Mind Pump: Raw Fitness Truth - 2331: Troubleshooting High Protein & Digestive Issues, What to Do When Minimal Training Wipes You Out, the Best Way to Eat When Trying to Get Pregnant & More (Listener Live Coaching)

Episode Date: May 8, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Email [e-mail] if you want to be considered to ask your question on the show. Mind Pump Fit Tip: When you're working with weights, go with full range of motion. (2:12) That’s your private time. (16:38) Nostradamus Sal on GLP-1s. (19:40) The delicate dance of being in a caloric deficit and NOT losing muscle with the body fat. (25:20) At what age can you beat Dad? (32:01) Wild caught vs. farm salmon. (34:03) Lessons learned from the most recent conversation with John Delony. (38:20) Why you should get a living trust. (41:12) Seeing old friends and being recognized. (46:45) The move towards Christianity. (50:08) Shout out to the FREE How to Squat Like a Pro guide! (55:43) #ListenerLive question #1 - What advice would you give to an “introverted/extrovert” who prefers lifting alone but wants to try and break out of their shell and socialize with others at the gym due to the benefits of having spotters, accountability buddies, access to trainers, and other perspectives in health and fitness in general? (56:35) #ListenerLive question #2 - I am training minimally, but still feeling overtrained. What am I doing wrong? (1:10:12) #ListenerLive question #3 - Does eating high protein cause digestive issues? (1:23:05) #ListenerLive question #4 - How would you implement a GLP-1 with a time sensitive weight loss? (1:32:52) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] See and hang out with Mind Pump, LIVE! Saturday, June 15 · 1pm PDT Bellagio Las Vegas. Click the link here for more details. Visit Butcher Box for this month’s exclusive Mind Pump offer!  ** Free for a Year offer: Choose salmon, chicken breast, or steak tips FREE in every order for a year, plus get $20 off your first order! ** Listen to the Dr. John Delony Show wherever you get your podcasts or click the link here Create a Living Trust for free – in minutes! Dynasty Trusts | GetDynasty ** A basic living trust is 100% free with GetDynasty and takes less than 10 minutes to make. ** May Promotion: MAPS Strong | MAPS Powerlift 50% off! ** Code MAY50 at checkout ** Mind Pump #1872: Eight Benefits Of Lifting With Light Weight Mind Pump #1932: Lifting Heavy Vs. Lifting Light GNC BECOMES FIRST MAJOR RETAILER TO LAUNCH GLP-1 SUPPORT PROGRAM Mind Pump #2287: Bodybuilding 101- How To Bulk And Cut Mind Pump #2325: Why Marriages Fail & What To Do About It With Dr. John Delony Russell Brand announces he is getting baptized as Christian Complete Guide To Squatting Like a Pro | Mind Pump Media Visit Hiya for an exclusive offer for Mind Pump listeners! ** Receive 50% off your first order ** Mind Pump #2092: How To Cultivate Amazing Relationships With Adam Lane Smith Batelle | So Much More Than Sleep Training Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP10 at checkout** Mind Pump #1375: How To Train Before, During & After Pregnancy Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Dr. John Delony (@johndelony) Instagram Jordan Peterson (@jordan.b.peterson) Instagram  

If you want to pump your body and expand your mind, there's only one place to go. Mind pump with your hosts, Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast. This is Mind Pump. In today's episode, we answered live caller's questions. People actually called in. We got to help them out on air, but that was after our intro portion. Today's intro was 55 minutes long.

That's where we talk about current events, family life, studies, and much more. By the way, if you want to skip around your favorite parts, just check the show notes for timestamps. You could do that. Also, if you want to be on an episode like this one in the future, email us at live at mindpumpmedia.com. Now this episode is brought to you by some sponsors. The first one is Butcher Box. They bring grass-fed meats, wild caught fish, heritage pork to your door at great prices. If you want healthy meat, good sources of protein, and you want good prices, Butcher Box is your place. Go to butcherbox.com forward slash mind pump on that link. By the way, you'll get salmon, chicken breast, or steak tips for free in every order for a year and $20 off. This episode is also brought to you by one of the best podcasts ever, the John Deloney show. Great podcast, hear him help people out on air.

Great information. Go check him out. Go to johndeloney.com forward slash mind pump. And lastly, this episode is brought to you by Dynasty. Get yourself a trust for free online. Takes about 10 minutes. That's it. Go to you by Dynasty. Get yourself a trust for free online. It takes you about 10 minutes. That's it. Go to GetDynasty.com. Go check them out. Also, this month's sale, Maps Strong and Maps Powerlift, both 50% off. If you're interested, go to MapsFitnessProducts.com and then use the code May50 for the discount.

All right, here comes the show. T-shirt time! And it's t-shirt time! Awww, shit Doug, you know it's my favorite time of the week. We've got three winners this week. Two for Apple Podcast, two for Facebook. The Apple Podcast winners are

TheFatCaucasian and Willywood18. And for Facebook we have Christopher Gonzales. All three of you are winners. Send a name I just read to iTunes at mindpumpmedia.com. Include your shirt size and your shipping address and we'll get that shirt right out to you. If you have to pick between full range of motion or going heavier and you want the best results, you want to build muscle, you want to speed up your metabolism, you have you want to have good strength and mobility, go with full range

of motion. When the intensity is controlled, in other words, both sets are hard, full range of motion is going to build more muscle, even if the weight is lighter. So when you're working out with weights, go for full range of motion. Who are you going to get all the muscle junkies all frustrated about?

You know what, the data on this is pretty good. It's, you know, here's the deal. Intensity has to be controlled, right? A hard, heavy set, and a light, full range of motion set, maybe not, but when you're training full range of motion, with the intensity being controlled, you build more muscle. The data on this is very clear. The stretch portion, the squeeze portion.

All the way through. And ranges, if you build strength there, you're gonna have opportunity to build more muscle. That's right. That's pretty logical. That's right, and then if you don't, because here's a deal with strength training, it's when it's applied appropriately, different planes, good full ranges of motion, different movements, it's one of the best things you could do for

functional flexibility. It's incredible because it builds mobility. If you're working in full ranges of motion, you have strength in those ranges of motion, meaning you're strong and stable, your risk of injury is very low. If you train heavy and get real strong in a shortened range of motion, you can actually increase your risk of potential injury anytime

you move outside of that range of motion, which means when you're outside playing with your kids or you're throwing a frisbee or you step off a curb, you move outside that range of motion that you normally train in, now you've got some real issues with stability. Well, yeah, I just look at it as like, why add all this dysfunction to your movement and this dysfunction to just being able to move around.

For me, it's like, you can build that same kind of muscle, that same look, but also still have all the abilities and the athleticism to go with it. It's just, it's interesting to me, like, this is where we get into that whole camp of like, I just want to like do whatever is going to make me look awesome and big. And then you see like the restriction and then the pain, the chronic pain as a result too, of like limiting your range of motion. I think, I think why that is Justin is because like you've gotten to a place like the people that, okay, they, that are like, like the people that are trying to build a buff physique and care about that, probably been lifting weights for a while, probably mid twenties or older,

and have already created enough bad patterns and shortened range of motion that- They don't want to do the work. Yes. Like stepping outside of it is like, yeah, I get way down. Yeah. Like, I don't think you're gonna have a hard time convincing the, like the 16 year old kid that you introduced weights to saying, Hey, this is the better way. Get them early.

Yeah. This is the better way to do things. Okay. Get it. Like, I'm committed now to doing that. Right. But what has happened is, and obviously modern life is not helped or supported this, right?

We sit in these chairs or a bed at 90 degrees. There's nothing in our- We don't challenge ourselves. Yeah, there's nothing in our young adulthood even where you would be pretty much comfortably sitting all the way down, right? Like a full, full, full deep squat. There's just nothing that we do that way anymore.

So you lose that ability and then you get older and then you decide, oh, I want to get in shape. I want to look a certain way. And then you hear a bunch of knuckleheads on a podcast like us go, hey, by the way, if you did a fuller range of motion, and then you go to try it and you're like, oh shit, that's hard. Or, oh, that's too tough. I need to lighten the load. And then you're like, I don't want to light. I don't want to have to, I can squat 400 pounds right now. You mean now I have to go down to 185? Like, I don't want to do that, right?

And so I think that's the conundrum. That's part of it. The other part of it is that there's, I think there's a perception, which is so strange, because if it's applied appropriately, it's the opposite. There's a perception that really full range of motion increases your risk of injury. Like how many times have you heard people say,

oh, I don't squat all the way down. That's not good for your back. That's not good for your back. It's not good for your knees. Like, oh, don't. It's perpetuated by a lot of certifications and really it was them protecting themselves. Totally. Totally, because the truth is,

the truth is if you own a range of motion, meaning you're strong and stable in what you're handling you can handle, the risk of injury is zero. If, unless somebody comes and throws you or pushes you. If you're moving in a range of motion that you don't own, that's when you start to develop problems. And so if you're always training

in a particular range of motion, that means you're only owning that range of motion because strength training is quite specific. There's a little carryover outside of it, but when you go too far outside of it, it's as if you lost that strength and stability. So if you always do loaded half squats your whole life, and you could go up to 315 pounds, you probably would have to back off down to like 150 or less to do

a full squat to be safe, even though the weight feels light in your back, you've handled much more because that range of motion is so outside of what you train. You got to go way down. That's the other thing to understand here with what I'm talking about is don't take your current weight and then say, Oh, I heard on mind pump. I got to go all the way down. No, the other thing to understand here with what I'm talking about is don't take your current weight and then say, oh, I hurt on mind pump, I gotta go all the way down. No, no, no, you're gonna hurt yourself.

Go way lighter, play with the new range of motion, develop strength in that range of motion, and then for the aesthetic people, you'll build the best looking physique this way. It just builds the most muscle, and it builds the most complete looking physique. I think the thing that probably would've really sold me if I would have understood,

I didn't understand biomechanics to the level that I do now, and I didn't understand that the shortening the range of motion up and squatting just to parallel for so long, was gonna get me super strong in this area, and then anything outside of that, my body would need to overcompensate in other areas. And in my case, it was low back, right?

Because I got really strong going just to 90 and above. My hips just were weak, anything outside of that range of motion, which ended up causing all this dysfunction, like just this pulling on my low back all the time. And so I suffered from this like mild, low, chronic back pain forever. And it was just, I just, and by the way, my cousin, my uncle, all have it.

So it's like even myself, right? Like all runs in the family. Yeah, runs in the family. We all just have like, and by the way, my cousin, my uncle, all have it, so it's like even myself, right? Like all runs in the family. Yeah, runs in the family. We all just have like, and there's probably, obviously there is some genetics and DNA that's related to this, like I already had maybe a spine that has a little bit more of like this lower lordosis, type lordosis.

You said it right. Yeah, like going on, and so I probably have a propensity towards that, but then I just exacerbated it by not ever addressing that. And then what blew my mind was the effort, the hard work of being consistent to letting go of the muscle guy and just becoming the mobility guy for about a year or so of my life, that now all I have to do is do deep squats and it's kept my hips and my low back unbelievably healthy. I don't have any of that stuff ever again. It's crazy, you lived with it for so long.

Yes. And now it's completely gone. Gone, completely. Yeah, I remember when, so I started to figure this out, and I haven't always been good with it, I'll be honest. My ego has definitely got the best of me for certain lifts, especially when I was younger. But I remember when I started to see the value

of full range of motion because as a kid, when I did overhead shoulder press, I initially started out real young, full range of motion, upper chest, all the way up. But then I learned through certifications and believe it or not, they would teach us this stuff, to stop where the elbows were at 90 degrees. Or I heard other people say this.

And I thought, well, that's what I'm gonna do then, plus I can use more weight. And so I did that for a long time. And it wasn't until my late 20s when, I don't remember why I did this specifically. It might have been because I read dinosaur training in my early 30s, maybe late 20s. But I, you know, they advocated for these

really full range of motion presses. And I remember trying to go all the way down and my shoulder hurt every single time. I had to go way down on weight and I mean way down on weight to the point where I remember I had to check my ego, like oh my God, this is way lighter and then my shoulders just developed,

like accelerated development from this full range of motion. Now I'll never shoulder press any other way but I've seen people and that's a basic, you're talking about squat which is even more complex. I've seen people develop issues with a bench press because they stop short and you have them go down any further and you see all kinds of dysfunction in their shoulders.

Yeah, they just lose all recruitment once they go past, just like a centimeter past where they're normally comfortable with this. It's pretty substantial and then it's like, this is a whole nother exercise down here that you have to build and develop from scratch. And it's like, oh my God. So to your point, it does, it's humbling.

And so I think a lot of people are like, well, I'm strong. And so I don't want to go back and realize that there's glaring weakness here. And so it gets overlooked. And if you're truly an aesthetic-driven person, here's the best part about this. And you already made the point, just to reiterate it, is, and today, I don't squat 405 right now.

I haven't squatted 405 for a very long time. And that was back when I was training really, really hard and competitive. Maybe 315 is what I work out with now. That's would be considered a heavy day for me. And I have better leg development today than I did when I was squatting 405. So I'm able to load the bar less,

and I, because I am more of an aesthetic guy. I care, but I get this, right? So if you're an aesthetic person and you're an ego guy about how heavy you wanna lift, like this is the challenge here, is cause you're like, you're one, you're afraid you're gonna lose aesthetics. Well, that's not true.

And then the second part is like, are you okay with, you know, you could do 405, but now you do 315. Like, you have to be okay with that. And I don't care so long as the aesthetics are, because that's the part that always drove me, was like, I wanted to look a certain way. And if you're telling me that I can do less the weight and a full range of motion alleviates chronic pain for me

and makes me feel healthier and I have the development that I have with less effort. No, I used to care about the weight. I used to literally, if I had to go down to a certain weight, I'm not gonna do that exercise. And I think a lot of guys are that way. I think this is the conundrum they get in is they've built already so much strength up

in this shortened range of motion and even though they may in the back of their head know that they should go full range, that requires them to reduce the weight by 100 plus pounds and they don't wanna do that. This is why home workouts are fantastic. It's true. It's a hack.

You're right. You don't have to deal with any of that. You just work on what you need to work on and just throw all that out the window. It's funny you say that, Justin, because you know. The most egoless workouts. Remember I was the one out of us who was like the most staunch about like wanting to work that out the window. It's funny you say that, Justin, because you know. The most egoless workouts. Remember, I was the one out of us who was like the most staunch about

like wanting to work out at the gym. And when I think back to my training mentality, when I said those things, like a lot of it was driven off of, you know, being the most jacked guy in the gym or being able to lift a lot away and the vibe of like. Who's gonna see me in my house? Cause I'll get caught up in that.

Yeah. I'm at a gym and there's a dude, I'll be like, but at home, like it was the best thing ever when I went on that mobility kicks. I don't care. I don't care if I'm doing single leg toe touches. You know what I'm saying? Like it's just me.

You know what I'm saying? It's just me by myself. So I could do movements that I know were super beneficial to like my hip stability and stuff like that, which you wouldn't catch me doing. You would never catch me in my stringer out there in the dumbbell area doing single leg toe touches. You know what that sounds like? Hip thrust?

Yeah, never. I don't care that it's valuable. You've never done hip thrust in a gym? You know why I say that? Like episodes back, like 100 episodes back. I don't want to hear you. I know they've made this whole like... It's because he has glorious glutes. I don't want to hear you. I know they've made this whole like... It's because he has glorious glutes.

He doesn't care. That's why. I bet you do calf raises at the gym? No. Of course. That's because you got big calves and big booty. Jump bro, but I push sleds, man. My dad's got big calves.

All of us are gifted, bro. Not all of us are gifted. You know what I started doing? So now it's been like at least maybe two months where I've kind of, I've really, really tried to go egoless at the gym in terms of weight I use. The ego creeps in other ways. But I've been doing, especially for lower body,

because I've been really trying to work on mobility, at UFC they have the belt squat. And man, bro, that'll pull you down into. It's probably great for someone like you who just work on that. It's incredible because it pulls you down by your hips. So it forces me. So what I do is I get at the bottom, and I put one plate. That's all I put on there, one plate.

And I get in there, and I push my knees apart, and I sit down as low as I can. And I try to push my knees forward to work on my ankles. And then I come up. And I swear to God, I do 10 reps. And my legs are blasted, bro. Oh, yeah. 10 reps of that. And I walk out like. All that tension in lower ranges you and my legs are blasted, bro. 10 reps of that and I walk out like.

All that tension in lower ranges, you normally wouldn't go. Bro, it works, I'm like crazy. See, I feel like, I mean, I guess it was a blessing in disguise that I had the chronic pain because that was the- You were forced. Yeah, there was that part of it.

Like had I not done that, I mean, I probably would struggle the same way you do with the like the ego side of it. It's like, well, I'm not really bad. Nothing's hurting, you know what I'm saying? I know that's what probably goes through your head. You're like, you know, I'm fine, I'm fine. Do I really need to get down there that low?

It's just, yeah, especially for lower body, because when I get strong, I can deadlift the squat pretty well. The kid thing has to probably get you a little bit, because I feel like that's one of my favorite things, is that I can sit down and like, call like an Asian squat where I'm like just sat down all the way sit down. Can we say that? I think it's okay. It's fine. You can say like it's a positive thing right? It's a fucking slide. It's a beautiful squat right?

And I could sit there and I could I can play with Max for 45 minutes. I don't play on the floor like that, bro. Yeah, I know. You're an old dad, like this. Yeah, I don't think I'm probably an old dad. This is like sidelining. You're like, vroom, vroom, vroom. I play a lot of games like this. You have to rotate the other side after a half hour,

because you have to. Your left cheek falls asleep. He's ready to sleep. Abduction. There's a lot of games lying down. It was just that way. Hey, you guys want to jump on me? I just like I'm gonna jump. Oh no, you want to bury me in the sand?

That's a fun game. That's a dad hack too. Go play with the kids like I'm tired. Oh I know. Hey you guys want to bury me? You fall asleep? You ever play a sleep game with your kids? Or you play like the hide and seek and you send them away? No, no, no. You ever play the sleep game? You ever play that? The sleep game?

Oh, yeah, yeah. Hey, pretend like you're sleepy. The first one to get up to move. Yeah, yeah. That's a silent, it's like. I'll get like 10 minutes of sleep. The first one to move loses. Yeah, it's hilarious.

Oh, shit. Hide and seek is good, but you know, when your kid's like my toddler, my three-year-old, you gotta be careful with him now. He's starting to like really understand how to hide, and then he won't come out. So yeah, so like, you know, calling out for him, like, oh shit. Yeah, I know, Max hides hella good too, and he's starting to like really understand how to hide and then he won't come out so yeah so like you know coming out formally I know Max hides hella good too and he's quiet and he sits will he just stay out there? Yeah yeah he does.

That's scary dude. I scared Katrina one time when he first started. Cause he wouldn't come out? Yeah yeah because he was like really good about hiding so she was like freaked out over it. Dude we're going through this phase right now I can't wait till you get to this phase you could tell me like how this goes for you, because it's so, we're getting erections a lot. Yeah, a lot, a lot of erections right now. Yes, he's healthy. Yes, he's healthy. And he'll be sitting there, we'll be sitting there,

and we're like, we'll be puzzling, we'll be doing something totally innocent. And then I can see, he's like, you can see, he's messing with it with his one hand, and then all of a sudden he realizes it's all hard. You know, and then he just pulls it he realizes it's all hard. He just pulls it. Daddy, it's hard. We'll stop touching it, son.

It won't be hard like that. So Katrina was the one who like... One day your kid's going to listen to this podcast. I know. He's going to hate me. You know what? It'll be buried by like a thousand episodes. Hopefully.

It's going to take him a long time to get here. Your kids haven't even gone through this all, too. My kids haven't. Yeah. So obviously, Katrina was like the most, you know, what do we do? I'm like, it's totally fine, it's totally normal. I said, what we need to do is just tell, teach him that you don't do that at school,

you don't do that in public. Teach him the belt maneuver. So we teach him that that's your private time. You also teach him like only mom and dad. Oh yeah, of course. No one ever touches this. That's just you and your private time. You don't do that anywhere else but at home by yourself.

So we've taught him and we've ingrained this now, right? So, and he obviously likes to do it. So it's so funny. It's like this is the new thing. I'll put him down for bed and normally kind of routine is I read a book from him and then I'll lay there for about, I don't know, five minutes. And then I normally kiss him in bed. And like if he's laying there and we've already told him enough him enough times like you don't you don't play with yourself in Front of her brother that you're your private time with that if he if I catch him he's laying

I can see his hands hurting me there then he'll go daddy. Um, you can go now He wants to play with his pecker Like oh my god this kid is of the room. Yes, dude. I'm like, oh my god, this kid. Put a sock on his door. Yes. What a different relationship we have with our kids. We didn't talk about any of that at home, ever. God forbid.

Oh my god, the word sex was never uttered in my mouth, ever, except for don't. I'm so glad that my wife comes from a family that is extremely open to that, so it was really easy for her to understand that. Like, no, no, no, you just, we just communicate to him that it's, it's his private time. What we want to teach him is that that's not okay in public at school, things like that. He doesn't do that. That nobody else touches that or does that.

That's for him only, but that it's okay. But you do that privately. Don't do that right now. Like, so we, that's how we, and whenever we do it, and then he's literally now got to the place where he likes it. He'll be like, Hey, I'm going to go, you guys go to his room by himself. So he can play with his beckers. I was like, I didn't think this was gonna happen already, dude. We're not even at five yet, we're already getting into that right now? My one-year-old, sometimes she won't let me put her down.

So she's like, ah, she's like that with her mom too. So I had to go pee the other day and she won't let me put her down. She'll's like, ah, she's like that with her mom too. So I had to go pee the other day and she won't let me put her down. She'll start crying. So I hold her while I'm peeing. Well now she tries to kick the stream with her foot while I'm holding her. So I'm trying to pee and I'm like holding her over here. And she puts her foot like she's trying to get.

Yeah, like no, don't do that. What's going on here? I remember that. I know. That's funny. That's a good time. Hey, I meant to tell you, you know, Nostradamus over here.

Oh, you know, you brought up the, uh, the call on the GLP ones and what we were going to start to see. Oh yeah. I sent an article, pull up your phone on the mind pump, the thread, the three of us, the other GNC, they're coming out with the like categories of supplements to offset and I knew this would happen. The negative, the potential negative effects. Did you see it? Justin, did you see it? I didn't. to offset, and I knew this would happen, the potential negative effects, and coaching.

Did you see it, Justin? Of course. Did you see it? I didn't, but you can imagine. So the title of the article is, GNC Becomes First Major Retailer to Launch GLP One Support Program. Yeah.

Includes supplement. Yes, it's all supplements. Yeah, and by the way, even the coaching, I don't know if you read it or not, all it is is they're holding- Coaching on supplements? They're just, yeah, they're just teaching their sales reps about GLP-1s and so they upsell them.

No, what's gonna happen is you're gonna see categories of supplements to help with digestion because GLP-1s delay gastric emptying. You're gonna see supplements to help prevent muscle breakdown or prevent catabolic know, catabolic effects, muscle loss. That's right, 100%. And I wouldn't be surprised, I would not be surprised

if they came out with supplements, electrolytes would probably be another one, if they came out with supplements to help with appetite for the early stages, because some people's appetites get so crushed. That one's a little bit. Instead of just, yeah, I don't think they'll do it, because they'll just, I think they'll eventually,

so here's the numbers on some of this Right, so it is estimated a hundred and thirty million Americans currently live with the condition eligible to be treated by glp-1 agonist and up to 70 million Americans may use semi-glutide by 2028 So 70 million people they're projected to do that by 2028. So this is taking over this is gonna crush every other Pharmaceutical, what did they say? How much was that company? Was that a Sweden or was it? Oh. That was responsible.

It was Zempac, I believe, was their main flagship. Norvo Nodis? Is it Norvo Nodis? Yeah. That's it, right? Yeah. Novo Nodis, I think. Yeah, I say that three times fast.

By the way, you know that they're selling it for like 10 times as much in the US than they are in other countries? Yeah. You know what? By the way, a lot of people don't know this. You know international supplement, excuse me, pharmaceutical companies, well because they sell their products in countries where they have socialized medicine, they'll make up the difference

in profits by selling them for higher in the US. So in other words, people, because I've made, I've talked to people about this and said, you know, even though our medical system is absolutely terrible, it's the worst combination of socialism and capitalism you could imagine. A lot of them. It really is when you think about that.

Like our- We've taken the worst, I believe it's terrible. That's such a good way to put it too, by the way, for people that don't understand that, like all the worst things, whether you're a capitalist or socialist type of person, whichever side of the aisle you land on, each of those have their, it's ugly head, right? There's the ugly head of capitalism. There's an ugly head of socialism. Obviously both parties can agree on that. And our pharmaceutical

industry is the worst of both. It literally is. It's got the controlled aspects of socialism to it. Below like the pricing. With all the greed and the manipulation from capitalism. It's like the worst. Anytime you see like a market that doesn't make sense, like you're in college and they're like, you have to buy this book. You're like, I have to, okay. And then you look it up, it's like $400 for a book?

Like when does a book cost $400? Like anytime you see something like that, or like you get an ambulance ride, oh, I had to take an ambulance and I went straight from my house to the hospital, which was a mile away. It's like, $5,000 bill? How is that possible?

That's how you know that you have completely distorted the signals of the market by injecting strange regulations and guaranteed money and stuff like that. But anyway, a lot of them innovate, and they generate their revenue by charging us a shit ton of money. So they can because insurance companies here were the way they work and everything. Yeah because it so is the is the inevitable gonna happen right which is it'll eventually have to drive the prices down right?

Oh they're all gonna go down for sure because the competition is exploding and because compound pharmacies offer it bingo not even like like a quarter of the price. And they can't stop that, right? A $1,200 or $1,300. Because they're trying to lobby against that right now, right? No, good luck.

No, no, these are compound pharmacies that are making peptides. And so these are peptides. They're not pharmaceutical drugs, which is different. So for example, semaglutide is the GLP-1 hormone peptide signal that we have and they've just added I believe some amino acids to the chain so that it lasts a long time. So inject it once and then you have it stays for the whole week or whatever. But

you know when it comes to peptides the laws are different. From my understanding they you could just change it a little bit it was the same effect so it'd be a weird cat and mouse type of game. They'd have to completely change how they regulate stuff. But for now, a $1,200 cycle, which would be $1,200 a month of a GLP-1 brand name, you could get the same exact component. Like 250.

Generic for like 300 bucks or something like that. So it's a huge difference. And they're not really covered, they're not covered by insurance right now, right? I think you have to pay out of pocket regardless. Although I know I did hear that you could get insurance to pay for it. Maybe the qualifications.

Like if you're diabetic and you're overweight. Oh there you go, there you go. Then you can. Yes, but not just to lose weight. I think you have to be diabetic at this point. Yeah, yeah, you have to. Because originally you started, so you know the GLP-1's have been around for 20 something

years, I didn't know that. I didn't know, and they were solely only used for 20 something years. I didn't know that I didn't know and they were just they were Solely only used for diabetics. Yeah, and so it's just that I think the original one. I don't know if they ever made If they ever had the short acting I think the first one's probably very short acting We had to inject them several times a day probably something like that. Yeah, which is not obviously I mean I'm really I'm telling you I'm super pumped that all of you are gonna test it, because I think just hearing everybody's differing opinions. Well, I told you on microdosing.

It'll vary for sure, yeah. I know, I just ordered mine, so I'll be reporting on that for sure. Yeah, I just think it's been, I mean, I get so many messages right now, and overwhelmingly positive, right? Just people just appreciating me sharing the journey and the process through it, and also treating it the way I am too, like that. I'm not doing it like Adam. I am doing it to maximize the benefits and minimize the negatives.

I'm not doing this to be the average, like to test what the average person would do. Adam already did that. I already did. You're like, so my bodybuilder peeps. I got the formula. And I know you speculated that it'll make its way in a bodybuilder.

And it will, from the microcosm, it will make its way in a bodybuilder. And I know you're like, I'm not doing this to be the average person. I got the formula. And I know you speculated that it could be, it'll make its way in a bodybuilder. Oh, I thought you were going to have it. And it will, it will, like, from the microdose perspective, because the challenge is still getting enough calories.

Like, one of the things that makes, you know, what I liked about competitive bodybuilding is, you know, ramping the metabolism up to be roaring and then having all this lean body mass. But what comes with that is how difficult it is to maintain that. ramping the metabolism up to be roaring and then having all this lean body mass. But what comes with that is how difficult it is to maintain that. I mean, I remember I used to get the hydrostatic whale time

and I'd track my body fat test. And I don't know how many times I bulked up to 230, 240 pounds, but how many different times the lean body mass was different because there's a real art to just eating in a surplus enough to build muscle. And then when you go into your cut, maintaining, I don't know how many times I thought I did better because I trained harder.

I did this thing. And then I come back down on my cut and I'm like, Oh my God, I went through that whole bulk cycle to cut to be two pounds less muscle. Like that's like that happened all the time. Like to me, like to someone who thinks he knows what he's doing. Right? Like, so imagine how many people that like happens all the time, to me, to someone who thinks he knows what he's doing, right? So imagine how many people that happens all the time because it's such a delicate dance to be in a caloric deficit and not lose muscle with the body fat.

I think one time I bulked, this was as a kid in my 20s, I think I gained 28 pounds on an aggressive bulk, almost 30 pounds, and I think if I'm not mistaken, my lean body mass gain was like eight. I remember, I looked at the numbers and I was like. Oh my God, I've had way worse than that. I'm like, whoa not mistaken, my lean body mass gain was like eight. I remember I looked at the numbers and I was like. Oh my God, I've had way worse than that. I'm like, whoa dude. Especially after the cut.

Majority body fat. Especially after the cut. Well the cuts. Like, cause I've, cause I've bulked up and maybe only gained like eight or 10 pounds and then I cut back down and then I'm like, it's the same. Yeah. You know?

So like six months of like hard dieting, like bulking and then cutting and it's like, oh cool. I ended up in the same fucking spot I was six months ago. I could have just been cruising. I mean, that's what really changed my attitude about the way we were taught to cut and bulk is I still think it's. It tricks you though, because you can get bigger. Yes. And stronger. Yes. Yeah.

This there's something to be said about the strength you gain from just being in the calorie surplus outside of the extra lean body mass. So same lean body mass, just bumping your calories makes you strong. Dude, higher calorie, water, you're holding a bunch of water in your mouth too. So you get this visual effect, you get incredible workouts because your body's loaded full of glycogen and water

and you just, yeah, so you get this misconception. And by the way, I'm really noticing that right now. So I told you guys the other day, I just recently tracked and I'm only landing about 23, 24 hours of calories. But I feel like I'm getting a little stronger. Oh good. Just because I'm already coming back out of the really, really low calorie.

Well you came out, you had gotten down so low though with your strength, right? Yeah. Because your calories are so low. Yeah, and so what I'm interested to see is like, man, can I just. Be old without gaining body fat. Yes, can, man, can I just- Build without gaining- Yes, can I just, can I just-

You can, you know why you can? I'm gonna say this first because I want people listening to get a little context. Because you're not gonna be going anywhere you've never been before a million times. I'm sure that's a huge advantage. So if you were building to a new level, that would be very different.

But you're gaining back what you've had. I mean, for people that know, you've been that size, leaner, bigger, like crazy muscularity, like 10 times at least in your life. So going back to it's gonna be possible. That's what I'm thinking, right? And so it's kind of interesting,

because another thing, Katrina was asking me, and she's like, you're so lean now. She's like, are you gonna keep taking it? I go, yeah, I wanna keep, because I wanna ride this out through the whole process and kind of see what it's like. And now that I do feel my appetite coming back, that makes me feel like,

because if I was just like falling off and then getting unhealthy borderline because I'm just losing so much muscle and losing so much weight, yeah, I would reverse out. I don't need to show people that far. Are you doing full dose, Justin, or are you going to go like barbell? Yeah. You should, bro. You're pretty fat.

You can fall down. I mean, you know, I got some padding, but it helps with my strength. I'm pretty damn strong. I'm extra cocky with his lean face. All right, guy. Whatever skinny face. Does he start bullying you?

So you're a micro or full? What do you think? Yeah, I don't know. I'm tossing it around. Go big. He's already micro-dosing. I'll probably go big to start and then... And see what happens?

Yeah, experience it for what it is. If I become the heaviest guy on the show, that'll be the first time in history. I'll probably be insanely athletic all of a sudden. Oh, yeah. You know, because like, yeah. What was your like most athletic body weight for you? I mean, you're a big you though. Yeah, when I was, um, okay, when I was in high school, I was like a junior, I was like 185, which you think that was your most? No, no, no, no. I was saying like that was the skinniest. Oh, gosh. Uh, I think it's like two 15 is like good, but probably two of five is probably the best. Really? Just agile and?

Yeah, I was fast as hell when I was 205. But then I had to gain like 30 pounds on top of that and then it was, I was 240 when I played football. And then it was, I just felt so slow and like, I mean I had a lot of like strength and snap, but I just couldn't, the stamina and the movement was just clunky. Yeah, dude, I felt like that. I felt like you could hear just things in slow motion

as I was going. I think my athletic, like. I was gonna ask you, what do you think your most agile weight is? Oh, if I was gonna be agile, I'd be 180, 185. Wow, that low. Yeah, probably 185. I think low 205 is what I think. Yeah, 205 is when, I felt really,

even though I wasn't like doing athletic things, but when I did nationals, I hit stage at 203 and I just felt good. I mean, I felt good at that, because I could be ripped and be muscular, so I'm still strong and like powerful. So probably around, if I was training like an athlete, probably 203, 205, that body weight feels,

which by the way, I just, I'm at the lowest right now 210 oh well I haven't gotten lower now wow so it's pretty interesting I thought for sure I have to start more agile and fast because I'll go to the park with my kids and my my three-year-old I can catch him easily but at some point I'm gonna be able to catch him so I do like I don't want to be you know to me it might be so hey so I saw this dad video and I want to do this I'm gonna going to start this with Max this year or next year. Obviously he's not that competitive right now, but I'm going to start this where this dad,

every on the birthday of his son, they race, foot race. Just like as, and they video it and stuff like that to like keep track of like what age could you beat dad? And like, yeah, it's like a, like a 50 yard dash. Kids are like 10, 11. They're fast. Like a fast 10 year old kind of, they're fast. A fast 10 year old, they're fast. They're pretty quick.

Yeah, yeah, no, I'd say I was definitely faster before high school than I probably was in high school. Really? Just in terms of quickness? Yeah, yeah, yeah, yeah. So yeah, it'd be fun just to do that and a good goal. I could be cool to know my son's birthday's coming up in three months, I'm like, I better get on the treadmill,

start running again. So you gotta hold that record. Yeah, I'm worried, dude. Yeah, your boys should probably give you a run for your money right now. I was wrestling them and I'm like, I better get on the treadmill, start running again. So you got to hold that record. I'm worried, dude. Yeah, your boys should probably give you a run for your money right now. I was wrestling them, and I'm like, normally I could just easily, just one hand, put them in their place.

But I mean, it's to the point now where they're grabbing fingers and putting back. I'm like, ah! Everett almost submitted me because he got ahold of my fingers, and then he was yanking. and then I didn't expect it. And his grip is like getting there. I'm like, ah! Yeah, well, they're little gymnasts, too.

I was like, oh man, that's motivating me to get back to the gym. Oh no, I still play the game where I see if they can open my finger, but I did that with my wife, too. She's pretty strong, she almost broke my finger off, but I did that with her for a little while. I'm like, try and pull it, And then she kind of got it. Okay. Okay. You beat my one finger.

I still got the mass though. You know, like I smother like if you're going to do that little, I mean, if you're also not being a grown up, especially being older dads that we are, right? If you can make it to your kid being 18 and still, still put it down on them strength, speed, all that sort of that. Uh, you're fucking doing it, bro. You're doing it, in my opinion. That was the first time I submitted my dad.

I caught him his submission, he tapped out, I was 18, and then he was like, oh yeah, good for you, and I remember being all sad, like oh. Yeah, like now you're a man. I don't like that, I did that, that made me sad. Anyway, I gotta tell you guys, I looked up the difference, you know I've talked about the difference between grass-fed meat and conventional grain meat,

or conventional meat. I looked up fish, wild-caught salmon versus farmed salmon. Do you know how big the difference is on their macros? Yeah, let me hear it. It's pretty wild. So I'm gonna read just the macros to you guys so you can see the protein. The macros change.

Big time. Really? You add a fat in a, okay, so 113 grams. Is this the fatty acid profile? Yes, well, and that too. So 113 grams of salmon, so farmed versus wild. So this is probably, I think it's like eight ounces. I don't know how many 113 grams is.

16 is an ounce, so 16 goes into 139. That's about. That's about. About eight ounces? That sounds right. Something like that? 48, yeah 16 goes into 139. That's about, that's about. About eight ounces? That sounds right. Something like that? 48, that's pretty close. Maybe seven, okay, anyway.

Almost eight ounces. So both of them about the same. 130? 113. 113. Oh, 113, a little less than that. Six ounces, right? Five to six ounces?

I'll give you the exact. It's gotta be six, everybody. Almost four ounces. Oh, okay, so name that. Okay, so both of them same protein, about 22 grams of protein. The fat, 15 and farmed, five in wild caught. Wow.

For the same size, five, way smaller. Yeah. Or less, I should say. That's crazy. Wait, wait, wait. Wild is lower fat. Way lower fat. Way lower fat.

And the fatty acid profile is much better. More omega-3s, far less omega-6s. Whereas farmed, a lot of the extra fat is omega-6s. And you know why? Because they intentionally just fatten them up in the farm. They just feed them all that bullshit. And they have less, yeah, exactly. They just feed them all that junk

just to get them fatter weight-wise so they can sell them for more money. Wild is typically more lean in any category. Interesting. And the antibiotics. A lot of them use antibiotics because they have to. They keep them in such tight containers. Yeah, there are sex changes in there. You know that?

For fish too? Yes. I thought it was just the frog. No, the salmon will do the same. Salmon, salmon, salmon sex is known to change inside those farms also. Really? Yes. You can't be good, dude.

I feel like there's a conspiracy theory there somewhere, Justin. There is. No? Oh, you think so? It's like the gay frogs? If you eat the sex-changing fish, what happens? It's a whole different thing, but I don't know. Isn't it the same thing?

No? It's not the same thing with the water? The water's changing the frog sex? No, that was a chemical. That's a chemical that Alex Jones pulled up. Salmon to change sex in salmon farms. I'm pretty sure. I'm pretty sure.

Yeah, that's some kind of an adaptation trait. Doug, look up sexy salmon and click images. Look up sex farms. I'm a farmer. Oh yeah. It's an island. What you got for me Doug? I'm not fighting about salmon. I'm fighting about other fish. Okay. Oh maybe other fish. There is a fish in Okinawa that does that mmm But I'm not saying I make stuff Yeah, I don't have anything to contribute. I just make something Show everything dad right here. Hey, you guys hear those fish actually change their sex salmon flip-flop

those fish actually change their sex salmon flip-flop and give me my new thing every time I have to do here's why I brought that up big lie up here's why I brought that up because butcher box has wild caught fish you gotta mess up my commercial sorry sorry that's for the book actually you know they do that they have all it's all wild I tell you what I'm gonna put that they sell Sam is little Pat like individual packs too that are frozen I've had I've actually it's actually really good. There she yeah. Yeah, I wish I could say I eat them, too but you did well one of the things I do know taking pill I told you guys before about the He's taking fish oil. It's my chicken nuggets and fish oil Just had the fish, bro

They another their fish is actually fantastic You imagine that? They're fish is actually fantastic. Super good. Now that I realize that fish has actually become really like a go-to for me because the digestion is the easiest. I told you, I'm minimal on the steak. Still, huh? Yeah, way more white meat and fish.

Are you taking creatine, by the way? I am. OK, good. Yeah, yeah, I am. Oh, you paused. I almost got angry. Well, I paused because I miss days, right? Like, I didn't take it yesterday. But if if I train I definitely take it because I remember to and I try and do it every day

So maybe you can stay on stay on that on me there for yeah I just take it every day you should be taking a good amount to because you're not eating no red meat your proteins lower Yeah, yep, and muscle preservation. Yeah, take that. Okay. All right good stuff. Anyway, speaking of cool conversations The pot our podcast went up with Deloni have you guys read the YouTube comments? I know they did Oh, yeah, dude people really I mean the guys you always yeah Well, he's he went to like the top of the charts and podcasting very short period of time Yeah And was he saying he said it had to do with they were able to share some of his clips of his calls and shorter form

Yes I mean the last time time he was here, that interview that you're talking about right now, he said something very profound to me that Katrina and I have already implemented this. And I think subconsciously, there was times where we actually kind of did this already, which I think is a testament to our communication

as a couple. But hearing him say it and present it the way he did is now, her and I are like, that's an exercise that we do, which is simply just asking your partner, what's your picture of today? And I just think it's such a simple thing to do. Do you do that in the morning? Anytime we're gonna do something.

Like, today's a normal day, she's got a little. Oh, I see what you're saying. We're gonna go out to dinner and then you say. Anything, out to dinner, a movie. I remember when you said that. We're traveling anytime we're gonna do something like it stays a normal day she's got all I see so we're gonna go out to dinner and then you say anything out to dinner a movie we're traveling we're going to our we're going to go our friends house that was beautiful I remember that it is it's such a simple thing to be like you can see what their site yeah and let me tell you just from a little bit time we've already practiced it you'd be why it'd be surprised like just how I mean different how different your view is on it and just by having that conversation ahead of time you're like oh you wanted to

leave that early I thought we're gonna stay all the way till this time it cuts out all the assumptions. It does. Oh I thought we were just gonna go do this. I'm sure it's also great when you're going out with yes anything you're doing outside I'd say I want to go be relaxed and be a chill and she's like well actually I was gonna try and I wanted to dress up and you know it's a good thing we're talking about. Wait even we did weekend, we actually had no plans and we just have finally had no company, no plans, no nothing. And I said, you know, what's your picture for, you know, for Saturday? What do you want it to look like? She's like,

I don't want to have anybody over. She's like, I'm tired. We've had tons of gas. We had this, that I'm like, oh, I'm glad you said that because I was gonna have my cousin stop by and do this. So I'm telling you, it's been- How much we assume, right? Yes, and how many times does something so stupid and little like that cause one partner to be upset about- Because you have expectations that are not met. Exactly, she has an expectation that,

hey, I thought we agreed, we're doing nothing on Saturday, and you invited someone over, or you decided to go do this, and I thought we were, and you know what, and her just, me hearing her communicate how important it was for her to rely, it's like, oh okay, I got you, I got the message, like we could do, I can do that, I can have him come another day or do something,

it's like wild how powerful that is. He's got so many nuggets like that. He's got a great, his show's great. When he answers some of the calls that come in, are you like, oh wow, what are you gonna say, dude? Like, my husband fell in love with this therapist, or it's like, oh my gosh, this is terrible. You know, and he helps him.

He does a phenomenal job with that. You know, since we're on the talking about partners and this and that, and also talking about family, I wanted to ask you about your cousin and Get Dynasty and what's going on, what's the latest with them? They're crushing. That company is extremely disruptive.

Because before that, in order to get a trust, you had to meet with a lawyer, you had to. So you had to spend hundreds of dollars or thousands of dollars. And there were laws that made that the only way to do it. Then COVID happened and there were changes in laws to where, like for example, doing telemedicine now, it's far more possible because some of the laws

that were passed during COVID to make it a lot easier, whatever, well they figured out a way to where you could do robo-signing with these trusts. So this is why they're able to offer a free trust. So people are like, how are they offering a free trust when you go to their website? It's because they figured this out. You can sign anywhere and it's completely legal

and you don't need that lawyer to do it and it's all set up for you. So that's how that works. But I was asking him some questions about these. He says that, about trust in general, he says when you buy a house, always put it in a trust. And I forgot about this, it's true. If you die, your house goes into probate

and then they figure out what happens. And that costs a lot of money. Versus a trust that's taking care of it right away. I think it was the last time that we talked about them. I don't know if our YouTube team or whatever, but I remember Jerry was the one who actually shared that clip with me. There's this lady who does videos on trust

and things like that and she was sharing her story of how her husband died. And she's still alive, her son's still alive, and they had to go through all that probate and everything, even in that situation of getting. How frustrating. I know, imagine how. Especially if you're in a bad situation.

Yeah, of course, that's already traumatic. And not only that, but you're the breadwinner, you die, maybe your family's living relatively paycheck to paycheck and now they gotta wait, you know, and go through prethergist cost money. Which by the way, statistically speaking, that is way more likely than not. Yeah, yeah.

I mean. Have you guys seen the statistics on that? Yeah, it's like, I wanna see. Like, what percentage of widows and their children go into poverty when the dad, you know, someone dies? Well, I think another stat is, again, fact check me that I'm not just making stuff up

again, Doug, I think 70% of people have less than $1,000 in their savings. No way.. Yeah it's crazy. Are they counting babies and children though? I think it's adults. I think it's of course I think I think it's of course it is. So yeah see it what see what percentage it is. That's now how do they do that? Is it an average or are they looking at you know what I mean? Yeah I don't know. Actually what do you got what do you got stat wise? Most Americans have less than $1,000 in their personal savings.

Most. Yeah, which I thought I heard this stat was over 70 or 80%, don't even have that. Yeah, it says 69%, so around 70%. Wow, see, when you talk about numbers, you're on point. Yeah, so it's not salmon. It's not salmon. It's not the biology or physiology or anything else

that's important in this podcast. Money and numbers, yeah, yeah, yeah. Numbers, everything. I heard another interesting, because you know how it's always told that these divorce numbers are so crazy. Yeah. It's like half or like, oh, yes, and.

I've heard people challenge that. Yeah, because the one, people get married, they get divorced, it's the repeat divorce person that distorts the numbers. Oh, don't they throw in that? Yeah. Yeah. So that's distorted. It's really not as high as you think. Did you, you know that your odds of getting divorced again

are so much higher if you got divorced once and you get remarried? I think people learned a lesson. You broke the seal. You broke the seal. I've done this before. It's like when you're waiting to get married to have sex, then you have sex.

Like, oh, it's on now. You already broke the seal. That's, I just thought that was interesting because, too, that was like the whole childbirth thing, too. It was a little bit. You're right, because there were people that lived till they were 60s and 70s a long time ago. It's just they count everybody in there,

and babies used to die, or children would die all the time. Yeah, a little more frequently. Yeah, that's wild. Yeah, the dwarfs were- It's funny, though, because I've heard that, too, the challenge of that, but it sure does feel like it. Just look at your own circle of friends that have been married.

Wouldn't you say, I mean, when you look at your friends, are most all of them remarried or get married or divorced? Like what's your personal step? Well, my family would be the people I would know. I'm one of the only divorced people I would say. I mean, yeah, I mean, in terms of friends, it's probably, I would say maybe like 30, 40% are probably divorced. Who about you, Doug?

Yeah, my family. If I think about my family, really no divorces except for a couple. So then maybe it is way inflated, bro. Why do you have a lot? I have probably half, I'd say at least that. Yeah, I'd say half of my friends that have been in a marriage and then divorced.

So, I mean, especially if they got married before 25. So, my friends that are together now are my friends that waited to get married till after 30. My friends that waited to get after 30 are all in marriages still for now. But my ones that got married before 25, almost all of those got divorced. Yeah, your decision making skills aren't that great

at that age. It's just hard. And then you really go through a lot of changes. It's not that you- If you're not working together, it's impossible. I'm sorry. It isn't impossible. It makes it a lot more difficult.

Yeah. I mean, there's always exceptions to the rule, right? There's somebody who's listening right now, they got married at 18, they have the most amazing, beautiful relationship, and I think that's awesome. You find a partner who's growth-minded and you grow together, I think it's incredible. But so many people are, I mean, you guys know that. Like, it's always just made me think of something, too. Whenever you talk to friends that are,

and I know you just hung out with friends that go all the way back. You know, the people that used to say things like, you've changed so much, you're so different than what you were in high school. Aren't you supposed to? I know, that's why I always was supposed to, it's like, thank God, I'm not the same kid I was.

You imagine, like, you're exactly the same person you were when you were 17. That is not a compliment, bro. I was actually gonna bring that up, because earlier in the beginning of this podcast you talk about fat. I am like Yeah, I feel so great Was like, you know, it's not to not to knock my friends or anything, but it was just they kept saying that Yeah, I mean, you know, there's some pounds to lose and they admitted it You know, and I was like kind of riffing with them with their diet and like, you know, there's some pounds to lose and they admitted it. You know, and I was like kind of riffing with them

with their diet and like, you know, exercise advice, you know, just because I actually care about them. You know, if it was somebody that was just like, you know, that gets kind of hard when it's like, you're always the guy that's like, has to give the advice. I'm always like, I don't want to give you advice. You know, listen to my show. But they didn't really know,

they knew that I was doing this, you know, in the podcast, like existed and whatnot. But they had no idea about any of the actual reach we have or anything. And so we were walking around downtown in Chicago. And this guy stops me. And I saw a couple of people that recognized me,

which was great. But you should have just seen their faces. They're like, confused. Dude, what was that this happens like you know multiple times like I'm used to it like every day exhausting but yeah no big deal I told you my friends my friends all trip out like that too it's weird it's they get all weird weird about it then I have one friend who wants to see it so bad and he misses it always by like five minutes.

I think it's the funniest thing ever. I just told them, I was like, I paid that guy. Yeah, to do that in front of you guys. Just to flex when you guys. What does that say? Hardest to become a prophet in your own city or whatever? Yeah. The last people to really, like,

whenever you do anything, I think this is the case. It's always the people who know you. So Katrina said just recently, she noticed this. She's like, it was just, we just had a big family birthday or whatever, then like all at dinner. And she's like, have you noticed a difference in the family lately? And I'm like, no, what are you talking about?

And she's like, I just feel like they all like, hang on every word you say now. Like before it was never like that. It was always like, I would give advice, right? Say things, it was just like, yeah, yeah, okay. Just whatever. Like elbowing children, Adam's about to talk. Yeah, yeah, that's what she says.

She said it felt like that. She's just like, everybody was like, ask him about Sabbath. Hey you guys, dude, ask me about Tom Hanks. Don't eat that transgender. There's lots of, I'm never bringing it up again. Okay. I promise. Yes. She says that. I don't know. So I don't know what it is. I don't know if it's maybe it's like maybe it's the whole business thing. It reaches a certain level now because other people now.

Because I'm now at a place now with all of my family that they've all been approached multiple times by somebody who's like finds out like, what? My pop Adam is your cousin or your uncle or your nephew? So now that that's happened to everybody at least once or twice now, now there is that like, now I have street cred in my own family. In my family, I have like aunts and uncles

who will come up and be like, yeah, you remember when I used to tell you about that back in the day? I'm like, yeah, and it's just true that they did. Cause now I'll talk about certain things, like you used to debate me about that back when you were a kid, I'm like, turned out you're right.

You know? About, you know, this and about that. I have an uncle that's a, does Chinese herbal medicine. He's always been super skeptical of like, you know, certain things in Western medicine. I have an aunt that's the same thing, so they've been saying certain things to me, and I was always the guy on the other side.

So anyway, yeah, you guys are right. It's cool. It's cool. That worked out pretty well. But hey, speaking of, by the way, since we're talking about social media and stuff, do you guys see that Russell, what's his name, Russell? Yes, he's- He got baptized. Baptized? He got baptized.

Wow. You know, he's always been searching, right? He's a spiritual guy. He's been spiritually- He's been a spiritual guy for a long time, yeah. And now he chose to go in this direction. And this can't, I can't help but think I'm seeing all these like quote-unquote influencers who are getting baptized and moving towards Christianity and it seems like there's, it's not as taboo. It's almost like out of protest,

like in opposition. That's what it is. I feel like we are rebellious humans by nature. And everything's going so crazy over here. And I think that we obviously were founded on a lot of those morals and principles. And so we- It feels like it's being re- And we're at the age of, you know, the coming out of that, right? I'd say our parents grew up

in a very conservative time to live, right? Our parents and our grandparents, for sure. We grew up in a much more, you know, 60s, 70s, 80s, rebellious kind of trend. And then it feels like it's coming back the other way now. And so I think we're just on the front end of that. It's growing a lot in different categories, but one category is Generation Z. Men, young men are starting to move. I've seen some stats in that direction. You know who I think is

caused, if this is indeed a revival, because it feels like it, or this kind of growth towards Christianity with popular culture, I should say, I feel like Jordan Peterson played a huge role in that. Of course he did. Because he even now struggles with his faith. You can hear when they ask him questions,

he's kind of like, oh, he's not sure how to answer. Even his wife just became Catholic, she just got baptized, but you can tell he struggles. But he's always talked about, which I think was one of the reasons why it got through to so many people, because he was speaking from like a, here's the wisdom in it, and here's why we think the way we do, and here's the, and I think a lot of kids, a lot of young men in particular. He brought in, brought back a lot of the wisdom, intellectual perspective, because I feel like the intellectual side was thrown out.

They did such a good job of dismissing anything religious when we grew up, because in school it was like, well, there's no science there and everything's scientific. And I understood that from that perspective, but there was nobody voicing the brilliance and the wisdom in a lot of these lifelong lessons and teachings that really people benefit from. So yeah, I do feel like people like him, and there's few other examples out there that are really good. I would argue or agree with you that he's arguably probably the most influential.

He was like the spark. And the reason why I agree so much with that is I remember when we first found him years ago and watching one of his videos on YouTube, one of the things that I thought was so fascinating was I read all the comments and there was literally almost a 50-50 split of atheists and believers and all equally- Like this was profound. Yes, yes.

This was good. People, nobody was, and you know, that's, God, that's crazy on, on, on YouTube to find two polarizing view type of people. It's like, it's like Republicans and Democrats all coming to one like person who's talking about something and then they all agreeing on something. That doesn't happen very often. So to see that he pulled from the atheist side and pull from the believer side and both groups were like, this is profound, this is great. I thought that was like, that blew me away. Incredible, and he just communicates the wisdom

and then kind of talks about how, this is what, this opened me up more than, well, there was a few things that opened me up, but one of them was, this was later on, but one of them that did was just, because we're value driven creatures, right, we make choices, we make conscious choices. That means we have a hierarchy of values. So we are literally, our top value is literally what we worship. We literally, so whether you believe in the metaphysical or not, it's very clear that

behaviorally and psychologically, we have to worship something. Something's at the top of your value. And so, what ends up happening when you don't specifically choose like, oh, this is the right path, this is the wise path, you're going to end up worshiping something and it's not going to be something good. It's typically something material. That made me go, blew my mind, like, oh, I see. So, here I am thinking I'm worshiping nothing, but the truth is, probably money or pleasure. Something is your top priority. Yeah, yeah. Something like that. People get so defensive when you say that. They do, but it truth is, probably money or pleasure. Something is your top priority. Yeah, yeah. Something like that.

People get so defensive when you say that. They do, but it's just, listen, your actions show what you worship, not what you say. It's your actions. Everybody can agree on that, right? You can say, I believe in protecting the environment, or I believe in helping the homeless, but then you follow them around and look at their actions and you can see if you're true. Yeah, you can also get in the semantics of worship and then people try and debate from that angle too. Sure, sure, but through action is- No, I mean, I agree. I agree with that. their actions and you can see if you're true or not. You can also get in the semantics of worship and then people try and debate it from that

angle too. Sure, but through action. No, I mean, I agree. I agree with that. I mean, in one way or another, you are like, okay, redefine it or use a different word than worship, whatever. There's something that is your top priority. So it will fill that spot.

Exactly. And something will never quench your thirst. That's the argument. And that's the point. And that's the argument. And here's the evidence of it. Forget the fact that you're not worshiping money or what like that, but there's something that you're going to be continually driving towards that will always leave you thirsty.

And that is the problem. And when I heard that, I looked at the evidence of that and you see people who chase money or fame or pleasure or power and that's exactly what happens. And then you look at the data on people that are actively very spiritual and they have a practice and a faith and then you look at the data on happiness and anxiety with them, you're like, whoa, they all do a lot better.

Like, well, it's community. I don't think it's just community. I think you find community with the money chasers and the pleasure chasers and the power chasers also. But it doesn't turn out the same. They all turn out not so happy. Anyway, I got a shout out. We talked about range of motion at the turn out the same. They all turn out not so happy. Anyway, I got a shout out. We talked about range of motion

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Hi, Nicole. What's happening? Hey guys, how's it going? Good. We're going good. This is crazy. Okay, I'm gonna, I'm gonna try not to freak out. Okay. Hey guys, how's it going? Good. We're going good. This is crazy. Okay.

I'm going to try not to freak out. Okay. Um, I'm just going to get into my question. Otherwise I'm just going to, my anxiety is going to start up. So, um, so what advice would you give to an introverted extrovert who prefers lifting alone but wants to break out of their shell and start working out with others. Lifting with others would have benefits such as having spotters, accountability buddies, and other perspectives in health and fitness in general. I am reluctant to socialize and lift

with others due to potential laziness, excessive talking and making sets last longer than they should, or not being disciplined with workouts and nutrition, which can cause me to fall out of my routine because I can easily be persuaded. A few caveats. I live in a really, really small town in Washington state with one local gym. There are bigger gyms in neighboring towns about 30 to 45 minutes away, but due to living in LA for five years, I despise commuting and wish to never have to go through that ever again. I've tried going in the afternoons in the evenings,

but most equipment is being used and it makes it almost impossible to be consistent with my core lifts. We only have three squat racks and one deadlift platform. And the last one is I do prefer to lift before work, which is a 4 a.m. Start I feel best starting my day with a workout and equipment is almost always available It's the most consistent I've ever been Do I need to move to a bigger city get a therapist suck it up this commute and stop whining like a little bitch

Already know the answer to my question, but I just need to hear it from you guys for it to be valid. Yeah, you're overthinking it. You know, you've been consistent working out. Are you working out at 4 a.m. at this gym? Yes. Oh, keep doing it. And so I wanna go back to like the introvert, extrovert.

What friends can do that with you at 4 a.m.? Introvert, extrovert, are you wanting to work out with friends or are you trying to, because I hate working out with people. Yeah, it's overrated you wanting to work out with friends or are you trying to, because I hate working out with people. Yeah, it's overrated. I hate working out with somebody. Honestly.

So, and I'm very extroverted. I really don't have many friends to be honest, like fitness in general. I'm single, so most of my friends and family are married with children, so I'm kind of like the outlier, I guess. So I like the idea of meeting people from the gym and having coffee and doing, but I'm not a fan of working out with people. I've never been a fan of that just because we're all so individualized. Right? Like even if you found another woman your age with similar goals, if I was training each of you, you guys would have different programs and different diets based off of your metabolism, your goals, your past. Like, so I've never been a fan of like lifting, especially if you've already established a good rhythm and routine by yourself.

Like that to me as a coach and a trainer is more valuable than the like, hey, let's go find somebody who also wants like I would would use the gym then to meet people and say and maybe go grab coffee, but not per se looking for a work lift out lifting partner because you're doing so well by yourself. What do you Nicole? What are your like your some of your core values? Obviously exercise and fitness is one of them. Do you have any others that you'd say are like important? Like if you found people with similar core values, you'd be like, yeah, I would like for people to be into these types of things. So I mean, I love traveling. Um, I like going to music festivals. Um, I'm a teacher too. So I guess anything would really kind of collaborate with

teaching those types of things. Those are my passions. Okay. Do you like to do any outdoor activities like hiking or anything like that? I mean I will go hiking but again, I live in Eastern Washington and it's kind of like the desert out here So I'll have to kind of drive somewhere to go see some trees I see I would love that. I see. I go for walks. Yeah, because the reason I'm asking is you know First off you work out early in the morning and in my experience I don't know what your gym is like, but in my experience, early morning

workouts you tend to see the same people every time you're in there. You probably see each other, you probably give each other a nod, and then you do your workout, they do their workout. One thing you can do is when you go up to somebody that you've seen many times and you say, hey, after the workout, would you like to grab some coffee with me? Or hey, do you workout, would you like to grab some coffee with me? Or hey, you know, I'd like to do you do anything outside of here. I'm looking for somebody to go on walks with or something like that. So that's one thing you could do. The other thing you do is look for groups

that of people who are like-minded. So, you know, this could be a spiritual group. This could be a hiking group. This could be a group that's interested in some other hobby It just makes it easier to meet people who tend to be growth minded and and like-minded Finding someone to work out with you know, there's positives to it, but there's a lot of negatives as well You listed a lot of them in my experience. It's overrated to find or to try to find workout partners Because because of what you said, you know, they're not as serious or not as consistent or you try to find workout partners. Because of what you said, you know, they're not as serious or not as consistent or you tend to do their workout sometimes and that's not really the best workout that's for you.

But really, I think looking for groups outside of the gym. I think the hobby route is your best bet and to a lot of those points. But even just like early in the morning, that's kind of a rough time to like really interact with people. I know I'm definitely not a morning person, so I can't really identify with that, but I know that there's whatever it is that you're into outside of working out as well. Like, I don't know if you're into sports, if you're into, you know, any kind of other like music hobbies. Obviously you go to, do you play any instruments or do anything like that? No, not really. I mean, I nerd out on stuff like Renaissance festivals, I guess, which

Nice. That's awesome. Get some LARP in it. You seem like an awesome, you seem like a cool person. I'd hang out with you. Look, I, you know, I would look, look into groups. I like hobbies and group stuff outside. Like, I mean, I don't know. You know I don't work out or hang out with these dumb asses in the gym, right? Yeah, I like, I don't fucking, I don't like. I'm friends with these guys, but I would never work out.

I ain't working out with them. You know what I'm saying? Make them feel insecure. That's my type. Yeah, yeah, yeah. That's it. Yeah, I, Sal's hogs the mirror the whole time. There's no way Justin

are going to get a lift in with it. No, I mean, I just think that, uh, I don't know. Some people do like the gym for social reasons, but you don't sound like that. You actually sound more like us. Like you like to hear it now. Yeah. You

like to lift your focused. You're into your core. Like, I mean, that's that to me, that's like your, that's your sanctuary. That's your church time. That's you, that's you, your body, God, whatever. Yeah. core. Like, I mean, that's, to me, that's like your, that's your sanctuary, that's your church time. That's you, that's you, your body, God, whatever. Yeah, that's like, to me, that's, don't disrupt that with trying to make friends.

Go make friends at the festivals, concerts, forums. You know, here's- Unless you're working on something towards like, like an outdoor, like OCR event or something like that. Or a powerlifting meet. Yeah, a powerlifting meet. Like something like that has an objective where it's like I gotta work towards this.

I did see that you have maps power lift. Would you be, I think that would be a really cool, uh, that's a really tight community. Damn is that you got some good lifts. Yeah. If you like power lift, have you considered signing up for a power lifting me? Yeah, it's, it's kind of, I'm, I'm on that borderline of like getting into that and then

figuring out where the meats are. It's just traveling because again I'm in such an isolated area in Washington where I have to drive either like Spokane or Seattle to find a meat which I can do. It's just you're the meats and you should find a just a bench press. You said it says here your PR is 175. Yeah, I hit 185 like not too long ago. Dude, at your body weight, you'll probably beat everybody. You should do a powerlifting meet. I think you're one, you already would do really well. Even if it's like in Spokane, you're only going to go there for the one day. I mean, you train outside of that. You'll be introduced to that community. You'll probably find somebody else who likes to power lift and like some of

the other things that you're into. I think that's a cool community to be a part of too. Sure. Yeah. You know, the, the, the challenge is when you become an adult is you have to go out of your way, like you don't go to school, you know, you're not excited. It's like you just, your friends just pop up. It becomes more challenging.

Uh, when you're an adult, you have to go out of your way to do those things. And in my, if I, I thought about this, right. It becomes more challenging when you're an adult. You have to go out of your way to do those things. I thought about this, right? If I were on my own and had to try and make friends, I would look for groups where I'd be interested in the activities. For example, if I'd want to read about something, I would find a group that was interested in that particular topic and would meet maybe once a week or I would go to a local church and I try to become more involved. Another one is volunteer work. You know

if you have a passion and for something sounds like you like working with kids you know if you have a you could volunteer somewhere and then you would meet other people who are volunteering for the same thing and you probably make some great friends there. It takes work is the thing. It doesn't happen by accident. You have to get outside of your comfort zone and put yourself in places. Especially when you live in a small town.

Especially when you live in a small town and put yourself in places regularly and then these things start to happen. But otherwise it's like, even now I talked with my wife about this, like we're trying to make more friends that are couples with little kids. And it's like, you know, we're like, oh, wouldn't it be great if we just had a neighbor who was, you know, that's not gonna happen.

You have to like go out and meet people. And then it starts to kind of happen. And now it's starting to happen for us with our church group. But if we didn't do that, it's like, it doesn't just fall on your lap. So I would look for, like like I said groups or activities that you think you either want to learn about things that you might be passionate

about find them meet with those people and then you'd be surprised some kind of medieval powerlifting and then work on that resting bitch face thing Nicole because that probably doesn't help real Stop. OK. Real quick, she wrote that in her question. Everyone's going to think you're saying that. That's so mean. I don't even know. She said that, or else I wouldn't say that. It's in her question, so I saw it.

So yeah, smile. Practice smiling. That's a good practice. Listen, I don't trust anybody that lifts weights while smiling. If you don't have a mean face while you're working out, like, what are you doing? Yay.

Yeah, that doesn't work. Doesn't make any sense. But I really like the power. I do like you do it. I mean you you would do well. I would love to see definitely your bench press. No, you crazy. I mean all those numbers bro squatting, dead lifting. Are you are you in our forum by any chance? I'm not. Oh, there you go. By the way, there's people in Seattle area that are in there. So yeah, that's a great community potentially to meet somebody in there too. So in fact, we have lots of people actually that have met and got married from our form. You know that we have gotten people that go camping, they do all kinds of

stuff. That's funny. All right. We're going to have Doug. I just basically answered. Oh, sorry. You basically answered my question. I guess that whole, I was starting to feel like if my is it wrong that I don't want to live with people or is that normal? So just I guess hearing you guys it's it's normal. So I it's better. You're on the right. Yeah, you're better. Don't mess that up. That's a good thing. And you're doing good. So don't do that. So Doug's going to send you over access to get in the private forum. Get in there. Say hi, introduce yourself and tag us so we can talk to you. Yeah.

Yeah. Okay. All right, cool. Thank you guys again. Thank you for everything you guys do. You guys are awesome. Thank you. Yeah, thanks for listening.

Thank you. You know, enough people don't talk about this, but it is, we've talked about this on the show. There's a loneliness epidemic that's happening with kids, with adults, with older adults. The older, older adults, boomers, don't seem to be suffering from this, but I think that's because they grew up in a generation where they made friends. They're just sitting their ways.

Well, and it's actually harder, it's always been hard, right, to go out and try and make friends, especially once you're an adult. Oh yeah. But it's gotten harder and harder because the typical gatherings and meetings aren't happening as much. People are at home more. They're on the internet more. They're communicating with the internet more. Well, you're a really good person to hear elaborate on this because you're like literally doing this, aren't you? This is like something that you guys like recently have like actively.

Yeah. Yeah. Your doors. Yeah. Jessica, every Sunday she, she came up with this idea and let me, let me tell you, this is not like, Oh, we're going to enjoy this. Like we're not huge entertainers. Uh, we tend to get anxious with lots of people, got to clean, whatever we got little kids, but it's like, that's exactly what I want to do it. So we opened our doors Sundays for all family and friends to show up. It's a potluck. And the point was to build that community. You can't build a community without regular interaction.

And we want our kids to be around other kids, and so we're like, let's just make it happen. And we've been doing it, and it's been great. And I imagine there's even a bit of an uncomfortable transition, right? Like, this is out of our comfort zone, it's not normally what we do. 100%, but you know.

You find yourself, you guys, in the moment, having to pull each other away, but relax, it's gonna be fine, we'll just let this go. We just try to make it as. We're gonna talk about it ahead of time. Yeah, well we try to make it as informal as possible. So it's like everybody cleans up, everybody doesn't, we just have,

rather than like we're serving dinner here and we're trying to make it as formal as possible. And that's good, but it's really about being with other people. And the other part is just regularly going to church, meeting people there, you start to meet families that are on a similar path and that's how you make the kind of friends that you want.

It doesn't happen unless you go outside your house. You know? Yeah, yeah. Our next caller is Grace from Kansas. Hi, Grace, how can we help you? Hi, yeah, so, Colin from Kansas City, world champs, Chiefs Kingdom. Wow. Thank you for the opportunity to meet you. That went right over Sal's head. Um, yeah. So calling from Kansas city, world champs, chiefs kingdom. Um,

wow. Thank you for the opportunity. That went right. That went right over Sal's head. No, I didn't. They beat the San Francisco 49ers. I'm still salty about the Superbowl. No idea. Let's move past that. What's your question? They made the most baskets. What's going on? How can we help you? Exactly. We got it Sal. Yeah. Um. So I was planning to read my question, but struggling to get my email to load here. So I'll just try to remember exactly what I had asked. So I initially ran Map Starter.

And I didn't realize at the time. But towards the end of Map Starter, I felt like I had a lot of symptoms of overtraining. And then switched to map 15, a lot of that resolved until I got to phase three, where all of the circuits are. And so I was curious on the best way to kind of move phase three around to better fit

what works well for me. And then I was also just kind of curious on the background behind the circuits. Obviously, there's something there that you have done to make those circuits effective, but just kind of curious on why because I know it's a little different than what you normally recommend. Couple more questions for you. Give us a little insight. I'm assuming you probably work quite a few hours. Do you work a lot? Okay. Tell me a little bit about your- Yeah, let's talk about your lifestyle. Yeah, let's talk about your lifestyle and first address why that is for you, right? And then we'll have a better answer after that.

Yep. So I currently work, my job's a little more on the stressful side, I think, compared to other jobs. I work in big four accounting for KPMG. And then I also have a son who is, he's two, he's still figuring out how to sleep by himself. So I think those areas are not helping me. Yes. Yeah, no, that's great, Grace, because MAPS Starter and MAPS 15 are pretty low volume. And if they're causing you to overtrain, which is possible,

then that means that there's lifestyle factors that are on your plate. There's a lot of stress on your body and it's making those workouts, which are both designed to be, again, low volume and appropriate for most people, especially starter. If you're finding yourself overtraining, there's two places that I would look first. You mentioned one of them, which is sleep. That's a tough one. If you have chronically poor

sleep, I mean you could do one exercise a day and find yourself over training. I remember when we had my three-year-old, my wife went through a period of such poor sleep over a four-month period that almost any exercise at all, even the most mild exercise, was too much for her because she was barely surviving with just that sleep. The first thing I'd say is let's really see if we can figure out the sleep situation. The second thing is I would look for any potential nutrient deficiencies. I would test for common nutrient deficiencies, iron, that tends to make people feel fatigued if it's low. It's more common in women. I would look at vitamin D as another one, zinc would be another one.

Those are very easy tests to do. And then as far as the workout is concerned, always modify the workout if it feels like it's too much. So if phase three of MAPS 15 is making you feel like this is too much, don't do phase three, I would go back to phase one and I would alternate between phase one and phase two. The reason why we put phase three in there is it is a stamina, more of a stamina building phase. However, because of the higher reps and because of the volume, yes, it's, well,

it's, it's higher volume, right? Then phase one and two. So in the meantime, I would skip phase three and I would go phase one and two or go back to starter and cut some of the sets out of starter until it feels appropriate. And or just, you know, instead of the short rest periods or no rest periods in the supersets, actually giving yourself rest periods and extend the workout if you have the time to do that. I do wanna add, because I'm reading your email too, and one of the things that we didn't talk about yet

is the nutritional side, and you allude to maybe potentially battling with like a eating disorder before or having something like in that world. Like if you're also in addition to all the things you got going on in your life and following a program and then you're eating in a a large caloric deficit this could also make you feel very overtrained too and so tell me a little bit about kind of your relationship with food and how you eat currently right now. Yeah so I do, so I know you mentioned this. I do take vitamin D and zinc. I did

two blood tests for transcend and they recommended it. So start taking those. Oh, good. I don't track calories trying not to get back in a bad place, but I do track protein. So I think I try to hit around 150 grams. I'm usually between like 140 and 160, but I'm not a hundred percent sure. That's good though. That's good. It's got, it's the sleep then give us, give us some details on sleep. Yeah. So what is, what does a typical night of sleep look like for you with your two year old? Um, the past week it's been better. Um, I get some on Monday, some on Friday.

Exactly. No, that's been better. Um, she's like, I get some on Monday, some on Friday. Exactly. That's about right. I used to be up basically every hour, um, every other night. So my husband and I trade off. Currently I'm up for maybe three times a night for about one to two hours. So it's gotten better. Yeah, no, that's, listen, there is, yeah, that is, that is devastating.

That is very devastating. And then you stack that on a very high stress job. Have you, is there, is there a reason for this? Or is it like normal sleep challenges with your child? I guess normal sleep challenges. He used to sleep in our bed so we were co-sleeping. We tried to move his bed in January so that I could get up early to work out and we're just still trying to get him to figure that out. Have you hired a sleep trainer for your kid? Have you tried that? No, I'm not. Oh, no. Oh, game changer. Game changer. It saved our life.

So we hired a sleep expert that works specifically with children. Same thing with my cousin. My cousin, his son was a nightmare with sleep as well. His wife was losing her mind. We, they also hired a sleep coach and it made a significant improvement and fixed the problem now my son is three and a half now and You know, I'd say he's probably still not as good of a sleeper as the average three-year-old But it is light years better. Well, you just mentioned is exactly what he would do It's like you'd have to like two three times a night You'd have to wake up sue them trying to get him to chill whatever

The sleep coach was a game changer and you'll good you're gonna go through like a week or two like two, three times a night you'd have to wake up, sue them, trying to get them to chill, whatever. The sleep coach was a game changer and you'll good, you're going to go through like a week or two period where it's going to be kind of hard and then it just gets significantly better. So I would go online, there's a lot of them, I would go online, look them up. In fact, I'll have Doug email you the company we went through. I don't know if I can say it on air because I don't know if they're still around but I'll have Doug email you. You can look at them and or look at others and a game-changer because if you don't fix the sleep issue it's gonna be really hard. I mean it's gonna be really really hard with workouts because your body's already so taxed that any additional stress is just

putting you over. Really delicate. Yeah and for now what you're doing with like kind of like listen to your body it's good that you recognize that you're probably kind of over training with the supersets and Sal's advice like, you know, take the day off. Just go for a walk. Like that's okay right now. Like right now, prioritizing sleep and solving that first, all the extra lifting weights when your body is that stressed, that's just doing you damage. It's not doing you any favors. So and I also wouldn't want you just to completely throw it out and be like,

oh, F it because I'm not getting good sleep, but you know, choose to walk instead or, you know, choose the therapeutic move. Yeah. Or choose to give longer rest periods or do just a couple movements and then, and then stop the workout. And because you're doing a good job, it sounds like on the nutritional side, as far as hitting your protein intake and you know, you're not, I don't need you counting calories. I don't want to send you down that route. That's fine.

We really need to solve the sleeping thing and less is more right now with the training. And even though we're doing different things, but I don't know if you've heard me talking so far about my journey with trisepatide. One of the things that I'm talking to the guys off air about is like, man, I have to completely change. Like we don't have a program for what I'm going through right now. Like, like map starter and maps 15 sometimes feels overwhelming.

And it's because I'm so deprived of nutrients. And even though it's a different struggle that you're going through, but it's still too much stress on the still too much stress with the body. So I know, I know that my trainer brain could push me through the workout, but I also know that's not going to do me any favors. I'm not going to build any more muscle. I'm not gonna lose any more body fat by doing that.

My body is just gonna stress my body more. It's just gonna revolt. And so you're in a similar predicament with stress with work and the not sleeping. And so, listen to your body when you feel like you're in that state and just go for a nice walk or do something more meditative on those days, the days you actually might feel good, do the gym and get the lift in and stuff

like that but give yourself that grace. No pun intended grace. Okay that's pretty that's pretty similar to what I've been doing so I increase the rest periods a little bit and then on bad sleep nights I'm trying to do like mobility because I do want to get some kind of workout in outside of walking. So I've been trying to do mobility and I was hoping increasing the rest periods wouldn't be too negatively impactful on the program. Totally not. Totally not. I love that. Are you, Grace, are you already in our forum? No, I try not to get on Facebook, but I do have one.

Okay, well I'm gonna have Doug send you access so you can do there just because the community will be great in there. We're in there and so hopefully we can help as you get through this whole sleep this sleep time and then help you come out of that and like give advice along the way. So just stay in touch with us. Send us an update how things are going and hopefully improving and then if you have any questions along the way, we can help guide you through that process. Okay. And is there anything I tried like some adaptogens and med, are those the best options to try to mitigate

the sleep issues as much as? Yeah, Ashwagandha, I like Ashwagandha, but I'm gonna tell you right now, it's like you have an empty pool, you need to fill it with water and Ashwagandha's like throwing cups of water. It's like yeah you like it threw like a shot glass of water in there. But it'll do a little bit but I mean really it's gonna be I'm telling you right now the

best one of the best investments I ever made was a sleep coach. When we hang up here I'll have Doug email you. Yeah I'm gonna try and get their number and send it over to you. But you can look at other places. My cousin went with someone else and it was still effective. Okay awesome. Well to you. But you can look at other places. My cousin went with someone else and it was still effective. Okay, awesome. Well, thank you. I appreciate your time. Thanks for the opportunity today. And I'll say I would definitely be, I used to train to failure on every set. So I would be making this problem even worse right now. Oh, yeah. Okay, I'm glad you found us. Awesome, grace. Yeah. Thank you. All right. Thank you.

But that's brutal. I knew right away. Of course. Over training on starter. Yeah. Starter of 15. Even 15. Like, wait a minute. I mean, I've shared a little bit. I just shared a little bit right now with you guys, but this is what I've been talking to you guys off air about. It's like, I've shared a little bit, I just shared a little bit right now with you guys, but this is what I've been talking to you guys off air about. It's like, I want, I'm really motivated right now to create something that addresses like just the way I feel with being so low calorie. It's affecting sleep, it's affecting all these things. And so it's like, I can't train like I normally would train, otherwise it's worthless. Maybe like a program specifically for overstressed.

Yeah, overstressed or under calorie, under nutrients, something along those lines. Like a recovery program. Yeah, and so I just, it's not, and even MAPS 15 some days just feels like, oh, yeah, it's just too much today. Man, I feel her, dude, I tell you what. When you're, oh my God, I remember my wife

literally started experiencing psychosis through that period because it's just, three, four hours a night, every night for like four or five months in a row. It'll drive you mad. Think how it's probably affecting her business partners too. They're probably having a hard time with it because she's not.

That's a good thing it wasn't me. Still show up, do the show. It's a tough one. Hiring the sleep coach was a game changer. Downstream effects, yeah. Yeah. Yeah. Assholes.

Our next caller's Ali from Indiana. Ali, what's going on? What's happening? Hey guys. So excited to be here. So first of all, I'm great. First of all, I want to start by saying I lost my voice at a concert last weekend. So, uh, someone told me I sound like I smoked 20 packs a day.

So I promise if anything, if you don't understand anything, ask me to repeat myself. And also like everyone says, I I'm so grateful for you guys. Back in high school, I struggled a lot with over exercising and under eating. And so all glory to God for putting you guys in my path. Give me real information to help heal my body in a lot of ways to get me to where I am. Awesome. So yeah, my question is pretty simple. I've been working on a reverse diet.

I'm a high level D1 athlete. And my goal is to keep my muscle or increase my muscle and maintain my performance while just getting to a healthier metabolism place. And in doing that, I'm trying to eat around 140 grams of protein a day. But I find that when I do that, I often have indigestion. And I'm not quite sure why this is happening. I played around with this. So I'm happy to give you guys any more information if you'd like. Have you have you played around with the types of protein intake, for example, like, you know, do you eat? Do you notice a difference when you eat chicken versus red meat or fish versus chicken or red meat, like eggs, stuff like

that? Are you are you noticing a difference in the types of protein? Or is it just protein in general, you notice? Have you done any kind of elimination diet or anything to parse it out? Yes, I've worked on that. So I would say most of my protein are almost all that comes from chicken, beef and eggs. And I would say it doesn't seem to matter what I eat. Like I could cut out eggs, I could cut out beef.

And nonetheless, I still get the same results at the end of the day. Okay, so I've worked with clients like this and there's a couple, there could be a couple things here. One, do you notice that your digestive issues disappear when you drop your protein intake to a certain point? In other words, is it like, oh, I feel great, but once I go past this point, then I start noticing issues. Is it like that?

I would say so, yeah. How many grams of protein do you feel that you can digest? Okay. Or well, um, I would say around if I'm staying under one 20 grams protein, I seem to be, um, like not having any of those issues. Okay. Well then that's what I would do. What's your, what's your, uh, why are you aiming for one 35? Is that one gram of protein per pound of body weight? Or goal? Yes. Yes. Yeah, you're fine. So you don't have to hit one to one

In fact, the data shows it's somewhere between zero point six to zero point eight. You're well within adequate protein if you're consistently hitting 105 to 120 grams approach today. She hits a hundred consistently. You're gonna be okay. You're okay I would make up the calories with things that seem to be okay with digestion So other foods that you notice you digest well Now if your digestive issues are there regardless, then I would do some gut testing to see if there's any you know dysbiosis like SIBO or potential parasite or anything like that, right, but if you notice when you go down to like 110 120 your digestion seems to be okay, then it's the high protein.

And that happens sometimes with people, because there's a fiber to protein ratio I found for some people that doesn't seem to work well. The other thing you could try, and this might not solve it, but for some people this helps, is to supplement with digestive enzymes. We work with a company called BiOptimizers. They have an enzyme called Masszymes and it's the best one that I've used and when I go really really high protein, now mine goes much higher than yours but I

notice kind of similar stuff that when I use the Masszymes with my meals I seem to have no issues at all. And it may just be that you're not producing the adequate amount of enzymes, like to break down the protein into amino acids. Are you eating this, your protein in three meals, four meals, five meals? Have you tried smaller amounts or larger amounts

to see if it makes a difference? I usually get three meals between I usually only have time for breakfast before classes and then lunch right before I go to practice and then dinner right after everything ends. So that's a hundred. Not much time in between. Okay, so here's something else you could try. So so there's three things I recommend one just stick to a hundred and ten one hundred twenty grams of protein, you know, you'll be I recommend. One, just stick to 110, 120 grams of protein. You know, you'll be fine there. Two, try supplementing with digestive enzymes

with your meals. Three, go lower protein, but add a fourth smaller meal with the extra protein. So breakfast, lunch, dinner, and then in between somewhere, you'll have the extra protein, or maybe an hour or two before bed. Those four, out of those four things I recommend, or three things I recommended,

one of those would probably solve the issue. I mean, I would add a fourth too, if you haven't done it already, is to track your fiber, just to see. I talk about when I would assess diets, one of the most common offenders for clients, especially my clients that just had some digestive issues were just, were significantly under- under eating protein on a regular basis.

And sometimes me just literally adding, you know, a cup of berries and spinach every day was all of a sudden this like game changer for them. So I don't know if you have tracked fiber before, um, but doing that and seeing, I do, I do get a lot of fiber in my diet. Okay. You do. Okay. So that's not the issue. Okay. Well, no, is this too, is this after like say your meal before practice or like, is it like, do you notice it more, I guess, uh, then or at night, dinner or morning, is there a difference? Uh, definitely most at night, um, after I've had dinner, um, and I'll have like practice and workouts and then eat dinner

and then it starts. So are you eating right after the practice or is it like an hour after? I'll eat dinner. Yeah, right after workouts usually. Sometimes there's an issue with that too because of the inflammation that the workouts are causing. So you can maybe wait an hour afterwards. I mean, we're throwing a lot of things at you.

To be honest with you, if you just went down to what feels okay, like 110, 115 grams of protein, you're not gonna lose anything from that. You just make up the calories with carbs or fats. You're getting adequate protein. It totally wouldn't be an issue. If you lowered the protein a bit and it had added,

like instead of having three bigger meals, having four smaller meals, I think that would make a massive difference. So decreasing the volume of the food that you're intaking while also decreasing the total grams of protein should make a big difference by itself. And I'll tell you, Allie, I'd say probably 15 to 20% of my clients would notice what you're saying.

And we would root out gut issues and all that stuff. And it was just, they just did better with not one gram of protein per pound of body weight. They would notice things like constipation and indigestion. So that's a significant minority, you know, it's like, you know, one to two out of every 10 people I train, this is exactly what we do. And I'd say, okay, cool. We'll bring it down. They noticed no difference in gains. In fact,

they had better results because of the reduced inflammation from, you know, digestive issues. Yeah. Okay. Great. All right. Good luck. What sport do you sport? What sport do you play? What sport you play by the way? I'm a golfer. I'm a golfer. Oh, wow. That's a great sport. Yeah. That's longevity there. Good for you. Thank you. Thank you. All right. Well, thank you guys. I appreciate it. All right. All right. So we have to address what I know always happens when we have a call like this

and we tell somebody to eat lower protein. Is that? By the way, it's still high protein. I know. I just, we press the one-to-one thing so much for optimal, for building muscle. And just majority people. And so because we're advising her the other direction,

it's because we're addressing the digestive issues. And there are a small percentage of people that do have issues with intaking that much protein. Many times, the type of protein, the size of the meals, finding all the things that we said could actually solve it. But if it still doesn't, then it's OK that she eats a lower amount of protein. She can still build muscle.

It's just it's not the best amount for building the lower amount of protein. She can still build muscle. It's just it's not the the best amount for building the most amount of muscle but this supersedes that because improving your digestion if that gets better even in a lower protein state she could potentially build more muscle. Everything operates better. Well she will and it's not even lower. Listen here's the deal the data is clear on this 115 grams of protein is within the range of what is considered the upper limit of what you're gonna get benefit from so she's not really compromised anything one of the main reasons why we say one to one there's two one is it's easy to remember so we could it's easy to sell no people aren't gonna

consistently hit it right and two people tend to fall short of it and then they still fall within that range that's why why we've trained so many people we know what to say to get the result that we want versus here's what the data says and point that in which ends up resulting people actually eating less because people tend to miss that. So our next caller is Rachel from Arizona. Hi Rachel. How can we help you? Hey guys, how are you? Good. How are you doing? Good. First of all, thanks for taking my call. I never thought I'd actually ask a question. I've been listening since 2016. Yeah.

OG. Yeah, back when we sucked. Okay. I have loved watching the progression of like the show and like everything about it since 2016. It's wild. Have we got better or worse? Who do you hate more, me or Sal?

Hmm, that's a tough, that's a tough one. Wow. Let me, let me sit on it. Let's circle back. Wow, you simultaneously offended both of us. The default is Doug, you know. That's sick. Anyway.

Okay, so I'll try to keep it short, but I feel like context is everything in this question. My question at face value is how would you implement a GLP-1 with a time sensitive weight loss? I'm not talking about like, oh, I want to go on vacation. This is like, I want to get pregnant later this year, like in the late summer, early fall. pregnant later this year, like in the late summer, early fall, but I am so uncomfortable where I am right now. And to go into that, I had my baby and my first baby in September of 21. Four months later in January 22, I had some extreme trauma, like the trauma where

you wonder if you want to go on every day. I was breastfeeding at the time. I had a four-month-old infant and so that's a lot. And so between that January of 22 and October of 22 when I weaned her, I gained about five-ish pounds. As soon as I stopped nursing her, I gained between October of 22 and January of 23, I gained like 25 pounds. I'm 5'2". I'm currently 187 as of this morning,

and it just doesn't wanna move. It slowly started moving, but not like it should. Um, in December I had gotten so desperate. I started some of the glutide, like a really low dose and it made me miserable. Uh, it honestly felt like first trimester, like without the baby.

Yeah. Uh, nauseous. I had a headache the day after I did the injection, I was fatigued. My sleep was shit. I didn't want to train which is so abnormal for me I got a protein. I had a worse protein aversion with semaglutide than I did when I was pregnant And so then I was like, well, this isn't worth it. This is defeating the purpose. Like I'm not able to hit my protein goals I don't want to like waste away as dramatic as that sounds.

This, I felt conflicted. So my husband was actually like, why don't you write mind pump? And I was like, that's a really good idea. Um, so, uh, in February, I, uh, started with a coach, um, and found out my maintenance right now is about 1850. We were there for about six weeks. Cut to like 1650 for four weeks and like still nothing was really going.

So she's like, 15 is like the lowest I wanna cut you, but I wanna see what happens. So I've been at 15 for about a week and a half and I've dropped like a average, like a pound over the last few weeks. I'm definitely gaining more mass. So I know there's an exchange there. I definitely know that like my body fat's going down.

I'm actually getting a DEXA scan today for the first time. I just, I don't know, I'm not dropping fast enough to be comfortable to get pregnant later this summer. So. Rachel, you're doing okay. So number one, let's address the GLP-1. There's a small percentage of people that experience what you experience.

So I have a friend, same thing, he wanted a very low dose and he's like, bro, I felt like throwing up, I felt terrible. They put me in a lower dose, I still felt terrible. Do you know that the trisepatite one that I'm on right now, that's supposed to be the reason why it's better is that- It reduces that? Yeah, yeah, the people- That's what I've heard, because it's the second gen. But I, but just so you know,

Rachel, I wouldn't want you on this. I'm on, I don't know if you've been listening. I've been updating, right? I'm on week five right now. Yeah. So I'm on, I was wondering, I know you said you're sick, but I'm like, I want, is it because of the sick or is it because it's not agreeing? Yeah, yeah. No, it, it, it's definitely, uh, I mean, I, I'm like, food is just, I don't like food. I don't like protein. I don't like, and I'm so like, yeah, it's, it's really tough. And where you're at in your journey right now and you getting ready to go into getting, uh, you know, pregnancy and stuff like that. Uh, I'm not a fan of, of you doing that at all, especially since like, I mean, I would rather you,

I know you don't wanna be here, but I would rather you be higher body fat and well-fed and getting pregnant than you undernourished. I mean, that's where you have complications with. Your best bet to mitigate the weight gain from pregnancy and postpartum is not to go into it at a

lighter body weight. Your best bet, yes, your best bet is to go into it with more muscle and strength. That will give you far better recovery, far better fat loss, far better everything postpartum than if you go into it skinny. So what I would... Oh for sure and that I stopped it. Cause I'm like, this is not the right way. So if what you're noticing is the transfer and you just started with your coach and you're not, are you, are you getting stronger in your workouts?

Yeah. You're on the right track. You're doing the right thing. Yeah. Yeah. You're better off. I know. I've trained lots of women, of women before, during and after pregnancy. And if I could pick, I would always pick a woman at higher body fat percentage with good muscle and strength going into it than a woman at lower body fat percentage with less

muscle and strength, because I've seen the recovery at the end of it and it's significantly better. So you're on the right track and I wouldn't even try to lose a ton of weight right now. I would go back up to 1650. I would too. I would only let you do these low calorie weeks for you know two weeks at a time then back up. Yeah and I would go let's just see how strong I can get. Let's see how fit I can get moving into it. Now what will probably happen is you'll probably get leaner especially within a few months as the metabolism boosts up, but really go into it strong. Go into it strong, hitting PRs, feeling physically good, and then the postpartum is going to be far better doing that.

You'll get leaner faster afterwards doing that than you will going in. And here's the thing, you'll gain less weight during your pregnancy. I know it seems counter where... No, it totally makes sense. Yeah, and I didn't gain that. I gained like 28 pounds with my first pregnancy. I lost it within a couple months. It was after that trauma that it just took off

and my metabolism was like, nope. Yeah, yeah. One of the most protecting tissues on the body to handle traumatic events is also muscles. When they do studies on people who are bedridden, for example, severe trauma, like you're just in bed, you can't get up, the survival rate or the chronic illness rate among people with higher muscle mass is significantly better. So really what I would do is going into pregnancy,

my goal with you if you were my client would be, let's get you strong, let's build muscle, let's get you strong. I'm not gonna be putting you on a crazy bulk, but I'm not gonna be putting you on a crazy deficit either. And let's see if we can get you strong, get the metabolism boosted. You sound like you have a pretty good trainer.

The fact that- That they won't go below 15. She didn't wanna go lower than 1500 and she had you kind of at the maintenance place. It sounds like you got a pretty good trainer. The fact that they won't go below 15. She didn't want to go lower than 1500 and she had you kind of at the maintenance place. Like it sounds like you got a pretty good coach. I don't know where you found her or not, but. Yeah, she's great. Okay. So I, yeah. Yeah. And just so you know, like I literally compare everybody to you guys. I'm like, do they like, are they saying the same things? If not, I'm not. Thank you. Yeah. Hopefully she listens, right? So do you have any of our programs? Yeah, hopefully. Do you have any of our programs, Rachel?

I have a lot of them. I'm trying to think of what, I can't think of what I don't have. I have anabolic, I have aesthetic, prime, prime, pro 15. You have starter? I mean, is there one, I know I have strong I have strong starters a good one for you after the baby. Starters good for postpartum if you don't have that. Yeah. Yeah. Do start them postpartum. Yeah. When you get clear in the tree be good. And then right right now do you have symmetry? No. Oh

that would be so great. Follows. Okay. We'll give you both fought one for each kid. Let's go starter postpartum and symmetry, symmetry now follow symmetry now that'll be a great program to follow. Yeah. Yeah. Oh, you guys are so sweet. Thank you. You got it. Stay in touch with us circle back after the because it doesn't mean that we can't eventually utilize you know, the the GLP one there's there's there can be I just where you're currently at right now. It's just not as I didn't make any sense.

Yeah. Not right now. Not right now in the future. Yeah. I figured as much as that's why I was so conflicted at that, like my gut was like, stop, don't do this. Don't go down this path. Like this is not, this goes against your intuition, but perfect. Yeah. But thank you guys. Um, and if you're ever in Arizona and want to go shooting, my husband's super into building rifles and suppressors. Oh, Doug just perked up. Doug just perked up. Doug, we're talking about. Yeah. Yeah. Yeah. Yeah. So if you're ever out here, we know some good spots in the desert. So, oh, awesome. Oh, that sounds awesome. Yeah.

All right. We'll saved your email. Yeah. Got it. Got it. I think you guys are going to have a good time. All right. Thank you, Rachel. Thank you. Okay.

Thank you. Bye, guys. Okay. Here's why I appreciate that she called because all the hype around GLP1s is so positive. There are those people. Yeah. And that's another one. And I know someone else personally where it just makes them nauseous.

They just feel like garbage. That is, by the way, though, trisipatitis. They say that that's supposed to mitigate that. Yeah, yeah. And I haven't had any nausea from it, so that's the one. But a lot of people don't even get nausea from semaglutide either. It's a small percentage.

I also think that some of the nausea, too, is just low calorie, and these people trying to work out still, too. No, it literally is the GLP, it is literally the receptor that falls. Oh yeah. That some people are just sensitive. Like I have a buddy who's-

But nonetheless, even if she was okay with the- Yeah, no. I still wouldn't want her- No, in this scenario- Not trying to get pregnant. No, I'm going to say this again. You're better off going into pregnancy with higher body fat and high muscle than you are with low body fat and low muscle.

You know, that was- Katrina had to gain body fat. To had to gain body fat. She's not even someone I would consider really lean. And then the doctor was like, you know what, you need to put on more body fat. You just got to... What were you feeding her? She's like more burgers. Cheeseburgers. She loves cheeseburgers. So that was the go-to. She was like, okay, well, I'm fine. I'm down with this. Yeah, but it was difficult for her because she didn't feel that way. So she did not feel at all lean. And you know, and her defense too, she didn't, it wasn't like she had abs popping

or she was like shredded. She doesn't carry herself that way. But still doctors- Well no, body fat, listen, if you're lean as a woman, your body's at, a woman's body can often think we don't have enough resources. Right. Which is why this would be an awful idea

going into pregnancy, like you being that low calorie. Listen, every female client I ever trained who was struggling with getting pregnant, I would put them in a bulk as part of a protocol and they would work with a functional medicine practitioner. And it was so successful. It was so successful. I would get referred people for that purpose.

So good stuff. Look, if you love the show you want to learn more about peptides We just talked about some of glutide and triseptide. We have a peptide guide. It's free. It's totally free It's written by our partners at mphormones.com. Check it out. Go to mindpumpfree.com find the peptide guide totally free. You can also find us on social media. Justin is on Instagram at mind pump Justin I'm at mind pump media. Justin is on Instagram at MindPumpJustin. I'm at MindPump Media and Adam is at MindPumpAdam. Thank you for listening to MindPump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB 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 valuable free resources at mindpumpmedia.com.

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