Good Nutrition Without Tracking Macros (What It REALLY Looks Like) | Mind Pump 2776

Key Takeaway

Stop tracking macros and focus on behaviors instead. Avoid heavily processed foods, snacking, and drinking calories. Chase your body weight in grams of protein daily, eat non-starchy vegetables with every meal, and eat until satisfied (not stuffed). This behavior-based approach produces sustainable fat loss without the stress of counting—clients typically lose 10-15 pounds just from eliminating processed foods alone.

Episode Overview

This episode delivers a practical, behavior-based nutrition framework for fat loss and muscle building without tracking macros. The hosts share three critical foods/behaviors to avoid (processed foods, snacking, drinking calories) and three things to prioritize (protein, vegetables, eating to satiety). They explain how food manufacturers engineer processed foods to be irresistible, why sodium fears are overblown for active people, and how to recognize true hunger versus habitual eating. The approach focuses on sustainable lifestyle changes rather than obsessive tracking.

Full Transcript

Transcript of Good Nutrition Without Tracking Macros (What It REALLY Looks Like) | Mind Pump 2776 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

All right, you want to get fit, you want to get lean, you want to build muscle, you don't want to track macros. Here's what good nutrition actually looks like. Here's what we're going to do. By the way, we're going to tell you three things to avoid and three things to do. None of this requires track tracking macros. If you do this, you'll get great results. It works. Let's go. Yeah. So, uh, these are our train. So, we have a lot of now we have trainers and coaches that work for Mind Pump.

They do a phenomenal job. And how many coaches are we at now, Adam? We I can't keep track because we keep hiring. Well, we've got we've got four in the studio in training right now and we had two last week and so and I know Kyle's keeping at least at least probably half of those ones on top of the 14 that we already have. So, we're going to be approaching in the 20 range real soon here. So, here. So, here. So, so they do a great job and they they they train uh and coach people.

And so lots of questions pop up and it it reminds me of the value of of training people, you know, cuz I haven't trained people for so long. You get out of you get out of it and you lose touch a little bit and you kind of forget the questions that people often ask. And this was a common one, you know, this was a common one like tracking macros. There's lots of value that comes from that. One one of the biggest values from tracking macros. So people aren't familiar macros are proteins, fats, and carbohydrates.

carbohydrates. carbohydrates. Tracking is just paying attention to them and then trying to hit specific targets of each based on what your goals are, whether it's fat loss, muscle gain, athletic performance, and the there's value in it because of the awareness piece. piece. piece. Yes. The education of it. Yeah. Like most people don't know what's in food or they don't know how much of each of those things they eat or what they actually need uh to optimize their their progress. So there's a lot of value um in just the awareness piece.

There's also value in stage presentation athletes. Like if you're a bodybuilder, that's a no. You have to because you're getting down so lean. so lean. so lean. Yeah. Yeah. Yeah. You if you're off by a little bit, it's going to make a big difference. Uh for some athletes, uh this can be valuable, especially when you're trying to kind of figure out why your energy isn't as good as it could be or your performance is suffering. Sometimes, you know, tracking macros can help. So, there's definitely value in it.

But there's this under the side of tracking macros which looks like this. stress, dysfunction, um, um, um, hyper obsession, hyper obsession, hyper obsession, hyper obsession. And so I I get why a lot of people don't like doing this or why why they want to move away from it. And to be quite honest, for my clients, when I work with my clients, if I did ever have them track, it was never all the time. It was it was a short period. Definitely in the beginning. Yeah. I I was going to say so um one of the things that I I I distilled my coaching down to so when I when I moved away from working in the the big box gyms and went private you uh one of the barriers to to get coached by me was tracking just the first week.

first week. first week. Yeah. and and it was and a lot of clients after they did their first week, then they got the the Zoom call or or the meeting with me if it was somewhere local and in person. And I I just wanted that to make them aware of what they currently and then we could talk about macros and understand that some clients um a percentage of them we would continue doing macros. Then there was a percentage of them that I wouldn't. The ones that I wouldn't would be the ones that knew they had a problem with it.

They knew that it it drove them towards orthorexia. They knew that they were it made them stressed too stressful. If you said things like that to me, I wouldn't make you continue training eating macros. I would give you all the tips that you're about to go through right now. now. now. But I do think that is extremely valuable for at least a a week or two of your life that you do it to to just bring awareness. And and that's just because even the most aware people that tell me how they eat are significantly off.

off. off. I mean, I'm talking even coaches and trainers, this is why I I always like to admit this uh when whenever I haven't been I haven't I haven't tried extra in a long time. So, I'm in this place right now. And if I was really trying to make moves body fat percentage wise like that, I would not fool myself into thinking like, oh, I don't need to figure out because we're our lifestyle is ever changing. Our metabolism isn't like this linear thing. It's all it's eb and flow based off of stress and age and muscle mass and all these things.

And so getting a clear picture of that can tell us a lot about where we're going. And so I think there's a lot of value in that. And then once we're there, then we can kind of do a lot of the tips. I think 100%. Um, and so for me, I would do the same exact thing and then I would move away from it because I would really try to focus on things that focus more on behaviors. So what I mean by that is when you're tracking macros, you're looking at numbers.

Um, which is okay uh for the things that we talked about earlier. Uh but most people, well I mean the vast majority of people really you want to look at things that change your behaviors and and really want to do things that you want to avoid things that cause behaviors uh that move you away from what you're trying to accomplish and you want to do things that encourage behaviors that move you in the right direction. So it's really behavior-based more than numbers and databased. Um, and I just found that to be for for the for most people uh a much more successful strategy.

More like real life is is what what happened. And so we'll start with the things to avoid. Then we'll move on to the things that you should do. And the reason why we have an avoid list is because the things that are in the avoid list almost always encourage you or move you towards behaviors that make any progress, especially in regards to fat loss, very difficult, if not impossible. Okay? They make them very difficult. So, I'll start with the first one, which is to avoid uh heavily processed foods.

You've heard us say this at least a thousand times on the podcast, and here's why. processed foods or heavily processed foods have been engineered and designed to make you overeat. Now, they're now they're not the the manufacturers or the food scientists that engineer these foods aren't necessarily thinking to themselves, we're going to make people obese. What they're doing is they're engineering food to become irresistible. Yeah. Yeah. Yeah. Like, how can we make this more tasty, more crunchy? I mean, that's like saying that the people who made cigarettes weren't trying to make you have cancer.

They just wanted you to be addicted to the cigarettes. They want you to smoke more. You have a better high. better high. better high. So, the they're not they're not trying to make you obese, but they absolutely want you addicted to the food. That's right. And by the way, it's funny you brought up cigarettes because a lot of people all the scientists that all the scientists that left tobacco industry came to the industry. That's right. When the tobacco industry was getting regulated and the writing was on the wall, they took their top scientist these companies bought food companies.

They hedged their bets and they took their scientists who figured out how to make cigarettes more desirable and they said, "Can we use this science with food? What is it about food that makes it uh appealing? What makes it irresistible? Why does one thing why do I love eating one thing why do I love eating one thing versus another?" Now, the average person like, "It tastes better." Okay, cool. But there's a lot that goes into it. And so, they engineer foods to make them irresistible. And and don't fool yourself, everybody.

There there is this is crazy science. This is insane science. This is some of the most detailed uh datadriven science that exists in the market cuz food is a necessity and there's big money in food. And so what they do is they go in and you look at the back of a bag of a processed food or a box of a processed food, even a health food, even a heavily processed health food. Look at the back of it. Every ingredient in there is in there because it makes it more irresistible.

Everything. So every chemical, every color, every, you know, change in texture, every mouth feel thing, every everything in there is them playing this game of how irresistible could we make this food. And so what this causes in the average person is you overeat. You just overeat. It just it it it really works on the brain in a way to where good luck trying to eat the appropriate amount of food when you're eating these foods. The point that the dust on your fingers is is accounted for because you're going to lick it more which is going to cause you to grab more color, smell, sound, texture, crunch, uh salt, fat, sugar combination, the ratio, how it hits the brain.

I mean, it's just Yeah. this it's it's insane the level of science that goes into making these foods more and here's here's what I want to make sure we communicate because I do know that when I say this sometimes we'll will scare a client like oh my god this it's impossible that I only eat whole foods and I just want to remind people like it it and because obviously a bar and a shake and a protein bar and a shake are are considered highly processed foods also they're just not not engineered the same way although although although although they They try.

They're just limited. Yeah. So, Exactly. So, I mean, supplement companies, uh, your best ones are the ones that taste the best. Taste the best. I mean, so, so they're using they're using similar science, too. So, so my point of bringing that up is I don't I don't ever want to scare a client into thinking like, you know, you you can't make it through the day without having something in there that is somewhat processed or that and so you fail. It's just our goal every day is to try and eat all whole foods.

That's right. Cold food. It's kind of like the way we communicate even like the squat, right? The the squat is the the ability to do a deep heavy great squat is like the the pinnacle movement, you know, that of exercise for us that we talk a lot about because it's but it's like of course a lot of clients when we first get there can't do that. But that's where we're working towards that. And so it's not like oh you fail and you give up so that you can't squat so you're done working out completely.

It's like no let's keep working towards that. That's right. The same thing comes when I talk about eliminating processed foods and eating only whole foods. Some people it's an easy switch. Some people can just I'm all whole foods, no problem. They see incredible results right away. Other clients it's like that's a radical change for my diet. I eat out two times a day. Most of my stuff is packaged and boxed. And so it's like you I don't prepare my meals. I don't I don't know how to do that.

I don't So they don't know where to start. So it's like listen that's that's goal. That's where we're heading. And so and if every day if we can make steps in the direction of that, we're we're we're doing good and we're getting better and better. Totally. And so just to give some, you know, takeaways in my experience with a client that needed to lose weight, the average client if they just did this and they were good with it and consistent would typically result by itself in a 10 to 15 pound weight loss uh of body fat.

Just this alone. Okay, so that's one thing to avoid. Number two, avoid snacking. Okay. Uh, what do I mean by that? Well, you either have a meal or you don't. So, you have your meals, you sit down and you eat them, and then avoid doing the stuff in between. Well, you grab a little this, grab a little of that, and that adds up to all these extra calories uh that typically keep people away from uh their progress. So, I would tell a client like you there are complete meals and incomplete meals.

That's so you either eat or you don't. And it snacking, let's just try to avoid that. If you're actually hungry, if you find yourself being hungry between lunch and dinner, then sit down and have a complete whole food meal rather than snacking here and there cuz that all totally adds up. Yeah. No, that's exactly what I said is snacking is a madeup term. It's either when you sit down and you It's a marketing term. marketing term. marketing term. Yeah. Exactly. You grab something to eat. Okay.

You are either eating what's considered a complete meal or you're eating something that's an incomplete meal. And most snacks are not complete and not balanced. And most of them are highly processed carbohydrates. And so, and that is just a real quick way to get up there in calories and then also to kick the appetite and cravings up. Isn't that funny? That's like one of the worst things about the one of the worst things about snacking is snacking is snacking is I wasn't in the mood to eat but now I had a few chips and now and now you want and I love giving that uh telling that story of man man versus food that he cuz that I think we've all saw that that episode and I remember it being like that was fascinating to see science work this way where his he was trying to eat a a sink a sink a sink kitchen sink full of ice cream.

cream. cream. It was a challenge. It was a challenge, right? And that was a challenge to do that. And he's like, he's 3/4 of the way through and you could tell he's like almost ready to throw up. He's so full. And he orders a basket of salty French fries, fried French fries, you know, eats that and then he can go back to eat the the the Yes. And he had to eat more and eat more. more. more. And so that I mean, if if that doesn't help you wrap your brain around how how that stuff works, that's what's going on.

When you when you snack and you're just kind of hungry, so let me grab a snack. You end up doing that and then it makes you even more hungry and then you overeat versus, hey, I'm starting to feel hungry. You know what? Maybe I should sit down and have a complete meal. And then that complete meal that's whole foods and not processed ends up you getting full wherever you're at it and then you stop and then the the hunger stops and the cravings stop. I mean, also it's okay to feel hungry.

I mean, it's like it's kind of ridiculous. There's this sense and a lot of it's been marketed to us a lot that like there's this hysteria around that hunger s hunger s hunger s never feel hungry, which is like absurd. Uh it's going to go away. And plus, just let it ride out. You'll you'll get to your next meal just fine. Um there's no like immediate impending doom. Yep. Yep. No, that's great. Hey, sorry to interrupt. Look, we have a free guide. It's the benefits of eating whole foods.

This gives you a shopping list. What foods are best for proteins, fats, carbohydrates. There's recipe samples. It's all based on real whole natural foods and it's a free guide. It's totally free. You can get it if you go to whole foodsguide.com or by clicking on the link in the description below. We also have a sale. Four programs 50% off. MAPS starter, maps transform, maps anabolic, maps performance half off right now. Go to mapsjanuary.com. Use the code new year50 for the discount. Back to the show. Next, uh avoid drinking calories.

So, uh calories are great when you eat them. when you drink them, like what a waste of time. Uh you know, you could drink 300 calories so easily. I'd rather consume them uh those calories in food. And so I just would tell my clients, it's like, I mean, you could drink calories if you want with like sodas and stuff like that or juice. Why don't we save those calories for food so you can actually sit down and eat it? And this is just for some people this doesn't make a big difference cuz some people already don't drink calories.

But for people who do drink calories, this is a big deal. Like people who have like two or three sodas a day and juices, you cut this out alone and they suddenly get eight pounds of fat loss. So many calories they sneak in just from that. I mean I I would So the the greatest challenge that I had when talking about this is actually alcohol. Mhm. Mhm. Mhm. Yes. Uh and and a lot of times what it is because you hear us talk about balance with alcohol and things like that and when it's a social event this but if somebody has they're a regular wine drinker every single night or they have the weekend that they always do this thing and and where it becomes so detrimental is what you're saying is that you get all these calories and you don't get any real benefits with it.

Even like even a a a cheeseburger from Five Guys has some nutritional value towards my building muscle, building my metabolism, my strength goals, big materials in there you can use, my sleep, all there's a lot of things that I could actually get from the fiber, all there's a lot of things that I like even though it's not the most ideal choice, it is I I can still derive from there is other than the social aspect, right, of bonding, connecting with family and friends, that's it. Alcohol doesn't give me any nutritional value.

Don't let them close you on the antioxidants that are in wine. Okay. That you can get from a handful of blueberries. Big lie. Yes. Okay. There there is there is no nutritional value. They they are the the fastest way to empty calories. And almost every client that I ever had that that struggled with the the drinking calories through alcohol also struggle with hitting their targets in protein and things that they need. And so it's a it's really detrimental when it comes to that. Like you hit your macros and then maybe every once in a while you have not a big deal.

But my clients that had to have you know said the things like I got to have my glass of wine every night or my thing. It's like are also the clients that are like Adam I have such a hard time hitting my protein intake. Well it's like if you didn't drink didn't drink didn't drink 300 calories. It's inflammatory and a lot of times like bloat as a result like it can mask a lot of your results in your progress thinking you know you don't account for that and so it it takes away from your sleep there's just a lot of other factors it reduces inhibitions even one glass of wine tends to get you to eat more as well so you're right think of the social component that's fine a lot of times that's not the issue though a lot of times it's like I just have a glass oh yeah I never had a problem with a client who occasionally has a family birthday that comes up and they have a couple glasses with a thing.

It's the client who says things like, "Well, how do I figure this out with my my wine every night?" And it's just like that refuses to let go of this thing. It's like at that point, you have to ask and and it's also impeding on your ability to get the things that your body needs, right? right? right? You have to ask yourself like, are you really doing this for these other benefits? And it's like that's that's a tough one to overcome. All right. Now, let's talk about the three things to do.

Number one, chase protein. hit your target body weight in grams of protein. Eat it first. We've said this again a thousand times on the podcast. podcast. podcast. Yeah, Yeah, Yeah, it helps with muscle gain. It helps boost metabolic rate. It helps with insulin sensitivity. Uh in calorie control diets or or diets that are compared headtohead, same calories, one's high protein, one's lower protein. Higher protein tends to outperform. It produces satiety of of the three macronutrients, proteins, fats, and carbohydrates. proteins make you full the fastest. So, it's just a w it's just across the board.

Uh this is a smart thing to do. So, when you're when you're eating your meal and you're sitting down, make sure it's high protein. Eat it first. And that's what you're going to chase with that one. Chasing high protein through whole foods almost takes care of all all goal situations. situations. situations. Yep. Yep. Yep. Whatever it is you're trying to Sounds so simple, right? But it it it is like hitting your protein intake through whole foods. take whatever goal you have that you're trying to achieve tends to take care of.

Totally. It really does. It's difficult to do consistently, but again, as the pinnacle, that's the goal. I'm trying to do this every day. I'm trying to get to my my protein intake through whole foods. Uh really takes care of most of all the stuff 100%. Next, chase vegetables. Uh non-starchy vegetables. Eat them in every meal. They'll give you better digestion. They produce satiety. They're low calorie. There's some valuable nutrients. Make sure they're easily digestible. So, sometimes people eat a lot of raw vegetables and find themselves to have digestive issues.

In my experience with my clients, well-cooked vegetables well-cooked vegetables well-cooked vegetables tend to be better. It's just something to add to your plate that gives you some nutritional value but very low calories. And if you prioritize them uh right after the protein, everything else tends to take care of itself. Um and uh and then after that, chase satiety. What? What are you talking about, S? Eat until I'm satisfied. That's right. Yeah. If you do all the thing we said, eat until you're satisfied. Not stuffed, by the way.

This is different than full. Full is like, "Oh, I can't eat anymore." Satisfied is like, "I'm good. I think I'm okay." Now, why am I telling you or why are we saying to chase this? Because if you follow everything else we said and you eat until you're satisfied, your body will naturally adjust its hunger signals to help you build muscle and burn body fat. Sometimes you'll build, sometimes you'll lose, and you're in this nice state of changing your body composition, which is wonderful because sometimes, like I said, sometimes it's lower, sometimes it's higher based off the signals you send from exercise and everything else.

If you eat until you're satisfied, not full, everything else falls into place. Again, so long as you follow all the stuff that we said earlier. earlier. earlier. So, you since you wrapped up on this one, uh ju just a cool one to ask each of you guys. What has your journey been like? uh in relationship with with learning what society looks like. Oh, well very Oh gosh. Because I because most of my life I've been trying to build as much muscle as possible. It's dysfunctional. So for me, uh I've had to learn what satisfied feels like, which is different than stuff eating until I can't breathe because that's what I've did for so long.

So, for so long it was like, you know, well beyond satisfaction because I'm eating because I feel like I need to get bigger. It's very different feeling. Very one feels good, the other one feels very similar. Yeah, it's it was a lot of excess to try to build and to make sure that I felt like I had enough protein by adding all the shakes on top of all the meals on top of that. And then you know disregarding a lot of the digestive stress and you know a lot of the results of like uh heartburn all these like side effects of of the excess amount of calories and so it was like you know just stepping back and really listening to my body signals has been like eyeopening.

So it's like probably threearters the amount of of what I was eating before. I mean, this is why I wanted to bring this up because all three of us similar similar similar similar challenges and uh I mean and also uh oddly I brought this up at lunch with Katrina over the weekend when we were were eating somewhere and uh I still have to do this and and so what it looks like for me when I'm trying to control that is uh I'll I'll follow the rules you're doing like so we were having a burger, right?

So we're having a burger and there was calamari and there was fries. there's all this fried good tasting food and again prioritize hit the half pound burger first cuz I know that's what I need. I'm eating that and then I then I'm starting to snack on the fries and it's like the actual burger was pretty big and satisfying as it was and I've got all this stuff in front of me and so it's like clean the plate. Yeah. And and and it just I'll just and you can you you can easily mindlessly just keep doing that.

And so like what I have to do is go like uh stop eating for a good five minutes and just have conversation and allow myself to feel how I feel. Yeah. Yeah. Yeah. And that break allows me and cuz cuz Trinity's asked me, she's like, "Are you going to finish?" I'm like, she's like, "Do you want the rest of I'm like, "No, I'm actually I'm actually good. I can keep eating. I know I can keep eating, but I actually feel really good right now." And I'm like, "I don't want to keep going." So a for a lot of people and you've talked about this before how how we do this a lot with food where we're chewing it.

We're already cutting the next bite before you've even you're thinking about this bite, not the one that's in your mouth. And so I know we say this as a tip like chase satiety, but that in itself is a is a skill that most people have to really uh like pay attention to. And I think what that looks like is more mindfulness around your eating. Totally. uh and taking like longer even breaks between that like uh I American culture is horrible for this you know we're busting people in and out of the tables portions are enormous when they bring the last they give you enormous portions they're rushing you on the table and so you feel bad leaving food our entire culture is terrible for this one thing I think I love about like European culture is that one of the things you know it's not weird to have a three-hour lunch three-hour lunch three-hour lunch and one of the things that's good about what I think is actually really good about that and healthy about that is it when you start having conversation when you still have stuff on the plate and you start going, "Oh, I'm actually I'm I'm pretty good." And so if you can learn to train yourself yourself yourself to try and do that so that you can become to get reacquainted with the body's natural feelings, uh this this will really help and serve you.

But it takes time and and again if I'm 40 going to be 45 years old and still that's something I have to be aware of and watch because of all of our old behavior. I had to stop the habit of washing down the food like to get it down quickly. down quickly. down quickly. To get it down. Well, even even after like not even getting it done quickly is cuz like what I realized so now that we scan and confirmed I have like this hyal hernia and like it restricts uh you know the opening and so like I even like it's hard for me to swallow choke and so it just became a habit where I would eat and I'd eat big bites and I'd cram it down with as much liquid as possible every single bite and it was like it's ridiculous you know you just like get in these habits.

So that's funny. I got to tell you guys that I was just thinking about uh one of our partners, Element, right? So, I was drinking Element and I'm just realizing that I I believe that they single-handedly single-handedly single-handedly they single-handedly have uh are are destroying the old sodium propaganda that has been running for so long. I know. I know. I know. Uh so, Uh so, Uh so, it's still there, but like I've you know, it's interesting. It's great. Look, if you're fit and healthy, unless your your nephologist or whatever is telling you this is an issue, if you're fit and healthy, especially if you exercise, uh, sodium is not an issue.

Now, I know there's a lot of stud studies that show sodium connected to this health outcome or whatever, but what these a lot of these studies do is they're not controlling for uh processed foods. So, processed foods are always very high in sodium. Sodium is one of the main major components to palletability. So, it's salt, sugar, and fat. And because salt has no calories, as consumers have become more aware of calories and look at the back of a bag or a box of calories, what uh food manufacturers did is they would try to reduce the calories but increase or or keep the palletability high.

And the way they do is they hammer the sodium. Uh, and so when you look at studies that show people who eat high sodium diets have these poor health outcomes, what you're actually looking at are people who eat lots of heavily processed foods or they eat out eat a lot of fast food. But the reality is in the context of a healthy diet, especially if you work out a lot, a lot, a lot, uh, sodium uh, helps with performance, helps you feel good. Um, it's actually not bad for you.

And when you look at the studies that are that are more controlled uh where they actually look at these things, high sodium consuming cultures that eat whole natural foods that are active actually have great outcomes. Element so brave. They came out I mean now it's not a big deal. They're so popular and now you're seeing other companies are kind of moving this direction because Element proved you could do this. Well, when they came out with their when when they first came out with their electrolyte powder, you know, I remember looking at we was it sat in the back here for a while and we didn't even pay attention because I'm like another electrolyte drink.

Like you have to say why this is what I mean. I I'm glad you're going this direction because because because if you listen to the podcast as as early as the the early years, like the first couple years, we probably even [ __ ] on electrolytes. That's right. Because back then, okay, didn't make a difference. over 10 years ago, they were just fluff just fluff just fluff like sucralose. They were sugar water with a sprinkled a little bit of Yeah. And it wasn't even an effective dose. Which is why when they first sent over free samples, it sat here for damn near six months.

six months. six months. I didn't even look at the back. I didn't look at the not I'm not even interested in looking at it. And I'll never forget the day it made its way into the actual studio and you you're like, "Oh my god, it's 1,000 milligs of sodium." No one's ever done this before. They did it. This will make a difference. By the way, way, way, the original like electrolyte drink, Gatorade, is not the formula today is not the formula they use. The old formula was high in sodium.

That's the one they were using the drop in water. But they change that because of what you Everybody's afraid of sodium and they just turn it into a sugary drink. So anyway, it's just I'm I'm seeing more and more companies now that are not afraid to have 500 milligrams or 1,000 milligram. like element has 1,000 milligs of sodium. If you're using electrolytes for performance, you need this sodium, this sodium, this sodium, especially a decent dose, especially if you follow the advice that we just gave at the beginning of this episode.

Especially if you eat whole foods. Yes. Yes. Yes. Like you actually have to go after salt if you eat whole foods because the difference of difference of difference of processed food sodium go versus what you get in sodium salting your food. You literally have to go after it. after it. after it. Huge. I I used to give clients uh so sodium my my clients that were good with eating whole natural foods uh especially when they would low carb diets and they'd come to me and be like oh I feel brain fog I feel fatigued and I know it's like your sodium's low and I'd give them sodium in my studio I'd say eat this salt just eat it watch how you feel and 10 minutes later like I feel great it's like yeah dude you just your sodium intake went from here with processed food to here with whole foods you're still working out like you got to bump the sodium you need it for performance.

But Element did this. Yeah, Yeah, Yeah, they did this. They weren't scared. I'm sure investors looked at this and went, "You guys are crazy. 1,000 milligs of sodium, right?" sodium, right?" sodium, right?" But now everybody's jumping on the bandwagon. bandwagon. bandwagon. Shout out to Rob Wolf. I believe he's coming out this year. Is he? Yeah, I know that. He's great. I know. When uh when Katrina was renewing uh El's contract this year, she's like, "The guys have been bugging Rob to come out forever, and he's just refused to come to town.

He's so anti controversial." Oh, yeah. I get it. That's why that's the reason why. Oh, yeah. He's wanted to do remote forever. They're like, "No, the boys really want to see him. They haven't seen him in a long time and have him out here." So, yeah. So, I this year the element promised like we're going to we're going to make him come out. He'll come out for sure. sure. sure. You know, we haven't caught up with him since ear back in the days when we used to travel out to Reno to see him.

You're talking like this is early first three years of my such a smart guy. so not afraid to to speak the truth even when it's not popular. That's him. So, I can't wait to Yeah. No, he'll be fun to he'll be fun to catch up with. I'm going to take a different direction. So, uh we're in an interesting time because because because data is starting to pile up on the detrimental effects of pornography. And another like another large study just came out. So, you know, 10 years ago there wasn't a lot of data.

I think people knew like, you know, pornography is probably not good, but we didn't have lots of studies to show what it does to your brain, how it affects behaviors. We knew 10 years ago that if you uh, you know, you consume pornography, you're more likely to get divorced. You're more likely to objectify people, including yourself. You're more likely to have dysfunctional relationships and issues like that. More likely to have erectile dysfunction, all this other stuff. But we didn't have data to show like how it affects the brain and is it really affecting you the same way a drug would.

But we have there's more studies that are coming out you guys and they're piling up and I'm so happy because Well, while you're looking that up, Doug, can you tell me the date that uh Pornhub actually started? I mean, Google Pornhub didn't do that. Because I mean I a lot of why we don't it's the same reason why we didn't have a lot of studies on iPads and iPhones because you know we grew up in a generation where this was you you used to go to had to go to DV DVD DVD or even before video cassette and you had to go to the back room where you had to be 18 years older just to even go back there.

So the likelihood you could even get there were just barriers. So many barriers. Lots of barriers. So many barriers where it's not the So here's the deal. It's not so much when Pornhub came came to be. It's going to be when smartphones uh well 2007 when Pornhub bro so it's right. Wow. Yes. What a crazy what a crazy impact it's had on society. society. society. It has a hu and iPhone was before that even. Yeah. Not not much but but right around there. So that's no remorse from the they they they came around right around the same time and so yeah of course you give access to 2007 2007 2007 2000 same time.

So they both started. So we we we hand a bunch of teenage boys or and or you know and girls. and girls. and girls. Yeah. Of a bunch of digital phones that give them free access to this. Well, so it it totally it totally rewires a brain you guys. And we have lots of studies now that show this, but there's this one test there's this one test which is a classic addiction uh test where your a an addict's brain will value your addiction over everything else in life.

And so and the way they test this is they show that your your attention goes to it much faster. And so what they'll do there's this there's this test that they do where they it's where they take uh they take these two pictures and the one picture will point to your addiction. the other picture will be something else and there'll be a green or red dot on each picture and you'll have to identify where the green dot is. Now, if the green dot is on the picture that is not associated with your addiction, there'll be a certain speed that you'll react.

If it's on the picture that's connected to your addiction, it's much faster. So, you can do this with anything, anything, anything, any cue. Like, if you're addicted to food, if you're addicted to cocaine, if you're addicted to whatever. And so, they did this with people who consumed uh pornography. And it was classic classic classic classic rewiring of the brain to value this kind of uh stimulus just like you would see with an addict. Now what does this mean for somebody for somebody for somebody uh who's consuming pornography?

Well, you're basically seeing it everywhere. You're seeing it everywhere. Anytime you notice something that moves you in this direction, that's what you're noticing. And so, and your brain is becoming wired to want more of it and to move more in that direction. There's farreaching effects with that uh which is pretty wild. So it's just not good. And in fact I would say probably in the next 10 years we're going to see that the studies you're going to see scientists come out and saying you guys it's maybe one of the worst things that we've ever done.

done. done. Yeah. Yeah. Yeah. Is is is allowed this uh hyperaccessibility. hyperaccessibility. hyperaccessibility. Well Well Well it's it's a non-controlled age. Age matter matters too when your brain is more malleable, right? So, the young the younger this hits you, the more dangerous this becomes. Let me put it this way. If you took a 10-year-old and had them start drinking alcohol regularly, what do you think their odds of being an alcohol alcoholic would be later versus an adult, you know, at 30 starting drinking alcohol? Same thing with pornography.

Their their brain is wiring itself to really be predisposed for this type of behavior. So, behavior. So, behavior. So, you're saying like uh looking at pizza guy will never be the same. or a plumber every time. every time. every time. I don't think that's what it's like anymore. anymore. anymore. I you know I the the study's interesting to me. I I mean do you find that a really valuable study because that because that could apply to anything? Meaning uh if you had two things pop up on a screen uh and one of them's foreign to me and one of them is a barbell back squat.

I'm always and and that's where the green dot is. I'm gonna No, this is this is this is a classic um they call it queuing and it's really there's a a certain speed that they're looking at and they can do this across uh any addiction. Um but this points to the brain valuing this particular behavior more than others. Okay. So, and there are controls with it. So, I'm not an expert on the study itself, but I know it's a study they use. they use. they use.

There's there's a really good book and it's going to get it's it's slipping my mind right now. It's uh how how emotions are made that goes into the neuros. It's a great book. It's a heavy read but it's a great a great book and it talk and one of the things it talks about is just how this happens with everything for us. If for example for example for example um you know I when I was a certain age got jumped by three kids that were in hoodies and beanies.

Then forever now when I see see that I'm going to have a reaction. I no matter what I'm going to have a reaction. My my my brain is now connected that pathway right now. That's an extreme example but it happens. It happens to everything. And so And so And so um I don't again I don't know how much weight that study would have for me as far which I doesn't mean I disagree with everything you're bringing up. So, what they're not doing is showing a full-on pornography picture and a normal picture.

They're showing pictures that will point to uh versus another. So, it could literally be uh you know, it could be a picture that suggests it could be a a picture that suggests a website, but their your brain is wired to move in that direction. And and this just supports all the other studies that are show that uh that the consumption of pornography pornography pornography mimics uh what happens when we consume drugs. Like another example is when you use drugs, you need more to elicit the same high.

With pornography, you need more novelty to elicit the same high. And by the way, the trends show this. 2007 Pornhub versus 2026 Pornhub. Guaranteed it's more extreme today. Oh yeah. way more extreme today. And and so uh it's just a terrible it's a terrible thing we've allowed in society. Uh and now I know that I think it was in the 1970s when the Supreme Court said, you know, we can allow this. I don't I don't know about if banning it is is the right thing, but I think there should be safeguards.

It's so easy to accept. It's crazy. It's like we're leaving drugs out on the table. No, no, I agree. And kids can just grab I don't I don't think it should be banned. I think it should be restricted and hard to get and difficult to get for uh uh uh it was hard to get in the '90s. It was really hard. I make this joke all the time. This is true, you guys. When I in in in the '9s when I was a kid, you could a another kid would give you his bike bike bike for a dirty magazine.

I'm not even making this up. You could live if you had a dirty m I guarantee you could get a kid say, "I'll take give me your BMX bike for this." And he'd be like, "Okay." like, "Okay." like, "Okay." And he give it to you. That's how hard it was it was it was uh to to access it. Now it's like it's everywhere everywhere everywhere and and the difference. You want to be the guy going through the beads, you know, to get to at the Yeah.

the the video. The video. Yeah. You go into the beads. You're like, "We know where you're going, man." Yeah, dude. And you also got to put yourself out there. Well, yeah. Yeah. It's like And there's It was a shame. There's a hu There's a huge difference from a, you know, even a young 15-year-old boy flipping through a a magazine versus magazine versus magazine versus what what they have now. what they have on what they have on, you know, a free website that he can access. I mean, that has to be a massive difference.

I mean, that that's like comparing sugar to cocaine. cocaine. cocaine. Yeah, dude. Yeah, dude. Yeah, dude. It's like, you know, I know they both light the brain. Coca leaf to cocaine. Yeah, they both they both light up the brain in a similar fashion, but it's literally one's sugar. One of them. Well, think about it this way. If you go back long enough, uh, some of the things you can access in 10 seconds on the internet, you might have never seen in your entire life in the past.

Yeah. Yeah. Yeah. You would have never seen. It's wild. It's wild. It's wild. Any of this stuff. In fact, you could have been a king 300 years ago, even now. It was like on Only Fans or something. You're like, "What? What?" "What? What?" "What? What?" It's just like it's everywhere, dude. It's crazy. Anyway, I want to talk about so um I you know I have we've had this speculation speculation speculation and I've been kind of thinking a lot about it and I've asked other people and I actually asked uh so I use Grock sometimes to give me ideas and whatever and I asked its opinion on this as well.

So my speculation, we all agree on this is that if uh in the future uh if the if the good estimates come true in the future, uh that AI is going to become so efficient uh and do such a good job that a lot of people aren't going to necessarily need to work and you're going to have probably something that looks like universal income. Okay, so this is hyper productivity, hyper efficiency. This is a good scenario, level of UBI. Yeah, we're not going to talk about the sticky stuff, but let's just say that happens.

So, you have a lot of people with time on their hands. And my uh and and I'm basing this opinion off of what happened during CO. When CO happened, this is a great story to share. When CO happened, I remember we came in and we were a little bit of in panic because all the gyms were shut down and we're like, uh-oh, what's going to happen? We have a fitness podcast. Are people not going to listen? The opposite happened. More people worked out. More people bought fitness equipment.

More people hired online coaches because they had time on their hands. Yeah. So the theory is uh that in the future especially one-on-one training is going to be very growth will be huge very valuable and I think that's going to happen. I well I think it's I think it's uh multiaceted too. I think that there is there is there is going to be a huge demand for personal connection too. connection too. connection too. Totally. Totally. Totally. As we get more and more you know autonomous cars and robots cleaning our houses and all these things uh that and and making stuff inexpensive and UBI to where maybe we don't have to work very much or a lot less.

um you wanting to be connected to real humans. There's going to be there's already that desire for all of us to do that. We've already seen the the wedge that's happened through digital social media replacing a lot of that and what it's doing to depression and all the all the things. the things. the things. I think there's going to be that that that desire for human connection. And with with with the prediction that it gave me was a three time increase three three times increase in demand.

So triple the market demand for inerson training is what it's saying will probably happen because I think you'll have a lot of people like I got time on my hands. I need a sense of purpose and meaning. I think I'm going to go get fit. Uh and I also want to work with a person and not just do this on my own. Well, it's also remember we talked about it's a great time to become a trainer. Going to be huge. I think it'd be a great time to become a personal trainer.

personal trainer. personal trainer. Remember remember too it's it's in line with the uh how what we evaluated u tough mutters and Spartan and like that right? Like good point. And like when you look at a a good portion of the people that sign up for these, a lot of these are like engineers and desk job people like that they like we have this human nature to want to challenge challenge challenge challenge and overcome hard and difficult things to the point where when our job becomes this thing where we sit at a desk and plugged into a computer and we're not solving physical challenges all day long that we go pay money to go to go scale a wall to jump in freezing cold water, get dirty, climb, fall, possibly get hurt.

Like that's why that's a wild idea for it, man. And so, yeah. So, when when all this stuff when when we remove uh per work, I know there's a lot of people that may be thinking like, "Oh my god, that'd be so nice UBI and I would have to do this [ __ ] job or this thing." like it be it's going to be really and another example another example another example um that most people have if you've got somebody in your life that's old enough that has worked a job that they admittedly said they hated all the way till retirement till retirement till retirement and then they retire and they become more depressed than they were doing the job that they hated because they spent their entire time waiting for this moment of not having to do this thing that they dreaded doing to now have all this free time in the world to do whatever they want and their retirement and their nest egg and they go, go, go, they're not going to know what to do.

I'm I'm miserable. Y and so this is going to uh expedite that for so many people to that point. I just hear this and I'm like, man, if you like fitness, you like working with people, I think it's going to be a great career. career. career. I think it's a great career now. Yeah. Yeah. Yeah. But in 10 years, uh I think trainers are going to have uh it'll be a great time to be a trainer for sure. Yeah. Yeah. Yeah. Uh so I read this I was on Science Daily and I got to read this to you because this is crazy.

Speaking of AI and robots and whatever. So this is from the University of Pennsylvania School of Engineering Applied Science. Here's the summary. So this was they published this in Science Daily on the 6th of January. Researchers have created microscopic robots so small that you can't you can barely see them yet smart enough to sense, decide, and move completely on their own. Powered by light and equipped with tiny computers, the robots swim by manipulating electric fields rather than using moving parts. They can detect temperature changes, follow program paths, and even work together in groups.

So, we're we're they are creating an so weird. so weird. So, that's kind of cool, but I see Justin's conspiracy theory. Yeah. Well, yeah. Once they put them in your body, it's not cool. You don't have any control over that. I mean, mean, mean, that'll be sold too, is like the next cure for cancer. 100%. Oh, my nanobots will fix me. And yeah, it's going to turn into something really weird. really weird. really weird. But then you got to pay the the the monthly fee. Stop working.

Oh my god. Organ failure. Yeah, I got to repo. repo. repo. $59 a month. It'll keep your heart working. Should up your subscription. Oh, my chest hurts. You guys just reminded me of a a fun movie watch that Katrina and I did the other night. I want to say maybe Apple has it or Prime. Doug can look this up. I believe it's called Eternity. Um, when Katrina first described it to me, I was like, "This is not interesting to me. I don't I don't want to watch this.

This doesn't sound funny." And then we got to watching it and uh I thought it was it was it was it's a it's a light-hearted movie. So, it's totally funny. Uh, and I thought the plot was original and good and and and that's what made it really good. And so without giving away the whole movie, it's this, you know, when you die, you go into this like um uh this this this place where you're you're waiting. It's like a waiting room. Okay. Okay. Okay. To decide where where you're going to spend Yeah.

No, it's not bad. It's like a It's actually That's what's comical. Yeah. It's like funny like a subway station where everybody's at and you're like you're like, "Where am I? What am I doing?" And they're like, "Oh, don't worry. Your uh I forgot what they call like your uh your your something consultant will be with you shortly." And you're like, "You have no idea." And so it's kind of like funny like that. All these random people are trying to figure out where they're at. They're all dressed whatever they died in.

You know what I'm saying? And so it has this it's it's funny and then then you choose and it's just like there's all these brochures for what it could be. You know, do you are you like into the tropical paradise type thing or are you like the challenge want to you know and they have a capitalism to go after that your whole rest of your life you know whatever the thing is that you're into. So the idea is that you choose, you know, where but you can't come back like once you make your decision on where your eternity is.

And so that's part of this this this like area that you're you have to decide. Yeah. And so it's got and then and then and then this girl that dies uh who had a normal she's an older lady. That's how the movie starts. They're in their like 80s or 90s or excuse me the husband dies. uh there the dilemma that you probably wouldn't think would happen happens and it's a really funny dilemma and so that's how how they figure through that. So yeah, it's worth watch.

It's a and I totally thought it would be something I wouldn't watch and thought it would look stupid but it got me. It was like oh this is Patina and I found ourselves laughing quite a bit and it's original. Yeah, it's very original. Speaking of things that are funny, that clip you sent uh of the there was like a like I think it was a guy or girl going around into gyms and asking dudes Oh yeah. What do you prefer? A cardio bunny or a muscle mommy?

I can't believe that. Yeah, I know. And then the dudes are like cardio bunny, cardio bunny. And then it's like and then it shows chick a misconception of a muscle mommy. I think so. I think they're thinking like right out bodybuilder. Yeah, maybe. Yeah, cuz obviously you want a muscle mommy. Yeah, dude. Yeah. The only other thing I could think of was that actually that was well produced. Meaning that that person went around and asked a lot of people and those were only the four dudes.

Yeah, those were like the five dudes or whatever it was that said uh cardio bunny. And so it's like let me make a funny clip to to counter that. that. that. I don't want my girl to lift too much cuz but but but also I thought maybe we're in our own little bubble. No, I don't think so. I I think I think I think people look if if you ask people, people, people, men and women, uh what's the ideal look? Most of them will point to a look that requires strength training.

They might not know it because they might think strength training looks like a super jacked veiny body. That's what I mean by we're in a bubble. Like we understand muscle mommy term versus a cardio. Yeah. I think it's a misconception. And so maybe a lot of these guys don't know what what what the term muscle mommy means. And so they're thinking like, oh, is that like a bodybuilder chick? You know, like so like and they're like you said, picturing some roided out deep voice chick that's like, you know what I'm saying?

They're like, yeah, I'm more into the the the cardio bunny. cuz that that's the only that makes sense to me. Like cuz a lot of those guys are were like guys that work out. You could tell they worked out when we're fit and it's like I don't know any fit dudes that would choose the cardio bunny or but maybe I'm maybe I'm wrong. Maybe the audience will comment. Did I send did I send you guys the video of us in the garage last night doing the family workout?

Did I send that to you guys? Okay, so last night I was training my daughter, my niece, and then my wife was working out and the little ones were in the garage. So great, dude. It's so great having everybody in there. We're playing. We're having a good time and it's just it's awesome to see my daughter and my niece. So my daughter's 16, my niece is 18 and both of them are like chasing strength. This is so healthy for a young girl. It's so healthy cuz perfect perfect perfect because it's so much healthier.

You can go dysfunctional with this too, okay? Don't get me wrong, but it's so much healthier than what they typically will start to try to chase in their teens, which is, you know, lose weight, too skinny, starve yourself. So it's cool because they're both like, "How do I get stronger? I want to eat more." The irony of that is that the, you know, the the body image issues that's that was marketed to women for so many decades is what drove so many women to think cardio bunny and lose weight and starve myself and not lift weights.

The irony is that them chasing strength and doing that is going to give the body the most desirable body that they could ever want, which is the ironic part of the whole thing is just that they, you know, we did a terrible job of communicating. You know what I'm going to be teach my daughter is cuz she's I don't know why she's obsessed with like growing her calves. She's like, "My calves don't grow." She doesn't have tiny calves either. Very proportions. I don't know where she got this idea.

That's so funny. I kind of think my wife's going to get mad. But I kind of think cuz she sees Jessica. Jessica. Jessica. Yeah. My my wife has got like she's and she's got small ankles, too, so it looks nice, but she wears heels and she's got like calves, dude. She doesn't even train them. She's got these calves. Wonder if that's where he came from. Of course I know, dude. I'm wondering if that's where it came from. But anyway, she's like she's like in like I need to get my calves to grow.

Why won't they grow? grow? grow? So I'm like, "Do you want to try occlusion?" occlusion?" occlusion?" So yeah. So I'm going to take some knee wraps home and have her try. And I told her, I said, "Listen, it it's going to feel like fire." She's like, "Oh, I don't care. I like the burn." I said, "No, no, no. It's going to literally feel like you lit your calves on fire." It's just I can't wait to show you guys. That be fun to play with that. That's hilarious that that's something that she's she's she's I know.

I'm like, "Why your calves, dude?" She's very proportioned, too. Makes no sense. That's hilarious. That's hilarious. That's hilarious. Makes no sense at all. So, how fun, dude, to to watch I can't believe she's 16 already. Yeah, dude. That is so weird. She's driving herself. It's weird to even hear you say that because I feel like just yesterday she was Max's age. You know, you know what a weird feeling when we got together, she was younger than Max. than Max. than Max. Doug will know this. I mean, you you experienced this with your boys, too, but it's different.

But Doug knows what I'm talking about. is you watch your daughter go from a little girl to a woman. It is a very uh unnerving thing to see. It's all it's wonderful to see my daughter grow up, but then to see her become a woman. Yeah. Yeah. Yeah. Suddenly I'm like well I remember this that same transition when that happened over that happened like over a summer with Briana. We hadn't seen her like in it was like a three-month time and like she comes in one day and it was like she went it felt like she went from Max to like a like a grown woman like over a summer.

It was like, "Where did that happen?" Dude, I know. I've been asking myself that same question for a while. You handle it really well, though. You have you have you you don't uh you don't seem to you don't act like a normal dad who has a teenage daughter in my opinion. opinion. opinion. Well, I have to have some level of trust with her. And uh and the fortunate thing is she's really good. She's such a good girl. Girl. Yeah. So, uh, don't don't mistake my calmness for not having like a storm going on inside.

Really? Really? Really? Yeah. No, it's nerve-wracking. Yeah. People are like, "Why is it why is it like that for dads?" Cuz we were boys. boys. boys. Yes. We know what's out there. But you both You both are cuz girls can be difficult, dude. I mean, I grew up in a house of girls, right? So, girls can be really challenging. And you guys both have really good girls. Yeah. which is huge cuz imagine having a rebellious tough and like and having a rebellious boy and Justin can probably talk and speak to this is I think he would much ra as much as as much of a pain in the ass is I bet you he wouldn't trade it for having a rebellious daughter cuz that like there's I don't know how I I would I would handle that.

Yeah. You know, you're you're right, but the data helps me cuz if you look at the data data data uh boys get into more dangerous stuff than girls do. Sure. Sure. Sure. So that's the data. The data is like a boy's more likely to get in a car accident, more likely to experiment with drugs and all that stuff. But there's just something innate this this protective feeling you get with your girl where it's like don't get near my daughter. I I made uh I made Max uncontrollably cry for the first time last night.

Oh, come on, bro. What' you do? Just it was such a It was uh Just it was such a It was uh Katrina and I had talked along about it afterwards. She goes, "Man, it was so uh it was so great to watch you navigate to that because she goes, "I've experienced that. You hadn't experienced that yet." And um and it's actually I've talked about it. So, there was this part of me I did something and I went and I was I was frust inside. I was frustrated at him that I'm like, "Oh, I don't like this trait.

I don't like that my son defaults to crying. I I because I have the kid who's so sensitive. I'd actually rather him back talk me in that situation or something like that." But then I also know, [ __ ] I created that, right? And so what was happening was he had this uh he had this project where he had to like make a t-shirt and he has they have to collect like a hundred things and come out and uh I was trying to help him come up with an idea and they have like it can't be food.

It it's got to be light enough that you can glue it on the shirt. It's got to be a hundred pieces of it. I thought, "Oh, my son's so into Legos." And I thought we'll make like a family thing like uh you know sha shaers build the life they want and then it would be like a shirt with a hundred little tiny Legos on it. And so I had like this great idea and he was just like no I don't want to do that and I'm like you love I'm and I'm like you love I'm like trying to I'm trying to convince him trying to like you love Legos.

No I don't want to do that. I'm just like Matt well then what do you want to do you know and he I don't know you know I'm like well let's let's do that. That'd be so cool a sher I'm like really trying to convince him and then I get you could tell I get a little frustrated. I'm just like you don't even like Legos. What are you talking about? You don't like Legos? Right. So I I do that and and I and he's so he's sitting next to me like this and we're literally like like almost cuddly on the couch and the project thing's right here and I and I said I'm like you're doing the takeaway clothes.

I and I don't even I don't see it but I he he just and he just he and he goes he puts his head down. and he starts to get up. Katrina's over and he's going to go to his mom and he just starts crying and I go, "Whoa, wait, wait, wait, wait. Come here. Come over." And then he and then I make him come sit back down with me. Bro, I couldn't get him to catch his breath for like just uncontrolly. And inside of me, I'm going, "Oh my god, I can't stand that this is his trait." But I also know that I was sarcastic and I [ __ ] did this.

Right. So, I'm wrestling with this like and so I was just holding him and I'm I'm like, "Tell me how you feel. What are you feeling? Right? I'm wanting him to express that he was frustrated with me or that he was too upset at that point, point, point, but he's so uncontrollably crying that he couldn't. Every time he would try and talk to tell me what I did, which I knew I did, but I wanted him to tell me what I did. I did. I did.

Oh man, it literally it took him 10, 15 minutes. We had to completely sit there and I wouldn't let Katrina get involved cuz I could tell he wanted his he wanted his mom just to hold him and control him. And I wanted him to sit in it. I wanted him to feel it, but I also wanted him to to tell me what I did wrong. so I could apologize. So I had to wait till he completely got all his composure. We had to eventually had to like it was a long time.

It was like [ __ ] 30 minutes of every time I'd go back to do it, it would cause him to break down again. And so we went and played we ended up having dinner and playing cards and and completely got him out of it. But then when I put him to bed, I wanted to still talk about it. So we had a chance to talk about it when we went to bed. And I said, "Hey," I said, "Uh, daddy knows that that was my fault. Like I I shouldn't have done that, you know." And I tell him why.

And I'm like, but I said, I also want you, son, when daddy does that, you tell me. I don't like that. I don't like how I feel. I want you to stand up with how you feel and tell me that. And you could tell like how hard it was for him to cuz I He said, you know, I was scared to. And I'm like, no, you can't be scared to share your feelings. Like, if you feel strongly about something that you don't want to do that, and the reason why daddy wants you to be comfortable with doing with daddy because daddy is much bigger and stronger and scarier than any kid you're going to ever deal with.

And so I want you to be able to do that if a kid tells you that. That's why I want you to be strong and speak your mind into that. Oh, bro tore me up to do to know that I did it, you know, cuz remember I told you what did I I brought up to you? I'm the one who brought up to you guys the sarcasm thing that their brain and that was that that's a part of that was I was being of course he loves Legos.

So for me to be like you don't even like Legos. You know that you know that there's Did you know there's scripture? I don't Maybe I shouldn't say make you feel worse. feel worse. feel worse. No, no. No, I I mean I there's scripture that literally says to fathers don't provoke your children. No, I did 100% provoke them. It says that I know that's what Katrina was like I could see your face and uh she's like it was so cool to watch you navigate that cuz I could tell what you were going through and you knew what you did and you but and you and you know you don't like that we don't like that he cries and defaults to that.

But I did it. I provoked that and so I got to weather this storm. Well, you know what he got to see? He got to see a repair. M you got to see dad admit his fall and repair. There was a great study on that uh that showed that um it was one of the best predictors of a child's uh success in relationships was how easily and well their parents apologize to them when they made a mistake. Yeah. Yeah. Yeah. It was like one of the best predictors.

So cuz you talk to some people and you ask them did you ever your parents ever apologize to you? Never. Yeah. Yeah. Yeah. Never. And it it's they struggle with it themselves as adults. I forget what's her name Becky whatever she talks about that that study and she that's her whole speak spiel is a lot around how important that is because everybody always talks about how broken or destructive something has been but it's reparable if you if you can I mean and I knew in that moment I needed to do that but I I just wanted him to be able to you know what I did but he was so uncontrollable crying that he couldn't even articulate what's his name Scott from Fig and Eagle uh gave some recommendations when we met with him and one of the recommendations he gave me which it took took me a while to do because I had to really think about it and and think about what I wanted.

But he said, "Write your daughter a letter." Oh yeah. Oh yeah. Oh yeah. And in the letter, apologize for things in the past that you wish you did differently. And so I had to really think about it and I had to think about it and I kind of put it off. I'm like, "What do I say? What do I do?" And I finally did it. And uh it was very impactful. impactful. impactful. Did you read it to her? Did you just give it to her? I wrote it.

I printed it. I put it on her bed and Yeah. So she found it and got to read it and all she just sent me a text, I really love you blah blah. And for my daughter to say it like that, like I could tell it was Oh, wow. Was that recent? It was like a few days ago maybe. Oh, wow. Just recently. Oh, that's so because what what interests me is like uh I'm sure there's going to be some positive downstream effects on. Of course, you are right away.

Oh, my relationship with my daughter is so so so great now. And there's other stuff too. Uh but that's one of the things that things that things that so cool. so cool. so cool. Yeah. Know, it's really really cool. Anyway, I'm going to take a left turn. Um, and I, you know, I just want to really give credit to, uh, Ketone IQ, uh, for their Exogenous Ketone supplement. I've used Exogenous Ketones before. There's the mental sharpness I get from theirs is on another level. It's such an effective effective supplement for mental performance.

It's And it's not a stimulant. They have one that's got caffeine in it. I don't use that one cuz I max out my caffeine every morning. Uh, I use the one that doesn't have caffeine. So, you can go with caffeine, too. But, man, when I take it, uh, it's like 15 to 30 minutes later, I just feel sharp. It is so great. I was looking up the data on it and it's backed by data. Well, I was just going to ask you cuz I thought I saw in our group thread with Katrina and them that the the amount they're one another one of those companies that do a lot of studies or have a lot of data to back that up.

Have you gone through some of that stuff? of you. I know for mental performance is the for athletic performance for endurance in particular it can have some benefits but for mental performance cognitive enhancement particularly these are the places where you see the data that supports it processing speed working memory and executive function. So, what that means is if you're impulsive, it can help with impulse. Uh, working memory and processing speed. I I value it for the podcast. Well, long before we were even sponsored by Ketone IQ, you've said forever like that's your protocol when you got to go travel and travel and travel and I go on a ketogenic diet and whenever you have to get on a podcast to make you sharp and clear.

I mean, it's also why I for a long time, unless I have very specific goals where I'm trying to build or I'm doing those series or like that, I tend to skip breakfast before we podcast. I just I I feel sharper also, too. So, it's just a testament to to that. That was long before we even working with But there's still value in taking it and not being in ketosis, which I was tripping out. Yeah, cuz that's that's why I was hesitant to kind of, you know, try it, use it, and then, you know, I think who do we have on?

Like Dr. Dan, I forget his name, but he was breaking it down and was like making sense out of like, you know, still being able to utilize a lot of the ketones. I'm not I'm not on a ketogenic diet when I use it. Yeah. Uh but it puts me in in measurable ketosis because I have keto. Well, that's what makes this is what makes this supplement value. If you're already on a ketogenic diet, then you're getting a lot of those benefits, right? It's somebody who's not on a ketogenic diet to still be able to get the benefits.

If you want the benefits, especially the brain benefits, the cognitive performance benefits of a ketogenic diet, but you don't want to go zero carbs, which I get, uh, then you just you you take one of those shots and then boom, 15 minutes. 15 minutes, it hits quick your body and your brain uses it very quick. It's a it's like jet fuel for the brain. So, the brain's like, is it is it because it I mean, still got to go through the digestive process to then get out.

It gets absorbed very quickly and the brain sucks it up very very quickly. Interesting. Interesting. Interesting. Very, very quickly. It's a very it's a clean source of energy. So your your all your your cells love ketones, but the brain is really really Is that because like you know when you u you drink things and under your tongue how you're certain like No, it goes through the it just gets it still just gets absorbed faster. Yeah. So 15 to 30 minutes is what you Yeah, that's quick.

Yeah. So if you if you can actually test you can use ketone strips and you can pee on them and you can see 30 minutes later later later it'll come up. Yeah. Wow. Wow. Wow. Oh yeah, that works really well. dose liver support has been shown in studies to lower the liver enzymes you get when you do your liver tests. Okay, so ALT, A, it makes your liver function better. And all you got to do is take a little dose of it every day. It's a few ounces.

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Get 25% off your first month subscription. Back to the show. show. show. This segment of the podcast is brought to you by Mindpump Fitness Coaching. This is the number one course that teaches trainers and coaches how to build sustainable six figure plus businesses and careers in fitness. Look, it's roundt based. So, you can hear Adam, Justin, and myself teaching you how to build a better business, get more leads, close more deals, close bigger deals, and be more effective trainers. By the way, our course is nationally recognized.

In fact, it gives you 1.9 CEUs with or for your NASM certification. Find out more at mindpunfitnesscoaching.com. Our first caller is Jaclyn from New York. York. York. Hi, Jacqueline. Hi, Jacqueline. Hi, Jacqueline. How you doing Jacquine? Hello. Hello. Hello. Hey guys. Um, thank you so much for taking my question. I've been listening to you guys since like 2019, like end of 2018. So you guys are phenomenal. Oh Oh Oh yeah. Um so I'll just get right to it. So I'm from Long Island. I played three sports growing up.

Volleyball, basketball, and lacrosse like all the way growing up. Um went to college for lacrosse and I actually played five years because of the co year. Um we all got eligibility back and basically my whole life and career, everything was set out for me and like planned through. So, all of my athletic training, all of my lifts, my diet, nutrition, everything. And it went into overdrive when I got to college. Um, we met with like nutritionists, dietitians, we had a strength training coach, we had um like a conditioning coach.

When you do conditioning, it's just you're running around for 2 hours. Um, so with that being said, I graduated officially in 2022 and that was it. I was done with sports and then I was kind of like on my own. Um, from there, I mean, I have I would say like all of your programs and the best like thing that I've seen with myself is like I kind of have to go to the gym with a buddy, but none of my buddies want to do it as much as I convince them.

It's just like life is in the way. We're all 26 and 27 and just life is there. Um, I've had three trainers. two of them don't train anymore and the other one the I basically was asking like I just want to get back into my college shape which I know now not a thing but um and the results were not great with like the other coach and so I've just lost complete trust in all of my trainers. I actually have an exercise science degree myself and my family I mean my both my parents lost about 60 lbs with the training and like nutrition that I gave them and everything of that sort.

I just can't do it for myself and it's insane. Um, and I do think like the athlete mentality is crushing me. I think when I make programs for myself, I go full in and then all of a sudden I fall off and I try something else and then and then I just don't go and then when I don't go, I start stressing out and then I go back and then I do something different. Um, but so right now I have two weddings. Um, my fiance is from Cyprus.

So, I have one in New York in April and the other one is in October in his country. I've been between 148 and 150 lbs since 2022. Um, and like nothing really happens. And I know the scale doesn't matter, but it feels like the muscle's melting off of me even though I feel like I'm training as hard as possible. Um, so I don't I don't know what to do. Yeah. Yeah. Yeah. Give Give us a second cuz Doug's got to pull up these pictures so Sal knows what sports you're talking about.

stupid. Oh, yeah. Lacrosse is a very Long Island. Island. Island. I know. I know what it is. I know what it is. Stop it. They're just teasing me. Listen. Um, so I got I got really good news and really bad news for you with I figured. I figured. I figured. So, the bad news, you've trained your psyche, okay? Your behaviors for years, for years and years and years to have two gears. This is This is your psyche. Two gears. all all go, all on, 100% off.

There's nothing in the middle. So, that's the the bad news. The good news is uh you're very coachable because you've always been coached. You just have to make the decision to trust your new coaches or the different coaching. And it's going to be different than what you're used to. Cuz the challenge will be when you work with a coach who knows what they're doing is they're going to do things different than what you're used to. Because the way you used to train was for peak performance and screw everything else.

It was like, I'm going to be the best. I'm going to go hard. And that's really the priority in life. And so everything points to that. And you know what I'm talking about. This was your life. And so everything else can fall off. But now you're about to get married. You probably got a job. You're going to want to have kids. you're gonna want to have kids at some point. Um, you're still young, but at some point your body is going to get older and so it's just not going to be able to tolerate the same kind of punishment.

And so, you just have to allow yourself to be coached differently so that you could change your approach. That's the best option you have. doing it on your own is going to be very the hard I it's it is the hardest thing ever is to take someone like you and have them figure it out on their own. It's very difficult because it looks exactly like what you experience which is it's all on or all off and then you're like I'm all on and nothing's happening. Why why isn't this happening?

And then it's like forget it. I quit. Uh and and so here you know the reality is the switch is actually always on. It's just either all fitness or I'm off completely and it goes in that direction. So what it tends to look like is either I'm training my ass off and I'm hyperfocused or I eat like garbage and I don't do anything else. And so you see this quite often. You see this uh this is very common with high level athletes. Um in the in the past boxers were famous for this.

They become obese in the offseason and then when they're in camp they would get just you know super fit. Um and you just and this is a very difficult thing to do. the your best bet is to work with a coach that knows what they're talking about and allow there's there's a part of you that's good at this where you're coachable. It's just going to be different than what you're used to. So, don't question it. Just like in the past when your coach said did do this thing and what probably one of the things that made you an amazing athlete was you just did it.

You're going to have to do that now and then slowly it's going to change your behaviors and you're going to figure out a new stage of life. of life. of life. It it takes um it takes a really special coach too. one that has a lot of experience because the typical trainer will feed into what you like to do. They get excited. So if I if I got a hold of 25year-old me training you would like I would I'd be I'd do it wrong. I'd lean into what you love to push you and get and like we'd be high-fiving afterwards and I think that I'm doing the right thing.

But a a trainer that's been doing this for a really long time. It's going to be uncomfortable what I have you do. you're not going to like it and you're going to be like, "This is too easy. This is not enough. I want this. I want" And you'd be pushing and pushing back on me the whole time. And I'd have to be continuing to convince you that no, this is the right amount of intensity. This is the right amount of in volume. Trust the process. I got you.

You're at a different phase of your life right now. You're not a college athlete. That that's all you do is study and play sports hard and like you're at a different spa stage of your life. you're in a different time of your life and this is what's appropriate and just trust the process and I'm going to get you to where you want to be and it's going to feel great but it's going to be difficult along the way. And so this that that's what athletes are up there with some of the hardest exathletes are up there with some of the hardest clients I ever had to train and it wasn't because they lacked the discipline or the work ethic.

It was quite the opposite. It was because they were so used to a level of work ethic and intensity that was just not appropriate for what their body needed this stage of their life. Let me add to that, Adam, because the the the exathletes that have trained that did very well were the ones that that that that right. So, have you ever coached uh athletes yourself? athletes yourself? athletes yourself? I have. I'm lacrosse coach currently. Okay. Your best You know this. I don't have to tell you this, but I'll say it so other people can hear it.

M you the the best athletes you have besides talent and all that stuff are the ones who do what you tell them. Surrender the process like you tell and they don't question it. Yes, I'm going to do it. And those are the best athletes. So that skill that you have which is also there which is what made you also awesome was that you were probably coachable. If I talked to all your past coaches they'd be like oh yeah she's she's totally coachable. I hope so. You got to you got to use that again.

It's just going to look different. That's all. So, so, uh, you need the right coach 100%. Needs to be a mature coach. Yeah. So, we got to find you somebody who can, you know, speak to that specifically and also like play into the fact that you're very competitive, but direct that competitive uh mindset towards things that are benefiting you and really get into that psychology. Um, because like that's a superpower and I think that like, you know, just shifting into a different phase for me was really difficult.

Uh, and I had to be able to use that same like competitiveness into the discipline of doing the right thing that actually was like benefiting my body as opposed to just, you know, hammering weights and going as hard and as intense as possible. possible. possible. Yeah. Yeah. Yeah. Yep. Yep. Yep. And like the third trainer that I was talking about, cuz the first two quit um, personal training in general, the third trainer that I was talking about that I had for about like a year, they totally bought into like all the stuff that I was doing.

And like you guys said, it was like, "Okay, so you want to do do do eight sets of 12, you know, squats? Go ahead." I'm like, "Okay." And nothing happened in a year. So, yeah. No, no, no, no. That most trainers will do that. It's It's a tough It's a tough position when you're a young trainer and you're building. You don't know any better. I also want to keep my client happy. You like doing it. You're excited and stuff like that. You're not the common client, right?

The common client doesn't want to work hard. They have difficulty with discipline. And then you get all suddenly you get this client that's like, "Oh, I I love to go hard." You're like, "Cool. Let's do it." do it." do it." Kitchen sink at you. That's right. And it it's and it's totally the wrong approach. Just to make you feel better. By the way, this doesn't mean that you're never going to tap into tap into tap into Sure. Sure. Sure. that old feeling. But what it's probably going to look like for most of your life is most the time you don't train that way.

Then you have like short seasons, which is probably going to look like, and it depends on what's happening in your life, okay? But it's going to look like 20%, like 20%, like 20%, 10%, sometimes 5%, maybe when you have kids where you're getting after it and you're going to love it and you're going to totally love it. But the rest of it is going to look look very different. So I don't want to discourage you be like, "Yeah, you can never get after." No, you'll be able to.

It's just not going to be like that all the time. So I have a few coaches in mind that I think would work really well with you. Um so if you're open for it, Jackie, I'll have somebody call you and um and I think you'll be in good hands and I think they'll take you in the right direction. Yeah, that would be awesome. Thank you guys so much. It's And I feel like I knew what I was going to hear, but I didn't I think the discouragement of like the three trainers that I hired just freaked me out.

out. out. And you know, I get that the hard there's there's a few types of clients that are very difficult to train that experienced trainers will do well with and everybody else will do poorly with. with. with. And one of them near the top are exhale athletes. if you don't have experience, uh, if you're not a good trainer in terms of experience, um, you're just going to do it wrong. And so, and you're just you're just in that category. But like I said, I have a few coaches I think would work really well with you.

So, we'll have somebody call you. The cool part is that you're you're reaching out to us with plenty of time. I I see your your two calendar dates of you coming up. So, it's plenty of time to to build your metabolism to do things right. And then you can even get a little bit of a sprint in there right before that you enjoy like right before the wedding, you know, and actually get great results for that hard work right before. But we want to build we want to build you up for that little sprint that you'll do first and not the other way around.

Right out the gates get into your sprinting. And that's just not where you want to be. Yeah. And you said one of them is in Cypress, one of your weddings. Yeah, one of them is in Cypress. Oh, that's beautiful. Yeah. Come on down October 11th. Gorgeous. Gorgeous. Well, hey, congratulations. congratulations. congratulations. Some weddings. Some weddings. Some weddings. We'll have We'll have somebody reach out. out. out. Thank you so much. You guys are the best. best. best. You got it. Thanks. Recording. Recording. Recording. It's funny. It's funny.

It's funny. Where's Cypress? Where's Cypress? Where's Cypress? Cypress is off the coast. It's in the med. Is it off the coast of of Greece? Am I tripping? I believe it's out in that. I don't know exactly. exactly. exactly. I know it's a it's a beautiful island. Uh I think it's near that whole area of like the Mediterranean, but I could be wrong. Maybe look it up. I'll look it up. Uh yeah, it's on the eastern Mediterranean Sea, south of Turkey, west of Syria, north of Egypt.

Yeah. Gorgeous. So, a lot of people wouldn't wouldn't even think of this. They would probably think that a easy client would be one that was an ex-athlete that's got the discipline structure. structure. structure. I remember the first time I got a client like this and I'm like, "Oh, this will be easy." It was hard, man. Yep. No, it's hard. Diet was hard. Training was hard. You would think diet's going to be hard, dude. I had this I remember where's the diet? Oh my god. I had this woman that I trained that was a highly competitive uh crew, so rowing, right?

They beat the crap out of you in that. Oh my god. And I remember she was like, "Yeah, I'm only eating this, that, and the other." I'm like, I'm like, I'm like, "How big is the chicken breast that you're eating?" She's like, "Oh, it's, you know, just a normal chicken breast." I said, "Can you show me?" I'm like, "That's 12 ounces. That's a big chicken breast." She like, "I used to eat this all the time." Like, "Yeah, dude. That's not a serving for you anymore. You're not you're not exercising four hours a day like you used to." It's hard too when you're a young trainer and you get a client like that, like we were saying, that is uh that likes to train that way.

Like it was fun. You know what I'm saying? She's like, you know, she's the one who's down to do the crazy box jumps and the sprints and the pio and all the crazy stuff. stuff. stuff. They can do all the crazy moves. Yeah. Yeah. And they want to do, but it's not what she needs. And uh so it'll take an experience, but one of our coaches will take good care of her. So, she's in good hands. And and she I'm the fact that we we're catching her right now.

Perfect. now. Perfect. now. Perfect. Her first wedding's in April. The other one's in October. We got time. Plenty of time. Our next caller is Skyler from California. California. California. What's up, dude? How you doing, Skyler? Hey, good morning. How you guys doing? Good, man. Good, man. Good, man. How can we help you? Nice to meet you. You, too. You, too. You, too. Uh, really, really easy question hopefully for you guys. So, I looked it up on Mind Pump AI and you've you've supposedly never answered this one before, so I'm curious to hear what you guys have to say.

Okay. AI sometimes. Again, ultimately it's really hopefully quite simple and I I've actually started doing it. So, I'm curious to see if you guys like what I've done. Um, so I've been really interested in the idea of functional fitness and so, uh, my wife did a great job on my birthday recently and bought me some gym rings, um, so that I can do some gym ring workouts and it's very similar to, you know, the suspension trainer, but I'm currently going through anabolic for the second time and I've been swapping out some of the anabolic workouts like the some of the anabolic workouts like pull-ups and, you barbell curls and things like that with gym rings.

Um, and I'm curious to know what your guys' thoughts are on, you know, how I should go about swapping out exercises for gym rings. Are there things to look out for specific exercises that would be good for it, etc. etc. etc. I I love that. I think what you what you're already doing Oh, yeah. What you're already doing is a good idea. Uh, your biggest challenge will be lower body, right? Right. I mean, that that's going to be Is your ultimate goal to get really good at the rings?

Uh ultimately my goal is to be healthy and functional and move well. well. well. Um I've only been doing strength training, you know, quote seriously for the last like year or so. Um and I already kind of feel stiffer and tighter and I just don't feel like I'm moving as well. Yep. We'll send you send you maps performance. The mobility in there and the workouts in there will be better for what you're looking for. Yeah. Yeah. Yeah. And then for you know uh rings are very technical.

So, yeah, there's a physical component that requires strength and fitness, fitness, fitness, but there's a technical component that is really about skill. And so, the the best way you'll get better at using the rings is to practice them often. them often. them often. Yeah. And I mean, if you wanted to model because it's so similar to TRX and suspension trainer, we actually have a program just, you know, using it uh specifically. But, um, I mean, the biggest value that I got from doing a bunch of ring training was, uh, you know, ring dips, uh, pull-ups obviously, and any of that rotation ability while you're pulling or pressing.

pressing. pressing. Uh, so really expressing that and then, you know, that body control and, uh, you know, strength, uh, you know, using those, I think it's very valuable. But I in combination with weights, I think is is the move. I mean, a more kind of generic answer was what I think you're kind of looking for, and I love that Sal sent over performances. I think I would run Matt's performance for all lower body stuff, and then my upper body movements, I would do the rings. Yeah.

And that's kind of what I was thinking you guys were going to say, and I was thinking about performance as well. well. well. Um, Um, Um, and so far, how I've been doing it on anabolic, cuz that's one of the plans of yours that I own. and I own a couple, but um I've been doing all of the low body obviously with the barbell, you know, exactly as run and I've just been swapping out some of the ones and even some of the barbell exercises for the upper body I'm keeping.

I've just kind of swapped out a few of them that seemed like a, you know, perfect one for one transition where I can still overload them cuz I'm in phase one and the strength portion and I want to make sure that I'm still getting the the heavy low rep weights. Um so that's what I've been doing. Cool. Cool. Cool. And yeah, I'm excited to try performance. That'd be great. Yeah. No, just, you know, and just just mentalitywise, um, when you're doing something like rings, it's not don't think of it as training body parts.

parts. parts. Yeah. Yeah. Yeah. Think of it as training movement patterns. patterns. patterns. Yeah. Yeah. Yeah. Sure. Sure. Sure. So, so when you lift weights, I mean, often, not always, right? Performance is movement based, but but but when you lift weights, often times it's body part focused. Chest, shoulders, you know, biceps, back. Uh, but that's uh getting good at something like rings. You don't want to necessarily think of it that way where, okay, this is a bicep exercise. this is a check. a check. a check.

It's really about just practicing movement patterns and that'll get you better at better at better at impression. So, think thinking from that perspective, uh, and Justin probably has the most exper Oh, not probably definitely has the most experience with this this this and I know you said you love dips like so would you like try and practice two or three or one movement on the rings and then you just take out things in the in a program? So, for example, like ring dips, you're getting a lot of shoulder, chest, and tricep action.

And so, that you're just going to practice that all the time. And then I imagine that you would just eliminate a lot of the shoulder, tricep type of work and and and chest work in the Is that what you would do? Yeah. Yeah, I would definitely uh have to um switch swap some out, you know, to to accommodate for that. And then there's also that like progressive ability within rings. of, you know, you turn it into a muscle up, like you get into the fact where you're up at the top and, you know, we can actually push out and and and work on the iron cross.

And so the the thing about it is like the rings bring a whole another level of intensity that you could skill train like that like you're saying, you could build up to to a degree that's really high level. So that's so that's my point and I think this is what S's trying to communicate is that the the rings in itself is it's its own almost like somebody who's asking us they want to play soccer and they play they want to play soccer and they want to lift weights also and we're like listen you're you focus on just playing soccer and then we'll supplement with some lifting.

Exactly. So, what that might look like is like you're doing rings almost every day or every other day and you're just kind of practicing these movements like you're trying to get good at the muscle up or you're trying to get good at the dips and then you lift a little and primarily probably lifting lower body stuff since a lot of that stuff is going to put a lot of demand on your chest, back, shoulders, arms to get good at the rings. And so, what it looks like is you're doing rings a lot throughout the week and one day a week you're probably doing a a lower body type of weightlifting routine.

That's probably what's going to serve somebody who's trying to get good at the rings and stay kind of mobile. And I like the idea of using performance exercises. exercises. exercises. I like that if you if you had like a few staple like uh you know challenges that you're really going to like stick with and build yourself up to with the ability with the rings. So that would be the muscle up, that would be you know front back levers. That would be uh you know anchor push-ups.

That would be uh what was the other one I was trying to think of? I think that iron cross. Iron Cross. Thank you. That's that would be your That's that would be your bangers right there for sure. Sure. Yeah, absolutely. And ultimately, you know, I I think the idea of getting good at gym rings is fun just because it sounds like a fun challenge. Um but ultimately, you know, I'm going for just, you know, movement ability in all the different planes. So, I think that works perfectly.

And I was joking with my wife that that my 30s, which I just started, is the the decade of the Iron Cross is what I joke her Cross is what I joke her about. So there before I get 40, I want to be able to hit an iron cross. Just so you know, watch how strong you get though, just focusing on that. Just so you know, it's one of the craziest bicep building movements you could do. could do. could do. I I believe that. And this is why too I say like if if I'm doing those movements that Justin, I'm just trying to practice that as if it was a sport.

And then once a week I'm probably doing, you know, some of the leg stuff for mass performance. That's it. That's leg stuff from Mass Performance and then I'm doing all practicing the rings of movements that we just talked about and then you're throwing if you do anything else it's mobility work that's from performance to just Yeah. And but just to add to that don't if you're doing you're going out to your garage or whatever to do the rings. Don't think of it like a workout. Okay.

It's not like you're doing a max workout. You're going out there to practice. practice. practice. Yeah. Yeah. Yeah. That will get you way better and stronger than going out and like trying to get a workout. Yeah. Yeah. You just go out there and practice all the time, you know, 30 minutes and you'll get you you'll progress. progress. progress. Skill development. You're building a new skill. skill. skill. Yeah. Yeah. Yeah. Yeah. Sounds great. Cool idea, though. Yeah. Yeah. Yeah. Yeah. Do it, man. We'll get strong, man.

Definitely. Sounds great. Sounds great. Sounds great. And really quick, I just want to thank you guys for something very specifically. Um, my wife and I, we've been married for a while. Um, but she she has endometriosis and she's had two surgeries for indometriosis and we've gone to naturopaths, you know, we've done all the clean eating, we've done everything, you know, everything. And, you know, symptoms got better, blah, blah, blah. But they started getting real bad and it was only thanks to listening to you guys um, that she was willing to go on a reverse diet.

And within 3 weeks, her reverse diet completely changed her life. you know, every month she was getting seriously bad migraines and all sorts of things and, you know, throwing up and it was it was bad and we thought we were going to have to have another surgery, but again, thanks to you guys, reverse diet. Within 3 weeks, she gained like 5 lbs and hasn't had a migraine since. Amazing. Amazing. Amazing. Yeah, it is kind of kind of absolutely wild. I don't know how a naturopath didn't, you know, recommend gaining some weight, but yeah, thank you guys so much.

Yeah, you got it. I'm glad it changed our lives. our lives. our lives. That's awesome. That's awesome. That's awesome. You got it. Thanks, Skyler. Yeah. Have a good one. You too. Have a good one. Is uh metabolically that's why? No idea. Typically you're looking at improving insulin sensitivity, but it depends on the individual. I wonder if she was like super undereating and Yeah, it had to be that. Yeah. Yeah. I mean, my sister my sister's been riddled with that for a really long time. Um I I'll have to ask her about when she's gone through phases where she's really really and she she not I know she's more sensitive for sure when she's when she's lost a lot of weight and she's low calorie then then that she doesn't have that same metabolic and so maybe building the muscle allows that and so she's not getting the autoimmune but that's interesting.

That's the first time I've heard that. How long did you just do rings for Justin? You did it for a while, right? Yeah, I did it almost a full year where um I yeah, I took this certification that was all gymnastics based and so I was really trying to move this this crazy like Clydesdale body around uh doing stuff like that. And then um yeah, I I was messing with them for a long time. I did some weights, but for the most part I was trying literally to get a muscle up and I was trying to do a lot of these front levers and things and it was like my legs are really heavy.

Oh my god. Would you the the leotard too? I definitely did it and it was Yeah, it was was was Why would I wear a leard? Why would I wear a leard? Make one that size, bro. Look like a onesie on them. Yeah. Yeah. Yeah. No. And I did most of it at my house. Did I tell you guys when I was uh I mean you wear a leard? Listen, I never competed in powerlifting. powerlifting. powerlifting. Okay. But I trained like a powerlifter for a for a season.

So you wanted to win? I bought a singlet. Why did I do that? Of course you did. Why did I do that? In my in my own gym. I just worked out in it for a couple times. times. times. No, you didn't. Yes, I did. Oh my god, I wish we were friends back then, too. Oh my god, I wish you would have prevented it. Help me. No, I would have encouraged it. You look so good in that. You would have lied to You would have lied to me.

me. me. I would have lied to you. I would have lied to you. Let you do it for a long time and then I would have made fun of you for news. Whoa. Whoa. Whoa. Oh god. Oh god. Oh god. Our next caller is Rob from New Jersey. What up, Rob? Hey guys. What's up, man? Happy to be here. Really enjoy yourself. Yeah. How can we help you? So, um I'm 53 years old and I basically I seem to grow and I don't know why. I uh I think I'm doing everything right.

Um my nutrition I think is where I needed to be. My workout intensity is is high. Frequency is consistent. Um I think the two factors for me are sleeping and stress those are the two things I I really can't say are are optimum optimum optimum that that that that paired with the results the results the results that paired with uh the consistency and the intensity could be your problem. Yeah. So, if you already know that you're not the best at sleeping, you've got a little bit of a stressful life, uh, and then you also, uh, hit the gym pretty intense, this could be the exact reason why you're not seeing the results that you deserve.

Tell me about your sleep, Rob. What's going on? going on? going on? So, my I'm up early in the morning. I start my day at 4:30. Um, I'm trying to bed at 9 or 9:30. And um I I have built sleep. I wake up with thoughts and ideas and and sometimes I'm up at at 3, sometimes I'm up at 2:30 and that's when my day starts. How long has that been happening? My whole life. Okay. Okay. Okay. Sometimes reducing uh training intensity and volume helps with sleep.

Um do you take any supplements before bed? I do. I take zinc, magnesium, and um that's it. Before bed, that's all I take. I take. I take. Try epigenine. Try epigenine. Try epigenine. Epigen. Epigen. Epigen. Epigen really it helps a there's a lot of data now coming out. It's the one of the active components in chamomile. Okay. Okay. Okay. You can also add theineine to that if you want to add one more thing. Um and those two things I've had the best success success success uh with the people that I've worked with that I've helped.

Mhm. Um, other than that, here's the other thing, too, Rob. You You look fit, dude. You're 53. You might be a little hard on yourself. yourself. yourself. Yeah, you do look good. You look good, bro. Yeah. Well, well, thanks. Yeah. Yeah. Yeah. I appreciate that. Um, but I think I should look better. Then who? Let me ask you. When you're around your 53 year old friends and you guys are all hanging out and you're at the beach or whatever, you're doing stuff like stuff like stuff like who who looks the best?

How how much how much further are you than them in terms of uh fitness? Yeah, I would say that I'm I'm I'm more fit and more active and more able than a lot of my friends that are my age. So, we we all work on cars and my friends have a hard time getting around or under the car or something and I could easily roll around and slip over the car and jump around and do all that kind of stuff. So, I'm happy about that. And that is one of the motivating things for me to stay fit is so that I could do this kind of physical work for a long time.

time. time. Good for you. Yeah. Yeah. Yeah. But also, let's be honest, it's a different universe, Rob. I I I know people in their 50s and uh you're in a completely different universe. universe. universe. Split. Yeah. Split. Yeah. Split. Yeah. Right. So, so that's that's I'm just trying to communicate to you that don't be so hard on yourself, but maybe I could send you a program to follow that will help you out a little bit and then try those supplements before bed to see to see how they help.

How many days a week do you do you work out? Three, sometimes four, but always three. Do you have a home gym or do you go to the gym? the gym? the gym? Uh, I have a gym. I live in a uh apartment building and we have a uh a gym in the building. Okay. Okay. Okay. Maps 15, dude. Of course. That's the first place I went was that direction, especially since we haven't got into what those routine. You seem like the type of guy that that pushes while you're in the gym, too.

I mean, are you training pretty intense? I I do. Yeah. I mean, I don't have a lot of time to be in the gym, so I I don't do a long drawn workout. I want every every move to be effective and meaningful. So, I do I push hard, strict on my form, and um I try to make the most of of every rep. every rep. every rep. Yeah. Rob, if you'll if you'll give us just give me three weeks, okay? I'm gonna send you Maps 15.

You're not going to like it. But in three in three after about three weeks, you're going to love it, though. Yeah. Okay. Yeah. Okay. Yeah. Okay. You're going to be in the gym medicine. You're going to be in the gym about six or seven days a week, but you're only going to be in there for about 20 minutes. minutes. minutes. You're only doing two exercises a day. That's it. That's it. Okay. And after about 2 weeks or so, you you'll start to see yourself get stronger and feel better, and then you'll know it's working.

Okay. Okay. Okay. So, I'm going to send that to you if you if you if you're okay with trusting us for a couple weeks. Oh, that's why I'm here. here. here. All right, I'm gonna send that to you. And I and I see I already I already saw you're pretty good. You you you exceed your protein goals. You're good on you're good on food, it looks like. I mean, and so that's since you're just keep doing that. And I and I I really do think it's the volume and intensity you're probably getting.

getting. getting. This may unlock uh those gains for you. Yeah. Hopefully we start seeing a little bit improvement just a bit a little bit improvement just a little bit of improvement sleep and the reduction of intensity and volume on your training. I think you're going to see results from that right away. Yep. Another thing about my eating is I could eat more. Like I'm I'm always hungry and I'm always eating good whole foods. I'm not eating any junk at all. Okay. Okay. Okay. Um and I could eat more, but I think that I I start to see a layer of fat when I when I increase my calories more.

How lean are you? Um I don't know what my percentage is, but currently you can't see my abs. You can or you can't? Can't. Okay. I mean, if you're going to build muscle, you're probably going to gain a little bit of body, but you don't need to go in that big of a surplus to gain strength. gain strength. gain strength. Yeah. Yeah. Yeah. So, I'm assuming a guy like you, you're pretty probably pretty structured. So, you probably eat right around the same kind of things every day.

Yeah. Yeah. Yeah. Okay. Add like a a 250 calorie meal, just just an additional small meal and that's it. And then follow Maps 15 and that should be enough to to start to see some muscle growth. Is it is there a certain time in the day? Like is it like a middle of the day you find yourself extra hungry? Is it at night? Is there a certain time? Just uh I could probably have one more meal during my workday. During your work day. Yeah. Yeah. Yeah.

Go for it. Yeah. Add a add a cottage cheese or a Greek yogurt type of something that's like a nice balanced like easy 200 300 calorie type. That's it. And just that's it. And that that little bit of an increase with the reduction of intensity. I think we see an improvement in sleep and I think we build some muscle. muscle. muscle. Yeah. I wouldn't be surprised if you gained a few pounds of muscle at the end of the program. Yeah. I'd love to hear back from you.

I'd love to to touch bases with you. Give us give us 30 days. Let's get you back on. All right. Great. Yeah. Yeah. Let's do that, Rob. You got it, man. Thank you. Thank you. Thank you. All right, man. Yeah. It's always It's always So, so I I was just thinking about this this morning. I'm in the gym working out and there's a you know, I go early, right? So, you see the regular crowd and you'll see people they appear to be in their 50s, 60s fit.

Mhm. And you know, you just you get used to it because you see these people. But when you're fit and you're older, the older you get, as long as you maintain your fitness, man, you anomaly. It is so different than the average person that age, it's so different. You're 65 and you're working out. Your friends are on medications and hurt all the time. Yeah. Yeah. Yeah. That's the difference. It's like, I work out and I I can do that and I feel good and my friends hurt all the time and they're on seven different medications.

That's crazy. Yeah, it's amazing. So, you know, just talking to someone like you tell he's fit. You can see can see can see he's doing great. It's like, you know, sometimes too cuz you know, okay, we can make improvements, but sometimes like take a, you know, look at look at the big picture, big picture, big picture, you know, and be like, "Oh, yeah, that's right. I'm doing pretty good, man." Well, yeah, there's no doubt he's he's healthy and fit. He's healthy and fit for any age.

You could tell, you could tell he's not like So, even though he can't see his abs, we've talked about this before. I mean, he's probably Yeah. probably in the low low teens of of body fat percentage, which is very healthy for 53. But I also get too if you're the guy who's eats whole foods, you're very consistent with your protein, you're training four days a week, you get after it in the gym that hey, shouldn't I be couple tweaks? Yeah. Shouldn't and and and a lot of times what it and my right away when he said that sleep and stress isn't the best of things and then he gets after his workouts to me it's like it's very obvious.

It's like I pull back on that intensity and that volume, bump calories a tiny bit and he should build some muscle. Totally. Totally. Totally. Our next caller is Kayla from Louisiana. Hi Kayla. Hi Kayla. Hi Kayla. Hello. How you doing? Hi guys. Hi guys. Hi guys. So first of all, this is for real and I'm just going to read what I wrote. Okay, Okay, Okay, before I introduce myself, I just want to say I found the podcast about a year ago and I've basically been binging it ever since.

ever since. ever since. Awesome. Awesome. Awesome. Going back through many episodes and this isn't one of the compliments. Your content has truly shifted how I view health, fitness, and I don't say that lightly. that lightly. that lightly. Thank you. Awesome. I shout your name through the rooftops. Recommend you guys to everyone I know. And I also want to shout out to Doug. The production quality, the flow, it's incredible and it's not unnoticed. A A A and in your recent episode with Roxan, which I absolutely loved, you mentioned how people are often surprised at how you're exactly the same off air as in person.

And that's where you're so impactful. Your authenticity truly shows through the show. So that's my thank you. you. you. Thank you. Thank you. Thank you. Appreciate it. Appreciate it. Appreciate it. Now on to my question. My name is Kayla. I'm from South Louisiana. A true Cinjun through and through. I'm a 37year-old retired business owner now domestic engineer, CEO of this household. I'm a mom of four. My kids are 84 6 and two. I've always been very active my entire life. I've played sports. And in the last three almost four years, I've gotten really serious about my health, fitness, and longevity after having my third child, which was my first daughter.

My first two were boys. And after becoming a mom to a daughter, it really shifted how I thought about modeling health, strength, and my selft talk to be very honest and vulnerable. I am a self-proclaimed recovering body dysmorphic, arthorexic, scale addict. I've done a lot of work around this mentally and I've come a long ways, but the scale can still be mentally loud even when the process is sound. I'm about two and a half years postpartum from my fourth baby, another girl. I've been working with an online coach since June.

We've started a we started in a deficit and I lost 10 pounds and then we transitioned into a build, which I'm currently still in a build. Training wise, I strength train 5 days a week. Two glute hamstring days, one traditional lower, one push, one pull. I average about 10,000 steps a day, often quite more, which is easily done with the lifestyle of four kids. And we're just active. I play tennis once a week, doubles. I do Pilates and yoga on the weekend as part of my active recovery.

I'm very disciplined, honestly, to a fault. Kind of like S. And consistency and discipline have never really been the issue for me. Little body composition context. After my third baby, when I was in arguably the best shape of my life, my DEXA put me at about 20% body fat. My most recent decks of this past December put me at about 15% body fat, which I don't share as a flex, but to illustrate that my goals are about performance, longevity, and sustainability. We've continued increasing calories. I'm currently at about 2,300 calories, 120 protein because of some gut issues.

We've decreased my protein for digestion, 300 carbs, 70 fat. My metabolism adapted really well. Like, we kept pushing food. My body composition just improved noticeably stronger in the gym. The improvements in strength and performance have honestly been the most validating part of this whole process. For most of the reverse, the scale did not move. The scale has stayed stable within three lbs. And then I had one week where the scale legit went up 12 lbs in a week and it devastated my mental health. Admittedly, since submitting the question though, one very important variable that came to light was I started a very high dose of a cortical steroid with a tapering protocol because of some gut issues.

whole separate conversation. But once that medication kind of leveled out, my weight stabilized again back down to basically where we started the build. So I understand now the spike was not purely body composition related, but the question still stands because even when the changes are explainable, the mental process can still be challenging. I think most of us, especially women, know the technical how of a bulk, a build, calorie surplus, progressive over, adequate protein, where the struggle isn't necessarily the knowledge, but the managing the expectations and the mindset while the process is actually unfolding.

And this is where I want your clarity. What is realistic weight gain in a bulk? Over what time frame should it be evaluated? When starting a cut, how aggressive should that cut typically be? Is it only carbs and fats that are adjusted while you keep your protein? What's a realistic rate of fat loss during a cut that still supports strength and muscle retention? And on the mental side of things, how do you help clients distinguish between normal expected discomfort during a productive bulk, excuse me, versus signs that something really needs adjusting?

And for those of us who struggle, scale fixation, body dysmorphic, what are the best ways to track progress, measurements, photos, performance, dexa, what do you recommend without letting the scale undermine your mental health? Like I said, I think a lot of women want to build muscle, but on the mental side, trusting the process through the normal fluctuations is often the biggest barrier. Love your perspective on that. And if you're still with me, not sleeping. Thank you for listening. I really appreciate your insight time and I really do look forward to your insight on this one.

Great detail. Thank you, Kayla. Great detail. God bless you. I love you. Great questions that I'm not going to answer. I'm not going to answer a single question. question. question. Glad you got that out. Okay. So, so because I'm talking to you and you gave me a lot of background. 2-year-old right here. So, if you hear mommy, she's right here. No worries. So, you gave me a lot of context. I know who I'm talking to. So, here's the answer. And and this this is what's going to help you.

I don't know if you're going to want to do this, but this is going to help you. Stop tracking and measuring everything. Everything. Everything. Everything. You're not going to stop it. You don't even ever need a cut either, right? right? right? Don't track your your your DEXA. No more DEXAs. No more scale. No more studying yourself in the mirror. No more circumference measurements. Pay attention to the weight that you're lifting. That's fine because you're going to see that. Yeah. Strength. Yeah. Strength. Yeah. Strength. Stop tracking everything.

That's the only way you're going to get out of this. Yeah. And you you're you're going to be not only you're going to be fine, you're going to be better. Yeah. Yeah. Yeah. Because you're trapped in a cycle right now. And what you're doing, okay, is you're managing it or at least you're trying to manage it. So you know what the challenges are with uh, you know, dysfunction around, you know, fitness and nutrition. And so what you're trying to do is you're trying to fix it by controlling it, which is the exact opposite.

opposite. opposite. Yeah. Yeah. Yeah. Of what you need to do because the root of the issue is control. Okay. So it's like uh it's like I'm, you know, I'm trying to control my way out of a control issue. It's not going to work. It's just going to be the same. So try stop tracking everything and you'll be totally fine. totally fine. totally fine. You'll be you're going to be way better. you know it well it'll be extremely difficult is what it'll be but it's it is it's the path you you like like you've already said about yourself uh you don't lack discipline you don't act you don't lack movement you don't lack motivation you got you have all the tools to be a healthy fit person for the rest of your life the thing that is crushing you is the obsession with the cutting the bulking the dexa scan the all those things you you I mean you that's what you got to get rid of you got to get rid of all that stuff You you you it sounds what you're doing right now is you're reverse dieting for to go back into a cut.

You you should be reverse dieting to stay somewhere forever and not count calories. calories. calories. You should be reverse dieting to get to a place where you're like, man, I feel well fed. I'm strong. I have good energy. I sleep well. And I think I land somewhere around 23 to 2600. I don't know. I land somewhere know. I don't know. I land somewhere around I know I'm eating a good amount of weight or amount of food that maintains me in this healthy place that I don't really even pay attention to cuz I don't see huge swings down or up.

It's just our goal is to get to intuitive eating and to not be a tracker and wear and and and the motivation is how you started the conversation is that I don't want my daughter to see me weighing and measuring food and constantly in a a reverse diet to just get into a cut to do like no I want her to see me eat on a normal dinner plate like with everybody else and we and and and not be counting and tracking on my phone or checking my DEXA scan results.

Kayla, what are you scared of? Not having a goal, I think, is part of it because I feel like like like I don't know. So, back in October, I had a very hard fast goal. Um, I was actually very honored to be part of a magazine photo shoot for Strong Magazine. And with that, there was a goal, right? So, it was very dialed in, per se, in terms of I knew the goal. And now it's like when I don't have a goal to shoot for, I don't know like how I don't if I'm not tracking or if I'm not keeping track of the weights I lift.

Like I don't know. I don't know if that makes sense. There's no It does. But we got to get further. further. further. I agree with you about the control thing. I know this about myself. I do have control issues. Yeah. So So I know this about myself. So being afraid of not having a goal is not really what you're afraid of. It's it's what you think's going to happen when you don't have a goal. What do you think's going to happen? Oh, well that's an obvious one for me.

What is it? It goes back to my root of I the scale. Say it. It goes back to looking in the mirror and not liking who I look. Yeah. Yeah. Yeah. How I look. What do you think you're going to look like if you don't have a goal? I guess it's not that I don't have a goal. Um I don't know. That's an interesting question that I think I would have to think harder on. But I think you are correct that it goes back to that fear of I don't know.

And I say that my goal is health and longevity, but sometimes aesthetics still get caught up in there. You got to say what you're afraid of so that you can hear it. What do you think's going to happen? What's the fear? What's going to happen to Kayla if she doesn't have a goal? Trauma from way back when surf surfaces through this. you're going to make me cry because I know why sometimes it's not to say superficial, but sometimes I feel like it can be superficial when that's not the long-term goal.

And I fear that I go back to not liking who I see in the mirror physically. physically. physically. Yeah. Yeah. Yeah. And that's not that's not good. But Kayla, I got to tell you something, hun. You're not treating yourself like you like yourself right now. I hear you say it all the time. And I I hear your voice in my head. Yeah. It's so so you got to think what what do you what is the fear? What's going to happen? What do you think you're going to look like?

That That That Yeah, you're not. No, No, No, that's not going to happen. No. And you got Listen, you got four kids. Yes. Yes. Yes. Your value to them is not if mom is 15% body fat. body fat. body fat. I see you, baby. Yeah. That's not your value. You got to let go of it. And here's now here's the thing. You can't just Well, you're going to pass it down. Let that be your motivation. Make me cry. Yes. Yes. Yes. That's And that's what I would say to you if I was coaching you that let that be your motivation.

You can't And I look, you can't just not do something. So, I'm going to tell you what to do, okay? Focus on enjoying the workouts. Focus on enjoying the nourishment that you're doing. Focus on the freedom of breaking free from these chains. That's the focus. So, when you go work out, have fun. Mhm. Am I having fun? Yes. Yes. Yes. You know, honestly, S, I do I thoroughly enjoy my workout so much that I wake up very early to get it done because I love it.

Good. it. Good. it. Good. I really do. Just focus on that. I I I like when I when I'm training somebody like you, I really like to take you into a workout routine that's so different and that's all we talk about when we focus on like for example um I don't know if you've ever done something different and weird like old timey where we're doing these weird kind of movements and we and we get more into that like we get more I haven't looked at that one with the windmills.

windmills. windmills. Yes. I always talk cuz I have a few of your programs. I don't think I have old time time time and that and someone like you, I love to move into a place like that. It's so drastically different that it it forces you to just think about the movement because you're like, I've never done this. This is weird. And it's like, yes, let's get all into that. Let's get all into trying to figure that out and getting good at that and moving that way.

and move away from looking in the mirror the scale my DEXA scan and try and like and if you just do that and you eat the way you've always ate which is healthy and good and you don't weigh and track and measure about it you just make the same choices you've always made when you're hungry you're not going to blow up up up it's not going to happen but look you're not are you open to working with the code are you yes it is super scary I'm speaking from personal experience can I tell you what I just recently did I got rid of my scale you got rid of the scale I've been listening yes and when You said that.

I'm like, that's what I need to do. Yeah. And you know what? I hate it. And you know what? Because I weigh myself just like you every single morning when I don't weigh myself. Like I wonder what I weigh when we're camping. I don't I used to bring a a scale camping with us. How ridiculous. Yeah. Listen, don't don't Yeah, I get it. Listen, you know what I started doing? I started using circumference measurements. I caught myself the other day. day. day. I'm like, wait a minute.

What am I traded one thing for something else? Um, are you open to working with a coach? coach? coach? I've often heard you guys talk about Karen. Karen. Karen. Yeah, Yeah, Yeah, that's the one that I've often hear you guys talking about. I am absolutely open and willing. I've actually had a call scheduled, but the timing I've always had to cancel because hashlife for kids and it's just it's never came to fruition just because I'll have her call you. Yeah, Yeah, Yeah, let's have her call you.

And what you're going to have to do is just follow what she tells you because you're going to hate it at first until you until you start to figure it out. It's super hard. Are you kidding me? me? me? Yeah, Yeah, Yeah, it's super hard. But that's the the the move is to invest in yourself and outsource it right now so you so you can just let it go. Okay, I've got a coach who's really good at what they do. And I'm just and I'm going to take my competitiveness that I have or my focus that I have on listening to what they have to say and following what they have to say.

And then also somebody who gives you that consistent feedback because you need to hear it. I'm definitely uber competitive. Yeah. So So yeah, and and we'll we'll put it towards the right. You know what too? Like trying to control everything is exhausting. It's going to feel so freeing when you let go of these things, but it's so scary. Ken, Ken, Ken, I was just going to say though for sake of you don't have to answer today on the call, but I do know that I posed the question on the ka too and I there was a lot of people that actually said it was a good question.

So maybe for other women who want to manage whatever. I don't know if they're as quote extreme as me because I I know this about myself, but just the the the hard facts about expectations because I do think that is a hard part. Like when the scale jumped on me like that, it was um Well, look, you you are you are way more way more common than you think you are. This is this there there's a there is a lot of women that struggle with this is most of our career.

The reason why we can articulate this is because it's been decades of talking to people. I none of us were that good at 23 talking to someone like you didn't know what the hell we're doing. But years and years and years and years of helping a lot of people and what we always say on the podcast I know you hear this is like the hard part is the psychological part. It is not the physical part. physical part. physical part. It is not the discipline. It's not the it's like it's the psychological part.

And that's the value of the coach is having somebody who understands that who is constantly communicating with you and knows that about you. Like you don't need somebody who's going to measure macros and and adjust calories for you so much as to talk to you and say you're going to be okay. We're doing the right thing. Trust me. And you know like a 12 lb weight gain in a week is impossible to be body fat. It's impossible. It's impossible. It's impossible. Objectively I know that you know what if you didn't weigh yourself all the time.

It wouldn't have freaked you out as much. You might have felt something and you be like what's going on? It was obvious though. I looked you were probably puffy. You were probably puffy. Yeah. Yeah. Yeah. You're holding a bunch of water. You're holding And see, if I was coaching you, that's what I say to you. I don't even worry about You're holding a bunch of water right now. That's right. That's right. That's right. You're holding I know what I'm controlling your diet. I know what's going on with your training.

I know your steps. Don't worry. I know what that is. That's water. You're holding it. And could be a hormone thing. Could be a shot we took. Could it could be a lot. It was a steroid. Yeah, of course. Of course. And I would tell you, and that's what you see in the mirror right now is the a puffy version of you right now holding a bunch of water. Don't worry, that'll release. It'll come out. And and you saw it did. But that's the value of the good coach is that when that moment happens, it doesn't spiral you out of control or keep you up or stress you out cuz I I let you know right away like, "Oh yeah, don't even trip.

You're holding water right now. I can see it on you. It'll release." release." release." Yeah. Yeah. Yeah. Bring high school. Yeah. That's what I would say to you. No, this this is going to be great. This is going to be great. We'll have a coach call you. call you. call you. I think this is going to be great. It's going to be hard, but you're going to come out of this and you're going to be so much happier. Yeah. Yeah. Yeah. Um Okay. Um Okay. Um Okay.

Yes. Trust. We got you. Okay. Let's do it. You know what? Listen, you were quiet today, man. I mean, I'm just listening. He when he gets emotional, you That's why he knows if he gets scared. I don't want to cry. No, that's awesome, guys. It's awesome. You guys are awesome. We'll take care of you. God bless you. We're going to have someone call you. All right. All right. All right. Cool. Thank you. Thank you. That's tough. That's tough. That's tough. Yeah. Yeah. Yeah. That's tough, too.

Yeah. Yeah. Yeah. Yeah. And all those questions she asked, like, I'm not going to answer that. She even she she tried to get it she tried to sneak one past at the end. Just for other people listening. Nice try. I'm not going to answer that for you. Here's a hypothetical. Yeah, but I have a friend. No. No. No. No. It's tough, dude. I live it, man. I know what it's like, dude. It's it's really reallyast. really reallyast. really reallyast. It's it's always in the background. It's very very difficult, but um it's it's not taking care of yourself.

And it is trying to control everything. That's what it is. You got to you have to surrender and outsource. And and the tough part I feel for the other listeners that can relate to that, it's also outsourcing somebody who actually really knows what they're doing. doing. doing. Of course, because again, uh you go to the wrong person. Yeah. You you know, a trainer who's just going to focus on macros with her and then and that. So it sounds like that's what she's done. Like she's got someone who's Oh, we're reverse dieting.

It's like last thing you need to be doing is overly focusing on anything. Yeah. Like she she's reverse dieting in order to put herself back into a cut, which she doesn't about this. I talked to I think I talked to you about this Justin off air. Uh there's a guy named Jonathan Piao that talks about the roots of fairy tales and what they meant and the fairy tale and I think it's Sleeping Beauty if I'm not mistaken. Uh the one where the the evil the evil queen is like mirror mirror on the wall.

Who's the fairest? Is that okay? Yeah. Yeah. Yeah. The what you know what happens in that story? This evil princess says this the mirror says oh the fairest in the land the most beautiful is this young woman right? Snow White. Snow White. to corrupt this young lady. She gives her a gift and it's a mirror and a brush. Yeah. brush. Yeah. brush. Yeah. And you think, how does that corrupt this beautiful obsess about herself? Because now she's now she sees her reflection and she's aware of her beauty.

beauty. beauty. How crazy is that? And that's like like I wonder if we didn't have mirrors and scales and scales and scales and and all that. How many, you know, there's a lot of people that would benefit from not looking at those things all the time. Yeah. Yeah. Yeah. All right. I know you like that episode. If you did, check this one out. shredded, ripped, defined, singledigit body fat. body fat. body fat. Yes, Yes, Yes, you want to get there. Let's talk about it. it. it.

Difficult. And is it worth it? That's a follow-up question. follow-up question. follow-up question. Yeah. First off, we got to say, okay, so singledigit body fat obviously body fat percentages uh that could be represented by one digit like 3%, 5%, 6%, 9%. That's uh ripped for men. For women, add 10%. add 10%. add 10%. Yeah. Don't Yeah, exactly. You go you go up about