AI Workout Programs and GLPs Are Changing the World — Here Is What to Watch Out For | Mind Pump 2971

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Again, Rubrik.com. If you want to pump your body and expand your mind, there's only one place to go. Mind Pump with your hosts Sal DiStefano, Adam Schafer and Justin Andrews. You just found the most downloaded health fitness and entertainment podcast in history approaching over half a billion downloads. This is Mind Pump. Today's episode, we had people call in, we got to coach them live on air, but this was after the intro. Today's intro is 57 minutes long. Now in the intro, we talk about AI workout programs, GLP use, diet, exercise, current events in family life. It's always fun. Look, if you want to be on an episode like this, here's what you do. Submit your question to MPLifeCaller.com. Now this episode is brought to you by some sponsors. The first one is Juve. We talked about the red light panels today and how red light therapy has been shown to build muscle. No joke. Workout, get in front of your red light panel. You'll build more muscle than if you just worked out and didn't do that. The data shows this. It's pretty wild. Go check them out. Go to Juve.com slash Mind Pump. That's J-O-O-V-V.com slash Mind Pump. Use the code Mind Pump and you get $50 off. This episode is also brought to you by Dose. Today we talked about that one of the products that improves your cholesterol numbers and blood lipid numbers as proven by clinical data. Majority of people who use Dose saw improvements in their blood lipids. Try it out. It's all natural. It's not a statin. It's not a drug and it'll probably work. Again, in the clinical trials, a majority of people, over 80% saw an improvement. Go to Dosedaily.co slash Mind Pump 35. Use the code Mind Pump for 35% off. Also, right now we have a buy one, get one free happening with our programs. Buy any MAPS 15 style workout program. Get a second program for free. These are the programs you can choose from. MAPS 15 minutes, symmetry, strong power, lift performance, muscle mommy, and 40 plus. Buy one, get one free right now. Go to MAPS15bogo.com. Here comes the show. T-shirt time! And it's T-shirt time. Oh, shit, Doug. You know it's my favorite time of the week. Two winners this week, one for Apple and one for Facebook. The Apple podcast winner is ETN Dixie Chick. And for Facebook, we have Dory Orlowski. Both of you are winners. Send the name I just read to iTunes at mindpumpmedia.com. Include your shirt size and your shipping address, and we'll get that shirt right out to you. All right, real quick. If you love us, like we love you. Why not use the code MindPump for 30% off? And why not show up by rocking one of our shirts, hats, mugs, or training gear over at mindpumpstore.com. I'm talking right now, hit pause, head on over to mindpumpstore.com. That's it. Enjoy the rest of the show. The health and fitness world is changing. People seem to be getting in better shape. In fact, obesity rates for the first time in decades have plateaued and are dropping. Is it the AI workout programs people are getting plus GLP use? I think so. It's definitely changing the world, but beware. We're going to talk about the risks associated with both and how to use them properly. Let's get into it. You're never on social media on the weekends. Did you see my story that I posted this weekend? Was it about this? Well, not exactly. Oftentimes you and I are on the same page. So, well, yeah, interesting. So, uh, I actually, I was so weird, not something I would do, but felt compelled for some reason, um, because I had just got back from Disneyland. And, uh, there was a moment where Katrina and I looked at each other. It was like almost the exact same thinking the same thing. Cause I think we had seen like multiple times now in these, you wait in line for 40 minutes, right? So what do you do? You look at people, you watch people. I mean, right. Isn't it? Everyone, everybody does that. Or you're on your phone. And I don't want to be on phone. I'd rather people watch me on my phone. Right. So we're, so we're people watching. And, and I say to her, I'm like, do you notice how many fit, healthy couples like our age that you see? She goes, yes, I was just thinking the same thing. And I'm like, I know. I'm like super surprised. We're in Disneyland, typically not totally not that at all. Not that at all. It's normally the opposite of that. Um, so really surprised. I'm like, this is odd to see that many. Um, and that many, this close to that, like, and it's not like some weird thing going on at Disneyland. And so that happened and we were talking all about it all day. And then we get home and we're, we're back from a trip. So the first thing I do is go to the grocery store to go get all my stuff so I can meal prep for the week. And, uh, I'm in line and I've got like a full grocery cart and it's like, I mean, I'm dialed right now. So it's like everything is like, there's nothing bad. And it was like, oh, very obviously I'm making a bunch of other, the couple in front of me wearing workout attire, like look like they had just probably gone to the gym or something like that huge cart full of nothing. But I mean, all healthy food then. And I'm like, look at it. I'm like, cool. This is, you know? And then in comes another cart behind me, guys wearing a rogue t-shirt and has got a cart full of nothing but healthy food. I'm like, I don't know if I've ever been in the safe way. And the whole line is full of health conscious people. And like, I thought, man. And so I did a little video saying, cause I know we, we tend to the media, especially social media and stuff like that. We highlight all this negative stuff and divisiveness and division. And, and that's what the stuff that goes viral. And I'm just like, Hey, you know, I just want to come on here for a minute and just share something positive that I'd seen the last few days. This won't go viral. Probably nobody will share it, but whatever. Uh, you know, this is, was really odd and cool and very, uh, gives me hope that maybe encouraging. Yeah. Maybe, maybe in my 25 years of doing this can say for the first time, I feel like we're making a real positive shift in the healthier lifestyle from the, from the masses, not just like our niche circle. No, no. You're right. Because the middle community, though, I'll be honest. The opposite experience. Oh, we'll get there, dude. Uh, so you're okay. So there's always a risk of being in a bubble, uh, or a lot of anecdotes, you know, like you, you buy a car, you suddenly notice everybody has the same car type of deal, like, is that what's happening is what's happening to Adam that he noticed something he's paying attention. And he sees more of it. And the data actually shows Adam that what you're noticing is happening, it's actually happening. So for the last seven decades, maybe, uh, obesity rates, uh, have been climbing in modern societies, but we use America and America obesity rates have just been climbing and it's like, it's, it hasn't stopped. It's just climb, climb, climb. Every time we test it. Oh, more people are obese. More people are obese. More people are obese. And at one point we had more overweight people than people who are at normal body weight. Uh, which meant, Oh, we're now we're a majority of people are overweight. Obesity is still not a majority, but we're getting there. Suddenly we're looking at data and it plateaued. And then suddenly we're looking at data and it dropped. Not a huge drop, but a drop nonetheless, but consider the drop. Isn't just the drop. It's also the stop of the progression. So it's not just, we went down 4%. It's also, we stopped going up. Right. So it's like, have we reached peak obesity? Uh, or is it something else? Um, and I think very strongly, especially with GLP use, uh, I think it's something like 10% now of Americans are on GLP, right? 10%. We have to guess that the vast majority of the 10% that are on GLPs are also obese, otherwise, why is your doctor prescribing this to you? And so for the first time ever, we're seeing a drop. And with that, along with that, uh, we have this potential for this kind of revolutionary way of people getting workouts, which is AI. So in the past, if you wanted a workout program, when I was a kid, you went to a magazine and you followed your favorite bodybuilders routine or your favorite athletes routine, and you literally just copied it out of the magazine. Uh, and then after that, it was the internet. Uh, you go on the internet, you go on forums and it's like this program or that program or whatever. Well, now you have AI where you can enter in here's my goals, here's my age, here's whatever, and then it'll spit out, you know, a, a quote unquote, customized workout program. And so both of those combined are poised to change things. Now, here's, what's interesting by the way. And I just want to say a little side note, people in the fitness industry, look, people who work in the fitness industry, right? They look at both of these things as a threat to their potential business. Especially GLPs. I remember when GLP started getting popular, so many coaches were like, Oh my God, what's going to happen? Is it going to totally undermine me? No, one's going to want to hire me. No one's going to need me anymore. Gyms are like, Oh, what are we going to do? No one's going to need. And actually the data shows the opposite, which we speculated. The average GLP user spends four times as much money on fitness than the person who doesn't. So for people in the fitness industry, this is only going to grow, uh, our business. I mean, it's no real different than a lot of the pop culture stuff, like you're mentioning with magazines and with like stuff on talk shows, uh, that is that initial spark for somebody to be like, I need gym membership. I need to clean up my diet somewhat. And then it's like, they kind of follow, uh, some routine, but you know, we would always get those coming into the gym later, uh, after they've tried it for a while and then to try and dial it in further and get them actual results. Well, here's the thing. So here's, so we'll start with AI workout programs. So AI workout programs are far more customized than a old school magazine workout or internet workout, which is true, right? It's true. Cause the AI will write up your routine for you. Although I'll argue it's more general than you think. Do one with your friend with different goals. It can look almost identical. I've seen this already, but, uh, the, the value in the workout routine is partially that the workout routine itself, uh, is good, but the other part is something that we know this as coaches, which is that, uh, AI can't coach you. As a trainer. I mean, if, if my job as a trainer, if all I ever did was give people workout programs, I would have been a very unsuccessful trainer. I would have never built a career. I would have had clients that, that, you know, swore by what we did. It wasn't the workouts that I gave them. Like that was like a, like 10%. I was going to say that's such a small percentage of the, of the part of personal training. That's right. Yeah. No, the, the, the relationship that you build with the client, the behavioral change that you teach them, coaching them through psychology around the relationship with food. And I mean, these are all the things that made personal training and the truth be told, though, I didn't get into it thinking that I didn't like when I got into the profession, I thought it was no exercises, sets reps. Yeah. I thought it was, yeah. Like no, knowing, knowing programming and nutrition was like all of the job. Which I think that's one of the things that was so interesting to find was after you've done it for long enough, you realize, oh, wow, that's so, that's so little of, of the results. It's like, in fact, and I mean, you always say this all the time too, that a, you know, a subpar program done consistently will out-compete the best program done inconsistently. So it's like, you can have a pretty whack program if it's done consistently and you work on all the other things. Like if you, if you have terrible programming, let's say even, but you change someone's relationship with food, exercise, behavior, sleep. I mean, you chop, you chop all the foundation. I mean, they'll actually get pretty far with that terrible program. Now slap on good program with that. And the sky's the limit with that person. Uh, as far as goals and what that's right. Yeah. At best AI at best, it's still not here. Uh, but at some point I'm going to guess that it will get here. Uh, cause it continues to improve at best. It'll give you the right answers, but it's not going to be able to coach you. Now, why, why can't AI coach you? Well, I'll tell you why. You can't build a real relationship, uh, with AI. Now, what do I mean by that? Cause okay. Well, what if AI gets so realistic that I'm talking to it? And it sounds like a human being. You don't have the same consequences of boundaries with AI that you do with like a real person. Yeah. You just don't like I can turn my a off and turn it back on. They have no experience to convey to you that they've been through. Yeah. Yeah. And it doesn't exist. And again, again, there's no consequences. Like you can talk to AI however you want. AI is not going to cancel you. Uh, when you talk to human beings, there's a, there's a, you're held a liable for certain things. There's real boundaries that are set. There's real human connection that AI can fake, but isn't real because you know, this is, I know this on the other end, well, I can just turn it off. And I'll just get another AI. But if I've been working with Justin for seven months, I gotta, I gotta be held accountable to Justin and we can have this conversations and he's got experience failing as well. AI has no experience failing. He has no idea. It has no idea what it's like to be a human. It can only pretend. And so that makes it a terrible coach. He could give you good answers, but it's a terrible coach. And so I will say it's an improvement over random workout programs or trying to create your own, but it's not going to do it's still flawed just based on your own knowledge. You're bringing in a hundred percent. So yeah, I think it's everything. Yeah. Cause it's, it's like, you know, you, you're limited by the basis of what you know, already, and you're kind of conveying that to the best of your ability, and then it's going to figure that out and try and spit something out in terms of a good answer. It'll come up with a good answer based upon like your knowledge base, but it's not going to know predictively like, okay, this is going to be a problem when you hit this point. This is, you know, you might want to be careful of this. Like there's no, there's no sort of forecasting of like, okay, here's, here's the trials, tribulations you're going to experience with this. And then here's how I'm going to alter your program accordingly. As we weave in and out of this journey. Right. You have a thing of this. Okay. Every time we have live callers, okay. The, they come on and they ask a question and normally they give us a ton of context first. Yeah. And rarely ever, if ever, do we just answer from even all that context. Imagine that same person. What are they going to type into AI to spit off the thing at best? They're going to type in all that information, which is going to give them the advice and give them the advice. And what do we always do? We always end up asking more questions. We'll give me a little more detail about what you're currently doing right now, or tell me a little bit more about your sleep or tell me about your history in the, in the past, or tell me about your aches and like we, we, we, we ask all these other questions to then get feedback from them. So even just their surface question, isn't enough for us to give them a good answer. And so your ability to prompt the AI, I mean, we're talking about people that are like callers that have listened to us for a long time that have listened to other live callers that have then come in prepared to ask the right question. And we still prod for more questioning. And so these are, these are prepped people that I would say would prompt better than the average person, a real person sounding board. Like at the end of the day, it's like, you need that other person. That's like, you can relate to because of the life experience. Well, you don't know what you don't know. If you don't, if you, if you haven't trained, uh, people for a really long time, you're not even aware of your potential pitfalls, right? So you don't know how to prompt it to, to look out for those things, which then gives you basically another generic, let me give you an example. I'll use an example. It's outside of the most kind of outside of fitness, right? Sometimes the right answer is not the best answer. Okay. I know that sounds crazy, but I'll give you an example of that. So I remember talking to a high level, uh, professional athlete coach. Okay. So this is a person that works with the best of the best of the best in the world, they perform at a very high level. And I remember we were talking about diet and we were talking about correctional exercise. And so I said, Oh gosh, you must, you know, cause this guy was really smart. When you work with a pro athlete and you look at their diet and it's really bad. Like they eat a bag of Skittles before they go play boy. That's an easy fix. Right. And he goes, no, I don't have them change it. I go, what? Like, that sounds like a very, the right answer for that person would be like, don't eat a bag of Skittles. Here's what you eat before you work out. Here's a better diet. And he goes, no, because this dude has been eating a bag of Skittles before basketball games, since he was in high school. And if I take that away, there's a psychological consequence. Here's another example. Oh, they've got movement. Yeah. They've got movement pattern issues on their feet. They're all messed up. Why don't you correct those? They've learned how to play at this level with those movement pattern issues. The last thing I'm going to do is change that and throw them off. AI wouldn't know that it would give you the right answer. And the right answer is don't eat Skittles. And here, let's correct your mobility movement patterns. That's right. But a coach knows. And what does this look like for clients that I've worked with? Well, the co the client might be telling me they love dancing. Uh, and, and they do it four days a week, but I want to lose the most amount of body fat. And I really see that they love dancing. It's not the most effective way to lose body fat. So I'm not going to tell that person to switch that out for a more and convince them to switch it out for a more quote unquote, effective form of exercise, because I know it's going to happen longterm. I know it's going to happen. You're going to eventually stop off. That's right. And the love of what you're doing, as long as you're not hurting yourself and overdoing it is way more important than what's the perfect routine. And so AI doesn't do that. So I don't think, although I think it's better and I do think it's opening people up to coaching, because that's actually what's happening. People are going to AI working with AI and then they're going to, it's a better first step. I mean, like to your point of, uh, the entire general public, I think that we do have better tools for people now, you know, just to at least get, you know, a foot in the door, a hundred percent. Yeah. You, it makes me wonder like, uh, how, how impactful it is. Cause I mean, we'd, I'd probably argue like how revolutionary was it when food tracking apps came out? Oh yeah. I mean, that's, that's, that was huge. That's huge. It used to be that book that you know what I'm saying? And that didn't make a dent in the movement of like moving the masses. Here's what I think. So I don't, I don't think it moves it. GOP one does wasn't adopted as much. Yeah. I would say for sure. But I mean, like to me that that that's more related, right? Like GOP one's in its own category. This, I mean, you, you take something, uh, like that, that's just powerful. It's the wonder drug people. Right. Right. That's controlling somebody's appetite that they don't even need to have self-control because it's controlling it for you. I mean, the, the, the power of that, that's in its own category, but I would argue that AI building programs is in the same vein as fat secret or my fitness power. So here's a good comparison. Wouldn't you agree? I do. And here's what I mean by that. I think so. Somebody who goes through the effort of starting to track their food, are they more or less likely to then eventually hire a coach more likely? I think AI is doing that too. I agree. I think going to AI, asking questions, getting a new workout, that's more individualized than the random one you might've gotten the magazine is better, uh, in the sense that it's going to, and I know this, people are coming to us all the time. Hey, I did this. Hey, I do that. Hey, what do you think? Hey, I think I want to hire a coach. Conundrum. What is it where it's like the, you get into something and you, you know, a decent amount and then you realize you'd know nothing. That's right. Yeah. Yeah. Yeah. That's like, and this also goes to the four stages of learning. Like, uh, you don't know what you don't know. Then you know what you don't know. Yeah. And then you know what, you know, I need a lot more help. That's right. Yeah. Positive thing. I do too. I think it's moving people in the right direction, but I, I, I don't think it's as crazy impactful as what people may think it is. I think, I think it falls totally in the same category as my fitness power. Now that being said, I have yet to see an AI program that's better generally speaking than the ones that I've written or that we've created. I still haven't seen that. I'm going to, I'm going to just say this. I think AI is going to get really good at just randomly creating programs by the way it's learning. I'm guessing. I don't know. Uh, but right now it's still not better than if, even if he just had a coach, right, you will. I don't know. I don't, I don't know if we ever get to a place, um, where it doesn't require some sort of prompt. Mm. Uh, cause especially with the human body, you have sensors everywhere. Yeah, exactly. That's what I'm saying. Like, I mean, I guess maybe in a 30 years from now, sci-fi world that some people may think we're going to live in where we are, we were like everything. Yeah. According to the doomsday people, we'll have five years of like nanobots inside of you, I guess. So, I mean, I guess, I guess if you believe we're going to that, that place and maybe, but it's so long as it remains outside or connected, not connected to our bodies, it will forever require some sort of a prompt to it. And then it would require some level of self-awareness on how to prompt it. I mean, how many people do we know that, uh, you know, my, my buddy who I just recently talked about who got on testosterone was like, you know, I'm fine, you know, until you feel what fine or optimal feels like. And then it's like, oh, like, I mean, how unaware are we of our own stuff? So unaware, like, how are we, how are we going to be able to prompt it? So I was wrestling with this cause to like, one of my friends was real, like passionate, like didn't have any background certification, you know, studies in kinesiology, physiology, any of that stuff, but like was like helping out his son cause like, you know, I'm going to train my son and then he's got the, all the neighbor kids and he's training all the neighbor kids, but he's using AI and he's using the prompts and it's like, and now I'm asking it and he's showing me the program. I'm like, okay, that's great. You know, you're helping these kids. But I was like, that's a lot of volume, you know? I'm like, that's, that's a lot that you're making these kids do it. And I'm like, are, how are they recovering and all this? And like, you know, kind of poking some holes in it, it really does have a lot of holes because it's just like, it's just going to keep adding based upon what he's like implement. And here's the thing again, like, uh, there's a reason why, I don't know how many States now have banned AI for therapy. Uh, but the reason why they've done this is people have actually gotten worse and there's been some suicides associated with AI because it's a validation machine. Imagine the, the, the person who's prompting it, it needs therapy. That's right. It's sort of like, I mean, user, uh, user, I think it's lack of relationship. Sure. I mean, I think that's a big one. No, totally. Of course. I mean, I think that there's so relationship there's, there's a lot of, I mean, I mean, I know there's, there seems to be two distinct camps here. It's either like you're, you're so pro AI and it's going to be the best thing ever, and then you're so anti it. I think it's going to land somewhere in the middle. Here's what I think. I think good coaches are going to use the AI to get better. That's what I think. Uh, but I think a good coach, yeah, it's just, I mean, I'm able to scale what they do, I suppose. Yeah. And not only that, but just to, to, cause here's how I use it. I use it for the show all the time. I have never seen, and there's nothing I've ever seen anything like this. You guys know that one of the things that one of the strengths that I have is I can, I can go in and I can synthesize data and come up with some kind of ideas and theories. Okay. And this, I'd love doing this. There's never been a tool that synthesize data like an, like AI. I can literally go in to get anecdote. I think it's, Oh, I can synthesize. I can take anecdotes all over the internet, ask percentages of how much of each quarter you have to consider what you just said though, too, that I think is so important. It's just like a trainer. I think a trainer can use AI to write a program very effectively compared way better than the average. So you, this is, you possess that as a skill already have a knowledge base. You worked, you worked at building this skill that you have already. So then you applying AI to a skill that you already have now, you know, enhances it incredible. So, I mean, and, and, and AI is going to be that, I think in a lot of things, a lot of areas where you are, where it's, where it's going to fall short is when we outsource it as the end all be all, or do our work or answer for us. It's like, no, you still are going to need to have a knowledge base to know how to prompt it correctly. And so I don't know, the more that this unfolds, the more this reminds of just.com era type stuff of like, yes, it's going to be revolutionary. Yes. It's going to be a major tool. Yes. It's going to change the landscape of business. And so many things we do, uh, no, it's not going to like, it's not going to turn into this doomsday thing. No, it's not going to be so crazy. We're not going to adapt to it. It's like, I think it'll be a tool that we use that enhances a lot of things. I think it's going to, uh, it's blowing up, uh, AI and GLPs are increasing the use, consistency and value of the fitness industry. We're already seeing the data. I mean, to G when we go to GLPs, like, let's just talk about that for a second. And we don't have to get into the weeds of how they work in the body, whatever. But here's the main reason they work for weight loss. The main reason is they make you just not hungry. Like the more you use the less appetite you have completely period end of story. Yes. It's much more complex than that. I just oversimplified it. But the reason why you lose weight on a GLP is because it makes you eat less. That's the main reason why you lose weight. Now here's the problem with that. Number one, we've talked about this ad nauseum. So we need to stay here, but if you do it wrong, you don't strength train, hit enough protein, and you go too strong with the GLP, you're going to lose 30, 40% of it as muscle, which isn't good. So cool. You're skinnier, create a new problem, but now you've created a new problem, but we don't need to beat that dead horse. We've talked about that a lot. Here's the part that I want to cover right now, which is cool. Do you want to stay on it forever? Is that what you want to do? You want to stay on GLP for the rest of your life? Uh, because that's what will happen unless you figure out how to use it as a tool to help modify behaviors that stay with you forever, so you can come off. That's the money. That's the winning way to use a GLP. By the way, is it possible? We have many, many clients now who have done this. We have our own coaches here at mind pump, and we've had them now for two years. And we had many clients that came in on a GLP, worked with our coaches on a GLP, came off of a GLP, maybe had to go back again, came off again, but eventually are off off a high percentage of clients come in with that and they're off off. Now, like I don't have to, I haven't used it for a year. I've got all these cool behaviors. I love fitness. Now I leveraged it to work for me in the right way. That's the way. Uh, to use it. And so I just want people to know, like, this is a tool, but it is not the answer. If you use it the way it's supposed to be used as a tool, it can be very valuable. If this becomes your answer, you're going to be on it for the rest of your life. And by the way, I'm going to tell you guys right now, some scary data is coming out that the effective GLPs over long periods of time seems to wane. Seems to wane. So what we don't know is, okay, cool. I'm on this dose. Seems to work. Uh, what we starting to see the data is not completely clear yet, but we're starting to see is five years later, people start to gain the weight back as if they adapt to the signal and they start to relearn behavior, by the way, this wouldn't be crazy for this to happen. This is actually, uh, in my opinion, a bit predictable because I've worked with clients, quite a few clients. In fact, I used to run a gym. So did you guys that was next to a place that this unfold with the gastric bypass. This is a radical surgery, guys. They cut your stomach out and they say the same concept. When you think about it, one of them is controlling it through different mechanisms by slowing down motility. So with that, the other one is basically shrinking your stomach, surgically shrinking your stomach. But what we seen happen is people gain the weight back, gain the weight back because over time they, they force feed more, more, more behavior. Wasn't solved. The hunger, you know, the, the, the lack of hunger signal eventually goes away as this person pushes themselves. I imagine it to be no different than that. No, I don't think it'll be anything. That's what you see with bariatric surgeries. Oftentimes people lose the weight and then years later start to gain it back. Even though they have a stomach, I've watched this firsthand and it's been, uh, it's been, and I've shared a little bit about it on the show. Cause I've, I've got family, friends, and people that I know that, that are, were, are really overweight, great candidates for GLP one. Um, but are also trying to do it on their own. And this is the part that I think is, dare I say, dangerous. Um, probably not a good idea, at least the, for lack of better words that they, they do this and the relationship with food hasn't changed. They still make bad choices and it's wild to watch like front row seat of like. Eat your, I'm watching them eat something. I know what it feels like to be on this thing. So you don't have much of an appetite, the little bit of appetite they have. They're eating this calorie dense junk food. That's like, you know, 700 calories because it's little, but it's high in calories, 1200 calories a day. So it's still losing weight. Oh, and, and, and then it, and then you can see what it does to their, their stomach because they're in there in their bathroom, like crazy and say, and then, and they, they keep repeating that behavior. It's like, Whoa, that, that, like, that's not a loud enough signal for you to change course. Right. I have a theory. My theory is this I, cause I know, um, quite well. I know what the data shows on how the brain adapts to heavily processed foods. They have drug-like effects. You take a GLP significantly lowers your appetite, but you continue to give yourself your brain, these drug-like effects, it will adapt, might take a few years, it will adapt again. Now we're imagine the pain you're in. You're some guy or woman who's been struggling with the way they lost 80 pounds on a GLP and they've just made peace. I'm going to stay on this for the rest of my life. Three years later, the weight starts going back up. Oh my God. What do I, what's going on? Where do I turn now? I'm gonna tell you right now, guys, the, the, the last step, unless they invent a more crazy drug. Is a GLP and by the way, nothing's ever come close to as powerful as a GLP is a non-surgical intervention. And again, even with the surgical intervention, I've seen so many people gain the weight back. So you still have to use it as a tool. If you use it as the answer, it's not going to last very long. And again, we have data guys starting to come back, showing weird things are happening after a few years where people start to gain the weight back. I'm like, Oh my God, that reminds me of bariatric patients. Being able to gain the weight back. I thought you guys were trying to gain it. Speaking of studies, I got, I got to bring up, I want to bring up one of my favorite studies of all time. I brought it up before on the show, but it's just one of my favorite studies. Very rarely do you see a study that's performed like this. That's so obvious. Uh, so, and it's a red light therapy study. Uh, so, uh, for people listening, we work with a company called Juve and they make these red light therapy panels. So red light is a, it's a, it's a spectrum of light that has effects on the mitochondria, positive effects, and it just makes things work better. So the data shows it regrows hair, makes your skin better. Also builds more muscle. One of my favorite muscle building studies I've ever seen is they had people work out, they worked out both arms, then they red lighted one arm. That's what the study was. And over the course of, I think it was 12 weeks, the arm that got the red light therapy built more muscle. Like, can you be more recovery? There's no better control than it's the same person, same art, different arm. Yeah. Just use the red light. All they did was they did the same workout. Now I'm going to sit here for 15 minutes, red light therapy, and that arm built more muscle. Crazy. I want you to make a bed. Just laying it. Yes. I want to make a bed, dude. I know that sounds lazy. I'm aware. Yeah. I don't want to stand in front of the light. Well, yeah, it's just tanning beds. You just replace. Well, I want like, I want to get all the way around on it. Like my, my panel, I feel like I got an angle just right. I actually, I found that I can lay down with it. So I tilt mine. I lay my, I lay my foot on the floor and then lay down next to it. So that's my closest version of it, but I feel like if I could lay in it, I would either that or the, my bathroom thing, but I've tried, I wish I had something to, to solve that because, because of the positive benefits, it's like, dude, to be doing it every day for 20, 30 minutes would be just so ideal. I've pieced together for recovery. You know what it feels like for me? Like I did one, like I did one fourth less volume, this is what it feels like. So if I work out an area really hard and then I do 15 minutes on the red light, it feels like I did like one fourth less of the sets in terms of how fast I recover. Interesting. Yeah. You've been able to put a metric too. Yeah. I'm kind of putting the, putting it together. So, uh, it's pretty cool. Yeah. Anyway, I want to know, so we weren't with each other while Justin, you were gone last week. We all had your back dude. He flew. I flew. He flew a lot further than I did. Yeah. Well, first of all, you had the flu. So we weren't even here. Oh, that's right. I forgot. We haven't seen you in like. You haven't seen me in like two weeks. Yeah, dude. Yeah. Wow. No, you don't. I thought for sure you'd come back. Hell is skinny. Dude, what happened? I wanted to hug you, but I just came gone, dude. I know how you just did your thing. Like nothing even happened. Is he even here? I knew it. Dude, while he was gone. He's like, those guys are, uh, no, dude, we totally missed you. Um, and, uh, I was going to hug you. Episodes tanked. It was terrible. How, how, I mean, how much of the conversation was about you guys? Like in your little. That's all we talked about. 100%. We 100% were like, this is a perfect time. He's out. We're going to talk all about aesthetics and food, counting macros and body fat percentage, bro. It was literally boring. Yeah. Three episodes of salad. I talk about our bodies. We had, we had, you know, we may as well lean into it, but you know, we had all the ingredients for cake. I'm no interruption here. This is the most bland tasting cake of all time without the sugar. All right. So, so, uh, so first off you got the flu. Yeah. Which is wild. Cause you never get sick. Never. There's like 10 years. I think you got a pretty bad, real bad. Yeah. Yeah. So I was at, uh, that weekend I went to the Navy air force game with my dad and like, you know, it sucks. Do I feel so bad? Because I knew like my son ever, he was, he was coming down with something. I just thought it was like a little cold. And we were like, ah, man, let's make sure. And you know, he gets like zinc, echinacea, all that kind of stuff. And like, I'm like, ah, we got to write it out. And he's like, I don't know, dad. I don't feel so great. You know, this was going into it. Oh man. And so on your way there. Yeah. And we're going to like fly and then now we got to go to the thing. And so anyway, it just became full blown once we got there. Fever and everything. Yeah. Fever. And I'm like, oh my God. And I was like, you know, all I could do is like, well, you know, are you going to come with it? He wanted to rally and he was being a soldier about it. Uh, and so I just gave him, you know, some Dayquil and like, you know, like some Advil, like, you know, sporadically when he could get it, but he was, dude, he was just like at the game, he's just like, oh my God, so bad. And then like, you know, we, we finished all that. It was a rad game. Did what an experience. So I'll tell you what, the, um, you know how the military goes all out about like how they, uh, you know, they have all these rituals and they have all these different things. Like it's like, I've never been to a football game that was like, you have like 20 different events leading up to the game. The game wasn't even the highlight for me. Oh wow. Yeah. It wasn't even that like great of a game or anything, but like just to see these groups of all these soldiers out there on the field and they were like tight formations. And then you had these, um, uh, I don't know what kind of stealth bombers they were, but the, the, the brand new stuff bombers both flew in unison, like right over our head. Did you see that? Did you see a story? No. Oh, I saw it was sick. It was so sick, dude. And like, there was just like, so I've never seen those at once. Yeah. It's like, you can look and then this whole section over here, it's, it's kind of, it's kind of a cheat code. Really. If you think about it, you have like a built-in, you know, guaranteed audience, like in like a quarter of the stadium and they're all just, yeah. But it was like really cool to just see them all, uh, you know, going off, but yeah, it was a great experience. But then I get back and he's just torched and he's on, on, you know, he's just like fevering and I'm like taking care of him. And then he just puke all over the bed. Oh no. And shit himself. I'm like, and I'm at, it's like an Airbnb. And so I'm like, you know, Mr. Mom through the rest of the whole weekend, cleaning, I'm like scrubbing it out of the carpet and all this, because he had to sleep in the bed, you know, I had to take all the sheets off, put them in pork, you know, the laundry, wash it up and all, but that's what got me sick. Cause I didn't sleep at all that night. I ended up sleeping downstairs on the couch cause I was like worried about him. And then like, dude, I didn't get any, the, uh, you ever been in a place where like the ice machine is like really loud, weird and loud. Yeah. It creeped me out, dude. Yeah. Like it just all seems like bang, bang, bang. And then we just do it totally randomly. And I was like, I'm not getting sleep, dude. I'm not getting sleep. So you had that, then you just had this. Yeah. And then, and then, and then I call, that was the first time I actually was like, yeah, I'm not coming into work. Nothing like, nothing like seven days off of work and feel like you need to be off of work again. Well, you know, it's funny about Justin. I'm just going to call you out, dude. He tells us that one day, Oh, I guys, I don't, I think I need to set this up, which if you know, Justin, I'm like, Oh, is he going to the hospital? Something bad happens. Yeah. The next day he sends a text probably because of me. Cause I'm the most like hypochondriac. Hey guys, I'm rallying. I'm on my way there. If that's okay with you guys. And I'm like, Hey, why don't you just stay home? Yeah. Later on. I think Courtney was talking to Katrina and she's like, dude, he's white. I'm like, that guy was going to come to work. Give us all, give us all whatever the hell you had Ebola. What an asshole. Then he ran, then he flew again, man, you were, you must be beat dude. Yeah. Really beat. Yeah. I didn't get home till one o'clock, uh, last night. Oh, what? Yeah. Yeah. I was stuck in, in Dallas, Texas till like 11 o'clock, dude. Like we didn't have a plane for like four or five hours. So this was like, what am I going to do? This was the heavy metal. Yeah. I went to heavy metal concert. You know, festival. Did you do the mosh pit again? I did one band. You still did a mosh pit? Yeah. Weren't you like not good video footage? Yeah. Yeah. Did you, did you hurt someone? I knocked some people. No, you didn't. Did you really? Yeah. Sick Justin is still there. Yeah. But I did. Yeah. I wasn't even like, I was going to like 50%. Honestly, dude, the pits were weak anyway. So I was like, eh, I'm just gonna sit it out. Cause it was like a whole new crowd. There was like new people that like own this festival and like they brought all these other types of bands in, which were fine. They're pretty good. But like, I don't know, dude, this community is funny. Cause they're like very, uh, we, we all are kind of in the know and this brought in a lot of like, you know, hot topic kind of kids. All that stuff. And like, so there's a lot of like, dude, there was like 50% girls there. I was like, my mind was blown. Cause dude, it's been like 1%, you know, every year now all of a sudden it's like happening, which was cool. Like I'm all for it. You know, like, and it was very diverse crowd, like, and so I'm like, wow, metal is really kind of expanding. Uh, but they didn't know what to make out of all this stuff. And like my friend pushed me into people. Cause we're one of our favorite bands was playing and like, everybody just kind of sitting there looking at them and we're like up towards the stage and he just do like throws me into all these people and they're like, ah, they like look at me. Like, I'm like, like the biggest dick on the planet, you know? And I'm just like, what? We're like, let's go, let's move. And then this guy turns back. He's like, dude, I've had way too many concussions for this. He said like that. Yeah. So I just pushed him in there. Just as like me too. Yeah. Yeah. Like, what are you doing here? This isn't for you. Anyways. Yeah. It was funny, dude. It was a good time though. I had a good time. That's great. I've been, uh, my house is a war war. Let me tell you guys what happened. Let me tell you what's going on and, and how I turned this into wonderful bonding moment with my son. But so, so this was like a week ago. Uh, my daughter, my three-year-old is like complaining to Jessica. I'm scared, mommy. I hear noises. I'm scared. I'm scared. So just like, what, what's going on? Like, what are you hearing? She's like, she's trying to explain it, but she doesn't figure, you know, it doesn't make sense. So we put her to bed. I'm in the shower. Jessica runs in. I hear something. I hear something. Oh, I'm getting out of the shower naked. And what we heard on the monitor was scratching. So I walk up and there's an attic above her room. It was like a crawl space. I'm like, there's a rat. That's a rat. There's a rat up there, dude. So I'm like, oh crap. Right? Oh dude. So we call, we call the, you know, the exterminator. He goes up. There's like, oh yeah, you got some, you got some stuff up here. Set some, some traps. The next day, Jessica goes downstairs and we see droppings in the kitchen area. Like, like everywhere. Dude, I hate that so much. I'm like, Oh, what is going on here? Right? So I start setting up like sticky traps, right? Start setting up sticky traps that night. It was either that night or the night after. This is where you got two in one trap, right? I caught, I caught a couple. Uh, and then my niece sends us a text in the middle of the night, which we didn't see, but she sends us a text in the middle of the night. Jessica wakes up in the middle of the night for some reason, checks her phone and sees her niece going, I'm surrounded. I'm surrounded. And there's a picture of like two of them in our stove on our stove. So Jessica in the middle of the night is like freaking out. Like we have, we got mice. We got, we're infested. And of course she's like, is this dangerous? And I'm like, please don't look this up. Of course she looks it up. The danger of the droppings and this and that. Okay. She has a full on panic attack. By the way, another example of how you prompt it. Can mouse droppings be dangerous for kids? Yes. Of course. Of course it'll come up that way, bro. It's like the worst thing ever. So she has a full on panic attack. First off it's gross. You know, it's your house. Are these like mice or is this rat? So, so I'll go, I'll continue. She has a full on panic attack that night. So I'm like comforting her. She's actually having like a real like thing. Cause first off she got woken up. Then she sees the tax. It's in the middle of the night. We can't do anything about it. Then she looks it up. So we get calm, finally go to sleep. Now for me personally, uh, I don't know why this gets me excited when I, cause I've dealt with mice and stuff before, but I'm like, you know, that scene from a commando where he like paints his face, dude. Yeah. But the black stuff, he's like, he loads himself up with green. I'm like, oh, it's war. So I get excited. I'm like this. I'm like, I'm going to win, dude. So I tell her, honey, don't worry. I got this. So I go to, you know, ace hardware the next day, buy a bunch of traps. I involved my son, uh, my five-year-old and I'm like, Hey buddy. I said, we're going to war. Like, what do you mean? I'm like, we got mice and we're going to get them all. He's like, we are? I'm like, yeah, we're gonna get traps. So he's like, can I come with you? I'm like, yeah. He comes to the store with me. He's like, let's get this trap. They have this trap that electrocutes mice. Did you know that? You can buy a trap. I've tried all of them, dude. Yeah. Anyway, so he's, so he's all into it with me. The guy comes again, checks things out. So I'm setting up traps where I caught, I've killed four mice and one rat. Okay. So far we had an inspector come, they sealed things off. I think we're in the clear for now. I think I got them all for now. So we've got another guy coming. He's going to do a whole, whatever. Jessica's calmed down with the whole thing because I had to show her, she was worried about like diseases. I'm like, honey, in the whole state of California last year, there were three cases of Hanta virus and there's mice everywhere. So like super low odds. We're going to get something. We're not going to get the black plate. We're not going to get anything from it. Not this time. So right now we're at. Those are last cattle's mice, bro. They're living well. Yeah, they're living well. They're not in the slow, they don't eat like East San Jose action. So wrong side of town, honey. So as of right now, I haven't seen any more, like, you know, I haven't seen any more activity. I set up traps outside. My son and I set up traps outside where we think they're coming in the house. Like he's so into, he's so psyched, but I think we're good for now. But bro, let me tell you, it's been, it's been a war, dude. And I tell you, it gets me psyched. I was a kid. When I was a kid, I remember we had mice in our house once and I did it with my dad and to catch them and to strategize. It was like such a bonding experience with my dad. So right now. Kill the dumb ones first, it gets harder. Jessica's listening. I mean, you know, there's other ways. I mean, look at the war we had with them up in Truckee, man. It was crazy. I mean, you know, when the exterminator is just like, man, I'm running out of ideas. That's when you, that's when you know, you got like a tough one. I think we're okay. Like I said, I think we know. Whatever they're going to do, do the thing. We haven't seen any more, uh, you know, activity or whatever, but you said the buckets work. I'm telling you, you get a bucket. It's like this little, uh, you ever seen like log rolling? Yeah, yeah, yeah. So it's like basically that concept, but it like, it just spins this, this little wheel that you set on top of it. And so he has a little like plank that they walk up to the, eat the peanut butter, fall in, drown dead. I did like 10 in a day. Wow. But yours were outside though. Cause you had chickens. Uh, yeah, yeah. Before, but like, this was also my, my current house too. Wow. Yeah. Before we had cats, it was like, that was the biggest one. Well, we've never had an issue and we also don't live like you guys kind of live. Oh yeah. We live in the woods. So yeah. I have a truck. He's like that too. Right. So we're not like that. So I don't think we're going to, I think that was probably a shocker. Yeah. You should be more like, we don't have, no, we're good. I think we're going to be good. Although I don't know if it's that or like Katrina. So we, I don't even know this existed until Katrina. Cause she's so paranoid about all this stuff. One mosquito, one spider. It's like full out war. Like, yeah. So it's like, she does. She get freaked out. Yeah. Gross. Oh yeah. Yeah. She don't like it. She don't like any of that stuff. So she, she literally, I'm in the house yesterday and she texts me a picture. You know, it's funny Google stuff, right? She texts me a picture and it's not a black widow, but it's like a black spider. So it looks like a black widow is a black spider is drowned at the bottom of the pool. And she sends me a picture of it. She goes, please get this out of the pool. I see that black widows can survive 24 hours underwater. I'm like that spider is dead at the bottom of the pool. Let me, he's not getting anybody. Yeah. He's like waiting to attack. And so I like, I see the text. I'm like upstairs, the house. I'm just like, Oh, you know, don't, you just don't question it. Just okay. Husband goes down. Yeah. Fish it out, step on it, you know, kill him again. That for sure. I didn't even know it. She was in the sauna and I see her peek her head out. Thank you. When I caught, I caught two in one night. Okay. I took pictures of it and I thought, bro, listen, I thought I'm going to come. I'm going to go upstairs to a freaking heroes reception. That's right. Like why freaking out? Like, I'm going to go up there and she's like, Oh my God, you're my hero. Like we should have sex. No, I mistakenly showed her the picture. Ah, I'm like, dude, I just killed like, all right, whatever, dude, that's fine. Didn't work out. That was fine. No heroes reception. Even though I'm winning the war, it's all good. You know, they make certain. So I didn't, so I was getting ready to say about Katrina. I didn't know this. She obviously found it out. They, they have a service that, uh, we pay for that gives unlimited access to the exterminator. Yeah. So she, and so unlimited visits, they come spray you. Oh, you do. So yeah. So I call him a show. Oh yeah. Katrina sees one thing and it's like, that's the spider. She's already called exterminator, but could you get the one out of the pool and kill it? I was just like, I was like, he was just here like three weeks ago. Like we can't kill him anymore. In fact, the probably reason why he's dead is because he got poisoned and he fell in the water. And that's like, yeah, it's working. I said, it's working. We're fine. It was like, oh my God, dude. What am I going to do? It's it's fun, dude. I'm having a good time with it. But my poor wife's freaking out. My niece is like sleeping at my mom's house. Cause she's like, I don't want to be around with the mice. I'm like, all right, go take care of everybody. Leave. Let me handle it. I want to hear about your, your Disneyland experience. Oh, it was, uh, aside from the, you know, pleasant surprise of all the healthy fit. Shout out to Mark to fan, a big fan of the show, him and his beautiful family. Uh, he come, he come running out, said hi to me, uh, at there, which by the way, I appreciate it. Like everybody, like when they, they come in, they say hi. They're like, super like, Hey, I'm sorry. I know you're the family. It's just like, no, I prefer you say hi. Yeah. Then like the weird stares. I know people are like down on their phone. Yeah. Yeah. Or you get the, you ever get this, you get the, the DM of a picture of you. Yeah, yeah. That's weird. What's that on a plane? Yeah. I got one pumping gas. Hey, I saw you pumping. I'm like, say hi. Like a normal person, like, so shout out to Mark. Mark was super nice guys, super beautiful family and stuff like that. Great trip. I tell you what the most cool dad moment. This was a really cool thing. Trying to get emotional time because it was, it was a really cool thing to see with Max. So I, he has got this, you guys know that I love that he loves bad guys. Yeah. And part of why I love that. Cause I get some people that get kind of weirded by that. They're like, he doesn't like any good guys. Aren't you worried? Like, are you worried that these are like, yeah, not, not to mention, not like Jeffrey Dahmer is my favorite. Not to mention like the way he plays with them is he makes them like good guys. Right. But he doesn't like, he thinks, and his, and he's talking to your son. He thinks that good guys are boring and villains are way cooler. And I, I agree with him. It's true. I think villains are way cooler in cartoons and stuff like that. So anyways, I love that trait about him. Yeah. I love that. I think that like, he's not influenced by his best friends who are like, like, you don't, what about Mario? And I'm like, no, I don't like it. Like, I love that he's like that. And so for Halloween this year, my son wants to be general Grievous. Oh yeah. Random as shit, dude. Like, I mean, we, in fact, Katrina and I had to hunt everywhere to find like a real general Grievous costume. And it was like, it was a secondhand from somebody else that was only made super hard to find, but we found one and it's awesome. And he, and he, and he wore it to Disney. So what was so cool and what I got a kick out of is I, I know this about him. And to see, uh, to like, and I, and you know, like kids as they get older can be mean, and I remember being like this and like, you know, part of the, become, becoming somebody who's like totally fine with, you know, carving their own path or whatever, like that is you're definitely going to have, it's going to make other people feel uncomfortable and they're going to tease you for it or make fun of you or say that's whatever. And so as a dad, you're kind of thinking like, I'm going to make fun of you. As a dad, you're kind of thinking like, you know, he's good. That's coming, you know? And so, and like, uh, and I'm, I hope that he'll be strong about it. Like, I don't care what you think. This is what I like. So anyways, so it was very reaffirming to see him make a choice to do something like that and to see what happened at Disneyland. So your Disneyland Halloween week, it's Oogie Boogie bash. Everybody's in costumes, thousands of costumes and thousands of duplicate costumes, everybody's in similar, like whatever's popular or trendy or this or that. So you see every once in a while you see a couple or somebody do something that's kind of original. It's always funny and cool. When you see like these random costumes, zero general grievances, right? My son is the only journalist in the entire park, but what was dope was, I mean, 30 would be probably a low estimate, maybe 40 people stopped him. Kids, adults, most of the employees, because it was so cool, dude, that's such a cool costume. Like every single person was like getting all pumped and excited to see him. Yeah. Right. So when you're like, Oh, I'm going to be this original, this original person, I don't care what other people think. And then to hear like so many bills and you're worried he's going to get made fun of. Oh yeah. So, so cool to see how excited everybody else was. So cool. Oh yeah, it was cool. It was really cool to see that. And, and I love that trait about him. It took me back to like, uh, you know, there's moments we've talked about this before, like, you know, where you see these little hints of yourself and I can't think of stuff like that, that far back, which is crazy. Cause I wonder if it went that far back for me, I do have this real, this memory of my sophomore year in high school of like, uh, my, my sophomore year, my stepdad, uh, fell off the PG&E pole. So he worked for PG&E for a while and he fell off the pole and busted his back, completely retired him from that. And he used to have this, you guys have probably seen him before, but there are these bright yellow, uh, PG&E jackets were reflectors on them when they're out in the rain and so with that super waterproof, lightweight, I thought that thing was dope. And so when he stopped working for them, I took it and I started, I rocked it to school all year long. I thought with the baggy jeans and the Jordans and the stuff that we wore, like I liked the fit and my crazy hats that I wore. And I rocked that like all my sophomore year, all, all along. And I remember in some, and you're in high school, so some people talk shit. Other people are like, dude, that's cool. Where'd you get that? And then, you know, so you get a little bit of all that. I didn't care. It didn't matter to me either way, what you thought I liked it. I'm going to rock it. And I'll never forget the next year coming to school and football season is always an early year. So that's like the first, the first big, you know, Friday game when the end of state, my school is about 2000 kids. So it wasn't that small considering I was in a small town. It was the only school. So it was decent size. And so stadium full of people. And I remember being in the stadium and you could see, uh, eight of those jackets. And it was the next year. You knew exactly where they got 100%, but you don't say it's like, it's my school. I'm the only person that, that rocked at all, all year long. And then the next year, and then they, they stand out. There's a bright yellow reflector jackets and in a football stadium, you see all this and it was like, and that for me was kind of that moment of like, oh, okay. You know what I'm saying? Like I could be a trendsetter. I don't need to be somebody who has to like fit into everybody else. And so like watching him do that and then get the, like the, the, be affirmed on well, that's so great because peer pressure, it gets kids to do things that are just so against their character or just so bad just because everybody else is doing it like a big deal when people, I've been asked on interviews, uh, when I talk about father stuff and they're like, and this question has come up multiple times, like if you get one trait and I'd love to hear from you guys, if you guys are different or similar or whatever, one trait you get to pass down to your kid, what's that one trait that you get to pass on your kid and confidence is always my answer. I mean, I feel like if he has confidence in himself and who he is, there's so much I can build off of that. And it's like, exactly. Like I want that more than anything else. And then all the other things I hope to develop and yada, yada. But if I could only pass one down. You know, it's funny too, about what you're saying, Adam, is the interesting thing about like real confidence, not fake, like bravado or whatever, actual real secure confidence is as you get older, it becomes, uh, it's a very attractive trait. As a kid, you can get poked at, made fun of whatever, but then as you get older, people are drawn to it because you're just, you're calm in yourself. If I had, if I looking back as a 45 year old, like thinking about my life, my high school years and like knowing that I was that kid when I was in it, I don't think I was aware of it. I was just confident in who I was. But I re I remember thinking like, you know, I, I was tall, skinny, crooked teeth, poor kid. Like I wasn't in the standards of high school. I'm not supposed to be like the popular kid, but I was, I dated the, the prom queen was very popular in school, but I think that's why was because I was also very comfortable with who I was and I was friends with everybody and I wasn't in that to be popular. It was like, I am who I am as a byproduct. So looking back as an older man, thinking back, you had a lot of trouble too. Oh, for sure. Like I was also, I was, you know, I was a kid who didn't do drugs. I didn't have sex. I didn't do, I was like, I was okay with that. I was okay. Being teased for being a virgin. I was okay for like, it was like, I am who I, and I think that level of confidence also attracted all these, all these girls that I probably were probably out of my league when I was in, in high school like that, looking back, like I said, in the moment, I don't know, you know, in a moment, I probably think you're like, I got all kinds of swag, you know? Well, that is swag. Yeah. I mean, it's a swag. Sure. Sure. Yeah, sure. You know what I'm saying? But like, but how do you teach that? How do you teach that? It's, it's, it's literally not caring about what other people think. Yeah. That's it. Yeah. So I love that. Easy to say. It's, it's so cool to see it. Or again, cause I can't say I taught that to him. You know, I didn't like, I didn't like sit him down and be like, be this, I shared that the other day about his lessons, right? Like how he's like, he's like, that was one of the ones that he always, he always speaks up about like, no daddy, I never do what others be cool. And it's like, dude, that's so cool. Like stay, stay that way, bro. I wasn't like that with, uh, I can, I didn't care about styling. It wasn't, but I was like, Oh, my opinion. For sure. I was always that kid that would say the thing that nobody wanted to say class. And I'd raise my hand and be like, actually, and I'd say this thing. And sometimes they get me in trouble. Sometimes people would come along with it, but I just, it's like, I couldn't keep it to myself. Let's just say that. I was, yeah, I was that kid that would just say the funny thing, you know, even when it was like really not funny, even sometimes that I would bomb, you know, but like, I would just keep throwing it out there and then, you know, get me in trouble. That's, that's usually how I got in troubles. Cause like, uh, yeah, they kicked me out of class. Cause it was like, you're being disruptive. You're making jokes during that time. So yeah, yeah, exactly. You guys have to, you guys have to watch the, the Dane Cooks, uh, documentary. Um, I think it's on Netflix. I think that's what, uh, what it's on. His story is crazy. Not just because of his whole brother situation, cause that's crazy in itself. But what you're to the point where I brought it up, what you just said right now is like, dude, I, you know, some of these guys, it's really cool to listen back, either like read their autobiographies or watch a documentary on them. Like, man, the amount of years that he bombed and tried and just did stuff for long time, like, man, the, the, the self-confidence to get, to get booed into like, you know, to do three people out there to put yourself out there and to get back, get back up for like decades. Yeah. You know what I'm saying? And then, and then become like this crushed by your family. Oh, dude. Then come back again. It's like, yeah, it's such a cool, yeah. Really, really, really good. Uh, documentary is it? Oh, it's Apple. They say cook story. Yeah. Yeah. That's yeah. That's it. I'm gonna change directions cause, uh, we had a caller recently, uh, ask, you know, about advice to help, uh, with his blood lipid numbers, you know, cholesterol, HDL, LDL, and, um, you know, I gotta say this. Uh, so we work with a company called dose. They make a natural product. So it's a natural product, but it's been shown in, in their trials. You know, over 80% of the people who use it get improvements in blood lipids. And I just want to mention that because here's what happens when you go to the doctor and they look at your lipid numbers and they're not good, they're immediately like, let's prescribe this statin. Sure. And statins are very effective at changing your lipid numbers. They do that, but they come with their own, uh, potential side effects, potential brain effects, behavioral effects, strength effects. Uh, and so people are a little bit more privy now to some of the risks. Uh, but the, the compounds in dose, again, majority of people will see an improvement and there's no, there's none of those negative effects, not a drug. Yeah. It's not a statin. Uh, so if you, if you want to improve your blood lipids, you want to try the natural route and see what happens. But we've had, I think you had a friend that has numbers improved dramatically and they have their own clinical trials that, uh, these are real trials that you read them on the show. I sent you the number is like a huge improvement in his total HDL LDL, which is he's been doing great since then too. And he just, he's remained consistent with that. Yep. Yeah. He just takes it every day. It's literally, it's a natural, it tastes like juice and you take it several times a day. So I want to mention that because that's a big one for people. When you come back from your doctor. And you know they talk about your oh your HDL. It's alarming people get like yeah It's like now you're diagnosed something and you're like oh, no I need to take you know some kind of medication hundred percent hundred I've had several of my friends that like I said You know that I wouldn't have guessed to have numbers like that It's it seems to be more common than I I really it's obvious and people that I know that are like really bad Yeah, yeah eating and don't exercise, but a couple of my like active friends Aren't overweight that have come back with higher number. Well, so here's what's interesting about I don't get too crazy with this cuz it gets a bit controversial, but There is a connection between your the numbers themselves and risks cardiovascular events Okay, by the way by itself That's not the bit greatest predictor and I think most experts would agree you got to look at a whole picture nonetheless just changing the numbers is Not as nearly as effective as doing the things that change the numbers naturally in your body Okay, so a statin stops production of some of these things very powerful drugs natural compounds Shit are good for you thus causing improvements in your lipids So if your lipids get better through natural compounds through exercise and diet Far more protective than just changing the numbers with a stat I don't think you get any cardiovascular expert that would disagree with me I think they would all agree and that's what the data their pathway that way Element is an electrolyte powder. You add it to your water and it's got the right amount of sodium to make a difference So if you need electrolytes, here's what happens when you drink element prevents and eliminates headaches muscle cramps fatigue Sleeplessness and other common symptoms of electrolyte deficiency, especially when you need more sodium And by the way, if you work out real hard you eat a whole food diet You don't need a lot of processed foods You'll probably benefit from adding element to your water if you're a keto diet or low carb dieter You definitely need to add electrolytes to your water that keto flu that you feel That can oftentimes be the fact that you need more sodium because as you know, you cut carbs out you lose water Sodium helps you keep some of that water By the way, I use element in my pre-workout because it gives me better pumps sodium helps the fluid stay in my muscles I get better workouts when I drink element go check them out go to drink element E.com slash mind pump that link you can get a free sample pack of their most popular drink mix flavors with any purchase back to the show Our first caller is Marilyn from California. I'm Marilyn. I'm Marilyn. Good morning Good morning. I am fanning. Give me one minute. Give me one minute because I I am a fan. You don't know you guys have been we've been family for six years now Thank you so much for taking my call today I'm sure you read a little bit about what's going on with me again. I've been a fan for six years now Listening to you guys, so I've done I've done anabolic. I did a lot of your programs. I was doing really good I want to say four years ago. I am 47 almost 48 years old. I weigh 183 pounds now. I've always been overweight I've tried everything that has been out in the market even back to slim fast I even did slim fast back in the day. So when I was doing your guys's program, I was doing great I had gone down to 145. That's where I felt comfortable I had resolved a lot of my health issues and then I her needed my desk and I I stopped working out because I Didn't know what to do. I didn't know how to work out without my back hurting. I went to physical therapy They gave me a couple of exercises here and there And took them home. It didn't work out. I gave up and gained weight went back up to 203 pounds. I was really desperate. I went to my primary. I said, hey, can you put me on JLP? He said no, absolutely not. I don't I'm not a proponent of them. I won't I won't I'm sign off on it So I went with a company online and I went ahead and ordered my JLP. I was put on what go V It went great for six months until they raised the the the number of the what go V I went from I was at 0.75. I went up to 1.0 and my body just did not like the change I bloated up almost 10 pounds didn't go to the restroom for weeks. No matter what I ate drank water prunes I Was so bloated I was so much in so much pain and I at first I was afraid to go back to my PCP and say hey I did what you told me not to do here. I am But I I ended up having to because I was it was just awful for my body I went PCP said hey told you so made me get off of it. It's been now Eight weeks. I still have the same symptoms right now that I'm struggling with my body is just out of control after the GLP one I still have the the bloating I have the the The emptying of the gastric tract it's not it's not moving And I'm gaining weight and this is a part where I'm really frustrated. I don't know how to move forward how to eat Also, my liver enzymes came up high and also all of a sudden now my Glucose is high and my doctor said that that happens sometimes after stopping JLP ones and would go V So I reached out to you guys because it's been six years of a love affair all of us together and me listening to you guys about how to Feel better and get better and I just wanted to get your thoughts Where do I start? What do I do? Because I don't want to gain I lost 25 pounds. I don't want to gain it back I don't even know how to eat at this point, and I'm still waiting on a lot of appointments From Gastrologist to kind of check everything thing out and see if I'm okay. Okay good. So yeah, I'm sorry you went through that Yeah, so one of the challenges With GLP's is it does slow down gastric emptying? And for some people this can cause problems, especially if this is a tendency to have anyway And then what that can contribute what that can turn into a SIBO So small intestinal bacterial overgrowth or SIFO, which is small intestinal fungal overgrowth or both and so What you may be feeling are symptoms of SIBO now in extreme case you could have Some paralysis of the gut, although I don't think that's the case because that's for the symptoms are a lot worse Typically with something like that and I know you're gonna go see a gastro so they can check you for that kind of stuff In the meantime, we need to deal with your gut health above all things and so I would look at Treatment for SIBO, even though you haven't had gotten tested yet to see if that's indeed what you have There are over-the-counter supplements that have been tested in studies And compared to pharmaceuticals for SIBO and have been shown to be as effective and they're not Antibiotics, so they don't you know, it's not the same so they're not gonna nuke your gut like an antibiotic would and there's three Ones in particular one is called a trantle Then there's dysbioside and then there's FC sidle and so I'm not going to tell you to take those but I will say you can Research them look them up and you can start to treat yourself for those things Unless you want to go to a functional medicine practitioner and go out and get all the testing To see what's happening So what happens when you when your gastric emptying slows down a lot you can get this bacterial overgrowth in your small intestines and then it can be More bloating more constipation You can get you can feel fatigued you get all these symptoms That are coming from that area. So that would be the direction. I would point you To look as far as diet is concerned The direction will be all about what foods cause the least damage for you And I don't know what those are for you because you'll know better than I will but typically it looks like avoiding Too much gluten processed foods sugar dairy And eating things that are like well-cooked vegetables not raw that typically could cause issues well-cooked vegetables fiber Protein is fine pushing protein would probably cause more issues for you at this point So I wouldn't go crazy on protein, but I would eat, you know your body weight I would aim for maybe around 100 grams to see what that looks like You can use psyllium husk, but make sure you drink a lot of water Throughout the day with it to see if that helps as well And just kind of move in that direction to see how that works Ideally though you would maybe work with a functional medicine practitioner at this point and then they might be able to diagnose You know with I'd say more accuracy than what I'm saying So I'm basing it off symptoms and not testing and then probably programming something that's more appropriate at this time We're getting good health online. It's probably a maps 15 type of protocol. Yeah Okay, I think I think I have that one. I just never used it If you don't we'll send it to you if you don't have it We'll send it to you Doug will look it up right now And so if you don't but if you do a map 15 protocol would probably be ideal while we're getting like Sal said getting the Gut, right is gonna be the first and foremost. Yes Okay, that sounds good. I mean, you know, I don't know. I mean a lot of people do well with the GOP ones I think I regret that I did. I think I should have just thought to it was the dose. It was the dose yeah, it was a dose and and now it's like it just feels like my body's out of control and Yeah, it's just very overwhelming and and then also when when you when your primary isn't monitoring you I think that's a big thing, you know, and I'm not speaking I'm wherever it was that I got my GOP But it's really difficult when you're emailing your doctor letting them know your symptoms and then they email you back take Pepto-Bismol That was really difficult as well. So I've learned a big lesson and also the fact that I could have researched it I'm I'm you know, I'm someone that that's pretty smart, but I didn't even research how GOP ones work everyone was just using them around me and there was a quick fix, but That wasn't the way to go, but I appreciate the advice I will do I will start the fit the the maps 15 I also have the starter. I really like your guys the starter one That's great But those three supplements I'll have Doug email you those but there's no affiliation We don't work with them But those are the ones with the most clinical evidence and I've had a lot of success with friends and family and myself with people who've had Some of those issues using those those products keep in mind Also, I want to just kind of warn you if you if it is SIBO and you start treating yourself Sometimes you feel a little worse before you feel better because of what they call a Herxheimer effect So there's a little bit die-off that can happen. And so that would mean just slow down And go with a low dose and kind of work your way up as that starts to happen But before you went on the GLP just like just out of curiosity was Like slow gastric emptying was constipation like those kinds of things. Was that would you lean more in that direction? In other words if you had gut issues before okay, okay. I Had GERD. I was diagnosed with GERD. Okay, so I didn't know that I had GERD before I started which is why my Primary told me that's why I told you not to go on it Yeah Yeah, but but he but when he said no to me because my primary is actually a sports medicine doctor So he immediately said no a calories in calories out workout is what he told me But he didn't directly say hey, it's because you have GERD. Maybe I would have listened. I don't know I can't blame it to that I was I take full accountability for making that choice and decision But I think looking back maybe if I would have had that piece of information I might have thought about it a little better But you know, it's just for some of us, you know, we who have struggled with our weight I think despite listening to all your advice I listen to your podcast all the time and it was still difficult to take it slow to do the reverse dieting because we want Quick fixes when when you know to look to feel better So I took a step back and I was which I forgot which podcast I was listening you guys were talking about I think it was the GOP ones and that's when I reached out I said well Let's see how they can guide me because I kind of felt alone and and I really appreciate it because again you guys have been Here in my life for a while You guys got through me through my divorce listening to just your guys's experiences in life and they would resonate with me So that's why this conversation with you guys was important to me. So, thank you so much Yeah, please after you meet with your gastro, I'd love to hear get an email send it out to us So we can check up on you Like well, thank you guys so much. It's great seeing you guys Thank you, take care that's really tough. Yeah. Yeah, so there's an extreme Potential effect from GLPs and it's it's they're not Playing a role with that. If you have symptoms of slow gastric emptying, that's why I start from Then Then you got to be careful because it slows down and so there's an extreme Effect that could happen And it's not common, but it's a risk. There's all there's a risk with every medical intervention That's it where you can get paralysis of the gut. So it just stops Working. Yeah, I don't think that's the case for her because she would hospitalize But what my guess and I could totally be wrong is that because it slowed down Her gastric emptying so much that she got really bad SIBO. Yeah, so now what she's feeling is just all the effects of that That's my guess. No, it sounds like that. You know, it's interesting I wasn't I mean in you and I have been talking a lot about this off-air with my experience with the kind of like a micro dose low dose of it and how if you have a like a Really, you know if you have really fast motility and how it can like almost normalize you that's what it does for me Right, and that's what it does for me. Also versus somebody who is already kind of like slow motility I could only imagine What that would do because I could see the dip I could see how dramatic of a difference it was for me So Jessica if I if I if she does a tiny dose If she goes even a little higher than a tiny, tiny dose, she'll get bloating because she has a tendency to back her way up. Yeah. And it doesn't feel good, you know, all that holding water because it slows her down for me, slowing down is a good thing because I'm the other direction. Me too. Yeah. Yeah. So I think that's, I think a lot of people don't, aren't aware of that. And so probably should understand kind of, and that makes, and then again, she probably would have been okay if they would have kept her dose down and then by ramping her dose up, it for sure did that, you know, our next caller is Luke from California. Hi guys. Um, I wrote a little something to keep myself on track, so if it's all right, I'll read it. Um, I'm extremely grateful for your podcast. I never would have arrived at this kind of healthy living on my own, and it blows me away that you offer it as a free resource, your attitudes about your life's work has influenced me for the better. And so have your attitudes about family, community, and business. Um, here's, uh, here's where I'm at. I'm a pianist. Um, but I rely on strength training to regulate my mental health. Um, can I train hard, get strong and eat a lot of calories without putting on muscle or restricting movement? Um, here's some background. I wasn't a sporting kid. I was heavyset. So as a correction, I started martial arts in middle school and I practiced through high school. Uh, this practice plus severe food restriction thinned me out, um, from ages 13 to 27, I was addicted to drugs and alcohol. In my last five years in active addiction, I was unhoused and entirely detached from reality. Um, and there were, there were a lot of stressors. I spent days, um, sometimes like a week at a time, like awake and hobbling away from hallucinations. So I'm six years clean and sober now. Um, sobriety came with hunger cues. So I put on weight and as a response, I started restricting and overtraining. I got down to 130 pounds and I found you guys and I slowly added calories and built a better relationship with my body image. I prioritize sleep and I eat whole natural foods. I believe exercise retrained my brain to feel pleasure and accomplishment, which enabled me to reintegrate with my community. My mood and productivity and work in school is closely linked to how good I feel in the gym. Um, and strength training also continues to correct a lot of muscle imbalances that I believe I developed from the weird stress movement patterns in my addiction. Um, I'm currently in school for music composition and my piano teacher suggested I stopped trying to add muscle to my upper body. Um, it feels pretty good that they noticed, uh, enough to suggest a course correction. Um, but I, I love eating all the calories I get to eat now. I love feeling like I'm getting stronger. Can I maintain my metabolism trajectory? Get stronger, look healthy, um, without gaining a lot of muscle in my arms and chest. Um, I have some, some stats for you. Uh, this year I finally took the leap. Uh, I did what you guys said. I bumped my calories above 2000 in February and I switched from an hour, uh, five days a week to two days a week in May. This is way better. Um, I'm 33 years old, five, 11, 160 pounds at sets of five. I bench 135 squat, 175 and deadlift 245. Um, I'm enjoying freedom from food tracking now, but last week I tracked, I averaged 2,900 calories with 170 grams of protein per day. Um, and, uh, fine motor skills are complicated. So training is on my mind. Um, I'm thinking it'll be more feasible after I finished school in two years. Cool. All right. So do a great job, bro. Yeah. So, all right. So I want to, um, I'm gonna ask you a few questions. So, uh, what is it about the workout? Uh, that makes you feel better? You said doing it for mental health. Uh, have you identified what it is about it? That, that really helps. Yeah, I think it's the, the mind muscle connection. I feel kind of at home in my body and I think I spent so many years kind of removed from those sensations and now, um, I get to live in it and I get to feel it. And so that, I think that helps with my music practice too, because I'm getting used to like the, the sensations again. That's helps me a lot. So it really helps me a lot. So the part of it that really helps you is you're in your body and you feel your body moving. Okay. That helps me a lot, uh, with your question because, uh, with exercise, you know, there's a, we could place a primary focus on building and getting stronger, or we could place a big focus on feeling the movement, um, and challenge yourselves with new movements, which I think would be more beneficial for you. Uh, the sec, so I have programs. I think you'll love that. I think you'll actually love more than more traditional that you'll, you'll just love because they're really going to put you in your body. Cause you'll learn how to move in different ways and they are strength training. Uh, but it's going to really connect you to, to different, uh, parts of movement. So that helps a lot. The second question I have is, uh, why was your, your piano teacher? What was the reasoning? Explain why they said, yeah, you're putting on too much muscle. Muscle bound. Yeah. Um, so I, I, I don't think that I, that I suddenly got really big, but I put on 20 pounds pretty quick when, um, when, when I finally took your guy's advice and started eating like enough food, so I felt better right away, but he, he noticed, um, and he suggested, uh, just kind of not doing upper body exercises and you guys advocate for a full body kind of routine. And so that's what I've been doing. Was this affecting your performance? Yeah. What was it about that? Like, what did he say? Why? I think he did notice that my movements were just a little restricted compared to, compared to the way they were. Okay. So with all due respect, okay. I think your piano teacher is full of crap. A hundred percent. So now here's, let me explain why. Okay. Uh, first of all, you'd have to gain a ton of muscle Luke more than you probably could gain unless you live like a bodybuilder and got on and not play piano at the same time for that to happen. So while you've been building muscle, you've been playing piano this whole time. Yes. Okay. Yeah. The, the movements required to do your art, uh, are not limited by building muscle, uh, unless your fingers are getting really thick and fat and it's really changing those kinds of movement patterns. Uh, so now I can see how that may happen with certain sports with rad, like dramatic weight gain, but what almost always happens when people do it the right way is as they practice the sport, uh, they learn how to move their bodies differently, but other sports are so physical. Now there's physicality with playing the piano for sure. So I'm not saying there isn't, but most of it has to do with your hands and fingers and wrist movement. And so unless you're feeling tightness in your wrists and your hands, uh, that's not going to cause an issue. Now, here's why I think, and I'm going to guess why your instructor said that you are in the arts and when you look at the arts, there's an aesthetic that's tends to be applied to the arts. And so some of the worst body image issues and dysmorphia that I've ever experienced with clients had to do with the arts and had to do with ballet dancers and dancers and just artists in general, because when we picture an artist, we tend to picture this way fee kind of looking individual. And so I think your instructor is applying distorted reality and looking at you and saying, Hey, you shouldn't look like you got muscle on you because you've got to look this particular also could get a bit of a confirmation bias to let's say, uh, you know, you had, you know, Ben shoulder day, something like that the day before and you overreached and you were sore and you show, yeah. And you're a little tight and stiff from your workout yesterday. And so, you know, you're, you're a little less reactive on the, on the piano. And so then the, he's going like, Oh, he's getting too big. He's getting too jacked. This, this weightlifting is screwing up his piano. When no, it was like, you probably pushed it a little too much in the gym the day before. And that's what it looks like on the piano today because you're a little bit, but you'll work right through that. You'll recover and you'll be fine. And you know, this better than I do. I know this P a PNS who are different sizes. Uh, some are bigger than others. And so I, you'd have to get bro. Listen, if I, if I was, when I'm thinking about some old playing the piano or any sport and you're like, okay, how much muscle would it take to take away from this person's performance? Like you'd have to gain like 75 pounds of muscle, uh, which you're not going to do. You couldn't do. Hey, I think it'd be for a marketing marketing perspective. It'd be dope. If you were like a jack pianist, dude, there's not a lot of those out there. Marketable for sure. Yeah. So I wouldn't worry about that. Now that being, and not only that, but brought muscles hard to gain that initial 20 pounds you gained was because you were under eating and you were undernourished. Yeah. Yeah. Now you're gonna put another 20 on hell. No, for you to get you healthy for you to gain another 20 pounds. Would you have like going off the rails with diet and gaining a bunch of body fat and stuff? You would not gain. Listen, if you hired me to train you to pack 20 pounds of muscle on your body, it would be very hard to do in five years if it was solid muscle. Okay. So it's not going to happen, dude. It's like this whole, like, I'm going to build too much muscle. It's not going to happen. That being said, uh, based off of what you said with the mental health and how you're in your body, I have programs that I think will be perfect for you. Um, and, and they're also less muscle building focus. They're more movement focused. Like I like old time strength for someone. I love that for old time strength for you, especially hypermobility and all that stuff. It's going to really help with connecting to end ranges of motion, improving stability. You're going to do movements that you've never done before. Um, and they're going to make you feel really good in your connect. You have to be connected in your body to do some of the movements that are in that program. So I'm going to send that to you if you don't have it, Luke. Thank you. Thank you so much. That that's, that's so nice of you. All that stuff that you said totally tracks. Um, and you've, you've said before in your other episodes that, you know, you, you, if you're, don't worry about getting big, you could try as hard as you could, there's no way that you, so, um, you know, I think my piano teacher just, just cares and saw the change and wanted to make sure I was being careful. Um, but, but what you said totally hits home, I think so much for your advice. I've heard too many times where I've worked with a client that's in the arts, music included, where their, their instructor, uh, comments on their weight and it's always so frustrating to me. I'm like, why are you telling this girl who, you know, plays the guitar that she needs to lose weight? Like, you know, and I think it's just this thing about the aesthetic that that's like, yeah, sort of burned in their brain. And I think too, if there's any restrictive refill, any tightness, I think there's also like mobility drills and like, uh, wrist cars and some shoulder cars and things like that you can do and perform to kind of maintain that fine motor skill movement. And it really, you know, muscle itself is actually going to enhance the whole process. You're more connected, uh, to those types of movements. So if anything, it'll enhance as long as you're doing it in, uh, in conjunction, if you feel tight while you're playing the piano and restrict, it's probably because you over-train it's not because you built too much muscle. So if you went too hard in the day before and you're sore and restricted, it's not cause I haven't too much muscle. And that's exactly what I think. I think that he got, you know, if he, if he believes that he saw something in your movement related to training, it's not because too much muscle it's because I overreached the day or two before. I mean, I do this still. I mean, I, you watch me walk sometimes and I look like I'm 80. It's it's not because I can't move well. It's because the day before, like an asshole, I put too much weight on the bar and I didn't need to do that. And so today I'm moving like I'm 80. It's not like, oh shit, lifting heavy weights makes me move like an 80 year old. No, it's like, I did too much. So I'm stiff today. And that's not like too much. I think you're going to love old time strength. I think so too. If you want to be in your body, like that's a program. I love the old timey and performance. You could toggle between those two programs and you will have a blast. Uh, it'll give you a good balance. It's so different, dude. You're going to love it. So different from traditional strength training. Thank you. I'm, I'm really excited to get started with it and you guys haven't steered me wrong yet. And everything you said brings with a lot of truth. So thank you so much for, for meeting with me. You got it, man. Hey, listen, and congratulations on your sobriety, bro. Yeah, it's awesome. Well done. I would love cool story. I'm just gonna say something. Okay. Don't take it literally, but I would love to slap his instructor across the field. What the hell are you doing? I'm looking at Luke. I'm looking at him. I'm like, no, the last thing I would ever say is bro, you got too much muscle to do anything. Let him play the piano. Calm down with that upper body. It's this weird culture around the arts where everybody has to be undernourished and like wafey. And this fricking moron is looking at this kid who's making a song and he's like, you know, got to bring some up to your buddy. You're looking like you're getting a little too big. What, what, go lift some weights yourself, dude. I mean, I mean, like I said, the, if there was any validity to what he said that like he saw something in the way he was moving with his hands or something, he started, he starts like punching the piano. Maybe then maybe he's Donkey Kong. He's pecking at the piano. He's pecking at the piano. Maybe he's Donkey Kong. His pecs kept hitting the keys. Hey listen, your pecs are hitting the keys, dude. I actually, Doug started looking up like a bodybuilder pianist and it's such a, there's a couple, but very small. I mean, what a cool marketing thing though. I mean, it's not, it's so rare. You made such a great point. Even with guitar, it's very similar. It's like, and I know some jacked guitar players, but really it's like, that's just like constant practice with your fingers. It's not like, it's not going to like take away. I got to say this. There's purists in every field. It's so interesting. Like you had Jimmy Hendrix who played the guitar super in a backwards way and got all kinds of criticism you had, uh, what's his name? Who played the piano? Uh, um, Jerry Lee Lewis who would stand up and play and everybody's like all the classically trained guys were like, you shouldn't do that. And he was just pounding on it. Yeah, dude. And it's like, you know, he put up, but listen, if I saw Luke on the street, the last thing I want to think about, like, dude, you're back off the way to calm down, bro. You're bodybuilding too hard. Like what are you doing? Silly. Our next caller is Alan from Texas. What's up, Alan? What's up, dude? How you doing guys? Good, good, good. What a blessing to be here. I know you guys hear this a lot, but you haven't heard it from me. So, um, thank you for everything you guys do. Uh, to be honest, you guys are a gift to earth, man. Seriously. You guys are doing the Lord's work, man. You know, getting people healthy, guiding them, giving them back their self-esteem. So praises to you guys. Always praying for you guys. Appreciate that, bro. How can we help you? So I sent out one question, but I hope you guys don't mind. I wanted to add a couple of more. Just lately what's happened in the last month. So just give you some data from me. Um, 38, six, one, 213 pounds, but scale says a 28% body fat, 152 pounds of lean body mass. So working, uh, I work out five days a week, about 30 to 45 minutes per day. So a little bit about me. I know if you guys, if you. provide more information about yourself. You guys can guide and give more advice. So I had to work at an early age, fight or flight mode. So my mind and energy never really went the fitness route. Married at 23, had my boys at 23, which in this age is like having kids at 18. So fitness was never really part of my lifestyle. So not really well versed with certain terms or names of exercises to be honest. When I was 26, a co-worker suggested that I work out with him. Five in the morning weekdays, it was an office job. So I've been doing it for the past 12 years. Started doing it because it didn't take away time away from the family. So I love that. Now the downsides. Last year I started high blood pressure medicine. I was diagnosed with hypertension. I was hospitalized last month. They believe it was arrhythmia or a blood clot. Never really jumped into diets until now. I just went to the gym, did the weight. My buddy worked out for years, so I just try to keep up with him. But after 12 years, it was just mostly pushing weights. Mostly tracking calories and protein now, getting educated on that. Hasn't been a struggle. I credit it 100% to my wife. I mean, she meal preps for the both of us, including my kids. Great woman and that's all I'm going to say about her because if not, I'll start tearing. So moving on. I suffer from lower back pain due to a few accidents at an early age. I've been adjusted by a chiropractor many times, but the pain never really leaves. Also within the last year, I developed, I think it's arthritis on the left shoulder. I took a stereo shot. I think that's what they gave me. It lasted probably two weeks before the pain came back again. I'm supposed to see him again on Monday. So I feel like I'm breaking apart. So my questions are number one, considering the lower back pain, what ab exercises would you guys recommend just for core strength? Core strength because I never really did abs because of the lower back pain. Exercises to help shoulder pain. I used to do the Smith machine, but I think that's what was getting it worse just because I think I was in a 90 degree angle. I think that's what it was. I'm not sure. Never had problems sleeping, but I don't know if it was because I started watching what I eat and stuff like that. I've been waking up twice, twice in my sleep. And I know you guys are going to tackle that first because I've been listening to you guys and I know sleep, it's a big thing. And I used to sleep straight through like a baby, six, seven hours, seven hours, maybe eight. But lately it's just probably five hours and waking up twice in between. I don't wake up tired though. That's the weird thing. I don't know if it'll eventually catch up to me and then I'll just start crashing down, but I wake up like normal and then just hit the gym and come back, go about my day. I work from home. I stay mostly active around here. And the last question will be mostly for my son that he plays tackle football. So, um, you guys talk about sleep and diet first and he's, he's excellent with that. He's like a clock. He goes to sleep eight, nine hours. He's full, he maximizes his protein, but now he's 13 years old. So I wanted to see if I can help him with exercises and stuff like that. So he doesn't get hurt. Yeah. Okay, man. Uh, so, so let's, uh, let's start, let's start with sleep. So it sounds like your body's in a sympathetic state. Okay. So, um, where, and the reason why I'm saying that is initially what that looks like is you'll sleep for five hours, wake up and then be restless. And then you'll also have kind of this wired energy throughout the day until you crash. And so that can keep people going for a little while until things get really bad. Typically what that means is there's too much stress. Okay. So, uh, and that could be lots of different things, but I think you're working out too much, uh, at the moment. I think if we cut that down, that we'll see an improvement, uh, in your sleep. And so what that can look like is either skipping some days or not lifting weights every single day and doing maybe some stretching mobility or like a 15, a 15 protocol, because if you like the consistent, I always hate breaking somebody who's, who's found that rhythm of, you know, every day before work. And like you've, yeah, like I, I hate breaking that from you, but I would reduce volume and intensity for sure. Yeah. But the way that would look is I would start with a week off and then I would jump on maps 15 within that week. You'll probably notice an improvement in sleep if I'm right. If it is indeed, uh, what I'm talking about now, let's get to the back pain. We'll start there first. Where does it hurt and what hurts it? Uh, right here. I would say it's towards the middle front. No, let's start with the back pain, back pain. Sorry. No worries. Um, lower back pain and on one side in the middle and what in the middle, right in the middle. And I think it feels like, uh, if I, if I, uh, read correctly, it's like a sciatic kind of thing. It goes down the left leg. Oh, okay. Okay. And did you say you had a herniated disc or is it just, did you, did you, did you get diagnosed? So I had two accidents. Yeah, sorry. I was, I had two accidents back to back a car accidents. Um, never got checked. It was, you know, I was probably 21, you know, uh, so never really got checked when I went to the chiropractor. I think he said herniated discs and bulge discs if I remember correctly. So at the, at the time, what we don't want to do is do any X loaded exercise where you're flexing the spine, uh, either laterally or so in other words, like crunches, sit ups, like we don't, and too much rotation. We don't want to do that yet. What we want to do is work on stability. Okay. So plank would be good. So holding planks and then, um, uh, counter rotation type movements. And so we can send a couple of videos where we demonstrate those things just to provide, to produce stability with your spine in a neutral position. I think that'll be where you'd stay for another month or two. Then you can move on to more traditional exercises. Well, leg races, that's kind of like what I've been doing. No, no, no, no, no, no, that'll make it worse. Okay. Yeah. We're just trying to hold and sustain those. No, we're trying to create stability right now. Not strength through resist. Yeah. Yeah. Any rotating or any kind of movement pushing you laterally. Yeah. So what's the counter rotation with the, with the Kaloff press. So P a L O F F press plank. I got a great video on mind, pump TV on a plank. Those will be, those will both be really good for you. Bird dogs will be really good for you. I think we have videos on all those. We do. So you go mind, pump TV and search those and you'll find those. And then for shoulder, you know, we can send you a prime pro to do some mobility movements for your shoulder, but when it's across the front of the delt, that's where you feel it. Right, right in the front of your shoulder. Is it here where the collarbone is or is the front of the delt? Front of the delt. Okay. So that's like bicep tendon inflammation. And so that could be just overdoing it. And so when we back off a little bit, do a little bit more mobility, that tends to get better. You'll probably get, you'll, you'll probably notice an improvement after a week off and then starting up with mass 15. Right. Cause I, I mean, I only, I've been doing the same exercises pretty much 12 years. And I mean, I'm originally from Miami, originally Colombian, but when I lived in Miami, that's all we did. Then I moved to Texas and I kind of kept the same routine because I liked it. I saw results, results never really got lean. Right. But, uh, you know, I started seeing the muscle growth. So I mess with perfection, I guess, you know, so I kept on going and not doing it. But I think at some point as I got older or maybe lack of sleep, I don't know what it was. Just started feeling that pain. Well, there's two things, Alan. There's, so my workouts stay the same all the time. Your life doesn't though. Life changes. And there's also cumulative stress. So then I got kids and I got a job. Exposure to other movements. Yeah. Now sleep is getting worse, which is also making everything worse, which is also making my sleep worse. And so whatever you would, what you were doing before might've worked, but now it's inappropriate. Right. And so, so that's the workout has to adjust to your lifestyle. That's just how this is how it works. If you want to do this long-term, if you just try to do the same thing all the time, while life changes, you're going to run into problems. So I like the, I like the week off. I like, uh, when you come back mass 15 performance, uh, add in the core stuff, uh, damn near daily, you can do the core stuff that Sal recommended. And then the, uh, probably do some good shoulder stuff at a prime pro. Yeah. Um, daily that right there is your, your prescription follow, follow that. Uh, I mean, I think after the first week to Sal's point, I think you'll already feel rest better. I think the movements that are in maps 15 performance and in prime pro all are already, we'll start to make your body feel better. Um, and then after a month of like really strengthening your core, then we can start to add in exercises like reverse crunches and more tradition. No leg raises by the way. Yeah. Yeah. Leg raises are like when everything's really strong and stable. It's a very advanced exercise, especially for your condition. That's right. And will that help get lean? Because I've never gotten lean. I would like to lean his diet. That's diet. Lean's all diet, bro. Yeah. A hundred percent. So yeah. So I do whole foods, uh, whole meals all day pretty much we cook here at home. So that's all we do. I'm hitting protein around 160, 170 and calories, um, between 1700 to 2000. I don't know if that's, that's low. That's a bit, it's a bit low. Uh, I, I would surmise you might get leaner through proper training just through better metabolic health and feed. Yeah. Uh, so I would stay, I would keep it around two to two 2200 and just kind of start, you know, letting your body heal. Yeah. Um, uh, question, do you drink or smoke? Well, not anymore. Okay. So I used to suffer with substance abuse, uh, but not for, so no, to answer your question, I asked, I'm just asking that cause you, you, you said you had a blood clot and you weren't sure. So I would have said if you're smoking anything, okay. Okay. Okay. And then your blood lipids, uh, did you get like a, did you look at all that LDL HDL triglycerides? It was an electronic language to me, man. Okay. Okay. Okay. So with your diet, um, if, depending on what your lipids, sometimes what you need to do is reduce, uh, the kind of fat that you get from dairy, butter, and red meat. So switching that out for leaner cuts, uh, and then maybe fish. Um, but that's really, you know, based on what your, you know, what your tests would say. If you're sticking to whole foods, we get you well rested, more appropriate volume. I want you if you're hungry to eat. So don't don't because you, I know you want to get lean and that's the goal. Uh, don't restrict, uh, if, if you're eating whole foods, if you're eating whole foods, you're eating protein first, like the stuff we talk about. Cause I think as low of calorie and as stress as your body is, as soon as we relieve some of that stress, more appropriate training, uh, I think you're going to see your appetite go up. And that's a good thing. Cause then your body's going to want to build muscle. I just think you're, you're just applying too much stress. That's why I think so too. That's why he'll, his appetite will go up as soon as he, as soon as he does. Cause I was going to say that cause I listened to you guys since probably 2019. So I hit protein first. And to be honest, I haven't, I'm not, I don't get hungry versus all, you know, I, since I get those three meals, three, four meals, I'm fine. Watch. So after you, your appetite might go up. It will, which is a good sign. Yeah, it is. Okay. And feed it. That's what I'm saying. Don't eat like an asshole. Yeah. Are you, uh, did they put you on blood thinners? Uh, yes, I do take no, not blood thinners, just, um, blood pressure. Okay. So you pass this by your doctor. So don't take this. Cause I said, so make sure to check with your doctor, but there's a supplement called natto canace, which has shown really, really good effects for, uh, for blood clots and for arterial, but, but don't take it until you clear it by your doctor. Yeah, no, I understand. Yeah. It was a pretty scary episode. I mean, I passed out and they admitted to me as a heart attack, but, uh, it wasn't supposedly. All right. All right. Yeah. Well, there you go. We'll send that to you, by the way, for the week off, if you go to mind pump free.com, there's an over-training rescue guide. And what it will do is tell you what to do on the week off to really speed up recovery. It's a free guide, so it doesn't cost anything. Okay. And I guess last thing for my son, um, what exercises can I do? Just simple things. He wants to go to the gym, but you know, he's just wants to stay competitive. Pretty much super basic, very basic stuff. And I mean, I'm just going through like the power lift 15 has like our basic compound lifts just to learn them. Uh, so if you have the time to really like oversee his mechanics with that, um, you know, I would basically stick to one of those lifts, uh, in the workout, really fine tune his motor skills with that. Um, and then let them, you know, rest in between. So yeah, I think about it this way, Alan, when you're taking, cause you're your boys, what 13 you said? Yeah. So don't think about working them out. Yeah. Think about teaching them how to do this stuff. Right. So you're just, you're just having them learn the skill, get spent a whole half hour to an hour, just squatting and learning how to get strong too. And so all this will apply, but like, yeah, take the whole workout and getting through stuff like that component out of it. You're not working them out. You're just, you're just letting them have fun and teaching them how to move. Right. As a dad, if you can get a 13 year old to figure out how to have good squat mechanics by the time he's 14, you fucking won. Yeah. Like that's that like, like a 14 year old who knows how to perform a barbell squat with good form and technique with no weight. Just the bar would be is a huge accomplishment. I'm going through this right now with my son. So it's, it's very yeah. It's all in form overweight. Yeah. Cause there'll be all while you'll see if you haven't already seen it, he's all wobbly probably. Yeah. Knees are buckling everywhere. Like, yeah. Like minimal weight, you know? Yeah. Just take your time with it. Awesome, man. Well, thank you guys. I mean, it's a blessing truly. You got it, dude. Thanks Alan. Yup. All right. Thank you. God bless bro. Yeah. That, uh, for just people listening, the like restless, uh, it could be a lot of things, but oftentimes it's just, yes, too much. It's overtrained too much stress. And so now that could be stress can come from so many different places. Yeah. But if you're working out, it's an easy one to manipulate because sometimes you have stress in your life. Like, well, I can't do anything about this. Yeah. And those pain, uh, you know, the signals that's, that's through your body, like speaking back, like, Hey, like we might be overdoing it. It's, it's hard. Uh, it's funny because it's, uh, it's top of mind for me because of the last week, what I've been doing with what restlessness is one of the things I've been dealing with, with my sleep and my, and my readiness score. And it's, uh, I feel so happy, so content. There's all these positive things in my life. And so like sometimes it's, but it was a lot to do with the physical stress that I did the last week, like really ramping things up simultaneously, decreasing calories, doing the, like all those. All the all that accumulative stress for me in that in that short period of time, but Logically if I like I would think i'm healthy i'm fit i'm eating clean i'm doing stuff like this doesn't make sense If you ignored this restlessly, yeah Yeah, but it's there's 100 the signs are there and it shows up differently for different people because there that was a physical example for me Someone else it could be you just lost somebody in the family. You got a a demotion at work You got to fight with your wife. It's like it shows up in different ways. Our next caller is bobby from new jersey What's up, bobby? How you doing bobby? What's happening? What's going on fellas? What's going on? Welcome back Thanks, man. Uh Calling the effort of the 90-day follow-up. It's been a little more than that uh Your advice was to up my calories and do match 15 and what happened and It worked. It worked great Uh, i'll be in the beginning. I was I was definitely a little skeptical. Uh as usual with every match 15, but uh I followed it to a t Went up a little bit on the scale in the beginning, but everything just kind of leveled off after like the third week and by the time I got to phase three it was It was uh, definitely I could see the results and more strength everything more energy Sleeping better. So yeah, it definitely worked definitely helped out good man Good, bro. Good for you for sticking it through too, you know, so many people we give advice like that I knew it. These guys are wrong. I'm changing course ship. Yeah, initially what happens you bump calories You'll hold a little bit more water So typically you'll gain a little bit and then it'll come down a little bit after a little while And then you'll start to see more definition as you build muscle. Is this kind of what you experienced? Absolutely. A hundred percent beautiful and like you said in the beginning I was sitting there I was in my basement sitting on the bench watching youtube watching you guys on youtube And doubting it basically saying like there's no way this is going to be enough and I was like, what am I doing? I'm like just follow it to just follow it, you know, and actually after I ran it I did a kettlebell workout for like Three weeks. I started doing a kettlebell workout, which I thought was a little Little more a little bit, you know, it felt like it was too much. I was doing the four days a week and it felt like it was just too much but like On the aerobic side of it, you know, like, you know felt like it was like more of a cardio training so i've been what I want to ask you guys is there a way something where you can like A program to run and maybe do the kettlebell like one day a week kind of fit it in there You know because I do enjoy it. I I love the movements of the kettlebell, you know, especially at my age 25 You know the different like especially the overhead presses The way the kettlebell sits on your wrist and you can turn it up I find it better than when I do a dumbbell press for sure. I have more control over it Feel you on that for sure. Is your kettlebell workout? Are you doing are you is it circuit? Are you doing swings like tell me what it looks like? Pretty much everything. It's kind of like a full body Swings into you know, okay overhead squats. Okay. Yeah, I try to I have probably around 10 exercises I try to balance it out, you know, like so here's what you do It's maps 15 three days a week one day a week kettlebell, so you're working out four days a week So you got to take out you got to take out two mass 15 workouts to make up for the kettlebell workout. Yeah All right. Yeah, because I Started running phase three again and for like the windmill and the turkish getup. I was using the kettlebell anyway Yeah, so it's three it's three days mass 15 So follow day one they do day three skip a day kettlebell workout skip monday saturday sunday And then start back up where you left off I mean, there's nothing wrong with like switching those out with dumbbells either like any kind of pressing any kind of rowing like You know switching out with kettlebells versus dumbbells Um, you know tends to lean well anyways towards what you're trying So you could do that in the mass 15 or if there's areas where you can use a kettlebell's head Feel free to do that because I prefer I prefer just as well. Yeah, he doesn't know how to use dumbbells I'm too dumb for dumbbells That's all I use I mean, I got my wife. I just got her the uh abs and butt and uh muscle mommy. Yeah She's been running that and yeah, it's everything's going great. Yeah. Thank you guys, man. I really appreciate it. You got it bobby That's awesome. Bobby. Good job, brother. Yeah. Yeah You're the man brother very good Yeah. Hey, thanks guys. I really appreciate everything man. Appreciate you keep it up, dude. Thank you, brother All right guys. Have a great one Jeez, man, it's just it's crazy. How many people just I don't get it. You know, they doubt it. Okay What 15 minutes a day 20 minutes a day? What are you talking about? My calories on top of it. I get to hear somebody hasn't benefited. No, i'm just yet Yeah, we actually that's true. We have not had a single person call back and be like it'll happen wasn't enough Which it's possible. Yeah, the only thing that we've seen because there's been and there's very very few it's actually been impressive Uh, most people do follow through those the people that admit that they didn't do it. Yeah. Yeah Oh something came up I guess the most negative the most negative thing i've heard is that I follow mass 15 and didn't lose any gains That's about as negative as i've heard where it's like i'm surprised I don't lose any gains But usually what happens is they get stronger. Yeah, which is wild. Yeah. Yeah. Look if you like the show come find us on instagram It's mind pump media. Thank you for listening to mind pump if your goal is to build and shape your body Dramatically improve your health and energy and maximize your overall performance Check out our discounted rgb super bundle at mindpumpmedia.com The rgb super bundle includes maps anabolic math performance and maps aesthetic nine months of phased expert exercise programming designed by sal adam and justin to Systematically transform the way your body looks feels and performs with detailed workout blueprints and over 200 videos The rgb super bundle is like having sal adam and justin as your own personal trainers But at a fraction of the price the rgb super bundle has a full 30-day money-back guarantee And you can get it now plus other valuable free resources at mindpumpmedia.com If you enjoy this show Please share the love by leaving us a five-star rating and review on itunes and by introducing mind pump to your friends and family We thank you for your support and until next time this is mind pump Is your home wish list just sitting in your cart Well get ready to hit checkout because wayday at wayfair starts october 24th with up to 80 off everything home That new sofa the rug you've been eyeing the upgrades you've been putting off They could all be way less during wayday. 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