7 Muscle Building Exercises You Have Never Done (But Should Start Immediately) | Mind Pump 2889

Key Takeaway

Want rapid muscle gains? Do exercises you've never attempted before and master them. This 'novel stimulus' hack triggers neurological adaptations similar to beginner gains, even for experienced lifters. Choose movements with proven pedigree—like bent presses, circus presses, or weighted carries—that challenge stability and coordination. As you improve technique and add load, you'll see strength jumps that carry over to your traditional lifts.

Episode Overview

This episode explores seven unconventional muscle-building exercises that most people have never tried. The hosts discuss old-time strength movements that have fallen out of favor but offer tremendous benefits for building strength, stability, and muscle when mastered.

Full Transcript

Transcript of 7 Muscle Building Exercises You Have Never Done (But Should Start Immediately) | Mind Pump 2889 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

Here's Here's a muscle building hack. Do an exercise you've never done before and get good at it. That's why we came up with the seven best muscle building exercises I'm pretty sure you've never done. So, check them out. Add them to your routine. Watch what happens. Let's go. Yeah, this is a bangers on here. Yeah, this is an interesting list right here. here. here. Yeah. Yeah. Yeah. Yeah, this is uh definitely different. I'm like I'm looking at it going like I can't remember can't remember can't remember the last time I seen anybody do any of these in the gym.

Yeah. And I'm I'm just going to you know a little bit of like uh I guess history or context. Lifts fall in and out of favor with strength training all the time. We've been doing it for so long that we've seen trends come and go. Yeah. Yeah. Yeah. Um and it's not because people stop doing an exercise because it's not effective and then they start doing some because they're effective. Sometimes that's the case. Uh but often times it's because they just get popular because a particular lifter or let's say social media person uh promotes something like I I'll give a good example, okay?

Like uh we I was training people in the late 90s, okay? I started uh as a kid and for a long time nobody squatted or deadlifted. Nobody did barbell squats or barbell d and it wasn't because they weren't effective. Everybody knows now they're super effective. It's just bodybuilders weren't really doing them at that time. They were using leg presses and other machines. And so people just kind of stopped doing those two. two. two. Gyms weren't set up for it as much. That's right. So people kind of stopped doing them.

Uh so that's kind of, you know, one example of of how and why. And so I I at one point in my career as a trainer. I started to study uh lifters from like the bronze era, the silver era, the golden era. I started looking at Olympic lifters and some of the auxiliary movements that they did and powerlifters. Uh, and I started to find all these exercises I'd never heard of or done before. Man type lift. Yeah. And I would practice them and I'd get these crazy benefits.

And part of the benefits were, well, number one, a lot of the reasons why lifters did these in the first place, especially bronze era or especially strength athletes, because they saw carryover. They would do them because they were exercises that made them strong. Um, so that's, you know, kind of one reason. Um, and number two, um, they got great results, uh, on their bodies. And so studying these um I was able to include some of these exercises never done and you get those newbie gains. Again, when you do an exercise you're not good at cuz you never done it, especially if you're an experienced lifter and you start to practice it and get good at it, you get these gains uh that happen.

Uh yeah. And a lot of times it addresses like uh weaknesses that you don't realize um will fill a lot of gaps for conventional style training. And so like you start to kind of venture off and do a little bit more obscure type lifts, but um they probably fell out of favor because they're a little uncomfortable. You know, it's a little challenging for you to get in these body positions, but once you, you know, adapt to it, get strong at it, it's amazing what now you can take that into just your conventional lifts.

conventional lifts. conventional lifts. Oh, especially these that we're highlighting right now. I mean, I' I'd argue that I don't there's going to be very few people that attempt any of these and don't and don't because they feel good at them. Yeah. Yeah. No, most people this they'll be and so even more reason to stick. Listen, if you're if you've been lifting for more than 3 to 5 years, you know, the the the gains come on much slower at that point, right? If you've been consistently lifting, like after 3 to 5 years, the gains are slow.

And so, you're always looking for ways to to to see a a jump in strength or a change in your physique. And one of the greatest hacks is finding a novel stimulus like this. Uh and and a novel stimulus that has all kinds of benefits and carryover is like a win-win. It's like these these are not just like novel stimulus because you could do weird exercises that are novel, but these are great movements that pedigree. that pedigree. that pedigree. Yeah. And that and that carry over to Justin's point to other traditional lifts that like you get good at these and you'll see the bench press and the squat and the deadlift go up.

and all those. those. those. So doing, you know, a phase of some of these movements uh incorporated into your routine and getting good and strong at them uh of tremendous benefits. Totally. So I'll start with the first one and this is probably the best example that I can think of of a lift that went from being the most popular, one of the most well-known lifts to complete obscurity, complete obscurity, complete obscurity, completely forgotten. And it's the bent press, the shoulder bent press. The most old timey lift I think there is of all these.

This is how they competed. There there were a few oldtime lifts uh like the hip, you know, I think what do they call like the hip hip lift or whatever they one one one basically big hip bridge. Yeah, something like that. Um overhead pressing in general, but the bent press was like how you challenged other strong men. So you look at the bronze era, you had these men and women uh who they kind of made a living by competing. And the way they would compete is they would do these exhibitions and they challenge each other.

Can you do this? Can you do that? They challenge the audience. Um and the number one lift that they would compete over was something called a one- arm bent press. How strong were these athletes? I pulled up the like one of the world champions of the time. This was uh this was this by the way is still standing 120 years later. So this was a long time ago. Arthur Saxon. He was uh I think he was from Germany. He was still standing as the Really? Yeah.

Yeah. So trip off this. By the way, this is a one arm essentially shoulder press, but this is a technique. You can look this up. We'll post this in an example of it if you're watching this on YouTube. But you're lifting something. you're you're bent sideways with your arm and you're using leverage to get the weight up and then you stand up straight with it. So, you're holding this really heavy weight straight up above your head uh with one arm. Arthur Saxon, very muscular, by the way.

This is before uh supplements. First, definitely no steroids. They didn't didn't exist back then, but this was before supplements. Okay. This guy weighed about 200 210 lbs. He had the official world record of 370 lbs. That's crazy, dude. One armang. 370 pounds above his head. Now he was 510. Now the origin of this was it because this was the the best technical way to get the most weight single arm above your head. your head. your head. They figured out the best technique, which by the way, if you've never done this, you're going to suck at it.

But when you practice and get good at it, uh you're able to lift a tremendous amount of weight. Yeah. You're able to really connect to other muscles and not have it really stop there at the shoulder joint. And so the it it really requires a lot of like focused connectivity uh and recruitment on a level that like you know obviously like if you master it you can do crazy amount of weight. So yeah you're going to have strong shoulders from doing this but you know what you're really going to bulletproof is your your low back.

Oh yeah your core yours and are going to get get get your hips. your hips. your hips. I mean this is going to make you have to use use use that's why this is so good. And so it's just like uh and I'm sure it fell out of favor because like anything else, I'm sure people did it in in didn't do it right, got hurt, all the things like that. Uh but you start with a really lightweight. Now, this isn't Maps uh uh drink drink drink old time.

This is a lift in old time that you work up towards uh being able to do with a good weight towards the program. program. program. Such a cool lift. The no BS six-pack formula. The ab and core training program to build your abs to make your your core look incredible at the beach. Half off. 50% off. Plus, we revamped it. It's brand new looking. New videos, new demos. It's half off means it's only $28.50. Go to nobs6pack.com. So, that's no bsnumberpack.com. Use the code number sixpack.

So, six-pack for the 50% off discount. All right. Real quick. If you love us like we love you, why not show up by rocking one of our shirts, hats, mugs, or training gear over at mypumpstore.com. mypumpstore.com. mypumpstore.com. I'm talking right now. Hit pause. Head on over to mypumpstore.com. That's it. Enjoy the rest of the show. Next, we have the circus press. Ah, one of my favorites. So, circus press we got introduced to uh when we wrote Map Strong, right? That was the one we Okay. Yes.

And the circuit press, it looks like a one- arm dumbbell uh push press essentially. Yeah. Yeah. Yeah. Um and this is a lift that strong men will do in competition. So you could see in strongman competitions, they'll do something called a circus press. And often times they're pressing uh kind of like a circus looking dumbbell. Yeah. Uh you know, like the Thomas inch dumbbell. dumbbell. dumbbell. They're pretty much cleaning it to the shoulder and then they're push pressing it out of that. Now I the reason why, and you you can speak to this, Adam, the reason why I like this is it built my it builds my shoulders.

Oh, dude. I mean, it So, if you don't know how to cuz bench press uh the or the bent press is a more technical lift. technical lift. technical lift. Yes. Yes. Yes. And so, and and admittedly, I'm not great at that. Like, it's I have to still do really light weight when I do it because my technique isn't there, but I can circus press a good amount of weight because it's a little bit easier technique, technique, technique, way less technical. And so therefore, being the aesthetic guy who likes to see my shoulders develop like that, I saw lots of benefit from the circus press because I could quickly get the technique down technique down technique down and I could start to really load it pretty quick.

And then now I'm able to single arm press [snorts] a dumbbell over my head more than I could in any sort of strict way. You get more of that fast twitch uh stimulus, which a lot of people neglect. I thought I thought Didn't I see you do this with 120 lb dumbbell? Yeah. Yeah. Yeah. Yeah. It's got such a moose. Yeah. I ever got that heavy. I love these kind of lifts. So, yeah, it's it's right up my alley. Next up, we have Zman curls. So, Zman curls are curls with where you're supernating on the way up, pronating on the way down.

This is phenomenal uh for the brachioreialis, the brachiialis, and just creating strong wrists and forearms. And it fell out of favor because it's not bicep centric like a traditional curl. So, anytime someone does curls, they're like, I'm just building my biceps. and their their their ability to pronate supenate which requires the biceps and some other muscles and the strength of the wrist especially in the strength of the wrist in a pronated position is super neglected. Uh a lot of people who are really strong who lift weights you put their wrist in a pronated position and suddenly they're flimsy.

Um and this will strengthen the heck uh out of your arms. And lifters did this back in the day because well back in the day they needed strong wrists to do all the other lifts they were going to do. So I love this exercise. How how often have you seen this movement too uh benefit somebody who has issues with like uh tennis elbow, golfer's elbow? Like you cuz a lot of times that's due to weakness in and in and instability in the wrist and if you don't ever train like everybody trains in the same plane when they do curls and articulating the wrist pronating and supernating like that uh through the movement um it tends to eliminate that or keep people from more stability.

Yeah. Yes. Keeps them from dealing with that issue. So I think it's a great movement for that. Totally. Uh then we have weighted windmills windmills windmills also. also. also. Now I never attempted a windmill until what program was it that was it? Prime. Yeah. Prime we did the test and Yeah. And we started to use that as like a gauge. gauge. gauge. Yep. It was Prime. I'd never done a windmill before windmill before windmill before and I will never forget this. So when did we create Prime?

Was that eight years ago? Well, we did we did we I think we did it even earlier on Mind Pump TV. Pump TV. Pump TV. There's a video of us Justin teaching you and I on Mind Pump TV. I couldn't get in a position without weight. weight. weight. And I remember that lit a fire under you to go and get good at cuz you're like I couldn't even you couldn't I couldn't even get in position. Yeah. Yeah. Yeah. I'm like what's wrong with me? I can't do it.

There it is right there. Yeah. And so it's really really good for uh it's actually great for shoulder studio studio studio right there. Wow. It's really good for shoulder stability, but what it really does is it bulletproofs your back, especially if you like to deadlift. And this is why I liked it liked it liked it because uh I have a strong deadlift. It's my best lift. The lateral stability part uh is where I would have the holes strength. strength. strength. Oh man. Like I it's like when I deadlift heavy sometimes I'll get a little bit of SI joint pain.

This is like in the lower kind of sacrum area on one side. Adding the windmills got rid of it. Wouldn't you guys agree too this would be a good regression or a place to start somebody who wants to get good at the bent press bent press bent press in in old time and maps old time you start with this. Yeah, you need to get you want to get good at a a traditional windmill that's a a slower, more controlled movement, lighter weight and really figuring out how to do that and load the body like that.

Well, just yeah, even getting in that position, holding, sustaining it and and adding now tension. Yes. uh a lot of people like have you know weeks of of work with that just to kind of get comfortable, comfortable, comfortable, right? So if you don't have our program and you're not following because we we program it that way, right? So if you don't have it then and you're you're taking the list that we're giving right now before you jump to trying to get good at ben press first get good at weighted windmill.

If you get good at weighted windmills, then you can progress to a bent press. Bent press is definitely a progression to that movement%. Uh then we have heavy overhead carries. overhead carries. overhead carries. Now uh this got this got my interest a while ago and I'll tell you why in just a second, but I didn't really implement them until Justin encouraged uh us to try these. So I always liked overhead pressing. I thought it would, you know, it's a cool exercise to get strong at and it is.

And I didn't really piece together that uh I needed strength at the top where I was stable uh where I could hold something. That's what this does exactly. So once I implemented I saw these huge strength gains but the first time that my interest was peaked was watching Olympic lifters do overhead squats. So Olympic lifters will do you know what the Olympic lifts are. So we know the you know the the cleaning jerk the snatch we know all the all the Olympic lifts but they also break those lifts down in their workouts.

And one way they do this is they do something called an overhead squat. So they'll have a barbell set up on blocks. They'll get underneath it and squat it up. And the amount of weight they can hold overhead, overhead, overhead, it's unreal. Yeah. Is unreal. Yeah. It's unreal. It's more weight than I could squat on my back. Yeah. And that just You want to talk about shoulder about shoulder about shoulder defies physics almost. It's it's it's quite trippy. I know. I I geek out on that stuff, too.

Especially when you really know how to pack the shoulders properly and really utilize, you know, your back and all the surrounding muscles to support it. Uh so you train that and and you train it with locom motion and it actually like adds those variables those lateral stability the rotational stability you have to account for. So this has always been one of those that I I always go back to this and then even then you know adding in a longer lever to that. So like in in old time strength we have you know the just the barbell itself it's 45 lbs but just holding that with that long lever puts an added level of stress on the wrist stability and everything else.

So, it's such a great movement. Yeah. Adding these to my uh uh regimen got my overhead press go up 10 lbs, which is a that's a lift that I have difficulty um going up in. And it's just again what Justin said, walking with the weight makes it move, which requires more stability. So, you just lock your arm out, hold it up above your head, walk uh real steady, switch arms. You could do a dumbbell um or you could do it with a barbell. Doing these changed the way I even shoulder press and stuff.

And what I mean by that is I saw so much value in the inrange as stability component of a press press press because traditionally coming from a kind of bodybuilder mentality at the top. You never stay at the top. You you're always, you know, the the thought process, oh, keeping tension on the muscle and so you right. And so you would always be just a little shy of locking out and you would come right back down in every almost every movement that you do, especially something like a a shoulder press.

And man, I one of the things that blew my shoulders up was being able to stabilize really heavy weight over my head. And so even today now when I do even even if I'm seated and I'm being lazy and I do a seated press, I will always stabilize and hold the top now just because I think there's just you get a better pump too. Yes, you get a better pump from it. I've seen better development from it. It's better for the shoulders. And so I think there's tremendous value and and I think a great place to start is just overhead carries.

Getting good at stabilizing the weight, adding the walking component in there. You learn to kind of do that and then you can start to carry that over into your push presses, your circus presses, all these different movements where you'll you'll stabilize that weight at the top and I think you get lots of benefit. Totally. Next is a lift I love and I implement this. I haven't done it in a routine in a long time, but there was a period of time. You were doing that for a for a hot minute when we when we had the green turf out here.

You were on a kick of how much you could do that with. Well, it just uh it got it got my deadlift uh really strong. It's it stabil it created crazy stability in my spine. It made my hands really strong. Oh yeah. Oh yeah. Oh yeah. And just overall, there's some lifts that I can do. I know you guys know what I'm talking about. There's some lifts that you can do that make you feel big and then there's lifts you can do that make you feel strong.

Yeah. And this one makes you I don't mean it making me feel strong because I'm lifting a lot of weight. I mean in my everyday life. Yeah. Like in my everyday life just moving around when I was getting good at this. I just felt really strong like I could move things and lift things and do things. I just felt super strong because I was strong at strong in movement. Yeah. I think there's there's something to that. I think there's think there's think there's it's great to to really focus, you know, and highlight like musculature and like I'm trying to build this up in this stationary position, but you know, now you add that in movement.

And to your point, I I feel the same way. Like I feel like when I focus more on like uh moving type exercises with heavy loads, uh the regular life is so much easier everything you're doing. Well, I'm trying to think of something that challenges it like the the central nervous system being lit up with that much intensity from your fingertips all the way down to your toes. Uh like that. I don't think there even so a deadlift, a real heavy deadlift would be close, but there's no movement.

So there's no stability component to that or not as much of a stability component as it is to moving cuz you could you could actually a lot of people can actually do uh almost deadlift or carry almost as much as they can deadl when you were doing that you were doing oh I got up to 500 lb you can actually holding 500 lb and moving uh man you get you get strong at that and like you said from your fingertips down to your feet and toes and core stabilizing that I mean I don't I don't know if there's anything that can just overall stabilize and strengthen the body in one one particular movement is that such a great movement.

Yeah. And then last, this is a lift. It's not going to build crazy muscle, but I the value of this lift came to me as a trainer. When I would train clients, a lot of clients I had like to run. A lot of people like to run. And the most common issue that people will report from running are shin splints. splints. splints. Yep. Yep. Yep. And they'll do all kinds of things uh to fix their shin shin splints. things like taping their shins, you know, massaging my calves, taking time off, changing my shoes.

And I'll never forget, and this was just a stupid idea that I had. I just guessed. I'm like, "Huh, it's on the shin. Inflammation there, the muscle, the tibialis there. What if we strengthened the tibialis?" So, we did tibialis raises. tibialis raises. tibialis raises. Yes. Yes. Yes. And it fixed everybody's shins instantly. instantly. instantly. This is the biggest hack I've had with athletes. It's the dumbest thing. I'm not even joking. It's mandatory. And I don't know why we never learned that. You know, this is another one of those things I point back and I'm like angry about it.

about it. about it. I could have used this Yeah. a lot uh in my career and especially if you get into plyometrics, if you get into anything where you're explosively moving, like this is like critical uh for you to really kind of build up that strength support system. support system. support system. It's funny because it's like you comparing to any anywhere else in the body, uh to develop the quads and not touch the hamstrings would be ridiculous, right? Yeah. Develop the biceps and never touch the triceps would be ridiculous.

It's like it's the opposing muscle of a muscle that you use like crazy in all these athletic movements that you do and to completely ignore it is is silly and it's crazy. So, it does seem like such a tedious movement. But boy, if you play if you play sport recreationally, you like to go on runs um and if you like you want develop calves, uh that was the thing that for me for me I I started to incorporate this incorporate this incorporate this makes your calves look bigger.

Yes. From a development perspective, that's kind of how I got into it. I wasn't at that time I wasn't doing any sport. Uh but I was doing everything I could to give the illusion of having bigger calves on stage and I was like why don't I develop the front? You know what I'm saying? I put all this effort in the back all the time. What if I developed the front? Oh, what do you know? It makes my made my calves look way better. way better. way better.

But it's it's literally the it's I just echo with what Justin said. It's the dumbest, simplest, most straightforward solution to shin splints. And it's so dumb because it's so simple. And before I figured this out, we did all kinds of we were icing our legs. Oh god. Like all the time because that's just what we had to do. But if you look, it's the tibia and the fibula and the the tibia sits on top of it. And shin splints are essentially the inflammation in between those two bones.

And it's from a weakness in the tibia. That's it. Strengthen tibia. Boom. Shin splints are gone. I mean, if you're run if you're a runner listening right now or you get shin splints from hiking. Sometimes people get them from hiking. Yeah. Yeah. Yeah. You do some of these like twice a week. Boom. Fixed. Boom. Fixed. Boom. Fixed. Oh. Oh. Oh. You you pair that with some ankle mobility and cuz that's that'll exacerbate it, right? If you have poor ankle mobility and you do a lot of sport like that, it'll it'll make that it'll make the shin splints even worse.

You do some combat stretch with tibialis work and that's like a instant instant fix for that. I know. I was going to ask you, I saw you eating another one of the Legion Rice Krispie. Rice Krispie. Rice Krispie. They have new ones. Well, I think they're new. At least they're new to me. Like a flavored one. Yeah, they have. So, you know, Yeah. They originally just had kind of the Rice Krispie treat one. Now they have like a chocolate chip peanut butter one. What are the macros?

15 g of protein. They're so good. Are you hoarding all of them? Do you already already already do? do? do? I got a box, too. You guys, it's only 190 calories. So, it's 190 calories, 15 grams of protein, and it tastes like a Rice Krispie treat with chocolate chips inside of it. So, no, I'm uh I'm uh I'm uh You know what I like those for? Okay, so obvious reasons. It's a You want a treat. You want hit protein targets. Here you go. Better than eating a regular Rice Krispie treat.

tastes almost the same. But you know what? I really like them for people on GLP. Uh because their appetite is so low and so difficult and that hyper palletability can help. can help. can help. It does help. So it's like 15 grams of protein and it's so palatable. It tastes good. The appetite a bit. It helps them helps them hit those protein targets which make you know a big difference. So Legion hit it out the park with those. It was so good dude. Uh did you see I got to read this to you guys.

So they did I'm going to read it because I don't want to mess it up. up. up. So they had AI analyze Oh my god. They had AI analyze uh like stock uh um here I'll read it to you. A platform called Gov Greed built a seven layer machine learning system. Dude, this is AI is great, right? Dude Dude Dude exposed everything. exposed everything. exposed everything. This is all public data, but it's just so much of it. You need like you'd need like 10 brilliant minds to go through it for months to piece this together.

So [snorts] what they did is they use a machine learning system that cross references every stock trade disclosed by every sitting politician against the bills their committees control. The campaign donations they receive and the companies that their votes directly impact. impact. impact. Wow. Wow. Wow. How is this not given? This has to be like in front of everybody. everybody. everybody. Listen, it scored all 540 politicians currently in Congress. It scored them. Okay. Okay. Okay. 56. So this is what's crazy. First of all, it should be illegal.

Yeah. Yeah. Yeah. illegal. They're passing laws on companies unfair advantage. It's like insider trading like crazy. It's like it's like sports reps betting on the games. Yeah. Yeah. Yeah. This should not be allowed to be able to like make a policy that directly affects market. market. market. Exactly. Like that is ex if ridiculous. Why do we not let the NBA refs bet on finals games? They directly can influence it. That's whether they do it or not doesn't matter. It's the fact that they can influence it.

And the fact that politicians can influence regulation that influences the stock market. market. market. They don't want to change that, you know, should not be allowed. Voters need to change. to change. to change. And by the way, this is why you have these politicians who cuz how much does a congress person make? Was it 250 grand a year, Doug? Yeah. If that that's on the high end. So you're making like 200 grand a year. You live in Washington DC. It's expensive as hell. Yeah. Yeah. Yeah.

So you're not making a ton of money. They're serving us and they're and and these guys are millionaires. Some of them worth $100 million, $200 million. And it's like, how are they doing that? Outside of Outside of Outside of because they're the best stock traders in history. That's $174,000. $174,000. $174,000. 274 or 174. Yeah.$174. Yeah.$174. Yeah.$174. And they and a lot of them live in uh and some of them live in I mean this isn't this uh this should be so illegal. I I Yeah, I know.

But like what you're about to share and and show like is anybody surprised? Everybody knows this. And isn't this why you want to get in office? is that you know this you're not going for the the mo most of these people are that is their incentive most of them I want to help right like because you know you're not going to get paid a lot and a lot of them have like legal degrees they go do a different profession that pays them more than they have a passion for helping people that's that's what they sell the lemmings so check so check this out this is what it found 56% of every stock purchase made by Congress in the last 16 months was on a stock directly affected by a bill the buyer uh voted on.

So that's 6 thou over 6,000 out of 11,000 total purchases. More than half of their stock buys are on companies whose fate the same politician was about to decide. Uh 343 of the 540 Congress members actively trade stocks while holding access to non-public legislative information. They know what's about to happen. They know that this thing's and they trade. This is crazy. And then you look at some of their like value like Nancy Pelosy's portfolio. Do you know how much she she's 194 million. She's got to be one of the top ones in there.

there. there. Her greediness score according to this thing was 98 out of 100. Oh my god, dude. Insane. Insane. Insane. So, what's crazy about this is there's a an act called the Stock Act, but they're sitting on it. Do you know why? Cuz they're the very people that need to vote on it to make it happen are the ones that are making all the money, bro. I mean, I mean, I mean, so they're just not Well, why does it does it go into like family, too?

cuz you see how like city presidents and everybody else like their family benefits. family benefits. family benefits. I mean, even if we just uh funny even if you just limit it, it still would be like it's super cheating. Like what I'm saying is like okay so because if you if you got rid of it completely which you you would think is the right thing to do then nobody wants to do it the job good you know who I want to be you know who I want to run government someone who doesn't want to do it right right right I'm serious I'm serious the person who desires power is the last person who should have power that's just a fact so [clears throat] it should literally be like ah okay whatever I guess I'll do it it's a duty cool cool cool I mean it would be the ideal way because you would get people that didn't really want to do the position position and it would organically shrink government too.

Totally. Totally. Totally. Cuz it's like listen, we don't have enough people that want to do that thing. So we we You know what this reminds me of? This reminds me of when the FBI investigates itself. itself. itself. Yeah. Yeah. For fraud. For fraud. For fraud. It's like if you take it's like a company taking an employee, give yourself a review and then let me know uh should you get should get a raise. Make sure the reports on my desk Monday. Yeah. Yeah. Oh, I deserve a raise, dude.

Good job. You're crushing. I know. I just think it's so crazy. Oh, you know what? I wish I because I know there's pages that are dedicated to just following these politicians bets. I mean there's mean there's mean there's they've tried to shut those down. They have. They have. They have. Yes. Yes. Yes. People do well actually that have been following those too. They just copy their copy directly. Just follow what they're doing and and buy what they buy. So and what makes me really mad about all this is that these are the same people that rail on uh entrepreneurs.

Yes. Yes. Yes. And people who create jobs and it's the most hypocritical system ever. how you know since you went down the the stock thing and obviously it's been a topic with SpaceX going on and we've been talking off air a lot about all this stuff like that. Something that I'm super curious about and I don't know maybe help Doug Google this is I feel like a 5-year-old right now well I I don't even you know why I say I should say I don't even know how I Google this but what I the the what the stat what I'm trying to get to the bottom of is um the this the people that buy stocks today is radically different than what it was just 30 25 years ago.

Oh yeah. um with with Robin Hood and like you have more young retail buyers. It used to be something that was just serious investors and you or you had to you hired someone to do it and and then Erade came around and that kind of changed it a little bit. Robin Hood has really changed it and so I'd like to see how much of this market manipulation is just retail buyers following trends and doing stuff organiz organize because they if they remember they did that with GameStop.

Yeah, remember they all got together. I mean that's not they don't really have to organize s like for example SpaceX is a great example this it is in my feed on every everybody's talking about it you know so it's got so much heat behind it that there's so many people that just follow trend follow trend follow trend oh I see what you're saying like social media hype and oh yeah I mean that's I mean there's so much of that now like is is that now 20% of what our investors are they 30% are they half they half they half I don't think so I mean there's such you're talking about huge valuation And the average buyer, that's why 20% would be crazy because big money is moving like Black Rock and stuff like that.

Like there was a dude that just bought like another two billion, you know, shares of uh $2 billion. Yeah, there's there's people that are really moving it. But has it crept up from 25 years ago when retail buyers couldn't even move make an influence on the market? that retail buyers now make up 20% of investing, which if retail buyers can make up 20 or 30%, even though it's not Black Rockck, that's nothing to sniff at. What, Doug? You maybe Google this. What percentage of uh stock investments are made by everyday retail investors.

That might be a good, but I bet you it varies between, you know, what company, right? And we also have 401ks and stuff, so it might put that in there where it's investing. investing. investing. I That's why I didn't know how to Google it to get to the what I'm but you get where I'm going right there is definitely I mean I see this in um other markets also like you see it in the the card market card market card market 20 30% of total trading volume equity markets but in total outstanding equity ownership retail investment okay so total ownership is slow is low the vast majority 90% of all corporate stocks is controlled by institutional investors like mutual funds hedge funds and pension funds pension funds pension funds so it's not a and and I wonder how much of that has changed over the last 20 years.

That's like is it was it before 99% and now it's now they've moved into 10%. That's a good question. Yeah. So I'm I'm curious to how much because I see this in like you're probably right because remember 401ks 401ks 401ks haven't been around for a long long long time, right? Like it was pensions for years and years and years. Uh, and there wasn't this. And even then, I I think there's what I think there's more of it. There's there's more random people buying $500 worth of stocks, $1,000 worth of stocks than there was before.

Now, it takes a lot of those to make up for, you know, the volume of that is kind of low. Yeah. One fund. You know what I'm saying? But, saying? But, saying? But, I mean, I think it's it's interesting and I think it it's it kind of leans into Doug was talking about this off air arrow just about how crazy this this stock market run that we've been on. But if we've had this over the last 20 years, every year an increase of retail buyers coming in, it's going to impact that.

Now, it can't swing the market the same that Black Rockck and some of these big ones can, but it absolutely could send it on this like this doesn't make sense that we keep going. You know what's wild, too? I was just thinking about cuz as I'm talking like I just mentioned that dude uh that uh that that I think he bought another billion dollars or$2 billion worth of just SpaceX. Number one, I was thinking about, man, the coahones on on someone like that to take a billion dollars.

billion dollars. billion dollars. That is a huge bet. But then here's the other thing. When you're a big-time investor like that, your move your move your move influences a lot of people. Like you go put a billion, everyone's like, "Oh god, we should buy this." Yeah. Yeah. Yeah. And right out the gates, you're going to takes the momentum of the stock. Yeah. It's it's got a big influence. I know. So crazy. Anyway, I want to bring something up on uh in regards to essential amino acids uh because their use is pop is getting more popular um especially with GLP uh consumers.

Yeah. Yeah. Yeah. And um it's important to so this is really important to know when it comes to um essential amino acid use. Uh the leucine content has to be high otherwise it really doesn't do much. So leucine is the trigger amino acid. Leucine is what tells the body to go into muscle protein synthesis. Then it has the essential amino acids there to do the job. But it's leucine that triggers uh the thing moving thing moving thing moving makes it the most valuable in there. Yeah.

Yeah. Yeah. Yes. 40%. If your essential amino acid supplement isn't 40% leucine, you have to take twice as much or three times as much to do the same thing. So you're taking all these essential amino acids, but the lucine is the trigger. And without that trigger, then you're not going to get uh the benefits. And the data on this is really really good and really really clear. Well, I remember the last time we talked about Keon and we were talking about this uh I had remember we had Doug look up like it's the more expensive ingredient of all the ingredients too.

Yes. Yes. Yes. So if there's going to be an area that a company pixie dust or goes short on, it's the it's the most expensive one of the most expensive. And if the average person just hears, oh, when you're on a GLP-1 or oh, the benefits of EAAS, and they don't know how to look at how much leucine or how much continent like you may be buying a and you and you strictly buy because oh, that's the best deal. There's a good chance that the reason why it is the best deal.

You think it's the same. You think it's the same because you look at the product because it'll have the same stuff in it, but the amount of it matters. What they don't show and and this is what your your not great essential amino acid comp companies will do is they won't tell you the amounts of each amino acid. It'll say total say total say total total you know 25 grams of of essential amino acids or whatever or five grams or whatever the the number is without telling you what the lucine content is.

So Keons is 40%. So of the total 40% of it is coming from uh from lucine. You know their stuff is good good stuff. Speaking of protein, by the way, there's been an advancement in whey protein formulation. I'm going to pull Hey, wait. Why since you're bringing that up, what's going on with the the I've seen posts now quite a bit of this around uh a shortage of that there's this fear that we're going to have a shortage of shortage of shortage of It's already happening.

Is it? Is it? Is it? Yeah. Expect whey protein to go up in price. price. price. No way. That's right. Get out of here, everybody. Pro think whey protein uh is uh a it's a good source of protein. It's also one of the best ones to add to foods. [snorts] Um and um it's so many foods now are trying to fortify with protein that the demand on whey protein uh is going through the roof. So GLP kind of markets influence this a lot. They think that's part of it.

There's also now public awareness on the benefits of protein. I mean, you guys are see you guys are seeing this, right, with like food pyramid, food pyramid, food pyramid, Doritos, chips with added protein. I mean, they're they're throwing protein in everything now. So, that's what I was curious. So, that's why the shortage is because so many companies now are sprinkling. are sprinkling. are sprinkling. It's just public awareness, dude. It's like the GLP I think GLP use has increased public awareness tremendously around protein. around protein. around protein.

People have been speaking about protein now for a while. We have. Yes. I think we were already on that track the last 10 years and and I think cuz we you talked about that you you talked about that being uh I mean early on in the the podcast you talked about that being like the the thing that we would demonize because because at some point Yeah. because we're there was such a hard push for it and then we'll we'll counter and come the other direction towards crickets now which I I see I no I see I see the push back on the high protein already.

Yeah. Because it's become so popular now. Now it's in everything. And now you have the other talking the other side that's coming back and being like, "Oh, this high protein is a bunch of BS." And so it's like you think of shortages, right? You think of people stockpiling and like freaking out. There's going to be a bunch of bodybuilders bodybuilders bodybuilders overnight rich or just just freaking out. Yeah. out. Yeah. out. Yeah. You know, in their Armageddon, they're the ones stockpiling right now. Yeah. Like Yeah.

Like Yeah. Like with toilet paper. Doug pulled up. Uh the hosts of Mind Pump podcast frequently discussed the demonization of protein. They initially featured this topic on the main subject in episode one aired in 2020. Wow, that's what AI actually said. Well, that's cool. Did you type our name in? Oh, yeah. Oh, yeah. Oh, yeah. Yeah, I did. Yeah. Oh, Doug, I thought we were cool for a second. second. second. Well, no, I had to give it some. Yeah, [clears throat] but anyway, so there's new technology and how they're going to improve the palletability of whey protein.

And believe it or not, this is a science daily. Make it make it better. Even make it taste better. It already tastes good. No, it's going to taste even better. So, this isn't science daily. This is so weird, right? So, this is Oh, so yeah. So the title of this in in in science news the secret behind smoother better tasting protein shakes. This was out of the University of Reading and it's a new way protein manufacturing technique would make protein shakes taste better and feel smoother in the mouth.

So they they've traced unwanted bitterness to concentrated minerals and found a way to remove them without sacrificing the improved texture. So they have this technique of improving the texture of it. So whey protein is kind of thin, you know, like like casein is is got great mouth feel. Have you ever had casein protein? It's got like a nice creamy texture. Whey is kind of thin. Yeah. Yeah. Yeah. They found a way through uh processing to make the whey protein uh have that nice mouth feel, but then because it's got a little bit of bitterness because of these minerals that they've also removed.

So now they're like, "Oh, cool. We're going to make whey protein even more palatable." Interesting. I know cuz I think they've I there's there's some companies that have just really hit it out the park with the way protein shakes taste now. I mean I I remember protein shakes protein shakes protein shakes you remember? you remember? you remember? Yeah. I remember protein shakes when we were younger and they were not they were you had to choke them down. You remember I know you did. I I had them all dude.

I had the 82 box of EO EAS mylex shakes that were like cake batter. Yeah. Like you got it took me like 3 hours to get you hold it like this. It would like pour out how slow. Yeah. Yeah. Yeah. Yes, bro. It was cake batter. It was so thick and hard to choke down. I My first protein shake was my my dad bought it. So my dad I told you guys he had like a short literally three month st of lifting weights cuz one of his one of his helpers talked about how much he could bench press.

And so my dad bought a weight set that he ended up only using for three months that I used later on. And uh and he bought a protein because the guy told him, "You got to take you had to take protein shakes." My dad's like, "Okay." So he went to the sporting goods store because that's where he had to buy them. And uh it was a Weer. It had the picture of Weer, you know, when his arms are crossed and he looks all jacked like this.

And I can't remember the name of it. It was a Weer. It was a gain. It was a gainer shake. It might have been called muscle builder or something like that. And it was bro, it was chalk. Yeah, Yeah, Yeah, it was chalk. Well, that was like the GNC Gainer 4000 or whatever they were that were like that that were super chalky. Mega mass. Mega mass 4000. It wasn't Mega. That's later. So, that was Mega 4000 was later. I remember that one. Doug, look up Weer Gainer and Protein Shake 1994.

Shake 1994. Shake 1994. Look that up and see what the picture looks like. looks like. looks like. Do you think eventually with that new technology we'll be able to get uh protein soft serve? Oh, Oh, Oh, that would be so good. Oh, that would be elegant. Well, I mean, we already have the the Ninja Creamy does a pretty good job. That does look pretty close. pretty close. pretty close. Pretty good job of making a protein shake taste like ice cream. Just click on images because it might pull up old school pictures.

I mean, I can't wait to if if Sal's talking about this new technology. You put that powder in there. That thing already tastes like ice cream. It's going to be amazing, right? I mean, yeah. Just Oh, there it Oh, and then there was that one. That's right. Mike Menser was on the picture of that. I also bought that one. Boy, this is bringing back memories. memories. memories. Dynamic weight gainer. That one's a weight gainer. And it was just, you know what it was? It was protein and dextrose.

That's how they made the calories. A lot of dextrose a sugar bomb of dextrose in there. And that's hilarious. This one right here maybe. maybe. maybe. Uh, which one? Weight gainer. Weight gainer. Weight gainer. Now, it had a picture of him on the cover and it was You know what's funny though? As he's going through all these, I think I had most of these. Every single one. I think I tried. There is a one there that I didn't try. Most of them. Yeah. Oh, there you go.

Dynamic weight, bro. Look at that. I could taste it right now. I swear to you guys. Don't leave it in your your your Does it still exist? Can you still get it? it? it? No, I can't think so. You still can't get it, right? No, that's in the N. Wow, look at that, dude. dude. dude. I actually You want to know what's crazy? crazy? crazy? What is it in, Sal? Looks like it's in like a That's a beer can. It does. It does. It does. Oh, that's a ready to drink.

Yeah. No, mine was in a It was like in a They actually did those in ready to drink. drink. drink. It was like a cart. I didn't have it like that. It was in a carton with like a plastic lid that you peeled off. Look like an oatmeal. And it didn't even have a scoop. You had to use a tablespoon. Oh, it didn't have So, it tell you how many tablespoons. Oh, that was like a huge that was like a huge invention when they started putting the plastic scoop inside there.

Dude, talk about that. You know what's funny? They never solve Did they Did any company ever solve the the that you lose it at the bottom? Yes. That you don't that you that you'd have it at the top always. Yeah, they they solved it. I don't know who did, but it's they put the long hood the long handle. No, the long handle cuz no matter what, you could grab the handle. The long handle. I tried that one. I used That's the one I used on the very right.

Vintage Joe Weer. Weer. Weer. The dynamic muscle builder. Dynamic muscle builder. Oh my god. You know what's funny, too? So, I was I was young, right? And so, I went into my parents like medicine cabinet or whatever. Not medicine cabinet, but like they have like a cabinet in the kitchen where they'll have like supplements and stuff. Yeah. Yeah. Yeah. And I grabbed it and I was like kind of like sneaking it, mixing it up too. Nobody will know, dude. You know, hey, talking about stuff that tastes uh like that doesn't t that tastes amazing that we have as one of our partners.

I am on the lemonade iced tea kick fulfillment. So, good. They so I don't know did you guys get um I thought we all got one of those package with Yeah. with Yeah. with Yeah. Yeah. And they had the little you know iced tea thing. So state and we keep in the refrigerator now uh one of those filled up with the lemonade. So good. It is so refresh. The move is to make So I believe it calls for three packets and then you fill up the the whole thing.

Yeah. And I fill it up and then I pour that over ice and it is and it's got a little bit of caffeine in it too. So, it's like a nice little cap. It's not a lot per serving. 50. I think it's 50. Yeah. Yeah. Yeah. Is that You got it right there. Yeah. 50 millig. millig. millig. Yeah, I think 60 actually. It says 50, but it say Yeah, it says 50. So, it's 50 milligs per packet. So, it's like a little It's like a tiny shot of espresso essentially.

espresso essentially. espresso essentially. Reminds me of when I used to tastes good. good. good. Yeah, the Arnold Palmer. I used to be on a kick of those a long time ago and they kind of totally resemble That's what it kind of reminds me of. It's It's a like it's a very It's summer time right now. We're at the pool all the time and so it's such a refreshing drink to have and so I'm on that kick right now. right now. right now. I saw this one post.

I wish I saved it, but there was one supplement on there that I remember. So this guy wrote this post and he's like, "Here's all the supplements that you missed out on." And these were all the old school things that are now banned. I think I saw that post. Did you see it? I think I saw that post. These were all old school supplements that were banned. Yeah. And there was one supplement in the '9s called uh Hot Stuff. Do you remember Hot Stuff? Stuff? Stuff?

I think I remember that. It was called Hot Stuff and it had a bunch of things in it. So, it had all the like like Who made it? I don't know. Maybe Doug was Twin Labs. Hot Stuff. Hot Stuff. Hot Stuff. The Hot Stuff. Anyway, it became a cult favorite because people were like, "Dude, you get you get jacked on this." And then they had to hot hot stuff nutritionals as 1980s and 90s. Click on images. Is that a word? So, the original Hot Stuff is that one on the left.

Oh, I seen that one. Okay. I remember that one. So So you know what? You know what it had? had? had? Yeah. Yeah. Yeah. Okay. It had pro hormones in there. It did. It did. It did. Yes. Yes. Yes. Pro hormones. Niain, by the way, everybody, pro hormones. They used to use that term to make it sound like it wasn't steroids. That's the name because it sounds like it's illegal, like hot stuff. Like it's Yeah. Yeah. Yeah. Well, I don't I mean I don't know. That's like That's what people call if you have something that's like stolen or Yeah.

I guess you're right. So, you know what? So, there was this big talk. I'll never forget this in the ' 90s. Remember, I'm a kid. So, I'm 16. I'm working out in gyms and I'm talking to the meattheads in there. And one of them brought up the old Oh gosh, you guys remember the old formula? Hot. So, by this point, Hot Stuff had to change their formula, but they were just talking about how this hot dude, man, I put on like 10 pounds of muscle. So, I read this post and and I forgot all about it, right?

I read this post and this guy wrote about it and they had thrown designer steroids in there. Yeah. Yeah. Yeah. So, dudes were taking a protein shake and taking steroids from working. working. working. Yeah. like this stuff is great. I mean, that's been that's that's been the hustle in the supplement industry for a long time is to is to, you know, change uh cuz basically what what pro hormone stuff is is like they take uh a steroid and they change it by like one molecule and then it's like just just off a little bit.

This is just classic, bro. This is like this this is the supplement industry, the dark side in a nutshell. So real pro hormone is a hormone that is converted to one of the more active hormones. So like uh andadone is a pro hormone. DHA you could buy DHA right now. You go to the you go to a grocery store and in their supplement section they'll have DHA and DHEA has its own benefits but it also goes through two or three conversions and can become you know uh testosterone or estrogen or whatever.

So that's called a pro hormone. But here's what supplement companies did. They went through far through pharmaceutical companies discarded. companies discarded. companies discarded. Yes. Yes. Yes. Attempts at making new steroids. Oh, this one got old. This had side effects. So, we stopped making this one. We'll take that. Yeah. Sounds good. And the [clears throat] reason they weren't banned. So, the reason why they could do that and get away with it was it wasn't banned. And then the hustle was you put that in your in your preworkout, you put that in your muscle building stack pill and people will feel it.

And they did. And they would feel it. And then a run would happen. Word would get out so fast. This is before social media. Word on the street would get would guess. So I knew would get out bagger in there and you would be running and you would be running down and you would buy by bye-bye. Then eventually someone would test it and find out it's got some of this illegal stuff in it or not illegal banned yet. And then they would get raided and get in trouble.

And then all those stores would put it under the counter cuz they had they had they had it stocked up still. And so you'd have to ask for the under the counter stuff until they ran out of that and then it was on to the next one and then it was just new name, new new new formulation that wasn't banned yet. Do you want to know what's so and we wonder why we're where I have to take hormone therapy? therapy? therapy? You wonder what happened. Do you know you Okay, so one of the popular ones uh back then was was called Super Draw.

Remember Superdraw? Yeah. Yeah. Yeah. You want to know what's crazy about Superdraw? So Super Draw now is illegal. So uh people buy it on the black market. Powerlifters uh prefer Superdraw over the classics like Anadrol. Yeah. Yeah. Yeah. Cuz it's stronger. This was what you could buy at the store. I There was a there was a thing called There was a thing called Trenx or there basically a a supplement that was like some sort of precursor to Yeah. to Tren that I liked and I tried the real thing.

I liked the the the pill form from the supplement. it would felt stronger than the actual steroid, you know, which is crazy to think that, you know. So, no, there's been there was examples of, you know, pro hormone or supplements that I've taken in the past that I was like that felt like a real steroid. You know, what feels like that now is the the kind of gray market for peptides is like goes down that route, right? Playing the game of whatever. whatever. whatever. Yeah, Yeah, Yeah, I know, dude.

So, it's so it's so crazy to me. Anyway, I got a cool study. Let me see if I can find it on um the effects of strength training on the elderly. This was a study that was done in 1988. So, this is a crazy study. So, trip off this. this. this. So, in 1988, there's a doctor in Boston who wanted to teach the oldest, frailst people to lift weights, to try to get stronger. And in 1988, nobody tried this. So, nobody had done this before. Did you find it, Doug?

Uh yeah. Do you see that? Yeah. Yeah. Yeah. Googler. Googler. Googler. Oh man, how'd you get that? Yeah, just amazing. Did I send that to you? No, the link was already in the in the show notes. show notes. show notes. Oh, my bad. Okay. All right. All right. So So should have stole that credit. You should have stole that credit. First off, credit to this doctor in 1988 when in 1988, the last thing that any doctor would tell a frail old person to do was lift weights.

Like, oh my god, how dare you? You're going to hurt them. But they did anyway. So they did it at the Hebrew Rehabilitation Center for aged uh for the aged. The residents average age, you want to get, you want to hear? 88. Wow. Wow. Wow. So these were like old people. Yeah. Yeah. Yeah. Yeah. Okay. All of them had multiple chronic diseases and then frailty and falls were like facts of life. Six women and three men completed an 8week training program. So it's like one of the first studies on strength training and the elderly.

We have much better ones now. They did one exercise, three sets of eight reps three times a week. Here's what they found. You ready for this? This was published in the Journal of the American uh medical um society. society. society. the minimum strength gain. So of all of those people that did it, remember average age 88, minimum strength gain was 61%. Average strength 61 [clears throat] average strength gain was 174%. The maximum strength gain was 374%. Wow. Wow. Wow. Holy crap. Holy crap. Holy crap. Zero zero injuries over what period of time?

Uh this was done, let's see, eight weeks. weeks. weeks. Wow. Wow. Wow. Eight weeks a zero injuries gains. One of the one of the people in there, Dorothy Tishler, she was 92. She said, "I became younger five years ago. I could I could hardly walk. Now I can walk better than my daughter who's 72." And this is because better than my daughter who's 72. That's crazy. That is crazy. So, and now now here's the deal. Like, by the way, like that back then. The the your potential for strength is reduced when you get older.

So, this is where people get like confused, right? Because you're like, "What? 300% increase in strength?" But you're 90. Yeah. Yeah. A 90-year-old is not going to get the the peak strength levels after from training that a 20-year-old will. That's true. The the top is is is definitely minimized, but the potential to gain strength is still there and the potential to build muscle is still there. And 300% increase in strength sounds crazy, but when you're talking about somebody about somebody about somebody super frail, super frail, super frail, who can't stand up without assistance, to be able to stand up without assistance, that's a 300% increase.

Oh, yeah. Oh, yeah. Oh, yeah. And a lot of people there's nothing but improvement there. one of my favorite, it was one of my favorite uh demographics to train because, you know, as a trainer um and I love training people training people training people because you you see people's lives improve and you get to be a part of that and it's super rewarding. But nothing was more rewarding. I mean, people losing weight is rewarding. People like, you know, getting stronger is rewarding. You know, I got in shape, that's super rewarding.

You know, my 40-year-old clients, 50-y old client, that's great. But when I had my 90-year-old clients like like like bringing life back to them, I have I had a full-time nurse. Now I don't anymore. Yeah, that's Well, we're we're really part of the generation um like the generation before us, it wasn't popular when they were kids to work out. It wasn't it was it it's only become popular now. And so I had a I wish I could put a number to it, but a large percentage of my clients uh above 55 could would say things like, "I'm in the best shape of my life." Yep.

Yep. Yep. And they're 55, 60, 65. I'm in the best shape of my life. And now a lot of that is because that they weren't introduced to strength training at all. It wasn't it wasn't in vogue in the back in in those times, right? And so them them getting introduced even though they're older and when they first come to me thinking like is it possible for me still to build muscle? Is it? It's like absolutely especially considering we haven't done any of that stuff. The potential is still huge.

Yeah. you you you obviously if you would have started this when you were 25, you could have seen potentially higher deadlift numbers and squat numbers. But if you've never lifted weights, even if you never lift weights and you're all the way to 70 or 80 and then you start lifting weights, the potential of how much you can build, it's also just life-changing. It impacts your life. I I'll never for I had a client Kim. She was uh in her late 80s and when she hire her daughter hired me to train her and you know she was frail.

She's like you know like your typical late 80 never lifted weights and [snorts] I remember our first session uh she came in in a walker and I had her we had her sit on a bench and so I'd have to like kind of assist her and sit down and the first exercises were no weight knee extensions. So she'd like lift her leg and like extend her leg. I'd have her just reach up as high as she could uh and hold for tension. The first time we did uh where I had her stand up.

Um she would hold on to my hands and I'd have her lean forward and she'd really just with a lot of strength come up and that was it. One rep. Months later she was doing 15 20 reps standing and sitting, standing and sitting. Uh and we almost got her to the point where she didn't need her walker anymore, which is crazyassive when she had been using that thing for years. Yeah, I I remember having clients that we we starting was they would use me assisted to sit up and sit down.

So like that was our session. Like it was this is we do a little bit of mobility stuff to get going and then it would be like this is all we're doing for the entire was getting enough strength to do that with long rest periods in between and then to watch that person who needs your assistance to just get up and down from to be able to do that themselves or to be you know leg pressing or doing weight or you know actually weight on their back is just the thing the thing the thing to see their change cuz you'll see this in the data uh cognitive function improves improves improves uh attitude and mood Move, improve.

Uh, we have a client here. Um, I I'll say I won't say her last name, Jean. You guys know Jean. Yep. Yep. Yep. And we call her Mean Jean because she's been here now. How long has Jean been here now? Training with who she train with? with? with? Six months, two years. Did you train with Tyler? Tyler. Okay. So, Jean comes in and love her to death. And so, she would come in and she would kind of be looking kind of crouchy, like in a bad mood, you know, whatever.

And we tease her and have fun with her, whatever. And I'm used to it like when when I had my studio and people would come in for the first time, they do the thing and some of them kind of like I don't I don't necessarily want to be here. I have to kind of deal kind of attitude. of attitude. of attitude. She's prickly, I would say. How many months now has he she been with Tyler? Tyler? Tyler? I say six to nine. I don't know. Yeah.

Less than a year. Less than a year. year. year. She's got the biggest smile every time now. now. now. Yeah. Yeah. Yeah. Her attitude and m completely changed. Complete 180. Complete 180. Complete 180. She's got like the happiest face ever. I remember the first time I talked to her, she was kind of like, "Why aren't you guys open all the time? I want to come in in in and like I'm sorry she get to be with your trader and now she's like this big smile on her face and for sure it's been changed life changing for her.

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This is the number one course that teaches trainers and coaches how to build sustainable six figure plus businesses and careers in fitness. Look, it's roundt based. So you can hear Adam, Justin, and myself teaching you how to build a better business, get more leads, close more deals, close bigger deals, and be more effective trainers. By the way, our course is nationally recognized. In fact, it gives you 1.9 CEUs with or for your NASM certification. Find out more at mindpunfitnesscoaching.com. Our first caller is Bobby from New Jersey.

Jersey. Jersey. What's up, Bobby? How you doing, Bobby? What's going on, guys? It's a pleasure. Hey. Hey. Hey. Yeah, thank you. How can we help you, man? man? man? I'm gonna I'll start reading the email that I sent you. First of all, love the podcast. um 55 years old, decided to start my health journey in September of 2024. I went for my yearly physical and my numbers were all going in the wrong direction. My cholesterol was high, elevated blood pressure, elevated A1C. I'm 5'9. I weighed 230 lbs at that time.

Uh I told my doctor I'd start intermittent fasting and eating better. Come back in six months. I went back in March of 2025. I had gotten down to 217 lbs. Uh, most of that was I cut out all starches and sugar, was exercising a little bit, and intermittent fasting helped cuz I'm a truck driver, so I wasn't eating, you know, when I got home at night. Uh, so for the next 6 months from March until around August, I was just back and forth from like 217 to 224, 224, 224, really not losing any more weight.

uh in August of 2025 went back to the doctor. My levels had come down but they still weren't normal and uh that was when the GLP1 was recommended. Uh so he prescribed that uh 2.5bound. I didn't start it until October because I wanted to do the research myself and really just look into it because I wasn't sure about it. Um did a lot of research on the internet. That's when I found you guys. And uh we started decided to start taking it in October of 2025.

Started with 2.5 milligrams for the first month. Went up to 5.5 milligrams in November. And then in January, I started every other month at five. Never went above five. And [clears throat] for the last three months, I've been doing it once a month. and I've stated 180 lbs. And as of March of 2026, on my 55th birthday, all my levels were normal. First time my blood work has been normal in probably 30 years. So years. So years. So stuff. That's great. Congrats, man. That's awesome. That's awesome.

That's awesome. Yeah. Thank you. So, what I'm looking for basically from you guys is a program, something to stay on pace. I want to lose some body fat. I want to stay around 180, 185 pounds. I really don't want to lose too much more weight. Um, and something that I can just do on a normal day because I I have a tendency to overdo it once I get into it. So, my three-day splits are really turning into five, six day workouts and yeah, I just don't want to put don't want to hurt myself at this point.

Can I make a suggestion, Bobby? [clears throat] [clears throat] [clears throat] Sure. Sure. Sure. Yeah. I think you are light enough on the scale that the focus shouldn't be around losing anymore and actually starting to build. And as you build your physique, uh, I think you'll lean out and and reduce body fat. Um, I think 180 lbs is is plenty light enough and you're I'm assuming your calories are probably pretty low. pretty low. pretty low. Yeah. And in the email, Bobby, it says 17 to,900 calories.

Is that still happening? happening? happening? I'm I'm over 2,000 now. I'd say I'm around 2,2100 around 2,2100 around 2,2100 right now. right now. right now. Okay. Okay. Okay. It's still a little low. Yeah. Yeah. Yeah. So, tell me about your day. What does your activity look like? Uh, pretty much I get my steps in. Whether I'm at work, if I, you know, if I'm at work, I'm, like I said, I'm a truck driver, so if I have, uh, any downtime, I get out, walk. But, uh, yeah, I get home at like 7 o'clock at night, and I usually get a good workout in between 7 and 8.

Uh, and that's pretty much it for my daily activity. Other than that, like, you know, cuz I'm pretty much driving all day. So, whenever I get a chance, I'm out walking, you know. Any idea on a like what steps average like in a normal day? Do you have any idea? idea? idea? I would say I'm I'm averaging around 8,000. There's days I get over 10,000, but it's usually around 10,000. Okay, that's not bad at all. And when you're working out, how long does that take you?

I usually I usually right an hour a little over an hour sometimes. sometimes. sometimes. Okay. And and that's and that's turning into five days a week of that. Yeah. I It's definitely three days a week, over an hour, like an hour, hour, 15 minutes. Then the other two are probably right around an hour, maybe 45 minutes where I'll do like a core cardio workout or I do like one day of uh I'll get on the bike and do like a 30 minute interval cardio. interval cardio.

interval cardio. All right. It's I mean it's going to be pretty simple pretty simple prescription for you, Bobby. Uh I I'll send you maps uh 15. It's a lot shorter than what you're doing, but what you're doing is overdoing it. overdoing it. overdoing it. Yeah, I was look I I looked into that and I was wondering if it would be enough or it is enough. You're you've reached a point now where your body has adapted to how low of calorie and how much activity you've done.

And you've done a great job. You've got down you you look great. You've done well. Obviously, all the markers are are telling you that you're getting healthier. Uh but you're at a point now where it's time to build. It's time to build muscle, build your metabolism. Uh yeah, you we should easily be able to eat 2,800 to to 3,000 calories and maintain a healthy fit physique where you're at with less activity than what you're doing. you're doing. you're doing. So that's Thank you. So it's it's you're you're in a good place.

Uh but the prescription is going to look you're going to when we when we tell you what to do, it's going to feel like it's not enough. So the hard part will be the psychological part. You're going to feel like oh man. And then you can't let the scale mess with your head because hopefully we build some muscle. And you might see the scale go up 2 or 4 lbs initially uh because we're eating more calories and we're lifting weights, but we're heading in the right direction.

And so that's what it's going to look like is a slow reverse diet, increasing calories a little bit and following a protocol like MAPS 15. You're at like what 2200 2,300 calories right now? right now? right now? Yeah, that's around 21. 21. Okay. Okay. So, I would get you up to 20 to right out the gates 25 26. Hit your hit your body weight and protein if you're not already doing that. Be consistent with that. All right. All right. All right. Y cons Y cons Y cons and then follow Maps 15.

Continue with your steps. If you want to do a little cardio steady state, that's perfectly fine. And what you'll see is you're just going to get stronger. You're going to get stronger very consistently. Awesome. I I'd love to have a follow-up uh if afterwards as you follow through this cuz I think you're going to you're going to see some great results if you if you follow the prescription after about 4 weeks at 2500 2600 calories. You're feeling good, you're getting stronger, you can bump it up another couple hundred calories up to 27 or so.

or so. or so. All right, cool. Yeah, I mean, hey, I have no problem eating. I love eating. Yeah, even though this is a generic prescription I'm going to tell you right now, it's a pretty good gauge is the first month Sal saying go up 200. Your second month of the program, go up another 200. the third month program go up another 200. Yeah, that that would be so we should be close to 3,000 calories by the end of MAPS 15 and I think you'll be feeling strong, looking good, like all the things.

So, and then I'd love to I'd love to follow up with you. I'd love to hear how how you're going uh after 3 months. months. months. Absolutely. Definitely. Absolutely. Definitely. Absolutely. Definitely. Cool. Cool. Cool. All right, we'll send that to you, Bobby. Bobby. Bobby. I appreciate it, guys. Thanks for everything. everything. everything. All right, man. Keep us posted. Thank you. Thank you. Thank you. [snorts] [snorts] [snorts] Pretty easy. Yeah, basically. He did a good job. He did. But I'll just for people listening right now, uh what we're trying to do is reverse him out of some kind of mistakes he made.

Ideally, this he would be uh where he wants to be already cuz we would have reversed him reversed him reversed him earlier on. We would have focused on building. He still would have lost a lot of body fat, but he wouldn't have, you know, sitting around because in his email, he was for a while, 1700, 1900 calories. Yes. calories. Yes. calories. Yes. You know, 8,000 steps a day, lifting weights 5 days a week. He's a guy. Yeah. 180 pound. Like that's really low calories. calories. calories.

Yeah. It's very it's very low calorie. And that's at that point. This is where people get he's already he know and you you you know that he knew he was so low. Like I'm at this point 17, 1900. I can't go lower. I'm already doing 8,000 steps and he's a truck driver. He doesn't have that much time in the day to get probably 15 20,000 steps. You hit you get to a place where you're like, "Okay, where do I go from here?" And we should have reversed.

But I I mean I'm I feel pretty confident if he if he takes a prescription and follows that uh you know we might see five to eight pounds on the scale up possibly. possibly. possibly. I think so. Yeah, Yeah, Yeah, I think so. Especially following a good uh workout program that's appropriate for him. Yeah. Bumping his calories. I think he's going to build great strength and muscle period of time. Our next caller is Casey from North Carolina. Carolina. Carolina. Hi Casey. Hi Casey. Hi Casey. How you doing Casey?

How you doing? Hi guys. It's so good to be here. I appreciate it. appreciate it. appreciate it. You got it. How can we help you? Yeah. So, I've been a listener um avidly since 2019. Um truly in love with your guys' content and truly everything you guys put out there. Um so, I have a question kind of regarding my lifestyle around having an autoimmune disease. So, about 3 years ago at 31, I was diagnosed with Hashimoto's by a functional functional health practitioner. At the time, I was kind of recommended to cut out the gluten, the everyday things, right, that we kind of just assume with [snorts] [snorts] [snorts] um gluten, the sugar, pretty much dairy, uh processed uh pretty much anything.

And then I was also encouraged to go down the HIT style workouts. And I have to admit, listening to you guys, hearing that, it's like these mixed signals. So, I started the HIT program that you guys have. Um, added in a spin class once a week, continued doing yoga class once a week. Um, and in a direct way, I like like I said in here, I don't like hit, don't love it. Um, all the things. So, went back to lifting. Uh, so I run symmetry once a year and then run anabolic the rest of the year.

along with anabolic three days a week. I also do the yoga, the one 45 minute spin class, and uh trying to make sure I get the 8 to 10,000 steps a day. Um, so kind of just some back steps to this is prior to 2023, I'd always been in the gym, but never really looked like it. I've always been on the bigger side, even in my early teens. Um, and I was really in kind of in in the early teens already going to the doctor and kind of talking about my thyroid and getting it checked.

Um, so then in 2015, uh, I dropped over 60 lbs and felt great around the 175 mark. And over the course of the last 3 years, I've put on 40 lb and really kind of in this like unsure unsure way. Um, and so I eat around 2200 calories, strive to hit protein around the 170 mark, cut out gluten, dairy, alcohol, processed sugars, um, and did a reverse diet for about 6 months there. And really I I bumped it up. I I bumped up my calories to about 2,600 calories and just didn't see much change.

Um, and I really thought I would I thought maybe that was maybe a factor, just my calories were needing some adjustments and and and just didn't see a whole lot happen. Um actually I kind of increased I kind of gained a little bit of weight. Um so question is with having the autoimmune disease would anything training wise need to change um additional supplements dietary? um feel as though I'm just doing like your average advice and not really seeing um much of a change in results and just kind of curious what your guys's maybe input um would look like to maybe feeling better and dropping just a little bit of weight.

Yeah, good good question. Casey, tell me about the rest of your your life. What do you what do you do uh outside of working out and stuff like that? Yeah, so I'm a teacher. Um so I'm in the special ed world and so kind of um have been for the past 10 years. So, I've kind of got to lock in on that, but I love it. Um, let's see. Yeah, the gym. Love that. I'm social. Love to do kind of going out, seeing friends. Okay. Do you have family?

Kids? No kids? Um, I do have family, but they're back in the Midwest, so I've kind of built my own family out here in North Carolina. North Carolina. North Carolina. Great. And then how's your sleep? Great. I'm I'm a I'm gonna make sure I get about eight to nine hours. Okay. I'm I'm curious as to why the functional medicine practitioner recommended such intense exercise. It doesn't it's not a match at all. That's what I thought. Especially I mean just because I love hearing your guys' thoughts on things and you've had a couple other callers with some somewhat similar questions and that's your guys' advice too is like like Adam says like yeah like elicit the the the change the less amount but I yeah I was kind of in that curiosity too and why the 1,800 calories was the other the other recommener and I'm like okay you know not loving it not loving how my body felt.

I'm like wondering is that what I needed to do and I just didn't give enough time or is it truly not the right advice? advice? advice? I like that you cut out uh gluten. Uh there seems to be a connection with that and um antibodies thyroid antibodies. I like that you cut out sugar. I like that you're not eating processed foods. I think your body uh is maybe fried and this this tends to be the case with autoimmune issues. autoimmune issues. autoimmune issues. When we have autoimmune issues uh we tend to be more sensitive to stress.

Mhm. Mhm. Mhm. That's why I asked you about the rest of your life. Um, now as a special ed teacher, teacher, teacher, uh, I'm sure it takes a lot out of you. Uh, I know my mom works with, uh, with with kids like that, and I know it's a very, I mean, it's it's a demanding takes a lot out of you. Uh, but I do think your body is, uh, a little bit more sensitive to stress. And so, I would change your workout. I wouldn't push anything.

What I mean by that is I wouldn't push a reverse diet. I wouldn't push a cut. What I would try to do is kind of sit somewhere that feels good. Yeah. And follow a program that looks more like Maps 15. I would do no additional exercise. exercise. exercise. You can do yoga if it's like yin yoga. I [clears throat] wondered I wondered if you'd recommend that cuz I tend to be on the uh warm flow side and I wondered if maybe you would say kind of go the yin slow slow slow yin yoga walking that's all good and maps 15.

That's it. So maps 15. Hit your steps. your steps. your steps. You're strength training. Do you know where your calories are sitting at right now? Are you like 22? Um, I've been on an average of 2,200 calories, right? Like probably the past month I've Yeah. So, there's a couple ways we could do this. You could stay around 2200. Follow Maps 15. If you don't have that, I'll send that to you. Uh, no additional workouts, okay? But walking, yen yoga, totally fine. So, anything else you do, I want you to think uh recuperative.

So, like, okay, I'm going to go outside and walk. It's going to be a recuperative walk. Or I'm going to go do a yoga class. Which one's recuperative? The only workouts you're going to do are mass 15. With diet, there's going to be two approaches. One is you can keep tracking and I, you know, stay around 2200 calories. The other one is to do this. Hit your protein targets, stick to whole natural foods, and then eat when you're hungry and don't eat when you're not hungry.

not hungry. not hungry. Okay. Okay. Okay. Okay. So, that's going to allow fluctuations. fluctuations. fluctuations. Uh, it's also going to take stress off of you. Uh, I don't know how how tracking feels for you, but I know for most people, tracking constantly is an additional stress. I got to count everything that goes into my mouth type of deal. of deal. of deal. Yeah. Yeah. Yeah. Especially when you cut out uh gluten, sugar, dairy, and processed foods. And so those are two options. The one that resonates better with you I would go with.

with. with. But the only thing I would have you track would be protein. And I think 170 grams of protein is perfectly fine. Aim aim for that. Whole natural foods. I'm hungry. I'll eat some more. If I'm not hungry, uh I'm not going to eat as much. Um and then just follow mass 15. And then the idea is to let your body uh settle down a little bit because I think rest and build. Yeah. Because I think you've been uh it's it's I think it's it's very reactive to stress and you know symmetry anabolic they're not bad but coming from where you you've been uh I think we need to scale back and and give our body like 3 months at least least least of kind of like this kind of lower intensity lower volume style of training just to let your body heal a little bit.

Casey, just out of curiosity, I know you've been listening to [clears throat] the show for a long time and so you obviously uh know we talk about diet philosophy and all the things around there. If you were being critical of yourself on your diet, what would you say is the areas that you are the most challenged with or you struggle the most with? with? with? Um probably your when your weekend. Okay. Okay. Okay. I I I tend to do really well um when I've got this like mindset and everyone around me knows like hey like we're we're dialed in.

But I think like that Saturday night, date night, we might go out and Yeah. Yeah. Yeah. And sometimes it does involve gluten because I do wonder if that um also maybe factors is like do I have any bites of it and it really resets me. I I you So it's not always true, but it's often true with thyroid antibodies. You got to avoid gluten like you have an allergy to it. Yeah. Yeah. Yeah. Okay. So like like no crosscontaminate like it's like you can't get near it uh to allow the immune system to uh to kind of settle down because even a little bit of exposure here and there can keep things um a bit elevated with the autoimmune issue and because you know that about yourself as we're since we're giving all this advice right now everything S's saying on point and then my piece would be win the weekend make that a thing make that a thing at least give that to yourself for 60 90 days so you can see what a difference that makes when you do take all the advice he's saying on the diet recommendations, the exercise recommendations, make it a goal.

Set a goal for a certain amount of time. I'm going to win these this many weekends in a row, and I want to see what kind of impact it makes. And I have a feeling if you take all of the advice we've given, you win those that many weekends in a row, I think you're going to feel and see a nice difference. But I want you to really gauge it by how you feel uh and by performance. Let's not worry too much about the scale until we start to see strength and we start to feel better.

Then we can start to worry about that a little bit. And then what I said about the diet, often times, and you let me know if this resonates, uh, often times the reason why people go off on the weekend is because they're so strict during the week. And so if the tracking is not so much on the calories, but just the protein, and staying away from those things that you're reactive to, to, to, it might give you the flexibility on the weekend. So, you go out on a date and you're like, you know what?

I'm going to stay away from, you know, gluten, sugar, like those types of things. I'm not tracking my calories. I'll hit my protein and now I can kind of enjoy myself a little bit. And if I'm a little hungry, I'll eat more. If I'm not, I'll eat a little less. So, again, you know, you know, yourself, if that feels like it's going to, you know, make you more consistent, then I would go in that direction. direction. direction. Sure. Okay. Yeah. I um definitely think that that's manageable.

I think you like you said 3 months even just to see cuz I I don't I wouldn't say there's extreme cheats or like I go off the tracks often but I I wonder I heard something not too long ago like it can set you back even even a month um just like yeah digestion wise. So wise. So wise. So it can and then do you um have you ever been tested for like SIBO SEO parasites? No, I haven't officially been tested but did do the Organifi um parasite cleanse which I loved.

Um, felt great after that. So, that. So, that. So, did you really? Mhm. Yeah, that was January that I did that and felt really good. Okay. So, that was the last time you did it was then. And what did you notice afterwards? Just you just felt better? Yeah. Yeah. It was like um probably a week after I finally started like just feeling more relaxed. I didn't feel as much digestion. Um it [clears throat] was like I felt like digestion overload maybe the best way to put that prior.

And it just kind of like So, [snorts] here's how you would use something like that. Uh, I would do it again again again and when you're done, I would wait two weeks and then do it again. So, here's here's what happens. If there are indeed parasites, it'll it'll it's pretty good odds it'll kill the parasites, parasites, parasites, but not touch the eggs. So, you're finished with it, you feel better, 30 days later you start to feel worse again. That's because the eggs are hatching. So, that's why you would wait two to three weeks and then do another cycle.

cycle. cycle. Got it. Okay. All right. Um I will like just within all of this the supplement route um is there anything within having Hashimoto's but autoimmune disease you guys would recommend? recommend? recommend? Yeah, I would go methylated B vitamins. Uh I would do uh vitamin D, creatine. I think creatine is a good idea if you don't already take it. Um and that's that's pretty much it. Um unless you see another functional health practitioner, they recommend some other stuff. Um, I don't like treating uh personally treating autoimmune with supplements, but really more as supportive.

And so, because I do I do take quite a few supplements. So, I'm like looking at the list going, is there any chance any of these can get weeded off? Which ones are you taking? So, I've got I've got finally put on Levothy um 25 milligrams. I do seeds, probiotic, and multivitamin, ferotin, zinc, digestive enzymes, fish oil, magnesium. And then I took I started taking rose curcumin um curcumin. Yeah, those are all fine. I don't think I think the multivitamin the probiotic would be the more kind of necessary ones.

ones. ones. Uh uh but yeah, I think you're I think you're you're totally fine. Yeah. Okay. Yeah. Perfect. Well, I appreciate it, guys. I um um um And then vitamin D. One more thing. Have you had your vitamin D levels tested? I did. Yeah. Yeah. Back in range. Yes. Okay, good. Okay, good. That's it. Yep. Good. Good. Good. Um All right. Well, perfect. Thank you so much, guys. You got it. And I'll send over Maps 15. Okay. And then you know what? Let's get you back on in 90 days.

I want to see how you feel. Okay. Yeah, that'll be awesome. Um Thank you so much. I appreciate it. You got it. All right, Casey. Bye. Bye. Bye. Yeah, there's a there's a It's interesting how um I don't like you giving her freedom on the weekend. the weekend. the weekend. Yeah. Well, Yeah. Well, Yeah. Well, I don't I I I sense this. I This is why I asked. I asked. I asked. Does she need to be really controlled on the weekend? the weekend? the weekend? Yep.

Yep. And that's exactly why I asked the question I asked and she gave me the answer that I thought I'd get. I'm I surmise the the worst thing that she does on the weekend is eat uh gluten if she is in fact reactive to it for the autoimmune. I think that would be the worst thing that she'd possibly do. Eating more, Eating more, Eating more, it's got its own back, you know, uh detriments, but I've worked with enough clients uh with antibodies to see that they just they would just have a tiny bit of gluten and they'd be crap.

feel like [ __ ] for my my point to winning the weekend is you got to make that that that extra effort on that weekend to be really strict. If you're a teacher, you're or like teacher organized always. They're all they're organized with their money. They're organized with their schedule. So, I bet you Monday through Friday, she's dialed and locked in. And I and she's got high stress, hashimo, got all this stuff going on. Weekend, she's like, like, like, "Let go." and then that thing gets crept in the diet and whether it's a little bit of it like you're saying or it's like a little more than it's saying like whatever at that that's the time for her and she's admitted that that's it.

It's like that I would want her tight on the weekend. Be weekend. Be tight on the weekend. Be strict on it. Be dialed in. Don't let anything like that into your diet and then I bet the rest of the week takes care of itself. So I disagree. I disagree. I disagree. Our next caller is Sharon from Connecticut. Connecticut. Connecticut. Hi Sharon. Hi Sharon. Hi Sharon. How you doing Sharon? What's happening? What's happening? What's happening? Nice to meet you guys. How can we help you? Um, I've been kind of just listening to you guys in the background for the past few years.

Uh, my husband loves your content. It's always on the computer or on his phone, so it's always wherever the rest of the family is. Um, and he's lost about 90 lbs. He's put on a ton of muscle and he's used a lot of your content to um, I guess make that easier. and he's always like suggested that I should call in to get some advice and so I figured I would just try it. I wasn't really expecting a a response but um basically I have a bunch of medical stuff going on.

I have um hypermobility. So um my joints are basically too loose. Um it's a connective tissue disorder. Um I have something called um hyperandergic um which is dautonomia. Um, basically there's not enough blood volume in my body. Um, so I have to wear compression garments. I use um, uh, electrolytes on a daily basis and, um, [snorts] it like just it just affects stuff that your body controls on its own. Heart rate, blood pressure, body temperature, digestion. Um, so just standing up my heart rate could shoot up like almost 200.

My blood pressure can shoot up dangerously high, but then when I lay down, it all reser resolves. Um, so and then I also have something um called MCCAST, a histamine issue. So, it's like I have a lot of hard time working out because working out can trigger histamine release and I could get hives or angiodema. And then I done a couple cycles lifting with my husband like a 5x5 and a 3x7 and I did well a couple years ago but well last year but this year when I tried this whole winter I tried to work out and I kept injuring myself every time.

And I know you guys have a lot of programs like I think the one for like in the 40s, but I was wondering if you guys had a program for people that are old because he told me that you guys have made progress with even elderly people and they have joint issues and mobility issues. And so I'm wondering like what's a way that I could actually make progress but without risk of injury. of injury. of injury. Yeah, it's a good good question and I appreciate you calling in.

[clears throat] [clears throat] [clears throat] So there's a couple things we need to consider uh with exercise uh for someone like you. Uh, one is we have to manage intensity very carefully. I think you already know that. So, your intensity is always going to be moderate and you're going to treat the exercises like practice. So, I don't what you don't want to do, Sharon, is go into a workout trying to work out. What you're going to do is go into a workout trying to get better at uh the exercise, getting better at the movement.

The second thing with hyper mobility is that you're not going to do the full range of motion. Yeah. So, when you see an exercise and you see a squat and they go all the way down and all the way up, that's not what you're going to do. You're going to stop and and keep your reps short. Uh because the those end ranges of motion where you'll hurt yourself because of the hyper mobility. You're also going to do things like you also want to do things like like isometrics.

isometrics. isometrics. So, like uh there's a couple ways we could do this. One way would be and you can see me on camera. If I'm doing a shoulder press with dumbbells, normally we'd have you go let's say all the way down. I'd have you stop here. You'd hold there for five seconds. And then when you go up to the top, you'd hold there for five seconds. Okay? Okay? Okay? And and you would do these isometrics at the at these ranges of motion. Not the end ranges that you have, which are really deep, but cut short and then hold.

Okay. hold. Okay. hold. Okay. Okay. Um and the intensity, a little bit of intense is okay, but really it's just about practicing uh the exercise. Uh I want to ask you about the electrolyte uh consumption. Do you know how much sodium you're taking in a day? I use um LMT and I basically just use a half a packet in almost every water bottle I drink all throughout the day and night. And how many packets do you go through a day? day? day? Um two to three.

Okay, so that's 2,000 3,000 milligrams. And then what do you what about your diet? diet? diet? Um I've been trying to like cut sugar completely out because that increases the inflammation. the inflammation. the inflammation. Um same thing with I'm trying to reduce the processed food. My my husband eats like extremely clean. Like even when he's bulking, it's clean. Um so the the food content over the past few years in the house has just gotten a lot better. lot better. lot better. Um Um Um so in general, I try to Oh, I forgot to mention years and years ago, I um had gotten a gastric sleeve.

Yeah. Yeah. Yeah. So the amount of food that I could eat isn't typical. So, I try to eat smaller meals and prioritize protein while trying to throw a little bit of, you know, fiber and a smaller bit of carbs in there as well. But I also am in my early 40s now. And when like just a couple years ago, if I just, you know, got strict with my diet, the weight would like fall off. Like my job is kind of active. I'm a construction worker and a truck driver, so I have really long shifts, like 10 to 16 hour shifts and moving around, doing stuff all night.

So if I just was if I just ate well weight would fall off but it's like a little by little and putting it on it's not coming off like when I'm eating well it's like I think it took me two months to get down 5 lbs and it never used to be like that before. before. before. Okay. So it's going to sound crazy but I don't want you to chase any weight loss. I'm not saying that's not going to happen but I think if you chase weight loss you're going to move in the wrong direction with all the behaviors and actions.

actions. actions. Um okay I I I'd like to see you play with a higher sodium intake. Okay. Especially with with uh the issues with blood pressure, uh people tend to respond better. When you started adding electrolytes, uh did you notice an improvement? improvement? improvement? I noticed a slight improvement. It's it's always better the more I drink. And I guess for the way my body works, the the water can actually work. Water supposed to the elect. So the the more I drink, the better. And the compression actually help more than anything.

It's like a body. Yeah. compression or compression or compression or Okay. So, when you increase your sodium, increase your water, but but I would play with that a little bit. If you're at two to three packets a day of element, you could go up to to four uh and start there and be consistent with it. So, that'll include more water. Um I think I I would be it would be wise and I don't know how well you do this, but I would avoid foods that people tend to be reactive to.

Uh so gluten, gluten and dairy, legumes and uh uh and all legumes including peanuts. And I would just avoid those uh to start completely like pretend like you got an allergy. That's really the only way to see if it'll make a difference. Um and uh yeah and then as far as a strength training program is concerned. Uh I I will send you MAP starter. Mhm. You can follow map starter, but do what I said I said I said with the range of motion and the pausing where you're pausing and holding and trying to stay tight at those r at those uh you know beginning end uh range of motion.

motion. motion. So, should I do the the ranges of motion without weight starting out? I would start Well, I don't know how strong you are, but [clears throat] you're looking for a like you want to feel like you're you're you're training, but I don't want you to push yourself super hard. I just want you to to kind of feel of feel of feel the issue is it's Go ahead. Go ahead. Go ahead. I'm sorry. I apologize. Um I've I've started because he's taught me how to start low and move up and she goes while I'm working out I feel fine and I actually like nothing is wrong.

It's not until after workout. move and I'm like, well, that doesn't fit. I did something. Yeah. Yeah. Yeah. And I wasn't my husband that that I might have to learn how to feel the muscles and act with the muscles and get the movements right before I add weight cuz I think I handle weight. I like with the 5x5. I said that I got stronger just last year, but it's like every every few every few days, a few weeks of winter, every I tried to work out and I I wasn't struggling with it, but there would be an in once I his his suggestion his suggestion about getting connected to the muscles is correct.

And what S's advising you to do is the way you'll do that. So, if you just shorten all those movements up that you probably were doing with your husband, just don't go as deep, don't go as low in all the movements with weight, that's fine. and pause at the bottom and pause at the top. You're building isometrics in there that'll help you connect to the muscle better. Almost like a 90 degree angle like rule for each joint, you know, and it's kind of like a little bit of a standard that we've had as trainers is to try and kind of keep people within like these 90° of your squat or the angle with your knee, angle with, you know, your overhead press.

Uh so just as a general kind of gauge but yeah to to keep that monitored is like your starting and then your end point with extension you really can't hold the isometric too long. So another in other words like really emphasize that. So that becomes more important. So let's say it's a they call you guys you said you did five by fives with your husband. So so let's say the the workout calls five by five and you only do three reps but you pause for 5 seconds at the bottom pie.

That's fine. I'd rather that than you add a bunch more weight and try and get to five. It would be better for you to really emphasize the the pausing and the isometric portion. That's what's going to get you connected to [clears throat] the muscle better. So, isometrics are going to connect you better. They're going to prevent you from going too deep, which is where the injury happens. And they're also better at strengthening connective tissue and tendons, which is what you need. Yeah. Yeah. Yeah. They'll help you recruit muscle a lot better.

better. better. that program that that you were talking about, is that like a certain amount of time, amount of days, just a few days a week? Like what is the It's three days a week. You need dumbbells and a physio ball. Mhm. Mhm. Mhm. Okay. All right. Yeah. So, you Yeah, it's pretty It's pretty accessible. One more question. Do you take uh high doses of vitamin C? Um I I Do they put C together with K? No, D is with K. Okay. Yeah, I think I think I have a C, but I think it's in it's in combination with something else for better absorption.

I just can't remember what it was. it was. it was. I would look up So, you do this. I'm not going to recommend this, but I want you to look up vitamin C uh with some of your your your conditions and look up highdose vitamin C and see what the see what the literature says because I have a a theory, a suspicion that a I have a a theory, a suspicion that you might find some positives. So, you'd be, you know, something like a,000 2,000 milligrams a day, but I would look it up first.

Sharon. first. Sharon. first. Sharon. All right. Yeah, I'll do that. Thank you. you. you. You got it. I'll send over that program to you. Okay. All right. Thank you guys. I appreciate it very much. You got it. All right. All right. All right. One of the most difficult uh clients I ever had ever because I'd never experienced it before was a hyp someone with extreme hyper mobility. Could not Could not Could not Well, a few factors. I was going to say throw in the blood pressure.

I mean, she's got a lot going on there. on there. on there. Yeah. The compression. Yeah. All that. I mean, we didn't we didn't recommend it, but when she listens to this, if you still struggle through this process, she'd be a great candidate for a coach. Of course, there's going to be a lot of like there's going to be a lot of hands-on like spotting with a form and everything. That's right. And we have coaches that can help can help you through this. And I Why don't you send her Doug a link is hey, if you want to get more, you know, talk with a coach.

Yeah. Yeah. Yeah. Spend some more time and uh you have to set her up. cuz you you said something I think that is so key and that sometimes it's really easy to say it. It's very difficult for the average person to to understand it uh or go by it which is like how she feels is the is the most important part of how we how we gauge intensity intensity intensity uh not can she lift more weight and so sometimes that takes coaching through that process education I literally I had a client with hyper mobility and um couldn't figure it out until I started shortening her ranges of motion but she would get dizzy after a set of like a squat or a deadlift and I remember we would Like we'd, you know, she'd deadlift, put the weight down, then she'd get real dizzy.

We'd have to sit down. And so I had to teach her to stay tight. Yeah. Yeah. Yeah. After the set. So like after the set, I'd be like, "Keep squeezing your legs, keep squeeze keep squeeze keep squeeze them cuz her blood pressure would suddenly drop." And so I think there's there might be a correlation. You know what? We uh it's so rare, right? I think each of us probably only had a couple or a handful of of these clients in our entire career, so we didn't put a lot of focus on this, but it feels like we've had quite a few people.

Yeah. might be worth writing a free guide free guide free guide for hyper mobility. Maybe Maybe Maybe just like a like a real real kind of generic steps on what to do and protocols and maybe some demos of some movements on movements on movements on honestly the perfect routine for someone with hyper mobility would be like three months of isometrics. Well, I was so what I was going to recommend to her I know you went the starter route was I was going to tell her to run phase one of symmetry.

I mean that would be good too, you know, was run phase one of symmetry for a while. Uh-huh. Just that alone, especially with her condition where she's just like You know what threw me off about that was her histamine issue where she breaks out hives with intensity and pure isometrics or intensity. Yeah. Yeah. Yeah. Like you're driving. Yeah. Yeah. Yeah. So that's the reason why I was like, uh, we'll see. we'll see. we'll see. Our next caller is Renee from Hawaii. Hi Renee. Hi Renee. Hi Renee.

How you doing, Renee? Hello. Hello. Hello. Hey guys. Hi. How are you? Good. How can we help you? Um, well, how much time do you have? No, I'm kidding. I'm kidding. I'm kidding. Thank thanks so much for taking my call and all the information that you guys provided over the years. Um I only just started listening to you guys, but immediately dove right in and have caught up on pretty much all the episodes. So um thanks for everything you guys do and Jackie for squeezing me in uh last minute.

So um I kind of just like wrote bullet points so I don't ramble. Um so here we go. I am 39 uh 56 and currently weighing 160 pounds unfortunately uh roughly about 28% body fat. Um I'm a single mom of two boys that are 13 years apart. I had a tubal lation in 2020. Uh recently diagnosed with adenomiiosis after years of pain. So um I'm scheduled for a veno hyerectomy on the 10th a week from today. minimally invasive, so it should only take about like four to six weeks for healing.

Um, I am a one-time bikini uh competitor after only 8 months of training. Um, I had joined a private gym that offered like small group personal training and did some body recmp. Then my goal is to stay um get stage ready uh for wellness for wellness for wellness um by 2028. you know, I I know I need some time to build. Um, I guess my question ultimately is like what MAPS program will kind of get me the best results until I can afford a coach cuz at the time I just I can't right now.

Um, so I started in late August of 2024 at 150 lbs approximately 27 body fats. So pretty much where I'm at again. Um, when I got on stage, I was down to 126 lbs, approximately, 21% body fat. I know I definitely was not ready to get on stage, but um, I wanted the experience. I had a less than favorable coach uh, approaching that date. Um, but had a great experience nonetheless. jumped head first into getting my CBT um cuz I loved fitness and wanted to help other people with it post show.

I had zero guidance with the reverse dieting. So um just kind of misspiggied it for a little while. Um then I had a car accident in September that I totaled my car which um broke some of my toes that affected my balance and I have a had a bruised sternum which um also affected some of my exercises with like range of motion. Um I had uh recently been hired at UFC um as a personal trainer. No clients um as of yet though. Um, I was doing an assessment with one of the other trainers and they had pointed out some things that I didn't realize I was doing incorrectly.

Turns out the entire time I was I was training at that small private gym, I was not bracing my core and no wonder I was getting hurt all of the time. So, I started doing some uh unilateral training and some corrective exercises cuz I have like a like a real bad anterior pelvic tilt. So, I know I need some deep core work. um obviously post-reovery and um some help on my LPHC. I want to practice some diaphragmic breathing to kind of um support that. I'm concerned about my weak pelvic floor.

Um also I believe I'm I have hyper mobility. So I'm I'm when I'm doing any overhead stuff or whatever, like I get the clicking in my shoulders, I'm constantly hyperextending my knees. So then I have pain there, my hips. [gasps] So, I've been trying to to do some corre corrective exercises for that. Um, and because of that, I've been avoiding the barbell exercises like completely because, you guessed it, I'm afraid to get hurt. Um, so I'm trying not to focus on the numbers because I know that I need to build into a wellness body.

I need to feed that. Um, but I have problems with my nutrition. That's that's why I feel like I have gained most of the weight back. Um I have a problem with like emotional or stress eating kind of thing. Um I have to like force myself to eat during the day because I'm not hungry. Even right after the gym, I'm kind of just still on the move. Keep go. Um so then at night it catches up to me. And I know all of this. I have body awareness.

I just need to like get to it. Um the adeninoiiosis makes it difficult for me to stay consistent. Um some days I'm super super tired, can't get out of bed, uh crazy pain. So I'm really looking forward to the hyerectomy and having all of that um you know hopefully taken care of. My uh my sleep is um averaging around 6 hours if I'm lucky, but it is nonrestorative. So, um, poor REM sleep for sure. I take creatine every day, multivitamins, uh, omega-3 fish oil, EAAS as I work out, and I am starting the Ziotic, uh, sugar to fiber, um, to hopefully help with everything um, post.

So, yeah, I just really was hoping for some suggestions on like the MAT 15 programs cuz I live super close to my gym. um at least until I can afford to start work really working with a coach. Yeah, thanks for calling in. Yeah, Rene, can I ask the what's the motivation of the competing? Um, Um, Um, honestly, it really made me feel good. Uh, the sense of accomplishment. Um, yeah. I I don't I don't know. I I liked the structure of that lifestyle when I was doing it.

I felt like I was in control of of you know my life pretty much much much cuz I hate it for you. Just so you know. Yeah. Yeah. Yeah. Oh no. Oh no. Oh no. Do you Well, let's back up for a second. You got a lot of stuff going on. Let's be sensitive. Yeah, you do, honey. And I think you might have liked it and you tell me if I'm wrong. Okay. Uh you said it gave you a sense of may give you some meaning, some purpose some purpose some purpose and it felt like you were in control uh when other things feel out of control.

Yeah. and like you know that that sense of accomplishment of like cuz I have very low self-esteem. Um so when I got up there it was difficult because I was like oh my god I have to pretend that I'm confident in this right now but I'm really like don't look at me. I don't want to be I get that. No I get it. It was a hard thing and you did it. But you did it. I don't think you I don't think it's a good idea to do it again.

again. again. That's right. You already proved it. You proved you could do it. And and um you got a hyerectomy coming up. So, you're going to be on hormone therapy after you get off? I'm hoping so. Um, we haven't really discussed it that part, but I believe I'm keeping my ovaries, so I'm I'm not sure if Yeah. Okay. Okay. You got a lot of stuff going on, hun. And I think you need a break. Uh, the sleep would be the first place I would look. would look.

would look. Can I ask you some personal questions? Sure. [clears throat] Do you drink or smoke weed? I do smoke weed, yes. Um, and not so much drink. Okay. Occasionally. Okay. Okay. So, the weed is really going to affect your restorative sleep in a negative way. negative way. negative way. Yeah. That's what's killing your RAM. Yeah. That that'll kill your RAM. That'll shut the RAM right off. That's right. That's right. That's right. Yeah. Yeah. Yeah. [ __ ] [ __ ] [ __ ] Yeah. Yeah. Yeah. And so, what you can do what you would do is uh you would you try to really reduce that and come off of it.

Um and then if you feel like you need help uh with the canabonoid withdrawal, you could stick to just CBD. Um, and you're going to go through, I don't know, a couple weeks to a month where it's going to feel a little worse, but that kills that kills restorative sleep. I mean, that's that's a very very well documented effect of uh of THC in particular. particular. particular. So, I would try here. I've been doing it thinking it's going to help me sleep. Well, it helps you fall asleep, and I can I can uh attest to that feeling.

Uh, I was a every night weed smoker myself. Um, and so it helps you fall asleep, but then you don't get REM. It's that's the problem with it. Yeah. Notice you you probably don't dream either. You know, you you don't dream probably much if ever. You'll get really crazy dreams when you come off. Yeah. You get really vivid, wild dreams when you come off. So, you know, I just look at that. Really focus on your sleep. Maps 15 is the right program for you. Um and now you said you can't afford coaching.

How much does coaching what do you think it costs? Like you what do you think it costs? Like what's the idea uh that you have on how much you would have to spend on a coach? Um I I believe roughly about like 4 or 500 a month like right now. Um so about a year or two ago I had uh left a domestic violence situation to where my my Yeah. So my my son and I my two sons and I had to restart um over again and now I'm in public housing kind of thing.

So like I I Yeah. So it's like really limited and only just got the job um as a personal trainer. So, not very many. many. many. Congratulations on that. Oh, thank you. So, what I'm going to do this, Rene, I'm going to give you 30 days. I'm going to give you free coaching for 30 days with one of our coaches. And if you like it after And if you like it after that, we have something called concierge coaching, which is a lot less than the number you said.

Okay. Okay. Okay. The reason why I said that is there's a lot of stuff going on here and I could throw advice at you, but I think it would be a good idea to have somebody kind of guide you like step by step. Step by step, attack one thing at a time here. Yeah. you know, we're going to we would look at diet, you know, make sure you hit your protein, be consistent with that, but really it's about caring about yourself on yourself on yourself on like really treating yourself like somebody who deserves to be cared for is what's going to drive all the right behaviors.

behaviors. behaviors. Looking for feeling like um a show is going to make you feel like you have value is the wrong direction, especially one that judges you by the way you look. Uh it could definitely swing in the opposite direction. I love that you're a personal trainer personal trainer personal trainer because I'm going to tell you something right now. you start training people and you start helping other people, that's going to make you feel so good. Yeah. I want to equip equip you with with Prime Pro mainly because of what you also mentioned with your bracing and just a lot of the techniques in there, even restorative techniques after your your uh procedure and everything else just to get you to learn uh really then on yourself and then how you can apply that to your clients as well, I think would be like super valuable.

Yeah, I I think prime pro plus as a trainer, just as a trainer, that's going to be so valuable for you. It's going to make you really valuable as a trainer in the UFC gym. And then are you responsible for getting your own clients or do they set you up? Um, so they have set me up with one. Um, but yeah, I'm pretty much responsible for kind of getting my own. Um, and I'm I'm not very Hi, I'm Renee. Nice to meet you. Like I I I never have been.

So, that's where I've been really struggling with the like I'm almost I was almost kind of giving up on it because I haven't I'm not very Rene, I'm going to do something I've never I've never done before at the at the at the possibly angering my partners. I'm going to give you our course our certification course for free. for free. for free. Wow. What the the Yeah. I'm already I'm already like was in there cuz when you first um started it I I got in but then I was like oh I can't you know it's a it's a costly course but it is recognized by by the national certifications and it's going to help you build your business.

That's what it's focused on. Thank you. Thank you. Thank you. All right. All right. All right. Cuz cuz I do have like a a bigger um long-term goal of like doing a nonprofit for women um who are surviving domestic violence to get um memberships. to the gym to Listen, Rene, here's what I want you to do. You're going to work with one of our coaches. coaches. coaches. I don't want you to do a show. I don't think that's a good idea. Focus on sleep. I really want you to make that a focus.

It's going to take you about 30 to 60 days to really fix that. Okay? So, just give some time. And then when you get our course, open it and watch the videos and build your business. That's right now. The most important thing you could do that I think will help you in all the areas that you're going to feel the best are going to be starting to build a client base. base. base. Yeah, I agree. It's gonna it's going to really give you all the things you're looking for.

It really will because I I I feel like you're going to help people. I feel like training people is going to make you feel good. It's going to help you reflect on yourself. It's going to give you a sense of purpose. It's a wonderful career. And our course, what it does is it helps trainers build their business. That's the main focus of it. it. it. If you're not already listening to the Elite Trainer podcast, too. Listen to that, which is all of our Yeah. Yeah. That's uh that's on Elite Trainer Podcast.

Podcast. Podcast. Is that under the Mind Pump? Is that Mind Pump? No, it's got its own um Yeah, it's got it own. Yeah, you look up on YouTube Elite Trainer Podcast and those are our coaches and trainers and that's all they're doing is helping other coaches and trainers be better coaches. I'm going to have you come back on here and um let me have you back on in 30 days. And what I'd like to hear is hopefully you get a client or two within that period of time.

Okay. And we'll talk to you then. Well, I was kind of hesitant because of the the surgery like I'm going to be out. So, how do I get clients if I'm Oh, that's when's the surgery schedule? When is the schedule? or a a week from today on the 10th. Let's have you on. Let's have you on in 60 days then. So, give you some time. Yeah. Yeah. Yeah. Okay. Okay. Okay. Yeah. Thank you. Awesome, guys. Thanks so much. This is great. All right. We'll see you then.

Yeah. It's worst thing she could do is get on stage. stage. stage. Uh Uh Uh oh, man. But so what people didn't see, she brought it up, but what I saw in her email was uh she escaped uh an abusive relationship relationship relationship and so she had to get away from that. She's got an issue where she has to get a hysterctomy. That's a big deal. Yeah, that's a big surgery. She started a new job, which I love what she's doing, but that's a brand new job.

Public housing. The last thing she should do is like attempt to shred her body down with poor sleep and all that stuff. stuff. stuff. Uh it's the last thing she should do. So hopefully what happens is, this is what I meant when I said that I think training people is going to solve a lot of this. She starts to build a business and starts to help people. It's going to feel so great. You can't help that. You can't help but reflect on yourself. Yeah. Yeah. While you're doing that, you know, as you're coach saved me as you're coaching somebody, you're going like, I need this myself.

Yeah. Yeah. Yeah. No, I think it's a it's a I think it's a great advice. great advice. great advice. And the there's so much going on here that a blanket prescription of go do all these things won't do anything. The quitting the quitting weed or coming off weed would be the one thing that I would, you know, that itself is is going to be a process, you know. So, it's like that then the diet, then the like training properly like Yeah. There's so there's there's so much there that you would want to tackle those things one at a time and and start to build.

And the main focus for her needs to be to to get healthy. healthy. healthy. Yep. Yep. Yep. To get healthy, to sleep good, to feel good. Um not go get ready to get ready for a show. Absolutely not. All right. I know you like that episode. If you did, check this one out. 30% body fat for men. This is way too high. This is actually a bit high for women as well. So, in today's episode, we're talking about how you can go from 30 to 10.

What is 10% body fat? This is when you have a visible six-pack. Can you go from 30 to 10%, yes, it's possible, but not if you guess along the way. So, we're going to talk about how you can do that in today's episode. Now, there's a huge range, right, of like body types. Some people can run uh a little bit heavier uh and or a little bit higher