How to Lean Bulk for Lean Gains (Build Muscle, Not Body Fat) | Mind Pump 2788

Key Takeaway

Want to build muscle without gaining fat? The secret to a successful 'lean bulk' isn't just eating more—it's eating 300 calories above maintenance with consistent high protein (1g per pound of body weight) EVERY day. Track your normal intake for two weeks without changing habits to find your true baseline, then add volume to your training when calories are high, not when you're cutting. Your body can only build muscle when it's well-fed and recovering properly.

Episode Overview

This episode delivers a comprehensive guide to lean bulking—the process of gaining muscle mass without accumulating body fat. The hosts break down the exact steps to calculate your caloric maintenance, structure a proper surplus, optimize protein intake, and adjust training volume strategically. They emphasize the critical importance of consistency, proper sleep, and speaking positive identity statements to children as a parallel framework for personal development.

Full Transcript

Transcript of How to Lean Bulk for Lean Gains (Build Muscle, Not Body Fat) | Mind Pump 2788 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

Bulking. This is the process by which you try to gain lean muscle. Almost nobody bulks to gain body fat. Yet, this is what often happens. Here's what we're going to do. We're going to break it down. We're going to talk about how you can lean bulk going to calorie surplus strength training in a way to build muscle and not body fat. And in fact, some of you might actually get leaner doing it this way. Let's go. Hey, they get leaner while you do this. Let me explain that real quick.

Um, if you didn't gain any body fat and just gain muscle, muscle, muscle, you get leaner. You're you have a lower body fat percentage because your body fat is now a smaller percentage of your overall body weight. So, that's what I want. Not that you'll lose body fat while doing this, but rather you become leaner as a result of gaining muscle. Although that's possible. that's possible. that's possible. Although, when you stretch this out like over 30, 60, 90 days, especially 90 days, um, I have seen that.

Yeah. Yeah. Yeah. Where somebody uh I've done it. Yeah. Me too. It's like, and to me, that's the Goldilock zone, right? When you when you have a nice surplus, just enough to feed muscle growth and see some growth, lean body mass, but then you also have periods of time where you're in a deficit and you lose body fat. And so, yes. Yeah, bulking um can sometimes get out of hand uh because you don't get the potential negative effects until a little later. This would happen to me where I'd eat way more calories and just see bigger muscles or better pumps.

Keep pushing it. Um and you know and then of course uh a lot of people especially women are afraid to go on any kind of a bulk uh because of the gain of body fat. And there is a way to do this uh in a way where it's calculated um it's managed uh and you gain lean body mass and not body fat or very minimal body fat versus the unstructured bulk or you know where it kind of gets off the rails. Um, and then you end up gaining a lot of body fat, as much uh body fat as muscle, which makes it very difficult later on when you try to, you know, get lean or whatever.

So, here's step number one, and that is to figure out what you're currently eating, okay? Because you can't go in an appropriate surplus or even deficit for that matter, unless you know where you're at. You got to know where you're at. Now, here's how you do this properly. This is where people screw up. Uh, number one, you track everything that you eat. You do this for a couple weeks. A week is okay, but two weeks is better. But don't change your habits. That's where everybody messes up.

The second they start tracking, they change their eating habits. So, we don't get an accurate number of what is maintenance for them. for them. for them. Uh this was a hard thing for me to to coach with my clients cuz I knew once they started tracking, they became more aware and without realizing it, they're making adjustments here and there. It's like that's not really an accurate number. number. number. Yeah. Well, now they know too that their coach is looking over everything they've been eating. So they're just going to naturally sort of adjust that and filter it out.

But yeah, we we need to understand exactly kind of your natural habits of what's going on so we can just make these micro tweaks and really set you up for success. So much so that I used to have to overemphasize this. In fact, I would say things like, "Listen, if you wake up and have a Starbucks, I want you to have that. If you have a midday candy bar and that's I want you like I want you to do those things because right away you can't.

It's hard to to to start a week off of tracking for your trainer and not subconsciously try and make better choices. choices. choices. So, you couldn't just tell someone to track. You had to I had to put a lot of emphasis on I want to I need to see what like a previous week would look like before you met me because if you already are trying to make better choices, it's not giving me a really good baseline of what I where we want to go from there.

That's right. So, when you do this, you're going to get numbers. Who cares? You just write them down. and using a tracker app, an app that'll track your calories or macros, which makes it very easy these days. And at the end of your week or two, you figure out your average. Okay? So, don't go by your lowest or your highest day. You add up the total over a week, divide it by seven, and now what we have is a relatively accurate, and I say relatively because it's almost impossible to get perfect with this, but a relatively accurate caloric maintenance.

So, this is what you're normally eating. This is what your body's probably burning. Unless you've been gaining and losing weight rapidly over the last, you know, a couple weeks or months. This is the starting point. So, if it's 2500, then that's your maintenance. If it's 3,000, that's your maintenance. If it's 1,500, that's your maintenance. Now, we know where we can go up from for the Selen Bulk. I I want to add one more thing that I I make them track right here again because there's a there's tends to be a lot of inconsistency here, and I I want consistency.

Why I when I'm when I'm changing calories by a small number like two or 300 uh is steps. Uh and because people's steps fluctuate so much, they might you have people that are like really low like 3,000 during the week and then all a sudden it's on the weekends they can do 10 15,000. I want that that same days they're tracking their food, they're also tracking their steps. And then just like you gave the divide by seven, divide by seven give me the average steps and I actually want you to maintain that that becomes your step goal to start the program, right?

Because again, what also could could happen is somebody who's like, "Oh, okay. I'm on my program now." Now they're like all a sudden more active. They're going to the gym and they're walking now and they that changes the maintenance, right? And that changes the maintenance. And so, um, I also want them again like don't go out of your way to do any extra walks. Don't go do any cardio. Show me what a normal week of work and the weekend looks like. I want to see what those steps are and then I'm going to divide by seven.

And that becomes your step level. And then that becomes what our calorie maintenance level is. And then I'm going to put you in a surplus. Perfect. Next step. Once you get your average, now we know how many calories uh you can go above that and that becomes your new target. On average, about 300 above maintenance is a good starting point. Now, some people will be higher, some people a little lower, but I like 300. I think 300 is a good number. Uh, in my experience, 300 works for most people.

Again, sometimes I'll go down as low as 200, sometimes as high as 500 depending on who I'm working with. But for most people, 300 above. So, if you were averaging, you know, 2,000 calories, now you need 2,300 calories a day. And that's your new target. And that's going to put you in this kind of lean bulk uh category. This seems like uh for some people, they think it's so it's a lot. And if we're if we're pairing this with a weight training program and this is 300 over your maintenance, the you're going to need those additional calories to build to build that muscle minimum.

So 300 is a really conservative uh number that you can be okay. Plus you figure too that room for error like only very rare cases rare cases rare cases uh and there are some but rare cases where I have I move somebody only a 100red you know because typically that's cuz they're scared. Yes. And so well I'll inch them up for that reason but for the most part I would argue most clients I can move 3 to 500 calories right out the gates and see positive change.

positive change. positive change. That's right. Uh, next, as part of this, make sure you hit a high protein every single day. This looks like a gram of protein per pound of body weight. Uh, now for if you're really underweight, make it a gram of protein per pound of target body weight. So, you want to gain 10 pounds, go 10 grams above what your what the body weight is. So, if you're 130 lb female, you're eating 130 grams of protein. If you're a 180 lb male, 180 grams of protein.

You got to do this every day, you guys. every single day. It It makes a big difference if you miss two days of hitting your protein target. I mean, it's good that you got the 5 days, days, days, but missing two days actually makes a big difference. You only store protein like you do uh with carbohydrates uh or fats. Uh it's like you can't carry over essentially. essentially. essentially. So, hit your protein targets every single day. And the best strategy for this is to eat it first in your meals.

It's the most important macronutrient. Although fats are also essential, eat it first so you don't miss it. This is paramount uh because being in a calorie surplus and undereating protein is a recipe for putting on body fat. That's right. That's right. That's right. Hitting your protein intake but consistently and being a calorie surplus paired with weight training is a recipe for building muscle. That's right. That's right. That's right. So this this is where people tend to go wrong is like they go to reverse diet and they're inconsistent with their protein and then we end up putting body fat on and then they freak out and it's like well we're also not giving the building blocks for repair and building muscle.

I know we're training and I know you're eating a surplus, but you're eating all carbohydrates and through fat calories and we're not getting enough protein to support the recovery of the muscle. And so, this becomes super important. And like you said, the difference of hitting it every day versus occasionally hitting it is a big difference. difference. difference. This makes a huge difference, you guys. I I uh I've always eaten high protein, okay? But uh I missed target body weight uh for a long time because I'm I'm a big guy, so you know, let's say roughly 220 lbs.

So 220 grams of protein day is pretty hard to hit. So but I always was 150 to 170 which is not bad. It's good. It's not bad at all. But over the last I'd say three and a half maybe four months I made a concentrated effort. Let me see what it does when I do this consistently. So I've been hitting 220 230 grams of protein every single day. Big difference. Big difference. I probably gained 5 lbs of lean body mass which is a lot for a guy like me who's been working out for so long in my late 40s now at this point.

Yeah. And it makes a big difference, you guys. And I'm actually, even though my calories are high, maintaining a good body fat percentage. That's the great thing about protein is it kind of has I'm going to say this, it's not quite true, but it does have this almost fat burning effect when you hit a high protein uh high calorie diet versus one that's lower protein, which like Adam said, said, said, you use it. Yeah. Especially paired with strength training. It's great to be in a surplus, but to really have, you know, that amount of consistent high protein, your body's going to use it and put it to work.

Well, that's my theory on why that's why that's so important is because even if you, let's say you overshoot calories, a little too much, but you're hitting those high protein. A good majority of those calories will all get partitioned over building muscle. Very little of it will get stored as as body fat. You you flip that and you go you same amount of calories, but you're really low protein and you hit over gaining diet, gaining diet, gaining diet, right? That's a that's a recipe for gaining body fat.

And so, uh, it's it makes that big of a difference. I mean, your your body wants and can use all that extra protein, especially when you're strength training. That's right. That's right. That's right. And so, it's a huge difference making. We also have a sale. We have a bundle of programs called the Couples Bundle. MAPS Aesthetic, MAPS Hit, MAPS Muscle Mommy, and the No BS six-pack formula. All together 197 for all of those. That's over 50% off. Go check it out. Go to mpv valalentine.com. valalentine.com.

valalentine.com. Back to the show. All right, real quick. If you love us like we love you, why not show it by rocking one of our shirts, hats, mugs, or training gear over at mypumpstore.com. mypumpstore.com. mypumpstore.com. I'm talking right now. Hit pause. Head on over to mypumpstore.com. That's it. Enjoy the rest of the show. Now, here's what you do with your training. Let's get to the training. Everybody does this the wrong way. So, whenever somebody's trying to get leaner and they go in a calorie deficit, they add volume to their training.

They add sets, they add reps, they add days of training. That's actually the wrong time to add volume. Now, you have low calorie. You're in a deficit. Your body's trying to is catabolic. That's not the time to add more training volume. Your body actually has impaired recovery as a result of the uh lower calories. the time to add a little volume is when you're adding calories and high protein. Now it it can go to muscle. This is when progressive overload becomes very effective. So this is when you add a little bit of volume to your training.

Not a ton. So people are like suddenly adding, you know, 10 sets to every body part. No, no, add a couple sets to every body part or one extra set, but add a little extra volume. You get that louder muscle building signal. You have an enhanced recovery because increased calories. This is a wonderful way to build muscle. I I I love this or I love program switching switching switching because it's that sends a new signal like novelty and so um and because of the point you're making right now where every so many people go wrong here and they just they they a lot of times they were already doing too much volume and weren't getting proper recovery and then they think oh now I'm in a bulk so I add even more recovery.

Better strategy for me has always been like hey give me an idea of what kind of training regimen. Now in in our case, we have this huge collection of maps programs that are all so unique and different. I just take start Yeah. I just start them I just take them in a very unique direction. If you're the guy or girl who gravitates towards the, you know, maps anabolic type of a protocol, I take you over to a performance or a strong or symmetry, something that is really unique and just follow that.

It's like it's such it's such a great uh way to do this controlled to where you you're not trying to calculate out volume and figure out oh am I high or lower I'm not sure is like once you bought these calories switch over to another program and that new adaptation that new signal does a really good job but nonetheless I do again I want to make this point like you I can I know this for myself I knew this for the clients I train I can just handle more volume when my calories are higher and my protein is really I just recover better I don't get sore I feel stronger feel stronger feel stronger my joints don't hurt as easily.

I could just handle more. So, this is when this is when progressive overload tends to work really well. It's when you're wellfed. Progressive overload is really tough when you're not wellfed. So, again, that's this is the time if you're going to add a little volume and it's still appropriate, uh, this is the time to do it. You know, you've heard me I've shared with you guys about like one of the things I I noticed in the competitive space, how uh guys would show up to stage and they they they would put on all this weight in the offseason again and they show up with the same the same the same same physique all time.

Part of the reason why that would happen is and I'd watch it for right in front of me is we'd all be on these like hard cuts and diets diets diets and they would be ramping intensity going into the show. Yep. Yep. Yep. And I I'm going the opposite way. I'm like backing off into intensity. Everything's high when you're in the office. office. office. Yeah, I've already and I've already built the muscle. I'm just trying to keep it. And we know how little you have to do to keep the muscle.

And so in a cut, when you're low calorie, it like you really want to preserve that. And training harder, but the the the mentality is, oh, I'm getting ready for show. This is the last two weeks. So, they were pushing and I'm like, no, this is the opposite in this. But flip that. When you're in the bulk, that's the time you push. Like this is this is the time that you train harder or you increase intensity or you add volume or you send a new like that's that's when you got the extra calories to support that recovery.

Totally. And then lastly, this is true whether you're in a bulk in a cut, doesn't matter. Good sleep, keep it consistent. This makes a huge difference. difference. difference. Your body just works better overall. everything. I mean, hormones, balance, like it just in terms of repair, in terms of growth, everything revolves around getting good sleep. Listen, it's I I'll I'll go as far as to say this. It's almost impossible to build muscle with bad sleep. Yep. Yep. Yep. Good luck. It ain't going to happen. Injury risk goes to the roof.

Body doesn't recover well. Hormones start to get tanked. get tanked. get tanked. Uh I don't care if you're running on stimulants. I don't care if you're taking steroids. I know guys that would run lots of gear but had terrible sleep because they party all the time, couldn't figure out why they didn't build muscle. build muscle. build muscle. You get them, you know, two or three weeks of like eight hours every night and suddenly, you know, muscle comes on. So sleep is a priority and the the most and there's lots of tips out there and how to get better sleep.

You've probably all heard it like turn off your electronics before you go to bed, you know, don't eat right before you go to bed, have a nice cool room, make it dark, all that stuff. The thing that I'm noticing makes the biggest impact for people is literally going to bed at the same time and waking up at the same time every day. That right there of all the tips we've given and they're all valuable. That one seems to make the biggest impact. I get lots of messages from people who say, "Man, that one tip make I didn't realize I was jetlagged every Monday because I'd go to bed 2 or three hours later Friday night, try to sleep in Saturday, go to bed late Saturday, do the same thing Sunday." Sunday." Sunday." Catch up now.

Now, yep, that's right. and jet lag. Listen, if your circadian rhythm is off by two or three hours, which happens by Sunday when you do this, it takes two days to get it back to normal. So now Wednesday, you're back to normal, but boom, Friday comes along, you throw it way off. So speaking from experience and what I'm going through right now is like I I've taken been taking all the supplements, doing all the things to try and improve sleep and uh 100% the the best thing.

And it's so it's just being honest. It's so hard for me to be be consistent with that. Like Yeah. Cuz Friday night, you want to stay up late and hang out. It really help. I What really helped was my days off last week. Um I was I was on this drive with a bunch of older guys and we drive all day long and so we hit the hotel and we're exhausted at like 8:00 and so I go straight to my room by myself and so I was in bed by 8:30, 9:00 every night.

And I've already been doing that during work weeks right now. So, like, so typically I screw myself up because during the work weeks I'm consistent because I know I have to get to bed early. We put Max down, we do our thing. Uh, but then I mess it up on the days off, stay up later on the days off with Katrina watching movies. So, I was gone. And the last So, you were consistent cuz you were traveling. traveling. traveling. So, the last 14 days I've had and I've I I've never seen in my life before an 84 score on my sleep.

I had that this last week and I've been 81 80 I had 79 yesterday but I have never had such good consistent high7s to 80 scores for me in sleep and it's probably that cuz nothing else has changed. The only thing that's changed, I've supplements, all the things I've been doing. The only thing that's been different is I've I've strung more days in a row of this consistent time. I went to bed and I'm and I'm getting up up and it's it's frustrating to know that cuz I know that we talk about it, but it's hard to do.

It is. And this is the way people I think should approach it because then people are like, "Well, I can't stay up late and hang out with my wife or my husband or whatever." No, no. I approach it the same way you should approach diet. You can enjoy the pizza and the burger, but do it when it makes it sense. when it's when it's valuable. Like, yeah, you're just by yourself. You're going to eat pizza. Like, why don't you save it for when you go out with your friends?

You're going to stay up late with your wife. Do it on a date night when you guys are hanging out. But, we're up watching mindless TV because we just don't want to go to bed cuz there's so much entertainment on. That's not a good time to do it. So, most of the time, take advantage of this. And then those occasional times when you're hanging out, maybe you're being intimate. Yeah. Stay up. I think that I think that's the attitude I have towards it, too. Like, obviously, this is a big focus for me right now, right?

Is is trying to improve that. Um, and so it's like making that sacrifice right now makes sense. I get and then once I can get that all under control, then learning to have that it is very similar to diet and everything else. And the way we talk about that, it's like, yeah, I know for the rest of my life I'm not going to be able to go to bed at 9:30 and rise at the same exact time. There's going to be plenty of times where we have guest over or I go out on a date.

learning to try and be more consistent with that and then it be less of those those times saving it for I'll say this this wasn't an issue up until not that long ago when there was endless entertainment endless entertainment endless entertainment back in the day like you didn't stay up late unless you had guests over or you were so because what was I going to do I'd read a book turn on the TV there's nothing we didn't have the Netflix era internet we didn't have internet on our phones phones phones Netflix era I mean that's where that that saying came from you could stay up late any night because there's endless things to do and watch that's what I That's why the reason why people go to bed late is not because they're doing meaningful things.

It's because they're doing meaningless things. If you erase that, most of the time you'll go to bed at the same time. You know, you know how many times too uh I have have had regret of like staying up to watch a show that wasn't even good. good. good. That is the worst feeling. I don't know if that's like like an old man thing, right? If I sound like an old dude right now now now all the way through and you're like, why did I see this?

Why did I do every other I'm laying in bed. It's 9:00. I should probably just turn off and go to sleep. And I'm like, "Oh, let me see what's on." Flick around for 15 minutes cuz I can't find anything really good. Oh, let me try this. I And I watch for an hour or two. And I'm like, I just ruin a good night's sleep for a [ __ ] show. It's like, oh my god, if that's why Netflix the analogy that Netflix is the junk food of television is so that it's like it's the same same thing.

It's like, what am I that was not worth it? So, I got to ask you, I see you drinking the Hule. So, now you're trying it. What do you think? So, I've This is the vanilla flavor. I actually like it. I like it. I told you they killed the the taste. I I like uh I like it. I I especially like it right now, too, because um I'm also pushing protein and I'm I'm I'm bringing my meals, but it's still like you, it's hard to hit 230.

So, a lot. So, I need I need shakes and I can only handle so much weight. So, uh right now I'm at a point where I'm I'm either doing I'm doing two, sometimes even three. The other day I had three uh shakes or bars and if if it's all coming from weey, it bothers me a little bit. I can have one or two no problem. I've I I feel like I have this limit. And so the the last couple days I was like, you know, let me try the hule know, let me try the hule even though it's not normally something I want.

I want. I want. Easy to digest. Yeah. Very very easy on me. I had the strawberry banana which was really good and then the vanilla. So both 35 grams of protein. 35 g of protein and ready to drink which is super nice. Super nice that I don't have to carry around a shaker cup and stuff like that. So, dude, I got I got to tell you guys what what happened last night. So, last night uh my wife was she was um serving at the church and so I'm with the little ones by myself and we're hanging out and at first we're watching little cartoons and then they're starting their bedtime routine and then afterwards they came and sat with me and I'm like, "Hey, you guys want to see uh you guys want to see muscles?" Like, "Okay." So, I went and showed them like bodybuilder clips just to see what their reaction would be.

They loved it, bro. They, my daughter, my three-year-old daughter goes, "I love musclemen. I love muscle men." I'm like, "What?" And my son's like, "How are they so strong? Are they real? Can I see another one?" I'm like, "Oh my god, they're totally into this. I don't know if I should be showing them bodybuilders." bodybuilders." bodybuilders." They were super into it. I regret that one later. I know, dude. I don't want to get them all into it, but it was kind of funny because, you know, it's like this was a bodybuilder when I was a kid and he was awesome and look how much he's lifting here.

here. here. Well, how much weight is that? I took your uh advice on the speaking identity thing. I've been consistent. Well, that was from Scott. It wasn't me. But But But yeah, I know. But you you you talked about it cuz I was saying that what we had been doing for a while, which so what what I'm trying to do is cool because I've done it enough now consistently with between the pointing something out every day is it's it's at least one or the other of those always.

Yeah. Yeah. Yeah. And u at first the speed I did anything I was like I was a little cuz my son was like what what you like you could tell what what are you doing dad or what is this? Uh but last night cuz it's been now consistently a couple weeks now that I've been doing it. Uh I was like you know let me just see if he remembers now. And I I quized him and asked him and he like was I right away before it was like this.

It was like uh I would say it to him and he'd be like, "Oh, dad, not again." And he was kind of like resistant to it. And then I said, "Who are you?" That's all I said to him. I said, "Who are you?" And then he goes, "Daddy, I am." And then he went through each one and he told me, "Do you you mind going through which one?" Yeah. I uh uh I am I am brave. I am smart. I am kind. I help others. I'm a leader.

And I can do all things I put my mind to. That's great. Yeah. Yeah. Yeah. And he nailed him. So great. Yeah. And he nailed him. It was so It was cool. It was cool to listen to him. He didn't like early on there was like a little like grumbling or he like you would be silly about it and I'm like, "Oh man, I hope this Well, I tell you what tripped me out wasn't the little ones cuz they're little. It's my teenagers." And they I missed a couple days.

And then I went and did it and they're like, "Oh, you missed the last couple days." I was like, "Oh, they like it that much." So, my my uh my my car buddies that I was with uh one of them has a has a teenage son and we were talking about something and I wish I remember what it was what he had said and that was the first thing came to mind. I was like, "Oh, bro, you you got to speak identity into him. That's where he's at right now cuz if you're not like his friends and everybody else ident he's like that's so good.

That's so powerful." He's like, "Will you help me stay consistent?" So, it's been great because because I'm holding somebody else accountable to it. Holds me accountable. People have been texting him every single night. He's like, I've been really So, I'm really curious. This has only been like I think 5 days for him or so. So, I can't wait until he reports back to me. So, I want to tell you guys this. So, I'm So, I do it for Jessica. She does it for me. So, we wrote one for each other and we say it to each other.

It's really nice to hear your wife say those things to you and then I'll say it to her. I want to do it for the staff. So, I want to at our next all staff to I want to at our next all staff meeting, I'm going to have one for everybody and just tell them what they are. And they're true. You got That's the thing about this. You don't make them up. them up. them up. You know, no one's going to tell me you were organized.

That'd be like it blowjection. it blowjection. it blowjection. There's going to be some truth in it. Okay. You can just make [ __ ] up. Uh but I want to do it. I want to do it for the team because I think it's so valuable and Yeah. I think it' be so good. Yeah. No, I think it's a I think it's really really I mean what I was doing I know was cool and I saw the difference in it already, but I'm really interested in to see this and that just it resonated with me that if we don't then some other person will.

Someone's giving him an identity. That's the part that really or or worse or worse they they can't figure that out. They don't they don't know who they are. They're confused or Yeah. The thing is it's a natural tendency inclination for you know somebody to to look for what others perceive about them. And so, you know, and so you're kind of like trying to trying to trying to again if even if it's like you want to be good at a sport or you want to be known for being smart or so so you do extra things to make sure people are paying attention to that when in fact if you just own that or somebody's telling you that.

you that. you that. Well, I saw how powerful this I told you guys it was it's been now this was two years ago when I had that first talk with him. We got emotional and and I and I taught him that Schaers never quit. Like I've watched how that's played out. It's so cool. cool. cool. Isn't it wild? Oh yeah. There's been so many situations where there's something he's working at and Katrina like you want no Schaefer and he'll he'll say it. Schaefer's never quit. quit.

quit. I'm like oh it gives me goosebumps. I'm like crazy. So it's like to see that unfold. I'm like I can't wait to see I literally said that to my kids. Really? So if you you might be a parent listening like oh that's kind of hokey. If you've been on a sports team or you've been part of a a very effective business team you do this. No sports teams do this. uh business I all the teams I've ever managed we would we would no we don't do this or we this or we're that it's like why don't I do that for my family.

Yeah it's the same. Yeah. Well this is like what I'm the speaking identity and having these list of things is what I know will happen eventually and if I if I can stay consistent with it and really get and it's getting sunk in. There'll come a time where one of those things are challenged and then that is going to open that up like I'm brave. Yeah. Exactly. And so that's I saw it with the Schaers Never Quit thing and I know that know that know that this will be similar to that.

So I'm I'm really excited for and that that's in my opinion that's really you're doing it now. You're building that consistency for when that thing comes. So when that thing comes we can talk about it and he he already knows. Well, do you guys remember as teenage kids going through phases of just trying to figure out who you are? I'm going to hang out with the skaters or or the the the gang bangers. Especially junior high. It's like it's Yeah. It's the wild west. That's when everybody is really like unsure about who they are.

Yeah. But that's be but if you give them you speak that into them, they're not going to walk around trying to have somebody else figure it out for them. And let me tell you, the world world world Yeah. Yeah. Yeah. they'll give your kid. That's why so I don't know how I don't know how you I don't know what you what you say to your your kids or if they're all different or it's okay. So like I mean mine I was trying to think of like when I was coming up with I was like let me think of things that like I mean that he's going to be sh I want him to be a leader.

Yep. I I want him to be kind. Yeah. I want him to be kind to others. And I want him to know he's smart. I also want him to know that he can do anything he puts his mind. Like Well, we So we I have one that's different for all of them. Uh and like I'll give you like one that I tell my niece because she lives with us now. Um and she's only been with us now for I don't know three or four months. One of hers is you are a blessing to this family.

Now, the reason why I say cuz she moved in with us. She's the outsider. And I want her to know she's a blessing to us. And you see her face light up when I say that. She feels so welcome. I'm so part of the family. And every night I go in a room and I pull it out and you know she's an 18-year-old kid and I'm like and I read it and every time she's time she's time she's Oh, you actually have it written in your any any any I have them written in their room.

Oh, that's a good idea. So I go and I read it. Oh, that's a good idea. I should make like a cool frame. Yeah. And what I do what we do with the little ones though is they repeat it back. So I'll say you know uh you are brave and then my son will say I am brave and then they'll repeat it back. But the older ones I just say it. Yeah. Yeah. Yeah. Getting them to repeat it back will be a little difficult. No, that's obviously and for the older ones, you know that they're hearing it.

Like for Matt, the reason why I quized Max, I was wanted to see if it had sunk in. So I was like, "Oh, it did sunk in." So that was really cool. cool. cool. All right, so I'm going to change. Did you directions? Did you see that lawsuit? I'm going to pull this person up. You guys must know cuz you guys you guys watch football. So there's this supermodel that divorced some football player guy and she made a comment about him that he's suing her. No.

No. No. Now, all right, I'm going to pull this up, bro. This is This is hilarious. Let me see what you guys I did not know this. So, um Matt Khalil's So, Matt Khalil is the uh football player. His wife, uh I forgot what her name was. Something Haley. She's a supermodel. She was on a podcast. Uh Haley Khalil and Matt Khalil. Okay. So, she was on a podcast talking about their divorce and she said one of the reasons why she got divorced was because his manhood was too big.

Shut up. And it was hard. Did you pay her to say that? No, listen to me. Listen to me. Here's where it gets weird. So, she says that like it's she said it's it's too big and it made it hard for us to have normal intimacy. intimacy. intimacy. He is suing her cuz he's saying it's bringing him all this crazy attention. He doesn't like it. He's super offended. He's actually took her to court. Stop it. Stop it. Stop it. Yes. No. Exactly. Stop it. Can like really like someone searching for compliments for compliments for compliments here.

here. here. There it is right there. So yeah, she said she she was on a Twitch stream that sexual incapal incompatibility due to his size was a major factor. That's the dude. That's the dude, right? And he's he's suing her saying that that's like what's he was it defamation. I'm getting too much attention. Yeah, dude. Yeah, dude. Yeah, dude. What a what a weird thing to sue for. They can't be hurting your game. No kidding. That can't possibly say the opposite. Can't be possibly hurting your game.

Okay. It is referring to what we think it's referring to, right? She doesn't mean like size of a big fat big guy. No, no, she's talking about his wing. Not like balls or anything. Yeah. What? Cuz that would be weird. That's a waste. Do you know what? You know it's all balls, man. You know what's cool? You know what? Uh I'm going to go the other direction in sports news cuz I think it's really neat to see this. This is something that I I you've been talking about and I mean part of me likes it.

Part of me also is jaded because I think media all they care about is the trends and this and that. There's obviously a positive trend like it's it's it's coming back, right? The we went so far from the nuclear family went so far. So, uh Matthew Stafford was is the quarterback for the Rams. Okay. Who just he just lost last week, right? Okay. Okay. Okay. And uh before the game and they had this great videos of him. He's I didn't know he has three girls. Four four little daughters.

Oh, Oh, Oh, and it was so cute. His four little daughter. So you Doug Doug would probably Google Matthew Stafford four daughters and I'm sure the picture will all of them dressed kind all the same and they're all like they're they look real close to age and him kissing him them and his wife before he goes out on the field and stuff like that. That's great. great. great. And it shows uh I guess the video that went viral was the the Nest cam that night after he lost he lost, right?

he gets knocked out of the playoffs and going into his daughter's bedrooms at like I don't know what's 1:00 in the morning after he gets back from football and stuff like that and like laying with him and kissing him. It's all you know it's a black and white nest cam and so you can see him just highlighting him as a as a father first. Oh, Oh, Oh, which is just like you never see stuff like that. like that. like that. That's cute, man. I love seeing stuff like that.

We got to make it We got to make it cool uh for for for men to be good fathers and have and have and have Well, that's why like that never like Stafford has been in the league. Bring that back. Stafford has been in the league there. That's the That's the the video. That's adorable. Yeah. He's gone viral, right? So, So, So, you know, again, a bit jaded, right? Cuz it's like this dude has probably been doing that for he's been in the league for what 10 plus years, over 10 years, and he's and I'm sure he's been a good father since day one.

It's like and and now it gets it's now it's getting promoted and highlighted and we just didn't highlight that stuff. I'm sure he's been kissing his his wife and kids before games forever. I saw that right here at 2:30 in the morning after he just got his ass his ass beat in in football, right? So that was such a cool thing to highlight is like you you that that you know for a football player getting beat in the NFC Championship like that has got is right.

He's got to be just to be that close to the championship to lose and as long as he's been in the game for that's got to be so so heartbreaking, but to still take the time and go kiss his his daughter. That's I saw I saw a video the other day and it got me so emotional. It was this mom and she had her three little kids uh in the car and I think the oldest one was 12, maybe 11 and she goes, "If you could have any wish right now, any wish at all, what would it be?" Oh, no, sorry.

It was a recording from their dad and their dad is stationed overseas. Hey kids, and he he always makes videos for them. Hey kids, love you guys or whatever. If you could have any wish, what would it be? And he goes, uh, you know, to his daughter, 3 2 1, go. She goes, that you'd come home right now. 3 2 1 go. And all of us said, come home right now. And he goes, come to the airport. And it was a recording. They're like, what? Dad's home.

And they just freak out and they start crying. We're going to see dad. It's like, oh, it got me so me so me so Oh, have you seen I've those those they make people make collages or whatever. They surprise. They surprise. They surprise. They show that that the dads coming in from that like and they surprise them and they're like, "Yeah, they get you those will get you tear gets me every single time." Yeah. Yeah. Yeah. But I just It's It's cool to see that. Uh it's unfortunate.

It's It's taken this time for that cuz the stuff that I I was having this conversation with someone else about um another player that's being highlighted like that and they're like, "Oh, isn't isn't he so cool?" And I'm like, listen, uh, not that long ago, Tim Tibo was doing some crazy cool stuff like that. But it was during the time when that wasn't cool. In fact, I remember what the media did to that guy. The media used to used to talk so much [ __ ] about him and what kind of football player he was.

And yeah, and the the the stuff that he was, what he stands for, and I mean, I don't know if you pay attention to him now. And oh god, what he's doing now is incredible. incredible. incredible. Yeah. And he's been doing that consistently since he played in college. Never stopped. Never stopped. Never stopped. Yeah. And he's he's been consistent. But the media, his storytelling around him has now finally come around and like feel like they're they're highlighting him where before they were constantly bashing. Oh, he's a terrible quarterback and I can't believe we put and like just his teammates loved him.

Everybody loved being around him, but it was just like we didn't It's like, man, it's really sad to see like the the way the media just shifts to like what whatever whatever the temperature was cool or whatever. Yeah. Yeah. Stay consistent. Yeah. Hey, I off uh air just a little bit ago, I heard you telling Doug that you were doing the the ketone like two to three times. Ketone IQ. Ketone IQ. Ketone IQ. Two to three times a day. I'm taking two or three a day.

Why so many? Focused. Focused. Focused. It's so great. So I'll do one. I was doing one and then when I was doing interviews sometimes I would do two but not consistently. Yeah. Yeah. Yeah. But you know they send them to us. So I got a whole bunch over here. So does this help more? Because sometimes you used to not eat like in the morning, right? Like since now that you're eating all the time, is this like a good a good a good I supplement? I supplement?

I supplement? Well, ketones are a really good source of energy for the brain. Well, so okay, listen. We know we know we've all experienced the ketogenic diet. Okay, we all have agreed. Yeah. How did you guys feel ketogenic? So, this is where I'm So, this is where I'm going with this question. So, we've all experienced that. I we've all agreed the mental clarity sharpness that you get on the ketogenic diet is you can tell a difference. It's measurable. You could tell a difference. How do you compare that doing it that way to taking this supplement?

Same. Same. Same. Really? Really? Really? Yeah. Same same mental even with the amount of calories and carbs and everything you're eating right now. Really? now. Really? now. Really? Yeah. When you present you present uh carbohydrates or ketones to the brain, the brain will use ketones right away. It's a it's a it is a fast burn. Even with this situ It'll still use use use it uses both. It always uses a little both, but it goes for the So, you'll see it. It'll use it. It'll suck it up.

It's a very quick clean burning energy. So for mental, it's not a stimulant. It's like taking caffeine. So like I drink it and then I'm like h it's more like um sharp. sharp. sharp. No, I know. I mean I I know what it feels like to be on a ketogenic diet. Um and the best one of the best parts about it was the mental clarity. You could we all have reported that back. It's wild to me that you can take a supplement that gives I'm definitely not on a ketogenic diet right now.

right now. right now. Yeah. Yeah. Yeah. So I asked Yes, exactly why I'm asking that. That's interesting to me. Wow. Uh, and obviously you're okay to take three in a day. So, it's like I think the max is three. I think that's what they say. So, like up to three. So, I'm assuming it's like a 4 to 6 hour window type of deal. What do you mean for when you should when when when like Yeah. Like how long it should last? Oh, I'll go So, um I'll take one when I get in.

Uh, so that's usually around 9:00 a.m. I'll take one and then I'll take another one with lunch. So, right around noon. And then if I do take a third one, it's around 3 PM. If you're doing like a late podcast or training or training or training or Yeah, because I'll get that energy. The two energy dips I get will be right around right after lunch or around 3:00. If I get any any energy dip, it's done. Would there be any benefit because in since you're on a carbohydrate diet also like as a pre-workout so that all the carbs that you're you're intaking food-wise is getting utilized for for for the training and then that your brain is using the ketones.

I like the way it feels. The data on it interesting. Some data shows increased stamina. Other data shows maybe not. Um I think if it makes you feel sharp like it does for me, I think it's a good thing. thing. thing. Yeah. Yeah. Yeah. Before my workout, but I'm so wellfed, it's not like I lack energy. You know what I mean? Like when I'm working out, I have plenty of of calories to use. Yeah. Yeah. Yeah. Uh but pre if I use it with my preworkout um or part of my pre-workout routine, I just feel very sharp.

Favorite flavor? Favorite flavor? Favorite flavor? Oh, I like the apple. The green one is really good. Yeah. Yeah. I haven't had Yeah, that's that one's the best one. Oh, try that. It's really good. Uh I gota I gotta talk to you guys about a new um GLP1 propaganda scare that they've put out. There's all these articles coming out and they'll come up with names like Olympic Face or whatever. Okay, that's a real one. By the way, you know what reminded me was you were saying when you were when you were going through it and how you saw pictures of yourself or whatever and you were saying how your face looked.

Yeah. So you're a lot of Hollywood actors I've seen. Yeah. So what happens uh when you use lose a lot of weight, if you don't do it right, um in other words, you're not hitting high protein, lifting weights, you'll lose muscle, too. And when you lose muscle, things will look different, will sag more. Pl but also there are places that you store body fat that when you lo fat, it's just going to look different because you don't have as much body fat. So they have a new one called Ompic vulva.

Let me read this. Shut up. Volv I I feel like they're making stuff up though, but I'm going to read Do you do you I can totally see that. that. that. Yep. Yep. Yep. What do you mean? Yeah. I mean you told me tell me you can't not picture that. That's a thing. Well, it's Well, it's Well, it's if it does it to your face, why would it not do it there? Well, listen. Well, listen. Well, listen. Of course, it's going to do it there. Here's what it says.

So, yeah, I know, dude. So, I'm like, what are they talking about? So, hold on. A pop-up just came up. So, basically, it's talking about how it changes the the way that it looks. Uh, it becomes a little bit bit bit Listen, I Okay, I Hold on. Here's what it says. Yeah, let me hear this. Ompic it's not it's okay. Here's what it says. Let me see. Sagging of the outer labia, labia, labia, weakness of the vaginal muscles, and dryness. You know what that's coming from?

First off, if you get leaner, there's some body fat there that might change, but it's you're just so low calorie, everybody. If your calories are so low, so low, so low, so deprived, so deprived, so deprived, you're going to have vaginal dryness. Yeah, Yeah, Yeah, that's going to happen. Yeah. I think time you're going to have weakness in the muscles. muscles. muscles. Yeah. Yeah. Well, I mean, for so the audience that that didn't listen, I didn't realize how many people didn't know that I did that as like an experiment.

I actually got messages like, "Why did you take Ozmpic?" And it's like, "Oh, if they people didn't realize, realize, realize, you did it so you could talk about it." Yeah. You I forget how many people that we always have that are coming in that are like new and then didn't know that. Didn't hear that. No, you did. What you did was like legit brave. You you went on it and you didn't try to keep muscle. You just lived your life and said, "What would the normal What would the average person do?" my tendencies.

tendencies. tendencies. Yeah. I'm not going to force feed myself. I'm just going to like what the average person would do. And and I mean, predictably, you lost weight and a lot of muscle. of muscle. of muscle. Yeah. Yeah. Yeah. And it's interesting because it when I was in it, I I knew it and I would I documented obviously talked about it. You don't see it as much until you kind of look back. So when I I I hate the pictures when our team So unfortunately we had a photo shoot in the middle of them like that.

obviously planned for or think that was happen PR package. So like it is a part of our PR package. So when I go do interviews on other people's shows, it's the pictures they use. I'm like this is a terrible photo to represent our company. Uh that like I have a stimpic face. You know what I'm saying? So So it's a terrible and I didn't realize how terrible it was till afterwards. Also, I probably would have made a big stink about it. I would have refused the photos that day.

I would be like, "No, I'm not taking photos for our business." Confident in the moment. Yeah. Weird. Oddly confident. delusional. It's more like But I remember when you were doing it, you were telling me how you would just forget to eat. Yeah. Yeah. Yeah. All day. All day. All day. Yeah. All day. It was It was It was a chore to eat. It was a chore. chore to eat. It was a chore. It was a chore to eat. It was a chore to eat. And And I wasn't even trying to.

It was like, "Oh my god, I I need to eat. I don't eat anything all day." Like, it was it's it's crazy how powerful that is. And then And how quickly you can lose a lot of muscle, man. A lot of muscle. you don't consciously try to keep the muscle, it's it's just it just starves you. It also I mean because I did that, remember I did it first and then we also had the test group afterwards. And so the combination of me testing it then also us having that huge group of people that we we went we coached through it really gave me a a really good insight on uh what I and there there is a huge number of people that are uh getting uh overdosed on it.

not overdose like you're going to get die or anything like that, but it's like too high of a dosage that you don't want you want it to to quiet the noise, right? You want it to stop the ice cream cravings at night, but the the prescribed dose, they just kind of blanket start everybody on. Sure, there's a percentage that that's just the right amount and it works perfect and it's just enough to quit noise. There's a big percentage of people and I and I think there's something uh to do with the healthier you are and you use it, the more likely the dose you're going to be sensitive to it.

Yeah, I agree. At least that's what I So that's what uh Dr. Fitz told me. Uh that's what Dr. Tina said, Dr. C, they all said that that like the healthier you are, the more sensitive you are. Yeah. So the the the the better you are metabolically already and you use something like that, the super sensitive now. So which now makes sense to me why they came out with this kind of this this blanket dosages cuz it it's been around for 20 years used for diabetics and for obese people.

And so the the the probably the test size of like oh all these people need this. What they didn't realize was, oh wow, all of a sudden half of America is going to use it and half of America is it doesn't have that much metabolic dysfunction. And so it's like those people are taking way too high of a dose and they're getting nauseous and just or eating way too little. It's way too strong. I know that um Justin micro dosed it cuz all of us wanted to experience it.

experience it. experience it. You were super sensitive. Oh man, I was Yeah. wretching. Like I was was was You literally were thrown up. Yeah. I and I made the mistake of like like doing that right before we went on this like little mini vacation. And it was like we'd go out to hike and this is in Palm Desert and it was like everybody's having fun. I'm just like I had no energy. It was just just in a bad place and puking like the whole time. And it was a very very small dose.

Yeah, dude. And that's crazy. Imagine if you went to the doctor and they gave you like a full dose. Yeah. If I did a full pen like who knows like a week of me wretching. I've I've had family and friends that have that tried it and they completely bailed out because that they're like, "Oh my god, it made me feel miserable." And I'm like, "Well, you probably just it's not it as much as it was the dose." Yep. Yep. Yep. Your dose was probably way too high.

I bet if you took a a fraction of what you were prescribed, were what you were prescribed, you probably wouldn't feel that way. That's why I like the compoundingies better. You could you could adjust your dose rather than the prescribed. So, you guys remember um there was like an experiment famous one with rat utopia I wanted to kind of bring up. There's like another one I guess. So, so this is the one where they where they took correct me if I'm wrong, Justin. They were the there were old studies on addiction and they Oh, this is the cocaine and like they'll play and if you give cocaine this one they created a great environment for rats, gave them access to drugs and the rats didn't become addicted because they were in a happy place rather than being depressed.

Yeah. So, that was the one I was familiar with. And I guess there was another one this this guy did. He started out with like six rats and he had this huge compound so plenty of space and room and um it doubled I guess the population like every 55 days or so and it like kept expanding and and they were thriving because they kept giving them food and water and resources and uh and they were there was no like uh animosity like they were all kind of collaborating and and it was just there was all of a sudden there was this turning point after 315 days and they like replicated this experiment.

It was like this weird like point where it just completely turned where the population got to a certain size and degree and then all of a sudden they all turned on each other and then started dying off until everybody died off and it was I forget what they like concluded with that but it was like so interesting to me. me. me. Is this is this Mu Mouth Mouththeus Doug? Look him up. Is is this a Malthusian study? because they've tried to use this for as a way to say that.

Yes. Like population control. Exactly. That's what I thought they were trying to push in. in. in. Okay. So, this might be an old study and they try and this these look it up. Make sure I'm saying it right. I think it's mouththeus. mouththeus. mouththeus. Calhoun. Calhoun. Calhoun. Yeah. Calhoun. Yeah. Calhoun. Yeah. Calhoun. John Calhoun. John Calhoun. Okay. So, maybe I'm wrong, but but there was some similar studies where they were trying to say we can't have more than this many people on Earth. We're going to run out of resources.

We got to kill people. people. people. Yeah. They said the collapse of social roles. Young males were hyperaggressive. Older males withdrawn and apathetic. Females stopped caring for their young. Yep. Yep. Yep. Uh it wasn't just disorder. Society itself was unraveling. The dangers of overcrowding. Yeah. Yeah. Yeah. Okay. Okay. Okay. Yeah. Yeah. Yeah. Yeah. Yeah. You know, humans are far I know that m mice are social. Humans are very on a another level of social. So what's happened is the population has grown as we've become uh better.

we've got access to more resources. Uh we tend to cooperate better. better. better. Well, not not only that, but we have way more space to rep like what I was just going to say to replicate that kind of confinement. 350 rats were how how big of this rat utopia was it? Was it the size of the planet for humans? Like cuz you could fit all the humans in Texas. Yeah. Yeah. Yeah. And so it was more like a city, right? Feel to it, right? And so, you know, if it got that that point where we overcrowded, well, we already see this.

We already naturally you started to grow out into suburbs. Yeah. suburbs. Yeah. suburbs. Yeah. You know, there was a time when, you know, San Francisco was this little, you know, horse and buggy town, you know, and then it it grows out and that's natural, right? And so, I would imagine Is that it right there? Yeah, that's it. It don't look very big. Yeah. You know what you said, Adam? Uh, I forgot what the number was, but if you took every human on Earth and put him in Texas with the with a population density that's similar to like Hong Kong, so like, you know, it's a city, you'd fit everybody in in Texas.

I mean, yeah. And so to to kind of remove it from that that sort of new world order version where they're they're trying to make the case that we're over we're not overpop populated. Not even close, but like the condensed population areas, you do see like more crime. You do see it's because of the natural friction interaction is is you know it compiles. So uh it's interesting to me just because I mean I've lived in both like in the city and then I'm I'm more drawn towards like you know open land and area so I have space and and peace but like some people do thrive in that environment though.

Well, aren't we are we're are we're are we're example this also because the United States is this massive melting pot in other countries where it's more homogenized, right? You don't see as much of that, right? Well, what's interesting to me So, you have you have all this diversity. So, different morals, different values, different backgrounds, different everything. And then you shove them all in a area of of course that's going down. going down. going down. Well, what's interesting to me is uh there's some cities like Tokyo.

Tokyo is a dense city. You know how safe Tokyo is in relationship. is how homogeneized it is, right? That's true. true. true. I mean, that's what it's a total difference. You're right. Huge difference. Huge difference. Huge difference. We're unique in that aspect. I think we forget that a lot of times that we do have like very different cultures like trying to integrate with each other, which is a beautiful thing. It is hard. It It's what makes the United States such a beautiful thing, but you also have to that there's also there's always another side.

another side. another side. There's going to be more friction. Yeah. Of course there is. We don't all agree. Yeah. All the time. Yeah. which is a beautiful thing, but it can create chaos and friction and you know what I'm saying? It's just like people people want this like utopia, but and but yet also have all this diversity at the same time. And it's like that doesn't we you you get this many diverse people and you're going to have different values, different morals, different cultures, different ways of eating, different ways of everything.

And so and then then you want to shove them in a in a tiny little city and make them all them not to have any Yeah. Yeah. Yeah. any friction. Yeah, that's true. Yeah, of course. Yeah, that's that's a very good point. No, No, No, I uh I got an article uh that I want to go over with you. I had this great conversation earlier with my cousins. cuz I'm in a group thread with them and uh they were making we were like teasing each other and they were making jokes about like about like about like uh like meatthead or like the this the the myth of the you know the dumb jock and so I was like actually if you look at the data um physical fitness is slightly associated with intelligence in other words um it improves your cognitive function.

Mhm. So then of course, you know, my brother who loves to like I don't know, he likes to make up arguments I'm having. He's like, "Well, well, uh, what about like uh Stephan Hawkins, you know, cuz he's like, you know, he's like stuck in the wheelchair type of deal." Like, bro, like I said, generally speaking, that's what the data shows. But since you pointed that out, I said extreme intelligence is actually more correlated with mental illness, which a lot of people don't know. It's right on the line.

anytime you go the the further you go outside of the averages whether you go low intelligence or super high intelligence you get higher rates of uh issues mental issues so I actually looked up seven correlations between high high IQ and mental illness and this there's here's the links high IQ and anxiety disorders that that's higher OCD with people who have IQ is higher um you have let me see uh stress sensitivity is higher. So, not as good with stress, social awkwardness, social awkwardness, social awkwardness, higher rates of depression.

So, that's the fifth one. Uh let's see, the sixth one is uh and then uh there's mental health challenges across the board with intelligent and emotional intensity is another one. another one. another one. This is where the saying comes from. Ignorance is bliss. Yeah. Or what is it? The crazy the mad scientist. scientist. scientist. You know that that you never heard the mad You know, you heard of the mad scientist. scientist. scientist. Okay. Okay. Okay. Like the really smart but kind of crazy. Okay. Yeah. Yeah.

I mean, this is I I I think this is true. I think anytime you move out, I know it's true. That's what the data shows, but anytime you you meet anybody who's out so far outside of the average, there's going to be some Well, you're thinking of Yeah, exactly. those outliers. But you could think of that even in the physical pursuit, right? Like right? Like right? Like Michael Jordan or whatever, like in terms of if you're trying to look at a balanced person, he's not balanced, you know?

So, yeah. And so there's going to be a lot of deficits that uh you know they're sort of just allocating all their efforts in this one particular and it's not just that it's also genetics like if someone's genetically huge their life expectancy is lower if you look at the data on that like really really big people they just don't live as long really really small people also don't live as long so there's that and it's like that with intelligence if you're smart you're smart you're smart what is it with our infatuation as humans though to to admire and idol ize those people, right?

Like whether it be the athlete or the because they do things that we can't. Yeah. Yeah. Yeah. Out of reach. Yeah. Because we're Yeah. Yeah. If you're if we're trying to balance it all, we're never going to get to like that level in degree unless you sacrifice. sacrifice. sacrifice. I mean, I don't know how you can't see a guy like Elon Musk in an interview and not see obviously he can produce like nobody else. Yeah. But he's tormented. You can tell. Oh, yeah. yeah. yeah. He said it.

He said it himself. You can't get his mind to shut off. I mean, Peterson was the same way, too. Yeah, see that in just like Yeah. I mean that level. I mean, imagine Okay. Jordan Peterson hanging out with us is like you hanging out with a bunch of kindergarters all the time. Like, hey, a cute Hey, cute and fun for a little one. But it's just like No, but serious trying to have like real conversation. Think that. I mean, that's a good that's a good example of like you guys are going to give you some snacks.

Imagine imagine trying to have highly intelligent conversation with a bunch of kindergarteners all the time. All the time. That's what he has to feel like. I think you're probably also want to finger paint with them. You're also probably analyzing all the time. Self analyzing and overthinking everything you do. It's got to be. Or if you're like hyperproductive, you can never like relax. Yeah. Yeah. Yeah. You know what I mean? Hey, let's just chill. No, I got to go. No, no, no, no. I have a million things to do.

Yeah, dude. It's Elon Musk. And and like the level of self-importance, it's like you feel like you have to do something so great or grand, right? It's like you can't just have a good old normal life. Yeah. Addictions higher in uh people who are way outside uh on the high end of intelligence. intelligence. intelligence. Sure. Trying to escape that mind. Just it's a break for them, you know? I want to escape. So, we look at things and we're like, I wish I was like that. I don't know if you would.

you would. you would. No, you don't. Yeah. I've always said that about people that like that that are so that again that idolize the the athletes or the rock stars. It's like you think that, but it's like look at look at all the drug addiction, suicide, depression in that in that in that group. Yeah. Yeah. Yeah. It's like they're they they're hyper. They dedicate their entire life for that one thing one thing one thing cuz they have to. Yeah. Yeah. Yeah. And you know, it's like I I do I do admire though the occasional um athlete or rock star or uber famous person that does seem to have a good head on their shoulders cuz it's so that that's so that is really rare.

So rare. Yeah. Yeah. It's funny because I I was listening to and I've listened to a few like rock stars on podcasts or you know and uh it it's funny because you you'll get somebody who got famous really early and they're just like a teenager and they the even now today they're like 50s something years old and they're they act just like a teenager still in the way that they talk and like everything and it's it's just funny but yeah they they're literally like Arrested Development.

It stopped right there. I wonder what the unlock wonder what the I wonder what the unlock for the person that like So I'll give it like and I I don't claim to have any idea what someone like Steph Curry is his personal life, but he seems to have this he plays the game with so much joy and happiness. He doesn't seem to let anything get him. He doesn't get caught up in a lot of the political stuff. He's he's got a really good balance, a really good attitude.

I wonder what it is that's unique about him and his and he's and I would put him he's a 1% right at his very very like top like that. He looks and to me Tom Brady seems more tortured. Like Tom Brady had was also like that but seems a little more tortured. It's hard to read though cuz you guys remember Tiger Woods? Remember how balanced he seemed? He seemed so balanced until everything came out and then you're like whoa dude. I don't think so. Trying to think if I remember him being remember he was like super calm.

He was chill. Well, he would well he played a sport that forced this level of like composure. So I So I see where but he seems so remember when everything came out everybody was shocked. Everybody was shocked but yeah I kind of I don't know you weren't you weren't you weren't I get it. Yeah. Yeah. Like okay buddy. Yeah. I mean I I'm never shocked by when the stuff comes out for athletes. And that's why too I'm like I don't claim to to know enough of Steph Curry but he he he comes off to me as that he's got like a better head on his shoulders with all the fame, the attent.

I mean, you're talking about one of the most world famous athletes right now and has this level of joy. Doesn't look like he's tortured, has this love of the game, whether they're winning or losing, he's laughing, he's having a good time. I don't know. It's just like uh but a lot of them don't seem that way. A lot of them seem like they are locked in. Like Tiger Woods look locked in to me. Like Tom Brady look locked in. But you that obviously that guy's personal life was in shambles, you know, divorce and everything that didn't go well for him.

And who knows how tortured he was like or still is. You know, speaking of Arrested Development, you guys ever run into like an older guy that you could tell he was super cool in the8s didn't change? Yes. Yes. Yes. Dude, there's this dude. Hey, listen. I'm not going to say too much cuz I don't want him to hear like don't want I don't want him to hear like But there's this guy this place that I go to sometimes and this dude that works there. there. there.

And bro, he looks like De Leopard, but he's he's in his late 50s though. I mean, hair like De Leopard, dresses like De Leopard. I bet you he drives an iRock. I bet you if I were to look at his car and I'm like, "This dude for sure was cool at one point and just didn't get out. Just stayed there. He's got the straight long blonde hair." Like I'm like, "Dude, he's cool like every 20 years." No, he was like, is that a part of you that identifies with that?

with that? with that? No, bro. No, bro. No, bro. I was never cool. So, I don't care. I'm not stuck cuz I was close. No, I got friends like that. I got I got friends I have a lot of I got Yeah, I got I got friends that we we've been friends since we were kids. And I'm like I'm like, "Bro, you Hey, I I had one of my This is This is true story right here. True story. This is like This just happened. One of we were up at uh we were staying at Truckucky.

He was up there with me. This is like one of my childhood friends. I won't say which one, which one, which one, but I You know who you are. He knows, right?" So I go, "Bro, you wore those pants in our high school, right? Same pants." Yeah. Yeah. Yeah. And he's like, "Oh, yeah, man. They still they're still going." I'm like, bro, high school. I'm like, you were in our mid40s, dog. Jacos. Jacos. Jacos. They were cargo pants. Exactly. Exactly. Exactly. Yes. Say they were. I've got pictures with me in high school with him with those.

And he admitted, "Yes, I still got them." Wow. Wow. Wow. Yes. He's around the same size. He hasn't changed in size really. Give take 10 pounds. 10 pounds. 10 pounds. That's hilarious. So, I just I have a friend who like he'll just the same jokes I've heard since like junior high, you know, like and they're all revolved around like Beus and Buttthead and like like stuff like that. It's like way outdated. Yeah. You're just like look over like you really were still going to use that joke, you know, and Oh, man.

Well, you have I bet you have what I have too. Another I have another buddy who does who's this who's like who peaked in high school. Yeah. So, still tells those are the stories. That's all we talk about when we get there. Like, that's it. And I love to do that when I haven't done it in like years. We all get together and it's like, "Oh man, we're telling old old stories." But it's like if I talk to him through the year, it's still, you know, he's like talking [ __ ] about like us playing basketball, pickup basketball like [ __ ] 30 years ago.

Remember that. He gets mad at me for not remembering remembering remembering or or he he tells me who I am. I'm like, "Bro, we haven't really kicked it in like 30 years. I'm so different than what I was." Like you Yeah, you really knew me when I was 16. You know what I'm saying? But I'm a little different than that. It's not like he like he Uncle Rico syndrome. Oh, totally, man. And I'm like, "Oh, my boy is just like he's he's stuck in that." that." that." That's a guy thing.

I don't think women do. We don't do that, huh? They just they definitely changed. Why you look at Doug? See if Doug has I have no idea. He's like, "Do women do that, Doug?" I'll have to ask Katrina that. That's a good question to ask cuz I know she still she still stays in touch with a lot of her friends that she grew up with. with. with. Yeah, that's a good question. Dude, I don't know if I know any women like that that are kind of frozen like in that state.

state. state. So, why would why would we So, why would why would we we do that but not girls? I don't know. Well, I don't know. What is it about us that does that? You know, the hair bear thing I've seen that like I've seen some ladies that are in that and then like the Oh, actually, no. That's actually not true. true. true. The leotards. The leotards. The leotards. No, there's some there's some people fashion wise, I think. There's some people we know that we'll run into and I'm like, she can't dress like that anymore.

Well, that's Well, that's Well, that's she's a mom in her 40s now. like it's time to hang it up. They don't change. That's different to me cuz there's that happens to a lot of both men and women where that you just you were never really into style. So, you just get stuck in a style. Again, I think you can relate to this, right? I mean, you don't you don't you don't care. You didn't care care. You don't care. You didn't care then. You don't care now.

You're like, and I feel like that's the female version of that who she just she found one. She found a hairstyle and and and leotards that she good in. She got a compliment. She Yeah, she got a compliment 30 years ago. She's still rocking it. rocking it. rocking it. See leotards. See leotards. See leotards. Nobody would Nobody would Nobody would see someone like the leg. The fact that you're bringing this up right now when I went to that right now when I went to that Rob Snyder thing in Bakersfield of all places.

I watched that stand up and there was a lot of that in there. Oh wow. wow. wow. Yeah, there was a lot of Yeah, there was a lot of that in there and I was like, "Oh shit." Yeah. Wasn't there like a bar around here that was like famous for like like middle to late middle-aged people meeting up who were single? Wasn't there like a bar? It's called like the Blue Something. Have you guys heard of this before? It was around here. God, I can't remember the name of it, but apparently it's like people in their late 40s and 50s.

I know, but I I did not pretend. I actually did go one one time. The blue feeasant. The blue How did you uh I don't want to call this person out, but somebody I know uh invited me to go one time and it was the only time I went. It's like a pickup joint around here for people in their like 40s and 50s. So, there's there's one up towards uh there's one that's for uh like cougar town or something. There's a cougar one that's up in uh Oh my god.

Um Of course, you know this. I Yeah, I Yeah, I Yeah, you were going there in your 20s, bro. I was not 20. I was I was in hunting. hunting. hunting. I'm batting a thousand. You guys check this out. this out. this out. When you're 20, a cougar is like 30. You know what I'm saying? What's the grandma version of cougar? I can't think of the place right now. I It's the name is slipping. There's a there's a bar that's it's known. It's known and it's uh I think I know what you're talking about.

about. about. Yeah, if I said it, you would know. I can't. It's like it's above Sunnyville towards Mountain View heading that way. Palatoto area that direction. I can't think of the name of it right now, but it'll come. it'll come. it'll come. Doug, look up Blue Feasant. I want to see see see I didn't know that was a thing. I never heard that. heard that. heard that. Yeah, dude. It's like a bar. I didn't Doug, can you tell us about it? So, I had a Yeah, like what kind of people did you go?

Yeah, I did go. Um I mean I went one time and it's been a very long time ago. It's here. It's here. Yeah. I think it's an older place. Uh and then of course there's just a lot of people there. It wasn't my scene at all. Yeah. Yeah. Yeah. Just so you know. Too old for you, Doug. Yeah. Yeah. Too old for me. You don't want to see this place. Yeah. Can I see this? I want to see. I just remember I had a client I didn't even know.

I had a client who he had gotten recently divorced and let me think at the time he was like 42 and he's like yeah dude I started dating again. He's like he's like I got I went to this place called the Blue Fezit. He told me all about it. He goes it was terrible. I couldn't believe what it's all about. I just I forgot. I just stuck in my head. Yeah. Yeah. Yeah. Did you find it? Yeah, I did. I'm trying to cast it in my hair.

hair. hair. Oh, I got to see these pictures. Look at this. this. this. I mean it's just pictures of the location. It is kind of uh Yeah, it's like I say it's a bit dated. Uh let's just say that. Where where where at? But I mean they part like my honey or some place maybe. I think my client said they like go hard in there, dude. Oh, I think it's serious cuz I know this person invited me had met one or two people there. people there.

people there. Wow. Wow. Wow. Yeah. Yeah. Yeah. Well, we just gave And so that's like it's it's known as a spot where like it's like a pickup playgrounds for people in like who are like late middle-aged. middle-aged. middle-aged. Yeah. Yeah. Yeah. Can you scroll? Does it actually say that? Does it like say anything? I don't know if that's Yeah. The blue. Look at the ratings. Oh, they got good ratings. ratings. ratings. We should read the reviews. I know. I want to see. Oh, it's in uh Certino.

Oh, wow. Oh, wow. Oh, wow. Yeah. Yeah. Yeah. We're going to get sponsored. Yeah, Yeah, Yeah, maybe. Maybe. maybe. Maybe. maybe. Maybe. The Blue Feeasant. I had never heard of this. this. this. That's great. That's great. That's great. I'm trying to remember right now the name. I just sent a text message to see if I can get the name of the one that I was talking about cuz it's wrinkles. You for sure went to it. That's why I did. I did. I did. I did it and I didn't go.

didn't go. didn't go. That's so your style, dude. Stupid. It's not my style. In trouble right now. Hey, what's a cougar for me now? I'm Well, 44. I mean, come on. We're going to piss people off. Stop it. They don't have names for guys that are like disparaging, do they? For older guys. What are we called? Nothing. Dilf. Uh, I don't know. Oh. Oh, great. Great. What is it called? Sugar daddy. Sugar daddy. Sugar daddy. Silver Fox. Silver Fox. Silver Fox. That's the one. But that sounds good, you know.

Yeah. That's not That's not disparaging. Is Cougars disparaging? Yes, dude. If you called a woman a cougar, she'd slap you. No. No. No. No. No. That's not true. Yes, she would. No. No. No. We're going to get so many comments. You think that's disparaging? Yes, dude. Yes, dude. Yes, dude. I I think it's like Silver Fox. No. No. No woman wants to be called a cougar cougar cougar for sure. for sure. for sure. If she is in that age range, she's pursuing she's pursuing she's pursuing She's pursuing young guys.

She's not ashamed of that. That means she's got enough game to get younger guys. That's not That's not a slide, bro. slide, bro. slide, bro. It's first of all, you don't need a lot of game to get younger guys. Younger guys are just down. Well, now you're sliding them. No, that's just a guy about that's just about guys. I mean, that's just the thing about cougar is a new sexual linking aging and a most women object to the word cougar due to its predatory and forceful connotation.

forceful connotation. forceful connotation. Oh yeah. See, look up Silver Fox. Does that come up as a positive? a positive? a positive? Fox is good, dude. I I don't think cougar is bad either. Yeah. Yeah. Yeah. I don't think they'd want to be called mature lady, you know. Well, I don't call him anything. You guys, what do we call them? I mean, there's Hey, there's a there's a name for 45 to 50y old women that pick up 20-year-old dudes. 20-year-old dudes. 20-year-old dudes. See, look. No, the term silver fox is generally not considered disparaging just cuz it's guys.

Yeah, cuz that's what I'm saying. Well, cuz guys don't care. Yeah, silver fox is like, "Oh, you're a hot older guy." older guy." older guy." Yeah. Yeah. Yeah. I'm going to have to ask Katrina this. I don't think I don't I dare you to call her one. I do. I make I make age jokes all the time. She's one year Yeah, cuz she's one year older than me. I always point it out. out. out. She can take it. Cradle robber. Katrina is the oldest here. That's what I was doing.

doing. doing. Yeah, I do. I just I just show my older wife. What a jerk. Let's You know why I get away with it? Cuz she looks so young. She looks younger that people You guys You guys are also so tight. Yeah, I know. She's like, well, she's a little tomboy like that, you know, for sure. sure. sure. Hey, I'm excited to tell you about a new partnership, Fatty 15. So, this is a fatty acid called C-15 that you get in dairy. Uh, and it has incredible health benefits.

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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. First question is from functional health gen. How do you know if you're getting actual muscle gain or CNS adaptation? I've been lifting for over 10 years. Yeah, good question. You can't separate them. So, uh, if you build muscle that isn't connected to CNS adaptation, you have dead muscle. So, yeah, you really can't separate. Now, I think what the question is is how do I know if I'm actually just gaining muscle or just getting stronger cuz you can get stronger without gaining muscle because muscles are firing uh better together or a body fat test would solve this.

Yeah. Yeah. Dex scan show. I mean, if you if you uh if you're asking a question is as in-depth as this is, did I get a CNS adaptation or did I build muscle? I mean, you could easily solve that by testing with a DEXA scan before and then go on your program, whatever you're planning to do, and then measure it again. And then, and if you got stronger and you put lean body mass on, you're building muscle. If you if you did stayed the same or got less, then it's and but yet you saw yourself get stronger, then then you're CN.

This brings up a good thing that, you know, uh strength gains are always both. In fact, when you first start strength training, strength training, strength training, you get rapid strength gains in most of that CNS adaptation. So, like the first few months of training, when you see like crazy, this is the beginner gains, right? Like I could take a client who, you know, has trouble doing, you know, 15 body weight squats and in three months we're barbell squatting with, you know, 75 pounds. I got your tremendous strength gain.

Uh, most of that is CNS. They're going to build some muscle. But most of this is central nervous system adaptation initially. But anytime you get stronger, it's both. It's not just bigger, stronger muscle fibers. It's also a central nervous system adaptation along with it. Yeah, that used to confuse me a bit because I used to see like some of these guys that could do uh like superhuman feats where they were so strong and but they weren't huge jacked guys like they were pretty wiry and and but it was that central nervous system uh access in the way that they could recruit and really you know generate that kind of force out.

You know who's a good example of this is uh is his name Anatoli? Yeah. Oh yeah. Anatoli. Have you seen that guy that dresses like a janitor? I've tried to get him on the show. I want So, he's obviously lean and muscular, but if he puts like long sleeve clothes on, he looks like Yeah. If he looks baggy clothes on, he doesn't leave. doesn't leave. doesn't leave. He looks like a skinny dude. And he comes out, I'm sure people have seen him, and he does these videos where he's acting like he's a janitor.

And there's bodybuilders deadlifting 500 lb. And he comes over, oh, you mind if I try? And everybody's like, you can't. And he like reps it out. Like that's a good example of CNS power. Oh, yeah. No, for sure. Next question is from the Duck Coffee Co. You've mentioned the bi-weekly method for strength training and cardio for best results if you were to juggle between two MAPS programs with this method. Which two would you bounce between for someone who just genuinely enjoys the benefits of both? So this is so this comes from a study that I brought up a while ago that was really interesting to us but also not surprising.

And I love when I read a study that blows my mind, but then also makes me realize, oh yeah, this would definitely be the case just based off my experience. So what the study did is it compared three different ways of training. And the goal was to develop both stamina and strength. So method one was you combine both in the same workout. So strength train and then do something for stamina in the same workout. The second method, which is what most people do, is they'll have a day dedicated to strength and then a day dedicated to stamina and then a day dedicated alternate dedicated alternate dedicated alternate in the same week.

Yeah. Yeah. Yeah. The other the third way was what was every other week. So you're just just strength training this week and then next week just endurance training. And what they found at the end of the study was that the third method resulted in better strength and endurance gains. It had better combination gains than the other two methods. Second place was the one that alternated the days and the worst one was when you combined them all in one workout. This makes perfect sense. sense. sense. Makes perfect sense.

And so the question is which two MAPS programs? First off, I would say any MAPS program would be good for the strength training phase, especially something like MAPSolic MAPSolic MAPSolic or maps symmetry or maps strong or maps powerlift. On the other week, if you don't choose something you enjoy doing and have fun doing, which I think is the best option, best option, best option, the other option would be like maps hit maps cardio or you know the phase four of of performance. That's right. That's right.

That's right. Oh, I would choose the a cardio modality that I like. That's what I would That's what I play basketball, go smart, do this stairmaster, elliptical, whatever the thing is that you like to go for better outside outside outside runs, whatever. runs, whatever. runs, whatever. Make it fun. Yeah. Yeah. do something you enjoy doing and and and if you can get outside, I would get outside. So, I'm totally toying with this idea and I'm gonna I'm putting it out there not because I said I'm going to do it.

So, everybody calm down, but because I'm playing with the idea, I'm trying to get my mind wrapped around and what's motivating me is actually Karen's journey. So, watching Karen reverse diet, talk about how d challenging it was, I'm like, you know what, my trainer can do this. Like, I'm, you know, I got to be able to give this a shot. So, I'm so attached to muscle and building strength and building muscle and it's not healthy and it's too far. So, I'm toying with this idea, but every other week for me is going to look like what you just said, something fun.

I I mean, I'm I'm I hope you do it because I'm actually so interested to see just to see what it does. To see what it does. Yeah. The result of it. Yeah. I think I predict I'll lose I predict my body weight. weight. weight. Makes perfect sense. But I want to see somebody actually apply it for sure. Well, I'm so extreme in the build building and I've been too extreme for so long. I'm I'm sure I'm going to lose some muscle. There's no way that I won't lose some, but that's okay.

But I think my body weight will probably fall somewhere around 210. That's my I That's what I think. Oh, I don't think you're going to lose that much. that much. that much. Yeah. Yeah. Yeah. I don't really No. All right. No, no, no. I don't think so. Well, when I start it, let's talk about I think I think you're going to be you're going to have similar uh you going to be similar similarly surprised. Similarly, similar Similarly, similar Similarly, similar similarly. similarly. similarly. Similarly, thank you for surprising.

Surprised as you were when you went to mass 15 mass 15 mass 15 and me probably thought you would probably and you end up gaining. I think you're going to lose little to no muscle, but you're going to build some endurance and stamina and maybe lean out a little bit. Maybe you do that. Yeah, I think you're going to be surprised at how good. You go back to those 15 reps and it'll be fine. be fine. be fine. Next question is from extra celestial. What are some exercises I can do as someone with scoliosis?

I want to get back into strength training. So, I picked this question because almost every single time we have the, you know, ask us a question thing on Instagram, there's almost always a scoliosis question. question. question. Always. Like, somebody's always asking this question. this question. this question. I've trained one. I'm sure you guys have, have, have, of course. So, here's the deal. So, some people would say just do unilateral. Just do like a program like map symmetry. I don't think that's the right answer. I think that's part of the right answer.

I think unilateral training should be a lot of your training, but you should also do bilateral even though you have scoliosis. Why? Because in the real world, you're going to be doing bilateral stuff. bilateral stuff. bilateral stuff. Well, this is actually why I think symmetry as a program is the perfect program. program. program. It has all of it because it has all that. You've got great isometrics in there to start it off. You've got great unilateral for the bulk of the program and then the last phase you do some bilateral.

I mean, this person should live in symmetry to be honest with you. That's a great program to just recycle over and over. But the bilateral part, everybody's like, "Well, if I do bilateral, I'm going to compensate." Well, going to I'm going to compensate." Well, you have to compensate. That's the point. You need to compensate because your your your your spine is is curved in a particular way that's not balanced. You have to develop compensations otherwise it's going to be hard to function in the real world.

So, you're absolutely right. I forgot about that last phase. Yeah. Yeah. That's a symmetry is the most beautiful program for this person and to just keep running. Like, we don't always say this with programs with people. It's good to move in and out, but this person that that's an ideal type that I mean, if I was training them and and that's how I'd be running through their stuff is we do a lot of unilateral stuff. We'd occasionally challenge some bilateral stuff, then get back to unilateral stuff.

Perfect. Perfect. Perfect. Next question is from Kgirl 725. What is a good age to introduce weight training for kids? I have 10 and sevenyear-old girls who do recreational sports. Soon as they're interested, 100% training is appropriate is if they want to do it and they're having fun with it. That's the key to me right here. Right. here. Right. here. Right. It has to be fun and engaging. I think I think the the mistake that people who probably listen to our podcast cuz I I think are that puts you in a minority of the population uh that are into fitness, like working out, you know, uh you and you want your kids to get into it.

Uh it it the the mistake is they have no interest in it yet and you're trying to have them do it. Now, if they're asking like, "Dad, I want to work out." I mean, awesome. Let's go. and and honestly just I mean I like tools like suspension trainer that's going to really challenge stability. It's fun. It's easy for them to use. Uh it's safe. Um you know if you feel confident with teaching mechanics though I mean I would not if my son wanted a barbell back squat at you know eight I would if he wanted to try like I would 100% if he was interested.

Yeah. If they were interested in but but the thing was it wasn't about reps. It wasn't about structure. No. Uh it was about interest and it was also about learning. And so um you know every time I would just use that as an opportunity to sharpen whatever they were doing and make sure they felt where they needed to feel and they're like yeah and then if they wanted to add a little more weight or like challenge themselves a bit and and then we would move on and it was cool cuz it's it is it's just their interest leads it.

Yeah. Yeah. Yeah. Yeah. Yeah. The the most important thing you can focus on with a kid with any form of exercise is that they develop a good relationship with it. So the mistake I think a fitness fanatic would make is like we're going to do this workout and I'm going to make you do it and it's good for you and then you end up a kid resenting it and then they grow up and they're like I hate it. Why my dad forced me or my mom forced me and it sucked right?

You want to give them a good relationship with it. So it's literally about fun and I think you said it best Justin you let them lead it. Oh can I try that? Sure. And and you just have fun with it. Listen we give this advice. We give this advice all the time to adults. Yeah. Yeah. Yeah. Go to the gym and practice movements. Yep. That's perfect. Like ju just get your kids to practice some of the movements you're doing. They don't need to run a program.

They don't need to have like the scaled this way, progressive overload that way. It's like if you can get if your kids are interested at 7 and 10, which is awesome if this is true, then getting them just practicing some of the movements that you're doing in your pro is awesome. And introducing it to them that early and just see if they can get that movement down pretty well is awesome. is awesome. is awesome. I will say this though, it's not necessary cuz she says that his kids is in recreational sports.

You might think to yourself, "My 10-year-old's in recreational sports, they need to do some strength training." No, they don't. No. No. No. If they don't want to do it, they don't need to. They could just play sports and they're going to get all the benefits uh from the sports. Variability is amazing right now. They just introduce them to a lot of different movements. It's perfect. All right. I know you like that episode. If you did, check this one out. 30% body fat. For men, this is way too high.

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