6 Things That Are Destroying Your Muscle (Without You Knowing) | Mind Pump 2871

Key Takeaway

Poor sleep alone can cause you to lose twice as much muscle during weight loss. When groups ate the same calories but one got 5-6 hours of sleep versus 7-8 hours, they lost identical weight on the scale—but the poor sleep group lost twice as much muscle and half as much body fat. Sleep isn't just recovery; it's the difference between losing fat or losing muscle.

Episode Overview

The hosts discuss six common habits that accelerate muscle loss and lead to a 'skinny fat' physique: excessive cardio, low protein intake, poor sleep, nutrient deficiencies, gut health issues, and alcohol consumption. They explore the surprising data behind each factor and share practical insights from their years as personal trainers.

Full Transcript

Transcript of 6 Things That Are Destroying Your Muscle (Without You Knowing) | Mind Pump 2871 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

Here Here are the six fastest ways to lose muscle and get flabby. Number one, do tons and tons of cardio. Number two, eat a low protein diet. Number three, have terrible sleep. Number four, be deficient in nutrients. Number five, ignore your gut health issues. And number six, drink a lot of alcohol. All right, let's get into it, fellas. Check, check, check, and check. Is that what you're doing right now? What's going on, dude? What are you listing my diet? We got to We could definitely start off on the tons of cardio.

I'm sure that one everyone's going to hate that. Yeah. So, I'm glad you started kick it off with that because that's I didn't say do cardio. I said do tons and tons, and tons, and tons, right? Cardio, right? Lots of it. But still, when you say the fastest way to lose muscle and get flabby, right away people are going to be like that would be the fastest way to just to lose fat. People are going to be hung up on that first one for So the term flabby really describ obviously that's not a scientific term but what we're describing is a low muscle muscle muscle uh body.

uh body. uh body. Skinny fat. Skinny fat. Skinny fat. Yeah, skinny fat is what we used to call it. Yeah, skinny fat is what we used to call somebody who does exactly this low calorie diet, runs all the time, they look skinny and then you come in and I do their body fat test and it's high high high and their body fat test is high. And someone might be going like, "How's that possible?" Well, they've just lost a lot of muscle. They've paired down there. There's no re they don't eat enough calories for their body to hang on to uh a decent amount of muscle.

So, they have a good ratio of muscle to fat. And so, this is where we get the term skinny fat that all most all personal trainers are very familiar with because I think every personal trainer if you've been training clients longer than a few years has had that person that and I remember I can vividly remember the first time this happened to me. I don't know if you guys can or not. Uh but I remember getting this girl when I was really young and and fact she was like a competitive cheerleader and uh you know she looked very lean thin you know and so I remember testing her body fat test and I redid it like three times like there's no way she's right.

Yeah. Like I and that was the first time and then and I like totally thought something was off. And then when I started to see that more often, I realized, oh wow, this is what could happen when you grossly undereat and you're overactive just in general, whether you're a runner or whatever. Uh it could lead to a severe muscle loss. So every form of exercise um will induce an adaptation. Okay? So the adaptation uh would be how is your body changing and I don't mean visually yet.

We'll get there. But really, how is your body changing in response to the stress from the exercise? Okay. So, the primary adaptation from lots of cardiovascular activities, endurance. This is the primary adaptation. If you start running and you start get getting better at running, you're get you're you're gaining endurance is what's happening. The primary adaptation of other forms of exercise are a bit different. Sometimes it's a mix of endurance, maybe a little stability, a little bit of strength, and sometimes it's primarily strength, like strength training.

The adaptation that builds muscle or hangs on to muscle is strength. Okay? Endurance doesn't do this. You can gain lots of endurance and build almost no muscle at all. In fact, you can gain lots of endurance and lose muscle uh because your body becomes more efficient. Big muscles are not as efficient for lots of endurance type activities. I think we kind of know this uh when you see someone is heavily muscled, you anticipate they don't have necessarily as much stamina. Um and so when you do lots and lots and lots of running, your body is trying to get good at running or good at cycling or good at whatever your form of cardio is.

And so it gains endurance and it reduces its uh demand on nutrients. Why? Because cardiovascular activity burns a lot of calories while you do it. Your body's trying to become an efficient cardio machine. So, it's not unlike having a like a an advanced AI car that adapts to my driving uh you know how I drive every single day. And so, if the way I drive every day is 25 miles an hour, but I drive 500 miles every single day, my car would adapt to become a one cylinder car, barely sips on gas, has 35 horsepower, um and just conserves energy.

And so lots and lots and lots of cardio, overdoing cardio, a lot is a recipe for muscle loss. Uh does the data suggest this or show this? Yeah, it does. When you look at the data on uh calorie restriction plus lots of cardio, a significant percentage of the weight loss comes from muscle. In some cases, half. Um now, as a gym owner and manager over years and years and years, uh we refer to this phenomena. We would call people cardio bunnies. These were people that would come in, jump on cardio, they'd stay on there for an hour, an hour and a half, two hours every single day, and their bodies wouldn't change, and it looked like the the it looked like the meat was hanging off their body because they would lose lots of muscle.

They had great stamina. They could do cardio forever, forever, forever, but [clears throat] they just had no muscle. Um, and as a result, their metabolic rate was quite slow. Um, and many of these people struggled, couldn't figure out what was going on because they worked out all the time. Yeah. And we're not talking about fast twitch like sprinting and you know that that's totally different. I think some sometimes people argue that though when we're talking about cardio and um you know that's a completely different uh type of a training anorobic type of cardio.

I wouldn't put in that category. Sprinting is a strength training of running. running. running. Yeah. I was going to say uh you using Sal's analogy that's the uh quarter mile race for cars. you did that your car would adapt race to a big V8 supercharged twin turbo gas pedal machine it would adapt to to for sprinting that hard which was hence it's called muscle cars ironically is that funny so think about that uh yeah so if you use the analogy you're using yeah it would a a little one cylinder or four-cylinder car would get smoked all day long and would never be able to do that so yeah in sprinting you want muscle and it's uh well look at sprinters look at longdistance runners they look very different different different and they rest like immediately after their next one was low eating a low protein diet eating low protein um is makes it very difficult to hold on to or to keep muscle but what does the data show show show I mean I was going to say s wouldn't you argue this may be even the fastest way to to lose muscle because even if you are strength training and you're not doing a bunch of cardio you're strength training and just active but you eat uh very low protein, your body's going to pair down.

pair down. pair down. Well, I'm I got some I actually have some data. So, and this is based off of what the RDA recommends, which is still not a high protein diet. So, we recommend much more um and there are many studies that support a higher intake of protein for building muscle, keeping muscle, but this is comparing people who ate the RDA versus people who ate less than the RDA. Okay? So, so it was like RDA protein, which is still low, versus low, low. Okay? People who ate low uh who ate less than.7 g per kilogram of body weight lost 40% more lean muscle mass than those eating 1.1 g per kilogram of body weight.

So that's a big difference. Big difference. That's a big difference. During weight loss and calorie restriction, low protein diets uh lo people on a low protein diet lost 30 to 50% more muscle than those with the high protein uh versions or higher protein versions. So protein is the building block for muscle in a low calorie diet. It preserves muscle. It actually helps with fat loss as well. And my my belief is because uh the higher muscle more muscle in increases metabolic rate. Um but yeah, eating a real low protein diet is like uh here let me give you let me give my body the least amount of the muscle building material that I need.

Yeah. So it makes it very difficult. Next was terrible sleep. This one's really uh interesting to me. There's uh a couple studies that show when everything's controlled, so workouts, calories, so they take groups of people, put them in a calorie restricted diet, so they're both eating low calorie. This group is getting, you know, 5 to 6 hours of sleep. This group's getting seven eight hours of sleep. Both of them on a low calorie diet. They lose the same amount of weight on the scale, which is crazy.

But then when they go body composition, composition, composition, Yeah. Yeah. Yeah. the poor sleep group loses twice as much muscle and half as much body fat. Mhm. Mhm. Mhm. Which is crazy. Just the sleep alone, yeah, they're not recovering is telling your body, get rid of this, yeah, yeah, yeah, expensive tissue and let's hang on. Hormones are imbalanced. Let's hang on to body fat. So, so body fat on the body is uh it's an insurance policy. It's an insurance policy for stress. Why? Because it's stored energy.

It's stored calories. And low poor sleep is a stress on the body. And a body that is stressed wants more insurance. And it does not want to burn a lot of calories because that's a needs to keep that energy. That's right. any idea of the age uh bracket of that or is it randomized and like because I would imagine as we get older that gets exacerbated, right? Like sleep is important no matter what. But I would imagine uh doing a study of a bunch of 20-year-olds that did this with poor sleep would still have a poor outcome, right?

right? right? Doing that with a bunch of 45 year olds, I would think it would be ridiculously more discreet. more discreet. more discreet. I think what you would see is generally uh it would be the same in proportion. It's just worse overall. What I mean by that is that is that is uh you know if you're 45 and you're in a calorie deficit diet, a calorie deficit, high protein, good sleep, you may lose like this much muscle in your 20s. You still lose less muscle. But in comparison, 20 versus 40, the 20 group is is going to be more resilient overall.

But the the difference between the poor sleep and the good sleep is just as bad. In other words, overall you're more resilient in your 20s, but you're still going to suffer. So your theory is that would be my guess on other ends. God, I feel like it would be still would be I feel like there would be a greater discrepancy. You're cuz basically what you're saying is the the percentage would be the same. It would just obviously overall worse overall. worse overall. worse overall. Yeah. Worse overall for the I I think there would be even a greater discrepion.

discrepion. discrepion. I I mean you could totally be right. I'm totally totally totally because my theory is kind of what we talked about the other day with the the stress bucket theory is just like at 20 years old and that's not to say that you can't be stressed at 20 but the the level of level of level of the demand is way less. Yeah. The level of stress that you have at 45 versus probably 20. Most people would say is significantly higher at 45 with with with job, mortgage, marriage, kids.

I mean, in real life uh scenarios, you're probably right just because there's overall stress higher anyway, right? right? right? Yeah. When you're right, cuz controlled studies are interesting, right? Because they're like uh not living real life. But generally speaking, a 45-year-old's got way more responsibility. That's what I mean. So I feel like there this becomes even more paramount uh to to and no matter what it's important. Um but I think it be it it's could be an unlock for the person who's like 40. I mean how many times have you guys had somebody who's in their 40s and like that's all you did was I'm not going to change anything else but tweak that and all they start building muscle or losing body fat.

I I it blew me away when I started to put this together. Well, it's hard when cuz we were putting this together when we were 20s. Yeah. So, I remember it took a while for this to like click for me because I couldn't connect to it because I was still getting away with neglecting it myself and still seeing results. So, when I had someone in their 40s who I was doing all the nutrition, like diet was perfect, training was perfect, but they just had really bad sleep.

And I'm like, we should we should still be seeing good results. You know what it is is that we don't typically look at our sleep until we feel really crappy all day long. But if we can kind of get away with it. Well, not only that, but then we also slowly adapt to that too. And we to the point point point make up for it with caffeine. Yeah. We we don't even know what good feels like because we've adapted so well to performing on five. Like how many times have you heard that?

Somebody who's just like, "Yeah, I only get about five or six, but I I I'm fine. I do good." You know what I'm saying? They think they're good and it's Oh, you just don't know what it's like to get eight and feel it really good feels like. So that you're also battling that of the people that don't even think that their sleep is bad because they've adapted to whatever level of you know you know sleep quality they've been option I didn't put this together I didn't put this together uh at least not uh appropriately um until my mid30s with my clients and so I was in my mid-30s as a trainer and when I started p putting this together it blew me away how many times I would take a client and all we did was work on sleep habits sleep habits sleep habits So, going to bed at this time, wake up at this time, don't be on electronics, uh, let's not have caffeine past this, you know, time or whatever.

And we would change nothing else. And to see how much stronger they got, how fat loss became easier. And then here's the other part that we haven't even talked about, the cascading uh effects that it had on other aspects of their life their life their life because then suddenly they had more energy to move more. Suddenly their cravings dropped because they weren't so sleepd deprived. sleepd deprived. sleepd deprived. um their other behaviors changed that were all beneficial. So, it's just really But for me, the studies are are really fascinating because like in the controlled ones, they're both at a deficit.

They both had the same weight loss. Twice as much muscle loss in the in the group with not great sleep. Wow. That's a big difference. Makes a big difference. difference. difference. Uh the the other one here is uh being deficient in nutrients. This one's uh sucks and it's more common than you think. think. think. Very It could be sneaky. Yes. And a lot of so we we're we're led to believe in modern societies that nutrient deficiencies are not that common. Now terrible uh nutrient deficiencies are not that common.

So it's not that common in modern societies for you to get like scurvy or to have such a terrible nutrient deficiency that you're you're you're hospitalized, [snorts] right? But so many people are on that borderline of constant like kind of in like in between deficiency and and kind of hitting the cusp of what the bottom is. They don't realize it's like magnesium, zinc, vitamin D is like chronic. That's like chronically low in people. And when those things are low, your body's just not off vitamin D.

It's just like it's hard cuz two like soil qualities change a lot over the years as well. So even when you're like eating whole foods and like you're really actively, you know, pursuing that, it's it's hard to balance all that. Totally. Yeah. I've always give the analogy to my clients like the all the micronutrients like that and uh nutrients that we could be deficient in is like running your car um on low or no oil. oil. oil. It's like it's not the main It's like it's not the main fuel that gives you gas to go and do your day like the major macronutrients.

And so you could be fine on the macros, but your micros aren't good. And so and eventually that engine Yeah. Exactly. Eventually that there's going to friction and that engine will break down and it will not it won't go. It won't. And so if you're deprived or deficient enough in one of those uh major uh macro micronutrients, then your engine's going to run suboptimal. And so making sure that we've got that all in line will make a difference. I remember we've brought this up before and I wonder if they've repeated this, but they did this and they they showed us this as trainers and I remember it blew my mind.

They took like trained dietitians, so not like everyday people, like real dietitians, and they said, "Make a d make uh a diet for a day that hit the RDA's uh recommended um you know, daily intake of micronutrients and do it with whole foods." Like, we can't use a multivitamin. Yeah, Yeah, Yeah, it was 3,000 calories. It was a three But it was a 3,000 calorie wellplanned diet, not a 3,000 calorie garbage diet. Like, they had to consciously put The color spectrum was like completely visible. visible.

visible. Yeah. They were like picking things for certain nutrients and putting them together in a diet. And we looked at the diet. First of all, 3,000 calories. Most people gain body fat on that cuz their metabolic rate is not that high and they're not that active. And then number two was just unrealistic. I'm looking at the meals. I'm like, nobody eats like this. Yeah. Nobody's preparing a week like that. that. that. Nobody's doing that. So these deficiencies are are relatively common. Uh definitely suboptimal. And so it's an easy fix.

Multivitamin. Multivitamin. Eat whole foods. Uh and you can plug those holes and it'll make a big difference. Uh then it was gut health issues. Ignoring these, I know this one personally. Gut health makes such an impact on your body's ability to adapt to stress. to stress. to stress. It's crazy. When I finally figured out and fixed my gut health, which I had been managing on and off for years and years and years. And the way I managed it was I there's certain foods I couldn't eat.

I'd have to cut them out for long periods of time. I'd had to go on really low carbohydrate diets. Other times I'd have to fast for long periods. My symptoms were just uh you know all gastro issues. Um and I, you know, and I managed I managed because I know how to work out. I'm very diligent with my diet. Um but I managed it. I tried to manage it for a long time. And then when I finally figured out the culprit and solved that issue, uh I gained about almost 12 pounds of lean body mass just boom doing the same stuff.

Just suddenly I could eat and suddenly I could absorb the nutrients and suddenly my body built more muscle. happening on a a physiological level there is that um your gut is off therefore the the body is it's got a stress it's trying to repair it's trying to fix and so it it's prioritizing that over building muscle or over burning body fat like what is it about uh not having good gut health that could hinder somebody's results in building muscle or burning body fat is it is that so for my case in my case it was chronic inflammation I think that's the case with gut health issues for um for most people just this chronic systemic inflammation that sometimes is worse, sometimes is better.

So, is that okay? When that happens, does that mean that the the body is like systemically inflamed and it's constantly trying to handle that versus adapt to the strength training? Well, there's more. So, part of it is you have this immune response that's kind of always kind of there. [snorts] Uh, so you just don't feel as good. You just don't feel as good. You're more likely to hurt. You're less likely to have good sleep or you're more fatigued. Then the other part of it was I couldn't eat enough to support my training because once I'd push my food intake a little bit, boom, I'd have issues.

Um, and I'd become very limited with what I could eat. And so with people with gut issues that that are really bad, you ask them and they'll be like, "Man, I can't." It's like, "I can't eat." Even the foods you normally can handle makes it difficult if your gut's off like going into and so you end up avoiding them or you end up eating, you know, avoiding them for so long. Then you get real hungry, then you eat garbage. A lot of people do that. In my case, it wasn't that because uh you know, maybe more I don't know if you want to say more disciplined, but I just wasn't able to feed myself enough because I couldn't.

Yeah. Because every time I did, boom, I'd get a flare up. Um but yeah, this affects nutrient um absorption and assimilation. Uh this chronic systemic inflammation means your body is just not as resilient to the stress of exercise. You can't exercise like you normally can. You just don't feel as good. For some people, it affects their sleep. Definitely impacts hormones for sure. you're going to have higher stress hormones. Uh your insulin sensitivity is not going to be as good. Just it's overall you're not well is what this looks like when even if it's just not that bad but kind of constant.

Yeah. Yeah. Yeah. Yep. Yep. Yep. Last drinking a lot of alcohol. Alcohol is boy is that so was this was this not like one of the more difficult things as a trainer to deal with? deal with? deal with? Totally. Totally. Totally. Especially the client that said things like I will not give up my glassine. glassine. glassine. You're not taking my wine from me or whatever. whatever. whatever. Cut my calories somewhere else. Yeah. This is uh and and it's it's difficult for a whole host of reasons.

It's not as simple as just the calories thing. I think people think it's just, oh, of course, it's just a bunch of empty calories. Like, well, yeah, that's one of the reasons why it's not beneficial. It's cuz we get a b bunch of empty calories, but it's a lot of the the uh you know, the the effects from that and then also the cravings that that come from that and sleep disruptions, sleep disruptions, sleep disruptions, the the calories that it ends up replacing instead of. It's like I've never met a person who won't give up the drinking thing that also gets incredible sleep, also hits their protein and you know what I'm saying?

Like does all the other things cuz in the context of that like if you actually hit your your macro targets, you actually got good sleep and then you had occasional drinks. It's probably not that those are the clients that have had success but it's the clients that like will not give up the drinking and they've got high stress, poor sleep, low protein intake and it's like that's just a recipe for we're not going to see any results. Yeah. On average, the average person who drinks quote unquote regularly but isn't like in a bad place.

Okay? So, we're not talking about alcoholics here, but just people who drink it, you know, with dinner or whatever, will have anywhere between a,000 to 2,000 extra calories a week week week minimum minimum minimum from alcohol. And and this is like conservative. Yeah. Okay. And and and again, to my point, and it's all and it's and the calories you're getting from it are useless. Yeah. You're not utilizing. And more often than not, if you're getting 2,000 extra calories a week, you're they're almost always missing that in protein.

It's like it's rarely ever carbs cuz they're they're snacking crackers and stuff and all the that's rarely ever the issue. So, they're getting carbohydrates. Uh maybe they're getting their fats. So, they're either low on the fat or low on protein or the combination of both. And their extra calories are going to alcohol. Well, and then this here's the other part of it. Alcohol has a inhibition lowering effect even a little bit. Yeah. And so your food choices and discipline change a little bit and they do.

We all know this. You have a few drinks with your friends and now you want pizza. Well, that's the other the other category. So either you're the person who I just explained where you you keep your calories in check and you drink 2,000 of those calories a week, but then you you you're you're not hitting your your protein or you eat those two you drink those two and then you do a bunch of other stuff on top of it. So now you're over consuming on calories.

It's and maybe you hit your protein, but then you're eating four or 5,000 extra calories a week uh over over your limit. And so it's really tough to find the person who can. And so what I would always coach my clients that really en because I also I I mean I drink alcohol. Uh we all we all do. We allow allow allow it into our lifestyle. But you I I always tell them like I want to get a hold of of the diet first and I want you to feel what it feels like when we feed our body properly, we train properly, and we do everything correct for a while so you can feel that and you have a home base and then you can It's good to know what it feels like.

And then you can insert the occasional drink out on the weekend or like that and you know what you need to adjust for because you know what home base looks like. If you have never allowed alcohol to be out longer than, you know, a week, you don't know what it's like to eat properly consistently, sleep properly, hit macros properly, and train properly to feel what you should feel like for 30 days. And it's like, let's do that first, and then we can talk about how we can insert and those are the clients that I think I've had the most success with.

with. with. Yep. Totally. All right. So, uh, back to the gut health stuff because I do want to because people are probably like, what did you do or what was it that you had an issue with with your gut? I finally realized that I had a parasite and uh I didn't didn't know it. Part of the reason why I didn't know it is testing can be interesting with for parasites. Sometime sometimes you can test negative and there's still something there because they they quote unquote hide which sounds kind of gross but what I did is I did a treatment for uh parasites um and started to feel immediately immediately immediately different and then went through the process of healing because once you get rid of it you have to give your body a little bit of time to heal whatever damage or inflammation [snorts] and it was like a few months of appear of kind of getting better and kind of still being good with my food and and it was Like I mean it's crazy.

It's crazy because now I can eat things I couldn't eat before and I don't have this crazy reaction. And now if I get like if I my gut goes bad now it's like bad for like a half a day. Whereas before when I'd get a flare up I'm like here we go. I got three weeks of [snorts] of gut issues happening and I got to clamp down. I got to fast and it was parasite. And parasites are so much more common in modern societies than we're led to believe.

It's not common like it is in third world societies. Like you don't have parasites in everything you eat. But if you live your entire life in a modern society in America and you eat raw vegetables or sushi or uncooked other kinds of foods and you've been doing it for the last 30 years, odds are you've been exposed and you might have a parasite. Do you think so? was talking to Drew uh from Organifi the other day and he's telling me that that his his number one product right now is the parasite cleanse cleanse cleanse is a parasite it's blowing up of course of course of course do you think that we it's more common today than it was 30 or 40 years ago or do you think we're more aware of it like what like I I never heard that as a young trainer it wasn't like a big conversation where I feel like it's become way more I don't think parasites are more common but gut health issues are more common and there's other reasons for that so you have more food allergies, food intolerances, intolerances, intolerances, uh more just issues with things like gluten today than ever before.

But that's a whole another conversation. Um you know, could it be that the what we're eating, exposure to external, you know, compounds, chemicals, uh could it be our microbiome is thrown off because of the, you know, the antibiotics that we're consuming at high doses or we have been for for decades? I mean, I don't know. all of that maybe, but parasites themselves are I don't think they're more common, but your body's less resilient. So, for the average, we're making a better environment for them to thrive.

Totally. So, for the average listener uh who's like wondering like, you know, uh or maybe they've tried a lot of the gut health stuff and uh you know, probiotics and things like that and like you uh you know, had a little bit of success, not really, and and and it could possibly be a parasite. what would be like the symptoms that they would be looking for or like what's so digestive issues. So, uh constipation, diarrhea, bloating, that's just like abnormal. You're getting more and more food intolerances.

So, like man, what the heck? I used to be able to eat this, now I want to eat that. It bothers me. And that just keeps happening. happening. happening. Skin issues, uh jaw clenching at night, um inflammation, um inflammation, um inflammation, um uh those are the main kind of main things. Gut health issues in general are the big ones are the are the big ones. But there's lot I mean you can there's so many symptoms that if I start listing them all like wow it's everything.

Yeah. But that's just cuz parasites can affect lots of different things. The cool thing about uh Drew's uh parasite cleanse from Organifi is that because it's natural um it doesn't hurt to use it. I I mean I mean honestly I think everybody should do a parasite cleanse once every year. Once every other year. Well, especially if it's it won't hurt you. you. you. Especially if I say it's not like you're because I know other ones out there are like antibiotics, right? So, no, no, no. Yeah.

This is these are all natural stuff. It's not going to hurt you, you, you, right? So, might as well as well do it once. It's all natural stuff. So, it's not like you're taking something that's nuking your your gut or anything with that. that. that. Well, it's interesting when you see cuz like u having cats and having dogs, it's like, you know, it's a constant battle. And I do see especially with the cats like it's, you know, more visible that they got worms like crawling around.

Uh, which is disgusting, but it but it also makes you think and it's like it's just so it's so visibly rampant with with your animals. It's like we don't even like think that we're concerned. You get it from your animals, too. You can get it from your animals. People with pets uh have higher rates of parasites. parasites. parasites. And people Yeah. Yeah. Is that like one of the few things that we can get from pets? Because there's not a lot of things that we that transfer from a pet uh to human.

That's a good question. Yeah, I'm not sure, but I know you can get parasites. Oh, that's interesting. I didn't I didn't know that. Watch out for those ticks. I I finally saw that. I know you did for animals, bro. Is there like a tick explosion or something? something? something? Yeah, there is. And you know, and I and I don't want to create like like you talk about Bill Gates ticks. Yeah, exactly. Well, the Lone Star tick. So, there was a guy that actually posted a video and and he had the symptoms of like being allergic to red meat.

This is the first one I've seen where the guy was like trying to describe um you know after getting bit and then now all of a sudden like his reaction towards eating red meat was like pretty visible and like these rashes and everything he had was crazy as a result of it. Um, but it's like, yeah, cuz again, this is more of that conspiratorial stuff where you're like, dude, I just really hope they're not doing this, you know, like if this is just like a random occurrence, but apparently there's been an uptick of of these Lonear ticks literally.

So, I know. I I saw a chart and it's like spreading. spreading. spreading. Yeah. Yeah. Yeah. To the west. Yeah. And and people are taking their phones and filming and you can see like ticks all over. know what is fill [clears throat] me in cuz I know only I only know surface knowledge of the conspiracy theory around Bill Gates and the and these ticks like ticks like ticks like they're genetically modifying mosquitoes. I don't know about ticks. Yeah, Yeah, Yeah, he's pointed in his direction in terms of like yeah scientifically uh studying and like you know I'm sure for cuz he's involved in like the the whole like meatless uh meat.

So it's it's refers to debunked. Okay, thanks. Internet, conspiracy theory claiming Bill Gates financed the release of genetically modified ticks to cause a red meat allergy. I don't know if he's responsible, but I know that I'm sure he's Well, I certainly don't I certainly don't take the first thing that AI tells me is is truth either. Yeah. Exactly. Yeah. Exactly. Yeah. Exactly. Yeah. Yeah. Yeah. Yeah. So, they did uh pay for research to genetically modify a different species of tick called the tropical cattle tick. cattle tick.

cattle tick. Yeah. Yeah. Yeah. To stop livestock diseases. H uh but then there's another theory that that our government was exper they got have integrity. Well, there was there was this this theory and maybe you could look this up, Doug, that our government was experimenting with modifying ticks and they dropped them in an area to see what would happen but then lost control of them. And and I think that one might be true. true. true. Our lives are like a whole sci-fi movie now. now. now.

Yeah. Yeah. Yeah. It's uh the idea government lost control takes mosquitoes and aliens of lime. It's the origins of Lyme disease. disease. disease. Can we just be cool? You know, so battling things. Hold on, I got to read this. Proponents alleged that between 1950s and 70s, the US military government scientists experimented with dropping or releasing infected ticks to use them as biological weapons. They claim an accidental release from laboratories associated with Plum Island caused the Lyme disease epidemic. There's there's a book called Bitten. Bitten. Bitten.

Bitten. Yeah. Bitten. Yeah. Bitten. Yeah. Which in Which in Which in That's supposedly where Lyme disease came from. came from. came from. That's what they shut up. I did not know that. that. that. Yeah. Yeah. Yeah. Wow. Wow. Wow. Yeah, dude. They would never create a a disease and accidentally release it. it. it. Stop. Stop. Stop. Guys, that's Guys, that's Guys, that's There's never been a lab leak. That's not That's crazy. That would not happen, you guys. Dude. Yeah, dude. Dude, I got to tell you, and just bear with me cuz this mask this this story takes a turn, but I had this like this this spiritual experience today that just cracked me up so hard, dude.

dude. dude. So, I'm in the car and I'm driving to the gym, okay? And um I'm listening to this book uh I got I'll pull it up for you. It's like pray pray like uh pray like fools live like monks or something like that. I think that's the name of it. It's really good book by Tyler Stton. Yeah. Pray uh praying like monks living like fools. That's it. Tyler Stton. And in there he's talking about prayer and he talks about the Lord's prayer, you know, our father.

Yeah. One and he starts off and he breaks it down, right? So he starts out with our father and he's like, "Okay, what this it tells us who we are and who he is, but it also tells us who we are to each other like that we're all brothers and sisters." So as I'm listening to this and I'm meditating all that brothers and sisters, right? And I'm driving and I just start feeling all this like love like people are driving by and I'm looking cut off.

Slow to listen. People are driving by. No, it's even better. Okay. People are driving by and I'm looking at the and I genuinely I'm think I'm thinking of them like my siblings cuz I love my siblings and I'm feeling all this love and this joy like oh my god this is the most amazing feeling and I'm praying and praising God. praising God. praising God. So I get to the gym and uh change you know get my thing ready and I go and the the there's one remaining squat rack cuz I was going to squat today squat today squat today and there's a dude stretching in there like that's what he's using stretching stretching stretching in the squat rack.

Yeah, he's stretching. stretching. stretching. He's at least that bicep listen. He's just stre he literally is just holding the bar. He's literally holding the bar. That might be worse, actually. Bro, he's holding the bar and he's doing stretches, right? And it's the only do that over there. And all the other racks are being used by people who are squatting, right? But this dude stre in flip flops. Okay. Even better. He's wearing flip flops. Yeah. Yeah. Yeah. He's squatting. So I I go up to him. Probably wears deodorant, too, I'm sure.

So, and listen, I'm like I got I'm like on a time crunch cuz I got to work. I got to come here afterwards. So, I'm looking at him doing the stretches and I'm like, maybe he's going to load the bar, but and I'm also thinking like he shouldn't squat and flip flops or whatever, whatever, whatever, but no, he's just stretching the whole time. So, then I go up to him and say, "Hey, man." I said, "How much longer do you got?" He's like, "Oh, I just got five more minutes, dude." I'm like, "All right." So, I stand behind him kind of waiting.

15 minutes goes by. No way, bro. And inside my body, the fury in my body, I'm looking at this guy and I'm like, man, I'm like ready to go tell him like, you're like, "What are you You're wasting. You're in flip-flop, whatever. And I catch myself. Yeah, it's your brother. Catch, dude. I catch myself. Love, man. Love, man. Love, man. And I immediately I'm like, that's why I need a savior because I have messed up, dude. Like that. I went from loving people to this dude stretching the squat rack.

Ready to beat him with his and ready to fight someone. Yeah, exactly. Yeah, exactly. Yeah, exactly. Dude, take his flipflop. To my defense, that's annoying. Yeah, I got to agree with you. That's that's super annoying. Especially after you asked him that. And it's like and just a little bit of self-awareness it just takes to look over and go, "Oh, look. All the squat racks. racks. racks. I'm taking it up to stretch, bro." And he was even like really And he never and he never lifted. He just was just was just was nothing.

No. And his his stretches were like he'd hold on the bar and kind of twist like a good stretch. Yeah, dude. I'm like, "Oh no." Oh my god. So much fear inside of me, bro. So bad, bro. I would have said [clears throat] I got a funny story for you yesterday. So yesterday we're So right now I told you guys that um we're in full swim practice mode. So, uh, every day Max and I, uh, get in the pool and we swim. And, uh, he's now joined.

joined. joined. But he swims. He said right out the gate. gate. gate. Yeah. Water wings are gone. We swim. But you know what's funny now is, uh, so Katrina Katrina can't watch cuz he he he I mean, he's not a good swimmer yet. swimmer yet. swimmer yet. So, so he bobs a little bit, you know what I'm saying? And goes under for a while. And but what's great is, again, it's been so funny that uh my son on his terms, right? Like we've never practiced really swimming at all.

And we've always let him have water wings. Now when he's in the hot tub, he doesn't have he doesn't need water wings because it's only three and a half feet and he can stand up, right? So he doesn't wear those in there. And a lot of times him and I just hang out in the hot tub together. And him and I go underwater. I've taught him how to hold his breath for so he can hold his breath for a really long time. Wow. That's good. And so I've when I'm teaching him how to swim, I explain to him like, "Hey, just don't panic.

don't panic. don't panic. And if you go under cuz you And if you go under cuz you you run just hold your breath. Hold your breath and then kick off the bottom." And so he's learned that he can just hold his breath and he then he'll kind of work his way back up. Then he catches. And so sometimes when he's trying to figure it out, he's he's bobbing up, gets his breath, and he sinks back down. And I just sit back and just like Katrina's like, "Get him." I'm like, "Calm down.

He's fine." I'm like, "Trust me, he'll tell you cuz one time uh he did it and it he jumped in, right?" And then he bobbed down and the his goggles got water in it and he could and then he's also in the deep end and he's like and then and he daddy and I'm like, "I'm right here." And I grabbed him. it. And so I'm telling Katrina, I'm like, "Don't worry, he'll trust me, he'll tell you if he's scared. Like he's he knows what he's doing right now." But then he'll go under and hold his breath for a really long time.

And Katrina's like she had to just get turn around and walk walk back in the house and get a little bit. But anyways, that's what I was going to tell you. So, so that's our routine right now. And I'm uh I'm letting him get in the sauna for a little bit for me. Just like 5 minutes. He gets in to the sauna for me. And he gets he gets in and he's and he sits next to me and he's like, "Oh." He's in there for like 30 seconds.

He's like, "Oh, daddy, I'm I'm sweating like you." And I'm like, "Yeah, may maybe uh maybe that's the water from the pool, though." And he's like, "Oh, no. I think I'm somewhere." Okay. Yeah. So, and then he's like he's looking down at himself cuz we're like looking at the sweat and he's like [snorts] he's like, "Yeah, you see um you see my muscles?" muscles?" muscles?" No, he didn't. Yeah. So, he's like, "You see you see my muscles?" Like, "Yeah, yeah." And he's like looking at it.

He's like, "Which one do you think is bigger?" No. No. No. And I'm like, "Uh, you know that one." And he's like, "Oh, yeah. That's the one I open the door with." And now he's like comparing the right to the left and he's trying to figure out why that one's bigger. It's like you can't tell any discrepancy from the left to right or anything like that whatsoever, but he's logically he's trying to figure out why that is. And he's like, "Oh, that makes sense. That's the one I I open the doors with." Yeah.

So funny, right? My son will pick things and like Jessica be like, "Which one do you want? You want this or this?" He's I'll take that one because it's more muscular. I like what what do you mean by more muscular? Sure. Here you go, buddy. It could happen. could happen. could happen. I know. I wish that uh you know this is another I I got to get better at this. I really wish I journal. This is the type of stuff that like I'll forget this. Yeah.

Yeah. Yeah. You know. You know. You know. No, that's a good point. It is. And I and and like I mean I I what's cool is we do have this and I and one day maybe we can go back and listen to a lot, you know, and pull it out. So, but there's so many episodes. Well, I mean, here here's a a positive thing of AI. But you know, we'll be able to prompt AI, pull out every story I told about my son. Oh, that's great.

I didn't think of that. that. that. Yeah. I mean, how cool would that be for our kids when we get older that we could probably prompt AI, pull out all the stories I told about my son and put together a catalog of conversations about, conversations about, conversations about, you know, along those lines. I want to tell you because I feel like you would be interested in this. So, there's a website. I don't know the name is. I'll get it for you. But Jessica, she she she organizes all of our pictures and she's got like tons and tons of pictures.

She'll take them, organize them by the year, and she makes these photo albums. And bro, they look amazing. Shutterfly. Shutterfly. Shutterfly. It might be. It might be Shutterfly. And so we have these books. And so she does a really good job of of these. And they're expensive, dude. They're not cheap. No. cheap. No. cheap. No. But you know what I realized? Without those books, you don't look at these pictures. pictures. pictures. No. No. Definitely. Nobody looks at them. No. So your phone and then go anywhere.

They're gone. I did that for Katrina for the first five years of our relationship. relationship. relationship. So, So, So, have you done any with since with you? Uh, I have done some since. I've done like like like And where do you have Do you have them in the house somewhere? Yeah, I have a st I have a Yeah, I have a st I have a stack of them. They are really cool. And uh I wish I was more consistent. Um I'm I am good though about my phone.

So, I do I do catalog all his photos are by the year. the year. the year. So, I have albums in my phone for that exact reason. So I can just upload them to Shutterfly and then I can I can print a book off. I haven't done it in a while. while. while. Um I also like I would never see I would never have the p if it was up to me gone. They'd be gone. Like they're somewhere. But thankfully my wife's patient and able to do that cuz that's not something I would do.

do. do. Well, it's not something but I appreciate it. It's not something I I So I when I was a kid uh I dated a girl in high school who was into photography and uh it was the first time in my life I've been around somebody who was like really into it. And when I look back it's one of the coolest things the the couple years that we were together like I have that I have a whole I mean I've got boxes of photos of like that whole timeline.

I still have them. It's a bunch of photos with you and your ex-girlfriend. Like I have a very secure wife, so she's looked through them with we both I've looked through her when she Yeah, exactly. Come on. It's like freaking 30 years ago. But my point is that um it's so cool. And so when I got older, like uh that was something I always loved and appreciated. U and my wife is not into that stuff at all. And so I've kind of picked that up for us.

It's not like something I'm I think I'm good at. It's like that. I just appreciate it so much that I'm like I make a conscious effort to do it because I've I got to appreciate it from somebody. And you also, like I said, I I won't look at these pictures until they're out in front of me in this book. And so, plus there's something more like uh about a tangible thing sitting in your like with family. You can't explain it, but everybody knows. everybody knows. everybody knows.

Yeah. So, what I love about those books like I'll have family that's visit that hasn't visited me in say years or where they'll come over my house and they live through them and you pass them around. I mean, it's just it's there's a different experience that than looking on your phone and and looking at photos or like that. that. that. No, it's speaking of things that we know are different but we don't think about very often. Uh in that book, he was actually talking about music and music's power and I started to really think about like how strange the power uh that music possesses.

Like for example, how many things will not only affect your mind so you could think about it will also induce emotion. Oh, mood. and will not just do that. It'll do it to the point where you feel like you have to involve your body. Yeah. Yeah. Yeah. You got to move. Like think about this for a second. If this didn't exist, if dancing didn't exist and then you suddenly saw music and you suddenly saw people dancing be like what is happening? Are they possessed? possessed? possessed?

Like why do they want to move to this thing? And it's so powerful and I was thinking about this uh that kids in they they instinctively or inherently know this like you play music to a kid they could never see anybody dance and they suddenly want to move. It it was funny to watch that with my boys when they're real young and u it you know you want to keep that as innocent as possible. So like I would I try not to like you know because they do some funny moves and stuff and I'm like I don't want to like deter this at all.

And so I remember being in Disneyland and they had like this um jazz band playing. Uh and all of a sudden the boys just busted out. They're the only kids there just like, you know, really throwing their arms and hips and like just going to town and like they used to do that all the time when I'd go downtown Santa Cruz and like somebody be playing and they just get right in front and dance. I'm like I never had like the courage to do that as a kid, you know?

It was like it's interesting to watch. You mosh pit. Yeah, I do mosh pit which takes a lot of courage. It is slam in your 40s. Yeah, Yeah, Yeah, it's it own art form. I I think that I think all these things like that I'm so fascinated with that uh that don't have to be taught that we just do. Well, there's there's something's there's inherent there's a lot of random things like that. There's something magical or spiritual uh which is what I believe that about I mean also memory before books were a thing people kept incredibly accurate uh records of things through song through song through sing.

And you know this like if you if you remember your ABC's right now, you sing it. This is how you remember it. So, and what's crazy about this is as I was thinking about it, I'm like, you know what? know what? know what? We have this incredibly powerful thing called music. By the way, we could we could see this in fMRI machines. It lights up the whole brain. Nothing else does that. does that. does that. Yeah. Yeah. Yeah. And we put no thought into the music we listen to other than I like it.

Yeah. So like it re it impacts you so much it's preaching to you and you don't think about think about think about well I think back in the day they put a lot more effort because they didn't have all this inundation of entertainment everywhere and so you'd get people like you know the Puritans that would like you know chastise everybody for playing certain types of music or if they shake their hips it's like oh my god this is sex right here you know like so it's it's gone quite a a different direction but I do think that yeah it's always been a powerful thing it's it's a force Well, think about this there.

How many songs? I'm going to trip you guys out, right? How many songs if you just had the lyrics and somebody said the lyrics, didn't have music in the background, they just read the lyrics, would you listen to and have your and and plug your kids' ears like do not listen to this? Oh, because of what they'd say. But because it's part of music, we're like all having a good time and you don't even think about it. Except here here's what's even crazier. The fact that it's to music makes it even more pervasive.

It actually makes it more dangerous than if someone was just talking in a monotone voice and reading the lyrics. the lyrics. the lyrics. Seriously. And singing to the window to the wall is uh Yeah, dude. Yeah, dude. Yeah, dude. Well, there Well, you bring up there's a whole conspiracy rabbit whole there's a whole conspiracy rabbit hole on the whole hip-hop culture. Like that was like intentionally Yeah, that was intentionally Well, yeah, cuz originally like hip-hop started out pretty like um clean. Clean. clean. Clean. clean. Clean.

Yeah, it was very clean. Clean and Yeah. And you had like Run DMC, you had like a lot of like really uh interesting cool like like educational almost like raps and then it just it turned into this like uh gangster gangster. Yeah, it was very high and supposedly that's was like all intentional. I wish I love both. I remember what Yeah, me too. I I can't remember what documentary Lots of things we like that. Yeah. No, right. I was watching. I wish I remember what it was.

The old 70s rock was about like 17-year-old girls. 17-year-old girls. 17-year-old girls. Oh my god. I can't even believe it. So, now as an adult, I'll listen to old rock sometimes. Like, what did he say? Like, bro, throw him in jail. Seriously. Seriously. Seriously. Arrest this guy, bro. bro. bro. Hey, you know what I wanted to tell you that uh you got me doing now, and I've been consistent with it. I And I swear I noticed a difference is the I've been trying to get really consistent with the taking the ketone IQ before.

I saw you right before the podcast. Before we podcast, uh, and there's definitely a uh a mental clarity, sharpness that comes from it. Totally. Yeah. Totally. Yeah. Totally. Yeah. And it's it's and you know, I wasn't doing it because I was I'm normally drinking my my caffeine drinks and I'm like, you know, there's a non-caffeine version, so I don't need to compliment it so well. It does compliment. And so I was, you know, I'm thinking like, oh, I'm already getting like a cognitive boost and the caffeine and this and that.

I'm like, so I wasn't I wasn't I wasn't No, you can drink ketones and go to bed. It's not going to it's not a stimulant. Uh it's not going to keep you awake. It doesn't stimulate your central nervous system. It doesn't cause, you know, hormone responses like that. It's just you're giving your brain uh a fuel that it burns very clean and clean. Loves that fuel. I mean, I'm I'm enjoying the kind of the combo of I'm already having a caffeinated drink and then I have Ketone IQ on top of that.

Now, if you don't like they have one that has caffeine also, but I I'm already drinking caffeine outside of that. So, I just have the You do the one without? Yeah. Without caffeine. And it hits fast, too. Yep. Like I'm only I'm drinking it like right before we podcast and and I can like feel it kind of switch over about 10 15 minutes into it. Yeah. No, it works. It's quick. Yeah. You could test it on a pee stick, by the way. 30 minutes. I know you said that.

I want to do that. Yeah. 30 minutes. Pe on a stick. Let's do that. Is it really Is that Is that what Well, that's what I've seen. 30 minutes. I can see it on We'll compare We'll compare sticks. Yeah. But I think depend Thanks. I think it depends on if you have food in your stomach or whatever, but you can test it out. But the pea sticks are super cheap. You can buy them on Amazon. No, I've had them. them. them. And they turn purple or whatever.

Yeah. Yeah. I I used them when we were doing the when we were doing the ketogenic diet back in the days. I that's what I was using. Yeah. Uh, speaking of diets and stuff, have you guys, cuz now we're at the age. Have you guys all done Have you guys all done your colonoscopies? We're supposed to do Have you guys done them? Have you Have you done yours? I haven't done one. No, I did a full body scan. body scan. body scan. Wait a minute. You never did a colonoscopy?

colonoscopy? colonoscopy? I've never done one. So, this is like a big deal. We're supposed to supposed to supposed to I don't want to like Yeah, Kaiser's been hammering me about that. that. that. This your public service announcement, but I've heard some various things that make me like perforated colons, things like that. Oh, like like the risk. Yeah. I mean, there are some risks associated with say that. I'm not saying you shouldn't do it, but cover that. Like it did, but it's not as detailed. So, when you go on the full body MRI scan website, I know this because uh I I went to the doctor for something else for some other blood tests and the doctor's like, "You haven't done your course, they make you feel good.

I'm sure I'm going to get some." I told them I said I did the Prunuvo full body MRI MRI MRI and she went on the website and on our website it does say uh it'll notice you know large issues but you probably still want to do a colonoscopy to to look closer. So then she was like well there you go. So you need to do it but yeah I've never done it. Are you going Well, so here's the thing. Uh the the issue with colon cancer is you don't get symptoms until it you're [clears throat] in a bad position.

by the time you get symptoms, uh, then they'll see and be like, "Oh my god, you're at this stage now. You got to do aggressive treatment." Colonoscopies will find it so early that it's really easy. Or they'll find precancerous polyps or whatever. whatever. whatever. So, I [snorts] get it, but so invasive. So, I told the doctor, I'm like, "H, you know, I'm healthy. I did the full body scan. I really don't want to do it." She's like, "You could do there's this other test you could do, but it's also not one I really want to do where they send you a kit." Yeah.

Yeah. Yeah. And you And you And you have that just sitting in MY HOUSE. I DO TOO. I HAVE sitting around too. Yeah. Not today. I didn't know there was there was one you could do. You poop in a in a like a bag and then you mail your poop. I should do that one. And then and then they look in and they look for markers. See the opposite of Santa Claus. You're just like send it off, you know, like here you go. Here's my present.

present. present. And then when they when they they look for markers and if they see certain markers, then they'll schedule a colonoscopy to double check. If they see no markers, then I guess you can wait two or three years or whatever. Yeah. Yeah, Yeah. Yeah, Yeah. Yeah, but you still kind of poop in a I mean that's much better. That's better than somebody pooping you and giving you a whatchamacallit. Yeah. Don't you think so? Yeah, it's better, but it's still not great. great. great. Well, no, of course.

I don't know. I don't think there's a great way around this. this. this. I have I have the same kit, Justin, at home. It's literally sitting at the Yeah, it's like right there. I got like a week ago. It's just sitting there. there. there. The stuff that you have to drink all day before you go do it is crazy. The colonoscopy. The colonoscopy. The colonoscopy. Yeah. Yeah. Yeah. Yeah, dude. And I've never done it to clear you out. It's It's My brother did one. They give you some kind of seditive or some some kind of drug when you're doing that.

Yeah. And you're not asleep. Yeah. Cuz I my So you're awake, bro. And I was trying to get him to go. This is a long time ago. How many doctors are going to write in and just blast? Oh, I know. He will get blasted. He was messed up though. He was on something and like was all out of it cuz like he wanted to hang out that night and he just had colonoscopy. Your buddy. Your buddy. Your buddy. Yeah. Yeah. Yeah. Like you don't look right, dude.

We should take you home, dude. They think they went in a little too far. Yeah. trying to hang out after a day like a day of that. Like no way, dude. I don't know what it is about this. He had to be my wingman. I'm in the mood to hang out. Oh my god. Yeah. This is like way back in the day. Yeah. I'm going to need a day. I'm not. Is it? It's 50 is the number, isn't it? No. 40. No. 40. No. 40. No.

No. No. Yeah. Once you're 40. Look it up, though. We're way past. When do you get your colon? When When are you supposed to do colonoscopy? I think that's think that's think that's well past that age. I'm pretty sure it's 50. No, it's 40, dude. It's It's It's They just They thought you were already past 50. past 50. past 50. She saw my data. She's 45. 45. Okay. All right. You're barely passing. passing. passing. You're like, damn, he's almost 60. You need to you need to do this, dude.

Uh, so how effect Let's look this up. Like, how effective are colonoscopies at uh for survival rates, I think. Let's look that up because I don't want to look up how effective they are at detecting cancer, but rather do they really affect Yeah. Yeah. Yeah. like survival rates? Do they have they made an impact or was it Dr. Benson was the one that pushed this full body scan, right? By 50 to 88%. So, you undergo the procedure once you detect it, right? Uh here we go.

Wow. Studies show that screening colonoscopy lowers the risk of death from uh colon cancer by 50 to 88%. Wow. All right. Sorry. Sorry. Sorry. That's a good number. That's a good number. Yeah, dude. Yeah, dude. Yeah, dude. That's a pretty solid number. It is compelling. is compelling. is compelling. Can you do general Can you do general anesthesia? Cuz I don't want to be awake, you know? I don't want to be awake when you're doing that. Hey, what's going on over there? Do you want to be put down?

How long? Yeah, I don't want to know. How long of a process is it? I don't know. Look it up, but how long is the philosophy? This This is important stuff. We all are in this. We all need to get this done. The conversations we have now are just incredible, dude. We're losing our 15 to 30 minutes. I know. I know. I know. Depending on the barriers range there. Why not? I want to be 15 minutes. I can do that. 15 minutes. 30 minutes. 30 is a long time, too.

30 is a long time. time. time. Can you get out now? Yeah. Yeah. Yeah. We're way past here. But it says, "Plan to spend 2 to three hours total." Yes. Yes. At the hospital. Mhm. Mhm. Mhm. So my brother did it and he had to drink I don't know what it's called. It's like he said it was like an orange drink. I guess the color orange. And he's like, "Dude, it cleans you out." Oh, it used to be like a white milky look. look. look. Oh, I don't know.

He's like, "Bro, you go." go." go." Oh, yeah. Do you go until nothing? I was with somebody while they had to do it. And I was with them all day long. So, it was like it's just once it gets going, you're you're on there. You're basically just living on the toilet for a day. a day. a day. Mirax. Mirax. Mirax. That's all it is. Yeah. I guess you buy over the counter. Okay. Okay. Okay. I don't know. I've never used it. I thought it was like some special thing.

thing. thing. Yeah. It was a It was literally like a um um um She had to do like a gallon of it. [snorts] [snorts] [snorts] Oh my god. Yeah. It was like a ton. Yikes. It was It was a lot. It just was a drink on all. I almost had to get a colonoscopy once because I was in my 20s. Um and I had some issues going on and I went to the doctor and uh they checked me and they're like, "No, you're fine." But it was because I ate Captain Crunch cereal.

What? What? What? Yeah, dude. Oh, and you were, bro. bro. bro. It doesn't just cut up your mouth. Especially you were swallowing a hole, bro. I I went to town on a bullet at Too Fast and Fast and Fast and I felt it like the next day, but I freaked out, you know. Went to the doctor. doctor. doctor. Oh, wow. That's hilarious. Fun. That's a good time. Captain Crunch, dude. It stays crunchy. Tear your jaw. Tears everything up. It doesn't get soggy in milk, though. It doesn't just tear off the roof of your mouth.

No. Uh, Uh, Uh, pour me up a little bit. Oh my god. Dude, you guys want some unverified news, local news, complete like disclosure? Like I I've heard this from just people, right? Like this gymnastic gym. Uh, and this is this is local news. So, there was like all this hoopla around this um trailer park home. It's like an upscale trailer park home, if that's a thing. Um, Adam used to live. Yeah. Sorry. The king just caught astray. Sorry. Sorry. Sorry. Sorry, dude. Sorry, dude. Sorry, dude.

So, u Yeah. So, there's all these cops and like everybody was wondering in the in the community like what's going on here? They were like raiding this house and it turns out the FBI was there raiding it. And so, then then it became like a Facebook thing of everybody like speculating, oh, what what's happening? This person, of course, they're thinking like maybe it's like child porn or like it's some something in that Yeah. direction. Well, apparently like according to, you know, my insider source, uh they said that like this person was actually then taken in in a in a ambulance to the hospital because of formaldahhide poisoning.

Oh, Oh, Oh, yeah. And so now you start with how you get f formaldahhide poisoning, right? And for me, like immediately I'm like, is this person like a freaking necrophleiac? Is this like a a dead body eater, you know? Cuz that's preserve. That's what you use a preserve like us as a preserve. So I wasn't that far off off off apparently like to according to them they they were saying that uh this person had like on got access to the black market uh and was able to buy like testicles and that were ferment formaldahhide you know encased and was sucking on eat them.

I have no idea some crazy fetish or whatever. Oh, and yeah, so that's the kind of person that was living like, you know, a couple miles away. miles away. miles away. I don't know your place. Wow. Wow. Wow. Wow. I was like, cool. So, like a, you know, a weekend kind of Jeffrey Dmer type dude. Great. You know, like, can we be out with the news with this and like a full report or do I have to like, you know, have nightmares about? Hey kids, don't go in that direction.

Yeah. I was like, let's just avoid this. That's where the ball is community. Yeah. Yeah. Yeah. The Tzies are over there. The weird testicle eater, you know. You know, you know what glandular therapy is? You just reminded me of that. So, so back in the day, eating a a an organ they believed corresponded to your organ health towards towards towards that's that's liver king. They I mean they would eat testicles of animals thinking that Yeah. Yeah. That's livere isn't isn't it still still still Did he eat testicles too?

Yeah. Yes. That was his big thing. Come on. Come on. Come on. Yes. Yes. Yes. Oh, he did. Yeah. Oh, yeah. He did all that. Raw testicles. Yes. testicles. Yes. testicles. Yes. And he raw. Yeah. And raw, bro. Why can't you cook them? That's what I always want to know. Why not cook it? Yeah. You're going to be gross. Cook it. What's What's the problem with cooking? Why does it have to be Is he still relevant? Like he's fallen. I have not heard anything about him.

But Katrina asked me the other day about him. Like cuz we watched that documentary [snorts] a while back and and she's like, "Whatever happened to him?" him?" him?" You know what's weird these days? Fell off a cliff. The cycle of flash in the pan fame is so fast now. fast now. fast now. Yeah. that somebody will become everywhere and then gone in like a year. Yeah, Yeah, Yeah, it's wild. What does it say there? He's still there, huh? But he has Yeah. 6 million Tik Tok followers, 3 million on Instagram, but according to this, he's faded from his pop culture.

Look, look on Instagram. I I'm looking at him right now. I'm looking looking looking Is he posting still? Yeah, he's still posting. Um but he's It definitely looks like he's way less relevant. For sure. Yeah. I should hope so. That's so crazy. so crazy. so crazy. Maybe he's the guy. I mean, he doesn't look good either. Like him. Like him. Like him. Well, he didn't before either. It looked like he was eating raw testicles. Actually, what it looked like, you know? Uh what's interesting is to see Paul Saladino's uh progression from his carnivore diet, bro.

Yeah. Adding in carbs, he's now eating everything. eating everything. eating everything. Lane roasted him so bad the other day. Lane did like a a timeline. Lane lives for this. I know he does. Let me do like a timeline of his his diets. I mean, at this point, he's kind of like I didn't do you know he was actually originally like vegan. He was a vegan. Then he went carnivore and it's like cured everything. And I only eat meat. That's all I eat. Then it went honey.

Then it went honey and then fruit. And then I'm I'm going to throw in certain kinds of fruit. The progression of like people that are super like excited and now he's now he's eating vegetables, fruit. I mean now kind of calming down into balance. balance. balance. The next one, what's the next one? Sandwiches. No, guys, listen. Sandwiches are more Oh, man dude. I mean, we there's a lot of Listen, I uh I'm not going to discount that some people with lots of autoimmune issues can benefit from a massive elimination diet, which is what that is.

But what you're looking at with a lot of people who eat in this way is uh dysfunction. It's a it's like a form of orthorexia. And um so it doesn't it doesn't surprise me. Well, wouldn't wouldn't you also even the people even the extreme cases, right, that have major autoimmune stuff? Yeah, Michaela Peterson's a good example. example. example. Yeah. But even her actually she's gone away from just doing that, too. She's re she's had to reintroduce stuff. What is she eating now? I don't I can't remember everything, but I do know she's talked about it.

It's been a long time since I've I've I've peaked in on what she's doing. Um, but I know she's not just eating just meat anymore. So to and that's a great example of my point I was going to make was was was I I I think a lot of people can benefit tremendously from a very strict elimination diet which that that's what that is and then heal whatever autoimmune issue you've got going or gut issue you got going on and exactly then eventually you would want to reintroduce things that are not offensive that are in other food groups you have flexibility in that right and so remember when Justin went carnivore for a little bit I still dabble every What makes I just like eating meat, dude.

It's not even about like, you know, rigid lines or anything. or anything. or anything. It's very rigid. But what what made you want to go? I feel like he's more I just like it. Yeah, I was going to say I feel like it's a more simple approach for him. It's just like the opposite of vegan, dude. That's why that's why it's why. But you want to be associated with that. You eventually got sick of it, right? Like eating the meat. Yeah. Well, I didn't you know, you're not really energetic, you know, like I didn't have a lot of like performance benefits from it or anything.

I just I you know you guys are giving me so much [ __ ] about being fat. SHUT UP. SHUT UP. Just kidding. Just kidding. Just kidding. We traumatized this. It's more it's lazy dog. It's just hell easy. He just throws a bunch of meat on the barbecue then he throws in 100%. It was just I could just do bacon on top of like burgers and you know like it for me it was just a fun experiment. Like honestly and I still added cheese dude. I was going I was like again no rigid lines.

was cheeseore. You were cheese. Cheese meat, dude. How How long did you do it? I did it for a couple weeks. Yeah, it was. No, it was like a month. Hey, what what cheese was it we brought? Was it Parmesan? What was it that we brought up the other day? They were high protein per calorie or whatever it is. You know, they sell they sell parmesan crackers at the store now. Well, two of them and it's like those instead. instead. instead. So, I thought it was parmesan.

Okay. I'm glad I got that right cuz I was making my my potatoes in the oven and one of the things when I make like my tri tip or something I do these like uh garlic, parsley, butter and parmesan uh potatoes that I make and uh I went to town on the parmesan because of that last time I was like normal like normal like normal protein. protein. protein. Yeah. Yeah, exactly. Nor sprinkle it on for a little bit of flavor. I'm like oh let's make a layer of this.

Yeah. Yeah. Yeah. So these are protein potatoes now. Let's do it. do it. do it. Joy Mode is a pre-ex supplement that boosts blood flow and performance. The ingredients in Joy Mode have been proven in studies to do what they say they do, give you better erections, better sex, better performance. Uh, it's really works, guys. Uh, lots of people write in after using Joy Mode and they write in and say, "I didn't think this would work, but 45 minutes later, I could tell a difference." Now, personally, I also like to use Joy Mode as a preworkout because more blood flow is better for workouts as well.

I get better pumps in the gym. So, Joy Mode good for pumps and your muscles and you know where else. Go check them out. Go to tryjoymo.com/mindpump. tryjoymo.com/mindpump. tryjoymo.com/mindpump. Use the code mind. Get 20% off your order. Back to the show. Our next caller is Alex from Mississippi. Mississippi. Mississippi. What's up, man? Oh, hey boys. Just doing, you know, I'm sitting here doing a little reading. Y'all seen this one? Don't want to interrupt. That's awesome, dude. dude. dude. Yeah. Yeah, it's good. Looking at the routine right now, you know, trying to put a little something together.

Good deal, man. What's going on, Alex? How can we help you? It'll work for you. Um, yeah, I'm going to read my question to stay on topic. My original question was, um, 34 year old dad of three, struggling to figure out correct intensity, consistency, and volume I need with everything else going on with work and kids and spouse and everything. trying to increase these variables each time I change one, it seems like I go too far into soreness or tightness or just my central nervous system is toast for a few days.

So like by the time I get to the next workout, a lot of weeks I just don't feel ready for it. I'm just exhausted from the previous workout or work or whatever. Um I have been in the gym since I was 17. I've done a lot of things wrong um the last few years, but I've also learned a lot um especially from you guys. Been listening probably since around 2019 and I've dialed in a lot of things that you guys have preached on the podcast. Um but still trying to learn how to adjust these variables as I progress even as I age.

And I'm wondering could one day of week of training from like a MAPS anabolic be adequate or should I go the opposite direction and dive into like a MAPS 15 training protocol? Yeah, good question to to to give you a little more give you a to give you a little more background. Um, as a younger lifter, I had some acute back injuries that led to several years of back pain. One was a par stress fracture revealed in an X-ray. Um, other three bulging disc revealed in an MRI.

Um, I know that these the pain from these um may have started with acute events, but I've learned from another coach that I had worked with that the chronic symptoms um stuck around due to overtraining, poor sleep, stress management, um things that I've learned to to manage better. Um I work for Peppers Farm as a vendor, so I deliver, sell, and stock grocery stores with Goldfish, crackers, Milano cookies, bread, and buns. So, I do walk 10 to 15,000 steps a day and I'm up and down um pretty active.

I have dialed back a lot of my training. Again, advice from you guys, improve my sleep quality and increased ability to manage everyday stress, but I'm wanting to progressively dial up the training to get some of my strength back to where it was before the chronic pain. chronic pain. chronic pain. Okay. And Okay. And Okay. And so, where should I go from here? And your pain's okay now. Yes, I I it's um um I actually I hired an online coach out of Florida that works specifically with uh back pain and um he taught me essentially not only how to, to, to, you know, start at the right um movement and progressively dial it up.

and uh but also a lot of the stress management, the desensitizing desensitizing desensitizing techniques that he taught me to remove my brain out of the equation. Uh he taught me a lot about the neuroplasticity of the brain and how pain can be a learned behavior. And so now that I've gotten a lot of that dialed in, some of the actual specifics to programming, to programming, to programming, um I'm always trying to improve on those, um especially as I want to keep getting stronger as I get closer to 40.

Okay. And your uh you said your sleep's dialed in now or or you worked on it. What does that look like? Um I probably used to sleep five to six hours a night. Now I average seven hours. And on good weeks where my kids don't have like late sporting events and stuff, I can get closer to, you know, eight hours a night. Nice. What time do you wake up in the morning? morning? morning? Um depending on the day. Um a lot of mornings it's 4:00 a.m.

Other mornings is 4:30, 4:45. Just depends on the day. And then diet-wise, are you how are you with hitting protein and and all that stuff? stuff? stuff? Um, yeah. I hit between I weigh 185 pounds. I hit between 160 to 190 grams of protein a day probably. When you find yourself getting fried with your workouts, what what does the workout look like? What leads up to that? that? that? Um, Um, Um, usually, so like right now I'm doing MAPS anabolic and I'm doing it definitely one day a week and so I can feel really good.

Like today I'll go do like I haven't worked out since Sunday. So like today I'll go do Maps Anabolic day one and I can hit it pretty good. Like I feel really good right now because today's kind of a shorter work day, but by the time Saturday or Sunday hits and I want to hit day two, I'm still pretty fried. And so I'll either skip the workout or I'll do the workout at like 40%. Okay. Okay. Okay. Um and I want to keep like I guess [clears throat] [clears throat] [clears throat] I don't know.

I I just can't seem to get past, past, past, you know, [snorts] some of the milestones of like what I what I and maybe I need to get out of my head what I once was lifting, what I once could squat, and what I can squat now. Yeah. cuz my range of motion in a squat has definitely improved, but I don't even squat close to what I used to squat. Um, even in a shorter range of motion, I couldn't right now. I'm more concerned about the getting fried after one workout [clears throat] uh with everything that you're uh you're telling me.

So, I'm I want to dig a little bit deeper. Well, it sounds it sounds like he's overapplying intensity in those workout. Well, that's another question. Are you going to failure? Are you like hammering yourself when you feel good? Uh, no. I feel really good in the workout and then even when I finish the workout that day, um I feel really good. But I am like like if I get in a set of squats, even if I'm doing a lighter weight, weight, weight, um I'm going like if I'm feeling good that day, um I'm slowing the rep down and I would say it's like 80% effort, 80 to 90% max.

I mean, it's it's we're pushing max effort on those days I feel good. And then if I'm not feeling good, I dial it back. I might do a slightly lighter weight and I'll speed the rep up a little bit because I'm just trying to hit the motion. But yeah, the intensity is dialed back on those days I do not feel good. But if I feel good, I'm hitting a pretty intense. But you're not going to failure. No, not failure. No. Okay. Have you had your nutrient levels tested?

tested? tested? Uh, no, I haven't. Okay. This sounds to me like a potential nutrient deficiency. And I would also look at your hormones. Okay. cuz you shouldn't feel fried from one appropriate one appropriate one appropriate intensity maps workout a whole week later. You do have an active job. Uh but it's not like crazy. You are getting not bad sleep. You're getting good sleep. Uh you are hitting your protein. It sounds to me uh like a nutrient deficiency because you you've got kind of some of the symptoms of what like a zinc or more likely vitamin D deficiency would look like.

And that's an easy blood test. Real easy blood test. See where you're at. Um and vitamin D deficiency will feel like um you can't recover pain. Uh could be low mood definitely affect your hormones. I would also look at your hormones because if you're in chronic low testosterone low testosterone low testosterone that'll feel that way too. Then you're gonna then this it's going to feel like this also. Okay. Okay. Okay. Yeah. And those are easy tests. Those are real inexpensive easy tests to get. And um could that also be like not even like sometimes I don't approach soreness that much, but like there's definitely some tightness like in my hamstrings like little Okay.

Okay. cuz I'll feel that's when I it'll take me like even if I do a low effort day like day two of maps anabolic again I know the movement is is good at a lighter effort but it'll take me multiple sets of light effort and then it'll finally loosen up a little bit. Yeah. Yeah. Yeah. And those are the days I wish I could push the envelope a little more to continue to improve over time, but I have trouble doing that. Yeah. And you're you're where where you located?

You guys got a lot of sun there. Is it seasonal? Oh. Oh, yeah. Yeah. I'm I'm outside all the time. the time. the time. Okay. I would over here and Yeah. Yeah. Yeah. Yeah. Go ahead. Get Yeah. Get your nutrient levels tested. Very inexpensive test. And get your hormones level tested. I have a feeling that's where you're going to see uh what's going on. If those come back good, if everything's great there, the next place I would look would be any kind of heavy metal or mold um exposure because the symptoms that you're that you're giving me based off of the stuff you're doing and all that um it sounds like you're you're either nutrient deficiency or your body is is dealing with um some kind of chronic stress coming from an external source like a heavy metal or mold.

Okay. But I would, if I had to bet, and I don't know, we can't know unless we test. I'd say it's a nutrient deficiency. And I've had a few of these with clients where it seems like everything's good, but like what's going on? Then we then we suddenly they start supplementing with vitamin D and like a week later it's like you just turn on the lights. Everything's feeling better. Okay. Okay. Okay. So, don't change the program. Keep the programming as it is and focus on those two things.

Look at those two things. You're not overdoing it. I mean, I think that should be able to recover. Yeah. If you're not training to failure, you're only doing MAPS anabolic, you're even backing off on intensity when you don't feel like it, you're hitting you're hitting your protein intakes, you're getting seven uh seven hours of sleep, good days, eight. I mean, you're doing a lot of the things that would we would normally go like, okay, here's like if you were really undereating uh protein, you would feel this way or feel like 5 hours of sleep.

Yeah. But those but those two seem to be okay. And so I I'm with S like you're you're it's most likely something else. uh going on here and and low low testosterone or a nutrient deficiency would be the next two places. You get them all tested together. It's a real easy inexpensive test uh that you get from your doctor. And you guys have partners for that, right? right? right? Uh you can go functional medicine if you want, which will be out of pocket. Uh but if I mean you you know you you work for Pepperage Farm, I'm assuming you have have have medical insurance.

medical insurance. medical insurance. Well, we're independent contractors, so I have to pay cash for all that type stuff. Okay. stuff. Okay. stuff. Okay. But I mean I can do that. That's not like a a huge deal. I wasn't expecting this answer. So I maybe I'm but I do this this makes more sense cuz a lot of times I'm like just stop being a [ __ ] and just push the envelope. But I did that before and messed up my back. So I'm trying to do that again.

that again. that again. Which also is another sign too is that a little bit of you pushing it and you get an injury. So it's a super easy test. So what you want is a full hormone panel and you want a nutrient uh um panel which will include uh vitamin D. And okay, you just get those and see what they say. they say. they say. Alex, how's how's libido? Oh, it's Yeah. Yeah, it's it's good. Okay. My wife probably wish it was a little less. little less.

little less. Okay. Well, that's a good sign. Yeah. Yeah, that's a good sign. Yeah, that's a good sign. But just so you know, I had low I had really low testosterone. My libido was okay. okay. okay. Yeah. So, it doesn't mean that I just I wanted to know cuz if if you also had low libido, it almost Yeah, that would be point to testosterone. testosterone. testosterone. Yeah. But I Yeah, I've thought about that before, but I know that doesn't answer that doesn't answer all the questions.

And again, there's days like I'll wake up and since figuring out the back problem, there's days I would wake up and I feel because for years when you're dealing with chronic pain, like it it you're just exhausted all the time. And then I I like got to a point once I fixed that, there'd be days I'd tell my wife, man, I feel 22 again. Like I can't believe the energy levels energy levels energy levels I'm at. And then probably like the last six months, I don't have the pain, but I wouldn't say the energy and the ability to push a workout is where I wish it would be.

would be. would be. Yeah. Yeah. Yeah. Yeah. Why don't we do this? Great. Eight might be good. Just I mean obviously like the the amount isn't the issue and like we're kind of talking about that, but I think like just doing one thing a day uh to express some movement and contraction would be good. Yeah. In the meantime, I'll send you uh maps grade 8, which you could totally follow and see how you feel. Uh, but why don't we do this? Why don't we have you back on in 60 days, which will give you enough time to do your test, your test, your test, both those tests, and that way if you come back and they're they're they're good, we can start pointing you in different directions, or if they're not good, then we know what the answer is.

Gotcha. Okay, that sounds great. Yeah. We'll see you in 60 days, dude. Thanks, guys. Appreciate you. Yeah. Yeah. Yeah. I know I probably made him a little scared, but um but that's what I mean because because it's not as intensity, it's not the volume. Yeah, his sleep's okay. He's not, you know, his age is okay. His protein is okay. Yeah. [clears throat] Like I mean, he should be able to recover from that. Those are kind of the order, you know? It's like sleep and I'm hoping it's heavy metal or or or mold cuz that's a much bigger pain in the butt.

the butt. the butt. You got to move or like Yeah. Yeah. Drastic. Yeah. Drastic. Yeah. Drastic. My dad, this happened to my dad and my dad, okay, is always outside. He's always outside and he had his pain was getting worse and worse and worse. He'd feel like low energy. Didn't know what was going on. Go to the doctor. they take here, take ibuprofen. Oh, you need more stretching. Oh, you and this happened for a while. And now my dad's much older. My dad's also worked hard labor since he was nine.

So, of course, he's like, "Oh, I guess my body's just breaking down. MRI show arthritis here, arthritis there." He went and got a routine blood test. His vitamin D was low. We started taking vitamin D. It was like boom. Total change. It was like such an easy cheap. easy cheap. easy cheap. Yeah. It's like a light switch. Well, you know, you know, my theory on that I've shared with you before my own experience. experience. experience. Maybe it's like a certain level that you're used to. Yeah.

It's like he's he was his was so high like he was probably I bet if you were to ask him in his 30s and 40s he was in the sun way more than he is today at his age being retired and stuff. Um I think of myself as a teenager and and uh and kid. I mean I lived in the sun on the lake like just 24/7. And then it wasn't until a few years after working at the gym where I was under fluorescent lights all day.

day. day. Still active. Still active. Still active. Yes. And still go outside. I still I still did outside stuff but nowhere near the frequency uh and amount of exposure as as as vitamin D deficiency is relatively common and suboptimal vit vitamin D is very common. So uh it's not a bad place to look. I just I'm hoping it's that because that's an easy thing to fix. If it's not that then it's like okay we got to look at a little deeper which then is a bit of a pain but yeah we'll see.

Our next caller is Dale from Connecticut. Connecticut. Connecticut. What's up Dale? How you doing Dale? What's up? What's going on guys? Huh? How how can we help you? Uh just want to say thanks uh for taking my question. Really appreciate it. Um so I'm going to do an abbreviated version of my question. But uh my question is uh what approach modifications and or MAPS program would you recommend for someone who wants to put a lot of muscle on and get stronger but has some nagging injuries that prevent uh doing certain lifts like squat for my low back and uh bench my front shoulder.

um possibly from CrossFit. Um someone who struggled to put on muscle in the past, but uh I'm pretty sure I wasn't doing anything right. So, uh after listening to you guys, um just a little background and context, uh I'm 40 years old, 6'2, uh 162 lbs currently. Um somewhat active, but um not working out as consistently as I'd like. Um, I stopped doing CrossFit, uh, probably like eight, nine months ago. And, um, I was in pretty good shape, but not where I wanted to be. And, uh, I've gained a bunch of fat and, uh, probably lost some muscle since then.

Um, I've always leaned toward being more skinny. Um, and always kind of thought of that myth of being a hard gainer. But, um, I was doing CrossFit for about four to five days a week. Um, for about 2 years and uh, I quit because I was in a pretty bad place physically. I was like really run down. Uh, all my lifts were uh, suffering and they regressed. Uh, I couldn't touch any of my 1RM from like previous strength cycles. Um, I was also full carnivore for most of that.

Yeah. Uh, I've had uh struggled with gut issues for the past like 8 10 years and uh I did a lot of keto carnivore on and off, but then I did a stint of about three years of of full carnivore. Um but towards the end um I started reintroducing carbs and I was tolerating them doing well. So uh I was adding them in in the last strength cycle and it really didn't seem to help. Um in hindsight I probably was overtraining, undereating. So uh even with the carbs, I probably still didn't have uh enough calories.

But um and just to speak to the injuries, uh I herniated a disc like 15 years ago. uh got X-rays, went through a chiropractor, he got me mobile again, but um after that um a lot of reagravations and triggers, lifting stuff um and I'd be back at the chiropractor. Uh I actually went through uh physical therapy twice for it because it was pretty bad. And um then my front shoulder uh that happened during CrossFit probably after about a year. And uh it's just, you know, in the full range of motion of like dips, uh bench press, push-ups.

Um I'll get this really bad pinching pain in my front shoulder. So um I have a three-year-old and I have like a limited work schedule. I do have like a kind of decent home gym, but uh I [snorts] was looking at maps 15 and uh I'm like I don't want to get this and uh not be able to perform some of the the lifts or you know how to modify them or aggress them or whatever. So um yeah, that's where that and like the diet piece.

Um, now that my diet's opened up, kind of not sure where to go if I want to get well, I kind of have an idea now from listening to you guys, but uh, you know, uh, my my biggest goals are, uh, strength and, um, you know, putting on muscle. So, um, good. good. good. Yeah. Yeah. Yeah. How's your gut health now? It's much better. I think that, uh, that stint of three years maybe really helped. Um, but after reintroducing carbs, um, I seem to do fine with them.

I just have to sugar is really the big thing. I can't do too much of that. Okay. If you So bumping your calories and eating more isn't an issue or do you start to get gut issues if you just start eating too much? As far as I know, no, I don't think it would be an issue. Okay. Okay. Okay. But yeah. But yeah. But yeah. Okay. It's actually a pretty simple formula [clears throat] uh for for you so long as the gut health doesn't become an issue because if it does, you got to solve what that is.

Um and then that would be a functional medicine practitioner. Uh yeah, we we you got to get on a bulk. Um and MAP Symmetry uh would be your program or MAPS 15 symmetry would be your program. What does your sleep and activity outside of uh workouts look like? What's your sleep look like? Sleep's not great. I've always struggled with sleep. Um I tend to if I can get good sleep, it's like 7 hours. Um I having a three-year-old, she's kind of going through like a little bit of regression right now, so she wakes up like in the middle of the night sometimes and sometimes and sometimes and has a bad dream, you know, whatever.

her that that kind of will affect it. When you do get uh like she doesn't wake up or whatever, are you able to sleep all night? Do you or do you wake up in the middle? the middle? the middle? Uh most of the time I wake up at least once. once. once. Okay. So, maps 15 symmetry. You got to eat in a bulk. Um so that's going to look at least like 30 3,3500 calories. Eat your body weight and protein probably two twice as much in carbs at least to make up the rest in fat.

Um, and what I'd want you to do before going into maths 15 symmetry is do our 7-day overtraining rescue guide, which is free. Um, and you can get that at mindpumpfree.com, but I'll have Doug send that over to you, the link uh to it. it. it. Awesome. Follow Awesome. Follow Awesome. Follow map symmetry, too. Yeah. And he's also going to send you map symmetry 15. So, do the 7-day overtraining uh rescue guide first. That's week one. Get into the bulk right out the gates. Um, and after that 7 days, follow MAPS 15 symmetry and that's going to help with the pain.

It's going to help with the imbalances. Uh, use a weight that's appropriate. So, if it hurts, go a little lighter. But I think it'll balance things out and start 3 to 5 minutes in between sets. So, we're real strength specifically focused. focused. focused. The only thing I would add to that is some sort of a mobility routine. Um, I don't know if you got one from your PT or uh you had one when you were at CrossFit. Did you have anything that you were doing for like the hips and and your up, you know, upper back and things like that?

Were you doing anything? Yeah, a little bit of for the hips. Uh back has always been just um you know, like extensions and stuff like that, but nothing really uh beyond that. When you were talking about the front shoulder pain and you were pressing it with your hand, can you feel it if you push on it? If I push on my shoulder? Yeah. If you push on the area, can you find a s a sore spot? No. No, not really. Okay. So, but where you're poking looks like bicep tendon inflammation.

Uh, so you might want to try some bicep static stretches. Like literally stretch your bicep out on that arm. It usually looks like the arm goes behind you with your arm totally straight and you do a static stretch there. And if you notice pain relief right out the gates, then it's it's probably that. Use a doorway sometimes for that. Helps. Yep. Yep. Yep. Okay. Yeah, Okay. Yeah, Okay. Yeah, that's that's that's it. Follow that protocol. Bulk 7-day rescue guide. jump into mass 15 symmetry. Um, and so long as your diet is is good, you're eating adequate calories, you'll get stronger for sure.

for sure. for sure. Awesome. Awesome. Awesome. Y, Y, Y, that's it, brother. Yeah. Yeah. Yeah. All right. Thanks a lot, guys. I really appreciate it. appreciate it. appreciate it. You're good, man. Reach back in if you run into Yeah. Reach back in if you have any challenges. any challenges. any challenges. Yeah. Yeah, for sure. Thank you. You got it. Uh, send him a a a half off for Prime Pro also. I think I think he would benefit from benefit from benefit from totally totally totally adding some mobility stuff just for like scapula.

I feel like we need a a CrossFit recovery guide. Dude, Dude, Dude, you guys think that's actually a good idea. You know what it looks like? Stop doing it. it. it. Stop it. Stop it. Stop it. Do this. This is your new formula. Hey, dude. At CrossFit for 2 years, four or five days a week plus carnivore. Dude, carnivore. He's not like no energy and you're doing all that crazy. No wonder. Wonder. wonder. Wonder. wonder. Wonder. I know. I know. I know. Yeah. Yeah. Yeah. We also have a sale going on.

The summer sale. All programs. Everything. All programs. All mods. Everything. bundles 40% off right now. Go to mapsfitnessproducts.com. mapsfitnessproducts.com. mapsfitnessproducts.com. Use the code summer40 and you can get as much stuff as you want. It's all 40% off. off. off. Our next caller is Elizabeth from Wyoming. Wyoming. Wyoming. Hi, Elizabeth. Hi, Elizabeth. Hello. Hello. Hello. So, thanks for having me on today. I really appreciate it. Yeah, sure. Yeah. How can we help you? Okay. So, like I said in my email, um I have been working out with a friend a couple times on and off and I've told her about um how important it is to rest between sets for weight training and muscle growth.

and she was kind of hesitant, but she went along with it cuz she was working out with me, you know, and she tends to be one that's she's an endurance athlete, but she also likes to weight train. But when she's invited me, I'm like, that just sounds like a bunch of cardio. of cardio. of cardio. And um so her husband is a very proficient um physical [clears throat] therapist who I've actually been to see. He's really incredible. But she was saying, "Well, you know, my husband said that's not true." And so, I've just wanted to have a conversation either with her or him, but I wanted more to back up my what I'm saying about how important rest is besides just Well, on this podcast, the mind book guy said it.

So, um, So, um, So, um, how else would you, um, recommend that I have that conversation? Then I know like even if you just do a Google search it says best arrest 3 to 5 minutes but um anyhow that's my question. How how would you recommend having this conversation? Well maybe yeah maybe his angle where he's coming from with her is from a movement perspective because that's what how a physical therapist would normally and and whether you're resting a 30 seconds or 3 minutes practicing the movement has tremendous benefit and is good for you.

Uh but in regards of building muscle muscle building, he couldn't be more wrong. Yeah. So it's if that's where he's going for. So yeah, this is interesting. So you you basically want to win an argument. Um well, I mean, yes and no. But I also cuz she's like, I want it all. I want to have endurance. I want to be strong. I want to be flexible. And I'm like, okay, but if you want to be strong, like stop doing so much stuff and just And the studies are pretty clear on this.

The best way to do that, to have all of it, is not to do it all in in in a single workout. It would be to cycle and run and run phases of each. I'd really like to hear from him because it's interesting to me that a physical therapist would say that. So, I wonder if he's saying something else and she's hearing what he wants to hear or, you know, if he's saying you can you can still build some strength by, you know, doing it this way.

Uh, which selective hearing, but you're very limited. Um but the the data on like what makes strength training strength training so anorobic uh training versus aerobic training is uh like the most it's like some of the most established most established most established um science uh in the science of exercise. It's like super it's not even something anybody debates because it's very very clear. So [clears throat] it's interesting to me that he would say that. Uh, but I mean honestly, Elizabeth, like a simple Google, you could probably send him, you know, 20 pebb cycle video.

Yeah. And it's just it'll it it'll just So it's like I'm wondering if he's saying something else. Uh because because you have to what you're training when you're training for an adaptation. an adaptation. an adaptation. What you're actually training is an energy system. energy system. energy system. Okay? So if I'm training for endurance, I'm training the energy system for endurance, which is glycolytic. when I'm training uh which which strength also involves that, but I'm really focusing on something called ATP. And so when I'm training for strength, if I go pure glycolytic, I'm going to get stamina.

I'm not going to get a ton of strength. Um but if I want to get strength and explosive power, then pushing into fatigue in that way uh takes away from that. And you can just look at athletes. Look at endurance runners versus sprinters. How do sprinters train sprinters train sprinters train versus marathon runners? Sprinters sprint. Yeah. Then they walk back real slow. Anorobic. They wait for a while. They take their time and then they sprint again. They're not like running as hard as they can for long distances because that would be uh stamina.

uh stamina. uh stamina. If I had to guess how this conversation went, I can imagine I can envision the two of you working out together. She's doing her crazy circuit training with no rest period and you're telling her, "Hey, uh, Mind Pump guys talked about this before. this before. this before. if we want to build muscle, we need to have longer rest periods. And then she goes back to her husband and says, "My friend tells me that I need to have longer rest periods if I want to build muscle." And he goes, "That's not true." So, and with with that in that context, if it went like that, he's right.

You can build some you could definitely build some uh muscle and build some strength um without very limited. limited. limited. Yeah. But you're but you're limited to that, right? And at some point, she will adapt to that mode of training. And then the best thing for her to do would be to move out. And I'd love to have that argue with them all day long because I'll I'll concede that yes, if she if somebody who never lifts weights lifts weights in a circuit fashion, they can absolutely build some strength and build some muscle, but it's very limited to how long.

Like so she'll build a little bit, she'll adapt to that and repairs and then she'll plateau and so the next and then again the next best thing that she could absolutely do would be to to change. Now, and the opposite would be true if I if she was a powerlifter who rested for five minutes all the time and for 10 years she's done that. Throwing her through a circuit training with short rest periods uh would would build muscle too, but if that's what she trains all the time, uh it's not maybe I So, I mean, look, all you got to do is look at uh how strength athletes train versus endurance athletes are very different.

Yeah, Yeah, Yeah, it's very very different. They look nothing alike. Um now, often times you'll hear someone that says, "I want everything. I want endurance. I want strength. I want stamina. I want flexibility. And so, and and you can get a little bit of all those things, but you'll never be great at any one of those because you're trying to do all of them, them, them, which is okay if that's what you want. Um, so, you know, it really depends on the individual. Um, but I will say this, uh, you have to be very careful.

Programming gets really, really nitty-gritty when you're trying to get everything because the tendency is to overdo it all when people want that. Um, so that's a different conversation. Yeah. And I Right. Yeah. And she's I mean she's definitely one of those people that I mean she really enjoys it and you guys would say yeah you're way overdoing it but you know I mean that's that's like you said another conversation you know and she's fasting and stuff and I'm like you're making your life too hard. But um But um But um Elizabeth Elizabeth Elizabeth I mean you know you know the best way to win these arguments is to not have the argument to just go do the thing.

Go do your thing. And and when when she sees your transformation and strength and all the things you want to go, you're like, I kind of I tried to tell you. I tried to tell you there was a better way to do this. How tied How tied are you to training with her? Is this really important that you work out with her? Oh, it's it's just been a handful of times. She's she's It's funny because she's actually my boss and so we were traveling for work so we went to the weight room together and she was like, "I'll do your thing, you know, workout with you." And she did and we've done it a couple times and it's fun because you know like at work we'll take a squats break and we'll go do some air squats at 10 and three and we get a bunch of people and it's but um yeah I mean I I like to do some strength training and cardio like four days a week or so, three to four days and she's every day and I'm like nah.

I'll give you a little life advice because she's your boss. Yeah. Uh, you know, don't push too hard to try to win this argument, you know. you know. you know. Oh, yeah. And you just And we're we're good friends, too. Okay. Yeah. Just train yourself. And when you do your workouts with her, if you're just having fun, going to have fun and if she asks you questions uh about your training, you can answer them. But it's really hard when somebody's set somebody's set somebody's set on something like this, it's really hard to convince them otherwise.

You got to kind of wait it out until they really come back to you. Yeah. Best thing to do is just go get strong on your own and then bury her in squats. squats. squats. That's exactly what I would do. Say, "Hey, how's that circuit training working out for you?" No, no, no. That's what your boss do. boss do. boss do. Well, and I think it's it's working out because, you know, I mean, we've worked out together two or three times tops and we are good friends and we can have those conversations and it's not like a deal with work at all.

But um but she came back to me and she was like, "Hey, I mentioned that to Craig." So in my head I'm thinking, "Oh, so you thought about that and you questioned the way that you were working out." So I was kind of like, "Okay." "Okay." "Okay." Yeah. Yeah. Yeah. Maybe it's working. I don't know. Yeah. Yeah. No. Yeah. Just keep doing you. Yeah. You can refer our podcast, too. I mean, she can just listen to how we describe. describe. describe. Oh, I do. Okay. Okay.

Okay. All the time. I'm like, All the time. I'm like, "Do not let your 20-year-old get onto GOP1. She just needs to work out like train." train." train." Yeah. Oh, yeah. Uh if you by the way since you since since you like this stuff and you're you like uh I don't know if you use our askmindpump.com but our AI is incredible for this. Well, it'll pull up episodes and stuff. Yeah. So like you Yeah. You So you could have prompted the ask mind pump, but you could have got like a really good like breakdown of breakdown of breakdown of argument and also clips.

So Oh, that's a good point. Yeah, I kind of I don't know. I hate the AI stuff, but I got it. got it. got it. I get it. Good for you. You I get it. Good for you. You know, here's the other thing, too. And just this is a trend. I don't know if this is true or not, but in my experience, when you have a couple that are both somewhat into fitness and one of them is really overtraining a lot, uh, the other one tends to be the same.

And so, you get this kind of this this have a heavy bias. Yeah. So, they start to feed into it, you know, like they're both just overdoing it all the time. And so, I don't know if this is the case uh with both of them, but that might be it. Yeah, it could very well be. I mean, they run together a lot. I think that's their main thing is runners and so you know and I'm like you know if you're outside and you're running together like I'm not raining on your parade at all but if you want to get strong like you actually want that you have to rest and you got to eat too correct she probably doesn't need Oh yeah eating well at least she's big on protein too I was like well I can I can guess she undereats and over well she said she intermittent fasts already too she's she's a faster a runner and a circuit trainer flags.

I already I already can picture her. I know exactly what she looks and trains like. trains like. trains like. Well, tell her if she ever gets to a point where she gets frustrated or hurt or burnt out, right? Uh have her write in and we'll we'll we'll help her out on air just like we did with you. You guys similar is Are you similar in age or is she a little bit older? How much older is she? No, she's in her 40s. I'm 27. She's 39.

Okay. Yeah. Yeah. Yeah. Yeah. Yeah. Sooner or later, her body will let her know. know. know. Yeah. Yeah. Yeah. Yeah. I mean, and she's she's doing she's good now, you know, and but Yeah. I and it's I mean that was kind of an example too, right? Because I'm not trying to call in for someone else, but it's also um something that I have run into at my gym. But anyhow, so I appreciate your help, guys. It's common. Yeah, you got it. Thanks a lot. lot. lot.

You're on the right track. Stay the course. You know what you're doing. doing. doing. Use your intuition. All right. Thank you so much. I appreciate it. appreciate it. appreciate it. I got it. Yeah. When she threw it was my boss. boss. boss. I mean, I adjusted barrier to the squad. She's coming back in with her husband support. support. support. But I mean, I'm surprised cuz I'd like to talk to him. Do you I think it went down exactly like what I just said. I think they were talking and she's trying to convince her, hey, we we got to rest if we want to build muscle and she's like, "No, I don't think so." And then she went back and told her husband, "Hey, my friend tells me in order for me to build muscle, I have to rest for this long." And he's like, "That's not true.

I bet it went down just like that." Yeah, maybe. Yeah, maybe. Yeah, maybe. And exactly. I mean, otherw like I'd love to have him on the podcast. So, I'll have I'll have that debate all day along with you. Yeah, but it doesn't make sense. A physical therapist would know better. They know this. No, a physical the a physical therapist. Well, they would they but they understand uh training modalities. They understand like he's correctional exercise. I guarantee he ain't doing circuits. circuits. circuits. That's what I'm saying.

He's trying to get people stronger, too. He's a He's a runner. Yeah. Yeah. Yeah. How many physical therapist runners do you know? you know? you know? Yeah. Uh, I knew a few, but I'm saying knowledgewise, maybe he doesn't apply it, but he, you know, I'm wondering that's that'd be weird coming from a PT to say that. Yeah. Yeah. Yeah. Our next caller is Jenna from Wisconsin. Hey, Jenna. Hey, Jenna. Hey, Jenna. Hi, Jenna. What's happening? Hey, guys. How's it going? Good. How can we help you?

Good. Thanks for taking my question. Um, I've been listening for probably seven to eight years now, and you guys have really added a lot of value to my life. So, I really appreciate you guys so much. so much. so much. Thank you. How can we help you? Okay, so my question is, and I've condensed it just a little bit for time sake. Um, I've been dealing with a reoccurring right side hip/soaz issue. Um, and I think it's a tightness that flares up after heavy lower body lifts like squats and deadlifts.

Um, should I continue working through this using map symmetry or do I need to take a step back and modify my programming more aggressively before pushing lower body strength? So, a little bit of context. I'm 31, mom of 2, 5' 10, 187 lbs, and I've been lifting for probably about 10 years now. I recently started symmetry and noticed on my right side, especially during like the single leg um suspension squats, my form seems to break down a bit on that right side and I do feel some discomfort in my quad and hip area.

hip area. hip area. Um, I also recently had a trainer assess me and she said nothing major stood out as far as like the different movements she had me go through just a little bit of tightness in my posterior chain. And I've been given uh a lot of corrective exercises, but I do feel a little bit overwhelmed and would like a simpler approach if possible. My overall goal is I want to keep building strength, but I don't want to reinforce this imbalance and tightness. I feel like it's kind of been limiting me for a while.

Yeah. You know what's interesting about this, Jenna? So, um, so tightness, um, usually usually usually uh, looks like we got to work on strengthening the core, we got to work on hip strength and stability. But in people who strength train a lot, work out a lot. Um it sounds like, you know, you you've been doing this for a while, you know what you're doing. Uh sometimes it's actually weak hip flexors. I know that sounds crazy cuz we're told it's tight, but uh I've encountered this. Uh I've seen other people encounter this and and for trainers, this is like a mystery sometimes because that's almost never the case with the average person, but with someone like you, that might actually be the case.

And so hip flexor strengthening exercises may actually be what you need to do. Okay. Yeah. And like uh the trainer that I did meet with recently, she did give me some movements to do that would help with strengthening the hip flexors cuz she kind of had an inkling that that could be part of it cuz she said it didn't seem like it was super glaring like like like but I do tend to notice a little bit of tightness, but it definitely like flares up after those like heavier lift days.

It's usually the next day that I notice it. What's the hip flexor uh like strengthening exercises that she's given you? you? you? So like she had like the one where you like sit on the floor and you have the kettle bell in front of you and kind of lift your leg over and up kind of on each side. Um she gave me um like clamshells with a band and I don't know if that seems more like um adductors. Yeah. adductors. Yeah. adductors. Yeah. Yeah. Yeah. Yeah.

Yeah. Um, but she gave me a different like like hip like shifting movements. Um, like squeezing a foam roller between my legs a little bit. Um, more like a primer type of thing, but I feel like a little bit overwhelmed with how many different exercises and things that I have in my tool belt. I don't really know what's going to move the needle. the needle. the needle. What do you call your your suspended plank one with one leg? What do you call that, Justin? You know what I'm talking about?

Oh, the suspended plank with the uh suspension trainer. No, I think you you were going to do it on this on the bench right here. What? You were You were You were Oh, yeah. I don't know what you call that, but I lay on a bench and uh actually grab the bench behind me and I have my foot with a kettle bell and I'm pulling my leg uh in towards my chest. So, when you when you when you do the one where you're on sitting on the floor and you bring your leg over the kettle bell back and forth, do you notice any relief?

relief? relief? Um, Um, Um, I guess I didn't I didn't really notice anything. I feel like some of the movements that I've been doing have been making a little bit of a difference cuz I feel like it's more isolated where I don't notice it as much unless I do lift heavy. Whereas for a while it was kind of just like in the background like always kind of there. I feel like it's a little bit better now that I've been incorporating some of these movements. I don't notice it as frequently.

So, I think maybe I'm moving in the right direction, but it'd be nice to just kind of narrow down. I got a movement for you. So, do you know how to do a Roman chair sit up on a bench? Do you know what that is? Mm-m. [clears throat] Okay. So, sit on a bench so that it's this way. Right. So, you're sitting [snorts] in the middle of it. Right. So, you're sitting in the middle of it facing this way. Anchor one foot in a dumbbell. The one with the hip flexor that feels weak.

Lift the other leg up and lean back like you're going to do a sit up and come up. This is a hip flexor exercise exercise exercise and [clears throat] it's a strengthening one. So going over the kettle bell back and forth is good. Uh but it's very minimal on its strengthening. The one that I just said you could try some of that and I would do that a couple days a week and I would back off on the weight and intensity and everything else and see if you notice an improvement.

Symmetry is a great program to follow. I think you stay in the first three phases of that and and repeat it. Yeah. and just just stick with that unilateral protocol for a while and you're going to see some of that just naturally strengthen and and uh eliminate some of the discrepancies. the discrepancies. the discrepancies. And what it looks like is literally two days a week you would do like three or four sets of what I said. So you're sitting on the bench, hands behind your head, one knee is bent, foot under a dumbbell, the other one is up, and then you lean back like you're going to do a sit up and then maybe Doug can find a video so we can send it to her.

I don't know if we have We should do a series on this cuz we've answered a couple like this. And the reason why Got it. So, I like Sal's movement so much. The the trainer at least she was heading down pointing the right direction. right direction. right direction. Yeah, she's pointing the right direction. So, I don't I don't want this come off like I'm criticizing, but in that position when you're sitting like that, it it's shortened already. S's going to take you through a full range of motion.

And so, you're going to get a full stretch and contraction on and you're strong so you can do it cuz it's a hard movement. Uh you don't need any weight and you're just going to real slow come back and come and and the foot that's anchored that's the hip flexor you're working. the other leg you're taking off so it's not because you know if I put anchor both feet I could turn into an ab exercise that's not what I want I want that one foot anchored lean back until you feel the tension sit back up and do that like a few sets twice a week back off on the intensity stick to map symmetry first three phases and see how that feels that feels that feels what would you call single leg soaz crunch crunch crunch would that pop up maybe single leg soaz crunch I'll look for something for you I mean I have links but yeah they're uh tutorials online tutorials online tutorials online yeah but you you understand what I'm saying can you picture what I'm saying?

Okay, there. Okay, there. Okay, there. Yeah, I can. Yeah, definitely. Why don't we have you on in a couple months so we can see how it work for you? you? you? Okay. Yeah, definitely. So, just that couple days a week, just kind of add it in like at the beginning of my workout or something. or something. or something. No, do it at the end and and and yeah, twice a week and go lower intensity on the movements that tend to bother you uh for the first uh few phases of symmetry.

Don't go in the 5x5. So, stay in the unilateral. Um and then we'll see. You should notice some improvements. So if I'm right, then you should see some. I mean, we'll talk to her before the 5x5. So we're because the 5x5 is 3 months down the road. So So we'll have you up on a So we'll have you up on a couple months. couple months. couple months. Okay. Yeah, I'm actually in phase two. I just started phase two. I think I just did the third workout in phase two recently.

So recently. So recently. So good. When you get to the when you get to the 5x5, cycle back through and then keep keep keep start back over to one. So don't go through the third through don't go through the third phase. Go back to phase one and then we'll be in touch with you then. Okay. Yeah, that sounds great. Thank you so much. I really appreciate your time. All right, All right, All right, we really need to make a little MPTV because I've been I've been it is but it isn't.

You know why? Because Because Because we we have a an audience bias of people that work out. You're right. You're right. You're right. You know, like it's not common in like the average person, but the people that actually work out, like you said, athletes and Yeah. like uh people that work out a lot because you need a balance of strength between the all the muscles of the pel the pelvis uh the hip complex I get issues like this all the time when I'm not addressing like mobility stability and strength stuff in my hips and and I'm hip and I'm pushing the weight that they start talk it starts talking to me and I start feeling it all over the if I don't do that stuff so it's like so this is why I think uh it it's it is more common in our audience and then also you're in a shortened position all day seated with our And so it's like, yeah, dude, I need to express that range of motion and strengthen it.

strengthen it. strengthen it. Got to give credit to the trainer, though. The fact that that she cuz that's not a common thing that a trainer would think to go unless you have some pretty good experience with somebody uh to know that. So, that. So, that. So, she was heading down the right track. But the the movement you uh talked about that's going to one I was talking about, Justin, you you do like a plank where your balance your balance your balance that's hard. that's hard. that's hard.

Yeah, Yeah, Yeah, that's really hard. Like what you just said is like you got to really have good strength to do. Yeah. Yeah. I don't know what you call it, but that was what I was looking for that you do. You do it like I don't know the name for it, otherwise I would have thrown that. But what S said is a really good one because it take it's going to take her through full range of motion through it and she'll get a good stretch and contraction on it.

So, it's a little bit more superior to the, you know, lift your leg over the the kettle bell back and forth. Totally. All right. I know you like that episode. If you did, check this one out. So, let's say you decide to do 100 squats every single day. What happens to your body? Some pretty cool stuff. talk about this. about this. about this. You get stronger if somebody Hey, thanks. You give away the first one for sure. Actually, you know, uh, a lot of people, um, it sounds obvious, but then you have a lot of people like, well, you can't do that every day type of deal.

Uh, you have to do them the right way, right? I think a 100 squats all at once is probably not a good idea, but spread out throughout the entire day, you for sure will get strong. You can easily overtrain.