5 Running Styles to Lose Fat (And Which One Is Actually the Best) | Mind Pump 2909

Key Takeaway

Before chasing distance or speed, treat running as a skill that requires mastery. Start with just one mile and focus on perfecting your technique before pushing for performance gains. Poor running form leads to overuse injuries—the same principle applies whether you're learning to squat or sprint. Master the movement pattern first, then progressively challenge yourself.

Episode Overview

This episode explores five distinct approaches to running for fitness, emphasizing that running is a skill requiring proper technique before pushing performance. The hosts discuss running for distance, improving mile times, time-based running, sprinting, and running for enjoyment, while sharing personal experiences with re-learning proper running form.

Full Transcript

Transcript of 5 Running Styles to Lose Fat (And Which One Is Actually the Best) | Mind Pump 2909 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

One of the most popular forms of exercise worldwide, if not the most popular form of exercise, is running. Now, running does have some real benefits. Today, we're going to talk about five different ways you can run for maximum fitness. Let's go. Not at all. Best way to run, run away from it. from it. from it. Yeah. You know, I do. Okay, I want to say this about uh I've said this before on previous podcasts, but there are uh a few things that humans do, let's say, physically very well when you compare us to other animals in the animal kingdom.

Okay? Uh one of them is throw for accuracy. We're the best at throwing for accuracy. And the other is actually running for distance. Uh, humans are exceptionally good at distance running um in comparison to other animals. In fact, this is probably one of the strategies that we use uh as hunter gatherers. We would, you know, we wound an animal and then we'd run after it and we'd run until it got so tired that it had to stop and then we would ambush it uh and kill it.

In fact, there was there are races that have existed in history in recent history where they would it was a long distance, right? Don't they still do that? I don't know if they still do it. We should see. I thought there was like a famous famous name, name, name, but it was a horse versus a human. It was for distance and a 50% of the time the human would win. Uh so this is how good we can be uh at running. Um and if you look at our anatomy, uh we're really exceptionally designed for it.

We have really big knee joints. We're upright. Human versus horse races are still actively held around the world. Man versus horse marathon. Yeah. Yeah. Yeah. In Wales. 22-mile course. Pretty cool. So, we have these big knee joints. Uh we have these really big Achilles tendons. Uh these muscular feet, uh big glute muscles. We're upright upright. Now, of course, the issue is uh that we we stop running when we're kids and decide to pick it up when we're adults. So, we just don't have the skill of running.

But [snorts] if you have good sk good skill or good technique, um we can running is a a great form uh of activity if your goal is endurance. I just want to be very clear with that. It is a phenomenal form of exercise for stamina and endurance. And one of the great things about running is so much of the endurance from running translates to most sports. So uh one of the challenges with uh gaining athletic performance with a form of exercise is how well does it translate to athletic performance in a sport and most sports involve running to some extent.

Yeah, I mean unless you're swimming, but then that's a whole another totally endurance. Running is by itself. itself. itself. I mean, that's really the biggest value I see is as far as like a performance perspective of like being able to have uh that type of endurance of continuous movement. And so, you know, that's definitely beneficial in that environment. environment. environment. You know, what's an interesting uh ad to the point you're making right now is, you know, that we we were we were made to run, right?

We were built to run. Um but we just we just stop doing it at a certain age and then we assume we could just pick it up and do it again. And this is why it can be so detrimental to so many people. Uh we're we were made to squat too and we just stopped doing that also. You ever watch ever watch ever watch a baby or a kid sit in the squatted position position position and play comfortably and in some cultures they do that still and you can see that.

No, no one has a problem with that. But we quickly are in chairs and cars and seated desk and and and built to climb. We're built to lift things over our head and then we just stop. We just stop sitting in that position. And what's interesting to me about that point is that nobody nobody thinks it's wise to all of a sudden get under a barbell and start back squatting a bunch of weight. Like we're we're scared people were scared to death to do that. Yeah.

Um, but we're not worried about just getting out and throwing your sneakers on and going for going for a five mile run till you're exhausted when you don't do that anymore and you haven't done it well in a very very long time. And uh, you know, and maybe it's because uh, the the squat carries a more uh, risk for an acute injury right away where the running tends to sneak up on you in a more chronic Well, I think what part of it, Adam, is uh we have this memory of running when we were kids and you see kids running out and so you think, "Oh, I should be able to do that." that." that." Automatic, you know, you you think in a sense, it's funny, too, when we had uh Brian Kula on the show, like just the stuff I've learned from him in terms of like prepping your body again to account for these ground forces and account for that type of impact that goes up the kinetic chain.

It there's a process to that just like you'd mentioned like for squatting. It's like, you know, there's a whole progressive way to to do that so you can actually like benefit from it instead of making it turn into a problem. problem. problem. Yeah, 100%. So, I'm glad you went you guys went here because uh it is a skill and like all forms of exercise, which are all skills, um you you want to approach it with the intent if you're not running now and you're about to start running with getting good at it first.

So before you do anything else, before you challenge endurance and you challenge your speed and you you pushing adaptations, just like with strength training, the idea is can I get good uh at running so that when I do start to push myself, I don't uh end up hurt because running has a very high rate of injury precisely because people don't run well and they go out and they decide to run hard or till they're tired in which case your if your technique is bad when you're not tired, it's only worse when you are tired and then this is when injuries happen and so you're moving your body in a way that's sub-optimal.

You get overuse injuries uh which are super super frequent because of the way you're moving. So treat it like a skill, go out uh and learn uh how to do it well. Now if you're at this place where you're like I think I can run um and I want I would like the benefits that I can get the athletic benefits or the performance benefits or the adaptations uh that I can get from running. There are a few ways to approach running and each one of them has its own value.

Um, so the first way which is probably the most common I think when people think of running the one that they're like for working out, right? When people think of running for fitness, the one that they're probably picturing is this first option which is you're just running for distance. distance. distance. Like the idea with this style of of running is my goal is to be able to run further and further without having to stomp. So, I'm trying to build that kind of lasting endurance where, you know, just getting started, I could run one block, [snorts] eventually I can run two blocks and then a mile and then three miles and then four miles and so on.

Now, of course, there's a limit. We don't want to go too crazy unless you're going to compete in some type of a running event. Uh, but with this style of running, it's pretty straightforward. So long as you train appropriately, so long as you make sure you recover and your technique is good, where the goal really with this style of training is, can I extend the distance uh of my running? Can I get myself to be able to run further and further without having to stop? So, it's very very straightforward.

Yeah, that particular style. style. style. Yeah. I I I mean, I know the other one you're I don't want to jump ahead of you, but it's like I've always loved recommending to people that want or have this goal of like I want to get in shape. I want to lose body fat. I want this, but I also want to get some of the benefits from running. Personally, uh I've been able to not only for myself reap these benefits, but for all my clients that I've got to do this if just getting good at the mile run run run is takes you pretty far.

Yeah. Yeah. Yeah. Like getting good getting your mile time down and so sticking to a distance. Talk about something that connect that translates to the real world. Yeah. Yeah. Yeah. There you are when you have to run really run more than a mile. A mile. God forbid you have to actually run more than a mile. Yes. And and and that's it's enough distance uh to build a little bit of stamina endurance. Uh yeah, you're not going to go run the Boston Marathon off of that. of that.

of that. U but most people aren't trying to do that. That that'll give you enough uh stamina endurance to do most uh things and activities and play and basic hikes and being at a theme park all day. More than enough from just having a good a good mile time. and and you don't risk impeding your muscle building goals and fat loss goals, which is what most people want. Most people have the hierarchy of why they join the gym. I mean, there of course some people could be here for longevity or could be here just for just for just for getting endurance, but most people show up to the gym because they want to look better.

They want to they want to change their their body composition. and they want to lose body fat. And so we're always talking about how cardio is terrible for fat loss, but improving a mile time is a great way to get reap a lot of the cardiovascular benefits, stamina, endurance benefits that you can get from running without impeding on your fat loss. You're you're not overdoing it. And so what this what you're talking about, Adam, is this is a a strategy of running whereas the first strategy was I'm going to try and run further and further and further.

The second strategy is I'm going to pick a distance and try and get faster and faster and faster. Yes. At that distance. I love the mile. I love it because it's short. You can get f you can improve for a while at your mile when you first get started before you have to add another mile or so. So, what it would look like is like let's say it's a good target. Let's say you're just getting started with running and maybe you're the first time you try a mile it takes you 12 minutes, you know, because it's really hard and you're you're going it's tough.

And then your goal now is to get down to 11 minutes and then 10 minutes and then can I get my mile down to 8 minutes and 7 minutes? And so the training is always the same distance. The difference is not that I'm adding distance, but rather I'm just trying to run faster. Maps upper lower. It's a 4-day bodybuilding split, men and women's version. Build, sculpt, shape your body. Go to mapsupperloower.com. Use the code launch for 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. it puts you at a a lower risk. Um because when you you start when you push the distance one, you tend to push you're you're flirting with the fatigue side more often. And that's typically when the mechanics start to break down. And so even if you did do all the steps, the Brian Kula getting ready for run and you did all the things, uh, but you're flirting with distance and trying to go further and further, you tend to be flirting with the the end of that versus I'm trying to get faster and faster.

Oh, you're right. All of the ones that we're going to talk about, there's two of them where technique is it's even more important that technique is perfect. perfect. perfect. One of them is when you're running really long distance, the other one's when you're trying to sprint. Oh, those two require Yeah, those two require like the best technique because one is all out and the other one is just keep going, you know, type of deal. So, we went for distance or we're trying for the same distance and speed up the time.

Here's a third one, [snorts] the same time but for more distance. So, it's a kind of a flip on the second one. So, what does that look like? Well, I'm always going to run 15 minutes. 15 minutes of running no matter what. And how far did you get? Yeah. How far did I get doing 15 minutes? So, it's always the same time. Now, people like this one because it's very black and white structured amount of time. I'm running for 20 minutes or I'm running for 30 minute or whatever.

This is the amount of time I'm going to run. So, it's very easy to fit into your schedule. The difference with this is you just track your distance and you go, "Wow, last time I ran a mile, this time I ran a mile and a half." Same amount of time. So, you know you're getting faster. So, it's just a different approach uh to improving your standard. I think I paid attention more to that when I was rowing and I got into that for a bit and it yeah, it was a nice little uh competitive kind of uh outlook on that to see how far a distance you can go.

Honestly, the number four one is my favorite though that you're going to get into. And it's like you said, if you're going to get into sprinting, all your ducks have to be in a row. anytime we're going to like now look at squeezing and focusing on acceleration, velocity, um there's any little hole in the kinetic chain that hasn't been addressed is going to come out with force. So, uh but the benefits for me with sprinting, and this is something I still do incorporate actually in my own programming, it's still anorobic.

you can do it in a way where you know it's still muscle preserving but I can get all those benefits too because I can acclimate to that uh fast twitch that that you know high demand uh and and not like you know burn up all my energy like you can actually practice this and and get some of the stam stamina from it but not you know get to the point where you're aerobic. So if we refer to circuit training as the cardio of strength training sprinting is the strength training of cardio.

Okay. So, sprint sprinting looks like this. Uh, I'm going to pick uh 50 yards. 50 yards is the distance that I'm going to run. And my goal is to run that 50 yards as fast as possible. After I complete that 50 yards, I'm going to treat this like strength training. I'm going to do the 50 yards and I'm going to rest. I'm going to rest until I feel like I can run that 50 yards as fast or faster than I did the first time. Y [snorts] Y [snorts] Y [snorts] and I'm going to do fully recovered.

Most people won't do that. And I'm going to do sets of this. Uh, and what do the sets look like? I don't know. Four. know. Four. know. Four. Yeah. Yeah. Yeah. Five. That's it. Like you would if you were doing squats. [snorts] Uh, what if you start to sprint and you and your time gets slower and slower? Time to stop. So, the idea with sprinting, what typically happens uh with somebody who's except for really advanced sprinters is your second sprint might it typically comes out faster than the first one.

Uh, so you sprint as hard as you can after you're warmed up. You rest, you rest, you rest, and you're like, I feel like I can beat my last time. And then you go for it again. and you got faster. And then you repeat that a third time. And if you can maintain between the first and second when you're good, do a fourth set. Typically, by the time you get to the fifth set for most people, if you're running hard, times start to get uh go down uh or or should I say go up, in which case you're done.

So, you literally treat it like doing sets. The value of sprinting, it builds power. Y this is a muscle building form of running. Now, I'm not saying this is muscle building like strength training, but of the forms of running, this is the one that's going to preserve muscle, potentially build in some people, but this is explosive. This is strength. This is not tons of stamina and endurance, although there is a stamina component. component. component. So, I I'm with this is the best of the five. Uh, argue arguably you could argue the fifth one for some ways, but I I think I think this is the best.

What it looks like for me it though is it looks like what I said about the mile and I work up to this. So what it looks like is I get on there right now. It's been a while since I've done this. So I'm probably got a really rough mile. Let's just say it's bad 9 minutes plus. minutes plus. minutes plus. And so uh I get on there and you know it's it's 9 minutes and then over the course of the next couple weeks I work that mile time down from 9 minutes down to sub seven.

So now I'm running sub seven. And so it's a good mile. It's not my best. I'm not super fast there, but it's I'm getting pretty good. But now I've allowed my body to kind of adapt to that. And now I'm a little more ready to prepare myself, I think, for sprinting up a hill really, really hard. really hard. really hard. And I what I'll probably do during that process of getting that miles down is have these little mild sprints in that run. So run. So run.

So what do they call that? Fort leicking. Is that what it's called? Yeah, farting. Yeah, farting. Yeah, farting. Is that what it's called? That's what it's called. A R T L. It's a funny name, but it sounds like I made something wrong. And it's it's building a sprint in it. It's like see like coast and then sprint. Coast and then sprint. Yeah. Yeah. And so I would I would build that into that into that into That's a real word, guys. Look it up. I would build that into my improving my mile time until I've got myself a really good mile time.

I've gotten comfortable with kind of sprinting like that. And then I would do it in a more traditional, you know, four sets, three minute rest periods in between and going as hard as I can uh and train that way. And then that would be a great place to kind of reap all those benefits. Is that fart? I told you. I told you it's a real word. I know. First time I learned it as a trainer, I thought somebody was uh was punking me right now. Yeah.

So, so that's sprinting, right? Oh, by the way, all of these will build stamina endurance, but they're different, right? So, for when you're doing like the two extremes here are distance and sprinting. So, distance running, running, running, lots of just this kind of lowlevel continual kind of effort, stamina, grinding stamina. grinding stamina. grinding stamina. Sprinting is like I can be fast and explosive. Uh, and so they're very, very different, but they both do build endurance just in a different way. Right. Lastly, now this is my favorite one.

I think this is the best one. And the reason why I think this is the best one is this is if you find this, if you figure this one out, you're probably not going to stop. And that is you run for fun. fun. fun. And what does this look like? I don't care. I don't care what this looks like. Maybe it's running after your kids at the park. Maybe you play Maybe you go to a big park. I've done this before. My little ones go to a big park.

You play hide-and-seek and you chase him down and you do and you're having so much fun that the next thing you know 40 minutes goes by and you just ran on and off for 40 minutes. Maybe it's running with a group or friends or soccer pickup soccer game or a basketball or something like that. Like that. Like that. Like in my opinion, this is the best way uh to run because this is the one if you actually genuinely are having fun, you're just going to want to do it and you're going to be consistent with it.

The only the only challenge I have to this one because I don't disagree with that is that is that is if it's one of us or somebody who's who's north of 40 uh picking up a basketball and playing uh is a quick recipe for me to get injured. It's not fun. And it's not fun. You're going to overdo it. Yeah. Without knowing. So, that's the part I would caution somebody who wants to run for fun, who hasn't done any running, and you want to just and and you have no methodology or plan on how you're going to go about doing that, and you're just like, I'm just going to play baseball or play basketball.

play basketball. play basketball. Uh, that's the one problem with this is that I think playing and having fun and doing active things like that, depending your age and your condition, uh, could also put you high risk for injury. Totally. Yeah, Totally. Yeah, Totally. Yeah, 100%. All of the things that we're saying here, just like any other uh fitness advice we give, is you got to be able to do the thing safely. You got to be able to have the technique and the skill skill skill to do the thing safely.

Otherwise, uh don't do it. Okay. So, uh because injury is is a real um a real potential. Yeah. [snorts] Yeah. [snorts] Yeah. [snorts] Uh so, what do you So, just kind of change the subject. You guys want to know what I did this morning? At 6 a.m. Don't Oh, jiu-jitsu probably. No. No. No. No. Uh ate something. No. No. No. Head meal one. I I knew you guys I knew you guys would never guess even though we just came off the topic. I ran. I ran.

I ran. No, you didn't. I did. I did. I did. I mean, was it really? Yeah, it was like run run like like like you know, like a joke. Wait, wait, wait, wait. You are also the guy who walks at 2.5 speed. So, does this mean did you go to four? No, no, no. I ran walk. Did you put the big old New Balances on for that? for that? for that? I did, dude. So, so let me just tell you my experience, right? I can't wait to hear this.

So, uh, I'm now the the the method that I'm using, uh, is the the distance for time one. So, I'm doing a mile. That's it. That's all I'm going to do is a mile. I love this. All I'm going to do is a mile and my goal on it. My goal is to improve on the mile, but probably for the next I don't know how many weeks. My goal is to get really tech like get good technique because I just it is remarkable remarkable remarkable uh how much of the skill of running I have completely forgot or lost.

It is crazy. Well, remember when I told you I told you when I first started doing it how much I like had to concentrate. It's annoying. It's annoying. It's annoying. I mean, I'm running and I feel like that's funny and I feel my knees and everything like what is going on, dude? I should I should I should I haven't even got to running. Like, I started going through the series with my son and uh I'm just working on like ground forces and like little bounces and like little bounds and technique and like I'm like just that is keeping me occupied.

I'm like just trying to coordinate my body again. It's crazy. All I did So, I bought I bought cuz you I'm like, "Okay, I got to I'm going to try this out. Let me get the most corrective like supportive protective heels." So, I got Yeah. I got the ones that correct, you know, pro pronation, lots of padding, all that stuff. And so, I got those. And this morning, I'm like, "Okay, I'm going to go and I'm just I know what I kind of roughly know what a mile is and I kind of tracked it and so I'm just going to cruise." Oh, you did that old school like outside?

outside? outside? Yeah, I went outside. Oh, you didn't do that. that. that. So, part of the value of it is um is to be more outside, to be out, you know, my neighborhood, you know, type of deal. It's nice weather right now, so why not? So, I, you know, went downstairs, got my shoes on, and Were you wearing your cut off gray sweater or sweater or sweater or No, I was not, dude. I was not. No, I wore just little running shoes and and a tight uh Why am I telling you bouncy ball?

bouncy ball? bouncy ball? What are you doing, bro? Stop. Stop. Stop. Stop. Stop. So, [snorts] I I uh I cruised uh ran the mile. I don't know what my time was. Actually, I was trying not to track cuz I just wanted to like get comfortable running. Box some frozen cows. Yeah, dude. Yeah, dude. Yeah, dude. Hey, we're going to get to that. Stop. Stop at stopped at a beat factory. We're going to get to that. We're going to get to that. Trying to move it forward.

But I did it. And I was again, dude, I was just the whole time I'm like, "Wow, this just feels awkward, dude. I'm I forgot how to run. Like, this is wild." How long before you had to start walking? walking? walking? I didn't. I did the whole mile. Oh, you did? No, I ran a whole mile. Yeah. Yeah. Yeah. Really? Really? Really? Yeah. Yeah, I ran. In fact, I sped up at the end because I was conservative and kind of jogging. Yeah. Yeah. Yeah. At the very end, I'm like, I'm going to just kind of push it a little bit.

A little bit, but I didn't stop. I think the jiu-jitsu I've been doing the past couple weeks has already built my stamina. stamina. stamina. Oh. Oh. Oh. Enough to be able to kind of do that. Oh, yeah. Oh, yeah. Oh, yeah. Uh, but what, you know, that contrlateral kind of movement going? going? going? Well, so here's the thing, dude. This is what I felt. It wasn't so much the stamina because I could have definitely uh pushed it harder. It was the technique. And then I could just feel every part of my freaking body, dude.

I could feel my knees. Y I could feel my back. And it's all because because because different stimulus, different stimulus, different stimulus, bro. It's because I'm not I don't know how to run. It felt like I was hitting the ground with 500 lb muscle. You're also 25 30 lb over your weight that you normally carry yourself. yourself. yourself. I I told myself that, too. I said I'm heavy right now. So, it's a big difference for me. I notice a huge difference when I'm, you know, 230 versus when I'm 205.

Yeah. Yeah. Yeah. Yeah. 205 me moves a lot. You know what's crazy about that, Adam? The if you have an extra 20 lb, the force you hit the ground with is far more than 20 pounds. pounds. pounds. Oh, yeah. I forget what the the the multiplier. multiplier. multiplier. Yeah, there is. It's I know immediately by how flatfooted I am when I'm running, you know, that I'm overweight and then like it starts coming up finally and I'm like, "Oh, I'm on my forefoot." And I'm like, I feel like light, you know?

Uh but yeah, it's like usually 210 or something like that. I'm like, "Okay, now I can I think my my athletic fit build is going to be around 205, 210. That's what I think." And right now I'm still 218, maybe 215. So just way too heavy. Have you been holding pretty strong there? [clears throat] Yeah, I dropped I'm down. I'm up still I'm still like 218 217. Really? Yeah. Which is which is wild. I thought I would drop more by now, but it might take a little longer.

Yeah, I thought I mean again I think it just highlights that you're not going to lose a lot of muscle. I think you think you're going to I might need to eat less, dude, cuz I need it to happen. Uh yeah, Uh yeah, Uh yeah, I don't have any less. Been Why you think I've been harassing you about that like crazy? You just like to harass. No, dude. No, dude. No, dude. You like to body shame everyone. you can't do to anybody else. I mean I mean you're you're you're doing all the right things with reducing all this and that, but the amount of food you're still eating is not going to lose you weight.

You know what I'm afraid of by cutting the food. the food. the food. You're going to get shredded, dude. No, that's I'm afraid of the the recovery. recovery. recovery. Like I don't want to compromise my recovery from all this new stimulus that I'm doing. Like I don't try to get hurt. That's the number one thing that I'm trying to do. Now, speaking of what you were saying, Justin, you guys watched the trailer of the I did. That's why I I was I was curious to look what's it called?

I am opinion I am Rocky. am Rocky. am Rocky. I am Rocky or making Rocky I am Rocky. This is a movie about uh making the movie of Rocky. So him writing the movie and then pitching. then pitching. then pitching. I play Rocky. Yeah. Yeah. Yeah. First of all, Justin God, man, this guy right here. First of all, the story of Sylvester Stallone Sylvester Stallone Sylvester Stallone writing that movie and how he got made the movie. the movie. the movie. I actually didn't know all of that.

So, it's crazy. it's crazy. it's crazy. Oh, see, I do. Yeah, I read up about it. It is I mean, it is interesting, but I don't know that it's Yeah, no, it's interesting. Interesting. I mean, is it true or do they exaggerate how much he gave up? gave up? gave up? No, no, no, no. He sold his dog. No, no. This This is what's crazy. So, and and he was offered He was a struggling actor trying to make his way. Uh wasn't working. uh watches a fight, okay, on TV.

You can watch this. You can pull it up on YouTube. Chuck Weapner versus Muhammad Ali. It's considered one of the worst matchups in history. Like Chuck Weapner should never have been in the ring. Uh it was called There's a whole there's a whole documentary around. Yeah, it's called the Bayon Bleeder or something like that. He's known for bleeding. Like that's his name. name. name. No, the Brooklyn bleeder or something. No, the Bayon or something like that. Look him up. Doug Chuck Wet. There's a whole there's a great Have you ever seen the the the movie that they made?

Oh, they made a movie on him. Oh, okay. So, this is cool, right? So, Muhammad Ali gets in there and it's it's it's he's kind of like a joke fight essentially, but it was a real sanctioned fight. So, he gets in there and you know, you're watching the world's best boxer of all time against uh this other guy. What was his nickname? Can you Oh, let me see. He's still alive. I thought it was the Brooklyn bleeder. No, it was the Bayon or something like that.

that. that. Okay, let me get the It is something like that though. This nickname. There you go. I We got to get this nickname. The Bayon. Bon. What did Bon stand for? I don't know what the hell that stands for. for. for. Probably the area he's home. It's from his hometown. his hometown. his hometown. Yeah. Yeah. Yeah. So, imagine that's your nickname as a fighter. fighter. fighter. Oh, no. Oh, no. Oh, no. If you guys haven't seen there's a there's a there's a they did a what I always mess what's the documentaries where they put actors in it or what dramatization dramatization dramatization dramatization.

They did a great dramatization of it. It's really good. So, so here's what happens, right? Cool story. story. story. So, he gets in the ring with Ali. Ali is the greatest boxer of all time. This guy Chuck Weapner, who are you? They fight. I don't remember what round it was, but he knocks Ali down. So, everybody's like, "What?" Yeah. Is going on. He ends up making it till the very very end, the 15th round. Ali finally TKOs's him. Not because he goes down, but because he's just beating this guy to death.

death. death. Yeah. Yeah. Yeah. And finally, his corner throws in the towel. towel. towel. Yeah. Yeah. Yeah. So, everybody in the crowd was people were cheering for Weapner because it's like this underdog. Yeah. Yeah. Yeah. Who's fight and he's just he's he's not going down. I believe he has like a cool story, too. Like he's like a garbage man or something like that. Yeah, he's some regular blue collar dude. dude. dude. He's like a blueco collar dude who just gritty dude. It's a cool It's a really he got inspired.

I can watch that again. Rocky Sylvester Stallone watches this fight and he comes up with the inspiration to write write write Rocky. Rocky. Rocky. Locks himself up in his apartment for three days. Writes in three days. Writes the whole script. 90page screenplay for Rocky. Take he actually he actually put a newspaper on his window. lock like black everything out. I'm just going to stay here until I'm done. done. done. Writes the whole screenplay, 90 pages, brings it to uh companies and he's like, I want you.

And they looked at they're like, this is a phenomenal story. They like the premise. They like the idea. idea. idea. By the way, during this period of time, he had less about $100 in his bank account, was going broke, sold his dog in front of a 7-Eleven. Yeah. Which he says in his own words like it broke. It broke. Oh, it broke him. He was he was I think he sold him for like 50 bucks or something like that or cheap. Well, meanwhile, the studio was making him offers for it.

So, he brings it to these studios. They read this and they're like, "This is amazing. We would like to take the script. We'll buy it off you." And and he's like, "You don't understand. I'm going to be Rocky." They're like, "We're not going to buy it." So, they offer him this much money. That much money. Eventually, you know how much the offers get up to back in 197 I think it was like a quarter million. $360,000. That's That's like two What is that like almost $2 million today?

Yeah. Yeah. Yeah. To a guy who's who's broke. He never even acted before, had he? Or like like little bits? Yeah, like nothing. He He did adult films back then. Did he say that? Look at this guy's trying to die. I'm going to ruin some I'm going to ruin some of of of He was trying to make a transition from cult films to real acting. That's what's going on. And they're like, "Come on, this guy who can't speak very well. We're going to make him look at your portfolio.

What have you done before?" So anyway, so they're offering him all this money and he's like, "No, the only way I'll sell this is if you put me in the movie." And finally, uh I don't remember who it was. They they're like, "Let's do it." And they're like, "But if you look, if you're behind one day, you're out. Anything happens, you're out." you're out." you're out." Yeah. Yeah. Yeah. They didn't miss a single day. They did the whole movie for I don't remember how much. It became one of the top.

Obviously, he won an Academy Award. Anyway, he [clears throat] gets paid, goes back to buy his dog after the movie comes out, right? The owner knew he was kicking like did well. He charges him a lot more. Oh, he ended up buying his dog. I don't remember what the price was like thousands of dollars cuz the guy totally ripped them off. That's a dick dirty slimy. I know. Slimy. But guess you know he buys bug kiss. Bug kisses in Rocky one and two. and two. and two.

That's the dog. That's his dog. No way. Yes. Oh, that's a cool story. Like a St. Bernard. Yeah, it's a bull massive. Oh, bull massive. He bought it for $15,000 in 1970. Whatever. Whatever. Whatever. Bro, that's what a dirt bag move, bro. That's really He sold it for $40. 40 bucks. And he sold it back to What a dick move. Yeah. 1971. It was in 1971. I did not know that that dog was his real dog. real dog. real dog. Yeah. Scroll down to the reunion, Doug.

What does that say about this reunion? Once Stallone successfully sold his screenplay, his very first priority was getting dog back. The new owner, realizing how desperate Stallone was to be reunited with his pet, took advantage, demanded 15 grand. The loan paid the hefty fee without hesitation, later stating that Buckiss was worth every penny. Wow. And so Buck Kiss ended up, you know, was in his movies. his movies. his movies. No way. No way. No way. So, how do you feel about the actor that's going to play him?

He did a good job in this. I mean, he sounds like him. It's kind of weird. weird. weird. Looks like him a lot, too. Yeah. Yeah. No, it looks good. I It looked good. I would tell you if it looked good. looked good. looked good. You know, I tell you what, it's just I don't know. don't know. don't know. For the younger people listening who haven't seen Rocky, it's It is literally one of the greatest movies ever. It is though. I I'll give you that. It's one of them.

You guys know it changed culture. So much conviction. No, no. Rocky changed the culture. So much conviction. Doug Doug remember did Rocky not change I drink uh American raw eggs like I mean yeah it worked on me yeah yeah I mean I played the theme music in band I mean it's a it's a classic it's it's a classic for sure it's 100% a classic classic classic it got people to run you guys know that we were just talking about running earlier earlier earlier oh yeah oh yeah oh yeah Rocky definitely popularized running oh I what how close could it was we talked about this before the the book on running that was famous but they were right around the same time the combination of those two was Probably.

Oh, Rocky. How many people punched frozen meat? Nobody did. Nobody did. Nobody did. Yes. Yes. Yes. Everybody. Nobody punched frozen meat. I've punched frozen meat. I do every time. It's ice. You break your hand. Yeah. You still do it? You still try it? Rocky did it. Exactly. Exactly. Exactly. Everybody's tried it. What are you talking about? talking about? talking about? Yeah. What does it say there? Did he break his hand uh doing that while he was shooting? That's what this trailer says. Yeah. I don't know if that's true.

I don't know if that's true. They had to dramatize some. Yeah. You got to kind of spice it up. I think I so I'm so excited, dude, to watch that the remaking of. When is it dropping? S in November. in November. in November. Oh, it's actually Yeah, dude. Oh, wow. Oh, for you know, I'm gonna take my kids. I'm taking everybody to bring out the whole theater. Let's do that. that. that. Yeah, it's it's going to be great. But yeah, we should watch it. I'm making fun.

It just feels like it's squeezing that franchise of like one last drop. Well, this is a good one. Like Rocky, I mean, I'm like you, Justin. I get really like I was I I waited to watch I didn't watch Dutton Ranch until recently because I was just like gosh they always want to squeeze. I hate that. It's like the lowh hanging fruit, but it's been all right. I actually liked it. I I watched the whole series. It was good. Um it it's a bit dramatized. So Rocky Rocky one and two were genuinely good movies.

Okay, three and four fun to watch, but not you wouldn't put them in the category of one or two, but fun to watch. After four, they suck. Four. Four is like my favorite. Four is not like a good like say that cuz three and four are the best. What? What? What? So three and four because we grew up as kids watching those four day and three and four is exciting and fun, but they're not like you're not going to win an Academy Award in Rocky three or four.

But one and two, those are like for originality and all that just for acting and drama and stuff like that, you know, like Rocky 40 fights the Russian. Yeah, of course. It's one of my favorites. But favorites. But favorites. But dude, it's the best. Yeah, got me more hyped than anything. It's Does anyone ever wear an win an academy for a sequel? Pro probably part of what helps you win an Academy is the originality, bro. Yeah, Yeah, Yeah, I would imagine. Yeah, for just the concept.

Think of that. How many sequels have you seen somebody win an Academy Award for? That's a good question. Hasn't happened very often. very often. very often. He's pulling it up right now. Let's see. Uh Lord of the R. Godfather. Oh, Godfather. Oh, see Godfather part two. Arguably Godfather arguably better than part one. Yeah. Yeah. Yeah. Yeah, Yeah, Yeah, I would argue. I mean, look how how rare it is though, right? right? right? Yeah. Yeah. Yeah. Terminator 2 course, dude. Oh, that was good. good. good. Visual effects.

Visual effects. Visual effects. Terminator 2 was better than one. Yeah, it was. It was genuinely that's pretty rare. So, I mean, it's it's happened, but look how rare it is, though, right? So, it's pretty it's pretty rare for a sequel to outperform. outperform. outperform. Rocky 2 has the best scene of any Rocky movie ever. And that's when Adrian's in the bed in the com. Oh, that's the best. It's the best ever. Yeah, The Matrix is like, "Oh, that was a steep drop, dude. after the first one.

Such a great movie and then just Well, and then Star Wars had good se had a good uh what was it? What came after the first one? Was it Return? Yeah. Yeah. Yeah. So, yeah, that was good, too. good, too. good, too. Yeah. Yeah. Yeah. I mean, all all those are good. I mean, the ones that did later were the ones that weren't good. Yeah. Yeah. Yeah. But the original three were I think amazing. But it's rare. It's so rare to get get get But those are all almost like different stories within themselves.

Yeah, you're right. So, that's what makes and Godfather such there's such a big story line behind that. They're almost well. So, Godfather 2, the reason why it was so good is it went all the way back to Sicily and so much of it was his grandfather uh you know and in Sicily that's the culture over there back back back and they captured it so well like like the Sicilian that they speak in the Godfather 2 is real dialect. It's like real Sicilian. So when they're talking when they're searching for the boy and they're yelling out and talking it was as a kid I watched I'm like whoa they're speaking dialect because nobody speaks dialect anymore.

Nobody speaks Sicily anymore. You know that everybody speaks the traditional Italian. Really? Really? Really? Yeah. Yeah. Yeah. Why? Just Why? Just Why? Just when when Mussolini took over Italy. Yeah. Isn't there a bunch of different dialects in dialects in dialects in What is is Italian Doug? Look this up. Is it the Italian that we accept now is Italian? Was it the Roman dialect? So Mussolini takes over Italy, tries to unite it, and makes one of the dialects the official Italian. And so from then on in all the schools you spoke this type of Italian.

Before that depending on where you lived you speak how Florentine how Florentine how Florentine Florentine sorry. Okay. How different is the dialect? Is it is it bro it bro it bro is it way different? Is it bro? Milanzi. bro? Milanzi. bro? Milanzi. Yeah. Yeah. Yeah. So the dialect from Milan versus like the dialect from like Sicily sound like two different languages. So is it would you compare it to something like uh Spanish and Portuguese? How they're similar enough but they're very No, that's completely different. It's not that far, but like so like you'll have words that come in from Arabic or Spanish and then you'll have different pronunciations or emphasize certain words.

words. words. So somebody who understands so there are total different words in the dialects, but a lot of it is like but there's enough that you can understand. [sighs] understand. [sighs] understand. [sighs] That's hard to say. I think I think if you have someone now that speaks Italian fluently and they heard different lilacs, I bet they would run into a lot of them where they'd be like, I don't even know half of what you're saying. Huh. Huh. Huh. Yeah. Yeah. Yeah. Oh wow. But yeah, like now if you go to Sicily, you won't hear Sicilian unless you're like maybe buying like fruit on the market or something, you know, you might hear some of it.

Yeah. Yeah. Yeah. But you don't speak it. Can you like from a a far like you know right away like oh that's Oh yeah. Oh yeah. Oh yeah. Uh it's like that that especially the Sicilian that we the the type of Sicilian we speak cuz we're from uh near Polmo. So it's a it's a type of dialect that's from Palmo that sounds very distinct which is interesting. Yeah. Yeah. Yeah. Yeah. just old countries, you know. Yeah. I mean, you we I mean, we see this even in the States.

You listen to someone who talks from New York to somebody who talks from California for someone who talks from Texas or Alabama. Like Like Like they definitely we all have our own. I know. Even the Midwest, it's funny cuz when I was there, it was like you just the way that they say certain things is so different, you know, and you pick up on it real quick. Aren't there certain words for certain things that are like in I think it's is in the Midwest they don't call soda soda.

They say pop. Yeah. Yeah. Yeah. Yeah. Pop. Yeah. Pop. Yeah. Pop. I grew up calling it pop. A lot of it's walking Dutch Dutch culture this big uh and then like like there's tennis shoes or sneakers and depending on where you live it's either tennis shoes or sneakers. sneakers. sneakers. Yeah. Yeah. Yeah. There's stuff like that in the US but really old countries have more distinct dialects cuz you didn't travel very far. You know 500 600 years ago it's like you're not going more than 100 miles away from probably not even 100 miles away from you.

Yeah. I heard you say something to Justin and somebody commented I I was doing a video of of meal prepping on Sunday and we bought this new salad uh from uh it was Taylor Farms and a bunch of people DM me. No, don't eat any un like uncooked produce. Cycllospora. Is that the name of the parasite, Doug? Cycllospor. Cycllospor. Cycllospor. Yeah, they said there's this huge outbreak outbreak outbreak all over the US. So, this person that made it made me feel like farms, but so it's like just like all lettuce.

Yes. And it's everywhere and uh cycllospores for sure. What What's the symptoms? symptoms? symptoms? Explosive diarrhea. Explosive diarrhea. Explosive diarrhea. Oh, really? Oh, really? Oh, really? Like horribly explosive diarrhea. I mean, and stomach pain. Yeah, without being too descriptive, it's Yeah, it hits, dude. You don't have it, bro. You'd be sick. I don't know. Well, maybe the mild form of it. So So there's uh it's probably under reportported, too. reportported, too. reportported, too. So like some states are reporting more than our than the than the federal government's reporting.

So it's whatever you think it is, is probably more than that. that. that. Uh here's the problem. Symptoms begin 2 to 14 days after exposure. So it could be like 2 weeks after you ate something. Cuz they're like these little eggs. So hard to pinpoint it. Yeah. They're these little hard like eggs, I think, that take a long time to like turn into the parasite. It's so creepy. Yeah, dude. So, and washing something doesn't take it off. No, you have to cook it. You got to I mean, you got to cook stuff to kill it.

Oh my god. I know. So, I won't I won't be [clears throat] having any of that. You know, the thing about treating yourself for parasites, by the way, because they're much more common than people realize. Uh there's something called the Herxheimer effect. I've talked about this before on the show. Yeah. Yeah. Yeah. Where when you're treating yourself for a parasite or bacterial overgrowth, sometimes you feel worse because the die off releases all these toxins that can overload your body. Uh in particular, overload uh your liver.

And so people sometimes will treat themselves for parasites and they're like, "What's going on? I thought I'd feel better, but actually feel uh much much worse." A lot of it has to do with the liver um getting overloaded. So, overloaded. So, overloaded. So, and the liver does get can get strained from parasites as well. Speaking of which, the the dose the dose liver product is phenomenal. So, I've been looking at some of the studies that they post on their site on how it lowers liver enzymes.

Oh, okay. Oh, okay. Oh, okay. That's legit. It's really really good. It's it's it's it will definitely lower uh your liver enzymes uh as measured by blood tests by taking just their 2 oz daily shot. I remember where mine was at. Yeah, that's got to be just a good practice in general to do that every now and then. I think mine was high. Not like real bad high, but a little high. It's not anymore. It was high before because of what you were taking. I normally sent it to you.

It's because of what you were taking. Oh, it was the cratom. Oh, that's what Yeah. Yeah. Yeah. Cuz you were taking such such high doses of it was affecting your liver. Uh it be Yeah, it' be interesting to compare. compare. compare. I guarantee if you took it now, your liver enzymes will look better. I guarantee it. guarantee it. guarantee it. Oh, that'll be interesting. I didn't even think about that. Yeah. Yeah, of course that makes sense. Yeah. Yeah. Cuz it wasn't like scary high but it was Yeah.

Stressed a little bit. I can laugh. Shows you how safe him is. Your liver. Don't do that. Alcohol will crush your liver way. Oh my god. Yeah. god. Yeah. god. Yeah. But But But I still get, you know, I still get I still get messages almost weekly from people who Yeah. A lot of people. That's so That's so That's so a lot a lot of people are talking about it now that weren't talking about it before. I there's we have we have uh bigname people in the space too that have reached out to me that um you would never guess and that are like hey I heard your interview and man I I feel so stupid I've been wrestling with it like coming out and admitting it.

It's crazy dude. It's uh and it's again I think uh the same thing with me is it was it's easy to justify because it's this herb. this herb. this herb. No it's an herb you know it's like overcounter herb thing you can get. So it's it's it's in there. in there. in there. Oh yeah. you know, and it and it and it is kind of mild at first, but you know, it's you quickly adapt. Well, I'm I'm in and there's a lot of issue, a lot of people having challenges with cratom, but the the super concentrated versions are really scary.

Well, yeah. And now now you're dealing with like legit crazy that's available. Isn't that crazy? It's easy. Well, it's [ __ ] is that California banned the cratom, but they left that that part. They left that the worst option. I mean, so yeah. So you take away the people that were just dependent on taking, you know, x amount of them a day and then you give them no option but to go that route which is I mean you're guaranteed you're going to get a bunch of people on that.

But I mean could you imagine that's what uh I mean luckily I was aware enough to know that that I that was a slippery slope to to head that way. But it's real easy to justify it after you get up to the amount of the powder and pills that I was taking a day is you just go like what am I doing? I'm taking 50 of these. I can just take three of these little ones ones ones and get the same feeling. Oh god. Next thing you know, man.

Mhm. Holy Mhm. Holy Mhm. Holy crazy. Have you guys were you guys? Was it you, Justin, that you said when you were a kid, they tested you for the gate programs? Was that you also? Yeah. Yeah. Yeah. Did was that you too? No. No. No. Didn't even bother. You did the other program. They give him the fence program. We got gate. So, did you actually get into gate or did you Yeah, I I did. I I got into gate, but then like um I I didn't last like the whole year.

whole year. whole year. So, yeah. So, yeah. So, yeah. So, I got tested for gate. Beat some kid up, I'm sure. I got tired of being around all the nerds, dude. nerds, dude. nerds, dude. No. So, gate, what did that stand for back then? It was talented education. talented education. talented education. Is that what it was? Yeah. Okay. Yeah. Okay. Yeah. Okay. I don't know what the E was, but it must be education. be education. be education. So, I got tested for gate as a kid.

Uh and I I I purposely u tested poorly because I remember my Yeah. My mom got all excited about it. Oh, gate. This is gonna be great. This is so awesome. It's for gifted, you know, kids or whatever, right? right? right? And uh I um purposely did not want to be uh in anything that was harder. So, I purposely um failed it or whatever. But have you heard the conspiracies? Yes. Yes. Yes. Around gate, Around gate, Around gate, of course. of course. of course. Yeah. Yeah.

Yeah. Tell me. Tell me. Tell me. Well, yeah. So it's actually they they attribute it to a CIA program that they they used for like filtering and farming like kids like early to see whether or not they were gifted in uh numbers. They were gifted in algorithms like you know certain things that they had certain talents and traits that were useful for like intelligence agencies. Oh my god. Yeah, that's one of them. There's another theory. another theory. another theory. So this is a fast growing conspiracy theory is that the gate demons everything's demons.

Stop. I'm done with that for now. For now. For now. For now. That the gate program for gifted children from 1979 to 2010 that selected children, pulled them out of classrooms, gave them a pink fluoride based drink. Yes. I've heard about this. I don't know if I don't remember if I took it. I didn't I don't think I did. I don't know. know. know. I'm not sure, dude. Honestly, I'm not even sure, bro. They gave him a pink fluoride based drink and they ran tests on them and the conspiracy claims that the memory sleeper spy sleeper spy sleeper spy that the memory thousands of ex Americans experience of going to a place called mall world.

So apparent apparently there's this like dream that all these people have who are englmories into kids. Dude, I haven't heard that. That's an urban shut. It's is an urban legend and internet phenomena. It stems from childhood memories of school-based fluoride rinses and it's frequently tied to online consist. Dude, Dude, Dude, listen. I tr I believe I have a long time ago. Remember that uh video game that was up in like Oregon or Washington that was like it basically would do all the suggestive like flashing like images?

Yeah. And people would get all these psychotic episodes as a result. Oh, Doug, look up a mall world conspiracy theory cuz this one's crazy to me. Now, thankfully, I have never had a dream of going to mall world cuz if I read that and I had a dream, mall world like it's a popular internet phenomena suggesting that thousands of people share the same reoccurring dream of an infinite maze-like mall complex complete with airports, amusement parks, and hotels. and hotels. and hotels. That's so wild. It's okay.

So, have you guys ever had a dream of mall world? I haven't. No mall world. I don't not that I can remember. So, I only had the naked one at school. That one one one there. You were naked at school. Yeah. Yeah. Everyone had that before. Yeah, Yeah, Yeah, I had it. Yeah, I think everybody's had that one before. What does it mean if you're naked and you're flying? you're flying? you're flying? Happened to me once. Wow. Wait, in an airplane or you're flying in the air?

the air? the air? No, I was like I ran I was like running off of the wararf and there was this updraft from the end of the warf and you're naked. you're naked. you're naked. I was naked. I don't know why I was naked. I have no idea. And I'm like, "Oh, gonna jump into the water." And it floated me up and then I started flying and then I woke up. Wow, that's weird. It was fun. I'm still I'm still Definitely means he's gay. I still for sure.

for sure. I thought that at first I was like, "No, this doesn't work." I thought that at first doesn't work for me at all. Damn it. I was like, "Damn it, that's my in in in my therapist." my therapist." my therapist." Dude, stop. Stop, dude. So, they didn't test you for gate, huh? I don't dick. dick. Look up. What's the opposite you guys are getting? MK Ultra. Hold on. I want Doug. Look up. Google. What's the opposite of the gay program? Oh, Oh, Oh, special ed program.

It's the fudge pop program. program. program. Welcome to Paste Eaters. Yeah. Window Liquid. Oh. Oh, that sucks. So messed up, dude. That sucks. That's I So fourth grade was when I remember remedial remedial remedial remedial special. remedial special. remedial special. Why does that sound so or general education program? I know that's messed up, dude. I I do remember uh the gate program, but I don't remember any of us testing for it. Like I I just knew of it. I just can't remember. It was in fourth grade was the only time I remember Yeah.

Yeah. Yeah. hearing about it, but I don't remember. Uh I don't remember. I don't remember if we took a test or not. I was good at math though at a young age. I was really good at math. Um my son's got that too. It was really cool. He is. Huh. is. Huh. is. Huh. I just found that out literally the other day. They just started which is so crazy. He's not even in first grade. He's in kindergarten going into first. They're already doing timed math. Wow.

Wow. Wow. Where he's like they and they had the time up there right on the top of his thing and how fast he can he can answer. Yeah. Yeah. Yeah. And uh I I was I was like, "Oh my god, I can't believe you're doing this already." It's not crazy math, but still it's math, you You know, it's like I remember doing this like in fourth grade and he's going into first grade and he's and he's doing it and uh and he got like a minute 45 on this and I'm like, "Hey, buddy." I said, "I are you uh do you are you good at this?

Can you do it without seeing the paper?" And he's like, "What do you mean?" I was like, "Can you can I just ask you right now? Can we see if we can beat this time?" He's like, "Okay, sure." And we did it and he did it in half the time. I'm like, "Okay, yeah, he's he's he's a number uh number wizard." Yeah, he's going to be Yeah, he's going to be good. Well, I remember remember I told you guys that that stupid cartoon that that that Yeah.

that he fell in love with really young. He was like three. Hey, I showed I told I told Adam about this cartoon to show his son. Tell them what he said. So funny. There's this show my kids loves. What's it called again? Wild Kratz. Kratz is the last name of the two guys that are like they teach you about animals and stuff. My kids love it. My son's like giving me all these facts. Oh, it sounds like something Max will be into. So I tell Adam like tell your son what he said.

Yeah. So he tell I I I was I was we were actually watching something else and I'm like oh you know what uh Uncle S was telling me there's a there's a show you would like and he's like oh yeah what is it and I'm like well let me see it and I text S and then he tells me and I'm like Wildrats and he he didn't recognize it and he didn't recognize the name and so I'm like searching it up on Prime and then it pulls up and he's like oh yeah I know what that is.

No I don't want to watch that. And I'm like well come on let's watch it. Don't you like it? He's like Daddy I used to watch it when I was a little kid. Okay, dude. Okay, dude. Okay, dude. I was like, "Okay, bro. What? 6 months ago?" ago?" ago?" Back in the day. Like so long ago. I watch that. Yeah. I used to watch that when I was little. You know what I'm saying? Okay. That's funny. That's funny. That's funny. Kids are funny. I got I got a study for you guys.

Uh that was for you after. Oh, cool. All right. You this hopefully you can follow up after it is. it is. it is. So, our partners from Joy Mode, right? By the way, they named their product hard plus now. It's a new name for their product. which it makes sense. Wait, wait, so you're hard and then plus. plus. plus. It's hard plus. So this is so they have interesting pivot. interesting pivot. interesting pivot. I know. I know. I know. Interesting pivot. Interesting pivot. Interesting pivot. So they have they have a product that is it's all natural and it's designed to improve uh blood flow specifically for sexual performance.

However, taking it daily is good for vascular health uh as well. So, it's good for vascular health, it's good for workout performance, and then yes, it will help uh when when it comes to sexual performance, uh especially for men with things like erections. Anyway, they sent me some cool studies on some of the compounds that are in there. Citrine, which is in there, by the way. There was a study on citrine and erectile dysfunction. They took a group of men who suffered from mild forms of erectile dysfunction.

Uh half of them had normal erectile dysfunction just from citrine. Hm. Half just from citrine alone. Yeah. Yeah. Yeah. Now hard plus has that. They should change the name. Hard plus also has prescriptive has argonine nitrate in there. Now are you really really good? So because it says joy mode hard plus is it still joy mode? Joy mode is the company and hard plus is a product because they have other products. That's right. Now what was the the product called before it was called? It was just joy mode.

Joy mode. Um yeah. Yeah. Yeah. Yeah. add a sub name I think like sex sexual performance booster. performance booster. performance booster. So then maybe what maybe they're just setting it up for having a product. They do they have other stuff. They have testosterone stuff for testosterone support. They have uh something else in there there there uh that we should check. Is everything mostly based around sexual health with them? Um I you know good pro good good question Doug. Why don't you click on joy mode? joy mode?

joy mode? It says joy mode sexual wellness improving testosterone and blood flow. Yeah. So that's that's the hard. So, but the compounds in there, the arganine nitrate, by the way, you guys really boost nitric oxide a lot. Now, we've all taken I take this I love their stuff pre-workout. That's how I use it, pre-workout. But, um the clinical trials on this stuff is legit and it's a cool all naturatural way uh of beast mode bundle. Yeah. So, so, so they have Prooflow. They have one for testosterone.

They have a prostate support supplement. Uh what's Ignite? It's a libido booster. Oh, click on that. Read Yeah. It's going to be different than the in the libido booster. That's different. different. different. One in improves your ability to get erection. The other one makes you horny. Yeah. Yeah. Yeah. So, libido booster literally gives you more of libido. What's probably in the ignite then? Uh, yeah. I want to read what the compounds are. compounds are. compounds are. Look that up. We haven't on the bottom, Doug. Right under.

It's not It's not going in it. Yeah. So, they got uh saffron. Oh, horny goat, saffron, uh, chille, and nucana purebs. Oh, yeah. That's dopamine. One of them boosts dopamine. One of them does has been shown to raise uh libido. The other one has not been shown to raise testosterone. That's legit. They do a good job. Yeah, Yeah, Yeah, that's a legit supplement. We should have Doug test it. Quality stuff. Quality stuff. Quality stuff. Oh yeah, I'm all for it. Yeah, let Doug stay. Remember Doug's birthday?

Yeah. Yeah. Yeah. Remember his birthday. Okay. Okay. Okay. You got to keep bringing it up. Bring it up. up. up. From what we heard. Everybody say something nice about Doug. Doug. He's a good lover. Good. I was everybody's like, "Oh my god." Like, "Whoa, Like, "Whoa, Like, "Whoa, thank God there were no kids there." What's your story, Justin? I don't hear you. you. you. Yeah. So, it was funny. Last night, we're all hanging out in the living room, uh, Courtney and myself and Ethan, and, um, we had the dogs, and we're just watching TV, and, um, Courtney gets up, get a drink, and I'm walking back, and we have all the windows open.

It's super hot out. And um so she's kind of walking by and then like immediately gets so scared and jumps and like so what what scared her like in the window one of the cats was right there and it it like meowed but it sounded like an old witch. Oh, Oh, Oh, it was like it's like meow. meow. meow. It literally sounded like it said like hello but meow. And And And it scared the [ __ ] It was so funny. She jumped and we Anyways, we were making fun of her after.

That was fun. Oh man. Oh man. Oh man. Yeah. Yeah. Yeah. Are you good about when it gets on a hot day like that? Will you guys Are you the uh old man who will, you know, turn off his AC, open up the windows, breathe, let the house breathe type of deal. Yeah, I'm I'm I go back and forth with that. Depends on the degree of the heat. Like if it's like really hot, I'm like closing it up and I'm turn It's been too muggy. muggy.

muggy. I don't care. I'm like turning the AC on. on. on. Uh but actually Courtney fights me on the She's more of the old man. Oh, she wants to open up an air. Yeah. Yeah. Yeah. Oh, that's funny. You know, Katrina's not because Katrina is paranoid somebody's going to climb in our window and, you know, steal our child all the time. One of the one of the things that we are always going back and forth with, like she also like the minute I walk out the door, she locks the door.

So, heaven forbid I'm carrying [ __ ] and I forgot something or anything like that because you can guarantee before I even get to my car, the door is bolted behind me already. Wow. She's like middle of the day. It doesn't matter. Did her Did she ever get a break in or something? something? something? No. No. No. She's I And I know it's Tim because her mom is like that with locking everything up and so they've just been And I'm It's what why it's funny is because I'm the other way.

I'm the way extreme. I grew up in the country where you leave your keys in the ignition. I know we always had doors on. Like I literally grew up most of my life like you just leave your car car keys in your ignition. Nobody's going to come out to your house. Safe neighborhood. Yeah. You live out in the middle of nowhere. You know what I'm saying? And so we don't lock, we didn't lock doors, we don't close windows, we don't you need to predict the keys ignition.

So you have that I'm that extreme. And then she's like the minute I walk in or out of a door. It's like and there's nothing like or I'll be like in the backyard using the blow in the backyard or what that and then I go around the front to put put my blower in my garage and I go to go in the front door and the front door's locked and I'm like I'm here. Nobody is going to come get you while I am on the premises.

I promise you. We have cameras everywhere with sensors and everything. I'm just like and it's the middle of the day. It's so wild, dude. Have you ever had a breakin? Right. You had your car stolen. I've had my car stolen twice, but I haven't had haven't had haven't had odds having cars. Yeah, I've had cars break. break. break. You have too stolen or broken in? Broken into smash window. I mean, I have I think two major reasons why. Both of them. I mean, my first car got stolen because I was a young dumb kid who, you know, this was my car that I had big old subwoofers in and when I was 20, you know, I'd roll into the neighborhood with the windows down and I mean, and it's red and bright and has stickers all over it of all the expensive parts I have on it.

So, I was like, it was basically said, "Come steal me." You know, so shame on me, right? So, I totally was that guy. And so eventually somebody came in and stole it and to stole all my parts on it. So like that was like a lesson of grow up. You know what I'm saying? So that was that one. The truck uh the lesson on that one was uh having advertising a um a yard sale. So we advertised a yard sale in the newspaper and everything like that to bring as many people as we could to that and attracted people from all the way from Sacramento all over the place come here.

And I had my big old lifted truck with nice tires and wheels. Someone just cased it. Just ca just cased it and very next weekend they were and I had a camera and everything. So you w watched it happen, you know, watched them break in it and drive off and you know cops don't do nothing. nothing. nothing. I had to break it once and you guys know that that story that it made me that traumatized me. Not necessarily bad way but more like a hyper vigilant like I'm gonna gonna gonna Yeah.

You had like a ninja sword, bro. I bought all kinds of weapons. I bought ridiculous. bought ridiculous. bought ridiculous. So are you really like like block up like crazy? I'm I'm now I'm kind of healthy about it. So, we lock up at at night. Uh during the day, it's not a big deal. deal. deal. Will you will you will you sleep with the window open? Yeah. Yeah, I'll sleep with the window open. open. open. Yeah. See, I would too. But we're upstairs, too. I mean, that's I mean my son's room is up two flights.

Oh, and she doesn't want that window open. Oh, open. Oh, open. Oh, yeah. So, like like I try and logic my way through this. It doesn't work. It's like, you do know someone would have to have some special ladder that they could extend over and beyond my car. Loops Loops Loops over beyond my car. Our flood lights that would turn on and my my my cameras that would alert me. They would get past that. So, let's pretend we have that. And then when they actually climb through the window, our sensors of our alarm would go off.

You know that, right? right? right? I had friends in France I had friends in France years ago. They were on the third story. They slept with the windows open of their hotel room. Somehow somebody through the balcony in the middle of the night. One of them woke up. There was a random guy stranger going through their purses. purses. purses. Wow. Wow. Wow. She wakes up, screams. He grabs their cameras and goes out the balcony. Dude, Dude, Dude, and stole their freaking Yeah. So, I don't know how that happened.

I don't know if you went from one balcony to another. another. another. At a hotel. Wow. Wow. Wow. Yeah. Yeah. That's not good. I know. That's crazy. Yeah. Yeah. That is crazy. The only hotel stories like that I've heard are when guys bring back like prostitutes that end up taking all their stuff. Yeah. Yeah. Wait till they get Wait till they get in the shower, take the Rolex, their wallet, all their stuff. You ain't reporting. I've heard that story. You can't tell anybody that story. Calling the I can't call the Don't you feel bad for me?

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It's been shown to slow biological aging, reduce inflammation, help with mitochondrial function. When I use C-15 regularly, I get way less inflammation. It's a healthy fatty acid, and it seems based on the studies to have more cellular benefits than omega-3s even. So, it's a great supplement to take. Go check it out. Go to fatty5.com. That's fatty15.com/mindpump. And on that link, if you use the code mindpump, you'll get yourself a 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 Callie from Texas. Hi, Cali. Hi, Cali. Hi, Cali. How you doing, Callie? Hi. How's it going? Good. Good. Good. Good. Who's the cutie? Yes, this is Anastasia.

Oh gosh. Oh gosh. Oh gosh. Star of the show, the reason I'm here today. So today. So today. So Oh, awesome. Well, how can we help you? help you? help you? Yeah. So, thank you guys for um I I don't know if I've just been listening closer because it's things that um apply to me currently, but y'all have been talking a lot more about postpartum stuff. Um so, it's been super exciting to hear. So, I've been a listener for a long time before I was postpartum.

So, um I appreciate you guys kind of stepping into that space. So, um six months postpartum, I've uh I'm 32 years old. I'm uh back to my pre uh birth weight, which wasn't even necessarily a goal at this point in time. Um but I've been having a lot of hip flexor tightness or um and like my range of motion has been really limited. And so I had nothing crazy with birth. Had a really normal um birth, praise the Lord. And uh no pelvic floor issues afterwards.

I did do pelvic floor therapy for about three sessions um between 6 and 12 weeks postpartum and they tried to address the the tightness that I was having, but she didn't really get very far with it. Um so most of it kind of just resolved I guess through I don't know if it's through stretching or just doing just you know regular day stuff. Um have a pretty noticeable anterior pelvic tilt. I notice it basically all the time like when I'm walking around um carrying the baby doing all all the normal day things um and I'm having a hard time I think because of that I'm having a really hard time getting my glutes activated and uh just trying to figure out how to get kind of back on track with that.

Um I feel like my glutes have deflated since um I had a baby. And so um just trying to get kind of not necessarily back to where I was, but at least back to uh mechanically functioning well so that whenever it is time for me to start lifting heavy again that I don't I don't make myself prone to injury or have any other issues from there. there. there. Yeah. Good good question. And you're six months p uh six months, right? Postpartum. Postpartum. Postpartum. Yes. Yes. Yes.

Okay. So we have to be um it we can't understate this and I and I think uh we often do uh partially because some of us uh bounce back or seem to bounce back quickly and then we see people who bounce back quickly um and we feel like oh things should move a little quicker but we just need to really respect what your body went through uh through the pregnancy process and the birth process and so a lot of muscle recruitment patterns changed. they had to change.

And to get them to go back uh to feel the way that they did before can take a while. Okay, now you're 6 months postpartum. Your your fitness is probably great. You're able to work out. You feel pretty good, but you're like, you know, my body doesn't feel exactly like it used to. I got a little bit of pain here. This feels a little different. Like, what's going on? It takes time. So, there's a couple things that you want to really focus on. Uh, I would continue to do the pelvic floor uh, exercises and movements.

I would strengthen the TVA, so vacuum uh, kind of exercises. Do are you familiar with like vacuum pose and vacuum exercises? Okay, so you're on your hands and knees. Um, you let your belly hang and then you draw in your midsection like you're trying to suck in your stomach. You draw it in as tight as you can, like you're trying to make your waist as small as possible. You hold that with a really, really hard draw in for 10 seconds. Relax. Let your belly hang. Take a few deep breaths and repeat that.

So that's strengthening a muscle that is called the TVA, transverse abdominis. And what that muscle does, it wraps around the midsection, and it acts like a weight belt. So it's not the abs, it's not the obliques. It's a different muscle underneath. And that muscle has to stretch and atrophy during pregnancy. In post pregnancy, you can do crunches and oblique exercises. You can do all these core exercises, but that TVA activation oftentimes is very stubborn to kind of go back to where it was. And that helps with that stability because, uh, I I I believe your hip flexor is coming from instability in your core, maybe possibly your hips, uh, from just muscle recruitment pattern issues.

And so I would I would work on that. I would do the pelvic floor exercises. Um, and if everything feels okay, unilateral exercises for the lower body are a great place to go for now. Um, so like a program like Map Symmetry. I mean, I like her on starter first, though, just because of the lack of glute activation going on right now. She's going to that Starter would be great, too. great, too. great, too. And you're going to be activating the TVA and all the balls.

It's already in there. there. there. Yeah, it's all in there. So, I would do starter first, then go to symmetry. Um, and everything cell is saying too when the when the when the core the TVA is weak like that uh it's going to exacerbate the anterior pelvic tilt too. So map starter would be first then symmetry and then I think you'll be feeling really good after that. And just think just keep this just to um you know consider this the most fit most consistent female clients I've had uh it typically takes between one to two years post uh postpartum to really feel like your old self.

Yeah. So that doesn't I listen to episode about that and I I it came at the perfect time. Like I really needed to hear it. Yeah. Because because you know you get back into shape, you feel good, your body weight's the same, but there's like and you know what I'm talking about. You're like, "Oh god, why do I hurt doing this? And why do I feel kind of like nothing?" Takes about a year or two. So just give yourself some time, but you're kill you're doing a great job.

job. job. Yeah. Yeah. Yeah. Yeah. And the one thing that I noticed too is like I so I went back to work and I was working way too much and so I didn't have time to step into the weight room like period until about a couple weeks ago. And I even though I've scaled like seriously all the way back like my warm up squat weight used to be around 135 and I'm warming up like just with air squats and like the bar. Yeah. Um, I think yesterday I put on like 10 pounds on each side and I'm I was so sore afterwards and I like I I'm obviously probably because I haven't done it in a long time.

But is that very common postpartum too? Super cold. Super cold. Super cold. Oh yeah. Oh yeah. It's been so hard to That's expected. That's expected. That's expected. Yeah. Yeah. Yeah. No, no, that's expected. No. No. Now that you told me you just started two weeks ago, I definitely do map starter. Yeah. Start. Starter than symmetry. Yeah. Cali, map starter is going to feel super easy. Y don't don't doubt it. Follow starter. Follow starter. Follow starter. Yeah. Yeah. Yeah. Don't do anything else. Follow starter. You'll bounce back much faster if you do it the right way than symmetry.

than symmetry. than symmetry. Yep. Yep. Yep. And that that's like um cuz one of the things that I guess in my mind is like you know neurons that fire together wire together. So I'm with a baby and like carrying the baby in a pelvicly tilted position often you know anytime I pick her up and trying to do something. Is there are there any tips or tricks to kind of kind of kind of One of the things when you when you start practicing the drawn maneuver that Sal is saying you can do that all like right now I I can talk to you and I'm drawing in right now.

So when when you become mindful of that and that and you get good at practicing that you should practice that when you're walking around with a baby. Think about it. Think about draw drawing that core in while you're doing it and and practice. And the more frequent you do that the better support you're going to have. I mean, honestly, the best advice I could give you, cuz here's what you could also overthink it while you're with your kid, and it'll make things feel very anxious. And honestly, the best advice I could give you is very simple.

Try to alternate which hip you hold your baby on. That's the really the issue when I we start to see is when women will hold their kid always on their left side. Always, always, always, or always on their right side, then you start to see some like overuse type of stuff. So, just, you know, okay, got to hold her onto my left now, you know, type of deal. Okay. Yep. You're going to be good though. though. though. Yeah. You I see you're you're breastfeeding still through and working too right now.

Um so I I am still breastfeeding and then I just went part-time. So I actually I work from home now. Um my goal is about 20 hours a week. I'm a I'm a therapist and so actually recommend y'all's podcast to a lot of my clients. Oh, thank you. Oh yeah. No, because our our uh professions overlap more than people. So for for for sure. Um, yeah. So, I actually have a lot more time to dedicate to this stuff now, which is great. Awesome. Awesome. Awesome. No, no, that's excellent.

Map store is perfect for you. Yeah. Follow it all the way through, though. I know. When I had to keep telling it'll feel easy. When Katrina was there, she was constantly, I want more. I can do more. I know I can do more. I'm like, you're fine. You're doing good. Follow it all the way through. That's That is how I feel on it. Yep. Yep. Yep. You'll be good, though. Yeah. You'll get there faster than you think. think. think. Yep. Yep. Yep. All right. All right.

All right. Thank you. All right, Cali. Thank you. Oh, I love I love it when I love when people have their babies. When I used to have my studio, I was like my favorite cuz I owned it. So, and I'd have clients that have kids. I'm like, "Bring your baby." I'd change diapers between sets and feed them. It was like my favorite thing to do. You know, you really you we really have to respect the postpartum period and uh the fitness space does a terrible job.

Uh, it communicates it as if it's like, "Yeah, three months later, six months later, you're you're" And then you have women posting pictures of themselves saying, "I feel exactly like I did. I'm totally fine." Maybe they're telling the truth, but I think a lot of them are lying. Uh, but for most women, it takes a while. Even if they're telling the truth, it's it's genetic anomaly. It's like comparing myself to Phil Heath. It's like you have I mean, there of course there's people out there that build muscle and can look like that and so like that.

And of course, there's some women out there that they do. Baby's out. they're right back to squatting heavyweight and doing their thing. But it's like that's a that's an anomaly. It's not it's not the common rule. rule. rule. Um most like you said take a year or two before they feel and when you say that I know that scares people because they think oh my god two years before No, it's like you can make progress that long. long. long. You do. It's just you don't feel like oh I feel like my old self 100%.

Our next caller is Nikki from Ontario. Hey what's up Nikki? What's up back? What's up guys? How you doing man? I'm good. I'm good. How are you? Good bro. All right. give us an update, man. I've already met with you a couple times cuz we gave you coaching, right? You're working with Robbie and uh Yeah. So, tell us what's going on. Okay. So, I'm going to start with that. Okay. So, I've been given a lot of things in my life and uh this was the best thing I've ever been given, hands down.

So, I can't express from the top of my heart what that meant to me. Um so, giving me Rob was just amazing. like nothing hit me more than naturally being an impatient for my anorexia. So like in terms of recovery and out and outcome I think was spot on and so I'll just keep I'll just I have a short little thing. I should have reached out sooner. Sorry. I should have reached out more to Rob though. I was a little guilty about that because it took me a little bit to start adapting to what he was saying.

I was being a little hesitant and and resistant and like I just let it I was upset that I was letting the tendencies come back into my life and this I thought I was done with it but I I didn't realize that it's just a lifelong process and like the and the hardest part but Rob Rob knew was just that no one around me understands what it's like. It's not just like like when you're Italian especially, it's just like just eat it and shut up type of thing, you know?

And so like and being in an atmosphere where no one understands what a like a trigger is or something and how to deal with it is like I was I was just glad to have Rob there to kind of reinforce me about like eat more and it's okay and and like and I also had you guys. cuz I always kept you guys in my ear while I was working and I it's just been amazing to go through this whole process again in terms of recovery and he acted like my psychologist when I was like even though he may not have known I used him like that like we barely did a lot we did do training but I mean I used him more as a as a like someone to talk to type of thing cuz there's no one around that understands.

understands. understands. So, but now that I've started adapting to what he's saying, I'm hands down like whoever is listening to this you guys got it on the ball. Like it's just it works. So once you start like I know I'm not eating enough yet. I'm still triggered by certain things and like carbs and but I'm getting more into me. But like within this the second week I was already feeling better. my libido skyrocketed. Like everything everything was just improving now. The only thing is my sleep wasn't as great, but um I'm still working on that.

But everything else just like top of the charts like I just I don't know like I don't know what to Nikki. I'm proud of you. Good job, dude. I'm proud of you, Nikki. Great. It's a big step, man. Yeah. Really enjoy meeting with you. Um, and I love hearing about the updates from Rob. I think you're doing a phenomenal job. It's hard. It's hard, bro. What you're doing is really hard. It It's It's hard. Like, it's hard because, you know, like we're we're going through hell trying to have a second child.

And like I I'm I don't want to say that it's my fault because of what I've done to myself, but it it is my fault because of what I've done to myself. and I've allowed it to to creep back and I need to get out of it and I'm like and because we're paying for all this stuff, it was kind of like we're paying and paying and paying and it was all in vain because I wasn't doing the things that I needed to do at the end of the day.

You could have gave me all the medication, but nothing was nothing was turning it around. Like look, just look, just look, just just eating more, man. Like holy cow. Like Like Like I mean it's not even just it's not even the training. Like obviously he the training helped and him coaching me and doing that like maps Nikki it was it was amazing like that doing that just and like so thank you. You're doing good Nick but I'm I'm going to you mind if I add a little bit to this?

this? this? Yeah sure. Yeah sure. Yeah sure. [clears throat] [clears throat] [clears throat] I want you to be very careful with the shame uh for maybe mistakes you you might have made in the past because what that leads to is you feeling like you need to keep punishing yourself. So so guilt [clears throat] is I did something that was wrong. Shame says I am wrong or I am bad. And so if you keep looking back, if you don't forgive yourself, if you don't genuinely forgive yourself, yourself, yourself, uh what you're going to do is you're going to keep beating yourself up because you're going to feel like you deserve to be beat up.

So you'll never get out of the cycle. Okay. Okay. Okay. Yeah. Yeah. Yeah. So you got to really forgive yourself. Uh and so just this is just an exercise you could try Nikki on your own is you could picture yourself as a little boy and you can talk to yourself like you're a father [snorts] and and talk to yourself about what happened and then forgive yourself. And I got to tell you, you're doing a great job, dude. Yeah. Couple things if you don't mind me sharing.

Can I share a couple things? Yeah, sure. I know you've done a phenomenal job without weighing yourself, yourself, yourself, right? right? right? Yeah, I haven't. Yeah, that's excellent. You're trusting the process. I'm sure you get the temptation here and there to be like, "Oh my god, am I gaining weight? What's going on?" going on?" going on?" You haven't done that. We've consistently be able to slowly add more food to your diet. And the result of which has been way more energy and your libido's coming back.

Yeah. Uh th this has only been 90 days. The Nikki right now, the Nikki we're talking to right now is not the same Nikki that I talked to when we first had you on here. [snorts] So, you're already a different guy. You know what it's going to be like in 90 days from now? Even better, bro. A different guy again. Yeah. You're doing good, dude. I know. I know. Thank you. No, you're doing good. Uh, the important thing is that you stay consistent. And here's the thing.

If you mess up, you got to forgive yourself and then get back on. You got to forgive yourself and get back on. Here's the other important thing. You can't keep this in the dark. So, when certain things start to creep up again, you got to share it with people that you you trust because they flourish in like mold. It just grows in the dark. You got to put sunlight on it. Do you have anybody? Do you have anybody in your life that you that you could trust that you could talk to like that?

That's the problem. Like, you know, my wife's going through this whole thing with the fertility and like our house got flooded. So, we're dealing with that and there's no one else really. Like, you got Robbie for Okay. Okay. Okay. Yeah. Yeah. Yeah. Use Rob. Use Rob for that. Use Rob for that. Use Rob. Your wife. You trust your wife. Keep it out in the open, dude. Yeah. Yeah. Yeah. Tell me all the positive Tell me all the positive things that have happened over the last 90 days.

90 days. 90 days. Okay. So, I I wish I could eat more, but I'm slowly trying. But I feel I'm going to pause at work. Nikki, I'm going to pause you. Give me the positive things. I don't want to hear the I should have done. Give me the positive things you did that's happened the last 90 days. Uh, my libido is up. Good. Good. Good. My lifts are crazy up. Awesome. Awesome. Awesome. Uh, Uh, Uh, um, uh, I guys at work are saying that I'm not like Mr.

mop anymore. I'm not listening. listening. listening. All right. All right. All right. Yeah. Yeah. Yeah. So, So, So, uh, uh, uh, mood's up, strength's up, libido's up. Yeah, mood. Yeah, mood. Yeah, mood. The thing is mood is up. Like, that's the biggest thing like you know, that's the biggest marker of like it's just it's a good feeling to not be so like angry at the world type of thing. And that's Yeah. that's Yeah. that's Yeah. Yeah, dude. Yeah, dude. Yeah, dude. Like, if I could give myself that, that is enough.

You know what I mean? Like good. And you said you're eating more. Yeah. Yeah. Yeah. Good. Good. Good. I don't think I'm where I should be, but Yeah. Yeah. Yeah. No, no, no. Stop it. You're never gonna be where you're never gonna You're never gonna be where you think you should be. Hey, listen. I don't think I'm where I should be right now either. That's forever. Yeah. That's forever, dude. It's a journey. Never ending. All right, dude. You're killing it. Thank you. Thank you. Thank you.

You're killing it, dude. Yes. Keep it up, brother. Keep yourself up. Yeah. How much longer do you have with Rob? Are we Are we almost done with him? Yeah, we're done. Okay, Okay, Okay, now we're done. I got you on a call. I think I'm meeting up with you again later today, aren't I? I think so. I thought I wasn't sure if it was the same this counted as the same call or was a separate call, but No, we'll get more personal in that in the private call than than we are here with the public one.

So, I'll meet with you again. you again. you again. Yeah, Yeah, Yeah, don't threaten me with a good time. Good stuff, Nikki. I'm proud of you, dude. dude. dude. Yeah, Yeah, Yeah, you're doing good. Doing good, brother. Yeah. Yeah. You're doing You want to get back on in 60 days? Let's keep you back on here. here. here. Yeah. Yeah. Yeah. All right. I'll see you again, dude. Good account. Good accountability. Hey, you look you look healthy. You look healthy, bro. healthy, bro. healthy, bro. You do.

You do. You look better. You look better and you sound better. Look at your face. Yeah. You look better and you sound better. better. better. Look, Look, Look, bro. You got the you got Hey, listen. Your libido's up and you're more handsome. This has got to be a good news for for wife. Yeah. Yeah. Yeah. Oh, she's got to appreciate that. I'm going to tell her that. Good. Good. All right, brother. All right, we'll see you again. We'll see you again. I'll see you again here and I'll see you later today.

All right, take it easy, Nikki. All right, All right, All right, take it easy. He's He's had huge success, dude. I know. know. know. Cuz I've met with him a few times. Well, you see he even has a hard time pointing it out. You can hear it in his voice how much it's impacted him and changed him, but he has a hard time communicating it. communicating it. communicating it. Mood is way better, libido is way better, energy is better, strength is up in the gym. you know, and his peers and people he works around feel it, notice it, but he hasn't pra he hasn't practiced saying those things in community community community because shame is a killer, bro.

It's a killer because, you know, you could be guilty. There's nothing wrong with saying, "I did something wrong." But when you when you feel like you you I I deserve to beat the crap out of myself for the rest of my life. Yeah. It's a cloud. That is going to kill you. And and the only way to move forward, there's nothing wrong with saying I did something wrong. That's okay. Because some people think the opposite, like I didn't do anything wrong. No, no. If you did something wrong, you did something wrong.

But you look at it, you forgive yourself, and I'm going to move forward. Uh otherwise, it's uh you know, I deserve to be a p I'm a piece of crap. I deserve to feel like a piece of crap. And uh that's going to just ironically results in the same behaviors that you did before. did before. did before. Our next caller is Jeremy. Hey Jeremy, what's going on? How you doing, man? Hey, good morning team. Good morning team. Hey, I really appreciate y'all taking the time uh to take my call today.

I'll go ahead and jump to the question and then we'll just uh engage back and forth. So, I am 51 years old. Um I serve in the military. I work as a uh as a chaplain as well as a licensed meal health therapist. Uh but excitingly uh next spring I get to retire after 31 years. I get to be a civilian finally. Yeah. Yeah. Yeah. Um about 9 months ago, I decided that I kind wanted to see what I'm truly capable of physically um as it relates to just trying to be in shape as I'm leaving the military.

I'm leaving my culture that has held me responsible and accountable. but now it falls back to me. So, I've set uh up some uh pretty significant goals here. Uh one is I want to attempt to compete in um in a uh men's masters physique competition late summer of 2027. Uh I'm not doing it to, you know, get a card in any way, shape, or form, but it is just to compete. I would love if it is that this works out maybe by 55 that I can become competitive in that division.

Um and I'm just trying to see what it is that I can do in my 50s. But very specifically though, um I'm trying to become alpha grandpa. You know, as I as I retire and transition, uh as we get older, I want to try to stay, you know, fit and in shape and and uh and strong and mobile so I can engage with my grandkids. Stomp stomp. I don't have any yet, but hopefully in the near future. Um so, since I've established this goal, I have reduced my body fat from approximately 20 uh 26% down to 21.3%.

But I've maintained about the same body weight. So, I've basically been in a in kind of a recmp over the last 9 months. Um, I'm 5'10. Uh, my waist has moved from 43 inches down to 39 inches. And of course, all this is based off of I only have access to a bod pod. So, I utilize that once a month at least as a metric to see where it is that I have been and I continue to use it. Of course, in the military, we get height and weight waist measurement circumference.

Um, I have gained about 10 pounds over that 9 months as the uh lean mass and fat ratio has began to balance out. But I do know that as I anticipate stepping on stage, I'm going to need to cut probably 35 lbs. So, I'm very aware that we always have to lose more fat than what it is we anticipate. Um, objectively, I know that I've made uh incredible progress over the last uh over the last nine months, but subjectively [snorts] though, I feel like I'm in this awkward middle ground.

Um, I don't feel as if that I'm lean yet, per se, but at the same time, I don't feel like I've yet built enough muscle to kind of justify any dedicated uh growth phase. Um, nutrition-wise, I am consuming about 20 2,800 calories a day. Um, the breakdown is 230 grams of protein, 300 carbs, and then 70 grams of fat. I do average about 10,000 uh um uh steps every day. I do uh perform some steady state cardio a couple times out of the week, but then my lifting uh is very consistent.

I do a three three day on three uh three days on, one off, three on, and then I cycle back into about a 90-day training cycle. Um I've basically built my own training program based off of everything that I've learned off the podcast and books. Um but I'm definitely not married to it. So ultimately if there's a better way to structure my program, you know, over the next year because I really need to lock in. Uh I'm completely open to change. The issue I'm having is I think I've consumed way too much information at this point.

I'm very analyable person. I'm very data driven. Um so you know I've read books, listen to podcasts, countless videos, try to understand all the science behind training and nutrition. And I think at my age, I think I have the maturity, I've got the patience, I like the mindset to accomplish anything. Um as a mental health therapist, I know how to create goals to create behavioral change. Um, but ironically though, I think I I I'm not feeling confident in what it is that I'm doing. So, I've kind of hit that paralysis by analysis phase.

Um, so I think I understand all the individual concepts, but I don't think I've yet developed a strategic strategic foundation to do what it is that I need to do over the next year. So, really I'm posing three questions and we can address them. So, if it is that you're in my position and you know you've got about 12 to 13 months before stepping on stage, you know, how would you approach the next year? What would be the changes that you would make on nutrition, cardio, and the training structure and programming?

Then ultimately, do I continue in a recmp, which is a very slow process, but it's been successful, but I need to lock in or do I need to go into a surplus um or do I need to definitely go into a structured fat loss phase sooner? So, that's my question. This is uh this is fun and easy for me. Uh I all this is awesome. The only thing I'm not a fan of is the date is that you're putting a date on the when you're going to do the stage.

And what we should be doing right now is is you can run a dry run of this and you're not ready to run a dry run right now because your calories are too low where you're currently at. We need more runway than that to get where you're at. So a reverse diet and getting your and and building right now is a better strategy than trying to just recmp. like we need to build some muscle mass and to we need to build some muscle mass and build the the calories up.

And through that process, you're still going to probably get leaner. I mean, if we if we add five 5 lb or 10 lbs of muscle to your body, you'll be leaner on the on the scale. But what more importantly, you'll be eating more like 3,400 3600 3,800 calories. And if I do this correctly, I get you in the low teens and eating 36 3,800 calories. Now we're [snorts] in an optimal position for you and I to go, okay, this is the show we want to do because we're only we're only six to eight% away from where being that far away percentage wise.

What to be stage ready and already saying this is the time frame or date I want to do bad strategy. First get your get yourself metabolically where you need to be and feel good about it. And even then, what I would suggest, what I did before I got on my first stage was, okay, got myself spent a year of building the metabolism. Then I did a dry run as if I'm going to prep for a show. So, I got myself to where I was eating 4,000 plus calories.

I'm at a place where I'm about 11 12% body fat. Okay, let's shred. Let me see how. And then got all the way down to low single digits. But no show in mind. It was just how long is this going to take me to do this the healthy the right way? And I've to walk because I've never done it to that level. And so I go, okay, I see I can cut this many calories and I go here and then I can start adding this many step.

Okay. And so then I go, okay, now I'm ready to set a date because I have an idea of what that should take. That would be the only real advice or thing I would change about your whole plan because I love it as a goal. I'm a total fan of it. Um I think you're a guy who absolutely could execute and follow it. But what I would do before I said in 13 months, this is what I'm going to do, I would get myself in a better place metabolically and I'd want to be somewhere in the low teens before I commit to a show date.

It's just a way better strategy. Otherwise, what will happen from that high of a body fat percentage and saying a date, you're going to get in this like, I got I got to cut, I got to cut. And then before you know it, you're going to be eating 17,800 calories and doing all kinds of cardio to try and shred and the metabolism is going to be so slow and you're not going to see the progress. You're not going to be happy. So, we the what we should do now is build.

We need to build. to build. to build. Jeremy, are you No, that makes s I that does make sense. And I and I was using the date as a forcing function, you know. I And I'm not married to that date either. Cool. Again, I was just using that as, hey, here's the definitive target because then that created that helped me create a backwards backwards uh plan. I get it to what it is that I'm doing. Okay. Jeremy, are you do you train naturally? Are you on TRT?

Are you um so um um I no naturally I mean I so I am on HRT because of my age. Um, historically, if you look at a lot of the research, men in the military, uh, historically have had low testosterone, uh, due to operational environmental stressors, lack of sleep, and whatnot. No worries. And I finally did, I I did I get I did get tested a handful of years ago cuz I had a variety of, uh, symptoms uh, correlated low testosterone. That's good. good. good. And about a couple years ago, I did start.

So, that so that does leave out a natural option, which is why then I was aiming at NPC. Yeah. Now, the reason why I asked is because I don't like competing uh especially for a guy, you know, over 30 uh if they're natural because it destroys your hormones. But you you're on HRT, so you'll be you'll be and it'll help you hold on to lean body mass. Yeah. Yeah. Yeah. Uh what Adam said is I would support 100%. It Do you understand what he means by runway, right?

Cuz you're at 2,700 calories. You'll end up somewhere around 17,600 calories to try to get stage ready. You're going to lose a lot of muscle mass. It's going to feel terrible. terrible. terrible. Yeah. Yeah. And you're too big of a guy to do that. You shouldn't You should be a solid guy. How tall are you? 510. 510. 510. I'm 5'10". I'm 5'10". I'm 5'10". Yeah. Five. Yeah. 510. We We want to come in the show probably around 180 something, you know, is probably what you would end up hitting stage.

180 to maybe 190 depending on how much muscle mass we have. And you're you we want it. So we'd want to be in the teens before we cut like low teens before we cut for a show. 12 13 12 13 12 13 and and and in a place eating a lot of calories. So that the first good goal for like if I was your coach and we're we're talking through this, I say our first good goal is getting yourself in the in the mid to low teens and eating the most calories you've ever ate.

Like that is the go first goal cuz if we're there then I know I got lots of room cuz I can pull half a percent to a percent of body fat off you a week. I can do that from a healthy metabolic place. from an unhealthy metabolic place. I don't I more than likely we won't pull that much body fat off that fast and then it then you resort to all these crazy extremes just to drop the weight and get a little leaner and the muscle comes off with that you feel like [ __ ] and it's not a good strategy.

How long have you been consistent with lifting? lifting? lifting? Well, you know, being in the military, I I I've been very active. You know, I've li I've lifted all the course of my of my entire career. Um this specific journey um has related to um I mean lifting for bodybuilding has specifically been 9 months. So I I've really transitioned to being a just you know a standard gym goer to um training specifically for bodybuilding. Oh good. Okay. So here's what you would do now for for through that process.

Your goal is to get strong. Yeah. Yeah. Yeah. You got a lot of room to get strong if it's only been nine months of dedicated like traditional strength training. Uh you do what Adam's saying. So you slowly increase your calories and get strong. That's the goal. The goal is, can I build strength? That'll build the muscle. muscle. muscle. And so, at the [clears throat] end of this, you know, you're eating 3,800 calories. Your strength is through the roof and your body composition is probably better than than what it is now.

And then we've got some we've got some really good play we got really good place to go from there. You listen to the show pretty consistently, Jerry? consistently, Jerry? consistently, Jerry? I do. Yes, sir. Okay. Okay. So, the big thing I would just reiterate that you've probably heard us talk about is so your personality will probably be the type that has the ability to push and do more than it's what's necessary. And so, if I was coaching you through this process, that'd be a lot of the conversation is like less is more.

Like just get strong and that should be your indicator, not how sore you are or how much you can handle in a workout. So, don't let that be your guide. Don't be like, "Oh, I can do another set. I feel good. I'm not You know what I'm saying? Yeah. I'm I'm too old to be I don't chase numbers anymore. So you're you're you're averaging about what six days a week in the gym? I am. I do three on, one off, three on, and then I take two days off, then I recycle.

So I follow a 9-day asymmetrical training week. Yeah. Yeah. Why don't we And I do and I and I do like push pull legs. Um legs. Um legs. Um Okay, that's all right. You know, upper lower. Our upper lower program is going to be lower volume and I think probably more appropriate. I think you'll probably see more gains from something like that. You might be doing too much. No, really. That's a lot in the gym. Especially Especially Especially when we're in the build phase right now.

I don't need you to be doing don't need I don't need you to be doing like a ridiculous amount of and this early on in your kind of like bodybuilding career. Like let's save more for later. Like I'd I'd rather stairstep you. And what that would look like is running you through a surplus in a in the diet right now in a program like that. And then when I increase your calories again, that's when I would allow you to do a little bit more. And so as you progressively add calories, we might add a little more volume or add a little more intensity into the into the training training training to support all the additional calories.

And so And so And so I'll send you maps up or lower. I think that'll be it's a good bodybuilding routine. It's a 4 day split. So four days a week in the gym. Uh it's a good amount of volume for a guy like you. Uh it's not overdoing it. I think six days a week on average in the gym is probably overdoing the volume to try to build for most people. So, I'll send that to you and uh that way you have our program. Increase your calories, get strong, get those get the get the metabolic rate where you want it and then from there I think then you'll have a good time.

And I know it's generic And I know it's generic numbers and if we were coaching it'd be more specific to you, but you know, good generic number for you. You want to be in the high 3000s, especially a guy who's stepping 10,000 steps a day. So, you're an active person training quite a bit and your size. You want to be at least 3,800 plus calories and in the teens body fat percentage. So that should be goal first. Can I get my calories that high while while getting my body fat percent?

And getting your body fat percent down is not through cutting. It's through building muscle. So can I build muscle, build the metabolism to where I'm eating that much and my body fat is starting to get in the in the mid to low teens. That's our first goal. And that's Yeah. and and and it's and it's been, you know, it's been uncomfortable, you know, increasing calories because, you know, you know, growing up with a fear of carbs, I'm going to get fat. But what's been interesting over this last nine months is that, you know, I I've been increasing my calories and I'm staying full and satiated and my body fat is beginning to go down and my weight is my positive weight going up.

So, some of that fear is is is leaving it. Keep working that way. So that's and that's where we want to keep focus is keep doing keep doing that because a guy you're act as active as you are you should be a and your size you should be able to eat high 3000s uh comfortably and be able to be in the in the low teens and that's a better position for us to to start talking about okay this is when we could do a stage understood I appreciate that I appreciate that guys thank you so much you got it man we'll send that program to you to you to you all right thank you sir have a great day you got it I'm glad I asked if he was natural I don't like Especially if you're 51.

Uh I don't care how healthy your metabolic rate is. You you get get on stage at, you know, single digit body fat, you are destroying your hormones. Oh, I you absolutely would from where he's coming from. You absolutely would. That's way too low. It's too low a calories to that high body fat percentage. percentage. percentage. But even if you had a great metabolic rate, if you're natural and you get down to, you know, stage ready is like 5 4% body fat at the high end, your hormones are screwed.

Oh yeah, your testosterone's in the tank. There's no way. way. way. Our next caller is Amanda from Indiana. Hi Amanda. Amanda. Hi. Oh my god, this is so crazy. All right. I like wrote myself a little outline, so I'm just gonna get into it so I don't ramble. Okay. Um, so I'm 31, mom of two. I have a 2-year-old and three-year-old boys. Um, and earlier this year, I was on GLP1 for about 6 months. Um, I did semiglutide. During that time, I lost 25 lbs and went from 32 to 26% body fat.

Um that's I just use a scale at home to get those measurements. Um and then while I was on the the shot I was doing um full body lift two times a week and then I would do one day of like intentional zone 2 cardio. Um just 30 minutes on the stairmaster. And then steps wise um this is the same like now and then. Uh it varies a lot. So I'm a receptionist two days a week. So those days very very low steps. like lucky if I get 6,000 and then the rest of the time when I'm home with the kids.

Um it's really anywhere between like 8 and 15 just depending on the weather, what they're doing, how busy we are, things like that. Um and diet-wise while I was taking it, I probably averaged around 1500 calories. Um and I made 100 grams of protein my goal per day. That was just what was like reasonable for me to get to within those calories. and with appetite and stuff. Um, I stopped probably about 5 lbs short of my goal, about 1% short of my uh body fat goal.

Um, and the reason for this was I I feel like I could have achieved the like numbers goal. Um, but we just anecdotally, we we're like pretty avid hikers. Um, and we did a long weekend trip in Big Bear. Um, and there was one day we did like a five mile hike that just like completely whooped me. like when 6 months prior we had done um Zion like basically top to bottom with no issue. So I just knew that I was like really depleted. I felt really weak.

It was time to kind of turn things around and start getting strong again. Um I think at the same time I was listening to you guys and there was a podcast um one of you had said something along the lines of like with 26% fat with more muscle you're going to look better than like 22% with little muscle. So that kind of was what got me to turn around. Um, let's see here. I do think some good takeaways I had from the GOP one. Um, as far as like things I took from diet is like I can ignore desserts if they're in my house now.

For the most part, we eat way less like take out pizza. I feel like I can leave food on the plate at the end of the meal when I'm full. So, I I do think there have been some lasting effects in that regard. Um, so then since I've gotten off the medication, um, in the last 2 and a half months or so, I think I put on about 5 lbs, 1% body fat, give or take. Again, this is with my scale, so I know it's not perfect.

Um, and then calories, I'd say I'm averaging between 23 to 2400 calories uh, with 130 gram of protein. Um, the calorie I think I mentioned this in my original email. I've tried in the past to have like a daily calorie goal that's like the same throughout and that I just don't stay consistent with it. And I think it has a lot to do with how my days are so different. Like the days that I'm not moving at all, it's like a labor to get to 2,000 calories.

Whereas the days where I have 15,000 steps with my kids, I feel like I could, you know, eat a horse and still be hungry. So, um, I try and I don't try I do kind of log my weight and body fat in my wearable every day and use the calories it says I'm burning to kind of determine what I'm eating throughout the day. Again, I know it's not perfect, but it's kind of what keeps me more or less consistent. Um, and then workout wise, what I'm doing now is a 4day upper lower split.

Um, I've cut out like the intentional cardio. I just do what I do throughout my day. Um, and then liftwise for squats I've put on 25 lbs. Bench I've put on 15 lbs. RDL I've added 20 lb. Um, and I right now I'm in the I have two more weeks of like a 5x5 split. Um, or 5x5, whatever you want to call it. Um, and then as far as goals go, like I said, I do want to put on muscle. Um, and longterm I just want to be a great mom, like have good energy.

I feel like I'm a very kind of average person. Like I wouldn't call myself a fitness enthusiast, but I care about it. I want to be healthy. I want to have energy and be fun. Um I've always felt like though my kind of struggle is like if I'm not tracking or trying to lose weight, then I'm probably gaining weight in a bad way. And I'd like to get away from that. And I'd like to be able to just kind of live my life and be aware of what I'm eating without having to worry about like am I going to put on 5 lbs this weekend?

Um, so I guess tips, advice, guidance from you guys and then also any advice you have on um, I guess maintaining like self-control while reverse dieting. Um, because I definitely do have tendencies to binge in the evenings. Um, especially my husband travels for work a lot. So if he's not home and then the kids are in bed, like I'm basically just alone looking at the kitchen, I I can do some work. So, uh, yeah, just any advice you guys have. guys have. guys have. Amanda, you're you're, uh, you're killing it.

killing it. killing it. You're doing a great job. All the things you're doing. Uh, the even the undulating the calories. Um, I like you, you don't have to eat a consistent calorie every single day. Uh, I I'm way more pro you eating more on those days when you're more active and need the calories. That makes total sense. Lower on the other days. So, you're averaging out the, you know, 22, 2,300. You're in a much better place calorie-wise. You're in a much better place protein-wise. Uh the fact that you've added 25 pounds to your squat, your bench is going up.

That means we're getting stronger uh muscles to come and you're going to and you're the body comp is going to change. Uh you're going to continue to get better. Amanda, do you mind if I if I ask you some questions to dig a little deeper? Of course. Of course. Of course. What when when you went on on the GLP, what was the main motivation for uh for getting on that? um weight loss, um aesthetics. I was low energy. I kind of I mean it was the dead of winter, too, so energy was low from that.

Here in Indiana, we don't really get the sun after October. Um but I So my two both my kids were giants when they were born. Um and both were C-section. So um after my 2-year-old was born and that until I started JLP1, it was probably about a year and a half. Um I had probably put on close to 30 pounds. Okay. Um, and it just I was the biggest I ever had been and I had kind of tried to do it on my own and was not successful.

So, um, it was accessible to us. So, okay. I didn't really see a reason not to. Yeah. Yeah. No, nothing wrong with uh nothing wrong with going on, but um it sounds and just correct me if I'm wrong. It sounds like you felt a little out of control. Uh, and the JLP1 would have would add a little bit of control. Okay. Yes. And then then then the you know you did give us you did say at the end uh you know husband's out uh traveling for work you're home alone that's when you tend to kids are in bed that's when you tend to you know it's okay okay okay uh is that a trigger kind of uh is that a trigger kind of feeling lonely bored let me you mean I think it's boredom more than anything okay and the reason why I'm asking these questions because now you're off uh the GLP [clears throat] and you stopped for a good reason you stopped because you you were eating too little you felt weak and you felt tired you said you think you were averaging about 1,500.

Uh it sounds like you weren't really tracking. You're kind of guessing. I was I'd say loosely tracking. Um I I was losing weight, so I wasn't worried about being, you know, perfect with it. Um I would have like three or four days where I would track really good and then stop for three or four days. And it went I'd say my lowest it was like a thousand. Highest it was like 1,800. So I kind of got in the middle. middle. middle. Okay. And then now you said you you you think you're averaging around 23 24.

Is that consistent tracking or is that another estimate? another estimate? another estimate? Yes. No, I'll stop for like a day or two, but then I'll be right back on it. And honestly, the only thing that really changes a whole lot is dinner. Um, I eat pretty much the same breakfast throughout the week. Sometimes I'll do like overnight oats instead of a shake, but it's the two two meals two three meals are consistent. Okay. And then when you were doing when you were on the simlutide, was it hard for you to hit your protein targets?

Did you feel like you had to like only hit 100? you said you had to kind of make it happen. Okay. Yeah, it it was funny. It was almost like um the food aversion I had from when I was pregnant like came back. Like I've heard that. It was very interesting. I've heard that. So I I would guess your calories probably lower than you think uh during that period of time. Um especially if you if you were if you stopped cuz you started to feel kind of kind of weak.

Um I like what you're doing now. Mhm. Uh the but it's I can hear a little bit of the fear in you like I feel like I might get out of control again or there may be periods of time when I get out of control. Uh Amanda, I think I think you're doing everything great, but I think you're a great candidate for coaching. I think it would be very I think it would be very valuable for you to work with a coach through this process because you don't have the chemical signal right now that's telling you not to eat, which it sounds like that's what you and this is just how GLPs work.

we rely on that and then when it's gone, okay, how do I deal with this new signal that's coming back at times and I'm afraid I'm going to go right back to what I was doing before. And that happens uh that happens sometimes, but this is the perfect time to work with a coach. Right now. Right now is the perfect time. You're off the GLP, you're going on a reverse diet, you're trying to build. This is when you can develop new behaviors. The old behaviors that you used to do before the GLP, you weren't committing while on the GLP.

So those neural networks are weakened. So we're in a perfect position to get you in a new place to not bounce back to what it was like before for you where you felt like you were out of control. Um and I so so if we just do this conversation, I'm going to tell you you're doing everything right. And I think you are doing everything right. And I want you to build and I want you to eat only whole natural foods and only when you're hungry. Stay away from junk food and processed food.

If you just did that, you're going to be fine. But if you know yourself and you're like, "Okay, that's going to be hard." And when the appetite signals come back, this is why I'm a little worried. What a good coach is going to be able to do over the next over the next, let's say, 6 months is get you to a place where at the end of 6 months, you're like, man, I I got this now. I'm not going to bounce back. I totally got this.

But that's going to be a bit of a a process. Uh this is like this is literally the perfect time to hire a coach. The perfect time to hire a coach when you're on a GLP-1 is on the GLP-1 and when you come off the GLP-1. But you you did it on your own. now you're off. You want to do it now. You can always hire one later. Uh but what often happens, and we have clients like this, is they do they go on the GLP, they lose weight, they get off the GLP, they kind of struggle through it, start to gain the weight back, then they come and see us, oh god, I gained most of the weight back.

Now I want to work with a coach. And we work with them and we have success, but it's like, man, if we got you before that, this would have been a lot easier. So this would be perfect timing for you uh right now. But I like what you're doing with your strength training. I like where your calories are at. Uh the best thing you could do is avoid foods that uh that are hyper palatable or that trigger you to want to eat more. eat more. eat more.

Like that's that's the real basic black and white rule. Even when you even when you have those moments of boredom, you know, when you're alone at night and you go and get something, if you just made the right food choice, be okay. Like if you just like if you just gave yourself permission like I can go in and go eat again, but I'm going to go eat a second serving of what dinner was, right? Versus I'm going to go have whatever your thing is, right? Cuz most people it's it's this thing that's not serving you.

you. you. Uh and you can eat a lot more of it and it's high calorie and it's not high protein and so it's like which by the way, what he's what Adam's saying works so well, but it's still not easy. So I just want to communicate this to you and anybody watching right now. Uh it it sounds like, oh, I'm hungry. You know what? I'm going to go eat a whole natural food meal. You're still going to want to fight it. You're still going to be like, "No, I'd rather have pizza or I'd rather have the ice cream." So, it's still hard.

It's just way easier than saying, "I'm not going to eat anything." Cuz then that turns into something completely different. Yeah. Uh so, [clears throat] so what Adam's saying works really well, but it's still hard. hard. hard. And so what a coach is going to do is walk you through that process. You're going to bounce things off of them. And then here's the other part. The reverse diet part for you is going to be really scary because you're going to be afraid of what's going to happen.

and they're going to coach you through the whole process. And so we're in a great position to build a you're already, by the way, your strength gains are beautiful. I think we have a lot more strength gains coming. And so we can really build the body that we want now if we catch you now. Uh so what you got is about a six-month period here of of amazing transformation uh if we do this the right way. Okay. Okay. Okay. Is that is that something is that something you're interested in?

Because I can have someone call you to talk to you about that. I mean, I would be open to a conversation. Um, I don't know if it's something that we would, would, would, just to be candid, like, uh, moneywise, I don't know if that's something we would pay for. Totally fair. Totally fair. Totally fair. Um, but I mean, I'd be open to the conversation. Um, definitely. Totally fair. Yeah. Worst case scenario, we could even figure out how to have somebody set up your macros and everything for the next, you know, few months.

Nonetheless, nonetheless, uh, what Adam mentioned, if you stick to that, you're going to be okay. Uh, because what could very quickly happen is you start to revert to old patterns and that spirals very quickly. The key the key to that is you're when you're not going to want to do it because it's not going to sound good, you know, right? So, and then and that this is the difference of like uh, you know, creating new habits and behaviors is you you at first it's hard. You still make the decision anyways.

Then what you realize is you have that thing and then you're like, "Oh, I'm satisfied. Actually, that does feel better." It was it's just the moment of making the decision to do that instead of the other thing. And you'll wrestle with it quite a few times until you've done it enough times that you know, and then that becomes a thing that, oh, if I'm really hungry at night, that's what I go have. And so, and I don't know how long you've listened to the show, but I shared my journey when I used the GLP ones, and one of the things that my thing has always been is ice cream.

And it was like switching that over to the Greek yogurt and and scoop of protein and my berries. And it's like that now becomes the thing that I go get at night. So, and Amanda, were are you on compound pharmacy GLP or are you on the brand name some llutide, you know, with the pen? pen? pen? Um, it was compounded. Okay. If it's compounded, you know, so you could also go on a really really small dose. small dose. small dose. You could micro dose it. Uh, you could also get back on uh for a little bit to get back off.

Uh, but you know, there's some other options. Typically, when we work with people through this process, you see a a you know, there's a significant percentage that end up going back on for a short time and coming back off through this process. And then we have people that don't ever have to go back on again. So, just can just keep that in mind. Uh and and give yourself some grace because grace because grace because coming off a GLP a GLP can be a bit difficult for people.

Once that signal is gone, all of a sudden people are like, "Uhoh, what's going on here?" Yeah. It's crazy. Like, you don't I felt the effect at the very beginning and then I was like, "Oh, I got this. And then like two got this. I got this. And then like two weeks after I was done, I was like, "Oh, uh uh uh oh." oh." oh." Yeah. Yeah. Yeah. That's exactly what it takes. Yep. Yep. Yep. Yeah. And then just one more quick question kind of as an aside.

So, um let's say I do the next six months like to a te I get to where I want to be. How I guess have you guys in the past for either yourselves or coached like transitioning from a reverse to okay now I'm this is just where I'm at. Uh oh. You just enjoy what you're doing. Yeah. you just enjoy what you're doing, eat when you're hungry, uh stick to whole natural foods, and you don't have to worry about when you've done a really proper reverse diet, you actually get to a place, this is what this is the experience that most if not all people have where they're like, I've never been able to eat this much food before and maintain where I'm at.

And so what that allows is this kind of natural undelating like you've talked about. Oh, some days when I get really busy, I end up eating lower calories and then other days I have higher calories. Every once in a while I get to have a treat in there or have a glass of wine or do those things I enjoy and it doesn't feel like I put on a bunch of body fat where our metabolism is really slow and we're in an un unhealthy place and we have these bad days or things swinging like that.

It feels like you just put on body fat. And when the metabolism is working for you and it's roaring, you have a lot of metabolic flexibility. And so it's a lot easier. It's hard work getting there and building that, but once you're there, it's much easier to maintain. Yeah. Well, you probably what'll probably, if you do this right, Amanda, you're pretty young, too. You're looking at 6 months from now, if you're at 25%, you'll probably get down to 23 with a much higher calorie intake and strong.

Yeah. Yeah. Yeah. Without having to do a be awesome. Yeah, that'd be really cool. Yep. Yep. Yep. All right, cool. Well, that answers my question. question. question. Got it. Good luck. Reach back out if you need help. Okay. Yeah, we'll do. All right. Bye-bye. She didn't want to hear what I had to say. Well, look, here's what I Here's the thing. When I see a young woman at 32, she isn't that crazy. She wasn't really a candidate. a candidate. a candidate. And you get on it.

That's what I'm saying. saying. saying. And you get on a GLP. Uh, you know, um, it just shows you how popular it is, right? right? right? It shows you how popular it is. It also shows and she was, you know, there was some she was speaking a little bit outsourcing discipline outsourcing discipline outsourcing discipline and I don't know for sure. This is just a short conversation, but uh, there's there's probably some tendencies there with food where you really feel out of control, right? control, right? control, right?

And that's why you're like, I'm doing the GLP the GLP the GLP and without coaching, very difficult. Very difficult. On a GLP, you're just not hungry. You don't want food. And so you could live that way. You get off those signals kick back up. The it is very difficult to deal with them unless you've learned how to develop new behaviors. behaviors. behaviors. Well, we didn't build those behavior. We didn't really deal with it. We the JLP1 quieted the noise. There was no desire. Uh wasn't hungry.

And I bet her calories were not averaging. averaging. averaging. No, no. She said already she said 1,000 to,800. So she just she just chose 1500 as like the middle. But she was probably a lot thousand calorie days and that's what made her feel that way. For sure. No, definitely. All right, I know you like 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. You say, "I don't know. It might 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