1 Hour of Strength Training Per Week Adds 13 YEARS to Your Life | Mind Pump 2836

Key Takeaway

Want to live 13 years longer? Strength training for just one hour per week can increase life expectancy by 17%. The data shows this is one of the greatest returns on investment for longevity—better than diet alone or cardio. You don't need intense workouts; consistency with minimal time investment yields remarkable results. Two days a week gets you 85% of your muscle-building potential, and even one day maintains strength and mobility well into old age.

Episode Overview

This episode explores the profound impact of minimal strength training on longevity, revealing that just one hour per week can add 13 years to your life. The hosts discuss optimal training frequencies, the difference between training for aesthetics versus health, and why muscle strength is more important than body fat for longevity. They also share practical frameworks for building a minimalist routine focused on long-term health.

Full Transcript

Transcript of 1 Hour of Strength Training Per Week Adds 13 YEARS to Your Life | Mind Pump 2836 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

Do you want to live 13 years longer? In other words, extend your life expectancy by 13 years. 17%. That's what it looks like for most people. All you got to do is this one thing. One hour a week. That's what the data shows. Where did you get that number? 13 years. Where'd you get 13 years? So, there's all these stud I'll tell you. So, there's all these Can we guess? Do we get to guess what this thing is? It's one hour. You just do a 1 hour a week and you'll live 13 years longer.

Yeah. Yeah. Yeah. resistance training. resistance training. resistance training. Thank you, Doug. Oh, that's the layup. Oh, I would have never guessed. I thought I thought I thought you were going to do something more original. I thought it be something different. I thought it was going to be like sauna use or something like that. Or like hugs or something. Yeah. Yeah. Yeah. No, it's uh what's this what's so cool about it. So, okay. So, uh there was one study in particular that pointed to uh or review of studies that pointed to 17% increase in longevity.

So 17% in longevity, the average life expectancy for Americans, so this is both men and women, the average is 79 years. So 17% of 79 adds 13 years to your life. So uh of course this number can be different from person to person. Uh but what you find in the data when you look at all the data, uh it's actually one of the greatest returns on investment for longevity is strength training. What do I mean by that? You do very little to get like what can you do for an hour a week?

Yeah. Yeah. Yeah. That will add 13 years to your life. Yeah. Yeah. Yeah. I can't think of anything else. There's pretty much nothing else. It'd be cool to see it be cool to see this grafted out. Yeah. I'd like to see where it where it kind of tops off and then actually starts to come down the other direction. other direction. other direction. So yeah, one day a week gives you the biggest in terms of percentage boost. Then it you get more of a boost at two three days a week.

It starts to flatten out. Um, so for longevity at least, right? For longevity. longevity. longevity. Right. Right. We're not talking about we're not talking about having the baddest physique aesthetics or the most athletic performance, but for longevity, I mean, that's why I'm it's it's an interesting conversation because although many of us are motivated initially to get to the gym because of the way we look and we're insecure and all these things, once we kind of solve that, you lose the the the weight, you're healthy, you're kind of fit, almost everybody inevitably starts to move to the longevity.

Would you say that? I that? I that? I once you evolve past body image stuff, you'd you'd you'd hope so. hope so. hope so. Way way overweight, you you fix that, right? You you get that all handled. Then I would argue that the the next level or evolution to your your training uh journey is now like, okay, I've I I'm I'm pretty strong. I'm I took care of that body fat doctor told me about. Uh now it's just long longevity. like how long can I stay in this game?

And what we're finding in the in the studies is that uh muscle and strength is much closer uh connected to longevity than body fat. In fact, the body fat correlation uh or you know the obesity correlation to um uh you know poor longevity metrics or you know high mortality might have. Now, now don't get me wrong, there are issues with having excessive body fat, but a lot of it may have to do with the fact that you're not strong and that you don't have muscle. And this is what we find.

Remember, remember that study years ago where they did a scan, there used to be this belief that if you're obese, you carried more muscle. Yeah. Because you think you you're carrying weight, so therefore the resistance of the weight should stimulate a muscle response. Not true. Not true. Because obesity in modern world is uh inactivity. Whereas, if you took a bunch of people who strength trained and and you had a guy at 17% body fat versus a guy at 9%, the guy at 17% is gonna have more muscle.

But when you look at what obesity looks like in modern societies, it's connected to really low activity. And what they found in these scans were uh sarcopenia is really high. They have low muscle mass, worse. mass, worse. mass, worse. Yeah. Yeah. Yeah. Uh when it is connected to obesity. So, uh muscle is like the longevity measure. Even better longevity measure is strength. Muscle is a good measure because it's a it's like a proxy for strength, but really it's strength. Strength is one of the best things that you could test to see.

Uh well, it's interesting if you pit them together like the um you know, the morbidly obese and then the very um you know, fragile and and like low muscle mass person like a lot of the similar problems. Okay. So, sarcopenia is one of, you know, you're going to have like fragility, you have pain, arthritis, like all of those factors are going to play, you know, very similarly. Totally. And then when you look at like to your point, Adam, uh, like how much strength train do I need to have?

Uh, I'll see if I can explain this in a way that makes sense. If you could imagine your ultimate your ultimate your ultimate muscle building potential, like your natural muscle building potential, meaning like perfect diet, good sleep, I'm healthy, like how far can I get in terms of muscle on my body naturally, you could get about 85% of the way there with two days a week. That's what the data shows, about two days a week. Three days a week, you're getting close to 90%. Each each additional day is smaller and smaller returns.

One day a week, one day a week gets you close to like 70% of your potential. Yeah. And most people don't even want to get anywhere near their crazy potential. They just want to be strong, fit, and healthy. This is how effective strength training is at low doses, which is wild. I mean, again, uh healthy eating, uh very strongly connected to longevity. Can you eat healthy once one hour a week and get 13 more years in your life? No. No. Cardio also cardiovascular training connected to longevity.

Can you do one hour a week of cardiovascular activity and add 13 years of life? No. Can you do anything one hour a week and add 17% longevity like strength training? To my knowledge, we have yet to find anything that has this kind of a return on investment. So, it's just wild. So le let's let's let's build this right now from where we're currently at each of us because we've we've reached a level of of strength and muscle that uh any more of it is not serving us longevity wise.

Can we agree? Oh yeah, I'm I'm past. Okay. So we all so we so okay we all agree on that. Okay. From from that point, if at this this moment in our lives, we all agreed I'm going to put together the best minimalist routine for longevity and health right now. In my head, it looks something like this. Um, one to two days a week of a full body routine. Yep. Yep. Yep. One to two days of 20 minute sauna sessions. sessions. sessions. 10,000 steps a day.

One of those days I do some form of 12minute hit cardio. Oh, you're putting together the perfect perfect perfect perfect the I'm talking about the perfect longevity. longevity. longevity. You got it. Mhm. Right. Would you I think that's pretty good. Yeah. Express your cardiovascular output, output, output, right? Just something just one one day a week expresses that so I don't lose that. Right. Most of it is so you move fast that way through right through walk walking 10,000 steps only one to two days lifting full body Y and then two days of sauna.

Yeah. Yeah. Yeah. And I'm like I mean I add some mobility yoga practice in there. in there. in there. Sure. You could even take the sauna out of it and you'd be fine. You'd be totally fine. totally fine. totally fine. Oh you really even with all the the crazy benefits that have have come out with with sauna use. I mean in addition to everything else that you're doing uh I don't know how much of a a return it would give you on that time. Oh, you think so?

It would give you some return. I don't think it Okay. It would give you some return, but it's inac inaccessibility is what is a challenge. Like a lot of people don't have access to it. So, okay. okay. okay. So, like if you if we were to rank all the the the I'm selfishly thinking about myself. Yeah, I was with you on that cuz I'd be like on the weekend it'd be perfect, right? Cuz you do your two days like during the week and then it's like that's sort of like an exercise simulator simulator simulator uh with low intensity.

Yeah, it is. It I I also think that for at least for me uh because I I the one I think there's a lot more to the sauna than even what the the research is pointing to for us in just in general people people people um you know my phone can't go in there and I'm completely silent for 20 minutes and it and so I think there's a lot of power and and there's a lot of power and and value uh to that not to mention we know all the health benefits that it simulates almost like working out to the body and the your body's having to regulate temperature and we understand that's we understand really good for vascular health right so we understand the physiological health already I think every famous throw you under the bus uh by saying to you stretched in the sauna before yeah that's great bro I don't know why that throw me on the bus I don't know you told me when I do it I wear underwear no stretching uh for people who are tight like me um you want to get more range of motion sauna stretching is just cuz it you The heat dampens the CNS and you can get into ranges of motion that fast that you normally wouldn't.

Yeah, I do that too. But back to the back to this strength training, there's more I want to add to this because when you look at life expectancy, so average in the US is 79 years. Okay. And I think the average person, if they don't really deeply think about it, I think what we assume is you just live until you're 79 and then something happens. You have a heart attack, uh cancer kills you, something like that. The reality is uh the last 10 years and definitely last five years of that person's life are miserable usually.

usually. usually. Yeah. Yeah. Yeah. The average person that dies at that life expectancy of 79. By the time they're 75, 74, many people by the time they're 70, you see this rapid decline in in in health, rapid decline in um your ability to do things by yourself, your independence. this dramatic increase in pharmaceutical uh drug uh dependence. Um and it's usually not the first heart attack, it's the third or second or third that take you out. Uh so it's the last you know 10 but usually last five years.

Uh thanks Doug. The last five years really really more. What are you looking at there Doug? his first time producing maps push pull legs ppl. You asked for it, you got it. By the way, there's two versions of this program. One for men and then one for women. The programming is different. Women have a more higher emphasis on lower body volume, glute training, shoulder volume. Men, it's more traditional. Now, because it's a brand new program, we're launching it right now and it's 40% off. If you go to mapspppl.com, mapspppl.com, mapspppl.com, use the code ppl, you get the price slashed by 40%.

Also, if you sign up within the first few days of the launch, you can attend live coaching by one of the Mind Pump coaches. They're going to do three days of coaching breaking down things like nutrition, exercise, lifestyle, really to help you become more consistent and maximize your progress through the program. And we also include a supplement schedule guide which will be free with this program. Again, you can get all of that included 40% off mapspl.com. The code is ppl. All right, real quick. If you love us like we love you, why not show up by rocking one of our shirts, hats, mugs, or training gear over at mypumpstore.com.

I'm talking right now. Hit pause. Head on over to mypumpstore.com. That's it. Enjoy the rest of the show. the last five years sucks. Okay. Really bad. Yeah. bad. Yeah. bad. Yeah. If you strength train, if you strength train and you're and because one of the reasons why strength training adds so much to longevity, yes, it's good for uh preventing diabetes. Uh yes, it's good for uh overall cardiovascular health, bone density. Uh it's it's good for lots of the things that we know about that we talk about when it comes to getting older and things you get, you know, it's anti-cancer, building muscle, super anti-cancer.

anti-cancer. anti-cancer. Like we know all that stuff. So that that's Yes. But here's the big one a lot of people don't think about. You're mobile. mobile. mobile. Oh yeah. Oh yeah. Oh yeah. You're not fragile. You're bodied. That's right. And you don't break. So uh when you're you're living an additional 13 years, 13 years, 13 years, uh you don't just live longer, you have more time. Uh even in that period of time, time, time, quality time, quality time, quality time, which is quality. Yeah, because you find me, you know, a 90year-old who's been consistently strength training for an hour a week, 1 hour a week consistently, and I'll show you someone that's most likely independent.

independent. independent. Mhm. Mhm. Mhm. And most likely not someone who just is going to fall and break something. And I know this cuz I train people. I had clients like this. Oh, that was a, you know, uh, Katrina's mom's in her mid70s and she recently went down. I told you guys she was, she, uh, was putting push. She had one foot in the pond. Yeah. one foot in the pond and uh you know it knocked her down for a day. Uh went and saw the doctor and stuff like that and she had this you know massive bruise on her hip but he's like I tell you what, thank God for all your strength training and stuff like that.

He goes, "You probably would have broke a hip." Average 77y old. Someone your age normally goes down like that. I mean she slammed herself into a a brick fireplace. Wow. Wow. Wow. So it was like she landed on some carpet. It was out she was outside near her fire pit. landed on it and enough to bruise her really bad, but nothing broke, nothing cracked and and was back at it the next day. Um, really moving around, doing her thing. You know what's interesting too about the stat?

Uh, I'd say the last the last 10 years of my career, I had for people aren't familiar, I had a studio uh up here in the Bay Area, small wellness studio, you know, with personal training, correctional exercise, hormone therapy, all that stuff, right? Um, and I had a client base that had worked with me for a long time. Like I'd say the average client would would was with me low less than six years, but I had people that were with me for 12, 13 years. Majority of my clients, and now a lot of my clients were also in what would be considered advanced age.

So over 50% of my clients were over the age of 55 and a good quarter of my clients were over 65. I had a decent amount of clients that were over 65 cuz to in within that career, I started training doctors. They started sending me patients and a lot of their patients were older. So these people would just show up and I love training people in that age range and it was a lot of fun. Most of my clients worked out with me once a week.

Yeah. Yeah. Yeah. Most of the CL these are consist they were consistent. were consistent. were consistent. Yeah. Yeah. Yeah. They showed up and they strength training me once once a week and they did no additional strength training. They did nothing else for strength training. Now they they tried to maintain activity outside of what we did. Most of it was walking or gardening and stuff like that. But a small percentage of my clients saw me twice a week. Most saw me once a week and it wasn't because of money.

It wasn't because they didn't have the time. These were people had a lot of time. They many of them were affluent. Where I was located was an affluent area. It was because we got great results once a week. week. week. Everybody got great strength and felt good and we saw great improvements. It was like why do we got to do anymore? And so I just want to communicate this to people. It's like you don't need a lot everybody uh to get these great uh returns. Uh returns.

Uh returns. Uh well especially when we talk about the health and longevity side of it. I think the fitness space tends to focus a lot the extremes the extremes the extremes on the aesthetics and and the performance stuff because that's what is sexy. That's what sells. That's right. That's right. That's right. Um but when you think and that's why I wanted to, you know, build the hypothetical perfect longevity program for one of us. And when you think about that, it it doesn't look like I mean it I guess the other way to do it than how I described it instead of one day a week of strength training um it would be uh just one or two exercises every day, five days a week.

So if you're somebody who loves to get up and and to to do do like a lift. Yeah. do a lift or do some sort of resistance training and you don't want to only do one day a week, then I would just divide that up over totally five days so you have one or two things to do every single day or like the grade eight was designed like something like that. I mean that's really that's like an ultimate longevity type of program is grade eight or you know you put those exercises in one to two days and you do that with some walking and other activities.

Now, here's what you see with all exercise, including strength training, uh, is you get this this U-shaped curve of benefit when it comes to longevity, uh, where you'll get a lot of benefit with some, and the more you do, the less of the benefit you get and if you keep going and you start to reduce longevity. So, like your question, yeah, like you know, I for sure and beyond longevity. I've sacrificed longevity in the pursuit of trying to build muscle and and now the problem with that and I talk about this on the show so people know but the issue with that is the fitness industry especially on social media the people who get all the attention are people like me or at least people that obsess about it.

Okay. So, and they communicate it from that. So, they're on they're showing pictures of themselves and they're super jacked and you're getting this information from them. And what you're getting is information that is uh not not healthy. It's actually it's now not healthy at that point. Yeah. Yeah. Yeah. So, and I want people to know that because sometimes when I talk about muscle and longevity, people will be like, "Yeah, what about a powerlifter or a bodybuild? They went too far. too far. too far. They went way too far." Well, at that point, you're your performance.

You're out. You're an athlete. I mean, whether you want I mean, I know everybody gets all up in arms when you call a bodybuilder an athlete, you know, but No, it's the extreme. Yeah, exactly. I mean, did I ever tell you guys when I went to the Arnold Classic, Arnold Classic, Arnold Classic, I think it was like 15 years ago, uh Jack Lane got uh like a lifetime achievement award. achievement award. achievement award. Oh, nice. Oh, nice. Oh, nice. And I want to say he was in his 80s.

I think he was in his mid 80s. And he gets on stage and standing ovation and everybody's clapping and we wouldn't stop. Like he was just waiting for us to stop and everybody just kept cheering. That's cool. That's cool. That's cool. So he moves away from the podium. He gets down on the floor, starts doing push-ups. One arm push-ups. Yeah, dude. literally does one. And how old was he at that time? 80s something. something. something. It was in his 80s. So he gets down and of course the whole place just explodes with Yeah, that guy's a great um example of what can be accomplished with the right uh you know application of extra.

He he did extreme stuff in his in his younth he set the world record in push-ups and pull-ups I think at 55. Yeah. Is that what he did? Yeah, I think it was maybe look that up. His record tone a boat with his teeth like through the bunch of records at 70. Yeah. Okay. At 70. So he's 70 years old. He pulled uh 10 rowboats with seven people each in there. So 70 people. people. people. Yeah. Yeah. Yeah. He pulled it with his teeth with his hands and feet handcuffed or something.

Shackled. That's what I thought. Yeah. Uh and he went from the the shore to Alcatraz. Alcatraz. Alcatraz. Wow. Wow. Wow. Yeah. Yeah. What a gangster. Oh. 42. Sorry. At 42 he did Is that a picture of what he used to look like? look like? look like? Yeah, dude. Yeah, dude. Yeah, dude. I don't know what he look like. Yeah, bro. And then in 1959, oh see I knew it. So later on when he's older, but look at this. 56. He in 1956, sorry. 52 42 English Channel.

He did,33 push-ups, dude. Okay. Okay. Okay. In 23 minutes. How did you do that, Doug? Look up his uh his swimming uh when he when he was 70. No, that one he did in 1955. Oh, Oh, Oh, but I know when he was 70 he did some crazy one. crazy one. crazy one. Mhm. Uh you it was either 60 or 70, but it's like insane. Uh yeah, English Channel. English Channel. English Channel. No, not the English Channel. It was I just want to It was to Alcatraz at 70 years old or something like that.

Uh Uh Uh 60 handcuffed. There's where he said right there. right there. right there. He did it in at 60 handcuffed and shackled while towing a,000b boat. Wow. That's stupid. That's amazing. That's amazing. Such a random feat, too. I bet you I can tow this boat with my hands. Well, that's so dangerous, dude. That's so wild. I see you drinking the ketone I keep. Oh, yeah. You uh you know, you got me. So, now you and Doug are crushing them all. So, now that I can't have a minute, you got me on You got me on the kick.

So, what do you like? So, what do you guys like about them? Is it what I talk about? about? about? I like the caffeine free. Okay. Okay. Okay. Because I'm already drinking my caffeine already. And so that I like that I can do whenever we have these days where we have lots of podcasts to do and meetings and other stuff going on in because I shut my caffeine down as early as possible. Like so I'm I've been done with my caffeine for I don't know half hour or whatever that it's only 11, right?

right? right? Because it affects your sleep. Yeah. So if the earlier I've I've learned the earlier I can get done with my caffeine, the the less it affects my my sleep at night. Uh which by the way yesterday I was a 90. Last night I was 84. Still have yet to get the 99. I have a backto-back 90s is like what I'm chasing right now. But still a 90 and then an 84 has been solid. One of those keys I think is is the uh this coffee late uh earlier done which then allows me to do something like this as I get closer to noon or afternoon afternoon afternoon and then it makes me just feel sharper.

Yeah. Yeah. Yeah. We're doing podcast. Yeah. Yeah. It's it's almost like uh it gives me that that energy for my brain but not that CNS effect so it doesn't affect me like you can drink and go to bed. You can drink it right before bed. Yeah, that's what's cool about it is that it makes it gives me energy, makes me sharp for what we got going on. Yeah. So, I noticed you and Doug are the most consistent now with them, right, Doug? Are you doing more than one a day?

Uh, no, typically one. Okay. Usually in the afternoon after lunch, if I'm feeling a little bit tired, I'll take one and it seems to like give me a nice little shot. That's Yeah, that's the same way. Right about now, right between now and like 1 is when I I'll probably take But I haven't done I haven't doubled up like you. you've done more than I go one in the morning, one in the afternoon, and then sometimes I'll do it again in the later afternoon. Um, so I could do up to three.

I'll do three, but you guys know I'm obsessive. I was going to say, and there's nothing in here that there that negative effects from me having too many. No, no, just ketones. There's calories in it cuz ketones have calories. Not a ton. That was I don't know, was it 60 calories? 70 calories. 70 calories in it. Yeah, dude. And now Justin, you haven't. Are you not on them or? No, I it I do it as frequently as I used to do like 5 hour energy shots.

Like I would would would It's not the same though. It's not the same. It's better because it's more cognitive boost and and like to Adam's point, it's not like I don't feel like jittery, you know, as a result of that. But like it to me it's very irregular. Like I'll I'll do it when I just feel like, you know, I need something. So Doug, look up uh ketone ketogenic diet and brain injury. Uh because I I wonder I was talking to Justin. Sorry. I know you're direct.

you're direct. you're direct. Uh no no because well you know what? No it's not because of you dude. It's because uh I know that there's uh Okay. So check this out. Ketogenic diet is emerging as a potential therapeutic intervention for traumatic brain injury by providing an alternative energy source when the brain glucose metabolism is impaired. I wonder. So it reduces neuroinflammation I oxidative stress and neuronal death. I wonder if you took an athlete who just had a concussion and you gave him ketone IQ. I'm sure I'm sure I'm sure cuz you can't make him ketogenic right then and there.

No, you can't. I'm sure it' be a good idea. idea. idea. Yeah, Yeah, Yeah, that's actually that's actually that's actually or like before you go play a sport. That's actually That's actually a really interesting boxing is I mean this happens all the time in football where the guy gets knocked out and he's got to go off the field. Why wouldn't you give him something like that? Yeah, I think you would I think it would be even smarter to do it before you play you play you play because it's already running.

You got the energy if you don't get hit, but it's going to give you energy for performance. But like boxing, football, I think it would be a great uh probably smart thing to do. Yeah. Yeah. Yeah. Well, even just anything to lower inflammation with the brain. I'm interested in that to begin with. So, yeah, shame on me for not like incorporating it in a bunch. I've been trying everything else, you know, so I'm just late to the party. Hey, we got to talk about uh now what is her position?

Christy Nome. Christy Nome. Christy Nome. Gnome. I I was so confused by that. She was the director of the Department of Health uh of Homeland Security, right? right? right? I believe so. Yeah. Okay. You guys, did you see what happened with her? You sent that. You sent it over in our group thread last night, right? Did you see what happened? No. I'm so confused by this. This is our husband's extra. Please enlighten me on what it was that you sent over. Bro, this is the most I can't even imagine the embarrassment.

Yeah, it reminds me of what that movie Black Sheep uh was. Where did you send that? So, listen. So, she was she was the department of she was the DHS uh secretary. Okay. secretary. Okay. secretary. Okay. Her husband all these images and stuff came out. It was leaked that her husband was in the he was in these chats and stuff with like in this fetish world. Yeah. Yeah. Yeah. Where he wears big fake boobs. He's got boobies. Look at Look at that picture of him, bro.

bro. bro. Yeah. He's got like like Dolly Parton size. size. size. Yeah, dude. And it's this weird like world, this fetish world where I guess they get off on wearing Yeah. Yeah. Yeah. big uh fake, you know, boobies and uh and talking to each other balloons or something. How does that Does that come up after you've been married for a long time? So, you're saying she knew about it or do you disclose that in the early dating years? dating years? dating years? Uh Uh Uh she didn't know about it.

Well, well, what she claims. Oh, she claims she doesn't even know. Yeah. Yeah. Like totally signed her. I know, right? I Well, bro, listen. He's got videos of himself. Yeah, but he did it under a pseudonym. So, under a fake name. Okay. Okay. Okay. And I don't know how it got leaked. I'm sure somebody outed him. Yeah, somebody outed him. I'm sure it was like some blackmail or something like that. like that. like that. Yeah, for sure. Like, bro, everything on the internet is out there, dude.

Dude, people are freaks anyway. Like, you know, it's like everybody's got some weird things. weird things. weird things. I So, here's the thing, dude. Imagine if you found out your husband like like that sucks. Don't they have kids? Yeah, they got kids and all that. I mean like that's like there's that's like another different level of devastation. It's like your husband Wait, did he cheat on me? No. No. But let me show you what he did. That's less worse. I don't know, bro. You're like Yeah.

But all these just dudes pretending they got big boobies. Like I don't get the thing. Yeah. Okay. Yeah. Yeah. Yeah. It's just they're Hey, man. Look at your jags. Look at my jags. Like what? Cool. Cool. Cool. I mean, what what do you how do you like to sleep? What What are your guesses though? Like something that that for somebody like that is did something happen to him as a child that was that that made him traumatized like that or is he into uh pornography that's really weird and he goes down that rabbit hole to where you find weird fetish type stuff?

Like what who wakes up and just decides they're into that thing? Like I don't I don't you know. Yeah. Yeah. Yeah. I don't know. And then how do you how do you marry someone that like has like a like such a weird fetish like that and not know? not know? not know? Well, you know, people do a lot of things in their double life, you know, uh that they don't find about out. I mean, I've heard about serial killer here. That's the crazy part where people find out their spouse was a serial killer.

killer. killer. Oh, yeah. Oh, yeah. Oh, yeah. That's crazy, bro. And they're all like on the surface like great community person. Yeah. Look at that picture. So awkward. I Oh my god. John Do, GET OUT OF HERE. That's enough. I don't want to see anymore, dude. Wow. Wow. Wow. So, I mean, is she being questioned about all of it? Is it Is it falling on No, it's just embarrassing. Did it all just come out? Yeah. Yeah. Yeah. It's all This is all new. Yeah, dude. Yeah, dude.

Yeah, dude. I I would tell you I'll say this, Adam. I don't know all the stuff you said what happened or why, but there is lots of data that shows that uh pornography um it it it totally leads to more and more um more um more um I'm sure I'm sure that tipped them into different categories. different categories. different categories. It it definitely leads to more like more and more dis what would considered uh extreme or dysfunctional um you know I guess you would label it sexual desire.

Uh definitely for sure. In fact, I don't you don't need to look at I mean you don't even look at studies. You could just look at uh the how how the the difference in popular pornography they've done studies on this over the last 20 years. It's gotten more and more and more extreme. It's got it's got classic got classic got classic uh drug-like um responses where it's like you you start with this drug and then you got to move to something stronger type of deal. So I I wonder anyway anyway anyway I feel like terrible.

Imagine finding that out. Yeah. Like what? I feel like of the forms Doug will be most likely to have some He's so quiet and private about so many things. Like he's the most likely to have like a double life. Doug's double life. You never know. Damn. Feel like one day we'll find some crazy. What? Doug was doing what? Doug would be here's my closet. Oops. Don't mind those titties. titties. titties. Hey, what's that? What's that sport where people ride fake horses like that side? that side?

that side? That's why he can That's why he's so agile. agile. agile. That's why he's so agile still. Like, yeah, bro, you can jump. That's how I know how to skip. Yeah, sure. Yeah, sure. Yeah, sure. Do you practice jumping all the time? Like, what are you doing, bro? This is Hey, did you guys see our uh did you guys see our April Fool's ad with uh Element? Element? Element? Yeah, I did. Did you see it? You know what's so funny? funny? funny? I forgot we did that.

So, you thought it was real? was real? was real? Yeah. I was like, I said, there's there's pink lemons. I had never seen a pink lemon before. Yeah. Yeah. Yeah. Totally went over my head that we did that and I forgot what today was. And I was just like, "Oh, that's what that is." I was like, I already see tons of people. They did a good job though. They used like uh Huberman, US. Yeah. Kelly Starret, like a lot of credible people that were like pumping it.

Dude, it's Element is such a hack for uh workout uh fluid intake. It's such a hack. Of course, you get the electrolytes, but you know what it does. And I'm know I'm noticing this now with people. It makes them drink more water. Mhm. Mhm. Mhm. They just because it tastes good. So, you're getting the electrolytes, but you're actually drinking way more watery. watery. watery. What a hack, dude. I I wish I if I was as a trainer, I would have totally use this with my clients because it would have made them drink more water on top of the fact that you get the electrolytes.

electrolytes. electrolytes. Yeah. You know what? I I I think I've talked about this before. Um, it's mandatory that I use it if I get in the hot tub or sauna. Oh yeah, you better. If I don't, you get dizzy and stuff. I get a massive head post headache. Like you don't want it won't hit me while I'm in it. in it. in it. While I'm in it, I'm fine sweating, do my thing, and then as soon as I I come out like maybe a half hour, I get this throbbing terrible headache.

If I forget to do element before I go in, it's like clockwork every single time. Yeah. Is it uh is that like just uh like do different people process it and lose sodium at faster rates and like so because I I don't know I don't hear that from other people that they that they have as big of a problem. I know some people can relate to it and they're like oh yeah no I've I've had that before if I'm in the sauna too long or whatever like that where I'm mine I'm like clockwork I can be just in my jacuzzi.

I don't have to be in a crazy sauna. I can be in my jacuzzi. That's a crazy workout for me if I sweat a ton as well. I have that same response where I get a fat headache. Yeah, there's a there's a difference. But maybe you go look that up, Doug. What the difference is in salt um and maybe salt in in people sweat or something like that. Sodium people sweat. It's different from person to person. person. person. Yeah. Yeah. Yeah. So, some people definitely sweat more salt out.

salt out. salt out. Yeah. Yeah. Yeah. Than other people. Which would also lead me to believe why there's there's people in the space too that try and [ __ ] on electrolyte supplements as like like oh waste of money, trash, no, don't do it. But I would think that there's some people that make a huge difference. Look at this. Uh it it's a huge difference between individuals. Sometimes up to tenfold. Oh, what? Oh, what? Oh, what? Okay, now that makes sense. Wow. Confirmation. Wow. Confirmation. Wow. Confirmation. So, scroll down more, Doug.

Individual differences. Some people are naturally salty sweaters. salty sweaters. salty sweaters. Losing more. Losing more. Losing more. Just walking salt. Yeah, I feel like you'd be a salty sweater. I'm very salty. Yeah, I think all of us in here. I mean, that makes sense though to me now why that is something that dramatically affects me consistently. uh to the point where like so we have we have we have a refrigerator that we keep outside. I keep most of my elements stocked in there so that when you go so that when I go in the jacuzzi just I go I have built this routine come out go straight over there grab it grab it grab it put it next to me and then it's while I'm sitting in the hot tub I drink it and I it it guarantees I don't get a headache.

If I don't do it it's 90% of the time I will get a headache and it's just how bad is the headache? There's so many hacks like that. I I get mad because like going back to athletics and like performing in sports like if I would have had that on hand or like hydrate ahead of time and made sure like I had adequate amounts of sodium and then also too like mid game like if I would have had like ice water available where I just stick my hands in the ice water and just waited like I swear to God that I recover so quickly by doing that with that.

Yes, I've been doing that quite a bit and I'm like it trips me out cuz I am very much dependent on uh heat like my core temperature when it's up like the fatigue it just boom it hits hits hits so fast it's so interesting like you acclim you're cold doesn't seem to phase you you you no no no but hot really affects me I'm the opposite like cold I'm I'm like a chihuahua uh but you put me on the sun and I'm just cool yeah I'm like I'm like Justin I'm I'm definitely like I never thought about that with with your hands.

But I could imagine that working. You guys remember that? Remember that one study they did? I know where they did the the That's what inspired it. Yeah. And I was like I was did he did it with somebody? So what do you do? So I'm assuming you're doing this when cuz you're outside digging right now. Yeah. Yeah. Yeah. Are you just getting cold like ice buckets or something? Yeah. Just I have these bowls with with ice water in it and I'll I'll sit there and I'm like drinking water element tea or whatever it is and I'm putting my hands in in these cold like bowls and I'm just you know soaking them.

It takes about like, you know, two minutes or so and I'm just like, ah. And then my whole core temperature drops and then and you have I just go right back at it. Yeah, that's so I bet that works so good. Easy. Wouldn't Easy. Wouldn't Easy. Wouldn't I could see that working so I think I could see that working so wild. Yeah, like I would I don't know. Like I said, it makes me mad because like I wish I would have like experimented more with that stuff.

You know, you talk about like performance that I don't know if I've shared this with you guys or not. stop me if I share it on the podcast already, but I there is a clear difference in my performance when I see my sleep score between 60 and 90. Oh yeah. Yeah. Like I've said that, but for sure I've connected the dots now to like what a difference in the workout a light workout. It seems so obvious, right? Cuz I know you're Well, I I've I've got it 10% stronger.

Add 10% to whatever I'm lifting. Yeah. Which looks like 20 pounds sometimes. It's it it's not in day difference. I mean, the difference between like, so I got an 84 last night. The difference between an 84 and a 90, not a big difference. Even like I'd say 80 to 90, not a big difference. But low7s or in the 60s compared to a 90. Oh yeah. yeah. yeah. It's like huge difference. Last night, uh, I didn't have the greatest sleep because my three-year-old was in bed with us cuz she had a tough time going to sleep.

And all night she was so antsy and she was kicking and moving and whatever. And I know what happened. We had ice cream last night and I got gummy bears. Oh, Oh, Oh, red dye. red dye. red dye. Oh, Oh, Oh, she had red dye. Remember I told you guys how she reacts to red dye? That's right. That's right. That's right. And my and my wife's like, "Did she have red dye?" And I'm like, "No, I took the red ones out. I didn't take the orange ones out.

The orange ones often times will have red dye in them." I mean, red dye and and or sugar before bed. bed. bed. This is not sugar. There's this like distinct response she gets where she's like rest. Poor kid. She's like hyperactive but tired. H we I always we notice a huge difference in Max if we let him have like a treat like that like after dinner if after treat dinners always impact his his sleep afterwards no matter how good of a treat I try and make it if it's if he gives sugar post big difference I I think sugar and tech the way it affects children tech is crazy I told you guys about I told you guys about Aurelius right he his my niece plays um Fortnite and uh he watched her play and he's like can I try it And we're like, "All right, let's put it on the the the living room TV." So, we moved the system out, put it on, and I let him play for 15 minutes.

Oh, he's not coming back. Listen, I gave him a I I did everything. Like, I gave him the whole like, "Okay, three more minutes, buddy." Yeah. Yeah. Yeah. One more minute so that they're not they're anticipating. It's like a good way to get your kid not to freak out when you take him off something. Didn't matter. matter. matter. I took him off, bro. He threw a tantrum. Yeah. Yeah. Yeah. And Jessica and I looked at each other. Powerful, man. Powerful, man. Powerful, man. And we're like, "This is just confirming why we don't have this in our house." It's a powerful thing.

What what was the the big lawsuit just went through? Yeah. Well, they showed that there was that they made him addicting on purpose. Yeah. You didn't see that? I did. I talked about on the show. Yeah. Big. It was uh was it Meta that got sued? got sued? got sued? I talked about it on the show. Yeah. Meta got Meta got sued that they that they were using addictive stuff to addict children. Yeah. To make it make it addictive. And so it'll be interesting if that is that the first domino to fall because gaming has been doing that forever.

Well, did he just lose 80 million because of his efforts into the metaverse and just Shut it down. Yeah. Oh, did they fully shut the metaverse down? down? down? Cancelled it. Cancelled it. Cancelled it. What a bunch of [ __ ] Smoking the mirror, dude. Hey, listen. Since you went that direction, direction, direction, I'm listening to this interview right now with the diary of the CEO. Um, he's got this credit. The name I don't know, but it's one of the more recent ones on AI AI AI and she's like a big whistleblower.

She's interviewed like over 300 of the biggest tech and tech names that were with Open AI and worked with uh everybody, everybody, everybody, right? and uh she was sharing a lot of the behind the scenes stuff that I was unfamiliar with with Sam Alman and and Elon and all the falling out and how that all happened and stuff, but her big claim is that so much of this AI stuff is propped up in [ __ ] like like a bubble. Well, no. Yeah. And not only that, but sold to us that it's way more effective and better than what it really is.

How so? How so? So in So when you like, for example, because we're all guilty of like, "Bro, check out this thing." It's like a company that whatever they're developing has to decide a very narrow scope to build a thing that's so incredibly good, but it's all off of human inputs and data and stuff that it has to perform whatever currently exists. Yes. What already currently exists in a very narrow scope. It's really good at the this whole thing. It's not like this conscious thing that is figuring it's like it's not what you think it is.

And we've been and they're all it's like better processing and it's in their best interest of all these AI companies that are building this to build up this huge narrative of how powerful and how great it is and stuff like that because they're getting billions of dollars of funding and a lot of it is just a bunch of smoke and mirrors. It is not as amazing as we're all being told it is. And it's like like like well that that's good. That's comforting because I just sent a link to Doug.

I want you guys to watch this. Uh where are the molt bots at? What's Yeah, it's Karen. What's your name? Karen How. Karen How. Okay. Doug, I just sent you a link in our group thread. If you could pull it up and and uh you might need to hit mute and hit play on the video. And I just want you guys to see how they're using AI robots in war. Okay. Okay. Okay. All right. All right. All right. And uh I'm going to Okay. Look at this video.

There's There's the AI dog with the machine gun on it. I've seen this. And oh, just taking people out and they're following him. So that's actually happening. So it goes ahead of the soldiers and yeah, yeah, yeah, takes out bad guys. And there's a guy running and there's a drone that just they they've done this before with these little like track robots that they would follow. follow. follow. Look how it goes in by itself. Yeah. Yeah. Yeah. Yeah. Dude, that sucks. Yeah. Yeah. Yeah. What are we doing?

That's getting there. I I don't you know, do you guys think they haven't seen Terminator? Like is this a movie nobody's watched? I know. Well, yeah. Cuz cuz here's the deal. deal. deal. Yeah, but this isn't S. This is this is more robotics and engineering than that is AI right there. That is AI. That's not AI, bro. That's See, this is what you're being so you're getting closed on. That this is all No, they're using AI technology. See, again, that's all jargon to get you to believe that this is big AI thing that's happening right now.

Like that's that programmed. that programmed. that programmed. Yeah, it's programmed. It's programmed. It's great programming. We've had that for a very long time. It's the most advanced autonomous. That's right. It is. It's not thinking on its own and making these rational decisions. It is programmed to do something. And we have we've had machine guns that have been programmed to do things. We've had which is advanced. I mean, it's better than it's been. Exactly. It's not. They're not. It's not. And this is what I'm what I'm trying to get that you need to listen to this interview is because a lot of this jargon that we've been told is all to make us believe that this is this huge AI movement and we're all transitioning over to this the new world that's happening much like the metaverse and it ain't [ __ ] It ain't what everybody thinks it is.

Okay. But there's the other side of it, which is because I'm sure there probably is a lot of smoke, but there also has already been a lot of layoffs. layoffs. layoffs. We've efficiency efficient. Exactly. Efficiency has gone through the roof. That's happened historically forever. Also, Also, Also, this is due to AI is what I'm saying. Not necessarily due to AI. Again, everyone wants to say, name it, artificial intelligence. No, it's not artificial intelligence. It's programmers learning to program systems that are more efficient and better. Yeah.

this whole idea that this there's this this boogeyman. What about what about it's like compounded intelligence? What about this? What about AI writing code? Uh like I showed you guys that video the other day of Claude where somebody says, "Hey, make me an app that does this, does this, does this, right? They they program that that very narrow spoke for it capable to do that. It's its ability to go do something else intelligent in another field or world. It completely It completely It completely What you're saying is what's blown out of proportion is AGI, artificial general intelligence.

Yes. Okay. Sure. Sure. Sure, I could agree with that. And that's and so I don't think we're anywhere with that yet. yet. yet. We're not. And and it it's like this and the big thing the big leap that we'll never be able to make is the conscious part. There is something that you do before you make a decision all the time that you you're conscious. Well, what's interesting to me is how do you create uh consciousness you how do you create uh consciousness when we don't even understand what it is?

is? is? That's right. We won't be able to if you don't understand something, how do you make it? Well, you know what they're going to do? They're just going to go the cyborg route. Yep. route. Yep. route. Yep. And they're going to start like because they're you can only get so far with machinery. machinery. machinery. I'm glad you said that. They're going to incorporate more biology. biology. biology. Yeah. I'm glad you said that, Justin, because uh R3 bio, maybe you could look it up, Doug. R3 bio.

Let's just look up and see what they're doing right now. Uh or what they're beginning to uh work on. Uh because you mentioned cyborgs, so I kind of remember. Yeah, I see more of that like body suits and stuff like that that human a human humans in that gives them superpowers. superpowers. superpowers. Go to the not go to news. Click go back and click on news cuz I want I want you guys to see one of these headlines, bro. It's pretty uh it's pretty it's a good time.

Uh it doesn't show, huh? All right. Anyway, I'll read you this headline. This was on disclose uh TV. R3 Bio is working to grow headless human bodies bodies bodies to harvest organs for research. No. No. No. If we can create, this is a quote. This is one of the investors uh in the company. If we can create a non-scentient headless body for a human being, that would be a great source of organs. organs. organs. Wow, that's crazy. So, you have like like nonscentient I guess headless human flesh bags.

That is creepy, dude. Yeah, dude. And then you're like, "Oh, I need a new I want to get my, you know, you know, 50. I should replace my car." He just stands up and they'll go to your your clone body. Soon we'll have head transfers. He's just right around 70. You're like, "I'll take a 25year-old body. You just transfer be able to transfer your Well, I mean, hey, listen. Let's just go crazy right now. Let's just think about what this looks like. They'll take you, they'll take your DNA and clone you.

Not all of you, but they're going to clone your body. your body. your body. Yeah. Yeah. Yeah. So, now you're like, "Ah, without a head." Yeah. Cuz we don't want it to be sentient, right? We just want meat. Yeah. Yeah. Yeah. Ah, man. I'm my skin's a little wrinkly. Can you uh can you peel off that skin for me and just replace some of mine or uh Yeah. You know, I just I broke my arm. Well, you know that like way back in the day, there was like this mad scientist who who created like a double-headed dog.

double-headed dog. double-headed dog. I saw that. They transplanted a head from another dog onto the and connected it uh to the vertebrae of this other dog and it lived for like two days. This is the Soviet Union. Yeah. It's the creepiest thing ever. Again, this is this falls into the like where are the morals? Where are the brains? You have to have it. Well, human reason. Also, this also makes me think too that this goes back to what we talk about how uh um arrogant we are sometimes with with like our know like part of the reason why we have to make it headless is because the brain is so complex and we can't but also cuz I think people are uneasy with it.

But you just wait you go down that path. that path. that path. They're abominations They're abominations They're abominations and they'll make you make a brain aware cuz I want to replace. Yeah. I mean, I just I think again we I think we we we know a lot, but we know very little still about the brain and and all of its functions, its capability or of how to make one. Same thing goes with our gut. And so I right away think when you you you try and create that thing, there's something within the gut that we're still unaware of that will completely just make that not well.

Again, and back to like the meatless meat, right? That whole thing. If like you're making cells that reproduce rapidly rapidly rapidly uh because you have to get a bunch of cells to grow like what is that in what what other version of that have we seen? Well, cancer. Well, cancer. Well, cancer. Yes. And also what's the uh what's to stop here's why human reason is good but limited because we can reason crazy [ __ ] Okay. Without a moral framework, without objective morality, we'll do crazy stuff. So, like what if what if we said, "Hey, let's make a meat body and then attach a AI robot head to it cuz we want humanlike want humanlike want humanlike robot servants or worse.

You know, I want a brothel with, you know, flesh robots and but it's okay cuz they're robots. So, it's totally fine. We're not hurting anybody and it's all good." You don't think that that people are going to try and go in that direction? I I don't I mean I mean this is I'm talking balloons in their chest. I'm talking to conservative s not libertarian s anymore. This is so different. Libertarian stylist said something different. something different. something different. No, that would have bothered me too, bro.

That would have bothered me too. Dude sign up. Just Yeah, they put fake boobs on it. Why would they not do that? Just make him extra big. Did you guys see the UFO stuff that they're talking about right now? No, but is it related to Bigfoot? Cuz like like like that's where I'm at right now. What's going on with Bigfoot? The sightings in like Ohio, bro. They're just testing us right now. Just let's just throw it all out right now. to see see like the fact that Epstein stuff came out and we didn't even get shook from that.

They're like, "Man, drop some alien [ __ ] Drop some Bigfoot shit." You know what I'm saying? Push all the buttons. Yeah. Push Let's just push it all. Yeah. Everything in reality is fake. Yeah, dude. There's ton Oh, yeah. Ohio. Tons of them. There was a picture I saw what looked like a face of Bigfoot. Uh I don't know if it was real or not. Well, anyway, here's the UFO stuff. You ready for this? Okay. Here's a timeline from 2017 to now. 2017, the Pentagon admitted it ran a secret $22 million UFO program called AATIP for years.

Never told the public public. public. public. Yes. Yes. Yes. 2023. 2023. 2023. Matt Gates was talking about this. A decorated intelligent officer testifies under oath to Congress that the US has recovered nonhuman craft and non-human biologics. He risks federal prison to say it. 2024, the Pentagon opened an official UAP disclosure office. The same government that spent 70 years calling UFO witnesses crazy quietly built a department to investigate exactly what they were saying. And now 2026, a former congressman says that the military briefed him on interecies breeding programs.

programs. programs. That's Matt Gates. These are all the guys that were in that documentary, wasn't it? Did you watch that documentary? that documentary? that documentary? I watched it. Yeah. Yeah. There. Yeah. There. Yeah. There. No. No. Matt Gates wasn't. But like he he was bringing up that program. It was apparently apparently apparently human alien hybrid breeding program. Well, one this one guy, what dude? what dude? what dude? This one uh politician from I think it was from Australia. He said, "You would be quote, "You would be surprised at how many non-human or not fully human things people there are." Yeah, that sucks, dude.

Well, I mean, it explains Zuckerberg for one. one. one. I mean, who else? Hey, dude. All I know that's demons. I told you a scary. a scary. That's disgusting. That is super sick. So, what's this dinosaur thing that you've been reacting about? Justin did this to me. Justin started I'm stuck and Adam started sending me down the the the dinosaur rabbit hole, dude. I got I've got all this uh So, what happened? Just I mean, I made a comment a long time ago. Do you remember?

Don't you remember when I made that? Dinosaurs aren't even real. You know what I'm saying? I said that. You know, a little all tongue and cheek and now there's this whole this whole this whole I mean, a little tongue and cheek. I mean, there's there there's uh a lot I've I've read stuff a long time ago and uh obviously there's a huge huge camp of people that still are on this side of this is that a lot of this the the dinosaur bones that we've found have like been put together in a fashion that is so not realistic they can't even hold like reproductive organs and all this [ __ ] like so there's a reason why that you don't see that in any of the textbooks too.

It's like all we always show is this skeleton and then we have the skin. We've got no science to support how they reproduced or how that was even possible or any of those things. And so, yeah. And I don't know. I just So now your algorithm is showing all this. this. this. Yeah. So now like So after Justin sent one to me and I opened it and I looked at it, read it. Now it's like my feed is starting to get all this stuff. I'm like, "Oh god, dude." Some guy was trying to claim like the they were suppressing because uh what really there there was dragons and giants that basically they're trying to like cover up.

So they were like putting them together them together them together which is like biblical type stuff, right? Like so biblical type stuff talks about things like that. And so that would and all of it is like a cover up to prove anything that is biblical. And so this is their way. It's funny. Yeah. If you look in history is like even just dragons for instance like in different cultures there's lots of examples of that. Like there's not as many examples of a dinosaur except like Gobekly does have like some depicted weird looking like like Stegosaurus.

Yeah. I mean, I think this came up because I told you my son was asking about like he was trying to he was reading Genesis and he's reading, you know, know, know, paleontologist. Where's the dinosaur? Yeah. Yeah. He's like, "Where did so did did did God make the dinosaurs before or after?" And so he was asking me that. I'm like, "Oh, boy." That was daddy. That's a good question. Daddy's still trying to figure this one out, too. There are verses in the Bible that refer to um giant creatures.

What's the term they use? Leviathan. use? Leviathan. use? Leviathan. Yeah, Leviathan. Yeah, Leviathan. Yeah, Leviathan. Yeah. Yeah. Hey, Doug, look up put up Leviathan scripture. I want to hear what it it it I mean, there's also there's also stuff in the the Bible that talk about uh other sheep and other pens. And so that's what people have used for aliens and stuff, too. So, it it refers to other sheep and other pens. Oh, interesting. Oh, interesting. Oh, interesting. And so there's stuff that that is is claimed apparently.

Oh, okay. So, more conspiracy. There was this guy that uh was claiming that uh Easter 2026 is is when the great reveal of like aliens for sure is going to be like, you know, reveal itself and they're going to be like orbs of light coming out of the ocean and and it's like there's going to be like this red alignment uh sun with um I don't know if it was like somewhere like in Egypt like behind the Great Pyramid. There was supposed to be some kind of crazy alignment that happens like during that day.

And I'm like, "Wow, cool." "Wow, cool." "Wow, cool." So, we can look forward to that. Or orb sightings have have spiked recently, too. recently, too. recently, too. Like tons and tons of people are posting videos videos videos Texas and Texas and Texas and of crazy orbs. It looks like a meteor. So, it's coming down and then suddenly changes directions. changes directions. changes directions. It just kind of Yeah. Like, what is that? Moves around. Moves around. Moves around. How cool. What if you were outside at night?

night? night? What would you do if you were out if you're outside at night and you saw something like that? You know, you're just looking like, "Wow, look at those uh yellow bowls." And then they start moving like Yeah, definitely. I would think somebody had, you know, some kind of laser that they they they I mean, we we've now moved into a time though now that I don't think that any of us would even be that scared or weird. I would look for my phone to record it.

record it. record it. It's just weird if you had told me. I just would Isn't that kind of Don't you think that's kind of weird that we wouldn't like We've been hit with so much stuff you're almost numb to Mhm. Mhm. Mhm. Totally. Totally. Totally. Yeah. Like no big deal. Totally. I mean, even the fact that I have this weird cannon that goes off every night at 11:00 at near my house and I have yet to investigate. What a So, I have I've told you guys this.

this. this. There is a massive cannon that goes off. It's a cannon. Well, I mean, kaboom like that loud that's probably blocks away from my house. I It's hard to tell exactly cuz how loud it is, but it goes off like clockwork almost every night. You talk to your neighbors and see Oh, it's all over next door. So, next door. What are the theories? Like nobody knows. It's been going on for years. for years. for years. Nobody. Nobody. Nobody. Is it like underground they think or like like like I don't I don't I don't This is so cool.

It's been going on for years. And it's every night. It's never the exact It's every night. It's never the exact time. It's always between like 10 and midnight somewhere in that range. But it it is so loud. Anybody in Morgan Hill, if you have information, I want to hear it theory. It's undistinguishable. It happened. And it so I'm I'm on the south side of Morgan Hill and so maybe even somebody north of Gilroy could probably hear it. It's so loud and uh yeah it's it happens every night and Katrina and I got on Next Door app and every night Have you tried going online to look it up?

up? up? I mean no I mean Next Door app I feel like is the most accurate place is people in our neighborhood. Google this loud boom evening in Morgan Hill. Hill. Hill. Oh yeah. I've never thought about actually I I doubt maybe you'll find some Reddit stuff maybe. Yeah. Like is there like a mine or anything like uh close by? No, nothing like that. Reports of loud booms in the Morgan Hill area are frequently l linked to scheduled underground control blasts for local construction projects such as Ander Anderson Dam or occasional military aircraft training creating sonic booms.

We figured it out. Look at this. Go down. Watch. Look. Look at this. Anderson Dam seis seismic retrofit project. Regular permitted blasting often occurs between Monday and Friday, 8 a.m. to 7. It's definitely not that because it's after that. after that. after that. No, no. 8 a.m. to 7 pm. But okay, it's definitely it's definitely it's definitely fighter jets from nearby bases produce sonic booms. sonic booms. sonic booms. No. No. No. Fireworks? No. Uh and weather events? No. Aliens? None of those, dude. It's a It is the same kind of boom.

Well, there's hell of them, actually. Something. Something. Something. Yeah. Look at that. That's cool. You got your own little conspiracy bro. conspiracy bro. conspiracy bro. Yeah. I mean, if you go on to next door where all the neighbors are talking about it when it happens, they all get on there. It's like there go. There it is again. Does anybody know and like nobody nobody can ever answer what what what or it's just some old fart that's like got a cannon. Well, that's that's what it actually sounds like some dude because because the timing is I I've I've I've checked for it consistently enough to be like it's not a it's not on the hour.

It's not like this exact time, but it's always between 10 and midnight. And the reason why it's so easy for me is I lay in bed. That's when I'm in bed and my a lot of nights I have my slider open and it like I mean we could be watching TV and you could hear it. So I've seen a lot about Anderson Dam there. But it's Yeah, but Anderson Dam is on the other side and it shouldn't be happening at 11:00 p.m. at night. So they're not they're not At what point do you take I know weird.

Like at one point because this is going to have it has to happen. I'm sure Justin would do this. I don't know if you'll do it but Justin for sure. Why don't you get a bunch of dads together? If it was a consistent, if it was on a consistent minute of the hour, I would have already I've already gone out and try try to figure out myself. But because I don't want to go sit out in my room for two hours like back. like back. like back.

Sounds like a job for dads. You know what I mean? Like get the dads together. We're going to figure this out. How do you even track that though? Huh? How do you even track us? One time, right? right? right? Yeah. One time. So you hear boom. That's it. That's it. That's it. You get the general direction. And you don't have That's what I mean. You don't have an exact time either. There are devices that can measure sound. sound. sound. direction or show you the direction it's coming from.

coming from. coming from. Sound compass. Sound compass. Sound compass. I mean, I have a good idea of where it where it's coming from just because of I could hear it from my room and that's how I know it's not Anderson Anderson Lake too because Anderson Lake is the other side of the freeway and back the other it's the other total other direction. It's like it's um it's imagine a bunch of dad show up at the place place place driving crazy. But yeah, if you go to if you go to the Next Door app, there's just tons of threads and comment every night.

Every night that it happens, there's like another person who like gets on there like, I just heard this loud because it's hu it's a it's super loud. loud. loud. It's a My TV can be on and I I can hear you. It might be kind of you. It might be kind of blasting. blasting. blasting. It might be Bigfoot. It sounds like one of those old school cannons, cannons, cannons, like a cannonball cannon. You know, my You just reminded me of one of my favorite uh Japanese uh game show prank shows are the best.

You ever seen those, Doug? The prank shows. They're so me they're messed up, bro. There was one, you could probably find this somewhere online where they would sneak in while someone's sleeping a cannon into the person's room and they just blast blast blast blow your ear drums out, dude. Dude, the people wake up uh traumatized. Yeah. Yeah. Yeah. Yeah, I can imagine. Yeah, dude. Oh, yeah. Oh, god. Shell shock. shock. shock. There's so many of these videos. Oh my god. What are they doing over there, Doug?

there, Doug? there, Doug? I mean, their TV is unhinged. Let's just say that. say that. say that. Yeah. Bazooka. Yeah. Bazooka. Yeah. Bazooka. Yeah. Yeah, dude. The guy jump he he wakes up tra traumatized. Like you look at his face and you know they've ruined his life. his life. his life. Dude, that's hilarious. Yeah. Yeah. Yeah. Hya Health makes multivitamins for kids, but they're not gummy candies. They don't have like literally no nutrients like most of the other children's multivitamins. This has adequate nutrients. Make a difference for your children's health.

And it's not a bunch of sugary candy. It is tasty, but it's not a bunch of sugary candy. This is the only multivitamin for kids that we here at Mindpump promote. And by the way, you can get 50% off. Go to hyahhealth.com. That's hi yahhealth.com/mindpump. Back to the show. This segment of the podcast is brought to you by Mindpump Fitness Coaching. This is the number one course that teaches trainers and coaches how to build sustainable sixf figureure plus businesses and careers in fitness. Look, it's round table based.

So, you can hear Adam, Justin, and myself teaching you how to build a better business, get more leads, close more deals, close bigger deals, and be more effective trainers. By the way, our course is nationally recognized. In fact, it gives you 1.9 CEUs with or for your NASM certification. Find out more at mindpunfitnesscoaching.com. Is that your Our Our Our first caller is Sarah from Washington. Hi Sarah. How you doing Sarah? How can I help you? help you? help you? Doing great. Hi. Um, thanks for taking my call or my question.

Um, I was diagnosed last year with osteopenia. I'm 57 years old. That was kind of a surprise. Um, and dove into the whole world of trying to figure figure it out what to do. I got really little information from my doctor. Take more calcium. Um, take some vitamin D. Uh, so I started looking at the weightbearing exercises. I' I've been a runner um for quite a while, but never really did any of the uh weight type stuff. So I've been working on it. You know, I'm not super strong.

I'm not looking to, you know, go for bodybuilding or anything, but I'm I'm curious if there are some weightbearing exercises that will be more beneficial specifically for osteopenia or god forbid osteo osteoporosis at at some point. um like do I work legs, hips, back more? Um how does that whole muscle building to bone density density density issue work? I guess that some some of my questions as well as diet supplements, that kind of thing. If you all have Yeah. Yeah. Yeah. I'm really really happy you called in.

I know. I'm glad that I got I got I this is um I'm so happy you called in. I'm reading your email email email and it shows that you started uh like group classes and stuff to try to uh add some kind of exercise. Well, I used to do more group classes. Now I'm just doing like uh weight lifting type stuff at home. Um you know, I got weights. I do that versus doing like um you know, kind of the group classes that weren't so much on the weights.

Um good. good. good. So the thing that builds bone is exactly the same thing that builds muscle. Yep. Yep. Yep. Okay. So as muscle gets stronger, mus muscle anchors a bone, uh you have more sheer force on the bone, the bone will strengthen. uh impact exercises, stamina exercises exercises exercises barely have uh a an impact on bone density. Like in fact, when you look at studies on runners, you would think with the impact of running, you would see this huge increase in bone density and you see a very very a small positive impact on bone density and often times upper body bone density gets worse.

So, what you want, Sarah, is very traditional traditional traditional strength training, bodybuilding, powerlifting. You're going to you're going to lift weights like someone who's trying to get strong. And what this what this looks like is uh you're not working out to get a sweat. You're not working out to feel the burn. You're doing a set of lifting for 8 to 12 reps. 12 reps. 12 reps. It's going to feel heavy and hard. Uh you don't want to train till you can't move anymore because we don't want our technique to be uh thrown off.

But it needs to feel like you're grinding through like you're lifting something heavy. You do a set. Here's the most important part, Sarah. You rest for 2 minutes minutes minutes at least. at least. at least. You're like minimum at least. And the rest is not because you need to catch your breath. So some people think, oh, I'm rest until I catch my breath. No, no, no. What we're trying to do is we're trying to train the energy systems that contribute to strength gain. Uh so there's two energy systems we can train.

One is for endurance and stamina. One is for strength and power. Strength and power. Uh we're utilizing an energy uh most mostly known as ATP. And this burns up very quickly. Uh it replenishes after about 2 or 3 minutes. If I do too short of a rest period or too many reps or I start to tra I start to chase the stamina and the burning now it's glycolytic and I'll get more endurance and stamina but I'm not going to get the bone density bone density bone density and muscle strength benefits.

Okay. Okay. Okay. Okay. So, if you get stronger with your lifts, lifts, lifts, so let's say you're doing squats and you're doing uh 50 lbs and you did it for eight reps and it was pretty hard and then in two months you're doing 70 lbs for eight reps. Uh you can guarantee yourself that you're you're you're moving towards stronger bones. bones. bones. If you get stronger with your lifts, your bones are getting stronger. That's it. It's a very very strong uh linear correlation. especially in the first few years of strength training.

Give it time though, too. Uh it does it does take time. Like you'll you'll build the strength and it's not like this exact direct correlation of like, oh, I got right out the gate. Yeah. 10 pounds stronger and now my my bone density is way better. It it'll take time, but it'll it'll it'll happen. And when I'm training a client like you, I'm always I'm always communicating as we're sitting there resting and and I'm talking to them like, "How do you feel?" You feel, "Oh, yeah.

I'm I'm ready to go to the next set. I'd rather you sit for another minute or two and add two and a half to five pounds to the bar than to go right after it and do that same weight again. So, always keep that in mind that I I don't mind if you sit there and rest for five minutes before the next set. If you can see yourself getting enough energy to put a little bit more weight on the bar to lift more weight, that will serve us more than oh, let me do another one.

Let me do another one. So, always keep that in mind. You can you can't rest too long. You can rest too short though with what we're trying to accomplish. Yeah. Uh um Sarah diet was your other question. question. question. Yeah. You know so take one doctor take calcium take D another doctor don't take calcium bad for your kidneys just get it through food another doctor take you know algaebased calcium and obviously eating healthy never hurt any you know I certainly try to do that and low processed and I'm a lot of protein but is that am I doing it right?

Is there any other magic bullet although I did hear your creatine podcast on the other day so that might be something I look at as well. The reason why creatine has been shown to increase bone density is because it makes you stronger. You get stronger. So, so this is that's frustrating. Um because if you have a nutrient deficiency, that will definitely contribute to bone weakening. So, if you're if you don't have enough vitamin D, K2, uh magnesium, calcium, if those are lacking, then you will see weakening of the bones.

But if they're not lacking, taking extra is not going to do a damn thing. Yeah. Yeah. Yeah. Okay. So, a good multivitamin you're you're probably a good I see where what state are you in? Washington. Washington. Washington. Okay. So, because of the weather up there, I think probably vitamin D on a daily basis is a good idea. Take it with a little K2, a multivitamin uh is fine. Do you have dairy? I I do. Okay. The calcium's fine. I wouldn't worry about supplementing with calcium. That's a good idea.

But what we want to do is eat a diet that promotes strength, high protein. high protein. high protein. So, I want you to take your target body weight. So, think to yourself like what's like a what would be like a fit healthy body weight for me? Whatever that number is. Uh let's say it's 150 pounds. Let's just say that's your goal in grams of protein per day. per day. per day. Yeah. Yeah. Yeah. So, you want a high protein diet. Don't try to eat in a way where you're eating too little.

You want to fuel strength and muscle. And you will predictably within a year see an improvement in bone density. It's very predictable. Unless there's an underlying autoimmune issue, which there almost always isn't, you're going to see a like very predictable improvement in bone density and it'll continue. It'll continue as you get older, especially since is so new. Yeah. Yep. Yep. Yep. Yeah. Okay. Okay. And and keep in mind um we we're trying to build so we're trying to build muscle, trying to build bone, so we want to be fed.

If we're if we're doing this correctly lifting wise and everything, you should feel an increase in appetite. Don't be afraid to feed that appetite. Stick to whole foods. Just whole foods. Eat the protein first. But if you're hungry, go eat. I want you to eat. That's your body saying we need to build. build. build. That's right. That's your body trying to tell you it wants to build muscle. It wants to strengthen these bones. What we don't want to do is restrict it when you feel that way.

But we do want to make good choices. So, it's like, you know, you feeling hungry and then go eating treats or something outside of that, not not beneficial. But you hungry and you go have another meal that's high protein, very beneficial. And just to encourage you, Sarah, I I've never had a client where we didn't see with like you who came to me with osteoporosis, I'm sorry, osteopenia, and I actually even had someone with osteoporosis. Uh we've I've never had a client where we didn't see a positive impact by applying what we're predictable.

The only challenge I've ever run into was the client that was afraid to eat more because you could lift weights all you want. You can do it right, but if you're not feeding yourself properly, then there's you don't have the building blocks. Um, but I've seen it's it's very consistent. Um, another question for you, Sarah. So, do you have how what kind of experience do you have with strength training with all this? Uh, not a lot. I mean, I' I've gone online. I've watched some folks.

just like I said weights and actually one of you had a program that you listed recently about doing 3 months of um of like eight reps, 10 reps, 12 reps. So I've been trying to do that. Um and I I think I'm about eight weeks in now. So trying to do something like that. Um is working with uh a coach or trainer uh is that uh in the in the in a feasible neighborhood for you? You know, I I I probably could at least to a limited degree.

and depending on work hours and that kind of thing. Okay. So, because that would be the best bet for you because you're just getting started. started. started. Um, and there's a couple ways you can do it. You could train with someone in person, which is great. Uh, or you could do it virtually, which is uh uh lower investment. Um, but they can still coach you. They're they're on camera with you. They can watch your technique. They can send you individualized workouts. Uh, and they can also coach you through diet and then walk you through this process because in the beginning it's kind of hard to know technique.

Am I pushing hard enough? Does this feel right? You know, that kind of deal. I'm always worried about Yeah. So, if you worked like if you worked with one of our coaches for I'd say nine months or so, I think you'd be set up really really well. Um, and if that's uh if that's something that you'd be interested, I can have one of these coaches are we hired these coaches so we know they're good. Um, I could have someone call you and you can get on the phone, ask questions, and then see if it's right for you.

Oh, that'd be great. No, I'd appreciate that. Thank you. Are you uh are you working out from home or you going to a gym? I'm at home. You're at home? What do you have? Do you have uh dumbbells, rack? What do you have? have? have? Dumbbells. Dumbbells. Dumbbells. Just Just dumbbells. Yeah, you're fine for now. Okay, great. Yeah, we can work with that. Totally fine. Work for you for a while. Yep. That Yeah, you can do that. You could use just dumbbells for a good year.

Yep. year. Yep. year. Yep. And get really good progress. And after that, you might want to add a barbell or something like that, but you're good for now. now. now. Yeah. Okay. Okay. Well, great. No, that's that's a good that's really good outline for me. I appreciate that. Thank I'll have somebody call you, right? I'll have someone call you um and then you could talk with them and then if it works out, I'd love to see you on some of the calls, but they'll coach you through the whole process and I think probably around nine months would be a good uh a good a good place to kick you off to get you kind of on your own and be set.

Yep. Yep. Yep. Great. Awesome. Thanks so much. Appreciate it. Appreciate it. Appreciate it. Bye-bye. Bye-bye. Bye-bye. Bye. Bye. Bye. Uh it's funny. It's so so here's the thing that stood out to me. The advice from the doctors. Yeah, Yeah, Yeah, I know. I know. I'm kind of stuck on that, too. that, too. that, too. What? What? What? Yeah. Yeah. Yeah. Now, if you have the weight training recommendations, recommendations, recommendations, if you have a nutrient deficiency, if makes sense like yes, if your vitamin D is low, you got to take vitamin D or you're going to get weakening.

Same thing with, you know, magnesium, calcium, calcium, calcium, if you're deficient. Yeah. But it's like the you do that's easy blood test. And then it's like, all right, here's what we're going to do. You're going to lift weight. That's such old once a week. Once a week, someone with osteopenia could lift weights once a week. Yeah. Move the needle, feed themselves properly, and we would see a predictable increase in bone density. Very predictable. I'm so glad you said that, too, cuz one of the I had somebody ask me about the the walking with the weighted vest stuff.

And it's like if if you just did a set of squats once a week, you would get more benefits. More benefits than that walking every day with that weighted vest. The benefit you see in bone density in the lower body with weighted vest walking, uh, you will initially cuz it's more than what you're doing is nominal. It stops. Yeah, it stops. Strength strength is like it's like we have a nail. Okay, we're going to we we have a shoe or a hammer. Which one should we use?

Can I hammer it in with a shoe? I mean, I could, but it's not going to be as easy or as good. You got to think like you said, it's it's about building muscle because that's affects the bone. It's very very very predictable. It works almost every time. Our next caller is Chandler from Illinois. Chandler, what's happening? Hello. Hello. Hello. How you doing, Chandler? Hi, guys. This is so exciting. Yeah. How can we help you? Okay, so um a little bit of my history. I'm going to read it off for you guys.

Uh quick background. I'm 26. I'm 5'2. My weight fluctuates around 128 to 131. And I'm moderate to very active, I would say. Um and then this is my history. I think this is pretty important to why I think I'm having issues right now. Um I was an elite karate athlete growing up. I trained for about 18 years and competed internationally on the US team from ages 12 to 19. During that time, I regularly cut weight anywhere from one pounds when I was younger upwards to 20 lbs towards the end.

Um, I definitely did not do it the right way. It was very unhealthy. A lot of high volume training, a lot of yo-yo dieting. After I was competing, um, or after I stopped competing, I went through a bit of a fall-off phase and got back into training very heavy around 21 and I felt great for a while. Um, the last few years I've been dealing with constant bloat and inflammation and almost everything I eat bothers me. My blood work comes back as healthy, but my body feels like it's stuck in a state of chronic stress.

And honestly, it's been very frustrating going from performing at a high level to feeling like I don't even understand my body anymore. So, I guess my question would be after years of highlevel training and aggressive weight cutting as a young female athlete, could that be contributing to my chronic bloating and food sensitivities? And how would you guys figure out whether the root issue is gut health, chronic stress, or something metabolic so I can start fixing it? Thanks, Chandler. Thanks, Chandler. Thanks, Chandler. Autoimmune. Autoimmune. Autoimmune. This is this is a by the way predictable um when what you see with often with uh elite female athletes, especially when weight cutting is involved.

Uh so the training the training uh that you um went through for years to train at that level uh is very very intense and hard. I don't need to tell you that, but people listening, like that's that's a lot. Um, and then the dieting part of it took ridiculous discipline and you probably ate very little to make weight uh and then competed on top of it. And so what you're experiencing is just a predictable uh result of all of that cumulative stress on the body. Um, and so and now here's the challenge, Handler.

The challenge for someone like you is to shift your mindset now to cuz you're going to have to go through a period of recovery. Uh, and that's going to probably take a year. Uh, and it's going to feel like you're not doing a whole lot. But let me ask you some more questions. What is your current workout routine look like? So, um, I've switched it up over the course of the last three years because I felt like the weight training that I was doing once I started getting really inflamed and I had the constant bloat, I decided to see if I could change it if that the weight training itself was too stressful in my body.

So, as of right now, I know you guys are going to say something about it, but I'm very intoree and pilates. and pilates. and pilates. That's right. Um, this time last year I was weight training and also doing cycling classes for cardio. But since then, my job I walk a lot. I get around 12,000 to 15,000 steps a day. So, I've kind of tapered off on the high-intensity cardio. Um, and I've moved more into fitness classes just because I was getting frustrated with just my normal routines and I enjoy competing against the people next to me in the class.

Of course you do. How many classes do you do? I hear you. How many fitness classes do you do a week? How much How much Pilates do you do a week? Um, on a good week, I'd say I three or four. I Wednesdays and Sundays are my rest days. So, I typically just walk on those days. those days. those days. Okay. And then what do these classes look like? look like? look like? Um, so they're more style, so they're low impact but high intensity. And so it's a lot of time under tension, isometric holding, um, resistance band work.

So, nothing that's really heavy weightlifting, a lot of body weight. That's pretty much it. You're like 50 minutes long minutes long minutes long and you're and you're and you're training pretty hard. You feel like, "Oh, yeah, that was a hard workout." Uh, I feel like I got a lot stronger in terms of I can do a lot more body weight stuff. Like, I can do full rep of 10 push-ups the correct way. Um, I can hold a plank a lot longer than I was able to.

It's a lot of focus on core as well, so my core strength has skyrocketed since doing these classes. Yeah. Yeah. But back up for a second. when you're doing it, you say you like to compete with other people. If I were watching it, does it look like you're getting after it? Yeah. Yeah. Yeah. Okay. That's what I figured. Okay. So, it's gonna take a little while. By the way, um uh leaky gut syndrome. Are you familiar with that term? I am. I am. I am. Okay.

Very common, uh with people that train at high intensity because of the overall inflammation from training. And so, you probably do have some gut health issues, but the stress is a part of it. Okay. How attached are you to these classes? classes? classes? Uh not that attached. I recently started I want to say I've been doing it consistently for about two months. So it was just something new because I was getting frustrated with myself. What were you doing before that? I was weight training about four or five times a week and doing just walking on an incline.

I wasn't doing highintensity cardio cardio cardio in the cycling classes. When was that? Um Um Um nine months ago. I haven't done one since. Yeah. since. Yeah. since. Yeah. And then um uh hormones. Okay. Do you have a regular period? Yes, I do. When I was younger, when I was cutting weight, I did not I never lost it, but it was very irregular. Got it. Okay. All right. So, um Okay. So, there's I'll give you what the answer I think is. It's might be a little tough for you.

Yeah. Yeah. Yeah. I think you should follow Maps 15. Okay. Okay. Okay. Uh so, you'll be doing like two lifts a day. day. day. Uh and uh and then just continue to walk. Also, um I would try to work with a functional medicine practitioner to identify some of the issues with gut health. Um, and your diet will probably look like a low FODMAP kind of paleo diet for a little while. I had a feeling. Yeah. And but now once you heal, once everything heals, you're going to feel great.

great. great. And then you can ramp up the intensity again. Um, uh, but but that would be for a while though. I would stay there for a little while. Workout's going to be challenging. Yeah. It's not going to feel like you're working out a lot. You're going to be like, "This is about it." it." it." But it's going to be the best recipe for What did you say you do for work? You said you're active. What are you doing? So, I actually used to be um an athletic trainer and I it was not for me.

I got into that career because I wanted to benefit myself as an athlete. I thought I was going to be an athlete my whole life and my parents wanted me to have a backup plan. So, I found that profession. I was like, "Oh, the modalities are going to benefit me cuz we don't really have that kind of stuff, especially because my sport was so niche." niche." niche." Um, and I did that for about three years. And now I'm I work operations and logistics, so I run sites.

I'm on the floor constantly. I do a lot of manual labor, too, when I'm helping my team. So, I'm very active on a day-to-day basis. They're around 9 hour days, typically. Well, the good news is that you're young, and if you do this right, you're going to heal very going to you're going to heal very you'll do very well. And then you'll be surprised at how great your body starts to respond. But I would give it like a year, like a year of like, I'm just going to f like just basic strength training.

Maps 15 is the program I want you to follow. It's two lifts a day. You're not in the gym for an hour. you're in there for like 25 minutes, continue the walking. Um, and then work with a functional medicine practitioner. If you don't want to work with a functional medicine practitioner, uh, where I would have you start would be like a low FODMAP paleo diet to see how that uh, helps with your with your gut health and maintain good protein. Meat typically is okay with people with gut issues.

How do you feel eating uh, like meat and and protein sources like that? I mean, I'm fine eating meat. It just I don't know if it's a mental thing at this point. And I feel like everything I eat just disrupts my stomach. And I thought maybe I had um intolerances cuz I did get a celiac panel and that was negative. Um negative. Um negative. Um I thought I was lactose intolerant. I cut out dairy for a while. It didn't make a difference. Okay. So, So, So, okay.

So, there's a supplement called a trantill. trantill. trantill. Mhm. Mhm. Mhm. Uh you could try take that uh twice a day uh before you eat. Uh go kind of paleo would be how I would eat. So, fruits, vegetables, meat. uh follow mass 15 within a few months you should notice uh if it is indeed uh like dispiosis in the gut which I think it might be you'll notice an improvement within a few months you might you'll feel worse at first uh with the die off uh so that might be the first like 3 four weeks and then start to feel better follow maps 15 and just walk and give yourself like a year of just getting stronger feeling good and then after that you can start ramping things back up.

up. up. Um, I also want to know, so I did get an Aura ring and my resilience and my stress levels are through the roof. Like there are some times where I'm like 9 hours a day straight in a level of stress. stress. stress. Yeah. Yeah. Yeah. So So So what would be uh if you have a lot of gut inflammation that can contribute to it. Uh but but there's also this to this is why I'm saying give yourself a year. Um how many years did you train at a high level?

10. 10. So 10 years. So and how old are you? I'm 26. I'm 26. I'm 26. Okay. So like a a significant percentage of your life was training at this really high level. And so you've got this uh this gear uh that is go. And this might be like my mindset. This might be a thing where like this is how I go is I'm on and I make things happen and I do it. And so mindfulness, prayer, meditation. If you do anything else, what might be beneficial to Chandler would be something called yin yoga.

Have you ever done that before? I have not. So yin yoga, you're probably really flexible. So I don't think you need to improve flexibility, but it's like this really slow breath work type of yoga. Um, and I've seen that benefit people who are high stress, uh, like yourself. And then supplementation wise, do you take any supplements? Uh, yeah. I do fish oil. I vitamin D because when I did go to the doctor, I had a minor vitamin D deficiency, which I know is common in most people.

And then I take a woman's multivitamin. Try magnesium glycinate before you go to bed, too, and see if that helps. Okay. Okay. Okay. Yeah. Yeah. Yeah. Okay. Okay. Okay. And that and that's it that would just start there. And it would just take a little while. It would just take a little while. If the gut stuff doesn't really get better after, you know, 6 weeks or 7 weeks, I would seek out a functional uh medicine practitioner. Um and if you want we have we have a forum uh which is uh is it my is it MP holistic health holistic health holistic health correct?

Yeah. correct? Yeah. correct? Yeah. So if you go on Facebook MP Holistic Health is a forum that we have and there are functional medicine practitioners that are in there and you can ask questions and stuff like that. But if you want a good one uh we have a network in there that you can reach out to and then they'll do like the full testing with you to really nail down what's going on. We also have a a concier program that might she might be a good candidate for too where you just check in with one of our coaches once a month and they're just kind of keeping an eye on what's going on, diet, exercise, and make modifications.

So, if that's something too you're interested in, you can reach back out to us. We can set you up. up. up. Yeah, I think I would be. I've been very stubborn of I can fix this myself and that's when I started listening to your podcast. Even though I have a pretty strong background and I went to school for a lot of this and a lot of the things you guys are telling me are things that I've recommended to individuals that I've worked with before, a lot of athletes and doing it for myself is a lot harder because I feel like I can fix it myself.

So getting advice from other people who are very knowledgeable makes me feel a little bit better. Um, Um, Um, well, let me do this. Let me have a coach call you and then you could talk to one of our coaches and see if it's a good fit for you. But it's it's really tough when you train at such a high level for so long because it's hard for you to gauge what's enough and what's too much. Uh because you're you're you're gauges based off of this like push through.

Yeah. And so you're like I feel like I'm barely doing anything. Um and compared to what you used to do probably it probably is but it's it's appropriate. And so it's a little bit of a transition period for sure. I definitely did compare my old work anything I honestly it's a really good life lesson but anything I do is that was the hardest thing I ever did consistently so I use it as a scale to compare what I'm doing I'm like well I can work harder cuz I've done something significantly harder in my lifetime at a young age so it's kind of how my brain works works works totally I get it 100% I've worked it'll help to to surrender the control of somebody else cuz that's it's tough to get out of your own way when you've done that you've trained yourself to be a badass y you know you know you know for sure for sure for sure all right I'll have somebody call you, okay?

And then you can get on the phone and see if it's a good fit for you. Okay? Okay? Okay? Okay. Thank you guys so much. You got it. Thanks, Chandler. I mean, it's just I've said it before, like really high level athletes. Yep. Yep. Yep. Especially I'm going to add another caveat to this cuz I've trained exol athletes, athletes, athletes, but you train when someone was a kid. She was she was elite from 12 to 18. That is hardwired, dude. On the Olympic level, that is hardwired in your ring.

So very very difficult. Yeah. I mean this is where that that was the reason why I went the concier way is just you know she's doesn't she seems knowledgeable, knowledgeable, knowledgeable, disciplined. It's like this is kind of one of those things where you want to surrender surrender surrender uh the plan to somebody else and then and and that these people are so coachable, right? They they used to being coached their whole life and so instead of trying to solve it yourself uh you know and and and muscle your way through it, you just surrender that process to somebody else who can guide you.

Our next caller is Sandy from Connecticut. Connecticut. Connecticut. Hi Sandy. Sandy. Hi. Hi. Hi. Hi. How are you? Good. How can we help you? Um, well, first, thank you so much for this opportunity. It's pretty wild to see you guys. You ride around in the car with me all the time. Awesome. Right. Awesome. Right. Awesome. Right. Um, you've you've been my go-to podcast for the past couple of years. Um, trying to sort out all the wrong information. I stopped listening to everybody else. So, thank you so much for the support.

Um, so my question, I'm going to ask my question, then I'll give you some background. Um, is it possible to achieve success with weight loss after your body and your mind uh go through major stress, uh, medication changes, and surgery? And just for some background, I'm I'm 66. Um, I've spent my entire life yo-yo dieting. Um, I finally got it right when I gave up dieting and uh just started living a healthy lifestyle. Um, I began consistently exercising uh in 2014 at the age of 55.

So, little late to the game. Um, but that that happened after seeing a photo of myself when I was at my absolute heaviest, which was horrible. Um, I lost over 100 lbs. Oh wow. wow. wow. And I kept it off for seven years. And then uh year eight, my primary physician retired and a new doctor that stepped in for him um just abruptly discontinued one of my thyroid medications. Um I had had my thyroid removed due to cancer um years ago. And that spiraled me into a year of major changes with my mood, my focus, uh my stamina, strength, energy, just everything.

Um I spent a lot of time looking for new doctors. I had ongoing medication changes happening throughout that year and I gained 20 lbs. Um, and I lost muscle and that despite continuing my workouts and my healthy eating uh throughout that whole time. Um, it ju it just seemed out of my control. Um, my arthritis um worsened during that year as well and that led me to needing to have both the knees replaced. Um, the pain for that whole year um, prior to the knee replacement was pretty bad.

that hindered my workouts, but I continued doing them. Um, and then obviously after each surgery, I needed some time off for healing and and rehab, but I was back in the gym within 4 weeks after um each of the surgeries. So, in in addition to that, uh last year I got a call from the FBI uh notifying me that my uh our broker had uh stolen our entire retirement fund. Um, I spent my entire adult life saving and I got that news one month before retirement.

Wow. Wow. Wow. So, needless to say, I continued to work full-time with no end in sight. Um, and so anyway, despite all that, I continued with my workouts and my healthy eating. Uh, my time in the gym was really the only place that I could just forget about it all for a little while. and felt at peace and felt in control. So, I love the gym. Um, I am absolutely determined to not let this monster steal my health. He stole my money. He's not stealing my health.

Um, but I feel like I'm losing losing the battle here. Um, sorry. sorry. sorry. So, listening to your podcast and working out with my trainer, who's wonderful, has gotten me through these two years. I feel like I'm pretty much back to my baseline um at the gym with the exception of carrying now extra 30 lbs. It's really hindering my workouts um and messing, you know, psychologically with me as well. I I was at the point of feeling like, you know, a healthy person, looking good. Um, finally understanding how to feed my body and how to work out instead of the the crazy dieting and the killing myself with cardio.

And now I'm back to can't look in a mirror. All I see is the fat. Um, and uh I just keep watching this this scale climb. And so is it hopeless? is that have I been through too much? Is am I too old? You know, it's like just that's where I'm at. Yeah. Thanks for calling in, Sandy. And you've been through a lot. That is really rough. really rough. really rough. All um all around the same time. Um so are you are they did they put you back on thyroid medication or are you off because of the cancer diagnosis?

And No. Um I'm back on it. Um the reason she took me off was she she didn't even meet me um to do this. Um she just was looking at 8mon-old blood work and decided that my oh she just saw that I was on cytol and she said anybody over the age of 60 shouldn't be on cytol cuz you will uh have a heart attack or a stroke and you know scared scared the heck out of me and um but I'd been on it I was 65 at the time.

So um but anyway um no my new endocrinologist said that's absolutely not true. It may be true for somebody with a thyroid, but I have no thyroid, you know. So, that didn't need to happen, but um I'm back on the cyto, but at a much lower dose that I was before. Okay, good. Good. That was that was that okay, that was important for me. All right, so um you have been through a lot, hun. Um and that's rough, but I'm going to ask you a going to I'm going to ask you a different question.

different question. different question. Okay. Um, had you gone through all of that without exercise, without your trainer, without the gym, where do you think you'd be now? Well over 300 lb, depressed, uh, a mess. A complete mess. Yeah, you're doing great. Yep. You're doing great. You know the what's really great about exercise when it's used properly, nutrition when it's used properly. We all we all focus on the the mirror and the scale and how we look. But you know what the real value is? Is is that you go through life and really crazy things happen in life.

Um I went through a really difficult time years ago. It was actually one of the most difficult times of my life. And it was one of the first times I'd gone through something difficult with cancer. and I was very close with her and it was really hard but when I look back uh you know and my workouts were very different at the time. I wasn't going to the gym and working out like I normally did because uh we weren't sleeping much. It was very difficult time but it carried me.

It was such a blessing to be able to use it in that way and that's what you did. You you went through all of that. You maintained your consistency and the workouts, you know, you said something. you said, you know, going to the gym was when I kind of felt uh somewhat at peace, and that's perfect. That's perfect. That's perfect. That's perfect. Uh and you're moving in the right direction. Just stay the course. You're only two years out from all of that really challenging trauma, which you're probably still trying to process the retirement part.

retirement part. retirement part. Uh because, you know, you've got this concept and idea of your mind what it's going to look like. Uh and that gets taken away from you. And so it takes a while. It's only been a couple years. Um, it takes a long time to to say, "Okay, well, this is what it's going to be now." I had all these expectations that you probably were envisioning for five years leading up to uh retirement. uh retirement. uh retirement. How long have you had been back on the thyroid, too, for I was back on a good therapeutic dose only a month before I found out about the retirement.

the retirement. the retirement. Okay. Okay. Okay. But I've been back on the thyroid med um since a year. A year. A year. The short answer to your question is no. No, it's not too much stress. No, you're not too old. No, it's not too late. You've got a trainer and it sounds like you like your trainer. You stay the you just you stay the course and it's only going to get better. better. better. It is. It is. It is. It's only going to get better. And again, I want I just want to remind you, had you not done any of those things during that difficult time, oh boy, uh would you be in a different place.

It actually protected you quite a bit. It can't take everything away, uh but it protected you a lot. And that's a huge victory, Sandy, because I a lot of people quit everything. And in a time like that, they just give up. Um, and it's much worse. So, you did really well. really well. really well. And I I just say stay the course. And the stuff you hear us talk about on the podcast about nutrition, you know, whole food diet, eat the eat, you know, make sure your protein intake is high, you know, strength train properly with good technique and form, what you're doing with a trainer, make sure you, you know, prioritize good sleep.

Like, you're that's it. That's it. And it's just it's going to get better going to it's going to get better because you just you're coming out of something really difficult. Yeah. How how have you felt uh strengthwise like the last 6 months or so? so? so? My strength is better. Um I I still get frustrated and my trainer's great. He he sounds like you guys cuz you know like I say I'm not making any progress and you know and he reminds me you know we're we're getting your legs strong again on newborn knees.

And you are, you know, I my workouts are progressive overloads and and and Oh, great. Oh, great. Oh, great. Um, you know, so you're doing good. You're doing really You're doing good. You're doing really good. good. good. My sleep is horrible. I can't seem to Oh, yeah. Stress control that. And you know, so the I just, you know, well, you guys talk a lot about stress and sleep affecting weight loss and those are the two things that are out of control and I can't seem to get What are some of the things you're doing right now to try and to better that?

Are you are you got a routine going? Are you taking any supplements? What does it look like? look like? look like? Um, I do have a I've tried a few different routines and I've I tried melatonin for a bit. It actually raised my blood pressure. Um, and I didn't like the feel. Um, and so I stopped that. There's um a natural herb kind of thing. I can't I spacing on the name of it right now that I have have tried my I did see a naturopath and she did do you know a blood panel and my magnesium was fine.

She didn't recommend I try that. I thought about that. Um, actually a podcast I was listening to you guys this morning, you guys were talking about fish oil. Um, I am not taking that. I wonder if that's something I should add. Yeah, it'll be a good idea. High EPA fish oil would be a good idea for health. health. health. Um, but I haven't I haven't done much as far as I don't like medications. I try to not go that route. Um, you know, of course, my doctor here in my story wanted to, you know, anti-anxiety, anti-depressants, and sleep medications, and it's like I don't want to I really don't want to do that.

It affects the thyroid stuff as well. So, well. So, well. So, what about like chamomile tea and some theanine? Some things that will just kind of calm you that are natural that will calm you down at night time to help get you ready for sleep. I mean, I I I chamomile tea every single night for me is kind of part of my routine. That helps. You know, when you look at the data on uh stress on on on stress, there's uh this is what the data tends to show.

Um you could change a situation that's causing a lot of stress, but yours is unavoidable. Um it happened to you. It's not like you chose it. Uh cuz if you could re reverse it, you would. So, and that's a lot of times the stress that people have. It's the stress of things that they can't that's that they can't change. So the data on on how um because when you look at the data some people do really well in comparison to other people and so what they've done is they've tried to look at what's the difference between difference what's the difference between those two groups and the difference is uh and it could boil down to uh strong community deep friendships um a a strong spiritual practice is incredible uh incredible protector against those things so I don't know if you have either one of those.

Uh but uh yeah, seek those out. And so I don't know your what your what your spiritual life is. Uh but a kind of uh you know, you could kind of hit two, you know, two birds of one stone by finding and I don't know if if and again, forgive me if I'm going too far with this, with this, with this, but you could find a local church and you don't even have to have belief, but just go there and become a part of the community.

And I'm just telling you what the data shows. It is remarkable how powerful it is uh at alleviating stress. It doesn't take away the thing that you can't change cuz you can't change it, but it's got this remarkable power uh to uh make someone more resilient. And it has to do with those things. If you don't have like a good strong community or uh kind of a sense of purpose that's outside of yourself, what they would refer to as a transcendent, transcendent, transcendent, um it's very difficult.

Uh, and it typically goes down the medication route uh to numb ourselves from the physiological effects of stress. So, I know that's kind of outside the scope of what we do cuz we talk fitness all the time, but I I if but I would say uh you might be blown away at how big of a difference it makes to kind of get in that kind of community and start to move towards maybe a spiritual practice and see how that helps you. No, I I Exactly. And I do feel that's a missing piece right now.

And I you talk about that a lot on the podcast and I have been had that in the back of my mind. I you know growing up I was somebody who went to church all the time. I was a Sunday school teacher and I was president of the youth group and everything and I just moving to Connecticut. Um just never connected with a with a church here and I that's missing and I think that's important. So I will do that. Sandy, I'd love I'd love to hear back from you.

I think that would be I think that would really help you because you're doing all the right stuff. You have a trainer. Yes. Yes. Yes. Uh I think your nutrition is probably great. You listen to our show. So it sounds like you know good community what helps. Um so I've gotten sloppy with the nutrition. I think I don't even know for sure. Again, I only say that bec because you I'm a um I'm a behaviorist. That's what I do for work. So I, you know, have my little behavior plan for myself and and things and basically just build on healthy habits and I stopped planning and tracking um or do it off and on.

So I've kind of I feel out of control, but at the same time I was at that point where I was I was I was cutting down on that a little bit cuz after eight years I kind of got this, you know. So, but I it's hard to say. I I think you will say I'm maybe not eating enough. I'm about at 1,500 calories and calories and calories and Yeah, that's too low. Yeah. Um I try to get I aim for 170 gram of protein and I hit about 150.

That's not bad. I think your fat intake probably needs to go up a little bit and you probably have a low appetite because of the stress. I'm assuming it it's up and down. It's weird, you know, like and I and sometimes I I struggle between am I hungry or am I really hungry or am I just wanting to soo myself? Um yeah, yeah, yeah, you know, after my workouts, like the last 10 minutes, I'm starving, you know, and and and I eat and I just based on, you know, a podcast I think on March 11th I listened to about putting fruit in this in in my shake in the morning.

I stopped doing that and uh now I throw some yogurt in there. So, um so I'm getting back to to planning, tracking, prepping, and all that. Like back to the basics to just kind of feel more in control of that and to get a better handle on Well, that's great. What I'm doing. I think that's that's going to help fuel the process, especially when we talk about the the aesthetic side, right, to the the building the muscle, losing the body fat, going that direction, being consistent with the protein while you're training, strength training to get the real benefits of it.

So, you definitely want to feed feed yourself. yourself. yourself. I tell you what though, you just just again just based on the what what the data shows, it's it's you can't there's nothing that replaces uh what community does does does uh with people. Well, I just read this huge it was this huge study on uh adolescence and teenagers uh because for the first time in history, this young group is experiencing anxiety and depression at higher rates than people of middle age, which has never been that way.

But there was a subcategory of these kids that seemed to be untouched by this and they were the ones who were most involved with their church and it was like they were just it's like they had on bulletproof vests. Um and so you really can't you just can't replace that. Um, and the data shows it. Like you could have someone who's really perfect with diet, exercise, everything, exercise, everything, exercise, everything, but when they lack community, you you see uh it's like they smoke uh more than a pack of cigarettes a day is what the data shows.

Um, and if that's resonating with you, I think it sounds like it is. Um, I go for it. Go out there, put yourself out there, get in a community. And I think that might be the missing piece because it sounds like you're doing all the other stuff, you know, kind of, right? Yeah. Like it. And I also think maybe some volunteer work because like I used my money to help others all the time. Oh, that's wonderful. I resent that it was taken from me and I can't do that as much now.

Um so, but it's like you know what you could volunteer though. You don't need to. That doesn't cost anything and they don't expect money from it, you know. So, So, So, especially if you do it willingly that the that is such a huge ROI on happiness. happiness. happiness. That's other data that I love looking at. at. at. You're doing good Sandy. Yeah. Yeah. Yeah. Yeah. Yeah. You are, hun. Keep listening to us. Uh I appreciate you bringing this in the car with you. with you. with you.

Yeah. Yeah. Yeah. Yeah. A couple quick questions if you don't mind. Um so the rest times you talk about like 90 seconds or 3 minutes or whatever in So I I go to Anytime Fitness and I don't know if you know their routine how they have the the sub uh supersets. Yeah. So we do I have four supersets and I have three exercises. In each superset you do 12 to 15 reps three times through. through. through. So So So is it after each exercise or after each rep?

rep? rep? After each exercise. Yeah. So tell your trainer, hey, can I do instead of doing superets, can I just do a set and rest for uh 90 seconds and then do another set? Even if I do less, that's okay. Uh that'll be better for strength and actually better for stress. you, Sandy, you will you will always benefit resting longer than shorter. So, I would with a client like you, I'd rather see you rest five minutes, six minutes between sets than to go right into another one.

That's especially when when it comes to building muscle, that's what we're chasing. chasing. chasing. And especially with stress. Yeah. And especially with stress. So, uh, fastpac, uh, fastpac, uh, fastpac, even if it's got rest periods of 60 to 90 seconds, that's that would still be considered low rest periods when it comes to building strength. So, beyond 2 minutes, we're better off than shorter than that. And so, any way you can do that, that, that, how many days a week do you meet with your trainer? your trainer?

your trainer? So, I do two days of strength training, one cardio class and one combo class. Okay. Um, so it but the in in my training is not one-on-one. It's small group. group. group. Yeah. Yeah. Yeah. Um, but I get a lot of individual attention. It's three or three of us in the group. Usually, even if you showed up to that training class and you did two exercises, that's it. it. it. But you rested two, two and a half, three minutes in between. That'd be better.

better. better. I would also look at the classes that you're taking you're taking you're taking and I would look for the lower intensity ones because there's so much stress on you right now that that more stress is just piling up. Mhm. And so if you're doing the intense stuff, um I would avoid that. And so a yoga class would be better. Yeah. Yeah. Yeah. Well, you know, and I find the harder I work work work Yeah. Yeah. Yeah. And the better I feel because that's when I can block out all stuff, you know, when I I cannot do talk therapy or meditation or all the I teach mindfulness to my clients.

I can't do it myself because I'm just so focused on why am I doing this? Oh yeah, because you know this and this and this happened. happened. happened. Well, I could talk to you this way because this is your field, but you're doing exercise avoidance uh is what you're doing. you're doing. you're doing. Correct. I know. Yeah. Yeah. So, so but it's not serving you um physiologically at all. Yeah. So, I don't know if you can listen long walks and listening to mind pump will serve you better or listen to a book.

If you can really get into a book uh or music or something like that might be better. Yeah. Yeah. Yeah. Um just one more quick thing. you actually kind of asking Justin this you you've talked to a while many times about um exercises for back I have scoliosis as well in my back and which I didn't know until I did all these x-rays for what all my joint stuff um but so stretching and balance and mobility and the lateral stuff I is there anything in here's what happened when I work out I feel fine fine.

I don't have any pain. I get through it. But by the time I get in my car, drive home, and get out, I'm stiff as a board and walking like I'm 100 and and it How do I What kind of exercises should I be doing for my back and stretching out? Sure. Have you um been able to check out any of our prime stuff? Like we've done webinars, uh Adam and myself. Okay. I think that would be a good start. There's a um our compass tests which um will address a lot of that upper back uh issues too with the wall press uh and then also the windmill.

These are two of our tests. If just as simple as that and like just focusing on practicing on it, trying to nail down the form of it, getting that thoracic rotation and just easing your way through those movements and and connecting to it, I think will help a lot. Uh, and two, it's a great way to alleviate, you know, some of the stress. So, even the mobility route in general, I think would benefit you so much more than I think if you did the rest periods and didn't do the circuits, I think that would help a lot.

Yeah, big time. Doug, what's the link for the prime the prime webinar he did? Primeinar.com. Primeinar.com. Primeinar.com. Yeah, maps primeinar.com. I I'll add to this to his advice. Um, okay. Go to the mapsprime.com. follow the that routine that Justin does, which is just just you yourself doing it, testing it, practicing it, practicing it. As you get better at that, and you practice it every day if you can come home, just practice that movement in your living room, get really good at it. Uh eventually we can load it.

it. it. Eventually, you can hold just a a dumbbell over your head while you do the the windmill. What a good exercise. Yeah. Okay. and and and uh do do five of them, rest for minutes, do five more, rest for three to five minutes. Practice that movement be really good for you to do at home. Really good. You know, I'm I'm going to do something I've never done before, Sandy, because uh I really would like to help you. So, here's what I'm going to do. Um and and I just want you to keep tracking what you're doing, okay?

Um is I'm going to have you come back back on in 30 days and then I'm going have you come back on in 30 days and in 30 days. Okay. So, I'm going to have I'm going to have three more calls with you here so we can go through what you're doing and start modifying you in a little bit and give you a little bit of coaching uh virtually just so we can walk you through the next uh what's that give us here? 30 days. Yeah, that'll give us the next 90 days.

So, let's have you we'll schedule you back on in 30. We'll schedule you back on in 60 and then again in 90. And each time we're going to talk about what you did, what you didn't do, how it worked on your consistency, your consistency, your consistency, and we'll help you along this uh this process and I think we'll do all right. Oh my gosh. Thank you so much. Wow. Yep. Yep. Yep. You got it. Thanks. Thanks. Thanks. You're doing okay. Okay. We're going to see you in 30 days.

All right. Thanks so much. All right, Sandy. Doing great. Doing great. Doing great. Yep. Bye. Yep. Bye. Yep. Bye. Poor lady. Poor lady. Poor lady. Give me Give me emotional. Poor lady. Poor lady. Poor lady. Yeah. Yeah. Yeah. Boy, what a I'm I'm really holding back on what I want to say about people that steal a person's in a situation like that and the FBI is involved and it's audited. You can't you you don't you don't you don't No, it's gone. No, it's Well, I mean, you can't say that 100%.

that 100%. that 100%. I mean, if the FBI is involved, the person who's known is involved and they're able to trace back the money, there's a possibility. Yeah, good luck. But I I agree with that. If it's not like an FDIC insured, you know, whatever. Uh yeah, if it's FDIC insured, you definitely want definitely want definitely want you like 200. What is it? 250 up to 250. Up to 250. Yeah, that's it. That people who target retirees are a special a special piece of garbage. of garbage.

of garbage. But I feel so bad for her. And I you know I got to say like and I'm this this is the this is data I'm like deep in lately is I'm looking at uh my old belief around stress anxiety was like you know manage the stress and the anxiety but there are groups of people that go through like incredible stress and they seem so resilient and they have strong community and often times strong faith and they do really really well. You do see the irony right in that that this it's no different than the same way we teach people to go after macros instead of cutting stuff out instead of focusing on the stress and trying to cut the stress so much or getting all in it right things that you can't change that have happened to you is go after something something something and yeah going after community a spiritual practice filling filling that time tends to be a she's filling time with friends and people she's meet you developing relationships with and she might be lonely beneficial.

lonely beneficial. lonely beneficial. Well, yeah, we'll see when we meet back with her in 30 days. I like the idea of helping her through this whole process. Our next caller is Casey from Colorado. Hi, Casey. Hello. Hi, guys. Thanks for having me. I really appreciate your time. And I just have to say I majored in exercise science, but I learned so much more from you guys that they never touched on in school. So, wow. Thank you so much. Thank you so much. How can we help you?

Okay. My question is, um, a few weeks ago, I started to do a very mini cut. I had a baby about one year ago and worked my calories up to 3,000, partially thanks to breastfeeding. And with some summer trips coming up, I thought it would be a good time to try to lean out. I decided to be very conservative in my cut and only dropped to 2,700 calories. I'm 5'7, weigh about 160, and hit around 140 g of protein each day. I've waited very patiently in my postpartum journey before attempting this.

So, I was super excited to see some changes. The problem is that I'm reaching the end of the day and struggling not to eat more. The food noise is leading me to throw my deficit out the window and snack on whatever I can once my son goes to bed. At that point, I feel like I'm eating more than 3,000 calories. Um, and the desire to eat more while in a cut makes sense to me since I'm eating less than my body technically needs. Um, so I'm just wondering how people actually do it.

I've successfully cut one other time in my life, but it was not in a healthy or sustainable way. Um, I've worked really hard to reach a place of listening to my body and not overthinking food. So, I don't want to fall into bad habits again. So, I'm wondering, am I doing something wrong? Am I pushing too hard in the gym? Or is it pure discipline and willpower that I just need to be better at? tell us a little bit about the strength training routine that you're currently doing and then like your activity level.

activity level. activity level. Okay. Um so I before starting this I had just finished Muscle Mommy 15 and then I jumped into a program that was a combo of strength training and running because I wanted to get um my cardio up a little bit. I've been struggling in that realm. Um so three days a week I do strength training. I've got an upper body, a lower body, and a full body. And then I've got two runs each week. One is a slow run, and then one is more of like a tempo speed run.

Okay. And you feel good? Yeah. Um Well, okay. So, just this maybe yesterday it happened, maybe two days ago, I was like, maybe this is a little too much for me. So, it's like maybe on the verge, but also I have an athletic background. And I played volleyball in college. So I it's like I like to push the limit a little bit if I can. So it feels like kind of that perfect maybe a little bit too much, but but pretty close to feeling good. And when you run, um, how do you feel any pain?

Uh, do you get any of the like postpartum stuff that happens with balancing? Do you feel No, I did a pretty good job. I I worked with a trainer to get my pelvic floor on track, so that's all good. The only pain I have is a little bit of knee pain, but I'm working on that with some other exercises. exercises. exercises. If you feel like it's too much, it probably is. Uh although your routine doesn't seem bad and your calories are good. good. good. Don't forget, we have a one-year-old, too.

too. too. Yeah, we do. And yeah, and your calories are good. But you're only one year out. I know people are like, oh, one year out's good. My experience takes two years for women to feel like, oh, I'm back to my old self. But your calories are good. So, there's two and I can give you some tips uh on how to help, but there's two two things to look at here cuz again, your nutrition, your your intake is good, you're hitting protein, you're working out, you could cut down a little bit on the workout if you feel like you're doing too much, but there's two things to look at here.

One, if you're in a deficit, you are going to feel hungry. That's just just normal. It's just the way it works. Anytime you're in a deficit, you're going to get a signal to eat more because you're in a deficit. Now, there are some ways to help with this. If you notice that it's at the end of the day, this is when appetite kicks up. It's and you said it's when your when your son goes to sleep. So, it's probably like the day is over. This is by time to relax.

And so, then that's when it goes up. And so, you could simply backload your calories. Yeah. calories. Yeah. calories. Yeah. So, that you have more food available in the evening because that's when you relax. That's when you want to eat. And there's nothing wrong with that. And so, what you do is you take less away from earlier and eat more uh in the evening and see if that helps. And you keep the calories you know, 2700 like it almost like you're having two dinners. You know, you have your dinner at dinner time, baby goes down, then you have the same same meal just it's, you know, another time.

The other question I'd have with a one-year-old is how how is sleep for you? Honestly, it's great. He does a great job. I get a full eight hours every night. night. night. Okay, good. Cuz that's the other the other time too that a lot of people have lack connecting the dots to the days that you didn't get the best sleep are also the same days that you have those crazy cravings that end up kicking in later on. later on. later on. And so that helps to be to know that.

But if you're getting good sleep, it's probably not that. I'm with S. I would just I would limit my calories earlier in the day when I'm kind of busy doing things uh about and then leave uh enough room to have two meals late. You can eat late. There's nothing wrong with eating life if it's a good choice and just it would be two ser it would be would be it would be two ser it would be a dinner and then I'd have a serving of that again that again that again and as long as you're hovering around that I and I'd say 2500 to 2700 calories since you're coming from a place of 3,000 is probably a good place to be.

Yep. Yep. Yep. Um and you should lean out you should lean out from that place. So what you would do cuz you have a lot of calories to work with which is great is I would take 300 calories away from the day and then make that a meal uh after the after your sun goes down. So, you have like a 300 calorie high protein meal. Um, and eat that first because you're going to have the cravings and want to reach for the quick kind of snacky stuff.

Warm it up. You know, whatever you do, watch TV, whatever. Sit down and eat that. Um, and that should that should totally help. This This is also, you know, personal. This is because I I'm a late night snacker. Want to have this stuff while I'm relaxing at night. Um, after we put Max down. So, this is where I you I don't know if you've heard me talk about my Greek yogurt. my Greek yogurt with like Yeah. Greek yogurt, a little bit of fruit and honey and and and granola in there is like just a great late night snack.

Makes me feel like I'm kind of having a treat, you know, but calories. calories. calories. Uh it can be the the honey and granola will bump it over. If you go light on if you go lighter on that, it's it'll keep it under that. So, you know, you have you have have some Greek yogurt with uh with some blueberries in it and stuff like that. Drizzle a little bit of honey over it. Skip the granola. But, I mean, if you're strong, your height and weight is great.

Oh, yeah. Yeah. you're doing really good and your calories are great. Uh so you got your metabolism is working great, your hormones are probably doing good. So, you know, a little back loing. But again, here's the other thing like uh being in a deficit is it will almost always always always make you hungrier because you're in a deficit. deficit. deficit. Okay. So, I'm normal. Great. You're totally normal. Oh, yeah. Yeah. Yeah. Yeah. No, it's definitely Yeah. Yeah. You're totally normal. you're actually it's a really it's a such a great sign to go from just 3,000 down to 2700.

Feel that I'm hungry. You know, that means you've got a good metabolism. You have a metabolism that says we want 3,000 and you're restricting it. restricting it. restricting it. Um it's just it part of it is just being able to do that. And there's strategies like we're talking about where you can kind of backload your calories. Uh but the truth is you're you're doing good and it is difficult to be consistent with that. But I always find connecting the dots to the when I don't get the best sleep is also in the cravings.

Just knowing that always helps me be a little bit better. The this the the better protein type snacks like the Greek yogurt helps me or the you know backloading you know or skip a meal throughout the day. Some people are better uh cutting their calories when they're busy which is during the day. You might be some one of those people you're busy during the day anyway. So cutting 300 calories out of the earlier meals might not be that big of a deal and then adding it at the end.

I go to bed early, so for me it's not a problem because it's like I'm gonna go to bed before I get hungry. This is if I'm gonna cut. Uh, but it's just you got to kind of feel it out and kind of work with it a little bit. But your calories are great and your your body weight's great for your height. Sounds like your workouts are good. You're doing great. Okay. Okay. So, don't at least in this time of life, don't worry too much about eating so close to bed.

No, unless it messes up your digestion. Uh, it's not that big of a Uh, it's not that big of a deal. But I bet you'll be on a healthy meal. If you're eating good good whole food meals, you'll be fine. If you eat like something that messes up your digestion, you know, gets you bloated, not a good idea before bed. Okay. Okay. And then no issues about cutting one year out. You don't think I should wait longer or anything? Not at your because your calories are so good.

You're okay. You're good. If you would have came to us and said you're eating like 1,800 calories and you want to do that, we probably recommend. But someone who can eat 3,000 calories and maintain where you're at is a good place. That's right. And by the way, if this is like if you're like, I don't want to do this. This is not I don't feel like dealing with a cut right now, you don't have to either. You can still wait. This is true. Like I said, your body weight, height, everything you're doing, you're good.

So yeah, if you're like over it, then you don't have to do it. Okay. Okay. Okay. Yeah. Yeah. Yeah. Okay. Great. Thank you guys so much. You got it. Good job. Thanks. Thanks. Thanks. That's rare we get someone like that. I mean, this many calories. Oh, good job. Yeah. her her height, her weight, her calories are all in a great way. She's obviously fit. She's healthy. But we we she did say something that I think is and we've talked a little bit about it. I feel like on the shows lately is just it's very normal uh to be hungry in a cut.

You're you're supposed to be. Yeah. Yeah. Yeah. If you're in a deficit, you're not hungry. hungry. hungry. It's a good signal. Usually there's something off, right? Yeah. If you're not hungry, but what a what a great sign to your body feel hungry at 2,700 calories cuz most people have to be way lower in order to be in a cut. And so she's in a great place. great place. great place. All right, I know you liked that episode. If you did, check this one out. 30% body fat.

For men, this is way too high. This is actually a bit high for women as well. So, in today's episode, we're talking about how you can go from 30 to 10. What is 10% body fat? This is when you have a visible six-pack. Can you go from 30 to 10%, yes, it's possible, but not if you guess along the way. So, we're going to talk about how you can do that today's episode. Now, there's a huge range, right, of like body types. Some people can run uh a little bit heavier uh and or a little bit higher