like kind of pulling.

And once they hit about 30 meters down, then the rest of the way, they're just like, they're free falling. Yeah. Yeah. Do you know that there's a group of people, there's a culture of people that through hundreds of years, their bodies have adapted to be phenomenal at this

because they live on the ocean. They're called mermaids. No. What? They're an agent. What? Are they? Yeah. Where they live on the ocean. They're called mermaids. No. What? They're an Egypt. What? Are they? Yeah. It's a... Were they live on boats?

Wait, they... Well, they don't live on boats, but they live right on the water. And there's a... No, there's a group of people, and they might not be who you're thinking, because I wasn't familiar with them in Egypt. Were they literally live on boats, and that's what they do. Oh, the budget. No, the budget.

No, the budgeted people of Southeast Asia. Yes. Do you know that they did studies on them, and they find that they do. And what is it? The Bajo people of Southeast Asia. Yes, do you know that they did studies on them and they find that they have their lungs, their, they have like web, webbing in there? What's that movie? Yeah, Water World. Yeah, it's not a world.

But they almost get my nose. They literally, okay, almost every time when they're training, especially when they're training to break a record, they go out, like literally fucking blackout. And on if they do not have a medical team right there, would die 100% like they're gone. Now, what's it called? Is it called the bends or something when you come up too quick and you don't depressure? So that's not with free diving, apparently. That's where they where they dive for distance where they can use equipment. You'll dive, they'll dive so deep that the pressure

where they can use equipment, you'll dive, they'll dive so deep that the pressure will, will liquefy gases that we naturally have in our blood. So the pressure will turn, I think it's nitrogen that will liquefy and dissolve in the blood. But then if they come up too fast, the nitrogen will release into a gas again,

but in the wrong places and it's called the bends, and it could fucking kill you. Well, so that's why, so what I also didn't register for me is, like, I'm like, man, why would they not have like, scuba gear diving people, right? The scuba people cannot come up as fast as a free diver. You can come up. So you can't have like a scuba person help a free diver to get up,

so you have to have other free divers. And that must be why. And that's why why because of the, so they're constantly breathing oxygen. And it's only to do with the pressure. And like, so I, because I didn't make sense to me either. I'm like, why wouldn't you have scuba people

that are gonna help these people? But no, they're all free divers that are supporting each other. The bends is an illness that arises from the rapid release of nitrogen gas. Okay, so good. From the bloodstream and it's caused by bubbles forming in the blood and other tissues when a diver ascends to the surface. Yeah.

Well, you have this, this girl in this documentary is hitting 104 meters over 300 feet under underwater. You have her dove in a pool that's like 15 feet. Gary. Hey, your ears get all weird and it's like, it feels weird to go to the different, going down to like another planet. Yeah, that's like 14, 15 feet dots. Gary. Hey, your ears get all weird and it feels weird to go to the difference of going down to like in another planet. Yeah, that's like 14, 15 feet. I forget what like your Olympic deep pulls are. You ever get in the bottom of those pulls look around and you

get that fear of what's that? It's like not claustrophobic. It's the opposite where you're in like a two big of a space. Oh, you ever do that in ocean where you go under and you look out and you're like, oh crap. This is way too big. I can't see. I mean, something I just had no idea about as a sport and the level that they push themselves

up to. So they have like on their on their and they have like these safety teams that are all like really good free divers too. And they have everything like they're checking like, okay, they how many minutes they've been underwater. Okay, she's been under for two and a half minutes. She should be this far coming back. Now the other free diver goes to make sure

that if she's having any problems, and like, I'm talking more than half the time, they're coming up and the, they start to pass out. They can't touch them, right? Or else they're disqualified, right? So the safety guys are like floating, watching like their body language,

and then also you just see them go limp. And then they grab them by the throat so they don't allow any water to come in. They grab them by the throat and they help swim them up, bring their heads out. And they're just, they're fucking dead, bro. They're like, they're, and they do, and then they blow in their mouth a little bit, get, they come to get some oxygen on them and then they, they come back to life. And then they go back and do it again. Yeah, it's not good for your brain.

They can't be. Well, so there's a point, a two minute cutoff. So if that's why they can safely do this is, if they get to that point and it's, I think it's two minutes, that then there's serious brain damage that can happen. But if they can get oxygen to the brain within that time, supposedly. They're still cumulative. Oh yeah, no, there's damage.

But it's not to the brain, it's mostly to the lungs. So as long as again, you do what I just said is that you get them oxygen within a certain amount of time then the risk in the brain damage is not very high. But in the lungs, it's accumulative. Yeah, but no, even with the brain, but over time. So I know in old school judo, before it became a really popular sport, judoca's that would, you know, because they had that fighting spirit. So they wouldn't tap out when they get choked. So they just choked to sleep often,

started to develop something similar to punch drunk. So like where boxes start to slur and stuff like that. And I can't imagine it's good for you. No, I mean, have you guys ever been choked out or passed out? Like no, no, never that phase where you, oh yeah, kids would do you guys into that? You did. I did. Yeah, I got choked out one time for fun.

It was not fun. You have to watch. I don't want to. It's weird. This, this, this documentary fun. You have to watch it. It's too interesting. It's weird. This documentary has a really crazy story to it. So I don't want to ruin the story because of the way it ended. I was like, oh, fuck, I didn't see that coming. So worth watching it.

Yeah. Because it's all about this girl that's basically breaking a record that has stood for decades by this other female dive watch. It reminds me of when I watched the documentary, it was about cave divers. And so just the freakiness of the last or so, it's the opposite. It's more less expansive, more like super tight confined areas that they have to navigate through. And then there was this like famous story of all of these, like the world famous cave divers, like the best ones possible.

I don't know what part of the world it was where they had that crisis where people got stuck in the caves and then they had to like, you know, like basically Thailand, I believe. Yeah, I think it was Thailand. Was it the miners? Yeah. Oh, so there's a group of students.

So there's a famous place that it sounds like you're alluding to it in Egypt, which is where they have this underwater arc And you have you have to go down 80 meters Horizontal 30 meters and then like back up my underwater. Yeah free diving That sucks and you and you go under this like in this case and you can't and that's how this whole this whole thing is building up Because there's only been one woman in history to ever be able to do this. case, and you can't, and that's how this whole thing is building up because there's only been one woman in history to ever be able to do this.

And how many people have died trying? I wonder what that means. There's tombstones all over the coast of the moralizing all the people that have attempted it. The only sport that I have to, that might be comparative in terms of how many people die, is that stupid sport where people jump out of the, scroll suit.

Yeah, yeah. They die all the time. And I watched a documentary on it at the end of the documentary. They're like, oh, you know, condolences to the only people. And there were the ones like 70% of them in the film died. Die. What's a trip to a lot of these? And again, I did just for some reason, I thought with the amount of body fat we have on ourselves and with the amount of air you're holding in, I just assume you would always like kind of float to the top. But once you hit that below 30 meters, like you were just like, you're just dropping to the bottom. So if you end up ingesting air or water,

you're gone, and you don't come up. Like you don't float to the top later, you're all the way going down to the bottom. I'm gonna feed the coral, what's up? You're like jacking, titanic. I, you know what's interesting about swimming and stuff like that? It's the one category of sports where if you're really good at it, you're not gonna have a lot of carry over to other sports.

In fact, you're probably worse at other sports. You guys ever read about that? So the things that make you really good at swimming, like really good at swimming, not like you swim and get better at swimming. Like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like at swimming, like really good at swimming, not like you swim and get better at. Like, my whole felt, good. Yeah. Like if you, if you, if you've probably, has no translation, there's no translation.

If you have the polymorphism and like, like the short skinny legs with the big, wide back and long arms, I get, there's not a lot of sports. Yeah, like if you get like a world champion, like cyclist, he'll perform pretty well at like running, jumping, sprinting, awesome. You get a really, really high level swimmer. like running, jumping, sprinting, all that stuff.

You get a really, really high level swimmer. Swimmer. Now, this doesn't mean that swimming makes you bad at stuff. Everybody could get better fitness. No, it's the type of body type that, yeah. Excellent swimmers, I get to say. I put them on land and they're like, it's like thinking of falling.

Well, and the easier way to say that is basically breaking down what I just said, which is the body type that like Michael Phelps has, like that isn't advantageous for any land sport. No, I've never seen it. No, there's no benefit to having short, short, little narrow legs and hips with a big huge back and long arms. Like, there's not another sport.

Have you ever seen that there's a picture? It's a famous, you're like a goalie, maybe. No, because then you have the legs, bro. Yeah, there's should. Yeah, so I'm sure the legs. Yeah. I guess not. There's a famous picture that went viral a while ago where I had a picture of Michael Phelps standing next

to a world marathon racing. And they're the opposite. When I was super long legs. Michael Phelps, like six something. The other guy was like five nine. Yeah. They had the same length legs. Yeah.

Yeah, I've seen that. You mentioned by pants, if you're Michael Phelps, he's like six four, he's like, I'll take a 28. It's length. Come again. Yeah. Just falling off because you have no butt. Because apparently that gets in the way of your swimming ability. Yeah, that's interesting.

So I wanted to talk about a recent conspiracy theory. That's weird. Okay. Before we get conspiracy theory, that's weird. Okay. Before we get conspiracy theory, we have ads today. What's our ads today? Our ads today. Oh, we'll get smashed in with the conspiracy. Well, all right, fine.

Look, you know what? I'm gonna talk about, because I had this up to talk about. So we'll go there that first then. I just read some studies that show that, you know how people talk about the runners high, or the euphoric feeling they get from training. They, for a long time, it gave a tribute to that too, endorphins and stuff like that, but it's not.

It's actually your body is getting high off of its own cannabinoids, endocannabinoids, ones that we make. There's one in particular called an endomide, which by the way, we didn't discover cannabinoids that the body makes until we studied marijuana because we wanted to figure out how the hell is. Is endorphins, okay, so you're saying

that's not the real benefit. Is it adrenaline that promotes endorphins? Like what's that mechanism? Google endorphins so we could list, but yeah. So, you know what, just you saying that makes so much sense on why, and this happened like maybe a decade ago or so when it's Crazy is the movement around like ultra marathon runners and and marathon runners like Marijuana make sense now right correct

I remember that became like a movement There was like a lot of controversy around it because it was still early on when like cannabis was being accepted like widely accepted So endorphins I believe are okay, so let's see, a number of physiological functions, they are peptides, okay, so they're opiates. So endorphins are chemicals that are released that act on the opiate receptors. That's not what's happening with the runners high.

The runners high is due to the body releasing its own endocannabinoid called an endomide. So again, we were trying to figure out how marijuana works and we saw that there are these compounds called cannabinoids. We're like, okay, it must be these things, but where they attach to, that led to this discovery of cannabinoid receptors. There's two of them, CB1 and CB2 receptors. One is in more in your body,

and other one much more in the central nervous system in the brain. And then they saw those and they said, oh, we have these receptors, we must make chemicals that attach to these. Otherwise, we wouldn't have these receptors. And then they discovered an endomide, which is an endocannabinoid.

So in these studies, they show that long duration type exercise or intense exercise, your body will release an endomide as an anti-inflammatory performance enhancing effect. So then theoretically, literally release to make you perform better. So theoretically, then taking something like the Ned stuff for you did something like long distance running should potentially increase stamina. So the only time I've ever noticed, personally, performance benefits from cannabinoids was when I was doing something like that long distance.

Like long hikes when I would train for... It's funny because I have to, but I always, I attributed to what it did mentally for me. It would take me somewhere else. Oh yeah. Yeah, like you... There's no boarding. Yeah, yeah, yeah. So I have a flow state or something.

Yeah, I didn't think that there was so Forex. I didn't think there was something actually chemically happening in my body that gave me or made me perform better as far as endurance I just assumed it was like oh, I'm distracted and I'm in my thoughts It's pain. It's pain relieving euphoric producing anti-inflammatory and Probably through that subjective process right of feeling all those things improve performance Which again now some studies are showing for certain types of athletic endeavor through that subjective process, right, of feeling all those things, improve performance, which again, now some studies are showing for certain types of athletic endeavor, the performance is better.

Just goes to show, like this is such new discovery with cannabinoids, like, and the receptors, like what, you know, our bodies, obviously, we've had it that entire time, we're just having studied in that direction. I don't know when that study came out, but I do remember when it became really popular for the marathon runners. It'd be interesting to see if they found it first and then it led to the research around it versus the other way around. I mean, I remember them doing that a long time ago.

So I don't know what the study that you're telling me. Oh, and anecdotally they were like, oh, yeah, that's my run. So what I, yeah, that's what I'm saying is I, I, I wonder if there was a huge population of, you know, runners that were doing that and claiming this helps that then led to the study, not the other way around, not that we studied it. Now all these runners are so if you believe, if through athletic performance, you guys, I know you guys will totally agree with this. If you think your state of mind contributes to better or worse performance, well, that's how they work. Because these cannabinoids,

they have neuromodulating effects. That's not a belief thing. That's a fact. That's a fact. Yeah, that's a fact. I mean, that documentary, by the way, too, is what helps this girl break the record without spoiling it is that, you know, she's calm. She, yeah, like the guy who trains her, who ends up falling in love with her, it sees that her process of getting ready, she gets angry when she can't, she couldn't hold her breath and do so with that. And the mental thing was what was fucking,

she had no idea, it was in her mechanics, it wasn't like that, it was that her state of mind going into the dive was fucking her, was keeping her from breaking those records and then they unlocked that when they figured out how to calmer down and be more focused. Isn't that crazy? Yeah, it's very interesting to me. All right, so let's talk about the conspiracy theory. Weird news. First off, well, this has to do with the crazy fires. Oh, the one I said to you. Now we man. Yeah, no, our condolences for families for me. Yes, a lot of terrible travel.

Travel around. I'm so awful to see that. Lots of conspiracy theories surrounding it. Lots of like, oh, look at all these wealthy celebrities, whose properties weren't touched, and all that stuff you read in social media. One of them is really weird, though. There was one where I saw videos,

and this was before the fires, okay, where there was like a grid of lasers coming down from what looked like to be satellites. This was legit. In Hawaii, there were lots of people filming this, maybe Doug can confirm this. These lasers didn't start fires or anything, but it was very strange that people saw this, they filmed them, see look, they came off of a, they came from a Chinese satellite. Hold on, who's published that? Is this who is that that publication?

New York Post, New York Post. New York Post. There's trust with me. Yeah. Well, hey, look, look at the grid. Experts say, fresh water. Hold on a second. Hold on a second. Experts say green laser beans spotted off Hawaii. Came from Chinese satellite. Dude, read, read down a little bit. What does it say there about the experts or what was, so this was filmed by lots of different people. How many months ago was it? It looks like they're shooting from the balloon over the United States.

And then, you know, like, it's, again. What does that, is it's been on that was January 28th? Yes, so scientists that the National Astronomical Observatory of Japan tweeted, so they tweeted, scientists, this is actually official, that the Space Agency's Subaru Asahi Star camera on Manokaya captured green laser lights in the cloudy sky over Manokaya, Hawaii on January 28th. The lights are thought to be from a remote sensing altimeter satellite, it's a Chinese satellite called ISAT.

Wow. And so what is the satellite supposed to do? Well, I mean, there's thoughts that they have, there's like energy weapons that are being created with satellites. Or they're not a NASA craft. Okay. So this is all speculation. Yeah. No, no, it says the correction that the most likely candidate was the Chinese Daki won satellite. That they ran a simulation of satellite trajectories and they were pointing it at Hawaii. And then of course, not that long after we had those crazy fires, so people are trying

to connect the two. Well, there's a lot of weird factors to this whole thing. So what I wanted to know what the official report was like and how the fire started. So what they said was there was a hurricane offshore, right, which then had like power like winds that were blowing and coming off of there and directing through apparently this specific area, which then knock down power lines and whatever. So actually one of Courtney's friends flew in 10 minutes before all this happened. And they landed. 10 minutes before the fires.

10 minutes before the fire. Actually maybe 20 because they got their luggage, all that stuff. And then they went into the parking garage. And then within a few minutes when they're in the parking garage, there was a fire, like just a fire storm that just swept through. And it was windy and everything for sure,

but just the speed of it was just unreal. it was unreal. And two, it, so I tried to, I'm like, is there any, like, hurricanes that don't have any rain? Like, so was it, I'm not too sure that this whole thing had a lot of rain that followed it either. So this is just like a, a directed wind gust that came to it. I saw some of the saddest videos. There was like families filming. They were in the ocean with their kids and grandmothers. And my God. Yeah.

In the ocean swimming, watching the fire, because they couldn't get back onto shore. So they're literally staying in the ocean to stay safe. Did you see that one church that survived? No. Oh, you didn't see that? Oh, that was pretty wild. Like, there's like a, everything else around it.

Like literally, the perimeter of the property is burnt to crisp everywhere else and the churches like completely weird. I know. You saw that in the paradise fires too. It was interesting. You'd see like randomly a few houses that were just like completely untouched and it's just so bizarre how it all moves. I have a family member that grew up in paradise.

Yeah, my grandma's house was there. She moved like close to us at a home, right before I happened. People don't realize that city is gone. Gone. Yeah, you can't bring it back. Yeah, it's gone. There's no longer there. It's like a fashion group.

It's like a fashion group there. Went to high school there, a little deal. Yeah, I grew up going up there all the time. Crazy. Yeah, I was really sad. So what is the thought that's going to happen to Malik? Because this is like one of the most traveled areas of Malik too. You know what it's all about this?

It's all, okay, of course this can be come politicized on all angles, but it really looks bad for the administration who's in power now. Yeah. Because when you're in power, you have, look, if you're a boss, some shit happens to your company, whether you are directly involved or not, ultimately you're the leader, you have to take responsibility or...

That's the first rule. That's the first rule. That's the first rule leadership. Everything is my fault. Everything is your fault. So this happens, and this is gonna be hard for the administration to counter. The hundreds of billions of dollars

that they're dumping into other countries like Ukraine. Yeah. And they, I don't know how much, hopefully they gave the residents close. And then they gave them $700 each. Okay, so I heard something about that. I've seen all the stuff on that, and of course that's the opposite side

that wants to hammer the administration. Now, is that just because it's just now and like what will happen in the leading, like, I don't know. Yeah, because what happened? I think I'm on the political pressure. That's my opinion. Yeah, because what happened? The political pressure, that's my opinion. Yeah, right. So I mean, initially that's all they've given over there,

but I mean very easily they could pass something else that ends up sending a bunch of money over there the next couple weeks. Hopefully, well, and I know too that land was owned by the people that grew up in the island and it was like, they don't want to give it up. They don't want to give it up to the developers. That's what that's a story, right?

And there was even the mayor was starting to talk about like honoring people that died by making it like public land and like all this. And so it's take wrap? Yes, yes. And that is like a massive problem. Like this is their land. And now it's sudden like it's the government's kind of

stepping in and absorbing it. And so again, this is somebody I want to give a shout out to at the end, but there's a lawyer right now kind of going through to file lawsuits so that they can try to firmly block that from happening and keep the ownership there on the island to the people that owned it. So that's the major conspiracy, right? Is that the state wants to get a hold of all the land so that they can build more hotels and turn it into just like a profit and machine and get rid of all the people

that had house houses there. Yeah, that is part of the conspiracy with you. Yeah, now all of it is ugly, dude. It's unfortunate, especially with Christ. By the way, that's a true conspiracy. So some people are gonna try and add this up and make it sound like, oh, the government caused the fire. Therefore, I would not go that far at all.

But it is true that in emergencies, they take advantage every time. I mean, to me, that's what's more likely here. I don't think I buy into lasers and fucking... Well, the lasers do. Because those photos are taken. Yeah, but what was happening? It was back in January.

And so I don't buy into, and obviously there was like real fucking lasers that could do that to us, and they were seeing him in January, I'm sure we would have made a bigger deal about it. mean I don't buy into and obviously there was like real fucking lasers I could do that to us and they were seeing him in January I'm sure we would have made a bigger deal about it. So I don't I don't buy into that But I 100% think that I mean that's just that's like Politics 101 is when there's a crisis you take you you make the most out of it totally So for for how do I spend this to help me politically? Yeah, how do I spend this to get money for yeah my

That I don't and I think that's where the, why the conspiracy theories get legs is because it seems like, oh man, no wonder this happened because they got all this benefit from it. It's like, well, I think something tragically that happens. And then they find a way to benefit. You know, these politicians have this. I'll discussing it as they have teams. And when something happens nationally that gains a lot of steam and attention

The teams get together and the job of these teams is to figure out how to put this out to benefit their politician So like oh my god big fires. Okay, you know we could do you've been super Pro-environment this has to do with climate change. I want you to go out and talk about, blah, blah, blah, blah. Or you've been so anti-government seizure of land and you think private citizens should have more power and you believe in small government. You need to highlight how the state might be able to take this over and you're going to defend the little guy and then, you know, and then just go down the list and it becomes just crazy insane.

Have you guys ever seen the clip of the guy that's doing the speech where he's, he's equishing, like the, I don't know where he's at, where the audience is, but he's quizzing the audience on, is this the NFL or the NBA? And he starts listening. Oh, I love that. I knew where he was gonna say.

So I didn't say I didn't know where it was. And I really was trying to guess it. Because that NFL, and I did not know that. He talks about like, this many people got assaulted, this many rates happen, this person. Oh yeah, he's the most domestic abuse happened, this much of drug offenses. Drug offenses, yeah, bankruptcy, fraud, fraud,

under investigation currently, like, I mean, it was just like, maybe NFL, you know, I don't know, like, it kind of go back and forth and then at the end, he drops, drops into this Congress. It's like, oh, fuck, it was bad though. I mean, it's like crazy. You know what's crazy about that whole thing? Speaking of sports in Congress.

Okay, it's a legal for a coach or players to bet on games that they're playing or they're in, right? Or refs. It's a conflict of interest. That's pretty damn clear, right? Didn't Pete Rose, did he get, I mean, he's like a whole gambling on, yeah, he's not in the whole fame for that reason.

They took him out. Because he was caught gambling on games that was a conflict of interest. Obviously, it's disgusting. What do you do? And you're playing the game, you're betting against yourself like, this is obviously bullshit.

Congress, men and women, do this all the time. They bet, AKA, invest in companies that they're regulating on or passing laws on. How the hell was that not, you know, a law that was like preventing anybody in Congress from being able to invest in companies that also they're creating these regulations. Well, I mean, it's very obvious because all the people making the laws benefit from the... It's insanely obvious. It's insanely obvious. Like, come on.

All right, everybody, we're going to do a measure here to prevent us from investing in companies to regulate on. Raise your hand if you're in favor. We need to stop corruption, but wait a minute, let me just go ahead and, you know, invest all this. I mean, imagine. I mean, I would think that that has to be one of the biggest motivators of becoming a politician at one point is that you know that you don't make money or public service.

Yeah, you're not making it's not a big, big, paid job. You know, that there was all the corporate influence. There was a page in social media that was following Nancy Pelosi's investments. I know. And they would put it out. She put out people can invest. She'd be the best. She'd be the best. She'd be the best.

She'd be the best. Every fucking best investor husband was like, he could not lose. They took him off. They wouldn't let this person post anymore. Yeah. How funny is that? Yeah.

But I mean, think about what a griff that is. You're here, you are in Congress, and you're like, okay, oh wow, we're about to pass a bill that's going to put a trillion dollars towards solar panels. And you know it's going to pass. It's's gonna put a trillion dollars towards solar panels. And you know it's gonna pass because you got the most corrosive part of our government. I don't blame the Pelosi's and people like that. They're just playing with the rules that they've been given. Like you would too if you were in that position.

That's why I think it gets everybody because even if you have some moral fabric, which I don't think very many politicians do, but even if you, that's where I think it gets everybody because even if you probably, if you have some sort of moral fabric, which I don't think very many politicians do, but even if you did, and that's the way they made the rules, like you would be a moron to know, like you listen right down the hall, like, oh, that's getting ready to get past it. Oh, that's going to affect this company, that company. Oh, okay, when you're done, actually,

all you got to do is show up for the speaking engagements and then we'll give you millions of dollars to speak. Yeah. Because your speech is obviously that valuable. You know, it has nothing to do with just like, you know, laundering money to you. Like, that's nothing to do with that. You know what a smart politician could do,

although they probably get killed. How smart would this be if you got into Congress? And then all you did on your social media was point out other people's investments and the regulations that passed. Oh, I find that funny how you voted yes on this and you just bought this many shares in there and I would just do that all day long. Yeah. And my social media and probably died. You would never, yeah, you would never make it because that's yeah, no way. That's their hustle. That's right. Right. You're going to mess it in the

zone, so in the face. Yeah. That's crazy. Anyway, I wanted to cover something that's kind of making the news on a peptide class, called GLP1, Agonist, famously known as some agglutide or ozempic. Okay. There's all these articles going out, talking about they can cause stomach paralysis. Yes, yes, this is the new fear. I see this all over the place.

Yeah, it's not it's not this is seems to be a like media kind of frenzy myth thing because they're really or false false city because it's super popular right now So gop1 agonist do delay gastric empty emptying so they do slow down How quick food moods out of the stomach? This is one of the ways it produces the feeling of fullness. Some people will continue to over-endulge and they get the feeling of stomach paralysis. Oh my God, because they're stuffing their face on top of what's happening. But no, this is still unfounded that you can actually get this thing called stomach paralysis where you're stomach problems.

So it's less to do with the actual GLP one, it has more to do with the behavior of the person that's... It's the combination of the two and it's the perception, but it's not really... Interesting. What's happening? Yeah, I've talked to a couple experts on the peptides and they're like, yeah, no, this is a big nothing burger that they're putting out there because it's a really popular, you know, drug that's out there right now that lots of people are talking about.

Because it actually, I mean, it works. People don't wait when they're doing. So, yeah. Gastro, precess. That's delayed gastric emptying, but they're getting this through the peptide and it's actually delaying the release of food not stopping it. Okay. We'll glad you cleared that up.

Yeah. So I guess the shout out then I'll refer back to this lawyer. If you guys want to check him out, he's actually done really good work in terms of lawsuits for, you know, gaining. So when the whole vaccine thing came out where people were losing their jobs, if they didn't do it and all this, so he's kind of part of the, you know, the force that's kind of pushing back and trying to regain people's jobs and salaries, but also for this whole Maui thing, he's doing a whole like a class action lawsuit. Do you think he uses Organifi protein powder?

No. Yeah. You know why? I sure hope he does because we might have forgot that. But if he did, my my partners in the ads today You guys just forget all about him today Forget about who pays for your show I had a story that I wanted to tell about the red juice

It's you know how we use it as a way to come off caffeine come off caffeine the most popular way and by the way Probably one of the most popular ways. I've heard people Respond to like you utilizing that that's how effective it's been for them. So I have another family friend that this successfully worked for where they were complaining about how hard it is to come off coffee and the only thing that sucks when I come off coffee, there's like a week

where I feel like shit, but I gotta take care of the kids, I got to work. It's almost like I need to go on vacation to go off of coffee. And so I had them stop by here because we always have stock and I gave them the red juice and I said try this and don't drink your coffee and see how you feel. And they're like, oh my god, this is, it's, I definitely can tell I don't have the caffeine, but I don't feel worthless. I still feel energy, I still feel good. I don't have the same side effects or whatever. In fact, they might not go back to coffee as a result, because they don't get the same ups and downs and crashes.

Those high volume workouts, like this is one of those products too. I'll definitely take before one of those long kind of endurance-based workouts. It's just like one of those like his caffeine only goes so far. It's cognitively like sharp and everything like that but in terms of actual a lot of movement and me like trying to keep up and and keep stamina helps with that. That's because of the mushrooms right that's what that's what the yola is. That's what's giving you

the stamina feeling. I earlier talked about Soviet studies. Look up the Soviet studies on Rodeola. This was a big herb that they used on their, not just their athletes, but on their military. Oh, it should. They would give their soldiers Rodeola because they saw that it would make them perform under high amounts of stress more effectively.

Yeah. Did you give them the... No, so the guy that I was trying to shout out earlier too early was a Joder underscore ESQ. So check them out. There's a company called Eight Sleep that makes a device, it's an intelligent sleep system that is installed onto your bed to improve your sleep.

So a couple of things it does, it can warm or cool your bed. It monitors the temperature, maximizes your sleep. So a couple of things it does, it can warm or cool your bed. It monitors the temperature, maximizes your sleep by monitoring things like REM sleep, the different stages. It literally uses artificial intelligence to power features like automatic temperature adjustments, and it personalizes the temperatures of each side of the bed based on your sleep schedule. This is the smartest sleep system on the market. Go check them out. Go to eight sleep. So spell it out eight EIGHT sleep.com forward slash mind pump. And on that link, you'll save $150 on the pod cover. All right. Here comes the rest of the show. Our first caller is Matt's from Norway. Matt, what's happening? How can we help you?

Hi guys, yeah, I'm doing okay minus because I just recently picked up a tour of my hamstring, so kind of paying in my glutes. You know, the remaining delights with the dumbbells, I haven't done them in quite a bit of a time, so I already did it the first day, I think. Yeah, you want to know my question? Yeah, we have a lot to do. That's Eric. Shoot it. Yeah, yeah, I can first say, my name is Matt, I live in Norway, I'm a 23 year old student and I'm a health and fitness fanatic. And I also have a past of disorder eating and exercise in habits that was destructive

for me and my health. I am 6 feet tall and around 114 pounds, so not the biggest guy as you probably can guess and I'm a true and avisnister of this podcast listened to every single podcast from episode one to 2,000, 1,44, that's the last one that came out today. Cool. And yeah. So the question, I've got the message and importance of prioritizing resistance trading and using walking as my other movement in order to rebuild myself and increase my metabolism. When I started out, my reverse side, I was at 2,000 calories per day and now I'm at 28 to 2900 calories depending on the day. Not today as I'm injured and I'm barely able to move so I chose to not continue to increase macros when I'm not able to move at all barely because I'm in so much pain.

With plans to increase to a 3,3300 and 100 adding on every single week until I get a plateau, I'm not gained any weight yet because I'm a very active individual, walk a lot, and my metabolism has adapted from being really suppressed and in a deficit for a long, long time. And I'm just my needs and overall activity levels have increased and energy levels. I work out seven days a week for 40 to 45 minutes of time, following a full-body split, roughly a three to four sets per body part per day. I do get stronger and leaner at the same weight as long as I eat enough, hit my protein

targets and stay consistent. I do not work out to punish myself anymore because it's the best way to stop my day, increase my energy and improve my mood overall productivity. The problem is that in my case that I get really anxious when I don't take my macros, steps or workouts to a T. I do love the discipline of working hard, but when something else occupies my time or I get injured, like now, I get really bad anxiety, can't sleep, get digestive issues, etc. I went to therapy for years without this getting any better, so I've decided that the best I can do is to control these factors. So I actually don't have physical ailments like being too underweight, too malnourished or hurt myself with punishing myself through exercise and

rigid dieting. So my question for the hosts are, is it okay to work out four or five minutes per day of resistance training or is there another seven-day-a-week way to work out 4-5 minutes per day of resistance training? Or is there another 7-day-a-week to work out that would be better for me? And it's my plan with reverse dieting smart, with 100 calorie bumps per week. And then when I hit a plateau and a level that I'm comfortable with, perhaps decrease activity a slight bit and taper macros for a comfortable level, so it's not force-feeding,

but it's not being starving myself either. Yeah, Matt, really good question or questions. First off, I wanna say a good job for coming on the show and talking about your anxiety and what you've been working on, especially at your age, it's a tough thing to do. So I know a lot of people are going to benefit from this. Let me get this straight. So your goals are to develop a better relationship with the exercise. And I'm assuming your goal is also to gain weight based off the fact that you've been strength training and reverse dieting. Is that correct? It's correct. I feel like my relationship with exercises is quite good because the reason

that I do it is not to punish myself, but I get up to admit it. I hate missing workouts because I just don't feel right when I miss them. So I feel like my relationship with exercises, okay, but the struggle is the reversing and went to, yeah, went to end and how much weight I need again because I'm quite underweight at the moment. You have a mild life. Matt, you have a better relationship with exercise now, but you have some general anxiety that you're dealing with that. you seem to improve when you're able to work out But when you're not able to work out it feels it doesn't feel so good

The workout itself how does it make you feel better? Is it because you're able to forget the things that you tend to Spin in your head while you're doing it or is it the general mood lift that comes from it or is it the accomplishing the goal and the progress and moving towards something? Can you point your finger at what it is about the workout that helps with the anxiety? It's moving towards my goal. It's a general mood and energy booster. If I feel down, if I go for a walk or hit a gym session, I always, I'm in a better mood after the session versus prior to the session. So it's a control thing. Yeah. That's okay. So now, and then let's go with the diet before I give you advice. I want a little bit more detail. Why 100 calories per week?

Why are you reversing at that pace? Are you trying to avoid? It's probably hurt to say it. Fat gain, or because you heard us talk to other people trying to do reverse diet, we recommend around that. Both, and the fact that the small increments are easier to handle mentally versus going like I'm going to ball and they go on I just increased 500 calories here and it gets big bumps

in the scale so first thing consistent I feel like 1,900 to 200 is quite the milder pace. Do you feel like if I told you to go up 400 or 500, that it would be challenging for you? It depends on if you told me to do that now, when whilst being injured, yes. If you told me to bump calories more while being able to move. I feel like I get to use the fuel for something. I've just sit on my ass and feel sorry for myself because I'm in pain. Matt, you're gonna use the fuel if you sit on your ass and eat those calories too right now.

So you're injured right now. So it's not like you're gonna sit down for the next year by a needs recovery. Yeah, it needs to recover. And that requires more calories. The rest is probably going to do you good. I wouldn't cut your calories right now while you're not moving. I would keep them exactly the same.

I think your calorie bumps are fine. If you could tolerate bigger bumps, I would do that. I think your body would do well with additional calories, additional nutrients. Now, as far as a workout is concerned, you could do, we have Maps 15, and you could do the advanced version that will give you about 20 minutes a day, or you could do a two-day week Maps and a Bullock workout, and then every day finds something else to do that gives you that same feeling. And that could be mobility work, that could be yoga, that could be, anything within that health category

that gives you some purpose and some drive moving forward on a daily basis, I think is a good idea for you. And it really could, you could do maps 15, or you could do, like I said, maps at a ballic, two days a week, and then the other days, just focus on things like mobility, stretching and that kind of stuff. And either way, either option would be great. The bumping calories I think could go up much more with no issues whatsoever, but you got to play within what you're going to be able to tolerate mentally or

psychologically. So if you feel like 500 calories is going to start to mess with your head a little bit, that's fine. We don't need to bump that much. If you're okay with it, though, I would like to see your calories go up to the upper limits of what you can tolerate without starting to feel kind of negative psychological effects. Your body weight, your height, and what you're saying, I think you would benefit from the extra calories, even now while you're resting with a torn hamstring. I don't have too much to contribute as far as your diet and your training. I don't have a big problem with your strategy

or what you're doing at all. I actually don't think that that's what this is all about. Most all of my clients that I've ever had that had any sort of eating disorders had a control issue. And that's- Yeah, I do have a control issue. And that's- Yeah, I do have a control issue. And so-

Definitely. I need to, the one thing I can control in my life regardless of the circumstances is those two factors. Right. So- Right, and so we've shifted this like obsessiveness of like, you know, potentially doing harm to your body to the obsessiveness about making sure

that you hit all these things. The truth is, if you overate two or three under calories one day and didn't the X-Day, of like potentially doing harm to your body to the successiveness about making sure that you hit all these things. The truth is, if you overrate two or three hundred calories one day and didn't the X-Day and you missed a couple workouts, you'd actually probably be really good and very healthy and there's nothing wrong with that. Are you still going to therapy right now, Matt? Are you doing anything right now? I did do that for a long, long time, but nothing changed in my mind.

My mind then, my thoughts. So it's not the... It hasn't worked that I went like four years. Oh, I was just been... That's a long time. Yeah, you didn't feel like you got anything from the therapist? No, I just feel like... I'm still like, I want to use my type A,

go get a personality to be on point with my steps, with my work, with my sleep, with my macros, just like, just like, just like, Christian Lee, you know, or Grace. I can relate, dude. I can relate. Like a lot of men, we need more of a target and a way and a purpose, and that tends to lift us out of our, you know, if we're feeling kind of shitty. So, do you have a spiritual practice, Matt?

I like to go and walk and reflect about problems and issues in life, but not like meditation or something like that. Okay, well, if you're open, I'd like for you to look at Marcus Aralius. He's a stoic philosopher, one of the last great Roman emperors. He's got a good book. It's stood the test the time. I recommend checking it out.

I think it might benefit you a little bit kind of giving you a better presentation. It's called Meditations, and it's a very, very applicable philosophy and really helps people feel, kind of find that purpose and that drive in their day to day life. And it's been around for thousands,

2000 years plus. So check it out. Have you ever heard of Marcus Arrelius or the book meditations? I definitely heard of Marcus Arrelius, Ryan Holler, and Mark Manson, and a lot of stoicism like that. But for me, I have used this OCD life tendencies as my purpose because I have been, I don't have a job, I just started going to school and I feel like this journey of recreating,

rebuilding myself and getting back to good health is my purpose at the moment until I fix that, nothing else matters. Okay. That's good. I mean, I do want to commend you that I think you're moving in the right direction, Matt, for sure. I think that where you came from, what you're doing now, I think is awesome, and I think you're heading in the right direction. But I do think that there's a part of this too

that we wanna, I'm not the person to tell you how to do this either. But there's more here than the exercise stuff. That you've listened every My Impup episode, the stuff, the numbers that you're saying with the amount of days you're exercising, the calories you're at, where you're going, I mean, that's all smart, it's all a good strategy. You're doing all the right

things. You really are. To me, there's other things outside of the diet exercise that you want to be working towards or working on. That's really going to, I think. Do you like to study, well, obviously, do you listen to our show? Do you like to study fitness and health and the science around it? Yeah, I listen to quite a bit to podcast regarding everything from like by acting, you know the cold exposure, exposure, blue blocking to diet protocols to different types of workouts everything from like the way Mark is still in work self to cross it, to power lift thing, to the way you guys recommend working out with

the anabolic type and facing from anabolic to performance, to aesthetic and so on and so forth. Okay, I got something for you. I want you to find books written at the by the bronze era strength athletes. These are books that were written in the early 1900s. Eugene Sandau has some good books. They were written a long time over a hundred years ago, but what you're going to find in there is some lost wisdom that I think you might benefit from. And you're going to read things that you don't necessarily hear today. Stuff that's very true and very applicable. So see if you could pick up

some of those, you could buy them. I mean, I bought them the other day on Amazon. I don't know what you have over where you're at, but you should be able to get access to them. Are they available on Amazon and Kindle? I'll let it out. So just paperback. No, they should be.

They should be. So look up old-time strength books or old-time strength manuals. And you'll read some really cool stuff that was written over a hundred years ago on building and strengthening the body that I think that you'll benefit from. In the meantime, I'm going to send you our program, Maps15, and you can follow the advanced version. It will give you about 20 minutes a day of exercise to give you that daily dose of exercise that you benefit from. And then your calorie bumps, if you want to bump higher, if you think you could do it, go for it. I don't think you should cut your calories when you're recovering either. I don't think you'll benefit from that. I think you'll benefit from keeping them high. Yeah, hi, but I'm very aware of

my active levels when I'm not injured versus injured. It's like, it doesn't work that easy. That's okay, Matt, you could put on 30 pounds of fat and you still be okay where you're at. That's also not how it works. It's not so black and white. Now, if you were like in, if you were incapacitated for like two months, then you would probably adjust it,

but you're probably gonna be resting your hamstring for what the next two, three weeks. Your, Yeah, that's what the physical therapist said. Yeah, the bumping calories are just gonna nourish your body. It's not as simple as like, oh my God, I'm not bringing up the healing process. Yeah, you're gonna benefit from it.

You're not gonna, in the next couple of weeks. It's not like a blowup, like I've learned in two weeks. No, no, you're gonna be totally fine. Not only will you be fine, you'll probably recover faster if you keep your calories high over the next two, three weeks. So no, no, I have been injured because it's so boring. You know how I'm shit to do. Yeah, I know that. Yeah, I know that. I know. Yeah, I know. You know, Matt, I know you've listened every episode. I want you to trust what we're telling you right now and just follow us blindly. We're not gonna lead you in the wrong direction. I'm going to put you in the forum too.

Are you in our private forum? No, I'm not. Is it on Facebook? It is. We're going to let you in there for free. And I want you to just post updates, ask questions. There's a lot of trainers and coaches in there. And we're in there.

If you tag us, we'll be able to see what you're posting. And let us guide you. I have a problem that keeps, I can send some updates, of course. Yes, I love to share my journey. Let us guide you, let us guide you, Matt. You're in such a good, you have the right idea.

I wish I could train you myself. You have the right idea, stay on this path. You're gonna find what you're looking for for sure. Definitely as a journey, but you're gonna have to trust us a little bit right now, even though like what I'm saying might feel like, what do you mean I'm gonna eat a lot of food? I'm not moving for the next two, three weeks. Trust me, you'll recover faster, you'll feel better if you do so.

Yeah, thank you. All right. You guys. I'm just gonna say thank you for providing such great value and entertainment because from awesome guests to your internal discussions about health, fitness, family and life in general, I learned so much from your guys' life experiences. Awesome.

Thank you, Matt. What are you studying at school, by the way, Matt? I'm starting on the bachelor degree tomorrow, actually, in this finances finances I think is called English but it's about finances basically. Good for you. Good for you, man. Thanks man. And that's because and that's because you sell, told me about your son going to college and you don't want to fund him in a stupidity like history but something like IT or computer or something that will pay off for the education. I think the finances is a great investment versus taking out the green art or history or something like that. Yeah great great calm. Good stuff thanks maths.

I appreciate it. Yeah thank you guys for answering my questions. Have a good one. You got it, buddy. Thank you. Yeah, see, sometimes I wish I could train, I train people, you know, in the hands on that kid. Yeah, you get one. Yeah, he's got the, he's growth-minded. Yeah. That is the place to be when your growth-minded. So someone listening, they're like, oh my god,

he's got a lot of, like, you know, he's, there's gonna have to be a lot of obstacles. But he has the attitude of growth. Yeah. And that's why I feel confident that he's probably gonna end up. He shifted it more towards the positive side, which is, you know, the biggest hurdle. And so now it's really about fine-tuning what's really best for his body. And, you know, and that takes a bit of humility from here to, you know, trust for what we're talking about.

Yeah, I hope he goes down the attachment atom rabbit hole in that direction. I think that'll be good. I think that he's a pretty, I mean, I saw as, you know, Ben Greenfield book behind him, he regurgitated all the stuff that we've been talking about for years. I don't think he lacks the knowledge for exercise. And I think he's, what he's doing was fine.

And man, he's already up to almost 3,000 calories. That's pretty damn good considering where he came from. So I think he's on track with all that stuff. But I think something else will continue to surface until he gets to the bottom of that. Our next color is Mason from Oregon. Mason, what the hell, man? How you doing? Yeah. Well, I've never actually seen you guys on video. So this is kind of weird. Well, it's been on audio. Go ahead and take a second to breathe it in. Just drink it in. It's awesome. What's your question, man? Okay, so I've listened to you guys for a while while and I haven't really started working out. We're going healthy a whole lot because I've just been 18 so I've just been living and eating

whatever my parents make. And I'm trying to get and make my own food and I'm trying to learn how to get into all this fitness and living healthy and whatnot. And you guys always seem to talk about people who have more like knowledge about all this. So where to start for you? And that's, yes, I'm trying to figure out where to start. Are you living with your parents? Still are you moving out, going to school right now?

I live with my parents, kind of. My dad kind of comes and goes, because his second house. Okay. So he kind of comes and goes. Are you okay with preparing some of your meals? Yeah. Okay, all right.

So, I want you to, if you can go shopping or have your mom go shopping with you, buy yourself some bulk ground beef, some rice, some frozen vegetables, chicken thighs, chicken thighs. And once a week, get on the grill some rice, some frozen vegetables. We'll check it out. You'll check it out. You'll check it out. We'll check it out. You'll check it out. You'll check it out.

You'll check it out. You'll check it out. You'll check it out. You'll check it out. You'll check it out. You'll check it out. You'll check it out. You'll check it out.

You'll check it out. You'll check it out. You'll check it out. You'll check it out. You'll check it out. You'll check it out. You'll check it out. You'll check it out.

You'll check it out. You'll check it out. You'll check it out. You'll check it out. You'll check it out. question that you want to build as much muscle as possible, right? Yeah. Okay. So that's step one, get the ground beef, tuna fish, chicken thighs, white rice, potatoes, frozen vegetables, maybe some fruit, and then prepare your meals so that you have your food all week. As far as lifting weights is concern, do you have any of our programs? Uh, no, I've never really understood what I see. Oh, Mapsentabolic. Cannibalic all day. Bundial. Mapsentabolic. Follow the three day a week version. Eat all that all that food that we're talking about. Try and hit about 170 and protein. Yeah. Try to eat about 170 to 200 grams of protein a day. So you figure you're going to

eat let's say you eat four meals a day, throw, you know, 50 grams of protein at each one. So it's a nice serving of meat in each one. And you will put on some serious muscle. If you haven't done this before, yeah, I remember trying to coach a lot of my high school athletes and they were way under calories. And it was just, didn't realize that like you really have to put some effort and intention around that of getting these meals in. So just having it planned is gonna really help you. I'd almost let you eat anything else that you want

as long as you hitch your 170 grams of protein. I'd keep it that simple for you at this point. Not with protein shakes though. Yeah, yeah, yeah. I'm gonna get free. Make sure you say not with protein shakes because I sometimes you tell a kid that and they throw a bunch of shakes at themselves.

Please. Stay away from the shake. No, no, don't Stay away from the shake. No, no, don't stay away from them, but hit the 170 grams from food. Whole foods first. Only use the shakes as an emergency. Like, oh shit, I didn't hit my protein today, so I'm going to add some protein tonight. Literally, just if you go after 170 grams of protein every day, and then the other stuff,

like I really would let you pretty much eat what you want to eat, as long as you hit your 170 grams of protein, and then train MAP a bulk at least two to three times a week. That's it. Like literally just focus on that for right now and you're going to see a tremendous and it's going to lay a solid foundation that we can build on it from there. Mason, are you working out right now? Um, I'm current. So my dad, I'm trying to get a gym membership membership But I'm trying to get it under my parents business, so I don't have to pay for it like write it off

But I'm trying to fight through them getting it and trying to push them to it. All right. Hey, I got one more piece of advice for you Mason Go get your own membership pay for it yourself. I want you now. This is your 18 your your your a man now Go out. This is what you want to accomplish. You want to make this happen. Don't rely on your parents. Don't rely on anybody else. Go get yourself a gym membership, a place that has a squat rack so you can get, you got barbell work.

That's all you need, as a matter of the gym is small, dirty, old, whatever. You got barbell dumbbells, adjustable bench and a rack. You're set, full of maps and a ball look. Hit 172 grams approaching a day, your 18, 5, 11, 170 pounds says here, you will gain 15 pounds of muscle in next three months if you do that what I'm telling you consistently.

Like you'll gain between 12 to 15 pounds guarantee, what'll get in your way is if you get shitty sleep or you skip meals every other day. For sure that'll be though. The hardest thing is gonna be hitting the grams of protein every day because it can't be a I hit it two or three days and then I fuck it off for four days. You miss you got to do it every day. Yeah, the eating part is hard because I usually able to cereal and then I eat like four

sandwiches for lunch. Yeah. Yeah. And then I eat anything. Okay, so let's break those two things down and why that's such a terrible strategy for you. Okay, first of all, cereals, there's a bunch of carbs and sugar. There's hardly any protein. You start your day off. You're already behind the eight ball. You're already having a hard time getting your protein. And then for lunch, you eat a bunch of bread, which is going to fill you up on carbohydrates. And most sandwiches, bro, have like four ounces of meat on it.

If you go to subway and get a big ass, have like four ounces of meat on it. If you go to subway and get a big ass large sandwich from subway or togos or any of those places, it's four ounces of meat. You need to be eating like eight to ten ounces of meat when you eat. So you need to start your day. And now a great way to do this is like, let's say you eat all this, you barbecue or you cook up all this meat that we're talking about, whether it be ground beef and an iron skillet and you just do it in bulk

with a bunch of rice. And then in the morning, literally just take the leftovers and crack a couple of eggs and scramble it all together and one skillet and throw some cheese and sauce on it and crush it. Like that just don't over complicate it. Like ground beef with a ground beef that you eat with rice for dinner is great for breakfast with

Couple eggs on it and some cheese like now you got yourself like this huge protein bomb that's tastes really good And it's fast you literally take it out because you've prepared your meals like Salsain and you just throw it in the iron skillet You crack two eggs on it scramble that shit up cook it for literally like three to four minutes, and then throw some cheese on it, and now you got a great breakfast. You eat a couple pounds of meat a day, and you work out consistently three days a week, and you make sure you go to bed at a normal time and wake up at a normal time.

That's it, you'll gain 15 pounds of muscle so fast, you'll get stretch marks at your age, and you're heightened everything. But you have to be consistent, like every day, Saturday and Sunday too, every day. Don't be like, I'm gonna sleep until noon, oh, now you're screwed, because now you're not gonna hit those,

every single day for the next three months, Mab Santa Balla is about three months long. You'll pack on enough muscle to where your parents will be like, what's going on here, what's happening? You're gonna get hell of chicks, bro. Ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha There's girlfriends out there. They're just kidding me. Yeah, and I'm currently working right now. So, I see. I don't want your past. I do just my lunch period.

Well, you need that job to pay for that gym membership. So let's don't get fired. So, literally, keep it that simple, bro. That's it. We're going to send you a map, Santa Bolic. Go do that. You don't need a fancy gym. Just get the most basic thing to get you going.

Follow that and then circle back and follow up with the next few months. What about my, should I get like a trainer or whatnot? Because the gym that I go to, it's like wanting something bucks a month. That's really close to my house. You're a lot. We're here. You're good.

Oh, nah, you're not. Lost it. Yeah. Well, we can, we can can, he was gonna ask about a trainer. Well, fuck, he, I thought he couldn't afford a membership. Yeah, yeah. Yeah, let's start there. Yeah, no, if you, if you can afford a trainer, great. If not, then no.

Yeah, let's do what we tell what we said. That's it, man. Hit the protein intake, eat what you want to eat, train, and as long as you hit that. And people listening, if you're like, if you're at this age and you're listening right now, really, I'm like, it's, you want to eat, train, and as long as you hit that. And people listening, if you're like, if you're at this age, and you're listening right now, really, like, it's, I swear to God, what we're saying is 100% the answer.

The reason why it's so hard is because kids are inconsistent. And they'll do this for three days, and then they won't do it for three days. And they'll do exactly what he just said. Most important, cereal for breakfast, sandwiches. That was actually, like, that is the exact, that's every kid I know. That was me, that was me. It was like, and then when I started tracking, I realized That was actually, like, that is the exact... That's every kid I know. That was me. That was me.

It was like, and then when I started tracking, I realized like, oh my God, there's like no protein in any of these meals. No wonder I was grossly under eating protein, switched that up, and then it was like, yeah, game changer. So, 100%. Our next caller is Stephanie from Washington.

Hi Stephanie, how can we help you? Hey guys, thanks for having me on and taking my question today. I'll jump right into it. I've been working out on and off for the past 10 years or so. I admit I got drawn into it with P90X back in the day. Over the last two years or so, I've really taken my resistance training to another level. I've been focusing on improving my strength and muscle growth plus consistency and discipline. I lived about three to four days a week for about 30 to 40 minutes total. I'm 46, 160 pounds,

and basically my goal is to become the best, fittest version of myself, however long that takes. And that's how I discovered your podcast. It's been a game changer for me on how I understand resistance training, fat loss, and changing my body composition. So overall, even though I've been working out for a long time, I consider myself a newbie because of the information I've taken away from your podcast. So thank you so much for that. So anyway, I work out from home with dumbbells and a bench,

occasionally some bands. But here's my dilemma. I have a long history of working out as a follow along to full length workouts using DVDs, subscriptions, streaming programs, apps, et cetera. For the past few months, I've really tried to do workouts on my own without having to follow along with the trainer, but I get really demotivated, I rash through it,

my form suffers, my timing is off, and I haven't been able to stick with it. I go back to following along to a video, but I know 100% the programming in these videos isn't going to get me to my goals. I have 100% trust in the maps programming, but I can't seem to get myself to do it about my own. So I need your advice on how to break this dependency. Yeah, it's going to be one small step at a time. So do you have any of our maps programs? I bought the map starter bundle

and maps 15 during your sale last month. So starter has the follow on does it? Yeah, I believe starter does have a follow along video in it that you could try watching. Did you try that? Is it too much? No, I'm not saying to anabolic. I didn't actually go through everything. Okay. Because I bought it to buy to get anabolic now when you do map Santa

Balik or when you try and you watch the video demos of the exercises. Does that not is that not not doing it for you? I It works in for to get my form correct But as I'm going through the program step by step and following along with the sheets and the tracker, not so much. I still have this mental blockage that I'm trying to figure out how to do it on a consistent basis. Like if I try it one day, it might work out, but then I just have this blocker of doing everything on my own, even if I put on music or something else to watch while I'm working out. It just isn't the way that I've just had a long history of just following along and having,

I guess, a little bit of, quote unquote, social support, even though it's just a trainer I've never met streaming to me through my television. So that's where I'm just trying to figure out, like, what is the best way or any other tips to or program that will really help me be more self-efficient and be able to follow along and be able to continue to work out at home and not go back to those videos that have programming that I know isn't going to help me long-term. Yeah, I know you've been following these at home and you've been also going through the previous with P90X, they kind of directing you from the TV screen. Have you ever

worked with somebody actually in person? No, I'm not quite like a gym type person. I mean, it's crossed my mind. So I barely have more blockers than, then I probably should. I totally get that. I think though in terms of your situation and realizing, so one thing that they can do is kind of structure all that for you. So you can kind of figure out how the flow of the workouts will go from back to back, the rest periods, all that kind of stuff.

They can kind of walk you through that physically. I think just doing that would bring value in terms of then that translating towards how you read these workout sheets. And then you can kind of watch the videos to get a sense of what you're trying to accomplish with those exercises. But to actually have somebody there just kind of queuing and allowing like another set of eyes to be able to guide you, I think it would bring a lot more confidence in what you're doing.

How difficult are the rest periods for you when you have to rest for two or three minutes between exercises? Yeah, they're not difficult. I said, when I've done it, I set a timer, so I'm accurate. Like with the follow along videos, the rest periods are kind of built in

even though the trainer is chatting, but you know that they're chatting because it's the rest period, whereas when I do the rest period on my own, I set a timer and I'm trying to be vigilant with sticking to the way the program is designed. I'm not having any trouble, you know, over during myself or not having a long enough respire to short enough respire. So, but I can't just set the timer for it.

So the other thing that I would suggest, so one, I think getting you access to our private form, if you're not in there already, so you have a community in there of other people that are kind of going through the same stuff. And even if you don't get a personal trainer in person, although I would always recommend that as the best a

Virtual coach for just the accountability piece that you were checking in with on a weekly basis There's there's trainers that'll come to your house too That'll that'll that you so you don't have to go to a gym But have you tried how long how how consistent are you with our podcast? Do you watch us on YouTube or do you listen to us on podcast? I listen on the podcast and I check in on all the topics and then I listen to the ones that interest me for the most part. But I check every episode. But I don't, but I'm pretty, you know, with my timing, I listen to your podcast while I'm out doing my. Yeah. So, we have a lot of people that actually listen to us or watch us while they work out.

And it serves as a, almost like a motivation. Yeah. So they'll play us, like we get a lot of people that tag us on social media when they're watching our videos, you know, our podcast. And I would say like 30% of them, it's in their gym TV, like their home gym TV. So they'll have us in the background while they're working out. And so the, and because it's fitness related,

it's, you know, kind of helps them stay motivated type of deal. It's on the same kind of space. That's another thing you could try. As you can follow. I like that idea. I was gonna say you could follow one of our programs, and then you can hear us talking in the background, pretend like we're talking to you.

And, yeah, I mean, that's like an easy first step. I was gonna say you can follow one of our programs and then you can hear us talking in the background pretend like we're talking you and Yeah, I mean that's like an easy first step. I mean because I you know it it keeps you motivated because it's your programming and The topics are relevant to me and there's plenty of podcast for me to go through that I will have Not sure Plus plus it helps our no So it's a win-win for everybody's that I would combine that with the forum So I'll have Doug give you access to our private forum and so then you have access to us also so you can check in with us on a weekly

basis letting us know how things are going or if you have any challenges. So the combination of those two things I think would be a really good place to start. Totally. Yeah, no that's great. I mean it's kind of like the lack of social support that probably is where the videos come in handy for me of course Rangers And no vested interest in my success, but the same time it does have a Component to my workout that is important to me so you're gonna love the private forum The forum is an incredible community. Yeah, and Stephanie. You're you this journey and where you're at is very common for a lot of people. As long as you stay consistent

and you really prioritize this, you're gonna get through this kind of roadblock of feeling like, oh, I'm gonna transition into this other phase of training. But once you get past it, which you will, if you're consistent, then it's like a whole another growth period. And then you'll run into another block

because this is a journey and we always, you're going to the entire life. But this is a very common one that I've heard from people. So, it's good enough because I listen to the podcast and I hear people go on through all your programs and I'm like, how did they do this? How did they succeed in all these programs on their own? And I'm like, I need to beat these people.

I need to know how this gets done. You're more common. You're actually more common. When I would train clients, more people were like you than people who would say that they work out too much or follow our program. Is that you submitting national park on your shirt? No, it looks like half dome from here. It does. It's a North Face brand there that's intertwined into a nature scene. Yeah, I'm pretty sure that's half-dome.

All right. Yeah, I think that's half-dome. Yeah, sure. Yeah, that looks, and there's trees there too. I can see green. Anyway, very, very observant. All right, so we're going to see you in the forum. We'll see you in the forum.

Make sure you say hi, Texas. Great, great. Yeah, thank you again for taking my question. This has been really helpful. So I appreciate your help. And I feel less alone now. So thank you. Awesome. Thank you. We're less alone now, so thank you. Awesome.

Thank you. We're right there with you. Thank you. One of the downsides of doing the podcast is we have so many people that listen stuff. Like every time I talk to someone, I want to help you. Yeah, I can't help everybody the same way

that I used to use kind of sucks, but. I want to take them in. Yeah, but I think I'm glad the suggestion of listening to the show while she worked out resonated. We have a lot of people that do that. That's true. That listen to the show while they work out, and that's the time that they say for the podcast.

I mean, it wouldn't be for me, I like music in the background. I wouldn't be able to work out to you guys talking. But. Yeah, it kind of brings in a bit of a social element to it, which I think it does. Kind of people get, feel like a little bit of accountability and they feel a little more empowered. I think it's kind of people get feel like a little bit of accountability and they feel a little more empowered. I think it's the accountability. That's what people have told me.

It's just when they're listening to their podcast, it's like they're, you know, we're their coaches. Yep. You know, and so it makes them feel that they need to stay on their workouts, which is a bad thing for us for down there. There's still learning. People are inconsistent with workouts. us for down there's still learning people are inconsistent with workouts are are down those to do this the real reason why we're ready to be consistent. Yeah. Oh well. Our next caller is Nick from South Dakota. Nick what's happening man.

I'll go help you. Hey guys. So first off just want to say thank you. Um, this is pretty surreal and I just hope you guys know how much you do for the fitness industry and just normal people like me that like to listen and get a good laugh out of you guys. Thank you. So my question is what's appropriate to do like on trigger days? So I was the typical, so a little background, I used to play triple A hockey, which is a pretty high level of hockey. So I'm very, I'm the person to go get them.

And so I used to lift about six or seven days a week. And then I switched to anabolic. I'm on phase three, just started that Monday, and I really like it. I like the whole full body because that's not something I ever trained before really, except for when I played hockey and football. So I guess my question is, what is like okay to do on trigger days? And like I walk about eight or nine miles a day.

So I was just wondering what was all appropriate for that to start building muscle and strength again. Yeah, what's your main goal, Nick? What are you trying to do? I'm trying to build strength and muscle right now. So my, I graduate in December and then I plan on going to basic training. So I'm gonna have to start running as well

because you have to run at basic. So I planned on running anabolic and then performance. Once I was down to the anabolic and then going to basic. You'll be fine with yeah with basic with your athletic background even if you went in there cold with no running you'll you'll pick it up quick yeah easy. Okay, three trigger sessions a day just like the program says you want to keep walking you can keep walking there's nothing wrong with

that low intensity though bro it's three it's three short trigger sessions a day should last about eight to 10 minutes each. And all you're doing is getting a pump. That's it, just get a pump. Squeeze, yeah. Don't get, don't make it work out out of it, don't make it burn, that stuff. You're trying to facilitate recovery

and maintain an anabolic signal. You're not trying to break muscle down. So you just get a pump, that's it. Yeah. And that's good. Okay. And that's good at the discipline because I overdid it the first time when we developed

this program and I was going ham with rubber bands. So you just got to like really consciously make sure that you're not going too intense with it and allow for for to reveal. Yeah, you should not get sore. You should not break a sweat doing it. It should be that easy. It's literally that easy to recover. And you do three of them a day, spread out throughout the day. So morning, afternoon, evening, that's your trigger day. Okay. Yeah. Um, I guess I'm just the type of person to, uh, like, if I'm not sore, I'm not feeling it or like, I feel like I haven't accomplished

anything if that makes sense. That's the reason why I said I was, when you have an athletic background, like yourself, like Justin, you have a tendency to wanna do more than what's necessary. And what you don't realize is not only is that not better, it's worse. You would have been better off probably doing nothing than to overtraining like that.

Like more is not always better. And especially in a situation like this where we're trying to increase calories, build muscle, build strength, you just wanna touch the trigger sessions. Yeah, you're trying to build, so you need that recovery. That's where all the magic happens. So it's a totally different mindset shift. You're not trying to perform for some sport,

what you're trying to do is build muscle and so you need to allow your body that time and feed it appropriately so you can get on that building. Yeah, look, you want to get sore, you want to get jacked. That's it. Yeah, all right. Get jacked.

There you go. My next question, can I ask another quick question? Of course. So then what would like the nutrition be like then? How many calories, or how should I determine how many calories I should be eating? Well, if you're trying to gain weight, whatever you're eating now, you got to figure that out. Track average. So I would track it. Yeah, I'd do track. So I'm about like 32, 3300 right now.

And I really haven't been able to put on much. Yeah, 3536. Yeah, I'd get it up to like 3600 calories a day. You could probably I would throw a shake on top of what you're eating because that's a lot of food. to like 3600 calories a day. You could probably add, I would throw a shake on top of what you're eating, because that's a lot of food. Okay, yeah, because I started listening probably eight, 10 months ago, and I've just been listening backwards, so I'm like, I think back to like 2020,

and I hear you guys say, full natural foods, and that's what I try doing, so. Well, that's true, that's true for everybody, but when you're eating 3200 calories of whole natural foods, unless you can eat another 300, 400 calories of food, then do that. But it might be hard, in which case the shake, like a smoothie with peanut butter and milk and protein powder would probably be an easy way to do that. What'd you have for breakfast and lunch today?

Or an eye at lunch? I'm eating my lunch right now because I'm on my break for work, but I had six eggs, a chicken sausage. Okay. I made that into a wrap with a couple of cuties and then I made a quick PBJ before I came to work. Okay. It could be better about the PBJ, but that's for your lunch. What do you got for lunch? Just a PBJ. None of that was before. Oh. So I made up some chicken the other day. So when I split that up into stuff, vanilla Greek yogurt, white, and then got a protein bar and two wraps out of that chicken. Okay, you're killing it, bro.

Yeah, you're good. You're good. Hey, listen, after maps and a ball, like you should follow maps and a ball of advance. Do you have that one? I do not. Oh, you'll love that one. Yeah, I'm gonna send that to you. You you'll love that one. Let's get you that one.

I'm gonna send that to you. You're gonna love that one. Awesome. Thank you guys. Thanks for just everything as well. Like you guys talk about fatherhood and everything. So and you you guys made up or didn't make it up, but set some crazy statistic that way. All right.

One else. Your teenager, you spend like 90 bus time with your parents. So I think that was you that said that, Sal, because you come up with a lot of statistics like that. But that made me every morning, my dad and I go for about a two and a half mile walk before we eat breakfast together. And then we'll go for about a two mile one after supper at night. Wow. That's awesome.

That's awesome. That's good. It's good. It was actually me, but we give Sal credit for most everything. Adam says a lot of things, but people don't remember. Are are you what's in the background? There's that a mountain? What no, it's a no, that just no no no above above that. What is that above that? It looked like there were mountains back there What's the thing? Oh, that's this clouds. Yeah, okay. I don't myself. Highs car Alright, hey Nick. Thanks for thanks for calling in man. Yeah, yeah way to be good

Thank you guys for taking my call. You got it bro. Thank you bro. Take it easy Yeah, I did come up with that. Oh shit That's what the people are hearing you either you brainwashed everybody Oh, it doesn't matter. That's what the people are hearing. Yeah, you brainwashed everybody. Yeah. It's just, it's just, it's just, it's a smart thing.

It must have been Sal who said it. No, no, no, no, no, no, no. Hey, hey, how nice is it to hear when people say stuff about the father and stuff? I love that. Yeah. Man, that's great. That's my faith.

Oh, I love that. But he's going to be fine. Oh, no, he's doing good. You know, so great to see the contrast when we talk to the other young man who wants to build muscle right now, right, who had cereal and then sandwiches. He just had a bunch. Yeah, that's just, and that's the typical like 18 to 20 year old trying to build muscle

like so off on like his protein. But what that kid was eating was, was perfect. Yeah, yeah, yeah. No, he's good. He's going to be solid. Yeah. Excellent. Look, if you love the show, head over to MindPumpFree.com

and check out all of our free fitness guides. They're free and they're awesome. Go check them out. You can also find all of us on social media. Justin is on Instagram at MindPump. Justin, I'm at MindPump, De Stefano, and Adam is at MindPump out of it. Thank you for listening to MindPump.

He could go lose to building shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballac, maps for performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal, Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainer's butt at a fraction of the price.

The RGB Superbundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing MindPump to your friends and family. We thank you for your support, and until next time, this is MindPump. Thank you for your support and until next time, this is Mindbump.