Mind Pump: Raw Fitness Truth - 2209: How Cutting Can Contribute to Muscle Growth, the Value of Yoga for Muscle, Strength & Performance, What to Do if Deadlifting Keeps Tweaking Your Back & More (Listener Live Coaching)

Starting point is 00:00:00 Nobody goes on vacation for the moments that are just... Okay. That's why sunwing vacationers go all in like it's a buffet of fun. Whether you're skimming the tree tops like Tarzan's long-lost twin, or deep-end swimming with your flippers and fins. Or maybe you're just perfecting the art of doing absolutely nothing. Whatever vacation you are, with sunwing, you save more, so you can do more. Book with your local travel agent.

Starting point is 00:00:27 Or... If you want to pump your body and expand your mind, there's only one place to go. Mind, pop, mind, pop 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 Rain. Today's episode we answered live caller's questions,

Starting point is 00:00:51 but this was after a 66 minute introductory portion. So we're talking about fitness, current events, family life, studies, and much more. By the way, you can check the show notes for timestamps if you want to skip around to your favorite parts. Also, if you want to be on an episode like this one, call us where we can help you. Go to live at mindpumpmedia.com, email that, email them your question, and then maybe we'll have you on the show.

Starting point is 00:01:14 Now, this episode is brought to you by some sponsors. The first one is Juve. This is Red Light Therapy that actually works. This is like the stuff you read in the study. So it helps regrow hair, your skin healthier speeds up recuperation recovery Lower's blood sugar. This is all backed by studies by the way you're looking at about three to four decades worth of science into red light therapy and right now they're having a huge Black Friday sale, okay, so you could save up to

Starting point is 00:01:42 $1,300 on some of their big Juve systems. Go check them out. It's happening right now. Go to juv.com. That's j-o-o-vv.com forward slash mind pump. This episode is also brought to by Legion. They make high performance supplements for fat loss, muscle building, recuperation, recovery, sleep, and more. Go check them out. And they also have a huge black Friday sale. So go to buy legion.com. That's B-U-Y, L-E-G-I-O-N.com forward slash, mind pump. They have a bunch of buy one, get one free sales.

Starting point is 00:02:13 They have gift cards are given out for free. It's like the biggest sale I've ever seen, Legion half. So go to that link and check them out. We also have a sale going on this month. Maps resistance, our beginner strength training program is half off and then Maps Prime Pro, this is correctional exercise, that's also half off. If you're interested, go to mapsfitinistproducts.com and then use the code in November 50 for the discount.

Starting point is 00:02:34 All right, here comes the show. There's a terrible myth out there that structure and discipline takes away your freedom. This is false. Discipline and structure applied properly gives you your freedom. This is false. Discipline and structure applied properly gives you more freedom. All right, what am I talking about? Well, when you exercise regularly,

Starting point is 00:02:53 when you follow a healthy diet, yeah, you might think to yourself, I'm not as free, I can't just do whatever I want, but here's the reality. A fit and healthy you is more free to enjoy more things. You have more energy. You got better mobility. You got a better libido.

Starting point is 00:03:08 You have a better outlook on life. The truth is the right kind of discipline, the right kind of structure makes you more free. I got this from Bishop Barron's talk that we heard at ARC because he talked about, he used the best example I've ever heard of my life. So he was, and used the best example I've ever heard of my life. So he was now the talk was based off of how Western societies value freedom so much and he says a lot of people

Starting point is 00:03:32 think freedom means I just do whatever I want and he goes the truth is that actually is constraining and he uses the example of language. He says when he would, uh, was studying in France, before he really learned the French language, he was constrained by his inability to use a language so he couldn't express himself. He couldn't express his emotions, his thoughts, couldn't debate and have these great talks with the people around him until he disciplined himself, followed the rules of the French language and was able to develop a vocabulary that freed them to be able to express themselves. And I immediately thought about health and fitness. Like how many times people are like, oh, you got to eat healthy. Like that's so restrictive. You can't just do whatever you want. Or you got to work out in the morning every day.

Starting point is 00:04:17 Like don't you want to just like do whatever you want. I like to be free. But we know that if you're unhealthy, you're not as free. You're just not. You're far more constrained by your lack of discipline and structure than you are by the discipline and structure itself. Right. Yeah. If we just lean into our impulses, what does that look like? It's like me sitting on the couch, me doing bare minimal things physically because my body just feels good there.

Starting point is 00:04:44 I'm like getting entertained. I'm playing video games. I'm just eating and consuming, you know, whatever I'm sort of craving at the time, but you know, it's not gonna benefit me in any regard in terms of getting up and doing things and being active. And then your health goes down. You're not really limited. It generates, yeah, so it's like, yeah, it's a it's a farce to think that it's just like I could just do whatever I want and You know not putting any sort of work in that direction. Yeah, I feel like it's connected to sacrifice and delayed gratification Totally, right? So last night I had a Helen interviewed me on the Facebook form right the one that we do

Starting point is 00:05:20 once a month or whatever and Somebody came on there and they're an ex-baker, right? So their whole life, they've been baking sweet goods. And everybody knows I have a sweet tooth, right? And she's like, you know, how do you resist doing that? And I said, well, I really don't. I said yesterday I had a couple of ice cream, you know? So I indulge and enjoy things like that.

Starting point is 00:05:43 But I also have discipline myself and sacrifice for decades now of training consistently, building muscle, understanding my own metabolism, knowing how to turn the knobs around. And because of that, it's given me this freedom of, hey, if I really feel like I want some ice cream today, I'm going to have it. And I'm not going to feel constrained and tell myself, no, I can't. It's like, hey, of course I can. One cup of ice cream is not gonna make me fast back. It's not gonna make me unhealthy, but so many people ask that question when they haven't made the sacrifice.

Starting point is 00:06:15 They haven't disciplined themselves for an extended period of time. It's just, and I gave the investment analogy that I gave on the podcast the other day, which is like, I've been investing for years. And so to go out and splurge and enjoy a little bit of the spoils, I can get away with and I can enjoy. Yes, going to work, getting either good education or applying yourself making more money, that's freeing. Whereas someone might be like, oh, you gotta wake up

Starting point is 00:06:41 every day and work for an hour or so, whatever. I like to just do whatever I want. That's that's that's that restriction that discipline that sacrifice ends up giving you more freedom. Totally. And that's the same thing with like that question is that, you know, it's if you've only strung two weeks of eating good in your entire life, the other and never been to the gym a month or two months straight,

Starting point is 00:07:05 you really haven't earned that freedom yet for yourself. And so right now, my answer to you is to go put that discipline and go make that, it'll be worth it. It gets better. The more you allow, you discipline yourself and you sacrifice, the more freedoms that you will have in the future. In marketing, what do they call it? Trading dimes for quarters.

Starting point is 00:07:24 So it's like, yeah, I'm giving you a dime. I'm gonna get a quarter back. Right, that's what that ends up doing. I have a, I know somebody who was struggling with diabetes when we were younger. So they had diabetes and they always struggled with diet and they got so, they would be upset about like, oh, I can't eat certain things.

Starting point is 00:07:42 I just gonna do it anyway and joy myself. Like, it's so restricting, right? He felt controlled. Well, fast forward, you know, 25 years later, he can't eat anything now. That's a sweet because it could kill him. Okay, that's how bad it's gotten. He's lost a couple of digits as a result of it.

Starting point is 00:07:59 So it's actually, it's a myth, it's misleading. The thought that being free means doing whatever you want without consequence is what you're trying to weigh against taking smart, measured, discipline, and actions that lead to more freedom. The truth is there is no such thing as doing whatever you want with no potential consequence. The truth is what you're weighing out is these restrictions versus these restrictions. Would I like to make the choice to wake up and go exercise the way I want and not just sit around do nothing versus do whatever I want, do nothing and then later I can't

Starting point is 00:08:39 even go upstairs. I can't even go play with my kids. I can't squat down because my knees are go upstairs. I can't even go play with my kids. I can't squat down because my knees hurt or worse, right? So that's the real trade. So the truth is when you have the right kind of structure and discipline, your life opens up. And I want to say this because I know a lot of people who never experienced this, they look at somebody who has discipline in this realm. And they may think to themselves like, oh, like that, like that sucks. I'm going to eat whatever I want. Like, you got to get, you got to work out every day. Like, my God, like that request so much structure. Like, I like to sit down and enjoy myself on watch TV and what I'm trading is, isn't worth it. Oh, no, it's, it's worth it. Because at some point, I'd rather restrict myself

Starting point is 00:09:26 voluntarily, and we'll use the word restrict or discipline myself voluntarily, versus involuntarily. I like to be able to choose my boundaries and my structure versus now I'm forced, right? So if I get up and make myself exercise, that's better than being forced to not move and sit because you can't. Well, I think that's the hard part is like painting that vision, especially for coaches,

Starting point is 00:09:50 you know, with new clients. It's just everything in front of them looks so limiting and restrictive. And it looks less appealing because it's a bit of a lifestyle shock, right? It's, and this is where it's our job to really kind of limit the amount that you're really presenting in front of them. So it doesn't seem like it's this like overwhelming, you know, radical sort of disciplinary change that you need to make in their lifestyle. It's something like that they can step into and make, you know, like change one at a time. But the other side of that is so much more of an open area to possibility of all of these other things that, like, you know, you really want to pursue. I want to travel more. I want to,

Starting point is 00:10:40 you know, have more energy. I want to get up and play with my kids. I want to do a lot more things. Like it opens up the possibility to that. Well, this is why I love the investment analogy. I mean, same thing. When you first start, there's three friends. There's three of us that are really, really close. And you start sacrificing and disciplining yourself to the little bit when you first start coming up, right?

Starting point is 00:11:02 I'm just making enough money to pay my bills. I'm not making a lot of money, but I have a little bit of leftover. And you choose not to do some of these trips or buy that cool car or those expensive shoes. Or more hours. Right, oh yeah. And you sacrifice.

Starting point is 00:11:17 And meanwhile, you have a friend. They're your two friends and they're spending everything they got or even putting it on credit cards. And it's just like, man, they just look like they're living the life, and it's like, here I am, and it's like, yeah, but that's only for a period of time in your life where you do that. And the beauty is, if you stay disciplined long enough,

Starting point is 00:11:34 they'll come a time when you've built enough investments that the passive income is so good that you could do all the things they did, and some, and not ever have to stress and worry, and not owe anybody anything. Right, the reward. Yeah, so it gets better. So as coaches and trainers, I think it's important

Starting point is 00:11:50 because we all think, I think the early version of us think that we're gonna motivate our people to be passionate about working out as much as we do. You quickly find out that's not true. You quickly realize it like, that's a percent. Oh, I'm a bit of an anomaly. I'm the one percent who actually likes to go to this gym.

Starting point is 00:12:07 It likes to make these sacrifices. Most people don't want to. They just want the end result. They just want the fast cars. They just want the nice things. They want all those things, but they don't realize that there's an investment period that you need to do. You need to do some sacrifice or some delayed gratification

Starting point is 00:12:20 that needs to happen first. But hey, what's cool is that it's not gonna be that way forever. It's not gonna be so restrictive. You're not gonna be able to enjoy those foods with that glass of wine or travel on trips and not have to worry about working out. That all comes, it really does. And even to add to that, I think the reframing,

Starting point is 00:12:37 which is what I'm trying to do, makes the process more enjoyable anyway. Like if I'm sitting in this and doing this, and shapes how you look at this. And all I'm thinking about is what I'm missing out. Like oh man, you know, everybody gets to eat whatever they want. And here I am trying to eat this meal that's, you know,

Starting point is 00:12:55 healthy, right? If I just feel like that, well yeah, it's gonna suck. It's gonna suck. But if I'm doing it and I'm like, wow, this is making me feel good. And then when I feel good, I have more energy and I can do all these other things. And you know, this food isn't that bad.

Starting point is 00:13:06 In fact, I know that's more palatable, but I'd rather not trade that palatability for what I'm getting right now. Oh, and then in the future, oh my God, I'm gonna be so much more free to enjoy these things and do these other things. And it's incredible. It is a reframing, right?

Starting point is 00:13:21 Totally. Also, I'm gonna keep drawing this back to this investing analogy, because I do remember the transition that that was difficult for me too, of wanting to blow and spend money. And then you start to look at, like every time you build muscle

Starting point is 00:13:35 or you get stronger in the gym, it's like you've built a little bit more passive income. And you begin, instead of being like, so focused on what you're not getting, what you don't have, you start focusing on like, oh wow, look it, I've got now passively $100 coming in that I didn't have.

Starting point is 00:13:48 Okay, I'm not gonna get rich off of that, but that's $100 passively. I didn't have before, man, keep going, I'm gonna work harder, I'm gonna build some more. Oh wow, now I have $300. I keep doing that and then before you know it's like, oh my God, I've created more passive income than the money I spend every single month.

Starting point is 00:14:03 I don't even have to work. This is cruise control now. Talk about freedom. Right. As free as it gets in that sense, and the same thing goes, you work hard enough, you build enough muscle, you build enough strength, you build enough discipline and habits around exercise and train and make good choices. You start to love the process, you start to enjoy all of it and it gets eased. You know, I met a guy, just reminding me of this guy, I was a kid, I was young, I was

Starting point is 00:14:23 in my early 20s and I met this man and he was in his late 60s. Indip, totally independently wealthy. And I asked him how he built his wealth. Like, what did you do for living? Like, how does this work? He was a, a, a bagger and then he worked the cash register at a local grocery store. Lunardi. You guys know Lunardi. Yeah. So, that's what he did. He literally at a local grocery store. Lunardi, you guys know Lunardi. Yeah, yeah.

Starting point is 00:14:45 So, that's what he did. He literally worked in a grocery store. I'm like, how did you get all of these properties? He goes, I saved my money. I first bought one, I slowly built that one up. I bought another one. And it took him like, I don't know, like two and a half decades to build this portfolio.

Starting point is 00:15:03 Now, here he is in his late 60s. He was totally wealthy. He had retired already earlier and he was totally fine. And he was working a job where he was making. He wasn't making a lot of money at all. It's methodically disciplined and consistent. Totally. You know, it was amazing. That was the biggest. He was a millionaire. I wish that so Mike Matthews was the one that shared millionaire and extort with me. And it's an old book, it's been around forever. And unfortunately, I found it after I had already

Starting point is 00:15:30 learned the hard way, right? And I wish that book was given to me in my early 20s because the biggest takeaway of all, it's full of takeaways and was a great book all the other. But the biggest one to me that was shocking was the thing, the common thread amongst all millionaires, what it was, it was not their profession, their inheritance, how hard they worked.

Starting point is 00:15:50 It was literally their ability to discipline and live below their means. No matter what profession. What was your average car? Like average millionaire owns a car. Oh yeah, 30 grand. Yeah, it's not like that. Yeah, yeah, it's like, and the top models owned

Starting point is 00:16:03 by multi-millionaires were like Toyota, Honda, and so they weren't, you weren't the reliable. Yeah, it wasn yeah, it's like and the top models owned by multi-millionaires were like Toyota Honda Yeah, they weren't you were reliable. Yeah, it wasn't Lamborghini Ferrari because you're always so it wasn't what you would think It wasn't all these high-end cars. It's because the car and then the professions, you know engineer teacher. Yeah, yeah, so the professions that Range from 30 thousand dollars a year up to a two hundred,000 a year up to $200,000 a year. And nothing in there was, you know, CEO, VPs or these massive people that have huge incomes. It's like, but what they all learn to do was live significantly below their means

Starting point is 00:16:34 and invest and over decades built to the point you're making, built this wealth. That is the most common thread amongst all these millionaires. Speaking of wealth, I'm surprised you guys it knows my shirt. So, oh, I noticed it. Yeah'm surprised you guys didn't notice my shirt. So, oh, I noticed it. Yeah.

Starting point is 00:16:47 Did you see this out? No, the carnival tape. So, I get attacked. Who may deffree you in a second? I get attacked. Don't get excited. I didn't even see that. I didn't even see it.

Starting point is 00:16:55 I just, because the mind pump was like, why? Bro, you guys are literally, can I just tell you guys right now? You guys are literally the husbands where the wife does all this stuff. And you don't fucking notice. So, you're the wife that's like once the attention. The fuck. We know it's a real. I'm saying red right now.

Starting point is 00:17:10 You know, it's a pretty. I can't believe you're not as a big red right. I'm like, these guys are really nice. I do notice. I have a nice. I'm the big right. The audience knows this carnival king. It says carnival King.

Starting point is 00:17:20 Oh, we can't read it. Yeah. I mean, not everybody's watching. It was it was stuck in the. Give it some of the. Yeah. No, I mean, not everybody's watching. It was stuck in the comments. I didn't see the mind-pover in the bottom, so I didn't even know those are reference to you. Obviously, I know Joe. Yeah. Even though it's my haircut, no, it's like,

Starting point is 00:17:34 so yesterday I get a text. Katrina's like, call me on your way to work. Oh my, okay. Forgot to call her, so then I get a text. Oh, it was real important. It was about a peril. So then I get a message and like, oh, the guys, yes, the guys are gonna get such a kick out of this.

Starting point is 00:17:50 We got you a shirt that says Carnival King. Now, the R-T made it? Yes, so, by the way, there's a whole box of these. I think they're trying to sell them. Oh, I love it. Yeah, so I'm out. I don't know how I'm gonna sell, but, but, I apparently think we're gonna sell a bunch of

Starting point is 00:18:03 I mean, it's kind of a cool thing. And there's a lot of people that would identify as like, being really good at car riding. So people don't know the story why it says, Coneville King. It says, Yes, they do. Everybody knows this guy, damn story.

Starting point is 00:18:12 Well, okay, but let me talk. I like to talk about it. I have to hear it. I have to hear it. I have to hear it. I have to hear it. I have to hear it. Whenever we compete in some kind of an event,

Starting point is 00:18:22 start it with the horse. Rezemble sports, start with horse. It starts with horse resemble sports start with horse start with horse I tend to beat you guys the very first time this ever happened the person who gets the most manage just even right now he wants to fight when we we were playing like that you know why because it's your form yeah really bothers me but it works okay

Starting point is 00:18:53 There's got to be a video out there I have to bring it down just a bit. Yeah, I so definitely we went we went we were in London We played curling which it wasn't a real curling thing or whatever By the way second most popular sport in Canada. I had no idea. Is that true? Yeah, dude. Is that really true? The second most popular sport in Canada? Besides hockey, right? Yes.

Starting point is 00:19:10 It's hockey and then of course it's a new hockey. It's literally no ice. Sliding ahead. I had no idea. That's fascinating. It's really, I mean, it's a botching. Max Lugavir was there. Max Lugavir is in the same athletic category.

Starting point is 00:19:23 He's, I swear that you and Max have the same batting coach, the same like, listen, listen. Listen, listen, when you're trying to save YouTube, you can just see you're the same, watch. All the brain energy energy is diverted to, you know, other stuff. Anyway, so we were, we played and, and so, yeah, so it was Max and I versus Adam and Justin. So it's the nerds versus the jock, right? And we're playing and classic 80s. And we now it was one to one. One and it was the way it was set up was almost impossible to lose.

Starting point is 00:19:54 Like I was like, whoever went first, like tick tock to almost. Whoever went first is going to win. So every time that one first one first game, every time. Yeah. Then we won one that we didn't go first. Yeah. Now Justin got visibly upset. I was so happy, maybe on purpose, we messed up a little bit to let you guys catch up.

Starting point is 00:20:12 Oh, no, you're gonna see that. I was impressed. I messed up on purpose. No, it wasn't on purpose. I'm gonna try and give you a chance. It wasn't on purpose. You guys didn't cut up, but Justin was so upset. He was walking around like Matt.

Starting point is 00:20:23 Well, so I looked at Matt, I'm like, if we were going to fuck out here, this is that a good move right now. At least it was a cat. It was a cat's game. We ended up on that one. But the fact that you guys were even close should have. It was the same. So it was horse first. We're in Reno almost seven years ago. Yeah. Top golf, you beat us out. Then the epic shot basketball shot across the gym

Starting point is 00:20:48 and here to make it for me to lose a car. Yeah, we got then. I think that's it. Did you throw a football at on it? I did. Through tires. I did. I'm sorry, you called that.

Starting point is 00:20:59 Oh my God, I don't even have that. I don't remember that. I did very well. Really? You know what I have? I just like a dark. No, I did. I remember that. You know what I have? I just like it. No idea, I remember that. You know what I have done?

Starting point is 00:21:06 It's really well. If we all go shooting, then I'll show you guys. I have, I have really, really good ability to hit targets, but I don't my technique and form. Which one? With the pistol or with the rifle? Pistol rifle, whatever it is. I'll take it.

Starting point is 00:21:19 Yeah, I'll go with this. Yeah, it's good. Yeah, I can shoot clay. Good, so that's, I'm done. I've never done clay. Oh really? I'm never, I'm so crazy. got I can shoot clay. Good. So that's I'm never done clay. Oh really Never so crazy because we have one right up the road for now. I'm so cool. Try to get you guys a girl I would take out may I'll take the boys you go do that. I think there's a couple. There's two things I want to take them to the There's two of our events. I got lined up for us. We should definitely go

Starting point is 00:21:37 Oh, I love that I love that they so our team did that. I thought someone gave it as a gift. No, no, I'm What is that my life? Tell me it's a kind of a nice Contra she even share that with me. I read in black. These are original maps in a ball gift. No, no, no, my life. That's the thing. Tell me. It's a kind of a nice I think the contra she even share that with me. Well red and black. These are original maps and a ball colors. Yeah, I love it. I actually think it's cool. I actually do think it's nice and sure. Well, they also had it was like a sports bra. They came out with what? Yeah, no, we have a sports bra.

Starting point is 00:21:58 Yeah, so funny. How do they just like leak this into our store? But what is the same? It's cool actually. Mine pump, I think. I think it's just an MP. Mine and then pump? No, not on the Tata's like that. I think it's just the logo. It's just like, it's cool.

Starting point is 00:22:13 The logo like, you guys get on there. I'm just saying, bro. I want to see the sport, one of the products that we still have no idea. You know, it's so funny that I still to see that in the gym. Still to this day, I have these things where I'm like, coaching other trainers or helping people there.

Starting point is 00:22:26 Let's see like, oh shit. Oh, what? That's cool. You see, I know, right? That's a cool. That's a cool, sport rock. Oh, wow, look at that. Yeah, they're already selling already.

Starting point is 00:22:35 So really, I know we never talk about the stuff on the show, right? And the reason why we don't is the point that I was about to make right now. I'll give you a little fluffier. I'll worry about that. This is the most popular thing. You're pecs.

Starting point is 00:22:45 And walking around Olympia, meeting other aspiring coaches and trainers that want to build a business like, first of all, becoming famous on social media is already like very tough to do, right? Like it's very rare. But some of you are going to make money. Right, definitely, this is the point I'm making. That's already really difficult, right?

Starting point is 00:23:03 To get famous on social media. But if for some reason you figure that out, that's as far as most young people have thought about their business, then they would argue that say, oh no, I'm gonna do an apparel line. It's like, dude, you have no idea what a terrible idea apparel lines are.

Starting point is 00:23:21 Because they have an example, right? There's a Christian Guzman who did Alpha Alphalied or whatever it is called. He's done incredibly. You hear about the winners, Jim Charles. For every winner, Jim Charles is an example of the Alphalied or whatever it's called. Is an example.

Starting point is 00:23:36 The margin suck. It's hyper competitive. So difficult. You couldn't pick a worse business. Might as well start a restaurant. You can have an eye for it. You gotta be able to source it. There's just so much more to it than just stamping as well start a restaurant. You can have an eye for it. You got to be able to source it. Like there's just so much more to it than just like

Starting point is 00:23:47 stamping a logo on a shirt. Everybody knows how tough it is to open a restaurant and purchase a seed. That's far easier than selling a peril and making money. Yeah, I think so too. Like anyone could do it, but like to actually be really successful at it. And then there comes this time like where eventually people grow out of that. Like a lot of these people that get famous on Instagram, you attracted a demographic of people

Starting point is 00:24:11 at a certain age because you do something gimmicky on there or you're hot or you're buff. And over time that fades or changes and eventually those 20 year olds become 30 and 40 year olds. And yet that point in your life, you're probably not wanting to rock somebody's name. and eventually those 20 year olds become 30 and 40 year olds. And yet that point in your life, you're probably not wanting to rock somebody's name, you know, or brand on a t-shirt. I mean, once you get to that mid 30 or so, you start wearing more solids,

Starting point is 00:24:34 because you can't really do it. No logo's. Yeah, yeah, you start, so I mean, even the people that are your biggest fans, eventually that business just goes away. Unless you've, unless you're really passionate about design and you actually design, like a designer. The only time I wear a person's name or face on my shirt

Starting point is 00:24:54 is always someone who's died already. That's like, you know what I mean? Like thousands of years ago or something like that. Right. You know, I don't wear like a dude now. You know, like a lizard alien, isn't it? Yeah, well, I have that one. You know what's that?

Starting point is 00:25:05 What is, what did that famous Obama, oh, the hope? Yeah. Propaganda. Yeah, the color, the colors scheme. Yeah, yeah. How did they get so famous? It just went viral.

Starting point is 00:25:17 It's part of the campaign. Yeah, it was it went viral. Yeah, it's interesting. It did a brilliant. They did a brilliant job. Obviously, I mean, look at how it's carrying it into generation, a generation later of people still making shirts that look like that. So I have an Elon Musk one that looks like that.

Starting point is 00:25:31 I think it says hope on it too. I think it's something like that. Oh, good. So I was, so I want to tell you guys yesterday, I got, I was on the phone with my, my oldest, my son. I love, one thing I love doing with my oldest is we are talking about like debating or talking about scientific studies. He's a real smart kid. And so we have these really stimulating conversations. So anyway I call him up. Hey, what's going on? You know how come you didn't answer your phone yesterday? I was oh I was cramming for a

Starting point is 00:25:57 Psychology. He's like dude, you want to hear something crazy? So he starts telling me about all these studies that he's reading and writing about in his class there was a study where they different types of light bulbs affected children's ability to perform, pay attention and retain information. Color light bulbs? Different types of light bulbs. So like fluorescent LEDs, some full spectrum light bulbs, the ones that display the full spectrum like the Sun The totally outperformed all of them. So when kids are under these kind of lights if we are It just reduces your your brains ability to Interesting. Okay, so now is that like less energy of fishing because I know they switched over to all these fluorescent ones Because it's a good question. Got it. Justin

Starting point is 00:26:43 That's got it. Which sucks because I hate him. You know what's funny about that? Well, you just said, here's how stupid sometimes people are. Let's say energy efficient light bulbs, let's say they save, you know, 10% energy. Wow, that's great. Everybody's awesome. But it also, let's say, reduces our innovative ability by 10% or even three percent. Or even two percent.

Starting point is 00:27:03 Right. Not worth the trade. Right. The thing that humans have, not worth the trade right the the thing that humans have the tool that we have the ability that we have that makes us likely to solve that we've always solved our problems. Humans have flourished because we solve some of the most difficult problems that are presented to us is our ability to innovate when you reduce humans ability to innovate and try to trade it for 5% this temper, not worth it, not worth it. You want humans to be able to be peak innovators because that's how we solve. So I want, what are those lights considered? What are the ones dug that we have to like

Starting point is 00:27:34 black mark the medicine ones for those? Yeah, those are like tungsten or incandescent lights. Okay. Yeah. My favorite of all the all of our places and stuff where we go the the trucky house. Yeah, has all that's the only house I have that is like that. It feels good. Always. These lights always feels good. These lights, especially when we turn these off and turn the regular lights. We're in here for too long. Oh, I feel like a vampire that stepped outside. You guys remember Ben Greenfield's house? You remember how he had to hook up to where when it got dark, he would switch lights and then we're like red. Yeah, that was pretty cool.

Starting point is 00:28:08 That's pretty awesome. That's pretty awesome. So anyway, speaking of red, I asked my son about, if he learned about red light therapy and he did. Oh, really? Yeah, they were talking about the effects of the particular wavelength, like the one that's found in the Juve panels. And it's effect on on mitochondria healing,

Starting point is 00:28:26 mood, blood sugar. And it's, remember, he, now people know this, but he assisted the editing team here for a short period of time before he went off to college. So he's like, it's so cool because I'm learning this and he's like, Oh, yeah, my dad used to do. Yeah, right. For Juve, who does I mean, that's gonna be kind of cool. It's cool, you know, because he's reading about this thing. Yeah, he's like, Oh, that's the, that's the be kind of cool. It's cool. You know, because it's reading about this thing Yeah, oh that's the

Starting point is 00:28:45 My dad was so smart to sign with That's the most thing I was I was you dropping a little I was trying not to but he was also talking what like about like placebo Rose he talking about with that so Okay, so placebo the placebo placebo effect we know is real, it's weird, we have to account for it in studies because when people believe they're getting a treatment, then their bodies change and react

Starting point is 00:29:13 as if they're getting that treatment. Right, and there's a famous one that you've talked about on this podcast, multiple times where they go into do the knee surgery, they told half the patients that they did it, the other half. The other half they just cut them and soda mecha. Yeah, pretending. And they all have the same result.

Starting point is 00:29:24 It just seems such a violation of hip-a, right? Bro, what a crazy step. I know it's wild. But anyway, there's another thing, okay, so two things. First, if you give someone a placebo, but you include more rules around it, the placebo effect gets stronger. That's fascinating.

Starting point is 00:29:40 So like, let's say we give half the people the effective drug, the other half the people, a placebo pill, sugar pill. But then we tell them, make sure you take this 15 minutes before you eat and take it right when you wake up on an empty stomach. Like if you add rules to it, then the placebo effect gets more profound.

Starting point is 00:29:59 So in other words, I must think it's more real. It's more real. If people that get the drug, it's obvious, okay, that's going to help them. And then there's a percentage of the ones that get the fake drugs that are gonna see good results and then there's even a higher percentage

Starting point is 00:30:11 that if you add things to it, like, oh, take this with water, one hour before bed and then 15 minutes before this. And so if you add all these rules around it. So, here's where my mind went with that. Because 95% of the supplement industry is placebo. Okay, it's just bullshit. 95% of it.

Starting point is 00:30:28 Sugar and fluff. If you made a placebo crap supplement, and you know what, oh, these herbs do this or whatever, whatever. You had it all kinds of it. Yeah, I do. You could add structure to it. And people are gonna give you better reviews.

Starting point is 00:30:39 You could literally be like, you know, take our, you know, hormone boosting, whatever, and it does nothing, but you can be like, you have to take this at 6 p.m. on an empty stomach. It's also a great out. And you'll get more people who feel it. It's also a great out for people who don't feel anything like, oh, did you remember to close one eye when you did that?

Starting point is 00:30:55 Yeah, yeah. And turn the lights off three times? Oh, that's okay. That's why I might be ruffling feathers with this because I know my mom's really into this, but this is how I've always felt about like homeopathic stuff. It's like little sugar pellets, you know, and then they have all of these like, please standards around it. I'm like, dude, this is just placebo.

Starting point is 00:31:15 Please tell me you looked into the cult video that I sent you. I did. So I, you said that too late last night. I know. I'm so glad because I got sucked in. I am excited. I'm gonna watch it tonight. So I don't want to, I'm like, I'll hold my, I'll hold sharing too much about it. It was called, I sent it over to the thread double. What was the name of it?

Starting point is 00:31:30 It's called, God, what's the name of it? It's, anyways. Uh oh oh, twin, yes, uh, twin flames. Okay. Yeah, something twin flames. Like, recovering twin flames or something. So one of you. Scaping twin flames.

Starting point is 00:31:43 Thank you, escaping twin flames. It's on Netflix. Isn't that what you would say? So, doesn't call each other when you guys were there. Shut up, shut up. Okay. So, but what was most fascinating was Katrina and I are watching this video.

Starting point is 00:31:52 Like, are you people followed this? Like, people were like sucked in. So, I got sucked in for people getting sucked in. Like, that was like, and then, like, what we always do when we watch something like that, like, man, these are like recent YouTube videos. So before it was even over, I saw, it's like, it's still going and it's still vibrant.

Starting point is 00:32:11 So, triple on that. So it's like one of your cult stuff that you like to watch and it's still going. One of the characteristics of cults is that you, it's some people get hardened and hunkered down on it when other people tell them and show them evidence that it's a cult. But of course, they're doubling down.

Starting point is 00:32:26 Yeah, of course, it doesn't matter because it worked for me. They don't want us to know. They don't want us to know the secret. Yeah, they told us you would say that. Yeah, I was so surprised when on the YouTube channel, there are YouTube channel, I thought for sure I'd see all of it. How much of our problems do you think are just self-made? Call them.

Starting point is 00:32:41 All of them, like, yeah, majority, nine, point nine, nine, nine. So trip off this. Here's something else he told me. He said, he goes, Dad, look up a compensatory reaction. It's a real thing. You know what compensatory reaction is? If you, let's say you do drugs, okay, let's say you hair on all the time. It's believable.

Starting point is 00:33:00 And you build a, say smoke right. And you start to build up a tolerance. Yeah. okay. If you do it in a novel area, a novel space, you're less likely to have a tolerance than if you do it in the space that you always do it in. So, let's say again, so if you, let's say you do,

Starting point is 00:33:17 I do heroin all the time. You do heroin all the time. Okay. If you do it in novel place, you're gonna, it's gonna feel it more and have less of a, what's a call, you build up a tolerance. Less of a tolerance, and if you do it in a space, you always do it in.

Starting point is 00:33:29 So what happens is trip off this, when you're in it, let's say you have a spot that you always do your drug, you have a place that you always do your drug. And this is actually quite common here, it's telling me apparently this is a thing. You do your drug in this one area. Your body anticipates, you're gonna take the drug and already kicks in the detoxifying pathways and the oh

Starting point is 00:33:47 fascinating and it builds up tolerance before you even take it. Wow. Yeah, it's called a compensator for your help in all these drugs. Drug addicts out right now. Yeah. They do your drugs in different places. Yeah. In the park on a plane. Interesting. That's that's pretty. That's your head. That's on your mind. I I know that's so this led me down a rabbit hole And I was reading about pain because pain I think is the easiest thing to study when it comes to are the our minds effects because pain is a perceived sensation and pain is very easily A fascinating subject. Do you know that they can't separate emotional from physical pain? Did you guys know that I can't? It's almost it's almost meaning the way it registers the brain. The way you feel it. Yeah. The way you feel it. The physical Physical affects your emotion. The pain caused from something physical versus pain that's caused from something emotional.

Starting point is 00:34:36 Same shit is happening in the body. In other words, I'm gonna read you a quote from this paper that I read. I blew my mind. I read it. I was like chicken versus the egg. Bro, listen to this. I blew my mind. I read it was like chicken versus the egg. Bro, listen to this. In many ways, so this is from these experts, right? In many ways, we feel the pain we expect to feel. Trip off that shit. Yeah. Isn't that crazy? God, it makes you wonder, right? Well, yeah, and that's why like kids have such a different perspective. Yes. The pain, because they haven't really gone through that process of like, you know,

Starting point is 00:35:05 I do this, this happens as a result of that. And until like, you know, they get that sort of data that they can fall back on. Well, you guys have had this experience because all of us, we weren't the greatest, we're the best rule of buying kids. We all get a lot of fist fights when we're kids. We've talked about it now. Yeah. Okay.

Starting point is 00:35:23 We got a little bit more brutal. Anybody who's ever gotten a real life like fist fight, like you asked them, did you notice your injuries until I was after? No, yeah, yeah. I remember I got in one and I shredded my, I mean I shredded my hands. Oh, so I was adrenaline the curious.

Starting point is 00:35:38 And I didn't even know I was walking away and my buddy's like, dude, your hands all messed up. Oh, sure. And I started feeling it. Yeah, crazy. I thought it was adrenaline, but. You know, and they tied all up. Oh, sure. Nice start feeling it. Yeah, I'm going. I thought it was your adrenaline, but. You know, and then tie it all back to fitness, right? Like, this is so, it just shows you the importance of,

Starting point is 00:35:50 when you're getting ready to start this journey, like how you frame all of it. Yes, you know what I'm saying? Yes. It's this gonna be, if you already are telling yourself, it's gonna be this miserable process, and you're gonna have to give up so much of your life, and it's gonna be all, like like if you focus on all that.

Starting point is 00:36:05 You're manifesting it, it's gonna hit. It's gonna be that way. Or how about this? I hate myself. I hate the way I look. I'm disgusting. Your body believes you. It'll mount an immune response.

Starting point is 00:36:16 It'll mount an inflammatory response. Your body will start to attack itself because you're telling yourself that your body's not good. It's disgusting. Get rid of it. By the way, this evolutionarily makes sense. Your inside of your body has to believe what your perception is. It has to.

Starting point is 00:36:33 If you perceive something, your body has to react. Why wouldn't your body treat itself like an enemy when you're constantly telling yourself your body's an enemy? That's why that whole gratitude practice when you feel anxiety is so brilliant. Like, I don't know why I'd never heard that before until not that long ago. I'm like, that is so such a smart practice. And everyone talks about anxiety, right?

Starting point is 00:36:54 That's one of the most popular conversations you hear around mental health right now is like how much anxiety everybody has. And it's like, well, maybe we need to all practice being grateful more often. And when that anxiety hits, like how many of you have actually disciplined yourself when you get that feeling of like shut,

Starting point is 00:37:09 the way you shut it down is by switching over and being like, consciously. Right, yeah, consciously going like, you know, what are the things that I'm very grateful for? By the way, that's hard to do because I think people feel like at least, or drowning. Well, not just that.

Starting point is 00:37:20 For me, it feels like, oh, gratitude should just happen naturally. No, you have to literally make the choice. You have to be intentional. Yeah, like, I know I'm anxious. And you know what sucks? When you feel anxious or angry or other shitty feeling, people think I don't want to feel this way.

Starting point is 00:37:32 You know, they do. There's a part that wants to be. Of course, that's why you're in it. Because you ever tell somebody, okay, I know you're mad and anxious, try practicing gratitude. Nascrew you. Yeah, yeah.

Starting point is 00:37:40 Oh, I guess you want to stay in that space? Yeah, yeah. No, no, no, actively try to do this and watch what happens and see what happens. Yeah, pretty, pretty interesting stuff. All right, I got some cool, I got a really, really interesting statistic for you guys. You guys know how I always quote that

Starting point is 00:37:56 HODSA tribe study that shows that they burn as many calories as I'm gonna take it on the couch. So I went through and I looked up how many steps the average hunter gatherer takes on a daily basis. Now keep in mind, we typically recommend the average person take 10,000 steps in, which is five miles.

Starting point is 00:38:14 And the average person only takes about 3,500. Yeah, average person takes about 3,500. We tell people to take 10,000, which is five miles a day. Yeah. The average hunter. The average hunter gatherer. You ready for this? Let me guess. Yes, yes, yes.

Starting point is 00:38:26 Okay, so you're gonna go by mile, you're gonna go by steps. Both. Okay. Either one. So five miles or 10,000 steps is the average person. Is it? No, that's what we tell people. Yeah, that's what we tell people.

Starting point is 00:38:36 Yeah, it's already gold. That's already gold. That's three times what the average person is doing already. Yeah. So I'm gonna guess, I'm gonna guess four times that. That's gonna be my guess. Okay, so, wow. So we're telling people to take five miles a day while they're doing the point. You think that the average, okay, what about your?

Starting point is 00:38:53 I think in like 25, 30,000. Yeah. Doug, I'm going to say 20,000. Yeah. You and Adam are very close. 19,000 steps. Wow. Sorry, 19, 19 miles. Yeah. 19 miles. Yeah. 19 miles a day. These people are taking how many steps? Well, uh, well, 10,000 steps is five miles. So four times that. So that's 40,000. I'm way off. Yeah. 30,000. Okay. So 19 miles a day, not thousands steps. Yeah. They're walking on average almost 20 miles a day.

Starting point is 00:39:25 Everyday. I mean, I believe that because I think, I mean, even when they're at rest, they sit in a squat position. They're active. Yeah, they're active. They're moving. I mean, they're constantly moving. So think about that for a second, right?

Starting point is 00:39:36 That hunter gather a study, which was really good. And they've also, by the way, they've done other studies. And how wild is their bodies adapted to that calorie intake? They're walking 19 miles a day, okay? And they're burning the same amount of calories as the average, like overweight, Westerner. Yeah. Because your metabolism adapts.

Starting point is 00:39:54 It's efficient. It adapts. That's why you gotta lift weights. If you're just trying to do a shit ton of activity in cardio, by the way, that's not saying it's not healthy. If you were to walk that much and it was okay and appropriate for you, you might not get lean from it necessarily, but it'll improve your health, for sure. So I'm not saying there's nothing good to it. But if you want to get lean, you got to speed up your metabolism.

Starting point is 00:40:12 Otherwise, it adapts. That's a lot of steps. That's a lot of walking. Every single day. Do I see or are buddy, Mike Matthews is doing like a trainer training thing? Is that I see that? No, I see that fun around. Did you hear that?

Starting point is 00:40:25 No, I do not read the notes that you have up when you're doing TV there, Doug? Well, that's nothing to do with Legion. That has to do with us. We're doing a trainer training. Yeah. Oh, I saw it put right next to Legion. I thought that it was Legion that's doing that.

Starting point is 00:40:38 No, it's us. We're doing a trainer training. That's gonna be it. Hold on, before we announce this thing, is this gonna be up by the time we this episode goes up? Yes, it will be. So it's on January 15th. to be a hold on. Before we, before we announce this thing, is this going to be up by the time we, this episode goes up, is it going to be good? Yes, it will be. So it's on January 15th. This is a big deal.

Starting point is 00:40:48 Okay. I want to tell everybody, we have not worked on a project as intensely with as much meaning and purpose as we have with this one. That's not to say we, you know, with the other maps, programs and all that stuff, like we are putting something together for coaches and trainers. We love everybody, but trainers and coaches, you have a special place in a heart. We were all trainers and coaches ourselves,

Starting point is 00:41:11 and we know what you guys are doing for people's health. So we're doing a three-part trainer training, which is free. This is gonna be free, and it's gonna be starting January 15th. So is that mean it goes 15th, 16th, 17th? Yeah, correct. So you have to sign up at mindpumptrainer.com and it's going to be awesome.

Starting point is 00:41:30 It's free, it's three days. And if you can't make the, so when we do it live, it's going to be live by the way. Just an aisle, yeah. Just an aisle be on there with you and we'll be answering all the questions that are coming in. If you can't make it live, you'll still get sent to recording.

Starting point is 00:41:44 Yeah. So for people that see it, maybe it conflicts with the time or what are with that, if you can't make it live, you'll still get sent the recording. So for people that see it, maybe it conflicts with the time or what are with that, but you'll still get the recording. Speaking of Legion, I've brought this up on an episode before, but we only ever talked about it once, and my buddy who came yesterday listened to the show. He's a Legion fan, so he comes every once in a while, he gives me free financial advice, my friend Dominic Loveham, and for Legion protein. And I know, he doesn't trade. He just and for Legion protein. And I never know.

Starting point is 00:42:05 He did the trade. He just does it, right? And I feel like I want to give him something in return. So everyone's gonna give him something that we have in the back, and I gave him Legion protein a while ago, loves it. Legion puts, I talked about this once, they put together stacks.

Starting point is 00:42:18 So he was like, dude, I love the stacks that they put together on their website. So they'll have like a mass building stack, a longevity stack, whatever, and they'll combine their different products and discount them. So you can buy them, use them together, and they're designed to be used synergistically.

Starting point is 00:42:34 If you go on their website, yeah, it's good stuff. So he was telling me, yesterday's like, I'm gonna get the mass stack. What do you think of it? What Legion's legit, too? Did you know what comes on that? There it comes with that. Maybe we could look it up.

Starting point is 00:42:44 I don't remember, but I think recharge, which is their Crate team, protein powder is in there. I don't remember what else was included. I didn't, what is the, okay, remind me why you take, I saw it anyways, I'm thinking of Legion right now because I just started taking it. I didn't realize you had a vitamin D supplement told me I was out of the oven.

Starting point is 00:43:03 And it's vitamin D, K you had a vitamin D supplement told me I don't go. And it's vitamin D. Three. K, yeah, vitamin D three, but it's got K and what else does it have in it? Maybe magnesium. There's one other thing that, no, it's not, I don't think it's magnesium. So vitamin K, but there's someone who's telling me

Starting point is 00:43:16 why you want to take K with D. Okay, real quick, the Muscle Girl stack is way protein pulse, which is their pre-workout and recharge, which is their creatine supplement. Okay. Don't forget the IC. The what? Never mind.

Starting point is 00:43:27 Okay. You said D&K. Oh, my bad. So, D, so vitamin D, you take it with vitamin K because they both work together. So you're going to get better absorption of vitamin D and the K is good for blood clotting, it's good for the bones, good for health as well. So then why don't all vitamin D supplements? That's necessary.

Starting point is 00:43:48 It's not necessary, but better for absorption. Probably better. Yeah, probably. Yeah, we actually talk. Do you talk vitamin D with K versus just vitamin D? I got a, I mean, I wish I would have remembered. Well, I've heard that it helps you with calcium absorption. And calcium absorption.

Starting point is 00:44:01 That's it. That's it. There was also something to do with the buildup of the plaque, because we talked about this. Yes, correct. The buildup of plaque and they, someone wrote. So D and K, some way. That's it. There was also something to do with the buildup of the plaque, because we talked about this. Yes, correct. The buildup of plaque and they, someone wrote, so D and K, some nutritionist wrote me a long old thing about when you talk about vitamin D, you should always recommend that people take it for K, and then that was the exact, and that would, they had to do with plaque

Starting point is 00:44:16 buildup. That's why I was asking it. So I couldn't remember exactly what they said, and I'm like, oh, I don't remember, I don't remember reading it. Yeah, so vitamin D3, vitamin K2, and then add calcium. So vitamin K combined with vitamin D significantly increased the total bone mineral density. That's what it was. The episode when we were talking, we just recently talked about that. Oh, yeah. Yeah. Yeah. So if you're supplementing to increase bone density because of a nutrient deficiency,

Starting point is 00:44:41 which is typically either D, K calcium calcium, or magnesium or all of those, then you take D and K together to help. Yeah, if your body doesn't use calcium effectively, it can raise the risk of depositing calcium in the arteries and soft tissue. That's true. That's true. By the way, the best way to prevent that is to string-train. Because if you take a bunch of calcium or you eat foods with calcium and the calcium has nowhere to go because your body is not trying to utilize it for bone strengthening, then that's so if you strength train. So that becomes increasingly more important if you're not lifting weights.

Starting point is 00:45:16 Yes. And then if you're lifting weights, you already have kind of a protective. A little bit. But it's probably better. Still, yeah. Yeah. Interesting that all I, and of course, I leave it to Mike, right? Because I know Mike. Vitamin K, if I'm not mistaken, especially for women who menstruate regularly, it's important because they lose certain nutrients when they menstruate. Yeah. So if I'm not mistaken, maybe does the iron iron is the other. Oh, you got a C K, but the whole time you waiting. The stack you guys have

Starting point is 00:45:44 been waiting for. There you go it. Okay, but the whole time you're waiting. It's the stack you guys have been waiting for. There you go. Vitamin K helps regulate the flow of blood during periods. Lack of adequate amounts of vitamin K can cause excessive bleeding, that's the other thing. Because vitamin K helps with blood clotting. Mm-hmm. So beautiful.

Starting point is 00:45:57 Speaking of health, here's an interesting statistic that strengthens the argument that we are not suffering from an obesity epidemic, but rather a lack of muscle. Black of muscle epidemic and obesity is one of the side effects of this. It's like the smoke, but the fire is what we wanna look, right?

Starting point is 00:46:18 A lot of people don't know this. 40% okay, almost half. So it's a significant minority. 40% of people who get diabetes, hypertension, or cardiovascular disease are not overweight. So they talk about obesity, and obesity itself does cause lots of these issues, but almost half of the people with the things I just mentioned are not overweight, they're not over fat. What are they all having common under muscle?

Starting point is 00:46:48 Yeah. It's the muscle that is the issue. Build muscles, it's very, very protective. But crazy, a lot of people don't know that. They think I bet people would guess it'd be more like 90% of people who get to see people. Yeah, I would have guessed that. I would have guessed that.

Starting point is 00:47:02 That's almost half you're saying that's not. That's right. That's actually really interesting. Yep. You guys don't have any family members like that where they weren't overweight and then they had. Yeah. Yeah, I mean, it goes back to the muscle quality.

Starting point is 00:47:15 It would be interesting to see if you could like sort of slice it in half and you could see like the marbling or like versus versus a good quality dense muscle tissue. Because it's, yeah, you see, they're not huge or not. I have some, I guess you call them skinny fats, sort of family members that aren't quite as physically actively used to be, but it's like, they don't look visibly out of shape, but they definitely, you could tell our limit is.

Starting point is 00:47:42 So you know, is there, you know that, I'm glad you went to stretch I've never asked you this before and I've always wondered this Do you think people that actually don't show a lot of like visceral fat like that and they hold more internally and vice versa You mean just role is the internal. Oh, that's why me. Excuse me. The people that have that are the don't show it so much and vice versa So like you have like the skinny fat person. So I used to say this as a trainer like I think sometimes it's more dangerous when I get like the client who is like skinny looking and I test their body fat

Starting point is 00:48:13 and their body fat percentage is really high, but they don't look like it. And so the thought is like I wonder if that person is is got a lot of visceral fat versus Yeah, visceral fat is a fat around the organs. That's the worst kind. And then the fat that Dr. Gabriel fat's a fat around the organs, that's the worst kind. And then the fat that Dr. Gabriel Lion was talking about within the muscle, we don't really test for that. Yeah, we don't.

Starting point is 00:48:32 No. So, and it sucks, because I think it shows up as leading body. But do you think this leading, because a lot of time, I mean, I don't know if you've seen this too, but like they get like emboldened that they're still kind of skinny,

Starting point is 00:48:42 so they just keep like perpetually... That's my point. Yeah. But yeah, they keep building all this fat up around their arteries and they don't see it. So they think they're okay. Do you think that is, do you think there's a direct correlation with that?

Starting point is 00:48:54 Like, so let's say you have two people, you measure their body fat and one of them is visibly overweight. You can tell. I mean, they're 30% by that and they look like they're 30% body fat plus we're talking about a male right now and Then you have another one who's 30% also, but he's skinny looking like We worse. Yeah, I would guess that right. Yeah, I would guess worse. I would I would think so too You know, it's crazy about what we're talking about. We all know people like this my grandfather my dad's I was like this

Starting point is 00:49:21 He had a belly. You couldn't pinch fat on it So we had this big belly. It's all distended my dad's side was like this. He had a belly, you couldn't pinch that on it. So he had this big belly. He's all distended. And he would joke about it. Like, oh, it's hard, it's all hard. And he'd laugh about it, whatever. And it literally, it's got one pack.

Starting point is 00:49:33 The last time I saw him, I'd go to pinch it. And I mean, you could pinch some, but it wasn't a lot. It was all this oral. It was all underneath the muscle and around his organ. Yeah, you see that. And then you see they get those little deposits, right? Where they have like all these like little like those knots like yes.

Starting point is 00:49:49 I don't know if that's connected. And that's good question. I wonder what that is though. I think it, I see that with some people get ripped too. But get like they look like they have bumps. Oh really? That's called lipo, uh, lipo something. In extreme cases, the people will get it

Starting point is 00:50:01 on their arms and stuff. Oh yeah. I do somebody like that. Yeah, my buddy's doubt is he's got, we're like, but 92, he's got a belly and it's like hard as a rock. And then he also has like those little deposits, hold up. Yeah, so like, like, Pomas. Yeah, like Pomas are what they are.

Starting point is 00:50:16 Doug, put up, put like Pomas up there. Like, are they, they're just deposits? Yeah, I'm trying to think of what I've seen that before. Oh, you have. Oh, you definitely have. Oh, yeah, for sure. It's a non-cancer's benign lump that forms due to an overgrowth of fat cells.

Starting point is 00:50:30 Click on images and then we'll show you pictures of what they look like. So I knew somebody were, I mean, they were all over. I think I've seen it on the arm before too. Yeah. I've definitely seen it on several people's like guts before. Yeah, there you go. Those are, yeah, see.

Starting point is 00:50:43 Those are like pomas. Strange, right? What would cause that? There's not one on the gut though. I wish I would have been a belly looks like this. Yeah, you could go. Those are, yeah, see, there's a light Pomas. Strange, right? What would cause that? There's not one on the gut though. I was sure you like what a belly looks like. Yeah, you could put light Pomas on the stomach. Everybody has like a munkhole or somebody that they have that has that has this because he used to brag too about how how solid. Yeah, he's like, oh, there's a guy right there on the right, you can

Starting point is 00:51:00 kind of circle him. Kind of, yeah. Okay. But when they get really, I've seen people get really lean and have that, you know when I was younger, I thought that was, that was, some of these pictures are disturbing them. Look at that. Let's get out of that real quick.

Starting point is 00:51:11 Get the hell out of there. Ah! When I was younger and I saw bodybuilders with that, I thought that it was, oh, this lumps from the steroids, or was it, it was build up. Yeah, it's just,

Starting point is 00:51:22 injected right before they went on stage or whatever. Anyway, it's fascinating to me that such a huge percentage, 40% is almost half. So you're not protected. How many people walk around because they're not overweight and then they get this shock. I have an uncle like this, shocked that he got, you know, heart attack.

Starting point is 00:51:43 Yeah. And he's like, what's going on? I'm not even overweight. Yeah. And I'm like, you need to strengthen your body, dude. It's the muscle. That's the, it's the lack of strength and lack of muscle. You know, that's causing some of these problems. Anyway, I want to read something to you guys that I, I read this morning that I thought was

Starting point is 00:51:58 super fascinating. It was someone's tweet. And it really, I think there's something to it. Okay, so check this out. This is the tweet. Men want sex. Women want attention. This is why porn ruins men and social media ruins women.

Starting point is 00:52:18 Now the data on social media is negative effects on people, shows that social media has a far more negative effect on women than it does on men. And then the data on porn shows the reverse. Far more negative effect on men. Interesting on women. I think that's true. Yeah, I could see. I mean, there's obviously some crossover there with social media and like getting attention from women that, you know, sure. But yeah, I could see that's definitely a bigger pull for men in the porn direction. Yeah, like think about that, like, you know, an insecure, you know, kind of woman, you know, she wants to, she wants the attention. She wants people to focus on her. Look at me, see

Starting point is 00:52:57 whatever social media allows that. And then of course, when it comes to pornography, men are or visually stimulated and more likely to get, you know, develop issues as a result. I thought that was fascinated. That is. So did you, did the tweet get a ton of controversy? What was it? How was it received? People were agreeing. But I mean, it might be a self-selection bias

Starting point is 00:53:15 because it's a person. So their followers are gonna agree. I mean, sometimes people get so defensive about stuff like that, you know. I, you know, but think about it like, Doug, look up social media's effects on girls versus boys. It's a lot worse for, now it's bad for everyone, it can have it like just like point can affect

Starting point is 00:53:32 a lot of people. Yeah. I mean, I haven't looked at it. I mean, definitely what I guess I would see the trends of like what women wear and everything in terms of like, I feel like social media accelerated what I saw before. I was like, I guess like not that wouldn't happen that much in real life. I wouldn't see it as much like walking around,

Starting point is 00:53:54 but now you see the version of what you see on social media a lot more. Yeah. Yeah. Yeah, see girls are more likely to voice to say social media has made them feel like their friends are leaving them out of things or if you're worse about their own life.

Starting point is 00:54:08 37 to 24% and then 28 to 18%? 45 to 32. That's overwhelmed, but then look at the rest of them. So if you go down, so I look this up, if you go down the list of the negative things that people will report with social media, girls are far more effective. Yeah, I feel like far is a stretch

Starting point is 00:54:28 when you're talking about 10%. That's not 10. Well, first of all, it's 13%, which is a big, that's it. One is 13, one is 10. One is 13, the other one is 27 to 24, then you have 28 to 18. If you go across the board, 13 and 10%.

Starting point is 00:54:43 Yeah, if you go, well, if you go across the board, 13 and 10%. If you go, well, if you go across the board, my point is it's a significant, it's significantly more negative for girls. Well, that's why I'm correcting it. I don't agree that that's a significant number when you're talking about a poet that. I think it's 50% more girls over boys in these cases. That's okay.

Starting point is 00:55:01 50% yeah. So you have like say 10 girls feel this way, only five boys boys will that's right. Yeah, that is significant to me. Yeah, that's what they're you're looking at Well, that's five like seven seven boys. Yeah, that's percentages, bro. That's not a small percentage. You take 10,000 Boys 32% of them versus 45% how many more girls is that a lot? That's a big percentage. Well, it's a total number. Yeah, I would expect it to be a more dramatic number than a difference of 13 or 10%. I don't think that's a, I mean,

Starting point is 00:55:33 but this is also self-reported, so that's a few research, but you can see other data. Right, well, think about that. Okay, we know how many men are gonna admit that their feelings are her or their insecure about something like that. Like, do you got gotta factor that in, but you know, bump it in other 5%,

Starting point is 00:55:47 so now it's really a, like, I don't know. I don't know. I don't know. I don't know. I don't know. I don't know. I don't know.

Starting point is 00:55:54 Everybody fucking is affected by it. So, like, yeah. So, look up, okay, that first search actually is pretty good. Click on that one that just came up. What gender is more, and then you could, you know, changing your search, you could look up, what would you wanna look up? I guess the reason why I'm challenging this

Starting point is 00:56:10 is because not that I don't think there's somewhat of a discrepancy here is that, I think it equally, both those things equally affect both sex, dramatic things. Okay, so look, if you look, I think women watch porn and probably go like, oh, I gotta live up to this. I don't even like that, or this doesn't feel good.

Starting point is 00:56:24 Like I'm sure they have their own issues that they have with it. Oh yeah, I think men. Yeah and probably go like, oh, I gotta live up to this. I don't even like that. Or this doesn't feel good. Like I'm sure they have their own issues that they have with it. Oh yeah, man. Yeah, but the addictive, the like people get addicted to porn or really negatively affects their life is mostly men. Yeah. It's, you know, look at that. We're used to it.

Starting point is 00:56:36 Body image issues, boys are gonna get affected too, but girls get far more affected by social media. And then think of this, there's also this here. Try to get attention on social media as a boy or a man versus as a girl or a woman. Yeah, well, I mean, I can make also the argument too though. I mean, I imagine a lot of these young men that are, they're striving to be successful.

Starting point is 00:56:57 And like when you look at social media, you think every dude is fucking rich. Every dude's got a Lamborghini or a Ferrari and he's traveling private all over the place. And so it's like, man, and here I am working my butt off to make, you know, 60 grand a year and I feel inadequate because of that.

Starting point is 00:57:11 I mean, I think there's- Well, let's do this. I think affecting both sets pretty equally. No, I don't think it's not equal. All the data every single thing that we do. Well, I mean, okay, it's not exactly, but I don't think you're making a sound that's really a big difference.

Starting point is 00:57:21 I don't feel like it's that big of a difference. That's a significant, bro. And especially when you do studies when you're comparing the genders, differences between genders typically, unless you're talking about physical strength or the obvious stuff, we're not that different. Men and women are pretty similar on a lot of different things.

Starting point is 00:57:37 10% is literally one at every 10% so every 10 people, there's one more boy than girl or one more girl than boy. That's not a, I don't think that's a, when you talk about, especially when we're, self select, like these people are reporting themselves and studies are all, you got a factor in flawed the fuck part of that too, like it's not.

Starting point is 00:57:54 So have you seen the data on anxiety and how it's rising among kids and then compare that to boys versus girls? Have you seen that? I have seen that. I have seen that. Significantly higher growth rate among versus girls. Have you seen that? I have seen that. I have seen that. Significantly higher growth rate among young girls. I mean, all the negatives, my point is anyway with this,

Starting point is 00:58:10 is I thought it was an interesting tweet, and I think there's definitely some truth to it, it's all I'm saying. No, I mean, it maybe look at you. It makes for a good conversation, because I do think that there is a conversation here to be had, but I don't know what to say. I will say this, porn is probably worse here to be had. But I, I, I don't know. I will say this porn is probably worse for boys than social media is for girls.

Starting point is 00:58:29 I think boys are more affected by porn than girls are affected by social media in terms of percentages. That's what, that's what I was saying. I mean, you, and there's also this, you had a factor in the usage of both those things and how much that makes a difference. Oh, girls use it way more. Yeah. Well, I mean, that like, like a girl who has a social, an Instagram, but checks it once a week, and a guy who gets on porn once a week,

Starting point is 00:58:53 versus the same person who does that every day. Oh, that's not how they do it. What they do is- I know, but that's my point of how much that could, that would make even more of a difference. Of course, but they're not looking at that. What they're looking at is how many hours a week does the worst, the people with the worst issues

Starting point is 00:59:09 with porn watch it and then what's that makeup? And then how many people have negative, report negative effects from social media? What does that usage look like? Of course, in the middle, there's gonna be tons of crossover, right? Yeah, I mean, I feel like. What does that say, Doug,

Starting point is 00:59:21 because your TV disconnected? Oh, okay, yeah. So girls are more frequent users of social media networks. 91% of girls were on networks, such as Facebook and Instagram, against 83% of boys. So I don't know about length of use. That's a good question.

Starting point is 00:59:37 Yeah, I mean, I feel like the biggest thing away is just to highlight how both, how those are both extremely toxic habits. Totally. Totally. Totally. Not just that, but I are both extremely toxic habits. Totally. We have totally, we've normalized. Not just that, but I mean, have just introduced. Yeah.

Starting point is 00:59:49 Like, it didn't exist. Right, right. You literally poured hub and that access to that much pornography did not exist just to what two and a half decades ago. And the same thing goes for social media didn't exist before. And so here's these two extremely addictive toxic things that both men and women are drawn to. And I praise this function in social interactions in real life.

Starting point is 01:00:12 It is. Yeah. From both sides. Just very, girls spend nearly an hour more on social media than boys. Girls are more social. They're more, they read social cues more. They're influenced more by community.

Starting point is 01:00:23 It's by opinions, by what people think. It's the collective, yeah, which is because it goes to their strength, right? Women were the society builders. Now, men are far more suicidal, aren't we? Yeah, but less likely to be depressed. So that's funny. That's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the,

Starting point is 01:00:41 the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, the, that's the, that's the, that's the, that's the, that's the, that's the, that's the the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the, that's the That's what we do worse. Yeah. That's fun. We take action. So it's so bad. It's so terrible. No, I'm allowed to laugh at that because I lost my father to that. So that's the only reason I can't.

Starting point is 01:00:50 I can just laugh. You just made this fucking thing. I'm saying. No, I mean, you're going to have somebody's going to get all fucking sensitive because you can laugh about this. Right. Right. So we get a lot of people to get a pass.

Starting point is 01:01:01 No, it's terrible. Come on, this is terrible thing. But yeah, men, so men die from suicide three to five times more often than females, but women suffer from depression and anxiety and have more negative affect than men do. But yeah, men are more likely to do it. I mean, I wouldn't you think that that kind of factors

Starting point is 01:01:18 into that number though, right? Because the men are not, if they took their life, they're not reporting that they're suffering from depression where women don't take their life but then continue to take care of the problem. They don't talk about their feelings, so how are you gonna know really at that point? You know, do you think that,

Starting point is 01:01:32 I mean, some countries are already, like I think China is like, they only allow their kids, the kids a certain amount of time. I mean, this is one of the tough parts of being in a completely free society, right? You have to do it. Yeah, you have to make that choice.

Starting point is 01:01:48 And so we have to go through this, you know, learning curve, like how long until we start educating our kids on like... Well, we haven't even regulated pornography. I mean, anybody can go online at any moment and see anything. And I'm like super like we should have the choice to do whatever we want type of deal. But the data on it now is coming back and it's pretty bad. It's really bad.

Starting point is 01:02:13 Like if a kid watches porn before the age of 15, I think the odds of them having a successful relationship later decreased by, I was like a significant person. How did that get away from us? Because there was quite a bit of standards in terms of you being 18 and like, I guess because it was physically, like you would go into a store and like,

Starting point is 01:02:30 there's like a lot of like barriers to that previously. And now it's like, I mean, they kind of started by having you have to check a box or anything. But it's like, who the heck knows who you are? Like because there's no real verification process. Well, I also think that they followed the freemium model that works so well on the internet is that there's so much volume that you can give away a lot for free and by by default You're going to get a percentage of people that actually pay for more access and so If old business would be like, oh, this is what I'm selling. There's no way I'm going to give this for free

Starting point is 01:03:01 You got to pay for it if you want this video cassette, you gotta pay for it. Or if you want access to this magazine, you gotta pay for it, where the internet comes along and it goes like, oh, actually, if we just get everybody hooked and addicted, there's a percentage of people that are gonna need more or want more. It's just that, and then-

Starting point is 01:03:16 It's also, it was out, it grew so fast that regulators could do anything about it. Yeah. And then because of its popularity and power, now regulating it is really hard. I do feel like it's more of a conversation, don't you agree? Like I feel like that, it's both social media and pornography. I, and I don't know if this is a bias because of the people I follow and the circles that

Starting point is 01:03:38 we're in, but it does feel like to me more people are aware. Like you think of like the movie social dilemma that, or the, I think it was a movie, right? Or do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a do a on it, they post once every few months on Instagram. It's actually more cool now to not be constantly. Oh, you think that they're like thirsty? You look thirsty if you're posting every single day. You know what I'm saying? If you don't have a business, what are you doing? I'll tell you, man, because when we are at ARC, that woman comes up and she talks about the current,

Starting point is 01:04:17 because now we have data. We didn't have data when it's first started happening. And she said, don't let your kids get a smartphone or go on social media until they're in high school. Yeah, yeah. Until they're in high school. Okay, looking back, it's the biggest regret I have with my, because I have obviously four kids, but they're all, they're divided by a pretty big gap. That's the biggest regret that I have is I let my kids go on, you know, internet and do whatever, way too early, way too loud. I mean, the hard part is that you and Doug,

Starting point is 01:04:46 because of the age of your guys' kids, are you guys really, we didn't know. It was so, I mean, remember, when that stuff came out, it was all new. Well, not only that, but it was celebrated. Like, this is amazing technology. It's gonna change the world. It's so, like, look at all the things that have,

Starting point is 01:05:03 look at all the business coming from it. Like, it was so on the positive. We're just now the conversation shifting to all the dangers of it. So I feel for moms and dads that. Well, now with my younger two, they're not, of course, because you have it. Right, you have a different,

Starting point is 01:05:18 you have a whole different view of it. I know, it's crazy. Hopefully what you don't do is over-correct. Yeah. Hopefully you, because you're at the two ends that you think you went one extreme let let it off let it go like crazy then you have these one that you're so freaked out about that you're like you're not a lot of touching little camera hovering above them all the time what they're doing.

Starting point is 01:05:36 Yeah. You know the over correcting thing I think that's more risk when you're not in a surrounded by other people do the same thing. If you're a kid is different than all the other kids it's hard. You just have all these friends that are like you just said something when you're not in a surrounded by other people do the same thing You kid is different than all the other kids is hard. You just have all these friends that are like you just said something That's actually been really on my mind right now, and I'd love to hear some I'd love to hear a professional on this Okay, so I Love that you happen to be a professional. I love I love the Nanette camera the technology and that like to be able to like It's just so cool, right?

Starting point is 01:06:05 But I also realize now that my son is aware of it and old enough that he actually talks to us in it, right? Where he'll, daddy, could you come in here? And I thought, am I training my son in this generation to be so okay with something always being watched? Totally. I'm also conditioning them to be even more okay with like this. You guys freak out about all these government interventions

Starting point is 01:06:31 of being able to monitor. They're not gonna care. They're like, my dad was watching me with a camera 24 or 7. Plus do they ever feel like they have private quiet alone time? Right, if they have that, they don't feel that way because they know dads right there in the glowing light. I don't know what that looks like. When you take that away, like my son just turned three

Starting point is 01:06:50 like see we do it now, like, I get it with like a baby. I want it gone now, like Katrina and I already told her that. Like she, it's gonna be, maybe put it outside his door. I don't think he needs it anymore. He doesn't need it anymore. He doesn't need it anymore. There's no reason other than what we want as parents.

Starting point is 01:07:08 He is old enough now. If you want us to come get you. To go to the bathroom, get you come in our room, open doors, you can do everything he needs to communicate to us. And we're right down the hall. That is 100% our issue. And so you're probably right. 100% yeah, I missed that window.

Starting point is 01:07:24 Yeah, we were said, yeah, you could hear, but we didn't see. We were raised on none of it. None of it. None of it. You know what I'm saying? So we and we were, if you got sick, you had to get up,

Starting point is 01:07:34 walked your parents' room and throw up on their floor. And really my fear is that because he's now at that awareness stage, that am I conditioning him okay, for like being monitored all the time and that's normal. And also not ever and always feeling like he's being watched. Yeah, I know. Yeah, I know.

Starting point is 01:07:51 I know. I'm with you, bro. So hopefully my wife hears this and she throws it out by the time I go. Oh, that's it. She's got one of the new Lord's heads of that. All right, so let's do a shout out. This gentleman, he's got a great podcast.

Starting point is 01:08:03 Sharp, sharp, very sharp, very intelligent. One of the best talks at Dia Arc. Yes, fire. His name is Constantine, what's his last name? Kisin. Kisin, I think that's what you're saying. Spelled with the K, both. Constantine Kisin, this guy is fire.

Starting point is 01:08:19 I would hate to debate this guy. He just shreds people. So good. So such a great communicator. One of my favorite, he also has been interviewed on our good friend Chris Williamson's podcast. That's a good listen to. I was actually listening to some of that other day.

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Starting point is 01:09:13 All right, back to the show. Our next color's going to Zolo from Alabama. What's happening, Gonzalo? How can we help you? Gentlemen, holy, it's for real, it's happening. Yeah. What's up? Hey, gentlemen. So first, I'll super fast with the usual. You guys are awesome and what I've learned from you guys,

Starting point is 01:09:34 my family and I apply every day. So thank you for that. Thank you. Awesome, thank you. And one very quick note I want to thank Justin. I actually was here about a year ago and Justin, all of you and Justin gave some great advice to my daughter, that she was starting to mess things.

Starting point is 01:09:57 She was working to get in shape and the advice we guys gave, she can do that. Philips and Hamstands and things of that nature now. So thank you. Wow. That's incredible. That's incredible. Let's create a here.

Starting point is 01:10:10 He's still one time. There you go. There you go. OK. So, sure, then just launch into the question. Yes, please do it. All right, let's go ahead. So I'll read it all from just like I said to you guys.

Starting point is 01:10:24 So I'm a 52 year old dad. I'm about five foot eight, 195 pounds, just to give you like some context. I'm about 18% body fat. And I feel like I've hit my, my max natural potential, I guess, for growth and aesthetics. I seem to have peaked when it comes to I've been running maps programs for about almost two years now. I'm doing the typical anabolic performance aesthetic kind of cycle.

Starting point is 01:10:55 Great results. I was able to improve all my lives and so forth, but in the last year or so, I feel like I'm kind of like spinning my wheels a little bit, and not complaining, still I feel like the best shape of my life. But I wanted to see if there's a way with my corn goals which are to drop from that 18% body fat to maybe a 15% would be nice.

Starting point is 01:11:23 And then add some specific size of all all pay attention to some of the aesthetics, right? And see if I can bring some of that and fine tune it. But my question is, how do I go about meeting those goals and how do I fine tune maps programming having run it as written? new maps programming, having run it as written. So a few times, what can I do to better improve those goals or to find through those goals? Very, very straightforward question. The answer's pretty simple. So first off, you're 18, you wanna get down to 15,

Starting point is 01:12:01 very doable, very, very doable. Now here's the thing about getting down to 15, especially when you get down below 15 towards 12 or 11, is a lot of times the areas that you wanna focus on reveal themselves as you get leaner. Going from 18 to 15%, is pretty visible, 15 is a good body fat percentage. Going from like 15 to 12,

Starting point is 01:12:24 really makes a big difference in the aesthetics. And it's all totally doable, okay, for someone like yourself. 195, 5, 8, 18% body fat, you have a good amount of lean body mass on your body. So this shouldn't be an issue. It's literally a straightforward as cutting your calories and being consistent.

Starting point is 01:12:42 Have you tracked calories? Have you tracked calories to get an idea what your maintenance is? So I am very good about tracking my protein. I always hit that goal about 180 to 200 grams a day, you know, on average, you know, sometimes a little more calories. I'm very, I know that I know that I'm within probably 3,000 to 3,300 calories a day. Oh wow, oh yeah. And I say that. I say that because if I reduce 500, say for a week or two, I can see the drop.

Starting point is 01:13:16 You know, and then if I increase, I can, well, I don't bulk too much nowadays. And to be fair, I have, I lost a bunch of weight when I started this journey, so I'm very cautious about bulking. I'm extremely attentive to that, right? Yeah. I would say go on a cut until you get down to about maybe 14% body fat or 15 if you're happy there, and then go and do a slow bulk. And that's it with as far as a body fat percentage of concerns.

Starting point is 01:13:45 So as far as your workout question is concerned, because you've followed the program so many times, it's as easy as taking volume away from certain body parts and adding it to the body parts you want to focus on. That's it. So what are the areas that you want to focus on specifically? So lots and biceps, I'm kind of like, I guess I'm kind of like a reverse

Starting point is 01:14:07 atom in that like my legs grow without even thinking. And then my upper body's just man, it's just, you know, the Lord gave it, the Lord take it away, right? So yeah, you can take some volume away from your lower body workouts and add it to your back workouts and Yeah, and maybe a little bit of bicep, but the extra back work will go to your biceps also So that's pretty much it so you can literally take If you took five sets away from your legs for the whole week and added it to back and maybe you know Maybe four sets to back one set to biceps or two and two. That's all you would have to do. What programs do you have of ours? We have suspension, which was the first one, that was the Justin's recommendation for the daughter. Then we have anabolic performance and aesthetic,

Starting point is 01:14:57 and my wife is currently doing a match 15, which we also own. By the way, she also in the last year has lost over 70 pounds. She's got a full foot. Wow. Wow. 70 pounds and put on and she is deadlift. She weighs. I shouldn't say how much she weighs, but she's small, but she just did her first over 200 pound deadlift. Wow. Wow. Let me ask you a question. Let's kill her. Let me ask you a question, Gonzalo, because it sounds like your whole family's been on this incredible journey. How transformative has it been for your family

Starting point is 01:15:30 to go from, you know, to lose weight to incorporate exercise in this way? It's strong. I mean, has it just been transformed? Yeah, okay. Life changing, it has been absolutely life changing. Seeing our health improve, our energy level to keep up with the kids, I mean, it has been a transformative experience.

Starting point is 01:15:48 No other way to the back. Excellent. I would actually like to give you map strong. And I think map strong would do you well for your goals too. Oh, God for back. Great idea. Yeah. I think I think that would be a great between the calorie calorie recommendation that South said and then running map straw That's a great. I think you're gonna see some great results map strong. You get back. Yeah development I love it. All right one another thing and it's sort of related and the Since I do seem to to gravitate towards kind of staying around the same way now that you've given me strategy I have a strategy to fall. One of the things that I've noticed related to is just like, for example, I've hit as far as the big lips, like what I've hit my PRs, if you will, in the last year or so. But now I am a little

Starting point is 01:16:37 bit older at 52. Should I, when I do something like strong, should I go for it like you know trapped should I Assuming strong is exactly what it sounds like to get really strong Should I be aiming to improve those PRs as I go through this journey should that be something also? You we you want to train as if you're aiming that way But you also want to be cognizant of the fact that you are reducing your calories and you're more than likely going to lose some strength. Very little. So you're training as if I want to be strong, so you're pushing the intensity, you're trying to stretch yourself, but also don't beat yourself up because you have to lighten

Starting point is 01:17:18 the deadlift by 25 pounds. That's not a big deal because we're in a calorie deficit. So you've got to know that if you're not feeding your body surplus of calories, the likelihood that you're going to get, especially at our age, as long as you've been lifting, the likelihood you're going to get strong, you might, because there's going to be unique exercises in there that you've never done.

Starting point is 01:17:37 For example, like a Snatch Crypt Deadlift is not a common exercise that people do. Your first time doing that, you might have to really lighten it up and then you might see yourself get stronger through the program. That might happen, but I wouldn't worry about it if you saw yourself not get stronger.

Starting point is 01:17:53 There's a thing in the novelty of these programs too, is it's like you're learning a new skill with that. You can come back and revisit some of these major lists that you've had PRs in again and see how that affected it. A lot of times, refocusing that attention elsewhere, you're going to fill in a need of a strength and stability that you wouldn't have got otherwise, which then you'll see how that translates. Yeah, when it comes to safety guns, all of those strengths, if you can perform an exercise with good control and stability, you own that movement, okay? It's safe.

Starting point is 01:18:25 It's safe, period into story. Where it starts to become a problem is when you start to lift the weight that is so heavy that if you're formed deviates by a half a percent, you can hurt yourself. Only you can determine what that looks like, okay? So, you know, for me, getting my deadlift above about 530 pounds, it's just not worth the squeeze, right?

Starting point is 01:18:45 The juice isn't worth the squeeze for me. If I, I mean, could I get it up? I can, I can push it, push it, push it. But what am I gonna get for adding 70 pounds in my deadlift, not much? And then my form goes off a little bit. The injury risk is kinda high. So that's the game that you wanna play as you get older

Starting point is 01:19:00 is okay, is it worth chasing the strength gains with this particular exercise? Or can I just slow down the reps? Can I pause the reps? Can I pick different exercises and challenge myself in different ways? Gotcha. That sounds phenomenal. Yeah.

Starting point is 01:19:16 Yeah. Let's do this. You got it. All right. So, map strong, cut your calories, perfect form and technique with your exercises No problem. You'll drop the body fat no problem. Yeah circle back to I love to hear how it goes, okay? We'll do I'm I'm fairly active in the in the form in the FB form. Yeah, so yeah I'll be glad to put some updates and some stuff in there. Please

Starting point is 01:19:43 Appreciate that thank you Absolutely, well gentlemen think it's been amazing as always. And yeah, keep doing what you guys do because it is awesome. And like I said, life changing and transforming. Thank you. Good work with your family. Keep it up. Thank you, yes sir.

Starting point is 01:19:58 Way to lead, man. You know, I asked them that because people think, oh, you're more fit, you know, that's great. You know, the impact it probably has on their mood, on their outlook on life, their conversations, their connections, the fact that they're all doing this journey together for a family to do this together is just exceptional.

Starting point is 01:20:17 And the fact that him and his wife, you know, it's funny, here's what the data shows. When you have a couple that has poor health, the rate of divorce goes up. When you have a couple with has poor health, the rate of divorce goes up. When you have a couple with poor health and one of them gets healthy and fit, the rate of divorce goes up. When both of them together get fit and healthy, the rate of divorce goes down. The journey together and the improvement in health, it actually increases the satisfaction

Starting point is 01:20:42 of the relationship of marriage. When I hear couples do that, love it. Well, it's a clear indication that both parties are growth-minded, right? They're both seeking to improve themselves. And I think that we carry over in all aspects of life, right? So if you have a partner who's willing to put the work in and improve themselves, both are on that same page,

Starting point is 01:21:01 the likelihood that you're going to grow stronger together is much higher than if one is growth mind. The other one doesn't give a shit. Totally. Our next caller is Dory from California. Hi, Dory. How can we help you?

Starting point is 01:21:13 Hi, guys. So nice to meet you. Nice to meet you too. You've been in my ear holes constantly the last 10 months. I have a three year old and two twin daughters. So in order to kind of keep me sane watching them, I just kind of have an ear pod in my ear all the time. So thank you for all of that, Senator.

Starting point is 01:21:28 Thank you. We're here for you. Thank you. So my question is, I'm a high school yoga teacher and I am really wanting to change the perception of yoga at my school and kind of really brought in the whole program out. Because currently it's about five sections within a PE class and my co-worker and I were really hoping to expand the program

Starting point is 01:21:51 not only within our school so that not just a certain population end up taking yoga, but so that middle school, elementary school, everybody kind of sees the value of yoga. And so we're thinking that if we can really tap into the coaches and the athletes, specifically at my school, to get them to really see the value of yoga, then we can maybe really start to permeate the rest of the school. Because I feel like if we could buy in from them. But currently, a lot of the coaches are, and even the athletes themselves are kind of old school in the sense of the like, oh, yoga, that's like wimpy or that's like a nap class or something like that. And so I'm just, so I sort of have two questions like, hey, how do you think I should approach the coaches so that they see, so that I don't feel like I'm just nagging them and then they're thinking that they're doing me a favor by like, okay fine

Starting point is 01:22:46 You could like lead my club might lead my guys in a in a flow sometime But really then seeing like wow, this is actually working, you know I'm thinking like mobility drills and things like that not full like I wouldn't do them like a vignasse flow because I know They do weight training. They do all that. So I'm thinking much more of like the mobility aspect because they're very stiff. And then two, do you maybe have any recommendations as far as maybe like five to ten? I don't know, just like a number, I know a number of drills that you think could work across the sports. Specifically, I'm thinking football, baseball, kind of the big ones, basketball, probably. Yeah, so those are just my questions. I know that I'm an English teacher.

Starting point is 01:23:29 I taught that for 15 years before yoga. So I understand the art of argumentation and connecting to my audience's values. I just don't know these coaches' values. So I just don't know like, how do I reach them? How do I get them to, I don't know, how would you go about this? Yeah, that's a, here's why I love this. I love this because this is a struggle

Starting point is 01:23:50 that every fitness coach has. And the struggle is how do I sell what I know effectively enough so the other person wants to try and follow it? Now yoga is when it comes to a practice, a structured practice for mobility. Now, this is when it comes to a practice, a structured practice for mobility. Now, this is how I define mobility. And Dory, how long have you been listening to the show? Probably the last five months,

Starting point is 01:24:14 but I've been kind of going back. I listen to probably like 10 episodes a day. Oh, wow, cool. Okay, so mobility is not just flexibility. Mobility is your ability to connect to and control a particular range of motion. Improving your mobility means you can connect to a larger range of motion.

Starting point is 01:24:33 Okay, so how does that benefit athletes? Well, they now have strength, power and speed that's accessible from larger ranges of motion, from different positions. In a range of strength. Yes, so if you're in football and you got a turn and twist and someone hits you, if you can summon strength from greater ranges of motion, from areas you couldn't before, not only does that prevent injury, makes you faster, it improves agility and strength.

Starting point is 01:24:59 The reason why yoga is a great practice for this, you know this is an instructor, really good yoga instructors, it's not passive. When you're in the poses, you're grounding, you're activating, you're pressing your feet out, you're reaching up, you're connecting to quote unquote stretches or poses. You're not just passively stretching. Now there is a form of yoga called yin yoga. That's very different, but traditional flow even or other types of yoga, you have to, if you really do it right, and I've taken yoga with instructors who are really good at this, they teach you how to activate and connect. You're not just sitting there passively, and that improves what's called

Starting point is 01:25:37 functional flexibility or functional mobility. So when you talk to these coaches, you can literally explain them and say, look, just being flexible is not good. In fact, flexibility can make you unstable. If you don't have strength, what I do is I teach as the way I teach yoga is I help people connect strength to flexibility. So your athletes are going to be able to summon strength and power from positions that they normally couldn't before. That's how I would sell it to the coaches. Okay, I think good. I like that, thank you.

Starting point is 01:26:09 Yeah, and I think too, and I can identify with this, and when I was working with high school athletes, and also too, I was trying to help out, like the girl soccer team, volleyball, water polo, like there was a lot of interest of like, how do we get these kids in the weight room? How do we get them all interested in you know training consistently? And two I wanted to make sure that you know the prerequisites were there they're able to move their body well They're able to control their body and all the stuff instead of recreating the wheel for you in terms of like what you're trying to structure

Starting point is 01:26:43 To present to these other coaches. We actually put a lot of time in simplifying a way to kind of test these end ranges. And with our compass tests, it was a very easy way for me to structure it in a way where we could use a wall, we could use just a PVC pipe, and we could do three different movements that reveal a whole lot in terms of like how well their body was able to move and connect. And from there, you can sort of provide a lot more of that instruction in terms of like whether it's ankle or hip focus or shoulder focus, you know, how to improve that connectivity, how to increase the range

Starting point is 01:27:29 of motion, how to gain strength and stability around those joints. But to test them right away first, I think that that can get the coaches' minds wrapped around the significance of it. And also, too, to have to kind of reveal where the athletes may have some deficits in terms of accessibility or their tightness. And so from a performance perspective, I think is the best way to pitch

Starting point is 01:27:59 any mobility or flexibility or yoga poses to get more buy-in. Because this is going to improve your ability to generate strength. This is going to improve your ability to be explosive and react and be faster. And like all these benefits revolve around how well you're connected to your body. That's in our MAPS Prime program. Do you have any of our programs, Story? I have an symbolic. revolve around how well you're connected to your body. That's in our maps prime program. Do you have any of our programs, Story?

Starting point is 01:28:26 I have an symbolic. Okay, so maps prime is what you're referring to. We'll send that to you. I think the point that Justin is making is incredibly important because I was sitting here and I was actually lost for like how I was gonna advise you here because I can only imagine how difficult and what a challenge this would be to convince

Starting point is 01:28:45 a couple meet head coaches that you have something to offer for them to be better at what they do, right? Like I could just imagine the ego in the way of delivering it and the only way I would feel like I could get through if I'm you is like, I've got to be able to show something tangible that these players, well, either one, feel it and see it immediately. And so what I, what Kay, I was thinking before Justin gave the test idea, which I think that's brilliant, is like, I'd want to get like a, you know, either the popular kid on the baseball team or one of the athletes and show him one or two moves before he goes

Starting point is 01:29:23 to batting practice or before he goes to sprints. So he can feel the translation of, look at when we did this rotational mobility move for you and then feel how the ball felt flying off here. But like I would want to be able to show them that so they can feel that. That was the effect. Right, so they could then they could go do the selling for me

Starting point is 01:29:44 of like, whoa, you know, I just spent some time with Miss Dory and boy, I can feel like that to me would be the key to get in. But what Justin's suggesting is another great way to do that, right? Is by testing these kids on prime and they're gonna be out, you're gonna see, it's gonna be very obvious to still be some of these movements.

Starting point is 01:30:02 They're just gonna fail miserably at or they won't be able to do. And then you literally can take them through one or two mobility movements that will improve that. And then you can turn around and retest them and they'll see that they will be better at those movements. So I think that's gonna be key. Another, I know the coach is slipping my mind right now.

Starting point is 01:30:19 Is it Eric Cressy who's the baseball coach that does a lot of mobility stuff online? Yeah, I've heard of him. Yeah. So he's got, I'm pretty sure he's got a pretty good YouTube channel that, that's specific to baseball players. Uh, I know Joe DeFranco is really good with football players. Um, so, you know, maybe diving through some of their stuff and Mike Boyle's another good one.

Starting point is 01:30:41 Yeah, Mike Boyle. So Mike Boyle, Joe DeFranco, Eric Cressy, very hyper focused on football and baseball players. They do a lot of mobility stuff. They explain specific challenges that these athletes have and then what mobility moves they can do to improve that. Maybe utilizing them, you know, maybe if you're bringing it

Starting point is 01:31:00 because they already have, they're already unknown authority in the sports world space. And maybe that's your end, you know, of like, hey, I just wanted to show you something to, and then be able to teach them that. Those are some ideas I have to. Yeah. It's, yeah, look, if you, again, if you differentiate flexibility with mobility and define it and say, look, I'm going to get your athletes to get stronger in deeper and longer range of motion. It's going to make them faster. It's going to improve their performance and definitely reduce the risk of injury.

Starting point is 01:31:34 You know, by now, coaches know that static stretching is not a good idea before heart-ethnetic performance. And they know this because now we have studies. So what they do now are called dynamic stretches, or dynamic warmups. Well, dynamic warmups are attempting to do what you could probably do better, which is improve connection to deeper ranges of motion. That's all dynamic stretching is.

Starting point is 01:31:55 So that's really the way I will position it, is I say, look, I can make your athletes stronger and deeper ranges of motion through tension with mobility. These are all buzzwords that coaches like. Like, because when they think yoga, they don't think necessarily strong or performance, but if you present it in that way, I think they might perk up a little bit. Yeah.

Starting point is 01:32:16 And just to get inspiration about what we're talking about with using our programs, Adam and I both did webinars, different webinars. One, Maps Prime webinar, I go through with Doug actually, the actual tests. So you can kind of go through that and see how we break that down and then where you can fit in certain yoga poses and things to highlight. And then also the way Adam structured this workout is basically like a kin stretch workout where it kind of covers the basis of ankles, hips, and shoulder, and it kind of goes to the gamut of very effective stretches to include.

Starting point is 01:32:58 Yeah, we'll send maps prime to you, so you'll have that. And then we'll send you links for those two webinars so you can watch them both instruct them on how they should be done. Awesome. Thank you so much. I really appreciate it. That's can be really helpful. I'm excited. Good luck, Dorian. Yeah. Good luck. Thanks for calling in. Yeah. Change their minds. Thank you. Thank you. Have a great day. You got it. This is like a, this is like the beginning of a cool movie, right? Like you watch a movie.

Starting point is 01:33:22 Yoga instructor tries to teach. This is like a, this is like a, the beginning of a cool movie, right? Like you watch a movie. Yoga instructor tries to teach. Oh, I mean, she's not gonna show us. It's a pretty big task. I'm glad you guys went first, because I'm like, I was kind of lost for words. So I'm like, because right away, I just think of like, yeah, right, dude, a coat of football, baseball coach, and the yoga teacher comes up to me and tell, like, dude, it was hard enough being inside.

Starting point is 01:33:44 And yeah, you had the thorny and you don't look like you. Right, exactly. Imagine, that's why I was like, no way dude, Justin already had enough heart, like heart, but you know, so I like extending this conversation for her because I didn't want to go back and forth because I know you, Sal, you like think of like, you got to sell it, but it's like, you could sell it

Starting point is 01:34:01 all you want, these fucking guys aren't, they're gonna need to see it. Yeah, yeah, they need to like, you could sell it all you want. These fucking guys aren't they're going to need to see it. Yeah. Yeah. They need to like, you need to be able to go show a kid or two, a couple of movements. And then he goes and hits the ball and goes, whoa. I felt that or take off running. Go like, ooh, I felt like they need to be able to feel something. Take one or two athletes. You just hyper focus on for a while. Yeah. That would work. Good luck. I mean, just because these guys are, I just can't imagine a coach being open-minded enough to do that.

Starting point is 01:34:28 And then the other angle again, like I said, the Eric Cressy, the Mike Boyles, the Joe DeFranco's, those guys are already authority in the first position. Maybe all of the position like this, like, hey, let me do your warm-up next practice. I mean, I think a coach might be okay with that, you know? Yeah. A lot of coaches, they don't like warm-ups or bored with them So maybe maybe hey, let me do the warm-up for your next practice. Yeah, well it depends. Yeah, they're very cool. Yeah, I don't know. Yeah, I'm pretty good. Yeah, I was gonna say could you imagine it?

Starting point is 01:34:54 You're a football coach. You're interrupting the yoga PE teacher comes you says, can I do your football players warm-ups? Oh, yeah, sure go ahead. Let me step aside. It's a task. Yeah, she. She can do it if, you know, it's gonna take some time. So it's not like. One of the shoes and bring like the incense and then, you know. Well, you know, the other part is, I don't know if for any of these coaches, sometimes you get like coaches that are in their mid to late 20s or early 30s, they still play a little bit.

Starting point is 01:35:19 And so being able to show the coach, so he feels it, you know, and then feels a difference when he goes to swing the bat or throw feels it, you know, and then feels a difference when he goes to swing the bat or throw the ball or do something and then maybe we had a coach actually tell us that when it was this, when he say deer doesn't warm up, he has deer on stretch. Oh, thank you. Oh, my God. Even my coach, you just say that.

Starting point is 01:35:38 Yeah, fringe. Every single time you see people drop like flies for the season, I'm like, yeah, great philosophy, bro. It's really working out. Our next caller is Brandon from Georgia. Brandon, what's happening? How can I help you? Hey, how's it going, guys?

Starting point is 01:35:52 Pretty good, man. What's up, man? What's going on? Good. So before I start, you know, just the, I just wanted to say thank you guys for everything. I've been listening to you guys for like five or six years now. I'm 23, so I started listening to you guys around when I was 17 or 18.

Starting point is 01:36:06 So you guys are giving me a lot of knowledge in my fitness journey, but not only that, but also being 23 and not to get too deep here. I didn't really have a father figure growing up. So listening to you guys's stories about, you know, how you handle your kids and like, especially now that I'm getting older into being, you know, transitioning into being like a actual man. You guys have taught me how to be a good man and not just a good man, but also a good father. So I mean, I'm way far from having a kid, but you know, thanks to you guys listening to you guys stories with your kids and how you treat them and how you just go about being a father. It's giving me a lot of insight for when it's my turn

Starting point is 01:36:48 to do that. And so thank you guys. It's amazing. It's a huge compliment. Thank you. Very humbling. How can we help you, man? So I have a few questions and I feel like questions,

Starting point is 01:36:58 I have three questions, but I feel like questions went into kind of tie into each other. So I'll just kind of go off on them. So basically to kind of give a little bit of a background, I've been active since I was a freshman in high school, since I was 14 years old. I did wrestling cross country and track. With those being super high intensity like cardio sports, I was always at a super low weight and then especially with wrestling, you know, having to stay at that low weight. Fast forward, I get at a high school and then I start weight training actually and then I start gaining weight and everything like that. So I've been

Starting point is 01:37:33 weight training since I was about 17 or 18. I'm 23 now. I competed in powerlifting twice. At my peak strength, I was 130 pounds. My max spot was 375. Ventures 265 and deadlift was 465. Wow. Yeah, last time I competed it was in 2021. I actually recently, last week, just signed up for another powerlifting competition coming up with February. So I'm about 16 weeks out. And so as far as like my training goes, I've always pushed more of a power building style training, you know, still focusing on staying strong in the big three. So with that, with all that being said, my first question is calories have always been a struggle for me, and I've always naturally been a

Starting point is 01:38:18 skinny kid. So it wasn't until like this year, like starting in January, end of last December that I really started my first actual bulk. I was always kind of like main gaining, but this was last year was the first time I started my first bulk, and I went from one 32 to 149 in like six to seven months from January to August. Whoa. So I do really, so listening to you guys's podcast

Starting point is 01:38:44 and being health conscious myself, I do a really, really good job at eating like whole foods, but I want to eat more so that I can gain more weight, but like eating any more food than I do now just feels impossible considering like like I said, it's literally like all whole foods. I don't eat like any like frozen foods, processed foods, junk food, anything like that. And I also don't have too much time to stop and eat at work because I'm a server at nights. And then during the day, I'm a photographer at a studio, so I'm like on the floor. So I don't know what advice would you guys to have to get more calories in?

Starting point is 01:39:23 Do you know what your body fat percentage is that, Brandon? I don't know. If I had to guess it probably be around maybe 17%. I can still see veins. I've definitely gained a lot more weight, but I'm still like the abs are slowly disappearing, but you can still see veins when I have like a ... I say you're a picture of your leader in such a relationship. Yeah, I feel like 14. Yeah, yeah. So, okay, so there's a couple ways you can approach this. All right, one is this is when adding either a hyper-palatable meal or a shake can be very valuable, okay?

Starting point is 01:40:04 So that's one approach. The second approach is to go on a cut and then go back on a bulk. What that does is it does resensitize your body to calories. It does resensitize your metabolism a bit. Your metabolism is fast. You're eating at a body weight of 149 pounds, you're eating about 3,000 calories a day. I get it. Adding 500 calories even if a shake is going to feel like you're

Starting point is 01:40:27 stuffing yourself. So if you go on a cut for like six weeks and drop maybe three, four percent body fat, then go back and reverse it. What you'll get are these kind of like these gains that come from a metabolism that slowed down a little bit and in the fact that you resensitize your body. Now you said you're a naturally skinny kid that might be scary to you to try to go on a cut, but when you come out of it, you're going to get some gains and strengthen muscle that are going to feel amazing. The most anabolic I've ever felt my entire life was coming out of a cut.

Starting point is 01:40:57 It's like your body's a sponge and you just want to build at that point. And then 3000 calories after a cut, all the sudden becomes super anabolic. So, and it's just what happens when you stay in a bulk or a cut for too long, the body does adapt after a while. And it's almost like it just doesn't want to react. And so, even someone who's cutting for a long time, we often have them do a bulk for a short period and go back to a cut. So I think a cut for six weeks or so, then go back on the bulk. I think that's a great option. The other option, like I said, would be a shake. I had a 500 calorie shake to what you're doing at the end

Starting point is 01:41:30 of the day, and that'll probably put another three to four pounds of muscle on your body. I agree with your first advice. I think that's spot on. And I wish I understood this when I was your age. I was still trapped and was super insecure about being skinny and small, that there was no way someone could convince me to do a six week cut. Like I just, the thought of losing 10 pounds, it was so hard to add to my body just seems so scary.

Starting point is 01:41:59 And I'll never forget when I finally went on my first cut of my life, which wasn't until my late 20s. And I had, I'll never forget when I finally went on my first cut of my life, which wasn't until my late 20s. And I had, I'll never forget losing like 10, 15 pounds and leaning out and struggling with it like insecure wise, like, oh my God, I'm getting small. And like, I just know I had, I was getting ready for prepping for doing a show right before I'd ever done anything. I just want to see if I were to compete what it would be like.

Starting point is 01:42:20 And so I knew I need to get shredded. And the irony was, I started to have people walk up to me and tell me that, you know, they have known me for, oh my god, bro, you're getting huge. And I'm like, what? I'm losing weight. I've lost 15 pounds. And I feel skinny. I'm not filling my t-shirts out. But people were complimenting me like I was bigger. And thank God for that because that's what helped keep me focused on, okay, I'm obviously don't look like everybody everybody else like I'm shrinking. I'm just keep going this direction. And then when I reversed and went back the other direction to a bulk, boy, it was easy to increase the calories, the weight came on. And when the weight came on, it got

Starting point is 01:42:57 allocated right to building muscle. It was like the best thing I ever did for myself. It's a great feeling. It is. And it's the hardest part will be psychologically fighting through it when you have been the skinny kid Who's always try to put on weight and you probably for the first time in your life feel like you've got some decent size to you And then here we are telling you go the other direction get lean again get smaller Trust the process if you do that for six weeks You trust what we're telling you it'll be one of the best things you ever did when you reverse and go the other direction again. Yeah, no, definitely.

Starting point is 01:43:28 I was definitely the always the one to like, it kind of like the opposite of like when you like have a somebody who wants to lose weight and you put them on like a bulk speed up. I was like never like I don't like ever want to go on a cut to the point where I was like, I didn't even like, I tried to, I tried my hardest nap to expand as much calories like during like no cardio at all. Like just like I always wanted to, I was basically have been like trying to bulk for like the last like six years, like the thought of like a, like, Brennan, you're me and Adam. Yeah. 100%. Literally, it's advice is perfect. Literally six week cut. You know, don't be aggressive about it, you know, like like 500 calorie deficit, 600 calorie deficit,

Starting point is 01:44:07 six weeks consistently, ignore your ego because it's gonna freak out because you're gonna drop water weight right away. Right away, you'll drop four pounds on the scale from water and you're gonna freak out. Oh my God, you'll see some strength loss because you don't have as many calories, don't freak out. But then when you reverse, it's going to be like holy cow. I

Starting point is 01:44:25 am just building muscle like ever like never before. Yeah. Yep. Now, would you, like I said, I'm 16 weeks out from a powerlifting competition at the end of February. Would you recommend doing that now or after I finish? What weight class are you gonna compete in? I have some leeway, so I forgot what it is in kilograms, but I'm 143 right now and I can get up to 148. That's my cabin. Oh.

Starting point is 01:44:54 So I was just gonna plan on like bulking up to 148, but like I said, it's been hard to like, This is gonna be iffy. You have 16 weeks. Okay, then in that case, I would do a short cut, a shorter than six weeks. I would do a cut for like four weeks. Yeah, three to four weeks. That's still plenty of time.

Starting point is 01:45:11 Yeah, three to four weeks, then go back on the bulk and you should get, I mean, here's a deal. If you train really well, you might maintain your strength during the cut. If you can maintain your strength during the cut, you're gonna come out really well when you reverse out three to four weeks from now. We got 16 weeks this point at time. That's still gonna be three months of training after he's done the cut. Yeah, so literally, do the cut for four weeks,

Starting point is 01:45:35 even though I love to see you do it for six. Do it for four. When you come out, go to the bulk, do the bulk all the way to the end of the power. And then after the power of the meat, do the six-week cut again after that. Now don't do this during the cut. Don't think to yourself like, okay, I'm cutting,

Starting point is 01:45:49 I gotta go burn a shit ton of calories. Don't do that. Train like you normally train, maybe even reduce the volume a little bit. And then when you go out of it, you should see some really, you should break prears within a few weeks post-cut. Put when you get back in the bulk.

Starting point is 01:46:04 Okay. And now my second question, I'd also kind of ties into now with like the training part of it. So considering the fact that I've been working out for like five years now, my new begins, I feel like we're like long gone and ever, you know, since I stopped powerlifting, but now getting back into it, I find it a little bit hard to get back to where I was strength-wise, like my peak of it. I'm starting to see the strength coming back since I've been basically like studying like exercise, science and all that. Like I know I've basically cut my volume. I wouldn't say in half. I usually do like two sets of like six to eight reps on exercises, but like to like failure, like

Starting point is 01:46:46 it's more I'm focusing more on intensity rather than volume. But like my main question is is like I'm aware like nutrition has as a huge role to do with it. But as far as training goes, considering how much objective progress I made, is it about time that it take a more like specific approach to training rather than like when you first start off working out, you can pretty much do almost anything and you start making progress compared to like, especially as a strength athlete, as you get more advanced, then you have to start doing those like specific things to like really, you know, get yourself to add even just five pounds onto the bar.

Starting point is 01:47:30 And size two. So like, do you feel like I'm at that point where I need to be more specific with my training? Yeah. Yeah. I think so, especially because you can be doing powerlifting competitions. So you should be. Are you are you fall? Have you forward our maps? Powerlift? I have it. No, I was I was thinking about it with this. Oh, we didn't do it on that. All right. No deal. Yeah, we'll send you that. That's it. You got a program. Yeah, follow that bro Yeah, yeah but then Also with that I was just gonna ask you guys about like volume because like that was a huge thing

Starting point is 01:47:57 I usually structure my own that's that's gonna handle all that for you bro That's why you're gonna follow some account for all it's all laid out You literally follow it to a T. Follow that program to a T. It's got everything figured out for you. You just got to do it. And it's perfect. I think that's three, it's 12 weeks long, I believe, right?

Starting point is 01:48:14 Is it 12 weeks? Yeah, I believe it is. Yeah, so literally do the cut for the four weeks and then start that from power lift, start power lift with the bulk. And I'll take you right to your main. Cool. And then my last question is this is kind of out of power lifting. This is just like generalized training.

Starting point is 01:48:32 Having listened to you guys for so long, and you talk a lot about like functional training. So like, you know, sleds, box jumps, all that kind of stuff. I've always been like a person where I was like, I was just focused on building muscle and like I didn't really see functional training as like, oh, that's probably not gonna build

Starting point is 01:48:48 as much muscle as like I want it to. But now I'm getting into the mindset where it's like, okay, I want to do this for the long term and I want my body to be as healthy as it can. And so I've been really interested into incorporating it into my routine but being as my main priority is like building as much muscle

Starting point is 01:49:05 and strength as possible, I get worried that like I said, adding functional training won't give me as much gains as I'd like. No, that's a myth. There's a myth that you have to trade, you know, in the short term, I mean, yeah, if you're training functional mobility and you're working in multi-planar movements, you'll lose a little bit of strength in certain other movements you're not practicing. But in the long run, the improvement in mobility and connection, you're filling in all the

Starting point is 01:49:31 holes. It's going to make you bigger and stronger. And by the way, perfect program to run after this, right? So literally run power lift in the, so you're going to cut for four weeks, run power lift in the bulk, when you get out of power lift, go back to a cut and run performance. Mashed performance. Yes, you back to a cut and run performance. Mashed performance. You'll be done.

Starting point is 01:49:46 Done. Perfect. And that's a, that or symmetry you could do. But either one of those, I mean, that, that performance is more performance-based stuff in there and it has unilateral work. So I would put you in performance. That's a perfect program to run after that.

Starting point is 01:49:59 So run the power lift program, then performance, then when you come back around to your power lifting training, watch how much better you are yep Okay, cool awesome. Yeah, thank you guys for everything. It's pretty much all that I had you got it man. All right, Brad Yeah, thanks for calling in brother. Good luck. Appreciate the sport Thank you. Thank you. You guys have a good rest of your day. Thank you Yeah, that's my favorite compliment when they say something like that. That's really nice to hear about fatherhood. Yeah, just you know Wanting to be a dad now like wow, that's great because you don't get a lot of that in the media. No, I mean

Starting point is 01:50:32 It's so funny. It's like it sounds counter, but if you've all you ever do is bulk Going on a shortcut will get you more muscle. I wish I say six years straight Yeah, bro. I went like fucking 12 years away. I went oh I wish. I wish. I wish. I wish. I wish. I wish. I wish. I wish. I wish.

Starting point is 01:50:50 I wish. I wish. I wish. I wish. I wish. I wish. I wish. I wish.

Starting point is 01:50:58 I wish. I wish. I wish. I wish. I wish. I wish. I wish. I wish. I wish. know, to put myself on the cover. After that, I was like, what the, like, I was building muscle. Yeah. Like nobody's business. I wish someone got ahold of me at his age and convinced me to

Starting point is 01:51:14 do that because it was the best thing I ever did. And I was so stupid to not do that. But again, just shows you how much we are driven by our insecurity of being skinny because anytime afraid of a pound. Oh, yeah. If I I had, if I had just three to five days where I didn't hit calorie intake and I was low and I saw the scale move down a couple pounds, I freaked out. That's a bucket of training from kids. Yeah, I was then the very next day. I was, I was eating in a massive surplus and I like, I just, for my whole life, I mean, most of my life until my late 20s did I actually do that.

Starting point is 01:51:43 And then of course, you did the cut. I guarantee you had the same thing too. Oh, you're cutting your down 15 pounds. You're like, yeah, you can bigger. Everybody's like, man, you look at you. What? I'm small. Listen, I was making chicken breasted to fish shakes in the blender. That's how bad I was. Our next next caller is a list of from Georgia. Listen, how's it going? How can we help you? Hey guys, how are you? Hello.

Starting point is 01:52:09 Good, how are you? This is surreal, so sorry I'm a little nervous. That's all right, that's all right. Adam, who is you? You always. I just need to say thank you and give you all your flowers before I ask my question. My fitness journey has been a wild ride

Starting point is 01:52:26 and if it wasn't for you guys, I would still be probably like harming myself basically. Like I was that typical like deficit, like group class, like CrossFit, crazy person and you guys definitely encouraged me to fuel myself properly and be a muscle mommy. So yeah, I'm very, very, like you guys saved me, so I appreciate it. Awesome, thank you.

Starting point is 01:52:53 Amazing. Yeah, so jumping into my question, so for the last few years, I started deadlifting again, like with a straight bar in the army like, because I'm in the military still, like they have had us use like the hex bar because the fitness test changed, which I know you guys have talked to like other people in the service and the army. So, like I stopped using the straight bar for a while

Starting point is 01:53:18 and now I'm like really focusing again on using the barbell and pushing my strength, but I've been tweaking my right side. So like every few months, it's the same injury. And I want to kind of pick your brains on like the appropriate amount of frequency to do like single side stuff. So like I've learned from you guys to do like unilateral training. I'm very familiar with some of the exercises you've recommended to other people who've had right-side QL stuff. But my problem is, like, I'll feel good. Three months, we'll go by. I'll tweak it. I'll do the rehab. Feel better.

Starting point is 01:53:57 Deadlift again. Tweak it. So it's like, I'm in this vicious cycle and I don't know what the recommended frequency would be to actually make sure I strengthen myself and I'm healed before jumping back into deadlifting. I've been very scared to push the weight so I can do like 225 for 8 and I feel great and I refuse to go heavier than that because I don't want to tweak it so I don't even know what my potential is. So yeah, I guess I just want to tweak it, so I don't even know what my potential is. So yeah, I guess I just want to hear your thoughts. You said the right side. Is this where the SI joint is?

Starting point is 01:54:31 Do you remember that? Yeah, it's like, yeah, it's like, I want to say I know that it's exactly that, but I'm not 100% sure. I feel like it's my right cue. It's like the lower right side. I can feel like like it's given out like in the middle of a rep I'd have to like drop the barbell because I can feel that the right side is pulled. That is cute. Yeah. Yeah and I couldn't walk after like it was bad and so like I've done like sale you've recommended like single side bends with the dumbbell. I do overhead, I do unilateral overhead stuff. Like, say that again.

Starting point is 01:55:08 You do windmills? Yeah, windmills, I have my little flow of single-sided stuff that I do. But I guess I just don't know, is this stuff that I can do to prime every single day? Like, could I do single-sided stuff in the beginning and the end, or like a few times a week?

Starting point is 01:55:26 You can, but because you're so strong, Alissa, I mean, the 225 for eight, you're a strong girl. Yes, great. So because you're so strong, you may need to do a full cycle of only you in a lateral training before you go back, because trying to get your QL to catch up while you're also

Starting point is 01:55:46 stressing it with the weight that you can handle, it's probably not ideal. So I think- With your old-time strength for her. Old-time would be amazing. Yeah, old-time would be amazing. Oh my God, you want to talk about strong lateral trunks stability. Just shake it up completely and address what needs to be addressed. I would love to see you do that.

Starting point is 01:56:05 Especially being in the military. That'll make you a badass. You'll be even stronger doing it too. Right. And that's kind of like I haven't looked at. I know you guys have described like what old time strength has. And I love that shit. Like I use I like trained. So before I even joined the military, I had a really good mentor and co-to.

Starting point is 01:56:23 He taught me all of that stuff. He actually taught me how to prime properly and do all of these things. So when I found you guys, the things you would say, it resonated so deeply with me because I had already been doing stuff like that, but I just needed more structure and guidance for a legitimate strength training program. So all time strength is right at my alley because it's like stuff that I think would challenge me and help me. But I didn't know if you guys were gonna say symmetry. I didn't know if you were gonna say oh like I had no idea like where we would. Symmetry would be good too, but old-time,

Starting point is 01:56:57 I mean you're talking about that lateral trunk stability. Yes. It's gonna make you so strong. I mean we have it. Look I got a guy that works for me that did old time so in old time there you're doing Variations of deadlifts, but not really traditional deadlifts. Anyway, he went back to deadlifts He had a PR right out the gates right out the gates in a PR So you get really strong hands incredibly stable and strong core and then your QL Yes, yeah, and then your QL is gonna be bulletproof. Yeah, because of all the rotation and loaded rotation exercise. I love that.

Starting point is 01:57:29 I love that. I love to hear how he goes. I love to hear how it goes for you. Are you in our forum, too, or no? So I actually am pissed because I actually just got rid of Facebook. And the only reason I was thinking about keeping it was because of me. Because I'm in your form, I was in empty hormones and like I actually have worked with Transcend because of you guys, I'm like working with a specialist with Transcend and so I was like wanting

Starting point is 01:57:57 to stay in the hormones forum but I don't know if there's any other way to like keep in content. I mean, we actually have a lot of people that have created like a blank profile just so they have access to, you know, saying so they don't even put their. Yeah, so it wouldn't be weird for you to do that. A lot of people actually have done that. If I do that, can I email like Doug or the live email like how do I tell you guys that it's created that I want to be in the front? Oh, we'll send you the link and everything. And then once you do the invitation, yeah, he'll be so. So when I'm ready, I can like go into it. Correct. Will that work, Doug?

Starting point is 01:58:31 Will that work for her to do that? Probably not. So you need to definitely, so send a message to Jerry. Yeah, make it attention is live at my.media.com. Yeah, so go to live at my, the same one that you emailed in here, and just inform her that we told you we give you the forum

Starting point is 01:58:47 for free and that you now have created a profile. And then Doug will send you a link, or she will send you a link to get you in. So we need you to create it first before we send the link for it to work. Okay. In the meantime, you guys said, so I can't really overdo the single-sided stuff,

Starting point is 01:59:03 is like a warm up or like a primer. If you follow maps, if you follow old time, just follow the program. It's going to give you everything you need. I think, again, there's a point to where mobility is great and it kind of keeps things in check, but to be able to actually load these movements and to be able to build strength in rotation and have all that overhead kind of stability and support. Watch what this does, like going into everything. It's one of those things, like I like mobility, I like stressing that because a lot of people neglected, but it's just because they neglected these movements that are loaded. And so, old time strength is like...

Starting point is 01:59:43 It's the ultimate, like yeah, it's stuff that's like, it's gonna put your body in positions you're not familiar with, but you're gonna get really strong as a result, totally. Right. Yeah, I actually, I'm this, I'm okay. So I ran in a ball up twice, and now I'm in anabolic advanced right now, and I'm in phase two and loving it,

Starting point is 02:00:01 and I'm getting hell of strong. Like, it's crazy. Like, advance is giving me gains that I need, but I'm also too scared because of this QL issue to like really push it. And so I just, I wanna finish advance, but like if you guys want me to- No, no, no, no.

Starting point is 02:00:17 Jump to old time strength and then go back to that afterwards. That would be perfect to follow up with. Oh cool. So go do- So I can start to dance all over again. Yes, yes. You literally drop that, go right into old timing now. That's going to pull up proof that QL. That way, when you go after it in advance,

Starting point is 02:00:33 and you're going to feel more confident in advance, and you're going to see the game from the start. You're going to get better games very much of a progressed protocol too. So it takes each one of those movements piece by piece. You'll get it all. And if you don't get in the forum with us, but you got to follow up,

Starting point is 02:00:46 I can't wait to hear how it goes for you. Totally. Oh yeah, for sure. I love that style stuff. So I'll for sure, I'll make like a very vague blank page with like one picture. And then it's like, it's not some creep, well, I always put one picture.

Starting point is 02:00:59 I have no friends, just mine pump. All right. That's right. That's the only friend you need. Yeah. That's the only friend you need. Yeah. You got to do that. This is like the organic human mine pump I'm talking to, right? Not the AI version.

Starting point is 02:01:12 No, no. You got to do that. It'll, OK, OK. I'm just making sure this is real. It's a mess. It's a mess. I'm never going to let a robot take my way. OK.

Starting point is 02:01:20 OK. I really appreciate that. Yeah, this is like surreal. So thank you guys so much. Thank you All right, let's all send that over to you. I take care. Thank you guys Did you know that we did we did one of our episodes for run what I don't know whatever reason one of the edits Oh, he turned my picture flashed out and it was like script and then came back I think it's an editing thing or something it was like in like Japanese characters

Starting point is 02:01:44 Yeah, it was, what was that on that? I mean, there's some warning that something was missing and that was a bunch of different languages. So, so people on YouTube were like, wait, is he really there? Is that AI? What's going on? Oh my God, the conspiracy theory is finally a part of one. Yeah.

Starting point is 02:01:58 Anyway, she's, she's gonna see gains from that. I'm so glad you said that. Yeah, she's gonna see gains from that. Perfect. Oh my gosh. She'll be dead lifting three hundred pounds, no problem. No, I can't wait. She's gonna see gains from that. I'm so glad you said that she's gonna see gains from that Solution. Oh my gosh. She'll be dead lifting three her pounds. No problem. No, I can't wait. She's just a great person to see go through So it's how cool is that that she actually had a mentor that had already said she say that she in her written question She lost a hundred pounds when she was 17 17. Oh, I didn't read that She was 17, 17 to 19. Oh, I didn't read that. Yeah, I did.

Starting point is 02:02:23 So she's had some, I mean, she's had a huge transformation. Would love it. I would love to know who she is. She's so strong and it's like already. It's like, well, let's use that strength and reallocate it, you know, so it's going to benefit the rest of your body. Look, if you like mind pump, head over to mindpumpfree.com and check out all of our guides.

Starting point is 02:02:43 They're free. They cost nothing. Go there. You can also find us on Instagram. Justin is at Mind Pump Justin. I'm at Mind Pump this Stefano and Adam is at Mind Pump Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Superbundle at Mind Pump Media.com. Check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballac, maps performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically

Starting point is 02:03:18 transform the way your body looks, feels, and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having sour, animal, and Justin as your own personal trainer's butt at a fraction of the price. The RGB Superbundle has a full 30-day money bag 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. Nobody goes on vacation for the moments that are just...

Starting point is 02:04:03 Okay. That's why sunwing vacationers go all in like it's a buffet of fun. Whether you're skimming the treetops like Tarzan's long-lost twin... Or deep-end swimming with your flippers and fins. Or maybe you're just perfecting the art of doing absolutely nothing. Whatever vacation you are, with sunwing, you save more, so you can do more. Book with your local travel agent, or... Whatever vacation you are, with sunwing, you save more, so you can do more.

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Mind Pump: Raw Fitness Truth - 2209: How Cutting Can Contribute to Muscle Growth, the Value of Yoga for Muscle, Strength & Performance, What to Do if Deadlifting Keeps Tweaking Your Back & More (Listener Live Coaching)

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