Mind Pump: Raw Fitness Truth - 2276: The Relationship Between Poor Sleep & Low Testosterone, How to Lose Body Fat After Age 50, Ways to Avoid Gaining Body Fat When Reverse Dieting & More (Listener Live Coaching)

Starting point is 00:00:00 If you want to pump your body and expand your mind, there's only one place to go. Mind pump with your hosts, Sal DeStefano, Adam Schaefer and Justin Andrews. You just found the most downloaded fitness, health and entertainment podcast in history. This is mind pump right in today's episode. We answered live callers questions. So people called in and we got to help them out on air, but this was after an intro portion.

Starting point is 00:00:26 Today it was 56 minutes long. That's what we talk about current events and scientific studies and family life and a lot of fun stuff. By the way, you can check the show notes for timestamps if you want to fast forward to your favorite part. Also, if you want to be on an episode like this one, if you want to call in and have us help you out

Starting point is 00:00:41 with your health and fitness, email us at live at mine pump media.com. Now this episode was brought to you by some sponsors. The first one is Ned. These are hemp oil extract products designed to reduce inflammation, improve a sense of euphoria and creative processes. The stuff is amazing. Today I talk about their brain blend.

Starting point is 00:01:00 This is something I'll use before a creative endeavor endeavor. And I feel amazing when I take it. Anyway, check them out, get yourself a discount. Go to helloned.com forward slash mind pump, use the code mind pump, get yourself 15% off. This episode's also brought to you by ButcherBox. They deliver grass-fed meats, wild caught fish, heritage pork to your door for incredible prices.

Starting point is 00:01:22 So if you like to eat meat, you also like to be healthy, and you also like to save money, go check out ButcherBox. In fact, if you go to butcherbox.com forward slash mine pump, new users will get their choice of either two pounds of ground beef, three pounds of chicken thighs or one pound of premium steak tips for a year included for free.

Starting point is 00:01:41 You got to use the code mine pump. By the way, that also gives you $20 off your first box. We also have a sale on some workout programs this month. Maps performance is half off, and our extreme fitness bundle of programs is also half off. If you're interested, go to mapsfitnessproducts.com and then use the code FEB50 for the 50% off discount. All right, here comes the show.

Starting point is 00:02:05 T-shirt time! And it's t-shirt time. Ah, shit, Doug, you know it's my favorite time of the week. Only one winner this week, it's for Apple Podcasts. The name is CorbZome. Send the name I just read to itunes.minepumpmedia.com, include your shirt size and your shipping address. We'll get that shirt right out to you.

Starting point is 00:02:24 And for the rest of you, you have a very good chance of winning if you actually leave a review on either Apple podcasts or on Facebook. So leave your review and maybe we'll hear your name next week. The typical strength training fanatic increases the risk of injury. It's true. Getting stronger often makes you more resilient to injury, but not if you do it wrong. A lot of people at lift weights daily actually increase the risk of injury. They make themselves literally more fragile.

Starting point is 00:02:53 There's more to that though. A lot more. Yeah. A lot more. It's really, it really has to do with, so a lot of people don't realize that injury plainly is due to weakness, but really what it has to do is being unstable. And what happens if you always strengthen your body in the same planes of motion, right? And this with the same exercises, the ratio of strength that you have in that plane that you always strain in proportion to other planes is disproportionate. It's no different than putting a engine in a car that's too powerful for the frame and hit the gas and it twists the frame.

Starting point is 00:03:28 So you have all these people that lift weights and they do the same, you know, the best exercise squad, deadlift bench press, overhead press, but then they never train laterally. They never rotate. They never strengthen their body to accomplish balance. Then they go to the park to throw a frisbee. Oh, this is where you see people, yeah, fall in the shower and they get hurt or like reach back abruptly to grab something and they throw their muscle out.

Starting point is 00:03:52 And so it's just one of those things that people don't really consider that getting really strong too. Also, if you're not balancing that with stability and mobility, you're leaving yourself open for injury. It took me a long time to realize this because you, you get a client who's in advanced age, they've been lifting for 15, 20 years. And you would think that client is less likely to get injured doing silly stuff.

Starting point is 00:04:15 But it was, they always got hurt doing that. It was never when we were deadlifting three or 400 pounds. It was never when we were squatting a bunch of weight or doing exercises in the gym. It was always like this weird movement out of pulling a weed, reaching back to feed your kid in the car. It was always picking up a shampoo bottle down in the shower. It was like, this makes no sense. I don't understand. It took me a long time to figure that out as a trainer.

Starting point is 00:04:37 And it realized that it was, it was my fault of neglecting all the different planes of motion and always getting them so strong in like the sagittal plane. There's an ideal ratio of strength with muscles and supporting muscles and agonists, which are the prime movers, antagonists, which are the ones that are, that you're opposing. Like there's this proper balance that needs to be maintained. And if you get really strong in some and the other ones lag behind, that balance is thrown off. And if you get really strong in some and the other ones lag behind, that balance is thrown off. And then you, you know, look, I experienced this. Like I'll go in the backyard and throw rocks with my kid

Starting point is 00:05:12 and then my shoulder sore. Yeah, I could go overhead press 200 pounds and, you know, whatever, and it's because I lack the stability. My prime movers are generating more force than my body can maintain because I don't train those stabilizers. You know what's funny about this? The average person listening who's like,

Starting point is 00:05:27 I don't care, I just want to look good. You can tell by the way somebody moves and the way they look, whether or not they're balanced often. In fact, the whole meat head stereotype of the guy walking around with a stiff or whatever. The reason why they look and move stiff is their body is trying to keep them

Starting point is 00:05:44 in a particular range of motion. It's literally trying to make them move a particular way because it's trying to protect them from injury. So you're like, wow, that guy looks, yeah, don't let him turn and rotate. Yeah, it looks stiff. And this is your rotation. And it's usually the body saying we will only keep you in this range of motion. So, you know, in terms of aesthetics, pictures are different than real life. In real life, aesthetics can also be displayed through movement. Like somebody who moves well, I mean, you can see someone looks all fit, but then they move awkward.

Starting point is 00:06:13 They don't look so good. And the reason why I'm saying this, I'm selling this to the average person, right? The average person who could care, they're mainly focused on aesthetic. It's like, you will actually look better if you do this. Not to mention there is a limiter in terms of how much strength you can build. When your body feels like it's too unstable, that's it. You're bench pressing going up, you're deadlifting going up. Well, it's funny because like I hate using the word functional

Starting point is 00:06:40 strength just because it's been like, Bastard eyes. Bastard eyes, but it's just one of those things you got to consider what you're facing with challenges every single day and just like, you know, uneven surfaces that you're walking up or like something that you have to like, something happens, you have to move really fast all of a sudden. That's a big one is like when people have to move fast and then and then slow down really fast, like both of those things, if you're not training that at all, your body is going to overreact, your muscles are going to overreact, you're going to pull something, you know, and it's, it's just one of those things.

Starting point is 00:07:12 If you're not practicing it and you're not training it, uh, you're going to, you're going to get hurt. Well, this is why we say that there's, it would not be ideal to follow any of the programs that we've written indefinitely, except for maybe maps performance and maybe symmetry now. And it's because we don't address that specifically. Performance has to be the most complete one in that sense. That's what I mean. So it's the only program that you could probably run that

Starting point is 00:07:35 indefinitely and feel like- Never run into this problem. Yeah, and we've covered those bases. You're gonna get strong, you're gonna look good, you're gonna be able to move in different planes, protect yourself, the anti-rotation stuff that's in there. Have balance, Not hitting any huge plateaus or sticking. Yeah, everybody wants to keep doing maps and a ball over and over again,

Starting point is 00:07:50 because it builds a lot of strength. Come on hard. Yeah. But if you follow maps and a ball over and over again, you will start to have problems because there's no lateral movement. It wasn't designed. It wasn't supposed to be that, right? There's no lateral movement. There's barely any rotation. Um, I did this with myself with the deadlift. That's one of my favorite exercises and I pushed it for, for a bit there to see if I could hit a new PR and I did, but I noticed I kept getting like this low back pain on the side. Couldn't figure out what was going on. I'd slow down my, my lift. I do all kinds

Starting point is 00:08:22 of, and then, you know, of course, you're always train other people better than yourself when you're a trainer. I said, what would I do for a client? I'm like, oh, it's I don't do anything laterally at all did some QL work some lateral Sled drags and poof, you know, I feel like a lot of times people feel it coming on like they've been training in just that one plane For too long or even for me when I was bench pressing too long training in just that one plane for too long where even for me, when I was bench pressing too long, uh, I just inevitably started to feel like, you know, my shoulders were sort of just forming into that position. And then I was getting rigid and then, you know, even then bench pressing

Starting point is 00:08:54 started to work against me and I'd felt a pain and an impingement there starting to form. So it's just like, you got to listen to your body and you got to actually, uh, train so you feel good, not just look good. Well, speaking of the training, did you guys have like specific movements or a movement that you liked for clients like to like address this? Like obviously there's, there's not one movement that you just have them do forever, but are like, were there exercises that were like, Oh,

Starting point is 00:09:20 this was like a go to movement to address this with my, all my clients. Yeah. When I was for shoulder stuff, oh, this was like a go-to movement to address this with my all my clients. Yeah. When I was for shoulder stuff, uh, stick dislocates, um, and then just good, old basic external rotation, right? The good old rotator cuff exercise was always good. These were of course general clients, right? Not the super strong. It would, I'd probably have to do something else for them. Uh, then for, for hips, it would be some kind of a lateral strength training move.

Starting point is 00:09:45 This was before I really learned about like priming, like we do with maps, uh, prime pro type of stuff. And then the knee, the knee was also lateral. It's funny cause we used to foam roll all the time. And then I realized that foam rolling is kind of like a band aid. And I had people do like a leg swing, like a stupid leg swing and it would help, it would help with their knee pain. Yeah, I mean, I try to be sneaky about it and add rotation with pressing or add, you know, rotation wherever I feel like

Starting point is 00:10:14 there's an opportunity. One of them, I can, a lot of people give me grief about the Matrix Lunges, but I would do this all the time with my clients just to add that in. So it kind of covered the basis of lateral movement and then, uh, you know, the transverse plane, uh, but it also step up. Sometimes I would like add that in with different ways to, um, do that with a

Starting point is 00:10:35 lateral, you know, it's funny. I bet you, you know, many times I did that kind of stuff, not because I understood the benefit of training different planes because I was trying to razzle dazzle my plan. Magic man. I was like, it was like on plane. You're true. You're a magic man. It was like, it was like on accident. You know, I did something good for them. Mine was that, so I used to have,

Starting point is 00:10:51 so if you had like the boxes in front of me right here and instead of facing the box, I would face Side step it to the side and I would open the hip, you have step up to stabilize, to touch my toe. Oh, that was a good one. And I used to tell my clients that if after I'm long gone and we don't train anymore, if you could just maintain that skill, like keep that skill of everything I've taught you, like, and that's not discounting the value of getting strong

Starting point is 00:11:15 in the squad and deadlifting and overhead, probably like all those obviously are incredible movements. But I think it addresses so much in one movement that the ability to be able to perform that movement with good form and technique as you get it into advanced age, I think is such a powerful exercise. Here's a tell tale clue. I don't even think it's a clue. This is like literally what's happening if this happens to you. Okay. Because sometimes people hurt themselves and it's, you know, quote unquote, freak accident or, you know, something happens. Fine. But if you have a repeated issue, which 90% of people watching this who hurt themselves, know what I'm talking about, where it's like, yeah, it's always my left shoulder, or yeah, it's always in my upper back on the right, or it's always my low

Starting point is 00:11:56 back on the left. It's always my, whatever. If you have a repeated injury that pops up every once in a while, and then you got to kind of take it, take time off and relax and let it go away. And then you start training. And then it pops up again. That is a clear sign of an imbalance. And it's a clear sign that you could fix it.

Starting point is 00:12:13 If you have that repeated thing. I have those. Yeah. I think everybody does. I think it's a matter of being aware or self aware and knowing that. And then also the having the tools or the knowledge to know how you go about it. Because that's the, that, the tools or the knowledge to know how you go

Starting point is 00:12:25 about it. Cause that's the, that's the challenge is like, you get something where somebody has like an aching knee and they think it's their knee. You go, Oh, I have, I have bad, how many times have you heard I have bad knees when actually has nothing to do that with that at all. It's actually weakness and instability in the ankle or the hip that's causing your knee. But you, you interpret that as I have bad knees, right? Whatever. When in reality, yeah, it has nothing to do with that at all. There's weakness and instability somewhere else. I just think, yeah, we're creatures of habit and it's like, we just form into the same routine and a lot of people just don't realize the value a lot of times

Starting point is 00:12:59 of challenging themselves with, you know, the stuff that they're like, oh, this is, I don't like this because I suck at it or it's like, it's, you know, it's not a sexy and it's not like, you know, purely just driven to build muscle. It's like, you know, it's movement based. You know how many exercises I've waited forever because I wasn't strong at them. Yeah. So stupid. I mean, same.

Starting point is 00:13:19 I mean, everybody's guilty. Like built Bulgarian split stand squats. I didn't do for years cause I'm like, I'm going to grab 20s. It's the room. My girlfriend, I would like kill, like smash me with the way she can do versus like Bulgarians. I was like, super embarrassed. You know, I want to go back to the one that you pointed out, Justin,

Starting point is 00:13:36 because I think there's, there's like magic in, in, in this understanding, right? Like you would take an exercise like a shoulder press, which is a pretty staple movement that everybody would agree that should be in pretty much every routine. And you would do it with like a dumbbell or a kettlebell and do it in a spiral motion, right? Right. And so finding ways that you can do traditional movements or like the matrix lungs, you brought that one up, right?

Starting point is 00:13:59 Or like I said, the opening up with the step up with the, like, if you can find ways to just slightly modify a very traditional movement to add tremendous benefits to it like that, I think that's the key is teaching people how to be able to do that. How do we assess in a movement go like, oh, I've been doing it this way for so long. How do I adjust this to protect myself in other places? An easy way to do is just do it unilaterally, you know? Do it with one side because the other side has to stabilize. That's like a basic, easy hack for some of that.

Starting point is 00:14:29 Yeah, I think that's probably the easiest. That's why two- It requires the least amount of programming, understanding. Right, right, I would say that, because you still would, I think you'd want to do something. No, what you're saying is better. But I'm listening, I'm thinking like,

Starting point is 00:14:41 oh, the average person's gonna like, yeah, it's like your duo deadlift with a twist or something weird, which you don't want to do. You know what I mean? I heard Adam say that. Speaking of interesting around fitness, a study just came out that compared Tai Chi to cardio for blood pressure. Okay. Do you guys know what Tai, you guys have seen Tai Chi? Tai Chi is not like in the standard context of what you consider a workout, right? Cardio, you're sweating, you're working. Tai Chi is like, it's slow,

Starting point is 00:15:12 you're moving, it looks more meditative. It's very zen. Yeah, and it's like breath work is part of that. And so that's such a huge key to heart rate, blood pressure and the ability to control that. Totally. It heart rate, blood pressure, and the ability to control that is. It beat, it beat cardio for blood pressure, which just goes to show how much of blood pressure issues is due to physiologically, you know, physiological poor health, sympathetic state and sympathetic. Yeah. Yes, dude.

Starting point is 00:15:40 That's it right there. Like, so I love to see that in also compared to like, uh, cold dipping, right? So that, I had my cousin over, over the weekend and, or my buddy was over and he was asking me about the, the cold dip. He's, oh man, I really want to do that. I've never, I've never done it before. And I was explaining to him cause he, like, again, I think what happens is it gets, it's gone viral.

Starting point is 00:16:00 So everybody like looks at it as a challenge, like, can I go and do it? And I remember the first time, the very first time we ever did it when Justin had been the only one that had gone through the Wim Hof training. And this is an old, old video on our YouTube channel where we did the ice bath challenge. And you and I had no experience yet, but yet we're competitive, right? So my thought process of going into that is like, I can, I can bear it. Like, I can deal with it. I can tough it out.

Starting point is 00:16:23 And there was, there was no chance. Like Justin was in there drinking a beer five minutes later. And I remember like, I remember a minute, minute and a half. And it was like, it was, it literally felt physically impossible to keep going. It was, there was no, no amount of grit that I could summon to get through. It was a paradox. You had to relax to make it. Exactly.

Starting point is 00:16:42 And so it didn't dawn on me that like, oh my God, like the, the key to this is actually to completely try and calm your soul, which is also the real, the real benefits lie, right? The ability to calm the heart rate. After your training. Yes. Calm the heart rate down, breathe through it. And then all of a sudden it actually gets true. It gets way easier, but if you try and grit through it.

Starting point is 00:16:59 And so when I think of things like the Tai Chi, like it's similar in that fashion of like you're being able to regulate and control your breathing. And that has tremendous. I used to be able to get my clients to significantly lower their blood pressure from one reading to the next, simply by having them visualize and relax. Like literally we do a reading, then we do some visualization, relax, deep breathing, do another test. You know, people oftentimes will get high blood pressure tests

Starting point is 00:17:29 simply because they're at the doctor syndrome. Yeah. Yeah. Simply because we're at the doctor. What's it called? White Coat Syndrome. I didn't know that's what. Yeah, where people go in and their blood pressure goes up. Yeah. I'm at the doctor. I mean, just think about too, like how important that is if like, obviously that's a focused moment, right? In time of the day. But like how often that's happening all day long. you're in this like heightened state always and you don't even realize it because that's become your norm. Yeah. Some people, they have a really hard time with calming down, like even like getting into that parasympathetic state. It's just, it's always like dry. Dude, that's been a practice for me lately because my, so my three year old is just all

Starting point is 00:18:04 of a sudden he decided, and the kids go through-old is just all of a sudden he decided and the kids go through This right all of a sudden he decided in order to go to sleep He has to have mom and dad in there with him until he falls asleep This is like a nightly thing every night and I'm just so frustrated because we put him down at seven and He tells us I don't want to sleep. We're gonna lay here buddy. So last night we're in there laying with them He's climbing around doing the thing and I could feel myself get frustrated. So I have to kind of bring myself and I'm like, you know, I thought about, I put a pain in context. I'm like, you know, he's not going to want this.

Starting point is 00:18:32 Like one day he's going to not want me in his room at all. So that brought everything down, but it's still frustrating. I could feel my blood pressure do this and this and this. This is completely unrelated, but in terms of like trying to, to flip the script a bit, like I was, I don't know, I caught myself like hammering the boys a lot about video games and stuff, like just constantly, okay, you can only have this amount of time and, you know, then you take it away and it's a fight and blah, blah, blah. So, and plus two, like I'm kind of trying to find opportunities that I can have conversation and like peer

Starting point is 00:19:07 into their world a little bit. So, you know, they're really in the fortnight right now. And I'm like, dude, this is stupid. Like what? Like, I was just like sitting there, like watching him play. I just kind of like walked around the corner and I was like peering in to see like, well, what's all the fuss about? So, uh, I was like, here, let me play. So I just started playing with them. And then I was like, well, what's all the fuss about? So I was like, here, let me play.

Starting point is 00:19:25 So I just started playing with them. And then I was like, I totally suck. You know, I think I told you one time I tried this with like Call of Duty and I was getting my ass kicked. And my son was like talking trash to me. And I almost choked him out because I just was like, you know, like, I'm so competitive. I just like abandoned the idea.

Starting point is 00:19:43 Did you throw the controller? No, I was just like, okay. I was just like trying to like calm down. Like, you know, I'm like, I suck. And he's trying to like teach me all these things and I'm going through it. And, uh, they got so excited that I was playing the stupid game. And they're like, they'll text and their friends and call. And they're like, we're going to, they're trying to teach me now.

Starting point is 00:20:04 And like, I'm going to try and see if I could like carve a window where I'm like, okay, I'm gonna focus on trying to actually play and like, you know, find my way in their world just for that minute. You know, I feel like there'll come a time and you guys obviously are either have gone through it or go through it now is like, when I'll feel challenged with that, like that balance, right? Like, obviously, there's examples. I mean, I brought it up the other day, like the kid who taught himself how to drive race cars on his video game and is now a pro race car driver.

Starting point is 00:20:33 Now we know that's an anomaly, right? It's like one in a million or even crazier number than that. But yet there's these opportunities for kids to be able to do stuff like that. And so if my son likes it, he's good at it. How do I balance that? Like wanting him to be able to do stuff like that. And so if my son likes it, he's good at it. How do I balance that? Like wanting him to be able to enjoy that, pursue that, potentially go after that if that's something he wants,

Starting point is 00:20:51 but at the same time too, I don't want you to be socially awkward, locked in your room. And that's all you do. It's like such a, such a challenging thing to tackle. We just went extreme and now we've told our, the little my three year old that the TV is broken. So you can't watch it anymore. And it's way, it's way, it's more work, you know.

Starting point is 00:21:08 I wish I had do that. But he's, his behavior is way better. But what you said, Justin, is interesting cause it's so funny. So I have teenagers, right? And trying to connect with teenagers sometimes feels impossible because. Yeah, you're like the, you know, you're like the dad and, uh, uh, you know, what is that, American pie or whatever, where dad's like, Hey, you know, and the son's like, get out of my room, you know.

Starting point is 00:21:27 I said the cringiest thing and they totally both stopped what they were doing and they laughed at me. But what did you say? This first time this happened in a long time. Because they were like saying something and I was like, you know, to be cool, you got a zig with everybody's zags. Oh. And then they were just like,

Starting point is 00:21:45 I like this stupid thing I've ever heard. I'm like, oh man, that did sound good. I thought that was gonna land in that land. I'm like, this sound better in my head. No, no, so I tried to connect with them. So Jessica sent me this clip. There's this preacher and he's a really interesting Instagram page and he said

Starting point is 00:22:09 He said he told a story about his kid and how he was trying to get his kid to come out of the room Come out of your room. You're in there all the time. Whatever and then they'd sit there awkwardly Whatever so then he said what I did what I tried was I knocked on my kids door and I said Yeah, hey, can I come in sir? And then I just sat on their bed and hung out and then they just started talking and I tried that with my daughter and it totally worked. Yeah. I knocked on the door. She was, you know, whatever hanging out. And I said, Hey, can I just sit here for a bit? Sure. And I sat down and like seven minutes later, we're talking about all kinds of different things.

Starting point is 00:22:36 So meeting them where they're at basically, right? Your kids are playing video games. You're like, let me do this with you. And then you got bonding. Well, yeah. And it's just like, I don't know. I just, you get caught in patterns of like, I always do this with you. And then you got bonding. Well, yeah. And it's just like, I don't know. I just, you get caught in patterns of like, I always felt like I'm just coming down. I'm hammering, I'm hammering, I'm hammering. And of course I'm still trying to create opportunity

Starting point is 00:22:54 to do things outside and be more active and like have like healthy habits established. But to like, you gotta understand, like they're having a lot of fun doing this thing. And like and like I'm just like I don't want to be such a Tyrant, you know, so just to try and like I don't know show them a little bit of like interest in their world You know it was going pretty far. So I was like, I'm gonna try really hard to keep it up for a bit But did you like the game or was it? Fine, it's you know. It's not as cool as the game we wrote.

Starting point is 00:23:25 Isn't it the one that they can actually build in it, right? Within it is Fortnite like that? No, that's Minecraft. I thought you could build your own levels and things like that. I think Fortnite is the one with characters that they try to shoot each other. They're killing each other. But they're like weird looking characters. Apparently, Disney just created this whole map where they just spent,

Starting point is 00:23:44 I don't know, like map where they just spent like, I don't know, it was like a couple billion or something to, yeah, to create this whole like immersive world where they have like conchers, they have like all these, yeah, different kind of maps that they use. But in skins, this is a big thing is they have, they have very specific, like, like outfits and characters that like you can get only in that season So and so you like collect them and so they're a bit real big on that Tell me how you guys you have to be able to see how this connects over the Apple Google conversation Apple conversation

Starting point is 00:24:15 Totally, you know the goggles. Yeah, imagine remember we talked about I remember a long time ago when I brought it There was people that were like paying for like the the skins like digital skins Yeah, but like outfits and that was like the skins, like digital skins that put like outfits and that was like the future is like Gucci will not only sell a $1,000 garment, but you could also get a digital version for X amount of dollars. Did I tell you my son got ripped off once for that?

Starting point is 00:24:33 He had collected a skin, somebody offered to buy, no, no, he had offered to buy a skin. He ended up paying the guy money and not getting it in return. It was his first lesson in fraud. So think about that. Like, you know how we talked the other day, like how you could like digitally put somebody else's face with the apple goggles. Imagine when you're going to be able to dress them or yourself, like you'll have skins like that. Like a purple dragon. Yes. I mean, and you'll pay that to be able to do that. And that'll be like a thing, like a guarantee that's going to be a thing.

Starting point is 00:25:02 That's weird. Yeah, no, it's, I mean, that's the part that I think I, I worry the most about with my son is that, you know, some of these ones that are so immersive that the things that he does in it is more the social interacting than like, you know, it's like, I guess I care less about like call of duty, race car games, things that it's just like that. It's like, but if like, this is the way you, if he's substituting real humor. Yeah, like this is like, oh, I'm gonna meet my friends and we all meet in Fortnite and that's the only way that we play in some way that,

Starting point is 00:25:30 like, I don't know. And I don't think that the move is as a dad, just no, you can't do those things. It's more like trying to fill it with other things or there's other things we do first before we do that. So I think some sort of outdoor physical activity, chores, homework, schooling stuff, like checking all those boxes. Or sports, still, and still or sports are played physically.

Starting point is 00:25:53 Yeah, right. Like, or like if we're going to play this in the virtual world, we're going to do this in the real world. And so it's like, you know, I think finding ways to, I mean, it's kind of like the diet thing, like we always talked about, right? Like we know this with adults, why would it be any different with children? Like instead of telling them they can't have this thing, it's kind of like the diet thing like we always talked about, right? Like we know this with adults. Why would it be any different with children? Like instead of telling them they can't have this thing,

Starting point is 00:26:07 it's like trying to add things into their life that you know are gonna be beneficial for them socially, mentally and physically. And the adult's group. And I think, you know, for me it was like, I saw a lot of good habits and patterns that like Ethan especially was like establishing and he just got his first job

Starting point is 00:26:23 like coaching these young kids and in his gymnastics. That's so great. So I was like you know this is really I like what he's doing he's spending extra time he goes right after school to go coach and then he trains right after that and this was on his own accord and so I was like you know like I'm gonna try and like do something fun with him. No, you guys are, that's, that's, you guys are doing great with that. I, Arthur Brooks, he said that there was some data on connecting virtually versus in person. So like FaceTime and stuff like that.

Starting point is 00:26:54 And they found that you get the dopamine. Yeah, you missed the oxytocin. You don't get the oxytocin. Yeah. Which, which is the love hormone, right? That's the, that's how you develop a connection and love. Yes. Bonding, right? But the, but the dopamine without the oxytocin is how you develop. Ition and love. Yes, yes.

Starting point is 00:27:05 But the dopamine without the oxytocin is how you develop. It's like drinking seawater. Like, oh, it's, oh, they're drinking worse. Yes, and it gets worse and worse and worse. And then you can't figure out why you're anxious and depressed. Right. Because you think you're drinking all this water, but it's not.

Starting point is 00:27:18 Yeah. I think that is the area where these kids are missing is they think that they're being social because they're like, we talking about it, we playing with my friends. Yeah, they're being social because they're like, we talk about it. We play with my friends. But they're not. Yeah, but you're not. Speaking of diet, you brought up diet.

Starting point is 00:27:29 I want to talk about some aglutide and the GLP-1 agonist because didn't you say Rogan was going to tell me so what happened? Yeah. I mean, I've been listening to a few of his episodes lately where they keep pointing attention to ozempics specifically and like some people they know that have had gastrointestinal side effects from it. And we've heard about the paralysis and that kind of stuff, but yeah,

Starting point is 00:27:55 there was a really weird one actually, that this lady who she claimed that like she had like skin burns like intergenitals and had like skin burns, like intergenitals and things. Like, yeah, after using a semi-glutide, and so they researched that and it was like. Of course not. Yeah, yeah, no, but it was like some really weird,

Starting point is 00:28:17 yeah, some weird. What is this, honey? Weird articles out there. Must be the semi-glutide. Yeah, like reporting feedback that they're kind of, they're trying to trace it back to, I mean, remember we called the propaganda war is only going to ramp up. It's a medical intervention. Okay. So it has,

Starting point is 00:28:32 there's always going to be potential side effects. The data is pretty good though. It's actually pretty compared to any other weight loss intervention that's ever existed. It crushes them in terms of potential side effects. It risks and effectiveness. Here's the important thing though, I think that because there is some truth to something else that's being said, but people don't understand the context. If you lost weight on your own and all you did was eat less,

Starting point is 00:28:56 that's all you did, you just ate less. What your body would do is it would lose fat and it would lose muscle. This is across the board. So the reason why you lose muscle along with the body fat is your body is trying to meet the new energy intake. So it's trying to create balance. It'd be no different than you making less money and figuring out how to spend less money to balance it out.

Starting point is 00:29:15 So if you just diet, you end up losing body fat and you end up losing muscle. This is why we always say, keep your protein intake high that helps offset it and lift weights that definitely offsets it. Okay. So when people go on some a gluteide or another GLP one agonist, cause there's more that are coming out,

Starting point is 00:29:32 they'll lose 10, 15% of body weight pretty consistently. Okay. In the studies where people just do that, they also lose muscle. Well, that's because they're eating less. If they lift weights and eat high approach and make sure they hit their protein intake, they're going to lose body fat and not lose muscle. So that's the muscle loss like thing that people are talking about. It's that people just go on it and do nothing else. It's no different than going on a diet.

Starting point is 00:29:53 So I think I'm personally, I'm less pro at than I am anti it, meaning like I don't, I definitely am not like a huge fan of it, but if I had a client that wanted to use, utilize it, I think that I would communicate exactly that. So they understood it because I'm not a fan of it. I'm not a fan of it for these reasons. And the reason why that is, is because take that out of the equation.

Starting point is 00:30:17 That's all already one of the biggest challenges I ever had as a trainer and coach. We talk about it on the show at Noxium. Is that clients don't hit enough protein take. Why is it always the number one thing that we say, like, Hey, if you're not going to do anything changing thing right now, just go hit your protein intake, watch what that does for your, your overall diet. Watch what it does for your metabolism, what it does for building muscle.

Starting point is 00:30:35 If you add in lifting weights and, and hitting your protein intake, the, then that grows even exponentially more. You have leaner, you build muscle. Yeah. But the problem is that hurdle right there in itself is less than half the people even accomplished that. So, and my, my thought is that the same people that are challenged with doing that consistently are the ones that are most likely to want to buy this. So that's the problem I have. Now, if you're the person who checks those boxes and you're like, Adam, I my protein very consistently and I lift weights,

Starting point is 00:31:05 then I see tremendous value in utilizing a tool like that. But that's just not most people. So buyer beware. Yeah. If I was a trainer now training people and this was, is available, I would use it as a potential coaching tool. Okay. So in other words, semi-gluteyde, it makes you eat less.

Starting point is 00:31:24 Now it doesn't do so like the other medical interventions that existed before, what raises catecholamines, norepinephrine, you know, raises your heart rate. So like stimulant based appetites are present, like Adderall, right? Or something like that will do that. It works through a completely different mechanism in the brain. But it does make you eat less. Now Now the way I would work with a client is they would use this and then we would learn how to work with the reduced appetite to develop new habits that we can then keep while going off. I wouldn't do it without a coach because what'll happen is, and I guarantee this is what'll happen, you'll go off and the behaviors will go back to where you were before

Starting point is 00:32:02 because appetite goes back up, you've built no behaviors around, had to deal with, you know, what's the problem? That's how I look at it. I mean, if people are just getting prescribed these medications, but they don't have an actual plan, with a coach attached. Work with a coach, if you're doing it.

Starting point is 00:32:14 Work with a coach. Yeah, because too, like you have to apply better behaviors. Like this all has to lead towards healthy behaviors in order for anything good to happen out of it. It's not like a miracle drug. No. It's just, what I do like about it all has to lead towards healthy behaviors in order for anything good to happen out of it. It's not like a miracle drug. No. It's just, what I do like about it is what Dr. Seed's kind of brought up when he was on

Starting point is 00:32:30 the show about lowering brain inflammation and providing that ability to make better cognitive decisions. Like it's, a lot of times it's cloudy and it's interrupted. You know why we're not talking about that? We're not talking about that because the selling point is weight loss. Yeah. I don't even care about the way I'm all about that. The most exciting thing about the GLP ones is it's potential to help

Starting point is 00:32:54 rewire the brain with habits that people use as coping mechanism. So they find data that studies that people drink. That's the most interesting thing to me. Yeah. Yeah. The stops smoking cigarettes. They're less likely to gamble. So that's interesting. That's where I think thing to me. Yeah. Yeah. The stops smoking cigarettes. They're less likely to gamble. So that's interesting.

Starting point is 00:33:07 That's where I think. Fascinating. Yes. But because people lose weight, because that's where a lot of people use, you know, that's how people cope mostly is to eat more food or whatever. That's the selling point, you know, even though in my opinion, but if you're going to use it, work with a coach. It's no different in my opinion.

Starting point is 00:33:23 Well, it's a little different, but it's similar to like hiring a trainer and you show up because, you know, the trainer's waiting for you there. If, if you always rely on that the second you're not working with a trainer, you're going to stop working out. But if you work with a trainer and then that allows you to take that next step to build that, that behavior, that habit to, to get things moving, then a trainer can be extremely valuable. That's how I think of something like semi-gluteroid.

Starting point is 00:33:45 Speaking of like inflammation in the brain. So with that, did I hear you say that the, the, the Ned's brain blend does that? Is it have, is it got anti-inflammatory properties to it? Like, how does that? Can abinoids in general, um, can reduce inflammation in general too many cannabinoids. Like if you, like if you smoke a lot of weed, um, then we'll have some kind of negative. Cause I thought that,

Starting point is 00:34:05 I thought obviously smoking weeds inflammatory, but that's also because you're ingesting this hot smoke, right, and everything else. Oh, the actual smoke, yes. But if you consume it, it's all anti-inflammatory across the board. But it does cause some pruning of some parts of the brain, which is why you get like the memory loss with it.

Starting point is 00:34:20 But the brain blend from Ned is pretty amazing. So it doesn't have, it's got cannabinoids that don't have an effect on the body like THC. It's got higher amounts of cannabinoids that have been shown to be pro neuronal health, so the health of the brain. And then there's other compounds in there like lion's mane that have been shown to be good for the brain as well. And I can really, cause I, so I haven't had cannabis. You can feel the effects of it. I haven't had cannabis in like months now, right?

Starting point is 00:34:45 Cause I've been off completely. The brain blend, like I feel that big time now. I'll take that and within 40 minutes. I remember what it different was when I stopped smoking and then you using that. Cause I noticed it before, but not like, like the, No, cause I'm like more sensitized now. Yeah.

Starting point is 00:34:59 It wasn't so. Do you feel like there's a, like that it peaks or is it one of those things where the more you take it, it starts to compound like other like adaptogens that we've talked about before where it's like, do you feel like the consistency of using it, the effects are compounding? Or do you feel like you feel the most the beginning because it's novel and then your body kind of plateaus off. I think the second one.

Starting point is 00:35:19 Yeah. I think your body adapts the cannabinoid, uh, like, like, like continual chronic cannabinoid use. So I think... So there might even be value in cycling that or only using it for... Intermittently. Yeah, or only using it for specific things, right? I'm trying to get this out of it for this event or speaking engagement. Exactly. Yeah, so it's got Bacopa in there that's for blood flow to the brain. It's got Lyons main

Starting point is 00:35:40 in there, which is great for, again, for growing new neuronal connections, Siberian ginseng, which is an adaptogen, along with all the other cannabinoids. So that's what makes it work so down well. It's my favorite one. That's the one I use before we podcast, typically. But I wouldn't use it every single day. I think on a daily basis, I wouldn't use it. I would use it more like three days a week type of deal.

Starting point is 00:36:04 Or like I said, just cycle on and off or use it intermittently for specific things, right? Like I always felt like using like when we would go do live events like the calming stuff for the sleep blend and things like that. Speaking of which, did you know that they're, they did a huge pardon of people in federal prisons for cannabis related? I know they talked about that. Can you look at it up, Doug? I think you have to, it has to be like, there's like a certain threshold, but I think they talked about that. Can you look at it up, Doug? I think you have to, it has to be like, there's like a certain threshold, but I think they're like pardoning everybody and getting them out of, you know, of course it's election season, they need more voters,

Starting point is 00:36:33 right? So conveniently wait till now. Yeah, I want to know how, I want to know how many and then what are the stipulations like if you went into prison for, I think you can't have other violent, any violent crime or anything like that. I think it it's just like just the cannabis. That's a lot of people though, bro There's a lot of people in jail for just like moving weed. Oh, yeah, so I'm curious to like there had to been like a If it was under a certain amount because if you just let go of everybody who's in jail just for when you were in this when you Were on what does it say Doug? It's for it's for use and Yeah, use and simple possession. Yeah, so not distribution. So if you're in the, what does it say Doug? It's for use and, yeah, use and simple possession. Yeah, so not distribution.

Starting point is 00:37:08 So if you're a dealer. Okay, yeah, I was gonna say, cause that would like clear a lot of people, you know? There's a lot of people in there for- What was the law when you were in the space medically, legal in California, but the federal law was like, what was it like if there was X amount, if you had X amount, then it was like 10 years.

Starting point is 00:37:25 Well, you, well, what the federal law could do is they could come after you for what every individual state would do. So like, say for example, you knew somebody who was sending a pound of weed from California to Florida, every single, oh, they fly over, they fly over. You are, you could be held to the maximum penalty of that state. And then they get added up? Yes. No way.

Starting point is 00:37:44 Yes. Yes. Yes. This is how stupid our laws are. I'm not saying that that should be fully legal, but you got child molesters and you got people breaking into houses and shit like, they don't get 35, 50, 100 years. I've heard people get hundreds of years in jail for them. Oh, yeah.

Starting point is 00:38:00 Yeah, yeah. That's the dumbest thing I've ever heard. It was crazy how, and for marijuana of all the things too. That's so stupid. So there's a lot of people in prison for stuff like that. They're that or they cross state lines with a bunch of it inside their car or something like that. So there's a lot of people.

Starting point is 00:38:14 That's why I was like, there's no way they're letting go of people that. No, it's just simple possession and stuff like that. Which that's even more crazy, right? Can you imagine like getting caught and you got a couple of joints on you or something with that and then going to prison? Well, how many states are still like schedule one with it? Not a ton but there are definitely some no I think Texas now is a decriminal. Yeah, I think it's medical now If I'm not mistaken. I think Florida's even medical. Okay, but there's some I think there's a couple states in the south where you're like

Starting point is 00:38:41 Oh, yeah, it's still there's still place. Yeah. I don't know anymore There's some countries, I don't... I think Singapore might even be one. I'm not sure, but there's some countries that if they test your blood and they find THC in there, it's considered possession and you get either executed or life. Executed? Yes.

Starting point is 00:38:59 What? Yes. That's crazy. There are countries like that. Is it... Isn't Dubai like super strictly that out there? If Dubai finds it in your blood, I think you go to jail for a long ass time. What? Yeah. What do countries like that. Is it, isn't Dubai like super strict like that out there? If Dubai finds it in your blood, I think you go to jail for a long ass time. What? Yeah.

Starting point is 00:39:08 What do you, are you pulling up Doug? What do you got for me? Well, 27 states and the district of Columbia have decriminalized small amounts of marijuana. It doesn't give me any specifics on. So half basically. The other ones. But I think Dubai is one of those where if they catch you.

Starting point is 00:39:22 Yeah. And you're. Somebody got caught in Dubai and ended up in jail? Some of them will actually they still do public Caning I do feel like too. It's at the discretion of the cop all the time and stuff too, right? So there's there's a lot of it is how it's written up, right? So they can the reason why I always felt safe doing what we are doing was that I it was me and my my partner Business partner like we we had clean records., we, we did everything that we could. It was, we were operating in the gray, obviously, but like, I did things like I

Starting point is 00:39:50 wouldn't got my cultivating license to where I could have up to 99 plants. I got that to where I could be carrying up to 10 pounds on me. And so, and I would, I had that laminated. I would put it like in a diver's bag. I'd have it on there. If somebody wanted to mess with you. Right. Right.

Starting point is 00:40:03 So like, if you wanted to come get me, like you had the ability, you absolutely, I could have been in huge trouble for a lot of things. But I was leaning on, okay, I'm trying to operate as legitimately as possible. And so if I get nailed, I'm hoping that that's the sketchiest, like most scared besides the, I can't sit on there. Oh, okay. Yeah. Yeah.

Starting point is 00:40:22 I can't sit on there. I've heard the story. I could tell you people, I know stories of people. There's a lot of sketchy stuff for sure that I had to do back there. What is the statute of limitations on that? Yeah, I don't know.

Starting point is 00:40:34 I mean, one day we can do an episode, we talk about it when I can't go to jail for all that stuff. Oh, yeah, that entails it all. I don't know, what is that? Like, what are the laws on that? And then- I know for taxes it's seven years, laws on that and then I know taxes it's seven years, right? Huh, I think for taxes it's seven years if I'm not mistaken

Starting point is 00:40:49 I believe so they can like they can go back and check your taxes up to seven years So if it's like eight years ago, you know be so interesting, too It's like how much like like who's to say that like our this is a show right? So I'm telling a story right so what if I give away your secret Right, so I'm telling a story right so what if I give away your secret Look how much I named shmattum how like how much could you I know a guy once yeah Yeah, I know a guy who did this like but I mean there's still there's still lots of shady business going on like that I mean for drug offenses The prosecution must commence within three years of the offense being committed according to the law. Oh, I'm good. The statute of limitations is in fact as long as you are in the state of California.

Starting point is 00:41:28 This is California specific. Oh, that doesn't count. We're talking federal. Well, federal, yeah. So explain that again. So you, I heard two things there. I heard like in California, I'm fucked no matter what forever. And then I heard.

Starting point is 00:41:38 I think the statute of limitations three years in California, they have to they have to prosecute you within three years. Oh, that's good. This is all wrong time ago. So we could talk about that. Yeah, it looks feder they have to prosecute you within three years. Oh, that's good. This is all a long time ago. So we could talk about that. Uh, yeah, it looks federally, it looks like it's five years. Oh, so you're still good? Yeah.

Starting point is 00:41:50 This, the scariest thing is getting your money back. That's always the, it was the scariest. Because when you do still like, no one thinks about that, right? In a, in a situation, in a transaction like that is, is getting the money. Like the money is always the hardest part. It was actually never the marijuana. It was never the cannabis. It was is getting the money. Like the money is always the hardest part. It was actually never the marijuana. It was never the cannabis.

Starting point is 00:42:07 It was always getting your money. Like if you send somebody 10 pounds or 20 pounds of marijuana, imagine how much money you're talking about, 60 to $100,000 in cash. Well, that's a big pile of money. And nobody, by the way, has bank stacks of hundreds. So it's like, yeah, it's like whatever it's like anything, whatever they can put together. And so how do you, how do you get that?

Starting point is 00:42:29 How do you pick that up? How do you carry that? Like you're not putting it in a bank anywhere. And so, and if this person is not in the same state as you are, like imagine having to, to move that, that was always the scariest part. And the, and then in the, in the, in the space, uh, we called that tax, right? Cause you just, you lose, you lose a lot. And it's just part of the, it's just people lose.

Starting point is 00:42:50 Yeah. So even though you're running a business that's cash and in black market or gray market, you still gotta pay your taxes. And that's kind of how you would talk about it is just that like, oh, like I paid my tax, I lost $30,000 this week. Cause somebody stole it or got nabbed or whatever the case may tax. I lost $30,000 this week because somebody stole it or got nabbed or whatever the case may be. So, but you don't think about that stuff.

Starting point is 00:43:09 You don't think about the, people are so eager to make the money and you're so focused on that. But then it's like, oh shit, like how do I actually get that money to me? And then once it finally gets to me, what can I actually do with that? You can't do much.

Starting point is 00:43:22 Yeah. If you go buy something over 10, you know, 10, 15, 15, okay. You go buy something over 10 grand, nine grand. So anything over nine grand will trigger an automatic flag. So you can't walk in anywhere and buy anything over nine grand. A car with cash. You can't put more than nine grand into your bank account at one time without it triggering all these things. So it's like, what do you, what do you do?

Starting point is 00:43:40 Well, then it sounds like a good problem to have, but you know, you'll never starve. But then it's like, you can't really make any real moves. And we structure society in a way that it does not benefit the cash rich person at all. Like it's, we're about credit, you know, where it's like, it's all about having good credit. And if you don't, if you're not in the system and you're not paying all these high taxes, like you can have all the cash in the world, but you can't even go buy like a suburban home,

Starting point is 00:44:06 you know, because you don't have any way to prove you can pay for that loan and you certainly can't go take all that cash. So. That's interesting. Speaking of marijuana, do you guys see Pearl Jam's coming out with a new album? What?

Starting point is 00:44:17 For real? A real one? Or is it like a remake of the Greatest Hits or? Brand new. Brand new and they're releasing like in a, I don't know, a week or two, like a single off of it. They're the greatest hits or brand new brand new and they're releasing like in a I don't know a week or two like a Single off of there the greatest excited. They're the greatest. Are they all still together too. There's no one's broken up from it I think you know, I think I think I don't know if anybody's died interesting play Have you like dove into like why now and what did what the deal that I mean?

Starting point is 00:44:40 You know, I mean they've still been touring and the thing is like I, I've been trying so hard to get tickets to go to a show I've never been. And they came here to the Bay Area and it was like, you had to be on a waiting list and follow them to even get a time period to like try and get a ticket. And like, we, we just never made it. So they're, they're the best, in my opinion, the best, they're the best band of the 90s. Yeah. That's my, that's my 100%. It is sad because it's like, they're like one of the remaining grunge bands. I didn't know they did a new album in 2020.

Starting point is 00:45:10 So Eddie Vedder still in it too? Yeah. Yeah. I didn't know they did a new album in 2020. Did you know that? No, I didn't. Yeah, I didn't even know they did. Yeah. They did another one?

Starting point is 00:45:21 Yeah. Oh my God, I can't wait. But I mean every other band, it's like their front man died, you know, like they were like one of the few grunge You know, you know, the name is gonna be what dark matter. Yeah, okay All right, it's on April 19th. So April 19th. It's supposed to drop speaking of things that are coming out Did you guys like the movie? I am legend back when it yeah? One of the better zombie movies. Yeah, yeah, yeah. You don't like it that much? I thought it was good.

Starting point is 00:45:47 Are you a zombie genre? Do you like it? Yeah, I like it. Yeah. Was it 48 days later? That was freaky. That's the one that changed the course of zombie movies. Is that a Rob Zombie movie?

Starting point is 00:45:59 Is that Rob Zombie who did that? No. Which one did he do? Oh, he did the, uh. You don't want to watch his. That's too much. That's what I thought. Which one did he do? He did. Oh, you don't want to watch this too much. That's what I thought. I want it. Which one did he do?

Starting point is 00:46:06 He did the thousand corpses. Yeah. Oh, right. Down to a thousand corpses. Yeah. Something like that. His movies. I get I was like too much like you watching like this is like, I don't feel good.

Starting point is 00:46:16 This is not good. But is it 48 days or 28 days later? What's it called 28 days? It must have been a follow up. Yeah. Cause zombie movies got super campy for a while. Park to serve. Park to 48 days later. It must have been a follow-up. Yeah. Cause zombie movies got super campy for a while. They were. Part two. Part two. Part two.

Starting point is 00:46:26 48 days later. Exmitted abs. Yeah. Well, no, because zombie movies were, remember when we were kids, they were stupid because zombies were slow and everybody made fun of them. Yeah. Then they came out with the thing is 28 days later and they were fast and aggressive and scary and it totally changed.

Starting point is 00:46:41 So I am legend was, so anyway, I am legend too is coming out. Oh, really? Yeah, dude. But like Will Smith was in so anyway, I am legend too is coming out. Oh really? Yeah, dude. But like Will Smith was in the last, is he gonna be in this one? He is. I don't even remember how that one ended. Do we forgive Will Smith yet?

Starting point is 00:46:53 At the very end, it looks like he commits suicide to take out a bunch of them. So obviously he survived or whatever. I think, right? Am I, is that the ending of it? Never saw it. I think, oh, so good. Dead Watch is good, good film.

Starting point is 00:47:04 It was a good movie. What are you guys talking about? I mean, it was I think. Oh, so good. That was just good. Good film. That's right. It was a good movie. What are you guys talking about? I mean, it was all right. Like, I'm not into that stuff at all. Oh, yeah, you get scared. Yeah. That's right. What was that?

Starting point is 00:47:11 I forgot. The one series that it was a video game series that they had, Fungus was the cause of. Oh, that was good. Everybody becoming zombies. It was a quarter, it was a quarter step. Quarter step. I take that every day. Oh, yeah. You guys a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter of a quarter It wasn't like something I'm like jumping up and down. Oh, so you went through the whole season. Yeah, I saw the whole thing.

Starting point is 00:47:45 I watched like half the season and then I don't finish it. Yeah. How can you talk about something, about how you like it so much and then you can't even finish the season? It was a great, it was a great half season. Like that should be a rule for now on. I don't want to hear shit from you guys

Starting point is 00:47:56 until you've watched a full season of something. Why? Because it's like concept, it's a reputation. Like we're going to get known as like a terrible podcast for recommending shows because you guys, because you guys are like one episode like this is amazing. Go watch this guys. I was like, oh, I didn't even finish this season. It was good.

Starting point is 00:48:10 I got good ratings. Everybody liked the creator I was promoting. I got like, I just, I liked the premise. I thought it was a smart, I got some of the smartest ones. Cause every eight Netflix is called, uh, love lover stalker killer. Okay. So based on a true story. It's really good.

Starting point is 00:48:27 I know Courtney will like it because I know she likes she likes thriller murder, like mystery. And it was like, yeah. Oh, yeah. That's it. And it's what do they, what do they call that when they reenacted or whatever a doc doc you drama? Yeah.

Starting point is 00:48:39 Something like that. Right. So it's like they hire actors, but then the, then they tell the story. But yeah, exactly. The inner they're interviewing the real people, right? So you're getting to see them and then the- So they tell the story, but then they watch the video. Yeah, exactly. They're interviewing the real people, right? So you're getting to see them and then they narrate the story, but then there's people acting out like the whatever happened. But it was one that, I can't remember the last time

Starting point is 00:48:55 I saw a true story, a true crime story where I'm watching it and I can't figure it out as I'm going through it. Like, was that good? Was that good? Where like until the end, you're like, get the fuck out. Really? Yeah, yeah. And then you hear, they open it up with the cops

Starting point is 00:49:10 and the agents of that saying like, this was the most twisted like story we've ever had a case we've ever had to solve. So it's really interesting. And what's even more interesting about it is that it may never have gotten solved, had another group of agents picked it up years later. Really? Yes. How God, you imagine being a woman trying to date

Starting point is 00:49:30 online nowadays? Like what, what, like, how do you know? You have no idea. Yeah. You're gonna let's meet up for lunch. No, how about if I don't? This is a dude getting stalked. What? Yes. It makes it even more interesting to get killed. I'm not gonna say I'm not gonna say how it goes. Yeah. Watch it. You guys will like it. It's just like another to get killed. I'm not going to say, I'm not going to say how it goes down. Watch it. You guys will like it. It's just like another dude's talk to him. Cause that happens.

Starting point is 00:49:48 No, that's a girl. No. Yeah. It's a girl. That's not spoiling anything. Well, that's like fatal attraction. Remember fatal attraction. It's rare though. You gotta watch it. You gotta watch it. And it also too. It's like it, it's intertwined with the, you know, the online, you know, plenty of fish and dating online type of stuff too. So it makes you kind of your wheels spin a little bit. So I want, I wanted to mention something because I just experienced this again.

Starting point is 00:50:10 We've talked about this before. You're out of mentions today. Okay. Yeah. I'm sorry. So, uh, um, for a while there, I was eating store bought, um, beef and red meat. And I, I didn't piece it together. All this has happened a couple times and I was getting more inflamed. They eat so much red meat. And then I went back

Starting point is 00:50:29 to the grass fed from butcher box. Big difference. It makes a big difference if you eat a lot of meat. It makes a huge difference. And I can feel it in my, my body and my joints and everything that I, Well, I think especially somebody like you, because of all of us, you probably eat the most red meat. You're every day, you wouldn't you say a pound a day? That's a lot of every day. I probably match that. Just as, yeah, Justin's up there.

Starting point is 00:50:51 I'm a big beef eater. Yeah. I want to maybe that's why you're so puffy. You think you're just inflamed all the time? Talk about you. I eat high grade butcher box meat. This is a body fat. Just swelling. Actually, I've had a lot of people tell me.

Starting point is 00:51:08 I told you, it looks like a coffee in the face. I told you that's when I feel like it's my soul. Adam always comes to you when he's feeling bad. Yeah, yeah. Everybody knows. Every time we pass a nice dream shop, he's like, hey. I bring him in. You know what I'm saying?

Starting point is 00:51:22 Like dude, our faces look how fat lately We're losing muscle. Can you tell hey, I still get messages from that interview we did what with Bro, it's because we were in London. I was eating hella gluten and whatever did I looked at that? I think that was war. Why is my face looks like a camera was a camera? No wasn't my face was that big What's that one cartoon that kids watch I just made Ryan hate it looks like the is it oh the kids bald It looks like it doesn't look like as well. Hi. Yes Hi you Does it look like as well? Kayu? Yes! Anointing. What is that? Kayu. Do you ever watch Kayu? No, I've never heard of that.

Starting point is 00:52:06 It's the most annoying cartoon ever made. It's the stupidest, most annoying cartoon of all time. Oh, really? Yeah, and it gets like this big bald kid. You know, we think about it. Something's wrong with that kid. Why is he- Yeah. Maybe there was something, and so now we're assholes.

Starting point is 00:52:17 I tell you, I've probably been the most lenient on the iPad and TV lately because Max has fallen in love with this numbers. Oh, well he's just learning like crazy. Yes. Let him learn. He doesn't even know what he's doing multiplication. I'm like, oh, my dad's because he's just singing the songs that are in the show and stuff. And I'm like, okay. Yeah. I was like, it's not often like I'm dad's super pro watching cartoons, but this cartoon is like teaching him math.

Starting point is 00:52:41 And it's brilliant. So I told you, we told that my son, the TV is broken, right? So like the TV is broken, but he still tries and he's like, well, let's do this. Let's do the iPad. So I just, you know, every once in a while, you see a trait of yourself and your kid and your ego just puffs up a little bit, right? So he goes up to, he goes up to Jessica and he goes, and he goes with his hands. He goes, so mom, what are those videos called?

Starting point is 00:53:02 Where you learn from them? She's like educational because yeah, can I watch an educational video? I'm in the kitchen, I'm dying. Like he's trying to sell his mom on watching something by salesmen in action. Oh yeah, I was like, there was pride, you know? I told, I told her I said, let him have this one.

Starting point is 00:53:18 Let him have it. Let him win sometimes. Let him win a little bit because that was a good, that was for a three-year-old. That was good. Educational. Right, right, right. And on the way here, like Katrina texted me, she said, Max caught her off-guard because she was telling him, I guess the last couple of days at school, he hasn't been eating

Starting point is 00:53:34 his lunch. And so she's telling him before she's dropping him off, hey, today you need to make sure you eat your lunch. I saw you didn't eat your lunch. She goes, why, what will happen? And she was like, oops. Yeah. She had to like think about it. What am I going to do if you don't do that?

Starting point is 00:53:50 I was so caught off guard. The best thing I come up with like, well, you won't be able to have any of your snacks. And I was like, okay, that makes sense. Sounds logical. But she's like, yeah, he's now at that age where we're starting to challenge things like that and you better be on your toes to be able to explain it. I, that was something, a commitment. Uh, I've made myself is that I don't ever want to default to because daddy told

Starting point is 00:54:09 you, like I always want, and it's hard because they catch you off guard. Like that's not just that. You just want him to do what you want. Right. You know, but really you want them to do it because they understand that's right. Not because of you. That's right.

Starting point is 00:54:21 And I, I think that as parents, it's, it's really easy to default because I'm dad and I said so. Do what I said. Yeah. And it's like, so I, I want to, not because of you. That's right. And I think that as parents, it's, it's really easy to default because I'm dad and I said so. Do what I said. Yeah. And it's like, no. So I challenged myself to like in those moments, like, you know, and it can be obviously a pain in the ass because it goes deeper and deeper, right? Why?

Starting point is 00:54:36 Why? Why? Why? Why? It's like, yeah, but I want to be able to explain the logic of why I'm telling you or making you do these things, not simply because dad told you so. And so it's always funny though, when he catches you off guard, because you're not always ready for the why or what will happen or whatever.

Starting point is 00:54:52 It's like this. This is how I heard it communicate. Cause I grew up like that. I grew up like you just, this way. I think all of us did. And it was like our generation was. Yeah, most people. Yeah. And it gets the job done is what it does. But the way I was, it was explained to me where it made sense. It's like, do you not rob a bank because you're afraid of going to

Starting point is 00:55:08 jail or because it's wrong? Right. There's a big difference. I was like, Oh, okay, I can see that. Yeah. And I also, I mean, I want my son to be able to challenge authority intelligently. Yes. Right. Yes. And so just be told to do a lot of stuff. So I don't want, I don't want, because I'm the authority in the house and I told you so so you have to just listen to I'm pretty sure with your genetics. He's gonna question Sure, he's gonna do whatever The hardest thing for me right now is he's he's so he's a he's a very sensitive kid

Starting point is 00:55:35 Like so like that's the the challenge right now is like, you know His he is he will default to like crying like that He's you know, like someone takes something from him. Like that's right now we're having to work with that. Like if when other kids either bully or take stuff like that, it's teaching him how to stand up for himself and not just come cry. No, no, no, no, no, no, no. Punch him in the face.

Starting point is 00:55:54 I guess it's. Push him down when he's in the sandbox. Push him down. It feels better than crying. No, don't do that. Just kidding. But that, that I can tell already, like that will be, that'll be our challenge is, you know, he'll default.

Starting point is 00:56:08 He's such a sweet kid that he defaults to the crying over something like that. And it's like I'm trying to get him to, no, no, no, we don't cry over that. We just use our words. My son and my brother's son, they'll get together and they'll fight with each other 60% of the time. And then 40% of time they'll play with each other.

Starting point is 00:56:27 But when they fight, it is hilarious. So we got to separate them. We got to, then they'll take one toy and then, but they were together a few weeks ago and my, my son took something from him. My brother's son took it back. So it really hits them, right? So he holds his face. We separate them.

Starting point is 00:56:43 Okay. 40 minutes later. Okay. 40 minutes later, they're leaving to say goodbye. Say goodbye to each other, they walk up to each other and you know, my nephew, Angelo, looks at my, and he remember. He looked at him. Boom, hit him back. No! Right before he left. Oh, we were laughing so hard. Yeah, my brother and I were like, oh no!

Starting point is 00:57:03 Oh my God. Okay, so in were like, oh no, we're cracking up. Oh my God. Yeah. Okay, so in this situation, do the wives freak out? No, they're really good. Okay, everybody's fine. Yeah, they're really good about it. And, you know, like, you know, if he hits the other kid, you go and take care of the other kid first to show them, like, hey, this isn't, are you okay?

Starting point is 00:57:19 And then, hey, if you do that, I'm not gonna let you do that. You can't do that anymore type of deal. But they're gonna do it. I mean, I was a kid. Oh my God, my cousins and I used to fight all the time. Oh yeah. All the time. It was, I mean, it was Royal Rumble. You have melee.

Starting point is 00:57:32 You have what we just explained, the extreme opposite to the spectrum. Right. You have your son who's like quick to defend himself. Like take my shit. You know what I'm saying? And you have my son who's going to default and go to crying. It's like, and you want something in the middle, right? You want him to be, right? You want him to be able to stand up for himself, but then also not just

Starting point is 00:57:51 resort to violence or, they learned to rate it's called self regulation. Right. What they're learning is how to, how to self regulate. Right. So, but anyway, watching it's kind of funny, especially my brother and I, cause we're just cracking up. What do we, what do we shout out? Are we going to shout out the, the certification that's happening here? I would say so. Let's, uh,

Starting point is 00:58:08 what's the dates on that? You talking about shallows? Yeah. Yeah. Prescript. He'll be doing, he'll be hosting here at mine pump and, uh, Jordan shallow, one of the smartest people in our space, period. And a story.

Starting point is 00:58:19 Now, what, and he also is like, he walks the walk. The dude isn't just a, a scholar. He's also a power lifter and trains athletes. No, he's brilliant. Yeah, he's amazing. Okay, what are we doing though for our audience? I know that if the first, is it 10?

Starting point is 00:58:33 So the first 10 can actually come into the studio and watch a recording. Okay. And then everybody else will have a Q and A session with us. Okay. And I can meet and greet as well. This is what it was the day before. And a swag bag.

Starting point is 00:58:44 So on Friday. So I'm Friday. So what we're doing is March 15th is the Q and A it says here. And then it says 16th and 17th, which I think is Saturday and Sunday. Okay. So if I believe, if this is correct, that's correct. Is that right? So, and that's, so everybody, if you sign up for this and you're, you come to the thing with Jordan, you have the option to come a day early, hang out with us here. We'll do, we'll do a live Q and A for, I don't know how many hours that Katrina's blocked off for us. The first 10 people to sign up for this like right now, we'll have the opportunity to watch a live recording also. Awesome. And you go to, it's pre-script.com forward slash mind-pump-ps, is that L? L1.

Starting point is 00:59:23 One. PSL1. They need a better, uh, Up, up, down, down, left, right, select A, B, start. Yeah. They'll L? L1. One. P.S. L1. They need a better, you got to work with him on these left AB start. Yeah. They'll be in the show notes. Yeah, it's in the show notes, so check it out.

Starting point is 00:59:30 Yeah, refer to that. At this point, you've probably heard that probiotics can greatly improve your health. It's true, the right probiotics can make a difference with gut health, brain health, and some studies shown to reduce anxiety and even depression. Most people notice an improvement in their skin and their digestive system.

Starting point is 00:59:48 Well, anyway, there's a company called SEED. They make the world's best probiotic hands down. These are the world's leading researchers that have constructed this company. This is a probiotic that actually delivers. So if you've tried probiotics, try SEED. This one will blow you away. Anyway, go to seed.com forward slash mind pump. Use the code 25 mine pump and get 25% off your first month's order of

Starting point is 01:00:10 seeds daily symbiotic. All right, back to the show. Our first caller is Daniel from Switzerland. Daniel, what's up? What's going on? Hey guys. What's happening? Oh my god. This is the surreal moment. It's crazy. How can we help you? Nice to see you. Thank you. Right. So I'm just going to jump in my question, the email I wrote. So I love the podcast and really appreciate what you guys do. So I'm 38 years old. I live in Switzerland. I've been training on and off for the past few years but now I'm very consistent since December 2021 and I'm going to the gym five times a week Monday to Friday after work I follow a body split body part split program and visually I sent in some pictures I think I maybe at 17 or 18%

Starting point is 01:01:00 body fat could be more. I look and feel great compared to what I was in my 20s. I'm 38 now, as I said, and I feel that maybe I should start TRT. I do have low energy levels, but I haven't tested. Well, when I sent this email, I didn't get tested because it's a bit difficult to get tested here in Switzerland, but I finally convinced my doctor to test and I came back at 377 I'm really in it if I want to go into TRT for losing body fat

Starting point is 01:01:39 Mainly aesthetics. I can finally see my abs. So I really like that But I would like to look more into getting shredded and more ripped. I'm leaning towards your either maps anabolic or aesthetics but when I sent in this question I was thinking about that but I ended up buying aesthetics in your Black Friday sale. So I'm at phase three right now. But yeah, I just would love to hear about TRT and also think that seems like a lifelong solution. And also very quickly, I'm a short guy. I'm five feet four inches.

Starting point is 01:02:23 So I have small wrists. I do dumbbell bench press with 34 kilograms each dumbbell, but getting the dumbbell from the rack to the bench is a struggle. How do I improve my grip strength? Okay, let's start with the testosterone. So what would be clinically labeled as low testosterone would be below 300 nanograms per nanoliter, I don't know what the nanograms per deciliter, sorry.

Starting point is 01:02:57 So you're on the cusp, right? If you're suffering from symptoms of low testosterone and you're on the line, then you would want to talk to a hormone specialist that does this and see if they'll work with you. The typical general practitioner will go right off of what their numbers say, which is they typically won't give a man testosterone, especially if he's in child, infertility years, right?

Starting point is 01:03:23 Years where you're going to want to have a child. If you don't have kids, they're going to be very reluctant to put you on testosterone because it can make it so that you can't have kids unless your testosterone is like below 300. Right. But you're on the line. You've got symptoms of low testosterone. There's lots of things that people can do with their lifestyle to raise their testosterone. I've seen some quite successful changes with people, but you'd want to work with

Starting point is 01:03:46 a hormone specialist who does this. And in typically what they'll do is they'll base it off of the number and symptoms. So it's a combination of both. So like someone who's, you know, 400, but they have symptoms of low testosterone, they'll get put on TRT or somebody who's at 400 and feels perfectly fine. They won't be put on TRT. So it's a combination of things

Starting point is 01:04:10 when you speak to the actual specialists. As far as grip strength is concerned, you would wanna do maybe one or two sets of specific grip strengthening exercises when you work out maybe your back or your biceps is typically a good combination. So like a set of a dumbbell hold or a farmer walk is usually enough to speed up the process of strengthening the grip. And then using chalk typically helps.

Starting point is 01:04:38 And if you work out in a gym that doesn't allow using chalk, then you can use liquid chalk, which most gyms are totally fine with. What is, what is the rest of rest of your day slash life look like? What do you do for work and what's your sleep routine like? And do you have like normal hours? Tell me a little bit about your routine and your daily life. I'm an accountant, so I have a very sad, no, I'm just a very desk job. I sit on the desk eight hours. My sleep is really bad. I was diagnosed with sleep apnea and I have the sleep apnea machine, which is just a nightmare

Starting point is 01:05:22 to be on the whole night. I have a six year old who comes at about three o'clock at night in our bed and then one of us which is really me have to go in the guest room and I'm not gonna you know take my machine with me at three o'clock at night so with me at three o'clock at night. So after that sleep is just, is really bad. And I believe that that may be one of the causes of my low tea. Oh yeah, oh yeah. That's probably the major one.

Starting point is 01:05:54 Yeah, you could, I mean, fixing your sleep could raise your testosterone by 50, 60%. I want to put you well in a nice range. I want to send you a different program of ours too, because I don't think maps aesthetic is the most appropriate for what you got going on right now. So I would do maps and a ball. So we're all sent. I'll send maps.

Starting point is 01:06:10 I'm at 15. 15. Yeah. Maps and a ball or maps 15, either one or five. I'm going to send you maps and a ball just because that's our foundational program. And I think that between that and really solving the, the bad thing is, is going to, like sleep is going to be a huge, and I don't know if that means, uh, before getting it interrupted,

Starting point is 01:06:30 you move your stuff into the other room and you actually start the night out, sleeping in the, in the guest room. I know obviously for marriage, that's not always the most ideal situation, but you know, maybe, maybe you guys hang out and then right before she falls asleep, that's when you kind of cut out and then go to the other room, just because you know that's going to happen to you. Because getting your sleep disrupted every night like that, and then not being able to have your machine that helps you get into deep sleep is 100% affecting

Starting point is 01:06:56 your hormone levels. I mean, that's probably the main reason why you feel tired or slash weak and that your T are in your testosterone levels are low. And so solving that while simultaneously scaling back on the volume in your training, those two things alone should, you should see positive benefits in the building muscle, leaning out direction for sure. Totally. Uh, you, you got to train appropriately and fix your sleep.

Starting point is 01:07:19 I've seen the person's testosterone double just from fixing their sleep. But I mean, I've had, clients, especially when it's low. I like my routine of going to the gym five times a week, like the work week, so that I have a routine. And if I miss one day, I just feel so bad. Is there a version of anabolic in which maybe I can split something so I'm going every day?

Starting point is 01:07:42 You can, or you can go to the gym and do, and walk and do some mobility. I mean, you can still take that time for yourself, but just too much volume, especially with crappy sleep is going to, I mean, you're not helping yourself. You're gonna hurt yourself. There's two ways you could do that. You could cut anabolic in half and literally make it into a six day routine. Okay.

Starting point is 01:08:00 So that's what you could cut the workout in half like that and make it a six day routine, or you can do what Sal is alluding to, which is you still train the three full days, but then on the other days you go to the gym, you're walking, you're stretching, maybe doing some sauna, meditating, you're doing things that are more recuperative for your body on the other day. So either one of those ways would be better. And either one of those options is a better option than Maps Aesthetic for where you're currently at right now. Maps aesthetic is one of our highest volume training programs and I know it obviously a lot

Starting point is 01:08:31 of people are drawn to it because it is the program to get you shredded and lean in aesthetics and so people are drawn but we got to first fix your sleep and your hormone levels because nothing is going to make a bigger difference on you getting ripped more than that. That will show you the progress that you're looking for in your training more than anything else will. So addressing that, I think is the top priority. Yeah. I think, I think MAP Centerball is a great program for you. However, I do think the MAPS 15 has that structure already built in.

Starting point is 01:09:01 So if you wanted to just follow off of that as the main sort of blueprint you know that would be my recommendation I don't know if he's still there or not. Yeah Daniel we've lost your video. You might have lost him all the other. Yeah boy kids are paying the ass I swear. My kids it's just it's almost like four or five days a week. There's some kind of disrupted sleep from one of them. I'm still dealing with that. And he's 11.

Starting point is 01:09:29 I mean, he'll come in and it'll be like different times of the night because something scared him. And so we actually have this like huge bean bag now. It's like, okay, you know, here's the option or I go put him back to bed. It's one or the other. Yeah, I think that, you know, here's, here's the option or, or I go put him back to bed. It's one or the other. Yeah. I think that, you know, I obviously, I know it's not the most ideal situation for a married couple to sleep in different beds, but there comes a point here where

Starting point is 01:09:53 even your, your hormone levels are like this, you're tired. Like, so I think the move I would do is I'd spend my quality time with my wife, you know, I E that we'd have sex, whatever it is. And then when it's time for her to go to bed or us go to sleep, I would break off and go head to the other room and sleep in the other room. That because the fact that he's got sleep apnea and on top of that, it's getting disrupted is like, that's like a double whammy for him. And getting up in the middle of the night, not moving his machine and then

Starting point is 01:10:20 thinking he's going to fall back and have good, good sleep is just, he's missing out on that. Get your spoon in and take off. Yeah. That's just so important to recovery. And if you're, and then the program aesthetic is not the right program for him for what he's going through right now. Way too much. You got to solve that. So I think that sometimes that's not what people want to hear because it's not like a, you know, that's that they think is going to get them the most shredded, but that is what's going to get you the most shredded is by solving the sleep issue. And that's probably what I would do, which is I would

Starting point is 01:10:51 just, I'd sleep in the other room. Yep. Our next caller is Adrian from Maryland. Adrian, how can we help you? Hi. Sorry, I'm a little nervous. I just wanted to apologize to Doug. My grammar and my email was awful No worries. So just a little background and then I'll do the question Okay, I'm 54. I was in the army for almost 21 years So that meant about four to five days a week of running and two days of body weight or calisthenics I've been retired now for 15 years. And during that time I've run sporadically,

Starting point is 01:11:31 I've done five Ks, a couple of 15 Ks and some weightlifting videos at home. I gained the retirement 25 pounds, the college 15 pounds and the divorce 20 pounds. So recently I've also recovered from plantar fasciitis in both of my feet and a pulled muscle behind one of my knees. I started lifting consistently about two years ago to help with the knee pain and so now I feel really good. I don't have any pain and I've also been working on building muscle

Starting point is 01:12:05 and cleaning up my diet. So now I'm ready to start cutting. I'm at that point where you're always saying, gain some weight, you know, don't worry about losing the weight, work on building muscle and bulking a little bit. And so now I'm at that part. So I worry about retaining muscle as I lose weight.

Starting point is 01:12:25 I really like feeling stronger and being mobile. I feel really solid. I stretch and I do the mobility at least once a week. I'm currently doing anabolic advance for the second time and I've done anabolic, but I prefer the upper and lower body split. I keep my cardio to less than 20 minutes, most days when I do them,

Starting point is 01:12:46 mostly walking with intervals, incline or spin bike. And I started running intervals just a couple of times a month to for a little bit of change. And plus I enjoy the effects of running. So to lose weight, I know I have to lower my calories. Should I concentrate on lifting the same amount of weight that I am now?

Starting point is 01:13:08 How do I know that my muscles are still adapting and I'm not in the recovery trap? And what are some signs that my metabolism is getting better or at least I'm not getting worse? Do you know how many calories you're currently consuming, Adrienne? I'll be about 21, 2200. Okay. And you're tracking on a regular basis or is this an estimate? I'm trying to. I do really good most days up until, you know, dinner time and then, you know, I might snack a little bit after. Okay. So we don't know. We don't know how many calories you're consuming. Okay.

Starting point is 01:13:44 Have you worked with a trainer? Is that feasible for you to hire a trainer or work with somebody? Not right now. Not right now. I can't. Just the cost and I don't even know where I would get one right now. Got it. Yeah. No problem. Okay. So a couple of things. Based off of your past and what you're currently doing, I think you're working out too much and too hard for yourself, just based off of the information that you're giving me and some of the struggles you're having, the plantar fasciitis, your history in the military, you know, how you're talking about your workouts. I don't think anabolic advance is appropriate for you. And I don't think that the intervals are a good idea for you.

Starting point is 01:14:26 I think we need to keep you with much lower volume of training, but then with the diet, we need to know specifically where you're at. If you know the guessing and then cutting, cutting it off at dinner, it could be all over the place and people are notoriously, I couldn't give you anything within. I'm going to be off by 20% of my calories and I know what I'm doing.

Starting point is 01:14:47 Just if I try to guess where I'm at. And I've had, I mean, I've done this many, many times to know that you're just not gonna know where you're at. So we need to know where your calories are at on a consistent basis before we can even attempt to cut. As far as a workout is concerned, anabolic is fine. Maths 15 would probably be even better. You could do the advanced version.

Starting point is 01:15:08 And then I would track steps and I wouldn't do anything that's interval based. I would love, I'll do this for you if you do something for me. So I would love for you to use either Fat Secret or My Fitness Pal to track for a week consistently, not missing anything. I'm gonna have Doug put you in the forum for free.

Starting point is 01:15:26 And then if you try, and then I would also like you to track your steps. If you give me that a week, a week of tracking your food and a week of tracking your steps. Don't change anything. Yeah, don't change anything. Don't try and impress me. Okay, do what you do.

Starting point is 01:15:39 So I know what's a normal week for you. So just do what you normally do, but track it diligently for a week, both steps and what you would, what's a normal week for you. So just do what you normally do, but track it diligently for a week, both steps and what you eat. And then I want you to, to post it and tag me in the forum so I can assess it. And then from there, I'll give you even better advice as far as what to do with the calories, what to do with movement. I agree with Sal, uh, anabolic or symmetry would probably be the program. One of those two programs would be the program I would have pushed you towards. So I think you, that's the right choice. But what I'll do is I will give you specific step advice and calorie advice.

Starting point is 01:16:14 When I get an idea of what a consistent week looks like on what we should do. Because what I don't know, and it'd be interesting to see is how much your movement in relation to where your calories is, if I really want to cut that much right now, or do I want to continue to focus on reverse dieting? And then I also want to be able to see how consistent you are with hitting those protein targets every day, because for sure, if we cut calories and you're missing your protein intake significantly, we're going to lose muscle. And that would be my main, my number one focus was to make sure that we hang on to any bit of a muscle that you've built over the last year or two training.

Starting point is 01:16:50 Do you, and tracking the macros are going to be really important because if we don't, if we're not sure what your calories are, you're probably not also sure what your protein intake is. Is that correct? Um, I, I've been shooting for at least 120, 150 a day, but I'm probably missing it. Okay. Yeah. Let's see. We need to know you give me that for a week and I'm going to be able to give you

Starting point is 01:17:12 really good advice. Totally. Do you, do you drink alcohol? Do you have, how many drinks a week do you have or do you not? Uh, maybe two drinks a year. Okay. Good. Okay.

Starting point is 01:17:21 And I asked that because sometimes people don't add that in their tracking. And I've had clients where they were tracking, they didn't add that. And then I'm like that because sometimes people don't add that in their tracking and I've had clients where They were tracking they didn't add that and then I'm like, oh, we got to add that That's another hundred fifty two hundred calories a day type of deal So you want to track everything including including fluids? Don't change anything be very accurate and then Adam will be able to give you much better specifics because you know We could try to give you advice right now But it's me based off of guessing and it would be like trying to

Starting point is 01:17:45 assess how to fix a car without doing an assessment. And I don't want to tell you to cut calories right now, if that's not the best advice. I won't know that until I kind of get an idea, a better idea of what you're doing in a regular week. And then from there, I'll give you much better advice on the direction because we might, we might just hang out where you are calorie wise and just make a better effort towards protein intake and give you a better workout routine. That might, that might right there

Starting point is 01:18:10 send us in the right direction. Or maybe you are eating 23 to 2500 calories and you're hitting plenty of protein and you could easily cut two or 300 calories, increase our steps by a couple thousand and see great fat loss. So let me see that you give that for me, you do that for me. I'll get Doug put you in there for free. We'll also send over anabolic to you. So you've got all the everything you need. And then you let you do that for me, tag me. And then I'll do, I'll tell you what to go from there.

Starting point is 01:18:37 Okay. Yeah. I already have anabolic. Oh, okay. Oh, beautiful. Great. Great. We'll put you in the forum then. Okay. Make sure you tag all of us. Okay, Adrienne.

Starting point is 01:18:46 Okay. A little bit different than I was expecting, but I appreciate it. Yeah. Yeah. No, that's what I need. That's what I need. I, yeah. Yeah. We want to give you the right answer. We don't want to just, yeah, I give you an answer that's, you know, we give you the wrong answer. Even if it sounds right on air, we don't want you to go down the wrong path. We got you. You're at your, you're in the forum. You're in the family. We'll take care of you from here. Well, thank you. All right, Adrienne. Thank. We got you. You're in the forum, you're in the family, we'll take care of you from here. Well, thank you.

Starting point is 01:19:06 All right, Andrew. Thank you. Thank you. Sweet. Yeah, sweetly. Most people... Do you think she was an alcoholic or something? No, no, no, no, just because of her age.

Starting point is 01:19:17 That was so random you asked. No, no, no, you know why? Because the clients that I typically would mess up with that, and it just occurred to me, we're all typically people in their fifties, and for some reason they'd have a glass of wine or something. They wouldn't track it. So because you're telling it to track, I'm like, make sure you wasn't tracking any of the rest of her food.

Starting point is 01:19:33 So it's like, yeah. And then she was a lot of those things that sneak in totally, totally. Yeah. I have a feeling what we're going to see is, uh, this is my guess. Let's see if I'm right. I'm thinking she's going to be a low calorie socially going to be in the 2000 range at the highest probably in that range. I think she's going to be missing protein almost days. And I don't think the advice would be to cut calories quite yet. I think the advice is going to be probably keep her calories around the same, but hit protein intake. And then move

Starting point is 01:19:59 to a better program. And then I don't, I'm really curious to see what her steps are. So I hope she and remind her in the email Doug for me, please to track her step. I know I told her that, but I just want to make sure she does that too. Cause that will give me an idea for activity level because she's retired, right? Is that what I got from her? She's retired. So she's retired. And if her only activity is the, you know, a little bit of, uh,

Starting point is 01:20:21 then it's not much. Yes. Exactly. Steady state cardio and lifting, then she might not be burning very much and simply putting her on a walk for, you know, an hour a day too, could be like game changing. And, and, and I mean, and the other, just one other thing is that it's, it's, it's almost like clockwork where we have someone call in or even send an email

Starting point is 01:20:38 and they'll pick a program that one of our programs and it's typically one that's too much volume. They almost never go with the appropriate program. and based off which the anabolic advanced, you know, I'll be surprised if that's the appropriate place for her to start. I think anabolic would be good two days a week, the two day a week version. Jared Ranere Our next caller is Holly from Minnesota. Jared Ranere Hi Holly, how can we help you? Holly Hally Hi guys, it is so exciting to talk to you. I can't even believe I'm doing this today. So

Starting point is 01:21:07 thank you so much for taking my question. And like everyone says, I just want to pass on my gratitude to you guys for all that you do in this space. As you know, the health and fitness space can have some really interesting and toxic perspectives. And I just want to thank you guys for all the positive stuff you put out there. It's been transformative in my life. And I just want you to know how much of a difference you make. Thank you.

Starting point is 01:21:35 So yeah, I'll just get right into my question. I'm gonna read it so I don't get sidetracked. I do that sometimes. So my overarching question to you guys is, I know you guys get frustrated when the science crowd knocks reverse dieting. So I'm curious what you'd advise people when they try it and it doesn't seem like it works for them. Are there limits to reverse dieting? And what are they? Are some people just not good candidates for it? I hear people talk about reverse dieting like it's as simple as eating slightly more

Starting point is 01:22:07 over time and training to build muscle. But when I tried it, something just didn't really seem to click for me. So just a little bit of background. For most of my fitness journey, I was an intuitive eater and I had a lot of success with that. I dropped 12% body fat and gained lots of muscle over the course of a couple of years, cycling through as many maps programs as I could, and just eating whole natural foods about 90% of the time. And then the reason I decided to try a reverse diet was not really because I was unhappy with how things were going, but really because

Starting point is 01:22:40 I've never done a true both before. I was wondering what I might have been leaving on the table and wondering if a higher metabolism was possible. And I think there was part of me that just wanted to chase the goal again. I also really love food. So anything that gets me to eat more food, I'm all about it. I didn't know my exact maintenance calories

Starting point is 01:23:00 since I was intuitively eating, but when I got the idea to try this reverse dieting thing, I prepared for it in advance by signing up for a macro coaching app that has an algorithm to estimate my calorie expenditure based on my nutrition info that I input and a graph of my weight trend. I used that app for several months before starting and I found my maintenance range to be about 2200 to 2300 calories. So with that info, in September, I started the process with anabolic advanced. I started weighing 130 pounds, I'm 5'2", and about 20% body fat.

Starting point is 01:23:36 I added an extra 60 to 80 calories a day to start. In the first two to three weeks actually went pretty well. I didn't gain anything and maybe even dropped a pound. So I was feeling pretty excited. So then I added another 60 calories or so, but this time the weight seemed to come on really fast and almost make up for what I didn't gain for in the first few weeks.

Starting point is 01:23:57 I tried to give it some time to level out, but I was watching my weight trend graph in the app and it was just still steadily climbing up and not really leveling out. It just seemed like I was kind of in a full-on bulk, not a reverse diet. And I noticed my appetite spiked like crazy too. I was just super hungry all the time during that time. So I was hoping maybe it was a good sign. I was putting on some muscle, but when I did my circumference measurements, I did put on about an inch on my waist as well. So I'm just kind of interested in your thoughts on what maybe I did wrong or what I'm not

Starting point is 01:24:29 understanding about the process. Let's get more specific. You said your weight was coming on fast. I'm not sure you did anything wrong. With an extra 60 calories a day. How much weight are we talking? So when it started coming back up, it was probably about a pound a week. Okay, so a pound a week.

Starting point is 01:24:49 Yeah, I think you were probably doing great. Yeah, you're doing good. Also, a pound a week at 60 pounds surplus, something was off there, and we'd want to get more of an accurate measurement, okay, because water fluctuations And we'd want to get more of an accurate measurement, okay, because water fluctuations can more than make up for that, especially with a woman, okay? Women will see water fluctuations much more than men typically will because of hormonal changes. Body fat testing and training with body fat test is a better gauge than even circumference measurements.

Starting point is 01:25:22 Even circumference measurements around the waist can be misleading, especially again, with women with water gain, water drop, and all that, you know, could be digestive stuff. You can see a swing in the waist by two inches sometimes. So it's really tough to say. I think it's also important to note something that you commented on that is normally a sign that we're doing things really well,

Starting point is 01:25:42 which is that's the increase in appetite. Like that's a- Typically means a good thing. That's normally a sign that we're doing things really well, which is that's the increase in an appetite. Like that's a typically means a good that's normally a good sign. That's normally meaning that your metabolism is starting to speed up and your body's trying to tell you we need to feed it even more calories. What was going on with your strength in the gym? Where are you saying the same? Were you getting stronger? How were your lifts? Oh, that was it was really good. I was doing anabolic advanced and, um, like I, since I had been doing mostly in two, defeating I was used to getting stronger, but then when I started actually intentionally trying to eat more,

Starting point is 01:26:12 I was amazed at how much faster the needle moved that way. So that was, that was exciting. I, I think you were doing great. I literally, if you were my client and we were going through this, I would just be kind of coaching you on just be patient. Let's just stay the course right now. Uh, even if you think that a pound a week is crying, I mean, a pound a week every week for, you know, 10 weeks straight,

Starting point is 01:26:34 maybe we were to back off, but a pound a week just for a few weeks in a row. I'm not really worried about that at all. I mean, it's transitional especially if you were giving me feedback that I'm getting stronger and my appetite is up. If you didn't give me those cues. And muscle gain is almost always in short spurts. It's never like I gain this consistent amount of muscle over time. It's almost like I get stronger, I get stronger, I get stronger, I get stronger,

Starting point is 01:26:58 then boom, three pounds of muscle. And then I get stronger. So it's all, it's, it's, you grow in spurts with muscle. It's not this like consistent kind of gain. And because your strength went up, it's all, it's, it's you grow in spurts with muscle. It's not this like consistent, uh, kind of gain. And because your strength went up, your energy, was it good? Did you feel good? Was your sleep good? How did you feel?

Starting point is 01:27:12 Yeah. Yeah. I'm actually like, I was having a lot of fun with it at first, but then, you know, I don't really care so much about the number on the scale, but I will admit, when I saw my waist measurements going up that, I, that really kind of disturbed me a little bit and that kind of took some of the fun out of it. And the biggest, the biggest hurdle for reverse dieting is always mental,

Starting point is 01:27:34 always mental. And it's, it's, it's always something like that. Like I feel good. I'm stronger. Oh my God, I got good energy. And then they'll do some kind of a measurement or something like that, or they'll put something on and then it'll freak them out. And it's, oh, I got good energy. And then they'll do some kind of a measurement or something like that or they'll put something on and then it'll freak them out.

Starting point is 01:27:47 And it's, oh, I got a, I mean, look, a 60 calorie surplus. You wouldn't even be able to gain a pound of body fat in a week with a 60 calorie surplus. It would almost be impossible. Do you have any food intolerances or any kind of gut issues by any chance? No, I don't have any gut issues and no food intolerances that have that,

Starting point is 01:28:07 you know, I've ever really noticed or anything. Yeah. I mean, do you, here's the thing to a circumference measurement, measure it first time in the morning and be consistent with it. Also, a waist measurement can change and fluctuate pretty huge from morning to evening. But I like body fat testing, but even body fat testing can be off from test to test. You wanna look at the general trend, but really pay attention more to how you feel than anything. Like how do I feel?

Starting point is 01:28:35 How's my performance in the gym? Am I stiff? Do I have more energy? Am I stronger? I mean, I've had female clients gain seven pounds on the scale, not know it because I don't let them see it and then have comments from family members that they look like they lost weight yet. So, I mean, Holly, I think you were doing great. Yeah. I really think you were, I think you did a perfect amount of adding back in. I mean, all the signs. So, when I, when I'm like

Starting point is 01:29:03 looking at the scale, the circumference, even body fat percentage, the only real reason why I want to know this, I just want those numbers in addition to hearing what you have to say to me. Like if you told me, Adam, I'm not feeling any better, you know, like, I'm not stronger. It's hard for me to eat this food. I don't feel stronger. And then on top of that, I'm seeing the numbers aren't moving in the direction positively for us. Okay, I might readjust our plan, but if you're telling me, oh my God, I don't, I feel good. I mean, I'm hungry and you're like, well, the strength gains are coming on.

Starting point is 01:29:34 I don't even give a shit about this. And it was such a, I don't even care about those other numbers right now. I'm like, stay the course. We're going to keep listening to this body until I start to see something that either jumps out at me that I need to reverse course. But what I'm hearing from you is like, this is working and this is heading the right direction. And that's such a small surplus, quote unquote surplus.

Starting point is 01:29:51 Your metabolism can fluctuate more than that on its own. Like 60 calories surplus, I wouldn't even necessarily count it as a surplus because your measurement could be off by 5% with your food. You could weigh your food a little, and that'll be over 60 calories. Even if you look at how many excess calories are required to turn into a pound of body fat,

Starting point is 01:30:12 that would not turn into a pound of body fat. I would think it would take something like three weeks at an actual surplus of 60 calories to turn into one pound of body fat. So I think you kind of got in your head a little bit and you're already strong. You said, and now the first question was, can, is there a limit to reverse? Oh, of course, like you're not going to get your metabolism to burn, you know, 10,000 calories a day, but I don't think you're anywhere near, you know, I don't think you're near

Starting point is 01:30:35 that. I think you're perfectly fine. Your calories are in the low 2000s. You're five to it says your body fats around 20%. You 20%. You're saying you're pretty muscular already, so are you identifying that you've got good muscle development? I mean, how much strength did you see go up during that period? Would you mind giving me some numbers or some kind of context?

Starting point is 01:30:55 Yeah, so after I finished anabolic advance, I was actually going to do a power lifting need at my gym, just like a local low-key one. I actually ended up being sick and couldn't participate. But I was for a few weeks leading up to it, I worked with a trainer to kind of test what I should aim for for when I go into that power lifting meet. And I was able to squat about 215. I was about 255 for deadlift and for benches about 140.

Starting point is 01:31:25 What did you start? What did those numbers start? How much did that improve when you started this? Well, the last time I tried to do a squat, like a peak squat, I was about 200, I think. So 15 pound increase in your squat, that's phenomenal. Yeah. I mean, what about your deadlift and your bench press? Deadlift has always been a tricky one. I've injured myself a few times now

Starting point is 01:31:51 I think I have my form down really well on that but prior to this I think the last time I tried to get close to top on deadlift was probably about 240 Okay, and then then check it was about 135. Yeah. So like 15 pound lift gains on, on everything. That's phenomenal. Your numbers were good to begin with. I think you're doing good, Holly. Yeah, you're doing good. How long have you been working out for? So I started lifting about three, like lifting consistently three years ago before that on and off. Um,

Starting point is 01:32:21 I started with just like a strength class at the gym, but then after like four or five months, I started Maps Anabolic. And once I did that, I was just kind of hooked on Maps programs because I saw so much faster progress than I did in the classes. And you're kicking ass. Yeah. So I just, I went anabolic performance, aesthetic and symmetry. And I've gone through so many at this point. It's been so much fun to see what sort of things I learned in each one. You're kicking ass, Holly.

Starting point is 01:32:48 Those are great lifts. The five, two, to be able to lift that much, you're doing great. And do you do cardio? Do you do track your steps? Do you do anything else? So I was tracking these steps. I haven't worn my tracker in a while, but I'm typically between seven and 10,000.

Starting point is 01:33:04 I don't do a lot of cardio. I just do some walking and then occasionally I'll do like 15 to 20 minutes of zone two, like on the elliptical or something when I'm done lifting. You're doing great. Holly, I want to put you in the forum just so I can remind you how awesome you are. So that's how you just need to,

Starting point is 01:33:18 you just need someone to tell you that every couple of weeks. You're a 130 pound girl, 20% body fat, which is good. Squatting 215, 15 pound gain from before, consistent for three years, your calories are 22 to 2300 calorie. I mean, you're, you're, you're doing really good. I think you just got in your head and that was a small reverse diet. I wouldn't have reversed dieted you at 60 to 80 calories.

Starting point is 01:33:40 I would have had to go up to a hundred at least at the very minimum. So you're doing good. Okay. I had a feeling you were going to tell me I was just impatient, but I wanted to hear it from you. I guess. No, that was good. Yeah. No, you're doing good. We're going to put you in the form.

Starting point is 01:33:53 And then if you feel like this again, I want you to message us in there and just tell us what's been going on. And then we can talk you off. By the way, side note, if you feel good at the calories you're eating and you feel healthy and you're satisfied, you know, small bulks are great to build strength,

Starting point is 01:34:09 but don't feel obligated to have to go and reverse diet to try and get that up. I mean, the idea is to put you in a position that feels good and sustainable. And then from there, you can move up or down into these kind of short periods of two months. If you wanna get a little leaner or build a little muscle, but if you feel good at those calories,

Starting point is 01:34:26 you feel healthy, you feel satisfied, you're going to the gym, you feel good, like there's no reason to like fret over trying to push it in any direction. That being said, you also already said to me that that you felt the appetite increase. That's your body telling you it wants more and it wants to build more.

Starting point is 01:34:42 So I say feed that. Feed that, trust the process. You're going to be able, if you make good choices, right? So when you get those appetite crate and you don't go out and you go eat like an asshole, you're going to be okay. If you make good whole food choices, keep that high protein diet. I promise you those calories are going to get partitioned over the building muscle. The way you're training, the way consistent you are, like you're in a really good place. If you're, if you are, if your body's telling you to eat more, eat more, feed it more calories. That's what I'd be telling you as your coach. And I'm going to get you in the forum. And then I want you when you have moments like this during this process to just message us, tag us, and then we'll keep you on this. And I'd love to see where you're at in like two, three months of actually training like this.

Starting point is 01:35:23 see where you're at in like two, three months of actually training like this. Okay. Well, thank you so much. Like a little follow up question. So I've been tracking now with this whole thing for a while, and I kind of miss intuitive eating. Do you think it's possible to like do a reverse diet in like an intuitive eating framework, or is that just a little too? I do.

Starting point is 01:35:41 I do. And you know what it looks like? What I just said is if you're hungry, makes good food choices. If you're hungry, eat, just make good choices. Where people fuck up is they make bad choices with it. They get cravings and then they're like, Oh, then they pile on the other stuff. If you eat and whenever you get hungry, you make a bout, you make a high protein,

Starting point is 01:35:59 good choice of carbohydrate diet or meal. I've never seen a client go wrong that way. And if you're lifting and you're strength training and you listen to the body like that, you will build muscle. Okay. Okay. Well, thank you so much. Thank you for taking the time to answer my question. It was so fun talking to you guys. Thanks Holly. Appreciate it. Bye. Bye bye. How often we get our own head.

Starting point is 01:36:23 Yeah. I mean, mean listen a 60 pound surplus You're not gonna gain a pound of body fat in a week. Oh, it's a physiologically impossible. No, it take almost six weeks Yeah, yeah, I was like trying to do the math like yeah Yeah, try to figure out what what it was were missing and you know what 60 by the way for people listening Do you know what is 60 with 60 calories? It looks like yeah, nothing. What is that five almonds? That's like so easily. Yeah, it's like yeah You could be and you could be, and most people are off when they track their calories by at least that much

Starting point is 01:36:48 when, even when they weigh in. She's getting stronger. She's hungry to the point. I mean, she, yeah, her body's like signaling her like, let's feed the body. Yeah, different conversation if she's not queuing me with that. If she's like, I'm weaker, I don't feel strong in the gym. I feel like I'm stuffing myself. Okay, different conversation.

Starting point is 01:37:04 But if you're like telling me, man, I'm getting strong at them. I feel good. I'm hungry. I'm like, yeah, we're doing the right thing. Our next caller is Caleb from Utah. Hey, Caleb, what's happening? Hey, how's it going guys? Good man. I can help you. Hey, so I just want to say, first off, appreciate everything you guys do. I know you guys hear it all day, every day, but I listen to a handful of podcasts and this is like the only one I listen to religiously.

Starting point is 01:37:29 So I appreciate everything you guys put out. But yeah, I mean, I'll read it just pretty much straight off my email. So a little bit of background. So I've always been pretty lean, never been able to put on a ton of muscle. I've lifted weights fairly consistently since I was about 14. I'm 6'1", the longest time I've stuck at about 175. About a year ago, I started trying to eat a little bit more, didn't really track anything, got a little bit stronger, gained three or four pounds. The past three to four months, I started tracking macros a little bit more. I'm mostly like protein and just calories.

Starting point is 01:38:07 Target is about 4,000 calories, trying to eat between about like 225 to 250 grams of protein. I was working out about five to six days a week doing a push-pull lower body split. First month of doing that, so the first of months, I guess, I gained about another five-ish pounds. My lifts went up fairly noticeably, but then I kind of hit a plateau. And I feel like I, since then, haven't really been able to, you know, burst through that plateau of like my newbie gain bulked, I guess. I don't know if that's a thing. But so I guess questions, I mean, how do I adjust my workouts or diet to kind of burst through the plateau?

Starting point is 01:38:50 And how realistically is it to like somebody who's pretty genetically skinnier lean to see some pretty significant, like growth and strength. And I guess I'll throw in a couple of things. That's okay. Just like as an update. So I think I wrote this the end of October. So until about Christmas time I actually got up to about 191 had about 11% body fat before I was sitting about like 7-8%. We just had a second kid about two months ago so that's

Starting point is 01:39:20 kind of like thrown my schedule off quite a bit. So most of January has been pretty inconsistent as far as eating and working out. And since then I just didn't in body this morning. I'm actually down to 182 at the same 11% body fat, which is kind of confusing. I really had to like deal with losing weight, but staying up in body fat. So really just trying to figure out how to navigate going forward with my goals. Well, going forward, you lost the muscle, but going forward, you'll gain some of that back real quickly because you had it in the first place. Who's also programming.

Starting point is 01:39:53 Yeah. And so I was going to ask you, if you're eating 4,000 calories, if that's where you were at, I don't think it's a diet thing. I think it's a workout thing, for sure. By the way, how's your sleep right now with the second kid? It's, it's gotten a little bit better. It's been super inconsistent. We actually, this past week switched from working out like five to six days a week to doing three days, three maybe four, just because my sleep has been awful and I'm just like exhausted all the time. And so trying to make a little bit adjustments to get more sleep So right now I'm probably like I was probably between five and half to six and a half now I'm pushing more like six and a half to seven okay on a nightly basis Yeah, I think I think the the adjustment is the workout. Yeah, and I think you were working out too much before

Starting point is 01:40:38 I mean, are you do you write your own program? Or like how do you how do you how do you train? Where did that come from? Yeah, I mean, yeah, I guess it's just small variations from what I grew up doing. I guess I grew up just kind of working out with like football basketball teams, working out with my dad that we always just kind of did push, pull, lower split. So I've tried to vary like rep ranges, but other than that, or like maybe a couple of new workouts. Bro, we're going to, we're going to put you on maps. We're going to hook you up, dude. You're going to put you on maps and a ball.

Starting point is 01:41:05 You know, watch you're going to, you're going to follow the three day week version, follow it exactly how it's laid out, resist the temptation to want to add or do other things, follow the program to a T. I guarantee that in three months time, it'll blow your mind promise you. Sweet. Promise. So like a, like a overarching goal. I guess I love to hit like the thousand pound club with like my three main lifts just cause I've never been like super

Starting point is 01:41:30 strong. I feel like that's kind of a benchmark. I love to hit. Um, I mean, is that, do you feel like that's realistic as far as, oh yeah. Maps, anabolic, all that stuff. Yeah. Yeah. It's starting anabolic and then maybe move on to power lift or something like that. So you get more specifically focused on those big lifts. Cause yeah, I mean, you put that kind of attention and detail with your mechanics and the way that, you know, you, you can perfect that whole process.

Starting point is 01:41:54 Like you're going to see a lot of awesome gains. Yeah. If it maps anabolic and then after that, if your sleep continues to get a little better, switch to maps power lift. Stay, keep the cal, keep the protein intake high. That would be the most important thing right now. So if your body weights around 180, you said 181 or 182, I would hit. Yeah. I would hit at least 180 grams of protein a day closer to 200, probably better. Keep that consistent.

Starting point is 01:42:20 You don't need necessarily track anything else. Just don't eat garbage. You're going to be totally fine. I think yeah, you were working out too much and that was the plateau. The plateau was you just too much volume. Yeah. Like three, yeah, dude. Like three full body workouts a week program properly. There's way more to it than just that, but most people build the most muscle and strength following something like that.

Starting point is 01:42:40 Not, not a five or six day a week routine. You're going to, it's going to change your life. I promise you. If you do that, if you do what he said, protein wise and eating correctly and you follow anabolic to a T, I guarantee it's going to blow your mind, especially somebody who's been lifting pretty much on and off his whole life and has like kind of a routine that you do, push, pull, split. And then you go do what we're the full body three days a week, watch what it's going to do.

Starting point is 01:43:02 I just, you're a perfect. No waste of effort. Yeah. How, how was the second one, by the way, how far, how, how old is your baby? full body three days a week, watch what it's going to do. I just, you're a perfect candidate. No waste of effort. Yeah. How old is the second one, by the way? How far, how, how old is your baby? So two months. So we got a two and a half year old and a two month old. So we're, uh, got a first.

Starting point is 01:43:14 Well, you might not be, I don't know, man, you might not be getting good sleep here for a couple of years. You know, we thought, we thought the baby was going to be the tough one. It turns out that was not the case. And yeah, that's been crazy. But, um, so so it's been because there's a lot more of like helping out kids. It's not just super simple. It's a lot harder to like mild prep and make sure like my diet's down to a T like it was before. So I've been pretty consistent as far as hitting those protein marks, but the calorie hasn't always been consistently, no pushing the 4,000. Is that going to hurt me if I have the occasional day

Starting point is 01:43:47 where I'm maybe like 3,000, not quite hitting the 4,000. Like it's a big mark. No, you're eating adequate calories. Uh, really it was your programming. I mean, if your calories get down to like 2,000, 1,500, you know, consistent, right? But you would be, listen, when the, when the body wants to build muscle and you're not going to gain, you know, consistent. But you would be, listen, when the body wants to build muscle and you're not going to gain, you know, 15 pounds of muscle a month, that doesn't work that way.

Starting point is 01:44:10 It's a slow process. Even when everything is being, is done right. You don't need that many calories to build a pound of muscle. So if you gained a pound of, you know, if you gained two pounds of lean body mass a month, consistently, which is just kick ass, that's like 20 pounds in a year, right? That'd be like, you're crushing, you're flying. That's not that many calories.

Starting point is 01:44:29 Where people start to get caught up is the programming with something like that. Now, if you're too low and you know, then that makes a big difference. Well, especially if you're 3000, you know, a guy your size, like you're fine. Yeah. You're going to be good, bro. Just, hey, just trust us, trust the process. And I promise we won't let you down And I know with I've listened to some people who are on maps anabolic There's like some people do trigger sessions some people don't I don't really know what those are just like totally by listening So what you guys say do them include those or you can do them? Yeah, and they're easy

Starting point is 01:45:00 So if you have resistance bands, that's all you need Mm-hmm, and it'll take you about six to seven, two to three times a day on the days in between your workouts. So literally while you're at home in the morning, seven minutes at lunch, you know, seven minutes or before bed, seven minutes. Do not make the mistake that what people do is they over intensify those. It's not a workout.

Starting point is 01:45:19 It is not designed to be a workout. You should not be sweating. You just get a pump. You should not be struggling. It's literally like a little pump. It's a little tiny pump a couple of times a day and just, and there's inside the program, there's a tutorial and blueprints and everything. So it, it, it coaches you through everything on what to do.

Starting point is 01:45:36 So open up the program, go through all of it, watch the videos, follow it to a T. We won't let you down. Sweet. Yeah. I think this will be pretty solid. So I appreciate it guys. You got it brother. Thanks for calling in man. Congratulations on the baby. That's right.

Starting point is 01:45:50 Yeah, thanks. Hang in there. Hang in there. Yeah, we'll send you that MAPS anabolic program. I appreciate it guys. You got it man. All right, bye. You know, most people, most young men especially, you take them from a five day

Starting point is 01:46:04 split to a three day well-programmed full body workout, that alone, no change in diet so long as it's adequate. Yeah, a lot of them are shocking the difference. The first time I did it, the first time I had already been strength training for over a decade, the first time I did it, I gained seven pounds of lean body mass. Like it's just no change in anything. It was just the programming that made that big of a difference. It makes a huge difference too if you're also coming from a place of potentially kind of overdoing it, right? So he, if he's overdoing them out of volume and intensity in his training,

Starting point is 01:46:31 he's also hurting a little bit on sleep. And then in addition to that, he has some days where he misses calories and the programming is pretty similar to what he's kind of been doing his whole life. You shake that up with a three day a week full body routine. Better recovery. Yeah. Just programming. Boom. We did forget to tell him. I don't ask him if he trains a failure.

Starting point is 01:46:49 You got to stop the sets about two or three reps before you fail. Don't go to failure, especially on a full body type routine. That would just be too much. Great part is we got, we have before pictures, right? He sent over a photo where he's at now. Watch, watch after he's gone through anabolic. Awesome. Look, if you like the show, head over to mind pump free.com and,

Starting point is 01:47:06 and check out all of our free fitness guides. We have fitness guides that can help you with almost any health or fitness goal. You can also find us on Instagram. Justin is at mind pump. Justin, I'm at mind pump to Stefano and Adam is that mine pump Adam. Thank you for listening to mine 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 MinePumpmedia.com.

Starting point is 01:47:32 The RGB Superbundle includes MAPS Anabolic, MAPS Performance, and MAPS Aesthetic, 9 months of phased, expert, exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints and over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes, and by introducing Mind Pump to your friends and family.

Starting point is 01:48:19 We thank you for your support, and until next time, this is Mind Pump.

Mind Pump: Raw Fitness Truth - 2276: The Relationship Between Poor Sleep & Low Testosterone, How to Lose Body Fat After Age 50, Ways to Avoid Gaining Body Fat When Reverse Dieting & More (Listener Live Coaching)

There aren't comments yet for this episode. Click on any sentence in the transcript to leave a comment.