Mind Pump: Raw Fitness Truth - 2334: Workout Tweaks that Accelerate Butt Growth, How to Train for Mental Toughness, Ways to Prevent Recurring Injuries & More (Listener Live Coaching)

Episode Date: May 11, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: BUILD MUSCLE to drastically improve your health! (1:45) Risk vs. reward when it comes to kids and contact sports. (15:19) Dispelling misinformation on Sal’s tattoo. (19:25) Adam at his lowest weight since competing days. (20:42) Educating the audience on the accuracy of body fat tests. (27:55) The Happy Drops from Organifi are CRUSHING! (32:04) A wedding reception gone TERRIBLY wrong. (36:43) That one-time Justin got stuck on a rollercoaster. (37:47) Adam’s embarrassing text. (39:08) Highlighting how we misunderstand studies or data. (43:06) Storytelling and teaching lessons. (46:05) How to get 10 clients in 10 days. (50:40) Shout out to Hippy Feet socks! (51:23) #ListenerLive question #1 – What sort of training/conditioning would you suggest aiding with dance lifts? (57:23) #ListenerLive question #2 – Would you have any suggestions on how to program for 75 Hard to finish strong and not be worn out or injured? (1:09:21) #ListenerLive question #3 – How do I work on body parts that are lagging? (1:24:10) #ListenerLive question #4 – I’ve had a string of injuries, any advice on how to remedy this? (1:37:52) 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 Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 20% off. May 10-12th, Mother's Day Weekend - Buy 1 Get 1 Free Organifi Harmony Plus Free Shipping ** Exclusively for Mind Pump Listeners, NCI is offering access to their free guide on learning to find, close and retain 10 clients in 10 days.  May Promotion: MAPS Strong | MAPS Powerlift 50% off! ** Code MAY50 at checkout ** Trends in nutrition, lifestyle, and metabolic disease in the United States from 1900 onwards Effects of macronutrient intake in obesity: a meta-analysis of low-carbohydrate and low-fat diets on markers of the metabolic syndrome Strength Of Grip Declines In Young Adults Mind Pump #1877: Obesity, It’s Not Your Genetics Guardian Caps: Are the soft-shelled football helmet covers effective at limiting head injuries? Mind Pump #2320: Throw Away The Scale! An 8-Week Randomized, Double-Blind Trial Comparing Efficacy, Safety, and Tolerability of 3 Vilazodone Dose-Initiation Strategies Following Switch From SSRIs and SNRIs in Major Depressive Disorder The wedding menu that put 80 guests in hospital and left more than 100 people vomiting is revealed - as one attendee says men and women were given different food, but all ended up sick Giving Birth Later in Life Linked to Longer Life | TIME Children's Books by Andy Frisella The Very Hungry Caterpillar book hand2mind Numberblocks Friends One to Five Figures, Toy Figures Collectibles, Small Cartoon Figurines for Kids, Mini Action Figures, Character Figures, Play Figure Playsets, Imaginative Play Toys All Hippy Feet Products - American Made & Eco-Friendly Body Brokers | Rotten Tomatoes California fails to track how billions are spent to fight homelessness Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code 25MINDPUMP at checkout for 25% off your first month’s supply of Seed’s DS-01® Daily Synbiotic** Improve Your Overhead Press & Build Your Shoulders with Unilateral Kettlebell Carries – Mind Pump TV Chaos Band Training: How To, Benefits, Variations - Muscle & Fitness Using The Earthquake Bar | Westside Barbell Mind Pump #2290: Becoming A Better Man With Jason Khalipa Mind Pump #2220: How To Stay Consistent With Your Workouts Ask Mind Pump Mind Pump #2322: Why Your Butt Won’t Grow Mind Pump #1872: Eight Benefits Of Lifting With Light Weight Sore muscles…what does it mean? – Mind Pump Blog Mind Pump #2312: Five Steps To Bounce Back From Overtraining MAPS Prime Pro Webinar Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Drew Canole (@drewcanole) Instagram Mark Hyman, M.D. (@drmarkhyman) Instagram Mike Matthews (@muscleforlifefitness) Instagram Andy Frisella (@andyfrisella) Instagram Joe DeFranco (@defrancosgym)  Instagram James Smith (@smittydiesel)  Instagram Jason Khalipa (@jasonkhalipa) Instagram  

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big. Plus, you automatically get daily backups and world-class security. Get started now at Bluehost.com. 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. Right in today's episode, we answered live caller's questions. People called in, we got to help them out on air, but this was after a 56 minute intro

portion. The intro portion is where we talk about current events, studies, family life and much more. By the way, you could check the show notes for timestamps if you want to skip around to your favorite parts. Also, if you want to be on an episode like this one, email us your question at live at mindpumpmedia.com. One more thing before I get to the sponsors, we have a live event in Las Vegas where we get to meet our listeners, hang out, have a great time.

This is on June 15th. Spots may still be available. You got to check them out. Go to mind June 15th. Spots may still be available. You gotta check them out. Go to mindpumplive.com. Now this episode is brought to you by some sponsors. The first one is Organifi. Today we talked about one of the products, Happy Drops.

This contains a compound that raises serotonin, dopamine, norepinephrine in the brain. Makes you happy. Go check them out. Go to organifi.com forward slash mind pump. Use the code mind pump pump get 20% off This episode is also brought to you by NCI They certify coaches and trainers on nutrition and they help them build better businesses and right now

They're offering a free guide on how to get 10 new clients literally specifically helping you to get 10 new clients Go check them out go to NCI mind pump Calm now this month's program sale maps strong and maps power lift both programs 50% off If you're interested go to maps fitness products calm and then use the code may 50 for the discount All right, here comes the show. I am more convinced than ever that if the average person just did the following we would significantly improve everyone's health and probably solve a lot of the obesity issues. You ready for this? Build muscle. That's it. Just build some muscle. Researching some data. I just saw a post today by somebody showing that our caloric intake has actually not increased since 1999, yet we are fatter, 30% fatter.

So what does that tell us? It's probably our slower metabolism, probably due to less muscle. So, okay, I saw that our good friend, Drew Canole posted that. Yeah. And I shared that, even though you can take the credit for it. You did.

That, did you look up and fact check? Okay, so what did you find? It's actually crazier. No. Yes. I'll read to you, yes, bro, I brought up several studies. Now, here's the deal, we can't, these studies are not like super duper accurate,

but we do see trends, okay? Why, it's not like they'd be self-reported, these are people that are actually going to the doctor and weighing and stuff like that. I imagine. Well, that part, yeah, but I'm talking about like, how do we know we're eating more or less type of deal?

Okay. But we see trends. Well, I mean, wouldn't you factor in just like food consumption in all that surveys, that kind of stuff, right? So, um, here's what they found that, uh, that intake of all macronutrients, so fats, proteins, and carbs, since the year 1900, okay, so we're talking about a long time ago, has increased but has started to plateau or decrease in recent years. That's one study.

Another study showed the same thing, that not only has it not really gone up, there may be some indications that total energy intake has actually gone down a little bit and yet obesity has grown. So the speculations are like, is it the microbiome because of antibiotics and this, that, and the other, are there chemical influences, uh, maybe like Xenoestrogens that can promote fat gain, hormone disruptors. Yeah. Stuff like that. And you know, those should definitely play a role.

However, I mean, you guys know as well as I do, you can change someone's hormones all you want. If they don't have the calories, they don't have the calories. So, and they're not basing this off body fat percentage, right? This is all just total weight, which really confirms even more than what we've been saying. What I think is happening is that, and we know this from the data from strength tests. We see this in college. Yeah, we're not getting stronger. I know that. Getting weaker. Yeah.

An 18 year old today, average 18 year old today in college has the grip strength of like a 60 year old in 1984, something like that, right? Yeah. We're losing muscle. We're losing muscle. So our metabolisms, our bodies are just, we're not eating more necessarily, we're just not burning more. And it's not even an activity thing. When they look at activity, you know this as well as I do,

just trying to move to burn calories, your body adapts very quickly. And it also, even if they didn't account for that adaptation, it still doesn't account for the rise in obesity. It doesn't make sense. They're trying to make the numbers make sense. So our friend was pointing to the food quality, Xenoestrogens, he was kind of going that direction.

I think technology and the lack of labor and movement in general has a bigger factor than anything else. So do I, but it's not the calorie burn of the activity. That's why I say build muscle. No, no, no, no, it's just a physical labor of it. Everybody's just weaker. I mean, if it goes all the way back to the 1900s, I mean, pretty much most everything that you had consumed or used, you had to do something

physical to make it work. You had to lift heavy objects. Have you guys ever seen, yeah. There's no demand for that anymore. No. Have you guys ever seen videos of the typical high school PE class in the 1960s and 50s? Yeah, yeah, yeah.

Okay, they look like they all likely gymnast. They're yeah, yeah. Okay. They look like they all like to be gymnasts. They're specimens. Yeah. They're like climbing ropes and like crazy. Like if you put the average sophomore in a PE class from the 1950s and 60s, uh, they die probably. Like we just don't have enough muscle. And it's not that we're not burning the calories off their activity,

activity is healthy. It's that we just don't have the metabolic rates. We don't have healthy metabolic systems. We're metabolically unhealthy. And that's probably the biggest factor. And there's a lot of factors, very complex, but we know this. When we train clients, we had them build muscle. The problem was much easier to solve versus let's get you to eat less.

Let's get you to just try and move as much as possible. We prioritize all these careers that are very, very much like intellectually focused and brain focused. So all the pursuits in school, it's like everything is geared towards building up your knowledge and skill set in terms of like, you know, what you know, but in terms of physicality and like anything incorporating more of your body, we've eliminated all these programs. We've cut them out left and right. And any of these programs outside of school that we used to have available are less accessible.

I mean, it's a trip when you think about it too, what we're seeing even in blue collar jobs are starting to AI come in and robots. And it's wild to see how it's disrupting even that space. Like, it's only a matter of time before you possibly could like not move all week and work, get everything you need to get done, have groceries brought to your house,

everything you possibly need and literally not have any sort of physical activity whatsoever. Here's like even more evidence, right? Look at the obesity rate among kids, like adolescents, kids, adolescents and teens. Now we grew up in the 90s. That's the most alarming. Listen, I grew up in the 90s.

We didn't eat healthy as kids in the 90s. We ate the same garbage. In fact, I think parents are even more aware now than they were back then. Like we ate, a lot of everybody ate trash, garbage. But you couldn't get away with not being active in the 90s. If you weren't active, you were not socializing. You know what those sound like, there's also something to be said though about our genes and how they've been expressed

because I think we, our generation was the first one that got bombarded with processed foods, right? When you say that. I'd say 80s and 90s. Yeah, that's us, right? 80s and 90s. So we got bombarded with it and right when you say that I'd say 80s and 90s. Yeah, that's us, right? 80s and 90s, so we got bombarded with it And now we're having kids that and and they're being introduced that same thing like that has to change course You have your genes are expressed too. So it's like but that's not even though we and that's just how evolution works, too So I think that had we had we been generation three or four With the processed foods, we would have actually suffered as much.

I don't think that, even with the activity that we did in comparison, because obviously that's a factor too, I think that the processed food part, now that we're talking about children, because I think we have different kinds. That's a big factor, of course, but look, if you take the average 12 year old today,

I don't care, I have kids that are in school, and you go watch kids play and run. When we were kids, every 12 year old, 13 year old, 14 year old could run fast. Everybody could run. Have you seen typical 13 year old run now? It looks like a 47 year old who hasn't ran in a while. They don't even have the biomechanics. Oftentimes Justin can, can, can attest to this. Well, I mean, they're having back problems already. You know, it's like, it's crazy. Yeah.

They're, they're getting that shrimp posture. Like it's, um, and again, so the environment it's, it's the electronics, it's the sitting, it's like a lot of these things. I mean, it's already forming into their posture at a really young age. Yeah. I mean, there's videos you can see of like, look at this video of this high school in nineties or the eighties or look at the typical beach in the 70s and you didn't see a lot of obesity. You definitely didn't see obese kids.

That was, that was, uh, Well, we had like on the playground, there's like structures for them to climb and to express their body and to move and to challenge them and a lot of that stuff's been, been taken out. Well, look, uh, um, how were we punished, or generally speaking, how were kids in the 90s punished when they got grounded? Sit in your room. Go to your room.

You know how kids are punished now? Go exercise. Get out of your room. Get outside. Go outside. They've been awesome. Go figure, I'm so bored out here, let me in. Totally, and so the point that I'm making is that

the default was activity, right? Now the default is not activity. Now you have to schedule it and schedule play dates and you gotta go do this and go do that and we'll watch you. Make sure you guys are okay. So we're under-muscled and our metabolic health is not great and so now obesity, because look, what we should see with a 30% increase in obesity

from 99 till now is a correlating increase in energy intake. We should see correlating increase in energy intake. We should see a nice rise in energy intake. That would make sense, but we don't. If anything, it's actually gone down a little bit, which is weird, and yet, obesity's gone up. So do we course correct, or do you think that we come out with a drug that we're gonna give kids?

They're already doing that, bro. I mean, that's why I'm asking. They want the easy answer, right? So they wanna create a drug. One hand, it's lifestyle change. You. That's why they want the easy answer, right? So they want to create one hand drugs, lifestyle change. You guys know how hard that is to create that just in a client, let alone in a country or a society versus here, take this, this, this drug, your insurance will cover it.

Take it once a week or whatever, every single day. And then that'll hopefully solve the problem. Do you know, I think that's the most dangerous part of the argument, whether obesity is a disease or not, or genetic. That's the reason why they're doing it. I know, that's why it's the most, like people get caught, like everyone's on the surface

arguing over it is or isn't, but what they're not realizing is the reason why that's become an argument. Yeah, why is that even a discussion? Yeah, why does it matter, right? And why it matters is the most important thing is because if they get this to a point where they can label it as that,

and then they can prescribe it, and insurance is covered. You've just exploded your users, your patients, your kids. Billions of dollars are coming down the pipe to Medicaid, children. Dependency at a young age. All cloaked. You've got to cloak for life. All cloaked. You've got to pull out for life. All cloaked and wrapped as trying to save them,

which is scary. So scary for how many people are asleep at the wheel with this, like not realizing what's really going on. It's getting in this argument of like, it is, it is. And it's like, that doesn't matter. What matters is like why this has become an argument and what is to follow from that. Because a lot of you people are gonna get

fooled into thinking that oh, I'm helping my child or this is what the doctor told me. Here's how wild it is. I was just noticing this the other day. I live in a neighborhood where you still see some kids outside here and there, teenage kids outside, and a lot of them are on bikes. You know how often or how rare it is to see them

actually ride a bike that requires that you pedal? Now do you? They all have electric bikes. I'm like, what is going on? Okay, and Justin, since gymnastics, you tend to head back to the Midwest and other places more often. Do you think sometimes we're a little bit

in this Silicon Valley bubble too? Because I'll go places. One of my favorite places to go to is over in Eagle, Idaho, which is right outside of Boise, Idaho. It's one of my favorite towns I've ever seen in the United States, and especially the area, the development I told you guys about. One of the things I liked about it was as soon as I came into this beautiful gated community, there was kids crossing the road as I'm driving. It was just normal. Parents walking up and down the street, neighbors were out.

My sister, she lives deep in the heart of Texas and she sends me videos every week. And it's crazy, like her whole neighborhood is like in her yard and their grills are open and they got their like fold out chairs and the kids are, the whole neighborhood is full of people out and doing stuff. So do you think sometimes, it's partly from our perception

because we're probably in the belly of the beast when it comes to tech and AI and all these tools. California actually ranks pretty well with obesity in the rest of the country. Nonetheless, I'm sure, but the data is general and it's nationwide. You're gonna find pockets where it's better and worse. Of course.

Of course. I was gonna say, I mean, I've seen both, so it's hard to say. The Midwest, too, you get all these other problems with like, I mean, Mountain Dew is like the prevalent drink. It's like instead of water, they'll go drink Mountain Dew, and it's like, are you serious?

It's like, but then again, there'll be some neighborhoods where you'll see kids Active and and thriving. So I don't know man. I honestly for me it seems more abnormal to see that These days in traveling all kinds of different places. So I always like pay attention. I'm like wow This was intentional like this community is is very active and thriving and that this was intentional. Like this community is, is very active and thriving and that's not normal. Yeah. Yeah. It's funny you bring that up. I just thought I just saw something too, that is, you know, I never really thought about it. So interesting too, that our medical system has even chose chose to get in contract and get in bed with companies like Coca-Cola. I think you know,

that Coca-Cola has like a massive contract with like all the Kizers and all these businesses, like, and so they have a huge footprint in those hospitals. Like in a hospital that is providing care for people that are sick and unhealthy, the number one cause of death is obesity and all the diseases related to that. Yeah, but have you seen the meals that they give people? I have a family member that went in for a heart attack

and then he came out, luckily they were able to put a stint and save his life. And then the first meal he ate, he sent a picture of it, and it was white bread, jelly, Colassa orange juice, black coffee, and I think a banana or something like that. And I looked at this, and I'm like, this is an insulin bomb.

It's like 200 grams of sugar. That's for the hospital, that's what they gave him. It's crazy, it's so crazy to me that like of all the places It's like come on. You're you're you're supposed to be helping and making people healthier and then like you're really not yeah, I was I mean I've been thinking about this because There's sort of messaging coming from doctors out there like a dr. Amin I think was kind of proposing was really like blasting These contact sports and like especially especially football, you know,

is being so incredibly detrimental and all these like, you know, super alarmist type of studies and things. And it's like, okay, great. So what's the alternative? We're not going to like tell our kids to risk and to press, you know, to that degree where it's like, I'm challenging my body. Yes, there's impact and yes, there's ways that technique wise, we can teach them how to do it without injuring themselves to the degree that they see. Not only that, most of these studies are from NFL players that are retired. And they went through this insane amount of volume of like, now the younger kids don't get that kind of impact. And they're not studying these kids. And that like, I'm, it really pissed me off because it's like, now what you're doing

is you're spreading this like, uh, alarmist information to everybody to pull their kids out of these types of sports that are doing them so much good, so much benefit. Uh, you know, physically they're, they're active. Physically, they're active. They're learning how to interact with their kids. Yeah, oh, but they could get hurt. You could get hurt walking to school. You can get hurt tripping over something. It's bullshit, man.

Honestly, I don't know how you guys feel about it. It's really like, ah, I'm irritated. I'm on board. Well, you have two boys that are getting ready to go on it. So I get it. What do you think of the new NFL practice helmets? Stupid. Oh, Doug, pull up NFL's new practice helmets.

I'm going to die. Wait, they have helmets for practice? We had these. Actually, this is funny. Yeah, for the exact reasons to reduce the impact. They're like puffy. Oh, bro, they look funny. They have giant bobble heads. They're like puffy. Oh bro, they look funny. They have giant bobble heads.

They're going ham with the NFL now, like with all these new rules and things to try and soften the game. Do a picture with somebody wearing it, dude. Those right there? That's their practice on there? Yeah, yeah, see them? Yeah.

Well, I mean, it's, I mean. They're a freaking goofball. They're trying to do everything they can. I think it's the data that comes out, it's like, it looks bad. Look, what a great the data that comes out. It's like, it looks bad. Look, when you look in your, what a great, uh, example you gave Justin, you have 10 year olds running into each other. That's a very different type of collision than when you have a 250 pound, you

know, monster who can run, you know, as fast as a car hitting each other, you know, and it's not like, and again, and this is why I've been on kind of a mission of like, uh, taking new tropics and you know, there again, and this is why I've been on kind of a mission of like taking new tropics and there's ways to bring back, you can have neurogenesis, you can have ways in your diet where you can benefit your brain and it's not like all this trauma is just gonna delete parts of your brain. This is such an alarmist way of looking at it.

You know what's funny by the way, with this kind of stuff right here, Justin? You played both rugby and football. Yeah. Very different tackle, right? Very different technique. And is that because one wears a helmet and pads and the other one doesn't?

Yeah, of course. So it's funny, putting more padding. That's exactly like comparing, I mean that was part of, that was one of the camps. One of the camps wanted to do that was to go away from helmets because that would limit. Yeah, you're not gonna bang heads with somebody. I mean it's like the argument, everybody thinks that UFC is far more brutal than like

boxing. But boxing is way more dangerous and way worse for your brain. A lot more volume of headshots. Bare knuckle is actually the safest. It doesn't look that way when you watch it. No, I mean, that's what I mean. It looks scarier to somebody, but it's actually much safer and healthier than taking a constant, being hit in the head with boxing. I mean, it looks scarier to somebody, but it's actually much safer and healthier than taking a constant, you know, being hit in the head with boxing. I remember I had a family friend who was a martial artist

and he would also, he fought in Shokan karate. They do these full contact tournaments and he would always talk about how they would do these hand conditioning, like traditional karate, they really condition the hands. And he goes, you know how much it hurts when you actually punch someone in the head with nothing on your hands?

He goes, boxers hit like that because they wear big pillows on their hands. Because you hit someone like that, your hand's gone. And if you didn't knock him out, yeah, you're gonna be out. I remember he made that point, so anyway. Anyway, good stuff. So I gotta make an announcement here, Adam, since you put out some misinformation.

Oh, what did I say? Your post, people actually. There's nothing there's no misinformation. Visually accurate. No we had a conversation earlier podcast about I was talking about maybe wanting to remove my tattoo and then you and I you thought it was smaller it's a lot bigger than you thought so I sent a picture to our crew our editing crew so they could post on the video. So hey, look, this tattoo's actually as big as I said it was.

And so Adam reposted that on his Instagram, but you didn't point to anything, you tried to make it look like we're trying to compare back. And then you put, or you had the guys put like a unicorn on my low back. I DM'd, I DM'd, I mean I messaged Dylan privately. And a bunch of people thought it was real. I'm like, hey, throw a low back tattoo on Sal for me

and then give me the picture back. I guess his Photoshop skills were too good. I was actually blown away by how many people, of course some people knew it was a joke, but I was actually more surprised by the, I mean I had at least 150 to 200 DMs that thought it was. I can't, the last time. I actually had a unicorn low back tattoo.

And I think why it was was because I didn't say anything about it. Because I think why it was was because I didn't say anything about it. Because I didn't point it out. I didn't point it out. I made it sound like we were comparing back sizes, which mine was way bigger. But that was not what we were gonna say.

I wasn't even flexing. Hey, I got a post from you from the forum. What a great transition. I'm like, how am I gonna bring this up? Thanks, thanks Adam. What'd you do? You just set this up. So somebody posted on the forum regarding to that.

It was kind of interesting. This was from- Our back pose? No, just, you know, it's one of our forum. I'm a hardcore listener. Oh, okay. Someone we respect their opinion on. He said, I hadn't watched the video on YouTube in a while

because I'd been listening to Apple podcasts, but actually had some time to watch it. I gotta say, you know, Adam's arms are looking quite small next to his self. These days. So, you know. I was just gonna bring that up. They don't know about the bathroom pushups, do they?

They still don't know about that. They keep on pumping this whole time. You're like down to a new low, right? I hit a new low this morning, so I was 209.4, so this is the lowest. When was the last time you weighed this? Right after Nationals, so even before I was pro. So right before I went, I hit Vegas stage, right,

which was the national show where I went pro at 203 on stage, so that's where I was at. And then once I got to pro, I was never lighter. 212 was my stage weight at pro. So 212 to 280. But that was like 3% body fat. Yeah. What do you think you're sitting at now?

I'm single digits now. You think you're at nine or lower? Maybe lower. Really? I think I'm at least nine. Wow. I'm looking to see if I can go get, I'm curious now more than anything else.

Yeah, I think I'm, you know, it will matter too. I try to explain this to Katrina too, because of course she is definitely not a fan. Oh yeah, dude, you tell us this morning. At least she waited until after sex this time. No way. Last time it was like mid sex. I'm just like, that just killed me.

What happened, after you were done with your sex? Yeah, afterwards, right? She just has, have epic sex, and then afterwards she's sitting there, and then she's just like, hey, just promise me I won't be bigger than you. I'm like, oh my God. That'll fucking never happen okay? It'll never happen okay ever and if it does I mean you got really big and so we'll have a

problem here for sure. Why you say that? I'm just like she's like well you know honey I like when you're this and you're thick and you're full and I'm like come on you downstairs and eat a bunch of food? No no thank God I don't have any of that body dysmorphia stuff. Was she holding you down with sex? I'm like, come on. You, you've been downstairs and eat a bunch of food. No, no. Thank God. I don't have. I noticed those benching. Thank God. I don't have any of that body. This more of this stuff. She holding you down with sex or what? No, stop it.

Stop it. She was roughing you up. There's a, you know, part of the, the triseptide that is different than like when I'm like, when I, when I, when I would diet for like shows, I, I carb cycle a lot. And so there's always this refueling process, which helps that, mentally it helps.

It would always help me. Yeah, pump up and. Yeah, and with this trisepatitis, I haven't. I haven't had a calorie day over probably 2,500 calories. It's probably been my peak I've ever had. So I haven't even filled my body back up. And this is me defending myself too, right? Last night to her. Like, I'm just saying.

Wait, you said this to her? Yeah, yeah. I'm like, I'm gonna break the science down to her. Like, listen, okay? I'm fucking jacked right now if I wanna be, okay? Like, serious jacked if I wanna be. Like, you understand that if I go load up on 3,500 calories and go get a hard workout in,

like, you're gonna be blown away about what your man looks like right now. She's just like, I know, I know, you know, I know you've been doing this forever and you know what you're doing and I know if you really want, I'm like, yeah, okay, well then stop then. What are you doing telling me this stuff? I don't need to hear it. You guys have such a secure relationship. That's so good. All joking aside, you guys can say that stuff to each other. Yeah, I know. She's, I mean, part of its tongue-in-cheek, right? She knows. Some relationship you can't, I mean,

you know, the person gets offended. Oh, God, no, yeah, no, definitely. She's pretty good that way too, because I can harass her about stuff like that, but. Who's less, who takes it better? Like, are you able to poke at her? I take it better. That's a guy thing. I can give her a little bit, but.

Yeah, but then you don't want to be. Yeah, then you gotta be okay. Like, I definitely could not mid-sex be like, honey, you look a little fat right now. Oh, no. Yeah, I couldn't say some shit. No, that'd be terrible. Yeah, or like, oh, your booty looks flat. I couldn't not. Oh, no. I couldn't say so. Yeah, yeah. Yeah. Or like, Oh, your booties looks flat. I couldn't, I

couldn't say some shit to her like that in the middle of where she could do that to me. And I'm like, Hey, not the best timing here, you know, but and take it like a, like a champ, you know, but she's a, but we both have that personality where we can, we, we definitely rise each other. Are you gonna, are you gonna, are you just gonna see, what do you want to, what do you want wanna get to? Do you have a goal?

So, less of that and more of a, health-wise, I don't wanna go too low. Personally, I think. I'll tell you if you don't look healthy. Well, yeah. You look healthy right now. And I think I would hear that from you guys, right? I think if you started telling me like,

hey bro, you're looking a little, you know, gone in the face. No, no, you look healthy. If anything, you look healthier. That's how I feel. And that was a thing I told. If you get all skeletor, I would say something. Yeah, and I told her I said. If he starts taking your lunch money, you look healthy. If anything, you look healthier. That's how I feel. And that was a thing I was told. If you get a Skeletor, I would say something. Yeah, I told her I said. If he starts taking your lunch money, then we know.

I told her I said that I feel really, really good right now, health-wise. I mean, and I just think that I was in a constant state of inflammation. You know, a lot of people, because we talk about, in fact, I started the episode with this, like, build muscle, and we're talking to the average person, okay? But at the extremes, it's not good to have,

like I'm a good 15 pounds too heavy, muscle-wise. Even though I'm lean, I know I'd be healthier and have more mobility and all that stuff if I dropped some muscle. Not gonna do it, but I know. You know, this is why I didn't want to, because obviously I'm getting a ton of message about, I wish you would have done a body fat test before,

and I'm like, why? Because, why? So I could tell you guys that I lost 10 pounds of muscle and we can, we can all talk about how that wasn't ideal. I mean, I guess if that was, I said, I didn't care. I, I, at this point I've been eating in a surplus and building to be a bigger version of what my body wanted to be for 20 years of my life. And, and I'm, instead I'm allowing myself to just kind of dwindle down to what I think is probably healthier for me to be at and just see how I feel. Not to mention, I know that with the muscle memory that we have, if I really wanted to go right back up, but where I'm like

teetering, when I'll get up, because she was asking this too, and I might start to come off of it soon, is I don't want to get below 205. And I think I'll feel like I'm starting to look unhealthy at that point. I think if I were to go below 205- You'll know how it feels when you're working out. That too. And that's, I'm not quite, so I'm not, like I feel good. I don't feel great. I'm not, like I feel good, I don't feel great. What's missing right now, so what feels good is my joints, my mobility, my inflammation, like that feels, my gut, like all that stuff feels really, my psoriasis, amazing.

I don't feel good energy and strength quite yet, not great. I should say I feel good, I don't feel great. You're in the refeed process. Yeah. Now you're averaging 25, but you were below. say I feel good, I don't feel great. You're in the refeed pit process. Yeah. Now you're averaging 25, but you were below. No, I was like 23, I'm still not like. Okay, well fine, but you were for a while there, you were like 1,500.

Oh yeah, I was like probably 1,500, yeah. So that makes sense. So yeah, but that's what I know is like, as soon as I come off and I refeed, give me two days of 3,000 plus calories. Yeah, you'll feel great. And I bet I'm gonna feel amazing. And so I'm kind of allowing myself to keep going.

I'm not quite at that place where I'm like, okay, now I'm teetering on what I would consider like unhealthy lean. So I'm gonna get dunked just so I can kind of keep. Are you gonna have him come here? I would love to do that. I just pulled up. You know our friend doesn't own it anymore.

You don't wanna do it, Justin? I saw your eyes roll there. You don't wanna dunk? You're not curious? It's been a long time. No I will. We have to push him down. When was the last time you did your body fat test? I don't know 10 years ago. Was it back when you did that thing? Yeah probably yeah that was the last time. When was the last time you did it? I did calipers but I haven't done it in a while. Do you do calipers at home or do you go to the gym? I'll have Jessica test me but I haven't done it in a while. I guess. Do you do calipers at home or do you go to the gym? I'll have Jessica test me, but I haven't done it a long time. I haven't, and I haven't dunked in a long time.

A long time. I'd guess you're around seven, six. I don't know, I don't think so. You know what's funny? I look leaner than I am. I know, you and I are the opposite. I- You're leaner than you look.

Yeah. And I'm always, I'm always like, I'll be like, I think I'm eight and I'll test myself and I'm 10 or something like that. So who knows? You think, I think you're more, because if I feel slow, that's when I like adjust. When you're what?

Yeah, it's more of a performance thing. Like if I feel like- Obviously, you don't give a shit. Slow or, yeah, like it's weighing me down or I'm like breathing heavy or something. Yeah. And Doug, you're a big just circumference guy, right? You just do the, you're like a chick,

you just do your waist. Yeah. As long as my hips are fine, I'm okay. I'm a size four. I'm not worried about my hips. You have hips to a lot. Just my waist. Yeah, so you've done, have you ever dunked, Doug?

Never have, no. Oh really? You know what's fun about dunking? You would like, the best part about it, sorry to interrupt you, is the, they keep track of it. I had a client, remember? So it's in their records. You remember Jessica, I told you guys

that I used to help her with, and she went to competing, and remember she didn't listen to me, hires whatever, she's actually, she's getting back on her kick right now and she's the heaviest she's ever been. And she's like, you know what? I need to go get my, my body, but she's been training for a little while. She went and got it. She sent me all her stats. Now, the coolest part about this is she's the heaviest she's ever been, but she has the most lean body mass that she's ever had. And I'm like, you know, that this, you know, that's,

it's so powerful about that. Like you, she would have been in such a different mental space. Cause you're just looking at weight. Yes. But it gave her so, she was like, oh my God's so powerful about that. Like, she would have been in such a different mental space. Yeah, because you're just looking at weight. Yes, but it gave her so, she was like, oh my God, I have more muscle than I've ever had. You know, underwater weighing, I don't have the best, I hate it because what they do is they weigh you outside of the water, then in the water, body fat,

or fat floats, so then they subtract the numbers, right? But you have to also expel all of the air out of your lungs. And I didn't know that it doesn't make a huge difference. So I did it. And I was just breathing out every little air. And you're underwater. Almost throwing it up. And you're underwater.

I remember when I found that out, so the guy who used to own an errand, or and I are friends, and my trainers, of course, when they all found out that they went the wrong direction, right? This is broken. It doesn't work. Like, oh my god, that was I can't.

I was holding my breath. There's no way this is right. Like, and I had to go back and ask. My trainers are pissed off. I'm like, I'm like, what is the room for air here? And what if somebody does? And he's like, Adam, he goes, even if you held your point, five, yeah, even if you held your breath,

you're not moving this thing point three point five he's like so it's not like because I tried I do like three times in a row yeah that's why it makes it so accurate I mean it's and I like I said what I really like is it's a non by it's not a person with human air it's literally just wait yeah it's gonna be super accurate be super consistent they keep track of all they of it so I can look back over the history of like, you know, and so what's cool and I love to like educate clients on this and I think this the audience we've talked a little bit about this, I have stuff from as I think that goes all the way back to 190 something pounds to

as high as 240 and I have body fat percentages in the single digit, single digit low to like as high as 19 and my body looking, looking in different and all from that range. Like, so I've been a, an awesome 210 and a horrible 210. I've been an awesome 240 and a whore, like just goes to show like, man, you could be 30, 40 pounds different, but the body composition, like how much muscle you have in relation to the fat is everything. So we always get so hung up on the scale, and especially like girls trying to lose weight are always just like, I wanna be this,

or it's like, you have no idea, like I could keep your weight exactly the same and make you look like a bikini model. Like you can literally, and I'm saying that like, I mean, my ex used to get like she walked around at 175 180 and she was a bikini model and you would never but she just was dead bodybuilder yeah yes crazy dense and a lot of leg muscle dude I gotta tell you by the way we're talking about feeling good feeling bad all that stuff so I was talking to Drew the happy

drops from organifi are crushing, crushing. All the people are loving them too. So I looked up more data on the active ingredient in the Happy Drops. Did you guys know they did a study where they compared it? In fact, I'm going to pull a study up because I don't want to misquote it. They compared it to Prozac. So one of the main ingredients in these Happy Drops increases circulating levels of serotonin, dopamine, and norepinephrine. By the way, this is why a lot of people are noticing libido boost from it, because dopamine will often

give people a libido boost as well. But in this particular study, there's an eight week double blind randomized trial of 40 adult depressed outpatients, and they were given the active ingredient at the end of the trial the the active ingredient was as effective as Prozac what yeah now I am NOT telling people to switch their SSRI question I'm not trying to do anything like that but there are they they analyzed 14 studies and they found that in each one of them it was effective to help

with people with Alzheimer's, it was good for depression, good for anxiety, other studies showing for libido. So that's why they're selling out. Well yeah, I was gonna say the real reason is because what he said, you know, potentially like women feel a huge libido increase. But I mean, it's crazy. He told me it's a 20% increase in serotonin.

That seems like a lot. It's yeah, I mean 20% is a... But it doesn't just work on serotonin and it works naturally, so it's not... It's not a drug. Yeah, it's not the same as a drug, but you see bumps on all the neurotransmitters, including norepinephrine and...

Now, because it's natural like that Sal, is it very similar to like how like natural testosterone boosters work, whereas if you're low, you're really gonna feel a major difference. If you're already somebody who has adequate amount or high, it's gonna be minimal on how you feel it. Probably.

That's what I would think. I would say probably. Which would make sense. But antidepressants are like that too, and there's a lot of controversy around those as well. But the other compounds in the happy drops help with energy, gut health, all other things that can also benefit your mood.

Well that's what I noticed, because I came in here and I had terrible sleep and then we had those around, I took a few of those and then it was like, it just shifted. Yeah. Yeah, I was in a much better mood. Yeah, so, and we know it's funny,

is that Organifi, this is the second product that they're on the leading edge because they started with their Shilajit gummies. Now I'm seeing all kinds of companies promoting Shilajit. And now, mark my words, you're gonna see a lot of people promoting these saffron extracts. Drew's the man. You know, I mean, it'd be interesting how much of this is, you're going to see a lot of people promoting these saffron extracts. Drew's the man. I mean, it'd be interesting if how much of this is, I don't know if I shared this on a podcast last year when he kind of stepped away, he kind of gave up his role as a CEO,

which I thought back then was brilliant. The guy's scaling this massive company, recognizes that, hey, we're getting north of $50 million a year in revenue. This is outside of my wheelhouse. Let me go hire someone who's great. And that's hard, by the way, to do that, to give away. Let go of your baby? Yeah, let go of your baby and have somebody else raise it. People think that's like, oh, yeah, that's no big deal. It's like, that's a- No, it's hard.

Very, very few people have the wisdom to do that or foresight. He did. I thought that was great. And then what probably happens many times is it gets away a little bit and isn't performing or doing what you thought it would. And then to see himself reinsert himself back in the company and then see where things are going right now. Be interesting, I've never asked him how much of that is because of him.

Is he the one who is behind, this is where we need to go next, this is what product? He's one of my favorite people in the supplement industry. When I talked, Mike Matthews is another good guy, but when I talked to Drew, here's what I like about Drew, incredible integrity. What I mean by that is health is the priority that he always puts above all others.

So if there's a muscle building supplement, performance enhancing, this boosts brain power, this whatever, if it's not healthy, then he's not going to promote it. He also has a very balanced view of how to put compounds together. What's going to be good? What's not going to be good? What's going to get people to use something? Is this really valuable?

And it's very rare to find people in the industry like that. Typically they're driven by here's the margins, this is what's going to profit, here's how we're going to make great ads for it, and we think this will sell quite a bit. And he doesn't, he goes from the integrity standpoint and then he figures the rest out, which he's also brilliant at. So yeah, love working with the guy.

Hey, I got to tell you guys, by the way, did you guys see the, that wedding in Mexico? Did you see what just happened in Mexico? This crazy wedding? No, no. What? A hundred people. So they were serving meals. It was a just happened in Mexico? This crazy wedding? No, no. What? A hundred people. So they were serving meals.

It was a beautiful wedding in Mexico. I saw clips of this on X and I was like, oh my God, this is terrible. Huge wedding. They're serving food and they ran tequila. No, that was it. That suck. 30 minutes later, a hundred people, severe illness, severe, where they had to hospitalize.

Water? It was, they think it might've been something in the mushrooms 100 people severe illness, severe, where they had to hospitalize. The water? And it was, they think it might have been something in the mushrooms or something like that. People were talking about there was a chemical smell. But like 100 people, imagine, imagine. Everyone throwing up your wedding? Vomiting? Vomiting, passing out.

What a terrible omen for your marriage. Oh man. That's all I was gonna say. Imagine if that was your wedding. You know what I mean? Yeah, congratulations. Like they had to hospitalize people. I was watching videos. Imagine if that was your wedding. You know what I mean? Yeah, congratulate and everybody's like they had to hospitalized people I was watching videos of this and it looked like a yeah, it looked like people have poison

That reminds me what movie was that where like somebody puked on the roller coaster ride then everybody like sir puking It was like this like chain reaction Didn't you get stuck on a roller coaster once I did I did yeah upside downside down? Upside down. Yeah. This was at one of the six flags. It was in Chicago. And so you were like, is it for an extended period of time too? Yes. Yes. Oh, wow. Yeah. Um, I made the mistake to that day. We thought it'd be a great idea to, uh, bring in some vodka, you know, because it's, you know, we're, we're having a nice day. And there was these lemon iceys and we poured some in there and like, I'm drinking it.

And I think this was just, you know, this was just to teach me a lesson, you know, like, you know, don't do that. And so I got stuck upside down and we're sitting there and it was probably like, I want to say five minutes, which five minutes felt like an hour. That's a long time. Hanging upside down and we're sitting there and it was probably like, I want to say five minutes and which five minutes felt like an hour. That's a long time. Hanging upside down upside down. My head was purple. I swear to God, it was like red and just, it took me a while to like, uh, get back to normal. And I, I had like

vertigo after that. I was like, I was messed up. Did you throw up? Yeah. Yeah. Why you threw up? Yeah. I was upside. You were upside down? I was upside down and I threw up, like, not like a ton, but enough where it was like, oh, I just couldn't hold it back anymore. And then some other people were throwing up too. Oh. Yeah. Oh, yeah. That's a good time. I never heard that story before. He told us. Oh, I did tell that one time. I don't remember. Dude, I have- I don't recommend it. I have an embarrassing story that almost,

almost like happened to me. I have to share this with you guys because this was so comical. So last night I'm sitting on the couch with Katrina and I'm like multitasking, working, watching the games, I'm texting back and forth, and I'm getting ready to meet up tomorrow. I'm gonna have lunch with my client Christine

who you guys know, right? And she's like, hey, do you have, and we're like, we're trying to figure out timing. And I'm like, yeah, that'll be good. And then she sends back to me, thank you for making time. And I was typing, of course, and I was gonna finish typing, and I just, I didn't finish

because I think my son comes running down the stairs. And so I got distracted by him. And of course, when I first see him, I just like put my phone down or whatever like that. And of course, whenever I see him, I just put my phone down or whatever like that. And he comes running down naked to go get in the hot tub. And he's looking for his bathing suit. And he's all naked, running through the house.

And he's like, I can't find my bathing suit. And I'm like, what are you doing naked? Or whatever like that. And he's just like, I can't find my bathing suit. Let's go get it, and then we'll go in the hot tub. So we go get the bathing suits, get in the hot tub. Hour or two hours goes by later with that. And I pick up my phone

And I go oh shoot. I didn't finish Sending that message to Chris and I went to and I go to send and the audio thing had been recording It says and so it she says thank you for making the time and my response to her was of course What are you doing naked? Yes, oh Yes, and I and what's even like I was literally not reading Katrina look so here's what I said. Yes, bro. Yes. And I was even like, I was literally not reading. You're like, Katrina, look. So here's what happened.

I know, I was just thinking, how am I going to explain this to my wife? And I'm sitting there going, how did that happen? And thank God she was there, and I was telling her all, I was like, I almost sent this message to Chris. And she's like, what? And I'm like, yeah, I don't even know how that sentence got put together.

But then I realized, oh, that was right when he ran down. I was right in the middle. I had said, of course, I didn't finish. I put the phone down. What a nightmare. I said something that's for Siri to pick up, then said, oh my God, what are you doing naked? Or what like that? And it picks that up.

And I'm like, it formulated that sentence. Send it to her. She sends back a naked selfie. Oh, no. I was just kidding. That's not what I meant. Yeah, that was close. She's gonna die when I tell her tomorrow.

You know, your phone's listening to you. It's changed the whole dynamic. It's listening to you all the time. This happens, it happens a lot when we're podcasting. I'll look down and I have this, it's been picking our conversation up and it's getting ready to send it to somebody. I forgot what it was the other day.

We were talking with my wife and then she goes on Instagram and it's literally an ad. This happens all the time. It's an ad for the exact thing that we were talking about with my wife and then she goes on Instagram and it's literally an ad this happens all the time it's an ad for the exact thing that we were talking about and it happens all the time my favorite thing to do now which pisses people off I'll just walk through and be like hey sir like right now everybody's phones like such a dick move it's that in the airdrop you ever got that when you're on a plane and somebody airdrops you like randomly yes that's never happened to me but you can pick it's happened to me It's that in the airdrop you ever got that when you're on a plane and somebody airdrops you like randomly. Yes

That's never happened to me, but you can't happen to me. Yeah, so you can just airdrop people and they just airdrop them Whatever. Yeah. Yeah, I got some weird pictures from some dude Yeah, there's gonna be some crazy horror stories for that's happened. I mean, that just happened to me yesterday. I'm like, there's somebody who's had some bad, something bad happen. Do you guys remember when we were waiting for a plane for a long time, and then there was that one story? Oh!

I never told us on a podcast, though. We didn't? No. No, we were waiting. So it was a store. It had all these speakers, these Bluetooth speakers. Like an AppleBose store? Uh-huh.

And I just realized there was music playing over the loud speaker. And I was just like, you know, I'm going to put my own music on here because I connected to it. And then I put King Missile's detachable penis. Yeah. If people are walking by like detachable penis. Yeah. It's a strange.

A bunch of 40 year old guys laughing at the airport. Strange decision. Everybody's listening to the song. There's total penis and butt head mode right there. We were dying too. That's the embarrassing part is how hard we were laughing. Yeah. The whole time.

It was the most funniest thing ever. It was the best. I loved it. I loved it. I don't ever want to grow up. Speaking of growing up and stuff, there was a study that came out that I wanted to bring up because it highlights how we misunderstand studies or data. And it has to do with, I'm going to find this, it has to do with women having children over

the age of 40. So there's studies that show that women who have children over the age of 40 are far more likely to live to the age of 90 that women who have children over the age of 40 are far more likely to live to the age of 90 than women who don't. So I'm gonna ask you guys, what could possibly account for? That's obvious. What is it? It's purpose.

You have it, you're raising a kid at an older age and now you have this purpose to see them through and help them out. I didn't even think of that one, that's not bad. Yeah, I totally would think that. More drive to live longer. Here's a statistic, women who gave birth after 40 are four times more likely to live to 100.

So I have a different theory. What's yours? My theory is this, is if you're a woman who's over 40 and is healthy enough to have a child, you're probably predicting doing the right thing. I didn't think of that, that's probably for sure too. Like if you can have a kid and the kid's healthy. Yeah, because that's already very difficult.

Very difficult. You already have those disciplines established and everything. Well, your body's fertile, it's healthy. That's for sure, that's for sure a factor. I mean, I would think mine too, but I think that's the bigger factor. Because it's difficult for a lot of women to have a kid.

Yeah, because people read that and they're like, oh, having a kid after 40 is a great way to live to 100. No, it's more like there's the hack. Yeah, no, it's more like if you're healthy enough and fertile enough to just get pregnant at that age, you probably are going to live. I do think I do think there's something to be said though about a mom at 40 something years old and 50 with still a young kid and you're physically more active. You're, you know, living for them. I don't know man, kids tend to take years off your life. You think so?

Little kids do. Ask a mom, you know, who's got, you know, three year olds, four year olds. It's a lot of work. It kind of forces you out of your comfort of singing. It's both. I mean, yeah, as I say, I think, I think, I mean, at least how I have approached raising Max, I could, I I more of my health mobility Cardiovascular no, you're right because you care more. Yeah, I care I wouldn't care if I didn't have a kid to like trying to keep over who gives a shit

I actually think about like man this kid at one point is gonna want to race me and it's want to do this like I Needed I need to be at least within a month or two of training, you know, I'm saying from that I don't want to like be that dad who I can't do anything athletic I play this game with my three year old where I'll have a head start on him and then I'll start running and I'll say, you can't catch me and I'll run slow so he could catch me or pass me up and he's like, I'm so fast, like you're so fast.

But we kept doing this over and over again. You just gotta do the Mike Myers move. Which one? Where you just say, uh. Oh, like the monster? Yeah. You just walk really slow. Oh yeah, we did that too.

But I pretend like I'm running fast and I make noises, right? But I've done this so many times now that he's got like a big head and he's like, I'm faster than you. He's nice cocky. I'm running fast and I make noises right, but I done this so long so many times now that he's got Like a big head and he's like I'm faster than you So I did one right right took off Did you try telling a different story last night did you tell it did I haven't yet? Okay, you have to tell me if that no in fact, yeah, no, it's like it's funny cuz it didn't occur to me. But while we were talking I'm like I don't tell Adventure stories all my stories are conquering. Yeah, like superpowers imagine if we told them like Pixar stories

No, like the sadder them. Yeah And then your dad died and yeah It's like immediately that happens in the beginning of the whole movie. I always try. Why do they do that? I always try and, and I'm not the best at this at all, but I always try and wrap a lesson.

So do I. Yeah, so it's like a journey. It's like a journey and he has to learn to share, or he has to learn to work with others, or he has to learn to fail and get back up again. So it's always like, I'm trying to teach some sort of a lesson while having this like fun, adventurous story.

Just sometimes it's really good stories have no point. She just tells a story. Now he likes them cause she's telling a story, but she's always like, and then I, and then he got up and then he doesn't like doing that. And then this happened. It has to be a dad. He wants to read it exactly how it says it happened. It has to be a dad thing. And I'm like, what's the point? It has to be a dad thing. She wants to read it exactly how it says it in the book. It is a dad thing.

It is a dad thing. Katrina's the same way, too. And I think she's amazing at so many things, but it's not her strength. It's definitely storytelling and reading the book. So the other night, she's like, what we do is she typically, she's normally now, I used to do it a lot when he was little, she normally now reads to him 90% of the time, I'd say, because that's the time when I'm downstairs cleaning. But what we try and always do is flip-flop that way. I mean, that way I get an opportunity to always still do it every week with him, but she's

mostly doing it. And so like it was my night to read with him and she was like, hey, daddy's going to read to you tonight, which book do you want? And he has that same fucking book, the Elmo book where I have to like do all the voices and he's like, mommy, mommy, you could watch how daddy does it. And so she made him come in and she's just, she's trying to get out of doing that. So she gets her break for that night rather than to go do other stuff. And he's like, no, no, no, you watch how daddy does it. And so it's so funny because he's sitting in the middle of the two of us and I'm reading it and he's like, every time he's like cracking up and he's looking at her like, like, you know, like, like, you need to learn how

to do it. You're taking notes. Kitchard is all sour. It's not even that good. Why are you laughing? Why are you laughing so loud? It's not that daddy's not that funny. He's like, I'm brilliant. Obviously I'm brilliant. Yeah. So it's pretty fun. I do think it's a dad thing. I think it's, it is, it is. Cause uh, cause then she'll get stuck too. He'll be like, mama, tell me a story. And she'll be like, I don't have any. And I'm like, just make things up. So I can't do that. It's like really easy. Watch. I'll make something up.

I give myself the chills of my own story. I'll keep going on this one. This one's awesome. Yeah. So does that, okay. I bet you have, because you are the guy who was already writing like the science. I've actually wanted to write a children's book because I would love to do that. Yeah, I think it would be fun too. I would love to do that. You know who did that? Andy Vercelli did that and he's got a really, we've bought them before.

He had the Bulldogs. So he told children's stories through the story of his Bulldogs and I really like them. They're like entrepreneurial. So it's like kind of cool like that. So I like. I did do like a comic book and Everett's really into it too.

So we've actually, we've started a whole thing of like drawing like parts of it. Yeah, and like writing a whole story. I knew you would have some shit like that. I can't help it. That's like where my brain's at always. I would, I really want to do it. I actually think it would be a lot of fun

to write a children's book. So do I. Plus I think that's at my level. I don't think I could write. Well, a lot of pictures. Yeah, I could definitely entertain some kids. I don't think I could write. Well, a lot of pictures. Yeah, I could definitely entertain some kids. I wrote a pen around. Throw a couple sentences.

There's a whole book for kids. Still need someone to spell check it, but we all right with the kids. No, I like it. And you can teach a lesson and make it fun and, you know, for kids. Like, you know, my daughter loves the caterpillar, the hungry caterpillar.

Oh yeah, he loves that. He loves that. You have a little app, you know, too, with that, right? Really? Yeah, yeah, there's a little app where you can move in and control them to go eat the app. Max loved that. Oh, yeah.

And there's a whole series. There's other books with it. But she likes it because it's interactive. There's a hole she put her finger in every time. So we crack up. He ate five apples when she came. Have you tried to introduce number blocks yet? No.

You need to do that, dude. I swear by that right now. I cannot believe my son's math from that and how much he's just like taken to it. And it's like, and it just keeps, and the series goes on. So the more they're into it and stay with it, like the more it accelerates, like what he's doing, you know, so it went from just counting to. I got to look into that.

Yeah. I got to look into that. It's easy. I mean, there, there are toys, there's books, there's a series on Netflix that goes with it, so there's all kinds of things with that. Since I brought it up on the show, I've had tons of parents reach back out to me that have that I've done it and doing oh my god this thank you so Much this has been great. So it's been I've gotten great feedback. Yeah. All right. That's all I'm gonna look into that also Wanted to bring this up. So NCI one of our partners they have so they do a good job with this

So they have a guide Specifically for trainers to teach them how to get 10 new clients. So it's very specific. You wanna get 10 new clients? Get this guide, we'll teach you how to do it. And what I like is your battle plan. I like that it's that specific. It's not hacky either, it's not like, you know,

cold DM traffic, stuff like that, so it's actually valuable information. No, no, no, no, this is literally like, this is exactly the steps you can do to get 10 new clients. It's very achievable, very realistic. Is it cost money or is it free? No, it's free. Oh, it new clients. It's very achievable, very realistic. Is it cost money or is it free? No, it's free.

Oh, it's free. It's on our link that we have. Is it the same URL, Doug? NCIMindpump.com. Yeah. And they get it all set up. Oh, awesome. Very, very cool.

Shout out. I have a shout out that I wanted to give today. This was so one of our employees, Margaret, who by the way, she does phenomenal job customer service. She's awesome. Constantly getting messages from people saying that she really by the way, she does a phenomenal job, customer service. Constantly getting messages from people saying that she really helped them out, doing a really good job. So she, I don't know how she's connected to this company. Please forgive me, Margaret, I totally forgot.

But it's a company that sells socks. Socks? Yeah, they sell socks, they sell some clothing, stuff like that. But the reason why she wants me to talk about them is that 50% of their revenue goes to helping homeless youth and they help them through teaching them skills, getting them off drugs, like, you know, just really like, like really good

constructive ways of helping them. So 50% of their profits. Speaking to that, what is, I've never actually looked at the data on that. Is that growing? Are we having more young people that are homeless? Yep, but the site, by the way, is hippyfeet.com. That's where you get it. But yes, it's grown quite a bit.

I didn't know that. California's, I think we have one third or something like that of all the homeless people in America. One third? Something like that. It's like a crazy number. I don't know if that's accurate. So whatever, was it like four something billion,

I think all those taxpayers paid for Gavin's problem. No, it was 20 billion. 20 billion, oh sorry, 20 billion. Did you know that? And it's where it's at now. No, no, no, they spent billions of dollars on quote unquote solving the homeless problem. I do remember.

And then they audited it, and they didn't know where the money went. And I know the stat too, I heard the stat, like you could've really given like every single one of them like a fricking $50,000 a year paying job for like the next two years, crazy like that. I saw that, it was crazy. It's absolutely crazy.

Is that true, I wanna know about that one, two things. I wanna know, Doug. Like what percentage of homeless people in America or in California? Let's just Google. Yeah, I wanna know that stat, and then I wanna know the young one too. I did not know that there was a what percentage of homeless people in America are in California? Let's Google. Yeah, I wanna know that stat, and then I wanna know the young one too. I did not know that there was a lot of young homeless people.

Yeah. And like by themselves? Yeah, teens. I don't think children, but I think teens. Because if you see a kid that's homeless, they're gonna get picked up right away. Yeah, 28% of the total homeless population in the United States. There you go, bro.

Over 1 4th. Wow. Over 1 4th. Almost a third of the states. Of in the United States. Over 1 fourth. Wow. Over 1 fourth. Almost the third, like you said. Of all the homeless people in America. Remember that when you're voting. There's a little bit of a bias there, not that I'm at all defending Gavin and how we run the state, but it's like,

if you were gonna be homeless, it would be in California. Like the weather is like, where you could live outside year-round, that's probably the safest. Like you ain't, you're not at Buffalo, New York, you're not fucking homeless in Buffalo, New York. Because you'll die by winter. So, and there's places in the Midwest, the same thing.

I would like to see, you know what would be a better number to look at? So if I'm homeless and I'm in Oklahoma, like I'm hitchhiking all the way to California to be homeless. I'm sure that happens, right? So we probably get a lot of homeless people too from other places.

Yeah, I don't know, it's a lot, man. That's crazy. There's parts of LA that are- Yeah, no matter what, that's crazy. Like it's a small city. Well, LA- Just in LA. LA and San Francisco probably account for like 90%

of that stat you just gave, right? I forgot how many homeless people in LA, but it's like- Bigger than cities. Yes, it would actually be, I think it would be one of the largest cities in America The homeless people in California. Oh Yeah, all of California they meant just in LA no in LA. I can't remember what the it's high though

I've seen the number before and it's like oh my god, that's considered like a that's a good size You know what? Here's why here's how you know politicians are just a complete waste of space because they position this as a They position this as a, they position this as a lack of houses. Yeah. Oh, these are homeless people because it's expensive to live in a house. That's not the problem. They're mentally ill drug addicts, 90% of them. You can give them a house and all they'll do is- Well, don't get me started on that too. Remember that, I remember I shared that one documentary a few years back that I feel like everybody should watch because it was so enlightening was the one where,

and I wish I remember the name of it. Doug, I know you watched it because I think I shared it with you. But the way the drug rehab cycle works, holy shit, is that a hustle? Yeah, like too many incentives. It's like, I wanna say it's either in the 80s or 90% are not successful.

So the success rate of those things are crazy low. Not only that, but the people that the, the, the, I forget, like the, the brokers who get the patients back into these things, they get paid such a high commission. Yeah. There's this, there's this incentive to get them to fall back off the wagon and go back in. So you've got these guys that are like, send them to rehab. They make their big, huge cutback. they get out, then they connect them with people to get them drugs again so they get hooked again and then they, it's like, and they're just making money off of them. Here's the article.

What's it, are you looking for the name, Doug? Body Brokers. Yes, you have to watch this if you guys never watch it. And by the way, the population in California is 11.7% of the United States. So no, so we have a lot of homeless people regardless of the size of the state. Wow, so this is the article I was referring to. Audit finds California spent 24 billion on homelessness in five years.

Not like in a whole life, just five years. And they could not, they didn't consistently track outcomes or what's going on. Yeah, they didn't even, there's no accountability. When you have that much money going out. And you're trying to tell me there's no corruption that's gonna foster from that course break dude A lot of people made a lot of money with that watch watch that body broke. Give me a break watch the body brokers

I've 25 more billion you could have built some serious hospitals that would help these people with their made it Yeah, the drug is that kind of money anyway, whatever Seed is the world's best Probiotic look you already know by now the benefits of probiotics. They've been shown in studies to improve gut health, digestion, skin, inflammation, in some cases, mental states. Well, seed is the best. They have the leading researchers and scientists on their board.

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We'll wait on you. Yeah, yeah, yeah. So kind of a non-traditional question for you all. So I'm 38. I started lifting maybe 10 years ago. Nothing with consistency until about the last year. And right now I'm on the end of phase one of map split, which has been, I've been enjoying that one a lot, but I started ballroom dancing about 18 months

ago, and then I got into the musical theater sometime last year and lifting a human is a lot different than lifting weight. So, especially like on your shoulder. Uh, and so I was wondering if you had, I had some thoughts about conditioning for dance lifts. I looked up some like male cheerleader routines and I was wondering if you all had some insider thoughts on how to condition for dance lifts. This is a really interesting question.

Yeah, it's unique. I haven't thought about stuff like this. I actually trained a ballroom dancer and I trained a couple competitive cheerleaders where the base had to hold people up. What would you get? Like a sandbag or something? Yeah.

Well, so it depends. So my advice is going to depend on how often you're practicing with a human because the best possible way to train for this- Is a human. Is to use the human, to practice lifts with a human in a choreographed routine. There's nothing's gonna match that. So how often are you doing that? How often you're training and practicing, you know, these movements? Last year when I was doing it more, I don't have any dances like that going on right now, but last year when I was doing it,

it'd be at least once a week, sometimes twice a week, but it wasn't daily and I wasn't able to okay more often yeah okay what part of the the routine or lift do you find most difficult at the takeoff the stabilization of top like the typically it's the stabilization for someone who's new yeah okay yeah I think it's a stabilization then yeah okay it carries yeah unstable stuff that's it overhead carries overhead carries while walking forward walking backward walking Okay. Oh, you can carry unstable stuff. That's it. Overhead carries. Overhead carries while walking forward, walking backward, walking laterally, adding rotation. You know, basically holding a weight above your head with a strong, stable, stacked position

while also moving in different planes of motion. But the regression from that would be just to hold something. Get really good at just holding something overhead for time and then add movement. That'll be your best. What do you guys think about having, if you had access to getting an earthquake bar and doing that?

Yeah, I was actually gonna mention, they call it chaos training. And I know Smitty and DeFranco have put out some good content on this, but there's also ways you could put like say a rubber band across if you set it up at a squat rack and you do a push up on top of it and just that instability training is what they're seeking after is to be able to kind of get through the movement of it, but also challenge to the extreme sort of, uh,

the stabilization component and the earthquake bar Adam's talking about too. It's like our bamboo bar, uh, gives you a little bit of that flex. So it has two rubber bands on the sides and you hang weights from it. And so just that little bit of movement, you have to be very slow and controlled and it, it helps for you to like adjust on the fly of all these little variables that come at you. different type of training but very specifically I think it would apply well for humans because humans the body weight yeah it just shifts on you it's all that way have you seen that before

Lee have you seen one of those bars I never seen it never so when we get off just Google bamboo or earthquake bar and you'll and they're pretty cool. And I think you I mean right away I think you'll see the you know So to add on to their carries too Like I wanted to add there's if you you wrap a rubber band around a kettlebell for instance Or a dumbbell and you do some carries that way as well. So you're just holding and gripping the rubber band So it's not too long you wrap it up. So it's just a few inches but having that bit of,

um, bounce to it also to creates another variable that you need to stabilize. Yeah. So the, the, the key is to understand this, right? There's, there's different kinds of strength that you can train and they all, they all, there's crossover. In other words, training one tends to contribute to another one, but it doesn't contribute fully to another one. There's some specificity there. But if I was training a grappler, we're looking at explosive throws. So you throw someone over your head, right? For something like what you're doing, there's also an aesthetic to how you hold somebody

directly above your head. You're not just holding someone up. First of all, you're not just hoisting someone like a grappler. You're lifting them up but there's an aesthetic component where you have to look a particular way. Controlled and poised. While you're doing it and so that's why holding a weight above your head, practicing there, slowly progressing to where you're moving and then watch yourself, record yourself because the aesthetic is also extremely important. How am I positioning myself and holding myself?

Because it's not just shoulder stability, that's a big part of it. There's also elbow tension and then of course moving down the kinetic chain, there's the stability in the scapula and then the core and the hips and how you move your lower body all the way down to your feet. Because if you look at the top performers, I mean, I could overhead press more than most top dancers, but I could not hold somebody over my head with the same aesthetic, not even close. I could probably throw someone over my head, but I couldn't hold them, let alone move into different planes of motion or dance and have an aesthetic quality. So you're really gonna wanna focus on that.

How you look and how you hold the weight and how it feels to you. And the more you practice it, the less fatigued you'll become. So there's gonna be two different ways to do this. One of them, and this is the more infrequent way to do it, or I should say, when you do this, do it infrequently, is to train more to fatigue. I'm really trying to get stronger. The other way is to practice it. So I'm training well below fatigue. So I'm going to take

a weight that I can hold for let's say 60 seconds. That's my max. But all I'm going to do is I'm going to practice for 30 seconds and I'm going to move for 30 seconds and perfect my technique, put the weight down, rest until I feel fully rested and recovered, and then do another 30 seconds. Never going to fatigue. Always just practicing the technique. That's the more frequent way you're gonna do what I'm saying. Yeah, especially because it's performance-based. Totally. Yeah, more specifically because I feel like we just threw all kinds of shit at Lee and like he's probably gonna hang up this phone and be like, Okay, where the fuck do I start? Just go pick up people, dude. If we were to help him modify one of our programs, one, what would it be?

And where would you guys insert some of the strategies that we just gave him? Is symmetry a good place and then modify some of the movements in there or replace some of the movements there? Like what would you- I think the one that would contribute best would be performance, but with performance, I would start all the workouts with overhead holds like I'm talking about. That's how I'd start the workouts,

and then what I would do is I would take volume away from other overhead pressing movements. You don't wanna add volume. You want to reduce volume in other areas so that you can add it to something more specific. More emphasis on the stability component. Right. Start the workout that way. Don't go through the workout and then finish that way.

I would start the workout that way. Yeah, with 15 minutes of practice, like I said, at that 50% intensity. Then go into maps performance and I would cut volume away from all my presses. I mean, I would literally, so I would take your advice, because that's easy, right? Just every workout, you start with that, your plan, that's easy. Then I would, anywhere where there's a shoulder press

in performance, I love the earthquake bar as a replacement of that, and you- You just gotta reduce the volume. No, you're replacing it. Yeah, yeah, yeah. You're replacing it. So wherever there's a shoulder press movement in MAPS performance, insert earthquake bar

or bamboo bar, whichever it's labeled as, and use that and put emphasis on the top and the stability portion, right? So like let's say there's a movement in there where we have like a standing shoulder press, you know, in there and traditionally someone just presses, come down. If I'm training you, I'm going to press, I'm going to stabilize that bar at the top for a good five seconds or so, then come down.

The cadence is way slower. Yeah. Even like a three count on the way up and then hold, yeah, five, six seconds. Yeah. To really emphasize that. And reduce your reps, right? So you're not gonna do 15 reps where it might call for 15 reps You're just gonna do five for five second holds up there and then come down. Yeah, let me back up for a second I wouldn't slow down the positive because when you're performing he's not lifting a dancer

Slowly the positive No, you can press explosively because that's the way you're pressing a dancer up. But then the hold at the top. Now you can lower. You'll see how that works. Yeah, I was going to say, good luck with the kick bar. Oh, okay, now I see. The recoil on that's going to be tough.

I guess my point not like it was a cadence of three is like just gradually up. Yeah, I mean control. The beautiful part about the earthquake war is it's going to force you to do that. Yeah, that is the challenge of the exercise. But just to give you an example, you know, let's say there were nine total sets of overhead type movements. It would be something like seven where you're holding and stabilizing and practicing that and then like two where you're actually doing full range of motion press So a lot of it is gonna be in that stabilization at the top because that's typically where

You're gonna be performing and where the aesthetics matter the most during your performance Yeah, no, I'll look up that earthquake bar. It sounds New and different. Yeah interesting. So yeah, that sounds great. I'll check out that MAPS program and I'll have to listen to this again. You threw a lot at me there. So yes, we, yes, we did. That's why I was trying to avoid that. We'll send you MAPS. That's what happens when we get a unique question. Yeah, it's like it gets our brains fired up. Too fun, right? So Doug, we'll send you over MAPS performance. We got you on that. And then again, just to keep it simple, I think Sal's early advice about how to start the workout that's implementing that. And then just

where the shoulder presses are, put the earthquake bar. That alone with those two things alone will help a lot. And when Adam's done writing MAPS dance, we'll send that to you. I love this. What a great pickup line though to get to be able to lift up cute girls everywhere. Yeah. Hey, can I practice this? Can I practice this. What a great pickup line though to get to the ill to lift up cute girls everywhere. Yeah. Hey, can I practice? Can I practice this move on you? Let's do some reps together. Yeah. Yeah. Yeah. Yeah. I might feel a little aggressive. My health.

All right. Thanks guys. All right, Lee, you have a good one, man. You too. All right. Yeah. Put that on your dating. He had a compilation right there. That's not him.

Is it not him, Doug? No. No, it's Dancing with the Stars. Oh, okay. I thought maybe the same. I was like, oh, this would be cool. You put that on his dating profile. I must be able to pick you up overhead. Yeah, I've been picking people up and just throwing them. It's not often we get really unique fun ones like that. That's how you know. It's such a different, this is what's I mean for me at least, I'm like this fanatic,

right? Strength is so interesting because you could be so strong in something that looks so similar Then try a different way to exhibit that strength with a different skill and it sucks like I you know because I was a grappler I mean I could throw things I could throw things overhead I could pick people up and throw them but tell me to hold someone overhead and have that stabilization and look good like that is That's the so different. That's the said principle. It's very specific I mean you could get a guy who's a strong man who could do 400 pounds over his head to look good like that is so different. That's the said principle. It's very specific. I mean, you could get a guy who's a strong man who could do 400 pounds over his head, but then he would be wobbly with 110 pound girl.

Totally. Yeah. So it's like, it's very, very specific. Our next caller is Nathan from Georgia. Nathan, what's up, man? How can we help you? Hey, how you guys doing? We're doing good, man.

Hey, how are you doing? Well, thanks so much for taking my call. I've actually found you guys just last week and an opening came up to jump on with you guys. So brand new listener I've only been working out for a little over a year Well specifically lifting I've always been pretty active in my job keeps me fairly in shape But got into lifting really to work on my discipline. And of course, that's always a struggle just trying to keep everything on track. But then I found you guys through the Jason Kalipa podcast. And he had mentioned something about the 75 hard program. And that

really just kind of clicked and felt like something I would benefit from just from really the mental side. And I'm in day seven. So I started that day seven today. And my concern is what I've kind of set up for myself has me set up for overtraining. The couple of days ago, like it was um, cause of what I've set up. Uh, so where I learned my workout, uh, routine from is from the Michael Matthews book, uh, the bigger linear stronger stuff. That's kind of where I got started. So he's doing a, uh, kind of a body split set up.

And so I'm looking at a five-day body split Adding in a couple of yoga sessions doing running some rocking as well as some hit runs But I'm just concerned after listening to you guys How much volume I'm doing really I feel like I'd buy the end of it if I'm just gonna burn out or if it's just Gonna make me quit just because the volume that I've added on in my workouts. I'm glad you found us dude. Yeah I'm glad we're catching you right now. So here's the deal great decision to follow Mike's program. Mike is one of our good friends and Mike knows what he's doing so his programming by itself is great so I what he's doing. So his programming by itself is great. So that would have been great. Doing 75 hard, not a fan of at all, especially doing it with everything. Now, the only thing that I like

what you said for the 75 hard is the mental side. And if that's all you cared about, right? Because you're going to just throw out all the physiology, the science of building muscle, burning body fat, getting stronger, goes out the window completely with a programming like that. It's not designed for that. It's literally a mental fortitude. Can I suffer for 75 days and have the discipline to get up and keep doing it every day? And if that's all you give a shit about, then I'm not against that either, but it is a horrible way to train. Yeah, I'm gonna push back a little bit. I agree with half of what Adam's saying. It is a terrible program.

75 Hard is not a good workout program. Here's why I'm gonna push back, okay? When it comes to training mental discipline, it depends on who I'm talking to. It would be a hard lesson in mental discipline, it depends on who I'm talking to. It would be a hard lesson in mental discipline to have me take time off the gym. For other people, it would be a training in mental discipline to get them to go to the gym. So it really depends on the kind of person you are and why you're doing this.

Do you have a tendency to overdo it? Are you running away from something? Do you beat yourself up often? Is exercise replacing another habit? Are you using it to distract yourself? Are you going through self-punishment? Do you have body image issues? If you have a tendency to overdo it and beat yourself up And this is just what you do you get obsessed and hurt yourself and go crazy Because you're running from something or whatever

Then the discipline is not could keep going in that direction. The discipline is to train properly. So I need to ask you some more questions. Like, are you that kind of person? Are you that kind of person where you tend to overdo it? You have obsessive type personality. Could you see yourself abusing exercise? So for me, I find myself making excuses like, oh, I slept in too late or I stayed up too

late. So okay, well, I just can't, I guess I just can't go to the gym today. To where I have made a habit of not keeping promises to myself. That's what I'm trying to do. You gave me all the information I need already, Nathan. Okay. So here's how you build the skill of doing that. You don't build that skill by making promises that you're not going to be able to keep.

So what you don't do is go from, I don't keep promises to myself to saying, I'm going to do 75 hard. You say, I'm going to start slow. I gonna start slow. I wanna set myself up to succeed. It's like if you had a kid and you want them to build confidence, you wanna challenge them, but you don't wanna push them so hard that they constantly fail

because you actually do the opposite. You actually crush them as an individual. You want them to have some wins, but you want them to be somewhat challenged. Small wins week over week. Yeah, so 75 hard is not a great, for a lot of people, it might be for some people, that's not really a great way to build that discipline.

It may just be doing something every day that's appropriate and doing it consistently for long enough. What's the longest stretch of time that you've been consistent with appropriate exercise? How long has that been for you? Um, I mean, I've done a couple of months, five days a week, but then I'll come up with excuses that'll drop down to four, then something else will come up, I'll do three, then I'll jump back up the floor, then it might go for a stretch. Okay.

So I like going into the gym five days a week but sometimes I guess that just ends up being too much. I got a program for you. I got the right program for you Nathan. I'm gonna send you a program it's called Maps 15 and I want you to follow the barbell version on there and you're literally gonna go to the gym and it's it's most days you're gonna go to the gym most days. Six days a week. It's six days a week but you're in there for about 25 minutes, you're doing two lifts. And I want you, now here's what's gonna happen when you follow this.

Number one, you're gonna get really strong. You're gonna get really strong, you're gonna build good muscle, you're not gonna feel overtrained, you're gonna feel fresh, you're gonna feel good, and you're gonna wanna be consistent. You're gonna wanna be consistent because your body's gonna feel really good.

And it's six days a week. Yeah. Okay, after you're done with that program, then we have other programs that you can jump into that require more time in the gym, a little bit more whatever, but MAPS 15, I love that for you. I love that for you. I think it's perfect. Okay. And because, I mean, I really like Andy Vercella, right? I like him and I like his messaging and what, and I know what his, I know what his desired outcome is, what he's trying to do for people. And I think in this time and in this day and what and I know what his I know what his desired outcome is what he's trying to do for people and I think in this time

and in this day and age I think a lot of people do need to toughen up a little bit but there's a way to modify this and still accomplish right like so I would follow what exactly what Sal's doing and then the things I really like in 75 heart is like the drinking the water the getting outside they go up like so if there's things like that I'm totally okay with you adding that into this thing. It's like, hey, every day I'm going to get my gallon of water. Every day I'm going to go outside for 20 minutes and get sunlight, go for a walk. Stuff like that's okay, but what I don't want you to do is the running and the training volume

that's in there. Follow the follow maps 15, the way Sal Sal is saying and then you can incorporate the other stuff. I like the getting outside and walking. I like the drinking the water. Like those things are really those are going to benefit you. That's going to help you recover. Those things are going to be a healthy thing to add into this. But the amount of exercise that's built into that for the average person that's trying to build consistency. It's it really sets up a lot of people for failure. So I'm not a fan of the training. So follow the training that Sal's saying, and then you can incorporate the other things that are more recuperative from 75 hard into the routine.

Yeah. So it's just a way better formula to build momentum. And that's really what we're trying to do is get those wins and get you your body really, um, to respond. And you know, you'd have that kind of energy where you're excited to get into the next day. Uh, so it's like, you're, you're ready to come back and then perform again. And it's not something that's a grueling process. Doesn't need to be. This is, this is the misconception with everybody out there, uh, training.

It doesn't need to be punished. Uh, so, you know, to try this, try this angle with it and you'll see how much it benefits your body. There's a lot of content too, Nathan. I mean, I know you're just now really getting to meet us and listen to some of the things, but we've talked at Nausium about a lot more in depth of the reasons why you don't do this.

And understanding that when it comes to adaptation, right? You're, you're, you're trying to build muscle. That's, I'm sure if we put 10 pounds of muscle on you, you'd be very happy. And so that's like what you're trying to do, trying to build. And it's not how much can your body body withstand is going to get you there faster. That's not how, that's not how it works. That's not how the physiology works. It's your goal is to, like Sal was saying was just, you want to challenge yourself like a kid, just a little, a little bit more than what you were doing, but not so much more that you, you end up getting so sore.

Your body's trying to recover. You overcome your body's ability to adapt is what ends up happening. And then you don't build the muscle. And then, but you get the mental and then you get the mental fortitude of punishing yourself, but you don't get the results for that work you're putting in. In fact, it's crazy that if you just barely stretch yourself a tiny bit week over week, you will see more muscle, more gains, more strength. And you'll build that mental fortitude in a much more consistent, applicable way.

It'll stick too. That's right. That's the thing. Okay. But keep going down the rabbit hole of our content too. By the way, we have an AI tool called ask mind pump.com. So if you have like random questions, you go to ask mind pump.com. Our AI will answer it.

Also, it also give you episodes where we go in depth with whatever that question is. Yeah. I've been listening to, I don't even know how many podcasts from you guys now. It's been like drinking out of a fire hose with you. Good, good. Got some catching up, good. Good, good, man. I appreciate that. I'm glad you found us. Yeah. Um, and I do, I do enjoy running as well. So how would you incorporate that? I mean, I'm not like some crazy long distance runner, but like 5k or a 10k deal. How would you incorporate something like that into the maps?

What's reasonable for you, uh, that you know, you can maintain forever. What's reasonable for you that you know you can maintain forever? Like what's a reasonable amount of running for you? Because I don't know what that is right? That you think like I can keep that up for the rest of my life. Or you like doing that. Yeah what does that look like? Yeah probably like two three days a week. Okay go one day a week. Is that? Yeah one day a week. Just do that with Maps 15. Follow that all the way way through when you're done with maps 15 Then if you feel like you want to add another day do it but go one day a week plus math 15 And I think you're gonna get ready great

Okay Awesome. Well, thank you guys so much. I appreciate it Nathan I'm gonna give you one more thing too since I know you're trying to work on the mental discipline and all that stuff like that I'm gonna I'm gonna hold like what's it? What's the date today, Doug? It is April 17 17. All right. I want to hear back from you in 60 days Yeah, we'll have you back on the show 60 days. Okay 60 days of reporting back to us on What what you've been you know what fuck that 30 days? I don't even want to wait 60 Give me 30 to 30 30 days from now

Following what we what we were telling you right now and I just want to hear how you're doing and how you're feeling. And we're going to hold you accountable. Okay. All right. All right, Nathan. All right. Thanks for calling in, man. All right.

Thank you guys. See you in a month, brother. All right. Yeah. Good question. Will you make sure you put that note on there so Jerry knows to look for it? That's a really good question. Um, and you know, the whole, the idea around building mental toughness,

I think sometimes is a way that we ourselves or other people use to mask or to cover up or to excuse the poor programming or the fact that it's inappropriate. It's like, oh yeah, I gotta push through this, even though it's destroying my body, like this is good for my mental toughness. Maybe, maybe not, you know?

Life's gonna challenge you anyway, and what you wanna do is go through the process, go ahead and challenge yourself, but do it in a way to where you're not making yourself, you're not setting yourself up to fail. Where the other side is beneficial, that's right. Like I don't wanna end up on the other side like half dead. I've had a really hard time reconciling my my feelings around this because I came out early on

On the show when 75 hard first came out and really hammered the fuck out of it Like it was so the opposite of our messaging now now I have this whole different feeling about it because I've grown to love Andy Vercella. Like I love his message I love his content. I love his stuff. He's putting out. I've got to know him You know why he's putting it right? And so I understand what he's trying to do He's like and he's he's very convicted about We have a lot of weak fucking men out there that and and and I agree with that I agree

There's a lot of weak young men that don't have good strong men in their life that are teaching them to have Mental fortitude and discipline do hard things and there's such value. I get it. So I, so there, so that's why I'm so conflicted. But then if I get a client who's coming to me and they want the best path in order to get fit and in shape and build this as a lifelong pursuit, it's not the way I would do it. It's just not. To me, it's just, it's one half of the discipline.

You know, the other half is to be able to control that into the appropriate dose. to do it, it's just not. To me it's just, it's one half of the discipline. The other half is to be able to control that into the appropriate dose. So yes, it's doing hard things, 100%, but also it's what's gonna benefit you the most. That's a whole nother discipline that you have to learn. The other thing too is that, it reminds me of, there's a movie called The Bronx,

I don't know if you guys have ever seen that. Love that movie. It's really good, right? And the little kid, Collodro, right? His dad is Robert De Niro, plays his father and the little kid he idolizes these professional baseball players and his dad's like I don't remember what he was doing he's talking about this like this professional baseball because dad's a bus driver and how good they are and whatever and they're like though he goes your dad shows up every morning goes to work wakes up early works for hours comes

home he goes that's that's toughness The reason why I'm saying that is, okay, 75 hard, 75 days of testing yourself. Men are having challenges not because they can't do that, they're having challenges because they can't show up as good fathers, they can't show up as good husbands, as good sons, as good leaders every day for years and years and years, not 75 days. So I get why these are popular, but you know, speaking to young men right now, like that's not what being tough is. And I'm speaking from personal experience as a 45 year old man, it took me a long time to learn this. It's showing up every single day doing the little things for years and years and years. And that's what we need more of, not guys that could

go crazy for 75 days and then go, you know, do whatever. That's not the same thing. Yeah. Our next caller is Heather from Wisconsin hey Heather how can we help you hi guys thanks for taking my call you got it worse thanks for calling in awesome hopefully I'm not too echo-y I'm actually in my garage Jim no you're good that's a bad I found you guys about six months ago and I was so excited to find you guys cause everything that you guys say is 100% what I've always believed in. And I never knew a lot of that information was, was out there that I

could grasp and understand. So thanks for, thanks for having me. I'm so appreciative. You got it. Can we do it for you, Heather? I mean, I'm so appreciative. You got it. Can we do for you? Heather?

Um, so I recently lost 35 pounds and I, you know, normally I work out about three days a week, I've been following your guys's programs and I absolutely love them. So my question is how do I work on, um, body parts that are lagging behind, like especially my glutes. Now that I've lost the weight, it seems a little bit more on the saggy side. So just wondering how I can incorporate different moves into your guys's programs, because I love the programs, but like any woman, we always want to add more for the legs and glutes.

You're going to love Heather. We literally yesterday, we just recorded Heather, we literally, yesterday, we just recorded a whole episode on, what was the title Doug? Yeah, Why Your Butt Won't Grow. Why Your Butt Won't Grow. So we have an episode coming in the next week or two. Actually it's 2322, it will be live when this airs. Oh nice. Yeah. So when your episode goes live, it will be live. So it hasn't came out yet, It's 2322 Doug said is when it'll come out. That's the name. That's the number of the episode. So that that'll be a good one for you to listen to just because we go into great detail about that with everything from nutrition and all

the things and exercise, best exercises. But we have a program, MAPS Aesthetic, that is designed to help with lagging body parts. And so it's it that's exactly what it is. So you would pick say glutes and hamstrings as your two muscles that you wanna focus on. And then you would implement those movements into the program. And so have you seen, or do you have MAPS Aesthetic yet? I do have MAPS Aesthetic. I was gonna run that next.

I'm in the middle, I'm at the end of a cut right now. So I was gonna run performance and then go into Aesthetic. But like, I guess in the middle, I'm at the end of a cut right now. So I was going to run performance. And then go into aesthetic. But like, I guess what I want to know is how I can incorporate different moves into like, say, symmetry or anabolic to, you know, because I want to run the different programs, I don't want to necessarily run the same program over and over again. But how can I add more moves into the programs that you guys already have

that I already have and you know, because you guys always talk about, you know, farmer carries and all these different, different things that would help with those movements, but there's really no like hip thrusts or actual glute, glute movements. Um, but the squats and the deadlifts I know are, are doing a great job for me right now. Yeah, you know, just the short answer is you would start, regardless of what program of ours you're following, you could start all of the foundational workouts with a glute-focused exercise.

Okay, so it doesn't matter what math program, when you start your workout, start it with a maybe three sets of a glute focused exercise. Then what you do is you take those sets and you remove them from other exercises in the workout. Because you don't want to add volume, you still want to hit the same amount of volume. So you take it away from the body parts that you feel confident with. So like, okay, I'll take some away from my shoulders, I'll take some away from these

other lower body exercises or whatever. So you would just start your workouts with like hip thrusts or you know, you know, kickbacks or something that's that's group focus. Well, we'll keep it even simpler. And I'll give you the answer to what the episode gets into. We pick three movements and we tell you to do that three times a week. So literally, if we follow math performance, all you're going to do is start the workout, okay? Day one, barbell squats. Day two, or the second foundational day is hip thrust. Day three is deadlifts and let that be the first exercise you do on every foundational day. And then you take the day that you do those squats, you replace whatever leg exercise that we have in there, which is, I don't know what it is. It might be squats or it might be something else.

But you just reduce the volume from somewhere else. Just replace it, you replace it. And you start every workout with those movements, right? And that by itself, plus a calorie surplus is gonna be important too, Heather. Yeah, you're not gonna build your butt in a deficit. Yeah. Right. So that's the big key, right?

So get yourself in a nice, and I know you just said you're coming off a cut, so this is perfect timing. You go right into a small calorie surplus, follow performance, whatever leg exercise is in there, instead of doing that, you start to work out with one of those three. And Heather, your technique and feel is more important than the weight that you're lifting when it comes to a lagging body part. Because you, yeah, so when you're doing your- It's about the recruitment. Yeah, when you're doing your lower body exercises, let's say you're doing a barbell squat, right?

You could theoretically be doing a barbell squat and a lot of the emphasis is going to your quads. You just don't, maybe you don't necessarily notice it except for the fact that maybe your glutes aren't keeping up with your quad development. So I would back off on the weight and when you're doing the squat, really try to feel it in the glutes aren't keeping up with your quad development. So I would back off on the weight and when you're doing the squat, really try to feel it in the glutes and do this with every exercise that involves glutes. Go lighter and try to connect and feel the glutes because you may have to change your

recruitment pattern a little bit because everybody develops a recruitment pattern and sometimes it favors muscles that you may not necessarily want to develop more and you want to place the focus somewhere else. In order to do that, oftentimes you have to reduce the weight and really focus on the technique. Here's where like squeezing with intensity actually makes a difference. And that's something like it's a signal to your brain that, you know, this is, this is a part of, you know, enhancing and adding more muscle fibers into the movement to really command that.

And so to be able, especially at these peak parts of, let's say, the hip thrust, where you're really squeezing those glutes at the top, hold and emphasize that and really squeeze with tension there, with a little bit lighter weight. A great way to do this before you do those movements So okay each day, but we're just to say Monday Wednesday Friday So easy so Monday you got the squats Wednesday. You got the hip thrust Friday You've got the the deadlifts before you do those those movements get on the floor and do a floor bridge do two sets of 10 10 to 15 reps of just floor bridges where you're squeezing your butt at the top

of the bridge. Just so you can start to feel them. And that all you're, all we're really doing is getting neurologically connected to the butt really well. And then do your, do those exercises, then do the squats or then do the hip thrust. That will help you get better connected before you go into those movements. Simply doing that with your surplus, we're going to get, we're going to get gains on your butt.

Yep. Okay. Yeah. Cause I don't need a whole lot of gains. Cause I, like I said, I was a little chunkier on the bottom half of my body, so I never worked it very much. So now it's sagging and I want to make sure it can lift. So yeah, yeah.

Well, that's what we're telling you. We'll do it for sure. Yep. Perfect. Perfect. I will start doing that. Um, my second question was, um, you know, I've, I tend to get sore after some periods of, of working out. So like right now I'm finishing up symmetry and I'm not to the point where I am so sore that I can't work out, you know, a day or two later, but I'm, I'm continuously sore all the time and I'm not sure why, if I'm, if I'm pushing too hard, am I, you know, not getting the right type of calories or what, what causes that? I, it's not like

DOMS where I'm super sore and I can't move. Um, You're typically, typically that means you're doing too much or going too hard. Um, what is your protein intake look like right now? Wow. Is that current right now? I'm at, I'm at 150 to 160. Okay. So I wouldn't, it's, I don't think it's diet.

Um, I would say you're probably doing too much and going too hard. So take our programs and cut the just total volume cut it down by a third Start there and see if you feel better if you're continuously sore. That's a sign that typically it's a sign you're doing too much One one other way that might just could be the from the intensity. Are you training to failure? Are you good about not training to failure? No, I'm good about not By the way, I just Doug just pulled up your picture. You're doing phenomenal. Yeah, you're doing you're doing phenomenal job. Yeah Yes, I also think it will help I mean she's coming out of a deficit right now going into a surplus we should feel it

We should feel better. You should recover better. Yeah. Here's what happens. Yeah, keep this in mind when you go into a surplus Initially you feel like oh wow, I can I can handle more and you get stronger. When you add weight, you're adding volume. So it's not a blank check to do more. Okay. So typically what happens and a lot of people experience this, they'll go into surplus, they're like, yes, I'm recovering good now. I can push more. And then all of a sudden, five, six weeks later, why am I over-training again? Well, you're lifting more so your volume has now gone up now You're matching the you know, your intake. So just overall I think you should cut total volume of any of our programs down by about a third Just so you know to Heather

This is a this is a forever moving target and even with all the years and experience that we have are always still trying to figure this out like I and and the way I kind of, the internal conversation I have with myself is when I feel that sore afterwards and you're like, damn, I just did a little too much. I'm going back in my head and I'm going, okay, like where, first of all, where am I most sore? Or where do I feel a little over sore? And I can always tie it back to like, oh,

it was when I did that extra set of squats or that's when I decided to add 10 more pounds to the bar when I probably should have just stayed at the weight. And I'm just making mental notes of that because I know I'm gonna be in three or four of squats, or that's when I decided to add 10 more pounds to the bar when I probably should have just stayed at the weight. And I'm just making mental notes of that, because I know I'm gonna be in three or four more days, I'm gonna be doing that movement again, and then next time when I go to do that movement, I'm like, you know what, I'm gonna choose to not

do that extra weight, or I'm not gonna choose to do that extra set, or whatever, I'm gonna just stay where it was, or maybe even like Sal's saying, I'm gonna do one less set, and then see how I feel, and see if I still feel a little sore, but not as sore. So you're always kinda playing with that a little bit. And this may or may not be the case, but, uh, with symmetry, there may be movements in there you're very unfamiliar with. Your body, uh,

hasn't quite figured out how to respond and stabilize like, and so in terms of, um, you know, you're going to get more efficient at these movements and which will cause a little less, uh, soreness and stress, but initially that may be a factor as well. And then last one that we didn't say is sleep. So that will also make a difference on like, if you're getting really good nights rest,

like you're gonna have better recovery. If you're not getting the greatest night of rest for the last night or two, that can make a difference too. So all those variables obviously, but it is always a moving target and none of us have that mastered either. Just so you know, you're doing a good job. Well, you guys probably still get sore too eventually, you know, once in a while, right? I mean, it's not uncommon. Yeah, but I know if I, you know, I know if I'm sore often, I just got to scale down.

Yeah, if it's consistently sore, I need to really make an adjustment. Typically what happens, you'll do a new workout. Yeah. It's a new exercise that I hadn't done in a long, long while, or I decided to add more weight to the bar and I kind of knew it when I was doing it. I'm like, ah, I'm probably pretty good now. I want to do more. I feel good. I add more than I'm like, ah, shit, I'm too sore. You know what I'm saying? So it's, it's kind of like that for. Yeah. And it's usually of like that for. Yeah.

And it's usually about like the first two weeks of, you know, cause your programs are split up mostly by three weeks or so. So it's usually about the first week and a half to two weeks. I'm continuously sore. And then by the time I get to the third group week and I'm increasing my weight and I'm, you know, building up, then I'm fine. Well, then I go into the next phase and I'm like, ah, crap, I'm sore again. Well, here's the other thing too, Heather. If you're getting stronger, you're

doing good. You're doing good. Exactly. Yeah. I mean, you could tell by her picture, she's doing great. You're doing good. That's why I don't want to like over-correct you too much. You seem to be doing really well and a lot of the things that we're talking about are really fine tuning, fine tuning that, right? Getting even better. Little adjustments. Yeah. But I'm also really curious that once you go into a surplus, you might run away,

start to feel a little bit better too. Like having an additional calories, for me, it makes a big difference. When I'm low, low calorie and cutting. Oh, huge difference. Yeah, I tend to feel a lot more sore. As soon as I get myself in a surplus, I notice a big difference in my recovery.

Yeah, cause I did go back into a reverse, my first ever reverse, I didn't know anything about it in October after I initially lost that 30 pounds. And I did feel pretty good. Cause I did bump the calories all the way up to about 2300 or so. So that's good. Awesome.

Yep. Could very well be that. Yeah. All right, Heather. Okay, cool. Thank you. All right. Thank you. Have a good day. thank you. Have a good day. You too.

Have a good one. Beautiful hair. Did she say how old she was? No. She didn't. She was great. Great shape. I love her.

Her hair was gorgeous. Great shape, dude. Good question. It's important for people to hear that, you know, especially about the soreness. We talk a lot about bringing up lagging body parts, but the whole soreness conversation, the misconception is still, well, if I got sore, that means I was good, I worked out well. And if I don't get sore, it means the workout

was ineffective. No, it's often the opposite. Often, continual soreness means you're doing the wrong kind of workout. It's a sign of overturning. And typically, when I'm hitting the perfect workout, I don't get sore at all. And that's how it was with my clients.

When I figured this out, it's like, my clients really got sore. Our next caller is Dave from Massachusetts. Hey, what's up, man? How can we help you? What's going on guys? First one, obviously like everyone, I want to thank you guys. I just found your podcast in July and it's been a big help for me.

I might not follow every advice you guys give, but, but it's very entertaining. I enjoy it. And I just want to say real quick to Adam hey how about those warriors huh bro? Oh you did in this call dude. How about those warriors? They get a little old don't you think? Oh bro I'm still don't get me started right now I'm still sore about that right now. He's gonna give you he's gonna give you the wrong advice now. I'm still sore from my finals loss against the Southians a couple years ago so that's why I'm getting that. That's well you guys are having a hell of a year this year, man. I tell you what,

we'll see if we, you know, we'll see if team can, uh, you know, be clutch this year. It's going to be a massive let down because you guys pounded everybody all year along. So if you guys, yeah, well, that's what I'm doing. That's what I'm kind of worried about. So you know how that goes, but also, I'm sorry. I'll be, I'll be, I'll be back when you're ready to talk fitness. One last thing. Definitely peanut butter before jelly. That's all I'm sorry. I'll be, I'll be, I'll be back when you're ready to talk fitness. All right. One last thing. Definitely peanut butter before jelly.

That's all I gotta say. Oh God, Jesus. Good answer. This is coming at you. I'll help him out. What's going on, man? Yeah. Yeah. All right. So, all right.

So 47 year old husband, father of two teenagers. I don't know if you guys can help me out with the teenager thing either, but either way, but I, uh, I, you know, I've always had a weight issue in my life. You know, I was born, you know, I was a 12 pound plus baby that struggled with my weight all my life, uh, played sports and still stuff. It was very active, but still always had a struggle with my, my weight. Well, it got to the point where in 2019 I ballooned up to 505 pounds. Whoa.

Six feet tall. Yeah, but since then I made a commitment to go on a, you know, my weight loss journey and and since then I'm now 292. Wow. Good job, man. Good for you. So

I appreciate it. And so, you know, but now I've in this past summer, July, July, 2023. I've always had a taste to do some straight training and I want to, you know, put my hand at that. So and I did, started going three days a week, then eventually turned into five days a week, I was doing my training is very generic, also, it's very online, bro split chest tries, you know, so I've been kind of doing that now I'm down to four days because I'm starting to get a lot of, uh, some I had rotated cup surgery,

uh, a year or two ago and I have issues with it. A lot of mobility in my shoulders. I had frozen shoulder on the other side. Um, now I got tendonitis on my left elbow had already a cortisone shot there. I actually see the orthopedic tomorrow. And now I'm also getting inner forearm pain to my elbow, mostly from doing bicep exercises. And I don't know if my form's all wrong. I don't know. I don't want to stop. It's very therapeutic for me. I love going.

I hate when I miss a day. So I'm kind of in that thing. And then another one, another thing too, with compound exercises like squat, I have lower back issues. Like I said, my mobility is horrible. So you can get in the bar to where it needs to be the position is just notrocious. I can't do it. So I try and try and I just kind of do it. What actually triggered the tendonitis was I was deadlifting and it was like 300 pounds

and that's when it first started. And ever since then I have, I've had issues. So I've stayed away from deadlift now. I don't squat. I do do benching. I I'll, um, I do bent over rows, those kinds of things, but it's very generic. I just need help. I really don't want to stop guys.

I listen to you guys all the time. I have people have seen me, given me compliments, seen differences my shoulders my body just in general especially people I haven't seen So it's definitely what I've done has worked and I look real quick. So like I said, I started in July at July I think I was like 328 or something and today I'm 292 so even this period of six or so months I've been training I probably has helped me lose some of that weight. But by the end there, I just want to be fit, active, some lean muscle, be mobile.

Like I said, a lot of my training's generic. Yeah, we got you covered. You're over-training. It's very, very easy for me to answer this. Mass performance, too. You have all the classic signs of somebody that's over-training. So when you have repeated, I got, you know, this starts repeated I got you know this starts to hurt and this starts to hurt and this starts to hurt

You're over training and injuries start to pop up We got to scale way back on the volume of your workouts and you'll get better results And I'm gonna tell you something that might shock you But the weight that you lost since July is in spite of the fact that you've been over training So you actually would have done a lot better had you trained more appropriately. You'd feel a lot better and you'd have more muscle and you'd probably be in a better position. So, uh, what I'm going to do is I'm going to send you a program that I

think is going to be perfect for you. And you can replace the exercises in there that you can't do. Um, you know, barbell squat, you can do a leg press or a lunge or a Bulgarian. If there's a deadlift in there You don't want to do it. You could try something else Although I would suggest you do the deadlift just go way lighter and focus on technique and form But I think Maps 15 would be the perfect program for you do the barbell version And then what I want you to do is other times you feel like doing more stuff I want you to just do mobility work

Just work on mobility to keep your body moving healthy and And here's what's going to happen by following a program like this. You're going to feel good. You're going to feel really good. Your body's not going to hurt anymore. You're going to see better progress because what you're listing is classic, very classic signs of just over training. So if you're going to go that route, I was going to go performance with him. If you're going to go that route, then I also want to give him. If you're gonna go that route, then I also wanna give him Prime Pro. That's right, that's right. So I would, so if you're gonna,

I don't disagree with Sal's direction, but you definitely need a, you need some stuff for all the mobility shit you got going on, and we can totally address this. So I'm gonna give you the Prime Pro to compliment the Maps 15 that Sal's saying. And then what I want you to do is, every day before you do Maps 15, you're going to go through the shoulder.

Shoulder, ribs, hips. Yeah. You're going to go anywhere where you've got stuff that's bothered you. So the wrist, shoulder area, scapula area, and hips for your low back. There's mobility drills in there. And I want you just to do two or three of them. That's it. Don't overcomplicate it. Don't do all of them. Just pick two or three movements for, you know, and total. So one for the shoulders, one for the wrist,

one for the hips, right? Let's just actually just do three. And this is before doing the program. That's right. This is just mobility stuff. You're going to do that before you go into your lifts and then you're gonna do your lifts and then if you have any more free time or want to come another day or do you just do mobility. So if there's any desire to do more stuff, just do more mobility because that's going to benefit you the most. The weightlifting portion is perfect what Sal is having you do, just do that. That's

fine. Yeah. And then if you want, in terms of just being active, you know, do you walk on a daily basis? I do. I have a dog. So basically when I get home from the gym, I'll take a two, three mile walk with my dog. Oh, you're good. That's my cardio right now. I love that. You're good. I love that. You'll get better results. Listen, because here's what's going to feel like because MAPS 15, you're in the gym for the workout itself, so not including the mobility, right? The workout itself will take you about 25 minutes. So you're going to feel like, oh, I'm not doing enough.

Now you're in the gym six days a week. Right. But you're going to be like, I used to come in here four days a week for an hour and a half or whatever. It's going to feel like you're doing a lot less. Don't worry about that. It's more appropriate. So it's going to build more strength, more muscle. It's going to reduce your risk of injury.

And then your body's going to respond better. The fat loss will happen more effectively. The muscle building will happen more effectively. It's going to feel a lot better. Right now, what you're doing, these are very classic sign of overtraining, is where you start to see these kind of repeated bing, bing, bing, bing, bing type of energy thing.

It just means you're just doing too much. I want to add one more also, Dave, I want you to watch. There's a, there's a webinar I did prime pro webinar.com. It's a free webinar to watch. And it's, and the reason why I want you to watch this and go through it, uh, well, at least one time is the intent of the mobility is so important also. So you, you can hear me coach you on the video through like how I want you to do the mobility. So go through that right away as soon as you can.

You got time, you got 30, 40 minutes, watch that video. Do you can do it in your living room, put on the TV or your phone and literally follow along with me so you get the intent of how I want you to do your mobility moves and then do like I said right before your workout you're gonna you're gonna pick three of those exercises and you're gonna do them every time before you work out and anything else in additional that is either walking or mobility so as far as weight training follow that math 15 and then anything additional walking or mobility you can do more of now is there should I be concerned obviously like I said I had a quarter zone shot already a quarter zone shot already in my elbow the pains come back

I see my other beauty tomorrow is there a chance of just not he suggested physical therapy I didn't do it he says but he said you're good to train don't worry about it everything looks good he didn't actually honor it we're good so what are you're good to train. Don't worry about it. Everything looks good. He didn't x-ray on it. We're good. So what are you guys opinion on that? Is this something that's gonna, should I get another cortisone shot? Say tomorrow, deal with it at that.

What's your opinion on that really? There's some value in cortisone shots, but here's where people mess up. It takes away the pain, and so they keep doing what would cause it in the first place. And because cortisone so acutely reduces inflammation, it also reduces the healing process. So what you see with repeated cortisone injections is an accelerated degeneration of joints and

ligaments and tendons. So that will happen because the inflammatory process is also a signaling process for healing. So the pain is gone, the problem isn't gone. The problem is still over-training, maybe bad technique, I don't know. So do not think, oh, I'm okay, go back to what I was doing before, because it'll come back again,

and then you'll end up in a worse position than you did the first time. The reason why I don't like cortisone is for that right there with salicylate. I mean, there's multiple reasons, but the main reason is because then my clients think they're healed and they're better and that they weren't doing anything wrong. Now we got here because of poor movement. We need to fix that. And so if you go do the shot that I did, it's so important. So, and

this is where people, what people do is if they feel better, so they're like, ah, I don't want to do that boring mobility stuff. I just want to get to the lifts and they neglect the mobility stuff. And then what will eventually happen the lifts. And they neglect the mobility stuff. And then what will eventually happen is you'll be in that pain again, and then you'll have to get another shot. So if you get the shot, you still got to put the work in on the mobility as if you were in pain. So some of my clients that I knew their behavior, so I would tell them,

I'm not, no, you can't have the shot because I want you to feel the pain until I can get rid of it organically. And that signal of it still bothering you would be a reminder, I got to do my mobility, I got to do my mobility. And so if you have the discipline to, I'm going to get this shock, it's going to make me feel better to still do the work, I'm okay with that. Otherwise, sometimes I'll tell clients, don't get the cortisone shock because that signal of pain is reminding you that I need to improve this movement.

It's also giving us the borders of where we go and where we don't go. Right. Yeah. Cause you're not going to get that signal. And I mean, ideally you'd use it as an opportunity if you had restriction to be able to kind of, uh, be able to build and establish a better recruitment pattern around that. So you would try technique is, is of the utmost importance. Uh, when, when you have something like that, that's happening. That's why I'm watching. That's what I've been, and that's what I've been worried about.

I feel like, you know, I've never been trained. This has all been my own will of learning and doing. And so sometimes I'm like, Oh, these paints, I know you guys are saying overturning, which I believe that to be true, especially when I was doing it five days, six days. But now I feel like it's a technique or is it just overtraining or is it both? So those videos will help a lot. We're gonna get them in with our Prime Pro videos.

We're gonna get through this. Math 15 we're giving to you. Prime Pro we're giving to you. We're gonna also make sure you watch the Prime Pro webinar and then I'm also gonna have Doug put you in the forum so you can contact us. So we're gonna solve all of this. Because I love a client like you because everything you've listed, like I have all, we have all the answers for you and I know we can fix everything

you got going on and keep you progressing and you've already done a great job to getting you this far and I know we know the answer. Like it's now just a matter of like making sure we stay on it and then if you need it. So use the forum, okay, to our forum. People love to post videos of their movements. Like if you want us to critique your squad or your deadlift or an exercise you're doing and you're like, hey Am I doing this right? Take a video of you doing the movement and then one of us or one of our trainers will get on there and Help help you with the movement if you have any feedback for us that you're feeling nagging pain You have a question use that forum to help let us help you guide you through this process

Now Dave if you still have that prescription for physical therapy, I would use it. I like cortisone shots with physical therapy. I think that's great. That's what Justin was talking about. So if you still have access to the physical therapist, that's better than anything we can show you on the internet for whatever, having an actual therapist there,

moving you through correctional exercise is worth its weight in gold. So I would take that if you still have that opportunity. All right. One more thing, if you guys don't mind. So my nutrition, um, obviously I don't, I don't keep calm. I don't do macros. I try to have, I try to reach 200 grams of protein a day. I don't know how important that is for me at this point, uh, for me to be in that protein

number or look at my macros. What do you guys suggest on the nutrition? That's the most important thing. Just that hit 200 grand. Is that your goal body weight? Would that be your ideal body weight? No, it's actually 220, but I find it, I fast, I don't like working out. I work on the morning.

I don't like eating before I work out. So that's been a problem to get those protein intake because I, I don't like eating before I work out so that's been a problem to get those protein intake. Yeah. Because I don't eat past dinner or I have a protein like a casein protein at night at like eight o'clock or something and then I won't eat again until my first thing will be after the workout which is you like 10 30 in the morning I'll have like a protein shake with a banana. That'd be like my first thing. So that's kind of where I'm at with that. I fast so I don't know if that's a probably a good idea either. I mean it's okay. I wouldn't say there's anything necessarily wrong with it but 200 grams'm at with that. I fast, so I don't know if that's probably a good idea either. I mean, it's okay. I wouldn't say there's anything necessarily wrong with it, but 200 grams of protein is

good. I don't like fasting if it's keeping you from hitting 200 grams of protein. And I do want to say this. It is important, okay? Because it is going, you hitting your protein while we are strength training and lifting weights is going to, and if you don't, we might not build any muscle. You might keep burning calories and losing weight on the scale, but the lifting weights with hitting your protein intake is going to build muscle, which is going to speed your metabolism up, which is going to

give you better results. And under hitting that while, this is also probably what resulted in the overtraining. So if you're doing all the volume of training you're doing and you were missing protein intake and you weren't hitting that consistently, that's only going to, it's only going to exacerbate the problem. Yeah. Do you think you could eat, uh, get it from whole foods or do you, or is the shake just really the only way you can get it down? I, it's just convenient, you know? So like that protein shake right after, I'll bring it with me to the gym, bring a banana, you know, that boom,

there it is. And then at night I feel like casing protein, you know, what I read is a good slow digesting protein to have through the night so maybe I'm doing the wrong thing I don't know I'm just doing the best I of my ability to what I mean writing to do for myself you're not doing anything wrong but try to hit those protein targets if you could do from Whole Foods that's the best way to do it that's the goal and then the whole message about casing at night slow digesting that's just marketing if you like it that's fine there's nothing wrong with casing protein, it's fine.

And I like the idea of protein. How I like to use protein with clients is the goal, like my goal is, hey, let's try and get through Whole Foods throughout the day. But then at the end of the day, if I still haven't done it, then I want my client to have a shake to get their protein and take up. So it's not that it's bad, it's not that it's,

I'm totally fine with it, but the goal should always be, I'm trying to learn how to get to the place where I can actually get 200 grams of protein through Whole Foods. You're going to reap the most benefits by doing that. And the days that you can't, then you use shakes. That's totally fine. All right. Well, you guys are pretty much answered my questions. I mean, I, like I said, I listen to your show all the time. I enjoy you guys very much and I appreciate that you guys are pretty much answered my questions. I mean, I, like I said, I listen to your show all the time. I enjoy you guys very much. And I appreciate that.

Uh, you guys take this time with me and, um, and I appreciate that the programs, like I said, most of the time has been very generic programming. I find do my own. And, uh, I feel like the overtraining was definitely a cause of a lot of my issues. Um, so it's going to be hard for me not to probably do more, but, but I'm sure as long as it helps my pain and, uh, and if I see results for sure I'll always obviously keep doing it awesome and and yeah so and then that's it and then all I gotta say is go Celtics that's why I want you in the forum though okay the reason why

I'm giving you the forum for free also so you stay in touch with us so that he can he can razz you when the Warriors kick ass yeah that's great health we're done yeah next time that's not happening We're done. We're done. Yeah. Next time that's not happening with a group of guys that they have right now. Yes. Yes. They all should be retired at this point. So I stay in touch with me, Dave. I want to hear from you at least every, every couple of weeks or so check in with me and let me know how your, how your progress is going or lack of,

so we can make sure we guide you through this. Listen, I thank you guys so much. I appreciate it. I'll do it definitely what you recommend. I appreciate the programs. I probably should you guys so much. I appreciate it. I'll do it. Definitely what you recommend. I appreciate the programs. I'll probably show up me a lot. I would imagine. So I, like I said, thank you so much.

You got it, man. All right, Dave. All right, thanks guys. You got it. I had, I did the exact wrong thing. When I had one cortisone shot my entire life, it's when I had a small separation, my AC joint, and I didn't want to stop training jujitsu and the doctor's like, well, we give you a cortisone shot and then you go

right back and I'm as a trainer at this point. And I knew what happened. I'm like, yeah, give me that shot. Sure enough, I had to get surgery if used properly. Um, it can help. I mean, you, you said it very well, Justin. If you can use cortisone to unlock movements or ranges of motion that then can be beneficial to correcting the original problem,

then that's how you use it. If it's just for pain relief, then you can go do what you were doing before, then you've actually added fuel to the fire. Number one, you're doing what you did before. More now because you don't have that natural barrier of pain, and two, the cortisone actually slows down or reduces recovery because it's hammered down inflammation.

And this is why studies will show repeated cortisone shots lead to joint degeneration. It leads to things getting much worse with a lot of people because they just, they don't do it the right way. That's why if depending on the client, like if it was, and I would by this time time if he was with me for say months or whatever and this came up it would depend on if me who it is yeah like if he if I knew that he's the type of person who get it and feel better and be like I don't want to do those mobility moves those are laying I feel

good I'm gonna go right in my lifting on time I wouldn't let him have it because I like I want the pain signal I want you to feel those firm boundaries established That's right because then then it's this constant reminder of I need to improve this and then what what he will notice or people that have The issues like this when you do the work, right? When you put the mobility in like you may not eliminate the pain right away But you will actually feel relief more relief from doing the mobility drills almost instantaneously and that's just like and that shows you. Yes, so that's like a powerful like signal to people like oh wow this does work because I can feel a

difference right away and so a lot of times I want clients like you know we're not gonna do the shot because I want you to feel it and I want you to feel the progression of putting the work in on what I'll do it or you know if I would be in a trainer and I know like I would take it and then do my work right like I know that like that I'm doing something temporarily that's gonna free me up. It's literally why pain exists in the body it's it's to prevent you from doing something that would cause further damage that's literally why the main reason why pain physical pain exists from injury it's your body showing you don't move in this direction you're

going to cause further damage and then then of course, modern medicine is like, let's get rid of that side. So let's just keep going. Yeah. Look, if you like the show, you got to check out our peptide guide. It's a guide that teaches you about the most popular peptides for things like boosting growth hormone, helping with hunger signals, helping you recover faster. It's a free guide. It's at mindpumpfree.com. You can also find us on Instagram. Justin is at MindPump Justin. I'm at MindPump Media and Adam is at MindPump Adam. Thank you for listening to MindPump. If your goal is to build and shape your body, dramatically improve

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