Daily Activity Hacks That Actually Burn Fat | Mind Pump 2746

Key Takeaway

A massive meta-analysis revealed that daily activity is the best predictor for all-cause mortality, better than strength, smoking, diabetes, or age. You get 80% of activity benefits with just 8,000 steps daily. Start by parking farther away, using bathrooms on different floors, and standing up every hour at work.

Episode Overview

Discussion of a major meta-analysis showing daily movement as the top predictor of longevity, followed by practical strategies for increasing daily activity without formal exercise routines.

Full Transcript

Transcript of Daily Activity Hacks That Actually Burn Fat | Mind Pump 2746 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

Huge metaanalysis just showed that the best predictor for all cause mortality was daily activity. That's right. Daily activity predicted whether or not somebody would live or die better than anything else, including things like diabetes and smoking and age. It's insane. It's just moving. Moving will solve almost everything. Simple as that. Huh. Wait, wait. How how does how does it how does it compete with muscle? Uh well muscle you mean strength. Yeah. I mean that's your best correlate. So strength is a correlate right for so that's a great um predictor but the best predictor predictor predictor so better than strength it's just activity.

So, yeah. So, what they found is that people, this is a huge uh huge study, 3,000 people, and it was people that moved, people that moved the most predicted how long you would live, followed by age, followed by mobility problems, followed by se self assessed health, diabetes, and smoking. and smoking. and smoking. Right. Because he did grip strength to your point right before a predictor. Grip strength uh still is also good. It's great. And that's an easy test to do at the doctors, right? It is.

It is. It is. Uh, Uh, Uh, but movement, you're saying, is even better. So, okay. What was the what was the parameters like or what would be considered someone who moves the more the marrier in the study? Now, these are not athletes that they were measuring. So, I know you could go way off, but um there was people who just cuz I imagine there's a huge difference between the 80-year-old who gets 2,000 steps a day, which is some is somewhat active still for an 80-year-old to the 80-year-old who gets 10,000 steps a day.

a day. a day. I mean, that's five times the amount of activity activity activity and you're still not doing a crazy 10,000 steps is a crazy amount. It's very realistic. Yeah. if you live a healthy life or you live somewhere that you have to walk to the grocery store, do things like that, go to the park, do the things. the things. the things. Um, and so it' be interesting to see the comparison of the the the elderly that did only 2,000 steps or less and then did did did well purpose, right?

What it what it was was they took the groups and they moved them into categories of the these people moved the most, these people moved, you know, in the middle, these people moved the least. the people that were in the group that moved the most did the best across the board. Okay. Okay. Okay. So, it's a it's it's an incredible safeguard. It's so powerful that it offset things like smoking and diabetes. Yeah. Yeah. Yeah. Just moving. Just moving. Just moving. It makes me wonder though if that I'm sorry to do this.

I know with your studies. Um I just want not trying to poke holes. But I'm just I'm just trying to like cuz I would imagine uh the person the ones who also move the most are probably also more likely to probably doing some strength training too. Of course. Of course. Of course. Yes. Yes. Yes. No. No. So strength training would be considered in there with activity. The reason why strength training is so valuable is it's very protect protective for the minimal amount of time spent doing it.

Okay. So you could do like we have a new program that's out uh MAPS 15 strong. So this is 15 minutes a day of strength training. That's enough to get the benefits of strength training. A majority of the benefits. Oh yeah. Oh yeah. Oh yeah. Yeah. Yeah. Yeah. Uh to get, you know, the muscle metabolism boost. It's also very protective. protective. protective. So in terms of time spent versus return, strength training wins. That being said, uh you you want to move. You want to move throughout the day.

You don't want to just strength train for 15 minutes and then sit all day long. You're way better than if you didn't, but yeah. And I still want to move. I know like community and relationships is a a massive part of like living longer as well. And and that speaks to if you're going to be more active, you're going to be out doing things. You're going to be meeting people. You're going to be going places. Like it I think a lot of it too is like people get isolated and become hermits and and you know it's it's sort of a spiral where they they're not going to want to leave the house.

They're not going to get up out of their chair. And so it's just like the the health declines pretty rapid. Well, my point in bringing up the the strength training because with the the high volume of movement people is I I bet there's a a coralate there that those are because not because uh working out is a lot of steps cuz it's not. Just to your point, you could do a 15-minute strong workout and not even add a thousand steps to your day. your day. your day.

No, you'll get a significant amount. But but my point is, and we've talked about this on the podcast before, look at your own behavior. you're you're probably a less better or less example because you're so consistent, but there it's very obvious to me when I strength train, I just move more all day long. Like I I'm more like I used to talk about how about how about how it charges me up. Yeah. I when I come home, if I train today like I plan to, I am more likely when I come not more, I almost certainly when I get home will be more active around cleaning the house and helping Katrina out then is if I don't and I get home, I'm almost certainly going to plop down on the couch and not move.

And so I would think that these people obvious study shows that people with all this activity just general activity are much healthier than the people that don't. But what I'm saying is I bet there's also another coralate in there that is those are the people that are probably also most likely lifting weights too. They're the most likely to do a lot of things uh if you're moving. So there's a lot of connections to it. But across the board you if you look at like uh societies uh or cultures where there is a lot of smoking but there's also a lot of movement they live longer than areas where there's not a lot of smoking.

I mean look at Europe. There are places in Europe. You go you go to the Mediterranean people talk about how Mediterranean what this that and the other. other. other. Uh yeah and they'll talk about the food being healthier. Even in areas where they're eating higher processed food and stuff they smoke like they move a lot. Look at cities in America versus uh suburbs often times, right? So living in an area where like San Francisco for example, driving a car is so inconvenient because the roads are just finding park.

It's a pain in the butt. Everybody walks so they live longer because everybody walks, everybody moves. moves. moves. So activity has this incredible um power over your overall health. The problem is this. The problem is that that our lives have been so organized to take away movement that we now have to discuss, which is why I wanted to bring this up. I wanted to talk about hacks or ways that we would help our clients increase daily activity because you could get on a treadmill and walk for an hour and a half a day and that'll do it.

But that requires you taking an hour and a half and scheduling and doing like do you guys have hacks that you gave your clients that would help improve or increase their daily activity? And let's talk about those just so that it's a realistic it's something that people can do that's realistic that they can apply their everyday life. I actually wish I remember who I could credit this to because I don't know who I got it from. I just remember I started doing this really early. I was only 21 or so when as a trainer and uh and and got this idea from somebody uh with these um little uh sticky circles.

Yeah, like post-it. Oh, that Yeah, they're just like little stick. They would be colored like blue, green, yellow. They're stickers. And uh I found this worked really well with each client. And I would I would individualize it for the client. So if I had a client that struggled with drinking enough water, you know, blue would stand blue sticker would stand for a glass of water. You know, if I had a client that we were trying to get better at push-ups, it would be push-ups for another client.

If it was a client that I was trying to increase steps, it would be go for a 10-minute walk. Like it would be something like that. And then I would have them place these colored stickers strategically through their house. And the the deal we made is like, hey, every time you come across the sticker, do the thing, you know, so when you see the So maybe by the fridge was the blue one. And so every time like 10 squats. Yeah. And so Exactly. So they all had these little things and uh they they loved it.

I think they they loved the maybe the gamification of it like now that I understand that. I didn't understand that when I did it. You know what I'm saying? I was just trying to create better habits and a reminder from from them. Uh but that was a bit of a hack. Like it worked really well. I think what the the science and stuff that we know about gamification of apps and and stuff like that like how valuable is I think I was gamifying their fitness before that was a thing.

Yeah. Yeah. Yeah. And so uh it was a great hack. It was a great hack and and the the trick in my opinion is to not you don't make it like an overwhelming task because if it's an overwhelming task they look at the sticker and be like f this. So, it needs to be like so simple that if they they cross it seven times in a day, they're not going to be like, "That was I'll never do that again." It needs to be something very basic.

And uh uh when I figured that out and did that, it was a great little hack to create more movement. One one that I did, and this was during the days of the Body Bug. So, this is like one of the first trackers. Yeah. Yeah. Yeah. And it would track activity and give you this kind of loose uh estimate how many calories you're burning, but it was one of the first accurate movement trackers. This was before the, you know, the watches and stuff that, you know, now are so easy.

And what I would tell my clients and I I I was shocked to be quite honest at how effective this was because I had heard this communicated many times before and I, you know, I kind of downplayed it. I'd hear it communicated as a trainer. I'm a young dude. I be like, that's not going to do much. That's nothing. Then I had these body bugs on my clients and I had them start doing this and I'm like, "Wow, this makes a big difference." And it was this.

When you're going to the store, park far away. away. away. When you're at work and you need to use the bathroom, use the bathroom on the second floor. So, go upstairs. When you're at home and you need to use the bathroom, use the one that's the furthest away from you. Uh, like little dumb. Every time you park somewhere, park far away instead of right next to it. Uh, and this would add up to thousands of steps a day. Yeah. And it was literally stuff that the I found this found this found this really end of the week is what you're totally, you know, it's not just a daily thing.

It's like, what does that accumulate towards the end of your week? That's right. And it was effective because it was just part of their normal day. And it didn't take that much time. It's like, okay, fine, I go to the mall and I park far away versus right up to the store. How much extra time am I really taking out of my day with It's not a ton, but it adds up in terms of um activity. Yeah. So, that was one of them. The other one was for my office workers, people that sat at a desk, is I would have them every hour.

They would stand up and move a little bit and I'd tell them, "Hey, stand up and and and walk around the office and come back to your desk every hour." And it was it was it was it's trivial. It seems trivial, but it actually added up to a decent amount of activity. and what would they would report back as their improved improvement in productivity. Today's program giveaway is maps anabolic advanced. If you want to win, leave a comment below this video. The first 24 hours that we drop it, subscribe to this channel and turn on notifications.

If you win, we'll notify you in the comment section. Also, brand new program, MAPS 15 Strong. So, this is based off of MAPS strong program, but it's the 15-minute version. 15 minutes a day of strength training for incredible results. And right now, it's 50% off. Go to maps15strong.com. to maps15strong.com. to maps15strong.com. That's maps15strong.com. That's maps15strong.com. That's maps15strong.com. Use the code December50 for the discount. All right, real quick. If you love us like we love you, why not show it by rocking one of our shirts, hats, mugs, or training gear over at mypumpstore.com.

I'm talking right now. Hit pause. Head on over to mypumpstore.com. That's it. Enjoy the rest of the show. I've tried Yeah. a few of those techniques and um even to your gamification point like having alarms and like specific things like that would prompt them. And so we would set it up like, okay, when do you normally have a gap? And then we'd set it up just to, you know, it was annoying at first cuz it's like one of those things that um it, you know, it definitely alarm goes off and it's like, okay, I got to do this.

And it was either um, you know, get up and do like a 10-minute walk or what I found actually that that was uh a little more effective was I I started to kind of uh prescribe more get up and then, you know, clean your kitchen, clean your house, get outside, do some yard work. you know, then do a 10-minute walk or like you have like if if you're because you're not always just going to get up and go do a walk, but you can always get up and clean and and do something.

And I always found, dude, that you burn like you you create so much movement and activity while you're cleaning your house. It's insane. Yeah. You ever get those reports? You guys, you got what you both are saying right now. This is this is funny to me because if you if you've listened to the podcast long enough, you can go back to like hearing me like where I was like Mr. wearable out of all of us. Yeah, this is why I was so pro wearable and all I cared I didn't give a [ __ ] about the burn calorie part.

It was the steps and the activity level and it was about bringing an awareness. That's it. I found that just simply making the client aware of increase of their of their their their eb and flow of activity cuz and I think anyone listening right now if you've never done this, it will surprise you. you will wear it for a week and go, "Oh [ __ ] I didn't know that's what my whatever day looks like." And just becoming aware of that, you now are like, "Okay, I now see." And most people, not everybody, but most people have at least one or two days where there's massive discrepancy.

Massive. Like, Massive. Like, Massive. Like, usually the weekends. That's right. Usually the weekends, but some people are different. Some people have like a weird job that they do something different on Mondays or there's always though of every client had at least one or two days that had a massive discrepancy. And I'm talking like thousands and thousands or more of steps, which is more than you would even accumulate in a full hour workout. And so once I made a client aware of that and we we would set these just very reasonable goals, like let's say like including their two horrible days and the rest of the week being good, their average came out to be 7,000 steps a day.

I'd say okay, goal is now we we don't ever let a day go by. You don't get 9,000. Just a just a little bump there. there. there. And then and then and then giving them ideas to your point, Justin, like and I do this to myself. was like there is always a garage floor to be mopped, a backyard to be cleaned up, a storage unit to be organized. You know what I'm saying? Like side of the house to be pressure washed. I mean, there is always labor.

labor. labor. By the way, what you're doing feel good about it. about it. about it. This is I was just Okay, this is what makes what you just said so powerful is what you've done is you've increased the value or added value to something that you probably wanted to a mundane task, right? So, you're like, "Ah, I don't know if I'm motivated to do it." But now, you've added a new value to it and you're killing two birds with one stone. Y Y Y you're accomplishing more tasks while being more active.

By the way, what's here here's what's important about this. This is what's cool about this and this is true for strength training as well. You'll get about 80% of the benefits of activity with about 8,000 steps a day. Okay? After that, you start to get diminishing returns. Now, that doesn't mean you don't get more value at 10,000 or 15,000 steps. You do. But the bulk of the value that you get from moving is around 8,000 steps. With strength training, the bulk of the value that you're going to get from strength training is about two 45 minute decent strength training workouts a week.

Okay? So 80% of the value that you can get from exercise, activity, and strength training looks like two 45 minute like decent intensity strength training workouts and about 8,000 steps a day. Or to put it differently, 15 minutes a day of strength training, two lifts a day, just like our our our our 15 series. So we have MAPS programs that are this kind of series of 15 15 minutes each. We just came out with MAPS 15 strong. So it's based off of the MAP strong program except the 15-minute version.

If you did that, that's about 80% of everything you would get from strength training is right there. Y plus 8,000 steps a day, about 80% of the value of activity, which is significantly more than most people are going to get. plus novel lifts that your body's going to respond to. And like, yeah, there's so many benefits. benefits. benefits. By the way, 80% of all the benefits you could you could want from activity and strength training. strength training. strength training. There's a lot. Everybody would be happy.

It's a lot. Everybody would be like, wow. In fact, most people would say, I don't want more. More putting more into this to get the extra five 10%. It's actually not worth it. My quality of life is amazing. This is why I mean in my opinion uh everybody should start there and build that consistently before you decide to sign up for the other 20%. I I well said because there's this there's because what that implies is if I do more I'll get faster results. No, what I'm saying is you will eventually hit a limit of 80% of all the potential value, but to get there faster, uh, you could do a lot within that, right?

Uh, probably for a couple years. In other words, need to do more. In other words, a big mistake people hear is they hear like, "Oh, that's 80%. Oh, I'll choose the program that is the max potential program and I'll get there faster." No, you won't. And not only are will you not get there faster, but you're more likely to quit and fail or get hurt. That's right. So, you're far better off committing that. Okay, you know what? I'm going to commit to this what they're saying 80% lifestyle is.

I'm going to do these 15inute workouts for a week or like you said two 45 minute well strength training workouts and I'm going to get my steps up to 8,000 steps. Go commit to that. Go do that for at least 6 months minimum 6 months and watch the benefits that you reap from that. Then if you go like, man, I'm just loving this fitness thing. I wish I could be in the gym longer or I want to walk longer. go for it. But but commit to that first and reap the reap that 80% first and then pay attention to how you feel, how you look, however how everything's going and then you can decide to add more and then and then guess what?

You know what's beautiful? Because you you stayed there. Boy, when you add just a little bit, you're going to see great results. You will. And you'll you'll you'll progress. By the way, you're going to progress consistently for a while. I just had this conversation, this exact conversation with my daughter and my niece. So, my I have a uh my niece is 18, my daughter's 16. Uh I've been training them in my garage about 2 or 3 days a week consistently, and they're both really getting into it, which is really exciting for me.

Awesome. Yeah. Awesome. Yeah. Awesome. Yeah. Oh, I love it. Like, and how do I know they're getting into it? They're coming to me saying, "Hey, can you train us today?" And then they're saying things like, "How fast can I get strong? How much muscle can I build in this period of time? It's only it's been 30 days. Why don't I see results yet?" And I'm breaking everything down like this is how it works. And you know, I'm like, it takes longer and you are stronger uh than you were a month ago and let's keep a journal so you can see for yourself.

And so we're having all these wonderful conversations and I talked about this 80%. And of course they're like, "Well, what if we just did more, won't we get there faster?" I said, "No, uh, you won't get there faster. What I'm saying is is you will reach your 80% of potential with this. Not that you're going to move at 80% speed. In fact, if we do this appropriately, we'll get there faster with this uh approach." coach and this is exactly what I said. And so what we're doing is we're doing the 15 minutes a day uh type protocol or you can take them all and put them on two days if if if that works better for you.

Strength training plus activity. Then we talked about uh protein intake of course because they're teenage girls and I was trying to illustrate to them how much protein they needed to eat. So it's so funny too to see them at dinner time. How much grams of protein is this and is this enough? I'm like what else did you eat today? And they're like this. this. this. Dude, don't you find Yeah. this 15-minute protocol so perfectly matched for like teenagers though too, like in and obviously spaced out, not necessarily back to back to back to back like like adults would do it.

But yeah, I've been introducing this to Ethan and he's he's really taken off, you know, doing the big lefts and just focusing on like two and just like, you know, grinding that out. Um it's funny over the break I was uh I got myself involved again in a project with school because like Everett he has this elective and he's he's has to do some project. He decided to do a pond and I'm like like like what? what? what? I'm like what a pond? He literally started digging a hole at your house.

At my house. Damn. I'm like I would love for him to come to I'm trying to do that at my house bro. I'm like bro you want to put him to work. Yeah. But what do you do with the pond? You just dig a hole and fill it with water. It's going to turn into like mosquito land. mosquito land. mosquito land. No. Yeah. Exactly. So, you got to filter it. No, it's like it's it's it's involved like and so I had to get involved cuz like you know I got to go Home Depot.

I'm like grabbing all this stuff. I have no idea. I've never done this before. And like he's obviously going off of stuff he's learned, you know, in class, but like his, you know, his teacher just gives him little bits and then he researches on YouTube. And so I'm just kind of going based upon what he's giving me. giving me. giving me. I'm so I'm so pumped about this right now now now because if you learn how to if he learns how to do this well I will hire him and pay him to do it at my house.

I have Bro, come on. Why not? I mean yes, but I don't want him to screw it up. I'M DOING A LOT OF JESS WILL BE THERE. YEAH. YEAH. I have to over some [ __ ] I got to dig in Adam's yard. That I for sure have. Is this with shovels or are you guys just using straight up shovels? Would you What else would you know? No, he dug it all himself. My my issue is I'm trying to let him do as much of it as possible cuz this is his school project.

project. project. Digging a pond with just a hand shovel, that's a lot of work. I mean, no, it's like a real a real shovel, dude. Yeah, it would be a huge a huge uh pond, right? right? right? I mean, how deep it's not a massive pond. pond. pond. It's like two feet or so deep. Like Yeah, it's like four, you know? It's not It's not huge. Exactly what I'm looking for. Yeah, it's just small. But um you put koi in there. What do you dude? So, I mean, I had to learn how to like we we built this our own filter and so like you use like lava rock and and then all these like um Yeah.

And you you put in this this type of fiber screen in there and and so I'm like trying to figure out plumbing like I know some bit of plumbing but then like I've never done like to where you know so so we have the pump that's in there and it's sucking it up and then like filtering it out and then kicking it back in. So half the time like we're in the hardware store and we're like trying to fit pieces together and like trying to make it look like it's going to work and it's fun, dude.

I'm having a lot of fun with it. But uh I like you realize like you're buying little parts here. Oh, that's just like, you know, 20 bucks. Oh, that's just like By the time I'm like, "Oh my god, this is like three 400 bucks we've already put into this thing, dude." I'm like, "This is for school." Like I like I I remember just doing projects where I'm like 15 bucks. My parents would get pissed off like I don't want to buy the poster board, you know?

Here I am buying some cardboard boxes. Yeah. Like river rock and like I'm all trying to like make it look cool. I'm like ah man. How have you been with your boys? Because I I was talking earlier about my daughter and my my niece getting them to hit protein is so hard for kids. Yeah. Uh, I introduced them to the the the Chris Power because snacking is so easy. You know, they're getting 27 grams of protein, whatever per bag. Have you introduced that to your boys or I brought some back that one day that we had a few bags and and uh Ethan immediately like took them and and we never saw him again.

Yeah. And he just does that. He's he's on a mission right now to gain mass. And so between that and um also too creatine gummies, you know, like from like Legion, we had a few of those where he started to kind of consistently take it and he wasn't, you know, because he he'll like stuff for flavor and he'll eat it occasionally, but like he's actually like every day I've been watching him and he's like diligent about taking it as like a dose and then he's like, "Okay." And he'll go downstairs and he'll do a little lift.

Yeah. Yeah. Yeah. I love it, dude. It's It's creating a monster. I got to read you guys uh an article, a post that was so thoughtprovoking to me that I'd love your guys's opinion on it. This was um uh what's his is his name? Brett Brett Weinstein. You guys know who he is, right? Okay. So, he was on I think he was on Rogan's podcast recently, a couple times. Yeah. Someone wrote someone basically summarized it. I'm going to read the summary summary summary and I'd love your guys' opinion.

I thought this was just like it blew my mind. So, this is what he said. He said, "For the first time in 300,000 years of human evolution, we remove the cost from the single biggest reward nature ever invented, sex and pair bonding. So reliable birth control plus abortion means you can now cash the evolutionary lottery ticket without paying the 20-year mortgage of pregnancy, diapers, sleepless nights, and college funds. The result, an entire generation of 18 to to 35 year olds walking around with the energy, libido, hormones, and protective instincts that evolution spent millions of years calibrating for child rearing with with zero children.

So that energy didn't disappear. It just got redirected. So this observation is that young women especially began treating ideologies ideologies ideologies the exact way evolution wired them to treat babies. So, because they didn't have kids, which they're wired to have this mama bear, because you guys are, you know, how your wives are with the kids, this mama bear protective. So, now you got this whole generation of of young women, women, women, no kids. no kids. no kids. It's getting now directed towards things like climate change, social justice, or whatever the cause of the month is, and it gets defended with the mama bear ferocity.

The same neurochemistry that once guarded a toddler from predators now guards an abstract idea from wrong think. So, here's the second part to this. Elon is talking about how AI is going to give us so much abundance that things are going to be basically free like sex became in the 70s with with birth control. So now both of evolution's primary carrots mating and resource acquisition suddenly cost almost nothing. So his question is when producing and protecting actual children children is no longer the central organizing principle of adult life and when creating wealth is no longer required for status, security or attracting a mate.

What is left to give human life direction, meaning and structure? structure? structure? Crazy observation. Like what's that going to be like when when men now are going to lose or people are going to lose that drive to create because they don't need to? Yeah. Yeah. Yeah. What is that going to be like? Well, yeah. And and wasn't there recently, I don't know if it was in China, but they started working on like artificial wombs and that was becoming a thing to where you could have extract eggs, place them in this artificial womb, so they didn't have to go through the the whole process.

Yeah. Yeah. Yeah. What a crazy observation though, right? Like like you separate this the reward of sex from what you get with it, it, it, but you still have the instincts to protect, which gets direct. And then you're now we're going to separate work and having to produce from the need to. Uhhuh. Uhhuh. Uhhuh. Uh I think we're entering into a I mean weird to to potentially poke holes in his opening statement though. Uh I mean Doug could with a with a quick Google search could probably look up uh what percentage of you know people that lead climate change and all the other ones that you listed are childless women.

M women. M women. M and it would need to be a significant percentage of that for that to carry weight in my opinion. If it's like if you look at political ideologies that strength it is well I know I know that that well I know I know that that is that's one of the strongest uh coralates as far as like that's where they lean but I mean they would need to be a a large majority of that movement to say that that's what they're all doing.

it's the greatest the the the the percentage of people that strongly identify in that direction uh fit in that category and it's a big disparity. So that's where he's pulling from. He's pulling from that data. So when you look at uh you know young women in that age category Yeah. Yeah. Yeah. a dramatic a huge percentage of them uh move in that direction. And so his what the argument is is that that drive that drive because look uh I don't know don't know don't know what's a huge percentage.

Are you looking up Doug? Yeah, they don't have stats on that really, but um the climate activists are predominantly white female progressive age 50 and above middle class. So that doesn't tell me No, it doesn't tell you children. But I I think it's interesting and I think it's interesting. I mean, it's a it's a I think it's a it's a great discussion nonetheless, but I would just I mean he he tied something together right away that's like ah I don't know if I buy fully into that.

it's that's who's driving that movement and for those reasons. But I do buy into or agree with which I've been saying for a very long time that we are going to be in a really weird situation when we can when we pretty much can have everything we want. And and to add to that another layer of complexity is we have these devices now that can just put us to sleep. I mean that we're zombies. Mhm. I mean, the algorithms on these that that suck you in and pull you in to to to be whether you're on gaming or social media, media, media, you add that with also getting and having everything you want, like where's the drive to do anything?

A good a good analogy we might be able to use just because of our experience. Imagine if you took if you separated the results that you would get from being consistent with fitness and discipline around nutrition. around nutrition. around nutrition. Well, we might see that, right, from the work. We might see that, right? Like the newest the newest GP1. What would that produce, right? What would that produce if people could just get the results without any of the the the the marbled muscle fat people? You know, even even if you got everything exactly the same the same the same physically, physically, physically, would we just would we just evolve to idolize something else?

Well, we always do, right? So, wouldn't we just Wouldn't we just evolve to idolize something else? Most likely. Most likely. Most likely. I think it would become hedonistic treadmill. What would happen? It would just be heism. I mean, it already is that. Yeah, Yeah, Yeah, it already is that. You just you just would pull something out and remove something else out. And so, you know, would it be the person who has the the greatest garden now? you know they they built because you have you have all these resources but who goes and makes the prettiest I mean we'll find something we will find something I mean it's all we're always the explorers right so it's for me it just it points to places we haven't really uh tapped into which is the space and the ocean ocean ocean go there go there go there I'm trying to set you up here you're dying to go there's dying to go there so what is THIS DOCUMENTARY DOCUMENTARY DOCUMENTARY YOU HAVEN'T WATCHED I CAN'T BELIEVE you the age of disclosure you're a terrible conspiracy theory I know I didn't have time.

You're terrible. Tell me. What is your title? title? title? I don't have a title. It's called uh Age of Age of Age of Disclosure. Yes. And it's supposed to be like Oscar winning. It's going to be one of the best. It was So, you both watched it. Well, mainly it's because they have all these verified like high position uh government officials and and military, you know, uh speaking out and like on record like uh to a lot of these these accounts. Before you guys tell me, because I don't watch it, can I tell you what my theory is?

Yeah, let me hear your theory and then I'll tell you. Here's my theory. My theory is uh because we've witnessed these UFOs, they seem to move outside of the laws of physics as we understand them that they're interdimensional. they're interdimensional. they're interdimensional. Yes. At one point, do you want to hear how they how they explain it actually? Oh, well, I think it's I think I mean I I'll go the spiritual route. That's what I would say. I think that's not what they they go. They So they they believe they can I mean they they have a scientific theory.

scientific theory. scientific theory. Okay. Okay. Okay. uh and that it's moving it it in this with in using quantum physics and it moves within a bubble of energy and the energy is so powerful it could power like the entire United States five times over. times over. times over. Okay. Okay. Okay. And they've already had people that matter just moves around it. Yes. Matter moves around it and it moves within the bubble which is why it can keep the same speed outside of water through water and out and then out into space because it's moving within.

So what's this documentary? Just a bunch of Dude, it is over like interviews and videos. 35 35 or 34 extremely high extremely high extremely high 80 years, 80 years, 80 years, huh? huh? huh? 80 years. 80 years. 80 years. Yeah. Yeah. 40. 1940 something was the first documented thing. And here's here's why we haven't heard. There's so many things that like blew my mind and changed my theory. So if you listen to the show long enough, you've heard me. My theory was this is all a government ploy for because most everybody is on to all the fake wars that we've been doing for the last 40 years.

At least now we are. We weren't then. We are starting to wake up at least. Wouldn't you agree? Yeah. Yeah. Yeah. Okay. So, I feel like that's the consensus is bringing a new bad guy. So, we need a new bad guy. And who better than space, which we can't prove, we can't see, you know, whatever. Like, let's let's make the bad guy out there and then let's funnel all the trillions of dollars in that. So now we're going to do Space Force. Exactly. Like literally valid theory.

I I Exactly. I haven't fully abandoned it. it. it. They could still use it to get that. Well, yeah. That that's the government will still govern. So So you're right. You're both right. Like I like I don't leave that like, oh, now we're not going to spend Oh, we'll still spend money there. We'll this even more so now. Well, now you believe that there's an actual phenomenon. actual phenomenon. actual phenomenon. Yes. After seeing these these stories and the pe the credible people and then hearing how it's all unfolded.

So listen how this is how they protect it. It's compartmentalized crazy. compartmentalized crazy. compartmentalized crazy. So they they it's cuz what I always scratched my head is like come on how could have all these presidents and all these people come through and everybody kept their mouth shut and there's like this is how's how's that for this long? So they defer to a private company to hold all of this so so they don't have to disclose it. So So they don't have to disclose it. So the government doesn't they don't even know they don't know it's the private company who's in charge of all the proof and information and only very very high level people in military and CIA and whatever have seen some of this information that's classified that they have to sign [ __ ] uh uh programs like like they disrupt the actual programs the government is running to running to running to I don't think it's interventional aliens I think it's uh I think it's demons.

That's what I think. I think if if you look at like that's like the Tucker Carlson tape. Well, if you look at like biblical stories even uh Okay. So, when you look at alien when you when you research alien abductions, which I for as a kid I did all the time, there's a spiritual component. They speak to you telepathically. There's oftentimes a sexual component where they're either doing something to you or they're uh mating with you creating a hybrid which talks about in you know the book of Genesis talks about uh they have some kind of tech they this this uh technology and in many of the cases a significant percentage of cases when the person who's being abducted simply says the name Jesus the alien is gone or goes away.

So I think it's I think it's demon. Okay. So I don't think it's that at all. Okay. And this more of the stuff that blew my mind that like how we've been so quiet about this is where these things show up and when they started showing up military bases military bases military bases they started showing up the day we started moving nuclear war and or started building nuclear bombs. There's reports of it before that though. though. though. No, No, No, that's the first heavy reporting from it where there was some proof and then they all first of all I didn't even know we had this many base military bases all over the United States.

They all their hundreds of sightings happen hovering over the nuclear weapon. Just watching just watching. In fact, they have footage of shooting a rocket, this thing hovering over it, shooting a beam through it here, shooting beam here, shooting here, and then being able to take off on it. Like it looks like and and as our nuclear power has in and technology has increased, the frequency that they visit has increased at that same exact. speculate they've actually dismantled uh and there's also like missing 20 uh nuclear warheads, right?

Yes. Yes. Yes. Yeah. Uh and after these sightings and what I'm I'm not fearful because they seem to be friendly because we fired at them and they don't retaliate. Yeah. Can you believe that? We fired we did in the sky. Yes. I mean they call it like nuclear testing in the atmosphere, right? They literally shot like these missiles in You ever seen UFOs? You know what it reminds me of? You ever seen those videos where like we're flying like a plane over uh like a like a tribe that's never seen technology and they throw a spear at us?

Oh yeah. Oh yeah. Oh yeah. It's totally like that's exactly how I think they look at us. Like I literally think they like it's like laughable that that that we're so far beyond their your technology. I mean, the reality is if if if if that's real uh and they wanted to take us over, they could could could easily with that kind of technology. Well, so that's to me what it seems like from the from watching the documentary, right, is that they're paying attention to as we continue to progress with things that could kill ourselves and they will only intervene in that point where it's like where we're at that point or where that we actually have enough technology where we could actually do anything harmful to them.

So, they're just keeping a close eye, but it's like they have no intention to They would have hurt us a long time ago if it was about hurting us. I do think it's inter interdimensional demons. That's what I think. I don't know why to think. But yeah, it's it I think it's it's interesting because like these reports are are pretty valid and they're backed up and um you know there's a lot of like undisclosed evidence that they're holding on to like the and the thing is like how long how like how long has this persisted and you see like throughout like history you see depictions of it and ways that they point to it and everybody's kind of disregarded a lot of like old ancient like depictions of it and painting and painting and painting because it's, you know, that's that's ridiculous, right?

Like we shouldn't know about this like that long ago. And it's it's it's well, the thing is like they're speculating that we've been able to successfully reverse engineer now certain things and that's why we're starting to see it emerge, but not everything. And so the the the latest race isn't AI. the latest a race is because they know China has some they know Russia has some uh crafts that they've they've like recovered and and everybody's kind of simultaneously working is ferociously. Now here's my question. So another thing supposedly a lot of our technology that we have has come from all okay so again if they're so smart and so advanced why would they allow us to recover a vehicle or aircraft and not take it back?

It doesn't make any sense to me. makes sense to me or they allowed it. That's right. It would make sense like these stories of I think they're they're literally timeline. They're they're allowing certain uh pieces of knowledge to to drip into our culture, you know, at certain stages. Look at the stories of of uh of de demonic influence on the world and the technologies and what they cause. It makes perfect sense. Sure. I mean, that's Yeah, that's all. And by the way, it's just as crazy as your theory, so stop.

It's all crazy. Well, I'm trying to think of the guy's name. The one that um first kind of came out about Area 51. Yeah. Yeah. Yeah. Um but his he was trying to describe like their intention was he said something about like looked at us as as empty vessels. empty vessels. empty vessels. Yeah. Yeah. Yeah. And meaning Yeah. Like basically we're vessels for souls. Yeah. Exactly. What does it say? There you go. I gave you that. It's all a lot of it, a lot of the talk is very spiritual.

I mean, nonetheless, the thing that I found so I didn't buy into none of this stuff for forever. Well, to see that many credible in like I've always at least my experience cuz I obviously I don't go down the rabbit hole as much as you guys have watching a lot of that content. Most of the guys are kind of a little kooky of course of course of course like that are out there and it's like of course it's that guy who saw the aliens. You know what I'm saying?

But this is like highlevel respectable military people saying like saying things like oh there's no doubt what I have seen and I think it's interdimensional going like okay I don't think it's a planet that we could travel to. I think it's it's inter it's another dimension. I think this is the motivation in my opinion for why they do things like these these these these hadron colliders and these crazy experiment you know they shot nuclear missiles uh into the van ice like radiation belt what what what why why why I don't know I mean that's cool it's crazy I didn't know that I was like I think they're trying to see like if there was a way they could like get through you know cuz like let's be honest there's another conspiracy But like, have we got how far have we really got?

got? got? Yeah. Well, Yeah. Well, Yeah. Well, there was I saw this video of this dad like freaking out because he's looking at the the moon landing. Yeah. Yeah. Yeah. And when they take the first step and he's like yelling at his son, "Who's taking the video?" If this is the first guy, who's taking the video? You telling me there's another guy on the moon taking shenanigans, dude. shenanigans, dude. shenanigans, dude. I'm like, "Wait a minute." Yeah. Yeah. Yeah. I know. I know. I know. I never thought of that.

What's going on here? here? here? The moon is weird, too. Anyways, you believe the moon is You believe in the moon? I know. I know. How was you guys? How was everyone's break? It was uh Thanksgiving. I mean, we we haven't seen each other in a hot minute. Everybody Everybody chill. I didn't chill at all. So, I you just hosted a bunch. You had like 40 people. You 40 people Thanksgiving, dude. That was the biggest Thanksgiving I've ever been a part of. Really? Really? Really? Yeah.

I I mean, you Yeah. Sounds like that's a Sunday for me. Yeah. 40. Yeah. 40. Yeah. 40. But hosting is a big deal, bro. Oh, yeah. I mean, you guys host You guys over the top host, too. You don't just host. You're not like potluck. Yeah. I'm glad you pointed that out because that's another thing that cuz like I would I would do it that way. I'm just like I mean I would the house we have have enough space where it's just like people can find a place to Yeah.

It would be total you guys do the whole like No. Yeah. Katrina wants this like first of all that's her tradition is every year doesn't matter whose house is at she does the table and the table is a you know multi-week building affair of like figuring out the perfect color coordination the seating arrangement meeting with the party planner on the color scheme and the plates and the silver like Wow you do the whole thing oh yeah no that's that so so she does that normally anyways in fact there's there's one of my, you know, boys days where I just take Max for a full day and or weekend sometimes is her going to figure out the table.

Like that's a Wow. Wow. Wow. Yeah. And then there's a day of all all the girls get together and like all the desserts get made. That's a full day of everyone getting together. And there's another full day of coming and decorating the decorating the decorating the also nice. also nice. also nice. No. Yeah. No. Yeah. No. Yeah. It's a lot, dog. I mean, I I'll say I I it it was it was my favorite game I've ever had in my life. Really? Oh, yeah. My I mean, my heart was there was a there was multiple times I caught myself emotional myself emotional myself emotional where I was like where I was taken back by by the moment.

I had I had most of the team with me, too. You know that, right? I saw. Yeah. So, I had I had a lot of the trainers uh with me. We that all the ones that were not flying back home or had family here uh I I brought to my house. So that's part of how we got to 40. It wasn't just my family. Um, and so there was a point there. And so one of the things that has always bothered me about uh Katrina's family Thanksgiving when we have them at everybody else's house is they aren't sports people.

So they don't watch football. So it's not on the TV. Football Football and Thanksgiving is like to that's part of that going on. Yeah. Yeah. Yeah. We had to hack that. like me and my brother-in-law like he brought this projector and we just put it against the wall and it we made it happen. I was so happy. So prior Thanksgivings I carry around this little TV. I bring it I bring it and plug it in somewhere. You know what I'm saying? And just you know now that we can stream I can do that.

So I just connect to the internet and I I kind of have it but it's never a thing like no one you don't sit around. I I have to put it outside or out of the way or what that but it's at my house and you know I got that big 100 inch and so football's playing 24/7. So there was a point it was like the best moment for me. We had the beautiful table set out. We just finished eating. Uh we've got most everybody circled around the fire.

Obviously it's dark at this point. The fire and all my fire things are lit and uh and cowboys are playing in the back. I got my feet up at the fire. My brother-in-law is playing the guitar and singing and just like I'm like, "Oh, that's nice. Oh my god, that's so nice." Drinking my hand. So that was good. Yeah. So was it So the Chiefs? The Cowboys. The Cowboys. The Cowboys. So it was just a uh a perfect Cincinnati Cowboys. Cowboys. Cowboys. Yeah, exactly. Yeah, exactly.

Yeah, exactly. Couldn't have been could have been better. Uh couldn't have been better for me. A lot of uh a lot of work though. A lot of work to get into it. A lot of work to clean it and do all that stuff like that. But for that moment to to be taken back multiple times uh emotionally which is not normal for me and especially a a situation like that I was like okay it's worth that. How's your sleep by the way? Are you normal now?

No. No. Not normal. You look healthy. I'm get Well, yesterday was my first workout. workout. workout. Yeah, you look healthy. So yesterday was my first workout. I've uh my routine now I just actually opened my first energy drink. So, I'm uh I'm I've moved to uh uh my green and uh red juice starting my mornings now. Uh I feel kind of like you right now because I had to like I've gotten pretty consistent with like all my all my supplements. supplements. supplements. You have a supplement bag?

I do. Well, it's kind of like a big a big thing that I move around the house like a bag, bro. But I I don't I don't have I'm going to need one with the where I'm going. I've actually been pretty consistent with uh all the stuff mostly out of the necessity cuz it it makes a difference. You know, it's funny. Uh just, you know, all honesty, I I've never been a big supplement guy. I'm not consistent with it. You know, we've talked since the beginning of this podcast, the big rocks, rocks, rocks, of course, eat well, sleep, you know, train, stuff like that.

But when your when your body's really messed up and really depleted, you feel that stuff. Anything makes a difference. Yeah. I mean, I I I feel I I can tell a difference when I take all the things and I don't, you know, it's uh and I and I think obviously has a lot to do with where my what my body's recouping from. And so, it's a it's a it's a trip. It also makes me feel good about, okay, this stuff is like legit. I just read a huge uh study on uh developed nations.

Uh nutrient deficiencies are way more common than people think. Way more common. Yeah. a majority of people uh would benefit from supplementing with uh some kind of high quality multivitamin. A majority of people. people. people. Yeah, I believe. And it it's it's just here's the deal. Like first of all, our food isn't very nutrientdense. And even if you eat appropriately, it's hard to get all the nutrients you need with the amount of calories that are going to give you that are going to make you healthy.

You know, you eat a 2,000 calorie diet, you're going to get 2,000 calories worth of nutrients, even if it's super healthy. And that typically means you're missing some. So I just read this huge study on it. I I I I firmly believe a good quality multivitamin is a staple now just Yeah. I mean in ter unless you're like completely whole foods based and even then like even then you have to I feel like we're deprived of a lot of the soil nutrients we used to get depleted.

depleted. depleted. Yeah. Yeah. Yeah. It's depleted. We have to we almost part of my goal from this whole situation is to is to maintain this kind of supplement stack of consistency that I've never been able to really do. Um you look really healthy, dude. I appreciate that cuz uh I don't quite feel there because of my sleep, right? Although I you know my sleep score last night was I think the highest I've had which was 78. So for me that right now that's amazing right now.

Oh yeah. I was uh I mean I didn't I didn't know Aura could score as low as what it did. It's like you could you could apparently get you can apparently get single digits. Yeah. Yeah. Yeah. You know it's it gets pretty Yeah. No. You know what's so funny? It's so funny you just said that. I actually was like I wonder if someone from Our is going to call me soon. You would think that this guy has to be on his life. his life. his life.

You would think they would actually have some sort of a like cuz they have all that data. So they would think you'd have some sort of flag that goes off, hey, if someone hits this many days at this rate, you get a phone call and you could pay extra for coaching. I mean, something like wouldn't you think that there would be like some sort of like service? I mean, not that I wanted that at all. I didn't want that, but I mean I would that that crossed my mind.

I'm like like there's got to be somebody on the other end that knows that I'm getting this like horrific sleep or not any at all. So interesting. Yeah. Right. It's like a business opportunity, right? I know there is there's an opportunity there for somebody to call that person and be like, "Hey, can I help you with your sleep? I see products. You can sell coaching." coaching." coaching." Yeah. Interesting. Yeah. Interesting. Yeah. Interesting. Yeah. My phone. I learned something really interesting uh uh over the holiday. So, I got Do you guys ever get the hiccups?

Yeah. Yeah. Yeah. Okay. Okay. Okay. You ever had the hiccups that whether it's like two days worth where it's like on off like two days? Has that ever happened to you? Not in a million years, but that Okay. rarely has ever happened to me, but it happened to me over the holidays where I had hiccups in the morning. Nothing I did made it go away. Finally, after a couple hours. Did you drink something too fast? Drink. I don't know what I think it was acid reflux, I think.

Oh, yeah. Oh, yeah. Oh, yeah. Uh, finally made it go away and then it came back again. This happened like three or four times in one day. So frustrating. It would last for like an hour and a half and it was just making me want to pull my hair out. Super frustrating. The next day it was happening again and I'm on now I'm Google. I'm I'm on the internet and I know like drinking water, holding your breath. Holding your breath is what typically would make it go away, but it just wasn't working.

You could also take a big gulp of water while hanging upside down. Yeah, that's always worked for me. Okay, so that didn't work for me. Nothing was working. So, I'm like, and I don't know why I randomly thought that. Isn't this your big Huberman? Uh, he has like a protocol for that. Well, listen, it was really starting to piss me off, bro. Like, like when you're trying to talk and and then I was getting this fear like what if they never go away? How am I going to [ __ ] them?

What if they never go in hiccup? Only you Only you Only you two days worth. What if I never stop hiccups? I'll get a podcast on Monday. I lost my ability. Two days worth. It was frustrating. So I'm like looking it up. That would be annoying. I would scare you. scare you. scare you. I know it's related to the central nervous system. I know it's a reflex. Yeah. Yeah. Yeah. So I'm like central nervous system CNS CNS. So I just randomly looked this up. Can an orgasm stop hiccuping?

There was the case of a man wife. She convinced your wife. I promised her I wouldn't tell that part. So, we're not going to go to the I just kind of did that. I I There was a case. case. case. Honey, this is medicine. So, I don't know. I'm like, cuz at this point, like I'm like angry. I can't figure this out. Got to save You got to save my life. I'm holding my breath. I'm so mad. So, I went online and I looked that up cuz I'm out of just just Hail Mary.

Like, let me look this up. And there was a case of a man who had hiccups for like 60 days. Would not stop. Doctors were stop. Would not stop. Doctors were trying to figure it out and it stopped after he had intercourse and had an orgasm. orgasm. orgasm. So that can actually stop apparently. Apparently can stop hiccups because it resets the CNS. Thank you, Jessica. You saved the podcast. podcast. podcast. No, that's not what we did. That's not what we did. We didn't do anything. I tried that one time with toothpaste.

I just looked it up. What? Toothp works. Yeah. Whose whose tooth was hurting? Mine. Mine. Mine. Of course it was mine. You didn't do you didn't do the whole life tooth. I'm like, let's try something. Yeah. Yeah. Yeah. You know, in that you know, it's funny when you in that moment of uh that kind of pleasure, your pain um your ability to I don't know if it's your perception of pain dramatically reduces. That's I think that's dramatically. Yeah, it was there's actually you can actually look it up.

It's pretty wild. It was one of the only things that gave me relief during this whole process, but I only get it for like two minutes, dude. That's it. two minutes afterwards, you know, I get this like you get the flood of the endorphins, you know, that and I actually would feel normal and feel feel good. What you say? No, no, he's not talking about how long it took him. That's not what he said, Justin. Super average. Super average. Super average. He's saying after Justin's like, "Wow, that's twice as long." long." long." Wow, good job.

How'd you last so long? 30 seconds. 30 seconds. 30 seconds. No, I drugg that part out as long as I could cuz during that was the only time I felt okay, too. No, that it would it would be a trip. the relief. It remind uh the coal plunge would do that. The um sex would do that. What else would do that? Like I'd have these moments. Slow hugs from Justin. No, that wouldn't quite do it. If it did, I would have held him for sure. Rubbed his back a little.

What if that did Hey, what if that Hold on a second. What if it was like, "Guys, I need you guys to hold me." I wouldn't even ask. It would just hold you. Just [ __ ] lean. That's how bad it was. It was that bad. Was that bad? I would have We would have held you, bro. Then I would have saved it though. Can't wait to make fun of you. I mean I wish God poor Katrina. I mean remember when I was going through that she was just like I wish I could do something for you.

I'm like there's only one thing you can't do and I could only do that like one time and after that I'm pretty much done. Yeah. It's pretty much that's it. You know what I'm saying? So you can help me with that and then then I'm on my own I guess. But you're on the men. But you're on the men. You're out you're almost out. Yeah. Yeah. It was um a month. a month. a month. Yeah, bro. That's that's we're actually this uh Wednesday will which is in two days will be a month.

Can you believe it took that it's taken that long? I I uh Well, you were you were Yeah, I was tip top loser. I mean I know I mean talk about loser, bro. I was like what a what a shock your hip-hop name. hip-hop name. hip-hop name. Yeah, dude. That was I mean I of course I've been like I still to this day I can't help myself. I'm still like researching and watching and like still trying to consume as much. And you said now you said for sure it's uhratom's illegal in California.

Yeah. Yeah. They're pulling them off all the all the shelves. They have been for a while now. I haven't been into it's like I've been into look but not the freaking stronger version. Yeah. Not the 708. Super concentrated. Not the one that'll kill you. kill you. kill you. Just remember I brought this up because you guys are going to see stuff on the news. You're going to be hearing stuff about it because there is no doubt all the people that were taking creative in California will California will California will they're going to have to they're going to switch to the stronger stuff.

100% they will. that 100% they will. that that will be the direction. I mean, my uh my DMs have been flooded all month. And so, first of all, if I haven't uh did it on the podcast, I mean, I really uh it's been amazing. There's been some there's been a couple people that I got I got choked up and cried. They were like people left voice messages that were really emotional and said some really really nice things. Very very supportive. Um everybody was like I didn't get any of the didn't get any I didn't get any of the like I had like some of my family were like, "I can't believe you talked about that." that like why would you do that to yourself at time I said you know what honestly honestly honestly I probably give you a sense of purpose I'm sure you know you hear from other people people people well I mean first of all I mean you know me I'm I'm just I'm just who you ask me I'm going to talk about it I'm just I'm I'm going to be real no matter what yeah I'm not I'm not afraid of the truth uh so it's the truth and we talk on this podcast so I wasn't gonna lie about it or pretend so but everybody's been amazing I mean the the amount the amount of messages and what probably has made me feel the best about talking about about it is the amount of people that have messaged me saying, "Oh my god, um, your story.

I'm I'm quitting. I'm done. I'm not going to do it anymore." Or I had even some parents that were like, "I'm so glad you talked about this. I had no idea. I know my son uses this or does this." And so I had I had parents that had their their kids that were that were buying and using it and that, you know, again, you think nothing of it. It's a plant. It's an herb. You know what I'm saying? It doesn't You know what I'm saying? Unless you understand it's from the opiate family and acts on the opiate receptor, which is the same as oxycottton or Vicodin or heroin, you just don't you don't think like that or you rationalize like I did.

Ah, it's like a tea, you know, I'm fine. I'm not having that much. And so, um, yeah, the the people that had said that and I've I've had an an overwhelming amount of joy and happiness during misery, which is so so that's spiritual. that's spiritual. that's spiritual. So, I I Yeah, for 100%. Like it's cuz I know I've had some people wonderful when you feel blessed during Yeah. Yeah. Yeah. challenging moments. challenging moments. challenging moments. Well, you're doing the right thing and you get rewarded in a different way.

It's just it's just amazing. Yeah. Yeah. And I and I really even cuz Katrina kept asking me like with um cuz the the sleep has been really hard and stuff like that. And she, you know, she checks in with me like, "How you doing? I know you haven't had any any good sleep. Are you this? Are you that?" And I'm like, you know, I honestly I've even accepted the terrible sleep for a while because I think all of it is was necessary. Um, you know, the acute the acute hard week was was, you know, scary, miserable, you know, rough type of deal.

But even the longlasting effect, it's like it's so easy for me to go like, "Oh my god, to have to go through those 30 days again, like I don't I mean, and to even know that I'm not even completely out of it." like yeah I don't that's there's not even a question of you know what I do know though going through this is like I could see where somebody else without the willpower would relapse because you start to feel like you're in the clear you know 2 3 weeks you think oh I I should be getting better and better now and then you have these really just rough nights where you still don't sleep or you don't do good and then you're like like like it'd be it be it'd be very easy like I just need a little bit of relief let me do one job my withdrawal was and I didn't I was using minimal, but my withdrawal lasted it was two or three days of extreme fatigue.

That was it. And then my withdrawal total maybe a week or two, but it was pretty mild. It wasn't in comparison. It It felt to me terrible, but when I hear your story, I was like, "Oh, man. I I went through nothing." Yeah. Oh, I mean, I mean, just I mean, just do the math on the difference. I know. It's like So, it was whatever percentage that much worse. Yeah. Yeah. Yeah. Based off of that. So, you had to win. Yeah. I mean that that part of me I definitely felt like such a big loser when I when I seen like there's not uh there's some people that obviously were doing harder stuff obviously but in theratom world I couldn't find anybody that was doing more per day.

Yeah. Yeah. Most people most people that I but I see what they did was most people that got to that level went the [ __ ] am I doing doing 50 pills in a day? I'll just go to the 70 and take three to five. Is that how strong it is? Yeah. Oh, yeah. It's Yeah. So So someone could literally die. Oh, yeah. I don't know. Of course you can overdose. Would you high concentration? high concentration? high concentration? That's not That's organ issues. So irresponsible. So irresponsible.

So irresponsible. Well, I think that's why they're obviously they're it's so sad. They're just now pulling them for that. And it's only in California because I know I you I told you I ordered from Nevada because California was was banned. Um Um Um but I couldn't even you couldn't even buy from Nevada and ship to California. California is definitely shutting it down, but to shut that down but not shut down 708 is worse. Mhm. Mhm. Mhm. It's just the way the laws work. Takes a while.

It is. It's so funny how but but you know, it's like who who like whoever it just shows you that it's a bureaucracy how stupid it is. It's like whoever made the decision, you know, to to sign off that we're going to ban this thing. It's like you don't have a person next to you like kind of like giving you the 411. Like, you know what I'm saying? Like, well, you may as well do this, too. Yeah. you may as well do this thing too because just so you know they're all going to stop buying that and then they're just going to buy this and that's extremely worse for it.

So don't do this and not that. Why don't you wait till you get the approve approval on this and then doing both the same. Bro, you talk about how dumb bureaucracy is. Uh Elon was getting interviewed talked about Doge. Oh god. Oh god. Oh god. You know what they did? So you know what they did that save that's probably saving us about $200 billion a year. 200 billion. 200 billion. 200 billion. Easy. Easy. Easy. All they did is say checks the If you want money, you have to put in the code, the congressional code that approved it.

And then in this field, write something, anything, but just something like it's going to this because they required those two things. $200 billion saved because suddenly all these people weren't asking for money. Suddenly all these people were like, like, like, he's going to what does that mean? Dead people made people. It was just money we can't track going who knows where. It was literally fraud. Yeah. Yeah. Yeah. Hundreds of billions of dollars of taxpayer money going to to the ether to who know and then somebody out there collecting it.

it. it. All they did was that. All they said was if you want this money here, put the code of the approval and then just write something here. something here. something here. Mhm. Mhm. Mhm. You they didn't even say what you had to write. Just write something. And suddenly $200 billion saved. Yeah. What? Yeah. What? Yeah. What? Well, how crazy is that? It's so crazy. What What What's the What the What terrible theft? I get so angry. Like I get so angry that we breeze past that and we're so concerned about every like that is what we need to stay like let's just stay there and deal with we're not going to deal with this.

We're not we're just going to like like lift the rug up and be like oh [ __ ] and then just put it back. back. back. That's why he said we fail uh the the Pentagon failed so many every audit. He goes, "They just failed because we just don't know where we we see the money leaving, but we have no record of anything." anything." anything." Well, they even said, "Yeah, that that a lot of that waste went to these Yes. Yes. Yes. programs, programs, programs, these private programs." I mean, there's a that's a perfect example of where billions, maybe trillions of dollars have gone is this private company who is basically holding all the information around UFOs, so it's separate from the government.

We got to write all those people big checks to keep doing that, but yet we can't put it on the books because it's not part of it's just a bunch of bunch of bunch of I know how and if that's for you, what else do we have like that? I mean, how many of these private entities do we have that are shielded from the from the Constitution so they can do this all but we're supposed to be the ones scared about our tax returns. Yeah. But but if you Apple Yeah.

But but if you Apple pay someone more than this much, they're going to come collect the taxes on it or whatever. whatever. whatever. Get out of here, dude. Yeah. Get the hell out of here. It's crazy. It's crazy. That pissed me off. off. off. Brain FM is engineered music that induces different states of mind as proven by fMRI studies. In other words, you listen to brain FM. If you listen to focus, your brain starts to get more focused. We can prove this. If you want to go to sleep, your brain starts to make you want to go to sleep.

Meditate, focus, sleep, and more. or they even have a workout uh type of music on there that gets your brain in that state of mind. It's incredible. Try it out for 30 days. See for yourself. Go to brain.fm/mindpump. brain.fm/mindpump. brain.fm/mindpump. It's free for 30 days. Here comes the show. show. show. Our first caller is Amber from Texas. Hi, Amber. Hi, Amber. Hi, Amber. How you doing, Amber? Hello. Hello. Hello. Hola. How are you? Good. Good to see you again. Thank you. Oh, good to see you guys again.

And it's been about 10 years. Uh back when Cell still cussed and Adam didn't have any kids back in inas. Oh yeah. Oh yeah. Oh yeah. How can we help? Live. Live. Live. That's right. How can we help? So my question is um I've been on a GLP one now going on 2 months. I didn't really have a lot of weight to lose, but it really has helped with the food noise. Um I was diagnosed with an eating disorder when I was in high school, so back like around 2004, very severe.

So, I have tracked my food in some form for over 24 years. I mean, I'm talking uh, you know, writing it down on an app or something. So, I really wanted to see if this would help with the food noise, and it has. Now, I know you guys have a GLP1 specific workout program. So, my question is, I have a lot of MAPS programs already. I'm right now finishing up MAPS anabolic. I think it's like the third time I've done it. So, what like should I get the GLP1 even though I'm experienced with lifting or is that more for someone that is new to lifting?

lifting? lifting? It depends on where your calories are at. We wrote that with the understand, you know, first of all, we went through and took a couple groups of 50 people that were on GLP1s before we wrote it. And one of the things that we quickly recognized was very few if not uh any uh were eating uh enough calories to sustain a MAPS anabolic type of a workout. Uh they just struggled to even hit protein intake. Their calories were, you know, 1500 or less. And so we wrote that program with the idea that a lot of these people are going to be struggling to be eating sufficient calories.

And so most MAPS programs are not ideal for that low of a calorie intake. And so it's very different in comparison. Now, if you're taking maybe a micro dose of GLP1 or you're not using a lot or it's not suppressing your appetite that much and you're still able to eat 1,800 plus calories, then then maybe you're okay. But that hasn't been our experience. Most people that are on taking a GLP1, it's crushed their appetite. And then training something like MAPS anabolic on say a 1500 calorie diet is just not ideal.

ideal. ideal. Do you know where you're at? You know you're right because since I've started it the food noise has gone down and yeah I mean my calories were at 1900 which might have been already low to begin with but I was looking back through my app and like I mean there was one day where I completely forgot to eat which has never happened to me before. food's all always on the brain, but now it's like 1,200,500. And I try I've never had this before where I've struggled to eat.

And so that, you know, I'm not micro doing. I I guess I got the JLP1 in a not so legal way maybe, but um you know, there's no micro doing with this one unless I maybe just use a smaller syringe or something. So maybe I could try a micro dose. But you're right, my calories have been very low. My protein has not been maybe 100 on a good day. good day. good day. Yeah. Amber. Amber, is it Do you mind? Is it okay if I if I'm direct with you?

Please. Please. Please. Is that all right? Okay. So, yes. Um, what was the eating disorder when you were in high school? Um, I was anorexic. Strictly anorexic. I was about 2 inches taller than I am now, and I was 84 pounds. Okay. Okay. Okay. Um, Um, Um, the last person that should use a GLP-1 is someone who's had an eating disorder like anorexia. like anorexia. like anorexia. Yeah. So what you've done again is if if you don't mind me continuing. What you've done is taken this control uh which is a challenge.

It's what a lot of times what eating disorders uh result from or flow from is needing to control things things things and you've added now a chemical um way of doing that. So it is you're setting yourself back right now. Amber the worst thing you could have done is gone on a JLP1 and and the what you're talking about is food noise. food noise. food noise. Yeah. Yeah. Yeah. Is just your fear of needing to eat. That makes sense. That makes a lot of sense. sense.

sense. Which probably never went away. And you you did you did mention you got it in a not so legal way. So I'm assuming you got a research chemical because I don't think there's a doctor that would have prescribed you a GLP1 with your past. Um and also you were never really never really never really you were not you're not a candidate for it. You didn't have a lot of weight to lose. I remember you a while ago and I know you've been following us for a while so I'll see your comments sometimes.

So, is there anything we can do to get you off this and to address like the root of what's going on? Um, well, my anxiety is and I don't know again because the only difference I've been doing is a JLP. My anxiety has been like extreme and I don't know if maybe it's a vitamin deficiency or whatever, but I have been maybe wanting to see someone um, you know, for mental health. I've seen people in the past, you know, long ago when I had an eating disorder most recently because of some stuff that happened with my daughter.

So, it wasn't really me going for me. It was for her. So, I mean, you know, I could, you know, maybe start talking to someone about it again. But, no, you're right. And I really appreciate appreciate you being direct. That's what I've always appreciate about you guys. That's how I respond best, you know. um people just telling me what what I already know, you know, and that's the case I know with a lot of people that call in, but just something that someone else needs to tell me.

Yeah. If you want to get out of this uh this abusive relationship you've had with your body and yourself, um you got to move in that direction. The GLP1, what that did was it emboldened and strengthened uh the feeling of control that you have, which is a temporary feeling of relief. So, it's taken away the what you call food noise. Really, it's taken away your hunger. So now it's easier for you to control what you eat, which can feel therapeutic uh if if it's if it's a constant war, but it's not it's not therapeutic.

It's as therapeutic as um alcohol would be to make me feel better in the moment, right? But we know that what what that ends up resulting in. So, I think you need to work with someone and get off the GLP1 and really start talking about the root cause and not focus so heavily on your body or your fitness. Um, I really think that's the way to go because the the direction you're going right now is going to this right now is going to this is going to result this going to result in disaster.

in disaster. in disaster. Yeah. Yeah. Yeah. If you keep going down this path with the GLP1. the GLP1. the GLP1. Yeah. No, I appreciate you saying that and I will. Um, I'm actually on the board of a mental health uh nonprofit. So, you know, I I have resources. I know where I can go. Good. Good. Good. Do it. Do it. Do it. I'm glad you called. Here's what we're going to do then, Amber. Not Not saying I don't believe you, but I'm going to have you back on in 60 days so we can follow up.

Okay. Okay. Okay. Okay. That's your accountability. That's your accountability from us. Yeah. Yeah. We're going to keep talking to you. to you. to you. All right. I appreciate it. And guys, I just want to let you know that I work for iHeart Radio and you know, I'm on air on the country station, so I'm always, you know, mentioning promoting the iHeart podcast and I'm always talking about you guys and things that you have to say. So, I'm always advocating for people to listen to your show in any way I can.

Appreciate that support. Thank you. And we appreciate you, Amber. I know you've been following us for a while, so we appreciate you. Much love. Much love. Much love. Thank you. Thank you, guys. All right. All right. All right. We got to have her back on. Yeah. Yeah. Yeah. I knew right away when she said JPY and then she said eating disorder. I was like, "Oo, like, "Oo, like, "Oo, I know I know I know that's the LA uh not the candidate." Yeah. If you're if you're if you had a a real challenging struggle with control with food with food with food to the point where you starve yourself to the point where you're diagnosed with anorexia, then uh using a medical intervention that takes away your appetite appetite appetite uh is really not a good idea.

Yeah. No doctor would would prescribe that. that. that. No. And so what she did is it's like I'm trying to control this thing and she managed it after high school I guess it was when she said through counting macros so there was still a strong element of control. Mhm. Mhm. Mhm. The difference was she wasn't starving herself but she was tracking and counting everything which is exhausting. Yeah. Yeah. Yeah. And so the relief is like let me get on this medication that takes away my hunger hunger hunger and then I don't have to track and manage this anymore.

I'm going to control it through medical intervention rather than tracking. But it's the same thing. It's the same exact thing. Uh except now with the GLP1, what will happen, which is already happening, is she's going to take the doses that make her not eat. And so what this is looking like now is 12 to 1500 calories, maybe less. What it's going to look like later is 600 calories, 500 calories as she starts to up the dose. Well, and even at that even at where they're at calorie-wise, they're just deficient in nutrients.

So, you're going to start seeing things come up. You can starve yourself two different ways. You can starve yourself slow or fast. fast. fast. Yeah. Yeah. Yeah. And a slow starve is like 1,000 calories a day. A fast starve is nothing. And but I I I I believe that the direction she'll go is she will learn to up the dose as she starts to lose that relief and it'll just kill her appetite which will, you know, dangerous. Disaster. That's right. Our next caller is Casey from Michigan.

Hi Casey. Hi Casey. Hi Casey. How you doing Casey? Hi guys. How are you? Good. How can we help you? Good. Um, so my question is based around having two young kids. I'm a stay-at-home mom. Um, and not getting great sleep. So I have a 4-year-old and a 1 and 1/ halfyear-old. Um, and like my son's bed we just kind of have in our room. I've always kind of cole up with our kiddos. So I wake up with every like noise movement I feel like. And so I haven't had a full night's sleep in like 4 years.

Um, and so my son didn't start sleeping through the night until after my daughter was born. And now she's a year and a half and still wakes up a little bit during the night. Um, so my watch says I typically get like 20 to 30 minutes of deep sleep a night, which I don't know if that's accurate, but it feels pretty accurate um, since I'm just waking up at little things. Um, and so my question regarding programming is if I should stick with MAPS 15. I did that for a while postpartum.

Um, and felt good. Like I really liked the program. I liked doing just a little bit every day. Especially with the kids, it made it easy to do a little bit since I'm running. They're with me. I just work out at home. Um, so we're usually playing in between sets and things like that. And so I tried switching back to anabolic just to do something different. And I felt like if I pushed it, like if I was really pushing the weight, I did kind of like 205 for deadlift one day for a couple reps and just the whole next week felt kind of crappy.

And so I feel like I just am at the point that I can't do too much without overtraining right now. Um, so which before I had kids, I did bikini competitions. I have lifted for over 10 years. Um, so I really like I really love lifting and doing more, but I'm kind of wondering if I just shouldn't yet. Um, or if I know you have some other like MAPS 15 programs now, if I like if I should try one of those instead or if it's just What do you think?

Casey, your your intuition is spot on. you your intuition is spot on. You you should stay in the M we have three. We had just dropped Muscle Mommy 15 which is incredible. is incredible. is incredible. Do you have Muscle Mommy 15? No, I just have we have like a lot of the programs. Um we have the just like regular Maps 15. That was the one I had been doing. been doing. been doing. We'll send you the Muscle Mommy 15 one and then after that if you want to try something different, you can do the muscle you can do the uh Maps 15 performance.

But that's where you stay. That's where you stay right now. Your intuition is right. You you look great. By the way, God a lot of muscle in the past. You can tell. I can see your delts and your arms. your arms. your arms. So, you're good. Good amount of volume for you. for you. for you. And God bless mothers, man. You guys sacrif you sacrifice so much for your kiddos. How much is this is the is the poor sleep impacting your whole life. Are you like okay, but you know, like, okay, this is kind of hard.

Which mo I will say most of the time I'm okay. Like most of the time I feel good. Like I feel like I've always been pretty healthy. like and exercise is like just really like that's kind of my one like me thing I do is which I have the kids with me but it's I just love to get my workouts in. Um but like when my daughter is teething I feel like the last couple weeks she had four teeth coming in and like there were a couple days it just definitely was like okay I'm very tired.

Yeah. You know, the reason why I asked is this cuz, you know, if it's really impacting your life, it's like, okay, let's maybe come up some strategies where you can get like a night of good sleep here and there, but it just sounds like you're you're doing okay. Adding extra stress, there's only a limited amount that you could do. And I think MAP 15 and that protocol is going to be good for you for a while. And now, I want to be clear, too, cuz you have a lot of experience strength training.

It's not as if MAPS 15 protocol isn't uh valuable even to advanced lifters. Here's the difference. I'd say it's more advantage. Here's the difference. If you followed MAPS 15 with perfect sleep, Casey, let's say you had perfect sleep, everything was fine. You go to bed 8 hours, great deep sleep, and you're like, "Well, would it change anything?" Well, yeah. You would just be a lot stronger. The volume would naturally increase with the same programming. So, in other words, it's not a step down in programming. Uh, it's appropriate for a lot of people.

The difference would probably be the load. You would just probably feel stronger, that's all. Yeah. So stay in there and follow the the muscle mommy 15. After that, try performance 15 and you're going to keep doing great. Yeah. Just gauge that intensity based on like how good you feel sleepwise and and how much stress you're kind of carrying with you with that and that that but that protocol is going to be the best in terms of volume and kind of stretching that out throughout the week.

Yeah. Do you do you do a lot of walking too throughout the day? Yeah. So which we have a do we have like a yellow lab which that helps with that? Usually we take him for two like decent walks a day which works out nice. We usually do like after breakfast and after dinner. Um and so which is kind of like a lot of what you guys talk about just trying to like walk after meals and so I probably I mean I get like 8 to 10,000 steps just with playing with the kids and walking.

I don't do any like outside cardio. Well, it is. I mean, it's really true what you guys say. Like, I used to do hours in the gym and then now the Maps 15 is like I mean giving me the same result. So, it is crazy. crazy. crazy. You're killing it. You're doing it perfect. And the only thing I would add to this conversation is even uh you know sometimes we we ride every program in like these weak blocks, but the way I'd have you run it because you know your body so well, you're aware of your sleep, good nights, bad nights.

If you miss uh miss one of the days that was scheduled, you just pick right back up where you don't need to run it like in these perfect week blocks. Just follow it as it's laid out, you know, your body. If it was a really rough night or two in a row, take those nights off, pick right back up, and just and do it that way. It could be three days in a row, then a day or two off, one day in a row, then two days off.

Like, don't worry about how it's blocked in the in the programming. Follow it according to how you feel and how you're getting rest and and you'll be fine. Are you taking creatine? Yeah. So I there was a little while that I wasn't with breastfeed which I am still breastfeeding but now she's kind of spread out a little more. Um cuz that was like the one thing that I feel like it hasn't been researched of with breastfeeding like if they're getting creatine or if they're getting what you like process.

So but I have started taking it again and yeah I I've taken it for years. I love creatine. Okay. Yeah. I was going to say it's good for sleep deprivation. So up to like 10 to 15 grams a day spread out throughout the whole day. Um, yeah. As far as the safety is concerned, I'll let you look that up yourself. I know how I feel, but uh just for I know which that's what we even my four-year-old we usually will like give him a little bit like I mean I do like I think it is so beneficial.

Yeah. Well, good deal. Well, great. We're going to send you Muscle Mommy 15. I think you're crushing. You look great. Yep. Yep. Yep. Yeah. Keep going. And there's going to be a season when you'll be able to do more working out, right? Yeah, that's right. It's just a season for right now. So, I'm like just getting through it. Good job. You're killing it, Casey. Thank you, Casey. Thank you. Thank you, guys. Yeah, there's a there's a I think and I want people to understand like that protocol, protocol, protocol, you could have great sleep.

Try it. Watch what happens. Watch what happens to your gains. We get so many strong and build muscle. No doubt. I mean, how many messages do we get from people like, "I don't believe you guys, but I'm hitting PRs and I'm getting crazy." crazy." crazy." Should challenge everybody to go through that. Amazing. that. Amazing. that. Amazing. Our next caller is Andrea from Iowa. Hi, Andrea. Hi, Andrea. Hello. Hey. How's it going? How are you doing? We're good. How are you? Good. How can we help you?

All right. I'm a brand new listener, so I hope this is not a question that's been asked a hundred times. That's okay. That's okay. That's okay. Even if it was, it's okay. We're used to it. Yeah. it. Yeah. it. Yeah. All right. So, I'm also pretty new to um being consistent with my weight training and started to build out a gym in my house. I live in Iowa, so getting to a commercial gym is kind of a longer endeavor than I can do every day. Um, right now my setup includes dumbbells, a small bar with some weights, a bench, a ball, bands, a pull-up bar, and a and a bike.

Um, I've had pretty good results from following just random YouTubers, but I'm really excited about what you guys are saying about your programs. I'm just curious what your suggestion is for a home gym, how realistic it is to achieve these results, and what I should prioritize going forward. Yeah, you could get you could do really well with what you got. Yeah. Really, it's just workout programming, meaning uh exercise selection, selection, selection, rep range, uh how you apply them and order them. And it's even more complex what I'm saying, but programming makes the biggest difference.

If you were to add anything, uh it would be like a squat rack. Uh and if you had a squat rack with your barbell, dumbbells, adjustable bench, yeah, you pretty much you're done. I mean, you get everything. There's You really don't need That's all that's in my gym. That's Yeah, you don't need anything else. There's other stuff you could add if you want, but you don't you don't need it. Um, but aside from that, what I would say for how long you been listening? You said you're a new listener.

How long how long? Just two months probably. Oh, cool. Oh, cool. Oh, cool. Well, why don't we send you a workout program? program? program? Yeah. Yeah. Yeah. And then you can follow ours and a suggestion if you So, you probably haven't heard us then talk about PR. Are you familiar with PRX? No. No. No. So, PRX is a collapsible rack in your in your garage. So, I don't know if that's where it's at. Is it your gym in a garage or in uh in a in a basement?

So, I have a little bit of room. Oh, cool. Yeah. So, it literally will fold out. Folds into the wall and there's mounts that come for all the weights. It lit you could literally park a garage car still in a garage where you have the the whole entire gym. It's really cool. But yeah, a squat rack would be it. But, uh, let me send you maps anabolic. And in there, there's a dumbbell only version which you could totally use. Okay. Okay. Okay. That's I looked on the website, but it was hard to tell if there were home variations or what equipment you really needed.

needed. needed. Yeah. So, so Maps Anabolic is like our flagship kind of foundational program which Well, let me let me ask you this. Let me So, what's your experience with strength training? Let's start there before I recommend um not a lot. I before I had kids, I was it was easy to let casual running and jogging kind of keep me fit enough. And then after I had kids, it just wasn't sustainable and it didn't really feel good, right? Like, it started to hurt my knees and I wasn't looking forward to doing it.

And then that's when I started looking more into, you know, I tried everything, all the different, you know, classes and studios and whatever. But what was easiest for me to be consistent with is just doing it myself at home. Okay. And then now that you've been doing some of it, how long have you been doing the strength training? I've been really consistent for probably six months. I just finished a 10-week program that was five times a week. Um for about an hour each time. Okay. And are Wow.

And are you resting in between sets or is it circuit training? Is it traditional strength training? What does it look like? Um, it's kind of a hybrid. It's maybe like 45 to 60 seconds on and then 60 seconds off. So wow. A little bit faster than what you guys Andrea. We're going to blow your mind. We're going to change. But it's going to feel way less than what you're doing. Yeah. Yeah. Yeah. I love I love hearing that. Yeah. So maps anabolic. Follow the dumbbell version, the dumbbell home version.

version. version. Okay. Okay. Okay. Um you could do the three day a week version of it. That's that's all you'll be doing is three days a week. Uh make sure you stay active in between. Walking is fine. is fine. is fine. Yeah. Do the trigger session and then uh for nutrition, if you're not already doing this, try to hit your target body weight in grams of protein. Stick to whole natural foods and you're done. And that's it. And and you're going to get great consistent strength gains results.

Your body will shape. Metabolism will speed up the whole thing. Everything we talk about. Good long rest periods though. Yes. Yes. Yes. Okay. Okay. Okay. Yeah. Yeah. It's going to feel uncomfortable. uncomfortable. uncomfortable. 90 90 seconds plus in between each set. The goal is to get stronger strength. Each time you come back around to that week and you're doing that exercise again, hopefully you're adding a couple pounds to the bar or the dumbbell, whatever you're doing. And that's the goal. goal. goal. If you're getting stronger, it's working.

working. working. Yes. Get get stronger. Hit your protein t. Also, let me uh drop some more things for you since you're kind of a new listener. All all the resources that we have. So, we have an AI tool called askmindpump.com. It's like communicating with us. So as you're so as you're going through this process about anything about related to diet, exercise program, anything you have questions, you can literally go to askmindp.com and it'll shoot not only an answer to you, but also link episodes where we've talked in length about that topic.

So it's a really good resource. Also, anything you ever hear us talk about, whether it be supplements or brands or things that we like or use, you can go to mindpump partners.com and there's like discount codes and links to all the stuff that we're always talking about. So, those are all those are two really good resources uh for you. But I'd also love to have Doug also put you in our private forum for free, too. So, now we can get if you have access directly to us in there as you go through this cuz I can't wait to hear how you feel when you go through mastermind.

Yes. And I heard you guys talk the other day about kind of that first three years where you had the most most gain. So, I don't want to waste that time. Yes. Good girl. Yeah. If you make any investment or make a Christmas present for yourself, squat rack. That's That'll be Yeah. Yeah. That'll be really valuable to your journey if this is something that something that something that you're going to make a lifestyle going forward. forward. forward. Yep. Yep. Yep. Yep. I love it. I have a 12-year-old daughter who's takes more after my husband.

She's naturally super strong and she's starting to kind of loves to like hip check me in a hallway or something and I can't wait to buy her back, I guess. Hell yeah, dude. Oh, this will be great. You're going to love it. love it. love it. I love it. Well, we're going to send that we'll send that over to you. Doug will also get you access to the private forum. So if you got questions, ask us in there and then I got you those resources. Can't wait to hear how this goes for you.

No, I appreciate it. Thank you. Got it. Got it. Got it. All right. All right. All right. See you guys. I knew if I asked her what her routine looked like cuz she pulled it off YouTube or whatever. It's going to be some kind of circuit crap. Right. Right. Right. Yeah. But you know, just the typical Yeah. programming. No, no, no, no. It's a There's such a difference. There's people listening. 5 days a week of circuit. I mean, three days a week of anabolic respiration respiration respiration for most people, right?

Yeah. They they think it's think it's think it's If you've never done real traditional strength training, you're in for a treat. You know, it's so hard though to say that because the average person doesn't think that's not traditional strength training. strength training. strength training. That's right. Well, they don't think it's enough. it's enough. it's enough. Well, you you guys know that that's not traditional strength training. But I know I know I know when you say traditional strength training to the average person, that's barbells and dumbbells.

Yeah. Has nothing to do has nothing to do with the order in which you you rep you rep them out or the rest periods to do with it. It's tra traditional strength training to the average person is like you know what I'm saying and it really it it revolves around the rest period for the most part. That's part. That's part. That's that's what makes strength training strength training. strength training. strength training. Yeah. Yeah. Yeah. Our next caller is Jennifer from Canada. Hi Jennifer. Hi Jennifer. Hi.

Hi. Hi. Hello. How can we help you? Um okay. Well, I was going to pull up my email, but I'll just go off memory, so hopefully I don't screw it up. But no worries. Um, I am a new trainer. I did my NASM my NASM my NASM um in August and then I got my nutrition certification shortly after that. Anyways, I am working in a gym doing some admin, also working up building a client base there, but I'm doing a bunch of private coaching on the side.

Um, and something that's coming up frequently and I just discovered your podcast as I'm I just want to learn. Like I'm just so eager to learn and to be a really good trainer. Um, and I've been really been enjoying the podcast. So this reverse dieting thing is something that I'm just totally fascinated with and I feel like I've experienced it unintentionally in my own weight journey. Um, and so I would like to start I have a couple of people in mind I really want to start off on this reverse diet thing.

The thing is I have I mean there's this imposttor syndrome, right? But it's like where do I go to know what I'm talking about? Do you know what I mean? Like I I want to be able to talk to these people and say, "Hey, I've got something here that I think is going to help you." Um I just want to be able to actually back up what I'm saying and I totally believe everything you guys are saying cuz I've experienced it. It's just where should I go to learn to be that trainer that can actually help people with this?

Let me let me help you with this part, Jennifer, because what and correct me if I'm wrong. So, what I'm hearing from you is I know reverse dieting works. I've experienced it. My challenge is in how do I communicate it to somebody so that we can apply it the right way? Is that is that correct? Okay. Yeah. Yeah. Yeah. So, think of it this way with the reverse diet. uh when you're communicating a reverse diet to someone, start here. Communicate the benefit of building uh and strengthening muscle.

So, that's easy. That's easy to do or easier to do, I would say. So, why do we want uh stronger muscle and why do we want healthier muscle and why do we want to build muscle? Well, there's a few reasons. One, it looks good. Uh, so you know if you gain three pounds of muscle, you don't look bigger, but man, you look more sculpted and things feel more firm. It also improves hormone profile. It also tends to accelerate your metabolism, so you burn more calories on your own, makes you more mobile, gives you more energy because it's such active tissue.

So we start there. Then the second part is now in order for that to happen, we have to feed it. Your body won't build muscle unless we feed your body appropriately. And so what that looks like is typically an increase in calories in a high protein diet in combination with strength training. And so that what I just gave you was in a nutshell what a reverse diet is. It also makes your fat loss journey much easier since most your clients are going to be hiring you for that reason, right?

Most people are like, "Hey, I want to lose 30, 40 pounds. So what do you mean reverse diet, eat more? This sounds counterintuitive." But you explain to them, well, I could simply cut your calories from where they're at and we can lose a couple pounds by really restricting you. But then where do you go from there? And you're going to be very unhappy and unsatisfied with that low calorie. Where we'd be far better off is building your metabolism up, building some muscle, building some strength, and then it'll be much easier to lose the weight.

And then not only will you lose the weight, but you'll also be at a higher calorie than you currently are right now and leaner than you are right now. And it'll be much easier to sustain that. So that's why we want to do this. Yeah. So and and and that that's really it in a nutshell. That's really it. And how you communicate in a nutshell and how you coach it is uh you do it slow and and the coaching is in coaching them uh out of the fear part of it.

Yeah. Yeah. Yeah. So they're doing it like I'm eating more food. Oh, I gained a few pounds. The best way to coach that is to let them know ahead of time. You may go up a few pounds on the scale, but if we're getting stronger, here's probably what's happening. Don't worry. Trust the process. We're going to get things to speed up. This is going to make the fat loss so much easier later on. And then get them to focus on the strength gains uh and the and the changes in the gym because it's a much more positive place to focus.

focus. focus. Jennifer, how how long you been listening to us for? Oh, boy. It's just been like the last couple months. couple months. couple months. Oh, cool. Oh, cool. Oh, cool. I'm very new listener. Yeah. But I've really been enjoying the content and I find it super valuable and it's been helpful for me. Yeah. Awesome. Okay. Well, then let me give you more resources. Uh, well, first of all, our good friend Lane Norton wrote an incredible ebook on reverse dieting. So, if you haven't seen his reverse dieting book, it's it's an ebook.

It's really it's worth it for the investment. Um, if you're not familiar, but we have an incredible AI tool called askmindpump.com askmindpump.com askmindpump.com and literally uh prompt it however you want to learn about whatever you want. And uh we've probably talked about it not once but five or 10 times, right? And it'll answer in one of our voices. And it'll also link to all the episodes where we talked about that topic at length. length. length. So as you are going through stuff with your clients and you're like, "Oh man, I' I don't know what to do with this person or you're you're not or unsure," use that resource uh us and you'll get a lot of value from that.

We also have a ton of free guides at mindpumpfree.com. Absolutely free to you resources that will help you. And then lastly, uh we launched just this last year a trainer podcast. So it's it's Kyle. So if you're not listening to that, that's also super valuable, too. So those are all some really good resources. Um and then one last thing, uh just getting ahead. We are doing this for our community in the I think December 1st through the 7th we run this, but it actually might be worthwhile for you depending on where you're at with this reverse diet is our coaches and trainers have a framework that we have created that take people through a reverse diet.

Um, it's it's a $99 coaching call that that people can sign up for. I'm telling you ahead of time that it's going to go on sale for half off. So, for 49 bucks, you can literally have one of our trainers take you through our framework. And, uh, you know, for that small investment, I would encourage you to take advantage of it, listen to it, take it for your own, and use it to Yeah, reverse engineer it for yourself. for yourself. for yourself. Uh, that might also be beneficial.

But those are all the resources that we got for you already. Okay, that's awesome. May I ask one more quick question on the reverse diet thing? So, let's say I have someone who says, "Oh, I've already been eating in a surplus. I feel like I'm still gaining weight." weight." weight." Um, what do you mean eat more? Yeah. Well, it depends. You you you'd want to have them track. Uh, and and then, you know, look, they may be eating a surplus and gaining weight. Uh, that's when you would look at the They almost always are.

In fact, they're almost always going to say that, but they're going to probably be low protein, high carbohydrate, high saturated fat. And and there's also just that the food quality, you know, makes a difference because you can also intolerances. Here's where the coaching really comes into play, Jennifer. A lot of it is around fear and a lot of it is in building trust. And so what it may look like initially, uh, because you got to feel this out with a client. If I have someone that's really scared, really scared, really scared, I want to lose 70 pounds.

I might not even start by talking about a reverse tie, I might start, and often times I did start by saying, "This is what we're going to do. I'm going to have you eat whole natural foods and we're going to try and hit your protein intake. Now, now I know I'm kind of reverse dieting at least in the protein sense and but I also know I'm telling them eat as much as you want. Let's see what happens and they're going to lose weight because it tends to result in appropriate caloric intake.

So, this is where the coaching comes into play because often times I wasn't saying I'm going to increase your calories because a person's terrified. So, I'm just saying we're gonna hit your protein, eat that, stick to whole natural foods, and then we're just going to work out, and that's where we're going to start. Later on, we're going to worry about more about your diet. And I would just say that. say that. say that. Yeah. Yeah. Yeah. Okay. Okay. Okay. Yeah. Yeah. Yeah. Good stuff. Good stuff.

Good stuff. Okay. Awesome. Okay. Awesome. Okay. Awesome. Yeah. You got it. Good stuff. Good stuff. Good stuff. You got it. Yeah. Thanks for calling in. I'm glad you're you're I'm glad you're working in our space. Yeah. Yeah. Yeah. Yeah. It's a lot of fun. I love it. It is. It's a great career opportunity. Stick with it. And we've Stick with it. And we've got a lot of great resources for you. So looking looking forward to it. When was that? You said December 1st. Where do I find out the reverse?

Yeah. So it's a reverse dietcall.com. It's not live yet though, right Doug? It was not today. I don't believe it's live. I can double check on that. But yeah, it's not live yet, but it will be live. live. live. It will be live here shortly. Yeah. Yep. Yep. Yep. Okay. Okay. Okay. Yep. Yep. Yep. Okay. Awesome. Okay. Awesome. Okay. Awesome. Right on, Jennifer. Thank you so much. Thank you. Nice to meet you. Yeah. Yeah, this the the the thing with coaching is uh there's a lot of nuance with depending on who you're working with.

with. with. Well, that's a you know, I mean, I thought we gave her a good answer. I did, but that's going to just be reps because that's ne that's never I mean with nail down the Yeah. Yeah. Yeah. I've been doing this for a long time and that's still a tough conversation. I just it gets easier because you've had it so many times and you start you you predict what a lot of people are going to say. You know, you've worked you've worked with those people.

Like I'm not even going to talk about this right now. You don't want to present that cuz you you present the fear right away. Well, exactly. There's some some people I put on a reverse diet that don't know they're going on. That's right. Yes. You know what I'm saying? I just go, hey, let's see where you're at. Yeah. And then I'm like, these are the things we're focused on. I'm I'm I'm managing that without them really knowing what you're doing. Cuz if you tell them I'm going to have you eat more, they're terrible immediately.

So, yeah. It'll come with good practice. But she's I mean, I'm You got to trick them. It's all for the cause. That's right. That's right. All right. I know you like that episode. If you did, check this one out. Stop doing three sets of 12 to build muscle and do this instead. You guys want to guess? guess? guess? Stop doing the three sets of 12 and do this instead. Uh, with that intro, my guess is you're going to tell people to change the rep range up to Yeah.

5x5 or low rep range. Do you guys remember when you're going? Yeah. So, um, oftentimes we get stuck in like a set count and a rep count or a range