Mind Pump: Raw Fitness Truth - 2379: What to Do When Muscle Growth is Slow, Avoiding Muscle Loss When Cutting, Tips for Strength Training After Age 60 & More (Listener Live Coaching)

Episode Date: July 13, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Email [e-mail] if you want to be considered to ask your question on the show.

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 callers questions. People called in and we got to help them on air, but this was after an intro portion. Today was 53 minutes long. That's where we talk about current events and studies and family life. Basically have a lot of fun. Now if

you want to skip around your favorite parts, check the show notes. There's timestamps there. Also if you want to email us, excuse me, if you want to be on an episode like this and talk with us, you can email us to see if we'll let you on. Email us at live at mindpumpmedia.com. This episode is brought to you by some sponsors. The first one is Intera. Today we talked about some of their peptide-based skincare products. These things, I mean you see within 24 hours a difference in your skin. This is legit stuff. You won't find it anywhere else. Go check them out. Go to

interaskincare.com. That's E-N-T-E-R-A-S-K-I-M-C-A-R-E. So interaskincare.com forward slash M-P-M. Use the code MPM. Get 10% off your order. This episode is also brought to you by Organifi. Now today's episode we talked about their happy drops. This is a supplement that's been shown to make you feel happy. And some people, they get a libido boost as well Go check them out. Go to organify.com. That's O-R-G-A-N-I-F-I.com Forward slash mind pump use the code mind pump get 20% off this month's sale on workout programs is as follows

Maps split is half off and the sexy athletele of workout programs is also half off. If you're interested, go to MAPSFitnessProducts.com and then use the code July50 for the discount. All right, here comes the show. Look, it's well established that strength training builds muscle, helps you burn body fat, sculpts your body, makes you stronger. But here's something a lot of people don't know.

It's the best form of exercise for, you ready? Your skin. They've actually done studies to improve the health of your skin, to give you more of a youthful look to your skin. In head to head comparison, strength training is supreme. So just one more reason why you should lift weights. Okay, so explain the science behind that.

Does it have something to do with your glycogen stores? Does it have something to do with oxygen in the skin? What is it that strength training does? Because I know that isn't the opposite, Drew Sal, with marathon running, extended running. Like the oxidative stress, you kind of see that. There's like a bet. Over training is bad for your skin regardless of the kind of exercise you're doing.

Okay. And that's, I think, what we typically see. Stress. Yeah, with marathon running or something like that. And that's, I think what we typically see. Stress. Yeah, with marathon or something like that. So that's why that is. Yes. So what is it that makes it?

Well, I'll tell you. So, um, they did a specific study in fact on this. And now other studies have shown this as well, that, so they compared cardio to strength training and head to head, and they found that both forms of exercise boosted skin's elasticity. So it's ability to bounce back into shape after being stretched. It also boasted bolstered, both of them bolstered the expression

of collagen producing genes. They also increased the dermis extracellular matrix. So this is the collagen elastic fibers network that tends to deteriorate from aging, but strength training did something else that the cardio group didn't see. People who lift weights also thicken their dermal layer. So when you're younger, you have a thicker dermal layer. It gives you that nice kind of youthful look. Yeah.

Strength training did that. The other forms of exercise. Interesting. Not now. My theory, because they don't explain why they just know that. And by the way, thicker dermal layer means less sagging, less pigmented spots. Essentially, it's a youthful look. Okay.

And they didn't know why, they just saw that strength training did this. But I have a theory and the theory is that because strength training is pro-tissue, it's pro-protein, it's pro-encolagen is a protein, it's pro- and collagen is a protein. It's pro protein synthesis, I should say, that it's going to send a, a acute signal to the areas that you train. So you work out your legs. Most of the signal goes to building your legs, but we've seen this in other body parts. There is a systemic signal that goes throughout the whole body.

And we've seen this, right? If, if you train your right arm only, most of the strength gains will go to your right arm, but some strength gains go to the left arm, which is kind of weird. And we've seen this, right? If you train your right arm only, most of the strength gains will go to your right arm, but some strength gains go to the left arm, which is kind of weird, and they've done studies on this. So I think there's a systemic building or protein synthesis effect that goes throughout the whole body, which extends to the skin, because the skin is made up of proteins. Needs that right stimulus, that right stress signal to promote that. And you see, cause even if you go in

to get like skin treatments, right? What do they do? They like, like put needles in there and they try and stress it. Yes. You know, to get that kind of a response where you're, so I don't know if that's like a stem cell, like a signal or where it's like everything kind of goes back

into the rebuilding, but yeah, I mean, it makes a lot of sense to me why, like lifting weights would, would promote a better, healthier skin. Now, how does it hold up saligate? So we, we work with a couple of skincare companies or companies that specialize in skincare, not taking care of the company or taking care of your skin. How does it hold up to products like that, that are, are designed to be better for your skin that you're

putting on your face or wiping? How does strain training rival that? Does it compliment that? Does it- Compliment, yeah, because nothing's going to make your skin look healthier than having good health and exercise is part of that. So there's no skin product that's going to be able to, um, replace being healthy.

However, if you are doing everything right, and then you add, for example, in Tara as a company we work with, and they have skincare products that are peptide based, uh, like one of them has GHKCU, which I've talked about in the podcast, there's another one, I can't remember the peptide that's in it. So one's a blue bottle, one's a clear bottle. I mean, you use those and you notice 24 to 40 hours. You can see on your skin. Now they're not going to replace being healthy,

but in combination with being healthy, you'll, you'll notice a difference. Um, and, and those, those, those two are very, very effective in that sense. But again, going back to strength training, those of us who've worked in gyms for years, so anybody watching or listening who's managed a gym or worked in gyms for years and years and years, you've seen this. You've seen the skin on people who lift weights consistently versus the people

that just do tons of other exercise consistently. They look younger. As they age, they look younger. The youngest looking, most youthful looking people in their 50s, 60s, and 70s were the ones that focused on strength training. Always, always across the board. It was not the ones that focused on other forms of exercise. Now to be clear, the ones that focused on other forms of exercise still did

far better than their peers due to nothing, but in head to head comparison, just the skin alone, you could see it. They just looked younger and now we have data to support, you know, what's going on. It's this extra thing that strength training does that other forms of exercise don't do. So if you want that like youthful, non saggy look to your skin, lift weights. Now, I remember as a trainer, I would notice this in my older clients. I didn't understand that it was the skin. I thought it was the muscle filling out underneath the skin.

That's how I would explain it. That's what I used to think. But it looks like there's something also specifically happening to the skin from the strength training itself. Now the cool thing about this is, I mean, you can extend this to any part of the body that requires some anabolic effect. So we know that it builds bone. We know that it's pro neurogenesis.

It's like pro building and rejuvenating. Strength training tends to send that build signal. Whereas other forms of exercise can improve health, which is good for that. But it's not a direct, like if you do lots of cardio or lots of pilates or lots of yoga or lots of swimming, You're not directly sending lists like anabolic build signal or a strength training does that. Strength training. Yeah. It seems to be the most resilient towards stress. So it's like you're building your body up like more muscle, more muscles. I feel like even just that look, you see the difference between your runners and

people that are like maybe overdoing it and over stressed versus like some is more muscular more healthy they just look a lot more able to handle that volume of stress now have you have your guys's wives adopted the GHK because that's become like a religious thing for all she absolutely yeah yeah oh yeah definitely on it yeah that's that's Katrina loves that product. She uses both, the blue one and the clear one. Yep. And then she's gotten, she's actually bought some

from, because we get some from them for us, so rather than giving hers away, she'll buy some for her friends as gifts. Yeah. Or if people come over, she'll have them try it. Yeah, because they've used the, I mean, she's used a lot of like skincare products and things. That's why I asked. For her face. I know all the wives are into that. The used the, I mean, she's used a lot of like skincare products and that's why I asked. I know all the wives are in that.

I mean, that has, it's such a difference for her. Like she, that must be the factor, you know, for in terms of differentiating. I wonder, it'd be interesting, Doug, to look that up, like the, uh, where, uh, the, the, like profit wise, money wise in the skincare, that's a very huge market. Huge market. And seeing how, like the difference that I've seen in the GHK, especially on her face and stuff, I'm curious to like how big of a opportunity that space is.

Is it like billions, hundreds of millions? It's gotta be hundreds of millions. Oh, I'm sure it's billions. You think billions? It's gotta be. I believe so, yeah. You know how expensive some of those products are? Wow, yeah, and interesting to see how much the peptides

have creeped into that market. So they compare GHKCU to the leading kind of standard. So what you'll see typically in skincare products as one of the leading ingredients is retinol A. You guys have heard of retinol A, right? You've seen that? Yep. And that's been shown in studies that have positive effects.

Yeah. In head to head comparison, GHKCU crushes it. So Sal, can you understand the, did you get it Doug? Yeah. 100, 109 billion. Whoa. Wow. Yeah.

Huge, huge, huge. Um, what is the difference between the injectable GHKCU versus the cream that you rub on? I mean, it's, so when you inject it, you're getting kind of the systemic effect, uh, throughout the body, which is, uh, pro skin rejuvenation, anti, um, UV damage. So like if you're getting a sunburn, it is like a miracle. Like I told you guys, my experience, it's wild.

It takes a way to try that. It is wild. Like it's left nothing I've ever used before for something like that. So it's anti damage, pro rejuvenation, pro hair growth. So it's also good for hair growth, hair pigmentation, so darker hair, that kind of stuff.

It's a copper sparing peptide. So sometimes, like someone's, their hair can get gray or wet or whatever because they're lacking copper. So it helps with that. So it's more systemic But if you apply it directly on the skin, yeah, then you get that acute effect see it right away That's just gonna see it like in 24 hours like I mean obviously I have both at my house

And I'm like I'm asking because and I recognize obviously the cream on my face or my skin and the benefits of that I was wondering like at what at what point do I decide like oh? This is where I would use the injectable or this is Where I would injectable is also gonna give you some Neuroprotective effects. They've also examined. Oh interesting. Yeah, so more systemic versus like direct There's nothing to say you can't use both. So if you're like really on this You know 60-day I'm going to really change the look of my skin Yeah

Then you would probably you would go through, like our partners, because you need a prescription for the injectable, so you'd go to mphormos.com, you'd get your 60 day, 90 day supply plus the cream, and then give yourself 90 days to have a big difference. But again, I want to say this, it's not going to replace diet, sleep, or exercise. So if your skin looks bad because-

And always, we call it this. Get healthy first, obviously.. So if your skin looks bad because- Always, we talk about this. Get healthy first, obviously. Yeah, because I'll tell you something right now. Like, as a trainer, the difference you see in someone's skin from something as simple as hydration is remarkable. I remember I had a client who was just chronically just didn't drink, in fact all she had was soda,

diet soda, that's all she drank. And I had her add a few glasses of water a day, and she looked like she lost 10 years off her face within like a week from the inflammation, the puffiness just from that alone. That's a big one, is hydration. A lot of people miss that one. Hydration, speaking of hydration drinks,

you guys have heard of the drink Sierra Mist? Yeah, of course. Okay, so Pepsi owns it, it's a popular, uh, brand. I, you can fact check me cause I, this is me just sharing like a clip or a reel that I saw. I saw it this morning that I wanted to ask you guys if you'd heard about this or not. So Sierra Mist is a drink owned by Pepsi and

supposedly there's a pretty popular, uh, influencer. Her name is Sierra Mist and the trademark lapsed for Pepsi and she actually did it and got it and they are trying to, they sent her a cease and assist when she's actually the one who has the rights to the trademark. Then they, I guess, supposedly offered her $10 million and she still turned it down. Brilliant. Isn't that interesting?

So maybe fact check me on that Doug to make sure that was true. She is smart. Yes. I talk about the temptation to want to cash out and take the 10 million, but knowing that a brand behind. There's more. Oh yeah. If you push.

Oh, I'm sure. Did you look up her, her handle to him? You know, you could probably look up on Sierra missed influencers or something like that. That's her actual name. That's her real name. How mad would you be? You work for Pepsi and like, that's your department. I'm going to have it.

Oh, we're losing it to an influencer. You should. When, you know, if I have another kid, I'll name them something like, you know, you know, Pepsi Coke or something. Yeah. Hey, you never know. You might be able to take advantage of cherry Coke. Yeah.

You ever, you ever meet someone and you get in, they'll tell you their name and you can tell right away what kind of parents they had. You know what I mean? Oh yeah. Yeah. Like, oh, moon fry. Yeah. I can see your parents they had. You know what I mean? Yeah, like, oh, Moon Fry. I can see your parents were probably. Moonbeam and sunlight.

Yeah, it is. Actually, I grew up and there was like, it was moonbeam and sunlight. Siblings? Yeah, yeah, they're siblings and it was like, what you would think, I mean, very, very hippie. Now, is that still a trend? I feel like that was a like 90s celebrity hippie trend.

Or they named their kid like Apple. Yeah, weird, weird names like that. Is that still a thing? Do you know if, or is it still popular for these? No, now celebrities do other weird shit with their kids. They don't give them funny names anymore. This may not be a real story. Andrew, Andrew, can you help Doug?

I think kids name themselves now in that circle. Did you get bamboozled again, Adam? you may have gotten her, her handle, her handle is Sierra mist and she is spelled differently. Yeah. It's spelled with like C I E a, yeah. Oh, and that she disclosed on her tick tock that she did win a legal battle over them. Thank you, Andrew. OK, that verifies, but that's what she said, right? Yeah. I mean, from what I'm seeing, this may not be. I don't believe it will name Sierra Mist. I'm going to do a little bit more digging actually with the USPTO

and give you a better answer. It's more likely to believe Mercedes or Bambi. I thought it was a pretty fascinating story, if that's true. You know? Don't name your kid Bambi. Please don't do that. That's the worst.

That's the worst. They actually did studies on that where, uh, the name of a, of a person affects whether or not they get interviews or how people will perceive them or actually can change the trajectory. Did you see that article too, that the, uh, the percentage of, uh, kids that brought their parents to an interview that were... God. It was a much higher percentage than I would have expected. Yeah, it was something like...

Excuse me? Yeah, like 20 or 30%. It was like 20%. Yeah. They brought their parents to their first interview. Yeah. Justin wants to stop. I'm going to just go away. I'm going to exit the building now.

What you got over there, Doug? All right. So I went to the USPTO, which is the trademark office. Yeah. And it is owned by PepsiCo, Sierra Mist, the trademark. OK. So that's just on a quick search. But yeah, it's right there. So they own it.

So maybe they tried to give her a cease and assist by using Errol name. And it's her name. And so she won the case that maybe I can't change my name. Yeah. Or she's lying. You finding the answer? Or she's lying. Basically, the trademark that I'm infringing on her is that it's similar to Sierra Mist,

but she's spelled it differently forever. And that's what her defense is. So maybe that's what it was, was they set her a cease and assist because she's using Sierra Mist and then she's like, that's my name. I spell it differently. You can't do it. Yeah. I guess. All right. Reels these days. Well, I mean, I don't think she has a whole lot of influence anyway. Well, she got Adam to believe her. But they actually apparently, you know, it was actually

another podcast that was, you know, what that just highlights is like how you see it on a podcast. The news. Yeah. Yeah. So then it seems, well, you know, it's funny. Game of telephone at this point. You know, what's funny about that is that, you see it on a podcast. The news. Yeah. Yeah. So then it's, it seems, well, you know, it's funny. Game of telephone at this point. You know, what's funny about that is that, well, it's not funny. It's just, it's a trend, right? Um, you sent us that link Adam, that the highest converting ads on social media are podcast clips. Yeah.

And so now what they're doing and this, I find disgusting. Okay. It's super dishonest. People who don't have a podcast who fake a podcast. So it looks like it's a podcast clip to sell their product. Get a nice like red curtain behind them. I mean, you get tenure on Joe Rogan. What's his face did that right out the gates? He did that real early.

He was probably one of the first people to do it. I can't believe the guy, Dr. Drew. Come on, Dr. Drew. Whoever's behind V Shred is the, cause I know he's not the person like running the show actor. Like, I mean, it's, it's been fully guys or girls or whoever own his, the rights to like that business are smart. It is frustrating because, uh, it's the hardest social media is fake in general period. The hardest one to fake though, is a podcast.

Cause you've got to talk for an hour and you got to talk for an hour week after week and it's hard to fake. So you reveal yourself real fast. Yeah dude. So Instagram you can be fake as hell forever. Try doing that on a podcast for years. Like at some point people will be like you're full of shit. So when they make these fake clips it annoys the shit out of me. You know what I mean? Yeah well, I think you said this too and it'd be interesting to see. I'm curious to see how long it lasts. It's a trend. Yeah. Like it's a, it's a trend right now. Unfortunately, what will happen, it'll probably get bastardized.

And so there'll be so many people that are faking it that you'll see the, the peak and then the downturn of it where it's just like, Oh, that's probably, I've noticed a major uptick in people like I know that are like, I just started a podcast. It's like, it's, I was like, wow, there's like a whole nother, it feels like a whole nother rush, uh, to start, it's, I was like, wow, there's like a whole nother, it feels like a whole nother rush to start right now. And I'm like, wow, that's interesting. It's so there's, there's pros and cons. I'll tell you the pro for me on the,

because I'm a basketball fan now, like every NBA player starts his own podcast. It's like, so you've got a built-in audience already. People want to hear from you. They're being taught. You know, I remember my buddy who was an agent. It's like the new website. I remember when he was first introducing me So you've got a built-in audience already. People wanna hear from you. They're being taught. I remember my buddy who was an agent. It's like the new website.

I remember when he was first introducing me to some of his pro athletes, trying to get them to pay attention to what we were doing and building eight years ago or whatever. And he's like, this is the future of athletes is to build your own brand and everything like that. So yeah, now they all have podcasts.

What's cool about it is that even though they may not become these huge famous podcasters, they all have these intimate stories of other players. Oh, so you get to hear. Yeah. Yeah, I've heard more. So like as a fan, that's cool. Yeah.

I've heard more cool behind the scenes, like Jordan stories that you would have never heard because it was like some bench warmer guy who played for the Wizards during the time. And it's like that you would have never heard because it was like some bench warmer guy who played for the Wizards during the time that, and it's like that you probably would never have paid attention to him, but because he's got a podcast now and he's talking about a Jordan story, like it now comes up in my feed,

and then I'm like watching it, I'm like, okay, this is cool. So I've had several friends call me who, I'm not even like close with them, but they'll just call me out of the blue, and I'll get on the phone and they'll talk a little bit, and they're like, hey, so I'm thinking about starting a podcast, and I'm always even close with them, but they'll just call me out of the blue, and I'll get on the phone, and they'll talk a little bit, and they're like, hey, I'm thinking about starting a podcast, and I'm always like, ah. So I'm like, okay, okay, so you know what,

what makes you want to do that, whatever. And they always say the same thing, well you know I like to talk, well that's not a reason to start a podcast, okay. Oh, and people always tell me I'm so funny. Like, yes, people with podcasts who do well because they're funny are professionals.

Those are comedians. It's like the same thing. Even that's a hard one to keep up. It's like starting an apparel business because you have four of your friends that say, oh, that'd be a cool shirt or a design. You got good style. And then you launch it and none of them buy it from you.

Seen that a bunch of times. Yeah, for sure. I've stopped trying to give advice. I just encourage them. Like, yeah, go. That's me too. Yeah. I'll clap for them.

Katrina gives me a hard time. If they make it, awesome. You know? Good luck. Why don't you tell them the truth? I'm like, I'm not gonna just shit on the party. No, why? It's their dream.

I'm gonna encourage them. Let them do their thing. I think it's funny when there's like how much you don't. Because I didn't expect this. The pressure of the lights, the recording, and to feel not as like you would think, oh, three buddies are just talking to each other and then you put the cameras on. It gets weird real fast.

It gets weird really quick. And it took a long time to forget about the lights and cameras and try and let that all dissolve. That took a lot of practice before it got comfortable, which is I think so funny because so many people, you should have the wives on or you should do this or add this host and it's like, yeah, you guys think that it would be- You guys want the lamest podcast ever? Yeah.

We'll set it up for you. And that's no, hey, by the way, that's not even a jab at the wives at all. I think our wives are brilliant and smart. Wow, I have to admit that. Yeah, Katrina went too. Katrina's like, I'm no dummy. I know how awkward and weird I would be on that. Yeah, I had my cousin came.

Oh, your cousin. I'm so glad you brought it. I forgot about wanting to talk to you about this. Sorry to cut you off. Yeah, no, no. I'm excited now. Alex. Yes. Okay. So he is his company, Dynasty. Yeah, he's the founder of Dynasty. Yes. And he's done. So I recently just did Chris Nagibis' podcast.

I went down to LA, did him, good friend of ours. Great show, by the way. Everybody should check it out. You got a good job on that. Oh, did you watch it? I watched some of it. Oh yeah, so I just, I actually didn't think I did that good of a job on it, but I've been getting good.

You're a harsh critic of yourself. We all, I mean, who are we all? I mean, I feel like- No, I always think I did better than I did. Yeah. That checks out. I did great. Awesome again. I feel like I don't know if it's me or my wife has been so critical of me for so long. She does not. Why did you say that? You sound so stupid. Did she say it to you like that?

Katrina is one thing I love about and I know you guys are like this too like there's no filter in our relationship. Like we keep it 100. No, my wife will tell me too. Yeah. The way you said that. Yeah, I think they all are. Maybe a hyper critical,

hey, a little encouragement everyone. Or maybe a white lie. You know what I'm saying? I always hear the compliments about you guys from my wife. She never says anything about me. Yeah, that too. She's like, oh, Justin's crazy. Adam, I love that story.

I'm like, I gotta get on a text thread with her. What about me? We're gonna light me up a little bit.? Anyways, so I was down there. Yes, the Chris Nagibie on higher standard podcast. I did that episode. Check it out. Support him. I love that. I love what they're doing.

Great job. But we're on there and we're talking. Your cousin came up and he's like, Oh yeah, Alex. He's like, did you see that episode? I'm like, Oh no, I didn't get a chance to watch it. He's like, I felt so bad for him. So he did an interview with them. And I guess they did it around five or 6 p.m.

And so, and he's in his like that room that he's in. And so the sun goes down during the, and so as like the podcast goes on, he has no front lighting or anything, which Doug knows without, it's just darker. By the end he's like Darth Vader, or Skeletor. You know what I'm saying? So it's like, and it's like-

Shadows are just consuming him. Yeah, he told me they were like, technically should we tell him what we did? No, no, no. I hammered him, dude. So my cousin Alex, he does a great job. He's actually great, he's a good communicator. He does do a good job.

Great company, very, very, what's the word? Disruptive in the space, that's why we're working with him. But he told me he got on his podcast, I'm like, oh cool, you went down and you met them in person? He's like, no, no, I did it Zoom. And I ripped him. I ripped him for 30 minutes. Oh, good for you. I'm like, you moron. You got an opportunity to do something like that. First of all, the best thing you could do is get on podcasts so you can communicate what you're doing. Because what you're doing is so brilliant, but if nobody hears about it, it's not going to happen. And when you get on a show, always get in person

if you can, especially a good show like Nagibis. Because it'll be better on the show, you'll communicate better, like you said, better lighting, and you make better relationships. I was just gonna say, that's the part I... And so after that, now he goes in person. I mean, that to me in itself, I mean, that's where we've got with this podcast, where we don't even, like, I wanna meet the person. I mean, that to me in itself, like, I mean, that's where we've got with

this, with this podcast where we don't even like, I want to meet the person. We've made so many great relationships and connections from this business. And they're only from the people that we met in person. They're never, we do not have a long standing relationship with anybody that we met over zoom, no matter how much we liked them on zoom and how good the interview was, we did did but people that come in and Get to see you in person and touch to shake your hand and tie a conversation off air with We always tend to build a really good relationship with it And so not just for hey, it's gonna help promote my brand

But the value of building those types of connections and relationships is worth the flight I mean, I mean obviously I already have one with Chris But that's even how I that's why I would go and get on a plane and go do that. If I would've told him I do it on Zoom, he'd do it on Zoom by just using support. Yes, and it's the best practice too. It's the best practice, especially if you own a company

and you're trying to hone in on your presentation of what you're doing. Get there in person and practice it often. So I told him, so now he's like, so yeah, I'm gonna do that. You know, not to take a off tangent type of thing. But I was gonna say real quick, I was gonna say he came in here. Real quick, I'm gonna do that. You know, not to take a off tangent type of thing. But I was gonna say real quick, I was gonna say, he came in here.

Real quick, I was gonna just interrupt. Yeah. Fuck. Yeah, just head it through that. You got the, plus two, plus two, plus three. So no, he came in to do some short clips with me that they were gonna use on their social media. Yeah, yeah.

And you know Alex, he's charismatic, he'll talk, whatever, he's got that gift, but he sat in Justin's chair, you know, we put the lights on and everything, and he's charismatic, he'll talk, whatever, he's got that gift, but he sat in Justin's chair, you know, we put the lights on and everything, and he's like, a couple times he stops, he's like, this is more pressuring. There's a lot of weight over here. The lights are kind of like, I don't know,

it's kind of messing me up. It's way different, you know, so along those lines, so I was gonna ask you, you know, we've been doing this for a long time now, we're coming up on a decade in January. What are some of the biggest tips and things that you have personally learned? You've definitely spoke on more podcasts than any of us,

including what we already do here. What have been the big milestones or leaps that you have personally felt of, oh, that got me better, or that felt like, what are some of those? Well, there's nothing like repetition, which we learned, I mean, you learned that with working out and we applied to the podcast here.

The more, the more, oh, there he is right there. Oh my God, look at that. It's funny if you do the timeline, if you do the timeline of like when he started to where it's at, this is like every 10 minutes. I can't wait. I'm sorry. I'm gonna send this to him. He is shacking me.

Look at him, Friday's right there. It was a good episode too. I died, that's what'm sorry. I'm gonna send this to him. He is. Friday's right there. Yeah. It was a good episode too. I died. That's what they said too. They didn't want to interrupt him because he was doing so good. He's like, man, he's just a great communicator.

Yes. He was flowing really well. And he's like, so we're over here like texting each other under the off camera going like, should we say something to him? Like, no, let him go. No, I was gonna say repetition is good. That's obvious.

Know what you're going in and what you want to communicate. So have an idea. Okay. I want to go, here's something that I want to talk about. And then oftentimes you can direct the conversation even as a person being interviewed. So they'll ask you a question, you'll answer it, and then you can move to what you want to communicate and you can get your point across.

And then we practice so often on this show on how to hone what we're trying to say so that it makes sense and it's deliverable, but it's reps, dude. It's all reps. Like every time I do it, I get, I feel better because I've done it so many times. There's really nothing else. There's something that you've, you've shared before that I agree. You didn't say right now that I think was a big game changer for me. Not even just for the interviews when we do them, so even on the show and that is getting comfortable with

the pauses. Oh yeah. When we first started, we would all say we probably had the, maybe not Justin, might not say this, but I would definitely say you and I would say that we had the gift of gab and oh, no problem, we can get onto mics. Like a lot of people probably say when they podcast, no problem doing that. But because that may be a strength of yours in the real world, when you get on here, you don't realize how annoying that can come off of trying to fill space all the time

versus allowing these, what you think are uncomfortable and awkward pauses are not awkward for the listener. And it took a long time to stretch that muscle of like getting used to that because the cadence of conversation off air that I have is different than the way we communicate on the podcast. And that was a transition for me personally. You know, helping me with that was watching. Peterson.

Yep. Jordan Peterson. With his long two minute pauses. He does that very well and it keeps you at the edge of your seat. And what I started to do was when I would pause, I would look in a different direction or look down. And that would remind me that I'm thinking,

let me get to my next, you know, get to my next thought. Otherwise I'd fill it with more words or I'd repeat what I just said. I'd just say something and I'll say it again. Yeah. The other thing I learned was, and I noticed this with some of the best communicators that have been on this podcast, it's half annoying, but also understand the power of it and like, how do I blend that into my style, which is the best shows we've ever had, right?

That somebody is like, oh my God, he was so amazing or so great, or she was so great is the people that tell the same story. Yeah. And so over time you start to learn like, uh, what story you tell well, or what thing you share and then refining that and then kind of blending that with what you said, you go into the podcast. I know I want to communicate this.

This is the type of audience I'm going into. I want to get this story out and finding a way to almost, shoehorning it in, but not making it feel like it's forced I think always does really well. And practicing that art of being able to do that I think has made a big difference. Yeah, it's politicians are masters of that. You'll hear them repeat this thing over and over

that they're trying to make into a slogan or whatever. But it's just effective, I don't know, communication marketing, I guess. But I mean, it's like, you know, it's funny, it's not that different from when we train clients. Like, how many times did you have to communicate fat loss to people? Or, you know, getting better sleep or strength training.

A billion times. And then you just, you end up figuring out the most effective ways to communicate it because you've said it so many times, and you've said it so many different ways that you start to kind of hone in on what actually works, and then you repeat that as you train more and more people. It's such a good point, and to the coaches and trainers

that listen to the show that are inspired to go start their own podcast, I would say more importantly than starting the podcast is those years of experience doing that. Because that gave you those great analogies, those great metaphors. You learned what ways to communicate fat loss didn't work well, which ones hit for a lot of clients.

And so the practicing of that and refining that in the real world with real people really is what everybody else gets to hear manifested in this show is that it's like, oh, well, that's because 10 years, I tried to say it this way and it never got across, or I tried to do it this way and it never worked. And so, you know, I don't think this works without that first.

And you get a lot of coaches and trainers, they're in year one, and they're like, I'm gonna fire up a podcast and just get out there and talk about nutrition and there's a lot of coaches and trainers, they're in year one, they're like, I'm gonna fire up a podcast and just get out there and talk about nutrition and there's a lot of- They end up talking to other trainers. Yes. Is what ends up happening. Yeah, yes, I feel the same thing too.

Whereas to the average person, the only information that's valuable to them is the information they actually apply. Otherwise it doesn't matter. It doesn't matter how brilliant you are. It makes no difference how great your information is when you're a trainer if your client doesn't apply it. So the only thing that matters, the only thing that matters is how do I get them to take

action in the right way and in a way that is sustainable. That's all that matters. Nothing else matters no matter what. So even if there's a point that you want to communicate and you can't figure out how to get them to Adopt it then don't say it and until you figure it out Well, how you normally say it be authentic with it? Like I I think where there's always a mess for me, especially as a listener of other people

It's podcasts or you know, the content that's out there is you hear a lot of terms You hear a lot of descriptions you hear a lot lot of ways that they try to describe things like Huberman or like whoever, like whoever they idolize as opposed to the way that they personally would describe it to one of their clients or the way that they would think about it themselves. I think for me, that was a big part of it was just like, dude, just stay who you are. Just say things, say dude. At first I was like, maybe I should cut that out because this is part of my vocabulary

that makes me sound like a surfer idiot. You know, and I just own it, you know? Like, forget it, like, I don't care. I'm not gonna cheat. What do you think that, I was gonna ask you, Justin, and that sounds like that's one for sure, because obviously of the three of us, you were the most resistant, resisted to doing

this. Oh yeah, the most uncomfortable. And didn't like it. And so, and you, Sal and I have probably had the opportunity to practice it more in addition to also liking it more. So that gives, gave us it. What was it for you that made you feel like, oh, I'm very, obviously you're very comfortable now, we've been doing this such a long time. Yeah. What was it for you that made you feel like, obviously you're very comfortable now, we've been doing this such a long time. What was it for you that made you feel that way you think? Yeah, I mean, reps of 100%, but I think it was just like that constant, for me, it's just refining the process.

And it's just like when I was in my training career, where I started out with a clipboard and I'm writing everything down because I have to like organize my thoughts. Like, so for me, it was very much of a, uh, analytical side to, to, to the process of what, anything I did, like I wanted to be prepared, uh, and to, um, you know, work on that constantly. So I didn't have to rely on this sort of method of operation was

like oh I have to say it this way I have to communicate it in such a way that I will sound more intelligent or I will sound like I have a more powerful point or I will like just just stop with all that noise and relax. Yeah that's I was just gonna say because you when I first met you, you're very comfortable who you are. Probably more so than Adam and I were, where you're very just, you're Justin. You're very comfortable who you are.

You just had to learn how to relax. Yeah, that really is it. Yeah, that was it. Super uncomfortable and nervous and that's the thing too, is I just don't talk a whole lot, like in real life. Like, so that's why this is so unnatural, you know? Like, you do a talking job?

Yeah, yeah, yeah, yeah. So just do what you never do. Go for it. Figure it out. It was difficult. Yeah, I love it. It's, for trainers and coaches, this is so important.

Like I remember one specific moment. I remember where it was a light bulb moment for me. One of the, one of the objections that you'll get or challenges you'll get as a trainer or coach is the, the challenge of time where the person is going to say something like, I don't know if I have enough time, um, this is going to be hard for me to see if I can be consistent. I have kids, I have a job, et cetera, et cetera. And the way that I was trained early on sounds logical, but then

I realized that it didn't work. And the way I was trained was you do the whole, like, we all have 24 hours in the day, how you use that time determines how much energy you have in the rest of the day, you have your kids. Well, if you devote just three hours a week, which is only this percentage of your overall time that you're up and awake, you'll actually have more energy for your kids and you'll be a better mom, blah blah blah blah. You make this logical argument and it makes sense, but it's not nearly as effective as simply saying this right here. Well how much time can you

realistically dedicate to this? And then their answer's fine. That's it. One day a week, no problem. You know that's such a... Such a, I remember that light bulb moment went off for me. Like, I don't care what they say. 30 minutes a week, no problem. This is where they're at.

And then we would go from there. And almost always we'd find more time. Do you think you would have the ability to do this if you were to map out the timeline of a coach and trainer from, uh, beginning their infancy, just starting in the, in the space to becoming a master coach and trainer, there's certain things along that, that way that they'll have as epiphanies or milestones. You think you could almost pinpoint like, I feel like when you say that right there,

you remember that I could, I could almost be like, Oh, you're about this far in your journey. You're about right there. You know what I'm saying? You can almost place my timeline. Yeah. That's what I mean. Like it would be fun to create a timeline like that because I feel like there are certain things. And by the way, this is like good trainers, good, smart, talented trainers that are, whether it's on social media, real life, doesn't matter that have been doing it for a while, whether it's on social media, real life, doesn't matter, that have been doing it for a while, and understand a lot of the basics. I feel like you can timeline that.

Like, okay, they understand those fundamentals, so they're definitely this far into this. They know this, they know that. Okay, they're probably right here. Oh, but they still haven't figured this out. They're probably right around here. I feel like you could timeline that, and that's an area that stands out like a sore thumb to me on social media,

because there's a lot of clips and reels. Well, they logic, they're trying to logic people into their lifestyle change. They math them to make them. It's not gonna work. Math them and try and guilt them into doing more work. And it's like, wow, that's such a terrible strategy to get a client.

And even if it has worked for you, it's a temporary fix. It's not a long-term fix of- Temporary buying. Yeah. You could guilt someone or scare them into doing some sort of behavior short-term, but to fundamentally change their life, their habits, the behaviors, that is not the process and that's definitely always a sign of a coach or a trainer. I think that's still early in there or earlier, I should say in there.

Yeah. It took me five, six, seven years, something like that, a long time to not take things out of people's diets, but add things. That was a big thing for me. It was like, I used to be the whole like, don't eat this, don't eat that, don't eat this, don't eat that. Then I realized later like, well, if I tell them to eat

this, they'll probably not eat this. So let me just focus on, and psychologically, it just works better. There were so many of those epiphanies in the 20 years that I worked with people, where if I look back. We were just nagging clients, they were like nagging, that's it.

You just lack discipline, you just need to get on top of it. It's like, no, it doesn't work that way. Yeah, I just think I thought a lot of my job early on, aside from understanding the basic as far as the science and exercise. How long did it take you to realize that you were not supposed to be a motivation expert? Yeah, that took a while.

Took like halfway. I thought that's what I was. Oh, I'm a motivation expert. I think that's pretty much how most trainers start, right? Yeah. Their own cheerleader, they're trying to pump them up and keep them going. I remember even when, so 10 years, well,

it's been more than 10 now when I turned Instagram on. So it's been about 11 years since I've turned Instagram on to build a fitness business around it, right? Even then I fell into the trap of starting, you know, I'm guilty of looking at the landscape. This is what everybody else is doing. Maybe this is what I'm supposed to do. Of going back to that, of being like motivational quotes or motivational

thing. And it's just like, what am I doing? Like I know better from training people in real life. Like that's not, I'm not that person anymore. Yet even when I started that journey on Instagram, I reverted back to my old cheerleader trainer behaviors of like, what am I doing? Like thinking, thinking because it was getting likes and attention and shares, like this is what I'm supposed

to do when yet I knew better that, oh no, wait I know better that's not why I have a lot of it. I literally right now as we're talking there are people in my mind who still exercise today consistently that worked with me who I would have lost had I had that old mentality. Like I remember one woman specifically came to me and said I'm only working out once a week I'm not going to work out on my own and I'm not gonna touch my diet. And my answer to her was, okay, no problem. The old version of me would have been sat down with her and tried to do my charismatic sales techniques

and convince her or whatever and I would've lost her. Now this woman now exercises consistently, more than once a week and her diet is radically different. But had I not just said, okay, I would've lost her. And it took me, I mean that was a good 15 years in my career before I figured something like that out. Here's a hard transition. When I say raw dogging flights, what comes to mind?

Very hard. Hold on. Very hard. Raw dogging flights? Raw dogging flights. If I'm gonna go raw dog a flight, what do you guys think that means? You have no plans, you have no tickets. You're just gonna go try and hop on a flight Okay, that's a good guess but no, uh, is it does it have to do with the mile high club? But no

Yeah, it's actually less it's less sexual sexual. Yeah, it's this new trend which is kind of hilarious It's like an old trend if you you really think about it, cause like they're basically eliminating all music, all electronics, all reading, all anything. And they're just staring at the flight pattern of like moving in the air. So it's a challenge that people have created for themselves to see how long they can rod dog, like

how many hours they can just sit there still and like watch the Anything else and not do anything else. That's interesting. So this guy is like I He's like a rod dog the 16 hour flight to Australia He's like sitting there just like this. So is that becoming like a viral trend or something? Oh interesting. Yeah, you know what? You know what I find most interesting it goes back to the conversation We've been having about this You know, I think people intuitively know they need a break

Yes, and you need to be bored because to you need to process a lot of your thoughts that are like the point I was gonna make is that we there is this movement of I think we've gone long enough now in this iPhone tech generation right that just grew up with the iPhone last 20 years and we're learning like, oh, some of the bad things that come with that and now we're coming up with trendy fun things to do to help challenge that, you know, like can you sit on a flight and not... Let's make this hard. Yeah. Yeah, interesting. I have a great way to start that which I've been practicing here and there which is not taking my phone to the bathroom. I've heard you say that, I don't like that one.

Of course. I don't like that one. But it's not a flight. That's my sanctuary, dude. Yeah, yeah. That's a very special time for me. Listen. And part of it includes scrolling.

I'm telling you, it is a great practice. You leave your phone out, you go in the bathroom. I like, I don't like that so much. We all did this growing up, man. I don't like that so much that I would practice the growing up. I don't like that so much that I would try, I would practice the reverse. No, the reverse. I would be like, can't use my phone unless I'm picking a shit.

You know what I'm saying? Cause that's my time to do that. You know what I'm saying? Cause that you say- So no phone during the day? Yeah, no phone during the day, but hey, at least when I'm in the bathroom, I'm allowed to use the phone.

Yeah, yeah. I'm kind of with you on that one. Right, right. And so when we worked at, when we worked at 24 hour fitness, the joke that my friends had, now this is early on like iPhone days, right? Cause we worked at 24 hour fitness, the joke that my friends had, now this is early on like iPhone days, right? Because we worked all the way, we started even before iPhone. So the joke from my friends was like, if I was texting them in the middle of the-

They knew you were going to the bathroom. They knew I was going to the bathroom because it was the only time I had my phone on me because when we worked in the gyms- You're on the floor. It was a rule. All my trainers put their phones in my drawer, including mine, and you didn't get on them and you didn't use them. That was a rule. All my trainers put their phones in my drawer, including mine, and you didn't get on them and you didn't use them. That was part of our habits that we had trained.

And so the only time I could text or respond to people would have been on the toilet. And so that was a joke for a long time with my friends and I was just like, oh, you're for sure taking a shit right now. I was like, yeah, that's what I use. No, I mean, look, we all grew up this way, guys. We didn't have phones or electric.

Nothing. What did we do? Read the shampoo bottle? Yeah. or you sat there with your thoughts or you made designs out of the tiles on the floor. Yeah, you count the holes in the ceiling or something like that. Yeah, so try it. I'm telling you guys. Oh no, I have, because you've said it and it's miserable.

It's miserable. It is, but that's because it's good. It's just signifying. I would discipline myself through the rest of the day just so I could have it during that time. I wonder if yeah if that would spark more innovation though you know like if you're able to like separate yourself from distraction you know have let your mind really congeal and like if you think about it from I if you think about it from an evolutionary standpoint okay

if we're in nature we're out in the woods okay and you're like I gotta go poop so you go off somewhere you're vulnerable as hell you're some animals gonna catch potentially catch a whiff and know that something's there so for sure you're not distracting yourself you ain't doing nothing but my dog they're shooting they're always looking back at me like, ooh, you have my back. I got you, buddy. That's what I'm saying. It's so unnatural for us to be so unaware while we're pooping. You know what time I have gotten really good about making sure

that I put my phone away and don't have it out? That's taken me a while to do this. But for sure, I've seen such a huge dramatic difference in an aspect of my life that I would consider neat, should be focused on or be healthy. And that is my, my connection to my wife in the bedroom. It's like, if I allow myself to bring my, say after eight o'clock, you guys go to bed. Yeah. Once we go in the room and cause a lot of that process, you know, we shower, get bed may maybe once a little bit. If I get on my phone at that time, it is a night and day difference on the intimacy that

we have. Your mind's out there. Yeah. And so simply just leaving it over there on my nightstand when maybe she's still getting in the shower and doing her thing. And I know I got 30 minutes to kill, but literally just sitting in silence and allowing my mind to wander, think about her, think about something like that. So our intimacy is on another level

compared to just simply getting on there and scrolling on Instagram for 10, 15 minutes. It can, and it can be totally innocent, looking at car stuff, answering business emails, something as innocent as that, it will, it affects my intimacy. It's weird, it is so weird what a difference that makes. It's predictable, but it is weird.

Very weird. Yeah, no, Jessica and I are contemplating, no joke, getting rid of smartphones completely. And just having a dial-up phone at home and not having smartphones. You know, annoying that's gonna be for us in the business. I mean, it's super romantic, God. It's not even more normal than this.

We're gonna send him stuff like, I need you to read the whole, I can't open it in my fucking flip phone. What? I was supposed to do, I'm sorry, I didn't know that. No, I was gonna, what I was gonna do is keep this for the business

and use it just for the business. Right, right. But her and I talked about it and she's been practicing. When she's done is she'll turn her phone off, but then she needs her laptop up because it has schedule. It has like, you want to get something from Amazon or whatever. So where we're starting at is we're just going to take our phones and put them in a drawer, which is hard enough.

So I'm already realizing, oh my God, getting rid of the phone, we can't even put our phone in the drawer. So I'm trying to be, you know, I'm trying to lead that and I'm sucking at it. It's hard. You know, it's become a limb. It's such a addictive thing.

It's become a limb. I mean, when was the last time you guys had it where it just happened to me the other day and it's so funny just the feeling I get when this happens where I leave the house and I forgot my phone. Yeah. Oh my God, I gotta go back.

It's like, do I really though? I can't be without it for about an hour or whatever errands I gotta run. Like, I gotta flip around. I gotta flip around and go back to my place. Like really? Oh my God. I'm going to the grocery store.

Like what do I do? I absolutely have to have it. That happened to me like before vacation, like I forgot it and I got about, I don't know, like 10, 15 minutes out, like on my way to the airport. And like this friend of Courtney was watching her house and she was like, I think you might want this. And then I didn't even realize my phone was gone. And I had to turn around and go all the way back. I'm like, oh, like, it's one of those things. I almost was like, I would have appreciated not having it. I know. But at the same time, it would have, I would have had a major panic.

Now I have a special consideration though with leaving without the phone. You guys know how bad my sense of direction is. I will get, I will get lost. I will get lost if I don't bring my phone. Coming to work, I'll get lost. Not because get lost if I don't bring my phone. Coming to work, I'll get lost. Not because I use navigation to get here, but because if I wander off and take a wrong turn,

now you guys lost forever and you have to go search for it. You know though, that's because we've trained ourselves. I was always this way, bro. Really? Because I used to pride myself on being like so directionally sound. Come on, I'm the landmark guy. I walk out on a parkour mat.

But I'm terrible now. I mean, I'm like you now, but I feel like I've trained that. I've made myself that guy now. No, mine was always so, it's always been terrible. Yeah, absolutely. I had a client actually tell me that I have dyslexia with direction.

That's actually a thing. That's what she said, at least. Directional dyslexia. Something like that. Maybe you can look that up, Doug, because, or maybe she was just making me feel stupid I cannot we don't have a supplement for that there's not something you could take I feel like you got so many damn pills in your bag is there's somebody peptides of pills

gotta be something for that and there's something I hope I wish does it say anything there Doug yeah there is directional dyslexia sometimes used to describe people who have difficulty with visual spatial skills or left-right confusion We live in an era now where there's a diagnosis for everything I know I think there might be some left with a diagnosis of disorder for everything you think you got something Oh, yeah, you got something. I'm saying this Injury you can Google it I'm just gonna throw more for you

By the way, can you are you gonna keep that mustache? It looks good. Fantastic. It's one of those things. I think he has to maintain it though. Right. Oh my God. Yeah, dude. I honestly, I tried shaving it myself like over the break and it got down to the skin. I was like, yeah, I looked like like a predator. I don't know. Like it needs a to the skin. I was like, yeah, I looked like a predator. I don't know, it needs a little stubble, it needs to be groomed a certain way. Cause yeah, it's a little like. Of all of us, you look the best with a mustache.

Remember Adam tried it, he looked bad. Very bad. I was scared. Mine looks creepy, but whatever, we'll see what happens. Yours looks good, like legit. I mean, yours looks good, his just looks great. I think yours looks- You think mine looks good? It does. Really? Yeah, yeah, you know me yours. Yours looks good. It just looks great. Like I think you think mine looks good It does really. Yeah. Yeah, you know me too. I would tell you how stupid I know you

I'm trying to get the bird. I really want to make fun of it. But as it looks get thrown on me It looks good. You're in a good mood. You have a happy drop Yeah, happy. I just know I just had shillage. We had a happy drops man Why why don't we eat those so fast? I feel like we eat the shillijit just as fast. I don't feel like they're, I mean... We have more of that, that's why. Is that why? Here and gone. Justin was double fisting the happy drops.

I'm going to blame our staff. I think our staff is... Actually, all our supplements, our Organifi supplements are being held back in the back room. And Jerry has Lock and Key, right? So if we want them, we have to ask for them. So every week I ask for the Shilajit, but we don't have any Happy Drops.

I say it wrong, don't I? Shilajit? I don't know. Shilajit? Shilajit? Shilajit? Shilajit to quit? Something like that. Drew said that the Happy Drops sell out. Like crazy.

Even more than the Shilajit. He says they just blow the door, they're just crushing. So I wonder if... Interesting. So okay I mean I'm gonna stick to what my theory on this is. I think... Oh you're on point. The gummy thing is more than anything else. It's like... It's the most brilliant thing you've ever said. Listen. No, no. Pretty much. No it is. The dishwasher thing was pretty... That was good. That was good. But this is brilliant. You know why, dude? Because this is the trainer mind, right? What's the most, I just said it, what's the most important thing for a trainer or coach?

Adherence. So I could have the best supplement in the world, but if you don't take it consistently, it doesn't matter. By the way, studies show how inconsistent, people are better at giving it to their dogs than themselves. Nobody takes supplements consistently except for supplement fanatics like me.

Nobody does. But you put it in a gummy that kind of tastes good. And then people all of a sudden are consistent. It's brilliant. I think you're going to see more and more. It's weird. I, I, isn't it weird that it is Sal? Is there any, um, no, I don't think it's a study. No, no, no. I was going to say, is there anything that like, does it degrade the quality of you getting it? Like, is it because it's in a gelatin, does it not get absorbed as well?

Because you're eating it and it's not in a pill form. The only quote unquote downside is it's gonna have some, like a couple grams of sugar. Oh, who cares about that? Yeah, which, here's what you're gonna get. You're gonna get the, here's what you're gonna get. The supplement fanatics who don't care. The health zealot hates it.

They'll take 15 pills a day like me. We're gonna be like, oh, I don't want two extra grams of sugar. It's not for you, bro. It's for people who have trouble being consistent with supplements. And when you put it in something that tastes good like that, okay, two grams of sugar, big deal,

but now you're consistent taking it. And no, it doesn't degrade the, what's it? So it doesn't? No. Yeah, I thought maybe it had something to do with that. No. Because it's fascinating to me that the supplement industry is,

and I guess it isn't because there's like, we have at our house, but it's mostly kids that have been marketed. That's how it started. Yeah. Like, Max's- Now adult stuff is- Yeah, all of Max's stuff that he has to take most all of it is like gummy form of all his vitamins. And so, you only find me taking them sometimes. And I'm like, why haven't we done this for adults? And I just assumed that the quality was degraded. It was like the elderberry ones. I remember eating those quite a bit. All the time.

Yeah, and then, but there was no other option. That was like the only one. They make vitamin C like that. I've seen vitamin D like that. I've seen the elderberry like that. Look at the data on prescription medications. The biggest problem that they have to overcome. Is adherence.

Adherence. Yes. Doctors will tell you this all day long. People give it to their. Is adherence. Adherence. Yes. Doctors will tell you this all day long. People give it to their dogs better than themselves. They do. People just don't like to have to take five pills in the morning or three before lunch

or five before going to bed. And they're not consistent. Alarms and little containers. Listen, I just talked to somebody, who is it that I talked to? It might have been a call. I talked to somebody, a woman about taking creatine she's like oh yeah but I had it but then I went on vacation I forgot or whatever I've talked to so many people

especially a supplement like creatine because it's a powder that's even less likely that someone's gonna take right mix it or a tasteless powder powder yeah that's a tough one to keep doing absolutely so anyway crazy all right shout out who's the shout out for today? Chucky, we're gonna stick to the Chucky thing. Mind pump NCI. If you're a trainer or a coach and you want real coaching from us, one-on-one almost, it's like five people. Intensive deep dive.

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Our first caller is Jen from Virginia. Hi Jen How can we help you? Hey, thanks for taking my question. I just want to, I appreciate you guys. I listened to you a lot and, um, probably got into strength training because you all gave me courage to go into the gym and figure it out. Awesome. Right. Good job. Yeah.

So, um, I'll jump into my question. I am. Well, okay. I wrote it back in February. So back then I said I'm a lifting newbie. I probably am still a newbie. I've been I've been consistent about a year with lifting. And my bottom line question is just that I feel like I'm not seeing as much progress as I would like to see. And so I'm wondering if I'm doing something wrong. Um, or is it really this slow? My, my question.

So, uh, I started lifting last June three times a week. Um, started with the sticky note program. You might be familiar with that. And then, and then, uh, in, and I lost and I also, um, when I did a cut, I guess, uh, went down to about 1500 calories over the course of probably three or four months, I lost about seven pounds, went from 32% body fat to 30%. And that's just with one of those, I don't know what they're called, but you know, you hold onto them in the gym kind of thing. Lost an inch or two here or there. And then I started anabolic and I thought, okay,

anabolic, I'm going to, um, maps anabolic, I'm going to, you know, be able to build some muscle here. And, uh, so when I finished in February, I went back in, uh, did the body fat percentage test and it was exactly the same 30%. And I was like, man, what's going on? Why, why did that not go up? I was same, same weight. I was able to maintain the weight loss with very little, uh, you know, worries about what I was eating. I mean, I've been eating 140 grams of protein and up to my calories. And so anyway, this is kind of where I'm at. I have since then started, I'm on the first week of muscle mommy and I've been enjoying that. Um, but just wanted to see if you guys have any advice or why I don't, I would just, I

don't even know if, you know, if that body fat percentage matters, but my real goal is just to gain muscle mass so that, you know, I'm 48 years old. I want to be able to eat, you know, and enjoy my food as I grow older. I want to be active. I love being strong. Um, but I'd love to see my waist go down a little bit in, in inches, you know, and I'm just not seeing that. So that's my, my main question. Did you, when you were at the 1500 calories,

you moved them up, correct? Do you know what you brought them to and how long ago did you bring them up? Yeah. So, I stuck with that from June to November. And then I moved them up to probably about 1900. I think right now I haven't been tracking specifically for since February, uh, but, um, I'm probably between 1900 and 2000

and I haven't gained anything. Okay. And so. So you, okay. So you went up calories, you're eating consistently though, protein, correct? If one 40, you said 140 grams? Yeah. You haven't gained any weight with an additional four to 500 calories,

which by the way is a very positive sign metabolically. The best way to measure if you're moving in the right direction with muscle is strength. Have you seen any changes in strength? Are you stronger? Are you getting stronger consistently? What does that feel like? Yeah, I think, um, I do think that I've been getting stronger.

Um, I've heard you guys talk about how women sometimes don't push themselves as hard as men in a workout and I relate to that. Uh, I think that I have some, for example, you know, I was doing squats pretty regularly, but I wasn't able to load higher than about 140 pounds. And so I thought, well, maybe I need to work on my forms. Then I was working on my form a little more. And that's where it just started to break down and I didn't seem to push, but I work out by myself. Um, where did you start with squats?

Can you give me some idea of like, by 140 pounds, by the way, that's a really good squat, where, what, where did you start? Where are you at with let's say squat, deadlift, presses? Well, I mean, I started at the basically at the bottom because I wasn't, you know, I started a year ago and I didn't know what I could do. So I think I probably started at like 80 and then I was just adding five pounds every week, um, for a while there. And then I've just hovered between like 120, 140

since then. Okay. You're doing good. Yeah, I think you're doing a lot. I want to comment a little bit on how you open this conversation with, you know, is it really just as slow? And the answer is it kind of is, yes.

Like it's a lot like investing. And when you first start saving for retirement or saving for your future and you put the first hundred dollars away and it's like, this is not gonna take care of me for the back half of my life. And you do the math and it seems like it's gonna take forever.

It's a lot like that. But the cool part, just like investing, is it's compounding. So as you start to stack the months and the years of consistently lifting, it's compounding. So as you start to stack the months and the years of consistently lifting, it does get easier. It does seem to get faster, but that initial year or so of really, especially when you're kind of feeling out, can I push myself a little more? Is that not like, am I doing this right? And you're kind of, a lot of that is that learning curve. And so you're

going through that process. I think you're doing a lot better than you think. I think we would probably benefit, I think, with more calories. I think that if you wanted to see, and that is getting over that fear of, oh my god, I bumped my calories more and my goal is to get my waist down, that feels scary or sounds scary. But you have to understand as you start to get more comfortable with pushing yourself in lifting weights and Sending a good signal to build muscle. We have to give it adequate calories in order to do that Otherwise, you're just burning off what you're getting and you're not giving it additional calories to go and build muscle And if you're kind of like not really tracking diligently But you're staying about the same what might be happening is you have a couple good days of being in a surplus and then the body

Wants to build but then you go down into a deficit, now it's trying to cut. And so you're doing a good job of kind of maintaining your health and strength and seeing good results there. But I think if you wanted to accelerate the amount of muscle that you put on, which then in turn will accelerate the waste coming down and fat loss, it would be probably encouraging you to push the calories a little more while pushing the strength like you're doing that.

Yeah. I think so. So just so you know, and the math doesn't always work out perfectly like this, but just, just to get an idea, if somebody were to add 500 calories to their diet, they could expect to gain about three or four pounds of body fat a month. So the fact that you didn't gain anything tells us you're definitely doing a good job. Your metabolism is better. Uh, if you're stronger, you're doing a good job.

And then there's other things you, you, you want to pay attention to as well. Mobility, energy, sleep, libido, um, skin, hair, nails, all of those will tell you if you're kind of moving in the right direction and yes, progress can be slow. But one thing that I think will help you a lot, just based off of the way you're kind of moving in the right direction. And yes, progress can be slow, but one thing that I think will help you a lot, just based off of the way you're communicating strength training to me, you would be the perfect candidate to work with a personal trainer, at least for a period of time to

get the feel of what it's like to push yourself properly, to push yourself properly with intensity and strength. Cause I mean, I had, I had so many female clients that, like you, they worked out for six months on their own, a year on their own. Then they would hire me and I would add 20 pounds to lift the first workout. Not because I made them instantly stronger, but because they greatly underestimated their own strength.

They were afraid to push themselves. And as a trainer, I have that eye and I know, okay, we can add more weight. Your technique is good. It's a mindset that you have to work on and develop. And I think that a coach really will help you to kind of, you know, figure that out and really feel your way through that. So. Yeah.

So I would look for, if that's feasible for you, I would look for a trainer who'd be willing to train you once a week because you're working out three days a week. And really all you need is once a week to kind of get that, you know, that feel, maybe for six to eight weeks, something like that. Look for someone with a lot of experience. Look for someone who's trained people for a long time, who also has a understanding of correctional exercise. Um, and in a red flag is someone that doesn't do a good assessment and a red

flag is someone who beats the shit out of you, your first workout. Like you should feel like, oh, okay, I got some out of this, but not like you're crawling out of the gym. So then you got someone good who can coach you. And then what they'll do, cause you know, those big lifts, squats and dead lifts and overhead presses and bench press and all that stuff, they're very technical. And, uh, when you learn how to push them appropriately, once you get that feel for it, then you can take that with you

after you're done with your trainer and you're no longer with them. I almost want to give her a power lift too, so you can just focus on those like core compound lifts and really just like feel your way through that, and start really intensifying the loading sequence and getting that adequate rest. So it's like, you have to just have

that mentality in that style of programming completely and just focus on that for a while. I'm going to go back though to what originally I said too. It's important that we do this in a caloric surplus though, because that will really dictate the progress that we see. I mean, if we continue to load the bar and push ourselves weight-wise, but then we're in this caloric deficit, the results are going to be really slow as far as seeing the muscle gain. And a part of that is just the psychology of getting over like, man, this feels like a lot of food or more than I'm used to, or, oh God, the scale went up one or two pounds. And that's also where I think the trainer will serve, a good trainer will serve you

well, because hopefully he or she will be kind of reminding you, no, you're doing great. Like I don't care that the scale went up one or two right now, what I see going on with you, we're very, and so a good coach will recognize and see that along that process. So I'm in, I'm in the same camp as Sal. I think you'd get a lot of value if that's something you can invest in, even if it's just for a short period of time, two, three months you'd get a lot of value if that's something you can invest in, even if it's just for a

short period of time, two, three months, one time a week, I think it'd be one of the best investments you ever do, especially if this is something you really, this is important to you, like it sounds like it is. And by the way too, you look incredible. You look very healthy. So all the, all-

I wouldn't have guessed your age. Hey, I would have. You look good at years younger than this. Yes, for sure. So you look like you're doing well for overall health, but it sounds like you want a little more. And, and that, that's kind of the conversation we'd be having if you were my client. It's like, hey, I'd be reminding you how well you're doing because I think you're doing

a great job. But if you're asking me, hey, could we ramp this up or could I see more? These are the things that come to mind to me is I think we could stretch our calories a little more. I think we can start to push the weights a little bit more. And then I think that's going to help build the metabolism. I'm looking at your notes here. Doug, if you don't mind scrolling down a little bit, there's a couple of things that I think we can start to push the weights a little bit more, and then I think that's gonna help build the metabolism. I'm looking at your notes here, Doug, if you don't mind scrolling down a little bit.

There's a couple things that I think we haven't said here. First, it says your husband's noticing changes. This is a good sign, and I tell this to both husbands and wives, or people who have long-term partners, is we often don't notice the things in ourselves, and then we dismiss what our partners say because we often think they're just trying to make us feel better. but I can't tell you

how many times I trained clients and this is even more true for women and they and I wouldn't let them weigh themselves no scale no nothing and they'd come to me like oh my god my co-workers keep saying I'm losing weight everybody looks at says I keep looking better then I'd weigh them well you know 60 days later and the scale barely moved and then they oh my god you know I'm like no no you do look like you lost weight. You just built muscle and lost some body fat. So what are the changes your husband's noticing? Is he noticing different shape and to your

body and firmness and that kind of stuff? Yeah. I mean, I think he definitely noticed some of those, noticed some of those things. And it's not that I don't notice them, but I feel like it's just so hard to get past. Oh yeah. It's not very objective.

Yeah. And so you look at those numbers, like, you know, I thought, okay, well, like, let's not pay too much attention to the, to the scale. And then I was looking at, you know, the body fat percentage and that wasn't moving in that, I think that kind of made me go like, ah, what am I doing? Just so that, you know, so electronic competencies of all the body fat testing ways is the least consistent. So I can make my body fat, literally I've

done this, I can make my body fat percentage go up or down by three or 4% in the same day, just by changing my hydration and stuff like that. So what you want to do with those is if you do body fat testing, you want to control all the controllables as much as possible. Same time of day, same amount of water, same food.

And then you want to look at the trends. So after you do two or three or four tests, is it moving in a particular direction? And never really rest any of your, you know, how well you're doing or not off of one test. Yeah. That's not, because those things can be so up or down, like I said by three, four percent. In fact the margin of error is even more than that. Yeah you're really you're less about the actual percentage that says it's more about the trend right? So like I just told I recommended that we increase your calories. So let's say you go

okay Adam says I should do that. I'm going to try adding 300 calories. I'm going to take a body fat test two weeks later and then I'm going to see the number. I'm not going to care what the number is because all I'm saying is that there's my benchmark because I've been doing this now for two weeks. Then I'm going to continue on doing the 200 calories for another two weeks, take the test again. And if I see this trend that it's continuing to go up, okay, maybe I overdid it. Or if I see this like it's been staying the same, oh, I'm in a good range of calories. Or maybe I hit it perfect and I actually see a little bit of reduction in body fat while I also increased. That means I hit a home run on the amount.

But so you're using the body fat test to kind of gauge these, these tweaks that you're making in your program less about like it says I'm this percentage. It's like, eh, well that's, those things can be way off and that's, it's less important for that. It's more of a nice tool to utilize, to give you more feedback of, I think I'm doing the right things by doing this. Let me make sure by testing every two weeks

for a couple months, oh, okay, yeah, I'm on the right track. Yeah, yeah, I mean, I think you're doing a great job. You are doing a really good job. The more we look at these numbers, the more I'm gonna- Yeah, I'm looking at Doug scrolling down your notes. I think you're doing really well. Your strength is really good. Yeah, you're doing really good with your strength,

the lifts that you could do stay the course. I think a trainer would be very valuable just for you to get that feel like, okay, this is what it feels like to push myself appropriately with this particular exercise and this is what it's supposed to feel like when I drive hard on a, on a bench press or on a row. And then that'll just take things to the next. Jen, are you in our private forum? Okay. I like Doug to put you in our private forum too. So I'm going to have him put you in

there so we have access to you and then now you have the ability just to reach out to us. Do you take any supplements? I started taking, let's see, I mean I do use protein powder probably, probably once a day, just cause I can't seem to, um, just to get up to that one 40 level. Um, and, uh, I take, you know, some vitamins. Do you take creatine? Oh yeah, actually I, I started and then we went on a trip and I start back up again about a week ago. So yeah.

Good. Create team will do well. Yeah. I would stay on creating for the strength and then the, the, the subsequent fat loss that it assists in, but it's just good for you anyway. Yeah. Yeah. Well, and that, yeah, that's, that's great.

I would, I love that. Um, the idea of being in the forum also just, it's helpful to hear you say that I should bulk. I think for a while there, I was like, well, you know, if I'm just lifting and then I'm maintaining, maybe I'll do the whole body recomp thing. But that didn't seem to be, I don't know. I guess it's genuine that you are doing that. You are doing that. You are way slower. Just so you know, you are doing that. Like if you're my client, I would tell you great. We're doing great work right now. But I also understand this like, man, I'm putting all this work and I wish I could see things move faster. And then if we wanted to accelerate it,

we would go on a bulk. That's what I would do. And, but I would also tell you what's going to come with that is the challenge of, oh, maybe the scale goes up a couple of pounds and I feel like my clothes are fitting the tire and the psychological part. Now this is going to accelerate results. We're going to get stronger. We're going to build more muscle, which is going to build the metabolism, which is only going to help us when we decide to cut again, go even faster. But we have to get over that. Or you can just kind of stay the course of what you're doing. And I do think you're doing great. And sometimes what helps, so with my clients, I would always have them take in the same morning, same time. So like Friday mornings, it was our time when we did this in whatever bikini or outfit that they want that's like revealing a lot of skin, right? And I'd say front, side, back, shot.

And I just, I want you to look at that every month or two. And instead of caring about the numbers, look, compare your months in between and be honest with yourself. Is that version of me in better shape than that version of me? And if it is, we're moving the right direction. And if it's not, then there's some things that we can adjust. If you can go, oh man, I felt like I looked worse than what I did 30 days ago and I've been consistent. Okay. Then there might, but more likely than not, you are seeing good progress. It's just hard to see it in yourself every single day. Yeah. Yeah. Yeah. So we're going to put you in the forum, Jen, and use it. Okay. Use it. That's a great point.

Until the trainer thing happens, you can put, a lot of people will put videos of their squats up. That's a good idea. You can post the whole set of a whole set of squats or something. And then so people can kind of from video, we will be able to tell if you're pushing very hard or if you got room to go, or if there's any tweaks that we can make. So, you know, that's what people use it the most for is to just kind of, Hey, how's my deadlift look? How's my squat look? You know, you think of this, that,

and we will get a lot of great advice from all of us. Perfect. One more question about the bulk. What would you, how would I go about that in terms of like adding? About 250 calories. Yeah it could be fat or carbs. It could be fat, carbs or protein. Your protein targets are good so you don't have to add protein but if you want you can, it won't hurt you. So it can come from any source. Just 250 calories. That's what's making sure you hit your protein intake which it sounds like you do a good job of and then add about 250 is a pretty good spot to start it. You know it's a good way to do it just so you don't. I like to tell

people eat a little more of what you're already eating. Yeah portions. If you're working, if you like it and it's working well with your digestion just increase your portion I love that too If you're eating six in six ounces of meat go to eight ounces if you were eating Half a cup of rice go a cup of rice like that's a real easy way to just make it make the adjustment Okay. All right. All right, Jenny. Thank you. See you in the forum. All right. Thank you so much That's it that's such a- She's doing great.

Yeah, that's a very common concern. Am I moving fast enough? Like what's going on? Why can't, you know, whatever. But when you boil it all down and you look at what she's done, she's doing great. Yeah, she is making progress. If somebody consistently added 500 calories to their diet

from what they're doing now, they're eating body fat. You're gain a lot of body fat. Over the period of time that she's been doing this, eight months, nine months, you'd see 10 pounds on the scale or something like that. But the fact that she hasn't tells us she's moving in the right direction, especially when you combine that with the strength gains, you're doing really, really well. And for somebody in their late 40s, in only one year of strength training, squatting 140. That's doing great. That's doing really good. Yeah.

Yeah. No. And she looks, you can see her skin, her hair. I can tell she's healthy. So she's taking good care of herself and doing a great job, but this is common. I would get clients like this and we'd be going and they'd be like, they want, but this is why I also liked the picture thing of like, and not letting them see. A lot of people get hung up on the metrics.

Yes. You give me a picture of her in those same exact views 30 days apart and I'll be able to look at your shoulders right here. I know. Look at your waistline right here. Look at, look at, look at, you could point out like that you are improving. It's just it's slowly over time and you don't, you know, you look at yourself every day in the mirror twice or more. So it's hard to see that stuff. Our next caller is Dan from California. What's up, Dan? Come on, Dan.

How can we help you? Hey guys, how's it going? Good. Good. First things first, I want to give my obligatory thank yous. I want to do a quick shout out to my buddy Jason for introducing me to you guys. More importantly, thank you guys for everything you guys do and the information you're putting out there.

You know, the relationship stuff, the physical stuff, all of it. It's great. You know, I, I got a girlfriend I love and hearing you guys talk about your, your kids and your family and all that gets me excited for hopefully some big events coming in the near future. Thank you. So I'll get to my question here. Um, just a little background, uh, in and out of kind of fitness throughout most of my adult life I was in the Marine Corps for a bit and obviously I was in shape for that then I drove truck for a little while and kind of changed careers here and there was machinist and then went back to driving for the movie studios and Yeah, so August of last year I

started doing 75 hard and About halfway through I started weightlifting and doing that about five six days a week doing the running the cycling just beating myself up and around that times when I really started listening to you guys and realized that was just the worst thing ever but I was close enough to the end I finished it out and then I kind of took a break kind of kept going to the gym running and cycling but on a much lower intensity and instantly felt way better and then January I bought the RGB bundle and decided you

know I'd gathered enough information from listening to you guys and figured I'd do a reverse and start anabolic in January So I did that and I went from about I think it was 2700-2400 calories somewhere around there all the way up to 4000. Whoa, nice Got insane strength gains. I bet 100 pounds on my deadlift Wow 30 40 pounds on my bench and my squat like just unreal. I felt like a million bucks and So then I decided to go on a cut and I Wanted to run anabolic again loved it so much. I did an 800 calorie deficit And then so before I did that I went to get a dexa right after I finished anabolic in my reverse

I sent some pictures linked and dated kind of and uh I was at just under 26% body fat. And then I did the cut 800 calories. I was super rigid on it. Didn't break 3200 calories a day. Hit my protein and ran anabolic again for a month. And then I went for a DEXA scan and I lost over six pounds of muscle gained some body fat so I was extremely disheartening and then that's where I was I was kind of confused on it all and then since then I did it again so after that DEXA scan was immediately when I emailed you guys So after that DEXA scan was immediately when I emailed you guys. Um, but following that, I went back to my maintenance at 4,000, 4,100 calories a day and continued anabolic.

And a month after that, I went back for another DEXA and the results were what I wanted, um, that second DEXA after I went back to my maintenance, I put on three and a half pounds of muscle and lost half a pound of body fat. So again, I saw what I wanted and then I was all right, I'm gonna go on a cut again, but much smaller cut maybe it was too aggressive. And then I only cut three to 400 calories this time. And if I was really hungry, I said screw the cut and I would eat my 4000 calories just kind of going with the feel Um, and just yesterday before this call I finished that month long cut up And the same thing happened. I lost

Four pounds of muscle and gained two pounds of body fat Let me know So question question with that cut period. How was your strength while you're doing it? Um, it didn't go down a lot. I felt like I was laboring a little more with the same period, how was your strength while you're doing it? Um, it didn't go down a lot. I felt like I was laboring a little more with the same weights, you know, listening to you guys, I wasn't trying to set PRs, but I was trying to maintain the same weight I was doing. And I was definitely having a much harder time than when I was on my maintenance.

Yeah. And you know what the problem with some of these scans are? I know we're looking at your photos, by the way, you look really good, bro. I mean, are you happy with what you're seeing? I mean, it sounds like I'm stoked. I've never had this kind of like muscle. I've done some. This is the second or third time I've done 75 hard. I'm always skinny and look like a teenager. Yeah. You look jacked right now. I'm like, you look great. I feel strong and I'm definitely

digging the building, the strength and all that. I never really focused on that. I was always just trying to get smaller or leaner, but I'm sure I was weak as heck at that at those points in my life But yeah, no, I feel super strong. I love the way I feel eating the 4,000 calories days. No chore I have a big appetite I just I do want to lean out. I Ideally like to get you know, it's a 15% body fat somewhere around there. You're going to, I mean, I'm looking at every one of your bowl cut bowl cut. And you each time you're better, you're better. You're bad. Like it is.

Like you look good, dude. I don't think you don't get caught up on some of those numbers with the Dexter scans. You want to look at trends, not just single tests. Not to mention, I'm just not sorry to cut you off. So I want to point something out. Like you're not a small guy. Like how, how much do you weigh? I'm like, I'm floating around. So this entire time also, since January to now, I'm right at about 240, 235. Just right in that window.

I don't move in weight. Okay. Big boys like us that weigh 240, we can swing those things a lot because of just hydration alone because your body holds so much, your muscles hold so much more glucose and water and those scales can easily be manipulated up and down. If you lost five pounds of water, that counts as lean body mass. Especially big guys like us. I mean, I'm looking at your photos going, if you were my client, stay the course, you're

doing good. Yeah, I think a 400, 500 calorie deficit is perfect. I don't think it's too aggressive at all, especially if your strength is maintaining and you feel good. I think stay the course, your calories are high enough for you to cut. So, you know, if you were saying you're at 2000 calories, it's the, oh, we've got to reverse, but you know, 400, you're going down to 3,600, 3,500 calories, you're fine. I'd say, ride that out a little longer. Yeah. Yeah. I mean, you don't have to, if you000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6,000, 6 do stuff like this with you. Like, hey, let's do a hard cut for like two weeks and then come back out of it and see if you like that. Like 2,500 calories.

Yeah. Where I, where I'll, I'll, I'll rotate you. So I'll push you, I'll push you 1500, 2000 calories down for just like a week or two and see if you see you lean out and then go right back to re-feeding you again for two to three weeks. And we could play that game back and forth and see how that works for you. If you like the way that feels and if you notice progress faster. So you're in a really metabolically your muscle mass, what I'm seeing on your waist and the muscle you've developed. I mean in a year's time or what are we about a year and a half or is that total where we're at?

Coming up on a year here in a month or so. Yeah, bro. Yeah. Don't get cut up on single body fat tests. Yeah. Look at the trends. Give yourself three or four measurements before you start to decide if you want to change. I mean you got the pictures to prove it. I know you can tell. I mean there's... No, again it's that thing where I'm looking at myself. I'm like dude, I'm going nowhere but then I look at a picture from a month ago and it's like okay there's a

difference. We literally just got off a call with a lady that was, was, uh, asking similar types of stuff like her. She's been going for a year and she's like, so, and I said, you know, and literally what I told her is what you've done, which I'm so happy. Is it like, just take a picture every 30 days of yourself. And even, I don't care what the fucking scale and the body fat person says, if you look at your picture 30 days ago and you can be honest with yourself and say like, I look better than what I did 30 days ago, you're moving the right way.

Especially if your performance in the gym is doing well. And you're eating that kind of calories too. Like that's a good amount of calories to be able to be getting better shape every month over a month. By the way, just so that you know, if you lose, you know, on the scale five pounds, but you're lifting the same weight that you were before, you actually got stronger as a percentage of your body weight. So a lot of people don't realize that like, okay, I

didn't lose any strength. Actually you're stronger as a percentage of how much you weigh, you lost weight and you're lifting the same weight you were before. In relation to your body weight, you're stronger. That's a really, really positive sign when something like that happens. So keep that in mind.

Cause I think sometimes we get caught up on just the number on the bar. You know, like if you lost 15 pounds, but you went five pounds down on your squat, you're like, oh, I'm weaker. Not really. Your squat is now higher as a percentage of your body weight than it was before. And you want to expect some of that to drop down, not too much. But if your, if your performance is hovering and you're dropping calories, you're losing weight, you're doing good.

I mean, if I, if you were my client for this past year, I would be using your pictures and bragging about what we did. That's what, like what you did is really good. I mean, it's very obvious when you look at where you started and where you're at right now. And I think you did it very methodical. I thought the way you increased calories, even trying the 800 cut, I don't think that, I think that's more of the DEXA scan being off than and not being precise because then you did a follow-up one and all

of a sudden you saw amazing results. So it's like those things we tell people like use those as like a gauge of maybe making adjustments, but don't get hung up on the exact percentage it's telling you because it's very obvious to me that with what you're reporting strength wise, what you're telling me calorie wise and the pictures I'm looking at, you're kicking ass. You're doing a great job. Yep. Okay. I got, I guess I've just been a little impatient. I kind of want to see some of that belly fat kind of come off a little faster. I mean, you've lost a lot of it. Hey, you have, you have, you have, dude. You've lost almost a person, dude. That'd be so greedy, dude. But hey, you can mess around with some of the cuts. Like I said, like run a hard cut for like two weeks. Like with your calories,

you're fine. Yeah. Cause you're eating so many. That's what's fun about somebody who's eating 4,000. You can bring you down to 2,500, 2000. I'll drop you all the way down to that for like just two weeks. And what lets yourself lean out a little bit and you're going to be lower energy. You're not going to be a strong, I don't care about that right now. It's just a little two week hard cut. And then I'm going to bring it back and bring you right back up and then see how your body responds. See how you feel doing things like that

You can play with that. Okay, so you think like moving forward so right now I'm on I just started phase two of match performance So you think I should go and you're saying like a 15 to 2,000 calorie deficit for a week or two Yeah, yeah Yeah, let me throw you in are you in our forum? Are you in a private forum yet? I'm not. Okay. I'm going to have Doug throw you in there. So I'm going to, I'm going to throw you in there, do what I said, uh, report back in about two, three weeks. And then when you reverse back up,

and then tell me again, so keep, keep me updated every time you change the diet, uh, and then, and give me feedback on what you see you feel and what you notice. And then we can make micro adjustments together. Okay, cool, so I'll cut the 15 to 2000 calories a day for two to three weeks and then I'll hit you on the forum. Perfect, you got it.

Perfect. Awesome, I appreciate you guys so much. You got it, man. Great job, man. Later. You know, I do want to say, by the way, that the higher your body fat percentages and the lower your body fat percentages

and the lower your body fat percentages, the more inaccurate body fat testing becomes. And the bigger of a person. Because those things, they measure hydration. And if you have a lot of water and carbohydrates in your muscle bellies when you go and do that, it's going to show you way more lean body mass. That's right.

And the opposite is true. If you're dehydrated and low on calories, You've lost lean body mass. You've lost lean body mass. Lean body mass is all non-body body mass. That's right. And the opposite is true if you're dehydrated and low on calories. You've lost lean body mass. You've lost lean body mass. Lean body mass is all non-body fat mass. Yes. That includes water. And they try to separate it with those scans, but they're still a huge... And the bigger you are, the more you can manipulate that. That's right. Like I mean... But again, the more, the higher your body, it's like body fat percentage tests aren't super accurate to begin with. Underwater weighing being the most accurate, but the leaner you get and the fatter you are,

or the higher body fat, the more inaccurate it becomes. So keep that in mind too for people. It's like, oh, I'm at 30% body fat. Well, your margin error is much higher. Or I'm shredded, I'm at 5% body fat. Margin error is much higher. Well too, and you brought up like the strength to weight ratio, and a lot of like the strength of weight ratio. Yep.

And a lot of people don't like account for that. Yep. I think that that's something you really got to consider. If you're lower weight and you don't feel like you're pushing as much weight as you did before, you got to really factor that in. That's right. Our next caller is Kayla from Minnesota. Hi Kayla.

How can we help you? Hi. Morning. Oh my God, I'm so nervous. Me too. Okay. Morning. Oh my God. I'm so nervous. Me too. Okay. So I'm just going to, I have a script here, but, um, so I've been listening since I was about 18, I'm 24 now.

I just have to tell you guys that my boyfriend calls you guys my boyfriends because I'm constantly listening to you guys and the car shower gym, literally all the time he says it's borderline stock race, but I'm just really a huge fan. Okay. So my circumstances have changed a little bit since my original question. I had asked how I can program my strength workouts to enhance my athletic performance without overtraining, while also putting in many hours of skills training as an MMA fighter. I think I had gotten excited about hearing Performance Advanced was created

with grappling athletes in mind. And I was hoping for a way to ask, or I was hoping for a way to do this in a MAPS 15 style to decrease volume. But I have heard you guys tell enough people that you can't have your cake and eat it too. Most recently a live caller asked me pretty much the same question and you guys had advised him to just stick with maps 15 or simply find more time. However, since writing my question, I have accepted my first MMA fight and am currently about 12 weeks out. So I think I've

resolved on getting performance advanced to run in a bulk after my fight. But now my question is how should I schedule or program strength training the next 12 weeks while I'm cutting about 10 pounds of mostly fat and another five to eight of water before weigh-ins. Obviously my priority is skills training and I know I'm even more prone to overtraining now while in fight camp. But I still want to make sure I'm still signaling my muscles so I can maintain as much strength and muscle as possible throughout this process.

I've listened to the Corey Schlesinger, I'm gonna butcher that last name, but the Corey Schlesinger episode a few times, the Phil Drew episode and Brian Kula episodes, and try to implement things from that. But overall, I'm just kind of intuitively training based on my recovery and performance that day. But yeah, how should I program my training sessions over the next 12 weeks before I'm

able to commit to running performance advanced as it's laid out? I am so glad you reached out and we got you here at the, at the 12 week mark before your fight. One of the biggest mistakes that athletes make, um, leading up to a competition is they, oh God, I got 12 weeks. I need to get X or I need to go to X or I need to get better here. Let me ask you this. So MMA, you trained your Jiu-Jitsu, Muay Thai, boxing, wrestling, right?

Now, if you were a beginner, if you didn't know any of those skills, how good could you get in 12 weeks? Right? Not very good. Like you'd learn a little bit, but you wouldn't be good enough to fight anybody in 12 weeks. So there's not much you can do to improve yourself over the next 12 weeks. The goal should be to not hurt yourself.

Yes, not hurt yourself to maintain some of what you have, which very little is required to maintain, to sharpen your skills and avoid injury. A good percentage of athletes go into a competition with a nagging injury or they're already a bit over-trained. And the people that tend to do best are the ones that understand to not be over-trained and to avoid injury.

So your strength training right now should really revolve around mobility. It should revolve around maintaining movement and not allowing yourself to get hurt. So what does that look like? That looks like mostly mobility on a daily basis. You're doing like 15 to 20 minutes a day of mobility. And if you do any strength training, it's one lift here and there. Cause I know you're training right now with MMA is a lot.

You're how, how many days a week are you, are you doing, are you training MMA? Uh, about six. Yeah. So you're not doing any more than what I said. I mean, it might be one lift for three sets here or there mobility work. Um, I would have you be, I would have you sleep really well and have you take might be one lift for three sets here or there, mobility work. Um, I would have you be, I would have you sleep really well. I'd have you take naps every single day. I'd have you feed yourself well.

And really it's all about recovery, all about recovery. And I wouldn't go too far off what your coach is having you do in terms of your, your skills training. Can we just, uh, point out real quickly how bad ass you look? Is that, is that, is that credit to us for six years of teaching you that? Can we get that credit at all? Or is that just all on you? How did that happen?

No, actually I have like, I had a really big transformation. I played college basketball and I was not lean at all during college basketball and like just didn't perform as well as I should have. But then like after college basketball, I really took the heart like six years of like listening to you guys. And I made a huge transformation. I ran performance, um,

with a trainer who I ended up firing because he wasn't listening to you guys. So, um, so yeah, like I, oh, you guys a lot. I, I take what you guys say is like my Bible. So yeah. Thank you guys for everything. Yeah, you look badass. It's amazing. And I do want to comment. I mean, in your question, you did say that you tried a max 15 style, but even that you noticed you didn't have the energy to do every single day. So you're red light right now.

Yeah. Pretty substantial. What is this six days a week of training look like? how long are you in the gym? What are you doing? It really depends. I'm, I'm, I like to think I'm pretty good about like kind of feeling out my energy for the day. Like, uh, like today, for example, I have like two hours of just no gee rolling and, um, there's like Saturday is usually like, gi rolling and then like an MMA practice. And, um, I'm good at feeling out, like, if I can handle like the entire practice

and like cutting it short if I need to. And my coaches are really understanding and like encourage that. So I'm, I don't know, it's pretty intense when I'm there, but I, I'm good about like cutting it short if I need to. Think of, think of your strength training like this right now for the next 12 weeks, think of a recovery, think of how you can bolster your joints, how you can make it movement. Yeah.

How you can make yourself feel better. So if something feels off, then use mobility or correctional exercise to fix that area. You're not trying to get stronger. You're not trying to build muscle right now. It's not going to happen. It's not going to happen with all the, you're not trying to get stronger. You're not trying to build muscle right now. It's not going to happen. It's not going to happen with all the training you're doing. And if you try to build muscle and strength right now, you're going to

really convolute it. Yeah. You're going to cause some problems. So really it's about, do you have like, uh, and you have a lot of muscle already. We see the, I mean, you've got a lot of, well, you'd be okay if we lost some pounds of muscle, it's not, I mean, let me, let me ask you this. When you go, when you, when When you roll against women your size, are you stronger than them typically?

Do you have a firm grip on them? Yeah. Yeah, of course. Yeah, you're doing all right. So do you have Prime Pro? Do you have Maps Prime Pro? I do not. Okay, let me send you Maps Prime Pro.

And here's what I want you to do. In Maps Prime Pro, you could pick two or three mobility movements in there. Watch the videos, cause how you do them is really important. The intention is really important. And then use those, uh, during this 12 week period, use the mobility movements during the 12

week period to make yourself feel better. Again, don't try and build straight. Now, when you're done with this fight and you get some time off and then you're ready to get back into training, then you can go through your period of building strength and muscle, like you said. But right now it's all about avoid, I don't want to feel hurt.

I want to feel good. If I feel soreness or achiness in any particular area, let me address it with correctional exercise. And then I think, and then sleep is really super important every night. You would prepare for sleep. So that means, you know, electronics off,

you got a nice setup, you're going to sleep for eight hours. I would like you to take a nap every single day if you could for 30 minutes to an hour. That'll make a big difference with those types of things. Where are you at? Minnesota? Yep. Minnesota is where you're at? Oh wow.

Oh, just there. Very cool. How many fights have you had or is this your first one? This is my first. I've been doing a lot of jujitsu competitions, but, um, yeah, this is my first MMA fight. Yeah. So cool. Yeah.

Good for you. So cool. Yeah. But I'm telling you, like, go ahead. Um, also I just had to throw in there. I have this like little dream of being the first sponsored mind pump athlete. So I will be getting back to you guys after I make some games with your programs and get a few wins to talk more about that. That's funny. You say that because I, the reason why I

asked for your ad is because I was going to tell Doug, as soon as we hang up to get your address, I'm going to send you a bunch of cool stuff. Right. So I got you. I need you to wrap up. Yeah. When we hang up, I'm going to get all, I'll have Doug get all your info via email, as far as like sizes and where you're at. And I'm going to ship you a box. I got some stuff coming your way. How long have you been doing Jiu Jitsu? Yes, I got you. I'm actually I I just started it like about a year ago from now and everyone told me that I needed to take my time getting into it but I like fully dove into it, practicing like twice a day most days. And, um, yeah, I came up like pretty fast.

I've won like my past four digit two tournaments. So I'm, I'm pretty proud of like the progress that I've made. And I've obviously been an athlete my whole life. So it was really easy for me to catch on to. Yeah. So, yeah, good. We'll send you prime pro and we'll send you some, some, some cool gear. Yeah. So good luck. Thank you so much. Thank you guys. You got it. Thanks for

calling in. Super bad ass. How many times, how many times have you seen that though? Right? Someone's like, I got this, this competition coming up and then they decide to ramp it up. Yeah, you know, there's this mad hustle to like improve all of a sudden. It's like, look, look, all this work you put in, and now we just need to like make sure you're healthy and you're moving at an optimal level and you're sharpening that skill. Really everything she's doing in terms of like,

you know, rolling and you know, jujitsu, boxing, and Muay Thai, that's the priority. She knew, she knew. I could tell she just wanted confirmation. That was all that was. I think she just wanted to hear the permission from us that like, yeah, you just need to cut it. We're gonna go in awesome that way. It think she just wanted to hear the permission from us that like, yeah, you, you just need to cut it.

We're going to go in awesome that way. It's so funny as she's talking, I'm like, man, bodybuilders, athletes, and pregnant women all have this in common. Like when they, oh, I'm pregnant. Oh, I have a competition. Oh, I have this, this, I'm going to get on stage. That's when you, you've all the work you did happened before that. Now you just trying to keep yourself healthy. That's the goal.

Totally. Our next caller is Steve from Indiana. What's up, man? How can we help you? Hey guys. How's it going? Good. Good. Good. Hey, I just really want to thank you guys over the last roughly four years that I've been following you guys. It's just been a master class in health, fitness, nutrition, you know, life learnings. Before I get into it, I would like to just call out you guys on a couple different things. So I've been on creatine as long or longer than you have.

No, I know, I've got a supplement issue too, just so you know, Justin, I had a shoulder issue about a year ago. Justin and I had a shoulder issue about a year ago and then I started getting some mace clubs and doing those movements killer shoulders. Awesome, perfect. Yep. And Adam, I lived in Oakdale for five years in the early 2000s. So no shit. We ran into each other.

Yeah, I was there at that time. I was there till about 01., I was there at that time. I was there till about oh one. So I was there I was before obviously. Wow, that's crazy. Something like that. Okay. Okay. And Doug, I'm just here today. So you're not the oldest guy. I appreciate that. I'm getting tired of all these age jokes. Yeah. What you got for us, bro? What you got?

Hey, basically, you know, I just want to thank you guys for all the help. Before I found you guys, you know, I was making up my own programs along the way. I was a split guy for 30 years, kind of hit a wall. I've been consistently working out. Probably the biggest thing that I've learned from you guys is sleep. I always thought before you guys told me exactly why that, you know, if you got more than six hours of sleep a night, you're pretty much a limp. So since probably 2008 hours a night, it's been a game changer. You know, the big thing for me is,

you know, I've made a lot of progress along the way since I've learned programming from you guys, dug into it really deeply. But my long-term goal is to die young at a really old age and stay jacked why I do it. So really what I'm looking for is long-term advice, not for next week, but really for the next couple decades. Because I know you guys have worked with people, I'm 61 currently and I plan my programs for the next 10 years and I wanna stay strong and programs for the next 10 years. And I want to stay strong and healthy for the next 10. The

big learning that I've had is you know, my favorite program by far is antibiotic, anabolic advance. And then I usually cycle that with symmetry or performance. It's funny because I always hate moving away from it. I'm two days into symmetry right now. I'm sore than I was when I was doing antibiotic, antibiotic advance. So really my question centers around, you know, aside from getting the right sleep, nutrition, you know, I get my proteins and I don't even track calories on how many calories I eat, but it can

track calories, I don't know how many calories I eat, but it can somewhere between 200 to 250 every day, a program protein. Um, you know, what strategies do you have for the next decade or so as I go forward? Well, this is fun. Yeah. Well, you're obviously doing well. How long have you been this consistent? Um, I've been very consistent since college now, um, been in business.

I've got five kids, life is busy. I really hit it hard right around the time that I found you guys, kids are kind of out of the house and a little bit more time, but I've been training at home for 30 years. You know, I've been a home gym guy forever. Built that out. I got everything I need. Um, but yeah, I've been consistent for a long time, but consistent, but on the same program and you know, doing different modes of training through your programs has helped tremendously. Uh, but again, just looking for advice going forward. I almost want to ask you advice.

I told you guys if I'm qualified to give them anything. Well, I mean, you know, what I would typically say to someone like you, which I think you figured out, okay. But what I would typically say to someone like you is to really enjoy the process because you're going to keep doing this to the day you die. At some point you'll start to notice performance drops and stuff like that. That happens, you know, as you get older, although we probably haven't seen much now, you're obviously doing so well, but really what's going to keep you going is and stuff like that, that happens as you get older. Although we probably haven't seen much now.

You're obviously doing so well, but really what's going to keep you going is just the love of the process of what you're doing. You know, Jack Layne, he died in his nineties and he exercised like he did when he was younger and he continued it. Now, of course, he's not going to be as fast and as strong as he was, let's say when he's 90, like he was when he was 50, but he loved the process so much he never stopped. And that would be the only advice I'd give someone like you, but I think you already do that.

It sounds like you already enjoy what you're doing more specifically and technically, I would say, uh, continue to focus on and master ranges of motion, different planes of movement. Um, because that's what's going to, you know, give yield you the best return as you continue, uh, through this process, just your active recovery type of movement and like maintaining that mobility and joint health. I mean, it's going to extend you in terms of your overall, like comfortable, uh,

be being able to, to still kind of wait, train and, and, you know, add that intensity, but match that with that recovery element. I think you're, you're already doing that. It's just a matter of maintaining that for sure. Yeah. I think we're all going to say similar things just in a different way. I do think that there would be some benefit to you. Maybe like, cause what you definitely have figured out is you've,

you've built an incredible physique, like physically, aesthetically, you look incredible. You've it's obvious you have a ton of muscle mass. What might be difficult mentally is to be okay with, oh, I may not look as jacked, but I'm going to become really this mobility guy for a while. Or, you know what? Let me see if I can perform really well at an OCR race or pick up a modality that maybe is a little stretches you psychologically that you, because you like a certain way of training and you're like, I really, I probably should do a little more of that, but I'm not really excited about that. I think that would be my advice when we talk about longevity, because someone who has built

the amount of muscle you have, that's what, and I try try to explain this to people Time about where I'm at in my journey It's like I can go get jacked at him back really quick because you've once you've you've achieved that the body remembers that And so it's okay that I'm kind of longevity guy and kind of like health more balanced right now So I would encourage you and challenge you over the next decade to challenge yourselves in arenas related to health and fitness. And that could be meditation and yoga for you. I don't know what that, you know what I'm saying? Like things that you know would improve your overall health and longevity, because you've mastered, in my opinion, the muscle side of this. For your age to look the way you look,

to have the kind of muscle and strength you have, you've mastered that. So to me, that's easy. So now it's like, okay, have I ever committed to be the total mobility Gumby guy? Adam's referring to fitness maturity, not physical maturity, but fitness maturity, where you just develop a larger, a wide breadth of knowledge and experience and wisdom around movement, around fitness, around health. But like I said, like the hard part you got down,

I think you enjoy the process. If I were to ask you- It's the most important part. Like you probably work out no matter what. You know, you just like it, right? So you're not gonna stop. Yeah, the only hack that I do now is I travel on business a couple days every other week.

And I quit working out is I travel on business a couple days every other week. And I quit working out when I travel because my sleep isn't as good. And, um, um, and I crank up my workouts a few days because I know I'm not going to do anything other than mobility when I'm traveling. So I, that's been a hat that's helped quite a bit. And the other thing is I have no, no desire to go and I've ran power lift a couple of times. Um, I don't think I'll ever run that again, because the risk of work for me just doesn't seem to be 100%. I get up under a deadlift and I'm like, I hope I don't hurt myself

here. And my number one goal is just to not get hurt every workout so I can work out again, the next day. But again, you're, you're know, I hear people call in and ask all these minute details. But the thing that I've learned is it's just really important to cycle from program to program and as you guys say, keep the mobility part of it, even though I usually truncate those a little bit, it may be a 12 week program, I'm gonna do I feel good, I'm ready to move on. But this, you know, I feel good. I'm ready to move on. Um, but this, you know, even aid, I think is, is, is the right answer to break things up.

So again, I've never done that before. You know, I found you guys so greatly, greatly appreciated. Yeah. No, you got, I mean, you're, you're doing everything great. If you want to increase your fitness wisdom, it's just what Adam said would be the way to do it. It's like, okay, what have I not done? What have I not focused on?

And let me put some focus there for a little while and see what happens. And then what'll come out of that is just more fitness maturity and wisdom around how to train your body in different ways and comfort with your body changing a little bit from here to there. And like what you've already figured out through the process of like cycling through right now

is like you may go in that direction for say, you for say a period of time, say three, six months or whatever of this total out of your normal realm of modality or training. And you go, oh, you know what? That's not what I want to do all the time because I really love this way of training. But I really like that and I really like this and I'm going to incorporate that now in what I do. Like, I mean, that's the only really good advice I have because you obviously have like, if you were a client of mine, I'd be like, yeah, we figured this out. Like this is, this is, you are going to live to live a very healthy, good, strong, the

way you're doing things right now. Have you run our old time strength program? I bought it. Does that count? Yeah, I'm glad you did because I would love you to go through that to Adam's point in terms of something that's completely new stimulus, a lot of very unconventional exercises in there that you learn and develop. And this again, to Sal's point too, the breadth of knowledge in terms of your body's ability to recognize these movements.

This is going to reinforce a lot of the strength in those mobility practices you're doing. Now this is going to add load to that. And just to go through a cycle of that is going to teach you a lot and really not emphasizing intensity with it like crazy, just going through the movements and the skill of it. No, I'll put that in a future rotation for sure. Sweet. Yeah, I think you would like that, especially the lateral stability and the rotation. There's so much there, yeah.

You said you had five kids, do they ever work out with you? Yes, and the good news is they're working out a lot now. Awesome. Yeah, the reason why I said that is, you know, it reminds me, Arthur Brooks talks about this where, this is just general, it has nothing to do with fitness, but people who tend to flourish after a certain age versus people who tend to suffer, there's this huge gap, like after

retirement or whatever, you'll see some people just do much better and other people do much worse. And what he narrowed it down to was the uh, the people who did much better taught. They, they, they became teachers. They started taking their wisdom and showing someone else. And so that's why I asked you if your kids work out with you. Um, you know, that could, if you ever run into a period of time where like, I don't know if I really, you know, this is not as like it used to be for me.

You know, you could train some clients or take some people under your wing and that tends to spark that back up That's a good point. Mm-hmm. Yeah Well good deal. Yeah, I'm glad to see what is possible. Yeah, I know you're a great example. Are you not in our forum? I'd love to put you in our forum. I Need to be okay. We're gonna Doug's gonna set you up for free. I got you. Yeah, there's just so I could show you off and take the credit Greatly appreciate what you do and listen almost every day on my walk you said OCR that I think there's running involved in that I could never do that I'm more of an SUV. I'm not a Ferrari. So

Do you do it good bro do good. Thanks for calling in. Thank you, Steve I'm not a Ferrari, so I'm with this. I'm with Clydesdale, dude. You're doing good, bro. You're doing good, Steve. Thanks for calling in. Thank you, Steve. Appreciate it, guys. Thank you. You got it. Cool guy.

Yeah, I know. Very cool guy. How funny is that? I wish people knew. I mean, obviously, he's extreme. He looks exceptional. But man, when you're fit and older, you just stand out. You're not the same human.

I have family members that are 61 okay that are on medications. You know if I took them on a 30 minute hike it might kill them you know they'd have a tough time. That's the age of my mom like and it's like crazy to see a guy like that and see where he's at. So incredible he's doing such a good job but I mean I love too I love the question like I don't have a very like you know 2% this or what it's like 10 I mean, so incredible. He's doing such a good job. But I mean, I love too, I love the question. Like I don't have a very like, you know, oh, 2% this or what, it's like 10 years.

Like you guys, you guys obviously have trained a lot of people. What does that look, I love that question. And you know, that guy, that guy doesn't need any advice around macros and, and you know, just programming for say more. It's like, Hey, that's a really good way to think about this.

And the only thing I can give to someone like that is, Hey, really trying to move into different, you know, training modalities that you probably wouldn't do because there's probably something there that you could benefit from. And then you could add to your, your, your repertoire. Totally. Totally. Look, if you like our show, head over to mind pump free.com. We have a guide, a free guide that teaches you how to squat like a pro.

It teaches you all you need to do to get a perfect squat. It's mindpumpfree.com. You can also find us on Instagram. Justin is at Mind Pump. Justin, I'm at Mind Pump to Stefan. Owen Adams is at Mind Pump. Adam. Thank you for listening to Mind Pump.

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