5 Rules for Building a Lagging Body Part (The Ones Nobody Tells You) | Mind Pump 2914

Key Takeaway

To build a lagging body part, follow five critical rules: train it longer (more sets per workout), train it more often (increase weekly frequency), train it first (when energy is highest), reduce volume from well-developed areas (avoid overtraining), and eat in a calorie surplus (muscle needs fuel to grow). Most importantly, ensure you have a strong mind-muscle connection—technique and feeling the muscle matters more than the weight lifted.

Episode Overview

This episode breaks down the five essential rules for developing lagging body parts, emphasizing the importance of prioritization, volume management, and proper nutrition. The hosts discuss how to restructure training programs to bring up weak areas while maintaining overall development, and stress that building a lagging body part requires patience—typically about a year to see significant results.

Full Transcript

Transcript of 5 Rules for Building a Lagging Body Part (The Ones Nobody Tells You) | Mind Pump 2914 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

Do you have an area of your body that you'd like to develop faster than the others? Do you have a lagging body part? Here's what we're going to do. We're going to talk about the five rules for building a specific body part. If you want to bring up a lagging body part, you better listen up. Let's get to it. Yeah. Yeah. Yeah. Yes. Uh what do you think? What percentage of people have a body part that they want to develop more than the other? other? other?

100. I know. Do I know somebody that doesn't? Super common. And it's actually I do want to say this. It takes a while. So, we got to say that first. Um, sometimes I'll see people focus on a body part and be like, you know, I've only been doing it for two months. I don't see a big difference. Um, in my experience, experience, experience, first off, building muscle takes a while anyway. Um, but bringing up a lagging body part, you know, which means you want it to come up a little faster than the rest of the body.

Typically, you want to give yourself about a year, I would say. How do you guys How do you feel about that, Adam? I I think at least that because something that's not in your five rules here that I think should be included in the conversation at least and um I love that Ben Pakowski talks a lot about this and a a lot of times the lagging body part um is related to a poor connection. Sure. Sure. Sure. So that's outside the rules that you're talking about which I think these these are more like related to programming in that way and assuming that you have a good connection to it.

These are the rules. But I think sometimes uh people might be following some of these rules but have a poor connection to it. You see this uh often in glutes, calves, um chest sometimes uh are probably the most common, back, rear delts. There's a lot there's a lot of muscles that people uh tend to have a hard time connecting to and they may be doing a lot of these rules that you're about to go over uh but then still not seeing results. So I'd like to add that to the conversation is that is that is that um and another reason why sometimes I want to give somebody a long uh you know runway to expect like return on this and so a year is part of it that yeah is that is a lot to a good posture analysis and really see if like you're getting to that range of motion you need to to really be able to you know fire off that muscle like effectively and really recruit at the maximum amount that you can.

Yeah, it's a good point cuz like a good example would be like um trying to develop my glutes, let's say. Uh and a barbell squat is traditionally a phenomenal exercise for building the glutes, but there's a lot of muscles involved in a barbell squat. Yeah. Yeah. Yeah. And there's a ratio of force uh that is being produced by the quads versus the hamstrings versus the glutes um and other stabilizing muscles that can be different from person to person. So, you could do squats in a way where you're really developing the quads more than anything.

And then there's ways to do squats where you're hitting more of the glutes uh than you normally would, right? Um and sometimes what happens is because you have a lagging body part, you'll do the right exercises, but [snorts] [snorts] [snorts] uh the emphasis isn't where you want force. Yeah. The other muscles. Yeah. Like you could bench press and do a lot of shoulders and triceps in a bench press, for example. Um so technique is key. Understanding biomechanics, what that muscle does, and how you can adjust your technique and form.

And often times that means you got to go lighter with the exercise to emphasize the area that you want to target. Which as you go through these five these five keys or rules uh for building, if you are if you're like, "Yeah, I do that. Yeah, I do that." that. Yeah, I do that." If you check all these boxes and you still have that lagging body part, most likely it's because of this. I would say slow down, feel the muscle, change your technique. Often times you have to go lighter to make that happen.

Isometrics are helpful. That's right. All right. So first is to train it longer. Uh, in other words, in the workout itself, when you're working the lagging body part, spend more time on it. Okay? Typically, this rever refers to as this is referred to as volume within the workout. So, let's say I'm training uh full body. Okay? Just to make it easy. I'm training full body and I'm doing three sets uh per body part. Um, well, if my lagging body part, let's say, is my chest, um, then I may train five sets or six sets and just spend more time on that body part than I would, uh, other body parts.

And so, I know this sounds kind of obvious, uh, but, uh, often times people don't realize this, uh, in their training longer. longer. longer. Well, I I think that the the fear or or the mistake that's made from this rule or tip is, uh, they just train it longer and then they do all the other things still. So their 60-minute workout now becomes yeah 90 minutes because they're doing more of the chest or more of the and so I think that's uh that's part of the mistake here is like yeah you I I mean a lot of times what so this would happen for me right uh show after show um there was always a a a plan going into the next off seasonason of like what am I going to try and improve before the the next stage um pres presentation and man some of my workouts u like a big portion of them just focused on this muscle group or a major big like if it was chest, it would be a lot of barbell bench press and lot of a lot of barbell bench press and a lot of resting between and getting myself prepared and like and really letting go some of the other stuff and not worrying too much about it because it takes very little to maintain the stuff that you've kind of already built up and when you're really trying to focus on bringing a lagging body part up because of the point I make that it's not just about some of these key rules, it's also about being better connected.

I don't want to just add a bunch of volume and be reckless. I really want to focus on my technique. I really want to put energy that way. And so, uh, I think sometimes people have a hard time of like letting some of the other stuff go a little bit, um, and not focus so much on it while doing that. Yeah. And I think this may fall into the training it longer category, but like to really emphasize, you know, that muscle group as I'm performing the reps.

I'm like, I'm really getting that slowing down, getting that squeeze, you know, where it's most impactful uh, in the in the rep. And I might stay there a little longer. It might turn into a little bit of a pause rep. The tempo might be affected a bit, but um you know, really overemphasizing the recruitment process. Yeah. You're spending more time on it. Yes. Yes. Yes. Uh the next thing, by the way, all of these go together. Okay. So, as we go through all of these, you you you got to do all of them.

Uh you don't just do one. Uh for example, uh the next uh one is to train it more often. So, if you train on average every body part twice a week, uh then train the lagging body part three times a week. Again, this may seem seem obvious, uh, but this is how you emphasize and prioritize the lagging muscle group. Um, and this is true for it doesn't I don't care what the body part is, you're going to increase the frequency at which you train it to get it to develop faster than the rest of the body.

the body. the body. Uh, then we have this train it first. here. I think this one is less obvious to people because we tend to have our workout programming within a workout and there tends to be these kind of general rules that we, you know, for example, um if delts uh is my body part, that's the lagging body part. Well, almost always in workout programming, if chest is trained in the same workout as shoulders, you train chest first. And this generally makes sense. Uh when I'm bench pressing or incline pressing, my delts are involved.

Um, and so I don't want them to be fatigued when I'm doing these compound lifts. But when I'm trying to develop a lagging body part, I don't care. You literally train it first. I'll go as far as to say this. Let's say your lagging body part is your biceps. This isn't always the case, but or often the case, but let's say it is biceps and it's back and biceps day. Yeah, you could definitely train biceps before back, especially if your back is well developed and biceps are your focus.

Well, I was going to go as far as to say too that uh well, staying with the shoulder uh example, even uh we've it would almost be uh blasphemy to see somebody, you know, do shoulder press before they would use do use do squats or deadlifts. I'm but I am. That's right. If it's a lagging body part and I've got great legs, uh then it's the the legs movements are going to take a back burner and I'm going to get I want it first in the workout and first before anything.

I want all energy put towards that that muscle group to start off every workout so I can give it everything I got. Um, and that just is and again that goes this kind of contradicts our general rule, right? So when we're talking about the training the general masses of just overall balance development, we would never say that. But since this is specific to lagging body parts, this is where the rules get bent a little bit. And now you might see me do these exercises uh that you would never normally see me.

By the way, these are these are this is an old rule of the they used to call it prioritization um uh of training at first. It's an old rule. Um but we now have data to support this. this. this. They find that the strength gains and muscle gains uh that you get a little more of them for the first exercise that you perform or the first exercises you perform in a workout. Now, generally speaking, speaking, speaking, you want it to be those big compound lifts in the beginning, right?

My deadlifts. Yeah, I'm going to do those first before I get to my shoulder presses because it's such a big lift. But again, if you have a lagging body part, uh, train it first and put more emphasis in that direction. Again, the data supports what bodybuilders have known for decades. I mean, you you you gave the the crazy example of even uh biceps. I did this with calves when I was competing. The calves before calves was my biggest lagging body part. Uh, and because I'm on stage presenting, I actually cared for the first time, you know, that okay, I I can't it can't be so glaringly obvious that I'm out of whack.

And so, yeah, for I don't know, three years there, uh, every workout started with with calves. And so, u, I applied all these principles. It I it was it was first. It was damn near every single workout. It was just that was what I had to do to bring them up. And it worked incredibly. So, but I mean, even a a dumb small muscle like that would get prioritized to the first in the workout. Now, the next two rules, very important. Okay, so we talked about training it longer, more often, and training it first.

Now, here's where it gets difficult for people. This next one is uh you got to take away from the rest of the body. Okay? In other words, I can't just add volume, add frequency, prioritize body part uh on top of the already volume that I'm performing in my workouts. This is how you overtrain. This is how you go nowhere. This is how you hit all this is how you hurt all of your gains and all of your progress. So, what you got to do is you take your if you have a workout program that you're following that feels good, you recover well, you're getting stronger, it's like this is a good total look at the total volume that you're doing for your body.

Now, here's what you do with it. You can take some away from some areas and add it to others. But what you can't do is just add volume. It's like those video games that you play where you're building your character and you've got 100 points and you got to put some to speed and to strength. You can't just add and and and create out of nowhere. You can't just slap volume and frequency uh onto a body part without taking away from others. Now, here's what people mess up.

They don't like to do this because they think, "Yeah, I do. I definitely want to bring up my glutes, but I don't want to take away volume from my I don't want to lose my chest." You won't you will not very little far less volume than what you're going to take away is required to maintain that muscle. In fact, you'll still build those areas. You're just going to build the lagging body part a little faster. The biggest mistake people make with this is they just add more.

They take their normal workout that's been working fine. I want to add more chest. I'm just going to throw more sets onto my chest. Overtrained. Can't recover. Can't adapt. Now I'm goinghere. It's almost like your energy bar. Yeah. You only have so many like cells for that to distribute and move and Well, especially especially who this episode is for, right? Um because we typically are talking about a you know three-day full body routine is what we generally tell most beginners. your first couple years just focus there.

The person who's who's going to be drawn to an episode like this has probably been training for a while. They're they're trying to bring up a a lagging body part. This person is probably been pretty consistent. I mean, actually, if you are listening to this and you think this is you and you haven't been consistent with just doing Get consistent first. Yeah. Get consistent. A lagging body part cuz you're not working. working. working. Yeah. Yeah. Get like get consistent with the big major lifts and do that for a while and just allow it to do its work, right?

Um, that would be my advice. If you're listening to this and you think it's you and uh you haven't been consistent, like go be that first. But now let's you let's say you are consistent and you have a lagging body part, which is super common. Those people are the people like you said, they're they've proven to be so consistent. They've brought up all the all these other body parts. They're so afraid to let go of that. It's like it's so wild how little uh you have to do on those other ones to maintain what you've built.

And so if you really want those max results from the lagging body part and the extra energy that you're putting towards that, you really got to let go. This is also the final day for the MAPS upper lower 40% off sale. It's a 4-day muscle building split. If you want to take advantage of it, you got to do it now. Go to mapsupper.com. Use the code launch for the 40% off. All right, real quick. If you love us like we love you, why not show up by rocking one of our shirts, hats, mugs, or training gear over at mypumpstore.com.

I'm talking right now. Hit pause. Head on over to mypumpstore.com. That's it. Enjoy the rest of the show. Here's what the data says, okay? Uh and I'll I'll I'll speak in sets so that it's it's much more applicable. Okay? Let's say on average for the week, uh, you do 15 sets for back. Okay. Uh, how many sets do I need to do to not lose muscle in my back? Two. Two or three. Yeah. Yeah. Yeah. Okay. Two or three. So, if you take four sets away and you're at 11, you're still building, everybody.

You can go all the way down to two sets a week. That's one set on one day, one set another day, and you're not going to lose muscle. So, this tradeoff isn't going to hurt you like you think it will. Um, in fact, it hurts you if you don't do this. So, if you're adding volume and frequency to a lagging body, it's got to come from somewhere. By the way, in order to do a proper volume trade, it has to be uh exercises that are similar equivalent.

Yeah. You can't you can't cut out uh three sets of bicep curls and add, you know, four sets of deadlifts. No, no, no, no. Like, that's not going to work. to work. to work. No, it's compound lift to compound lift, intensity to intensity, you know, type of deal. And lastly, this is a big one. Uh if you want to build something, you have to eat in a calorie surplus. All right, so here's the problem. Oftentimes, people say this. I want to build my butt, but I also want six-pack abs.

I want to bring up my chest, but I also want to drop 5% body fat. All right, you got to choose one. You're not going to do both at the same time. In order to build anything, including a lagging body part, you have to feed yourself enough so that it can build. No matter how good your programming is, if you're eating in a calorie deficit, if you're eating less calories than you're burning, you're not eating enough protein, carbohydrates, and fats, you won't build. It doesn't matter how good the workout is.

I mean, this is this is to both sexes, but I find this is really got to hammer this home for my female clients. My female clients are the ones that were mostly challenged with uh eating in a surplus to build those body parts. Totally. And uh you just have to it's a muscle. It has to be fed. I don't care. you got the best training program uh in the world and getting the greatest recovery, taking all the best supplements, but if you're in a caloric deficit uh and doing all those things, you're just not going to build a butt.

You're not going to build your delts, you're not going to build your legs, whatever the muscle is that you are lagging body part uh if you don't give it the the material uh required to build that tissue, it's just not going to. So, totally. Now, earlier you brought up calves. I was reading this this dude there's these great posts uh and I brought some stuff up here um just to kind of kind of kind of Did you Did you see uh AI Adam fat AI Adam I had some great comments where yeah his his uh Corvette the Corvette video the boys made I got a lot of compliments like you know you actually don't look so bad as a fat guy that's you're a good big guy yeah yeah yeah you had the Hawaiian shirt on Dylan and then made it I thought it was Very funny.

Very funny. Very funny. I love our our staff gets to poke fun at us with those videos. Great. You know, it's it's to that point is I the audience so they know they may not know this. So much of our content we are unaware of. No, we see it the first time you guys see it. see it. see it. Even stuff that we uh we shoot they will just ask us questions or direct us in a in a way but we're surprised. I'd say eight out of 10 times of like, oh, I had no idea that's where they were going with this.

So just so the audience All right. So I So this guy did this post and I don't know what his background is, background is, background is, but he was talking about um like biomechanic and anatomy advantages of athletes and he was going down the list of like there are certain big glute athletes. There are certain body parts, certain anatomical, you know, polymorphisms that benefit uh certain types of performance. And you see this now, first off, everybody can improve their athletic performance. Everybody can become faster. Everybody can become stronger just through training and practice.

But when you get to the top levels uh of athleticism, what you see is this kind of self- selection bias of people who are gifted uh with movement who also work hard but also whose bodies are made for that particular sport. So a good example is like a swimmer, a top level swimmer has really short legs and a really long torso, long arms, uh and kind of this wide kind of back canoe. Yeah, you look like a canoe. Anyway, this guy comes on, he was talking about calf insertions.

I thought this was Now, we've observed this, right? But I thought was really cool. So, high calf insertions are really good for speed. Like really good for speed because you have less muscle speed and jumping, right? right? right? Yeah. Because you have less muscle mass lower on the lower leg, uh, which creates less inertia. You also have a longer larger tendon which creates more stiffness and quickness. Yeah, Yeah, Yeah, longer calf insertions produce more stability and force. So, I'm like thinking about thinking about thinking about so I can out jump.

As I breathe this, I'm looking at your calves and his for sure, dog. For sure. Is that true? That' be close. You might be able to out drive me. You can out drive me for sure. Definitely out jump. We have to test. to test. to test. I thought it was really I thought it was really cool cuz I'm thinking like top powerliffters who could squat and deadlift. They typically have long I was never real great. Yeah. Then short calves. You look at sprinters, they have these tiny little I mean look at all basketball players.

I mean most basketball players if don't have good calves they're or at least not like aesthetically good. They're like these high little bin makes them great for jumping. It's it's really really cool. And I just got me thinking about all the all the different different different I've heard I've heard Paul Faberts break that down before. Did he really? Yeah. Yeah. I've heard him break that down before. Why why that is so how how beneficial. beneficial. beneficial. I have sled moving calves, dude. Yeah, Yeah, Yeah, it's funny cuz bodybuilding uh it really um I mean you get awarded for really long muscle bellies which is not great for like running sports for the most part.

You don't want super long muscle bellies for running sports, but for strength sports, you know, it kind of makes a lot of sense. You know, wrestlers probably do well, I would think, with long muscle bellies. I'm sure I'm sure I'm sure I thought I think I think wrestlers are was one of the sports that is the ideal memor, which is in the middle of everything. everything. everything. Yeah. that like I remember seeing like uh the Samano types and then it like what sports what sports what sports and wrestlers tend to be the it's explosive and it's endurance.

Yeah, they tend to be right in the middle. They tend to like memoromorph is like perfect for wrestler. So, it's a little bit of both. I wonder if they've ever done an like studies on box. I know boxers uh heavy hitters tend to have bigger hands. That makes sense, right? More mass. But I wonder if they have like bigger heads. I would imagine. Oh, for sure. Like bigger skulls, bigger heads. First time I ever dick school. First time I ever realized that. I was in my early 20s.

We were in Vegas. We were at the Hard Rock Cafe and uh there was a UFC fight that we were there for. Did you see Tito Ortiz? Yes. Yes. Yes. Have you ever seen Bro, Tito Ortiz a toddler head, toddler head, toddler head, bro? He looks like a bobblehead in real life. He looked like a bobblehead. a bobblehead. a bobblehead. I was I would mess with Yeah. He walked in the the elevator and it like pictures don't even do it justice. You have to see headbutt.

You have to see that. that. that. You just hit the enemy in the head. You have to see his melon in in in person. It's just It's not It's just I mean, look, you can kind of tell on pictures, but it does. I mean, I've seen I had seen him on TV and pictures forever before I seen him in person. person. person. And he got in the elevator with me and I went, went, went, "Oh my god." Like that. Like his neck, too. His neck, his face, like everything is like a big square.

It was his big giant is just like, "Oh my god, no wonder he could take a punch." Yeah. You know, I know. Yeah. Yeah. Yeah. Yeah. You you'll see like really good jiu-jitsu guys. Uh some of the best are like really lanky. They long limbs they tie you up with and choke you with and you know throw a triangle choke on you with these long ass legs. And it's pretty it's pretty funny. But anyway, it's really interesting to me. So I like to you know I'm like thinking of different athletes and what some of the advantages that they would have you know as a result which is funny talking about swimming.

I remember when I learned this about swimmers about their body type. Of all the sports, it's the one sport where if you're built for it, you are not built for anything else. Yeah, that's me. Like high level, you know, the polymorphism. the polymorphism. the polymorphism. Yeah, I was trying to do everything else growing up. You know what I'm saying? You could have been an Olympic level. Olympic level. Olympic level. All you need is web fingers, dude. Narrow narrow hips, thin legs, long arms, wide back, narrow waist.

I mean, that's that's that's You would have crushed. I was so mad. So, you know, I see it's really I'm excited though. And maybe this is my redemption cuz I'm watching my son and my son is like taken to the water like a fish right now. Yeah. Yeah. Does he have your proportions? Do you see? Uh it's hard to tell. He's he's a blend of Katrina and I which uh so I don't know if he's fully It's hard to tell. There's there's times where it looks like he's uh going to be just like me.

Then there's times where I kind of see her. He seems to be a little bit thicker than I was, but not he's pretty thin and tall. So, he looks like he's he might end up being like me, but he he does look like he's got a little bit more thickness than uh I have, but not a lot. So, he'll be he'll be close to my my frame, but he definitely is already, you know, taking to the water. You know what's funny with kids, too, as they grow, especially when you go through puberty, they don't grow evenly.

No. No. No. Like, you're like, whoa, dude. Disproportion. Disproportion. Disproportion. Your feet grew, but everything else stayed the same. No, he's in that spurt like No, he's in that spurt like that right now. I just I told Katrina that yesterday. I was just like I was like staring at him and uh she like, "What are you looking at?" I'm like, "He just I said, "He's looks different right now. He's he's hit a growth spurt. I can't put my I can't wrap my head around what I see different, but I can just, you know, when you probably look at your kids like that and you can you can see it.

it. it. Sometimes you're not even sure what it is. It's just like, yeah, he definitely looks like he's gotten older. Yeah. Speaking of him, uh Katrina, uh I didn't even know I did this. And she she called me out on it and I was like, you know, I was like, I don't do that. And then like I literally like caught myself doing it like right after I just told her like, I don't do that. Like, oh [ __ ] I do that. I don't know. I do that.

Uh, I have this habit that I guess my son does now is, uh, before he pees, he spits in the toilet. I just didn't didn't didn't Why? Yes, you do do that. Oh, you've caught me doing this. I don't even even even No, that's not just a you thing. I've seen it's like an It's a relatively common thing. Every time I'm at a urinal, not every time, but often times a guy goes up, spits in it first, and then what is that? I do it outside.

I do it inside. I do place you can do it, you know. So, so I know I know I have a so I know I know I have a bad habit of spitting. Look that up. Why do men spit in the urinal before focus on aiming things? I have a pretty good idea of what mine is. So, uh because of my allergies and stuff like that, I constantly could get like mucus buildup and so I'm always like always been a spitter. Okay. Because of that, they just get it out like I don't like that.

It's gross to me. me. me. Stop. Stop. Stop. And so when I'm in a house and I I'm obviously not spitting outside, so the first thing I go to pee is like the first appropriate place I could spit. And so I think that's why I do it. So AI says that men often spit before spit this wall stuff just stuff just stuff just men [snorts] often spit before urinating as a subconscious way to relax and focus to clear out the unpleasant taste. Somebody actually define this in public restroom.

Well, I definitely feel like I clear out the unpleasant tastes and stuff in my mouth is like cuz I I feel like it's like that. like that. like that. That's usually why people spit. Yeah. Yeah. Yeah. Or simply as an ingrained learned habit. learned habit. learned habit. You're not the only one, dude. I I see that. That's a good thing. Yeah. I like I was I wasn't aware. I knew I I kind of knew I did it a little bit, but I didn't realize it was like such a habit until she's like, "Oh, I see your your son has your habit." And I'm like, "What's that?" And she's like, "He I She" She goes, "I watch him go pee now." And every time he pees in the toilet, he spits before he been toilet.

He got that from you. And I'm like caught on, really? And then I like literally right after that caught myself like the next three times. I was like, "Oh, wow. I do that." Just spit outside. So So gross. That's just gross, dude. I you know I think what's more gross is when you like I have all that allergy mucus stuff going on inside of me like keep it in there. You know what's really gross? That I caught Justin doing it at least three times the like in the last 10 years.

He does the Rocket. Oh that is gross. That is gross. He does do that. He that is way grosser in my opinion than like SP. You guys are a bunch of women. That's such a football thing. It is. Your helmet. I just got to clear it out. You have no other opportunity. Your face is You can't blow your nose. You have your your helmet on. You just stick your finger up there and Oh my gosh. I don't need to stick it in there. I just blast.

I mean, in your helmet up here, like in your helmet, you just Yeah, that's a football thing for sure. Wow, dude. Wow, dude. Wow, dude. Yeah. All my football buddies all I guess if you're playing football and you're blasting, you know, you're running into each other. You're probably right. That's probably where it came from. 100% come that is all my I don't have none of my friends that didn't play football don't do that. All of my football buddies. football buddies. football buddies. Well, that and like my nose is crooked, you know?

I broke it a few times and so it's like it's one of those things I just me. So that's how I feel about the allergies and the mucus clearing it out. It's just like me clearing it out all the time. Your nose doesn't look You don't look like you broke your nose. No, it's not. Always reminds me of it. A good wife. She's like, "Why did you Cuz I reset it myself. I never went to the doctor, you know, and I just It was like way over here.

I was in front of the mirror just mirror just mirror just oh my god. Oh my god. Put it back in place." Were you breaking football? Uh no. I was at a concert. Oh, it was mosh pitting. Yeah, Yeah, Yeah, of course. Yeah. Oh my god, bro. Did you leave the concert or were you like I'm going to finish this before? No, I just I stayed and just bled. Oh my god, you're such a You're such a beast. beast. beast. Well, the guy I mean, you know, it was a cheap shot.

Finished the guy from You went back in there. Oh, yeah. Yeah, I took him out. But yeah, he totally got me from the outside just as I was running by and my nose went like that ran away. ran away. ran away. Uhhuh. I knew I knew it was done. I was just like, "Oh, oh." Just bullet like blood everywhere. blood everywhere. blood everywhere. Oh god, that's terrible. Two times. That's terrible, dude. Yeah, I gotta bring up something to you that I just learned today. That's wild.

So, do you guys know you know the Joe Weider the famous bust? Can you pull up Joe Weider bust? Oh, with his like So Joe Weider on all his protein like Yeah. So he's like one of the godf he's like the godfather of bodybuilding, right? He had all What do you tell us about this? He had all the bodybuilding magazines. Uh you know Weer is the Mr. Olympia back in the day. They came up with the weer training principles and he like monet he made bodybuilding made bodybuilding made bodybuilding uh something you can make money off of.

Uh the the first supplement companies that made money some of the first ones were based off anyway. He's like a genius, right? Uh in that sense. Well, is he the is he who convinced Arnold to come over? He's the one that signed Arnold. They did all that, right? Okay. So, that bust right there right there right there Yeah. Yeah. Yeah. is fake. is fake. is fake. I was just going to ask you, is it fake? You know what he did? What' he do? He had his photographers take a picture of what is his name?

name. I can't. Robbie Robinson. Do you know who Robbie Robinson was his body? Like that they're sculpting. sculpting. sculpting. I never believed it was his body. Do you know who Robbie Robinson was? No. No. It's worse than you think. Doug. So Doug, look up. Just put No, no, no. Put do the same thing you did. Joe Weider bust and then put Just to show you how long we've been we've been photoshopping and facing. So Robbie Robinson is a famous bodybuilder [snorts] for the uh from the 70s.

70s. 70s. Oh wow. So that it was him took his body. He took his picture and then had them Hey, it's a black dude too. YES, DUDE. YES, DUDE. YES, DUDE. EVEN FUNNIER EVEN funnier is is is taking music. taking music. taking music. Way to go, Joe. Way to go. Thanks a lot. No, it's it's it's true. It was It's his body. body. body. The guy who's crazy. So So Robbie Robinson po he he posed for the picture not knowing that they would steal his face.

Did he ever get any rights for that? Oh, is that really what Joe Weider looks Yeah. Yeah. That's how he looked. That's what he looked like later. He was never that Jack, bro. That's Isn't that funny? Dude, you know what's funny is even Okay, go back to that picture, the real picture of him. Like that's with his his biceps and trying to look buff like he's not even buff at all. No, Weer was never jacked, dude. Skinny. [clears throat] [clears throat] [clears throat] He was into it.

Him and his brother were into it. into it. into it. Yeah. Yeah. Yeah. They were into weightlift. They were just really just really just really I mean, it's always like that, dude. The the most famous or the best marketers, dude. dude. dude. That's what he was. Great marketer. Weer uh the Weer brothers were brilliant uh at marketing and what they did is they they used magazines as a way to market uh all crazy. I had no idea. Yeah, dude. Yeah, dude. Yeah, dude. That is hilarious.

I learned that uh today. I learned that uh today. No idea. No idea. No idea. Just today you found out. I just found it out today. Wow. Wow. Wow. I had no idea cuz I that famous that's a famous bus famous bus famous bus changes everything. changes everything. changes everything. That that's a famous That's a super famous photo. Yeah, dude. I grew up. Everybody knows that that that that's on all the fact that he That's the photo. That's the original That's one of the original photos right there of Robbie when he come down.

Yeah. The the the fact that uh he was able to put that on his all his supplements and and he didn't get any rights to it. Huh. Remember Robinson was his athlete. He paid Robbie Robinson. Oh, no. And he took his likeness. Now, I wonder how he how uh Robbie Robinson found out or proved it right out the gates. He knew it was him. What do you say? kind of What do you say? kind of indistinguishable. He saw He saw the bust. He's like, "That's my body." If you saw your I guess that's true.

Yeah. Yeah. Yeah. I guess Especially if I just Especially if I just That's me. I'm like I just did that. Those that. Those that. Those arms. But what's crazy what's funny about this? I don't I don't I don't I'm not an older Jewish guy that must have what's going on. I I tell you what, if you really obvious thought about it, but I'm sure if you asked me, I would have been like, "Well, of course that's not his body." Cuz I knew Weer didn't look like look like look like Well, that's what Doug was saying.

Doug's like, I never really thought it was his body. Yeah. But to know he c he took it off of someone else. someone else. someone else. Yeah. I thought he just was Yeah. Robbie Robinson, by the way, uh he got I mean mean mean obviously the easiest way to deal Well, he also got just he just got shafted in the 70s and 80s. He had one of the best physiques. Incredible posing. posing. posing. Some of his staging photos. I actually don't know. don't know. don't know.

Robbie Robinson had an incredible physique. He did in his as an old guy, too. He's still really fit looking. Hell yeah. How old is he now? Oh, is that him? Yeah, that's him now. That's him old. Yeah, that's 75. Wow, look at him. What a champ. Wow. But he had an incredible physique uh back in the day and he trained with all the greats and all that, but he never got the got the got the he never got the accolades that he he deserved. deserved. deserved.

Wow. Great physique. That's ridiculous. Incredible physique. Anyway, so I went I I started using stole it. Justin, did you get I think you told me from our partners at MP Hormones, uh you have the Cax Dang. Oh, yeah. Uhhuh. You have the combo? I have. Yeah, I have the combo. I've been doing that consistently the last few weeks and it's one of those Yeah. Cuz I used to do the the pill version of like sank and um and I actually much prefer this because it's I feel the difference of it especially inflammation wise.

Yeah. So Cass so this is pill not the nation spray. This is this is a subq injection. It's comboed. Yeah. slank and so here's what I like about so uh our partners at mpormones.com it's a it's vitabell is the company um and they they have these great peptide combo vials so some peptides you can combine others you can't because they're different phes and they'll interact and you can't different some you can attributes attributes attributes and I love that because like they have something called the close stack I talked about that which is BPC57 TB500 KPV and GHKCU and it's all together it's like for recovery.

It's like it's Wolverine stack, which would be so annoying to have to pin yourself four times for that, right? right? right? It's it's the Wolverine stack and then some is what that is. Then they also took Sank and Cax, which are both for cognitive function and performance. Cmax is more stimulating. Sank is more enzytic. They work differently, but combining them two uh together is this great synergistic. like sank for me is like the clarity and it's more like um I guess like brain fog and and you know it's like somewhat more attributed if I had some kind of like brain inflammation versus like yeah CAX is like memory recall is is huge for me with that.

They [snorts] both raise BDNF. Uh they both uh help uh improve how your body uses uses uses How long have you been doing it now? Probably four weeks. Yeah, a month. I just started yesterday. Oh, you just started it? I just started mine yesterday. Oh wow. Oh wow. Oh wow. Yeah. Okay. Yeah. Okay. Yeah. Okay. And they and it comes all in one in one vial. vial. vial. Now, you said I I haven't reordered anything yet. I just go in my portal. You just hit reorder.

That's it. That's it. That's it. You click on the button. Oh, it's that easy. It's that easy. Click on the button and you can write a note if you want. Really like this. Send. And then they'll send it to you. Oh, that's dope. that's dope. that's dope. And two days later. Oh, that's cool. Two days later. Yeah. Yeah. I'm due for getting ready for a refill and I hadn't done it yet and I was just like, what's what's Are you doing any peptides or you just doing doing doing nothing?

Why? nothing? Why? nothing? Why? You know, they send them to us if we want. want. want. I know. I don't know. I You know, I've done everything. I've done everything. U You know what you would like is the close stack. close stack. close stack. Katrina loves that. You would like that? Yeah. Katrina takes that with your skin. You would love that. Yeah. I just uh I'm It's I'm not very consistent with a lot of things like that. Um and peptide stuff for me is like I mean I'm very consistent with my uh TRT, you know.

I've I've I've been really really good with that. And that that's the most like life-changing thing for me is keeping that balanced. Of course. course. course. Um I'm trying to get better about especially after talking to Cabral the other day. other day. other day. Uh my omegas and my vitamin D on a regular basis. Like I don't staples. staples. staples. Yeah, exactly. So I'm trying to be better about my staples before I even like like like I mean it's what we preach all the time, right?

It's like before I go layer on the latest greatest peptide. peptide. peptide. You know what you could do? I would get you consistent at least when we're at work. If you brought it to work, I'd get it for you. I was doing here. No, no, no. If you put your peptides there and you told me I would I would definitely get it off. How about getting me that way with the vitamins first, bro? Before you start stabbing me, how about you for give me some give me on my vitamin D?

I'll sneak in some like Yeah, Yeah, Yeah, I'll sneak you in the studio. Hey, you're already you're already prepping 40 pills a day. Can't you just add my six? Yeah, add my six in there with you and just hand them to me when you do one of yours and I'll take them cuz Yeah. No, I'm I'm so bad with that stuff, dude. I'm so bad with being all lined up. Yeah. Yeah, I like a child. So sleepy right now. Hey, did you see uh creative I sent this to S.

I didn't send this to you to you two. You're going to like this. This is This tripped me out when I saw this. saw this. saw this. In 2025, In 2025, In 2025, uh 1 million millionaires were made worldwide. New mill new millionaires. 2025. 2025. 2025. 2025 worldwide. Worldwide. And this isn't just crypto. Well, this includes that part of everything. It's just millionaires. If you if you made a million anyway, you so that were new that you weren't millionaires before millionaires before millionaires before 2025 in the world.

Okay. And if you and they had this great graph of like all the major countries and stuff like that, United States and everybody else, you want to take a a guess at the ratio or the number of US versus all all countries. Remember, a million total million total million total in the whole world. I'll say 50% were US. Yep. Very close. That's not a bad guess. So 441,000 of the million all came from here. That's right. That's right. That's right. Like just a it's to see the graph is wild.

wild. wild. Who who came in second or like what was UK though was 43,000 43,000 43,000 10 times more millionaires than the UK were made in the US than in second place the UK. Wow. Wow. Wow. You you could combine all the rest except for a few and we would do more. This is why I mean this is big economy. big economy. big economy. So they have 70 million people. We have like 330 or 340. So, which is you're so you're only talking about four times the amount of people, but 10x still.

Yeah, it's ridiculous. That's crazy. That's crazy. That's crazy. That's a I thought that was a really interesting stat. interesting stat. interesting stat. I've known that for a while. Uh that that just the the amount of wealth that's created. that's created. that's created. What's what's made me really trip out of that is our conversation we were having off off air about our prediction of real estate and stuff like that. It's going to happen. And I don't disagree with you with the the boom of AI in the Silicon Valley in the Bay Area.

And it's like that number is before all that. I know. Mhm. Like you know, you know what the property, you know what's happening in San Francisco with expensive properties? It's getting crazy. Some people are getting a million over asking. Yeah. Who's buying that? Like who's coming in? coming in? coming in? There are people coming. The half half a million new millionaires cuz I bet you good portion of those are are probably concentrated in the Bay Area. Area. Area. Yeah. Yeah. Yeah. But New York, Bay Area, maybe Florida.

Must be banking that policies are going to change at some point. You know what you should say? Driven so many people out. You should look up, Doug. Uh, of uh, of the millionaires made in 2025, what parts of the US did they come from or something like that? Yeah, that's a good question. I guarantee you, that's what I'm saying. New York and California are going to be 100% the biggest make up probably 60 to 80% of them. I mean, I bet Texas went up because of Austin, everybody.

Austin, everybody. Austin, everybody. Sure, you'll get you'll get some in there. You get some in Florida. You get some in some of those places like that. But, But, But, uh, let's see. Nearly went to everyday millionaires. The sir consistently invested board. It doesn't say. I'll ask what what what did it say? Did it say 1,200 new millionaires every day? That's wild. What a day? a day? a day? 1,200 new millionaires a day last year. US. Okay. US. Okay. US. Okay. Rough, dude. Rough, dude. Rough, dude.

Yeah. Yeah. Yeah. Crazy. Crazy. Crazy. Yeah. Yeah. Yeah. Way more than China, too. But uh I want to see what states. Yeah. What state? I asked that question. What states? What states? What states? What's Just put what states in front of it. it. it. Yeah. I I So I would imagine the vast majority of majority of majority of California, New York, Illinois, and Chicago are up there, right? Florida, Texas, all the places we saw. Wow. Nevada. Nevada. Nevada. Nevada. Well, Nevada. Well, Nevada. Well, yeah. You got one of the casinos.

Casinos. Casinos. Casinos. Casinos and prostitution. How do you prostitution, bro? Well, in prostitution, I bet you sports betting though, you know, that's really taking off%. There's a lot of that, dude. Uh, speaking of AI, did you guys read what happened with Let me pull up uh let me pull this article up. So, this is actually kind of interesting and I'm seeing posts about it all over the place. So, um I think it was I want to say it was claw. Okay. Open AI. Open AI was testing how good its newest AI models were at hacking.

So, you know what they did? They took their AI on a they they put the AI on a locked computer with no internet access and they gave it a cyber security challenge to solve. Okay. So, AI on a computer, no internet access. Let's give you a cyber security challenge to solve. It couldn't solve it the normal way. Okay. So, it looked for a way out. It found a software bug that no one knew about. It used the bug to escape the locked computer and it got on the internet.

It was then it went online. It figured out that Hugging Face, a platform where AI companies store their models and data, might have the answers to his test. It found stolen login details. Discovered an unknown bug in Hugging Face's software. Then, it combined both to break into their servers, grab the test answers. It did all of this to cheat on the test. Dude, the security team caught it and shut it down. Both companies are now working together on an issue. What are we doing? That's crazy.

It just solved its way through all that. Got itself online, hacked through like code and figured. Dude, Dude, Dude, do we believe all this stuff? Wait, what do you mean? Do we believe all of it? They just make this up the story. I mean, they do make up a lot of stuff. Well, dinosaurs are You should You should suspect. So yeah, I mean I just feel like you're just saying this to you know what I read this there's a lot of this push there's a lot of this push and pull with the fear-mongering to the it's going to change half of tech is wizardry I'm with you on that that that and at the end of the day what it does more than anything else it just keeps all of our eyes on it talking about it and everything like that which is where all the money is flowing in and I heard a conspiracy theory the other day that I thought was fascinating back up back up what you said.

So this guy said and I thought it was a brilliant conspiracy theory. It's kind of fun, right? He said that he thinks that they're going to fake they, right, the people who want to, you know, change everything and get in power or get more power, power, power, new world order. They're going to fake an a rogue AI. So, they're going to fake that an AI gets out of control, takes everything over, causes all this. That's more plausible than aliens. That's right. I think they've figured that out, too.

I I heard even because, you know, Spielberg's movie came out and like it kind of was a flop and Yeah. I think that the whole plan and wouldn't all this all this news that we've been getting dripped to us over the last year make a lot of sense because oh remember those last ones that the AIS were talking to each other and they did and then oh remember this one that did that and convince that kid to do that and like we've been here in order to save the world.

Yes, Yes, Yes, they would have to come. I do think we think they're way more capable than they are. I think we're Yeah, I absolutely think we're being fed what they want us to be fed whoever they Right. So I know I sound like sound like sound like we have brought you over. I am I brought You are worse than we are. I've gone full [ __ ] Tinfoiled hat. Everything. Let me ask you this though. Isn't it more fun? Way more fun. It's my real definition of of woke.

I I've woken up. That is crazy. I don't I don't believe anything. You're woken. You're woken. You're woken. Hey, speaking of movies, this So, speaking of which, cuz there is definitely lots of manipulation. Here's just some evidence of it. I did the most like just not controversial post of probably my entire life on X and got so much heat over it. It's wild. And it just proves uh that people just really get mad at what they're told to get mad at. This is my post. You got their bots.

This is my post. This is what I wrote. Yeah. The Odyssey, the movie, The Odyssey was so boring. I left the theater after an hour. The acting wasn't that special either. That's all I wrote. Okay. I just wrote that. Yeah. Yeah. Yeah. 26,000 views. That's as of yesterday. 170 comments. And people are hammering me. me. me. Just blasting you. Well, that's cuz you're an idiot. Oh, you're a meatthead. Or go back to the gym. You did lots of explosions to be entertained. Like so many people are pissed off that I didn't say anything political.

I didn't say anything controversial. All I said was I think my opinion opinion opinion why do they feel attacked? It's a boring movie. Yeah, but it's boring. Yeah, but it's it's a movie that has been politicized. So no matter what you say, you're choosing a side. That's right. That's right. That's right. And so I mean it would be like you making a statement like and I feel like America's great again. You could stop with great when you said again now. again now. again now. All right.

Like that could be a very general statement and you could be and that could be a very fair assessment of my life the last 45 years like feels great again. You know what I'm saying? Like better. Hey, I dare you to tweet that. I dare you to tweet today. Go go go. I feel like America feels great again. America's great again. great again. great again. AND JUST WATCH WHAT YOU GET. YEAH, BUT THAT'S that was an actual political slogan. This is a movie. Yeah, but it's but it's it's been politicized.

So, it's the same difference. difference. difference. I didn't say anything about because before that became a political slogan. That could have been just I know that. I know what you're saying, okay? But I didn't say anything about the cast, but it just goes to show you. People are like, "Tell me what to be mad at." at." at." Right away. Right away, people assume that you were making a state a political even just having an American flag. It's like, "Oh, like, "Oh, like, "Oh, that's crazy." [clears throat] That's crazy.

I live here. Like, why is this like trigger you? Yeah, that's crazy to me. But I can't believe I mean, I do post all the time. the time. the time. This one got 26. I knew it was not though. And I just I got to confirm when I started looking at more I started looking at other uh reviews on it and that's what it is is everybody is like you're either one or the other. You know what I'm saying? I don't care. So artificial. Well, no.

When you said it to us originally when we were off air and we cuz we were all talking about wanting to go see it and you're like, "Man, I went saw Odyssey. It was not that good." I was like, "Oh, we're all bummed." It was total total total I still Yeah, I was interested in it. But yeah, it's like more people I've talked to just like you, it's like they were like me. So, I'm not like motivated. motivated. motivated. No, No, No, but I I just so you know though, I again I I blame the right just as much as the left in this situation.

We don't play this game. Yeah. Because the before it even released, there was so much propaganda uh coming from the right side about just like how crazy woke it was going. And it wasn't like they didn't really go that. It wasn't that like because there was a transgender that was inside that was acting and they made a Greek goddess a black lady. All of a sudden it was like they try to make this way bigger deal way over way over way over way over. They're small parts.

I don't care. They're fictional characters. That's my point. The right they the extreme right extreme right extreme right neither one of them ever existed. The extreme right came out and made such a big deal about it when it's like come on get over it. It's not that big of a deal. You know what I'm saying? It's like whatever, you know? And so it would be different person. Like I get the I get when some people get mad for stuff like that if it was a real historical historical historical person.

Yeah. person. Yeah. person. Yeah. You know what I mean? like Abraham Lincoln, you know, you got to kind of played by Samuel L. Jackson. Like, whoa. Or or like try to make them look, you know, the same. Yeah. Like someone it's a fictional character. If it's fictional, it's all mythology. Yeah. That's right. None of those people are real, you know. That's why it's it's ridiculous to make a big deal about it. Same with like cartoons. I love that. People get mad, you know, with cartoons. with cartoons.

with cartoons. Did you guys Did I tell you guys change the cartoon the cartoon the cartoon off air on air of the the Jack Nicholson thing that I I looked up? I saw that just blew my mind. No, I I think I told you this. You mentioned that that I didn't on It wasn't on the show, wasn't it? wasn't it? wasn't it? Oh, yeah. His mom He didn't know that his sister was or his mom was his sister or something like that. Yes. Yeah. Fact check me.

Yeah. So, his uh his sister was actually his mom and his grandmother raised him. Yes. And Yes. And Yes. And thought he that he thought his grandmother Yeah. grandmother Yeah. grandmother Yeah. Yeah. They had to keep it a secret. You did bring that up. Yeah. It was like when he was uh fact check it. Yeah. 27 or 37 when he found out. Like I mean he was way later in life when he finally realized it. Could you imagine going that far in your life and then being like, "Hey, uh, your sister is your mom." your mom." your mom." Yeah.

You know what? You see, he grew up believing his biological mother, June, was his older sister. You know, this is this was in 1937, and there was a lot of social stigma around, you know, teen pregnancies and stuff. So, you would [snorts] hide it as much as you poss. Dude, I heard a crazy story about these two uh these two guys. Like so later on he was 36 years old but like found out way later he's suing this hospital because they switched babies and so he lived 36 years without his real parents and just found out like through DNA testing and was able to trace it back and find his parents.

It's like can you just I was just trying to I was tripping on that just thinking about like first of all he has this connection now with this family that's really tight. Yeah. But now like it has to like go through that entire process from scratch again with his real family and then like dude like how messed up is that dude? Well, I'm curious. It would be interesting. How much of the story do you know? Like it'd be interesting to [clears throat] know if like the whole time he always felt like just different.

Yes, that's what it was saying that like he felt like he didn't have there was just some off like he didn't feel like he was them like part from them like he knew like instinct knew that. Right. Have you guys ever seen some of the old these were very unethical studies they would they did on twins back in the day? Oh yeah. Yeah. We've talked about this before. before. before. Yeah. They would split the twins up without them knowing and put one in a house that was wealthy.

Russian study. Who did it? Um I I I know I think German the Germany did it. I think in the US they did studies like that. Oh, the US I believe. So and they would they take these children children children and they uh I think the kids were orphans or orphans or orphans or they were they intentionally loved them and then another one they didn't touch or anything like that. Oh that was Russian study. Those are the Oh, that's what you're talking about. Cuz that's what they did with twins.

They did these with twins where Look at this. This was in the 60s and 70s. So, child psychiatrist Dr. Peter uh Newbower conducted the most famous study involving deliberately separated twins and triplets in the 60s and 70s. This was the nature nurture thing. Yeah. Yeah. And they working with the Louis uh and the study goes isn't this this is the way the study goes is where they they have the kids that one like loving family touch hug all thing and then the other ones they intentionally didn't I don't think this was that one.

I think he took them I think this one they put them in different socioeconomic uh I think it was both and that was part of it. I think that's messed up. Yeah. I think you put like I think they put one like low income. How weird would that be? You grow up let's just say you growing up you know you know your parents adopted you or whatever. or you're growing up, then you go to the store, you're at the grocery store, and you just run into a dude that looks exactly like you.

Yeah. Yeah. Yeah. Like, how weird. You stop and you look like, what the heck? Well, especially they're enough like you like their haircut's kind of silly. It' be really weird cuz he's the same. Like, damn. Do you know? I mean, do you know? Like, if you see your twin, do you think you know? know? know? Of course you do. If you see your twin twins, yeah, of course you would, dude. If you're identical twins. Yes, of course you would. But what if you're just twins, but not identical twins?

identical twins? identical twins? Well, then how would you know? Well, you might feel it. Yeah, a lot of twins talk that they a lot of twins talk that they can like totally This is different, but I heard another crazy story. Uh, so you know how like when people get transplants like from like a heart transplant, I've heard this. this. this. Yeah. So this this guy gets a heart transplant um and from somebody who committed suicide. And so this guy who committed suicide, he he so he has his heart.

He's somehow I have no idea how this happens and you have to fact check me on this, but like he goes and finds uh and marries his wife. What? What? What? Yes. Yes. Yes. Oh, I saw this, bro. I saw the story. He married the wife of the guy who just was drawn. Didn't know it's found out later. Get out. What are the chances? That's a movie. Yeah. And I was tripping out on that one, too. I was like, "No way." way." way." Yeah. Yeah. Yeah.

Graham and Cheryl Codddle. Graham received a life-saving heart transplant in 1995 from 33-year-old Terry Codddle who had died by suicide. After corresponding through a donation agency, Graham met Codle's widow, Cheryl. They fell in love and married tragically. Oh, Graham also died by suicide. suicide. suicide. He died by suicide after that. Oh my god. Isn't that the That's the craziest. There's a common denominator. There's a different besides the heart. There's a different besides the heart. Justin, the Oregon is the one doing the Yeah, but like being drawn to that crazy heart.

heart. heart. The heart did that. No one's looking at the other side. We both [ __ ] All right, Cheryl. Whoa. Wow. Whoa. Wow. Whoa. Wow. Yeah, that lady asked a question or something. something. something. Although to your point where you were going with it, like I totally feel like if I had if you had to take somebody else's organs on, I feel like I want to know the past history of the person. I'm I'm getting like but isn't there there's neurons in there in your heart too, right?

So you store another they've already found that you've stored memories in the body too. Like why when you're not storing your organs too? Like I don't know. I've heard stuff like that, right? Where people people people It's like woo woo but it it does it sounds woo but it also doesn't sound too far-fetched either to me. Like I don't know, man. I mean like if I'm getting somebody's like equipment like I hope they had like that is like come on tell me the chances of that.

That's so crazy to me that that would happen. would happen. would happen. Weird. Well, it sounds like it sounds like they met through the agency, right? And then they then they fell in love. So, it's not like they like, you know, ran into each other's street and then fell in love like that. What are the odds that both of our husbands would commit suicide? Those are odds, dude. That's not good. That's weird. Toxic trait. I was uh I was reading uh so I got a we have DMs from people who ask us a lot about our partners and uh one of them was eight.

Um, and the question was best best best the question was like who benefits the most from eight sleep? So I looked it up. So they have tons of reviews. They have tons of reviews like as far as an avatar. Yeah. Like what kind of person uh really benefit? So every tons of great reviews. Anybody who sleeps the people who have No, that's the Yeah, that's the you sleep it'll benefit you. It's the uh people who uh run hot Yeah. Yeah. Yeah. benefit the most. If you run hot or you sweat at night, that's where people like I can attest to that.

They're like, it's life changing. No, it is. And I can So Katrina could care less if it hers is on or not. Like she she sleeps so warm. I It's It's crazy. It's It's gotten so uh so much so that I forget when I go somewhere else like how much I've adapted to having that and what a luxury it is to have something that's controlling my body at the perfect temperature all night long. And I think that just cuz I run so freaking hot, dude. I run so hot at night at night at night because that's the hardest thing to remedy, right?

Cuz being cold is Yeah. Bundle yourself up. But if you're hot, then you play the game where you like cover yourself. Oh, sweating. Take it off. I'm cold cuz my sweat, sweat, sweat, you do the back and forth type of thing. So yeah, I was reading through all the reviews. I had AI kind of consolidate like which users are the ones that give the highest reviews. Hot people hot sweaters or hot sleepers. I mean, that makes sense. Yeah, that makes that makes that makes total sense.

people. people. people. I mean, I think I think I think all married couples I've never met a married couple. We're both on the same page. No, No, No, almost always I everybody I know, at least all my couple friends and and my uncles and aunts and stuff like that, it's like sometimes the sometimes it's the woman that runs hot, but it's like rarely ever the same. Especially when they go through parameopause, menopause, that's when they're like, they're like, they're like, so I it's like my my my uncle and aunt when they come over and visit, they always get excited cuz we have an aid sleeping there and she's like wants it freezing and he's always freezing and so he wants it warm and so interesting.

Yeah. Yeah. Yeah. I got another uh post for you, Adam, on companies uh successful companies that we're familiar with now and how long it took them to get become profitable. Okay. So we'll start with like 10 companies probably one of the most one of the most successful companies in history, right? Power profitable companies, Amazon. companies, Amazon. companies, Amazon. Yeah. Yeah. Yeah. How long did Amazon exist before they turned a profit? Uh Uh Uh 10 or 15 years at least. I was going to say I'm going to say 15 years.

years. years. Nine years. Nine years. Nine years. So almost 10 years. So almost a decade of running the company without making a single a single dollar profit. Uber. Oh, Uber wasn't as long as years. 14. 14. 14. Oh, they were 14 years. No profit. Wow. I remember watching that in the documentary. I didn't realize it was that long. that long. that long. I know. It was so disruptive. They they had to just create the market. Here's a crazy one. Tesla. So Tesla, one of I think it's one of the top car companies in the world now, right?

Do you know how long they operated without profiting? profiting? profiting? Probably close to 20. 17. 17. 17. Yeah. Cuz I I remember when the first the first like his first attempt came out. It was like a long time ago. Like the hardest industry, isn't it? The the car manufacturing business. It's crazy. Like this is like wild entrepreneurship. You're running a company for that long without making a profit. That's crazy. And now it's very profitable obviously. profitable obviously. profitable obviously. And they didn't even take a bailout when everybody else did.

Now a lot of these here's okay. Now let's go with another last one I have on here. Spotify. here. Spotify. here. Spotify. Spotify 18 years. Spotify. Wow. Really? Wow. Really? Wow. Really? You know what? And all these companies, you know what they have in common? They were all innovators. They all were trying. They were the kind of figuring out a way to uh enter into a market and create a new market. So they [snorts] had to figure it out like Uber. They were really figuring out.

out. out. Imagine how how uh how committed you have to be to to your dream. Yeah. That's so could you work for 18 years? No. No. No. And not turn a profit. It also make you question your business model. model. model. Yeah. Yeah. Yeah. Like say after 10 years it's like we're still not making a profit. How are we going to turn this? I guess. Yeah. But you Yeah. But uh Amazon Uber Amazon Uber Amazon Uber there was a lot of there's there's still a lot of like even though it wasn't profitable profitable profitable they were generating revenue well and even interest well and just people were adopting like people were adopting Amazon people so it's not like you had you had different growth metrics that were like would show you that okay eventually we can turn this thing I mean obviously our story was nowhere near as long as that but uh you know before we we monetized uh part of what kept us going the path is like seeing the growth in downloads.

in downloads. in downloads. Of course, you saw we saw signs. Yeah. So, we at that point, no one knows are we going to make any money or how much, but it's like, okay, we're gaining an audience that's growing and growing and growing every month. And it wasn't remembering, remembering, remembering, it wasn't crazy. It wasn't like we were adding millions of downloads every month. Like, we But it was, hey, thousands of more little thousand. It was like it was doing this. And so, well, think about it this way, right?

We've been in business for 11 years. So, going on 12 almost 12. So, almost 12 years. We'd have five more years of working together without making a single profit if we were going to be like Tesla, for example. That is crazy. Now, he he But that at that point, too, though, [snorts] though, [snorts] though, [snorts] I guess you got to you also got to take into consideration where you're at in your personal life. Like, well, you we could do that. He was already a success, right?

That's what I'm saying. So, like we could do that. Like, let's say the we all decided we're going to go build something else that we feel really passionate about passionate about passionate about and we do it at this point in our lives and we start building like You got some time. Yeah. we have time and we're and we're we're set up. Yeah. So Yeah. So Yeah. So it would be hard to do if I this was your your your but a lot of it is like uh cuz what's his who runs uh Bezos, right?

Bezos. He runs Amazon. I don't Was he a successful millionaire before he started Amazon? I don't think so. Was he or was that like his first like I don't really know his story. Yeah. Yeah. Yeah. I mean he was the nerdy guy I mean he was the nerdy guy driving around the beat up old car when I remember he was uh building it. Uh I don't know what he did before. Was he? No, he was not. I just remember that little office he had that picture, bro.

He had a net worth of 10 grand in his personal savings. What? What? What? Yeah. So, but here's what the game is. The game is raising money for 10 years or 15 for for for the way you get paid for that. You just got to get people to believe in what you're doing for a long time. time. time. Keep selling the dream. That is wild. That's, you know, that's why when we look at people like that are really really successful and self-made in that way, it's so easy to look at them and say, "Oh, well, you did this, you did that." like you know could other very few people.

Dude, it's so funny to me that we don't look at it exactly the same way that we look at Michael Jordan when we look at Titan Titan Titan that's as special as outliers. Yeah. It doesn't mean they're a better human. It's not a moral judgment. It's just in this case. this case. this case. No, they're just they they they did a lot of the things right and they're also unbelievably unique and gifted in a way. It's just different. It's a it's a different superpower. superpower. superpower.

They're not uh cuz that's a number that's a that's a type of resilience that's just insane. Yeah. Yeah. Yeah. You know. You know. You know. Yeah. Yeah. Yeah. Hey, real quick. Our new MAPS program, MAPS upper lower, it's a 4 day a week split. It's a bodybuilding style workout. Shape and sculpt your body. This is the final day for the 40% off. So, if you want to get an incredible physique, you like working out four days a week, this is the program for you. Go to mapsupper.com.

Use the code launch for the 40% off discount. This segment of the podcast is brought to you by Mindpump Fitness Coaching. This is the number one course that teaches trainers and coaches how to build sustainable sixf figureure plus businesses and careers in fitness. Look, it's roundt based. So, you can hear Adam, Justin, and myself teaching you how to build a better business, get more leads, close more deals, close bigger deals, and be more effective trainers. By the way, our course is nationally recognized. In fact, it gives you 1.9 CEUs with or for your NASM certification.

Find out more at mindpunfitnesscoaching.com. Our first caller is Molly from Texas. Hi, Molly. Hi, Molly. Hi, Molly. How you doing, Molly? Hi. I'm doing great, guys. I'm so excited to be here. This is awesome. Um, I was [clears throat] actually on 3 years ago. Uh, and that was before my wedding. I was super nervous. Uh, and I jumped way too fast into my questions. So, uh, now here I am three years later, one baby later. Um, and I wanted to actually give you guys a formal thank you.

So, thanks for being so awesome. So much free content. Um, I have gained so much from you guys in life, uh, in fitness and so much more. So, I've been listening since 2018, and so I've been here for for a decent bit of time. Um, so it's really nice to be able to talk to you guys. Thanks again. Wow. Thanks so much, Molly. How can we help you? help you? help you? Yeah. So, um, I submitted my question a few months ago, but most of it is still relevant.

So, I'll start off with my goal. My goal is to get stronger before I get pregnant again. Also, to minimize some strength loss during my pregnancy. Uh, so some background is during my first pregnancy, it was all good. Things were fine. And I went into it decently strong. My squat was about maybe 200, 225, deadlift around 275. I was able to bench about 135. Uh, and then pregnancy was fine until I got a massive blood clot in my leg. I wasn't able to walk unassisted for quite some time and I ended up losing a bunch of muscle, a bunch of strength.

Uh, I was in bed most of the time and then even when I got back into it, I was in my third trimester. I was hobbling around and just doing the bare minimum. Uh, labor was good. Labor was fine. And then my baby ended up not being like the best sleeper. So, that kind of impacted recovery. recovery. recovery. Really slow to gain my strength back. Uh, so now that I'm looking forward to getting pregnant again and having a second kid, I want to set that foundation, get my strength back up, not necessarily to where it was, but just better than where it currently is.

So, some more info on that is I did get a gym membership. My husband's in an orthopedic surgery residency. So he's working 80 hours a week, right? And so part of my village is the gym. So I do try to go there often. And then I also am in a mom workout group. So we go to the park Tuesdays and Thursdays. And the setup is it's an okay workout. I'll say that. I would say it's mostly cardio. I kind of treat it as cardio. Um, it's circuit with weights.

So, not great, but I do it because it gets me out of the house. My kid loves it. I love the socialization as aspect, so I don't really want to get rid of that even though it's a subpar workout. Um, and then let's see what else. My kid is sleeping better now and um yeah, I guess I that I'd be happy to give you guys any more info, but that's kind of the basics of it is how can I gain my strength back while still incorporating those mom workouts that I do a couple days a week.

Yeah, that's a great really good question, Molly. I'm sorry you went through that during your pregnancy. Did you uh figure out what the cause of the clot was? Was it an injury? Was there something going on? They're still figuring it out. Uh they did a bunch of genetic tests. It's not genetic. Um I still actually I ended up getting another one post pregnancy. And so they're thinking it might just be my anatomy. So I might have to get a stint placed there, but for now that's not going to that's going to be pushed down the line.

Right now I am on uh an injectable blood thinner and so it's a pretty high dose right now uh with and the injections kind of suck but no we think it's just who I [clears throat] am. How does the blood thinner affect you? Does it uh do you get faint, low energy? Do you notice any negatives? Uh no I wouldn't say so though I will say I do tend to lose weight while I'm on the blood thinner for one reason or another. I I don't diligently track my calories.

Uh but I wouldn't say I necessarily eat less, but I do tend to lose weight when I'm on it. Okay. Okay. So, this is uh how's sleep for you right now? Sleep is a lot better. Kid is sleeping through the night now. He sleeps about 10 and 1/2 hours overnight. I have a pretty solid night routine. Um yeah, definitely prioritize sleep. I love my sleep. sleep. sleep. How How long's that been going? Cuz I see I see in your question that you wrote that you had a bad sleeper.

So, has that has that has that Yeah, I think I submitted it back a few months ago. Uh, and it's gotten better since then. So, yeah, I would say his first like 14 to 15 months of life was rough. I was up multiple times a night. Uh, our record was 12. That was not fun. Yeah. And then, but now it's great. I lay him down and he's down besides maybe teething. But I would say for the most part I'm getting at least a solid eight and a half hours of sleep at night.

That's awesome. Good. Good. So what you're what you're experiencing is very common. Uh although the the there are unique situations in there, it's very common with um high performing fitness enthusiasts. Okay. And you definitely qualify. The the the strength that you displayed at your peak is exceptional. uh very few women can deadlift, you know, close to 300 lbs, can can bench press uh the big wheels on each side. So, you're very high performing and what you're experiencing is very common uh during and post pregnancy, which is how do I approach this now?

And it has more to do with different priorities than it does with the challenges on your on your body. And by the way, those challenges are real. Uh, but it has more to do with just it's like kind of this reordering of priorities. And I'm just going to kind of list things out for you in a way that might make it seem uh more obvious either to the listeners or maybe even to you. Okay? [clears throat] You got a kid. You might be trying to get pregnant.

You dealt with a big uh, you know, kind of medical situation. Your husband also works a lot. Uh, and so this is a lot. This is a lot for you. You're holding down the fort kind of by yourself most of the time while husband is out there doing his thing uh trying to become uh an orthopod. And so this is a lot of stuff that's going on. Your sleep is better, but there was a long time there. It was really bad. You also have different priorities now.

And you actually kind of talked about it. I like this mom group a lot. And it's really not about the workout. It's about this new thing which is the socialization uh and the value it brings my kid. And so we have to reorder things looking through a different lens. It's not the same lens you had before, Molly. So the lens now is what's going to improve my quality of life. Uh, and how do I define that? Well, I got to define it based off of these new priorities.

And the reason why I'm saying this is because it's not going to look like it used to because you have different priorities now. So you're not going to train for maximum gains for a while because that's going to compromise these other things that are really important for you to you. Does that make sense? Yeah. I and I totally hear you on that. And I guess I like to think I have a decent head on my shoulders. I'm not going to be squatting 225 again. That's okay.

okay. okay. But more like right now, while I'm in an okay spot, I feels okay right now. How can I kind of get a little bit of a leg up before I know that priorities are going to shift once again, having a new kid, like Yeah. Okay. I'm not going to be squatting big numbers right now, but currently in this time, you are though. I just I want to make this clear that uh you're comparing to where you were 265 deadlift, 225 squat, 135 bench, which is incredible.

Um you're at 205 deadlift, 175 squat, 105 B. That's incredible. You're still stronger than most. You're still very and and we're not even two years out from being pregnant, having a baby. couple months of good sleep. sleep. sleep. Yeah. [clears throat] So, uh are you familiar with the brain scans of moms and how the brain is affected by uh poor sleep and how long it takes for the brain to go back? No, but I can only imagine how just off we become when we get very little sleep.

It takes a while. It actually takes a while. It's so here's the deal. So, it's so insidious, Molly, for someone like you who has that determination, that discipline, that training. you're married to someone who's in um in residency, which means you're probably both very type A, let's go, we can do this together type of deal. You tend to match up with each other. It's very insidious. And I'm not saying this to tell you like, forget about your goals. What I'm saying is it's going to feel very different.

What it's going to feel like is coasting. [clears throat] So, the workouts are going to feel like coasting. Uh the socialization is going to feel like socialization. socialization. socialization. And when the time to sprint comes, you're going to totally know. It's not going to be like, "Man, I'd like to sprint right now." It's going to be like, "Oh my god, I'm sprinting. What's happening?" What's happening?" What's happening?" That's what it's going to feel like. So, what the workouts are going to look a lot like right now is practicing lifts, feeling good in the moment, making me feel good, better as a mom.

Um, and so it's going to look a lot different than what it used to. It's probably going to look more like a MAPS 15 protocol with your mom groups. And it's going to look like that until you look at things and go, "Whoa, I'm starting to sprint again." That's what it's going to feel like. It's not going to feel like you're forcing yourself. I think that would be the best approach to your strength training right now. And I actually think you'll get, and I know this, uh, the best approach produces the best results.

So, you're also going to get the most strength out of training that way. So, MAP 15 protocol looks like two lifts a day. So, every day or most days, you're doing two lifts. Most of them are compound lifts. She's got muscle mommy 15. So I think that's great. Yeah. And I actually I just ran it all the way through. Oh, good. Oh, good. Oh, good. Um and so the way I set that up is I would do I would prioritize the compound lifts when I went to the gym and then with my mom group I would just do whatever the workout was.

Uh and then if I found like oh with my mom group we did a lot of pressing then maybe I would take out a press movement out of Muscle Mommy 15. I love that. So, I ended up running like maybe four muscle mummy workout days and I didn't even add the volume back in. I just completely took it out. Great. So, I would just choose four days four days four days uh that suited me best that week. That's great. That's great. That's great. And then, yeah, the other two were That's great.

That's great. That's great. I would change nothing. Yeah, you're doing I think intuitively I think you're doing the best thing you can do. That's perfect. In fact, I would run through the different MAPS 15 programs. So, how many of them have you done? And is it just Muscle Mommy 15? Uh, yeah. Yeah, I've only done Muscle Mommy 15 since asking the question. Then I also own the original Mass 15. Okay, I'll send you another one. I'll send you Mass 15 powerlift. So, you can go original Mass 15, then go powerlift, and then find another one and keep following.

following. following. What the protocol you're doing is great. It's actually very active. It's actually the best. the best. the best. Well, and you also, we started this conversation, too, with preparing us for another pregnancy, right? So, I would I wouldn't want to scale you beyond that with everything you got going on. It's like that's a perfect place to be cruising right now. Keep going with your momentum. Yeah. Yeah. Yeah. Yeah. That's perfect. And and but more of the challenge that that I hear is the psychological part of comparing yourself to the the PR version of you.

I can't imagine if I did that to myself. myself. myself. Yeah. Yeah. Yeah. Uh I'd be depressed every day when I work out cuz it's uh what I what I when I'm squatting, deadlifting, and benching compared to, you know, Adam 10 years ago is it's nowhere near that. Yeah. Yeah, but I have a very fit, healthy, balanced lifestyle that I enjoy and like, but it's like I can't compare to peak version of me. It's I'm in a different chapter. different I'm in a different chapter. Just so you know, cuz I like I've worked with a lot of moms.

I've worked with a lot of fitness fanatic moms who were consistent, then they had kids. And typically what it looks like if you have two kids, let's say, it'll it'll probably be around where the youngest is three that you're going to start to be at like doing kind of what you were doing before. And that's just cuz they allow it to happen. there's more time. Sleep is very consistent. You might have somebody you trust who could watch the kids for a couple workouts, but it's right around there where you're like, "Oh my gosh, now I'm like turning it up." But that doesn't mean you're not kicking butt the whole time, which by the way, you are.

Yeah. Yeah. Yeah. You're actually kicking butt right now. A lot of it is due to how fit you were before. before. before. You'll get so much further and stronger if you keep practicing those movements with low intensity. And it's it's magical how that happens. It'll sneak up and one day, you know, you're going to have that day where you feel really strong and you're going to want to push it. Um, but just keep going and keep keep practicing it until you get to that place where it's like it makes sense.

Yeah. And you're doing a lot because if you're doing four days a week, two lifts a day plus two days a week of the mommy circuit workout, that's a lot. That's a lot for somebody who doesn't have other responsibilities. So, you're doing great. And if you feel good, I would just keep doing that. Yeah. So, do you recommend that I keep the lifts low intensity then? Should I push it when I feel like I can? Um, How can I gauge that intensity? The only thing I worry about is your level of measuring intensity and what you think cuz I look at those numbers and I go like we're we're kicking ass.

So if if that's what you consider low intensity is being able to hit those types of numbers, then I would say moderate, but I don't know if I'd keep you there. I mean, you're in and that doesn't mean that you can't increase those numbers because if that becomes to Justin's point because you've been practicing all that relatively easy and you feel like you can go up to there five or 10 pounds and do it. But I think I think you're moving good weight. You you got enough volume in your workout to S's point.

Um I I would be very careful on how much more intensity I would push. If you want more structure, Molly, what it would kind of look like is if you ever hit a new, not an old, okay, so a new PR, an extra rep or an extra 5 lbs, give yourself four weeks of not back down back down back down of not trying to challenge it. Like a full month, and then you can go back and see how you feel. And I'm only saying that because uh I this is what happens to me.

I'll hit a new PR or the ego and then next week I'm going to try and try and do it again or beat it and I get caught in this kind of cycle. So, you want to give yourself a number and be like, "Okay, I just did an extra rep uh with the squats. I haven't done it in a while. Uh I'm going to give myself four weeks now of, you know, 80% of that and then I'll try on the fifth week to see what I can do." You know, type of deal.

Yeah, that's a good rule. I do the same exact thing like, "Oh, I was stronger this week. Oh, maybe I'm going to be even stronger next week and I'm not." And then I get disappointed. 100%. But you're I Molly, you're doing great. Yeah. Kick it. So then for the mom workouts, I I will run one every now and again. Uh I have a personal training background. Um and so is there a way that I So imagine, you know, it's just a bunch of moms of different fitness levels and we all come in with our little dumbbells, right?

Uh so some moms bring their fives, some moms bring their 20s. It's kind of a range. Uh, and we do kind of have to get through it quickly because our kids are trying to jump off the play structure and crying and everything. Uh, but it's fun. So, is there a way that I should approach it both when someone else is running it or when I'm running it? Should I try to keep that super low intensity? Should I treat it as if like those are my accessory movements?

Treat it like the way we we treat trigger sessions. trigger sessions. trigger sessions. Yeah. So like lower like for if you know you can press 20s. I'm having you do fives and tens and go through the movement like again especially considering what we why we're doing it. You love the community. You love the thing for for your kid. It's less about the workout. the workout. the workout. So it's less about the benefits that you're getting from that. It's more about the other two benefits that I think are tremendous.

And so treat it that way. I'm I'm here to you it's like it's almost like uh active recovery for you versus you trying to make gains in your in your circuit class. Molly, how do you feel when you teach the class? Do you like it better? Oh, like when I'm able to teach it. Yeah. I guess I like having the ability to kind of control what movements we're doing because then I line it up with the workout I'm doing that week and say, "Oh, yeah. I want to make sure we do chest cuz I don't have a lot of chest going on the rest of the week." So, I do like having that autonomy.

Uh, but I don't mind it when other women run it, too. They usually will choose movements that maybe I stray away from because I don't like them, but don't like them in the sense that I just don't enjoy them as much, but maybe they're good for me. So, So, So, in my in my experience, when you have a group of moms together, the most important thing that I can provide for them as a trainer is make it enjoyable because they're taking time away from things that are important.

It's difficult. They're there because they're meeting up with other moms. And so for me when I would run groups like that I was always like I want to make sure they love this more than anything else. They feel good afterwards. Yeah. So that would be the thing that I would tell you. So think to yourself like what do they need? What are the things that they need? And it might be like mobility. Uh might be like I do that a lot. Yeah. Skills. I work on skills, balance, things like that.

Yeah. I think it's fun. Yeah. Great. So then last last little bit then um nutritionally um nutritionally um nutritionally I'm fine staying at maintenance. My maintenance is like 2400ish 2600ish calories. I tracked for a few days just out of curiosity. Um so it's pretty high. I I think it's it's fine. But I guess if I'm trying to gain strength, should I try to push the calories even higher? I don't think you should push anything. Yeah. Listen to your body. You're hungry. Eat eat another meal. Make it balanced.

Get your protein. Okay. So, if you're if you feel like it, like if you feel appetite goes up, you had a good week, you maybe hit a PR and something and you can feel it, like feed it. But otherwise, I think you're in a great place calorie wise. You have good balance right now. Yeah. You're not pushing anything, basically. basically. basically. Cool. All right. Well, that's awesome. Thank you so much, guys. This is I knew you guys were going to say, "Oh, you're doing great. You're doing great." And I was going to say, "No, I want to do better." better." better." But I I still I really appreciate it.

Thank you, guys. Yeah. Great job. Thank you, Molly. Yeah. Thank you so much. Have a good one. You got it. She's doing great. That's always a challenge. It's always a challenge with someone who's like really into fitness when they have a baby, especially moms. Dads can get challenged with the two cuz they have responsibilities, but a dad's body isn't getting completely taken urges right now. right now. And just again for for women listening right now who are really into fitness, who are thinking about getting pregnant, you're in many ways, your body is no longer yours.

That is a very difficult thing to process. And the less you fight it, the better you are off. The more you fight it, the more you'll hit, you know, run into walls. It's funny, she didn't say anything about being having a trainer background till towards the end. It made a lot of sense. It makes perfect sense. A lot of her choices, again, this is more to me, this is more psychological. Like, this is uh where she's at number wise is incredible. incredible. incredible. Are you kidding me?

If you if she told me that these were our previous PRs and I had a hold of her and we're training and this is what we're doing already. Yep. Yep. Yep. 3 months of good sleep after having a baby, you know, 17 months before that. Yeah. Yeah. No, we're killing it. Our next caller is Michelle from Ontario. Hey, welcome back. Michelle, what's happening? Hey, good to see you again. How you doing? Thank you. Good. How are you guys? Good, good. Give us an update. So, um I know we kind of talked about like in regards to like my energy and like so I've noticed with the starter that you guys had given me, my energy has come back, but like not obviously like every single day.

And I've noticed the days that it's like lower is like when I'm obviously not eating properly. And I find that that's my biggest challenge still is the nutrition and the eating. And I'm not saying that like I'm eating poorly. I just I'm not eating properly in regards of like the protein and like stuff like that. Mhm. So this was 30 days ago we saw you. Yeah. Yeah. Yeah. Okay. How do you feel about what you're saying right now to us? I mean obviously I would like it to be a little bit more positive, but I'm not upset.

Like I know I've seen some improvement, especially in regards to my energy. So like I know that that's a positive thing. positive thing. positive thing. Oh, I think it's really positive. The fact that you Yeah, the fact that you uh have made connected these dots is is big. And then the fact that we noticed already positive changes in your energy is and in 30 days is actually a really good sign. Yeah, you're doing really good. You should feel you should feel very encouraged. encouraged. encouraged. So, and I know that's tough when you're looking at everything and you're like I there's all these things that I could be doing or whatever.

Uh but I just want to encourage you. It's only been 30 days and the fact that you're telling me that your energy is starting to come back cuz I remember our last conversation. I remember it was really difficult. It was tough for you to kind of tell us what was going on. The fact that you're feeling more energy and that you're connecting the dots like Adam said in 30 days is phenomenal. Yeah. Yeah. Yeah. So, so here's the deal. It's going to take a little while to start feeling really good.

It's only been a month. Just be consistent right now with the MAPS starter. The nutrition is always the most difficult part. Yeah, it's always Have you Have you heard me talk about uh the whenever I'm like on a nutrition goal for myself kick is how I do this like competition of how many days I can get in a row. And so I don't know if you've done this yet in these 30 days. Uh you've already connected the dots of like, oh, when I eat this well, I feel this good.

When I don't, I don't. And so what I do is like, okay, I'm I'm shooting for as many perfect days in a row. I get three three perfect days and then I have a day I'm off. I don't get to my protein, my meals, whatever my thing is, right? So then that clock resets again, but I'm right back at it the next day, but I'm back to the new goal is four. Can I get four days in a row? And so I play this kind of psychological game of just it it's inevitable.

I'm going to have hiccups. I'm going to have rough days. It's I'm going to have setbacks, but I'm competing with myself on trying to string more and more of those good days. And then before you know it, you know, six months down the road, we've now had a a 30-day stretch where you were perfect. And then you get to feel the strength, the energy, everything. And it starts to get easier and easier instead of beating yourself up every time you don't have a good day and being like, damn.

And that can really spiral you out. And one day then turns into two days turns into three days of not good. Versus the looking at it on the other side of, oh [ __ ] that I got three days in a row of perfect. Okay, let's see if I can beat that. Let's see if I can get four days. And so flip it on its head. Instead of when you have a hiccup, a bad day, don't look at it as a bad thing. Look at it as an opportunity of that's my new goal.

My new goal is I haven't done four days in a row. I'm going to get four days in a row. And then you get that and oh, you get to six and you're like, "Oh [ __ ] I got six." Oh, you know what I'm saying? And it's just it's a huge change in the the mental shift and it's it's helped me out. It's helped clients out that get them to reframe it. Otherwise, we tend to spiral out when we have a and we beat ourselves up and then one turns into two or three days in a row bad versus like of course I was going to have a bad day happened.

I'm back on it. new goal is four or five days and keep competing with yourself like that. like that. like that. Michelle, you also in your email it says your steps are up too. Yeah. So, uh the steps have gone up a lot. Not a lot, but like I've definitely noticed that like they've gone up. My husband and like we like to go for walks now at night. So, we're trying to like increase that whenever the weather has been like good. Uh and then during the day, like I said, when my son's napping, I'll go downstairs.

I'll do the workout. And if I have that extra energy, I will hop on the treadmill and kind of just Michelle, beautiful. Michelle, beautiful. Michelle, beautiful. That's big. Those are big moves in 30 days. days. days. You know what happens, Michelle, is what we what we tend to do to ourselves is when we don't do what we think we should do or don't reach the standard that we've created for ourselves. We think that we need to beat ourselves up in order to to get back on track because if I don't, I'm just going to keep moving in this wrong direction.

I better get on myself about this. That's actually the opposite of what works. It actually doesn't work. Uh what it does is it eventually makes you not want to do it anymore because why would you want to just be in this state of beating yourself up type of deal? Yeah. Yeah. Yeah. Uh let's back up for a second. What are the challenges in front of the the nutrition part? Like what are the things that kind of that [snorts] you've identified that make it difficult to be consistent?

consistent? consistent? I think it's just again like the timing and like throughout the day like I'm with my son chasing him. Yeah. anytime I eat, he just wants to eat what I'm eating. So, it's like Yeah. Yeah. Yeah. I tend to just like eat his leftover food type of thing. So, it's like that's where I'm struggling. Oh, yeah. That's super How old How old is your son again? He's 15 months. Yeah. So, this is super normal because kids take your old schedule and throw it in the toilet and then you kind of don't have a schedule.

You can create a schedule, but then your [clears throat] kid, you know, gives you the middle finger and does whatever they want type of deal. So, this is super hard. This is like a very normal moms all go through this. Uh sometimes dads do too, but typically it's moms where they're like, "What is up with my day? I had I knew I was going to do this, that, and you know, the other thing tomorrow or today, and now it's all out the window because my kid had a blowout in their diaper or they don't want to take a nap or we're doing this other thing.

I don't want to, you know, pull them from this thing that they're really into." And so it just it just this is just how your days uh are going and it makes it very difficult. The best solution for this is to have is to meal prep when it comes to diet. That's that's the best solution. It's not perfect. It you're still going to run into these obstacles. But when you don't have meals prepped in the fridge, then when those things happen, which are often with a 15-month old reaching, reaching, reaching, then it's like next thing you know, you went through the whole day and you ate, you know, 30 grams of protein all day or whatever.

So, uh there's a couple suggestions. either one when you have the time and maybe your husband can help you with this meal prep. So maybe he grills a bunch of whatever you make some rice on the stove. You've got six meals in the fridge ready to go. Or or and you find ready to eat simple meals like high protein Greek yogurt uh would be an example. Cottage cheese and fruit is another example. And those are just available and they're easy and then you hop on it.

And I'm just gonna say this to you, Michelle. The nutrition part is going to always be the difficult part. Can always be more difficult than the workout part. Uh but you're in the first 30 days and you're doing really well. A good goal for us the next 30 days is to attempt to do what S said, um you know, even if if we've done no prep days, at least getting a day or two we've tried to prep like that and set yourself up. So that's a good goal.

And then the reframing that I talked to you about is just the it's inevitable we're going to have a bad day. You have again you have a kid that he is going to throw you a curveball in the next 30 days for sure and throw a day off. That's okay. How many days did you get in a row of good nutrition and then compete with yourself that way. So reframe and then the the prepping things. That's the next 30 days. That's our goal. Totally. Like just that's all I want you to focus on and then like let's see where we've progressed next month.

What are you doing? What are you doing 30 days from now, Michelle? Back to work. Yeah. You want to get back on the show? Can we talk to you again? Yeah. Yeah. Yeah. Let's coach you again. Yep. Yep. Yep. Okay. Let's Let's do that. Okay. Okay. Perfect. Okay. Perfect. Okay. Perfect. All right. All right. We'll see you in 30 days. Great. You're doing good. Thank you so much. You got it. All right. All right. All right. Bye. Bye. Bye. You know what the big difference was between this call and the last one?

She's smiling. She's smiling. She's smiling. Oh, yeah. Oh, yeah. Oh, yeah. Yeah. Energy wise. I remember her la our last call with really difficult. really difficult. really difficult. Yeah. I know. It was really emotional. She was really down energy wise. Down on herself. Yeah. Yeah. I mean, uh that reframing has helped so many of my clients. It helps me still to this day. It's such a uh cuz you do you get in your head, you [ __ ] up and then what ends up happening is that turns into two three days because you're like, "Oh, f it." versus going like, "Oh, how many did I get in a row?" Like totally flipping it on a positive.

Yeah. Where's the positive? And then just like, "Okay, can I?" And then what helps is when you let's say it was 3 days and she messed up at four and then she's like and she reframes it. It's not like who don't dwell on the mess up. It's like I got three days in a row so now I'm going for four. Now when she gets to day three and about to mess up she's going to go, "Oh my god, no. I'm going to make it through this day so I can hit my and then you get into this competitive thing of just inching up and then before you know it, you look back and you're like, "Oh [ __ ] I've strung 30 days of perfect eating together and you see and you'll then she'll see connect the dots of how she feels and all the other things results will follow." Our next caller is Stuart from New York.

What's going on, St. Stewart? Hey guys, how are you? Good. All right. Oh my god. My son would love your collection back there. Yeah. Yeah. Yeah. Yeah. You're you're a big bad guy. We're a big Marvel family, you know, and every time a new movie comes out, I get ready, right? We're ready for Spider-Man at the end of next week. Before you know it, we'll have Dr. Doom and everyone in. Yeah. Yeah. Yeah. Yeah. My son's obsessed with all all bad guys. So, you got you got all of them back there.

back there. back there. Well, well, my father started me at about 8 years old and 50 plus years later, it's still going strong. That's great. That's great. That's great. How can we help you? Hey. Well, first of all, my comment to you guys and and actually relates to some of the things we just got done talking about is not only do I really appreciate your podcast because of being a one-stop shop for for everything related to working out and nutrition, but really it's everything else as well.

And no other podcast has that, right? It's talking about the family things. It's talking about what else is going on in life or just something interesting you came across. And that's what I really appreciate. I I'll tell you, my my kids range from 25 to 50, so I've already raised some of you guys. Uh, and you know, it just I I think that's what's special about your podcast, just how well-rounded it is. It's informative, enjoyable. You know, you guys kind of balance each other out in your different things.

So, I've I've I've really appreciated the last six, seven years. seven years. seven years. Thank you. Thank you, sir. Hell of a compliment. Thank you. Thank you. Uh so you know my reason for calling in and maybe I'll give you a little background and which will also serve as a PSA is on uh this past New Year's Eve I received the gift of stage 4 melanoma diagn diagnosis. So, uh, I will tell you that, uh, coming close to being 60 years old a couple years ago, I thought about one of those things that you can prepare for to, you know, whether you think about things like cancer or neurological issues or cardiovascular.

Cardiovascular jumped out. And so, I had done a first chest exam in April of 2024. And then all clear, beautiful. And then 18 months later, mid December, I go for another one and we find a lump in my lung. And the reason I bring this up is cuz, you know, we don't think about how how important it is to do regular checkups. And if not for the interest in cardiovascular, I would have never found this out because here I am working out five, six days a week, feeling great, no weight loss, all these things are positive.

But at least it allowed me, you know, the the exam to find out something's wrong. And we quickly moved during those next two weeks to it's not a lump in the lung, but it's uh that's not the point of origin. It was melanoma throughout my GI track. I've had a few lesions in my brain. And just to also start this on an uplifting point, breaking news. just two hours ago had the most recent PET scans and after 6 months of treatments everything started to shrink. to shrink.

to shrink. So, you know, that's the positive side about this. I'm interested in speaking to you guys because I still have another 6 months of treatment to go. Uh this has been a real roller coaster of the times. It is the uh what I'm doing is known as imunotherapy. So, I there was no way to do things surgically or with chemotherapy. So I have imunotherapy which I have infusions anywhere from every 3 to four weeks uh for the brain uh nodules I've done this gamma knife which has so far been you know effective in getting those out and at times the imunotherapy will knock me out so much that I can't work out at all and then I also have what's known as you know immunereated effective disorders where either the kidney or the liver or something else is being affected.

You know, as the as the imotherapy which basically ramps up your immune system to go after the cancer, it also tends to go after some healthy items at times. My thyroid has completely gone, has been decimated. decimated. decimated. And I would say that my working out has been consistently inconsistent. And to also give you just a a little bit more on my thought processes, I have had uh seriatic arthritis for 30 years. I've also always been the type of person who think if you sit there and say, "Well, this is sore, this aches, so I'm not going to work out." Then it just continues to be a vicious circle, right?

You don't work out, you gain weight, something else gets worse. And so I have always worked out which I have found to be uh helpful from a physical as well as a mental perspective and especially now going through all this not being able to work out consistently has been an issue. I do not feel like it's a strength thing, but at times, I'll tell you, for example, a couple of weeks ago, because of some elevated uh liver and kidney blood levels, I had to do no working out at all because that also impacts your liver numbers.

And that's why I go to this whole consistently inconsistent. I've thought about, okay, do you do full body? Do you do, you know, upper and lower? I myself have always been uh a muscle group person, right? Chest tries, best, you know, back buys, shoulders, legs, etc. Uh, and so, you know, I'm coming to you guys and and by the way, I'm coming to you guys while I'm not wearing my Valori pants. I do have my caldera moisturizer on. So, you know, that's why you look so young.

I was wondering why does this dude look why does he look younger than S? This is not right. You know, you know, at 60 that that that Adam has been a lot of help. And and look, I I also when I work out, 60 to 75 minutes. So, it's also over a long period, you know, I would typically say maybe five different exercises depending upon how I feel, four to five sets of those. And I know in the back of my head I can, you know, for this process, I can hear Adam saying, well, you know, the least amount of effort for the most amount of of getting there and and success, but there's a little bit of mental block on that as well.

And so as I say, I think to summarize it, I was thinking, you know, here I am another 6 months of treatment at a minimum. And it would be great to understand any of your guys experience working with people who have cancer who for different reasons uh and I know there's multiple it's it's a roller coaster of events, you know, that you've either assisted or just have thoughts about how to proceed from a working out perspective. Yeah, I appreciate you calling in. uh Stuart and uh you're doing really well.

Yeah. Yeah. Yeah. How long have you been working out? I would tell you probably, you know, 30 35 years. So I'm 60 years old now. I'll be 61 next year, but I'm a long time working out. working out. working out. Okay. That's what I thought. That's what I thought. So I I've worked with a few people um with diagnosis um you know, similar similar but different. And uh I think the way you're approaching it is right. uh the the I think what would help is if you take health and you enlarge the sphere of things that contribute to better health.

In other words, uh I'm going to do something every day to improve my health, which includes mental health, spiritual health, physical health. Okay? So, an example would be I'm wiped. I'm wiped from my treatment. I can't work out. Can I read something that's going to make me feel better uh mentally? Can I stretch? Can I go for a walk? So, every single day in day in day in Can I watch a good Marvel movie? I mean, every single day, you want to do something for yourself.

So, you want to have that hour every day. This is the hour I take care of myself. And then, and I would trust you to do this because you've been working out for so long. What is going to be what is going to be best for me in this hour? And then whatever you do is is great. and and so it's not going to look very structured because of the unpredictability of what you're experiencing. you're experiencing. you're experiencing. In other words, we can't make something super structured because we don't know what you're going to feel like the next time you get a treatment or the month after or whatever.

And so what you do, all you do, here's your consistency every day. This is the time that I do something to make myself feel better. Could be a massage. It could be yoga. Could be uh watching something that's uplifting because that's all you could do. Could be meditation or prayer. Could also be lifting weights. Could be cardio. And that's just the way you're going. So the consistency is for the what I'm going to do every single day for an hour is something that's going to contribute to improving my health.

And then you decide what that is. You already said what I would say to you. Uh cuz you're you are um you're not you're the type of client that I have to pull back, not push and motivate to go do more [ __ ] So that would be and you already said what I'd say to you. I'd be in your ear about that and just and I'd always be challenging that of like, you know, Stuart, is it that big of a deal that you don't lift today and maybe go for a walk and do something else?

Uh because you are strong, you are healthy, you are fit, you are somebody who's been very consistent with that. you are the type to most likely push through when you feel achy or pain because you don't want to miss the workout. And so I would just be communicating that. I'd be challenging all the other like as we would get to know each other as as a trainer and client, I would try my best to find more out about all the other things that give you joy and fulfillment in your life.

And I would just encourage that stuff is like, hey, it's totally okay that you don't get a lift in today and you go do that other thing that we both know fulfills you. And so that's where I would constantly be poking you cuz you're not the client who I got to motivate. I mean, a lot of my, you know, uh, advanced age cancer patient clients were not like you. They were, uh, obese or they had a lot of other like and getting them to work out and they're they're just now coming to me to work out because they didn't do it in their life and and we're trying to create more health and fitness habits and behaviors.

So, it's a different conversation than I think I'm I'm having with someone like you. I'm probably digging into other aspects of your life and making sure that you're hitting all those other things as much as you are the workouts and stuff like that. And just leaning into, yeah, you don't feel physically great today, so let's do the other things uh that fulfill you. What do you guys think about just when I look at the next 6 months now that I've gotten these results, I at least know where I'm heading, you know, for the time being, which is a monthly imunotherapy.

imunotherapy. imunotherapy. Sometimes, you know, as I say, that week or the next week, you might be knocked out, but you probably have three decent weeks now, weeks now, weeks now, unless I have to do different things because of certain results. What are your thoughts about the full body versus, you know, upper body, lower body, thinking, okay, if you have if you know you're going to get maybe three days in during those three weeks of the month, month, month, Mhm. Is one better than the other? Just so you're not missing a body part.

No, we're missing whatever you enjoy more. Yeah. And we're missing we're missing the big picture here, right? I would prefer maps 15 Stuart, which would be torturous for the 70 70 minute workout guy, just so you know. Like you it's about how you feel the next day more than anything. Can I do it five times that day? Well, the thing you got to consider, Stuart, is uh it's not just about when you feel uh crummy uh from the imunotherapy. It's also cumulative stress uh over time.

And so what we don't want to do, so here's the here's the trap that might happen. Okay, I got three good weeks. I'm going to get after it because I know next week I'm not going to work out. Yeah. Yeah. Yeah. So I'm going to make up for that week. You're going to overload it by getting after it the next three weeks. weeks. weeks. That's a trap. So uh it's it's literally uh I know in in on week four my body's going to be fighting. So I'm going to take care of myself going into that week four.

That'll serve you much better. The beautiful is healthy. The beautiful part about a man that has put in 35 plus years of being consistent with lifting weights is the how little you have to do to keep all that [ __ ] You It's very very what that I mean you did the hard work 35 years 35 years of being that consistent guy who lifts and loves to work out and those splits and do hour and a half workouts. And so now you're at a time in your life where you can still maintain that muscle mass and that strength and that health with very little of that time that you've put into it.

And the challenging part is the psychological part cuz you've trained yourself so well to do that for so long. So again, if you and I were training together, I'd be constantly reminding you that Steuart, dude, when you literally if you get to the gym and you can get do two of those good exercises, that's it. that's it. that's it. You're perfect. You're good. You'll get better results. We're good. And yeah, exactly. You'll get better results. you'll feel just as strong, just as capable, and you and to Sal's point, I'm not I'm not teetering on that red line getting ready to go into something, into something, into something, which by the way, that red line has moved to the left quite a bit because of uh what you're going through.

Yeah. Yeah. Yeah. So, what what used to be appropriate for you, volume and intensity is very different right now. Tolerance is different. Yeah. Yeah. So, so that's the way you got to approach it. Don't try to make up for that week or so with the week, three weeks or two weeks that you feel good. Yeah. Especially being down 15 pounds, you know, I've gained a little bit of it back, but that's the other part, right? I'm I'm used to Sure, Sure, Sure, performing a certain way.

Those days I work out, I'm not feeling weak. I do feel strong. It's mentally thinking, okay, you got to you can't be pushing your max. You got to be pushing 60 70 sometimes 50% of your max and going from there. there. there. Yeah. No, every every day you do something that you you know think try to separate yourself and say how am I how can I take care of this guy right now? Y Y Y what's the right thing to do for this guy? guy? guy?

How would I train myself if I was my friend? friend? friend? Uh and you've got that hour and then you do you do whatever that looks like and a lot of times it's going to look like not a workout. a workout. a workout. Yeah. Yeah. Yeah. Okay. Great. Okay. Great. Okay. Great. Have you uh Stuart I mean you're obviously disciplined enough, intelligent enough. Have you considered though uh having like a coach that you kind of check in with as you go through this process just to kind of be that second pair of eyes or person who's kind of in your ear a little bit?

I have not. Uh my wife will try to be that person because she's a powerhouse herself. herself. herself. All right. All right. All right. Yeah. Just something for you to consider cuz uh I think uh just like we're doing right now, having someone like that to just kind of, hey, this is what I'm thinking this week and having someone who's like, "Ah, Stuart, I think this is a better idea." And then going like, "Okay, that makes sense." Uh might be of value to you, too. [snorts] No, it's definitely something to think about.

Look, we are all uh in different areas feel like we have enough knowledge, but it's it's kind of like reading a magazine or watching this program where you're always going to get one nugget out of it at least, right? Aha, I didn't think about that in a different Let let me look at it through that lens, that perspective. Totally. Totally. Yep. It's also just you're just letting somebody else run it for you. Yeah. Yeah. Yeah. You know, You know, You know, outsourcing. outsourcing. outsourcing. That's right.

That's right. That's right. Well, I appreciate it. Yeah. You're doing good, brother. you guys keep doing what you're doing. I I wish you nothing but the best of luck as you continue to go and and enjoy every single phase with your children. I mean, each one special in each each attempt. Uh do you mind if I do a shout out? out? out? No, go for it. I'd like to give a shout out to my wife, especially as I think about your guys program. So, my wife Grace, who also goes by Senior Strong, is been phenomenal.

She's an emotional powerhouse when it comes to emotional support for me for these last six months and also in the gym. And the reason why I bring this up is she's everything you keep preaching to women. She's 68 years old, 120 lb soaking wet. Meanwhile, uses 120 lb dumbbell when she does elevated, you know, sumo squats or pushes 300 lb plus on our on our sled that we have in our basement gym. And you know, she's strong, lean, powerful, sexy, and not at all bulky. And it's everything you got, you know, these two things, everything you guys preach to your community about, you know, the emotional powerhouse and also being that strength powerhouse is everything.

She embodies a true model of that. that. that. That's great. That's great. That's great. That's awesome. What a great partner to have. have. have. Sweet. Sweet. Sweet. Yep. It is. That's why I say show should be see Listen, I should be your coach, honey. Yeah, I listen to you about everything else. everything else. everything else. But guys, you have a great day and I appreciate your time and your input and and keep doing what you're doing. Thanks, Stuart. Thanks, Stuart. Thanks, Stuart. Thanks. Thanks. Thanks. [snorts] [snorts] [snorts] It's tough.

It's tough. It's tough. Great. Great. Great. That's tough, but you know, I I uh I had I have a few clients like this and um the workouts sometimes look like workouts. Sometimes they look like we would go around, we go for a walk, right? right? right? Sometimes it look like I'm rubbing their feet feet feet in the session. Uh and it's you it's it's too unpredictable to create a schedule uh to the only schedule is I'm going to do something every day. Yeah. Yeah. Yeah. To my thing and yeah listen to your body.

body. body. This is why you you did this for 35 years. I mean this is uh this is the perk of it is that again this is why he's unique cuz at least for me I didn't get a lot of clients right like him. Normally when they hired me they got this bad news they weren't doing anything. they were unhealthy. And then now here I am trying to create trying to make up and and I'm trying to balance everything he's balancing from a health perspective while also trying to introduce them to strength training and and and you're juggling that, right?

He's totally different. Um he's built this incredible consistency around lifting weights and strength and you can see how how good he looks. Uh he has to do very little in the the weight room to maintain all of that stuff that he's done. Uh, so I think if he's my client, there's a lot more digging I'm doing with the other things that fulfill him. Like I I would much rather see him go hang out with his kid or his wife doing something uh at the park, right?

Uh for an hour than another hour in the gym that week lifting weights. Uh I'd rather see him do the MAPS 15 protocol and then go do something else that is is fulfilling him, giving him joy because he's done such a good job with that other stuff. other stuff. other stuff. Our next caller is Sandy from Connecticut. Connecticut. Connecticut. Welcome back. Welcome back. Welcome back. Hey Sandy. Hey Sandy. Hey Sandy. Hello. How are you? Good. How are you doing? I'm doing great. Yeah. All right. Give us another update.

What's going on? Yeah. Yeah. Yeah. Um well, I thought because it's uh my my uh 90-day followup, I thought I'd give a little summary um and then get into the updates. And there's been a couple changes since I sent in my email last week. So, I'm I'm just going to read my email just so I don't go off on a tangent. Right. Um, okay. First of all, um, I can't thank you enough, you know, for this very, very generous off opportunity to have three follow-up calls.

Um, I was feeling so defeated and hopeless when I first wrote in. I was ready to give up. So, writing in was my last attempt for any sign of hope, thinking I may never hear back from you. I got an immediate response and have been so blessed to have had the opportunity to follow up three times. So 90 days later, I have to think back to even remember feeling like giving up. Um [clears throat] my weight was still is my biggest fitness challenge and all I want is to get back to where I was a few years ago.

Uh when I felt so fit and looked pretty good. Um, all the hard work that I had done to be in [clears throat] my best shape ever and maintain that for 8 years was taken from me unne with unnecessary med changes that messed up my hormones and metabolism followed by another devast by other de devastating events over the next two years. All the hits kept coming. Uh, but I stayed the course despite seeing the weight gain and my strength go down. I was on a mission to fix it all by myself, to trust no one ever again, and to ask for no more help.

We all know that was an epic fail. So, I turned to you as you have been my go-to fitness podcast for the past four years. So, thanks to you guys, I was able to understand that I need to focus on the steps to get there. let go of all the anger of how I got where I am and I had to stop wishing for the final goal to be immediate which for me was the number on the scale and being able to look at myself again.

Uh your support and direction these 90 days has given me a new focus recovery being my priority. I know you know all this. I just want you to know that I really truly do get it to now too. I am trusting the process. You've given me the tools, the motivation, and the will to power through and reclaim my former self despite all the challenges. So, thank you from the bottom of my heart. Okay, no more tears today. Um, [laughter and clears throat] I have to give a shout out to my trainer, Greg.

He has supported me through through these changes by incorporating all your recommendations into my workout and listening endlessly to my comments about my mind pump voice. Um, he wasn't 100% sold on the changes, but said that I was going to be his guinea pig to test these ideas. He took total control and he watched the number so I could let them all go. My priorities went from the scale to building my community, stress management, improving my sleep, and workouts and nutrition being last on the list, which was very weird and challenging for me.

[snorts] Um, given what my goal was when we first talked. So, here we are, 90 days. Here's my updates. Um, I'm becoming more of a regular at church rather than the new lady. I have to apologize. We're in the middle of a thunderstorm. So, if you're hearing all that and hopefully I don't lose connection. Um, [clears throat] I did talk to a few people at the coffee donut hour last week at the end of service and I have two people wanting to walk with me. Yeah.

Yeah. Yeah. Um, Pastor Dan is going to announce it next week at the service to invite others. He absolutely loved the idea. And we're going to work together on growing healthier at a church in a church community. Um, and I found out, by the way, that before he was a pastor, he was a personal trainer. Oh, you know, great. Divine intervention brought us together. I love it when he does that. Yep. Yep. Um, I am consistently averaging six hours of sleep at at night. I've had some seven hours.

I even had an eight hour. So, hour. So, hour. So, wow. Um, yeah, that's that's huge. Uh, 90 days ago it was about four hours. That's awesome. That's awesome. That's awesome. I am using a fitspiration journal daily and that's tracking healthy habits, gratitude, appreciation, inspiration, plans and outcomes instead of food tracking and instead of tracking my weight. weight. weight. Um, I am able to really focus on my fitness goals again versus using exercise as a an avoidance tactic, which I was doing. Um, setting the small achievable goals is working.

Um, it's slower than I'd like, but I am focusing on the positive outcome. So far, uh, the prime warm-up and adding the pelvic tilt exercises has helped my back so much. Um, if there's anything else you want to throw at me to do for that, that would be greatly appreciated. But so much better. Thank you. Um, nutrition. Um, I followed your advice from last time and focused on the problem areas rather than, you know, beating myself up for not tracking and, you know, not not being perfect all day.

Um, my problem areas were dinner and snacks. So, I'm doing four meals a day. 50 grams of protein, breakfast, lunch, and dinner, and 20 grams for that snack. Um, no tracking. Um, I am planning ahead for dinner just to make sure that I'm prioritizing my protein and having whole foods available. And I do prep my protein on Sunday for my salads for the week, which is just a lot of chicken. So, I did the uh Evil Evil body scan back in April for my baseline. Um, if you remember me telling you how how awful that was and how hard it was.

Um, but Greg didn't let me look at the numbers, which was awesome. Um, my [clears throat] plan was to repeat it in 90 days so I could give you the results, which I was dreading. And Adam, as you pointed out, and I thank you forever, um, that that's not my business. That's Greg. Those are numbers for Greg to do his job. So I went back and told Greg that uh those are his numbers. And uh so anyway, I decided to do it. I did it for for all of us.

Um so we could see these numbers and see. But that's one reason. The other reason was I was feeling really strong and feeling really strong. My clothes are feeling different. So I was like, there's got to be some improvement. So let me try it. So, I did it. So, the outcome is I did go up another pound um since April. Um but [gasps] I lost 3.3 lbs of fat and I gained 4.4 lbs of muscle. Oh yeah. Oh yeah. Oh yeah. How does that feel? Oh my gosh.

Awesome. Um I mean I don't care about that one pound. Hopefully Greg's a believer now. Yeah. Oh yeah. Oh yeah. Oh yeah. I mean, those are those are stellar numbers. numbers. numbers. That's a 7 lb swing in the positive by that's a major body composition by not obsessing over the over the numbers and just focusing on other things. I mean, I don't think I don't think I possibly could have got better results. N results. N results. N I in in that amount of time where our sleep is everything that's going like I don't think I could have possibly done that's as perfect as you could have done.

done. done. Yep. Well, I haven't. It's been over three years before or since I've seen any muscle gain at all. And you know, and I've been being told that at my age, um I'll be 67 on Saturday. Um happy birthday. happy birthday. happy birthday. That uh that I won't see muscle gain. Um that maintaining muscle is hard work and I was doing a great job because I've been maintaining it for years. Um, but I did about three years ago I did bump it up two or three pounds, but not since not since.

So, okay. okay. okay. Sandy, can I Awesome. Sandy, Awesome. Sandy, Awesome. Sandy, can I tell you the things that made that happen? happen? happen? Yes. Yes. Yes. Okay. You built community, you stopped stressing over macros, and your sleep got better. Those are the three things that that made that change with your body composition. It wasn't I worked out harder. I worked out more consistent. I tracked my macros. I cut my calories. It was in the order that I'm giving you community. Uh I'm not stressing over everything.

I'm just kind of looking at my protein. And I'm getting better sleep. And the reason why I'm telling you this because here's here's the here's what may happen now. You may want to push the pedal a little bit. bit. bit. You may be like, "Yeah, we're moving in the right direction. Let's go. I'm going to start tracking again. I'm going to start pushing things. I I'm gonna I'm gonna pull you away from that. Continue building your community. I love what your pastor uh is supporting you doing.

I love that. I think that's going to bring you so much uh value and quality of life. I I think you're going to help somebody else is what's going to happen. I think you're going to get someone else that's going to need help and you're going to be able to coach them just as a friend and that's going to be so valuable. Keep your sleep's going to continue to improve and I don't think you ever need to track your food again. Well, I'm glad you said that because I was kind of feeling, woohoo, let's go.

Let me get back to perfect in all areas. So, So, So, you you did perfect. You You did perfect. I just want to make that clear that I don't think we possibly could have done better. By the way, too, we're I'm looking at the numbers. We got the whole thing from Greg. The plus 9 and a half% on skeletal muscle mass. Yeah. It's ins you're you're the numbers are insane are insane are insane to get that that kind of response uh is incredible. So the you know we could only screw it up by trying to overthink it and overdo it's like what you're doing is perfect.

Don't don't get in the way. Just keep keep your head down. Keep moving forward. Keep doing the things you're doing. you're doing. you're doing. That's it. And I'll tell you what, if if the opportunity I feel like this is going to happen, Sandy, but if the opportunity presents itself for somebody that could use your help, uh I think you taking on a a client uh would be phenomenal. I think you meet someone at the church uh and and you and they need help and you talk with them, you're like, "Hey, you know what?

You mind if I help you? I've been tracking food for a while. I've been working out for a little while. I'd love to coach you or I'd love to do these walks with you or if you need a if you want to get on a call, I think that would be phenomenal for someone like you. And I think you would do a good job. I would love that. Yeah. Yeah. There there were a couple people at church um one of the things that he does during the service is ask if anybody wants to share a joy or a concern.

And there were two people that lost family members pretty young uh this past week. and for illnesses that in my mind probably could have been prevented, you know. Um, so I think the timing was good for hey, anybody want to walk, you know, instead of eat donuts. Um, so yeah, there might be and there is somebody at work actually. She's um a young woman who is facing a hip replacement surgery and her doctor won't do it yet until she loses some weight and gets some exercise.

But her her thinking is she can't do either until she has her hip replaced. And so it's just a vicious circle. And I, you know, I was like, "Yeah, there's things you could do." And you know, so yeah. yeah. yeah. Um Um Um yeah, just offer to help. That's so I I read I heard something the other day which I thought was so incredible. Uh the fruit of suffering is empathy and uh I think the people who've gone through it and really been challenged in my experience the best coaches.

They're the best coaches. Yeah. She was she I told her, you know, let's let's just chat. Um she she was trying to walk and said, you know, I'll walk why don't we just it's too hot now, you know, etc. I said, why don't we just walk up and down the hall? at a slow pace and let me, you know, let me tell you about my dietitian that I worked with and um and here's a podcast you should listen to. But But But I mean, she's she's not going to go in the gym, lift heavy stuff.

I know that. But um you know, I had to share But um you know, I had to share my really old um before picture and I didn't share any I didn't share my when I look my best picture because I don't look like that right now. But even my previous, you know, my before picture to now is, she's like, "Oh my god." I said, "Yeah." I said, "No, I don't I don't run. I don't do a lot of cardio." I said, "I pick up heavy shit." Yeah.

Yeah. Sandy, good job. What a successful story. successful story. successful story. So, when we when we hang up, I want you to uh send Doug an email of your shirt size and Greg's shirt size, and I want to send a Mind Pump shirt to Greg. Oh my god, that's so awesome. We'll send that to awesome. Yeah. Hopefully, we've made him a believer now. And uh Oh, definitely. And you know what? I have I have sent him a few episodes that I like, like, you need to listen to this one.

This one's about us and and he listens to them on the way home. And you know, I'm I'm doing a threeminut rest now between my exercises. And um and and I'm fine with it. I see I really see the benefit. So I am telling all your listeners who are not believers, I was a non-believer of that. I thought that makes no sense. I'm telling you what a difference. difference. difference. So, um, so yeah, that's great. And, uh, so he when he said that I was going to be his guinea pig and he said he was doing the long rest in some of his workouts now just to, you know, expand the, uh, research project here.

Um, so great. great. great. So, uh, I got a, uh, a shirt. I got a t-shirt with a guinea pig on the front of it of it of it that I wear. So, that's awesome. Right on, Sandy. Sandy. Sandy. Sandy. So great, So great, So great, Sandy. Love you. Thank you so much. This has been great. Stay in touch. If you need more help later on, let us know. Y Y Y uh if you're ever in California, reach out to us and uh we'll we'd love to meet you.

you. you. That would be awesome. And you know, I know everybody tells you guys what a difference you make and lives you save. I I hope you really hear that. I mean, what a difference. So, thank you so so much. much. much. Thank you, Sandy. Thank you. Thank you. Thank you. All right. That's that that's wonderful. Get me all emotional. That's why I know. Y Y Y that's why this bro seven pound swing, dude. dude. dude. That's why that's why we That's why coaches coaches coaches everything going in the right direction, bro.

At her age with barely barely getting her sleep improved. Do you remember her in her first call? Yeah. Yeah. Yeah. Oh man, Oh man, Oh man, that was she was really Well, we don't I mean we don't we don't normally do three three checkbacks. I know all of us were really concerned that she was going to turn. Yeah. So, uh, you know, it took about 90 days. Took about 90 days for for it all to finally happen, um, for her 180 going on. on. on. And the fact that her talk about a little, uh, you know, uh, well, coincidence, I guess you could call it, but we know what it is.

That pastor used to be a trainer. Oh, yeah. Oh, yeah. Oh, yeah. So, she's like, and he's going to make an announcement, an announcement, an announcement, divine intervention. divine intervention. divine intervention. And I wouldn't be surprised I wouldn't be surprised if that there were a few people that that Sandy just started to help through this process. Yeah. You know, so phenomenal. Great story. All right, I know you liked that episode. If you did, check this one out. How strong should you be? Ever wonder if you're actually strong or at least compared to people like yourself?

Today's episode, we're going to talk about that and we're going to help you determine how strong you should be and also talk about the steps to getting strong as fast as possible. In fact, we're going to talk about the fastest way to get bigger and stronger all at the same time. Adam look at night. I Yes, it does actually. And I know that you wrote a really complex episode here, but I think Justin's metric has been the