5 Fitness Rules You're Breaking That Are Quietly Killing Your Progress | Mind Pump 2913

Key Takeaway

Consistency beats perfection in fitness. A subpar workout done regularly outperforms the "perfect" program done sporadically. Focus on showing up consistently—even if that means doing just one exercise or taking a walk when you're tired. The person who trains moderately 80% of the time and intensely 20% of the time will make more progress than someone who redlines constantly until burnout forces them to stop.

Episode Overview

The hosts discuss five critical fitness rules that most people overlook, emphasizing consistency over intensity, the 80/20 training principle, incorporating play into fitness routines, the underrated value of walking, and two simple nutrition rules that work for almost everyone.

Full Transcript

Transcript of 5 Fitness Rules You're Breaking That Are Quietly Killing Your Progress | Mind Pump 2913 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

Five fitness rules. There's five of them. You break them, you're going to kill your progress. You're not going to make good, consistent progress. I promise you. And these are probably rules that you're not thinking about. We're going to get to them right now. Let's go. Let's go. Let's go. Dude, that sounded intense. Make these rules up. rules up. rules up. I was like trying to be real I was like trying to be real intense. intense. intense. Kill your gains. Well, I was trying to sell it.

You know what I mean? I feel you. Here's the thing. When we talk about fitness rules, uh I think people uh think of things like uh lift weights, you know, do cardio, you know, make sure you eat less or whatever, which those are all very important. Um but the rules that we're going to go over are what we have found in our experience as trainers and coaches. Also, what the data shows and supports uh that leads to the kind of success that people if you really ask people what kind of success do you want?

Mhm. Mhm. Mhm. What [snorts] they'll say is when you really boil it down is like I would like to be able to do this the rest of my life. Like I don't want to quit. I don't want to stop. Yes, I want to get in shape, but I'd love to stay in shape. I'd love to love being in shape. I'd love to love working out. I'd love to love eating right. I wish this wasn't such a challenge. Uh like what are the things I need to focus on?

And so these are the five rules that help uh with all of that. And uh I'll start with the first one, which is consistency is king. It's the core. It's more important than how good your workout is. Was this inspired by the conversation we just had with Sandy? No. No. That No, but that's Yeah. Yeah. That's true. That's true. That's true. I feel like it so aligns with what we just had. just had. just had. It's 100%. I mean, it's what we co how we coach people, you know?

I And I I think that [clears throat] I because I I read obviously I'm reading ahead, so I get to see your your your [snorts] five rules that you have in play. And it's it's a lot of what we really were kind of communicating to somebody who's been like a lifelong person who works out and is really had some major setbacks in her life and kind of getting her back on it. And it's like even with the veteran person who's lifted forever, these rules are still, I think, the the core and the foundation.

And I think this is such a uh and they're uh they're not what you would think, right? Like you said, they're not the the the stuff that you think you hear from like the the fitness influencer. some really basic rules and for the longest time on the podcast uh you've communicated it well that you know a subpar program done consistently is better than the best program done inconsistently. inconsistently. inconsistently. That's right. And and the challenge with this is especially if you're if you start to look at the fitness studies uh is you'll look at studies and the [clears throat] studies will in some ways not always because uh there's so much context right and there's so much such a big difference between people and the context of their lives.

Uh, so the studies aren't perfect. However, studies can often point to superior ways of working out like this form of cardio versus that form of cardio, this way to strength train versus that way to strength train, the combination of the two, uh, how long should your workouts be, how intense should they be, how many sets should you do, what you should focus on, what are the best exercises. And so we look at these studies that are 16 weeks long, 12 weeks long, and we go, this is superior.

this is the best way to get what I want. So, that's what I'm going to do. But what we forget, uh, is that consistency beats all of that. Because if you look at somebody who's who's who's really fit and who's figured it out, right? Somebody who doesn't stop, right? Somebody who doesn't get in shape and then get out of shape. This is a person who like you're like, "This is their lifestyle, man. They've been doing it for a long time. What am I going to keep doing the longest?" longest?" longest?" They they're consistent.

Yeah. Yeah. Yeah. That is what matters the most. That is it 100%. And so, I don't care. It's important. I don't want to say I don't care, but it doesn't matter as much much much on what the best workout is or the best routine is. What's more important is uh are you just consistent uh with what you do? And and what what what kind of goes along with this is sometimes you just do something. Sometimes like look, I got Monday, Wednesday, and Friday are my days to spend, you know, 45 minutes to exercise.

Oh man, I am tired today. I really don't feel like it. So, I'm not going to do my normal workout, but I'm going to go to the gym and do one exercise or I'm going to walk. I'm going to do something to stay consistent. That attitude leads to tremendous consistent progress over time. Now, do do you think this is more or less uh people don't know that this is the number one factor or one of the number one factors or do you think just people really struggle with being consistent?

consistent? consistent? Both. I think part of it is they struggle with consistency and then the other part of it is they choose the what they believe to be the fastest way to get where they want without considering is this something I can maintain. M uh you know when you look at the data um I think urgency really like yeah really convolutes their um their progress like it's it's it's it'll it'll take them towards information that they think is the most optimal thing and it's outside of their normal habits and so therefore it's hard to be consistent even more so with that 100%.

Yeah, you you both saying that makes me think that it kind of divides this up in two obviously there's all kinds of subgroups but two major groups of like people that are like fanatics who are choosing the wrong pathways to try and be consistent with to your point and then to your point like people that just struggle purely with like they can't string two days together of doing something good for themselves like that I would say that people tend to fall in one of those two buckets either you're the person I have to motivate to just put a few And I think that conversation sounds different.

Um uh to then and then the other people that are like they're consistently doing something is just consistently doing the wrong thing. Well, that's the second rule. The second rule is for those people. So the first rule really applies to people just having a trouble doing this uh consistently, you know, week in week out, month out, month in month out, year after year. The second rule is the one that the fitness fanatics uh really mess up over, which is the 8020 rule. Now, I've heard this applied many different ways, but you can also apply this with your workouts.

Uh, and this is how it breaks down. 80% of the time, the intensity of your workouts is moderate. Yeah. Yeah. Yeah. 20% of the time it's high. Fitness fanatics flip this. They go 80% of the time hard. And when they're forced because of injury or burnout or they're just fried, then they go down and 20% of the time they just try to get back to when I can do the super hard workouts. If you really look at your whole year, moderate intensity is how you spend most of the time working out.

And then there are those periods of time, which is the 20% of the time, uh, give or take, where you sprint. By the way, the highest level athletes train like this. So, I I think, uh, it's important to point out the most genetically gifted, uh, people with the best nutritionists and trainers and coaches who are get paid to do this for a living have an inseason and an offseason. They also train uh where they're in season, it's it's redlining. Offseason, it is time to recover. A lot of fitness fanatics are like, I'm redlining until I'm forced to slow down, which will crush any kind of progress.

Most of the time, most of the time, you're in there and you're training with a moderate intensity. You're working out, but it's moderate. And then you go those short periods of time, you know, three weeks at a time or whatever, where you're like, I'm getting after it. If you approach your training this way, your progress will skyrocket. It's so hard to communicate this uh to the person though that's right in the thick right now of the their three month or six month run of like killing it.

Yep. Yep. Yep. Like this resonates with the fitness person who would consider themselves a fitness person that's burnt out right now or falling off the wagon or trying to get back in the swing of things. I think this resonates and it's like ah I'm guilty of that. I tend to do that. But someone listening right now who's on a six-month been killing it, you know, and pushing the intensity every is like, "Yeah, I'm not that person. This isn't uh like I I train that way. I love it.

I'm I've been I haven't missed a day in six month and like and it's hard to get this point across to that person like what do you say to that person right now who's on that role who thinks this message isn't for them?" I mean, we'll try to logic it, but I I I I totally identify with that person, but I'll try to logic it. Maybe I'll try to sell it. Uh, which is when you're burnt out, burnt out, burnt out, um, it takes a lot more to get your body back to where it needs to be than if you avoid getting burnt out in the first place.

Okay? So, if you schedule, uh, and are smart about when you work out hard and when you coast, you won't get burnt out. When you finally get burnt out, it can take a long time to get to the point where you could get back after it. It could take a while to dig yourself out of that hole. You know, when I when people call in who are fitness fanatics who are burnt out, sometimes it takes months. Sometimes it's months of scaling things down, letting your body heal because you've been doing this for two years uh before we can start to slowly scale things back up.

But you could avoid that completely uh if you do this um in the right way and you're smart about it. By the way, injury is a big part plays a big role in that. Often times, people like what you're saying, Adam, they don't slow down till they get hurt, right? right? right? And then it's like you got to heal, you got to rehab. Yeah. And then they'll they'll jump the gun on the healing process. And it's like, yeah, it's kind of a vicious cycle because the mentality is really what you need to address.

And it's like it's a discipline in itself uh to be able to not uh go with your urges to just you know go super intense like you know moderate and then every now and then infrequently we'll we'll ramp it up. I mean [ __ ] I'm 40ome years old and I feel like I barely piece this together. I mean really like no I I you know it's a battle at 45 I think back the maybe the last 3 to 5 years like really starting to piece this together like and again a lot of that is because of forced you know because keep getting injured and doing stuff like that and it's like as much as I communicate this to clients and people and people and people uh I know how hard it can be um because it feels good to go intense especially when you're in a rhythm and you're and you're strong and this it's so hard again just to empathize with people.

I'm learning this or relearning this I should say uh in jiu-jitsu. So I I started getting this with exercise which only took me 30 something years to figure out for myself. But in jiu-jitsu um you know I'm going and I'm only going twice a week but I'm getting all these this areas of stiffness and soreness and I'm like okay cuz my body's not used to moving that way or the and so I had to take a day or two off and I talked to the coach uh who's a friend of mine and he's like bro I watch you roll with other guys.

He goes, "You're trying to win." win." win." He goes, "You need to just go." He goes, "Let them beat you. Go super easy." And I'm thinking about it and in my head I'm like, "I'm not going all out, but I'm going too hard still." He's totally right. Like, if I'm going to learn these techniques, I just got to practice that technique and not get so fatigued to where I'm relying on those different things. And so, I'm having to relearn this even uh with Brazilian jiu-jitsu because here's what happens.

I start to hurt, I have to take days off anyway. anyway. anyway. Yeah. Yeah. Yeah. So, I'm not getting there any faster. I'm getting there slower. You back. I'm getting there slower because I'm not uh you know considering it's 8020. it's 8020. it's 8020. That's interesting that that happened to you considering that I felt like you went in with the right mindset and attitude even. attitude even. attitude even. I went in show you how difficult it is cuz I feel like you before you even started you looked at us and you're like I'm going to go in I'm going to go I still overshot.

Still overshot. Still overshot. Still overshot. Oh wow. Oh wow. Oh wow. Yes. Yes. Yes. What What was the trigger that either made him Did you go reach to him or did he say something? How did it happen? No. I told him I talked to him. I said I'm going to have to take a couple days off. I've got this soreness in my elbows. Uh, elbows. Uh, elbows. Uh, I said, you know, I'm trying to go easy. And he's telling me, he's like, I'm watching you go, dude.

He goes, you're trying to win. And if I'm being really honest with myself, I'm not like going crazy all out. out. out. Yeah, but there's a part of your ego that's going like, I want to be able to go 50% and still win. It's not even I I'm just going too hard. Bottom line. Bottom line is I'm going too hard right now and I got to go competitive settings. Yeah, it's that's a tough one to just turn that off, you know, like very tough. Well, that's why this is why I mean this is to your point like that I struggle with the and I've talked in the podcast forever about wanting to get back into basketball.

Like I have I can't I don't know how to just go slow and easy cuz you're playing especially especially especially a game like that that's at such and jiu-jitsu I'm sure has similarities and you're fighting someone. Yeah. It's at a Yeah. If you're it's at so you're it's at a speed that's tough to like to like to like Yeah, dude. Yeah, dude. Yeah, dude. You know, you almost have to submit to losing which that that's you know 100%. Like I can't imagine getting on the court and be like I'm going to go out and lose.

I can I can do that adapted. Well, here's the deal. I can do that with lifting. I can go to the gym and be like, I know I can lift three plates, but I'm only going to do one. I'm going to go through and I don't care anymore what people think. You know, now first 20 something years of my lifting career, I definitely care. But this is a totally different endeavor. And so I was like, I got to relearn that. I got to relearn that thing.

But luckily, I'm learning it quickly. It's only been a few weeks, I think. I hope I learn. I let you win. Yeah. I just keep saying Just make sure I say that. Hey, look. I'm just going to lose a bunch of times, so I'm trying to go easy. I hope it felt good for you. All right, so here's the next rule. Don't forget to play somewhere al somewhere somewhere somewhere uh or or along the lines uh or throughout this time of fitness, we started to equate it with work, maybe kids call working out.

Mhm. Uh but you know when you look at kids, especially kids that go outside a lot, this is starting to become less and less true, but especially when we were kids, kids were generally fit, every kid was generally fit. Why? They played. Nobody worked out. I don't know any kids that worked out. When I was in elementary school, we were just playing all the time. And we we as adults, I think we think uh working out has to feel like work or we can't play, which is crazy.

When I think back to the members I used to have in my gyms that were some of the most consistent members, I definitely had some gym rats in there, but there were a lot of people that were just they played, you know, well into their 50s, 60s, and 70s. They surfed, they salsa danced, uh they line danced, uh you know, they they played ultimate frisbee, uh pickle ball. Uh don't forget to play. Um playing is a great way to work. It's actually the best way to be active because it's super fun.

You lose track of time. It's enjoyable and it feeds so much more than just physical fitness. Do you know what the best example of this that comes to mind for me whenever we talk about this? What who who and what it is? It's Paul check. Oh yeah. Oh yeah. Oh yeah. And I think of Paul because of this uh for a couple reasons. Good example. Good example. Good example. One is what you just said I find can be easy for some people. I love jiu-jitsu. I love basketball.

I love like you have sports or you're an outdoorsy person. So you like kaying, you like snowboarding. you like and so those people that like oh yeah I should do more of that I know I love that but maybe you're not into all those things and you're not a big sports person uh I like and I don't I I assume Paul because he doesn't strike me as a guy who sits and watches basketball or football or anything like that but he finds ways to play within his his his movement right like he's stacking stacking stacking stacking rocks remember when he had did the video where he was painting between sets inside like and doing just no rhyme or reason why this movement and I move it.

He's not programming in the most efficient way to maximize muscle gain. He's like, I'm going to come in and do these movements while I break it up with painting over the next hour. And I just think he's done. I mean, look how strong, healthy, and fit that man is. And the way he's trained for so many years, he's found a beautiful way to integrate play into his training. And it doesn't necessarily because I think again play comes to people with the mind right away. We think playing sports and it's very easy for the person who has hobbies like that to for to for that to register.

register. register. No, you're right. I think what happens when we think, "Okay, cool. I want to work out and I want to play, so it has to be a form of playing that's super strenuous and hard." That's not what I I'm saying. I'm saying. I'm saying. I mean, I had clients who we would have these conversations who would tell me things like, you know, I like gardening. Oh, go do all your gardening. That was their play. And what did it do? They were outside. They were outside for hours squatting and digging and and gardening their their their front and backyards.

And for them that was activity. It could be walking. Uh it could be a hiking trampoline. It could Yeah. Great example. Yeah. Yeah. Yeah. Like go have fun and go play in whatever ways you like to play where you're active. active. active. If you find something you like to do genuinely that involves moving a little bit, bit, bit, uh the benefits are tremendous and the consistency is kind of built in which is pretty cool. Mhm. Uh next, uh walking is so underrated. It's the most underrated form of activity.

I was guilty for years as a trainer. trainer. trainer. We all were, uh at downplaying walking. Walking is wonderful. It's amazing. It's low risk. Moves the body, improves digestion. If you do it after you eat, improves insulin sensitivity. You don't need to change into workout clothes. I don't need any workout equipment. I just go for a walk. And if you walk throughout the day, you know, 10 minutes after breakfast, lunch, and dinner, that's a 30-minute walk every single day. Um, it's a phenomenal way to improve just general activity.

In fact, this is the number one way I recommend people improve their their general activity. activity. activity. We we communicate this a lot, I think, on the podcast, uh, and have been for years now. There something I thought about just recently that I think is another thing that it really helps out with that [snorts] I don't think I consider as much. And you might you have the study to back and support it up. Um what what is the statistics on um processed food eating and bad food choices and boredom?

Oh, I don't know. I know there's connection. connection. connection. I know there's definitely a connection there. there. there. Definitely a connection. And and and walking is such a low barrier for entry, right? Like to just to go take a walk. And so if you just discipline yourself anytime you're bored, bored, bored, go for a walk. Yeah, go for a walk. How much that creates that space between and it's a great behavior to build, right? It's so healthy, good for you. And it's just like how many times did you just go snack because you were bored and you turned on the TV and said if you could and and I'm not asking you to go squat a bunch of weight or go to the gym, but it's like you feel that boredom kicking.

You know what? Let's go for a stroll. And if you could just discipline yourself to do that, like how much that that helps that. Dude, yeah. anytime you're even in a rut with like your thought process or like you're at work and you're like stuck on this like problem or issue or like I swear like walking is such a magical thing for that and like just for you know sparking some kind of different idea or different perspective like it's it's it's amazing what that does even for creativity.

for creativity. for creativity. I' I've even opened that so you you've heard me talk many times about giving yourself permission um to only do one exercise at the gym and stuff. There's times where I'll just I'm gonna go and walk walk walk and then that sparks the workout and stuff like that. So it's you look at it different. different. different. Yes. Because sometimes I when especially when we uh drive or sit in a commute or something like that or we've been sitting here all day long sometimes I know like today's my training day.

I'm like god I'm just not and it's like I just need to move my body and like and then that will change my mindset. So but I don't tell myself I have to go work I go, you know, I'm just go for a walk cuz that's so easy. And then I'm walking 10, 15 minutes later, I'm like, oh, okay, now the blood's moving a little bit. I can now go get a set in. And then a set turn. It's like I can't tell you how many times giving myself that permission of, "Oh, I'm just going to I I know I need a workout today, but I don't feel like it.

I'm just going to go for a walk." Walking promotes the doing one more thing. The one more thing promotes a workout. It's like, dude, that's unlocked. unlocked. unlocked. 100%. And I had a client once, I just remembered this where we were trying to improve increase her activity and it was the silliest thing but it worked so well. This is back when we had body bugs and that would track steps also. And all I did was I told her because it was hard for her to get any additional activity going for a walk outside.

She was like whatever. I said hey uh you you live in a twostory house. She said yeah. I said okay every time you go to the bathroom only use the upstairs bathroom. Let's just do that and see what happens. Her steps went up significantly because it was just a stupid rule. Anytime she had to go pee, she'd walk all the way up the stairs, all the way up to her bedroom, use that bathroom, come back down, and her steps went up throughout the day just from doing that stupid that silly thing.

silly thing. silly thing. That's funny. That's funny. That's funny. Last rule. Uh there's only really two diet rules that most people need to follow if they're going to follow any rules with diet. Um, and these two things, if you follow both of them, most people, okay, most people listening, uh, you're gonna, your body weight, your body fat percentage will fall into a relatively healthy body fat percentage just by following two diet rules. Here's rule number one. Avoid heavily processed foods. Here's rule number two. Hit your target body weight in grams of protein uh, from whole natural foods.

Eat it first. That's it. If people just did those two things consistently, that's it. They did nothing else. They didn't track. They weren't trying to cut. They're not trying to bulk. They're not trying to do anything else. They just I don't I only eat whole natural foods. And I hit my target body weight in grams of protein. And that's the thing I eat first. People would get great, nice, consistent results. They wouldn't feel like they're dieting. They wouldn't feel like they're starving themselves. They'd feel good and it would blow them away.

Feel automatic. Feel automatic. Feel automatic. Yes. Yes. Yes. I think saying most people is underelling it. underelling it. underelling it. Yeah. Yeah. Yeah. I've never met somebody who's done those two things and not seen incredible incredible result. I'm sure there's somebody out there that's watching. I have you. You know what? I personally didn't work. I'm They're lying. That's how they didn't do it for That's how confident I feel in this these two rules that anybody who has just done those two things consistently back to the the first rule of all these rules like like Yeah.

the person who says, "I tried it and they did it for 5 days." days." days." You know what I'm saying? And it's like, yeah, no. Somebody who has consistently done this, eaten whole foods, hit their protein intake every single day. I have never had somebody come back and go like, "Holy [ __ ] huge change. Huge change in my body composition. Notice the difference in my strength." All things all things improved just by following those two rules. Shortest diet book in the world. The body already knows what to do with that.

that. that. The hardest part is what it needs. The first one uh you know the to the point of even the working out part, the consistency is just can you be consistent with with doing that? And that should be the main thing you focus on instead of over complicating it with all the latest greatest diet tips and hacks and things is just like be consistent with consistent with consistent with 100%. All right, speaking of food, uh I So I went on Butcher Box's website to change my box, Doug, and you can go in there and change your order.

order. order. And I tried to order more of the gluten-free nuggets cuz they're ridiculous. ridiculous. ridiculous. Yeah. Yeah. Yeah. And I can't. And then I hear from Adam that he has nine. He gets nine back. I feel like I've gotten the most of you has like four. So is it because you did that that I can't get anymore? Are they limiting? No, if you've been blocking, you can't. So, I we always try and we can't. And so, there's certain times where they're running certain deals where certain things are more available.

And so, I think I think we typically can only get two two maybe four. I think the four is the most I've ever and and Katrina will always, you know, she she's normally downstairs on a computer and when she's messing with our order, if we're ever changing things, and she'll normally ask me like, "Hey, is there anything different you want from Butcher Bots this month?" And normally it's no, it's fine like that. And then she yelled at me uh today or just a couple days ago uh that hey uh we can order more nuggets right now.

And I'm like okay well max out. Yeah. I go what's the most we can? And she goes well here's the for our the the the package that we have pricewise that I could get up to nine without increasing my price package. She goes so at first I was like get 12. We can go 12. 12. 12. And she's like well that's going to add a little more cost. I'm like well what's the most I can get without adding more cost? And she's like nine. Nine. I was like nine.

That is so good, dude. We eat it while we eat them like crazy. So my the box I get is we get their we get the nut for sure cuz they're so they're so easy. The macros are good. Uh my kids love them. Super easy. Yeah. Yeah. Yeah. Like throw them in the oven. Yeah. 13 minutes later. Kids love them. And then uh I t I get tons of ground beef uh from them. The grass-fed ground beef. I get tons of it because it's the easiest slash best tasting slash most convenient meal prep thing ever is rice, ground beef.

I have salsa ready in the fridge. I have uh like, you know, avocado or guacamole in the fridge. Boom. Done. And I have all these meals ready to go. Super easy. Rice, ground beef, salsa, done. That was actually Jackie who said that. I should give her credit. Called the anchor meals. I like that. I don't know where she who she got that from or who she said, but I I posted uh I've been posting. I told you every almost every week those burrito bowls are just I post what I'm eating or cooking, which is the same thing what you just said.

It's literally it's three butcher box uh pounds of ground beef. I And yeah, I put everything on. I put three pans going. I've got mushrooms, onions, and beef. And and then rice is in the in the uh in the crock pot or or in the whatever rice rice cooker or whatever. And uh that's what I that and then she's she messaged me cuz after and she was just like, "Oh yeah, add it again with your anchor mill." I was like, "Oh, I like that. That's a that's a really it's your go-to base like Yeah, that's a foundation.

I have And why I like that so much is because of the the tip that I always give with breakfast and stuff that you can turn it into like a anything. anything. anything. Yeah. You throw some eggs on top of that. Yeah. And some cheese and it's like now I've got like this breakfast egg cheese thing going on. Yeah. So it's a it's it goes good with lunch, dinner, or breakfast. Easy to digest, goes down so easy. It's high protein. It's like great for reverse dieting, building, cutting, whatever.

Because it's ground beef, I don't got to cut it with like my plastic utensils the next day. It's like I consume it. Yeah. No, it's No, it's No, it's it's the best. Yeah. Yeah. Yeah. All right. I got to tell you guys something crazy. Okay, Doug, look up The Odyssey, the movie The Odyssey, and look up The Rotten Tomatoes. Tomatoes. Tomatoes. Did you watch it? Well, hold on. I'm going to tell you guys something that I just read about this movie, and I did go to the movie theater to watch.

I've heard makes reviews, so this will be interesting. Just we'll just look at the o look at the Rotten Tomatoes review. So Rotten Tomatoes, what does Rotten Tomatoes say? Audience. Audience. Audience. So yeah, 94 97 fake. It's fake. So somebody went in and hacked hacked hacked Rotten Tomatoes because so many people are like, "This movie sucked." Yeah. Yeah. Yeah. Somebody went and hacked it. That is fake. They were not putting in negative reviews. It's fake. Are you okay? Wait a second. Are you Are you being speculative right now?

No. Look up look up um the Odyssey Rotten Tomatoes uh is fake uh or was hacked. Look at that. Or hacked. Uh the actual crit the actual audience review is closer to 50%. Yeah. I I So I've had a couple people watch it and they were like me. Yeah. Yeah. Yeah. Sucked. Sucked. Sucked. Yeah. I haven't I haven't heard sucked. I heard me. No. Here we go. The online controversy not true. Okay. uh users on platforms like Reddit discovered that only out of 886 active users who navigated to the site independently only 56% left a positive review.

positive review. positive review. I mean I mean I mean there are other by the way that's really so only have that's just positive. So they're like negative 44% is so there are other sites that give you audience reviews and all of them are around 50% 40%. Okay. So Rotten Tomatoes like uh what's uh Wikipedia? You know they talk about how Wikipedia can be fake. Amen. I They just They just But if you did watch it, was the Was Okay. Yeah. Okay. It sucked. Was the uh I heard it was I heard it was average at best, bro.

It was boring. I And then I also heard like you have to watch it on IMAX soon if you want any sort of sort of sort of First of all, I love movies like this. I love love love Yeah. I feel like you have a very low bar. So you're telling me to So like I definitely going to waste my money now. You know what I'm saying? I love I love like Greek or Roman epic stories. stories. stories. Mythology, Mythology, Mythology, mythology. mythology. mythology. I'm a huge fan.

That's Cyclops. Come on. Extreme Wright was posting about how it went woke. Did it or no? There were a couple of just casting. There were a couple people that were casted where you could tell that they're trying hard to shoehorn sure sure sure certain things in there. Whatever. That can annoy me. They even give you that much screen time, though. time, though. time, though. Not much. Not much. Not much. Yeah. See, that's what I That's That's where it's like for me, I'm like, "Ah, that's Yeah.

As long as the story's good." But good." But good." But yeah, I don't care about that as much. Sometimes I do like when they do it on purpose. purpose. purpose. Sure. Yeah. Sure. Yeah. Sure. Yeah. You know, like the story the right made it sound like it was such a big deal. And I the the more I dug into it before, I didn't see it, so I don't know. But I I I was like, "Wait a second. They didn't really make this character that person." No, but they kind of did shoehorn a little bit.

Helena of Troy, you know, the the the the soldier in the beginning. beginning. beginning. It's not a big deal. Okay. I can tell when it's a big deal, it does bother me cuz it's like, oh, come on. You guys are really trying hard to [clears throat] make this something that it isn't. That's not why I don't like it. I don't like cuz it was boring. We went to the movies and I love movies like this. Like I'm an easy, bro. I'm an easy cell. Like there are certain categories of movies that I just like sci-fi.

I'm an easy cell. Like as long as I'm terrible. Totally think you have a low bar. saying that is like, "Bro, we stayed. We stayed for an hour. It was boring." Oh, you didn't even watch the whole thing? No. thing? No. thing? No. Oh my god. I can't remember how last time I walked out on a movie. It was boring. I know. I know. I know. Wow. What was the last movie you walked out on? out on? out on? I don't recall. It just wasn't. You just have eyes.

I know I have, but it's been a long time. time. time. It's been a very long time. Very long time. It wasn't that it was terrible. It was so boring that I'm like, I can't sit through another two hours of this. I mean, that's a lot to walk out of a movie. movie. movie. It does. because you already you know you bought ticket it was boring and it's fake the the the reviews on Rotten Tomatoes Tomatoes Tomatoes fake. You look at other sites all kinds of comments everyone's like oh it turns at an hour and a half and sick I missed it when it got you know it's funny cuz all the positive reviews were all these like streamer guys or like yeah influencer people that I've seen it wasn't like you know your average person.

average person. average person. Yeah. I don't know why why they would do that or whatever. I mean I'm sure there's money involved want to pump it up. I mean the theater was relatively full. So a lot of people were like has that happened before? That's a 94 97 on Rotten Tomatoes is normally a banger. You're right. You're right. You're right. Like you can't cuz I saw that cuz I saw the political controversy which I'm already skeptical of. I saw it and I'm like is this real?

Cuz you know how politics I didn't have high hopes for it. I I'm still waiting on Dune. But then I saw this review on Rotten Tomato. I'm like oh bro 97% it's going to be great. This is going to be a great movie. And I was in there and I'm like sitting through the I'm waiting for it to get enthralling. You know, it's funny they Okay, whoever obviously this was like some sci-op freaking freaking freaking who knows? who knows? who knows? But what a backfire it will be because there's nothing like the best thing you can do to somebody is tell somebody a movie wasn't good and then they they watch and they're like, "Yeah, that surprises them." But if you tell me it was the best movie ever and then I go watch it and it doesn't live up to that.

Oh, I don't trust you. Yeah. Or the disappointment is like I'm far more disappointed because I saw 94 97 where maybe if you saw 40 30 and you took a chance you were like no it wasn't bad. It wasn't that bad. bad. bad. It wasn't a ter I'll be clear. It's it wasn't terrible. It was just boring. Yeah. I didn't hear terrible. I It was just really bad. I I heard it was all right. Okay. I heard you got to go see it on IMAX if you're going to go see it.

Um, I heard that stuff from I didn't hear terrible and I was very disappointed because I was really looking forward to watching like an epic. Well, I think that's a lot why you feel that way. I would have if you told me it was a 9794 and Rotten Tomatoes and I went and saw a movie and it did it didn't rock my world, I would be pissed because that's like even with like Cyclops giants and like sirens like they couldn't pull it off. I I mean the Cyclops was it was cool, you know?

It was all right, but it wasn't that like it wasn't it was just boring, dude. boring, dude. boring, dude. Yeah. Yeah. Yeah. Jason and the Argonauts was better. Yes, that was a great movie. Still holding up. I watched that. Have you ever watched the original Jason of the Argonauts? Argonauts? Argonauts? I don't know. I'd have to see. You have to show me that. That's back when they used like freeze frame animation like uh whatever it's called claimation or whatever. How far How far How far stop?

stop? stop? It's a stop motion. It's pretty old like like like 80s9s 2000. 80s9s 2000. 80s9s 2000. Uh when was it? 1963. 1963. 1963. The original has a good movie. Oh yeah, it is. It's Yeah, the uh special effects are absolutely horrible. Yeah. I mean, it's nice by today's standards. Did you Have you seen it, Doug? I've seen I think I've seen clips of it, but I haven't seen the whole thing. I think I might have seen clips. I definitely haven't seen it. I've never sat and watched the whole thing for sure.

sure. sure. It was It was fun when I was a kid. You know, it was a really good movie in that right in that that kind of genre was um Clash of Titans. So good. So good. So good. Yeah, Yeah, Yeah, that was great. That was really good. Do you guys remember Clash of Titans? I don't know, but I feel like you're just you're sh you're proving my point right now. right now. right now. Which one? The 1981 film. The 1981. You got to take it.

Listen, you got to take it read up on online. You got to take it with the context of the time for 1981. It was phenomenal. Yeah, that's fair. You can't watch You can't watch an 80s film and then like try and compare it to like That's fair. My kids make fun of all those now and it's like whatever, dude. It was sick back then. back then. back then. No, no, I'm with you. I I'll get your back on that. I mean, you can't It's not fair.

It's not fair to, you know, cuz Yeah. They're going to watch it be like, "Oh my god, you could tell." Oh, Oh, Oh, yeah. 1981 yeah. 1981 yeah. 1981 our cameras our cameras our cameras as good as it is today. Hey, have you watched like even movies from, you know, 20 years ago with with CGI suck now in comparison? in comparison? in comparison? Oh, yeah. Yeah. Like even even uh animated films like the original Toy Story, you watch it now, you're like, "Whoa, this sucks." The animation sucks cuz they've gotten so much better.

I I remember when Avatar sucks. It was one of the Pirates of a Caribbean that when they when they really started ramping some of that stuff up and you could still I could tell on a on a good TV like how fake the the set was. It's like we're so passive. You know who had good that stands the test of time really good special effects that even today if you watch it you're like wow that is really good. What? What? What? Alien. The original Alien with Sigourney Weaver.

Weaver. Weaver. I can't remember. You watch that today with the alien and it stands the test of time. time. time. Well, cuz Yeah, that was all real props. That's right. Yeah, that's right. Cuz it's got the realness to its uh benefit. benefit. benefit. Even the original Predator when they make him look invisible and he sees like it still stands the test of time. Phenomenal. Those are great. I mean, Predator is never going to be bad. Give me any time, you know, like watching it. watching it.

watching it. Have you seen that with your boys? Yeah. Yeah. Yeah. Oh, [clears throat] multiple times. multiple times. multiple times. Do you like it? Yeah. They love it. Yeah, we watch Commando. Commando. Commando. See, that's cool that they can watch something that old and still like and still appreciate like how how good it is, you know? I can't wait till I can do that with my my fight. my fight. my fight. Oh, dude. Yeah, it's the best talking about 80s and stuff like that. '8s 90s stuff.

Uh you off air where we were talking about the the power wheel big wheel uh cont. Oh, power wheels. When were those invented? Can you find out? Because you made a comment like that when we were kids that was like the real flex, but I'm like I I don't think they came until we were after we were kids. You were invented in the '8s. I think '90s or later. No, I want to say I mean, let's see. I think '90s or later is what? is what?

is what? How much you want to bet? It's '8s. How much you want to bet? What? What? What? Oh, dude, Oh, dude, Oh, dude, stop. stop. stop. No, the Power Wheels brand name and line were officially launched 1984. Yeah, but and what was a Power Wheel? Was it like 1984? In the '8s, it was the one that you drove. you drove. you drove. Let's look. Let's look. Cuz I mean, that's what makes it Power makes it good. good. good. No, bro. That's not the the one on the No, look at the Barbie one, dude.

That's That's 1980 something right there. Yeah. Yeah. Yeah. Yeah, dude. I remember having cousins with with that had [clears throat] power wheels. wheels. wheels. That's that's like the original right there. there. there. If you had a power wheel in the 80s, you were the rich kid. Definitely. Definitely. Definitely. You know, everybody else was pushing with their feet and here comes Timmy with a real I feel like I was already like a teenager. Uh teenager. Uh teenager. Uh I bet you in 1994. Well, yeah. And you guys made crazy purchases even though he's like, "No, we had ponies." had ponies." had ponies." I just [clears throat] feel like Yeah.

I feel like you guys had jet skiis. You guys tell stories. No, we didn't have any of that stuff. You had no electricity. My friends had stuff like that. It was cuz you always tell stories. I'm like, "Wait a minute. I thought you were poor. How' you guys like that's average friends?" You know, we had a horse. You guys have a boat. You know what's funny though? Okay. So, it's crazy cuz I actually don't I don't picture it like this as a kid. Just shows you how your perspective is so different.

Um, and I would love Have you ever I mean you got Did you you didn't live in a lot of different houses. So, I lived in a lot of different houses growing up and so there's part of me that like wants to go uh back and like tour and walk through and feel what it feel as an adult walk through cuz it doesn't feel like it could have been that small. But that house, okay, that had the horses, okay, is out in Don Pedro. And I know that it cost 110 grand.

Yeah. Back then. So, this isn't that far back though. It should on 3 and 1/2 acres, right? And it the house was a it was a double wide trailer that somebody had built on like non-permitted added non-permitted added non-permitted added Oh wow. Oh wow. Oh wow. structure to a to a double wide trailer. That's what I lived in. But in my head I didn't think of it as a double wide trailer cuz they made it look like a a house. But I mean it had a you know the the bathroom and shower like a like a trailer or what?

Oh, trailer like a trailer or what? Oh, interesting. Oh yeah. Yeah. So I but I can't and the living room that was added on. So, it did have this kind of big open living room, but that was like the added on part to the trailer. So, if you can imagine like a double wide trailer and then this big square that that they cut a hole in the the side. Yeah. Side of the trailer that connected it, you know, and then carpeted it all. And so, and I for many years lived in the in the living room.

That was your bedroom. That was my bedroom. Originally, my parents had put me outside on a another attachment which was like a single bedroom that they built attached, but it was detached. There was no you had to go outside the house and walk into the to come in and I was so young and we lived back in the country and you hear noises behind my my bedroom all the time. I was too scared to sleep out there. So they put me in the in the living room until I don't know what what grade third or fourth grade or whatever I was in.

Oh, you're a little guy. Oh yeah. Yeah. Wow. Wow. Wow. Yeah. That's why like I I don't you know if you ever been a double wide trailer, they're not big. So, in my head though, it feels like it was all was all was all Do you remember the Do you remember the first time you when you were getting older going into an elementary school and realizing how small the chairs and desks were? desks were? desks were? Oh, yeah. Oh, yeah. Oh, yeah. I remember that in like seventh grade.

Like I went into an elementary school classroom and I'm like, "Why is everything so small?" And and the teacher's like, "This is how they've always I'm" I'm like, "What? I don't remember them remember them remember them pee in the urinal." And it's like this little tiny thing. I don't belong here. Go to the bathroom. Yeah, I did that when my kids were in school and I was like, I can't go. Dude, I did the worst like most scary thing ever [clears throat] the other day. Forgot to tell you guys.

No. What' you do? So, my wife and and the got a membership uh to this gym with the kids that has an outdoor pool. outdoor pool. outdoor pool. Yeah. Yeah. Yeah. Um and it's so that the kids can learn how to swim over the summer. It's really nice. I don't want to say the gym name because I don't want to like people to know where, but anyway, it's a popular gym in this area. Really nice outdoor pool. And so, I've been going with them and just paying a day fee here and there and hanging out.

And it's great. They have like uh you can buy food there. They serve uh beer and wine. Um and it's a lot of fun. The kids love it. It's great. Well, anyway, the first time I was there, they have two uh like outdoor bathrooms, okay? And um I just walked in one of the bathrooms. I didn't even pay attention. And I'm looking, you guys, this is like one of the worst things. I look on the wall because it's there's kids that go in there, too, right?

And there's all these like backpacks lined up against the wall, I guess, from one of the swim classes. And they're like, they're all pink. They're like My Little Pony, Princess. And I'm sitting in there for like 3 seconds. I'm like, "What?" like, "What?" like, "What?" Then I look and I'm like, there's no urinal. And I'm instantly like, "Oh crap." And I walk out. I was in the girls' bathroom. Oh god. Oh god. Oh god. Anyway, my wife was at the It's happened to me before, bro.

It's like so embarrassing. It's not only is it embarrassing, but so my wife was at the she was at the place where you order food. And when I walked in, she didn't know I walked in, but the girl at the front goes, "That man just walked into the girl." Oh god, no. Somebody saw you. And my wife turned around cuz she's like, like, like, "Who went in the girl's bathroom?" Did you walk out? And I walk out. And I walk right out. And then she turns around.

She goes, "That's my husband. I think he made a mistake." Cuz you see me right away walk in the other one. I'm like like like cover my head. I'm Oh my god. Oh boy, dude. Isn't that funny that's happened to Well, because if I saw a guy go in there, I'd be instantly like we're going to fight. to fight. to fight. That's probably happened to me twice in my life and I could recall the feeling both times of like walking in going, "Oh my god, I'm in the wrong one." one." one." Panic.

Panic. Panic. No, especially cuz it's like kids stuff in there. in there. in there. Like if a dad saw me. Oh man. You catching a punch as soon as you Well, I was only in there for probably a total of 4 seconds. Yeah. Oh, no. Of course. You you you recognized pretty recognized pretty recognized pretty I looked and it hit me. Oh I looked and it hit me. Oh crap. Get out. Yeah. Yeah. Oh, that sucks. It's going to be a lot cleaner. Smells different. You know what I'm saying?

It's like there's a lot of signals like as soon as you get in there. I'm in the wrong place. wrong place. wrong place. Thank god there was like a mom in there with her kid carvings all over the dolls. But it scared the hell out of me. Oh my god. That's so good. Justin, I want to ask you cuz uh you've been used you use the pain super patch because you've had shoulder pain. Yeah, I've I've been dude. Yeah. dealing with it. And it it does make a difference for me, especially to, you know, work on my mobility and at least go through the movements.

So weird. weird. weird. It helps, dude. It It is weird cuz it's witchcraft, dude. No, don't say that. It's witchcraft on this side. It doesn't make sense. make sense. make sense. Call it whatever you want, dude. It's like, like, like, yeah, it has a weird effect, man, because it's just like you you just put a little sticker on there and it's like, so the studies, so just if people aren't familiar, we we had the CEO on the show and initially they wanted to work with us and when they sent them to me, uh, it's called Super Patch and I thought, "Oh, this must be transermal medicine or transermal supplement cuz the patch the patch the patch and it's like no medicine, no nothing chemicals or something." So I'm like, "Oh, cool.

It's placebo effect. They're selling a placebo effect. This is fake." Exactly. And so I didn't do anything with it. Um, turned them down. And then the CEO was really persistent. And he's like, "Send the studies. Have them look at the studies." I'm like, "They're studies. Let me see these studies." Yeah. Yeah. Yeah. And they're I mean, they're legit peer-reviewed studies. And there's like there's well over a dozen of these studies. studies. studies. The pain ones were crazy. Yeah. Yeah. Yeah. The pain patch is as effective as taking an NSAID an NSAID an NSAID at relieving pain.

And and so then we I went into I saw the studies. So I'm like, "Wait a minute. This is crazy. These are placeboc controlled. They're they're they're these are gold standard studies. There's several of them. It's showing a real effect. Okay. How does this possibly work? It's called haptic technology for people who aren't from it's a new area of research and the ridges on the patch uh communicate uh through the skin and the brain changes. Yeah. And perceives pain differently. And it works. And it's really weird.

It's really weird cuz whenever I'm in pain like it's I I'm just trying to push it away and then I just notice like how I'm interacting with people and like my attitude and like you know my overall like how I'm presenting myself and it's like you know before that I'm you know I'm just trying to you know tough my way through it and when I had the the patch on it was like I was I was still like you know it's there but it just takes it down and you're just like it it dulls it out so it's not so strong and it's like distracting me.

It's my favorite when we have I mean we've been doing this for a long time so it's like get your mind blown. Yeah. It just there's not a lot of things like that in our space that like uh you I imagine all of us are this for our families and friends like you know they're talking about the and you're like you instantly like stop it's a fad overrated you like tell like so we're that person uh for probably everybody that we know. So it's rare that when something like that hits you that you're like you're our first reaction is like stop [ __ ] that's not and then and then it's like oh wow really that's kind of crazy I mean it's I think of that was with super patch uh red light therapy right uh element was like that uh what else has been like that in our since we've been doing this what else have we been changed our tune on or was like super surprised by a product a brand modality maybe the amino acids on someone.

Yeah. When you show me the data. Oh, that's a good point. The the essential amino acid. Yeah. When you show me data, that's then when I when I'm in disbelief, but then I see studies, then I'm like, okay, I'm going to open because obviously this this study shows that there's something. Yeah, there was a lot of research that went into it. Yeah. So, let me see. The sleep one is the one I use the most consistently. I get better sleep with it. I think I use the pain one the most.

She used that. Yeah, dude. Sleep deprived. Sleep deprived. Sleep deprived. Speaking about things that are like that blow your mind. So my wife did something that has completely and this is wild. It [snorts] has complete almost completely eradicated her migraines and she would commonly get a headache every morning. Really Really Really now this is a big deal because my wife has been dealing with migraines since she before she could talk. So when she was was was I remember she was doing like green light therapy and all that.

It's been a theme for her since she was a child. So when she was like two uh she would her parents couldn't figure out what's going on. would cry, be in pain. They thought something was wrong. They did all this imaging, couldn't figure. Anyway, as she got older, they realized that she gets migraines and it runs in her family. Her dad gets them. And uh it was it's more often than not my wife would wake up with some kind of a headache almost most mornings and then it would kind of go away throughout the day with coffee and movement [snorts] and then I would say she would get really bad migraines maybe once a month and they're really bad.

They're dehabilitating. Like she's never had any blood pressure like spikes. She's got low blood pressure uh on on average. So I thought it was something to do with her CNS. She's had all the scans, all the imaging. She's done everything. So she's just like, you know, NSAIDs or she'll take whatever or painkiller, whatever. Anyway, she was reading uh that taking magnesium glycinate at night and vitamin B6 in the morning, a lot of people get uh it it works. So she tried it a couple times and she tried it when she was starting to get a headache and didn't work.

So she discarded it. But then she read more and she's like, "Oh, I think I need to do this for a while before it starts to work." So she and this is like super cheap, you guys. Magnesium glycinate, B6. It's like cheap. It's like 10 bucks. She's been doing this consistently for the last 5 weeks. About three, no, no, six weeks, I would say. 3 weeks in, no more headaches. Wow. Wow. Wow. That's it. Gone. Sick. Sick. Sick. Done. Never happened in her whole life. It's gone.

It's gone. It's gone. It would be wild if it stays stays like that forever. that forever. that forever. It's It's going to That's what it was. I mean, you could look it up. You could look it up and see that for some people. Wow. Wow. Wow. This makes that difference. Oh my god. Imagine what an unlock and what like what like what like Are you kidding me? It's life-changing. Yeah. Yeah. Yeah. Every single morning she'd wake up with some kind of like mild That's crazy. I mean, I I only asked about the blood pressure cuz that was my issue.

issue. issue. You had high blood pressure and it gave me migraines and crazy headaches. Yeah. In the morning. So, but yeah, that's that's rad she could find that works. Yeah. So cool. So cool. That's super live. Speaking of health stuff, Adam, I was going to ask you, I know you were you had like joint pain and you were trying a few things to see. Yeah, I've been I've uh I haven't talked about on the podcast um but I'm actually on on on week four, so about a month in uh of um I I don't know if you if the appropriate uh dosage is calling it micro doing or not, but I'm taking a very small dose of uh trappite.

uh trappite. uh trappite. Mhm. Um, one of the things I noticed when I did the experiment uh with it, uh, I did see some really good autoimmune benefits from it. So, psoriasis stuff. So, of but, you know, part of me was like, yeah, was that just cuz I was freaking not eating. Yeah. You know what I'm saying? I'm saying? I'm saying? Food can trigger it. Maybe a Yeah. Yeah. And so I'm like and so I thought, you know, and that was that was kind of my initial and then I had been dealing with the kind of arthritis, knuckle swelling, inflammation stuff so much and I thought, you know what, maybe I'll try a small dose of it because I know that I so I know some of the research points to, you know, benefits with inflammation and autoimmune stuff.

And so I thought, well, maybe and and I remember when we had um uh was it Dr. Tina? Yeah, Dr. Tina on and she talked about uh micro doing with a lot of her patients with autoimmune and things like that. And so I thought, you know, uh maybe I'll try it like that, like a smaller dose so it doesn't crush my appetite. I could still hit my protein intake and and eat more balanced um and see what happens. Uh and it took about week two or three when I started to notice uh some positive change uh with like the inflammation, the joint and stuff like that.

And this last week and a half or so, so being at here I am at week four or so, uh I haven't I haven't seen myself like this inflammation. And Katrina thought like I lost a bunch. She's like, "You lose a bunch of cuz you can see it in my face and stuff." She's like, like, like, "It's puffiness." "It's puffiness." "It's puffiness." And I'm like I'm 219. I'm like I'm still I'm still my size. Uh but the inflammation like I can I can see it. Yeah.

the inflammation has gone uh really down and I'm still able to eat enough like to hit my protein intake and stuff like that. Uh but it's dramatically reduced uh the the volume that I can eat and the size of the meals and everything like that um that I'm that I'm able to to eat. Otherwise, I can totally tell a difference. Now, the interesting side effect outside of those benefits that it's the the self-awareness part that's making me question and wonder right now and and challenge my own thoughts and beliefs around the way I've dieted and ate for so long is I have dieted and ate for so long to be a bigger version of myself and to hold all this muscle mass that I love and like so much that uh I even though it's good healthy food, have I been stressing my digestive system.

Have I been like, you know, just constantly pushing constantly pushing and and and and uh my uh autoimmune issues uh even though I it's good food. Um, and I and I'm wondering that, you know, eating these small meals and getting and I I I told a story a long time ago on the podcast when I I I told you about like my habits around like even five guys and so that when I was used to being like this 240 jack guy, like I still uh I still am doing this not to that extreme, but when I think back maybe like when I'm in my early 20s or teens, my portions compared to like how I portion food is So, it's distorted.

it's distorted. it's distorted. It's so distorted. Yeah. Mine can be like that. It's so distorted. And uh and and I've closed myself on that's what I need to do to be this big guy and keep that size and do all that stuff. Um but this is has forced me to really shrink down meal size. And I'm going like, man, maybe my body's been kind of talking to me that like that's I've still been It's it's it's interesting because there's there are current studies going on right now with the GLP peptides on auto for autoimmune issues um and for addiction.

That's another that's another avenue they're looking because they're also finding that people for some people they're they're um engaging in less impulsive behaviors and they're uh wanting less alcohol, less cigarettes, gambling. I mean, you name it. There seems to be an effect but we have there's ongoing studies and autoimmune. autoimmune. autoimmune. So is it the reduction in calories in food or is it the the peptide itself? If you talk to Dr. Tina, she would say that the peptide itself has an a a positive effect on yeah autoimmune issues.

autoimmune issues. autoimmune issues. I I don't know. We're going to see what the studies say. But it's it's weird, dude. dude. dude. I don't I don't know. I don't know what I I I cuz it it helps my gut and I and now my gut health is way better than it used to be but it also helps my gut health and I think there's some autoimmune stuff there. there. there. So So here's something that's interesting. interesting. interesting. I was hoping for that didn't have that effect on me.

Yeah. Yeah. Yeah. Now how much have you have you played with the dosing of it though? Yeah. I had a real real small dose. You did? did? did? Yeah. Especially the second time I did it and it's still just it was a totally different reaction. Negative. So I Okay, listen. And I even at this small dose that I'm at. Okay. So I I started at 1.5 then I went down to one and I'm like bar I'm even under one a little bit right now. Like so I'm I'm like figuring out like this is kind of right around right around right around under one unit.

Yeah. Yeah. Yeah. So that's like a drop. Yeah. Yeah. Yeah. One unit or 10 units or 10 units? 10 units. 10 units. Okay. Okay. So the full dose was 20 units then. units then. units then. 25 is 25 is a full. I start I 25 is 25 is a full. I start I don't know what the do I start at 15. By the way, people listening right now. It could be different from compound pharmacy to compound pharmacy. So we're not giving do I don't know what that is in in in terms of milligrams.

Uh but um oh so that was point um one I I I'm off on that. Yeah. Let's let's make sure. Yeah. So so I just want people knowing that listening compoundies like you know you could have a larger or lower dose and the dose the milligrams would be different. different. different. Right. Right. But what you're saying is the full dose was 25 units and I started I started at 15 then I went to 10 and then I'm just so I'm probably like probably like probably like so when I micro dosed toite I was at five units.

five units. five units. So that's really low. Yeah. And that's all I did. That's that's half of what I and I probably could get away with with that. Um, I could probably go even lower, although I feel like I'm right about where but to what I was commenting on for Justin is that um I it what it's done to me I I told you guys this where were we uh when we were at the the peptide congress. Um you know I made a bad decision of ordering food at 9:00 at night night night cuz I was a little and I ate and boy I was just it slows down my digestive process.

It does. Yeah. So much. Now I'm the other extreme without it though. So, something that Katrina, I don't I don't know if I've shared this with you guys before. Uh, you know, she's teased me. I mean, I'm the type of person that like I eat I can go to the b I go to the bathroom. bathroom. bathroom. Yeah. Same. I have a very fast Same thing. thing. thing. Immediately. Immediately. Immediately. Yeah. Same. Yeah. Same. Yeah. Same. Like right away. Like even like it's like it's healthy.

It's not like I'm I'm not saying that I go and I have like diarrhea. Like I just I go to the bathroom right afterwards that food exits, right? It's quite crazy how quick that is. that is. that is. And it's almost like this is slowing it down to a more appropriate digestive speed. digestive speed. digestive speed. Same thing for me. And that's what it that's kind of And so what that helps is it helps me kind of self-regulate the size of the meal because it's like, "Hey dude, you don't need a thousand calorie meal right here." That's why people who who uh who veer more towards constipation get worse gut issues often times.

GLP, right? right? right? Because it slows it down even more, right? right? right? Because one of the number one side effects of a GLP is gut issues. Whereas for me, it because I'm like you, I have a very fast Yes. Yes. Yes. uh digestive process, I guess, what you would call. So, it it I feel like uh what it's kind of doing and and I again I don't know how much of this is the is helping on the self-awareness side of me kind of self-regulating the calories to a more appropriate meal size.

I don't know if it's because I'm bringing calories down that that's affecting the inflammation so much or is there something in the GLP1 that is is positively affecting nonetheless. Um I'm seeing a lot of positive but I can also see how quickly somebody would turn this into like a negative experience from it because I'll tell you what I have definitely felt what happens when man I'm 200 calories more than I should and I'm like you got a brick. Oh, I got a brick and I'm sitting like I mean I was at 2:00 in the morning doing air squats like trying to move this food through because I couldn't sleep because I was just just and it wasn't like I ate a bunch of bad food or I like binged.

It was like I was I was genuinely hungry but I ate a big kind of a bigger meal. You know what do you know how to do the gas position? You know if you have too much gas, you know what that position is? is? is? This is a real thing. So, if you ever get like gas pain or whatever and it hurts, you're like, "Man, I got to like f f f You just rub it like what? Counter clockwise." clockwise." clockwise." No, no, no, no. That's why I thought it's actually kind of funny.

Uh, I probably should have brought this up. I should say you get on your hands and knees and you put your head down. You put your head down and that encourages the gas to for your heart. Yeah. Yeah. Yeah. Really? Really? Really? It works. I learned this from a gastroenterenterologist. gastroenterenterologist. gastroenterenterologist. I had a doctor. So, you get into the four point. So you get you get it's like you're on your hands and knees, but then put your head down so your butt is up. So you're like, "Oh, so you you drop your shoulders, your shoulders, your shoulders, drop your shoulders, put your butt in the air, stop it." So you'd almost be that better on like your forearms.

your forearms. your forearms. You get on your forearms. You get down on your head, lay down a pillow. I thought you meant like you tuck your chin. No, no, no, no. You sit there and then it encourages the gas to come out. You don't lay on your back, throw your legs up. legs up. legs up. You can That's what you do with babies. Like you push their knees back and they fart. fart. fart. Yeah. Yeah. Yeah. Uh one way you can try hugging your knees. You could try hugging your knees.

That's another position. But the one I just told you, I don't want to picture any of this. Hey, come on, honey. Next time I'm moving with No images your stomach, Chris. Justin, here. Get in this position. No, no, no. I'll help you out. Trust me. You're lying. You're lying to me, right? Yeah. So, to be continued uh to be continued, but um I'm just interesting uh usage for it and uh finding that one of the the positive things for sure. what I what I what again I'm not going to say what for sure it is of those things probably all of them are playing a factor a factor a factor uh but there's definitely a clear different I can see it in myself which tells me that's a lot cuz you know how it's hard for I could see yeah you I could tell like it makes me get on the scale like oh [ __ ] if I lost weight and then I get on the scale and I'm like [ __ ] I'm 219 right now that's a that's the thick the thick the thick you start losing weight and I'm losing weight he has to gain it remember we have a combined body weight so you got to be working on it good news is I'm hold I'm holding the weight okay but it looks Water weight's gone down.

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Absolutely. Yeah. Uh so Bulgarians are great as well, but they do have a higher level of skill uh to perform a little bit more balance. stationary split stance uh you know lunges are a phenomenal first off it's one of those few exercises that are great for beginners and great for people who are advanced. It's a great muscle building strengthening exercise. It's got great functional adaptations. Uh stationary lunges is almost always uh how I started most of my clients with lower body exercises often times with support.

Yeah, you could brace yourself up against the squat rack or grab onto something. So, yeah, you can make sure you're nice and stable, but yeah, it's such a great movement to uh build off of from there. from there. from there. You know, I I actually always prefer to step back over stationary. Um, Um, Um, step back to step forward versus just standing in the split stance. Yeah. I mean, a little bit more balance was involved. was involved. was involved. Uh, I mean, and you could still use again the squat rack if needed to for balance purposes.

I just, uh, you know, what I found with a stationary is, uh, communicating to the client how to distribute their weight. Yeah. where when they had to step back, it it forced all their weight back into the leg that I I wanted them to drive off much about the knee position. That's right. That's right. That's right. So, what I used to do with clients is I would get a thick uh foam pad and I'd put it on the ground and I'd tell them to kneel Mhm.

Mhm. Mhm. and up. Kneel and up. Let them come all the way down. I would Yeah. I would have them kneel all the way down almost like a box squat. squat. squat. So, they'd kneel on it for a second and then come right back up with stability or with, excuse me, with support. And it almost always corrects the the technique and form for them. Yeah. Next question is from EV Mias. What exercises do you recommend to build your hamstrings but not your glutes? This is an interesting question because it's rare.

it's rare. it's rare. Yeah. Yeah. Yeah. Rarely do you hear someone say, "I don't want to build my glutes anymore." That's their focus. Yeah. That's that's interesting. interesting. interesting. Yeah. So, I would say this like uh specifically for this line leg curls. Well, that is a pure hamstring exercise. Leg curls. And uh there are great some of the best hamstring exercises are ones that involve the glutes like Romanian deadlifts. deadlifts. deadlifts. But one thing you can do is you could start your workout with leg curls first.

Yeah. Yeah. Yeah. Fatigue the hamstrings and then get to your Romanian deadlifts or do a superset where you start with the isolation exercise and then move the Romanians or vice versa. vice versa. vice versa. Super rare to hear this. Very rare that you see someone that just wants to develop hamstrings. So I'd be interested if if this is an aesthetic question or if this is a performance question. I mean, I appreciate. Yeah, I was going to say a fake butt question. You see a lot of fake butts without hamstrings.

So, it's like that might be it. I mean, this is a fake butt question. That's the only time I I That's the only time I I would hear somebody that would consider trying to take the glute out to develop because you want to build both simultaneously normally. simultaneously normally. simultaneously normally. That's a That's probably exactly what it is. is. is. Can we Can we do some digging dug? No. No. No. You're looking at a lot of leg curls. There it is. I mean, I'm just assuming I shouldn't assume, but I mean that it's so rare that you wouldn't want to uh uh develop the glutes.

I don't think I've ever had a person ask me to not develop the glutes and just focus on the hamstring. Their hamstring was the thing. Yeah, I've never had that happen. This person is a coach actually. So maybe a client of theirs with Yeah, they're probably trying to develop the hamstring. the hamstring. the hamstring. Then that would be So then what were all the things we're suggesting? leg curls first and then you can do your your Romania deadlifts after. Our next question is from Arizona Red.

If you had to lose weight quickly to help combat sleep apnea, what would your pre preferred method be? I have been reverse dieting since April. Now I'm ready to cut. Okay. Okay. Okay. Can we fix the sleep? Yeah. So if if Okay, so sleep apnea is pretty bad, you guys. Like if it's really bad, it's actually a health risk. Big health risk. I would say this. So here's the problem. The problem is is if we try to get the weight off quickly to solve the sleep apnea, which can be really bad, um we're going to run the risk of rebounding with the weight gain.

Okay? And this is just I don't care why you're losing weight. If you lose it the wrong way or you do a crash diet or you lose it too quickly, what you often see is the weight gain come back. Okay? Going to rebound. So, uh, for this person, it'd be the same I'd say to anybody who's looking to lose weight, and it's slow and steady is much more, uh, preferable for long-term success. In the meantime, the meantime, the meantime, get a mask. Get yourself a CPAP mask.

In the meantime, if it's that big of a problem, wear the CPAP mask while you're losing weight the right way. This would be this would be actually the fastest way, S. Like if you use the CPAP as a a temporary crutch while you build your metabolism, build muscle, slowly lose scale weight, which looks like a nice body composite change of building a little bit of muscle, losing body fat, so you're eating in a good, you know, good calorie balance to do this. um it'll it'll happen quicker cuz having poor sleep and then also pushing the body in a calorie deficit and doing a bunch of cardio is like a recipe for your your body just revoling.

Yeah. Yeah. Yeah. I mean so uh you want to try I mean so uh you want to try and address that and this is an example of like I wouldn't want you on that the machine forever but a great example of how I would I mean use that first because that'll fix it right out the gate. Right. Right. Next question is from Duo. No, how much training volume is optimal when in a deficit so that I can avoid overtraining and injuries? So this is a tough number to give because it really does depend on the individual.

But I have a number that I have found that generally works uh for me and generally works for people I work with who are otherwise healthy, good nutrition and consistent. Okay. So, uh, so that's the, you know, those are the the kind of caveats like you're, yeah, you you've got no other issues. You're sleeping okay, sleeping okay, sleeping okay, you've got decent diet, you're consistent with your training. Now, you're going into a cut. And because you're going into a cut, you know that your uh your recovery is going to be a little bit um influenced uh because of the reduced intake of nutrients.

So, how much should you lower your training volume? In my experience, about 1/4. So, about 1/4 of the total volume seems to do the trick. I think I think 1/4 of the volume is on the higher end. end. end. I think you could reduce it in half and be fine. be fine. be fine. You could be fine. I've just found about 1/4 to be Yeah, that's what I mean. I think you're on the upper end of that. I I think we overestimate this. I think people think they need to do way more than they need to.

Um, and you could get away with and what what what what you wouldn't want to do is cut half of the volume of training and uh sit on a couch and eat potato chips in that and you know or whatever you want to obviously you're still going to be you know know know yeah you you be active like so what I would do is I would reduce the volume to a quarter to a half of what you were doing before um but then uh with that time that you've now saved in that reduction of volume it' be things like walking and and and do that that will serve the the cut really well.

But I I think we tend to overshoot this more often than not because we're so afraid of losing all this muscle. Um, and a lot of times the psychological part I tal I've talked about this a lot back in the days when I was uh competing through the show, how difficult it would be to be in a calorie deficit and cutting because you see your muscle bellies deflate and so you think you're losing all kinds of muscle and so psychologically you feel like I got to lift.

I got to I got to keep and I I mean I wrestled with that. So even knowing the science and the studies and what it says and how little I had to train. I still know I train more than I needed to during during cuts because of the psychological part even knowing the science. And so I think we tend to do this uh because we're so afraid that we're going to lose muscle. But I think you can get away with cutting it in half. I think to your point a quarter will show you uh good results and probably keep you from teetering too much.

But you could totally get away with doing a lot less than what you think. Agreed. Look, if you like the show, come find us on Instagram. It's Mindpump Media. All right, I know you like that episode. If you did, check this one out. Walking. It's one of the best things you can do for your health, bar none. But there's a better way to approach it. Yes, you can just walk, but if you follow the right protocol, it's far more effective. Let's talk about walking. I can't wait to hear your walking protocol.

walking protocol. walking protocol. Well, there is a protocol. So, and I'll start with the first thing, right? Because just first off uh let me start with this. One of the reasons why walking um is such a great form of just activity is because it's low risk of injury. Now,