Mind Pump: Raw Fitness Truth - 2428: The Best Ways to Test Body Fat Percentage, the Benefits of Avoiding TV Prior to Sleep, Adjusting Your Training When Using a GLP-1 & More

Episode Date: September 20, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday’s Quah post on the @mindpumpmedia Instagram page.  Mind Pump Fit Tip: Build muscle now, lose it, build muscle again much faster the second time around. (2:08) The motivation behind Adam’s transformation Docuseries: “I Lost 50 lbs. of Muscle; Watch Me Build it Back.” (11:27) Couple workouts. (25:34) Going off to college and the possibility of leaving California. (30:06) Mind Pump Recommends ‘Masters of the Air’ on Apple+. (34:05) “Hard times create strong men. Strong men create good times. Good times create weak men. And weak men create hard times.” (38:53) The Resistance Training Revolution. (43:46) Gummies are the trend. (47:29) The best bar soap lather out there! (48:17) The three-bolt rule. (50:46) Shout out to Masters of Air! (58:27) #Quah question #1 – I’m using a GLP-1 and doing the MAPS GLP-1 program, but I feel like it’s not enough. I’ve done Anabolic and Aesthetic before and love those. I already walk as well but feel like I need more strength training exercises. What should I do? (59:22) #Quah question #2 – You speak about the 3-2-1 sleep protocol (describe the protocol), but what do you do or suggest people do in the last hour without screens? And for people who have made watching TV to fall asleep their routine, what suggestions do you have to fill this space until you’re ready to fall asleep? (1:04:16) #Quah question #3 – If I don’t have access to places that have water tanks and DEXA scans, what is the next best-recommended way to test my body fat? (1:10:01) #Quah question #4 – I just opened a training studio. Do you have any advice? (1:13:43) Related Links/Products Mentioned Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 20% off** Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 20% off your first order of their best products ** September Promotion: MAPS Starter | Starter Bundle 50% off! ** Code SEPTEMBER50 at checkout ** Human Skeletal Muscle Possesses an Epigenetic Memory of Hypertrophy Mind Pump #1322: What’s Your Real Muscle Building Potential? (And how to get there…) Mind Pump TV - YouTube Watch Masters of the Air - Show - Apple TV+ Association of Grip Strength With Risk of All-Cause Mortality, Cardiovascular Diseases, and Cancer in Community-Dwelling Populations: A Meta-analysis of Prospective Cohort Studies Mind Pump #2187: Why Building Muscle Is More Important Than Losing Fat With Dr. Gabrielle Lyon Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP10 at checkout** Mind Pump #2410: How to Maximize Fat Loss & Preserve Muscle on GLP-1s (Introducing MAPS GLP-1) Use the 3-2-1 Formula for Best Sleep Results | Cabral Concept 2526 Mind Pump Fitness Coaching Course Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Mind Pump Fitness Coaching (@mindpumptrainers) Instagram  

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Merchants Bank is a proud member FDIC. 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 today's episode. We answered some questions that people asked us on Instagram So we picked four we answered them, but this was after the intro today's intro was 57 minutes long now in the intro We talked about current events Studies talk about family life. We have a lot of fun Then we got to the questions

By the way, if you want to ask us a question that we might pick, go to Instagram at MindPumpMedia. That is where you post it. This episode is brought to you by some sponsors. The first one is Organifi. This is a supplement company we've worked with the longest. They have the best products, incredible integrity. Today we talked about one of their new products. They're better biome gummies.

You eat these before You eat food it helps with your microbiome and good bacteria Anyway, go check them out get yourself 20% off go to organify.com forward slash mind pump use the code mind pump Get 20% off this episode is also brought to you by Caldera Caldera makes skincare products are all natural That help balance out your skin. They have a serum that's good for people with oily skin or dry skin or both. It's incredible stuff and studies show over 90% of time people notice improvements in the skin from using their products.

These are real studies. Today we talked about their bar soap. It lathers up really good. It's really nice on our skin. Go check them out. Go to calderalab.com. That's C-A-L-D-E-R-A-L-A-B.com forward slash mind pump. Use the code mind pump 20, get 20% off your first order.

Also, we got a sale on some workout programs this month. MAPS Starter, this is a beginner strength training program. 50% off. Then we have a starter bundle. This includes MAPS Anabolic, this is our flagship workout program, MAPS Prime and our Intuitive Nutrition Guide. That bundle is discounted already, then we took an additional 50% off.

If you're interested, go to mapsfitnessproducts.com, use the code September50 for the discount. Alright, here comes the show. Building muscle is really hard. Actually, it's only really hard the first time. In fact, if you build muscle once and then lose it, it comes back again really, really fast. This is called muscle memory. This is why strength training is one of the best investments you can make in your health. Once you make that investment, even if you lose it, it comes back so much faster. This is true. Again, the data supports this. In other words, build muscle now, lose it, build muscle again, much faster the second time around. I was gonna ask you, now we know this from

experience, but is there any good clear studies that support this or that actually, oh there are. Yeah. I didn't know that. Yeah. Like is it, does it come back three times faster? I don't know what the speed is, that's a good question. Yeah. There's got to be a lot of factors that play into how fast, but it definitely comes back faster. Like muscle memory is real, and they think it's due to increase. Is the CNS responding to that?

It's gotta be both, right? Yeah, it's more like, they think it has to do with satellite cell production, and that that doesn't necessarily go away. So you have all these extra satellite cells that are there the second time around. So you have all these extra satellite cells that That are there the second time around but look we've all experienced this and you know Even doctors will talk about this if you have a cast and you take it off

That's never happened. I know you've broken several bones Justin It's like you take off the cast the leg is skinny and then within a couple weeks of just walking the muscle comes back So quickly, it's a it's a evolutionary adaptation that helps us survive because again of injuries. But what's the good news about this is you work out now in your youth, right? You build muscle, you train, you strength train. And number one, it's easier to keep, we know this, about one third, some studies even suggest one ninth of the volume is required to keep the muscle that you used to build it. In other words, if you worked out three days a week to build ten pounds of muscle, one day a week will maintain it, right? Some studies again say even less than that.

But then the other half of this is if you stop completely and lose it, it's not like starting over. It's not at all like starting over. You gain it back so much faster. Have either of you done like leg, broken leg, or any major leg stuff, or has it only been arm, shoulder stuff for you? So I had to get surgery on the bottom of my foot, and this is when I stepped on the nail, and then it ended up getting this flushing bacteria,

and it healed, and then it was working its way at my leg. So I was out for a good 10 days, maybe 12 days. And then I was, I had to be on crutches for a long period of time. So I atrophied pretty substantially on my left leg. So when I, when I, um, when I did my ACL MCL and, uh, they, I had full on brace, right for months, I was, I was casted up, right? I'll know. I know I have it on one of my old iPhones. I gotta go through and find this. I know I have it on one of my old iPhones I gotta go through and find this would love to find this clip because it was so

Gross that I had to take a video of it and and I could graph like this To complete and go like this with my extra skin. Oh, that's how much my legs it because it was right out So what happened if I don't know if I've told the full story of like, so I was at like the height of like, you know, peak bodybuilder version of me playing basketball. So, and a guy landed on my knee and there goes my MCL ACL. And so then I get this, they had to wear this like, you know, brace forever, right before and after surgery.

And I remember when they took it off for me to start my rehab, and I literally could pull the skin like, it was the craziest. Well it is, and that's why I asked you guys, because I bet you guys have never seen, like, because you guys have big legs, and for it to completely atrophy,

you'd be surprised on how much extra. Yeah, it wasn't that bad, that's crazy. Oh, it was crazy. So that happened to me, by the way, I just pulled up a study on muscle memory. And in fact, there's a study here. The title of it is human skeletal muscle possesses an epigenetic memory of hypertrophy.

So literally it's a, it's a memory. It's a memory of the hypertrophy that once had. This is why it comes back so fast. Good trip. But yeah, I just located my knee cap. So my knee cap came out to the side when I was maybe 13. And I had to wear this, first I couldn't bend my knee at all because they didn't know if anything was torn.

Then they imaged it, no tear, okay, cool. But now you gotta wear this straight leg brace. So I wore the straight leg brace for a long time. And then I did the rehab and when I remember I took off the leg brace, my knee was bigger than my femur yeah so it looked I was actually it's actually a bit traumatizing as a kid you take that off and look at yeah I looked down on my trip me out that really bad chicken leg and the doctor goes don't worry it comes back really fast so I was like oh this

is terrible especially for insecure skinny kid yeah well anyway I use this straight leg breast for so for, I did some rehab, and this is when I really got into barbell squats. I actually got sick and tired of the fact that I lost strength, although the muscle came back, I had not good function, started squatting, then my legs just blew up. But I remember, it went from femur to looking normal,

relatively easy, kind of tripped me out. Really fast. I think I brought this up just recently on one of these intros that this is the move that all the professionals do. Yes, for the before and after. Yeah, this is the before and, and so many people actually think it's not,

they think it's not real. They think it's fake. I would get these all the time in DMs, people sending me messages of like, this guy shows that he built You know 30 pounds of muscle in in three months. Is that possible? And it's like well, yeah If it's muscle that he lost Yeah

if he's if he's been a trainer for 20-something years and he just fell out of shape and then got back in shape like you bet your ass he could do that There's no way is that what you guys are comparing him to you. You're just starting on your journey He's been doing this for 30 years You guys are comparing him to you. You're just starting on your journey. He's been doing this for 30 years. He fell off the wagon for however long and then gets going and like, yeah, no, it's crazy. But that's like a big thing is to do that

kind of transformation and then to attach it to a supplement or attach it to something. And be like, this is why. And again, the good news for people is that there are no permanent results when it comes to fitness. I remember as an early trainer and then gym manager as a kid, I remember people would say things like,

okay, well if I get in shape and work out, what happens when I stop? I was like, what do you think's gonna happen when you get back out of shape? Oh, so I gotta do this forever. People used to actually say this to me. They'd say, well yeah, you gotta maintain it for the rest of your life.

So nothing's permanent. However, when it comes to hypertrophy, muscle growth, you have this built in, as they said in that study, epigenetic memory, this muscle memory, where if you lose it because you stop, getting it back the second time around is so much easier. It's almost like you've built a bunch of successful businesses, So now every time you build one, you know the formula, you know what to do, and it's so much easier than the first time you did it when you didn't know anything. It's very, very similar to something like that. Yeah, Justin said that earlier, right, about compounding interest, and it's like an investment.

You invest, and that's the beauty of like, when you put the work in, just like in finances, you save, you're conservative, you live well below your means, you invest, you invest, you set up to where you have this passive income that's coming in. Then you can get away with splurging and falling off the wagon for a while or going and spending money like crazy for a while. Because you have this consistent passive income that you've built up over time with all that

compounding interest. It's very similar with muscle. It's like, man, that's what's cool about this is if you dedicate yourself No matter what age you're at if you start now Investing in weightlifting and building muscle it does get easier It's hard to add another five pounds for the first time and then another five pounds for the first time ever But then once you've gotten to a place where you've got into which is why too I think it's a it's a very positive thing to stretch your

capacity and get your body. See how far you can go. Yeah, see how far you can get your physique because once it's been there, it wants to go back there really easy to get it to go there. Getting it there is really hard in a grind. But then after you've been there, man, to return there lies here. You know what the confusion lies? The confusion lies because you're saying, okay, look, as you get older, like it gets easier. And so people are thinking like, well,

that's not true. Like a really fit, strong 60 year old is not going to be like a fit, strong 30 year old. Well, there's a potential that we're talking about, but within the range of potential. So yes, your potential changes, right? If you're 20, you have this potential here for performance. When you're 60, it's lower, right? You're not going to have the same potential because of age, that's true. But within the realm or range of potential, once you build it, keeping it, maintaining it, getting it back is a lot easier. So when you look at some of the most fit, youthful looking and feeling people who are in advanced age, they almost all do lots of strength training. They almost all do, if not all of them, do lots of strength training and have done strength training for a long time.

It maintains and sticks around much better than any other adaptation. And then of course all the values that come with that, from the insulin sensitivity, the fat burning, or should I say calorie burning potential, the androgen receptor density that it provides, which means that your body still remains sensitive to testosterone, the mobility. Nobody ever talks about this. Muscle makes you move, so having more of it,

especially as you age, means you can move better, which is extremely important as you get older. So it's definitely one of the best investments you could ever make when it comes to fitness. Now on this topic, Adam, we need to address what you're doing now, and we need to be very clear, because here's what I predict is going to. So I'm gonna illustrate this, right? So you, Katrina had a very terrible emergency since then. You basically haven't worked out. Yeah. Okay. And you've lost a lot of muscle.

Yeah. A lot of muscle. A lot. Now you used to be an IFBB professional physique competitor, very muscular, you walked around, and very, what was your body weight when you were walking? So my peak lean body mass was like 207. So 207 pounds of just lean body mass. Yes.

Okay. Which means you were probably walking around 220 or something like that. Yeah, yeah. Okay, so big dude. And anyway, you lost tons and tons of muscle, especially because you stopped working out. Now you're gonna get back into it,

and you're documenting how quickly you can get back into shape, how fast you can build muscle. Yeah. And what I predict is people are going to see what's going to happen. It hasn't happened yet, by the way. So this is how you know, this is how confident we are. Hasn't even happened.

Most people would wait to happen before. Yeah. They would, they would sandbag pictures and shit, but, uh, I predict people are going to think all kinds of like you're, you're lying. There's no way you could've done that, you must be on tons of drugs, even that's not possible, but you're not gonna surpass where you were before,

you're just gonna build back some of what you lost. Yeah, yeah. And so what's your lean body mass now? 154. Okay, so you're a good 50 plus pounds under. Man, the potential there is. And so you're getting back into it, it's gonna be a trip people can witness firsthand what muscle memory plus good programming good

diet obviously you know what you're doing you're smart yeah it's gonna be crazy yeah my plan part of the the motivation to this time around is actually to show people like I'm gonna do a minimalist approach on all on all angles are all facets right like even know, typically I talk about how when I first start this, I start tracking right away. I'm not even tracking right now. And I'm documenting why I'm not at first. And it's because, again, minimalists, it's like, how little can I do effort wise towards nutrition, towards exercise and everything,

and still see positive change and and start to build this physique. And I, yesterday I'm talking to the boys, the boys are videoing this right? So we're gonna document this whole journey, we're gonna put it up on MindPump TV. In fact, I believe by the time this goes live, I'm pretty sure Dylan will already have the first episode up. So the first day, which was yesterday for me. And I'm explaining like why I'm not even tracking anything right now. And the reason why is because I know I'm so under that like goal one nutritionally for me is like getting out of another high protein meal. You don't need to track right now.

I was like, I'm so under-caloried and so under-protein that because I've been eating twice a day for months now that I'm like, okay, first goal is just to eat three or four times and it make it a protein. Right away, double your protein. Right. Exactly. I don't even, I don't need to know that it's at 60 grams. And my goal is that you're like, I'll get there. Don't worry.

You know, I know that my body is adapted to this low that if I just bumped the protein intake by 40 grams to 50 grams in a day with some stimulus, I'm going to see positive change in the right direction. I'll get more granular and crazy as the time goes on. So that's like first and foremost is that. Now yesterday was kind of interesting because I say that that's what it was a plan. I've told you I've only been eating twice a day.

I ate like four or five times yesterday because I hadn't lifted or done anything. Only did two exercises. But okay, so let's talk about this for a second. So you did two exercises and you went very light. Very, very light. Even for your current level of strength light. It's not like you went light because you couldn't go heavier.

Right. You went light because you've done nothing and you know better. That's right. So you went out there, you were doing some squats. What else did you do? Presses? All I did was rows.

Oh rows and squats. So, because remember too, I'm also nursing the pecter. That's right. So there is a little bit of like, so I'm following a MAPS 15 protocol with a little twist right now. And when I say a little twist,

it's MAPS 15 protocol is too big. Correctional stuff for example. Yes, correctional. So that's still gonna take a priority. Like even today, when I train today, I'm gonna do something else again for like, I'm gonna do some like prone cobras. I'm gonna do some things to keep addressing that.

Cause I have like, my shoulder hurts hurts bad it's out of place and so I'm gonna address that and that's always gonna be my kind of North Star while also because no way I'm gonna build muscle like I'm not even doing the rows that's correctional work for me right now with the isometric muscle because I haven't done anything and it's so for people listening you're like well how can you build muscle like Right now it'll build muscle. Now, in four weeks it won't. You're gonna have to add resistance.

That's right. Or change the stimulus because his body's gonna advance. But right now that's enough, especially considering all the muscle you've carried in the past. And now I was gonna ask you this, and you said you already answered this. You did a little bit of strength training, your appetite went through the roof.

Through the roof. Katrina was like tripping out. She's just like, I'm like, I'm'm so I felt like ravenous hungry just from that first little workout hardly doing anything so Granted I told you I wasn't gonna track and I was gonna do all I wasn't going to like even target protein quite yet All I was gonna say was like whole foods protein centric, right? That's that's just that's kind of the idea, But I'm also going to not eat. If I'm hungry, I'm going to eat. So that's kind of how I'm looking at it. It's just like, hey, if I've got the appetite right now, I'm just going to make good choices protein centric. That's it. And again,

of course I know I can weigh and measure and I can get even more analytical about this, but that is not the goal. The idea of this for the viewers is me showing the audience, like, it doesn't have to be radical. It can be just these little incremental changes over time and all the tweak. And by the end, I'll probably be... Yes. Now, I know you've been tracking sleep too in the past. Is that something that you're... Eventually, I will. Eventually.

So in the video, I talk about turning the knob every week. Okay. Right? So my goal is, and this is how I'd compete, this is how I do it, right? So every week I wanna dial something up a tiny bit. And that can include sleep, so prioritizing sleep and recovery. It can be dialing nutrition tighter.

It can be being more active and mobile. It could be program intensity. It could be program volume. So like five knobs that I can really kind of dial up anytime and so I want to enter this with a very minimalist approach of just doing like what I did yesterday is better than I've done anything for the last three months. Two exercises, protein centric meals. People need to understand too, doing more

right now wouldn't necessarily make you move faster. No, it will make you move slower. That's right, so people have a tough time. Wrapping their brain around that. Yeah, because think of a muscle building signal on a scale of one to 10. So one very low signal, 10 is like, this is the highest you're gonna get that signal, okay?

But with that you're gonna balance recovery and adaptation. That's also an important thing. You can send a 10 with muscle building signal, but if the recovery adaptation signal is something that has now been overwhelmed because of, let's say, lack of fitness or whatever, it doesn't matter what your muscle building signal is because you're buying care. All it needs, all it wants to do is heal. So for Adam at this point, who hasn't trained for three months, has lost 50 pounds of muscle that he had in the past. He's had that okay. For Adam to send

a level 10 muscle building signal is easy. He will send a 10 with very minimal effort. After that there's no more benefit. All he's doing now is gonna be hampering his ability to recover and adapt. Now how you feel today would be a big indication So so and I knew this right so and I this is in the video I talk about this I I did 135 and squats and the plan when I put it on the bar was 53 sets of 15 that was got and now I'm doing it Dylan's recording me and stuff like that and I'm like talking to the Video and stuff I'm doing it and I like, I probably should just do body weight. And I know that.

Because you already feel it. Yeah, and I'm like, I probably should, but I just want to do 135. So I know I could go squat 225 right now, but I'm like, ah, let's do 135. And if anything, right now, I overreached a little bit on my legs. 135, and I even, because I feel it, right,

I talk about all this, I go, I said if I was going to do 15, I didn't. I did 12. I stopped at 12 because I could feel it. And then I stopped at 11 and then I stopped at 9. That was it that I did for reps. And if anything, walking in today, I can feel how sore already my legs are that I probably overreach.

I probably should have done two sets of probably body weight and maybe one with like 90 or 100 pounds on there and I would have got the equal amount of benefits. Any more than that and like to your point, I'm just going to be so sore, my body's going to need an extra four or five days to recover and that's only going to slow down my progress. The people don't get this. It's a crazy delicate dance, man. There's an art to it. So this is the part I love.

Now that's the key. Okay, so I'm so glad you said there's an art to it because it doesn't mean it's easy. It means you gotta be smart about it. It means you have to understand workout programming, your body, what's appropriate. Real in tune with your body. This is where the art comes into play because someone might be thinking like, well, what do I do? Just barely do anything. Then someone else will say, oh, it doesn't work. You gotta go hammer yourself. No, no, no. The other advantage that Adam has is Adam has been training himself for decades, and he's also trained lots of people for decades.

So he's gonna be far more in tune, and that doesn't mean you're on point, you even said yourself, you still did a little too much, but you're far more in tune with knowing this. What most people end up doing is they end up doing two or three exercises, or excuse me, workouts, before they figure out, oh, too much or too little. And that's if they're paying attention.

Yeah, or worse, they're chasing that crippling sore feeling. Thinking that they're doing a good job, which to me, that's the part that I like to talk about this because it's so wrong. It's misinformation. This idea that you want to go kill it in your workout, especially at the beginning, is so wrong. Like, there'll be a place for that. Don't get me wrong. There's going to be a time when raging against machinists in my ears, I'm ripping the weight, dripping sweat. It's not beneficial in the beginning at all.

But let me tell you, that's down the road. There's no place for that right now. That doesn't make sense to do that right now. It will only slow down my process and overwork myself to get what, less results? That makes no sense to me. No sense whatsoever. No sense. So it is this delicate dance. And this is the part I love about this because it's not as simple as some people

try to make it sound like, just go train hard and just eat. It's, you can do any workout you want. It's like, oh yeah, I guess you can. And that is healthy. I think that's where we get this, there's a difference between exercising and eating to be a healthier version of yourself,

and then there is an art in building the most muscle possible without putting body fat on at the perfect speed. Like threading a needle. Yeah, that's right. And there's, and I by no means think I'm a master at it. I'm still perfecting that. What's interesting about this too is you're probably, your body weight probably isn't gonna change for a while

because you're just gonna get leaner while you build. So what I said to the camera was the goal is to probably hover maybe five pounds. I said even though I wanna drop my body fat, I say my goal, so I'm at 15.8% body fat. I wanna lower my body fat, but I don't wanna go down in weight. So the goal would be to my goal so I'm at 15.8% body fat I want to lower my body fat but I don't want to go down in weight right so the goal would be to kind of hover where I'm at or allow even about a five to seven pound gain

because I'm gonna have some water glycogen so that's what I'm like I want to see weight stay the same or go up a little bit but you're gonna see my body fat go down. Which by the way is gonna look dramatic so the scale might not move much but you gain ten lose ten so 10 pounds muscle tens of pounds body fat. It looks very different But it's gonna be more than that and I think what you're gonna do is what's 90 locks on? I hope not to stop again I mean is like to dock. Oh, yeah I'm gonna at least document maps 15 like so that the goal for me is to get through that 90 days

It's not just about that, right? So I'm gonna the document through the MAPS 15 program. And again, like I'm really following that protocol with a little twist because of the rehab. Obviously that's more important is for me to make sure that I'm moving properly, which also, you know, I think this is a good conversation because I have a buddy, my buddy John, who happens to have the exact same injury and he didn't understand what it was. I also share this in the video

that many times people think they have a shoulder issue or shoulder pain when it's something else. So I injured my pec. When you have an injury to an area, the body is going to close itself to protect the injury, right? So if I opened up my my pec after a major injury, that really hurts. So the body closes down and gets tight to try and protect it. It's protecting that injury. Well, when it's closed down and protecting that injury for weeks or months because I've been injured for a while, it now it's starting to form my posture. And so I'm exaggerating it, but I have this rolled shoulder forward. And so and the way the humerus floats in the scapula,

you want the scapula to be in this nice perfect position where it floats real nicely and I can move my arm around. But what's happened is it's rolled forward and so it's grinding. It's grinding on that and it feels like I got major shoulder pain. But it's not because I have a bad shoulder or something's wrong with my shoulder.

Movement pattern. It's a movement pattern. And let me tell you, just by doing the isometrics from the row, I haven't felt that good in two months with my shoulder. Isn't that funny? It's what clients go through when you show them. Oh yeah. Like you show a client that who's been like riddled with this shoulder injury

and you come over and you show them some movements. The biggest game changer I ever did as a trainer. Yeah. I ever did as a trainer was learn correctional exercise. That right there exploded my business because you could show someone pain relief in such a short period of time. Especially when it's like something like that where, and just like my buddy John, who's like striping, I'm like, bro, you don't have a bad shoulder. It's not your shoulder. It's

like your posture. And explain to him like where you're at. And what you're feeling is you're feeling that bone, grind on bone because you're out of alignment. But we could do a couple movements, I'll fix that right up. You tell someone that, who's been riddled with it for months or years, and then all of a sudden then one workout, I could feel right away, I was like, literally, 80% improvement.

That's great. It's hurt me that, it's been bothering me that bad. That's good. I knew exactly what to do as soon as I did it, 80% improvement in literally one hour. That's awesome. Not even one hour, right? That's right? How's your training going, Justin? What are you doing right now?

Good. Are you training here at all? You're doing both. Yeah, I was telling Adam actually earlier this morning, I kind of, my plan's a little bit different, I mean, similar, because it's like low volume, you know, MAPS 15 style, but I'll do two compound lifts here at the studio, and then I'll do two at home.

So I kind of split it that way and give myself a little bit more of the recovery in between and whatnot. It's been working out well too. It's because too, I wanted to keep motivating Courtney right now. She's never done the 15 style like where it's every day and she's tripping out about how effective it is for her. Because she's so used to the crazy high volume and then not a lot of intensity. Started off doing the kickboxing stuff, right? And so it's all about conditioning and things

that sweat and work and all. I've had a long battle with her about peeling that back. And she's been doing maps and a ball, then did aesthetic. And all that. And now she's doing 15 and it's way more effective because too, we're so constantly like driving the kids to school and doing this and like, we're all over the place. So her just to be able to get the two in for the day is like, can do it. You guys work out together? Yeah. So I'm working out with her when I get home that work well to you guys work out together. Yeah, because like I said, that's why I do it here first Do the hard stuff here

Yeah, yeah You perv and you know, it's like... Dude, I swear to God, bro. That's what it turns into. I just say, yeah, all the time. I really don't know what you're working on. I still get a little bit of work. It's not like, you know, like very effective. Yeah, I walked in on my wife.

I bought a hip thrust machine for us a little while ago, and she loves using it, so she's out there doing it. And I walked out in the garage the other day, and she's doing it, and I can't, no. Come over. You gotta help yourself. I'm a spotter. You gotta go spotter. Hold on.

Let me help you out. Yeah, yeah, yeah. You're wearing those fury tight pants. She gave me the most angry look. Like, mm. Okay, sorry. It's also early in the morning, you know what I mean? I'm working out. Yeah, I'm trying to get it. When Katrina and I live together,

we don't actually live together. We like, she's following. Yeah, we do our, like, we like, a lot of times we'll do that where we're lifting in the garage at the same time, Max is in there, because that's convenient for us. But we tend to be on our own like our own deal although there's probably been a handful of times we've done together but most time. Have you guys did you

guys ever have a lot of clients that were couples? I mean it's not super common. I had some couples that I trained for a long time and what's interesting I don't know if you guys experienced this when you train a couple so husband wife together they have a specific personality and you end up becoming friends with them over the years But then when you meet with them individually, it's almost like it's weird I noticed I have there's a couple couples. I train like that. It's like when you meet them individually, it's like weird Yeah, because of the other half isn't there. Yeah, that's what I know. I never liked training I never liked training.

I never liked training two people at once. I mean, I did it because some people, like it was a requirement and I didn't have a choice, but I always like- It's hard. Well, dude, I used to train, like, cause I'd train at their house. And so it was like, I'd start with like either the wife

and then it turned into, well, I want to join in. And then I was like, all right, I can't say no to that. I need money. It's always hard to give them a, you can't individualize as great as well, right, when there's two people. So that made it tough, but at some point, I started to really value the family atmosphere

in my studio, so it's like the back half of my career. So I would train a couple, and then they'd have a baby, so then the wife would get pregnant, and I'd continue to train them. Then she'd have the baby, and then they'd be like, hey, what are we gonna do when we have a baby so then the wife would get pregnant and I'd continue to train them. Then she'd have the baby and then they'd be like, hey, what are we gonna do when we have a baby? I'd be like, bring the baby in. Then they'd bring the baby in.

I mean, there's so many kids that have changed their diapers and stuff while mom and dad are working out. But hey dude, hey, look, from a business perspective, these people never left. They stayed with me forever. But I loved it too, I loved it too because I loved that atmosphere. I was a small studio so I really enjoyed, I mean, Doug, when I trained Doug,

Doug would bring Bree into the studio. Sometimes. Oh yeah. I would, it's this little kiss, cute little kid would come in. God, how old was she back then? Six. Yeah. Five or six. Yeah. Oh my God. She was max his age. Yeah. She would come in. She was such a, she was just as, you know how you guys, you guys know her personality. She's super charismatic. She was exactly like that when she was little.

She'd come in and then I would set up obstacle courses for her. Remember that? I'd set up like the foam roller and the thing over here and she'd play while I'd train. I'd train her. That's great. I can't believe five, six years old. Okay, so I haven't asked you. It's been how many weeks now?

About four weeks. Four weeks already? Three, three and a half. Are you missing her like crazy or what? How's it going? Of course. She's doing well. Yeah, about four weeks. Four weeks already? Three and a half. Are you missing her like crazy? Of course. She's doing well. How's it going for you? I deflected her. I'm like, she's doing great.

She's fine anyway, guys. I stay pretty busy. So just so the audience knows, she went to college a few weeks ago. So basically I have my weekends pretty well free. I have a lot of hobbies, as you well know. So I do stay busy. We hang out more now.

You've added a friend and I get to hang out more now. But yeah, you know, I do miss her. She's actually coming next week though. And then two weeks after that, we're going to the parents weekend. Already? Yeah, first part of October. We're going to go down there and, uh, you know, hang out and spend the weekend there.

And then we're going to a wedding the week after that. So I'm flying her up to Seattle for a wedding. So I'm seeing her actually quite a bit here in the near future. So do you foresee that like, uh, still like either you fly in there or flying her back on a pretty regular basis you think? Yeah, I think we'll try to get it. I mean more than a month or two is kind of a long time, you know, not to see her. You know what kind of sucks about where we live is that the odds that our kids are going

to get their first jobs and want to stay here is low. Very low. Very low, yeah. Like a starter home here is like $2 million. Yeah, they ain't going to buy a house. I mean, but there's also a lot of jobs here though too, don't you think? There are, bro, but even a starter job here, you're gonna end up with like four roommates in a two-bedroom, you know what I mean?

It's so expensive. Yeah, yeah. I guess that's true. It's crazy. This is not an area that people like graduate college and this is, they move back with mom and dad when they do that, because it's so damn expensive. I think about that with my kids, like where are they gonna go? I guess that's true.

I guess that my cousins and family members that are younger, they went to Texas. Exactly. Yeah, the other one went to Tennessee. Yeah, so they're going to places that are way more affordable than here. But it's just hard because, I mean, I guess, I don't know, I guess it's a double-edged sword, right? There's like, it's really expensive here, but it's also, this is where you get the highest income, this is where you're gonna get the most opportunities. It is, but it's competitive. So, you know, you're gonna come here after that experience. I mean, what would you guys,

if you guys could do it over again, no one has kids, we're 20-something years old, it's in this environment, do you stay or do you go? What will you do? Because you're close to your family, I can't see you going. Oh, because I got my parents' stuff here. Yeah, yeah.

You know, I probably would have left, but come back after having my own kids, but maybe, I don't know. This, you guys know that, we don't, none of us really like this area that much. I mean, I, I, I didn't love the nature of it and everything. Yeah. But yeah, it's the, in terms of me trying to like stack chips and, you know, save and like feel like I'm moving forward, I feel like this would have been, you know, not the

smartest place to be. See, I would've, I would've came here still because I'm also pretending to be 20-year-old me, not older, 40-year-old grumpy-ass fucking guy who hates the city. Like try not to be that guy answering this question, okay? Well, you know, we always like the odds against us kind of thing. Yeah, so I wouldn't be afraid of high prices. I like, and afraid of high prices. I like, uh, and I, as I hated the country. So I came from, I came from, you know, bum fuck Egypt. So I was like, I

was like, I wanted to go to a place that is, it is a real place. Timbuktu is real. So it's bum fuck. Bum fuck is too. B-U-M-P-H. Yeah. Look it up. U-M-P-H-U-M-P-H. I'm pretty sure it is. Timbuktu isn't so. I'm pretty sure. I'll back out on this one. Bumfuck Egypt, I think is a real place. This might be a mistake. Anyways, if it not, it was Timbuktu.

Anyways, I lived in Timbuktu if it wasn't bumfuck, right? Yeah, I'm getting something different. No. What are you getting, Doug? It's a sprain. Brought to you by the guy who brought you bumfights. It's bumfuck. What came up with your search engine? Fuck right yeah, I'm getting something different Military slang term just means the middle of nowhere Start watching Masters of Air no

It looks good. Yeah, it's good really good. I can't yes. I cannot believe someone didn't you guys will all love it I know that your taste what is it? It's uh, it's all that what's that? What were the bombers called the that the all the 52? Yes, it'd be a tues It's their their whole story and it's all it stays true to date I worked on those dates and their actual real fights that happened and how many planes came back and didn't but it's all actors So it's like the Memphis Bell and all they just they they did an incredible yeah they did an incredible job with actors and telling the story and the realism of it and just parts that like man when the guys went down and they got caught in the in the camps and like they do it never heard the stories I don't know if it was the bombers you probably know

this you like a World War two fanatic but do you know that look like it I were you just said something like he knows do you know that when the- It was slick like it. You just said something that I didn't notice. I'm like, he knows everything. I do know something. There was a, when the planes would come back, they would look at the bullet holes in the planes, and they'd say, oh shit, okay, this is where we need to strengthen the planes, and they'd strengthen and bolster those areas, but it didn't help.

And that's because the bullet holes, the planes of the bullet holes that came back, that's where they could get shot and come back. The other areas where they'd get shot, the planes would go down, they didn't come back. So they had to go, oh wait a minute, actually it's all these other areas that aren't getting shot that we need to cover. The part I tripped out with Katrina, I was telling her last night, because we're on episode like I think six now, it just keeps getting better and better, which is why I'm telling you guys

you got to watch it, because I liked it around the gates and then it keeps getting better and better. And I'm like my god, could you imagine you and your buddies in your 20s? No, bro, and they when they sent these bombers out like Many times less than half come back and every time and you go guys would go on Before you could get like like leave you'd have to do 25 or 30 missions. Oh my god, 25 30 times You're literally flying over, it's like part of the process where the bombs start going off and firing at you,

all the ground artillery and stuff like that, and you're flying into it knowing. It's exploding all around you. Yeah, and you know half of you is not coming back. And you go 25 times, like holy shit. We are really fortunate that we don't live in those. Have you seen, I mean look at the pictures of these young men on those, like those those sea to land like vehicles, right? Coming in from like a Normandy where they were coming down the shore. Yeah, just getting mowed down.

And you see pictures of these kids in there and they're children. Like these are kids, man. They're like 18, 19 year old. Look at like baby faces, and you know they're gonna open that gate and you're just gonna get blasted. Yeah. That's what I'm telling here. I'm like, do you understand the mindset and then the buy-in to the country that the kids had to have in order to go do that?

Like to go and then not just do it once, but go like again and again and just watching your friends die and go, I'm gonna go back back again and then even having missions where they're telling you shit like yeah, we're using you as the bait So we're sending you guys over sending you guys over as a bait because they were all fire. Yes to draw the fire See ya. Yeah, you know and then like yeah, well, we'll go is chalk it up to the glory of the country. Yeah, dude I feel like you you're that guy. Because you've seen, you've heard those speeches, right? It was like a group of the soldiers and like, all right,

look to your right. Look to your left. Like, two of you are not coming back. And every guy is like, oh, I'm the one that's coming back. Yeah. No. No. Probably not.

No, no. That's crazy. Yeah. That's crazy. I couldn't imagine. Yeah, you guys are going to watch it. It's definitely a worthwhile watch. And I'm all sucked in on it for sure.

Those kind of shows always get me in a weird mood because I just think so much about what that must have been like. I hear stories from my grandfather. My grandfather on my dad's side, he didn't serve in the military. He was a boy, poor in Sicily, but when the Americans were stationed in Sicily, remember during World War II they came through Sicily, but when the Americans were stationed in Sicily, remember during World War II they came through Sicily, right? When they was stationed there, he remembers the American soldiers were nice and they were friendly, but the kid, like him and his buddies were poor,

they'd go and try and take food, and he said, I think I told you guys this one time, when I went there I was 13, this is one of the first, this is when I went there for the first time and couldn't understand what was going on before that was two, right? So 13, I'm sitting there talking to my grandfather, my Sicilian grandfather, and he goes,

I know English, he says to me. I know an English word in Sicilian. I said, what is it? And he goes, and he says this long sentence that sounds something like, you motherfucker, come back, or something like that. And I'm like, what is he saying? My dad's cracking up.

And I'm like, what's he saying? My dad goes, a soldier yelled that at him because he stole the soldier's bread and ran off. And the guy was yelling, you motherfuckers. He remembered it. He remembers the. Yeah, dude. He just repeats it.

He just, yeah, and we were laughing. He's like, I took the food. He's like, oh my God. They were poor. Oh my God, dude. I know. Oh, it's crazy. It's cool.

Well, now that my dad has been able to spend time with my kids I'm actually receiving the benefit of it because I get stories He never told me because he was always like real reserved to tell me, you know anything about Vietnam and like his experience I was on the boats right PBR boats. Yeah, so he Boats, bro, did they did a lot of like tours where they had to go out and come back. Yeah. I saw a lot of-

You would love these boats. They're so sophisticated. They could stop on a dime. They're like the most horsepower you could imagine on these like, they had to like build them so, and they actually tested them out in the Delta here. Oh, interesting. Because of, it was similar to you know like moving around through all these like

Rivers and swamps and all that kind of stuff and so it was like you know It didn't it didn't need much depth okay, so it could like kind of raise up out And it could like really carve it anyway. They had these huge like turret guns on there right here, huh? Yeah, you first if you've watched a Vietnam movie, you've seen oh, yeah Yeah, definitely seen those. Yeah, like I know they're called PBR now. That's a great R stand for Doug, you know patrol boat river patrol boat So yeah, he was on there which iron he's six seven guy, you know, it's like he's on there, which iron he's six, seven guy, you know, and it's like, he's out there. It's like,

you know, big target, big target, but it, but what he was able to get out of a lot of like combat, he got into a lot of combat, but like his way out was, uh, he was a craftsman and he was like, he was trying to, he was trying to become like a, um, uh, a wood shop teacher. And so he actually like built a lot of things on the base and like fixed all kinds of stuff for bridges and all these kinds of things and worked with engineers. But yeah, so he he had quite a lot of like stories that he would tell the kids that I was like kind of peering in on and they'd tell me back. And so I've got like more stuff about like actual combat. Oh, interesting. He's like now willing to talk about so it's taking a long time for him to be a long time did he does he talk did he have like PTSD from it does he let does

he like suffer from anything like that he doesn't like to admit it because like until you know it was like they're doing this they were doing this big kind of insurance thing through the vet veterans uh, veterans, um, whatever you call that, um, uh, service. Yeah. I know what you're talking about. You know what I'm talking about. But, um, so he, he had to go through that and then do all these interviews and then

he, he kind of was, they kind of pulled it out of him. And then they actually, like, he got some kind of grant because of what they experienced in being exposed to certain chemicals and all that kind of stuff. He was in there like Agent Orange, all these things were around him constantly. So he, and Napalm and all that kind of stuff. So he actually like filed with the insurance with all that and was able to get through and get some money back. But yeah, like he finally admitted, like it was like very traumatic. Like he's seen people die right in front of him.

He's seen people get shot in the face. If there's, you're gonna be traumatized. Yeah. You are going to be traumatized. How that affects your life. Right, how you deal with it is the only difference. How it affects your life, that there's differences there. But if you don't get traumatized by war,

then you're a crazy person. Yeah, I mean literally. You are a crazy person. How does he? He's such a man of faith, it was like that was his star and like it really saved him, like in terms of his psychological health. So I mean he at least had that for him

so to get through it. Such a different time we live in, huh? Yeah. You know, like that's why I think that's all I like, I thought about when I'm like, look at these young kids, brother, 20-something years old that they were going and putting their lives on the line like that. And the things that we complain about today, and I know today is weird, like we have a

lot of stuff going on and whatever, but it's like, man, I don't know, would you trade that for that? Would you trade that for that time? Before my grandfather passed away, he would say things and he'd say something like, people are, it's so easy now, people invent problems for themselves. That's how easy it is. Like when I was a kid, we couldn't worry about that stuff

because we had to get food, you know? We had to find shelter or we had to deal with whatever. So I don't know. I mean, I think that what's that, what is it, it's not a proverb, but what is that saying? Good men create, no, I know what you I mean I think that what's that what is it that it's not a proverb But what is that saying good man create? Yeah Times good times create our times create good men good top men create good times good times create weak man Yeah, man create bad times. Yeah, I think that's a pretty true. I mean, it's pretty much

Followed that timeline forever. Hasn't it? Yeah the weak men face Maybe the weak men face. Maybe. We might be there dude. A lot of weak dudes out there, I'll be honest. Physically, literally, these grip strength studies that come out with are so weird. Embarrassing. Well, I mean, I figured, like, nobody's really doing anything physical with their hands.

You know what, Sal, we started this conversation, too, talking about my journey in lifting and building muscle and stuff like that. How much do you think that is, and our experience with the under consumption of much do you think that is like, and what our experience with like the under consumption of like eating protein and hitting your protein targets, do you think that the fact that we're way less physical paired with like our diet being so high on like carbohydrates

and sugars and things like that, that in processed foods, that that is, I mean, you had to think just 60, 70 years ago, whole food diets was more the norm and processed food was more of a luxury. Yeah, you could place obesity on how our food has changed and then you could place our lack of muscle, lack of strength, lack of mobility, osteoporosis, that kind of stuff on lack of activity. So it's two things that also, like there's some crossover there, right? Lack of muscle contributes to slower metabolism.

Massively contributes. Right, but the lack of strength, because I mean, look, you go back, like again, I'll talk about my grandfather's generation. I mean, yeah, they didn't process food, but they didn't have a great diet. Like my grandfather didn't have food half the time, and when he did, it was like beans and pasta,

and nutrient deficiencies were really common. I mean if you meet some of my old relatives from Sicily they're all like 4'11", 4'10", but it's not because we're short. Obviously, look at me, I'm six foot, all my cousins are tall. Yeah. So it's nutrient deficiencies, but the strength thing was just an activity. They just, you know, you did things every day not because you went to the gym but just because that's how life was and so you're just stronger. You They just, you know, you did things every day, not because you went to the gym, but just because that's how life was. And so you're just stronger. You're just a lot stronger.

And so when they do these grip strength tests on college-aged males and they're finding, like an 18-year-old today has the same grip strength, average grip strength, as a 60-year-old in 1982. Now this doesn't mean that the strongest of us are weak. You still have very high performers. The extremes are still great. Like you still get guys breaking records

in strength and stuff like that. So you still get strong guys. The average is bringing us down. The average is way over here. But I think that's also what makes people not realize how bad it is. Because you hear, oh, so and so just broke a record, dead lifted, whatever.

Oh, we're stronger than ever. It's like, well, he is. Yeah, that one guy there. Yeah. He is. But the majority of us are not. I was looking at even the body fat chart, because I shared my results from the body spec thing or whatever. And on there too is like, where are my body fat percentages for my age in what percentile or whatever. And I know, I'm at 15.8%, which I consider like really out of shape for me. I'm in still the top 10 percentile.

Yeah, yeah, you're better than 90%. So that's a scary thought to think like how under-muscled I am right now, how out of shape I am right now. Listen, it wasn't always like this. I've been strength training, all of us have been strength training for decades. But when I'm around 45 year old men now, the

average 45 year old man doesn't exercise, doesn't strength train, hasn't for a long time. And you know, you shake their hand, you meet them or whatever, it's like, man, I feel like if I wanted to with one hand, I could grab you and manipulate you and do whatever I want with you. Like it's not a good place to be. Um, strength training is exploding among the

younger generation, I think precisely because of this. I think young men are like, I have to lift weights. I have to lift weights. Part of it's aesthetic, but part of it's also, I think they're identifying with the future. The positive side of this, or I guess the way I look at it, the optimistic way I look at this is that, man, if you're a young man or woman in this case,

growing up at this time, you have a massive advantage if you do. Bro, if you're a 30 year old dude and you lift weights, you're gonna be way more jacked than most dudes. You'll stand out. Way more than other guys, so. No, totally. And being fit in general.

Anyway, I gotta comment, we just got these better biome gummies from Organifi, I're supposed to talk about them, but I'm gonna talk about this again, because I've been using it consistently. Have you guys been using these? I haven't, the apple cider. I like them. Very apple cider.

Yes, so I've been using them, and I've been reading more about apple cider vinegar, it helps with blood sugar, it helps promote good bacteria, kill bad bacteria. My digestion's pretty damn good, but you know what else I noticed, that if I take it before I eat, it blunts my appetite a little bit.

So I looked it up, and that's what apple cider vinegar has been shown to do. That it actually helps with appetite control for some people. I mean, I'm excited. I'm almost to a full bag of gummy bears. So it's like, oh yeah. We've now sponsored, we've got enough gummies going on

that I can almost have a full bag of gummy bears right now. So I'm like, eat all my pills. Eat my pills. I was going to ask you, Adam, speaking of sponsors, you're the only one that uses the Caldera bar soap, right? I do. I mean, I've got all my friends on it. I use it.

Oh, Doug, you want it? I'm on the serum. Okay, I haven't used it yet. Come on, bro. You know, it's the, it is the, okay, have you ever had a soap lather as well? Never. Right? No. So it's, I did use it once in Truckee. I did.

It's the really, really small bubbles of, uh, I did bring one up there. Is it like, uh, like, you know how Guinness like has like really small bubbles? Oh yeah. Like, uh, I don't know if that's what I like. I don't know that the, the, the, the science behind it. Cause it's a lot of bubbles. Yeah. Cause it's a, it has the best lather I've ever used, any bar of soap I've ever used in my life, hands down.

And the fact that it's a product that I know is all natural and stuff, but that's like a win, it's a win-win. Because to me, here's the thing, okay, I have other brands, we've had other sponsors that have had soap and stuff, that I've used, and the all natural ones. One, I either hate the smell of them, or two, it's like rubbing a fucking brick on your arm. You know what I'm saying? It's like scrubbing it, you get like a little bit of like, you can't get any lather.

And so I just, and I don't, it doesn't matter, and I know that, I know there's a lot of science behind like the toothpaste bullshit that it's not real, doesn't do anything. But it makes me feel like I have cleaner teeth. That's not the point. Can we just say? It makes me feel like I have cleaner teeth. That's not the point. Can we just say this? Makes me feel like my body's cleaner.

Part of it is the experience as well. And it makes the experience better. I just. Who would like a bar of soap that creates zero lather? Can you imagine that? Hey, a lot of those all-natural, almost all those all-natural bars are like that. Have you ever bought like the Neon Lover Spins and One?

They never lather really well. They just slime. And so I, yes, that's exactly what they do. Well, I just don't like looking down on my body going like, I think I got everything where it's like, if it's all loud, it's like I'm covered. I'm a complete soap bubble. I know I'm clean. I've got everything. You know what I'm saying? So did you guys, did you guys use bar soap when you guys were kids? Is that what you guys bought? Yeah. We mom used to buy, my mom either bought. Cheap green Irish.

Oh, bro, it was either ivory or spring. That was when she was like splurging. When we were, no, when we were splurging it was safeguard. Say, oh, that's what it is. Yeah, that was when we were, yeah. Or ivory, the white one, the white bar ivory. And it would always make me so dry as a kid. I thought that's what happened.

Ivory reminds me of my grandma. My grandma used to use that. And so when I'd visit her so that isn't that funny How we have smells that oh tie herbal essence. I'm still like bought in I was gonna bring up you guys another company. I just saw do some good at He's that you use that on yourself to the tune who what are some companies right now that are that at like, OK, that's iconic right there. Yes. Like, who's doing that now?

Who does good ads? I have one that I just. Old Spice is like ridiculous. Like, I love their commercials. Are they still? I haven't seen a new one in a while. I haven't seen one. I haven't seen one.

Not in a long time, but. Yeah, I haven't seen a new one in a long time. Pennzoil is doing good. Really? Yeah, yeah. Yeah, I'm super impressed with him. I mean, I like car stuff, can I say that, but I mean. You're a little obsessed right now.

It's just a little bit. A little bit, bro. Where are we? Excuse you. Hey, hey listen, I know because I get obsessed over shit too. I know. It's how we all are, dude. I know, yeah.

It's our strength. You're like an expert in a real short period of time. It's like 30 days later. It's strength in our weakness. You're my car guy now. Yeah, it's strength in our weakness, you know what I'm saying? When any of time. 30 days later. It's this is straight in our, my car guy, straight in our weakness. You know what I'm saying? When we get, when any of us get, I mean, are you going to learn how to like work on cars and stuff too? No, hopefully we just drive them. Just drive them. I don't

know. He's only gonna see that. Did you look at the caldera soap? I don't want to break your nail. Yeah, I get out of here. I will. Hey, break your nail. I Tell you what I would I would maybe maybe my later years I could get it I'm not against like learning how to turn a wrench. You know I'm saying like I I just never had I don't have a good Friend or a dad I know I started that

Yeah, I didn't have a dad teach me how to Maybe I would you know be into that stuff But no, I'll teach you I would so I would love I would I would love to be able to do that and to work on my own cars and it is it is such a bummer that My 68 I can't you know,, part of why I don't... See, now that you could work on. Yeah. If you knew what you were doing.

Right. And because I don't, you and anybody who's owned an old school knows that like... It's constant. Constant. Those things rattle loose and there's always something like... I mean, this thing is... Dude, why am I still in the shop and I haven't even touched it yet? And I can't wait for you to have these stories Because this is this was this is my experience. I mean mine's pristine right? It's beautiful, right and You know you if I drive it three times in a row by the third time I'm back at the driver

There's like a bolt Yeah, I have no idea where it goes So I have like a rule like once I see three bolts it's time to bring it in. Three bolt rule. Once it hits three bolts I gotta bring it in to somebody and be like hey could you and I gotta pay for someone to check it all over. These are probably important. Yeah yeah bolts are like fluid. See I have a romantic vision of muscle cars which is probably super off. Like my version of a muscle car is I'll get it and it's all fixed and good and then I'll just drive it around. Yeah it doesn't work that way. Damn. That's the that's the part. Maybe day one. So I thought the same thing Sal. I thought oh well if I

buy one that's like. It's all set up. Yeah brand new engine. He just cruise around. Yeah and it's uh and it does like mine runs runs really good but it does it still rattles things loose and there's just you got to check fluids. Unless you do one of those rest of mods where you actually put it On top like the chassis and everything is a brand new car. Yeah, and you just put the old frame Considered like like a real muscle car owners they look at you like I mean, yeah But like who cares there are a bunch of old guys that just sit there and look at their car like

They all like high and mighty about every car show that we go to. Every car show they're just like, when you go in there and they kick your tires and you just beat it. You know, like I do think there's, I think, I think good now, like everybody puts an LS motor in there. So it's kind of like a common theme. I know all my buddies give me a hard time for not still having a carbureted engine. You got, dude, I'm about having fun. Like, like let's beef that thing up. Let's get the horsepower up. Let's like make sure everything, you know, connects to the ground. I got good suspension. Like I'm, I could play music. You know what I want to do? I am agree. I love that. That's, that's what makes me

think about doing it. But you know what I really want to do with the guys? I heard you could buy cheap me out as and race the shit. Yes. Yes. They're like little go cars. So my, my my buddies you could take them on a track just hate to be seen bro you look like Mario Kart turtle shells my two buddies that I I rent garage space around the corner from my house these two guys right that I've got to know them over the last couple years and really really cool guys and they're all like these guys were worked in race pits,

both of them like race car drivers, like they got a crazy cool collections, like everything you could think of rally cars, Indy cars, street cars, all kinds of stuff. So obviously very well versed. I'm like the new kid who's like trying to like get involved in all of it, ask all the questions and stuff. And you know, one of the things we're talking about is like tracking the cars and he's like, you know, and he tells me, Adam you, Adam, you love your cars. You don't want to track those things.

The amount of wear and tear on your tires, your brakes. He's like, pebbles all thrown, all over the thing. He's like, you know what you do? He goes, I'll tell you right now. You go get yourself a $5,000 Miata, and you can track that thing all out, and you'll have just as much fun. You'll come sliding around the corners the same way. You'll get the same exhilaration, you will, in that, as this crazy over-the-top

supercar. And he goes, and then you don't give a shit that it got a big old ding in it or something. Come on, bro. You don't think that would be fun? Yeah, it would be fun. Like I said, I still want to be like film doing it. We don't got to show nobody. I'm down.

I'll put a helmet on that's like, you know, visored, you know, there's a hole. So there's a whole uh, so I looked into this, right? So I looked into like getting my race license like like the amateur Super beginner and that's how it that that's like the first one is like me oddest like that's so you just jump right past the go-karts Oh, I mean you could go go-karts. I don't think that's even a real class. I don't think anyone takes I think they do I mean, I think that's howarts. I don't think that's even a real class. I don't think anyone takes the class. I think they do. Look at NASCAR guys. Yeah, most kids all start through go-karts and they work their way up. I'm hoping I can at least handle a fucking Miata, Justin. But like the first like real race league is like the Miata's and it's like a real thing. And a lot of these guys that I know that have done like all of it actually end up back there. And for that reason, there's like, you get this really expensive.

You could put a cage in there. You can scoop it up. The same thrill of sliding around a corner, tires, you get all that on a track with that. So yeah, they've, I just picture Justin in there. I did the same thing too, but they've convinced me that that's, that's the move. I seriously picture like King Keefer. I do. Like he's sticking out the front. I see Justin with a big old blonde.

I'm gonna get an extra big helmet, dude. Can you race it to look like a missile? You look like a Mario character. Can we all race at the same time? I'll lean into that. I'll put a big monkey suit on. Can we bump into each other? No, I can't.

No, totally. And that's the thing too. People be bumping into each other. Now you do demolition derbies like I'm in. Oh, I'm in. I'm in. I'm in. I'm in. I'm in. I'm in big monkey suit on. Can we bump into each other? No, I can't. No, totally. And that's the thing, too. People be bumping into each other. Now you do demolition derby.

Like, I'm in. Oh, is that something you can sign up for? Can anybody just do that? I feel like you can just do it, right? You just show up with a joker. Yeah. And just plow into just. I think so.

I don't think there's a lot. I don't know. I'll look into it. There's a lot of restrictions. Watsonville, they do the figure eights. Or you can do it. And you see, like, the demol collisions all the time, it's awesome. I almost talked, Jessica, yesterday we were driving,

I saw a school bus, an old school bus, and I just had this thought, I'm like, what if we bought a school bus? Seriously, think of this, what if you bought a school bus? I'm trying to have more kids, that's what that, he set the table. Listen, listen, calm down, calm down. That is setting the table for more kids right there.

What if we bought a school bus, emptied it out. What the fuck are you school bus for, bro? Empty it out, and you can make it like really cool in there. Definitely have a lot of seats, but you could put like whatever you want. It'd be fun, right? Have a school bus drive around the country? No? Yeah. All right. Let's shout out the show that I just so everybody knows where to go and find it. So Masters of the Air or Masters of Air, one of those, one of those on Apple TV. So totally worth a watch. Check that out. All right look you've heard the phrase you are what you

eat but that's not quite correct. It's actually you are what you digest. Your food has to get broken down and turned into molecules that you can use. Proteins into amino acids, carbohydrates into glycogen fat, into fatty acids. What does this? Digestive enzymes. Look, if you're having issues with digestion, taking digestive enzymes could make your food more effective, could help you with your recovery, build more muscle, you get less bloat, less digestive issues. There's a company we work with called BiOptimizers. They have the best digestive enzymes on the market go check them out go to bi Optimizers calm forward slash mind pump use the code mind pump tan get 10% off your order. All right back to the show

First question is from owl patty 78 I'm using a glp-1 and doing the maps glp-1 program, but I feel like it's not enough I've done anabolic and aesthetic before and love those. I already walk as well, but feel like I need more strength training exercises. What should I do? This seems like a common theme that we're even hearing in our GLP-1 group.

It is. So, okay, so I would need more information before I can answer this properly, but I'm gonna guess that the GLP- one program is the right amount of volume for you So if you're if you just started a GLP one and your calories are really low Your tolerance for exercise stress is also very low and it doesn't take much and what we're trying to do in the beginning stage Is to maintain muscle Building muscle on super low calories is almost impossible, but we might be able to keep it

Why you lose weight and what we don't want to do is over train you because that will definitely make you lose muscle Now here's another little side note if you're exercising properly Meaning it's appropriate. It's the perfect amount. It's the perfect amount for you To progress to get stronger build muscle burn body fat if you're training appropriately you will more often than not feel like I can do more. Yeah I'm not doing enough. You should not feel like boy I can't do any more. Oh that's about as much as I could do. That's not the... that means you're doing too much. That's the... that's a much smarter gauge in terms of how much you should do. You should definitely feel like you're... I mean this is a... This actually aligns really well with the first half

of this episode today. Totally. I absolutely could have done way more exercises, but why? And I have no idea where this person is at calorie-wise, but if you're on a GLP-1, I'm going to guess it's really low. Low, yeah, real low. And so people have to understand and factor this.

And we're coaching these people in our JLP one course, right? So there's 50 something people that are in there going through this and this is a one of that when we do our coaching calls This is one of the common themes is there like some of these people going to the program? They're like hey, this seems like so little amount for us. Then you ask him how many calories are eating They're like, oh, I mean like 1100 calories a day. It's like yeah, it's plenty You're not you're not gonna go build a ton of muscle with that low of calorie.

All we want, all we're really trying to do when you're that low of calorie is hold on to your muscle. Hold on to muscle. Is maintain it. And you training harder and more volume is not going to help you keep more muscle. Like we wanna just send a signal to maintain it

or hold on to it. You training yourself so hard that you're getting sore on 1100 calories. You don't got any, you got no building blocks to go build that muscle. You're not going to. Look, I'm going to be clear, very clear. When I train clients, uh, half the time I would start out training people once a week, the other half twice a week. Okay. If it was twice a week, there was a lot of correctional exercise, priming involved in the workout. So really if you look at our session with me and you include warm-up and because these are new people, maybe 30

minutes, 35 minutes of actual strength training. Every single person I train in those early stages built muscle. They all did. Even people in a calorie deficit. That's all we did. That's all we did. I never trained people more than that in the back half of my career. Early in my career I thought the more the better. And I didn't get as great a results at all. People worked way more, way harder. I hammered people and they got worse results. It wasn't until I figured out later on the right dose is the best dose. And the right dose feels like you could do more. That's just about, even if you're advanced,

again, to be clear, even if you're advanced with your training, you're a fitness fanatic, you work out consistently, you eat right, you've been strength training for five years plus, 85% of your workouts are gonna feel like you could do more. There's that 10, 15% where you push yourself, but that means eight to nine out of 10 workouts are gonna feel like this. You should leave the gym being like, well I could do more. 90% of

time that's what it's gonna feel like, even if you're advanced. Now where this, there could be a, you know, a different person here. Okay, let's play out the the probably only other piece of advice we give if you were at say 2,800 calories, you're still eating a lot and you have really sustainable energy, then maybe- And you've been working out this whole time? Yeah, and you've been working out this whole time? Then sure.

Yeah, then sure, maybe you can handle more volume. But yeah, I'm guessing if you're on a GLP-1 and if it's effective, it's probably- The most we've seen so far that we've seen in the group that we're working with, calories were what, 2,200? I think it was the highest that we heard. Most people were in the in the like 1500 range. Most people. It was men and women. Yeah. So yeah. So my guess is that you're too low to be doing a bunch more unless you were that high and then if you're that high and you... It's counterproductive at the end of the day. You know, like what you're trying to do is preserve muscles So you got to you know, bring the volume down

Next question is from Garth Cahill. You speak about the 321 sleep protocol But what do you do or suggest for people? To do in the last hour without screens and for people who have made watching TV to fall asleep their routine What suggestions do you have to fill this space until you're ready to fall asleep their routine. What suggestions do you have to fill this space until you're ready to fall asleep? So three, two, one is what is it? Three hours before bed, don't eat. Two hours before, don't drink.

And then one hour before, turn off all screens and electronics, right? That's okay. That's right, I make movies in my mind. Yeah, no, what is that from? What is it, what is that from? Oh, that's from Tropic Thunder. That's, oh. Oh, sorry. That's what I was like, what is that from? Oh, that's from Tropic Thunder. That's, oh.

Oh, that's from Tropic. What is that from? An appropriate reference. Thank you very much. That movie, I don't know how that's not been canceled. Such a good movie. Love it. So, all right, what do you do in the last hour?

Read. Yeah, reading is great, but I'm gonna give you more of a general answer that might help you pick, right? You wanna do something in the hour leading up to bed that will bring the central nervous system energy down. That brings the energy down, puts you in a calm, relaxing state.

So typically people would say, read, all right, read a book. Read a book with some low level light and you're great. But sometimes that might, and usually that's a good idea, but what if you read a horror novel or mystery, you know suspense and it gets you all amped up or maybe you're reading a nonfiction about some crazy thing that happened in the past and now it's keeping you up at night. So that can also be a problem.

So think to yourself what will get my central nervous system, my body, my energy to come down to a nice relaxed state. I'll give one piece of advice that works for almost anybody. Static stretching, mild to moderate static stretching, where you're breathing and relaxing while moving through the stretches is a great way to get the body into this parasympathetic state. When you're stretching in a static stretch and you're breathing through it, and I have to say breathing, because if I static stretch and hold my breath.

Real slow breath. It's like, while I'm doing the stretch. What that does is first off, as your muscle starts to lengthen, and you'll feel this, like you can barely touch your toes, and if you hold it for 30 seconds, 60 seconds, 90 seconds, you're breathing,

and all of a sudden you can go past your toes, and you keep getting longer and longer. The CNS is literally chilling out. It's literally relaxing its grip on the areas that you're stretching. So you do full body stretching on the floor with deep breathing. In my experience with my clients and myself,

that's like one of the most guaranteed. In fact, if I have trouble sleeping and I've exhausted all my methods, I'll do that before going to bed. It almost always works every single day. So I wanted to look, I looked up Garthth I just wanted to see who we're talking to because I feel like my advice is would be different based off of your age or what like what you're into or what that looks like a semi-pro baseball player

also PhD student young guy like in his 20s so you know why he's struggling with this he sounds like a high achieverver. What do I do in that hour? Such a waste. So this is why I wanted to look right and I thought maybe if he was just some young kid that I was gonna I was gonna probably really push so there's there's two things that I would say to someone who's really young and then I'll probably be more specific to you now that I know that you're this probably high achiever you know semi-pro athlete and PhD guy, so you probably got a lot going on. Average 20-year-old kid, I'd say, man, if I could go back and tell myself what to do

at this time, it would be audio books or reading. It'd be growing my skills, growing my brain, learning, right? Because in those years when you don't have a kid, you don't have a family, this is your opportunity to build yourself, to invest in yourself. The one thing I'll say about this Adam, and I'll paint this picture for you, okay, because you're so into things, there's certain things you can get really into,

and some of them keep you up. If you're reading a business book before you go to bed, is that gonna help your sleep, or is that gonna make you stay up thinking about all kinds of different things? I'm actually okay on that. You are? Yeah, yeah, I'm actually okay on that.

Reading does really calm me. Business is relaxing. Yeah, it does relax. Even if it is business, right? If I think about our business, so if I start getting into our stuff, not a good idea. So you have to read about business, but not a plan. Yeah, yeah, so I like business strategy.

Like reading, I'm reading a business book right now, the five dysfunctions of a team, and it's right before bed, and it's very calming and relaxing, and a lot of times it's like, oh, that's a good note, we need to do that. And that actually calms me. But if I'm going into our business,

then that will get me stressed out, like that. So totally. So anyway, so there's that piece of advice. And if that resonates with you because you're growth minded and you want to do that, then I would lean into that. But then maybe you're also somebody, too, who needs to really practice some things like, you know, spiritual practice or meditation or really calming yourself and maybe the mobility and stretching and maybe maybe you're already go, go, go, learn, learn, learn, grow, grow, grow. say something that's like more passive like where you're doing a relaxed stretch, you're doing like a you know hot bath, you're doing things that are going to really calm you down

and actually take you out of your head. They say that lavender lotion actually works. Do you do that? On yourself or your kids? What? The lavender lotion. I have lavender bubble bath. Well you know what I'm saying, when they were little.

You never did that when your kids were little? Yeah, yeah, yeah, yeah, yeah, yeah. Because they recommend that for children. All the babies they say you. All the babies. Yeah, you massage your baby'm saying, when they were little, you never did that with your kids when they were little. Yeah, yeah, yeah, yeah, yeah, yeah. Because they recommend that for children. For babies, they say you smell your baby. Yeah, it smells, it is quite calming. I didn't mean now. You're rubbing your 14-year-old shoulders with lotion. I was like, where are you going with that, man?

Weird. He's like, dad, I'm 14. Yeah, I was actually gonna give him the advice, like if you have a girlfriend, get her to read you stories. Yeah, he does have a girlfriend, I saw it. Oh, yeah, I think. Have her tell you about her day. I'm totally, yeah, yeah stories. Yeah, that's it. He does have a girlfriend, I saw it. Oh yeah, I think. I'm gonna tell you about her name. I'm totally, yeah, yeah, yeah.

Then you'll fall asleep. Yeah. Yeah. Fuck. Next question is from Steffers in Progress. If you don't have access to places that have water tanks and Dexa scans, what is the next best recommend way to test my body fat?

You know, so of course you can get electronic impedance, they're inexpensive nowadays, you can buy scales and things you hold in your hands. They're not accurate, but you can use them to look at trends. So if you're testing yourself, and by the way, you want to control all the variables, so make sure it's like, okay, same time of day, same day,

same amount of water before, like, everything keep, everything is close to the same as you can. Test yourself on one of those and then after and then watch the trends right if it goes up or down two or three you know one or two percent three percent don't look don't pay attention until you see like three four weeks of it moving in a particular direction then you know you're gaining body fat or losing body fat. The other thing you can do it's actually remarkably effective in terms of predicting somewhat, right,

within a certain range. Body fat is circumference measurement. Waste measurement. Waste measurement. Waste measurement. That's Doug's go-to, I like that. And waste measurement is, in terms of single measurements you could take,

it's pretty damn well correlated to body fat percentage and overall health. I mean, all of them in my, it's funny that we whoever picked this question because I'd sent a I sent a clip that I Did yesterday to the to the YouTube team for them to create a reel out of it Speaking to this exact point because I knew yesterday when I talked about my body spec test I knew right away I would have 30 to 40 emails of how accurate is that or but I'm just like I said don't send me a message about how accurate or not

It doesn't matter to me all that matters to me is that I do it the same day same time of the day with no food No water and I do it again that way and I don't care if it says 15.8 17.2 13 point I don't care Why well I care about is the next time that I go take it, is it moving in the right direction or the wrong direction? And there's a very good chance it could go either way. And I know that. Many times I thought I was doing everything right and a month went by, I went and tested, and I was going the wrong direction and I course corrected. I mean, oh man, I must have been increasing my activity too much. I need to just, so use it as a guide and change just a couple variables and then give it time like Sal is saying to retest again, again using any form. Most stuff is accurate enough. At least that will be

consistent and that's all you're really using for it. Don't get hung up on who tells you the most, what's the most accurate test. You can even use one of those cheap CVS scales if you wanted to. Also, within four or 5%, really does matter, the quote unquote accuracy of it. Like if you're really high, you're really high. Okay, that's not good.

But I think, I mean, bodybuilders will talk about this all the time. I remember there was an article, and I think it was Mike Menser, who was talking about how lean he was testing, and the other bodybuilder was like, nobody cares, you're gonna be on stage. It's about who that lean you look.

Nobody cares what your body fat's gonna look. That's still very common, so a lot of my peers, I was more of a, I was actually more of an analytical geek with that stuff than I, that was actually really surprising to me. When I got into that, a lot of the guys were like, oh yeah, I don't even test body fat. I don't even, because it just messes with my head.

So too many of them would just stay away from it because they have a plan and they're gonna stick to it all the way till the end and then hopefully it presents the best version of them. I was a little more analytical so I like to use it, but yeah, a lot of guys that don't even mess with that. I was gonna say you could just start a podcast and get two friends to tell you when you're fat.

That you're fat. Wait, Adam and I do your body fat test all the time. So you could just start podcasts and get two friends to tell you when you're fat. Adam and I do your body fat test all the time. Constantly evaluating. Super accurate too. Next question is from D wheel 10. I just opened a training studio. Do you have any advice? Close it down. No, I'm just kidding. I'm just kidding. I'm just kidding. It's a tough business. But if you love it, if you love it,

it's very rewarding. I owned one for 15 years. The first thing I'll tell you, because you just opened it, so the number one priority for you right now is to get clients to get some exposure, to get people to know who you are, where you are, because people aren't just going to walk in. have these big box gyms with lots of advertising. They get walk-ins. They don't even get a lot of walk-ins, but they get them. A training studio, I remember when I opened mine,

I expected to not get many walk-ins. I didn't expect to get zero, zero. Nobody walks in to a small studio, nobody cares. If somebody does, then you're lucky. So the first thing that I did, this was one of the most impactful things I did, was I went around, I've talked about this many times, I went around and acted like the mayor of my shopping center.

In my area. Oh my God, you're still my piece, that's exactly what I said. And I walked into small businesses, I went to all the small businesses, introduced myself. Joint ventures. To the manager, always introduced myself to the manager because I just opened up, I had lots of room in my schedule and I would give

them free personal training and I would ask for nothing in return. Knowing that if I did a good job that they would see people and their business and they were three doors down, four doors down, that they would start referring people to me and sure enough this took maybe 30 days or so and I started getting referrals from the hairdresser over here, from the person that owned the pharmacy down over here from the manager of the you know the Mexican restaurant over here and then I started getting referrals from them because people were already shopping in that shopping center but that was by far the most effective thing I never did

anything in advertising came close I did nothing else that came close to that not only that he's totally I was literally gonna say the exact same thing so since I since you took that I will will add on this because what I was going to say was, I can talk all day with you about this, but I'll give you something very tactical. I was going to give an actual specific goal of go meet 20 business owners that are the closest to your gym, right? So the 20 closest business owners, go meet them personally. And since you gave that advice, I'll take it to the next step because another thing that you get from that,

aside from training all them, which I 100% agree should also do that too, now you set the table for having free webinars, I say webinars, now I'm in the digital world, seminars. At their places. Yeah, at their places, or they'll let you post flyers and they're saying like I have a free fat loss seminar on this date

It's totally free Just leave your name and email or name and phone number and you put that on all in all their businesses And if you do if you're training them like Sal saying they'll probably even talk about it and promote it for you to help you Out now, you've got 20 other business owners that have foot traffic every day that are driving over to your free, uh, seminar that you have set up for on fat loss or whatever you call it, you know, a butts and guts clinic. You can, I mean, there's a million names of things that you can do to give free information. And, and then you get 50, a hundred people in front of you that you can now talk.

Now, let me add one thing to this because this is a huge, I'm about to give you, and if you just opened up a studio, you're a trainer, you're trying to do this, you're probably going to make this mistake. You think you're going to walk into a new business. I'm a new trainer. I'm going to offer this manager free training and they're going to take me up on my offer. Nope, nope. You still got to sell it. Even though it's free, you still have to sell your training. So don't just go in, here's a mistake people make,

they go in, hi, I'm Sal, I opened up the studio down the street, nice to meet you, hey, by the way, I'd love to train you for free. You'd be surprised how many people say no. How many people are like, no, I'm okay, no thank you, nice to meet you, time to go. So what I would do is I would go in, I'd introduce myself, I would talk to them, I would ask them questions, do you like to work out? Oh, I used to work out.

Oh, really, where'd you work out? We'd have conversations. And then if the conversation led itself in that direction, I'd say, hey, I'd love to take you through some workouts because you still have to sell free training. So don't make the mistake that a lot of people make where they think, oh, I'm just going to go in with this and lead with this free training and I'm going gonna get all these managers wanna work out with me, it's not the case. What would you guys say, now I'm not gonna really add anything to that, I totally agree,

but in terms of like businesses that target where the most effective at sending you leads. Oh, anything health- For me, yeah, well for me it was like a hair- Hair salon. Salons, and then also any medical clinic or anything. Anything where someone cares about how they look or feel. Yeah.

So like that could be, so anybody where people, because that's what they'll have in common, like so taking care of their hair, going to massage clinics. Massage clinics, yeah. Yeah, anything like that. By the way, this person better be in our trainer course. Like this is like literally the advice you're hearing

is the stuff that we go into detail and help all the coaches, the trainers and business operators with. Like the idea of our course was to not try and compete with the NASM and NCSF and AACS and all these good national certs that are out there. It was to fill the gaps of this stuff. Cause to me, this is what happens to so many trainers and business operators. They got all these certs. They're really smart, they know how to help people nutritionally, they understand physiology, biomechanics. Now it's time to go start your business.

But they got to actually make money. And they're like, oh shit, no one taught us that. And so that was the idea of the course that we did was to help business operators scale. Hair salons were great, Justin. And part of the reason why they were so great at giving me referrals is because when they're doing someone's hair, they're with them for an hour me referrals is because when they're doing someone's hair, they're with them for an hour, three hours, maybe they're doing hair extensions, whatever,

and they talk about everything. And so then what ends up happening, they start talking about, oh, I just started working out with this trainer down the street. Just opened a studio. He's so cute, he's so awesome. Probably for Justin. And you end up getting clad.

After that, it was chiropractors. That was the second most common popular one for me. Because then once they showed them that I understood correctional exercise. They would send me their their patients that's how I got Doug in fact your neck to it next to a Whole Foods or next to a Supplement store and those are all winners on those are all winners And then the other thing I would say is set up a free body fat testing booth Outside of some you know some of the more busy businesses around and test people's body fat and that should open up conversations for I mean that's such a great piece of advice and by the way that for this

business person that's so funny because this follows the question the question before the person said I can't there's no water tanks Dexascan so there's people looking to get their body fat tested I went and got mine done at a local gym they held it they held it there so I had to drive I had to drive 30 minutes to go to this place to do that. What a great place to try and capture leads. So you can host the body fat test thing, which they have the body spec and the fitness wave, and they have all these different companies that have these portable tanks, these portable scans, and then you set it up at your gym, and then you go around all these businesses. You do it a month in in advance you drive all this traffic that you're

hosting these scans and then you get all these these people. Someone trying to start your training? Do they know who you are? No, no. That's awesome. Look if you love Mind Pump come find us on Instagram Justin is at Mind Pump Justin I'm at Mind Pump DeStefano and Adam is at Mind Pump Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body dramatically improve your health and energy and Maximize your overall performance check out our discounted RGB super bundle at mind pump media.com The RGB super bundle includes maps anabolic maps performance and maps aesthetic nine months of phased expert exercise programming designed by Sal, Adam and Justin to systematically transform the way your body looks feels and performs. With detailed workout blueprints and

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