How to Catch Fire for Fitness! (Fall in Love With it and You’ll Always Do it.) | Mind Pump 2794

Key Takeaway

The real secret to fitness isn't willpower or discipline—it's falling in love with it. Those who maintain lifelong fitness habits don't focus on how they look; they focus on how fitness enhances everything else they love: relationships, mental clarity, energy, productivity, and purpose. The body changes are merely side effects of this deeper relationship. To catch fire for fitness, connect it to what you already love in life.

Episode Overview

This episode explores how to build a sustainable, lifelong relationship with fitness by shifting focus from physical appearance to the comprehensive benefits that enhance all other aspects of life. The hosts discuss how the fitness industry oversells aesthetic results while underselling the transformative effects on mental health, relationships, productivity, and overall quality of life. They emphasize that loving fitness is a choice and skill that anyone can develop by connecting exercise to the things they already value.

Full Transcript

Transcript of How to Catch Fire for Fitness! (Fall in Love With it and You’ll Always Do it.) | Mind Pump 2794 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

All All right, we're going to talk about the real secret to fitness. Here's the real secret. If you fall in love with it, you never stop doing it. Duh. But it's a hard thing to do. We're going to talk about that. How can you fall in love with fitness? How can you catch fire for fitness so it becomes your thing? Then you never have to worry about stopping because you love it. Let's get into it. That's the secret. Yes, it is. Love it. Listen, have you guys ever met ever met somebody that genuinely loves fitness who doesn't do it?

No. No. No. Yeah. Yeah. Yeah. That's it right there. What do you think? Do you think that um the people that do fall in love with it were like kind of like meant to fall in love with it or do you think that anybody can learn to fall in love with it? it? it? Such a great question. Such a great question. If I didn't train people for 20 years, I would have maybe thought it was the first one. But I trained enough people over 20 years and it took me the last of the back half of that because the first the first half of that I wasn't good at this.

But the back half of this of of my career, the last 10 years, uh this started to become uh the focus. This is where I placed my energy. Um, and uh, it became a success story and a good p a large percentage of my clients, the majority of them in the back half, I got them here. Now, they didn't become fitness fanatics. There's a difference. A fitness fanatic is actually somebody who struggles with working out too much. Yeah. Yeah. Yeah. Who struggles with it becoming too high of a priority.

And these people tend to work in fitness. Um, I'm when I talk about fall in love with fitness, it's like, you know, I had a good and I know you guys did too. We talked about this uh where I got pretty good at getting people who struggled with being consistent through training and coaching and working with me over the years to where they loved it. It was a part of their life and they never stopped. To this day, um there's many of these people that I'll see or talk to who still work out who I remember when they hired me.

Uh it was an on offagain struggle. So, you can do it. You definitely can do it. Yeah. And I think the general public I'm sure there's that sense like when you kind of propose that question where their perception of the gym is like well they love it already and these people are already gravitating towards it. I just I'm just not that kind of person and it's it's like this self-fulfilling kind of justification. um when in fact yes it there's and I think that's that's always been sort of something I've wanted to address is like what are the different ways we can present it how how many different angles can we find to you know for that one thing to really resonate to that person that yes it is for you it's literally for everybody but we have to find that pathway for you that it makes sense for you to get in and enjoy it totally 100% everybody can fall in love with it And I think of a lot of it like uh the same misunderstanding that I had around falling in love with a person.

There was a misunderstanding around that too. I think uh a lot of times people walk around and they think they're just going to meet Mr. or Mrs. Wright and this overwhelming feeling you'll just know you'll know will happen. But happen. But happen. But the feeling is always going to be there. Yeah. Yeah. it it and I remember later in my adult life learning that love is a choice it's action and so can can if you are waiting to fall in love with fitness um because you don't right now and you don't choose uh to love it then you may never find it and you'll never happen for you and so it takes action you have to start to take action and what to Justin's point Justin's point Justin's point maybe the the the way uh that you tried to fall in love with it.

Uh the modality, the extreme dieting, uh the the trainer or person who sent you in the wrong direction or who didn't meet you where you were at convinced you that loving fitness wasn't for you. Uh no, that's not true at all. We just need to figure out where you're at, meet you where you're at. um connect the dots to the other parts of your life than maybe the the ones that you don't care about or the ones that you've been misled about. Um there's so many other things that I mean every other aspect of your life.

The healthier version of you enjoys and and that thing more. So let's take take take the exercise nutrition part out of it. And so if I have a client in front of me says I hate to work out. I hate I hate exercise. I hate fitness. Okay. Tell me what you love. Yeah. Oh, I love spending time with my kids. I love to travel. I love to play basketball. I love to like you love all these other these other these other nature, whatever it is. Okay.

So, my defense to health and fitness is that all those things that you just love, do you really love those things? Guess what? I can enhance all of them. them. them. That's right. your relationship with your kids, your relationship with your spouse when you travel and go places, all these other things that you've already agreed or decided that you love, the healthier, stronger, fitter version of you enjoys all those things exponentially, exponentially, exponentially, magnified it. So, if you can learn to find a way to live a healthier, fitter, stronger life, stronger life, stronger life, even though maybe you don't enjoy going to the gym and you don't enjoy sacrificing the wine every night or exercise, what you will enjoy or the results from that and how it impacts the other things in your life, which then tends to result in maybe I do like this thing a little bit more.

So, I absolutely believe that everybody, even somebody listening who thinks they hate exercise or hates working out and nutrition or making food healthy food choices, you absolutely can learn to love it. The key and what good coaches do is they help those people connect the dots to the things that those people have already agreed they love and how pursuing a healthier version of themselves makes all those things so much better. Yeah, I like what you said about uh like uh you know loving an individual because that's what you're talking about as a relationship and what do we refer to uh when we talk about fitness.

It's a relationship. relationship. relationship. It is a relationship that you build with it. Um and if you do it the right way, you the relationship develops into one that um enhances what perfectly said, Adam, enhances the rest of your life. Um so I I love that example. I think that's a very accurate example. Um, I think one of the challenges with this is that the the media and industry part of fitness oversells by far oversells one of the effects of being fit and healthy, which is how you look.

Mhm. Mhm. Mhm. Now, that's a real effect. Okay. It's it's a visible effect. It is a real effect. If you're fit and the fit and healthy version of you looks different than the less fit, less healthy version of you and you tend to be leaner, you've got better muscle, uh maybe you look more attractive, you know, you look more vibrant, maybe you look more youthful. That's true. But what what we've done is we've sold that so heavily that that becomes not just one of the many values but it becomes northar northar northar the best value or worse the only value.

The only reason why I work out is because I want to look this way. The only reason I work out is because I want to look more attractive because I want to lose body fat to look uh a particular way because I want to look younger. And when you do that, um, this relationship you build with fitness will become a toxic one. toxic one. toxic one. Yeah. It's exactly parallel to a relationship with another person. The most shallow version of that relationship is just to focus on their looks and and that feeling you get by being attracted to them.

How long does that last? And and how, you know, what can you build uh off of that? It's it's it's a very narrow scope. We also have a sale. We have a new program bundle. It's called the couples bundle. Maps aesthetic, maps hit, maps muscle mommy, and the no BS six-pack formula. That entire bundle is over 50% off. Head over to mp Valentine.com. Here's here's what they've done is that by the way, it's not just the fitness industry. All industries um will, you know, sex sells.

That's what they say, right? What what they're really referring to is attractiveness, um beauty, or what we would consider to be youthful beauty. In fact, that's all we think of as now is beauty, is this youthful beauty. Um, and all industries sell that so much that the idea is if I look a particular way, I'll have this dramatic improvement in my life. By the way, the data doesn't support this at all at all. I remember Arthur Brooks, uh, who's a Harvard professor, expert on happiness, wonderful man, but he's an expert on this.

And he said, "If you were a on a scale of 1 to 10 of beauty, like physical beauty, if you were a six and you spent all your time, money, and energy going from a six to a nine, your happiness level would barely change, if at all." So, it's actually they oversold it uh to us, everybody. Not only did they oversell it to us, but it's actually the side effect. It's it's not the main effect. The main effect of fitness is not the way you look.

the way you look is actually a side effect. And so what we've done is we've taken the side effect, put it way up here, and said, "This is why I'm working out, and this is why I'm eating healthy." And it's going to let you down. down. down. It's going to let you down. And and and hey, by the way, God forbid you actually achieve what you think uh that ideal is, you're going to really find out it sucks. uh and you may actually become addicted in a way that's very unhealthy which we see uh in the fitness industry uh represented by many fitness influencers who are communicating this uh terrible message.

So the key to to how to catch fire for fitness starts with this. It starts with realizing all of the non uh visual nonesthetic non beautybased benefits of fitness. Now, you might think to yourself when I'm saying that like, well, yeah, duh. Like, okay, of course, there's lots of other B. No, no, no. We only notice what we focus on. This this is a psychological fact that's been tested many times. There's this famous study that I've shared many times on the show. You can watch it on YouTube.

I'm going to give it away now, so it's not going to work on you because I'm going to give you the the the the secret to it. But, there's this famous video where you've got 10 people passing a basketball to each other back and forth. And as you watch the video, uh, there's a professor that comes out before it starts and he says, "Count how many times the ball is being passed." And so you watch the video and you count like one time, two times. And as they're passing the ball, these participants are walking around each other.

And so it kind of looks, you got to really pay attention who's passing the ball. At the end of the video, you expect the professor to come out and say, "How many times did the ball get passed?" And you've got your number, you know, 14 or whatever. And he says, "Did you see the gorilla?" Mhm. Mhm. Mhm. You're like, "What?" They rewind the video and you see for the first time a man in a gorilla suit walks right through the group. Y you didn't even notice it.

Walks right in front of your view, right in front of your vision wasn't registered because you were only paying attention to the ball being passed. In other words, if you're working out and you're the main reason, the thing that you want, the thing that you're focusing on is how I look, all you're going to notice is that you're going to miss all this other wonderful things that are happening. And you will never develop a complete relationship with fitness. It will never develop into a long lasting forever relationship.

It just won't. Uh my favorite people to talk to on this specific subject were always my members that used to come into my gyms who were in their 60s and 70s uh who were consistent. I used to love talking was my favorite members and you would see them because you would know who they were not just cuz they looked fit but because they were so consistent. They were like your regulars. Like you'd come in typically in the morning uh sometimes late morning and I'd see them come in every you know 5 days a week or something or four days a week and I'd see them come in.

They're super consistent like clockwork. They're retired and they show up great attitude. They come and do the same, you know, they do a workout leave. And so when you're managing a gym, if you're a good manager, you want to know your members, right? It's like your, this is my home. And so I want to know the people. So I'd start talking to these people. And being a fitness guy, I was always curious. And the number one question was always like, "How long have you been doing this?" And what do you love about it?

Because I was just curious like, "Man, you're you look like you're in your 60s, I'm guessing. Uh, you know, that's what I'm thinking. And you're so consistent. you look great. You got all this energy. Like, wh how long have you been doing this? And I would always ask, "Hey, man, how long you been working out?" "4 years, 50 years, 30 years." I'd be like, "Whoa, why do you keep doing it? What do you love about it?" And I would expect them to say things like, you know, I like my biceps or I'm jacked or makes me look good.

That was never the answer. It was always something like, um, oh man, I like the way I feel. uh gives me so much mental clarity. clarity. clarity. It's like purpose to get out of bed. It makes me happy. I love seeing the people that are in here. It's like all the stuff that I didn't anticipate. And then of course as I got older um and continued uh training people and working with people, I realized that they figured it out. And so these are the things that you focus on with fitness.

And I'm going to tell you this right now. If you focus on those things, here's how I sell it to you. Because part of my job is to sell to you the right things. Because I know that the other guys sell the wrong things and they sell it very effectively. It's real easy to sell the wrong things. By the way, I could sell the wrong things all day long. Super simple. Lose 30 lbs in 30 days, take this pill, uh, and people will buy it or I'll, you know, show before and afters and do this thing and it'll work or whatever.

But here's how I sell it to you. If you focus on all those other things, the side effect that will occur guaranteed is the physical visual changes. You will get leaner, you will build muscle, you will look more attractive. Uh you'll get all those wonderful things as a side effect, but the main effect is I'm developing because a relationship is something you develop, right? People have been married for 50 years. They didn't have that solid relationship in year 1 or even year five. Uh it took time.

You develop a relationship with fitness where you'll never stop and it changes based on your life. life. life. The rigidity around it isn't what you think. It's like, man, there was a period of time when I had kids and so I had to change my workout or my work was real busy or I got sick that one time had that thing that happened, so my workouts changed to make me feel uh, you know, better as a result. I remember the first time I experienced that, I had a close family member who was battling cancer.

This was a 2-year ordeal. Very stressful, very difficult. And I remember finding myself working out just to alleviate stress. And it totally changed my workouts. I wasn't going in there like pushing the weights and whatever. And it was like it's so motable. Yeah. Yeah. Yeah. Like you can Yeah. You can do just a therapeutic uh movement session. You can you can have a highintensity session. You can have a long endurance session where it builds all this cognitive clarity. There's just so many different ways you can utilize fitness in your life and it it enhances to the earlier point so many facets of your life.

Isn't it's Isn't it interesting that there's I feel like there's a lot of things in our life that um the relationship right if you don't figure that piece out like listening to obviously I started it off by talking about the relationship with another person and how this is similar to with choosing to love I also listening to you talk about it think about um your relationship with money um if you're always pursuing more money more money more and you don't realize or buying things. Yeah. Exactly.

If you don't realize like the one of the best parts of it is a it's a tool to gain back time. It's a tool to give and help others. It's a tool to like create provide safety, protection, all the like if you don't connect the dots to the benefits of more of it and then what to do with it. Then you always end up just moving the goalpost and trying to fill this. Yeah. never happy and just another zero gets out of the bank account and it's just like and you and you thought but when you started on that oh if I was just this rich or I had just this much money you know what's it's so crazy what you're saying too but uh first of all there's wonderful data to support what you're saying so not to get off on a tangent but when they look at how h how money affects happiness buying things is the worst way to do it buying experience is a little bit better giving money to help people voluntarily produces the same amount ount of happiness every time you think about that thing you did for the rest of your life.

life. life. Yeah. Yeah. Yeah. Buying something will never do that. In fact, here's how you know. Buy something and then go buy it again. See if you feel the same thing. You wouldn't, right? But you give money in a genuine way really helps somebody for the rest of your life when you hear about it. When you talk about it, man, I remember that time I help. You'll feel the same. And the data the data totally supports. And if you don't unlock that and figure that out along the way, then you end up having this really unhealthy relationship.

relationship. relationship. Here's here's how you know. Okay? Because here's what the the data will show you that being leaner, having more muscle means that you're happier. It means that you're healthier. But I could very easily find 10 people with a low body fat percentage with a lot of muscle and I could show you that they're very unhealthy. I could show you their their labs that they're very unhealthy. Okay? I could very easily pick those people. Most of them will probably be fitness influencers. So, the reason why the data shows leaner muscle equates happiness is because of what I said earlier.

It's not because of the way they look. There's a lot of people that look that way that are not healthy both uh physiologically or mentally. But we've got it all twisted and mixed up. And if you don't uh if you don't aim for what we're saying, you're destined for one of two things. either one, you're gonna go on and off, and off, on and off, eventually ending with off because you'll get sick of that. Or two, uh, and I don't know which one's worse, you'll become, uh, the body obsessed, uh, fitness fanatic who, um, they can't age.

They just can't age and they constantly throw things at themselves and find themselves getting more and more desperate as, uh, life goes on. And so, and we know uh, people like that. So yeah, yeah, yeah, but that's it. That's it right there. And if you approach it the way we're saying, uh, the right methods and the right diet actually starts to follow as well. It's so long as the root of why you're doing it. Yeah. If you really struggle with this, I think it's it's a valuable, this is why we always talk about the value of a good personal trainer, you know, a really a really good trainer and a coach.

I think this is what's the most valuable part about them. Um, you know, anybody who's had experience in this can can put together macros and a decent workout program, but a really good coach can find kind of where somebody can take somebody who says, "I hate to work out. I'm not into it." Your buttons. Your buttons. Your buttons. Yeah. And figure out what what that is. Meet that person where they're at and then really help that person connect to the things that they already know that they love in their life.

Once you can do that, you unlock something that's really special that motivates you to cuz to your point uh if you reach a your point uh if you reach a level of like peak physical looks and phys fitness, uh it's it's cool when you get there, get there, get there, but it's shortlived. And then if you haven't learned to connect the dots to all these other things, then it's really tough to stay panic panic panic motivated to keep doing this thing cuz you're already like, "Okay, well, I did the thing and yeah, I was cool.

I mean, I was cool that day and and it felt really cool and but then it's like uh but okay, now I don't care anymore and I know what it took to do that and that was such hard work and sacrifice like I just I'll go back." But you have to really connect it to, oh man, I notice when I get my workouts in, I'm just I'm a better husband. I'm a more active father. Um I, you know, I sleep better. I'm more productive. Yeah. I'm more I get more done at work like that.

I'm better to be around like better mood. better mood. better mood. Yeah. You just you start to to see that you'll never want to stop. Yeah. And then it and then it the motivation changes uh to work out and then it's easier to and you modify the workouts appropriately. Yeah. Because you don't overtrain, you don't undertrain because of how it affects everything else. This is what this what I mean I know I share all the time so I apologize for the people probably tired of hearing this but it was such an unlock for me.

Um because I was so guilty of the on and off the wagon all the time and the permission to go there and just do a couple things, you know, or or like I don't really feel like going, but you know what? I need to go there and do this one thing, right? Totally. And just that permission to do that uh because I feel better when I do this thing. Uh yeah, I know I'm not going to make huge gains doing one set of something or one exercise something, but that permission of doing that was such an unlock uh for me.

I just want to just commend you on your evolution. You walked in and as we're talking about growth and relationship, you walked in today talking about one of the most crazy conspiracy theories I've ever heard. Yes. Yes. Yes. And I just remember I remember you compliment something related to working. working. working. I remember I remember I remember this is my favorite part of you. I remember when Justin and I would bring up things up things up things and you would make fun of us and you'd laugh at us and oh, you guys are whatever.

whatever. whatever. I'm on the team. Enough of the things that we said. I'm on the team now. have come true. I'm on the team where you came in. I want to hear about cheese. Hey, you know what? Crazy, bro. Okay, I'll tell you. I was just blew my mind. By the way, you said it. Justin knew, of course, right away. Yeah, I know. Justin's like, I know. Actually, I didn't even finish saying it. I said, "Bro, did you know about cheese?" He's like, "FISER." I'M LIKE, "WHAT?" I'M LIKE, YOU HAVEN'T brought this up?

I'm like, this is crazy. There's just so much like Fizer owns 90% of all the cheese here. 90%. 90%. 90%. I eat cheese every day. I know. And a drug company's making my cheese. cheese. cheese. Ask me what brands I use. Nonfiser ones. You specifically go by specifically? Yeah. Like TM's one of them. And I I live and die by Took. Wow. Wow. Wow. I mean, why does why does a pharma company own 90%? Great question. And so interesting that so many people have intolerances to this.

This is so and then oddly when you go somewhere where Europe where they have strict regulations around that and no pharmaceutical comes in. Totally fine. You can go that. We've always everybody has talked about this. We have many people that go have I can eat bread. They go bread pasta cheese when they when they're in in Europe. Totally fine. Yeah. I hadn't even thought of that angle. angle. angle. Oh yeah. Oh yeah. Oh yeah. But in America it's a huge problem. What's that guy's name? Is it Brett Weinstein?

Is that his name? Brett, is it Brett? You know that one scientist that you know what I'm talking about? He went to Europe. He's got terrible gluten into terrible. into terrible. into terrible. Yeah. Yeah. Yeah. Where he gets like terrible reaction even crosscontamination. Him and his wife went over there. He was doing this like like you know videos on his Instagram or whatever and he was like I'm eating bread. I'm eating pasta. I've had no reaction. I'm going to keep like letting you guys know from so many people have gone to Europe.

Dude, the difference is what are they doing to our food? Yeah, I know. What are they doing to our But why does Fizer own cheese? That's weird. Now, here's what I'm getting. I don't think they own cheese, but they created this uh product. Yeah, it's a renet is what you usually use to make cheese and it's their version of it and it's in 90% of the cheese. cheese. cheese. Oh, so Oh, so Oh, so which is just as insidious, which is which is which is they don't own it cuz that would probably make everybody be a huge like let's rent it.

Let's we got to figure this out. this out. this out. Why does Fizer It's like an enzyme. But why does F So they've genetically So they have a labmade enzyme. Yes. Yeah, that uh is a they call it genetically engineered version of which is not allowed in anywhere in Europe. Cheese. Look up Fizer renit versus regular renet. Why would you go with the Fiser one? Here's what I've decided by the way to your point. Why he's looking that up about me and the conspiracy. I think now uh uh uh Oh, are you going to go further than we are?

are? are? Yeah, I am. I am. I I think to to not believe in these things makes you a conspiracy theorist. conspiracy theorist. conspiracy theorist. Yeah, that's where that's how far I am. I'm I'm I'm That's how angry I've been forever. I'm just like I'm like, you know, you choose not to look at these things. I might look at you now. And how do you how naive are you? So, here's the reason. Uh, it's cheaper. Here's the reason they give it to you. Vegetarian and consistent alternative to traditional calf renit.

Vegetarian. Vegetarian. Vegetarian. So, they say it's molecularly identical to taff calf renet, but it's not calf. molecularly identical. molecularly identical. molecularly identical. Molecular my ass. Yeah. Yeah. Yeah. Interesting. Interesting. Interesting. I mean, here's I I don't know how I mean, I definitely have razed you guys for a long time now, but I don't know how you go the last four years in someone's shoes like my shoes and not get converted. get converted. get converted. Yeah. Yeah. Yeah. There's just the I mean, it's a full-on tipping point.

Yeah. I mean, at that point, I would have just to be in fullon denial to stay on that side. Listen, Listen, Listen, people are still If tomorrow, this is how crazy it's gone. If tomorrow a a politician pulls his face off and is a lizard. lizard. lizard. Yeah. Yeah. Yeah. I would not be surprised. Not that Did you guys Do you guys see this? Is also another one crazy that I'm like, how is not everybody talking about this? Cuz I know I know 3 million documents were released for the Epstein.

By the way, there is. But again, this is all like sub media. So this is all like the independent circles and like podcast and YouTube and but but mainstream media of course you're not going to cover it. So so what there is a uh what do you call that? Not a dossier or where you're uh where the uh subpoena uh subpoena uh subpoena not a subpoena where the the Senates are basically having a uh there it's not a hearing but it's like um not an interrogation either the lack of word here here here inquiry or something.

Yeah, like an inquiry that for a lack of better word we'll use that. But one of the senators is getting ready to like drill like one of the people drill like one of the people and Epstein is like texting her. Oh yeah. Oh yeah. Oh yeah. What to what to ask like they have the time stamps of their phones. You see her look down look down look down totally influencing her. Yes. Influencing her on what to like what? what? what? Yeah. Yeah. Yeah. Like and like nobody like we're like that is happening in our government.

Yeah. Like because you you documents there's nobody right on on any side of the aisle that doesn't think Epstein is this evil bad person and like the craziest thing we right everyone agrees on that like even the the non-conspiracy people at least believe that right there's nobody that that's bought in that he was a good guy or anything right anything right anything right dude that's three and a half million documents just from the FBI and we're not even talking about the CIA has documents that we're not even going to have access to and not to mention You think Epstein was the only Epstein?

No, of course not. There's multiple Epstein out there. And and there's so much. So, but that just fascinates me that we have this, you know, with within our government, you've got these senators that are having this conversation, this important uh in inquiry for Doug's, lack of better word. I'm just slipping me what what what it is. And a person like that even is allowed to be communicating literally so obvious and is is so powerful that a senator a s is listening and with blindly asking the question not not even knowing what they're crazy just a puppet.

a puppet. a puppet. Yes. Yes. Yes. Hey what's your favorite do you guys have a fuz cuz some of the stuff's so dark I don't even want to talk about it but I do have some favorites of the emails that are released. The other one, my favorite one was I like the Bill Gates one, but yeah. Okay. My This one's my This was Hillary Clinton emailing. This is amazing. Requesting documents pertaining to the resurrection chamber of Gilgamesh. The location of his body and the location of the buried Nephilim.

Mhm. Mhm. Mhm. What? What? What? Yeah. I'm so glad you brought this. What? Does anybody Okay. Do you guys know what? know what? know what? Break that all down, please. the Nephilim in the Old Testament in the Old Testament Testament Testament when Satan, he convinces a third of the angels to revolt. This is the Bible. This is why it's so crazy. He He convinces a third of the angels to rebel and there's a war that happens and God and his angels kick them out, throw them down to earth.

Well, a lot of these angels, right, fallen angels or demons, they fall, that's what it says in the Bible, they find women, human women, attractive and they uh sleep with them. So because they can make themselves and look like humans and they produce offspring that are called the Nephilim. These are giants. Giants. Giants. Giants. They're literal giants, okay? Who are or killers who eat uh people like terrible and they ruled the the world at that time. Part of the reason why there was a flood was because of these Nephilim.

And she said, "I'd like to find the burial sites of the Nephilim." Hillary Clinton. Yeah. What? Okay, Doug, please look up a Lovelock cave. Lovelock cave. Lovelock cave. What? What? What? So, they found uh remains in Nevada. Love lock cave of these like over 10-ft skeletons with red hair. And there's the tribes there that have confirmed this and they have like literature and everything. Uh apparently they they actually like cornered them into this cave and like set it on fire and there's like remnants of the soot and everything from the fire.

Um, but yeah, I don't know what happened to these skeletons. I think the Smithsonian uh had taken it and then quickly Wasn't there like uh like military ports? I think there were like a special military um team and it might have been in the Middle East where they there was they they saw like a giant and they were firing at it and they killed it. But some of them got Oh, I did hear about that. Yeah. Yeah. There's like some stuff and then uh uh uh Yeah, that was this is all part of like the Foya stuff.

So the free and then Gilgamesh was this giant that was and the resurrection too cuz I I I was always like yeah the giants was like a cool like legend kind of lore. I'm like oh but I'm starting to see now people are actually have like evidence like that they found like skeletons. skeletons. skeletons. Wow. Wow. Wow. Yeah. Yeah. Yeah. Yeah. Look at look at Adam. He's so deep right now. right now. right now. It's not even I'm not even trying to go deep, bro. I tried to stay on the other other team for a long time.

It's just like at one. That's why I'm like there's no turning back. How well, how do you not how How well, how do you not question so many things now? This stuff with Epstein now and the the ties that and these emails that they're so damning. so damning. so damning. That's so crazy. It's not even like Did you see Bill Did you see uh Bill Gates's wife interview? Yeah. Yeah, I saw it. I saw because one of the emails says that Bill Gates got an STD and he was emailing Epstein, you know, to get him uh antibiotics and then how can I get how can I sneak these into my to my wife so she cuz he obviously went home and slept with his wife.

She and everybody and then he's like it's not a real email. He was emailing himself himself himself and he got remember he got divorced. His wife divorced him. Yeah. Yeah. Yeah. Somebody interviewed him. You can watch the interview. the interview. the interview. She basically she stepped away from the foundation. She won nothing and she's basically like Yeah. That's Yeah. That's Yeah. That's Yeah. I mean, she didn't say, "Yeah, she said it's really not so many words, but she acknowledged it. Don't watch it." That's a contributing factor.

contributing factor. contributing factor. Uh, I know it's unbelievably damning the stuff that Peter, I mean, thousand emails. emails. emails. You know what's crazy though? Not that I'm defending the guy cuz he didn't say anything that was like really crazy, but he's getting destroyed. Oh, yeah. Oh, yeah. Oh, yeah. We have politicians and stuff on there, but some of the emails are so dark. I Please don't go look him. And nothing's happening. happening. happening. So, that's the part that Okay. So they haven't released a lot of the politicians names yet.

They that's still coming. coming. coming. Well, some of them like George Bush senior and some of that stuff's out there. So, but he died. And I heard too like, you know, there's there's some stuff where disinformation like so there's some stuff in there that are like, you know, Epstein could just be like talking [ __ ] and like he's writing it in there like it's not verified. But, you know, there's there's also a lot of factual information in there that they actually went through and found the evidence.

Like what Adam said, they were showing the text and it was timestamped and you can link it up directly to the and you can watch the video while the textual stuff. That's why it's like it's like a whole huge thing you got to kind of filter through. So I'm like, you know, some of it might be like not true, but a lot of it, you know, is really bad. really bad. really bad. That that's that's the part I agree. I think that there's of they're going to also to have that much stuff out.

It's going to be very easy to slide in a few intentional misin misinformation. So then people go discredits it. So yeah, people go, "Oh, this that was made up and that was fake. Throw that out." There'll definitely be some fall people like Peter Tia. It'll be like, "Oh, we could sacrifice him. He's some medical influencer." influencer." influencer." That's how I feel about that. Yeah. You know what I'm saying? But there's like So what'll be interesting though is people like him that it ruins their life if they come forward and sell out more people because eventually I would think that would start to happen, right?

a couple of people that were like, "Fuck you. You came after Jessie, Nicki Minaj." Nicki Minaj." Nicki Minaj." Well, well, yeah, people. She's going scorched earth, dude. She's We saw that coming, but she was gangster. You know what I mean? Some people just don't care, which I appreciate. Yeah. Well, I wonder if that's what they're I was I was watching. Aren't they going after um uh our our guy who was in uh Forest Gump? Uh what's his name again? Tom Hanks. Tom Hanks. They're like going after him.

I was I was watching a recent interview of of Andrew Tate and I thought it was really interesting something that he was talking about and what he said because a lot of people are like calling him this sellout and he's talking about uh he's obviously defending himself just like I'm not a sellout but these people he's like these internet people he goes I they've already checked the boxes with me he goes the first thing that they do with somebody with my as much power and influence as I have speaking as him is they they will jail me for [ __ ] that I didn't do right and they build all that and they've done that and I've still beat that and came out.

The next step kill kill kill kill. kill. kill. Yeah. Yeah. Yeah. He goes and so I'm I'm I've already pointed you all in the direction I 100% have said like he's like but I also know that I'm at a place now where they've already tried the first step which they don't want obviously they don't want to have to go murder me because it draws way more makes me a martyr way more attention. He goes they can only do that so many times. Exactly. And so he's like, "So they try to ru ruin my life like this." And he goes, "And they still lost." And he goes, "If I keep pushing it, I've already told you.

I've already told everybody everything." And and and like and so he's like, "You could tell he's deathly afraid of Can I tell you, not that I would ever be a target, but I can I tell you one of the number one reasons why I wouldn't buy a fully electric car is that they they've there's been they've come out of Yeah. CIA people have come out and said, "Oh, we could they back doorored." Uh, you know, so they could have access that we could fully take control of your car and make it crash fully.

So, what an easy way to take someone out. Oh, yeah. You hear what happened. Now, go through and take on a car accident. Dude, now go through and go u So, there was this other crazy thing and I brought this up a while ago about like patents and all that, right? And so, if you go through if a machine is over 40% efficient, then it has to be given to the state. Oh, I don't know. It's classified. It's classified. It's classified. Oh, wow. What? Explain that.

Explain that. Explain that. Because because it's too efficient. Too efficient. Too efficient. Too efficient. Oh. Oh. Oh. And so then they take that on as like classified classified classified uh you know projects that then they end up working on and developing. Wow. Wow. Wow. What? That's so crazy. That was an act like I forget what the act was, but they they put that into Congress. Congress. Congress. Here's what you got to do cuz we just scared the crap out of everybody. Just we we were dealing with shitty stuff, you guys.

Like we could be having such That's what you got. You got to focus on your family, pray, exercise. So, somebody somebody said this in a situ, situ, situ, bro, I'm feeling I'm just like lending it out. Hey, you you nailed it. It was so funny. You went that way cuz I I actually heard a really good uh I wish I remember who it was. It was a great conversation around this just how awful, how evil, how dark, all this stuff. It's like you control what you you clean your own room like at at this with this place like getting true getting true getting true to get caught up in everything and let it ruin your day and try and make this like like like like build build yourself build your relationship with your your family, your neighborh neighborh neighborh like and and that has so much power in itself because if everybody just did that that would be one of the most influential and powerful things that would change the world.

Exactly. And so that is that is that is and you're not you're hard to manipulate because here's the the game the game is to manipulate the masses. This is what it shows. This is this is why they have so many powerful people in these emails is because these people have influence. And you'll see some of these emails where they talk about how you can manipulate the public. But if you're focused on your faith, your family, your health, what is true and what is right, you're hard to manipulate.

You're much harder to manipulate. Yeah, but if you're floating around and your faith is based off of media and the world and what the world offers you and you don't have kids to take care of who take you out of being selfish because that's what kids are very good at doing. at doing. at doing. Um, and you're not focused on loving other people. Boy, you're like a puppet, man. I could pull you in any direction I want. I can scare you. I can make you want this.

I can make you want more. Do you think more or less uh people right now are like I I mean this is my personal journey on it is like I'm so uh I'm not on a side like don't I feel like there's so many people I'm on a side but it ain't political. That's what I mean. That's like I feel like like like more and more people I mean I I have a thread with my uh a couple of my buddies and this I have multiple threads.

I have like my conservative thread and my liberal thread like the same. I like Yeah. totally different groups. groups. groups. Yeah. and and uh even my buddies that are con conservative, which I I tend to have more conservative values is what I would tell somebody. I would not say I'm conservative at all. I say I have conservative values. Uh I'm like, bro, you guys need to get off the team. Whatever. It's like Yeah. Cuz they get that becomes their religion. Yeah. religion. Yeah. religion. Yeah. Yeah.

Yeah. They're like, "Oh, I'm so I'm like, bro, don't defend any of these. Do not defend any of these politicians right now." I mean, they're like, and there's no way you're in that club, in my opinion, on either side of the aisle and didn't know about all this [ __ ] Are you kidding me? And and here's the thing, too. This is just human behavior. Uh power is very alluring. alluring. alluring. Mhm. Mhm. Mhm. It's very seductive. Power gets you a lot of the things in the world.

So, if you like money, power will get you money. If you like pleasure, power will get you pleasure. Power gets you food. Power will get you things. Power will get you whatever attention. So, it's very alluring. So it's like, well, who do we trust that's in power? The person who doesn't seek it. The very people who fight and make a career out of trying to gain power, those are the people you don't have. You ain't, you're the wrong person. person. person. The person who's not looking for it, who kind of gets put in that position like we need you, which they don't exist.

Well, that's why back to the we don't have any working. You should work instead of looking out towards these people that are put on pedestals that are the famous online that are politicians. It's like you should work from the inside out. Totally that from your from your circle from you your the neighbor that you have a lot of respect with that you have conversations with that you see day in and day out with his family and like you go outward not you don't like reach you from inside out versus versus versus this person's so famous or this person's the president or this it's like dude I don't trust no one like don't trust I don't trust no one like that no especially with all this stuff coming out right All right, I'm going to change directions cuz I had a wonderful uh moment last night with my 16-year-old daughter.

daughter. daughter. All right. All right. All right. So, it's, you know, when you have teenage kids, uh I don't care how cool you think you are or what you do, you're just not cool. You just no matter what, right? You just aren't you're just you're always dad, you're always mom, whatever. whatever. whatever. But last night, I had a I'm cool moment. So, I come home and we had interviewed Nick Hexum, the lead singer from 311. Oh, yeah. Yeah. And my daughter loves uh she loves music from the '9s.

She loves like all kinds of different she's like really into music. So I come home and I already knew and I said, "Hey, do you like uh do you like 311?" She's like, "Oh yeah, I love them." So we're like playing songs like oh my favorite song. Oh my god, that one was so I never heard that one. I'm like, "Hey, look who I interviewed today." What? You know him? What did he say? Street cred. Street cred. Street cred. Yeah. Yeah. Yeah, dude. So right away I was like for a second, you know, didn't last very long, but I'm so cool.

I had I had a great I had an opposite uh dad like that was like a happy dad. I had like a I had one of my first like really angry I guess it was angry, sad, hurt. I felt all at the same time. Uh I found out from Katrina cuz he didn't even say anything to me. She came over and told me that uh some kid like kind of bullied Max yesterday. Max yesterday. Max yesterday. Oh. Oh. Oh. At school. Yeah. And called him a loser.

And Yeah. I know. So he called him a loser and his he had a stinky shirt, right? And so he tells he tells Katrina this. Now I know who the kid is and I know that this happens to be like the troubled kid at school. Always getting Yeah. Yeah. Yeah. And he told Katrina. He goes uh Katrina goes, "Well, how did you feel?" She goes, goes, goes, he goes, "I really uh it made me very sad and I wanted to cry, but I I I I fought back from crying, so I didn't cry, but I felt like I wanted to cry because he made me sad." and hearing her tell me that the story of that like you know the the dad in you gets enraged.

I mean this is like a little six-year-old kid like kid like kid like you want to go spank you in a garbage can. Absolutely. Absolutely. Absolutely. Beat up his dad I pulled him in and reminded him. I said I reminded him what I tell him. I said you remember what daddy tells you about those kids, right? And he goes, "Yeah, but dad, are you sure?" And I said, "Are you sure his parents don't love him?" I said, "That's right." Oh no. I said, "Son, when when kids when kids are like that, I I want him to.

I want him to." AND THEN AND THEN I want the teacher. Your mom and dad don't love you. you. you. And I said, "Listen, that's why maybe you should love your son more." And so he's not like that. I said, "So bring it on. I hope that he says that. I've gerled." But is he is he a little overweight? Yeah, he's got Okay. Make sure you tell me he's fat. Does he wear glasses? Okay. Make sure. Yeah. No, I want I want and I want but I also want him to have compassion about I said, "Listen, don't don't don't let it hurt your feelings." I said, "Because you know what?

At home, he's probably really sad. really sad. really sad. He doesn't have as good of a mommy and daddy as you do. There's not a love there's not a lot of there's not a lot of love in the" And he's like, "Are you sure?" I see his mom. I said, but I said, "Well, you know, she might be all right, but trust me, if he's like that, he's hurting some." And so I let Yeah. Yeah. So I'm waiting for the time that he's I said, "You just So this time I like drilled it home." Like that's what you say to kids.

It's hard when somebody kid hurts your kids because you know what it feels like as a kid. That sucks. I think all of us went through that at one. Every kid does. But I really want him to make that connection cuz I think if he understands that these bullies and these kids that are like that are hurting inside and that's what caught they want they're they're hurting. They have pain inside. That's why I told him they have pain inside because something maybe their mommy and daddy fight a lot.

Maybe they don't give them a lot of attention. Maybe they don't have a lot of nice things like you do. You get to do a lot of cool things. you have lot your mommy and daddy have a lot of love and when a kid doesn't get that they tend to act out and they be they're mean to other kids and so when a kid you hear a kid say something like that that you know is not true and he says that to you I said you know don't don't be sad in fact you should feel sorry for him and you let them know you just say man I'm so sorry my dad told me that kids that are mean like you probably aren't loved so tell you tell that six-year-old you tell that six-year-old that's horrible that's horrible that's horrible I know that's right psychological levels and and then let your mom and dad come talk to me and then we'll have a talk and so or the teacher for that matter if she thinks that's inappropriate I'll I'll definitely defend that cuz you know damn well it's what it is you know that kid is like fighting for attention because whatever whatever reason I don't know the mom and dad well yeah I mean that whole thing it's so tough cuz like too like if your kid's defending himself as well and I got in that predicament you know and I had to like uh face the principal and like potential teach like the other parents and and whatnot, but like like especially when it's justified, it's like your kid uh decided to try and strangle my kid with the the rope from the tether ball and he socked him in the stomach and make him cry all, you know, the whole rest of the day.

Sorry. You know, like consequences, but it again, you don't want to like resort to violence and you're like, "Yeah, I get all this stuff." I told you guys about that one time. I had a client, this uh kid that I trained. He was young. He was I think he was like 14, 13. And um his mom told me, "Oh, he gets bullied sometimes, but whatever." Anyway, I build this relationship with this kid and he tells me me me these this kid follows him home from school and taunts him the whole time and says terrible things to him the whole time.

time. time. And I'm like, and I'm, you know, I'm, you know, I like this kid. He's my client, you know. So inside I'm like boiling, you know, and I'm like, "Well, what what does your mom tell you to do?" Because I don't want to say anything opposite. opposite. opposite. My mom says, "I ignore him." You know, my mom says just to just, you know, he's probably, you know, you know, hurt and just ignore him. And I'm like, "And he's still doing it." He's like, "Yeah, he's following me." So anyway, I got fed up.

I kept hearing this. And I was like, "Oh." So I told him one day, it's terrible advice. Said, "Next time he follows you." Said, "Do you want him stop?" He's like, "I said," turn around. And I told him exactly what I do. I said, "Punch him straight in the nose." I said, "Aim for his nose cuz then he can't see. He's going to blur it." And I said, "And then keep hitting him until someone pulls you off." You cry. You cry. You cry. I was so mad because listen, I'm not even going to say what this kid was saying to him.

Yeah. Yeah. Yeah. This kid was saying terrible and pulling on his backpack. Like I can I've seen this before. this before. this before. Well, he did it, dude. He hit the kid and he beat him up and better never mess with him again. No, he never mess with him again. And he's like, you know, I'm like, yeah, yeah, yeah, when he came and told me I'm like, "Did you get in trouble?" He's like, "Yeah, I got suspended." And in my head, I'm like, like, like, "You act differently when they know you have claws." have claws." have claws." I'm like, "Did you tell your mom that I told you?" told you?" told you?" I I definitely want him to connect the dots that those kids are hurting inside and that's the reason why they do it.

And I think if I can build his confidence around that it's not about him that they're saying these things, it's them, I hope that that will be able to squash it. Now there's once it gets physical it's a different that's different coaching to like you put your hands on my son. Oh you got to finish. That's right. Yeah. You put your you put hand like my son will be taught you don't do that and like don't do that you don't do that and like but if he's got he put someone puts a rope around my kid swing but you absolutely [ __ ] absolutely [ __ ] absolutely [ __ ] I'm like hey you know he did that.

Yeah. Yeah. But I I I think if if he can handle if he can control his emotions and when a kid is being mean like especially during these these grade levels when these kids aren't really these kids are just mean. They're just mean little kids and they say mean things. I remember if he lets them know that it's cuz his parents don't love him. I'm pretty sure that'll handle it. That should handle it probably up to about sixth grade or so. You know what I'm saying?

So sixth grade sixth grade kids start to get a little more physical and stuff like that. Then we can talk. But for right now he can just remind him that his parents don't love him and that's why he's like that. I got to ask you just change change the topic. Uh, you've been really I know you're you're back to working out. You're being consistent, obviously putting on muscle. How how you've been consistently taking lots of supple supplements, but the one I see you routinely taking routinely taking routinely taking throughout the day are the essential amino acids from K.

Did you see I did a post? No. Oh, yeah. I did a post the other day about I mean, you know how I am, right? Like Like Like I tease you a lot cuz you're like, you feel it right away and I'm always like, "Yeah, but you don't take something consistently unless you notice." Yeah. And and I also I also I also like to to tease out things and I like to see so I've now this is four times now where I've uh built cut built cut and and I and I've consistently use those and so obviously what's the difference?

I I hang on to muscle way better. Way better. Yeah. It's like uh and that and that's a and and so maybe you're somebody who does that's not a big deal to you. Like for me, I've shared before, we were just talking to somebody recently, I think on on a call, live caller or something that I'm the type of person that as soon as I reduce calories, man, if I if if my protein intake isn't super optimal or high, I like my body, and I have the tracking of this, too.

This is not me just like, oh, I think I lost muscle. This is me on a DEXA scan. I I lose muscle pretty quick, uh, if not being fed. I noticed that it it I definitely hold on to more of it by taking that. It helps tremendously. And you're doing I see you take what five capsules come. No, it's it's six. It's six to seven. Two, three times a day. Three times a day. Yeah. And what I what I'll do such a simple inexpensive supplement that I over that I totally underestimated until we had uh them on the show and then I've used them.

I know you've used them. I wonder too because you're um you have more of a body type like me. I I wonder if like certain people will will notice a big difference versus other people. Like I know the studies were I know he blew all our minds like that but I wonder because there has to be this like individual variance of why I think so. But I mean losing muscle in a calorie deficit is the norm. It's just hard. Yeah. Yeah. Yeah. You just it's just the difference is honestly like this guys like either you lose a lot of muscle or you use a lose a little bit of muscle is typically what it looks like.

not losing any muscle in a deficit is like wow. Um and the and and the essential amino acids make that difference. difference. difference. Well, that my last so I can't I dexis scan again this coming up coming up Monday. Uh which I I think this is about when this podcast so I'll be have have been getting it done. Um the last one I did was I did a bunch two years ago when I was doing that transformation thing and it that was the first time it kind of blew my mind because again I've been in cuts.

I've done all this stuff so many times. I've tracked with all the data and everything like that and it's pretty normal. You I go in a cut and I'm going to lose some lean going to I'm going to lose some lean body mass, body mass, body mass, but I actually I I gained like I held on and gained and gained and gained and yeah, so I literally went down I think I'll I'll look back at the exact numbers. I was looking back on them just the other day just to kind of check to see what it was.

But I want to say I went down like 3 or 4% body fat and actually gained lean body mass and I was like in a calorie deficit. So to be in a calorie deficit most of the time and to see that was like whoa. Like so I'm I'm I'm totally sold on it. I can again I've been doing this for long enough to to feel and see a difference uh in my body and yeah ever since uh you know Angelo came on and kind of dispelled a lot of things that I thought to be true around EAAS.

And so I since you brought them up though I do want to ask you because I can't reme I don't remember recall remember recall remember recall uh in a calorie. So, put me in a calorie surplus. Put me in calorie deficit. Is it more beneficial for me to go in between meals or to protein spike a meal already? already? already? Probably in between. Okay. Okay. Okay. Probably in between. Now, is that different based off the cut and the on the B. So, no matter what, it's probably better to be in between.

Okay. Okay. Okay. But the data will show it probably doesn't make a difference. So, if I had to pick one, be in between. So, I what I've done is I've done in between unless it's like a low a low protein protein protein and you throw out the meal. Yeah. Yeah. Perfect. So that's kind of how So the way I used to use essential amino acids back in the day was I would give to my vegan clients. That had a huge impact. impact. impact. Yeah, for sure.

Huge. And I would have them take five capsules. Uh and back then we didn't work with Keon, so it would be whatever. Now we have a good brand, but back then I would take five capsules with your meal. And I because vegan sources of protein, especially whole food, aren't that great. And I wonder if that's part of why I see such huge benefits from it is because I and anyone who's been listening for long enough, I've always talked about how hard it is for me to hit 220 grams of protein all the time.

Like that's just it's hard to do that. It's hard for me to consistently always do that. Even when I'm prepping like I am right now, when I go back and I check like, damn, still I'm only I'm only at 180. And so it's like I think that fills those gaps. And so I think that's what I'm noticing more than anything else is just that majority of people. I I think so too. Yeah. That's why I think that's why I'm so sold on it and I think it's so valuable is because I think a lot of people underestimate how how how inconsistent they are with hitting optimal protein numbers.

And so supplementing with something like that while doing that super beneficial. super beneficial. super beneficial. All right, I got an uplifting crazy story for you guys. Did you guys hear about the about the about the the 13-year-old boy that saved his family uh from drowning? No. No. No. Crazy story. So there the family was out kaying and paddle boarding and they got swept out almost three miles out to sea. So it's a mom and I think it's her let me see uh let's see it's it's a mom and her uh 8-year-old and a 12-year-old boy, the 13-year-old boy and an 18 and an 8-year-old sister.

So she got three kids out there with the mom. They get swept out. So it must have been a current or something and they're like screwed. The mom makes a decision because she's like, "I don't know what to do here." So, she tells her oldest kid, the 13-year-old, and she goes, "You got to try swimming out to shore and see if you can get us out." Now, I can't even imagine doing that as a parent. You got to send your kids out. God, God, God, and she can't leave the little ones.

Oh, yeah. Oh, yeah. Oh, yeah. So, she sends this 13-year-old boy out there. So, he decides he's going to do it. And so, this is what he said. He He had to swim for 4 hours in the ocean. Okay. The whole time he's praying and he said, "God, if you help me, I will get baptized." And he's talking to God. And this is what he says. He goes, "I don't think," this is the boy. There's an interview. You can watch the interview. He said, "I don't think it was me swimming.

It was God the whole time. I kept on praying, kept on praying. I said to God, I'll get baptized. The waves were massive. I had no life jacket on. I just kept thinking, "Keep swimming. Keep swimming." And he kept praying. He made it to the beach, got to the shore, ran a mile to find help, and ended up getting help. The family, by the time that they got in the helicopter, they to find the family, they were 9 miles out to ocean, and they saved the whole family.

Wow. Wa. What? What? Our coast or east? East. This is Australia. Australia. Australia. Australia. Australia. And the mom, she said, one of the hardest decisions ever had to make was to say to Austin, that's the boy, try to get to shore and get some help. How crazy is that? Yeah, imagine hours in the ocean. Oh, imagine her too after you send your kid and it's like three hours have gone by and you're phobia floating out there. But the interview was crazy. You hear this kid he's like I was praying and God he's like it wasn't me swimming.

swimming. swimming. It's like what a what a wonderful miraculous. miraculous. miraculous. Is this is this recent or is this one of those times? It just happened. Okay. It's not like 20 years ago 10 years ago Facebook Facebook Facebook was like what is this 97 you just still a cool story to bring it's even more speaking of kids I'll talk about my daughter again yesterday this happens often right so I got my niece living with us I got two teenage girls and they they love to tease me and I love it because it's just endearing I know that they that's how they show their love and so they'll tease me and joke with me and of course you know my birthday uh is today and so they're calling me Boomer and Unk and all these names you call an old guy.

Yeah. Yeah. Yeah. And then they're both like they're both trying to mess with me, right? So like throwing punches or they're trying to wrestle with me. Yeah. Yeah. Yeah. And you're old and this and that. And so I'm like telling him like listen. And so I had to pause for a sec cuz we're laughing. I said listen. I said I get the feeling that you both think that you could take a guy out. They're like, "Of course we could. Both of us together." I said, "You can't." I said listen to me right now.

No, No, No, you can't. you can't. you can't. In fact, go get your mother, too. I said listen. I said, "You can't get all three of you." I said, "I'll if I grab you with one hand, I could you'll be on the floor." "No, you can't." So, they both start squaring up and they're trying to get with me or whatever. So, as I grab my daughter, put her on the floor on one hand AND SHE'S SCREAMING, "AH! AH! HELP! HOW DARE you attack me?" attack me?" attack me?" Here's a little life lesson.

Please let go. Then I let go. Then they get up and come after me again. It was the funniest dude. It was so funny. And I'll tease him about it like you'll never beat me, you never beat you'll never beat me, you know? Oh, I love it. Such a good time last night at my house just cracking up. So good. So good. So good. Anyway, hey, I was going to ask you, Adam, again, I want to come back to you. You had you uh last uh one of our last episodes, you were talking about how you you were holding water cuz you ate all this food.

this food. this food. Oh, from my ice cream. Yeah, we were talking about like the pump and all that stuff. And then my burritos. Yeah. Yeah. You had uh I have not tried the butcher boxes that you're talking about. about. about. So fire. So fire. So fire. So is it know they had that? You have to cook it. Is it pre-made? It's it comes in just like a like a hamburger. You know the way hamburger their hamburger comes. It's but it's Is it good? It's so good and it's okay.

So will will sometimes upset my stomach. It's like greasy. It is not greasy. And it's got to be made. They still picking the heritage. You guys have that's why you guys have to try it. It's not like it is not is different. Yeah. 100%. It's the heritage pork. It's derived from the All their pork tastes amazing. Yes. And that's what made me do it because I'm like, you know what? I we rave all the time about their their heritage pork and their bay back ribs. Like I Katrina's like, I'm going to try their their their made that with some egg and a little bit of potato and a and a burri in burritos.

It's been my breakfast. I had it again today. I've had it every day. Had it every day this week. I haven't seen it on their site. So good. So good. So good. And is it an add-on? It's got to be an add-on. add-on. add-on. So you just do an add-on to your box. That's a That's a wife question. Did you find it, Doug? Yeah, I'm looking for it right now. Yeah, find I want to see how much what it is and if it's an cuz they have I'm curious cuz Yeah.

Every time I eat trees and I love the taste. You have to get like immediate like fire. fire. fire. It tastes so different. It doesn't taste like that. It's like it's uh I mean you could tell it's like not greasy at all. We even took it we took the even the little bit of greasy she poured it out then then then Well, you do it anyway. Yeah. Yeah. Right. And then we and then we made the burritos out of it and it's like Yeah. Not greasy.

Side note, I heard this new term and Courtney was uh I don't know. She's like obsessed about like growing um her own food and like stuff for like spices and like having all this stuff in the house and she make you guys have had her like sourdough bread and all. It's like she's she's really into just like making everything from scratch. And so apparently there's this term uh it's called like the ingredient household and and so the the philosophy is really like you have the whole house is like stocked with all these ingredients and everything to make like even the kids will go like and they do this a lot.

They'll go, you know, make their own cookies or they'll make their own brownies. brownies. brownies. You have all the basic ingredients to do everything. We don't have anything prepackaged or anything like ready like accessible. They have to go in and and we've been, you know, experimenting with the boys with this for like the last couple years, couple years, couple years, you know. What a great point, Justin. Uh uh we have lost the art of uh cooking together because everything's so convenient. And I get it. It takes time.

One of the best ways to bond with your spouse or your kids is to like make things. Yeah. things. Yeah. things. Yeah. It gives you automatic time. Sometimes you think, "What do I do with my kids? I got to think." Cook something together. Yeah. Yeah. Yeah. You know, it's a lot of fun. What is that, Doug? Is that showing? Is this the one, Adam? That Yeah. ground pork sausage right there, right? right? right? Yeah. Yeah. Yeah. Wow. Yep. Wow. Yep. Wow. Yep. What's it cost? Is it an add-on?

How much is it? It is an add-on. It's 10 bucks right now. $10.20. now. $10.20. now. $10.20. Oh, that's two pounds. No, that's right. You guys have to I'm serious. It's on. It's on. It's on. Yeah. I got to tell you guys, by the way, uh cuz uh you know uh I just turned I'm on the the wrong side of uh 40 now. So I'm getting closer to that other that other decade. other decade. other decade. Now you say now we say you're almost 50, dude.

dude. dude. At least a few years, but still. But anyways, my friends were like, "Hey, what kind of gifts can we get you, you know, for your birthday, which I wanted gifts." So I gave them a bunch of, you know, so here's the list of things that I I told them. So you guys didn't watch. If you're an old guy, if you're an old guy, you understand. Okay. So number one, I said I said New Balance shoes, but Velcro, but Velcro, but Velcro, of course. You got to have Velcro shoes.

By the way, my dad always buys shoes without laces and I used to make fun of him. I get it now. Spatula. Spatula. Spatula. No, I said I said I said ibuprofen because sometimes I sleep wrong and get injured for no some reason. Hair clippers for my ears. That's always that's a new one. Uh a sign that says get off my lawn. That's the other one. Slow down. Slow down. Slow down. A cassette mixtape and a pencil. If you're from our generation, you understand the association.

You know why there's a pencil with a cassette cassette tape. I said a blockbuster t-shirt t-shirt t-shirt kind rewind. kind rewind. kind rewind. Another one I said a cereal box with Bruce Jenner on the cover. The original. The original. You guys remember that guy? The original. The original. The original. Uh the other one was Tiger Bomb menilated cream for my joints. And then finally I said a jug of water from the garden hose cuz that's the best water. That was the best water that we drank.

That actually would be like a really cool like birth to actually get all that to get all that stuff would be really funny. funny. funny. I bet you forgot Tums in there. Hey, I bet you right there, Doug. Look up on eBay a Wedies box with Bruce Jenner. I bet you it's worth a ton of money. money. money. Oh, you think so? I bet you it's worth a ton. Did you see my post I did about Doug? Oh, so I you know Doug Doug's big silver guy, right?

So I did you see what I did? So I So behind me, right, Wimi last year, right, when Doug's talking about buying silver, I bought the Wimi silver panini. Okay, which is a rookie card of his and I got it at 700 bucks. It's selling right now for $1,500. Wow. Doubled your money. Yeah. Yeah. Yeah. Wow. Yeah. Wow. Yeah. Wow. Yeah. Had you back actually bought real silver, you might have been even up more. more. more. No, I did the math actually. That's why I did it first.

It was 51% with silver. I was up about 57%. So that was the point though was I was looking up silver and how much silver had gone up in the last year and I was like, "Oh, wow. It looks like my silver panini went up a little bit more than silver did." Did you find the Waties box? I did. There's a bunch of them on sale. How much? How much? How much? Well, they vary. One is $94. There's one that's been dropped to $345. Some of them are Are they not opened, too?

Yeah. Some of them are not even opened. Wow. Wow. Wow. So, So, So, yeah. yeah. yeah. Wow. Wow. Wow. That's a famous box. Eat it. Eat it. Eat it. You guys know the picture, right? Where you running? you running? you running? Of course. Of course. Yeah. Look at that, dude. You know what's weird that I mean that's so that's so cool. Have you guys ever noticed this? I'm sure you have. Do you notice all the men when they date a Kardashian like these all turn out kind of something happens to all of them, bro?

They get MK Ultra. Something happens to all almost every single guy. single guy. single guy. Oh god. Oh god. Oh god. That ends up marrying one of those chicks. chicks. chicks. You know, I I do like that you brought this up though. And what I was talking about is like uh the collectibles are like interesting to watch right now with um um um our dollar being destroyed. Like a lot of collectible stuff is like way way way up. It's I mean it got me back. You start buying things with baseball cards.

I bro, you should you should see I have I have a bunch of our new currency. new currency. new currency. My buddies that my buddies that I told you I tease that are like that actually watch other grown men open cards. I will never reach never I will never reach that gets them no sex. But what I will tell you is But what I will tell you is that the the excitement of of opening cards cuz it's like gambling because there's collectible cards in there that are worth the kind of money that I just shared with you.

That's a card from just last year is already valued that high. That part I I get into. So, we were all supposed to get together this weekend and so I have like all these boxes of cards that I'm like I bought last like in the Christmas time that I'm waiting to like open up and stuff and I haven't done that since I was like a kid, dude. So, it's I'm all excited right now. You going to open in front of them? Yeah, of course. I'm going to open We're going to do I'll let they'll get to open it up together.

There's a way to do it and everything like there we were last the last time we were all together and this is me hanging out. These are like my childhood friends. Their wives must think this is the worst thing ever. thing ever. thing ever. Totally. Yeah. Totally. Yeah. Totally. Yeah. Yeah. Yeah. You know, they do not get any. They any. They any. They like you want to get your wife like the Sahara Desert, just tell her you watch other men open baseball. Yes. No, it is the equivalent would be what was it called?

Um the the pony prancer like Oh god. god. god. Like or stuffed animals. Hobby horses. Hobby horses. Hobby horses. Yeah. Hobby horses or or having a bunch of stuffed animals for guys. That's like I was I was with Jay last weekend and we were talking because we're all friends and we're all in a a group thread together. So that and a mic. I was then and I was teasing the other buddy about that. I was like, "Dude, he wa you know the he's grown ass man and he watches other men open baseball cards." I'm like, "That's just I get the excitement around the baseball cards and it's collectible." So, I'm not crapping on that.

Like, I just explained an example of like you they're assets, right? You get the right ones and then you they're cool, right? So, I get that. But to watch other men open the cards is a little bit too much for me. A little bit too much for me. And we were we were all together over the Christmas holiday break. And for Christmas, uh my my my there's like another mother of mine. to my best friend's mom. She had bought all the her boy her two boys and then her her husband who's now into the opening the cards them and we're there's we had boxes of them and for after Christmas we're all opening them up and my buddy and and his brother are so into it like there's a way to open it and you slide it up one at a time to like to build up the suspense.

And so to watch to watch them get mad at their dad, the way he's opening the cards and the way he's WHAT ARE YOU DOING? YOU'RE GOING TOO FAST. You're ruining You're ruining You're ruining do seductively. do seductively. do seductively. Yes. Yes. Yes. It's It's exactly right. There's like this Yeah. Yeah. I'll have to show you guys. I'll have to show you guys. There's I got video of like it happening and going down and I'm like inside of top 10 things that make that just turn off your wife.

Come on. Yeah. I don't think that turns any wife on. You don't need to I'd be into garbage pill kids if we could just like bring those back sick. sick. sick. Those were great, but I ain't watching somebody open a box of them. Uh, no. Uh, no. Uh, no. That that's that's like the video game thing for me. Like I get the video game thing, but to watch other people play the video game thing, I just don't that they can't I can't get behind that. That was always annoying cuz you'd have to wait forever for that older brother and like yeah, cool.

You're good at it, but I want to turn, you know? It's like and that became its own economy. It's huge. You know how it's huge that people watch for hours other grown adults play play video games in open cars. cars. cars. What is it? T Payne who makes like so much money. He doesn't even tour because he makes more money people watching him play video games and rapping. That's what he's known for. It's so wild. Have you know what you got to do? If this is you and you're a man, this is what you do.

do. do. Yeah. Well, there's definitely people listening that do this. That's fine. I'm going to give you some advice. This is what you do. Have kids. Wait till your kid gets older and if they get into it now you now you can do it. it. it. Now you got a reason to go have fun with toys is because your kids are into it. But if you're doing it on your own, go make some I don't know. Go do something else, dude. Don't work out. I don't know.

Bigger toys. Bigger toys. Bigger toys. Yeah. Yeah. Yeah. Seed is the world's best probiotic. Look, probiotics have been shown in studies to have some pretty profound effects on you. So definitely helps your digestion. We all know that. Helps with your skin. There are many studies now that show that probiotic supplementation helps with cognitive function, reduces anxiety, depression. Here's some new stuff. New data is coming out showing it helps with fat loss, and muscle gain. I'm not making this up. Your microbiome helps you digest food. It affects your metabolism, creates neurotransmitters.

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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 Nicole from California. California. California. Hi Nicole. How you doing, Nicole? Hi, guys. How are you? Good. How you doing? How can we help you? I recognize you. Have we seen you at our events before?

Yeah, I've been on your calls before, live calls, and I I also met you in Las Vegas, and I've come to the studio in person, so I feel like the luckiest person. person. person. Good to see you again. How can we help? Yeah, thanks for taking my call. Um, so I wanted to um preface my email that I wrote in with a couple of points. Um, I just want to let you know guys know that I'm really proud of where I am right now. After listening to you guys for three and a half years and running MAPS programs for 3 years now, I am physically a lot stronger and mentally a lot stronger.

So, I just feel like I'm in a pretty good place, but I do have a hurdle that's come up over and over again over the last few years. So, this is this is what my email comes in. Okay. All right. So, um, I have a nutrition issue and question. I recently got an email from Mind Pump saying that you have a nutrition plan call option and I want to know if this would be a good fit for me. The nutrition part is my main hurdle. As I mentioned before, I have had a history of restricting heavily and whenever I cut it messes with me mentally.

Um, I've been doing your mass programs for a little over three years and I'm super consistent. I love lifting. I have no problem with that at all. I've gotten a lot stronger in the last 3 years and I think I look buff when I flex. So, um there's a little layer of fat over it all and it really hasn't messed with me too much in the last year or so. Uh I did bulk up a couple of times in the last 3 years, but I also bulked up in weight like 10 to 12 lbs and I had started at a heavier body weight than I was used to.

So, my original goal was to lose body fat and now I feel like I'm ready to cut. But every time I do it, I come up with this issue. Um, I recently did three inbody scans at my naturopath in the last 6 months, and I went up from like 26.8% body fat to 29% body fat, which was my last one in December. And it it also says that my muscle mass is in the high section at like 61 lbs of skeletal muscle mass. So, she said that's great.

Um, and I'm really proud of that. So when I do try to cut, it's short-lived and I revert back to maintenance because it's less stressful mentally. I'm not feeling like physically restricted. I don't really get like hunger or anything like that. It's just my it's all in my mind. So my goal is to lose 10 pounds of body fat and get in a healthier body fat range. Like around 24 25% body fat is my goal. Mainly for health. Um I've kind of come to like a more comfortable feeling in my my bigger body really mentally.

I'm just a little bit more concerned health-wise. health-wise. health-wise. So, I'm currently like 153 lbs and I have a really hard time with weighing and tracking my food. And I have hired online coaches before, including Mind Pump online coach. And um it's just it's just not something I'm willing to do with tracking. So, I know I eat currently around like 2,00 to 2200 calories at a maintenance. And I'm really great at hitting my protein. I usually eat well over 140 gram of protein a day. And I do tend to eat a little lower carbohydrate, like around 100.

120 is like my max. And I would say I typically hit lower than 100. Um, and my my fat intake is usually kind of high, like 85 g. Um, in the past, I did the bulk and I gained the strength, but the fat along with it. And um, I did bulk up to like 25 2600 calories and I didn't feel like I got huge strength gains from that. I kind of just felt like it was a lot of forcing me to eat. Um, and probably had something to do with some of the body fat I gained.

And I want to know if I was a good candidate to just have somebody go over like what I eat, maybe just in photos and see um if I if they can just give me like a really simple, doable plan that I can stick to. Uh, let's see if I have anything else. And then that's it. I just had some of my strength gains written down in the last year. I I tracked from December of 2025 to 2024. And I think I did really well at not bulking during that time.

You're doing a good job. You are really, really good job. And um just so you know that there is no health benefit if you're fit and healthy and you're strong, especially if you're strong, you're not really going to get a health benefit going from 28, 29 to 25 or 24. So there's no worry about being uh at the body fat percentage you're at, especially with the muscle you have. Yeah. fact that some of the some data suggests it might even be healthier for some women some women some women um to be in the high 20s um especially as you get older, but you're far from that.

But anyway, my point is if it's for health, there's really no there's no reason. Now, if you want it to change aesthetics aesthetics aesthetics Yeah, that would be great. Yeah. Yeah. So, if that's part of it, you know, then then we can definitely tackle it. So, the question is and and I get it. I get the tracking issue. Um and a lot of people don't like it. Um, and so here's the thing. Part of it comes from for some people that they don't like to be told what to do.

And so once they feel controlled, and I see you smiling there, so I'm assuming you have that personality when you, you know, if you're told to do something that your instinct may be to go and do the opposite or not do it, or you feel controlled. Okay. controlled. Okay. controlled. Okay. Yeah. You hit the nail on the head. Yeah. So, so that's that's the that's kind of a big issue. Um, and that's I mean that's a bigger issue. It doesn't just relate to food. It tends to bleed out into the rest of our lives.

Nonetheless, there are ways to coach without tracking. without tracking. without tracking. Okay. Okay. Okay. So, there are ways to coach someone to get leaner uh without tracking. And I would assume um someone like you, Nicole, that you generally eat the same kind of foods most days. I don't think your diet radically changes. Okay. Okay. Okay. So, if I were coaching you or if I were having one of our coaches work with you, then they would work with you based off of that and not necessarily tracking.

Yeah. And so it'll be like change a couple things here, take a couple ounces of whatever here out and then uh and work from there. Um and then your on your side your side your side because I've worked with a lot of people like you. Um and the the challenge can be letting me coach you. And so as a coach, I have to I I have to work with you. I'm just going to let you in on how coaches work, okay? I would work with you.

And a lot of it would be me helping you feel like it's your idea your idea your idea because if I tell you to do something, then I know you're going to want to rebel. And by the way, I have that same personality. personality. personality. Okay? Okay? Okay? So, a good coach is going to really work with you and help you figure it out. But on your end, Nicole, you have to submit and just say, "I'll just do it." And not feel controlled, but rather, "This is what I want." Okay.

Okay. Okay. Now, the question is, can you get down to 24? Yeah, you totally could. You've got good muscle strength. You're consistent. you look healthy. Uh going down to 24 25% wouldn't be a problem. You'd be a good candidate uh for our concier program where you just check you just check in with a coach once a month. And so they they basically do the nutrition plan with you, set it all up, set you since you since you've got as much experience as you have already and then they just check in with you on a monthly basis and make tweaks based off of the feedback and what you're giving them.

And so I think that would be great. Um, give me an idea of where you're at activity-wise. Do do you have any idea how many steps you take a day or anything like that? Yeah, I take like 13,000 steps a day. Oh, you're pretty active. I do all I do a three-day a week, 1 hour um program from MAPS. I just finished um MAPS 40 plus and I just started Muscle Mommy yesterday again for the like I've done it like four times at least. And then I do I've been doing the one day of the sprinting from MAPS 40 plus on my Tuesday.

So, I work out Monday, Wednesday, Friday, and then on Tuesday, I just do like a 15- 20 minute sprinting on a on a cycle, like a bike. Okay. Yeah. You you're pretty active. That's uh that's a lot of steps. So, typically when I when I And Were you doing that when you reverse dieted too? The steps? Yeah. Yeah. Okay. Yeah. Okay. Yeah. Okay. I've been consistent with that for years, like a decade. I have a dog and I walk her every day. Okay. So, it's kind of like where you stay.

How hard is it to increase from there? there? there? It'd be hard. Yeah. Yeah. Yeah. That's a lot. Yeah, it's a lot. Yeah, I don't think I want to do that. So, the reason why I asked that is because another way to to help to without tracking macros is like what I would do with someone like you is we would do like a reverse diet first, which means since you're already at high steps, I'd actually take back on steps, which would already start to cause a reverse diet because you're moving less.

Okay? Okay? Okay? And do and do a bulk with a smaller amount of calories, less activity. And then when we decide to cut, I increase your activity while cutting or cutting a few things out, changing a few things in the diet. Like what you told you would tell me what you ate for the day. And I'd be like, "Oh, cool. Instead of having 6 ounces there, I just want you to have 5 ounces there. And instead of having a full cup of that, I just want you to have a half a cup of that." And I could just I could take away a few hundred calories and I could get you to move 2,000 more steps.

But if you're already at peak amount of activity, I don't have a lot of room to play with. This is, by the way, this is exactly what I'm doing with Karen right now. It's like I've told her like, "Hey, no going out of your way to get steps. We're in the reverse diet phase right now. So, stop with the walking like crazy. I need to be able to use that as a tool to go into our cut." And right now, it's just about bulking, getting stronger, and adding calories.

And then one of the first things that I will do is I will modify a little bit of the food. And I'll say, "Okay, now I want you to get 2,000 more steps a day." But if you're already at peak steps and you stay at peak steps all time that that you that's a lever that we can't pull right now. And so it would be another strategy if you don't like tracking. That's a great strategy to pull that lever. But then I got to get you to pull back right now while we reverse diet and build muscle and then go the other direction.

Yeah. I don't see me pulling back on my steps just cuz like that's my daily that's just how active I am and I don't want to give up my I just like a two-m walk I do with my dog every day outside in the sunshine. So yeah. Yeah, I wouldn't change that. It would be the anything you get on the any sort of cardio equipment. cardio equipment. cardio equipment. I don't do it except for Tuesday. I do like I said a 15minute. It's that sprinting of 15 seconds and then a minute of rest.

And I do that. It's not much. I Is that too much? No, it's not. No, no, no, it's not. I You know, here's the the other thing, too, you want to consider, okay? um is you want to look at okay what's how much of an improvement in life quality is a 3 or 4% loss in body fat and then compare that to that to that to the changes that you would make uh and is it worth it now here's the thing with body fat percentage Nicole uh people store body fat in ways that where someone can be at 28% and and look great and other women will store it differently at 28% % have to get much leaner.

If you store around your a lot on your midsection, then I don't think so. Yeah. So, I'm all booty. Yeah. So, you probably store it in a very healthy way. That's a good thing. Yeah. So, you know, okay, if you lost if you dropped 4% body fat, which you could go after and try, is that going to give you like is it going to be worth, you know, is is the juice worth this worth the the the Well, especially if it makes you do things like I was already starting to mention like it starts to make you manipulate your steps and now you have to kind of track just to get 4% like you know where you would benefit from coaching coaching coaching more than the diet maybe small tweaks in the diet but probably individualization of your program design.

Mhm. At your level, your consistency, if you were my client, and and I'm talking to you and I'm hearing all this stuff, I might make a couple little suggestions with diet, but then I'm going to look at your workout and I'm going to individualize it. So, you're following our general programming, which is good, but nothing beats individualization. So, I'm going to look at it and I'm going to say, "Okay, I'm going to change this, change that." And then that would that would um leverage your metabolism in a positive way, cause the body shape changes uh that you're probably looking for.

for. for. That'd be cool. It would be more of a programming thing. There definitely would be some diet suggestions, but it wouldn't be hardcore diet. diet. diet. This is why I think she's so perfect for the concier because she's got you would just be those tweaks when we meet once a month is just like, "Hey, this is what we're gonna be doing. I'm following muscle mommy. Here's what my weight, you know, these are the weights I'm using. here's whatever. Then they would make individualization to your programming.

your programming. your programming. Okay, that sounds pretty great. Um, I didn't know that was an option even though I listen to you guys every every podcast you put out. I guess I missed that one. that one. that one. Well, no, we don't really we don't push and promote it. It's just something that we offer to our clients as as an option. Typically clients will go through like a pro program, get to their goal, and then it's one of our ways to kind of just maintain a client that now has all the tools.

like you've listen obviously you've been listening, you've been going through this. Sounds like you have a lot of those tools and so you would be somebody who I could send right to that direction. direction. direction. That sounds great. As far as like my personality and matching me up with someone, I've just realized like I'm really blunt. Um I like full-blown honesty and sometimes I need to be kind of like pushed around. Um so like if someone's really like more of a meek personality, it doesn't really work out with me.

It's just Yeah. Yeah. Yeah. So you got if you got someone in mind that would be we'll take we'll take care of that for you. We'll take care of that for you. Nicole Nicole Nicole now that we know who's now now we know who's sending over. We'll we'll take care of who you get with. Don't worry. We'll put in the notes. That sounds great. Well, thank you guys for um all your time. I really appreciate you. You guys crack me up every time I listen to you.

And um I'm really really proud of how strong I've gotten. Even though it's not like the numbers some of your live callers put out, it's is pretty amazing. You're doing awesome, Nicole. You're doing really good. Yes. Keep it up. Thanks, guys. Thanks, guys. Thanks, guys. Have a great day. You, too. You, too. You, too. Yeah. I got to say this, too, Yeah. I got to say this, too, cuz we get hung up on body fat percentage. percentage. percentage. Body fat distribution makes a big difference. Like, huge difference.

Like, well, there's a especially for women because so men generally store body fat the same, although you could have a weird distribution. Like, a dude could store it in his hips and but for the most part, it's on on our belly. uh women if they store it uh hourglass style and there's there's muscle underneath 28% 29% looks amazing in many women so distrib so sometimes we get hung up well I should probably be down here and then for health purposes if you're fit there's no difference it's not going to make make make especially with good muscle and you know she reminds me of one of my last clients that I had in fact I still was in contact and helping her for a long time even while we were doing this podcast and she's always was was asking for the next percentage and I was constantly reminded I said you look great you're in great shape you and it's like you want this next 4% but what it what you have to sacrifice to get that next 4% is not not only will you not be any healthier arguably you'd be less healthy to get to that next 4% that you're you're talking about but then you're going to have to like just you're not going to be able to enjoy that you love to go out with the girls every once in a while and have a glass of wine you love to do these things that those are those are great healthy balanced parts of your life that you have found a way to keep yourself in a healthy place strong and fit and to ask for that there's the sacrifice that and it's just and I can hear that in her voice like I I don't want to do that.

I don't want like well then just okay then you're doing great belief that if you if you look uh shredded you'll have this your life is dramatically better. It's not true. No, it doesn't change that much that to go from unhealthy to healthy big difference. difference. difference. Yeah. Well, I'm glad she was too was uh interested in kind of changing up her training because like a lot of times just focusing on that is going to take you so much further. You get what you want and then two, you got all these, you know, new abilities you didn't have before.

before. before. That's what I would have done with if she was my client. Just from talking with her, I'd be like, I'm going to work on programming with you. That's what we're going to have fun with it. That's it. it. it. Our next caller is Alex from Massachusetts. Massachusetts. Massachusetts. Hi, Alex. Hi, Alex. Hi, Alex. Good to be there. So nice to meet you guys. guys. guys. Yeah. How can we help you? So, I am in my second po postpartum. I had two babies kind of backtoback.

They're six and a half months apart prior to having kids. Um, I focus on my fitness for like 2 hours a day. Uh, loved running. Did five half marathons in a year. Um, and you know, I've kept my nutrition pretty consistent while having my kids, but I just haven't, you know, focused on fitness. So, I'm kind of coming out of that fog of my postpartum, really looking to get back into fitness again. Just wanted your take on, you know, what should I change and how do I really start this process?

Thanks for calling in, Alex. When you were when you were running, uh, were you also strength training or just running? running? running? So, I was doing both. I definitely did more running than strength training. Um, I just really fell in love with it. It was kind of therapeutic for me. So, majority of the time I definitely was running with probably like short, you know, 20 minute strength training every now and again. Well, I'm I'm really glad you called in. Uh, so there's a couple things. You did the the the majority of the work is before you get pregnant, which you did.

You were fit. You were exercising. That makes the biggest impact. Here's the other thing, Alex, that you're not uh describing here um to people who don't understand. It's a lot on your body to have one baby. It's a lot a lot to have two babies within a year of each other. Yep. Yep. Yep. It's a radical change uh on the body. And a woman's body doesn't fully recover for probably two years. And so you are six months later, boom, pregnant again. Right? Right? Right? So I can I can tell you this.

You're going to do fine unless you push it. Unless you're not patient. You got to do less than you think. Okay? and assume your body's not the same for probably two years after your last child. last child. last child. Yep. Okay. Yeah. I'm about a year. So, she's about a year and a half. I have two kids. I have a son who's three and my daughter who's a year and a half. So, Okay. You're getting there. You're close. So, close. So, close. So, I I I feel that fog kind of lifting, right?

Like it's, you know, my independence is coming back a little bit. I'm feeling like I, you know, I'm ready to go. I want to get that endurance back. Um, but obviously my nervous system takes a lot of shots during the day. So, um, just trying to be realistic about really what can I accomplish. Um, are you open to flipping the focus at this point in your life right now on more of the strength training and less of the running where you're currently at and we can always pick more of the running up later on.

Yeah, I mean I think you know I definitely have muscle that I have to rebuild and I know obviously strength training would would help me get there probably faster than just running and you know being able to focus on different areas of my body cuz I'm sure if you guys have you know your young kids you know you're using a lot of muscle to take care of them. So I'd love to kind of rebuild that. So for sure sure sure it's also so that's all true and then also it's the amount of time it takes to run long distance versus how little strength training you need to do to build your body and strength back.

You could we could literally spend 15 minutes a day doing one or two exercises for your body that are is going to do wonders for getting you back to feeling like your normal self where uh the running for half hours to hours at a time is a lot of time and that's a lot for very little return return return on in your pursuit. I I hate running postpartum. It's the worst because it's high impact. your pelvic floor pelvic floor pelvic floor uh muscles need to get strengthened.

The recruitment patterns need to come back. You need to strengthen your body everything. everything. everything. Yeah. You do that impact and you're going to find issues with your pelvic floor either through injury or other things that happen when you bounce up and down after having a baby and and you'll and so so I don't like I never liked running postpartum until we did a nice bout of correctional exercise. Mhm. And so, uh, we have a program that's perfect. It's called Matt's Starter. I'm going to send that to you.

Don't worry, I'll send it to you and it's going to feel basic. It's going to feel easy. That's the point. I want you to focus on bracing your core. I want you to focus on connecting to your pelvic floor while you're doing these exercises. uh like you're doing kind of a keull while you're doing your movements to strengthen the the the the muscles that have changed uh in terms of the recruitment patterns and a map starter is a good three months. months. months. Y Y Y nice.

nice. nice. So do that whole program for 3 months. After MAP starter, you're going to do MAPS 15. MAPS 15. MAPS 15. Mhm. Mhm. Mhm. Okay. Okay. Okay. Maps 15 is another three months. After that, if you feel good, then you can move to something like MAPS anabolic. anabolic. anabolic. Awesome. Awesome. Awesome. Okay. Now, the entire time your body's going to change. So, I don't want you to think like, "Oh, I'm doing this basic thing, nothing." You're going to see your body change. Fight the urge to do more than the program because you're going to start to feel good, which is a good sign, and then you're going to be like, "I want to do more." This is a lot of the opposite of your natural tendency, especially being a runner, uh, going into this really slowing down and like using tempo is your friend here for like really slow reps and like focusing on that tension, control, and connection.

And so if you can do these reps super slow pace with that, that's going to move you so much further towards now feeling like yourself again and able-bodied. I'm a big fan of pushing the stroller and going for a walk. Just no running out. That's that's what you do for more activity if you got, you know, the ability to take the kids out, go for a nice walk, do stuff like that. Uh but stick to the strength training protocol. And if you are somebody who does have good discipline and you're and you pride yourself on that uh similar to my wife, what I had to keep telling her through Mapstarter is this is perfect.

This is enough. You don't need more. Just keep tr trust me. I know what I'm doing. And so she kept telling me, I'm ready. I'm ready. I feel good. Yeah. And so, uh, you know, be that person in your own ear if you or find somebody to be that person in your ear to tell you that as you go through this process. Just like Sal said, follow that out. You go starter all the way through as it's laid out. Not more than what is in there.

Then you go from there to max 15 as it's laid out. Not more from there. And the only thing that's more is walks. You can go take walk. All good for that. But you do that. Focus on hitting your protein intake and feeding the nourishing the body right now and you're you'll be back in no time. Are you nursing? Are you are you not? No, I'm fully weaned off of it now. So body's back to just me for the first time in, you know, quite a long time.

Good. Do you take creatine? Um, I do. I I the past I would say two months I've taken it consistently. Good. How many grams a day are you taking? taking? taking? I'm doing five right now. Yeah, try 10. Okay. Okay. Okay. Try 10 for the brain. Break it out. Two doses. Uh, so yeah, that'll be good for brain. And then do you hit your body your target body weight and protein? So that's what I that's been my main focus. You know, I know I'm eating the kids scraps right now.

I know, you know, focus on getting what I really truly need to fuel myself. And that was something I wanted to ask you guys. I I don't really have like a weight target, right? Like I don't I don't necessarily feel awful right now. You know, I'm I'm I just want to build muscle. So, should I kind of hit that protein for the weight that I'm currently at, or do you think I should try to Where you at right now? Yeah. How tall are you and how much you weigh?

So, I'm 5'4 and I'm 135. That's fine. Yeah. 130. Yeah. 130 grams of protein. Yep. It's a good target. Yeah. You know, here's what you go. 35 to 40 grams of protein. Breakfast, lunch, and dinner. Throw in a shake. You're done. You're done. You're done. Y Y Y like you said, hit that consistently. That paired with starter in the programs. That's programs. That's programs. That's I'm going to warn you again, Alex. If you follow our advice and you start hitting the protein targets and you're following starter, two to 3 weeks in, you're going to feel like superwoman and you're going to want to push it.

Yeah, you're going to be like, you're going to be like, "I know he said this, but I feel amazing. I'm going to get after it." And you'll and then that's where stuff starts to break down. So, just follow it. Just trust it and you'll see your body's going to respond. You'll feel amazing. It'll be a perfect progression. perfect progression. perfect progression. Goal is to do as little as possible to elicit the most amount of change. That's what you're doing. Just as little. Yeah. And I am home with my kids.

I'm a stay-at-home mom, so I know a lot of my energy also goes there. So, I need to I think I'll have the same problem as your wife trying to slow myself down. Do you have do you have weights at home? Yes. You have, you know, like a full gym set up, my husband and I. Oh, you're set. That's awesome. Yeah. Starter's easy, too. You just need a physio ball and then you're done. You got the rest of it and you're good. Yeah. Yeah. Yeah. Nice.

Okay. Nice. Okay. Nice. Okay. Yeah. Yeah. Yeah. Yep. Yep. Yep. Cool. Cool. Cool. You're going to do great. Good job. You want to check back in? You want to check in in like 3 months? Awesome. I'd love to. I appreciate you guys so much. And you guys have been a great podcast. It's been nice to listen to you guys and have, you know, realistic, you know, advice for where I am in my life. Yeah. Good. We'll have you on in 3 months and then based off that we'll send you another program so you don't have to get it.

All right. Okay. Okay. Okay. All right. All right. All right. Awesome. Awesome. Awesome. All right. We'll see you then. You got it. See you. Byebye. I'm glad you called in. Yeah. Yeah. Yeah. It's uh um I I I've been speaking to this a few times now on the the most recent podcast, but there's so much misleading information to women who've had children and it comes from these fitness uh fanatic influencers that are like, "I just had my baby six months ago. Look at me." No, it takes a while, dude.

It takes way longer than they communicate. And then if you have babies back to back, which 6 months is back to back, uh that'll do a number of the body go through and your pelvic floor muscles really get affected. Okay. Not just from the delivery, but just from the stretching and the the growing baby. And so this is where you hear the, you know, women will say things like, "Oh, I do a jumping jack and I pee myself or whatever." Running postpartum, terrible. Strengthen your pelvic floor first before you go run because that's an injury waiting.

injury waiting. injury waiting. Isn't uh Karen working on a postpartum guide right now? Yeah. Yeah. Awesome. Hopefully, it'll be all soon. all soon. all soon. Our next caller is Sarah from Tennessee. Hi, Sarah. How you doing, Sarah? Hello. Oh my gosh, this is so awesome. Thank you guys so much for all the awesome content. You guys have taught me so much. Um, okay, so my question is, how can I safely fast without compromising muscle? Um, I've been an athlete my whole life and I've actually been doing Jesse Hilenberg's programs.

It's like I well I found her 16 years ago and um so I count my macros and all that but I'm not super religious about it. I mainly track my protein but I will say when I track macros I do much better at like actually eating all the food I need to eat. Um, I used to fast once a week, um, kind of more for spiritual practices, but then as I've gotten older, I've become more concerned about losing muscle mass. And I do feel like my spiritual life does better when I have some kind of fasting in my life.

Um, the last time I did a fast, I mainly did like I it was gross. I did. I wanted to get all my macros. So, like I basically did like oil like I would drink protein shakes with like oil or juice in them. Um I mean it did the trick. But if you guys have any uh tips for me, I would welcome anything that you guys have. Yeah, this is a great question. Sarah, are you is it are you Christian? Yeah, I am. Okay. If you're fasting for the for spiritual purposes, right, which is um denying yourself, denying the flesh, and you're trying to circumvent that with but I'm going to do this thing over here to not lose muscle, then don't then don't do the fast.

Yeah. Yeah. Yeah. Yeah, I get that. If it's if it's if it's a form of submission, submission, submission, um you know, God knows your heart. And so from a spiritual perspective, if it's for spiritual purposes, if you're worried about the muscle loss and you're trying to hack it somehow and figure out how to get around it, it's like, you know what it reminds me of? It's like teenagers, uh, you know, not having sex, but doing everything else because they're like, well, that's we're not supposed to do that, so we'll do this other stuff.

So my my advice is don't fast. Um, but if you're doing it for f for spiritual purposes, then just then just do it. And and honestly, it's not going to make that. Well, I was going to say that's the also Sarah, keep in mind if you are six days a week, you hit macros, lift weights, do your thing, one day of fasting, you are not losing muscle. You're not losing muscle. muscle. muscle. Yeah. Yeah. Yeah. You don't have if you if you if you hit macros, especially your protein intake, uh let's say you don't even hit all your macros, but you hit your protein intake consistently through the week and you're lifting weights, you're fine.

You are fine to not eat anything and have nothing but water all day for a day and you're not going to compromise muscle. You will not. you'll be just fine. fine. fine. You'll be you'll be totally fine. Yes. So, there's nothing for you to worry about about about uh from that. Now, if you rarely ever hit protein intake and miss macros and then you also add a fast on there, then okay, then we But it's not the fast fault. I'd say it's more because you're inconsistent with hitting macros and your protein the rest of the week that's that's really doing the damage.

So, that's where as long as you're consistent and doing good with that, the fast is fine. And maybe that's how I would decide if I was going to do a fast on Sunday is like I or whatever day it is. It's like, "Hey, I did really good this week. I got my lifting in. I hit my macros. You know what? Now I'm on on Sunday or whatever. I'm going to fast." Like that's a great idea. Not a great idea if you're inconsistent with your eating in.

eating in. eating in. There's also other ways to fast, too. I mean, you can fast from food. You can fast from electronics. You could fast from from from gossip or whatever. There's other ways to fast if you're doing it for spiritual purposes. purposes. purposes. That's right. That's right. Yeah. I definitely feel like fasting from food is like it definitely helps me feel more grounded. Um I've done water fast too and I felt really grounded for the rest of the week and I'm very disciplined with my well I'm disciplined in general but I really like like hitting my macros.

I like getting those goals every day. But um I'm glad to hear that it's not really going to make that big of a difference because as a woman I will say that you guys constantly telling us that um you know we don't need to be overtraining and undereing that has really impacted me a lot and my hormone levels have been so much better since I have eaten consistently and the week before menration when I'm normally like insane. like insane. like insane. It has completely like alleviated that.

So, I think there's like a fear here of like, okay, if I take one day off a week, am I going to be insane because I took that one day off, you know? Yeah. No, you're you're going to be good, Sarah. Especially if you're really good about doing the other stuff the rest of the week, you're going to be good. In fact, you're going to get great benefits from it. And if you do feel like And if you do feel like it's not great, then then I would say try other fasts.

Yeah. Yeah. Yeah. You know, cuz everybody's a little different. But I think you'll be all right. right. right. Yeah. I love fasting from tech. I think tech for a day. No tech, no phone and no tech. Such tech. Such tech. Such a such a Same here because I could I could fast from food way easier than staying away from the news, all that stuff. I think that stuff is just as nasty and dangerous for us and awful for us and such a good practice to do that.

It's also harder for me. Yeah. Yeah. Yeah. Yeah. I I will say I'm a stay-at-home mom and I have the privilege of like we have a landline because my husband is like, "You're never I cannot reach you on your phone cuz my phone's normally on airplane mode." airplane mode." airplane mode." Great. Love that. Love that. Good for you. Yeah, I'm definitely in my own world here. here. here. That's good. That's a good thing. I like that. Yeah. that. I like that. Yeah. Yeah. You'll be fine though, Sarah.

If you're the fat fast one time a week, especially if you're hitting protein throughout the rest of the week, you you'll be just fine. Mhm. Mhm. Mhm. Okay. I appreciate your input. Thanks, guys. guys. guys. Got it. Thank you. Have a good one. Bye. Bye. Bye. It's so important when you ask somebody why they're fasting. You know, fasting for fat loss, bad idea. Fasting for whatever bad for spiritual purposes, there's lots of value. Sure. Sure. Sure. But then you got to be again, and by the way, I'm not speaking out of this because I'm perfect.

This is the same struggle I have. You'll do something for spiritual purposes, but then what you'll do is try to control it and it loses its value because you're not justifying it somewhere else. It doesn't need to be. You're not giving it up. you're not going like this is for you. It's like well I'm going to do it but I'm going to control these levers so that I don't lose muscle so that I and like like you brought up fasting from electronics. Uh if you gave me the choice I would fast from food cuz electronics is way harder for me.

So I know that that would be the one that probably that probably that probably right which is even more reason why if you're doing it for spiritual reasons that's the direction you go. So, I think anybody who knows that they have a a vice or a draw or a pull to something, especially something worldly, and you're doing it for spiritual reasons, it doesn't have to be food. Food food is just what what it was hundreds of years ago and it was so popular. It's like there's so many things today that you just be like, it's just supposed to be to interrupt, you know, what your normal daily routine is and so you could focus on, you know, higher things.

higher things. higher things. But there are two ways this gets manipulated spiritually. one is the person who wants to restrict their food. And so then they use the fasting for spiritual purposes as an excuse, right? right? right? I'm doing this for spiritual purposes. But really deep down, it's so I can starve myself. starve myself. starve myself. Then on the other end, you get the like, I'm going to do this thing, but maybe it's the bodybuilder, the fitness enthusiast, but I'm going to drink amino acids all day and protein shakes all day because that technically is liquid.

Yeah. Yeah. Yeah. And I don't want to lose muscle. And again, you're losing the really losing the reason why you're doing it in the first place. Well, I mean, our space has done a poor job of like having those type of articles out there and things to scare. scare. scare. Well, and not to mention if you if you are good with your lifting and consistency with your macros during the week, I would argue there's nothing but good benefits uh for that day of fasting. You're not going to you're not going to lose muscle.

I remember when I thought the same way too though. I remember I thought if I went two hours would let a day panic. So, I get it. I totally get it. But, yeah, it's not true. true. true. Our next caller is Natalie from Oregon. Hi, Natalie. HOW YOU DOING NATALIE? HELLO. Nice to see you all. How can we help you? Yes. So, um I have listened for about two years. I have done two MAPS programs, anabolic twice and performance once. And what I would love help with is having a successful cut, losing that last 10 lbs, like those hardest last 10 lbs.

Um, so I've listened to your advice over these last years and I've actually reverse dieted. I'm on my third reverse diet. So I bulked three different times and about to start my third cut. And especially the last one that I tried, I just feel like, well, not feel. Looking at the data, all I did was lose what I had gained during the bulk. And I really wasn't much leaner. I paid attention to my measurements for that. And um, my daughter's in the background there. And um and I I just don't think I think I really just lost about what I had gained.

I think that I my body is amazing at adjusting. And so when I cut calories, my body real quick is like, "All right, this is our new maintenance. Awesome." Awesome." Awesome." And um my timeline is on May 31st is my sixth anniversary and my husband and I will be going on a belated honeymoon. So, we got married during co in 2020 and we've never been anywhere together. We haven't well, we've been to the beach together, but we haven't traveled on a plane together. So, this will be our first trip.

Um, my mom's going to watch our daughter and I would love to feel confident in a bathing suit for this trip. Yeah. Congratulations. Awesome. Sounds like a lot of fun. This is super common, by the way. uh not just for normal people even at the competitive level. These people that do this professionally where they bulk up and then they cut down and they basically lose the muscle that they built up on the bulk. And a lot of that is due to too aggressive of a cut.

In fact, you were probably doing even better in the bulk and the calories that we cut down to andor the activity because typically what tends to happen is they get motivated in the cut and they increase activity like crazy. They cut the calories. So, so they can see the scale move really fast. And what ends up happening is they lose as much muscle as they did fat. When you did the reverse diet, how high did you get your calories to? to? to? So, right now, so right now I'm eating I two Well, I attempted 2,900 last week and my waist started to go up a little bit.

I've been like creeping up there. So, I'm I'm backing down to 2,800. So, 2,800. So, 2,800. So, that's right. That's good. That's good. My goal is just to not have my my waist go up much, but when I bulked over the spring last year and then cut, I went up to I went right up to 2,800 and I think that was actually too much. So when I did my first cut, um from 2,800 it was to 2,300. I did that for 4 weeks and I I lost one pound.

So, I think because it wasn't my maintenance, um I didn't actually know what my maintenance was, um because I was gaining my waist did go up. up. up. It was too much, I think, that first time, but I do think I've gained more muscle and did it more slowly since that time. So, now right around 2,800, I'm hoping is my maintenance. I feel like I need a little more data than that. Well, Natalie, I want a little bit more context. I I you look pretty lean in your shoulders and your arms.

What's your body fat percentage at? No clue. I've never done a dexa and I haven't had a a pincher in like 15 years. years. years. How how tall how tall are you and how much you weigh? So I am 5'3. I weigh about 131 132 lbs. I would guess I'm around 25% body fat if I had to guess. Okay. Yeah, you're probably pretty lean. Yeah, you're probably you might even be lower based off of your shoulders and arms. It's hard to tell, but I can see your delts.

I can see your arms. Typically for a woman uh to have that um she's probably you're probably low 20s. Yeah. Yeah. Yeah. Which here's what happens. Um if you're in the low 20s and you're building and you're strong, you're reverse dieting, it it's this game of mini cut, mini bulk to get down even leaner. Uh because once you get down to like 22, 21 for some women, for a lot of women, the body starts to fight it a little bit and not want to go. And so you kind of have to play this game and it just takes a little bit of time.

How how are your lifts? How? Because you said I seen your email. You ran Maps anabolic mass performance. How strong are you? Can you give me an idea? So, not strong compared to a lot of the women I've heard call in, but I've I've made improve it. So, yesterday I did my squat was my last four reps were 145. That's great. That's great. That's great. I did a sumo deadlift of 195. These are This is great. Incline bench 75. And yesterday my overhead press was 65 for sets of four.

You're strong. You're strong. You're strong. Yeah, you're doing you're doing well. You're really strong. Natalie, how many how many steps do you take a day? Do you have any idea what your activity level looks like? Yeah, I average in a week I average about 8,500. about 8,500. about 8,500. Okay. Is that like uh you going out of your way to walk or is that just kind of your normal activity? I definitely have to put in some effort to get that. Like sometimes I'm just running in place in my house at night cuz cuz cuz was living in Oregon in the weather.

I I mean I have a pretty good guess of where I would want you and I think you would just and but here's the temptation you're going to have because you have a thing coming up and so you're going to want to push it. I bet hitting around 2600 to 2700 calories trying to hit 10,000 steps every day and maybe switching the MAPS program to a new one that you haven't done yet. And you're going to see a nice slow change. You're going to get a beautiful slow change.

You're not going to have to cut calories aggressively. You're not really trying to reverse diet anymore. or you're just kind of landing in this. And what what that will do is this. If I can get your steps up two more, thousand steps a day, I know I'm going to increase a little bit more activity and burn just a little bit more. If I switch to MAPS program, it's going to be novel. And there's going to be periods of time in the next 2 months where you're in a little bit of a deficit.

So, you're going to lean out a little bit. And sometimes you're going to be in a tiny bit maybe of a maintenance surplus. And so, you're going to build a little bit. And what that'll do is keep you from losing any muscle. Maybe we even gain a pound or so during that time. But leaning out the whole time if we just hover there. You You It sounds like you're in a really good place when you eat those uh 28 2900 calories right now. How do you feel?

Do you feel like you're stuffed? Do you feel satisfied? How do you like that amount of food? I like it. Oh yeah. See, I I I like You're doing good. you you're you're probably really and and the scale can get in your head of like it's not really moving, but changes will be happening if you increase your steps to 10,000 steps a day. You just focus on trying to stay strong, land around that 2700 calorie range or so. Don't dip below 2600. That's kind of your mark, 26 to 2,700 range.

And just stay consistent. I think you will have a nice change. You're going to lean out and you're going to build muscle at the same time. Yeah. I I wouldn't do anything dramatic. Uh you're strong, your body weight is good. I would guess your body fat percentage is good. We're looking at building and losing a little bit over time. Uh programming. I love what Adam said with programming. Let's get you strong. So like a maps, you can do like a powerlift, muscle mommy, strong. All three of those programs would probably be great.

be great. be great. Mhm. Mhm. Mhm. I Yeah, I think that would be that would be the best advice. And your energy probably is good. I'm assuming energy, sleep, libido feels good, your hormones feel balanced. feel balanced. feel balanced. Sleep is the one, but I'm have a four-year-old and I'm 44. So, so on a I don't always get seven hours, but I'm in bed a good amount of time. Sometimes I'm awake. Yeah, you look I wouldn't have guessed your age, by the way. You look amazing.

I think what Adam said is exactly that's exactly right. you're uh I I mean I feel like I kind of have a body type similar to this where when I when I cut too aggressively, I just I lose weight, but I lose muscle right off. I do better in this kind of maintenance or surplus. I have to be eating enough to to keep that muscle on my body. Otherwise, it just comes right off with the body fat and so I can drop weight on the scale, but I lose the m and so I do much better staying closer to my maintenance and leaning slowly than I do trying to aggressively.

Not everybody's like that. I've shared on the show and how long you listen. I had a ex-girlfriend that was the opposite. She could starve her body, train like a mad woman, and never lose any muscle, and she would slowly lose body fat. I'm I'm different like that. I I lose muscle really quick if I don't stimulate it. I don't feed it like what it wants. And I think you're kind of like that. I think you'll do better in a closer to maintenance calorie range. So, hovering around that 26 2700.

And then just try your best to get 10,000 steps in a day. Really make that your new average. of like if you if you do this good and you stay consistent by it's May when's your trip? May 31st. May 31st. May 31st. It's in 17 weeks. I just checked out May 31st. 31st. 31st. Oh yeah. You could drop 3% body fat by then. Which which you'll see. Oh god. Yeah. You and and that's it sounds slow but you'll be you'll keep muscle if not build something.

build something. build something. And if we do a really good job of this, you drop down the 26 27 and we don't see major movement on the scale. Mhm. Mhm. Mhm. The scale doesn't really looks different. different. different. Yeah. The scale shouldn't move very much. It should kind of maybe a pound or two, but like it should kind of hover around there. And that that tells me you're having this beautiful exchange of sometimes we're in bu a little bit of a building phase, sometimes we're in a little cut and you're having a nice little exchange.

little exchange. little exchange. So that you you don't want to see any dramatic drops dramatic drops dramatic drops uh or or increases, but you shouldn't see an increase if you're already up to 28 2900 calories and you come down to 27. 27. 27. Okay? Cuz I know the biggest thing I'd like to see is my waist. Like again, I know I'm comparing myself to like my old self cuz I've lifted for 20 years, but I haven't always done proper strength training with good amount of rest time.

And so looking at like measure and I've had a kid, but looking at measurements from like 10 or 15 years ago and it's like my waist is just staying right around that 27 in and I just I want to see it get a little I think I think this way it'll do that. If you want to add something, uh, add like the like stomach vacuum exercises that we talk about, that'll help that that'll help strengthen the core, which will draw in this the stomach. It's a TVA exercise.

Heard of those? Oh, you never Okay, we have on our Mind Pump TV channel. I'll have Doug send you the video. So, I'll have Doug send you over the video. Practice those throughout the day. These are great for working on those those internal muscles that will draw draw the stomach in. And that will actually a lot of times will make someone's waist look like it's an half an inch to an inch smaller just by getting stronger in the core areas. Doing that with the advice I'm giving you, you I think you will see and feel a difference within 30 45 days already.

Uh but stay the course. Stay the course. You're doing great. You are doing great. You're doing You're eating almost 3,000 calories a day. Yes. You're really strong. Yes. Yes. Yes. You're doing really good. Yeah. I think your body does better fed than it does cut. Here's the deal. And now it makes sense. You've been lifting for 20 years. Albeit maybe not as good. Not not nearly as but very long like year-long breaks in the middle because I was all in or all out. Fine. But my point is if you muscle memories here's the problem with someone like you who's been doing it for a while.

Um and you're strong already. You're lean. You're fit. You're do you're feeling good. You're eating. Your metabolism is humming. Especially for someone your size. That's a lot of calories. calories. calories. If you push too hard in any direction, you're going to get uh negative results. Yep. Mhm. Yep. Mhm. Yep. Mhm. Okay. like you go too hard in any direction, it's you're just not going to be happy with the results. So, the the best best bet for you is exactly what Adam said. You drop a 100 maybe 200 calories calories calories and you walk a little more and then watch what happens by the time you're ready ready to go.

You'll see the change. change. change. Okay, I will give that a shot. Yeah, you're good. I'd love to hear back from you in about 30 45 days, too. I think think think Do you have muscle mommy? Uh, no. Is that I do work from home or work out from home? That's fine. Yeah, we can do that. You can do that from home. from home. from home. Yep. I'll send it to you home program. Okay, great. That sounds good. Thank you all so much. Yeah. Yeah. Yeah.

Bye. Bye. Bye. Bye. I can always tell by the delts. Yeah. Yeah. Yeah. So, as she's talking, I'm like, you pretty you look like you're pretty lean and muscular. and muscular. and muscular. Yeah. So, we'll see about that. Yeah. And great numbers. Strong. Very, very strong. And health. Great metabolism. 28 2900 calories and and lean and fit. She's not like she's doing tons. I'm telling you right now that she has like this is me where if I go real aggressive on a cut I'll drop weight on the scale but then I lose muscle as fast.

So it's like I like I like I I've gotten leaner by increasing my calories. I'm like that too. Yes. I do better at just kind of staying fed. If I stay fed uh and and hover around maintenance, that's enough for me to lean out slowly and I just don't do good in real world cuts. You know, it's like I think I think every body type is a little bit different. I think understanding that the the client and how they are the the advice ends up being different because if you're somebody who has a really hard time uh building muscle then you know I feel like that same person is having has a really easy time losing weight on the scale but then the muscle comes right off with it you know.

Yeah. Justin you have to starve yourself I guess so. Yeah. All right. I know you like that episode. If you did check this one out. 30% body fat for men. This is way too high. This is actually a bit high for women as well. So, in today's episode, we're talking about how you can go from 30 to 10. What is 10% body fat? This is when you have a visible six-pack. Can you go from 30 to 10%, yes, it's possible, but not if you guess along the way.

So, we're going to talk about how you can do that today's episode. Now, there's a huge range, right, of like body types. Some people can run uh a little bit heavier uh and or a little bit higher