5 Health Myths Your Doctor Still Believes (That Are Ruining Your Health) | Mind Pump 2856

Key Takeaway

If you eat whole, unprocessed foods, salt them as much as you want—you'll never come close to the sodium in one fast food meal. One supersized McDonald's meal contains the same sodium as a week of heavily salted whole-food meals. The real enemy isn't salt; it's processed food. Focus on avoiding processed foods rather than counting sodium, and you'll dramatically improve your health overnight.

Episode Overview

This episode exposes five major health lies perpetuated over the last 30-40 years: dietary cholesterol is bad, fat makes you fat, carbs make you fat, sodium is dangerous, and sun exposure should be avoided. The hosts argue that following these official guidelines would have made you 'sick, fat, and unhealthy,' and discuss how these misconceptions led people away from nutrient-dense foods toward processed alternatives with serious health consequences.

Full Transcript

Transcript of 5 Health Myths Your Doctor Still Believes (That Are Ruining Your Health) | Mind Pump 2856 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

If you had followed the official guidelines for health over the last, let's say, 30 to 40 years, you'd probably be sick, fat, and unhealthy. It's true. It's because they were pedalling lies. We're going to talk about the five biggest lies that we believed over the last few decades. And what has been a result of those stupid lies? Let's get to it. I'm Has anyone tried to sue the government over that stuff? You can't. Well, I mean, is that is that you can't sue the you can't sue the government for that.

That's ironic, but you have people that would sue MC sue McDonald's for stuff like that. I know, I know, I know, you know, you know, you know, which is crazy when you think about this. Like the government puts out health guidelines health guidelines health guidelines and tells the, you know, schools and stuff that to teach kids this this stuff, right? Food pyramid, stuff like that, right? that, right? that, right? McDonald's by no means it it says, "Come here if you want to lose weight." They never said that.

Yeah. You know what I'm saying? are not promoting. promoting. promoting. They just made tasty food. Yeah. Yeah. And then yet they can get they've been sued for obesity and stuff. I know. I know. I know. And that is that's crazy. If you could sue This is what we knew back then. I mean, that's the the go-to. Technically, you can sue the government for stuff, but like winning is the other it's like impossible. Plus, they have endless resources if they want to just wear you down. But to they want to just wear you down.

But God, if you could really do that, they'd be bankrupt so quick. They already are bankrupt. Thanks, Doug. Thank you, Doug. Well, so I saw I saw somebody a meme that said u you the the the government uh if the government if you lie to the government, it's a felony. If the government uh lies to you, you can't do anything about it. can't do you can't do anything about it. Yeah. So, it's like such [ __ ] that that it's a felony for us, but you can't make make make Yeah, I just posted that.

It was like a Bill Murray quote. Yeah, that was okay. That's where I saw that. I was like I saw I know I saw that just this morning. Yeah. Yeah. Yeah. Convenient. It's really convenient. Well, so being in the health uh and fitness space, so we've been doing this for a long time. I've been doing this now for almost 30 years, you guys. Do you guys realize that? I've almost been doing this for 30 years. You guys are getting you guys are close, dude. I know it's crazy.

it's crazy. it's crazy. But being in this space for that long, um you kind of get used to the fact that a lot of the what would be accepted wisdom around health uh and fitness is is not true. Yeah. Um, and now back in those days, a a lot of the reasons why we countered some of the things that we heard wasn't because we had data to support it, although there was some data. It just wasn't a lot. It was just based off of experience. Like, we knew people who were healthy and fit.

And it was like, but they don't go by these guidelines. And the people that do go by these guidelines seem to be worse off. And so it was always kind of this uh the health and fitness space tends to be counter anyways I think because we've been trained to be a bit counter. But I'll go over the first lie and this one now I think is widely accepted that it was a lie. But I'm going to tell you guys right now. Look uh 25 years ago this was uh the law.

Yeah. Like nobody argued. Yeah. argued. Yeah. argued. Yeah. And it was that dietary cholesterol was bad for you. Yeah. avoid dietary cholesterol like the plague because if you eat dietary cholesterol, cholesterol, cholesterol, it's going to negatively affect your blood lipids uh like your HDL, LDL, and your total cholesterol, the result of which will be heart disease. disease. disease. Yeah. Yeah. Yeah. And so just stay away from foods in all those things that they're hyping up. In fact, if you went to grocery stores 25 years ago and you looked for health food, nine out of 10en of them would say low cholesterol.

low cholesterol. low cholesterol. Uh this is how believed it was. That's right. Um now what's the result of this? The result of it is people avoid Yeah, dude. That's one of them. The other one is uh and we'll get back to that. The other one is people avoided the most nutrient dense part of an egg, which is the yolk. Yeah. diet. You know, egg yolks are very high in cholesterol. They're also super high in some pretty incredible um nutrients. Um it's like nature's multivitamin. And so really, it created this like generation of like egg whites um and um and if by the way, especially for kids, the the this the studies on children who eat uh egg yolks and intelligence uh as they get older is pretty remarkable.

Mhm. And so we just avoided uh all these nutrient-dense foods because we're so afraid of cholesterol. It still hasn't gone away of dietary cholesterol. dietary cholesterol. dietary cholesterol. Yeah. But this this still this still there's people you go to the doctor and they're still worried about your cholesterol numbers and so like if they're not conveying that you know well obviously that like dietary cholesterol isn't the big factor here but they're not going to convey that. Yeah. I mean, you still see in especially in the, you know, muscle building, bodybuilding world, egg whites is still a thing.

Oh, well, that's just because they're trying to low calories. I think that's more anything trying to do that. Yeah, but it's still I mean, this reminds me too when people do that with the extra lean ground turkey versus regular. It's just like the difference in calories is is so minimal compared to what you're losing out on the nutrient side, which has its own benefits. So, it's interesting to to make that tradeoff of, you know, oh, I'm going to trade, you know, 30 calories and not get the dietary cholesterol.

Makes no sense, especially when you're trying to build muscle. muscle. muscle. Yeah. And a lot of what happened was, you know, like like I said, we avoided foods that were really good for us uh out of fear of, by the way, that this is uh one of the lies that now they've come completely back around and said, "Oops, we messed up." They now officially say dietary cholesterol uh doesn't really matter. It just it literally doesn't matter. Okay? Because some things matter a little bit. dietary cholesterol is not going to affect you in any negative way apart from what it may come with or other factors um in your diet.

But yeah, we avoided nutrient-dense foods and then what we did is we tried to replace them with synthetic with synthetic with synthetic way worse for you foods. Uh you you brought up margarine, which is crazy. Yeah. Yeah. Yeah. People stopped eating butter and instead started eating uh like plastic. I can't believe it's not butter cuz it's plastic plastic plastic and it's and and it was made with uh trans fats. trans fats. trans fats. Yeah. which are always bad for you. Uh and it is this when uh did Velvita cheese get popular around this time also for that reason?

Is it also like a no cholesterol cheese or low? Good question. It probably is like no cholesterol. cholesterol. cholesterol. Could you look that up, Doug? Cuz I'm I'm that I bet it came out around the same time like margin maybe it was before. before. before. It reminds me of like orange cocking or something. something. something. It's elita is not real cheese, you know. It's not real cheese. Just like margin isn't real butter. No. So I I wonder if that was why. Let's see. Uh contains cholesterol and is not promoted as no chole.

Also had a little bit of cholesterol in it. Oh, 10 milligrams, which isn't that much. So is it considered low compared to regular cheese? regular cheese? regular cheese? Yeah, I imagine that's what they also made cuz it melted and it stayed melted. So they engineered it in a lab. You know what the problem with cheese is super melty? Yes. I'm so curious of what the if it wasn't the cholesterol thing that made that's what I'm trying to get to the bottom of right now cuz Vita being fake cheese like what made them make Well, if you've ever melted real cheese on nacho chips, you know what happens?

It gets lumpy and if it cools then it gets hard. gets hard. gets hard. You could melt Vita in a microwave and you've got liquid cheese for a while. Yeah. Yeah. Yeah. You know what I'm saying? So, it's really just about It's like soup. Yeah. It's basically interesting. Velvita filled a market need for affordable shelf stable food during the Great Depression in World War II. Oh wow. Oh wow. Oh wow. Oh interesting. Oh interesting. Oh interesting. So they were trying to make something cheap. cheap. cheap.

Bolstered by Craft's aggressive marketing as a healthy diet product. So they did they did use the low cholesterol angle cholesterol angle cholesterol angle a little bit. Yeah. Okay. That makes sense. That is better for you because the fats in there are better or whatever which is pretty wild. pretty wild. pretty wild. Yeah. Yeah. Yeah. Yeah. The next one is that uh fat uh and then SLcarbs uh make you fat. Now the carbs make you fat I would is not a government um lie that was kind of pushed by I'd say the market as a response to the fat makes you fat um message that we got from the government.

So uh we were told to go low fat for a long time. So if you grew up in the 80s 90s early 2000s especially 90s Mhm. Low fat was the way to go. Avoid fat at all costs. Uh and this resulted in uh franken foods, low fat, high sugar. They had to find a way to make food palatable. It also resulted in lowered satiety. So people over ate even more uh because fats uh produce more satiety than than let's say carbohydrates and sugars. And it pushed people towards processed foods because you could process something low fat and still find a way to make it palatable.

But in nature, low fat generally tastes gross. Yeah. Yeah. Yeah. Um and it caused a lot of problems and fat is essential. And so I remember there's so many times I would train a client, especially a female client, female client, female client, and a lot of her issues were the fact that her fat was too low. I'd bump her fat intake and then miraculously everything would get so much skin and hair and everything else, energy and hormones. And it was like, "Yeah, you're eating 30 g of fat a day.

Like, let's get you up to 70 or 80 and watch what happens." And they'd feel amazing. Which is was so ironic, too, because when you think about how we probably evolved, we pro that was probably the the best thing. I mean, the first thing that you you kill an animal is you go after the fat. So, everybody celebrated. It's like, oh yeah, like the kill you. Uh the meat was valuable. Um and yes, protein is essential, but the but fatty meat was that kept you alive.

That's what kept you alive is very nutrientdense. You need it. Um, you need protein, too. But if you just eat super lean protein all the time, you'll actually die. Um, we've talked about this before, you know, uh, trappers and hunters in the west, many of them starved, uh, because they could only catch rabbits. catch rabbits. catch rabbits. It's called, wasn't it called like a rabbit disease? rabbit disease? rabbit disease? Yeah, rabbit rabbit, uh, rabbit starvation, I think it was called, um, because they couldn't get enough fats.

Um, so no, fats are essential. You need them, but we went through a whole generation of people believing they need to avoid fat. Now, this led to this crazy rebound effect where it was like, "No, fat is good. It's carbs that are evil." So, then we had this whole generation of avoid carbs at all costs. Do you guys remember when Atkins became popular? popular? popular? It was like massive, huge. I remember huge product machine. We were We were in uh middle school, high school time around that time when that was really really popular.

I and I remember because I remember a lot of the kids that I went to school with, their moms were were doing it, you know, that that were on it. Remember coming over and seeing like eating bacon and stuff like that all day long like this is different, you know? But you're like, what? what? what? A great a great way to sell a product is to take a lie that everybody believes and then sell the opposite. Yeah. And it has some truth. Yeah. Yeah. Yeah. And then you're going to crush.

So what Atkins did is uh the the message that was accepted was fat was bad. He came back around and said, "No, fat is essential. We need it. It's carbs that are bad." Now, he knew what you can see in the data. When you go zero carb, it you it really does crush your appetite many times. But more than that, it it's a generation of people who are so afraid to eat fat that now they can eat the fat that they've always avoided and now it feels like it's freeing.

Now the the fat, carbs, they don't make you fat. Too many calories make you fat. It's obviously more complex than that. Um but um it created a whole generation of people that went in the opposite direction. By the way, lowfat, low carb diets both have terrible adherence. So they're both uh just as equally ineffective. Um if you have to pick one, I go low carb because fats are essential and you can cause some serious health problems. Uh but super low carb is also not not not I I think any any diet that eliminates or tries to eliminate a macro is just a bad idea.

bad idea. bad idea. Yeah. Yeah. Yeah. Just gen I mean I think that's a good general rule. It's like if if it's telling you to completely eliminate a macronutrient, uh obviously if it's one of the essential ones, it's really ridiculous. But uh even if it's carbohydrates, to totally do that and then to think that you're going to go the rest of your life. That was the biggest problem I had with the you know carnivore uh ketogenic type of diet. It's just like just so unrealistic. Yeah.

And and now I understand uh with uh health issues and for the there's some extreme cases where it seems to help. Oh yeah, totally. Ketogenic, by the way, the original ketogenic diet was a medical diet. There were medical applications for it. Yeah. And so it it it may but like we always do I feel like in the the health and wellness space is we we bastardize something like that because it's something that was used in I mean again we're feel like we're we're on the the you know uh cusp of that right now with GLP1s.

GLP1s. GLP1s. Yeah. Yeah. Yeah. This is something that's been around for a really long time. We were medically prescribing it to people that really really needed it that were you know morbidly obese and this was like the option to save their life and now it's turned into everybody who wants to lose 5 or 10 pounds just throw them at people. Yeah. Yeah. Yeah. I mean that's what's getting you. I mean you guys are you guys paying attention all the commercials and ads and the the pill forms now and all the celebrities that are that are that are Well, I'm going to tell you right now twothirds of every twothirds of America will be on a jail.

Yeah, you called that. Um, I thought that was aggressive when you first said it, but I don't disagree anymore. And now I'm I'm I'm willing to potentially retract what I said as an argument with you early on, which was it was going to be a net positive. I'm not sure anymore. It's it's become so popular. I knew it would be I knew some people would abuse it, it, it, but we're we're quickly getting to the place where place where place where uh more people that shouldn't use it are using it than the ones that probably need it or should be using it, right?

Melted bodies are a thing now. Yeah. Gosh. Um yeah. So, uh what makes you fat is eating more than you burn. It's obviously more complex than that. We've done lots of episodes going into detail, but it's not carbs or fats, uh that are bad. Um fats are essential and carbohydrates carbohydrates carbohydrates give you energy. Um and going too low carb for too long often times causes hormone issues in people, especially women. Um and believe it or not, going no carb for too long can actually cause insulin resistance.

uh which sounds uh like it shouldn't be the case, but you can see the data. Um in fact, people like uh Dr. Mcola, who was like super pro no carb, now advises everybody uh you got to have carbs at least a couple days a week to avoid that. Also, buy any MAPS 15 style workout program. Get any other MAPS 15 style workout program for free. Buy one, get one free. Go to maps15bogo.com. All right, real quick. If you love us like we love you, why not show it by rocking one of our shirts, hats, mugs, or training gear over at mypumpstore.com.

mypumpstore.com. mypumpstore.com. I'm talking right now. Hit pause. Head on over to mypumpstore.com. That's it. Enjoy the rest of the show. Next up, uh, low sodium. Avoid sodium. So bad for you. It's so funny because it's like we do this to things that are essential. Sodium is essential. Mhm. Mhm. Mhm. You'll die without sodium. You need sodium. sodium. sodium. Yeah. those wars just because everybody needed it. needed it. needed it. Ancient world fought over salt. They used to actually kill frustrating cuz it's still very pervasive. Yes.

I was going to say it's I was going to say it's remained very popular up until I want to credit one of our partners uh element with this. I mean, up until that point, nobody was even putting like the right amount of sodium in electrolytes in electrolytes in electrolytes in electrolytes, which is a supplement that's supposed to help replenish that. And there wasn't an appropriate dose. That's how like overly we were we were compensating on the other other direction. direction. direction. Yeah. Sugar instead of salt.

It it really was when they hit the scene and I remember we didn't even look at the product for almost a year in our studio because up until that point every electrolyte that had came out before was a bunch of [ __ ] It was something that was that was that was didn't even have the effective dose of sodium to replenish. They have like 100 milligrams of sodium. So I remember you wouldn't even look at it and then you open the box one day and you're like, "Oh my god, this is like the first the first the first Yeah.

Yeah. Yeah. electrolyte that." And so I feel like we're we're barely going the other to your point like I don't I think it still is. is. is. Yeah. I I I find myself constantly having to educate and talk to my friends even too like that you know this is this is healthy. This is something that like you know your body needs to have adequate amounts of electrolytes and salt salt salt and and and just to even just to for hydration you need it. So, um there are special populations that um that need to control sodium intake, but small they're pretty ill pretty ill pretty ill already.

Um otherwise, uh and you know, here's why the data showed that there was a correlation between a high sodium diet and worse health outcomes. What you're looking at if you take 5,000 people 5,000 people 5,000 people Yeah. and you just take Yeah. and you just take their dietary information and you look at sodium, I can correlate high sodium with poor health easily. But it's not because it's the sodium. It's processed foods. That's right. When I look at high sodium for the average person, what I'm typically looking at is a diet that is very high in processed foods.

And so if you don't control for that, you're throwing in a bunch of people. This is why they thought for a long time that that coffee caused cancer, but this is true. Not that long. It was decades ago, but studies came out showing that coffee drinkers had more cancer. It's because they didn't control, you know, back in the ' 60s, '7s, and ' 80s, the heaviest coffee drinkers were smokers. Y Y Y and so they didn't control for smoking. They just looked at coffee. They're like, "Oh my god, everybody who drinks the most coffee gets a bunch of cancer." Which is funny because the opposite is true.

Coffee has anti-cancer effects. We just had to control. Coffee was helping you. That's right. That's right. That's right. Yeah. So sodium when you just look at sodium if you want to pick out uh high processed food intake one easy way to do it without going digging deeper is look at who's consuming the most sodium you'll almost always see whoever's consuming the most sodium that's consuming a lot of heavily processed food food food which is okay which is if you understand uh if you look at any uh box food or or or frozen processed stuff is it's they load the [ __ ] out of it it's so it preserves it so it's a strategy it's also a ingredient palatability.

Yeah, it makes it more palatable, but even more importantly, it extends the shelf life, which is probably one of the most important reasons why they load it with as much cuz you can you can get away with just adding some of some sodium in there to make it taste a little bit better, but they put so much in there and it's to preserve how long it lasts. It's more about the palletability cuz they can Oh, you think so? Yeah, cuz they could preserve. So, salt used to preserve food back in the day before modern uh ways of preserving.

What it is is that food uh companies when they make a processed food, the goal is to make it as palatable as possible. Duh. So, every ingredient in there is uh put in there to make it as palatable as possible. One of the ingredients in palatability is sodium. So is fat. Salt and fat sugar. One of them comes with the other two come with calories. One of them doesn't come with calories. That's right. So salt, sugar, and fat are the three main ingredients in palletability. Now, food scientists have gone way crazy with this.

They've also they've added chemicals and color. They know how to change the the texture. They they do all kinds of crazy stuff to make food. Like a a Doritos chip is hyper hyper palatable because of all the stuff that they've figured out uh with science. This is why you overeat processing. processing. processing. It's a master class in ultra processing. Totally. Uh but salt is an ingredient. So, you want to by the way, element is a great example. So, going back to sodium, I agree with I think Element was the first one to courageously put out a product that's 1,000 milligrams.

Oh my god, 1,000 milligrams a serving. Like, that's crazy. First off, if you need electrolytes, you need you need a decent amount of salt. Number two, it's sugar-free. There's no artificial sweeteners. Why does it taste so good? It's 1,000 milligrams of sodium. sodium. sodium. Yeah. Yeah. Yeah. So, Element was like brilliant in a lot of the directions that they went. So, sodium is um an ingredient palatability. But here's the deal. If you eat a heavily processed food diet, you're going to be unhealthy. Mhm. For the most part, if you don't eat a heavily processed food diet, you eat whole natural foods, uh especially if you work out, especially if you work in the sun, you you need to add salt to your you need to add salt to your diet and salting your food is often not enough.

enough. enough. I'm so stuck on this uh palletability reason is why you think the whole thing is cuz why is it then s if you were to measure like you cook whole foods? whole foods? whole foods? Yeah. Yeah. Yeah. And uh you personally salted it and I mean salted it up. Yeah, you wouldn't even come close to the amount of sodium that's in this packaged food to make it taste good. In fact, if you put the amount of salt if you like a salt shaker on your food uh to equate to the same amount of sodium that's in a processed food, it would taste it wouldn't taste good.

It was like It wouldn't taste good. It was like you'd be overs salted. You'd be like, "Oh, I taste this salt." So, why don't it's the combination of things that they put in there which allow the palletability meter to keep scaling up. So, but like like you could can foods with no sodium. They'll last a long time. You could box them. You could freeze them. They'll last a long time. It's all about palletability and it's they've got they've got the It's so wild to me when you think of it like that because that's the other thing that like I remember what I teach clients is that because they're like a balance between salt, fat, sugar.

Uh and so they know how to like keep raising the bar and it typically looks like a lot. It's crazy when you think of the science that then has to go into that because I remember when I first started teaching clients that you that they could go freely salt their food when they're eating when they were eating whole foods. Uh, and I put them on there. They'd be like, "Well, how much can I season it and salt it?" I'm like, "Go to town." Yeah. town." Yeah.

town." Yeah. Like, "What do you mean go to town? Like, should I measure?" I'm like, "No, salt it all up. I don't care. Like, is as much as you like for it to taste good." And I remember them having a hard time to wrap their brain around cuz it's around this time when sodium is so bad for you. And I'm like, listen. Yeah. We're eating all these whole foods. You're not in you're literally your sodium intake is cut to 1/4th just by going from processed to whole foods and salting the [ __ ] out of it.

So, it's interesting that you're you you can't even you it's almost like you can't I mean, obviously, it's possible, but it' be really difficult to salt your whole foods to come even close. Not even close. close. close. I remember I saw I used to have this thing. I kept it in my in my trainer area years ago and it showed what uh one like fast food meal was of sodium. One like superersized meal at McDonald's was like somebody who ate whole foods and salted all their food for like a week.

Like one one meal out was equivalent to a person who ate three or four square meal whole food meals a day and salted all of them would take the same. Have you guys ever accidentally bought a processed food that was low sodium like peanut butter? peanut butter? peanut butter? Like you didn't even realize, oh, peanut butter's got a lot of sodium. Go eat low sodium peanut butter. It's gross. Well, that's why I think it's it's it's so embedded in there that like you don't taste the salt necessarily, but you start looking at the packaging of all these things and you see the amount and it's it's astonishing how much they like pack in.

pack in. pack in. Yeah. Yeah. Yeah. Yeah. I've had it with uh uh sodium from the dietary sodium uh 70% of it comes from processed and restaurant foods. 70%. 70%. 70%. Yeah. Yeah. Yeah. The vast majority. And not all the so sodium in processed foods is salt. So it's not salty necessarily because they use MSG or sodium nitrate. MSG is MSG is MSG is and so that doesn't taste salty, but it's used to preserve the food. Okay. Yeah. See, that makes that makes a little more sense to me cuz it's just like it doesn't make sense that cuz if you were to salt even anywhere remotely close to MSG, gluten, and sugar make it in everything.

So here's what happened too, Adam. Uh everybody got afraid of sodium. So companies figured out how to use other preservatives to increase palletability and to preserve the food that weren't sodium. So now you low sodium food. Is that the is that where the MSG came from originally? from originally? from originally? Um I think it's been used for longer than that if I'm not. Yeah. For a very long time. We've also learned about the addictive properties of MSG too, right? Yeah. Yeah. Know it's interesting. But yeah, so uh and by the way, I I started to piece this together as a trainer because I'd have cl I when I pieced together if I just tell my clients to eat as much as they want but avoid processed foods.

It was such a game changer, you guys. It was like was like was like it was the craziest dietary light bulb moment of my entire career. Suddenly I had all these clients who could eat as much as they want, just avoid processed food. Everybody's losing weight, everybody's getting in better shape, everybody feels full. Yeah. But then I with the my most consistent clients, I started to have to recommend uh like more sodium electrolytes because they get some of the symptoms the symptoms the symptoms of low sodium uh because processed foods uh are so high in sodium and when you make food even if you salt it, it's not nearly not nearly as much.

I think do you think that's the push back that because there's still some push back on uh electrolyte products um like element in the fitness space and I think it's related to comparing to the average American who still eats tons of processed foods processed foods processed foods but I think that there's a there's a bit of a bias there. It's like if you're if you're listening to a fitness health and fitness podcast, you're probably trying to eat better and exercise and I'll give you two options.

Here's the deal. uh if you have a crappy heavily processed food diet and you're like, "Yeah, I'm going to throw more sodium uh at myself cuz I need it." You're wrong. That being said, if you're eating a heavily processed food diet and you love things that taste good, you probably also love drinks that taste good. And I'm going to make this I'll make this case all day long. You're way better off drinking Element than soda. So go for the sodium if you want something that tastes good versus your Coke.

Coke. Coke. Yeah. Yeah. Yeah. It's going to be way better for you. So that's my argument. So even in that context. Even in that context. Uh next up, avoid the sun. This one's one of my favorites. This one still pisses people off, dude. I know. Still pisses me off, dude. I got I got some new data for you guys on this one. I actually saved it. Uh because Uh because Uh because and the sun isn't always kind to me. Yeah. Yeah. Yeah. So you want to not get sunburned.

That's it, though. Okay. But they turned it into like sunscreen yourself all the time. Stay out of the sun. They start reading all the chemicals they put in freaking sunscreen. No. Four studies were put together and here's what they found. Uh all cause mortality in people who avoid sun was two times higher. God, two times higher. Uh there was a there was people who got a lot of UV exposure 16% drop and all cause mortality. 36% drop in cardiovascular and stroke events. So you know what's interesting about this?

Avoiding the sun like it's uh the plague is as bad for your smoking. Yeah. Yeah. Yeah. In this data, stay inside. Yes. It's like, what have we done to people? And not only that, but the sunscreen people are using, it's these crazy chemicals that have like hormone effects. We're like, stay out of the sun. Bad idea. But it's bad for you. They're lying. And then on top of you slowly die. Then they're like, "Slather this crazy chemical stuff all over your face and body." body." body." Yeah.

Yeah. Yeah. And put it on your kids too, everybody, before they go to school. I'm really curious what if I'm going to notice anything like that is measurable from consistently using uh the sauna and being out in the sun and like I'm doing this like daily right now and yeah I know what all the research says about all all cause mortality on both the sauna and the sun and this is I've never been this consistent with both of at least not since I was a kid with the sun for sure laying out uh almost daily and then in addition to that.

I've never had a sauna that I've had access daily to. Uh, and so to be doing both of those, I'm curious to see if like sleep, energy, skin. skin. skin. I'm sure you'll feel it. Yeah, I know. Like I definitely feel better. Like I can already tell the difference of that. It does feel good, but I'm so curious if like there's going to be like a measurable I mean, do you have any uh do you have any theories if I I I'll see a measurable difference or I'll be able to like point to Yeah, I think so.

I think immediately probably you probably already feel better. better. better. Better skin, I would imagine. Yeah. And I think as you continue doing it, you're going to notice um more and more health benefits. But it's one of those things that uh if you don't if you do it for a while and then stop for a while, that's when you'll notice. You know what I mean? I feel like that's with everything. I feel like a lot of stuff like if suddenly you stop going out in the sun for a while.

Yeah. know I think a lot of stuff that we talk about is like that s like the reason why I feel like we can talk so much about we've been doing this for so long and there's been many times in probably all of our lives where there was something that we did consistently health and fitness related and then didn't do it and it's the didn't do it part that I actually I think I noticed the most like sometimes it's really hard a lot of the stuff that we talk about like oh this has got this much percentage of benefits and it's this will help you with that and it's like and a lot of people would argue like I didn't really notice a difference you know but it's Like if you do it long enough consistently and then you don't do it is when you tend to really notice the difference.

the difference. the difference. Well, here's the thing. Like if you if you took someone, put them out in the sun and then measured um you know the UV exposure, stress factors. Uh yeah, you would see some bad stuff happening. But by the way, you would see that with exercise, too. You go do a workout, it's a stress on the body. Now, can you work out so hard that you damage yourself and cause problems? Yes. The workout needs to be appropriate. So does the sun exposure. If you never go out in the sun, you got to go out little by little and build up your tolerance.

Sunburn is not good for you. That's the issue. But going out in the sun and avoiding it all the time, that'd be like saying exercise is stress. Avoid it. Avoid it like the plague. Terrible idea. Yeah. Is there any like studies though that have really teased that out in terms of like the long-term like chronic exposure like burning level versus just like, you know, frequency and dosing of it? it? it? There is. So you could find data on sunburns. Uh when people get a bunch of sunburns, that's a problem.

But people who go out and work out in the sun or in the sun who've built that callous, uh they live longer. They generally live longer. They're also outside more which you know has its own uh implications. Yeah. Cuz me know that that's the biggest scare you know that we're always getting like inundated with for cream and like whatever. Like even makeup has like sunblock now and it's like everywhere. everywhere. everywhere. It's w it's wild. All right. Next up, the last one. Uh, and this one is changing.

Uh, but for a long time, like if you wanted to get lean and you were going to exercise, but like don't lift weights. That's the worst way to get lean. This was believed for a long time. It still is believed by people and I would say uh the older generations because they grew up in in our, you know, know, know, I would say it's still ones that think you're going to turn. I'd say it's still really popular in general pop, dude. Um, we had a video not that long ago that went viral that was talking about uh this uh in fact we I think it was a video where uh we were rank the the staff had us rank things.

Oh, Oh, Oh, and for fat loss and I think we put cardio like the bottom and lifting weights obviously the top uh and that went because it went viral and it went beyond our our little network, right? I feel like within our network or our bubble I I feel like this is kind of common. it's become common knowledge and more people are aware but this reached beyond that and there's a lot of people that were like these idiots you know think that like so I don't know I think that when general pop still still this this is the prevailing theory is that cardio is the best way to lose body fat training is not for that no so cardio burns more calories than other forms of exercise that's true uh and fat loss does uh occur when there's a calorie deficit when you burn more than you take in or take in less uh than you consume.

Uh but uh cardio is not muscle sparing. Uh so if that's the primary way that you exercise uh to lose weight with a calorie, you know, uh deficit type diet, you'll see a lot of muscle loss. You'll see 40% of your weight come from muscle. Strength training is muscle preserving. It doesn't burn as many calories, but it also tends to move your resting caloric burn up through metabolism boosting. Okay? So, it's just it's a great way to get lean. If you had to pick one form of exercise to get lean in combination with other lifestyle factors, cuz just exercise by itself isn't a great way to get lean.

It's a great way to get healthy, but not lean. But if you had to pick one, uh, strength training is king. Uh, but a lot of people don't realize that, don't know that. They think because it doesn't burn as many calories. calories. calories. Or what they'll do is they'll hear strength training strength training strength training is good uh could be good for fat loss. Let me just turn it into cardio so I'm going to do a bunch of circuits and stuff like that because it burns more calories.

calories. calories. Uh but we now know um it's the best way to per to burn body fat and definitely the best way to preserve and of course build uh build muscle. So anyway, um back to Element. Have you guys you guys see their new lemonade iced tea? Yeah. Tastes like an Arnold Palmer. It's got It's got a little bit of caffeine. 50 milligs of caffeine. I tried it over the weekend. It was really really really Katrina was pumped about that. So Katrina doesn't take uh a lot of caffeine.

She's really sensitive to it. Um Um Um and so 50 milligrams for somebody who doesn't drink. doesn't drink. doesn't drink. That's perfect. That's perfect. That's perfect. Caffeine actually gives you they put theineine in it too. So it's balances it out so you have like a longer lasting uh so it's you know electrolyte plus if you don't have a lot of caffeine and you're in a hard workout drives it. This is a great way to to fuel your workout. Well, you're you're also low caffeine, too, right Doug?

Yeah. Yeah. Yeah. Yeah. You're you're not a big caffeine drinker either. drinker either. drinker either. Right. Right. Right. Now, would you try a 50 milligram or is that that that Oh, absolutely. So, that's not too like you could you don't do well with pre-workout stuff that's like 200 milligram. milligram. milligram. I pretty much avoid it cuz I don't feel great with caffeine, but theine does actually help a lot. Oh, yeah. The studies on the caffeine and I imagine because I know what it feels with theine feels like with 100 or 200 milligrams of caffeine.

I'm sure with a nice mild dose of 50 milligrams, it's probably really easy for someone like you or Katrina. Totally 100%. All right, I got a cool study for you guys that's really I mean it's really it's going viral right now and it's uh it's going viral because it compares two groups of people and um it shows um well how you can predict happiness. I'll just say that. So check this out. this out. this out. poor Americans. So people who are below like not middle class are considered poor who go to church several times a week are happier than wealthy Americans who don't go to church.

So you could be poor, go to church a few days a week and they they report they report that they're happier. So 36% of people who are poor who go to church several times a week are happy. 26% of wealthy Americans who don't go to church are happy. Isn't that wild? Now, the happiest group, of course, is wealthy Americans that go to church. Yeah, I was just going to say, let's shoot for that. So, not saying obviously what this is not saying is that being poor is not a factor, right?

If you're poor, it's hard to make end. It's a mindset. Yeah, that definitely can affect your quality of life. For sure. Like, it's not it's not saying that it doesn't. But what I think is wild is that it's it's more it's more a better predictor is is being in that community going to church. Yeah. Yeah. Yeah. Pretty cool. Pretty cool. Pretty cool. It's the purpose of it. Pretty cool. Pretty cool. Pretty cool. Yeah. I wonder I wonder how that that uh compares to just a any sort of person who is involved in something communitydriven and relationships and I'm glad you said that.

Uh okay, cool. You have something for Yes. Yeah. I'm glad you said that. So being in an active community is uh is really great uh for happiness. So having great relationships, meaningful relationships, uh the data is good on that. Uh but when you compare it to church, for whatever reason, I know I think I know the answer, but again, I'm I'm Christian. Uh church is actually better, but that doesn't mean uh it's not great to just be in community. It's very good to be in community.

Well, I think I think there's a way to even being if you were not a Christian, you could still unpack that. I mean, you uh you're you're believing in a a higher power than yourself. Offloading control, Offloading control, Offloading control, right? You offload the that, right? That there is there's a everything happens for a reason, good or good or bad or indifferent. indifferent. indifferent. Explain everything. There's there's a there's a good ending, right? right? right? You know, You know, You know, so there's so uh yeah, there's hope right there.

Uh, so I think that it it it pairs community with that, which is got to be where that comes from, right? Just community by itself has positive benefits, but does it if it that could lack purpose, it could lack the the personal responsibility like it could lack lack lack there's also this and and I this I have limited experience because I haven't I haven't been to like a million and one different churches so I'm sure it's different. Um I know there there's there's people have had bad experience.

I've been to a lot. Yeah, you have you've been a Yeah, you have. So, have. So, have. So, you actually beat me, which is great. So, I know that um cuz I've also uh recently looked at data on relationships and they're not all the same. I brought this up on a previous episode, but there's like um a lot of people have what are called duty-free friendships. I think I brought this up a few few episodes episodes ago. Absolutely no duties. Yeah. So, yeah. So, duty-free friendships are like like friends, but you don't do life together.

So, it's like, "Hey, how you doing? Oh, I'm good. We're cool. How's Yeah. Like we don't I don't like we don't like like I don't suffer with you. Yeah. Yeah. Yeah. We don't like really let each other in on our struggles and stuff. It's like we like to keep people at arms distance and we're cool and that's better than nothing. nothing. nothing. Uh but it's not the same as like real You actually didn't talk about this on the podcast. You talked about this in a a a question you asked a live a live caller called in.

Oh, Oh, Oh, a lady came in and you were giving her It was our lady who called in a second time and I because it's the first time I actually heard you use that term. Yes. Uh so the probably the regular audience has not heard that unless you listen to all the live callers because that's the first time I'd heard you refer to that as a duty. Yeah and I know in my experience again this is what I've seen. So I go to a great church have such a great community um uh and I know that you know our faith encourages this.

It encourages um confessing to each other doing life forgiving grace. People are people so you're always going to get messed up people but it kind of encourages like this deeper uh type of relationship. Um, and so I think that that could definitely be a part of it. Um, but I I I again I think uh when you look at the data on this duty-free kind of friendship thing, that's exploded. You know, it used to be back in the day like your f your family, everybody lived close to each other, so they know your business business business uh or your neighborhood, everybody knows your business.

Sounds like a bad thing and I can get that, right? I can get like you don't want anybody to know your business, but now you don't have like real close friends. Yeah. What do you think that what do you think that is the big determining factor for that? First of all, men are bad at this stuff already. Terrible, Terrible, Terrible, right? So men are already uh you know worse generally speaking. Um but then what what separates let's say even the three of what makes that different in each one of us like is it more child uh like what we grew up our childhood?

What what do you think what do you what do you think separates even the three of us with that? like the way we are with relationships with people like that. Why one of us would have more or less of that? What do you think it's caused? I don't know. I can't speak to everybody. I can speak to myself. Um I think I feel like I know how I used to feel. It's changed a lot. So it's totally different now. But you you know you asked me 5 years ago.

Um I felt good being the friend that was there for somebody. But if you were there for me now, I felt like uh like a burden. So why would I share? Yeah. Yeah, my challenges. challenges. challenges. Yeah. Where do you think that comes from? Cuz you had such a good upbringing. upbringing. upbringing. Family and community. I think I was the oldest and so I had that kind of thing. You know, you know how it is. You know, cuz you're the oldest. oldest. oldest. I am. But we have this we're different here.

This is why I'm asking because I find this interesting because uh you would think based off of my childhood being the oldest, I would share that in common with you. But I would think that I think you and I are very different than that. Well, I've heard you say when you're with your younger younger siblings, it's hard for you to be like peers. peers. peers. That's true. That's true. That's true. Yeah. So, that's that's part is that not part of it? No. I mean, it it hasn't impacted this part with cuz the relationship part and I'm try I'm trying to unpack as we talk.

Do you talk to your younger siblings and call them about your issues and problems? problems? problems? Definitely not. Definitely not. Definitely not. That's what I'm saying. But with other people, I do. I have a lot of friends groups and I lot I have a lot of friends groups and I I would say they're a lot of them aren't duty free. I think a lot of them like I do uh I I even uh uh relationships that you guys are aware of that I've made even through this podcast.

I tend to deepen those and and do things and share. I'm open. But like so um I'm not like that, but I should be based off of the things that you're saying right now. Right. I don't know. That's interesting. You know, it's funny. I just saw a clip on social media the other day of this this girl. She was like in her 20s and then she's like her older brother comes over and he's in his 20s and they have this great relationship and she's like why do you think we have such a great friendship and then the brother's like because we went through a lot of trauma together with our parents and so I thought I'm wondering if uh you guys went through the crap together if you guys like stuck together as a result.

I mean that's my sister and I. Yeah. Yeah. Yeah. So my sister and I are like that. That's for sure the truth. Um but I'm not just I'm thinking about other people. other people. other people. I don't know. Outside of family. Yeah. I don't know. you know, like in because uh I mean what you're sharing about yourself, I think is has been something that you've obviously been open about and you've been working on, right? Being more of that even with us, right? We have this brotherhood and this bond, but for a long time, I feel like you you feel like that you're being a burden if Right.

So, but it's something that you've been you've been you've been But I'm not that way and I should be when you think about like your the things you're pointing out, the the trauma I went through as a as a kid, the uh being the oldest. Um, I should kind of have similar, I would think, uh, traits with you, but it it's different. And I don't know why it is. I know that in my in my in my late teens to early 20s, I do remember connecting the dots pretty early, the power and value of strong relationships and I leaned into that.

So, I know I know that at some point I made that connection of like, man, when you when you build and I and I teach this to my my younger siblings, my my kids that I mentor and cousins that are younger than me and stuff like that. In fact, I just had this conversation when my cousin was my younger cousin who's in his early 20s about just how valuable it is to to be good to others, uh to find ways to add value to their life, um and foster those relationships.

Because right now you may not see the value of it at 22 years old. But I said if you practice that for 20 years, you'll look back and you'll have this rolodex of 30, 40 people that you can call a friend that you could pick a phone up at any time and be like, "Hey, I need help or I don't have a job." And like I said, and that really adds up in life. And so don't underestimate the value of that of spending those that time.

So I you I don't know where that I don't know. Yeah. Yeah. I if I could speculate, it's probably more uh the upfront like radical honesty piece. Uh so when you present that with people, it's probably like it opens an opportunity for more of a a deeper relationship with people because otherwise they're going to be turned off. they don't want to get that deep right away or they don't want to like um accept, you know, the feedback and so they're going to move on and then whoever kind of stays around.

I would imagine you probably have deeper conversations with them. That's that's an interesting thought. How do you how do you guys feel about being taken care of? Like if you were really sick or incap like you were incapacitated for like years, how would you feel about people just doing everything for you? Yeah, Yeah, Yeah, I I could see that being a challenge. I mean, I'm kind of in between both. I probably more with S in the terms of like the independence of it and like I've tried to be better about and it's help the reason I brought that up is cuz that's what I've been working on a lot since I've been hanging out with you guys was just like tell it like it is you know like first off instead of like try to uh you know be nice and and and allow um you know people to talk and have their opinions and all this and not really contribute to it.

It's like, well, I'm going to say what I'm about, too. And then we just kind of meet there. And it's it has helped with like the types of relationships I have now. But, um, you know, for me, I I still I struggle with I I want like all mainly because of where I'm what I the chip that I had, you know, that kind of led me into like my own independent work and and my drive of like trying to get successful because it wasn't there. like the the expectation wasn't there.

Uh and so I wanted to prove to everybody. It was like a proving thing which I've outgrown and and I don't you know I don't need that like but at the same time like I have this fierce independence you know and so it is it's a struggle. I don't I don't want somebody wipe my ass. I don't think anybody does. No I don't think so either. But I think you're on to something Justin I hadn't thought about from that perspective from the radical honesty perspective because you're probably right.

Um, I mean, I guess you guys are better to even what your experience when we all first met, uh, or the first time we met. It's probably disarming when someone you like, you know, that this person is going to tell you the truth. You might not like it or not, but you're just like, well, at least I know it's honest and it's the truth and and starting a relationship off right out the gates with like radical honesty like that tends to probably disarm or open the other person up.

Some people aren't ready for it. Yeah. Right. Right. Like Exactly. Most people probably are guarded and then if if I start a relationship where I can be like that earlier than the average person, maybe that opens up that possibility of relationship and connecting faster or more often. I that's a I think it's an interesting thought. interesting thought. interesting thought. I think I think too it's like with uh like real uh deep close consistent friendships there's a lot of sacrifice in the sense that you sacrifice uh privacy.

privacy. privacy. Mhm. You sacrifice time. Yeah. You know, like imagine people just coming over like they're not calling you telling you to come. They're just going to open. Hey, I'm here. What's going on? You're like, I'm in the middle of something, you know, my kids and I are struggling. What you don't want them in the house, you know, or your house is dirty or whatever. whatever. whatever. There's a lot of sacrifice. There's like anxiety. So, especially if you're a kid, uh, like to go make those kind of friends like you can get rejected.

You probably will. You probably will get rejected a bunch of times. And so, it's easier to just not. it's easier just to have that surface. The extreme um example of that is like social media friends. Like people are so afraid to have like real friendships, but they'll talk talk talk through social media um or post on social media which is really just a um when you when you guys went to when you both were in uh like elementary, middle, and high school, was it like the same group of people you grew up with or did you guys move around a lot?

See, I had I had close cousins so I never felt the need to have those kinds of friends. So I grew up with cousins. Yeah. Yeah. Yeah. One cousin in particular, my cousin Se that I never felt uh like um attached to or like I needed to have I mean I had friends in high school but it was not like my family. So I think if I didn't have that I probably would have invested more u in my school friends but for me it was like if I didn't have friends I I couldn't care um because I had my Yes.

cuz that were really different there like cuz I didn't have the closeness that I didn't have that they were your family and we moved a lot so I was like I I just as I started to meet new friends in a friend group I had to start over again and do it again and so I'm sure it exercised that muscle at an early age subconsciously you know what I'm saying cuz out of survival survival survival uh new area I have no family I I have no I'm no friends yet so I have to make friends friends friends it takes work oh and it is it is you got to actually go out to try to make friends my friend Chuck was telling me this like and guys are terrible especially when you get older, he's like, "Hey," he goes, "If you want to make friends, you got to go like make friends by accident." He's like, "You actually have to make it a goal.

Put an effort. I'm going to go." He actually tells a story uh when he went to college. He's like, "There was this one guy." And he explains him as like this guy, he's like, "I really want to get to know this guy. I think I could learn a lot from him. He seems So, he's like, "I pursued him. I literally pursued him as a friend." It sounds funny. It sounds like someone you pursue is like you're going to date, but he's like, "No, you got to actually like pursue uh friendships.

It takes a lot of work. Um, and then you know when you get older, you have kids, a wife, a job, job, job, if you just wait, nothing is going to happen. You got to actually go out and kind of make it, you know, kind of make it happen, you know. So, it's true. Yeah. So, and that that's very strong contributor to uh happiness. Loneliness is exploding. is exploding. is exploding. If you look at the data on loneliness, it's crazy it's crazy it's crazy uh how lonely people are getting even though we're more connected, you know.

I saw something interesting I thought I wanted to bring up to you guys hear what your what your thoughts were on it. Um, so, uh, Walmart just came out and, uh, said they're going to discontinue selfch checkckout lines. checkckout lines. checkckout lines. Yeah. Because Yeah. Because Yeah. Because revamping 650. You think it's You think it's theft, it's theft, it's theft, dude? They had so much theft, bro. Is it really high? Yes. They had a lot of theft. Oh, I didn't know that. Yeah. Yeah. People were just going crazy with that in the You got to think if that's happening at that rate and that high at Walmart, it's probably happening happening at a lot of the selfch checkout points.

Depends on the store. the store. the store. Yeah. Yeah. Yeah. Interesting. Walmart attracts uh certain types of customer and so their theft was high. You know, that's a really interesting Target doesn't probably have that kind that kind of problem. Would be that'd be such an interesting to thing to look at. Whole Foods. Maybe Target. I'm not sure. Well, but Walmart's Walmart, dude. Like Walmart. Walmart. Walmart. Yeah. South Walmart. Walmart is different than Target. I mean, there's a reason why Target's nickname is Tarier. Yeah. It's a fancy fancy Walmart, Doug.

That's true. Don't you know that? Well, yeah. Walmart is like the place like some I've been some places here in the US where it's like the only store, you know, that provides anything. Now, I went in there the other day and I did notice and it was it was interesting because it was right around the time I read this this article and I uh I did notice that the way their selfch checkout line first of all they have a bunch of them and it's in this like kind of pit area and there was like I want to say like 10 12 of those and Target the way they have theirs structured is there's only I want to say six and then there's a person stationed facing the four things and that's not how Walmart is is structured.

It's not set up that way. And so Walmart's incentive is uh all this is always an incentive but Walmart has a huge incentive to be the lowest price. This is what makes Walmart Walmart. They are are are brilliant at uh cutting cost like with efficiency with product accuracy knowing how much they need to order. Like Walmart literally is gen whe whether you like them or not they're genius at figuring out how to make products as inexpensive as possible. So when it comes to like selfch checkckout, that was another way to make things way less expensive.

So they're probably like as little people as possible. But the theft, you can look it up, Doug. Look at Walmart. Yeah, Walmart's the self. Well, it makes sense. But but what I find fascinating about that, why I wanted to bring that up is because as like will other stores follow suit? And so based off of what your theory is right now, this might just be a Walmart problem and not like a like a a selfch checkckout problem, checkckout problem, checkckout problem, which is interesting. Like that's really interesting that it's only there.

Are you looking it up, Doug? Yeah. So, shrink theft. High shrink. Yeah. It's up to 16 times higher than cashier staff lanes. Yep. Increased theft, including skip scanning and fraudulent activity, has prompted the retailer to bring back cashier monitor lanes, implement AI powered cameras, and increased receptor uh receipt audits. How now I'd love to see how that compares to say at Target, like how is that compared to other So, put Walmart versus Target uh uh theft. Yeah. theft. Yeah. theft. Yeah. Cashback glitches. Cashback glitches. Cashback glitches.

Yeah. Yeah. Yeah. Like what? They just How does that work? There, bro. There's there's there's social media clips where people explain how you could take get your stuff for free at Walmart. Wow. Oh, really? Yeah. Dude, you know what skip checking is or skip checking is? Yeah. You know, like scan one thing, pretend to scan another thing, put it in a bag. a bag. a bag. Yeah. Yeah. Yeah. Yep. Yeah. Yeah. Wow. So, Target as well. Uh estimating $1.2 billion profit hit between 2022 and Okay.

See, that's got to be high. That's got to be s That's super high, too, s. But I don't think that they're Okay, compare. Go down. Compare their uh their shrinkage. It's hard to compare because Walmart's bigger. So, I don't know if the number is Yeah. Well, yeah, you can't compare a dollar amount, but I mean, as a percentage, that's got to be high. What would you would you would you That's nothing to sneeze at. Yeah. Target heavily emphasizes the the impact of organized retail crime as a major contributor to safety issues.

While both blame theft, analysts suggest Target's inventory management issues may have exacerbated the issue. Yeah. So, it's different, but I would guess that you're going to get depending on the location of the store, you'll get more theft. theft. theft. I mean, that's that's not that's not like a crazy theory at all. I mean, obviously, both Walmart or Target, I remember my brother better areas are probably going to do I remember my brother telling me in San Francisco, remember they passed those laws? I was like, you had to steal.

I remember what it was like, dude. People were coming in with with garbage bags and just He saw it. It was right in front of his face cuz they had a law in San Francisco. It was like if it was under $1,000. under $1,000. under $1,000. Was it under $1,000? They wouldn't Yeah. They wouldn't prosecute. 500. Yeah. No, it was a,000. It was,000 under,00. under,00. under,00. It was some number, right? Like if it was under this number, then you're then you're literally clearing the shelf off worth $900 worth of product and then turning around the corner and then selling it on the street.

He saw it with his own eyes. He goes, "Dude, a guy two guys walked in with garbage bags, filled them up, walked out, went around the corner, laid it out on the street, and started selling it." Dude, there's literally no policy here that's worked. that's worked. that's worked. Yeah. Yeah. Yeah. If you think about it, that's wild, right? right? right? Yeah. That's super crazy. Yeah. There is no legal dollar amount that allows Okay. Without This may be new, right? I think they changed. Oh, so yeah.

So before it was like 950 or less50 950 or less is misdemeanor which meant that people and what what literally happened is they would put you they they bring you to the the cops would take you in go right back on. Right. And on top of that what they were what the people that worked for the stores would be told is like it's a misdemeanor. It's not worth stopping. They charge everything $950 until they bring it up to the cashier. That's a that was a brilliant strategy some stores did.

Yeah. Every ticket said like a thousand and then they'd mark they give you a mark off and then so that way you get arrested. I know. Isn't that funny? Oh wow. Oh wow. Oh wow. It's so funny. I got to say this. So uh so I don't know if you guys know this. So Vita Bella, our partners at mpormones.com is giving people This is so smart. 10minute consultations. It's free. So people people people that's great because of all the questions around peptides. You have questions on peptides, hormones, all the peptides.

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mpormones.com? mpormones.com? Yeah. Let me pull that up. Uh I believe it's mpormones.com. Let me And then I thought I saw too that the people that do this also have like a chance to win free a free membership. Three three people I think. Yeah, three people will get a free membership. Um, and 10 will get uh labs paid for. Sweet. Sweet. Sweet. So, I'm assuming this is just for the this month, this month, this month, I believe. So, yeah, that makes sense. This is can't be something they can do ongoing.

That That's a That's That's a lot of volume. Yeah, we're going to get a lot of calls. It's good though because people have a lot of Dude, peptides are exploding. Yeah, they're mainstream. Well, there's so many questions. Mainstream. Yeah. Mainstream. Yeah. Mainstream. Yeah. And they're going all over the place and everybody's interested and it's like, you know, get your information from experts. Don't get it from social media because I've seen some stuff on social media like media like media like Yeah. And also consider uh you know even though I know so long as they're coming from the right place they're really safe but getting your blood work and your labs done and seeing what what will really benefit you I think is so important.

I know that I know they don't require that and so I know that that that's a reason why so a lot of people are bypassing that. But it's like if you're going to go take the step to do that and inject something probably should do that. We did our blood work with uh with our partners and they sent the person here to do it. Yeah. So it was easier for us just just telling our audience. It's so dude how many times do they miss your vein?

Oh, bro. Oh, bro. Oh, bro. The crazy part is that obvious veins, too. I don't get it. Yeah, dude. You're veiny. I I do not like doing that, man. That's my my my I know. That's why it's funny cuz you hate it anyway. I know. And it's like you have to look away. I do. Yeah. Especially if they're like that. Like if they if they're missing and fumbling around with it and I can feel the ve Yes, Yes, Yes, that's what they say. So, so somebody who obviously missed a bunch of times explained to me why supposed cuz it's it's hit and miss.

Like some nurses, they see my veins and they get all excited like, "Oh, this is easy veins, bro." bro." bro." And then others will say things like, "Oh, yeah, there's there's perks to someone who's very vascular. And then there's also drawbacks. And the drawback is those big veins can roll on you really easy, I guess." So, but jiu-jitsu, I mean, I've had such a we've done this so many times for so long now that I've had so many different experiences. I've had some some people that I've gone in and done blood work and it's like, but I look away and I I you start feeling them.

feeling them. feeling them. Well, no. Or I'll come back and it's already done. I'm like, whoa, that was crazy impressive. And then I had other ones where I'm just like I'm sweating because I can feel them feel them searching. I can feel them missing. We haven't even started the first little I hate that. That's why after you it was like my turn and I'll come back to you. I'm just like uh you're brilliant at at like getting blood like pediatric versus Courtney was like little children.

They have to do an infant. She just had to do it on their head. Oh. Oh. Oh. Like like little. So she actually got recruited a lot like in the hospital to go all different floors when they couldn't get like somebody and she would get it first first. feel like that like okay there's all these professions for like that there's an art form for that and you should get paid okay I'm going to advocate I'm advocating for nurses that are good at this you should get exactly I would totally tip that I would how do you feel that I hate doing that we tip baristas and we don't tip I would tip my nurse there should be a rating like how many stars one stars one stars one you have to bruise way more than than a foamy heart I can't be alone in this either there's there's got to be what percentage People don't like getting their blood taken.

I would say like 100%. No, really. You think some people pass out? So, okay. Okay. So, you get dizzy. Well, sometimes there's there's got to be some psychos that like look forward to it. to it. to it. Yeah, there's got to be some weird people. So, but I mean, if it's more than 50% of the people don't like getting their blood taken, I I imagine they appreciate when they get somebody who is really good. We should be allowed to tip them. You should take ex heroin addicts like that are sober and make them nurses.

They'd be brilliant at this. So 78% 78% of people experience some sort of anxiety. anxiety. anxiety. That's great. Eight out of 10 people. Yeah. Yeah. Yeah. And we're not tipping these people. Yeah. Yeah. Yeah. I know. I know. I know. Yeah. Yeah. Yeah. You can start. What would What would happen if a nurse just all turn app or something? something? something? They should I if if I walked into a place and there was one of those little Vinmo QR codes, if I do a good job, tip me.

I 100% if you if you did, I would do that on the way out. 100% I would. 100%. So if you're a nurse and you do that, you should start do I wonder if they get in trouble for that. What if they got in trouble for that? Would you get in trouble for that? You think? think? think? I don't know. Yeah, I don't think. No, no, no. For getting tips for starting for starting a tip jar like that. that. that. Of course, dude. You imagine you walk into the doctor's office, there's a tip jar.

jar. jar. There should be there should if 80% of the people have anxiety doing the thing. I know that that means you have to appreciate when you get somebody who is really good at it. And there isn't. And let me tell you, there is a huge difference between really good and terrible. I mean, the the the feeling that you get if you're somebody in that 80 80% that get anxiety and you get a person who is top tier versus somebody fivestar like rating system for the nurse that got it like every single time.

Like I'm using that. Yes. And I pay extra for that person. I have a family member I have a family member big dude. He like he he will not he will not do it. It's only if it's a death like a emergency and even then he'll like like like it's always the biggest guys so I'm I'm a baby about it for sure. I'm a total baby. I do not like doing it and I have to like psych myself up. I get distracted like look over here and like I I do all these things but I've had bad experiences.

The one right before her I missed three times and left a bruise the size of a softball on my on my arm like that. And it hurt for like a week. Dude, I I told you about my big friend, you know, he's 6'8 and this huge guy and he had to get an MRI and he had to go to the zoo. the zoo. the zoo. No, we didn't. You never said that. I didn't. No, I of course me, you know, I was concerned cuz like he had, you know, past he had like a stroke and it was like a serious like issue and he was very scared about it.

I'm trying to like, you know, be consoling, empathetic and all this and then he kind of told me that. I'm like, "So, did you have to wait after like the baboons, you know, or like, dude, that's crazy." Yeah. Yeah. Yeah. Cuz like they couldn't like fit them, you know, in the regular one. I mean, that makes sense. Those things are were pretty Well, you remember we did ours. It was They're pretty narrow. I hit both ends with my shoulders and I was I'm not huge. You're almost zoo level, dude.

You're almost almost almost a couple more peptides and I'm gonna use that with you for sure. Hey bro, you're you're you're one peptide away from zoo MRI, bro. It's going to be a new thing we're going to do. See, I would not be offended if they're like, "Listen, like, "Listen, like, "Listen, I know." Exactly. I told him like, "Dude, the zoo to get this MRI. You don't fit in the machine." Like, you would be the guy. You would be the guy tell everybody what happened. Can you Can you say it on camera so I can show show show how enormous I am?

Yeah, that's hilarious. Probiotics have been shown in studies uh to improve gut health, reduce inflammation, help you with your bowel movements, but they have also been shown in studies that clear up your skin, reduce anxiety, make you feel better, speed up recovery, and even add to strength gains in the gym. Now, the question is, which probiotic do I take? Well, I got the answer. Seed. Seed is literally the best probiotic in the world. They're the cutting edge. They have a delivery process that is unmatched. They're the best.

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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. Our next caller is Christian from California. California. California. Hey, what's up, man? How you doing, Christian? What's happening? See you again, dude. Yes. It's good to see you guys again. Yeah. How you doing? What's going on? I'm doing all right. I think last time we chatted, I had our second baby girl on the way. You did? You did? You did? And now I have a baby boy on the way.

What? How many kids you got now, dude? This will be number three for me. God bless you, bro. Good for you, man. Look at you. All peaceful and stuff. You're not tired for now. Um, I'm being relaxed now because I know it's going to be crazy later. Yeah, dude. So, what's going on? How can we help you? Yeah, a couple questions for you. Um, I've been running the last couple times I ran anabolic anesthetic, actually performance also. I cut the foundational workouts in half and split them over two days um because it just kind of worked better for my lifestyle.

while I was in the gym most days of the week and it kept me more active. I found that the days that I don't go to the gym, I'm just I get so many less steps and just generally less active. Um, and so my question for that actually now I think about it two questions. One, I hope the answer is no. Am I ruining the programming by splitting it into two days? days? days? No. No. Yeah, at all. You're fine. Great. It's a valid message. Um, and then two, should I still do like the trigger sessions, mobility sessions, focus sessions if I'm already in the gym like six days a week?

Nah, I mean, mobility is more important than the trigger with that. Uh, it's important to work on uh mobility. The thing is, uh, if you're following performance, the program itself is pretty good for mobility, but if you're not following per, if it's anabolic, if it's aesthetic, uh, you're definitely going to want to inject some mobility because those are so like bodybuilding or, you know, sagittal plane focus. Uh, so I would say yes, uh, with mobility, but trigger, not so much. I mean, you're in the gym so much or so frequently and it would be like another session.

Plus, you're having a kid. Like, that's a lot, dude. That you're you're having another kid and you've got young ones already. So, you also might want to consider uh, you know, adjusting it for something like that. like that. like that. Yeah, for sure. So, if I add Yeah, for sure. So, if I add mobility sessions, mobility sessions, mobility sessions, I usually lift in the morning. Should I do the mobility sessions in the afternoon, at night, or during work? Tack them on to the workout. Yeah, you can do that before, after the workout.

workout. workout. Yeah. Yeah. Yeah. Or at night. I mean, anytime you have time. time. time. Yeah. Cool. So, it doesn't matter too much. much. much. Yeah. Nope. Yeah. Nope. Yeah. Nope. Yep. Yep. Yep. I mean, you're if you're splitting the workouts, I'd probably tack them on with my workout and just be at the gym for an hour, right? hour, right? hour, right? That's what I would probably do, unless it's more convenient to split it up. Here's the thing, too, with mobility is um you know, I I don't know what your routine looks like, but I would just focus on the areas you need to focus on.

You could also just do that. Sure. Sure. Sure. Cool. That's helpful. Um, my second question, I want to give a little context to it because I think it'll help. Um, help. Um, help. Um, I get good sleep. Ever since I started listening to you guys, I've really prioritized it. Um, and last year, I listen to you guys all the time. So, my wife hears your guys' voices all the time. And whenever you started talking about the eight sleep, I would pause it and I would wait until my wife was in the room or in the car with me and then she started.

So I'm now a proud owner of an eight sleeper. There you go. Um, so generally I get good sleep, but on the on the off nights that I don't, when my kids wakes up or whatever, I'm sick. Um, I know I need to adjust the volume of my training the next day if I'm lacking sleep. Do you guys have any like general like general like general Yeah. Yeah. Yeah. cut the weights in half rules? Just cut the weights in half. Yeah. So, two things. If you're sick, you're better off not working out.

Uh so working out uh in the acute stage reduces the um the effectiveness I guess for lack of a better term of your immune system. So exercise generally strengthens your immune system. But in the acute stage like while you're working out right after you're working out maybe a day after your immune system is depressed. So, if you're sick, working out, it's a great way to potentially cause a secondary infection or make you feel worse. Now, if you're tired, there's a few variables that you can adjust.

The most important one to adjust is the one that Adam is kind of implying, which is intensity. Yeah. Yeah. Yeah. So, more important than cutting the the the volume is making the workout easy. Yeah. Yeah. Yeah. I mean, I did this yesterday. I had really bad sleep the night before. Um, I woke up, I couldn't sleep in for whatever reason. It's one of those nights where you just wake up early and then for whatever reason can't go back to sleep. So, I went to the gym and I just worked out really easy.

Uh, and that's that's the most important thing. The second thing would be volume. The third thing would be skipping the gym. So, depending on how bad the sleep was, you might want to skip the gym altogether. But if it's just like, you know, instead of getting eight hours, I got six hours and I'm kind of groggy. Uh, then you just go to the gym and you just go easy. Gotcha. So it would be So we would keep the the the same exercises just we really reduce the weight.

You know what you do when you squat, when you bench, when you overhead press, when you do those movements, reduce it by at least 25 to 50%. Yeah. Yeah. Yeah. And just go go I mean what I do on those days is those are like my machine pump days. days. days. Exactly. Those are the days I like to go over to the machines and I'm just like I know what muscle groups I'm supposed to hit today. hit today. hit today. I'm going to go over and you know I'm going to leg press today.

going to I'm going to leg press today. I'm going to shoulder machine press today. I'm going to like I'm going to use the machines. That's exactly what I did. And I'm going to get a little bit of a pump and in in all those muscle groups and call it. And you're you're you are not going to go backwards that way. No, no, no. I'm I'm just going easy, dude. I'm just feeling it. Going easy and just moving through. Gotcha. So, keep the sets and reps the same.

Just cut the weight. Yeah. Just cut the weight. Cut the intensity. The intensity of it. Yeah. Cuz you could also cut the weight and still go hard. Yeah. Yeah. Yeah. So, it's about the So, Yeah. Yeah. So, it's about the intensity. Go easy. Gotcha. Cool. Um, sorry, back to my first question. So, I was looking at maps strong and then there's maps 15 strong. Is there any would I lose or gain anything if I if I got maps strong, the full one, and then cut those in half or should I just get maps 15 strong?

That's a more difficult program to do what you're doing with uh anabolic and aesthetic because the work sessions are programmed differently. programmed differently. programmed differently. Okay. Okay. Okay. It's more straightforward with anabolic and aesthetic. It gets a little more complicated. It's not like it's impossible. You just may be better off getting 15. getting 15. getting 15. 15 is Yeah. less of the work uh sessions and more of just Yeah. the foundation. In other words, cutting workouts in half doesn't mess up the programming of MAPS anabolic or MAPS aesthetic.

Cutting the workouts in half uh has a stronger effect on messing up the programming with strong. with strong. with strong. Interesting. Interesting. Interesting. So, this is this is a programming thing. Yeah. Yeah. Yeah. But maps 15 strong is perfect. Yeah. Yeah. Yeah. For what you're looking for. Sounds great. Sounds great. Sounds great. That's what I'll look into then. All right, Christian. You got Hey. Hey, congratulations. congratulations. congratulations. Yeah. Yeah, dude. Good for you, man. We're excited. We're excited. We're excited. Playoffs tonight, bro. I know. Are they going to do it?

I don't know, dude. I don't know. I don't know. don't know. don't know. I don't know either. Cincinnati Bumblebees. The Bumblebees big guy. All right, Christian. Always good catching up with your brothers, dude. Take it easy, man. Take it easy, dude. Yeah. Yeah. Yeah. Sports, Sports, Sports, you know. Hey, you know what's I love that he asked about strong because someone listening may have gotten the impression that they could cut workouts in half for all the programs. Yeah. No, Yeah. No, Yeah. No, but uh it it will mess up programming.

Oh yeah, Oh yeah, Oh yeah, depending on what program you're following. following. following. Some of them lend well to do that. Yeah. And strong is not one of anabolic does a is perfect for that. Anabolic is fine. Cut them in half. Go for it. But strong not so good. But then you have max 15 strong. Yeah. Even aesthetic is a little more complicated because we have focus sessions. sessions. sessions. Yeah. You have to cut them out. Yeah. Yeah. So exactly. So that changes a little bit there where anabolic is very straightforward.

Cut the workouts in half. Now you go six days a week. Fine. Fine. Fine. Yeah. Totally fine. Our next caller is Jessica from Alberta. Jessica, what's happening? Hello. Hello. Nice to meet you guys. Same. How can we help you? Um, let me read my question. Okay. Um, okay. About two years ago, I was at my heaviest about uh over 250 pounds. Um, at that point, I focused more on being consistent with workouts and eating less overall. Um, and in the first year, I lost about 40 lb.

Since then though, progress has really stalled. Like last year, I only lost another 5 to 10 lb. And then this year, my weight stayed about the same despite feeling like I'm doing all of the same things, if not more. Um, the confusing parts, I'm really consistent and pretty strong. I strength train four times a week. Um, I also mix in running. Um, and occasional spin and Pilates classes. Um, and I'm averaging about 10 to 10 to 12,000 steps per day. Um, my nutrition is pretty structured.

On average, I sit around 21 to 2400 calories per day. Um, it probably goes up to 2,800 or so on social days. Um, maybe one for twice a week. Um, and my protein is probably around 130 to 150 grams. Um, I do struggle more so in the past, but with periods of overeating and binging. Um, and I do feel like my hunger and food noise have increased over time since I started this two two and a bit years ago. Um, my goal is fat loss while maintaining muscle.

Um, I still have like a pretty lofty goal of of weight loss that I'm looking to achieve, but I feel stuck in this phase where I'm strong, I'm active, I'm consistent, but I'm not really seeing any meaningful change um on the scale. So, my question is, am I likely undereing and adapted or is this more of like a consistency adherence issue with nutrition? Um, and I was just hoping for some recommendations to break through the plateau without sacrificing muscle or performance. performance. performance. It's it's it's both, but I have I have a question.

you you when you emailed in it says 1,800 to 2100 calories is or 2,000 calories. Has this changed cuz you said I think that was my first estimate and then when I when I was accepted to do this call I started just tracking a little bit more closely leading up to this and I feel like that's what I just said is more u accurate. Yeah. Yeah. Yeah. Okay. Okay. Okay. This is easy. This is actually pretty you're in a great place because the fix is easy.

So here's so here's what's going on. So you feel like you're consistent with what you're doing, but your metabolic rate is never consistent. Its goal is to adapt and it it's going to adapt to a deficit by reducing metabolic output. There's a lot of different ways it does this, but to put it simply, your metabolism slowed down to match your intake. And so then what this feels like on on your end is I'm doing all this work and nothing's happening. And it used to work, but now it's not.

what is going on? And it feels like you're like in a car and you're hitting the gas, but your wheels are spinning. spinning. spinning. Mhm. Mhm. Mhm. Okay. So, the fix is to get your metabolism to adapt in a way we want it to adapt. And that's going to come and generally speaking, it's going to look like a reverse diet and probably a reduction in some of the cardio activity that you're doing. So, maybe a cut down in some of the spin classes and running. The strength training is perfectly fine.

walking's perfectly fine and let's reverse diet you build a little bit of muscle uh but speed up the metabolism and set us up for a more effective and more sustainable cut down the line. Okay? Okay? Okay? Otherwise, the other approach is to keep doing what you're doing and feel real frustrated and then what's going to happen is your appetite's going to keep climbing, which you're probably already feeling right now. probably already feeling like your appetite's kind of starting to increase. Uh, and that's your that's your body uh, fighting kind of what you're doing right now.

And now what it'll feel like if you do this right is the reverse diet. You're going to eat more, get stronger, see some performance gains, everything's working great. Not seeing any weight loss, but that's okay. Maybe a couple pounds weight gain. No big deal. Probably water. And then when you're ready, you go back on a cut and then boom, you start seeing fat loss again and your metabolism is faster and you're in a place that you're it's easier to maintain. maintain. maintain. Okay, that makes sense.

So, how what would your recommendation be for like how much I reverse diet and for how long? long? long? So, I can give you a general idea. Yeah. Um, but I ideally you'd want a coach to work work with you through this process because a lot of it's going to be how you're responding and how you feel. Uh, reverse dieting is way harder than it sounds, especially if you've lost weight already. It's a bit scary and if you start to feel like I'm getting bigger or I'm holding a little water, it's like, uh, what's going on here?

Um, and so a coach will adjust on the fly. Uh but generally speaking, what it typically looks like is a 100 to 200 calorie bump and then we maintain there for a little while and then we do it again and then we maintain there for a little while and then we do it again until we get to a point that we want to cut from. And for someone like you, it's probably going to be around 2,600 calories eventually that then we can bring back down to 2100 calories and start seeing fat loss again.

Well, that's where she's at right now. It's 24 to 23. She just she just got there. No, no, she's been there. How long have you been? you been? you been? She just started tracking to double check this. So, she thought she was eating 1,800 to 2,000 calories a day. How long have you been around 2500? Um, I would say I'm 21 to 2400 and I I think I've been there consistently for a couple months. Oh, okay. Yeah. No, we would Yeah, we would get you a little higher get you we would get you a little higher then.

then. then. Yeah, Yeah, Yeah, I'd say we get you much higher. Yeah, much higher than that. Yeah, you go you and and and we consistently get you at like 25, 26, 27. H how often um how often are we doing the spin and the runs per week? Um, so in the winter, I mean it I've I've just kind of switched things up now that it's nice out. I was trying to do about three runs a week. Um, how long the run? They're not not too too long.

And so I've cut back and then in the winter I was doing less. I wasn't really running and I was doing Yeah, maybe two or three spins a week. So how long's the run for? Um, it typically from like 30 to 45 minutes. minutes. minutes. Okay. So I'd immediately switch that to walks or hikes. So, it's not it's not running. You can keep doing that if you like it. like it. like it. Uh, I'd immediately switch to that. I'd bump calories by 200 calories right away.

away. away. And then the strength training. Are you following one of our programs or you just what do you got? How'd you put it together? together? How'd you put it together? Split. Split. Split. Yeah. I had just finished anabolic and then I had moved up to I was trying to do four times a day. Uh, just cuz I liked it being like a little bit shorter. shorter. shorter. Yeah. Um, and now that I had just kind of finished that, I'm looking to go back to because I was doing three times a week running, go down to three times a day.

day. day. You mean a week? Yeah. Yeah. Yeah. Oh, sorry. Yes, a week. Yeah. Yeah. I would I would because we're not because there's nothing wrong with running, but we're trying to move your metabolism in a in a in a direction we want it to go. And um I would cut the running like Adam said because the goal right now is metabolic um adaptation in the direction we want just building building muscle speeding your metabolism up and that's not going to help the cause. I I totally don't mind you still walking which is great.

So if you like the routine of getting out there out there out there a treadmill or whatever. Yeah. Yeah. Go ahead and walk do your thing. Uh especially if you like being outside and you appreciate that and it's nice weather like I'm I totally encourage that. encourage that. encourage that. Um I like anabolic. Um, I like that. Or muscle mommy. Yeah. Or muscle mommy. Either one of those routines would be a great routine why we reverse diet. But the the real focus is just really paying attention to increased strength.

Sounds like you've done a good job already. I think if if that's true, then when we add two 200 plus calories and we reduce the running, you should see strength continue to go back up again, too. And that would be a good indicator that we're moving in the right direction. direction. direction. Yeah. When you said you were averaging 21 to 24, if you were to add it all up, what would the average be around? Do you mean daily? Yeah. Yeah. So, if you took all your tracking, add it up, divide it by the days, do you know where you would fall?

Yeah, I think it's more Yeah, I think it's more around like probably Yeah, probably around like 23. So, so we would Yeah, we would go up from there then. Yeah. Yeah. Yeah. Um Yeah. And this is probably going to be a six-month or process, maybe longer. Okay. Okay. Okay. of reversing and then cutting. Um if you want to work with a coach, want if you want to work with a coach, we can have someone call you and then they'll they'll coach you through the process. process.

process. Sure. Yeah, I'd be interested in that. Um Um Um I guess I have one other question kind of related to the strength training. So, um I feel like I'm I'm pretty injuryprone. I've had multiple surgeries on one of my knees. And so when it comes to the lower body stuff like squats and um um you know other other lower body stuff, I I get kind of nervous maxing out my weight. Like I feel like it's I I don't think I'm necessarily lifting my heaviest when I'm doing a squat or a deadlift or something like that, but it's kind of um I feel like I'm maxing out my out my out my my range of motion and how comfortable I am with with pushing.

So that's that's like one I feel like that's a limitation when I'm strength training that I'm one of the things that you can do I mean obviously having someone there to help you that that'd be great but like it's okay if you let's say you're in a part of anabolic or muscle mommy that calls for five reps put a weight on the bar that you've haven't done before that would is going to challenge that that might be a little scary that he's like I don't know if I can do this and it's okay if you stop at three.

Yeah. Okay. It's okay. Like, so if you if you feel it as you're going through it, like, "Oh, I don't know if I want to get five or this is so like I'm always going to encourage especially my female clients to to kind of push that if I'm afraid of the weight. I'm not sure. I feel uncomfortable." It's okay. We'll cut it off at two or three. Like, get under there, do one. Like, and there's lots of benefits to putting that kind of weight on there and doing two or three reps that you've never done before.

Like, there's a lot of value to that. And so, give yourself that okay and permission that you you don't have to get to five just because the program says get to five. That's the that's a that's guidelines for you. But really, I want you to try and challenge the weight. It's a weight you've never done before, put it on there. And then if you get a little nervous when you get to rep three, just cut it off. That's okay. You can also, Jessica, there's other ways to progressively overload besides adding bar weight on the bar.

Yeah. Yeah. Yeah. So, if you're doing a weight that you know you can do 10 reps with and you're like, man, I should add weight, you could just slow the reps, pause the bottom, pause halfway up or at the bottom. Yeah. Yeah. Yeah. And you think this is better than like I don't know subbing things out for like a leg press or a machine? Oh, definitely. I mean, yes. Yes. But that's okay to do that too occasionally if depending on how you feel and what the injury is like.

You know, if you're like really like my knee's a little iffy today and because here's the thing, there's two things. Number one, you might feel like it's iffy because it is. Yeah. Yeah. Yeah. Or here's the second part, and this is actually more common, and this is not something to sneeze at. Your fear can actually increase risk of injury. And I've seen this. I've seen people have previous injuries. They go to exercise. Their fear actually changes how they connect to the exercise and their technique. And this actually increases risk of injury.

And so if you're in that state and you're like, "Look, I just feel safer switching to this one exercise that feels safer for whatever reason. reason. reason. You sound like my physiootherapist because it's it's actually true. It's because it's real." So you can you it's totally fine to do that as well. I'll I'll add to this too. And by the way, if you if you end up doing the coaching, this is all stuff that your coach is going to want to see like a video of you doing a squat, things like that.

They're going to get to they're going to be able to break. I if I saw you squatting, I might notice other things too that I could give you mobility work to do like 9090s and ankle. ankle. ankle. Uh you cutting or you running is not helping this either. Like that like almost everybody that runs that have, you know, quote unquote knee issues, uh I mean it ends up tightening up the hips and it and that pulls on the patella and that bothers them. Running is more uh more technical than squatting is.

Uh and running is typically done to fatigue. Yep. Yep. Yep. In a way that squatting isn't. And when you see people injure their knees who run uh and strength train, they'll hurt their knee when they're strength training, but it came from the running. Yeah. Yeah. Yeah. So, So, So, I know you're right. I feel like because I have had all these knee traumas, the running was like a a goal to to try to do it painfree and, you know, like give myself that check mark. Yeah, mark.

Yeah, mark. Yeah, but I know that you're I mean I would love to see you uh continue on the day the days that you were running. were running. were running. It's still let's go out and go get some good a walk or hike outside right before you do it. I'd love for you to spend 10 minutes doing 9090s and combat stretch. So really do some hip and ankle mobility and then go for your walk. I would love to see that. By the way, that's not a bad goal.

Like I love that goal. I love that you want to run painfree because that for you is a personal like victory. But if that's really important to you, what you don't do is go out and run. What you do is you hire a running coach and have them work on your technique. That is the most effective, best way to for you to ever be able to run without pain. It is very technical. We we think of running like you just go out and run. But when you have a coach and they'll break your technique down and have you go slow and work like three, four months of working with a running coach like does miracles on people.

that combined with you doing your hip and ankle work because a lot of times you feel stress in the knee because there's instability and weakness in the ankles and the hips and if you have instability in the in your ankles and hips and you don't address it and you just go run you absolutely you can't even have good tech you're going to feel Yeah. Exactly. You're going to feel knee pain and so that's why I say like a great place to start would be keep doing the hikes but before you go out get down do your 9090s do your combat stretch be consistent with that.

I bet you will feel a difference right away from that. It'll improve your squatting and how you feel there. And then use what S said if you feel nervous about the weight, just keep the lighter weight on there, but then pause the bottom and make those five reps really difficult by slowing the the tempo down. Yeah. And I'm going to have a coach call you uh and we're going to talk to you about 6 to n months of a reverse diet cut. That's what I estimate you're probably going to have to do.

Okay. And then should I give now that I'm done anabolic, do do you think I should give the muscle mommy a try? Yes. So if you work with our coach also three or four days a week. It's Yes. If you work with our coach, they'll set you up with all any program that they uh that they deem. They'll also modify it for you, too. And they'll individualize it, which is even better. even better. even better. Yes. Yeah. So, we'll have someone call you, but I'll let them know.

6 to9 months is probably what you're looking at for for what we just talked about. Okay, that sounds good. You got it. All right, Jessica. Awesome. Thanks, guys. Thanks for calling in. Thank you. Thank you. Thank you. Yeah, she's actually in a in a good place because the solution is simple. Mhm. And she sounds open, which is good. Like she's not afraid necessarily, but she reverse diets, right? This is going to feel easy. Yeah. She's just she's um cuz she already lost 40 lbs. Yeah. Yeah.

Yeah. But she's at that place where you plateau and then you're like, I'm doing all kinds of stuff and what is going on? It's like, well, your body adapted. Yeah. You got to build. That's it. That's it. That's it. Our next caller is Regina from Maryland. Hi, Regina. Hi, Regina. Hi, Regina. How you doing? Hi, guys. How are you? Good. How can we help you? Um, okay. So, I am 39. I've been on Turppetide for about 13 months now. I've lost 65 lbsish, so losing about a pound a week, um, which I'm happy with.

I have been doing Orange Theory Fitness for that year, so about three or four classes a week, one of which is always a strength class. Uh, I know Orange Theory comes with its issues, as I've learned from your show, but it is the first thing in a long time that's gotten me to the gym consistently. So, I've tried to incorporate your advice, lifting heavy, lifting slow, not worrying too much about um how fast I can get through the routine. I also walk on an incline instead of running.

And I just frankly don't worry too much about that part cuz I am not trying to elevate my cortisol more than life already does. Um it has been a winning combination for me, though an expensive one. I'm paying for my medication out of out of pocket. So, it's been a pricey year. Um, and I'm looking forward and I wanted to write in because I am trying to plan for my off-ramp. So, both of the GLP and potentially F. Um, I don't want to be on the shot forever.

I'm thinking about transitioning to one of your programs, but stopping Orange Theory and stopping the GLP feels very risky and a little bit scary because they've both worked so well for me. Um, the combination of the two has been a a game changer in that it's allowed me to prioritize protein, fiber, eating a calorie deficit while still building muscle. I'm really proud of myself because I've lost weight, but I've held on to my muscle for the most part. Um, with my age and the GLP, I just want to continue getting stronger.

It makes me feel confident and I know it will continue powering my metabolism um, as I, you know, enter parmenopause and all of that fun adventure. Um, I know that so much of this is psychological, so I wanted to share what about this I think is working for me. Um, what I love about Orange Theory is that I can walk into the gym without pre-planning. I have a pretty intense job that requires a lot of decision-m, so it's helpful to not have to plan my workouts.

Um, there's also that added motivation of the no- show fee that uh gets me definitely to my pre-booked classes. Um, so any advice on the transition would be greatly appreciated. Um, I shared my body composition results. I uh I'm mostly just nervous. It's been such an interesting year and I just want to keep going in the right direction. So, I'm I'm having Doug pull up the body composition because I'm super curious to see. Do you you said you kept most of your muscle? your muscle? your muscle?

Yeah. I mean, pretty much. I can pull up my numbers. my numbers. my numbers. Doug, can you can you can you break it down to me? It's hard for me to to tell. So, it says March 27th this year, right? So, you're 28 this year. Yeah. 28.8% 8% body fat, skeletal muscle, 78.3 lbs. Oh, so it went from 84 to 78 while losing like a lot of weight. And then back last year, June 26, 35%. That's a That's fat. 84 pounds. That's a great job. Great job.

Yeah. Yeah. Yeah. By the by the way, I And I mean, it's obvious that you you took the advice at Orange Theory because you that wouldn't have happened if you would have taken the class the way they they you know, pushed the red zone and and everybody's moving through. though I can tell just by your results. And so that being said, you don't have to quit. If if you really if you I mean if you if if you are applying what you've heard from us talking about it like if you really are that that client that you know ignores the the fast pace circuit and and takes your rest periods, pushes the weight when you get to the treadmill section, you do incline walking instead of the sprinting all out like uh it it's not a bad it's not bad at all.

But most people fall into the competitive trap competitive trap competitive trap and they they get into a circuit training where uh if it's it's obvious to me that you've done a good job doing that. You've you've held most of your muscle, which is really hard to do in a GLP1 and running a class like that. So, where are your calories at? Um I So, I track really well for about 75% of the day and then by the end I kind of am winging it. But I'm usually around 2,000.

Okay. That's not So, Regina, I'm assuming you're on a you're using uh Tzepatite from a compound pharmacy. compound pharmacy. compound pharmacy. No, I'm getting it right from uh Eli Liy. Liy. Liy. Okay. Okay. So, um so, so here's what would happen. would happen. would happen. We have a cheaper way for you to get that by the way. Yes. But by but here's here's what would happen if you stopped the GLP and stopped F. You you would you would gain everything right back. But I think you know that, right?

Yeah. Yeah. Yeah. And so your your question I love that you're coming to us with this question because you have the right idea. Yeah. What's the off-ramp look like? Because when you look at the data, the data shows that when people stop at GLP, they gain the weight back. Now, there's a reason why this happens. Part of it is you lose this strong GLP signal that reduces our appetite uh kind of changes our um you know, how food affects us in a hedonistic way so we don't crave it as much blah blah blah.

The other part of it is that through that process, people don't uh work on the behaviors that stick or the good behaviors that can stick after the GLP. And they also don't focus on uh exercise in a way that's the most effective because what we want to do postgp with you is we want to focus on building your metabolism. Now, Orange Theory is okay. Traditional strength training is in another universe for that. Now, if you told me that you went to Orange Theory because you love the community.

If like your friends are there, you want to connect with them, uh, then I would I would push you to stay there. But if you're like, "Look, I just go because it's set up for me," which is what you said, then I would say, "Let's set you up so that you have a routine, but one that's more effective for what we're looking for." Then with the GLP, here's what what it looks like. And this is the protocol that we're getting from some of our friends who are experts at this is they scale people's doses down doses down doses down while working with a coach on behavior modification.

modification. modification. Yeah. Yeah. Yeah. Okay. So to give you an example in, you know, someone may uh be an overeater because they are when they're anxious or when they're sad uh uh and it's a way to self-medicate, for example. Those are two common ones, right? um then what we're going to do is we're going to try to to replace what you might have done with food with other behaviors. Now there's a there's a a silver lining here and that is that the the neural networks that were so strong before the GLP1 with how you use food have actually weakened because you haven't used that like you did before.

So we're actually in a really great place to develop new neural networks, new behaviors. So your success rate is actually really good if you coach your way through this and you scale down on the medication and don't just drop it off. Now you can't do that with the Eli Lely because it's pre-loaded, but you can with a compound pharmacy. So compound pharmacy, same medication. It's like ibuprofen and Advil. It's the same same thing. With the compound pharmacy, you get a vial and then you can scale the dose down yourself and then you work with the doctor and you're like, "Okay, I was on this dose.

Let's go on this week on this dose." And then what they can do is you can be like, "Hey, listen, man. Uh, I went on the lower dose this week and for the last two weeks like I it's uncontrollable. I feel the appetite and I'm having a tough time." Like, "All right, let's scale you up for again and let's stay let's step down a little slower." And so you can kind of do this up down scale down process with maybe step it down. That's right. Yes.

And if you're already paying out of pocket, you'll actually save money. Yeah. Yeah. Yeah. With a compound pharmacy anyway, it's going to be cheaper anyway. Um, so what I would suggest to you, uh, if you really want to make this stick, you want the best best best possible approach would be to work with a coach through this process and then be able to work with a get your GLP from a compound pharmacy and work with a doctor that scales it down. And then that process would probably look like, I don't know, three or six months uh, of offramping and then you got the GLP in your back pocket.

if four months later you're like, "Oh my god, this is getting" and then you go back on and then kind of and so we I've seen people do that. Well, they'll jump on two or three times and then finally get off and then they're all good. So there's definitely light at the end of the tunnel. tunnel. tunnel. Yeah. Yeah. Yeah. Great. Great. Great. The other two things about Orange Theory that have kind of informed this thought process are that there's only so high you can go with weights, right?

Like there's a limit to those dumbbells. And then with the I don't want to say it's random cuz I know there's a structure, but with my schedule, you know, I might be hitting the two same two of the same body parts two days in a row and then 3 days later doing something else. And I it feels a little inconsistent. Yeah. Yeah. No, it's not it's not ideal. You honestly you you did the best you could do with it. You did you did a great job.

You really did. I'm I'm really proud of what mainly what you did. did. did. You applied uh to this because you did a hell of a job. I'll give you the ideal. So, the ideal would be you work with one of our coaches, have them individualize your workout program. Whatever results you're getting from Orange Theory, you're going to get way better results with individualized strength training, and they'll coach you through the nutrition behavior part. And then I'll send you a link to our people uh who work with a compound pharmacy and you can compare the prices and do the whole thing.

You'll probably end up saving money. money. money. No, probably. I know she will. It's significantly cheaper. significantly cheaper. significantly cheaper. Yeah. And uh and then through that process, you tell them, "Hey, my goal with this is I'm already taking it. My goal is to scale it down." And then they'll they'll do that. They'll work through uh a scale down process and then they'll individualize it and you'll be in contact with them uh through this process. You could always message them. Uh you'll have a dashboard. You'll be able to message them.

Hey, I think that dose was too low. Uh is it okay if I bump it up again? Type of deal. And they'll work with you. And then you'll work with your coach simultaneously. And I think this is probably you're probably looking at a three or six month process. Mhm. Okay. And then uh one last question for you. So you see my weight there. I'm 5' 9 and I honestly never thought like this kind of success would be available to me. So I'm like, "Okay, now where does this go?" Like if I'm going into pmenopause at the healthiest weight, body fat percentage I can be.

Like I'm not super worried. I mean, I obviously I want to look good, but like where is that body fat percentage, you know, best for success entering my 40s? Yeah, you're probably Yeah, mid mid20s is a nice target. You're not far from there. from there. from there. Yeah, you're not. You're doing You're doing great. doing great. doing great. And Okay, so honestly, here's the other thing, too. So, uh, the way that usually we work with a GLP-1 patient as they're scaling down is we time it with a reverse diet.

It just works out better. Your appetite's going up anyway. Let's build some muscle. Let's boost your metabolism. We do a reverse diet. Then, we set you up for a nice cut and that's when the 5% body fat drops off your body. body. body. Okay. Okay. Okay. So, that's the strategy. Cool. Yeah, doing good. Awesome. Doing really good. really good. really good. So, I'll send you the link. You can talk to uh the doctors there and then I'm going to um have a coach call you and you can talk to the coach about this and then then then it'll be great if we see you in there.

I'll pop in. Yeah. I'd love to hear back from you in about 3 to six months, too. It'd be cool to catch back up. But you've done really well on your own. Like really good job. Yep. Yep. Yep. Thank you guys. Thank you. I really appreciate your time. Thank you. Thank you. Thank you. Have a great rest of your day. You too. You too. You too. She's going to crush. I know. She's totally great place right now. now. now. She's 100%. She's 100%. She's 100%. I couldn't wait for Doug to pull up the cuz obviously we're listening to the F and the GLP1 and oh this is going to be bad.

bad. bad. I know. I know. I know. And I saw that she had posted her results and I'm like let's see cuz it'll tell the whole story. She crushed. She crushed. She crushed. Absolutely. I mean that is that is uh an example of how you can use that. In fact, her lean body mass was lower in the second measurement than it was the last. She actually built muscle at the end a little bit. The only way they have is she deliberately did her own rest periods.

Like I know she deliberately did that. did that. did that. And she hit her protein targets. Yeah. And protein targets. Yeah. Yeah. Yeah. I know. She did a good job job job because usually what you see cuz what is that? That's uh 30. It's like almost 40 lbs of of weight loss. Half and half. Usually you would see 40 lbs and a good 15 of it. Oh yeah. At least. At least. Yeah. Yeah. It's almost half. Especially on a GP1. It's half. It's half. It's half.

Great time for transition for sure. Our next caller is Jake from Wisconsin. What's up Jake? How you doing Jake? What's happening? What's happening? What's happening? Hey. Hey guys. Great. to talk with you. Thanks for taking your time with me. You got it, dude. How can we help you? Yeah. Yeah. Yeah. Yeah. I just want to start off by, you know, saying thank you for all you guys do for us out here. You know, just living our lives in the world and whatnot. Uh my wife has been a listener since uh 2018 and she got me on the train 2019.

So nice. nice. nice. Been with you guys for a while. Thanks. Thanks. Thanks. So in February, she started training with one of your trainers and uh kind of got my butt kicked a little bit. So I was like, "Hey, let's do a little challenge here, right? Let's see who can get in the best shape by the end of August. So, our our anniversary is beginning of September. So, and she and she gets one of our coaches. You're [ __ ] Jake. You're so [ __ ] That's why I'm on here, right?

Okay. All right. Well, we'll help you out as much as we can right here. So, uh we're just doing eye test, you know, whoever looks better. So, obviously, she's going to win like all the stuff. the stuff. the stuff. Yeah. I'm like, what are you talking about, bro? For sure. Tell her she won. Are you crazy? You just got to concede though, though, though, man. I'm not I'm not stupid. We're all right. right. right. Yeah. Yeah. He still wins. He still wins. Yeah. Yeah. Smart guy.

Yeah. She was also in like the top 1% of listeners on Spotify last year. So, yeah. Just yeah. Just yeah. Just Oh, okay. Uh-huh. Um, yeah. So, started off in February. Uh, I'm just about to finish up anabolic for the first time. I've kind of been a yo-yo worker outer person for the last, you know, eight years or so. Um, started off calories were 2,600. I bumped up to 29 right now where I'm kind of stabil uh stabilized at 188 to 190 for my my weight.

Uh eating 180 grams of protein a day. Um my lifts are going up pretty good. I just got my my one rep max incline up to 190. Squats about 270. Um I'm still a little bit ways for my goal on on where I want to be with that. So um especially the the incline I got like indents where I should have pecs, right? So, it's like I really want that chest to blow up. Um, other information, I'm 34er. Uh, work a desk job. I work in IT, got four kids under 10.

Um, winter's over here, so going to start uh getting my activity up. Uh, so looking forward to that. Uh, I currently have anabolic performance and maths 15. So, I guess what I what the question is is what should I be doing for the next four months if I win, quote unquote, win. Yeah. Uh, and just wondering what I should do for my nutrition, how much I should go up to for my calories and all that stuff. So, yeah, please help me beat my wife. You got you got four months.

Static goal. Yeah. Okay. You got Yeah, four more months. Yep. We We started in February, so it's kind of like a seven month time frame. It's something we're trying to build, though, right? That's It sounds like you're more interested in building than you are. you are. you are. Here's what you do, dude. You take You take her favorite candy bar and you hide them throughout the house. You sabotage sprinkling her more to your wife, dude. And you win. Yeah. She's been baking all sorts of stuff, dude.

I'm I'm done for. You know, you got reverse diet followed by a cut and uh and and focus on getting stronger. At the end when you're cutting a a phase one style anabolic program is good because you want low volume when you're cutting. you're cutting. you're cutting. Do you need to cut? You look like you're pretty lean. pretty lean. pretty lean. I've always been skinny guy. So, this is uh the most I've ever weighed is one 190. 190. 190. Well, he probably bulk all the way through.

through. through. I know you could. You might Yeah, you might as well just build all the way. Just keep building. You'll probably look the best you ever looked. Yeah. Just keep going. Yeah. It sounds like you're actually doing a a good job. And it sounds more than anything else is just consistently keep doing that lifted like keep keep getting stronger. Keep hitting your protein consistently. Don't don't miss your workouts rever and keep bumping the calories. I I if I was coaching you, coaching you, coaching you, I'd be trying to keep push those calories 200 calories every couple weeks.

So we'd go up 200. I'd be hearing your feedback. How do you feel? How your workouts? How your lifts? Um and then hey, let's go up another 200. I I would just keep inching you up like 200 calories every other week or so and keep pushing pushing that and pushing weight and strength and consistency and I think you'll build right into this this competition and hopefully we'll probably look and feel the best you've ever felt. ever felt. ever felt. Cool. Yeah. So that last month I would kind of do a cut then or if you wanted to if you're already a pretty lean guy.

Do you know what your percentage body fat sits at? Yeah. About 19 19 to 20. Oh yeah. No. Okay. Okay. So, if we're at 19 to 20, yeah, then what I would do is reverse diet for about two two and a half months, the last 8 weeks or so, uh, then you go into a cut. But when you go into the cut, don't dramatically increase your volume of training. No, no, no. Everybody does that. They go into a cut and they start doing crazy cardio and stuff.

You go into a cut and you actually drop, uh, the volume a little bit. And, and the low rep phases tend to be better because the volume's lower. Okay. Yeah. Okay. Yeah. Okay. Yeah. So, it would probably be like an 8week reverse diet followed by like an 8week uh mild kind of nice cut. I'll give you some generic advice that should work pretty well knowing we where your numbers are what he just gave you. So, do exactly what he said. If we do that right, your calorie should be upwards of 3500 calories by the time it comes time to cut.

Okay. Okay. Okay. Okay. So, literally take your 3500 calories, drop it down to like 29 to 3,000 calories. every week for those eight weeks, try and get 2,000 more steps per week per day. So, in other words, like let's say you average 8,000 steps a day or 6,000 steps a day. So, week one of that cut, get up to 8,000. Week two of the cut, get up to 10,000. Do that through just activity and walking until you have to get on a treadmill or you have to get on elliptical to get those steps up.

steps up. steps up. Literally do that in that that deficit for 600 calories. You'll get lean and don't change anything else. Just do that all the way. drop a good you'll drop close to a percent body fat week with something like that. Yes, that'll be a perfect like if you ramp up goal should be to get up to 35 3600 calories just slowly incor inching your way up getting stronger final eight weeks getting ready for is is the cut. The cut looks like drop about 600 calories and every week add about 2,000 steps.

That should lean you out nicely right into that and don't change anything else. anything else. anything else. All right, sounds good. That's a pretty good map. One last question. So, can you guys just encourage my wife? She's kind of one of these people who like worries about the weight, right? So, just encourage her. Stick with the plan. Yeah. Yeah. Yeah. You know, just don't do it. Do you know who her coach is? Cuz maybe we could peek in on one of her calls. Mary, she just shouted from the other side of the wall.

Okay. Okay. Okay. No, good. She's working with a coach. She's doing great. Yeah. Yeah. Yeah. Yeah. We actually I'd just like to just tell her we appreciate the support. Yep. Yep. Yep. Thank you so much for listening to the show for as long as she has. Yeah. Even if it only to Even if it took Jake three years to finally get on board. board. board. Yeah, I can only be listening to you guys so much, you know. Yeah. Well, Yeah. Well, Yeah. Well, right on. right on.

right on. Well, I Yeah, I'd love a pick Well, I Yeah, I'd love a pick of the two of you guys before you guys hit your vacation. It' be cool to to see kind of the before and after and everything like that. We'll pick the winner. Yeah. Yeah. Yeah. That's what I said. She said no on that, but I think I'm just going to do it anyway. anyway. anyway. Yeah. Yeah. Yeah. Love it. Love it, dude. dude. dude. You guys keep it up, dude. All right, Jake.

Jake. Jake. All right, man. Thanks. Thanks. Thanks. Take it easy. That sounds like a trap, right? At the end of this, we'll just look at each other other other and say who won. Bro, like where you get your friends or what? Yeah, dude. How does that work? That's a trap, dude. I mean, I I think he knows what he's doing. doing. doing. Yeah. Yeah. Yeah. Yeah. Yeah. He's He's just Yeah. I feel like he knows what he's doing. I think he's I think he has I think I think he has every intention to lose.

Exactly. I would. I would, too. I don't know. I get real competitive. Let's do this. I'm crushing. Yeah. Yeah. Yeah. That's great. That's great. That's great. All right. I know you like 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 in 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.