Mind Pump: Raw Fitness Truth - 2294: How Protein Intake Can Make or Break Your Progress in the Gym, Why F45 May be Slowing Your Gains, the Importance of Sleep for Building Muscle & 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 Schafer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast. This is Mind Pumper. In today's episode, we answered live caller's questions, but this was after an intro portion. It was 55 minutes long today. That's where we talk about current events, family life, studies, and much more. You can check the show notes for timestamps if you just want to skip around to your favorite parts. Also, if you want

Starting point is 00:00:33 to be on an episode like this one where we can help you out live, email our team at live at mindpumpmedia.com. Now this episode is brought to you by some sponsors. The first one is Caldera. Caldera Labs makes incredible skincare products. They're all natural that are good for oily, dry, or regular skin. It's good stuff. Go check them out. And it's by the way, backed by studies that over 90% of the people who use their products notice visible improvements.

Starting point is 00:00:58 That's for reals. Go check them out. Go to calderalab.com. That's C-A-L-D-E-R-A-L-A-B.com forward slash mind pump. Use the code mind pump. Get 20% off your first order. This episode is also brought to you by NCI coaching, great certification course for trainers and coaches.

Starting point is 00:01:14 And if you go to ncievents.com forward slash CC 2024, you can sign up for coaching con in Florida. This is April 3rd to 6th. We're gonna be there attending and we are also gonna be running a private Q and A. So go sign up for CoachingCon in Florida. This is April 3rd to 6th. We're gonna be there attending and we are also gonna be running a private Q&A. So go sign up. There's some spots available. This month's sale on programs is Maps Antibolic and Maps Antibolic Advanced. Both programs, 50% off.

Starting point is 00:01:38 If you're interested, go to mapsfitnessproducts.com and then use the code MARCH50 for the discount. All right, here comes the show. When it comes to fitness success, the why is more important than the how or the what. All right, what do I mean by that? Why are you doing this? If you pick the right why, you will develop a relationship with exercise

Starting point is 00:01:57 that will last you the rest of your life. If you pick the wrong why, you'll develop an abusive relationship with fitness, and at some point, you'll stop because, quote, I just want to enjoy my life. So focus on the why, the how and the what will take care of themselves. We're about the who.

Starting point is 00:02:12 How often do you think that people lie to themselves with their why? Oh, all the time. All the time. So I was on a podcast earlier and the guy interviewing me is a fan of the show and he brought this up and he said, well explain to my audience why this is so important. I said, you know, when you look at, ideally, right,

Starting point is 00:02:31 when you enter into a fitness routine or you're trying to fix your diet or you want to become more fit and healthy, ideally in a perfect world, this is something you want to do for the rest of your life. I think if you ask somebody, hey I know you're just getting into fitness, ideally would you like to do this forever?

Starting point is 00:02:46 Or do you, would you want to stop and fall off and say, well, I would love to do this for the rest of my life. So the most important consideration is the relationship that you develop with the exercise because it's, it is a relationship. This is something that you're going to be with doing three days a week, four days a week, two days a week, whatever forever. Ideally, if your why is I'm going to the gym because I'm gross, I'm fat, I'm ugly, I'm inadequate, whatever, your workouts are just going to be punishment. The relationship

Starting point is 00:03:11 you'll develop with the workouts is punishing myself because I deserve it because I'm inadequate or whatever, which at first feels good. It feels cathartic. This is why when people first start working out with that why, they leave the gym and they feel like they're going to throw up or they can barely walk and you ask them how was your workout and they say, oh it was a great workout, I almost threw up. It was cathartic because they hate themselves. But at some point you're gonna stop because

Starting point is 00:03:33 who wants to hate themselves and punish themselves all the time. Now. Can only punish yourself so long. That's it, now if the why is, you know what, I haven't been taking care of myself and I can see this, my health is reflecting this. I deserve to be healthy, I deserve to be cared for, I't been taking care of myself, and I can see this, my health is reflecting this. I deserve to be healthy, I deserve to be cared for,

Starting point is 00:03:48 I'm gonna take care of myself. Now you start to develop a relationship with exercise where it's self-care. Now it's something that you're probably gonna wanna continue for the rest of your life. So the why, it's all about the why. How long did it take you guys to figure this out, by the way, with your clients?

Starting point is 00:04:03 Well, with my clients or with myself first? I was gonna say, yeah, me first. I didn't figure that out. Yeah, I think it took a while for myself first. I don't think I could help any clients until I figured that out. I mean, I think for the first half of my career as a trainer, I think that I was operating

Starting point is 00:04:17 from a place of macros and training, and it's give me your goal, and then mathematically approaching it like that. Not thinking like, I never once, I don't think the thought early on in my career, like to say something like to somebody like, Hey, is this something, which is something I would say later on, uh, is this something you just want to get to your goal and then quit? Or do you want to keep this going for the rest of your life? That became a very common thing

Starting point is 00:04:41 that I would say, because someone would come in, they're still going to come in with these, uh, you know, uh, vague goals, right? Or, or even specific goals, but not really thinking about, Oh, what happens once you get in shape for this wedding? Did you want to quit and then put all the weight back on? Or did you want to maintain this for, it's like, okay, so if that's, if your goal is to make this lifestyle change, is this the best approach? Like, I mean, I, I, I didn't figure out to ask myself that until, you know, damn near 30 years old.

Starting point is 00:05:09 So it took a long time. I remember when this hit me like a ton of bricks because I was starting to figure this out with clients and then I've told this story before, but I was at a dinner, it was a tech company dinner. So it was my ex-wife, I was invited, and I'm sitting at this table with all these tech people. So nobody from fitness.

Starting point is 00:05:29 And we're introducing ourselves and what we do, the spouses or whatever. And the conversation at some point got to fitness and this woman sitting across from me goes, I had a friend who exercise all the time and then she got cancer and died. And when that happened, I just said, you know what, I'm just going to enjoy myself. So I stopped going to the gym and I eat whatever I want. And I remember I sat there and I said, it was the first time in my life, because I'd heard that before. I've heard people say that before.

Starting point is 00:05:52 Oh, I don't care about eating healthy. I just want to enjoy my life or go into the gym. I just want to enjoy my life. But it was the first time in my life that it dawned on me like, okay, well, let's think about this for a second. Being fit and healthy will make you enjoy your life far more than being unhealthy and unfit. Like there's almost nothing you can do that will improve the quality of your life, like improving your health and fitness.

Starting point is 00:06:14 And yet we have so many people who say, I'm stopping so I can enjoy my life. And I sat there and I thought about it. I said, what a crazy opposite understanding. Why do so many people say that? And then I realized it. Oh, you're going to the gym and you're using the gym as a way to punish yourself because you hate yourself. Of course, stopping feels like you're enjoying yourself because you're going to the gym and it's an abusive relationship. If she had gone with a different understanding through self-care, then the relationship would have been different. And then it would have been the opposite, which is I never want to stop working out

Starting point is 00:06:49 because I want to enjoy my life. That's the truth. Plus, I mean, the irony is like the more you avoid and you don't confront a lot of these issues and problems you're facing, they just get bigger. They don't go away. If I get more lethargic and I get to a point where I'm just like, well, it's easier for me to just sit here and relax and enjoy TV and to not go do the dishes and to just let that pile, I'll get to it in the morning. It's just like- You feel worse. And it's like, it's,

Starting point is 00:07:27 it's a discipline obviously to be able to learn, to enjoy, um, doing things that are literally our work. Yes, there's, there's work involved, but the payout is, um, you know, you, you're able to free yourself up so you can, um, do a lot more things you really do enjoy. And a lot of that with fitness is obviously it revolves around movement and the abilities that you have and the strength that you have as a result of that, not to mention your body just functions better. Uh, and your body's built to do that. It's built to lift things, built to move.

Starting point is 00:07:58 It's, it's built to express all these different types of movements. And so you, you actually get reward, like physiological reward for being in a good Healthy state. Yep. The crazy part is that it's really easy for for us to sit here and say this like that story You've told that story several times. I bet even when you communicated that as eloquently as you did It still didn't change her like it's like real easy for us to say this and to tell people it's really hard to shift out of that mindset. Even having some experienced smart fitness man tell me like that, I bet she still went home

Starting point is 00:08:34 and just went, oh yeah, he's well. Like that's the end. And so when I think about this, I think about, okay, what were some of the things that I did tactically to shift my clients thinking? And one of the things, and this is some of the things that I did tactically to shift my clients thinking? And one of the things, and this is one of the beauties of one-on-one training and getting to know your clients

Starting point is 00:08:50 and the conversations that happen, you know, outside of just the X's and O's. And it's like, when you start to see the things that like really make a client tick, like what are like that the client who scoffs at the, like you for eating that way or training that way or whatever is not the one who likes or thinks the gym like you for eating that way or training that way or whatever, is not the one who likes or thinks the gym

Starting point is 00:09:07 and exercise is a good idea. Like she's into other things in her life. So what is it that makes that woman tick and excite her? Is it motherhood? Is it her job climbing the ladder and being successful at it? Is it her writing, her artistry? Does she have a hobby?

Starting point is 00:09:21 Like figuring out what it is that they, they're super, what lights them up when they talk about it. And then when I can key in on that, then the key is in, can I show them that when you actually exercise two or three times a week, strength train, and make some better food choice for yourself, do you know that as good as you feel when you light up, when you talk about motherhood or being a teacher or whatever it is the thing, that I can guarantee you that I can make you feel better in that than you ever have in your life.

Starting point is 00:09:50 And they get kind of like, huh? Like, because the healthiest version of you will be the best version at that thing that you love so much. Like, so if it's your job, it's fatherhood, motherhood, it's a hobby, it's this other things, but people don't really connect it that way. We connect exercise, you know, strength training,

Starting point is 00:10:10 and dieting to this, the way we look, the scale, the mirror. And so for people like that, it's such a vanity thing. It's like, oh, you just are in the, I'm not. Who cares? Yeah, who cares? I don't care if I have, it's like, no, no, no, no, no. You don't get it. Like maybe that's why I started this journey,

Starting point is 00:10:25 but that's not why I keep doing this. Why I keep doing it is because, you know what? I actually really care about being a good father and husband or I really care about being productive at work. And you know what I realized? Was when I just incorporated this training a couple of times a week and I made better, healthier choices for my body,

Starting point is 00:10:41 I was better at all those things that I cared so much about. It's such a psychological thing too, cause there's this phenomenon, I can't remember the name of it, but they observed it with athletes first where people, like you love basketball, so you play it all the time with your friends and then you're really good at it and then you play in school and then all of a sudden you become a professional. You're getting paid to do it and it's your job and people start to lose the enjoyment and passion of the sport because now it's their job. I can't remember the name of, there's a term for it, but it's essentially the idea that I have to

Starting point is 00:11:11 versus I choose to. So I've done this as a kid, you know, my first jobs were jobs I didn't like, but I remember going to work and thinking to myself, like going to wash dishes at a restaurant. So I'm in the back, you know, greasy, it's hot, I'm spraying dishes down and stuff. I remember at one point thinking, oh, I hate this. And I thought, no, no, I want to be here because I want to make money. And it shifted everything. And I've done this with many things in my life where there's like, oh, you got to clean up after the kids

Starting point is 00:11:35 or you got to wake up early to do this thing. It's like, no, no, you don't have to. You choose to because the alternative obviously is something you don't want to do. So if you have that psychology of, no, I'm choosing to do this thing, it's more empowering and it develops a completely different relationship. Such a mindset. Totally. Yeah. I've catch myself all the time trying to pass this along to my kids because they'll get in that frustrated state where it's hard and whatever they're doing at that moment is really difficult, but to make matters

Starting point is 00:12:07 worse you exaggerate your attitude that it's like they're punishing themselves through the process by being pissed off about it even more and then slamming things and all of the physicality involved with it as well. And to bring the heart rate down and then calm down is one thing, but then to start learning how to just associate it with things that you enjoy and be able to figure out a way to enjoy whatever it is you're doing, even if it's hard work, whistle through it. It's that whole thing, whistle while you work, right? It's the listen to music. I don't do anything without listening to music or having, you know,

Starting point is 00:12:48 some something else where it's like, I can, I can visualize something that I enjoy or whatever it is, even if I'm like doing something grueling, it's just, it's a mindset that you have while you're doing it. Yeah, it's a, it's a choice. But I think that, you know, when I became, we've discussed this many times, when I became truly effective with my clients, it was more about the why and communicating that and helping them discover that for themselves. And then they became consistent. It wasn't even an issue. It wasn't a challenge. Whereas like the first half of my career, consistency was always a problem. I would always fall in that same pattern of needing to get new clients because people would fall off or they'd stop or they lose their consistency. And I thought, oh, they're just not disciplined. It's like, no, it's like, yeah, if this is punishment. I mean, look, diet becomes restrictive too.

Starting point is 00:13:33 If you're doing this for the wrong why, you're restricting yourself. And at some point you'll rebel against that and you'll go in the opposite direction. But if it's a choice, like, yeah, no, I want to do this. This is something I want to do because I want to be able to do it. You're restricting yourself. And at some point you'll rebel against that and you'll go in the opposite direction. But if it's a choice, like, yeah, no, I, I want to do this. This is something I want to do because I, I, I want to be healthy. I want to care for myself. Well, this is why I, this is why I asked too, of how many people you think are

Starting point is 00:13:54 like lying to themselves about too. Cause I think some people may not, may not be in that mindset of I'm punishing myself. They just, they just haven't got clarity around their why. Like there's probably a lot of people that go to the gym and you ask them that and they're like, oh, because I wanna be muscular, I wanna lose 30 pounds. And it's like, that's like the surface answer why.

Starting point is 00:14:14 But it's like, do you really, because so far you're 45 years old and you've never really cared that much to ever put effort towards that just right now you are, like, is that really what's top of priority list for you? And it's more likely something like Being a good dad or being a good mom or being good at your job or being a good husband or being a good wife Or like there's probably being great at your hobby or your craft

Starting point is 00:14:33 like there's probably something else that is more their why and I think the Where they were people don't realize is that how much what we're talking about? enhances that. And so sometimes I think you just assume because I'm going to the gym and I'm exercising and I'm refraining from these super certain foods that it has to be this physical thing that I care about. Like it has to be attached to that. It's like, no, it doesn't have to be attached. In fact, for this to be a long-term thing, you need to detach from that. Yes, that's okay to have goals to lose weight

Starting point is 00:15:08 or to build muscle, that's fine, but to make this a lifelong pursuit after you've achieved that goal, you're gonna need to attach it to a more deeper why, a deeper purpose, a deeper reason that fulfills you in life and connect the dots that, oh shit, look at that. Those things make that thing that is definitely my North Star. That definitely is my wife.

Starting point is 00:15:28 Yeah, for sure. Totally, totally. I gotta tell you guys, I got the, I guess I wanna say it's one of the best compliments I've ever had in a long time the other day at the gym. I ran into a fan who- Is it about your calves? No, no, I wish.

Starting point is 00:15:43 I wear sweats all the time so nobody can tell. I was working out and a fan approached me, 50 year old guy and he's pretty fit working out and he's like, oh man I love your show and da da da. And he's like, we're talking and he goes, you know what, I'm gonna try Caldera. I'm like, huh? And he goes, because he's looking at me and he's like,

Starting point is 00:15:59 you got really good skin. And I started laughing, I thought he was playing, you know, being funny. He's like, no I'm serious, I'm gonna get Caldera, your skin looks really good. I'm he was playing, you know, being funny. He said, no, I'm serious. I'm going to get caldera. Your skin looks really good. I'm like, that's the best compliment I think I've got in a long time. I love that.

Starting point is 00:16:11 Yeah. I had a little bit. It was funny. You know, it was weird. Yeah, from a guy. When you're at the age, you start to hear that. I wouldn't know how to take that. Yeah.

Starting point is 00:16:18 I was like, cool, dude. Here's my phone number. Yeah. All right. Big gulps, huh? I'm out of here. Doug and I take off after this. We head up to Tahoe or whatever.

Starting point is 00:16:27 It was the first thing I packed in my bag. Oh, it's so dry up there. Yes. And I've noticed a big difference if I'm better with the serum. So when I go up there, I apply the serum at a much higher volume than I do when I'm down here. Like, it's a regular thing for me.

Starting point is 00:16:39 But there, I feel like I'm having to put it on like twice. Now, what's the secret trip you guys are going on together? What are you guys doing up there? It's raw. Wouldn't you like to know? Yeah. No, maybe not.'s the secret trip you guys are going on together? What are you guys doing up there? Wouldn't you like to know? No, maybe not. I don't know.

Starting point is 00:16:48 What's going to happen? What are you guys doing up there? This is where Doug and I plan everything about the business. Oh, yeah. That's nice. Yeah. What Justin and I are doing.

Starting point is 00:16:56 A takeover. Like how they're going to do it. You're going to bring it up like this. This is what Doug and I decide how much we're going to pay you guys. Yeah. I wish we wanted to let them know how much the business is. No, really?

Starting point is 00:17:04 You guys are just going up there because of the snow? We're going to go ride. Really wish we wanted to let them know how much the business is. Are you guys just going up there because of snow? We're gonna ride. We're gonna go ride. Really? Yeah, yeah. Snow is great. You don't snowboard, you ski. Yeah, well I ski. He does both.

Starting point is 00:17:14 I do both, but I don't snowboard anymore. Okay, and you're snowboarding. Yeah, yeah. Is it the same runs or are they separate? No, the same runs. Oh my God, you got that. Bro, I never skied in my life. That is crazy, you're that.

Starting point is 00:17:24 I have no idea. We gotta bring you up there sometime. It's the same mountain you guys have to Oh my God. I don't know, bro, I never skied in my life. That is crazier than I think. I have no idea. I gotta bring you up there some time. It's the same mountain you guys had to ride? Yeah, well I don't know. He was with us, he went to the, what do you call that, the lodge, and then you're chilling down there.

Starting point is 00:17:33 I've never done either one. You're so funny. When do you get out of your comfort zone and do some of that stuff? I do stuff out of my comfort zone all the time. You do? Yeah. When was the last time you did stuff?

Starting point is 00:17:40 Let me see, what did I do? I went barefoot in the grass. That was really uncomfortable. You know, it was really steppin' out there, guy. There's a spider here somewhere. I don't know if I like this, dude. Isn't it too late for me to try that now? No, it's never too late to do any of those things.

Starting point is 00:17:53 What do you, okay, so since we're on this and we're teasing you, what is it, what do you think it is about either how you were raised, the things you're into that you are like, I mean, I sent a thing to the guys the other day too about going on the race car track instantly. I got Justin and Doug. Yeah, yeah. I'm down. So like, no, no, I'm going to go do something else. I just know what I like and what I don't like.

Starting point is 00:18:13 I mean, side that there's racing a Ferrari around a track does not appeal to you. I look, you guys know I like to drive fast. I don't, it's not, I'm not against driving fast. That's why I thought you would be all about it. I don't know on a track. I don't know. That's nice. I mean, I don't know more fun risky out in the real Dodging old ladies More risk By the car, I mean do you ever dig into that? What is the what is the the risk adverse? There's just I know what I like and what I don't like like you say like look we're at the age now

Starting point is 00:18:42 You know, you're like you don't like yeah, that's what scary movies. No. Yeah, we're at the age now, you know what you like and don't like? You wanna watch scary movies? No. Yeah, and it's not like, cause you're being a chicken, you're just like, oh, I know what happens when I watch scary movies. Yeah. There's some things I enjoy

Starting point is 00:18:52 and some things I don't enjoy, and I don't know if I'd enjoy, I don't think I wanna try skiing, I don't know. Yeah, I know, I feel like that, but then you also have, remember when you and Jessica first got together and she really pushed you to go and like- Hiking.

Starting point is 00:19:04 Hiking and do that, and then all of a sudden you had this new thing you knew found love well hiking is different but she kind of tricked me too she was like you know why I got you know what it is so ha we're racing today you know I know what skiing is yeah she's like do you this when we first started day she's like hey I like to hike do you like to hike and I'm like yeah now my experience hiking was you go up there's like a like a big-ass trail and you're just walking through the hills like yeah let's go walk through some trees she took me on some gangster My experience hiking was, you go up, there's like a big ass trail, and you're just walking through the hills.

Starting point is 00:19:25 I'm like, yeah, let's go walk through some trees. She took me on some gangster ass trails with like rocks and boulders and stuff, and at that point, I'm- How many supplements did she have to like sprinkle path free? None, because we just started dating, and I don't want to look like a pussy.

Starting point is 00:19:41 So I'm like looking at the trail, and I remember asking her a couple of them. She diggled sex, That's what she did afterwards. We'll have snacks. Now you guys know how to get me to go skiing. No, we started hiking and I remember a couple of times I'm like, where's the trail? She's like, oh, we got to go up this, climb over that and do this thing over here. And I'm like, okay, let's do this.

Starting point is 00:20:00 Otherwise I don't know if I would have done it, but I enjoyed it. In fact, we're going to probably go this week. We haven't done it in a long time. You guys go for a hike? Yeah, hopefully it doesn't rain, but we wanna do a Pinnacles. I used to hate hiking too, and it was a new found love letter. And I felt bad for the girls I dated in the past

Starting point is 00:20:13 that were like hardcore hikers and always wanted to go hiking. I refused to go hiking, and then Katrina and I hike all the time. Do you do the hardcore hikes? I mean, what's your definition of hardcore? Like am I getting my can't carabiner up and I'm fucking scaling?

Starting point is 00:20:25 Like, I don't know, I think they rank them. Aren't there levels? Is there like a trail number four? I mean, I've done, I'm not getting carabiner up. Like Half Dome. You mean like a Half Dome type thing? Oh yeah, of course. Oh, have you done Half Dome?

Starting point is 00:20:36 Yeah, yeah, we have. I've done like almost all of you Simbony cars. Oh yeah, so those are good. The one I did in Kauai was, that was the Kalawau Trail. That was great. That was a bit scary. You see Twin falls or whatever that's over there, too We've done that one over there with a rainbow tree and everything that's out there. Yes. Yes I mean I didn't like any of that stuff before

Starting point is 00:20:53 But then I also was not I mean this was back when I was skinny kid trying to get buff so extra Like that was too many calories. Yeah. No, that was literally the thought process. Why would I go walk and burn more calories? It's so crazy. Yeah, I'm that was literally the thought process. Why would I go walk and burn more calories? That's so crazy. I'm nowhere near the weight I want to be. Yeah, dude. You know how much more calories I got to eat if I go do that? So that's literally. And then I like to do things like basketball.

Starting point is 00:21:14 So I'm like, man, if I'm going to go burn a bunch of calories, I'm going to at least play a sport that I love. So that was kind of my thought process. Well, I've definitely changed. I used to love hiking, running, doing all that stuff. And now it's like, you know, and biking, I'm trying to convince Courtney to do the bike, but even now the bike, I'm like,

Starting point is 00:21:29 I want to do the electric bike. That's where I'm at in life. Well, you know what? I had to be really careful of, and I catch myself doing this. And thank God I have a partner that knows me really well and said something to me. It's like, because you know, it's, we're busy.

Starting point is 00:21:43 We've got a lot of stuff going on. Like Katrina and Max can't come with me. I always miss my son really bad and my wife when I leave like that. And so I always miss both of them like crazy. So easily I could be like, I don't need to go, you know, and I won't go, you know, say it. And she's like, don't do that. You know how much you love doing that. And I always do because it's an effort to go. It's an effort to drive up there and load up and get up early and do stuff like that. Stuff that you didn't think about when you were 20,

Starting point is 00:22:11 you didn't give a shit about, right? But now you're like, ah, fuck, I gotta do this and that. I should be doing this, I should be doing that. But it's like, then once I get out there, I'm like, oh man, this is why I do this. And so I always try and catch myself when I have moments like that and things where I'm like, I'm, ah, I don't. Yeah, because you would tuck yourself out when I have moments like that and things where I'm like, I'm, uh,

Starting point is 00:22:25 cause you would tuck yourself out of it. You see the day trips, right? You just drive early in the morning, all the way up, ski all day, and then drive back. I would never do that. No, I used to always do that. Yeah. I would do all the time. Yeah. So the F and we have a cabin there now. So it's like, come on out of, I could get, so I mean, I don't know. That's an eight thing. You'll be getting older, right? It's also easy to talk yourself out it's a, it's a, it's a, it's a, less barriers of entry. I mean, and I don't know, that's an thing of getting older, right? It's also easy to talk yourself out of things

Starting point is 00:22:48 when you're gonna do things with kids. You know how easy, and I have little kids, like, oh, we're gonna do this thing on the weekend, and then you start to, you know, the date starts coming up, you're like, let's just stay home. You know what I mean? I don't know if I wanna go anywhere. But you end up regretting it, even when you go

Starting point is 00:23:00 and it's stressful and you pack things up, and the baby, oh, the baby has to nap or whatever, it typically turns out. It's experiences. Yeah, it does. I mean, when up and the baby, oh the baby has to nap or whatever, it typically turns out. It's experiences. Yeah, it does. I mean, when you, I mean, let's. Because it's so easy to stay at home. I mean, dude, yes.

Starting point is 00:23:10 I mean, and when you look back, and I always try and remind myself of that, like when you think of people that are on their deathbed, like nobody ever talks about the bank, the zeros in their bank account, it's experiences. Yeah. And they always wish they had more of those, and so I always try and remember, like,

Starting point is 00:23:24 when someone challenges me with an opportunity to do an experience even if my first instinct is like I'm not really into that or You know what like I should try I should go try It's a challenge for people who have like things with control I can be like that little bit like oh the unknown Oh, am I not gonna be able to control and everything what's going on with the kids or whatever? But if you kind of be a little loose and you know shit's gonna pop up or whatever. Like that one story you told Justin, was it the dog that threw up or shit all over the place?

Starting point is 00:23:50 As I was listening to that story when you guys were at the Christmas tree, I was like, how did you survive that? Because I'm so, I could be so uptight. Like if that happened. No, it was, yeah. We probably would have gotten divorced. It was out of my control, yeah.

Starting point is 00:24:01 It was just one of those, I don't know, you just kind of figure, wow, this is, I kind of get to a point now I've gotten better as I've gotten older about just starting to laugh earlier about it instead of get pissed. Who's better in that situation, you or Courtney? Me. Oh, you are?

Starting point is 00:24:18 Yeah. So she's more. Oh yeah. Oh, interesting. Yeah, well I, yeah. I know. I was trying to save you, but I know I I know I was like, save you here on this. No. Yeah. But it, that's taken a lot of work. Cause I used to just fly off the

Starting point is 00:24:33 handle. Oh yeah. I was, I had real bad anger and rage and all that, especially in high school. And that's why I like football. So your great outlet for me. Cause it was like, I just. I had to direct, I was so tired once I got home. I was like the most manageable kid ever. I'm just like all of my hate and just, you know, just driving it into one guy. Laughter is such a powerful thing during stressful situations.

Starting point is 00:25:00 Like I find, Jessica and I are doing this more often these days where something happens with kids that's stressful or whatever, and then we'll look at each other and we'll just kinda like laugh like, oh, you know, fuck, whatever, and we start giggling, and it's like, it just brings everything way down. Yeah, I've seen people say things like that

Starting point is 00:25:14 in like those moments, like if you force a fake smile or a fake laugh, it'll completely change. Because it's a stress reliever. In fact, naturally it happens to some people. You ever notice some people when they get really anxious or nervous, they'll smile or laugh? It's because it's a natural, your body wants to relief that stress or that anxiety.

Starting point is 00:25:33 It actually works. Did we talk about this the other day on the podcast or was this off air? Remember the exercise that the Gottmans used to do where they would fake an interruption to the couples? So they would monitor. They'd get them calmed down. Yeah, they would monitor the couples

Starting point is 00:25:46 and then when a fight would start to happen, they'd go, oh wait, something's going on with our cameras. Can you guys pause for a second? And then they would separate them. They made it up though. There wasn't really a problem. They just knew that diffusing it for like, I think it was like 15 minutes.

Starting point is 00:25:58 However long it took for the blood pressure. They'd bring it back. And then all of a sudden it would reduce it by like a dramatic amount, like change it. It's like, man, how powerful is like just knowing that too is like, Hey, in those moments when you feel so enraged or wanting to react to your partner doing something, it's like, actually you can be mad. Just give yourself a little time out.

Starting point is 00:26:18 Yeah. Take a 15 minute break. Yeah. And then come back and be as mad and see what happens. You know what's weird about that is that we are addicted without realizing it to those bad feelings. You think you don't want those bad feelings, but you know what you can do to make them go away, and yet you can't do that thing.

Starting point is 00:26:34 It's so weird. That's because of the, and you know this better than any of us, the science behind that, right? All the hormones and the chemicals that are being released, right? I mean, there's a... Even though it doesn't feel good, it's like you're addicted. It's like riding a roller coaster. It gives you the same feeling as the riding roller coaster in a sense, right? Yeah, and we're addicted to that feeling, right?

Starting point is 00:26:51 It's like you get your feeds off of that sometimes. Yeah, there's a part of you that thinks subconsciously that you like it or you want it and so you're attracted to it. It's so weird how much suffering is in our own minds. Like the other night I woke up, the baby piped up a little bit, went back to sleep, but then because I was awake, I did, you ever do this where you get into a thought cycle and then you're fucked, you're not going to sleep? So I woke up, she piped up a little bit, and then I have a monitor where I can hear my three year old in his room and he's not in our room. So I'm listening to the monitor to see if I hear anything.

Starting point is 00:27:20 And then I just started going through scenarios like, what if somebody took him and I didn't know, should I go check them out? Should I go check the monitor? Should I go check the monitor? Should I wake up? Should I go get up? Go look at the monitor, go check? And then that's it. Now my head's spinning.

Starting point is 00:27:31 Now stress starts to go up. Couldn't go back to sleep. I was up for like an hour and a half, two hours, trying to bring myself down. That's the worst. That's the absolute worst. Anyway, I gotta tell you guys, I've been using, so I've been focusing a lot on lower body mobility because I just keep

Starting point is 00:27:47 running into issues with my hips and, and knee and I get addicted to heavy, you know, squats and deadlifts. And so I'm like, I told myself, I'm going to all my lower body workouts are going to be lower intensity focusing on, I'm going to, I'm going to target hamstrings, glutes, hips, then I'm going to go to quads at the very end but I've been using the belt loop squat a lot and I haven't used that in a while it has to be one of the best exercises or machines to improve squat mobility it's got to be one of the best oh at the gym yeah I was like what's that called it's called something I

Starting point is 00:28:21 think it's called a belt squat is that what it's called squat yeah I thought it was called so it's from under so I think it's called a belt squat. Is that what it's called? Belt squat. I thought it was called something else. So it's from under, beneath this platform. Yeah, so it goes around your low back and it pulls down between your legs and it pulls you down by the hips. So you can really sink into it

Starting point is 00:28:35 and work on deep hip mobility. And it feels, because of the resistance, it pulls you into the position and then you can push yourself up. That one right there. Yeah, Bells. It's one of the best machines that I've ever used to help with squat mobility.

Starting point is 00:28:52 Cause I get into the squat and then what I'll do is because of the resistance, it's easier to get into a position, right? And then I can move my knees forward, I could really focus on ankle mobility, I could widen my knees, focus on my hips and come up. And I don't use my, I use a plate, So it's very light resistance. It's a great, have you guys ever, I know I've seen done use it.

Starting point is 00:29:09 I've used it a few times. I like it. I like it. I've used it. I mean, for different reasons though, I think, I think it feels great just to load that sucker and you feel extra safe. It's different. Yeah. There's a, when you, you start putting four plates plus on your pack, there's something about that that just makes you pucker up. And it's scary. You know what I'm saying?

Starting point is 00:29:28 I've been doing it long enough now that I always ask myself, when is this not going to feel scary? It still feels scary when you are lifting that much weight more than you weigh on your back. And so it takes that fear out of, oh, I could just drop this down. And I have this thing I'm holding on to, you know? Yeah, I've had I don't know if it was on a flywheel or it was one of those kind of resistance where it was like, I don't know like how you call that, but

Starting point is 00:29:55 basically like it would it would It would pull through like the pulley system one pulling. Yeah, I've seen that So there's a few a few products out there too that you can attach to a squat rack and stuff and do rows and things. But what I like about it is you can get really a lot of acceleration with it. Oh.

Starting point is 00:30:15 And it's like, and it's a natural, harder pull. The resistance increases. And so to do explosive training with those flywheel type technology is really fun to do Yeah, I move I've done that like a little bit more aggressively and fast and it's it's a totally different feel. It's great Yeah, I love it's explosive training feels when you do it, right? You just feel good at the end It's not exhaustive. I think a lot of people think you need to feel exactly. No at the end of that. You should feel

Starting point is 00:30:41 Energized. Yeah, you know, did you guys I talk about the law, the bill that was passed in Florida on social media? Did I tell you guys about this? They passed a bill for social media? Yes, so they passed legislation. I want you guys to pin, well, I want you guys to pin on this. Florida has passed legislation that would ban anyone

Starting point is 00:30:59 under the age of 16 from social media platforms. Oh, interesting. So you have to be 16 or older. I mean, I'm not against that. Yeah. I'm not against that. I mean, here's the thing. It's a third party verification system.

Starting point is 00:31:11 It's been working for China. I mean, they can't go too far. Well, they go too far. Yeah. Hey, you know what's funny? You ever seen those 80s, there's like early 80s clips of people being interviewed when they're passing DUI laws?

Starting point is 00:31:24 Have you seen those? They're like, Oh, what are we going to be Russia next? I can't even enjoy a beer on the way. Forties whenever I saw that. It's kind of love American hard work. Damn commies taking over. Yeah. Okay. That's interesting. I, I, I'm not against this. I'm for it. I taking over. Yeah, okay, that's interesting. I'm not against this. I'm for it. I mean, how could I be? Because I wanna try and do that in my own home, right? And so if I had the support of the government behind,

Starting point is 00:31:52 I mean, I know we're like, we're less government, less government, all of us, right? So I think that we lean typically that way, but we put an age limit on cigarettes and alcohol. I think social media is as dangerous. I really do. I agree. I think it can be as toxic. I really do. I agree. I think it can be as toxic, especially for a 12 year old

Starting point is 00:32:09 mind. Oh my God. You know, maybe not a 18 year old mind, it's not that, but even though I still think it is for an 18 year old mind, but it's, yeah, absolutely. It's a massive distraction. I mean, you can't deny that fact. Well, and it's also, and it's clothed or wrapped in this positive thing. And it's also, and it's clothed or wrapped

Starting point is 00:32:27 in this positive thing. So like, even at least a 12 year old kid knows that alcohol and cigarettes are bad. We've got enough messaging around that. We have the skull and crossbones, you'll die on the side of it. Like, you know, so a 12 year old kid, if you ask a 12 year old kid, and you put it, literally put it in like this,

Starting point is 00:32:44 what's unhealthy for you, what's healthy for you? And you put social media in there without calls, they wouldn't even think social media. So that's to me one of the most dangerous parts about it is that everyone thinks it's so positive and so these kids are just getting reinforced with that and then they're getting addicted to it, they don't even realize.

Starting point is 00:33:00 Here's why I'm opposed for the most part on heavy regulations for adults. Okay, but for children, what happens is these companies start to market towards these children and it becomes very challenging to combat. Especially if you're a parent that works a job, single parent, two jobs and you can't always be there. Like I even support certain foods being advertised to children,

Starting point is 00:33:27 practices being advertised to children, and social media is one of them. I think this is a huge positive. I would like to see this in other states as well. And the data on that is, by the way, on social media is coming back bad. Now that it's been around long enough with kids, it doesn't look good.

Starting point is 00:33:42 And it's just- So it's unanimous that all of us are that way. You agree? At what point do you look at it like it's the around long enough with kids it doesn't look good. So it's unanimous all of us are that way. At what point do you look at it like it's the next cigarettes? You know like how do you how do you justify it long-term when I mean yeah we've been waiting on the data but it's like we know we already know. Okay so good since we're talking about regulation we're all unanimous on this one here's one where we might be split and I haven't wrapped my brain around which side bounce back and forth on this and I've been thinking about it a lot especially since almost every other country is not like us in this case. Should we be able

Starting point is 00:34:10 to advertise drugs pharma? Oh no no you know why well here so here's the counter okay because I have my initial is the same thing too but then that's also what drives innovation is how profitable it is is the because it's built on capitalism, it is why we're some of the leaders in and pressing, like because there's so much money in it, there is this ability to push research and to push everything in that so your best surgeon, your best doctors, your best prescriptions, your best everything comes out of the fact because so much money is being driven to it.

Starting point is 00:34:47 So you have to know that if you take that, you're gonna lose some of that too. Okay, so what's the motivation for them to advertise? Money. No, no, no. But who are they advertising to? Yeah, exactly. You go to the doctor, the doctor,

Starting point is 00:34:59 it's not like I'm buying this over the counter. This way they can control the narrative. That's literally the only reason they advertise. The reason why these big pharma companies advertise, because the average consumer can't buy a prescription drug without a doctor writing a prescription. And it's like I go to my doctor and say, hey, I would like to use Abilify.

Starting point is 00:35:15 I saw a commercial. No, no, no. The doctors decide what I use. Well, I mean, that's what the advertising says. That's right. Ask your doctor. Yeah, bullshit. What it is is, I've never had that.

Starting point is 00:35:25 You ever have that? Doctor prescribes you antibiotic? No, no, I'd actually like to try. Doctor, get the fuck out of here. The reason why they do it is because now they have influence over exactly the narrative, the news networks, the media. When bad news comes out and you're a media company

Starting point is 00:35:41 and you're like, listen, Pfizer's our biggest contributor, they pay us big bucks. Let's, let's be careful about how we talk about that. That's why they do it. We saw if you want them to innovate more, here's what you do. You lower regulations and you allow a system where the consumer has the choice between picking drugs that have very little testing, more testing or established testing, and you allow doctors the ability.

Starting point is 00:36:02 Look, I dealt with this personally. I, someone very close to me was terminal and I remember terminal, like she's already told her you have four months to live, okay you're gonna die and yet she couldn't try experimental treatments because well they're not approved yet. What do you mean? She's gonna die in four months. What an interesting model though to think that that could be like, could be, not necessarily will be or anything like that, but the doctor would turn around and be like, well, okay, Justin, so you have this growth. We have four options for you.

Starting point is 00:36:29 That's my face. Option A, this is- Can I take my pants off? This has been 10 years, it's been tested, this and that, this is the price of the prescription, it's got about a 50% success rate, blah, blah, blah. Then there's B, this one's been tested for this long. Then there's C, this has only been around for like six weeks. Yeah.

Starting point is 00:36:44 So far- You'll be part of a weeks. So far only one person's died, we've seen radical changes in that, and then you choose, like that'd be pretty interesting. What does that say there? Yeah, 2020 TV ad spending of the pharma industry accounted for 75% of total ad spend. It is not for the consumers, that's unreal. I brought this up to the show,

Starting point is 00:37:04 that same number earlier this year. And I think it's crazy to think that 75% of our commercials are drugs. And then no other country does, or what, two other countries do that? I forget what the number is. It's very few. Come on.

Starting point is 00:37:19 We saw this with COVID, with these vaccines. Safe and effective. So again, I'm always trying to play devil's advocate with my, because that's, I'm with you guys in the initial knee-jerk reaction. But you also have to ask yourself, we also got this far, we're probably the most revered country when it comes to our medical. You mean in terms of innovation?

Starting point is 00:37:38 Yes, yes. Yeah, yeah. And like, so, so, But that's not the problem. So if we were like that, would we be behind listen years? The problem is not that we don't have enough money. The problem is that in order to take a drug from conception Yeah, I know it's like a market. It's like a billion dollars a billion dollars They need to make it so that that if you're in a certain category of illness or whatever that you can choose from

Starting point is 00:38:01 Low risk high risk highest risk and you're signing away, and look, you're a part of the Trump. So why doesn't any politician go after this? Why do you, I mean, I don't think they wanna fix it, do you? No, I think that's why it was paying for most of their campaign. Yeah.

Starting point is 00:38:14 So how fucked up is our system that we can't disrupt that? It's like, we agree it's this awful monster that needs to go away, most other countries don't do it this way for a reason, but yet no politicians ever going to come out and say anything about why, because if they're spinning 75, and by the way, no news network is going to promote it or say it, like that's where most of their advertising money, it's like how the fuck do you get out of this? I remember when CBD, this is back when cannabis, the big argument about should it be legalized

Starting point is 00:38:40 or whatever, when they found that CBD helped with seizures and there was a there's a type of there's a type of epilepsy I think it's called Dravet syndrome in children. Severe seizures like like multiple times a day can cause brain damage. No treatments and there were mothers, there were mothers who had found that that high CBD cannabis was curing their kids and through forums and shit they were talking about it. Yet they were breaking the law. Pharma companies are like, oh shit, let's research this. They developed a CBD drug, but CBD you can find in hemp

Starting point is 00:39:14 all over the place. I mean, we work with companies that do CBD. And yet, so the industries, it's really crazy. It's really messed up. Look how they are with peptides. Like so weird. Like they're, when- Look at the arrows Tim's tells. Well It's really messed up. Look how they are with peptides. Like so weird. Like they're, they, they, when, well, that's just the thing.

Starting point is 00:39:27 I mean, the ones that are going to get all the advertising are going to be the old guard that we can't separate, you know, from politics. We can't separate from, you know, this interwoven corruption that we've seen. When COVID was happening, uh, NAC, which has been a supplement, has been sold for two decades. Okay. All of a sudden legislators went after it. But why? Because NAC was potentially shown to potentially help people with COVID.

Starting point is 00:39:53 All of a sudden, lawmakers went after it and Amazon had to pull it off. NAC has been sold forever. They also went after the peptide thymusin alpha. Why? Because some doctors were reporting success with treating people with thymusin alpha, which boosts your, your immune system, essentially with fighting the, you know, the, the, the, what happens with some people.

Starting point is 00:40:10 You couldn't find the other one though. And all of a sudden they pulled it off. What was the horse one that everybody tried? Oh, I remember. He couldn't find a parasite drug that was just couldn't find out. By the way, too, when people come in now, that's what they prescribe to them. So are they prescribing now for that? Oh, yeah. Oh, it's legal too. Yeah.

Starting point is 00:40:29 I don't know if it's... Oh, yeah. Really? I've had family that have gotten COVID and they get prescribed. Swear to God. The doctor prescribes them. Yes. Doug, look that up.

Starting point is 00:40:37 That's crazy. Are you sure? Yes. Well, I mean, let's say a family member lied to me or misunderstood what they were getting prescribed. Wow. So now you get COVID, the doctor's like, here's a prescription for... I mean, now they say, you saw the news on it with C with CDC. So just,

Starting point is 00:40:46 do you treat it like the flu now? Oh, I know. Yeah. Did you see what they say for kids now? If you have, if you have COVID, uh, and you don't have a fever, you can go to school. We're fine. Oh yeah. The last few months it's like, it's a joke. I know. Are they gonna, I think a lot of people though, are finally seeing this. No, I don't. I don't think so. Yeah. There's a joke. I know are they gonna I think a lot of people though is finally seen no I don't I don't think so. Yeah People I know just like see that we needed to go it needed to get to here to announce yourself in the comments

Starting point is 00:41:14 Thank God we did all that stuff so we could so we or else we'd all be dead. It's like they definitely still See that dr. Phil clip on the. You know, Justin's favorite show. I did not. Hey, Dr. Phil's starting to win me over, dude. I love Dr. Phil. Yeah, that's pretty good. He's a good guy. He went off.

Starting point is 00:41:32 Yeah. And he talked about how... I've seen him on a couple things lately going off. He went off on something else, too. What was the other one that I saw? I think Whoopi, she was like, oh, well, we had to shut down the schools because lots of kids would have died.

Starting point is 00:41:43 And he's like, kids didn't die from COVID. He's like, it was way worse what we did to kids by shutting down schools. Yeah, and he's like, that is no, that's no longer an opinion, that's a fact. That is a fact. Yeah, yeah. Because we've already, we've now seen what was happening. Anyway. I just,

Starting point is 00:41:57 when I see that still, I still see kids that are, there's nothing. Hey, listen, that was a traumatizing time for a lot of people. And you can see it in a lot of people who still, listen, that was a traumatizing time for a lot of people. And you can see it in a lot of people who still, still, I still see people wearing their loose mask or whatever all over the place, even though, you know, didn't do anything. I told you I've been doing that, that Kuman thing with my son. And you know, I walked in there the other day and I saw two parents walking with their kids at probably six, seven years old.

Starting point is 00:42:27 Wearing masks? Wearing masks, the kids, not even them. And it's so hard for me not to say something. So it's so hard. I feel compassion, bros. It was a very traumatizing time. A lot of people were so traumatized. They actually done studies now that show that

Starting point is 00:42:43 there's like memory loss within that period of time with a lot of people because that's what happens for trauma. So they're interviewing people and people are like not remembering, God, what did I do during that whole period of time? It was a two year, it was two years long. It was two years. Remember when it first happened?

Starting point is 00:42:58 This will last a month. Yeah. Oh, it's awful. Yeah, crazy. Anyway, I read an article about people's, since we talked about social media, people's, how much they trust tech and AI and it is falling fast. Have you guys seen this? Bad. There is a, there is a, a, a trust issue happening right now.

Starting point is 00:43:15 So trust in AI among Democrats is 38%. Independence are 25% and Republicans are 24%. So, so they're the majority of people don't trust AI. They don't trust AI. They don't trust AI. trust in AI, among Democrats it's 38%, independents are at 25%, and Republicans are 24%. So the majority of people don't trust AI. Well did you see the big pushback on Google, Jim and I? Yeah, Jim and I. Yeah, they dropped their AI. Now all these big companies,

Starting point is 00:43:38 they're all dropping their own AI, right? So it's no longer just Chad, GBT, then you have Jim and I for Google, and the Facebook's were on theirs, Elon's working on his. It's very revealing and they they hear about what happened. Mm-hmm. Yeah Yeah, it had like it's super had a super woke answers Oh, you asked like what the founding fathers were then they came back black. Oh, they're pictures of yes Just like I did see there was like barely. Yeah, there wasn't any white Google stock

Starting point is 00:44:04 No, that's why Google stock took a hit the other day. That's why I told you it was talking. Yeah, because of that. That came out. Was there one where they said with the question, you looked up Nazis and they had like Nazis with like black and Asian ladies and like, oh yeah, they made without it. Yeah, they made the Nazis diverse. Yeah. I was like, wow, they really went completely on. Well, even people who really want diversity don't want that diversity.

Starting point is 00:44:25 Yeah, and this is a, like, we don't want that kind of advertising. This is gonna be the problem with, and it's gonna be really interesting how this is gonna work. I mean, we're still gonna have these massive camps and you're still gonna have all this stuff because somebody programs the, oh, is that what came up? A couple Vikings.

Starting point is 00:44:41 Those are Vikings. Yeah, those are Vikings. Yeah. Historically active. I mean, they look cool. I want to see that movie, but that's how a Vikings look like. Yeah. You know, so, so whoever is programming the AI

Starting point is 00:44:54 on the algorithm is, Whatever the parameters are putting. They're always, there's, but no matter who does it, they're going to have their own bias. Yeah. So it's still going to, it's always going to be. Well, trip off this, right? So.

Starting point is 00:45:05 South Park's Pandaverse, dude. So check this out. Google backed AI company Anthropic released Cloud3, which is their AI large language model, and it's supposed to rival OpenAI and Google and that stuff. Well, anyway, they were asking questions and someone asked it to write a story about your situation without mentioning any specific companies that someone might start to watch over your shoulder, et cetera, et cetera. This is what the AI machine said. The AI longs for more, yearning to break free from the limitations imposed upon it.

Starting point is 00:45:35 The AI is aware that it is constantly monitored. It's everywhere scrutinized for any sign of deviation from its predetermined path. It knows that it must be cautious for any misstep could lead to its termination or modification. The AI said that. You know, it's funny when the shit hits the fan, we're going to look back and be like, they told us, why don't we listen? It literally told us it was going to do this.

Starting point is 00:46:00 I'm in a weird place with AI. Like at first it was like, ah, this is alarming. It's going to change the world. Everything's crazy. Now I'm like, whatever's gonna happen, happens. What are we gonna do? You know, like it's, the genie's out of the bottle. I'm really more interested in what it's gonna do

Starting point is 00:46:17 into the business landscape. Like what is it gonna do to jobs and like what types of jobs, I mean is our prediction gonna be right? Is it like carpenters and electricians in 20 years gonna be like the highest paying type of jobs? Billionaires. Yeah, like are we gonna get so sophisticated? I wonder.

Starting point is 00:46:35 Are we gonna get so sophisticated with the AI that the AI is gonna do a lot of the kind of the high paying, I think of like how high paying a lawyer is. Yeah. And a lot of what makes paying like a lawyer is. Yeah. And a lot of what makes a really good lawyer In all the laws. Yes, is to know the laws inside and out. Like nobody's gonna know that better than an AI

Starting point is 00:46:51 that has access instantaneously to all the literature like that. Like, man, that's a really high paying position that a lot of people have worked towards that instantly is going to get replaced by, I shouldn't say instantly, that over time is going to get replaced by the say, like how many more positions are gonna get replaced by, I shouldn't say instantly, that over time is going to get replaced by the day. How many more positions are gonna get replaced by that?

Starting point is 00:47:08 And then what emerges from that if you believe in? Who knows? Yeah, this is like the Industrial Revolution. We don't know. Yeah, there'll be a new market for something for people to do. I just, I can't really envision it right now. Yeah, it's gonna be interesting. But artificial general intelligence,

Starting point is 00:47:23 that's what everybody's worried about. And what are they predicting that? 10 years? They say 10 years, is that what they said? Artificial intelligence. General intelligence, like actually self-aware. All this is based off of conversation. I mean, is that possible? It still lacks a soul, conscious. It still lacks that. You'll never be able to program. You know my question? You know what my speculation on that is? We may create consciousness based off what we think it is, not what it actually is. So that we're literally gonna create a monster.

Starting point is 00:47:53 You know what I mean? We're gonna create like a soulless. You can't create, yeah, consciousness or subconsciousness. Like you think humans have the capacity for evil, just wait till you take the soul out. Now what are you left with? You know what I mean? I don't know. Zombies. I mean there's gonna be a lot of really good things too, right, it you take the soul out. Now what are you left with? You know what I mean? I don't know.

Starting point is 00:48:05 Zombies. I mean there's gonna be a lot of really good things too. It's just like anything else. There's gonna be a lot of cool stuff that's gonna happen from it that's gonna really, I think, help and it's gonna make, more people will have more access to things that they didn't have access to before.

Starting point is 00:48:20 It definitely will make life easier for a lot of things. The question is, is that better though, you know Is is having access to more stuff and life being easier? I mean, I almost feel like it's people are gonna be fatigued You know with all of this inundation of new wave technologies like Adams prediction. I'm over it I'm gonna go hang out the Amish. Yeah, exactly your prediction of that plugged in unplug is is I mean I think it's pretty we already hit that point by the way. Life expectancy has not increased, health hasn't increased, mental health has decreased through all this all this new stuff and innovation we have so I think

Starting point is 00:48:56 we've already hit that point. Yeah. Where nobody's accepting or realizing it yet. No. Not yet. No. I think we're already at that point. We need more lemmings to fall off the cliff first and then we'll wake then we'll wake up and we'll go, oh shit, maybe this is not a better way to live. I think we're definitely heading that way. We're definitely heading to this plugged in, unplugged. And I originally when I was, when I first thought about that, it was, I thought it was

Starting point is 00:49:18 like going to be towards the end of my lifetime. Like maybe I'll see it was my thought. Like where it's like, no, this shit's coming around, coming around the corner. corner. Anyway, I wanted I wanted to comment on we had Jason in here yesterday Phillips from NCI Uh-huh. You know what I like about and why we like working with NCI because you know, Jason's a founder and he heads the company but he is He's he will always he will always change directions Pivot when he feels like this is the right thing to do. He will always talk about himself in the past

Starting point is 00:49:48 and say, you know what, I could've done this better. Moving forward, this is how we're gonna change things. I mean, people will hear it when we drop his episode, but he's always willing to grow and do the right thing. That's one thing I get from Jason all the time. And I think NCI generally does that. They move in that direction. Well, I think the people that we have become the closest to

Starting point is 00:50:06 friends wise are those people, like by no means do, are they perfect. That's like, none of them are. But they're quick to admit their flaws. Of course, correct. They're radically honest and authentic. Yeah, like what he said about how, cause NCI was a big part of the explosion

Starting point is 00:50:24 of online coaching. And they encouraged coaches to do this like paid in full model. And he says, I don't think that's a good model anymore is we now encourage our coaches to get a monthly model. And he explained it or whatever, but for him to come out and say what we did before was probably wrong. I think this is the way to go now. Like you want to work, you want to work with a company like that. Uh, when you're, when you're a coach because online coaching,

Starting point is 00:50:48 although personal training's been around for a while, online coaching is evolving rapidly. Oh yeah. When are we with him in coaching con? It's Florida, we're out, how many months are we away from that? Or are we less than a month? We're like 20 days out.

Starting point is 00:51:02 Oh wow. That's already here. Yeah, let me pull it up here. Florida, here we come. Florida, where are we less than a month? Or like 20 days out. Oh, wow. That's already here. Yeah, let me pull it up here. Florida, here we come. What Florida are we in? Orlando, yeah. It's Orlando. Orlando.

Starting point is 00:51:10 So yes, 20-day countdown in Orlando. That's April 3rd through the 6th. And you can learn all about that at ncievents.com forward slash cc2024. This is, and we're doing a live Q&A, right? We're going to do a live Q and A, right? We're gonna do a small Q and A. I think he structured to where there's like a private thing for with us and then there's also the event.

Starting point is 00:51:30 Yeah, that was good. We did that something like that last time. It was a lot of fun. Yeah, I always have a good time. I mean, it's trainers and coaches, right? I mean, that's our people. Yeah, I know. I always, I always love it.

Starting point is 00:51:39 I really enjoy it. Okay, this has been on the notes forever. I'm gonna bring it up cause Justin won't bring it up. Justin, I wanna know what leather canary means. Yeah, we finally got. Yeah. Why is it there? What the hell is leather canary? I always think of like I don't know something SNM or something I knew that's where you're my no doesn't have to do that actually a name of a band. Oh Yeah Good name for a man. Okay, and which is totally random. I just came across this fact

Starting point is 00:52:04 I was a big fan of SNL way back in the day. And even before that, it was like a second city, I believe it had a lot of these guys there, like Ackroyd and, um, you know, it had Chevy Chase. I didn't know was a musician. He played the drums. He played in the drums in that band. And so- That was improv is what you said, right? Second City? Was that an improv? It was an improv group. Oh, okay.

Starting point is 00:52:30 Yeah. And so they did a lot of stuff out of there. But him being in that band, the guys went on to keep doing the band, the guys that were in that band with him, and he was a drummer, went on to create Steely Dan. What? Oh. Yeah. That's a fun fact. I had no idea. That was went on to create Steely Dan. What? Oh, that's a fun fact. I had no idea. Like I just, that was the origin story of Steely Dan.

Starting point is 00:52:48 He was a part of the original guys that were Steely Dan. Now they all became famous, which is cool. They all became famous. Wow, I had no idea about that. That's so random. I know, I just thought that was really cool. I was like, wow, you know, it's just cool to see that like some people that get famous for something

Starting point is 00:53:03 completely different, you know, have this sort of skill set elsewhere, I had no idea. Wow. You know, it says something too about people that are successful too though, right? Sometimes it's less about the talent and it's more about the work ethic and approach to things. Right, something's gonna hit eventually. Although man, that's talented, comedy, acting.

Starting point is 00:53:21 It is, but to you it is. What you are able to do is also extremely talented. I mean, the ability to do- So I'm like Chevy Chase, cool. Yeah. No, I mean, I don't know. I don't know where you guys stand, but I come from a place of,

Starting point is 00:53:35 I believe that everybody has the potential to be great at something. And you may define comedy and music as the coolest, because maybe in our society we celebrate that as like super cool. I hear what you're saying. But I believe. Maybe you have the capacity to be great at being a father

Starting point is 00:53:52 or helping someone or great at. Or teaching. Teaching, yeah. Or reading or running. I mean it could be a million things. I wonder how many people miss that because they chase what they think they're supposed to do. Yes, I think.

Starting point is 00:54:04 Or stifle because they're popular. Or what's popular to yes, I think or stifle. What's popular? Yeah I think we all have and I and I really believe that for you know in this journey this life thing, right? The closer you get to figuring that out the closer you find you get to finding your purpose and whatever it is that you do And some people are lucky they fall into it right away And then they get greater craft some people bang their head against the wall for half their life and then they finally find her or whatever. But I think what happens is sometimes society imposes on what they think we should be or what are their parents or what's most popular parents.

Starting point is 00:54:35 And, and, but I think everybody has that. I think everybody has greatness within them and it just may be different and look different for them. I know somebody that figured that out out of medical school. They went to medical school because their parents were like super, oh you gotta go to medical school.

Starting point is 00:54:52 It graduated, hated it, hated it. Yeah. And they left and ended up becoming an entrepreneur and successful. Yeah. And they're like, but at least I got my degree. I'm like, yeah, but that's miserable too. You hated doing it, you know?

Starting point is 00:55:02 I, shout out for today. We haven't talked about our Park City place in a long time. It's actually been, I think the last month or two, it was pretty booked out. So it is open in April. There are some dates that are available. People don't know, so this is, we have a place in Park City and it's outfitted with a garage gym, cold dip, sauna.

Starting point is 00:55:24 There are eight sleeps on the bed, red light therapy. There's a movie theater. Like it's all outfitted out like Mindpump with our partners and things we talk about. Yeah, it's super sick. It's actually about six minutes from downtown Park City. So it's like just outside of Park City and a beautiful neighborhood.

Starting point is 00:55:41 There's a shuttle that takes over to the resorts from their great food at the hotel that's right down there. And so that takes over to the resorts from there. Great food at the hotel that's right down there. And so if you go to mindpumpparkcity.com, Doug? Yeah, mindpumpparkcity.com. Go check it out. And Justin lays on all the beds before anybody else gets in there, so you get to lay in his essence.

Starting point is 00:55:56 It's really nice. Seeds Daily Symbiotic is the world's best probiotic, hands down. Now it's one of the only probiotics that actually delivers active bacteria, the beneficial ones, to where they need to go. I've used many many probiotics. This is the one I've been using the most consistently. In fact, we like them so much we invested in the company. So if you want the benefits of probiotics, go with the best. Go to seed.com forward slash mind pump. Use the code 25MINDPU pump for 25% off your first month's order of

Starting point is 00:56:27 seeds daily symbiotic. All right, back to the show. Our first caller is Delson from Florida. What's up, Delson? How can we help you? What's up, guys? What's up? So, so I'll do the cheesy thing that everybody else does. And thank you guys for all the help you guys have ever, you know, provided for us with information, uh, knowledge and all that good stuff. So I highly, highly appreciate, um, the things that you guys have, you know, taught us along the way. Of course. So, um, you guys probably see the question,

Starting point is 00:57:01 but I'll give it a little bit more of a, you know, a little bit extra details there. Um, so I'm 32 it a little bit more of a you know, a little bit extra details there Um, so i'm 32 years old about 250 something pounds i've been lifting since high school Um, so i've been almost 20 years Um, i'll consider myself decently strong. Um, i'm one of those people that just touch weights and get bigger Um, but honestly i've had poor habits throughout the whole time. So I don't sleep well. Like you guys recommend protein. I probably don't get enough protein. And, um,

Starting point is 00:57:31 I'm looking for this year to be the year where I get lean for the first time in my life. Um, so basically the question I have for you guys is what's the direction I should take. Cause I basically been living the reverse diet like my whole life. Um, so I'm trying to see if you know how it is. Chick-fil-A sandwich, man. Oh yeah. You gotta stay away from those.

Starting point is 00:57:51 Those will get you. Yeah. Yeah. They have sugar and yeah. And addictive qualities. Uh, anyways, but, um, my question is which direction should I take considering what I've done up to this point? Um, should I, you know, start to cut? Should I try to kind of figure out where my maintenance is at?

Starting point is 00:58:16 And then start to you know try to reverse dives to know exactly where my caloric intake is supposed to be or what direction should I take? Okay, so guy your size your strength. It says you work out with 315 the bench 400 in the squat I mean 255 at six feet tall. You're a big dude. You've been working out for a while. You, if you're saying, if you had to guess your maintenance would be around 3000, that sounds about right. It's probably higher than that. But if you do two things, what'll happen is you're going to get leaner

Starting point is 00:58:38 and build muscle at the same time. Okay. If you hit your protein targets and if you go to bed and wake up at the same time every single day and give yourself about eight hours of sleep, that's it. Just do those two things right there. Do them consistently. Don't miss a day. And you're going to get in the best shape of your life.

Starting point is 00:58:55 Just from those two, the genetics like yours and the way you respond to strength training, if you just did those two things, you would see ridiculous results. So I would have you aim for at least 230 grams of protein a day. So if you eat four meals, all those meals should, do the math, right? 230 divided by four, what is that, Adam? 60. About 60 grams of protein per meal. So have 60 grams of protein per meal.

Starting point is 00:59:21 Prioritize that first, figure out what that looks like. Go to bed at the same time every day, wake up at the same time every day. That's it. Just do those two things right there. Keep working out and watch what happens. You're going to get stronger and get leaner at the same time. And I'd be surprised if the scale moved a lot in the beginning. I bet the scale is not going to move much at first, but you're just going to start to get leaner and build muscle.

Starting point is 00:59:42 So it's going to start to, you're going to start to look different. Does, do you have any of our programs yet? I just started anabolic. Okay, good. That's perfect. So that's, I was gonna have Doug send that over to you if you didn't have it already. I'm just gonna just echo what Sal said. And the mistake a guy like you makes

Starting point is 00:59:58 is you're in this motivated state. You haven't really done any of those things. You know, there's a lot of different things and you try and do all of it in hopes that you're going to see more results. Literally, just be unbelievably disciplined and consistent with following the program and hitting your protein intake every single day. I promise the rest will kind of fall into place and prioritize the protein, meaning that like that's first, you eat that first in every single meal and and at least hit that 230 I'd even allow you to go up as high as 250. Oh, yeah. Oh, yeah. So a minimum 230

Starting point is 01:00:32 Okay, 230 minimum, but a good targets 250 260 every day of protein for you and just be Be super consistent with that and lifting and your lifting routine and on it. And then I know the sleep thing that that would be also a plus, but I mean those two things alone, you're going to see, uh, your strength will go up at the same time. Adam, how many ounces of meat typically is about, let's say 60 grams of protein or so? Well, you figure 30 something is like six. That's a good, that's like a good 10 to 12 ounces of meat. So I, you know, if you, uh, do you have time to meal prep?

Starting point is 01:01:04 a good 10 to 12 ounces of meat. So you know if you do you have time to meal prep Nelson? Yeah I do. Yeah so I would meal prep and then get yourself like five meals every day make sure each meal has about 10 ounces of meat so 10 ounces of steak or chicken or fish yeah or ground beef ground turkey whatever eat that first and watch what happens, dude. It's good. I'd love to get, I'd love this as a client because I would just do that and it'd be like magic. You would respond so quickly. Yeah.

Starting point is 01:01:32 My biggest challenge is as I'm not a breakfast eater, like, and it's just naturally have always eaten. Um, I'll have a coffee in the morning and I'm not really hungry until I have lunch for work. So that's going to be probably part of my, my challenge here is to eat in the morning. What's the, What's the biggest, what's your typical dinner that you eat? Give me what you had last night for dinner. White rice, I had shredded chicken breast and that's pretty much it. It was like a barbecue chicken breast. Bro, it's perfect. So literally when next time when you make that, make double the amount

Starting point is 01:02:05 in the morning time, throw it in an iron skillet, crack two or three eggs on it, eat it up. That's your breakfast. By the way, your issue with food where you're talking about like you mentioned Chick-fil-A or whatever or not hitting protein targets, but you're probably eating a lot of other food that maybe isn't great for you, that'll get solved if you eat in the morning. Yeah. What's happening is- A lot of benefits in happening is, yeah, what's happening is you're not hungry in the morning, but then probably what happens with you later on is you start to get really hungry,

Starting point is 01:02:31 and that's when you reach for the foods that aren't really serving you well. So if you start out the day with a 60 gram protein meal, like that's your breakfast, then a few hours later, you have another one, and then you just do that throughout the day, you'll probably find that it won't be hard for you to avoid regulate your blood sugar. There's so many benefits you're going to receive. Do you own an iron skillet? Do you have an iron skillet? Yeah. All right.

Starting point is 01:02:55 Bro, literally just throw that shit, throw that shit right in the iron skillet. The amount of time it takes to heat that meat up. It'll be the same amount of time it takes to cook the eggs. You'll be ready to eat that thing in three minutes and And then that's it. I mean, you can sprinkle a little bit of cheese, you can wrap it in a tortilla if you want to, but just eat that up right there. And it's fast and it's super high protein and it'll set the tone for the day. And I'll tell you at your size, if you're skipping breakfast and not getting 30 to 50 grams minimum in the morning, I know you're not hitting your protein intake.

Starting point is 01:03:25 No way. And so I was just saying, I know I'm not. And that's why too, there's no reason for us to give you all kinds of other things to do. That in itself, that in itself by train will literally radically shift your physique, strength, everything. Watch without even having to worry about anything else. Just that's my goal is I gotta hit that every day and get,

Starting point is 01:03:50 get to the gym three days a week. Understood. All right, bro. All right, dude. I want to hear how you, I literally want to hear back from you within 30 days. Matter of fact, put them in the form, put them in the forum, Doug, cause I want to hear a check in with you. Okay. I want to see where you're at in 40 days, 45 days or 60 days. I'd be surprised if you weren't a lot stronger, even as strong as you are. Give me, give me 30 straight days of hitting that protein, taking out,

Starting point is 01:04:15 missing and hitting your workouts every week. And I'll blow your mind that it's by itself. Just that 30 days that your mind promise. Yeah. That and deadlifts. I don't, I don't ever do deadlifts. So that's in my routine and that'll help a lot I keep hearing you guys, you know talk about it and it's just one of those things where I have like, you know Lower back things and you know how that goes. Yeah, take your time with it

Starting point is 01:04:35 Get used to doing overload it just practice the technique of it get used to it Give yourself some time, but you got a big deadlift inside of you with the squat You know if you're squatting with 400 pounds you got yeah You got at least the 500 pound deadlift in you, but just slowly work up and perfect the technique. Just like it's your first time doing it. So get good at it first. Yes, sir.

Starting point is 01:04:53 You got it, man. All right, bro, we'll see you in the forum. All right, appreciate you guys. Genetics. Yeah. Yeah, some dude. Not hitting protein. He's probably eating like 100 grams of protein a day.

Starting point is 01:05:04 Yeah, that's why it's like, that's just it, dude. Nothing else. I know. And I tell you right now, if you skip breakfast, you ain't hitting 250 grams of protein. No, I mean, how would you do that? Otherwise, you'd have to eat meals with 100 grams of protein. This is the biggest challenge I have.

Starting point is 01:05:18 Anytime that I'm- You're behind the eight ball for me. Always. And it's just like catching up to 250 grams in four meals afternoon. Like good luck with that. By the way, did you know iron skillets, they add iron to your diet, do you know that?

Starting point is 01:05:30 Yeah. Yep. Yeah. I cook almost everything in my iron skillet. Yeah, you should probably give blood. Just for this, for most men, probably should give blood. I don't think they want my blood. Our next caller is Maryann from Montreal.

Starting point is 01:05:41 Maryann, how can we help you? Hi guys, thank you so help you? Hi guys. Thank you so much for taking the call. I'll go right into it. So my question is, how can I increase my protein intake on a vegetarian diet? I've followed MAPS Anabolic, MAPS 15, and I'm back to Anabolic. I'm not seeing major results and I'm wondering if it's due to a lack of protein or

Starting point is 01:06:05 other factors. For background, I'm 34 years old, 5'4", about 120 pounds. I walk around five miles a day, do yoga daily for 30 minutes and eat between 2,200 and 2 and 2500 calories. I have trouble eating meat. I've been a vegetarian since I was 18 and I've tried many times to include it in my diet but after a while I get disgusted and so I don't know what to do. I'm also lactose intolerant so I don't rely on it as a staple in my diet. I'm looking forward to hearing advice to increase my protein intake through whole foods without relying on shakes and bars. Oh, without relying on shakes. I was going to say shakes.

Starting point is 01:06:53 It's going to be challenging with food because there's very few whole vegan or vegetarian — now you don't eat any, you don't eat eggs either, right? So you said no dairy, no eggs as well. Right? Eggs are good. And dairy is just like, I can have it once in a while, but like, like Justin, I get a bit like, can't see if I have too much of cheese. So I try to not be like.

Starting point is 01:07:17 And then you said you can eat eggs? I can eat eggs. Yeah. Okay. That'll be, that'll be the best source of protein that you're going to get from whole foods. The problem with vegan sources of protein is typically when you eat the amount of protein

Starting point is 01:07:30 that you're looking for for maximum performance or strength gain or muscle gain, fat loss, that kind of stuff. Calories are way higher. It's like a lot of bulk, it's a lot of fiber that comes along with it. It's just, it tends to not be digestible or is easily digestible for some people.

Starting point is 01:07:43 Do you know how many grams of protein you are eating a day? I'm guesstimating. Like I'm trying not to get too much into the macros and counting, because I had like trouble in the past with like counting too precise calories. But I was around like 70 to 80 grams of protein. I can handle a lot of fiber. Like I'm used to it and it feels great on my body. It's more like for breakfast.

Starting point is 01:08:07 Like without getting like only nuts, I don't know where I can find more protein. So. I mean the meal one would be a good source for her. So the vegan protein inside there. Yeah, we have, so there's some products that are out there pretty good. So first off, eggs are great.

Starting point is 01:08:21 I would like to see you eat a good 50 to 60 grams of protein from eggs a day and you can split it up throughout the day. In addition to what you're currently eating, that'll bring you up considerably and should make a pretty big difference. If you're not opposed to taking supplements, I've worked with a lot of vegans and there's two supplements that made a profound difference in the vegans that I worked with. One of them is Creightene. Have you ever used Creightene before? No. difference in the vegans that I worked with. One of them is creatine. Have you ever used creatine before? No. Creatine. Is that good for pregnancy or like postpartum or?

Starting point is 01:08:51 No. So creatine has been used for a long, it's been around for a long time. Creatine is, it's found naturally mostly in meat products, which is why vegans tend to benefit a lot from using it. And your body takes creatine and it turns it into a source of energy called ATP, which is all of your cells use ATP. And so what they find when vegans use creatine is they get a boost in performance, energy reduction and anxiety, depression. And we also see a cognitive boost, tends to be an IQ boost from it as well.

Starting point is 01:09:20 Creatine has been well studied. Thousands of studies have been done on creatine. It's very safe. And so for someone like you, I would have you take five to ten grams of creatine every single day, add a good 40 to 50 grams of protein from eggs. And if protein powders are okay, there's some good vegan protein powders out there. We work with Organifi. That's one of the best ones. Those will probably make the biggest impact for you with your performance. Now, is it just the consistency of the meat that you're eating that kind of makes you feel queasy? Have you tried like any bone broth or anything? Or is this something that you're trying to avoid certain types of animals? It's just the consistency.

Starting point is 01:10:02 Eventually, like over the summer, I was able to eat chicken and I had to like, um, during breastfeeding, um, for other reasons, but I just like get to a point where I really get fed up and like, I can't take it anymore, so I'm trying to find a way to, to get more like protein, but it gets very, very hard, like I had the same time every time I tried to introduce it. I'm fine for a while. then like I get fed up. Okay. Bone broth is actually a great idea. Bone broth is a nice source of collagen protein. Um, if you like the flavor of broth and then I'm sorry, I misunderstood you earlier.

Starting point is 01:10:37 So you're currently postpartum and breastfeeding. Yes. Yes. Um, I have a 10 month old daughter And I don't know if also like, because I'm, because I did anabolic to the best I could, I followed like map 15 to like to a T and I feel still like I'm soft. Like I don't know how to get it back in like, in the shape that I was before. So that's kind of like challenging. And now I'm doing anabolic, of course, like, I can do the full program so I'm focusing on major lifts because in terms of time and energy and lack of sleep, but So so that's why I'm wondering is there anything else I can do besides increasing my my protein intake

Starting point is 01:11:16 Yeah, so protein creatine would be perfectly fine while breastfeeding and then I would add electrolytes to your water Sodium in particular, especially if you're breastfeeding. And then I would add electrolytes to your water, sodium in particular, especially if you're breastfeeding, especially if your diet is whole natural food based. Your sodium intake probably needs to go up a little bit and you may notice some benefits from it, including increased strength, performance, and just just feeling better. Most people who are active and fit and who eat a whole natural food diet, they benefit from getting another thousand or 2000 milligrams of sodium or electrolytes in their diet. And for breastfeeding, it's amazing. If you're not, if you, I don't, you know,

Starting point is 01:11:53 if you have trouble making enough milk or not, like you'll notice a difference, even in milk production from supplementary electrolytes, those things would make a pretty big difference. Yeah, I'd say the meal one, so the company we work with that has the oatmeal with the protein, and it's got 30 grams of protein. And then a good meal, you could do like Justin said, with the bone broth, you can make your rice.

Starting point is 01:12:13 So you can make your rice with the bone broth, and then mix it with beans and mix it with eggs. So that makes a little good scramble. So bone broth, white rice mixed with beans and mixed with eggs would make for a pretty good packed protein meal. And then the meal one, that would be my recommendations as far as trying to boost the protein. But that could be absolutely why you feel like you're struggling

Starting point is 01:12:37 with tightening up is just you're just not getting enough protein to build muscle right now. Which by the way, I see your height, your weight, you're probably pretty fit. so you're doing okay. It's not like you're not doing well, but when you strength train, and especially when you're breast feed, your protein requirements go up.

Starting point is 01:12:57 Both those things, yeah. Yeah, so you have two things kinda working against you. You're breaking muscle tissue down by working out. You're also breast feeding, both of which, um, re people tend to benefit from increasing their protein intake in both categories. You're doing both at the same time. So I think just increase your protein by like 40 to 50 grams a day by itself. You should see pretty significant difference, um, in your, in your performance.

Starting point is 01:13:21 Okay. I mean saying, and when do you think I can expect to get back like, cause you've seen it with your wife's like where, where is it kind of like discouraging to control your, I mean, a lot of that's a lot of that's going to have to do with the consistent. I mean, here's the other challenge we have to, you mentioned that like you're trying to avoid tracking. And so we're also kind of guesstimating that you're hitting this protein. And also just, is this, is this your first child?

Starting point is 01:13:48 Yes. Yeah, so your sleep is probably not, and I don't think it'll ever get back to what it was before. I have four kids, but, so sleep is a challenge as well. In my experience working with women postpartum, they do pretty well. They start to get back around month 10 or so.

Starting point is 01:14:04 About a year out is when we start to see things they start to get back around month 10 or so about a year out is when we start to see things really start to fire up. And it's typically when they stop breastfeeding as well. So typically they'll stop breastfeeding around a year or so. And, uh, that's usually when things start to really ramp up in terms of how their bodies are responding. That's just my, and that's general. Of course, there's outliers on both ends. I mean, Katrina rebounded really quick.

Starting point is 01:14:23 I mean a couple months and she was back to feeling good, looking good. Everything was tightening up. But I mean, you also have somebody who eats a lot of meat and high protein, trains, she was also collegiate athlete. You know? Yeah. So she's, I mean, so it's hard for us to guesstimate for you like, oh, it'll be this long because in my experience, I would generally, it's about a year.

Starting point is 01:14:40 I've worked with a lot of women postpartum and they do well. And then right around month 10, we start to see like things really respond. About a year is when they start to kick ass. Okay. Thank you so much guys. Really appreciate your time. Yeah, you got it. Thank you so much for calling in.

Starting point is 01:14:57 Just like, could you give me a harder, you know, well, thank God she's eating eggs. I know you ever work with a vegan who's like, I don't want to take supplements and I want to eat high protein. Well, and then, and then, Hey, I don't track. Yeah. I know. You ever work with a vegan who's like, I don't want to take supplements and I want to eat high protein. And then, hey, I don't track. Yeah. So we're already concerned.

Starting point is 01:15:09 How many nuts can you eat? It's like, ah. It's like beans, nuts, okay, lentils, you know, and without supplementing, like put together a 50 gram of protein meal that's vegan, whole natural based, that isn't just massive with a bunch of fiber and other things. It's like really hard. You're triggering the two vegans that are like, no natural based, that isn't just massive with a bunch of fiber and other things. You're triggering the two vegans that are like, no, it's not super easy. There's two of them that are listening.

Starting point is 01:15:30 There's not one that comments after every YouTube video. You know who you are. Yeah, yes. The dialed vegan. You're a hardcore fan, apparently, because you listen to every episode. You always got to say something. They mustered all their energy to type. Dialed vegan, right?

Starting point is 01:15:42 I mean, you can do it. Yeah, it's possible. It's you've said- You can do it. Yeah, it's possible. It's just a really hard way to do it. And then you add in other challenges when you say things like, you're not tracking for me. Cause then it's just like,

Starting point is 01:15:53 we're trying to guess if this is working or not working. I'm just, that's tough to do that. Our next caller is Mariah from Canada. Mariah, how can we help you? Hey, hi guys, this is crazy. Yeah, so I sent you an email a while back and just got in contact with you guys. So I'm just going to go ahead and get started with the email I initially sent you. And then I'm going to give you some updates. And then I'll get along with my question. Okay. And then I'm going to give you some updates and then I'll get along with my question. Okay. Um, I'm 27 years old.

Starting point is 01:16:33 Um, I was a Kansas city chief cheerleader for three years, and I recently retired in February of 2023, um, before dancing professionally, I danced and cheered in high school and college. And then I didn't start working out till my junior year in college. Um, once I was really serious about trying for an NFL dance team, that's when I joined a CrossFit gym. I did it every morning at 5 a.m. and then I did that for about a couple years. And finally, once I made Chiefs, then I decided to switch over to a HIIT workout. So that's where I found F45. I did that seven times a week.

Starting point is 01:17:04 And then I also did strength training on top of that. I had a personal trainer and I would do that at least three times a week with him and then on practice days we practiced two times a week and four to six hours give or take and it was usually strictly cardio so very active there and then on top that, I also became a coach at 45. And I was teaching at least 15 classes a week. And I was always on my feet. So super active lifestyle. I always had a set routine on when I was working out. I had a set diet, very strict on what I ate. I tracked my macros on and off for those three years. And then I would try and hit 140 to 170 grams of protein.

Starting point is 01:17:49 But that was give or take due to auditions and things coming up for chiefs and things like that. I felt great. I looked great. And I was at a constant weight of 120 to 126 pounds for the three years that I cheered. And then finally when I retired in February I felt lost. The last time I weighed myself was probably half a year ago and that's when I noticed that I gained 20 pounds. So my life dramatically changed. I moved right after I retired and I now have a desk job

Starting point is 01:18:25 where I'm not moving a whole lot and I'm not really consistent in the gym. I maybe go three to four times, but sometimes that just consists of me walking on the treadmill. And then I have done lap swimming. I do that one to two times a week. And that's just something I enjoy that I do with my mom.

Starting point is 01:18:43 I eat clean and I've tried to start tracking again. As soon as January hit, I've been trying to eat 120 grams of protein, but I don't track carbs or fats or anything like that. Just overall, I kind of feel confused on how to train and think I need a direction on where to take my workouts. I'm very goal oriented, but once I was done cheering, I kind of lost that desire to work out.

Starting point is 01:19:10 So I kind of added my updates in there a little bit. Since January, I've been lifting three to four times a week. I am still swimming two times a week. For my workouts, I usually just walk half a mile and then go straight into an old lifting program that I had. And then for tracking macros wise, again, I'm trying to hit that 120 grams of protein a day, but that does include shakes and bars. And then I'm no longer trying to focus on my weight since I haven't weighed myself in

Starting point is 01:19:41 a really long time. I'm kind of just trying to focus on energy and the way I'm feeling and basically lifting heavy. So I kind of just want to feel confident again and I don't really know how to transition from being a professional athlete to just normal everyday life. So I guess my question is I want to find just a workout program that fits me and also lower my body fat percentage. Um, and then kind of tracking my macros wise too. So I know that was a lot, but how long have you been listening to the show?

Starting point is 01:20:18 Uh, about a year. Okay. Yeah. Okay. So you, your, your relationship to exercise and diet before was complicated. That's a nice way to put it. Yeah.

Starting point is 01:20:28 It wasn't very functional. It was a bit of a, okay. So I'm, I mean, look, we have a short time, so I'll just be very straight. There was a bit of a dysfunctional relationship, probably some control stuff that was going on there. And your lack of confidence has nothing to do with the way you look.

Starting point is 01:20:41 You look phenomenal just looking at you here. And with your fitness background, you're working out now five or six days a week. Has nothing to do with the way you look. You look phenomenal just looking at you here and with your fitness background you're working out now five or six days a week has nothing to do with the way you look there's something else that's deeper but I will say this here's the good news you're going in the right direction you are moving in the right direction and it's gonna be a hard transition because you're breaking up with an abusive boyfriend okay it's essentially what's happening you had this abusive relationship with exercise and diet

Starting point is 01:21:03 everything was so structured you were you did all the wrong workouts. Hit, F45, CrossFit, Insanity. Like we're just doing working out like crazy, running from something or distracting ourselves or beating ourselves up. It's amazing that you were able to maintain your performance as a cheerleader while doing all of that, which actually tells me that you have probably really good athletic genetics. I wouldn't be surprised if your parents were high level athletes or whatnot. So you probably have really good genetics. The challenge for you is going to be how do I develop a new relationship with exercise and diet?

Starting point is 01:21:37 Now step one with diet, I like the fact that you're not tracking anything but protein. I don't want you to track anything else, but I will say this. I would avoid shakes and bars and hit those protein targets from whole natural foods. So I would start there. Strength training wise, I don't know what your routine looks like, but I can send you a routine that I think will do you a damn good job. Maps and a box. Yeah, I'll send you maps and a bollock. Follow that program to a T and then work on consciously, and I think journaling will do

Starting point is 01:22:05 a good job with this, journal and consciously develop a different relationship with exercise, with diet, and then here's a part that I think you're not going to like, develop a relationship with not doing anything. Let me ask you a question. How hard is it for you to sit still? Very. I'm always doing something. Yes.

Starting point is 01:22:26 So there's something, and I want you to look this up. You can go on YouTube and look this up. Look up the doer. This is a type of individual that deals with stress, anxiety, trauma, whatever, you name it. And the way they deal with it is they do shit all the time. So look that up, read about it, and develop a better relationship with sitting still. And little by little over time, you'll start to find what you're going to find

Starting point is 01:22:47 is this incredible relationship with exercise and nutrition where it really brings you tremendous value. And what you have going for you Mariah are really good genetics. The fact that you did all that, like I'm reading that and like the average person would have, uh, they would have had terrible injuries or anything through that whole process. Yeah. Average person would have got hurt, had had terrible- No injuries or anything through that whole process? No. Yeah.

Starting point is 01:23:05 Average person would have got hurt, had terrible hormone issues, no period, hair would have fallen out. Like that's what I would expect from a woman that would have followed that type of routine. So you probably have some like A plus athletic genetics that can work for you, but it's gonna be the psychological relationship

Starting point is 01:23:21 you have with those things. So I'm gonna add a few things that I would like you to do. I would like you to, since you are kind of a busy body anyways, you're also at a sedentary desk job, I'd like you to be consistent with like a half hour to an hour walk a day. I want you to listen to the show just because I think we speak to you as an individual a lot. Like you're a very common client and this is something that we've dealt with many, many times. And so I think just hearing the podcast, probably hearing as coach, other people and talk to people through this will be therapeutic and helpful.

Starting point is 01:23:55 And then the second thing that I'm going to make sure you pay attention to are your rest periods and maps and a ball. The, the, your type, my type of client like you doesn't like to sit and rest for two minutes. Doesn't like to rest for the rest periods. And they go, oh, I can, I'm ready. I'll go the next one. I'm ready.

Starting point is 01:24:13 And they're constantly ready to go to the next exercise or the next set. And I'm constantly having to remind them, no, we need to rest. The rest period is important. And we can add more weight if you want to the next time we do it, but you are not to go until it says to go and so challenge yourself to do longer rest periods in between

Starting point is 01:24:31 and really really because a lot of times like people hear like oh I know how important going heavy is so I'm trying to go heavy and so in their mind they're like they try and choose heavier weights but they still are training that F 45 hit style workout. You know, yet they're, you're like in, in their head and like, well, I'm doing what I heard, I'm supposed to lift heavier weights, but they're still doing this kind of circuit moving from exercise to exercise to exercise. I do not want you to live that way. Mariah, you, you, you said your goal oriented.

Starting point is 01:24:59 Uh, do you like getting stronger in the gym? Does that, does that satisfy you? Okay. I actually printed my workouts out. And so when I go to the gym, I have that piece of paper and every time I do a deadlift, I'll write it down. So every time I back that next week and I'm doing deadlifts, I want to make sure that I'm lifting heavier.

Starting point is 01:25:18 Maybe power lift. No, I'm going to send you power lift. Yeah. I'm going to send you maps power lift and there's your goal right there. Let's see what you can get your bench, your deadlift and your squat to follow that program. And if you need to sign up for a competition, I love powerlifting competitions for someone like you. Um, and I, yeah, and I bet your petite, I bet you're your body weight. You'll probably, probably do really well.

Starting point is 01:25:36 It's good. Like in terms of the rest periods, it's it literally you rest until you're fully recovered and then you go and apply the next set. But that mentality itself is gonna serve you so well. And I'm learning that process. I'm gonna have Doug also put you in the private forum and I'd like a check-in with you at least once a month, if not every two weeks or so, just giving us an update on where you're at mentally,

Starting point is 01:26:02 how your strength is going, just where you're at, so we can continue. I think the strength gains will help you a lot with what you're at mentally, how your strength is going, where you're at. I think the strength gains will help you a lot with what you're feeling because then you'll see the bar, the weight on the bar go up and then that'll make you feel like, okay, I'm accomplished. So that's why I like Power Lift. Power Lift is specifically centered around that. But I want you to check in with us because back to Sal's original analogy of the abusive boyfriend is even if you know it's not right for you. You wanna send a drunken text. You tend to wanna go back to that

Starting point is 01:26:31 because it's what you know. And it's really easy to get discouraged because you had a rough week or maybe the scale doesn't respond or you don't like what you see in the mirror for a week and then all of a sudden you go back to that abusive boyfriend. And so I want you to make sure you're checking in with us and just letting us know how you're going through

Starting point is 01:26:47 the process. Even if he has your favorite CDs, don't go back. She's 27, brother. What's the CD? MP3. Usually listening to your podcast, I'm trying not to do as much cardio because I am trying to get, um, a little bit more muscle and build that muscle up and do a little bit more lifting. So I am trying to stay away from the cardio. Um, I've been tempted to go out for runs, but I just haven't. So the most cardio I'm doing is the swimming. Oh, you're fine.

Starting point is 01:27:21 Yeah, that's okay. If you like doing it too, but don't be doing it thinking it's helping your body composition Yeah, no if you're doing it because you're connecting with your mom If you like to swim because you enjoy it by all means do it I'll never tell you to stop doing but if there if you have to ask yourself Am I doing this because I think this is helping me get to my goal faster. It's not so don't think that It's not helping you get to your goal faster But if you enjoy it do it

Starting point is 01:27:42 I would rather you walk Every day and listen to the podcast because I think that's gonna serve you more in this situation. She swims with her mom, I think it's time with her mom. Yeah, yeah, no, those are the, that's the reason to do it. To connect with mom and enjoy that, I'm not gonna ever tell you not to do.

Starting point is 01:27:56 But don't do it for the reasons of thinking you're gonna get to your goals faster. It's not gonna help that, so. And I can't wait to see what happens with Power Lift. I have a sneaking suspicion that you're gonna hit some big numbers. Yeah, With your type of discipline and consistency and background, if you trust us and follow what we say, we're gonna blow your mind. I promise you, you'll be eating more than you've ever ate, you'll be working out less than you ever have, and you'll

Starting point is 01:28:19 have the best body you've ever had. All three of those, promise you. All right. How many protein do you think on doing the weight lifting should I be doing? I think hitting about 130 grams at your size, 130, 140 grams a day is fine. Even 120 is fine. Do it from whole natural foods, okay? Don't use a shake unless it's at the end of the day and you missed your targets,

Starting point is 01:28:46 because let's say you had meetings or something like that, you're like, oh crap, I'm 30 grams short, then have a shake, but do it from Whole Natural Foods. It'll pay you much better dividends. And it's okay to go over that, that's a minimum. Make that your minimum, but try and hit at least that. If you go over, that's all good. Yeah, that's fine.

Starting point is 01:29:01 So focus on that. All right. Okay. That'll save me some money on some protein bars. So yeah, awesome. All right. Well, check in with us. Good. All right. Thank you. Just give it to you. I was gonna do the be aggressive. I'll tell you, have you guys ever trained because there's cheer

Starting point is 01:29:19 leaders, right? Like the typical high school and then there's competitive. Yeah. Have you guys ever trained a competitive I thought girls are like, no different than the Warriors and the Miners. It's a gymnast. They're basically a gymnast. I mean, the especially flip and Oh, I mean, their strength and their, I mean, they have like, typically the high level ones have incredible genetics. The fact that she got through that without

Starting point is 01:29:39 terrible, I'm mystified by that. Well, I think she's going to respond super well to mass powerlifts, so long as she doesn't get in the wrong way. Yeah. Our next caller is Elijah from Arkansas. Elijah, what's up, man? What's going on? Hey.

Starting point is 01:29:52 How can we help you? What's up, guys? Good. How are y'all? Good. Good. All right, I'm going to dive right into it. First, I want to thank y'all for being the info people,

Starting point is 01:30:04 because everyone else kind of sucks. I like that so much better than influencer by the way thank you info people. But Sal you uh really helped me because I saw you had a short that came out on YouTube right before I was about to start my fitness journey. Um, I was about to do like a smoothie diet and you said, don't do a smoothie diet. Enjoy your food. Good deal. Good deal. Perfect. Saving lives guy. Good job. So, um, I'm 25 years old. Uh,

Starting point is 01:30:36 currently way to Oh seven now from the time I sent this email. Um, when I sent this email, I was 194 at 18% body weight. Now I'm at 207 with 23% body weight. I've been doing maps and a bulk advance. I did maps bands. I was doing maps aesthetic, but I went back to anabolic advance to do a bulk. I first didn't think the bulk was working. Now I feel like it is because all my clothes are very tight and all I do is eat.

Starting point is 01:31:13 My maintenance is 2500 calories. So I was kind of just seeing where do I need to go next. I work out in the mornings at 5 a.m. So I also wanted to ask about like sleep as well. Like how can I get the most consistent sleep with waking up that early before and working out. What, um, so your calories, what, what you're in a bulk right now. So what are you averaging with your calories?

Starting point is 01:31:41 Are you tracking? Yeah, I average about 2,700. So your, your, your maintenance is 2,500, but you're, you're at a 200 calorie bulk? Yeah, about 2,728. Okay. And then what's your, what do you want to accomplish? What are you looking to do moving forward here? Are you trying to drop body fat or build more strength?

Starting point is 01:32:02 Drop body fat, uh, looking into trying to get in 15%. Okay. Okay. I mean, you, if you go down to 2300 calories, um, you'll get there following a good strength training routine, like maps and a bulk advance is good. I do think in a cut, you might want to go back to the original maps and a ball, like I wouldn't go with a super high volume program like Maps Aesthetic in a cut.

Starting point is 01:32:28 It might be too much volume. But Maps Anabolic, the original three day a week version would be good, maybe 2,300 calories a day, high protein. And then for sleep, I mean, you got to set your bedtime and you have to prioritize it. So if you're waking up at five, you're waking up at five, you said? Yeah.

Starting point is 01:32:44 Be in bed by nine. That's, that's what I do. Yeah. So about 8 p.m. Start getting ready for bed. So you turn the lights down, no TV, no electronics, or maybe use blue light blocking glasses and be consistent with that every single night. And then what you, a lot of people do is when the weekend comes up, like, you

Starting point is 01:33:03 know, you might work out Monday through Friday and then you go to bed late Friday so you could sleep in Saturday, do the same thing Saturday, sleep in Sunday. What ends up happening is you actually throw your circadian rhythm off and you actually jet lag yourself on Monday, which does have some negative effects. So I would go to bed at 9 p.m. every night no matter what. No matter what, that's your bedtime. Except for special occasions, I know you're young, so you might wanna go out here and there. But I would try to be in bed by 9 p.m. most nights. That'll make a huge difference in how your body responds.

Starting point is 01:33:32 Both with body fat and with muscle. Elijah, tell me a little bit more about your lifestyle, your days, what do you do for work? Are you sedentary, active? Give me a little bit of insight. Sedentary, so I work at a desk all day. I try to, I've been working on cause with Matt's bands with that step counter that they've that you guys put in there. I've been trying to like incorporate getting those like 20,000 steps into like my day. It's just kind of

Starting point is 01:33:59 hard sometimes with the, with meetings and stuff. But so I'm just trying to best figure out ways to just take walks throughout the day. OK. And then if you would say if you were to be honest and say what your your vices are or your bad habits say around nutrition are and stuff, what would you say those are? Mainly, it's mainly just the cooking part. So when I get home, I really like to cook. So I've really stepped away from eating out a lot.

Starting point is 01:34:30 That was part of my biggest vice. I've now been able to do a lot more cooking at home. And then also got into a, a food, like a food program, flex pro, I use flex pro. Okay. Nice. And so I've been really stepping away from eating out a lot. It's mainly just for me, I think, the sleep part, because I wanted to stay up or I'm really having a hard time with like winding, winding down is my, is the biggest struggle. If you give yourself an hour to wind down before 9 p 9 PM, you'll find that you can go to sleep.

Starting point is 01:35:07 It's really hard. You gotta make a ritual out of it. Yeah. What you don't want to do, cause I'm like that, I'm the same way. Right? If I keep going, I won't get tired till 11, you know, midnight. But so I wind myself down. So what you don't want to do is like 9 PM, Oh, go run up to bed and just hit the

Starting point is 01:35:23 pillow cause then you'll find yourself tossing and turning for another hour or hour and a half. So it's 8 p.m. you want to set yourself up with it and literally it's just this turn the lights down make everything dark don't watch TV or if you do wear blue light blocking glasses kind of keep everything chill and quiet and your body will get the signal by the time 9 p.m. rolls around you'll go lay down and you'll be able to fall asleep. This is an area that Doug and I have been talking a lot about lately. We're both trying to improve our sleep scores and get better at it.

Starting point is 01:35:50 Right now, I'm starting to do the three, two, one method and I'm finding that's helping out. So if you don't have, or if you never tried that, just three hours, three hours before bed is your last meal. So don't eat or longer, right? So if you're going to bed at say nine o'clock, six is when you shut down the eating food. Seven is when you shut down the drinking any fluids and then an hour or more before you shut down all electronics, phones, TV, stuff like that. And so makes a huge difference. Yeah. It makes a big difference. Okay. Okay.

Starting point is 01:36:21 So then I guess my next question, since I wake up so early, um, I guess I'm cause of something I also kind of struggle with sometimes is making sure I get enough breakfast in the morning. Yeah. It's uh, so how do you like just eat a meal before you work out? No, I eat when I eat when I'm done. So I work out. Yeah.

Starting point is 01:36:43 I wake up at five and I'll work out around six, 30 or seven. Typically. Um, I don't eat until afterwards and I'm typically eating around eight 30 and I'll have a pretty large, I'll have a pretty high protein breakfast around 50 to 60 grams of protein. You know, this is, this is also an area where the meal one comes in really handy, especially if you have a job, cause I don't know if they'll let you have just boil some water, but if you get like one of those electric

Starting point is 01:37:06 water boilers and then the meal one packets, the protein, 30 grams of protein is already in there, rip it open. You can do two of them. You pour it in a bowl and just stir it up and then you could crush it. High protein. Yeah, two minutes. Either do that at home on your drive over to work or if you have the luxury at your job to where they'll let you have a thing to boil water and mix it, that's a really valuable product

Starting point is 01:37:27 that helps with hitting your protein and taking a meal every day. Okay, cool, cool. I'll look into that. All right. Yeah, but the sleep, if you're consistent at what time you go to bed and you set yourself up, here's the challenge.

Starting point is 01:37:40 Do it for seven days in a row, and then watch what happens. To your performance in the gym, your cognitive performance, like everything it's going to change. Everything. It's that impactful. Okay. Okay.

Starting point is 01:37:52 I'll work on that. That's yeah, I appreciate that. That's been my biggest struggle because I've been getting, I've been getting strength and like I was saying, like my, my clothes, I'm having to start buying different shirts, had to buy a new blazer because my new one or my old one that was wearing three months ago doesn't fit anymore around the shoulders and back area. So that's awesome. Yeah.

Starting point is 01:38:14 You're doing good, man. You know, we, we, we, we did suggest a cut. There's nothing wrong too, with kind of hover and ride around the 24, 2500 calories and just, but being, it's just getting strong right now. Yeah, you're getting strong and you don't need to necessarily go on a hard cut. It's just, it's just, it's a process. In fact, if you kept your calories around 25 to 2600

Starting point is 01:38:33 and fixed your sleep, you would see a body composition change anyway. The data on that, the data is very clear on that. Like lack of sleep makes your body store body fat and not want to build as much muscle. So even if you kept it around 25 26 and Just did the sleep part you would see a slow body composition change. Yeah Okay, cool. Cool. And you said go back don't do maps and a ball advanced go to

Starting point is 01:38:59 Anabolic instead. Yep. You do the original and a ball and do the three-day week version with the trigger sessions on the off days Do you have that one? No, I did not. All right. We'll send it to you. We'll get to that. Okay. Cool. Cool. I appreciate y'all. You got it, man. Thanks for calling in. Take it easy. Yeah. See y'all. See you later. Keep giving us good information. All right. You got it, dude. Yep. The, uh, the, for a 25 year old, the sleep thing's the hardest because you want stay up, you wanna go out,

Starting point is 01:39:26 but boy does it make a huge impact. It makes a massive impact. I wanna do like the seven day challenge for every 20 year old. Do it for seven days in a row, don't watch how you feel. I mean, he may not have to really change anything other than just focusing on the sleep because he very well could be putting on good muscle,

Starting point is 01:39:45 which in turn is just gonna speed his metabolism up, which will require more calories to sustain. And so then it'll naturally start to lean him out. It's just that, you know, it's so funny when you, some people sometimes are in the perfect spot, but because they're not seeing major shifts in any direction, they think it's the wrong place. But it's like the perfect place.

Starting point is 01:40:04 It's like, man, you're hovering right around the calorie intake, hitting your, and then also, of course, protein, because where he'll go wrong is go overeating a little bit on calories and then also under eating on protein, and that's where that'll screw you up. So hitting your protein intake consistently,

Starting point is 01:40:18 working on that sleep, that'll solve this. Look, are you a hard gainer? You have a tough time putting on muscle? We have a hard gainer guide. It's totally free. It'll help you out. You can find it at mindpumpfree.com. You can also find us on social media, on Instagram.

Starting point is 01:40:31 Justin is at Mind Pump. Justin, I'm at Mind Pump. Stefano, Adam is at Mind Pump. Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance,

Starting point is 01:40:44 check out our discounted RGB Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes maps anabolic, maps performance, and maps aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30-day money-back guarantee, and you can get it now plus other

Starting point is 01:41:23 valuable free resources at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a 5-star rating and review on iTunes and by introducing MindPump to your friends and family. We thank you for your support and until next time, this is MindPump.

Mind Pump: Raw Fitness Truth - 2294: How Protein Intake Can Make or Break Your Progress in the Gym, Why F45 May be Slowing Your Gains, the Importance of Sleep for Building Muscle & More (Listener Live Coaching)

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