How to Lose 15 Pounds in 90 Days | The 5-Step Fat Loss Formula | Mind Pump 2899

Key Takeaway

To lose 15 pounds of pure body fat in 90 days, focus on five simple steps: lift weights daily (1-2 compound lifts), walk 10-15 minutes after each meal, eat only whole single-ingredient foods, consume one gram of protein per pound of target body weight (eat protein first), and maintain consistent sleep schedules. The key is unwavering consistency—this isn't about weekends off or adding extra workouts. These steps naturally control calories, preserve muscle, and boost metabolism without requiring calorie counting or extreme restriction.

Episode Overview

This episode delivers a straightforward 90-day protocol for losing 15 pounds of pure body fat through five sustainable steps: daily strength training with minimal volume, post-meal walking, whole food nutrition, adequate protein intake, and consistent sleep. The hosts emphasize that success depends on strict consistency rather than intensity, and warn against the temptation to add more when motivation is high.

Full Transcript

Transcript of How to Lose 15 Pounds in 90 Days | The 5-Step Fat Loss Formula | Mind Pump 2899 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

All right, we have the protocol. We have the formula where you can use this formula and lose 15 pounds in 90 days. We don't normally like to do this, but we're pretty confident this will work. For those of you that have 15 pounds to lose, follow the steps. It works, but you got to be consistent. Impossible. 14's the most you could lose in in in You think somebody would be mad if the maximum amount anything more that's ridiculous. ridiculous. ridiculous. No, I'm glad you said that.

So, a really fast fast fast uh weight loss um pace uh would be something like 2 lbs a week. Yes. Okay. Which is actually more than 15 pounds. So, over 90 days that would come out to what does that come out to? Uh 16. 16. 16. Yeah. So, no. Is it 16? Yeah. Yeah. Yeah. 90 days is what? 12 weeks. 24 pounds. 24 pounds. 24 pounds. Yeah. 24 lbs. So, 15 pounds I think is actually you still have to be consistent, but it's far more reasonable.

I think 24 would be like that's actually really reasonable when you think about that. It is. It's it's so three months, 15 pounds. And this is going to be body fat, you guys. If you do this right, you're not losing because here's what happens with a lot of people when they lose 15 pounds, you know, uh eight of it, nine of it is fat and the rest is muscle. muscle. muscle. All muscle. Yeah. Yeah. So, what we're going to prescribe here or advise here is going to cause pure fat loss.

No. No. No. before you get into it, because I think you really lay out the stepby-step formulas, and I I I want to preface it with the difference between less than 15 lbs or even more getting all the way up to like say 24 lbs, uh, is how you go into this. into this. into this. Yeah. Yeah. Yeah. The the the more metabolically healthy you are, you are, you are, of course, of course, of course, the more weight you can lose in this short a period of time.

And I think that's why typically we don't like to give advice like this because I'd say the average person that hires a personal trainer or is looking to lose 15 pounds in 90 days is coming from a place that is not optimal for trying to lose 15 pounds in 90 days. And so I think that that that's the caveat, right, that you're trying to start this off with is that, you know, let's assume that you have a pretty healthy metabolism and these are the steps that you follow.

But I'm telling you right now that you could lose even more if you really go into this in a really good place metabolically. And if you go into this and what I mean by that is somebody who is eating a a a healthy amount of calories, uh, consuming good amount of protein and has been, you know, focused on kind of building muscle for a little bit. bit. bit. Well, here's what'll happen. If you follow this, the steps that we're going to give you, and you don't lose 15 pounds, but you follow them anyway, you're going to get a lot stronger and you're also going to get leaner and you're going to feel better.

Uh, the 15 pounds is kind of general number. Um, and another factor that determines that'll play a role, I should say, uh, that plays a role in how much weight you lose is how much weight you have to lose. So, if like losing 15 pounds puts you at, you know, 8% body fat, you're probably not going to lose 15 pounds in 90 days because it'll take you so it'll get you so lean that your body starts to really resist it. So, you have to have the 15 pounds to lose, everybody.

So, if you're listening to this and you got a little body obsession and you really don't have 15 pounds to lose, you're not going to going to going to have a little pooch you're trying to get rid of. rid of. rid of. Yeah. But if you follow these steps, and I made them basic. I made the steps basic, and I made them healthy on purpose because, like you said, Adam, some people uh are going to go into this expecting weight loss, but really they need to get more fit and healthy.

Yeah. Yeah. Yeah. They're going to get that with this. So, these steps in 90 days, you will I don't care who you are, so long as there's nothing crazy going on, you will look different in 90 days in a very visible way and you'll feel very different. Yeah, I like that. Now, the key here is consistency. You got to be very you're signing up for a 90-day challenge essentially. I hate saying that word. I hate saying challenges or whatever, but to make this really work, it's not like weekends are off.

Uh it's not like I you know, you got to dial it in. You got to be You got to tell yourself for 90 days I'm going to follow these five steps and I'm going to do them consistently and you will see dramatic change in the way you look and feel. Not to send you off on a tangent here, but you just made me think about something that I thought maybe you've read a study on or so. Do we have anything that talks about what what is the the average fall off for someone trying to be consistent?

Like what what percentage of people, you know, we know like uh you know 1% of people will ever make a million dollars. 20% of people will ever have a successful business. What percentage of people will ever make 90 days consistent consistent consistent consistently lifting weights and eating whole food? whole food? whole food? This you couldn't. Now, we don't advise this. this. this. Maybe the first week kind determine that. that. that. Yeah, we don't advise this, but a significant percentage of people can rely on motivation for 90 days and that's when it falls off.

So, I'm glad you said that because you're looking at 60 to 90 days when the average person's motivation fades. Okay. Now, here's the deal. Uh you're going to do this for 90 days, lose 15 pounds. You you this isn't going to be something you'll be able to be consistent with all the time. And that's just the way it works. Now, we're not giving you these crazy uh goals or crazy objectives or steps. Nonetheless, any kind of consistency is not perfect over long periods of time. So, just understand that.

And the goals that we're giving you or should I say the steps that we're giving you are actually going to help build metabolic rate and set you up in a way that's not they're also unsustainable. They're they're I was going to say that they're very sustainable. And I think at the thing I would caution people as as you go through these is the temptation because you just said you pointed out something I think it's so important is is motivation tends to be pretty high in most people for 60 to 90 days and then it dramatically falls off.

And because the motivation is high and you give a list of five very simple steps to follow consistently, there will be a temptation to do a bunch more%. My recommendation is don't because when the motivation does fade and fall off, which it will, it's just a matter of at what point will it, the the fall off and the rebound will be far worse and more dramatic if you try and add more to what you're about to give you. the rebound will be far if you follow just what you're saying and you fall off on one or two of these steps here or there or you you fall a little short or you you're you're a little inconsistent on one or two of them.

Uh that the get getting back on the wagon is far easier and you won't see yourself go swing in the other direction. Whereas if you use this 90day quote unquote challenge to go I'm going to do all that and I'm [clears throat] going to do this and and and I'm going to double it. Yes. uh you're setting yourself up for not only failure but then also a massive re re re I also don't think you're going to get any better results anymore right that too so that that's another you're not going to get better than that that's another great point is that you may you probably won't squeeze out even if even even if you did have best results because you did a bunch of extra things more it might be one or two pounds here yeah you're not going to see a dramatic difference for all the extra effort effort effort no all right so let's start with the workout part of this so here's what you're going to do the the core foundation of your workouts is strength training.

Now, strength training is the superior form of exercise for fat loss. Okay? When they when they compare strength training to other forms of exercise in calorie control diets, right? So, they're controlling uh lots of factors. They all result in similar weight loss, but strength training results in the most fat loss. Why? Because it preserves muscle or builds muscle, which you want. You want that because not only do you look better, not only can you move better with more muscle, not only do you look look better because all the weight is fat that comes off your body, but it's also easier to maintain because you have faster metabolic rate.

So, here's your workout. Okay, very simple. You're going to lift weights every day. I know that sounds like a lot. It's not. One to two lifts a day and that's it. You're going to follow a MAPS 15 style protocol or a great eight style protocol. These are programs that we have that follow this kind of programming. And so you're literally going to do one lift, three uh to four sets or two lifts, maybe three sets each every day. That's it. You're probably going to miss one here or there, but this consistency this consistency this consistency uh seems to work better for people both for results and for consistency.

And when they miss one or two workouts, they don't miss a huge amount of exercises. There's so much opportunity to make it up even throughout the day. That's right. you know, if you keep it that simple and uh that time frame, it's I mean, that used to be the biggest hurdle and barrier for people to, you know, abandon their their progress. And so to to make it that simple and, you know, you can hit it later in the day, you can hit it earlier in the day.

Uh but this builds up so much momentum going forward, which your body is going to benefit from. benefit from. benefit from. Well, and if you're following like one of our MAPS 15 protocols, we even set it up to where if you had to, you could pair a day or two together. So if you had a day where, hey, I was intending to go every single day. Oops, missed that day, day, day, then the next day you can pair those two workouts together and be okay because the way we split the the body parts up in it.

And so, yeah, I love the idea of a MAP 15 type protocol. Um, basically, which is one to two lift or grade eight, which is basically one to two lifts every single day and that's it. That's it. Consistently. Yeah. Pick a compound lift. Uh, if it's just one lift, if it's two, then pick a compound lift and a single joint lift. Uh, and that's it. That's it. And you're doing it every single day. The intensity is relatively high, not crazy. Don't beat yourself up, but you are training relatively hard.

That's the foundation of your workout. Now, let's talk about general activity. Here's what you're going to do. You're not doing any other workouts. Okay? You're not going to do any other structured form of exercise. All you're going to do is this. You're going to walk for 10 to 15 minutes after breakfast, lunch, and dinner. That's it. So, walk for 10 to 15 minutes after breakfast, lunch, and dinner. And that's going to dramatically increase your activity. It's easy to do. You don't need to change your workout clothes.

It's going to help with insulin sensitivity because it's postmeal. Uh it's easy to stay consistent with because it's after a meal. It's easy to remember. remember. remember. That's it. That's it for your workout routine and activity. Lift one lift to two lifts a day. Walk after your meals. That's the workout portion. We have a brand new MAPS program, by the way. MAPS upper lower. It's a 4-day muscle building split. Upper lower. Day off. Upper lower. So, that's what your week looks like. Build muscle, burn body fat, shape, and sculpt your body.

Get it for 40% off. Go to mapsupper.com. Use the code launch for 40% off. All right, real quick. If you love us like we love you, why not show it by rocking one of our shirts, hats, mugs, or training gear over at mypumpstore.com. I'm talking right now. Hit pause. Head on over to mypumpstore.com. That's it. Enjoy the rest of the show. Now, this is the area that of all the things we're going to talk about that [snorts] I guess I would be okay with or encourage if my client asked to or wanted to do more of, right?

So, let's say that's really easy for them, walking after meals, um, but they really enjoy it. And can I go for 30 minutes instead of just 15 minutes? You know, can I go for a nice walk or hike with my spouse on the weekends? Like, this is an area where um I would encourage, you know, more is okay. It's okay if like if you enjoy the walk, you're you find other times to do that. I think this is a healthy good thing for a person to do.

And then also too, because if there was a a a fall off of that, it's not going to dramatically make a difference on your results either. But it's easy to do and it it Yeah. It's recuperative. Doesn't beat you up. Allows you to build strength with the strength training. Uh but what we're not telling you to do is do a bunch of structured cardio. Okay. That'll actually make this all not work as well. Conflict. Yeah, Conflict. Yeah, Conflict. Yeah, that's right. Uh now, let's get to the diet portion.

Um, you're only going to eat whole foods. Nothing else. Nothing that comes in a bag or a wrapper. Nothing that comes uh from the, you know, fast food restaurant. Okay, we're going to count all that stuff. It's whole foods. Single ingredient foods. Beef, chicken, eggs, milk, rice, potato, fruit, vegetables. That's it. That's all you're going to eat. You used to be alive. Yeah, that's right. And this naturally controls calories. Uh so the average person's diet their calories are 70 to 80% come from what are called ultrarocessed foods.

Ultrarocessed foods are engineered to be hyper palatable. So they make you overeat. When people switch from their normal diet to only whole foods, their calories naturally drop by about 500, sometimes 400, sometimes as much as 700 calories a day with the same level of satiety. In other words, without trying to cut calories, you're going to cut calories all because you're eating as much as you want. You're just sticking to whole foods. You know that that guy I shared with you, Justin, that I was talking to you about, I think it was this morning or yesterday that I like the kind of no BS.

Oh, he kind of roasts everybody. Yeah. Yeah. He did a really cool one. Uh we always use the an you use you love to use the analogy of uh whole potatoes and potato chips which I think is a great visual and analogy but also kind of unrealistic like that anybody would ever like sit down and try and eat six whole potatoes or like that. He did one that I thought was actually as good of a comparison and more realistic of a snack that somebody actually would choose to do that was that I actually hadn't really thought about like oh my god that's so true.

And he was comparing an Oreo cookie to a hard-boiled egg. Yeah. And he's like, "Imagine how many Oreo cookies you could sit down and cr I mean, I could crush 12 of those if I three hardboiled eggs, right?" Yeah. And try try eating four or five hard-boiled eggs. Like by the time you eat two or three of those things, like you're full. You're satisfied. Right. And then he broke down the the nutrient density of of that and what you're getting from those three or four hard-boiled eggs versus those three or four cookies, which is it is difficult to only have three or four Oreo cookies.

You eat three or four and you want six or eight or 12 difference, right? And what you get in there is literally very little to anything beneficial for you, but just a bunch of extra calories. And then when you compare to just three to four whole eggs, everything that you're getting nutritional value is and then how full you are after eating that. Well, the reason why I like to use the potato is because it's the same food. It's just one version is processed which is potato chips.

The other version is just potato, right? right? right? And when it's like that, like you you couldn't eat all the potatoes. Yeah. Your visual makes gives because you're comparing the same thing of just like like like But what he says makes sense. I like what I liked was he was giving is like you know an Oreo cookie is something that somebody would grab to snack on and they might and maybe someone would even make the the argument of like I'll just have two or whatever like that but the nutritional value nutritional value nutritional value if I sat down with a bunch of Oreos in front of me I'm eating two sleeves no problem.

You put a plate of dunk it in milk. You put a plate of hardboiled eggs in front of me. I'm not eating 10. I I I have four or three, but I'm getting like and that's why I think it's such a cool comparison and a and a really smart go-to strategy for people that are really trying to discipline themselves to eat whole foods that need a quick like, man, hard-boiled, you know, 10 to 12 eggs that you keep in your refrigerator and when you feel like that craving for a whole natural food.

Yeah. Go grab that and eat one, two, three, four of those if you want and see how filling they are. and then how nutrient dense they are and get in a habit of things like that. That's it. So, that's step one with diet. And there's only one more step, everybody. You eat one gram of protein per pound of target body weight. So, whatever weight you're aiming to be is how many grams of protein you're eating a day. And you eat it first in your meals. That's it for your diet, everybody.

Whole natural foods, one gram of protein per pound of body weight. Eat it first. Just do that with the diet and the workout part and you're going to crush. Which leads us to the last step. And the last step is here because this will be a wrench in the whole thing. Okay? If your sleep is off, it will spike appetite, spike cravings, reduce recovery, make it difficult for your body to want to burn body fat and build muscle. They have some really interesting studies that have been done done on this where they take two groups, same subcalorie diet, same workout routine, one group uh poor sleep, one group good sleep, and the poor sleep group loses tons of muscle in comparison and less body fat.

What's the correlation with with poor sleep and inflammation, too? I um interesting. I noticed this uh I'm coming off a really bad week of sleep. just when I was out in Truckucky, I had really bad sleep. Um came back home, was actually really excited to get back home to my eight sleep and and get some good rest and uh a lot of stuff going on in my head right now. I got a lot of business things going on and uh had had two bad nights of sleep and uh noticed that I'm holding a good and my diet's dialed right now.

So, I'm eating really good. good. So, I'm eating really good. Everything's back to normal, but I have not had good sleep in almost a week. Um, and I noticed that I'm holding like an extra eight pounds of water on me right now. Is there a direct correlation? Because a lot of times I know that what happens I have bad sleep, then I have cravings. Yeah, my de my diet's thrown off and then that makes sense for me for the extra. the extra. the extra. Um, but my diet's actually really in check, but yet I still see that I'm I'm I'm holding I'm holding I'm holding uh a lot of water.

Yeah, poor sleep will increase uh systemic inflammation. It also um decreases your uh pain tolerance. Um so your pain sensitivity goes up and it can look like cold intolerance or heat intolerance. I don't know if you ever noticed that when you're like underslept how like you just cold is just feels colder or you just feel more pain and I think it's a com combination. Poor sleep wrecks everything which is why this last step is so important which is for 90 days try to have perfect sleep.

for 90 days. Go to bed at the same time and wake up at the same time. Now, here's the deal. You want to lose 15 pounds. It's yours. It's yours in 90 days. Follow those five steps. Lift weights daily. One to two lifts a day. Walk after your meals. Only eat whole foods. One gram of protein per pound of body weight. Eat it first. Have really good sleep. And 90 days later, you will have lost 15 pounds of pretty much pure body fat. And I just want people to understand this.

15 pounds of pure body fat looks very different than the way people normally lose weight, which is eight pounds or so of body fat and the rest being muscle. So, this is a dramatic change. And with the strength training, I think a lot of people not just see muscle retention, but maybe even some uh muscle building. Yeah, I like that you say, too, cuz even even if you didn't see the the 15 pounds on the scale move, per se, you'll look 15 pounds. 15 pounds. 15 pounds.

Very different. Very different. Because one of the things that could possibly happen following this as closely as you're saying is you could very easily uh lose 15 pounds of fat but actually add a few pounds of muscle along the way. So maybe the scale only shows you moved 7 10 lb. You've lost 15 pounds of fat and you've added muscle which will dramatically make a difference in Totally. Totally. So I got to uh tell you guys what I'm going to be using because I have a Jew light at home but my wife's primarily the ones that use it one that uses it.

But I'm going to go use it on because I just started jiu-jitsu again. I'm getting those mat burns that you get from rolling on the mat, which you you get when you're not like proficient on the mat because you just don't move right. right. right. Right. Right. Right. And they suck. Matt burns suck. And you don't feel them until you take a shower. I didn't even know I have it. And the water hits it. It reminds me of turf burn a little bit. Yeah, dude. So, I'm going to hit the the Jew red light on it cuz I know it speeds up up up the recovery.

the recovery. the recovery. Yes. It speeds up healing. Yeah. Yeah. Yeah. Of skin. So, I'll report back to you know the other one it does really well and cuz Katrina the other day too we went driving and with the tops down all day and she got all red sunburn on the what it does on sunburns is wild. Yeah. Yeah. Yeah. Yeah. I I see a huge I don't know how much you used it or not like that for sunburn. Yeah. Yeah. We don't get sunburn really that bad but you you can you sit in front of it in front of the sunburn and it's like wild.

wild. wild. Have you seen the studies on how it improves eyesight? I I've heard about it. Doug, look up uh red light therapy and eyesight improvement. improvement. improvement. I know it does because I one of the one of the questions I got asked was like, "Do I need to wear my eyes when I wear?" Yeah. And I'm like, "No, I I believe you can actually look at it because it actually is healthy for which it's a little bright." So, at first I'm like, "Huh?" But no, it does.

It It improves uh it improves with dry eye disease. eye disease. eye disease. Macular degeneration, Macular degeneration, Macular degeneration, dry macacular degeneration. Wow. Wow. Wow. Yeah, it actually Why? because it I mean remember the red light that that uh type of light powers up mitochondria in the cells. So whatever cells it shines on are going to work better including the eyes. eyes. eyes. That's interesting cuz I've felt like a a slow uh decline especially cuz like a little bit of a blur and a little bit of a watery kind of thing in my eyesight dude.

It's like getting old, dude. And it's just you know it's one off like you know a month I have one day like that. It's been like a consistent now like where I it'll be a couple days I'll have that. I'm like ah what I have allergies or something like what is this? I think there like it's just like degrading. degrading. degrading. It's either that or diabetes. Why always say that dude? It's not diabetes, dude. Are you guys Hey, are you guys catching yourself? I off air I was telling S yesterday about like uh I'm turning into the old man.

You know the things that you're there, bro. I was I was I was in denial until I caught myself doing a couple different things where I was just like that why you get mad at people for stuff that's just like just like get off my lawn type stuff. You know what I'm saying? Well, I find myself so you know kids now I say kids these are teenagers, right? They ride those electric bikes now everywhere everywhere everywhere and they're just zooming around and they're not doing anything but I'm just mad.

I just see them like in like five of them and I'm like I know you're up to no good. You know what I mean? Like what what are you up to? You know what I mean? And I'm like, man, I used to ride around on my BMX with my buddy. We were up to no good. good. good. For sure. Maybe that's cuz you know, Yeah. Yeah. Yeah. Maybe that's Maybe that's Maybe that's Well, the the one that you you called me out on that like, you know, we laughed about when you first said it.

So, but I really thought about it afterwards and I'm like the thing that's most interesting about that call. He got on the ring cam to watch his wife first. No, no, that's not how it went down. So, you tell the story right so you don't make me look like a complete [ __ ] [ __ ] [ __ ] It's not going to help. He told his wife. He's like to save it gets even worse to save a few bucks to save money when you get home. You know, I'm going to do an Adam's voice.

When you get home, you know, set the thermostat, make sure you set the AC on before the peak hour, whatever thing. So, make sure you do. So, she goes home and he's watching on the ring to make sure she does it. And then her brother comes over and so she opens the front door and she's talking to him, but the front door's still open. This guy's like, guy's like, guy's like, "All this air is coming, bro." He's watching on the ring and he's like, "I'm going to tell her." like ghost on the mic, dude, to tell his wife like, "What are you doing, Bryce Spider?" Bryce Spider?" Bryce Spider?" I just didn't I I picture watching the whole time just waiting.

Well, is she going to just some voice come? voice come? voice come? What's crazy was that we were literally we were texting right before that. So, like her and I were tech cuz I saw the time looked down and so peak hours in the Bay Area is 4 to9. So, if you you can run your AC before after and the it's like a half half the wattage per dollar or whatever the half way more expensive lately. expensive lately. expensive lately. It's Yeah, it's a lot more expensive.

I'm trying to get to the bottom of like because I have solar and yet I still have this crazy bill. And so I'm just like, man, what am I doing? Am I just my bill's crazy? Am I just max running it during peak hours? And so let me see what a difference. And so I'm trying to I'm and and so it's really a lot about that, too. It's just like I'm trying to run a test here. It's like let's see cuz if it's not that big of a difference, then whatever.

But anyways, so I like we've agreed we had agreed just a few days before that. I I see the time. It's like it's like uh um you know 3:00 or something like that. So I know we got an hour to cool the house down. So I text her, "Hey uh make sure you run the AC, turn it down real cool until 4:00 and then and then shut it down." And she gives me like the thumbs up right away. And like right after she gives me that thumbs up, I have cameras all over my house.

So I get alerted when there's movement. And so like literally seconds later, I get the Google alert and I'm like, "Oh, you know, delivery or something." And I hit it and it's her and she's walking her brother because my brother was over like doing some plumbing work at her house or whatever and I you know you can automatically kicks on. You can hear him. So she's oh they're laughing and talking. She opens the door open. She opens the door wide open and then she walks out to the driveway with them and I could hear them out in the driveway like ah telling stories and tell sis I said hi and I'm like I'm watching it and I could see the doors wide open for like minutes on minutes.

You know what I'm saying? Like for like and it wasn't like she had her hands full or they just open the door, leave it wide open right air conditioning the neighborhood. What the hell? the hell? the hell? So, so the point so you you totally talk [ __ ] You called me out, right? You were just like, "Oh my god, that was the most old man thing I ever heard you say." And I kind of laughed about it, but then I defended myself of the whole purpose. But then then what made me like re-evaluate the self-awareness part later on like, "Oh god, he's so right." Because Because Because I was the other extreme.

So, when I uh I moved out when I was 17, and one of like my big pet peeves from my stepfather was how he controlled the AC. I just it drove me crazy how he You can move the knob one degree and he'd come in there and who chang. Yeah. trouble and we get grounded and you know they were and we didn't have a lot of money so we were trying to I know they were doing that for that and I remember for my whole teenage years when I one day when I grow up when I get my dream when I get my own place you know there was two big things Ice cream always in the freezer AC running 24/7 no matter what and so as soon as I got my first apartment when I was 17 I ran that damn thing 24/7 I kept it at 60° ice ice coming off the ceiling.

It was so cold and I didn't give a [ __ ] if the doors were open, whatever like that. I ran it all proudly ran it all the time. So the irony that I was that guy who for sure did all that, you know what I'm saying? I did it for a very long part of my my life where I would doors would be open. I still run the AC. I didn't care whatever to now the shift and the part is that I'm obviously more financially capable today than I was old.

Yeah. And so that was awareness of like, okay, this doesn't make logical sense. Like, I for sure can afford it a lot more than I could afford it at 17. At 17, I probably should have been a little more responsible, but yet here I am getting pissed off at my wife for a a 90 seconds of the door being dude, dude, dude, dude. Yeah, I get that way every now and then. like the kids will have friends over and they'll sleep, you know, have a sleepover and I'm like anything when it comes to sleep and like if I get interrupted or I could hear like them having a really good time and it's late and it like wakes me up out of bed like I I've like I check myself and I kind of like okay, you know, don't react, you know, just be cool.

But then sometimes you'll get me on a bad day, you know, and I'll come out there, HEY YOU GUYS BE QUIET, LIKE LIKE LOSE my mind, you know, I scared their their friends a few times. The next morning I'm like, sorry guys. I get a little, you know, crazy when I don't get sleep, you know, and I have to like apologize. apologize. apologize. I'll tell you the most old man thing about me is that I now really prefer shoes that don't require that I tie laces.

laces. laces. It's so weird. You're almost You're almost I don't want to have to tie my shoes, dude. Like if I have shoes I got to tie, I'm like slip on ones now. Yeah. I'll wear different ones today cuz I just want to put my foot in. And the other thing I do now, this is a very old man thing. This is a gym thing. Guys in the gym know this. When I was younger, when I first started working out in gyms, it was a mystery to me.

I just didn't understand this. I go in the locker room and why do the old dudes why is the last thing you put on your underwear? Why do you put on your socks first? You'll put on your t-shirt. You'll walk around. You'll shave your face. Put your damn underwear on. on. on. That's the definition of zero fs. Dude, do you know now? Is that what it That's Dude, I when I get changed now I'm like socks first. Get my clothes out. You're the naked guy. Get my clothes out.

You're the naked guy that's stretching. Every every once in a while I catch myself cuz I'll see a young dude in the corner and the young dudes the way they get dressed in the locker room is so funny. No, no. They'll put a towel over and then they'll, you know, they'll hide behind like the door. Yeah. They like put their, you know, I'm like, you know, and I'm like, well, let me put I got to put my socks on. I don't want like what if I touch some fungus?

fungus? fungus? You become the old naked guy. You know what that is? You've been to the proctologologist. You're like, everybody seen everything. Yeah, dude. Yeah, dude. Yeah, dude. Just don't use the hair dryer. No, I don't blow my blow dry myself. Yeah, you're one step away. Hey, you won't sit on the bench naked. I see some dudes still do that. They'll just sit on the bench. Yeah, I don't need any fungus too far. I won't sit naked in the sauna either. I'm cool with that. What about you, Douggee doing old man stuff yet or what?

Uh I don't know. I'm maybe um I am grumpy if you wake me up very much so. But I've been that way for years. So yeah, I've been I've been I've been that way for a long time, too. You know, you know what else got me like old man? The squirrels. squirrels. squirrels. Oh yeah. Oh yeah, that was definitely old man. old man. old man. Yeah, I'm like a dummies. Yeah, it's like all I talk about with my friends like how like how do we get Yeah, that's my conversations are what what are you doing about the squirrels?

They're getting my fruit. Kind of line of defense. Yeah. Yeah. They're getting my fruit and so I'm like taking notes. You guys Google search. Oh yeah, I got all kinds of Google searches and forums I'm on right now. I want to know all the different homemade poisons I could do. I'm I'm like trying to figure it out. Uh, well, I I I also just make sound now when I get up and sit down. That's been happening for a little while, you know? I remember I used to make fun of my dad like, "What are you doing?" Yeah, Yeah, Yeah, you just got up.

Why'd you grunt? And now I'm like I think you have to brace your core. I think think think Speaking of like like pain and stuff, man. I tell you what, dude. So, this is the second time I did jiu-jitsu and I I took almost 20 years off. You did it in the morning, too. That So, they have two 6 a.m. classes, which I think are going to work out perfectly. Oh, I thought you were going to be more of like a later in the afternoon. I was going to do the evening and it depends.

I'm trying to be relaxed about it and they have a lot of classes, but 6:00 a.m. works really well because it's before work. before work. before work. I can shower afterwards at the gym or even go back home and shower. Um, I don't like Here's the deal. I don't like to take up my evening because I like to spend that with my family. Sure. Sure. Sure. So, if I do a 6, you know, class, it's like I come home and then the kids are about to get into bed.

I mean, that's what keeps me from working out after we podcast sometimes. I'm like, "Oh, this is my time." So, and I'm used to working out in the morning. So, it's not too bad. 6 a.m.'s a little early to do, but whatever. So, but and it's a great crew. It's actually Jason Kalipa uh it does the same time. So, what So, which is kind of like part of me is like, "Yay!" Part of me is like, "Oh crap, I crap, I crap, I got bro. He's got chimp genetics." I swear to you, I'm sure his grip is crazy.

It just everything about him. If he if he tried cuz people don't know who he is, is, is, I've seen his forearms, dude. People If you don't know who he is, he was like a CrossFit champion in early days. I watched him when he was 17 or 18 years old just destroying everybody destroying everybody in a parking lot in Militus. He doesn't probably even remember this remember this remember this cuz uh we didn't know each other but I my buddy was telling me you got to come see this kid.

Yeah. Yeah. Yeah. Like we I came down there to watch this was way back when CrossFit was grunge still, right? Not a lot of people knew what it was. It was still happening in parking lots and it was super lowkey. And uh my buddy was getting into it and he was just like, "You got to see this this kid." And he won that little event. He's I tell you what, dude. And he I'm sure he knows this. He has no interest in this cuz the way he likes to train, he likes to kind of challenge himself.

If he wanted to if he wanted to, he'd be a pro bodybuilder within a couple years. No problem. He's got those kind of genetics. Like you look at him. Yeah. He's built. Yeah. Super just super nice guy, too. Like one of the nicest guys. Like one of the nicest guys. But anyway, so he's he does a 6 a.m. class. So today I I went a little longer. I allowed myself to roll more. I'm still kind of easing myself into it. And uh you know, I'm moving better than I thought.

I'm still not moving great, but better than I thought. But man, right now, dude, I feel like I don't know. I feel like I just uh just like fell on the ground 10 times. That's what I feel like. Like I just hurting areas, dude, that I don't know. My my hip flexor, dude. Cuz we played off I was playing off my back and I just my hip flexors aren't used to that kind of support. And so I'm just fatigued. It's going to It's wild, dude. We'll see what happens.

happens. happens. Is it uh is the gym uh closer to your house or house or house or Yeah, it's pretty close. It's only 10 minutes away. minutes away. minutes away. Oh, so then it's really easy for you cuz you you go to work out, you drive further. Yep. further. Yep. further. Yep. A lot further. So, so today I did go to the gym afterwards to use the sauna. Uh cuz then I wanted to kind of Damn. So, you went did your class then drove? drove? drove?

Well, 6:00 a.m. to 7:00 a.m. We don't start till 9:00, so I got time to do both. both. both. Wow. Wow. Wow. Yeah. But I'll probably end up going home in between and stuff like that. Yeah. You're such an early riser. I go to bed early, too, dude. I'm in bed 9 9:30. That's it. Is that the latest you stay up is 9:30? 10 is the latest I'll typically stay up, but 9:30 is Now, when you say stay up, does that mean like you're awake and it's 10:00 and you're in bed and you're always still in bed or do you mean sometimes you even just go to bed at 10:00?

Uh 10 is the latest and my typically that my head will hit the pillow, lights off to try to go to sleep. And then are you the same way at home for night as you are when you get on a plane or anything? As soon as you decide you're going to go to sleep, you just go right to sleep. Uh, it depends, dude. It actually depends. It depends on what's on my mind and stuff like that. I can take naps really easy, but sometimes I can go to sleep no problem, but then I'll be a little restless throughout the night, which is kind of weird.

That's happened more as I've gotten older where I'll just kind of wake up a few times. I used to never do that all the time for me, bro. When I was younger, I used to go to sleep, I would close my eyes, and then wake up in the morning and it felt like a time skip. Whoa. Like in the same position I laid down. down. down. I mean, that's how I feel you are when you you get on a plane, you're like that. You get on a plane and and I see you take naps and it's just like mouth open.

mouth open. mouth open. Yeah, dude. Just we haven't left tarmac. This dude is out and then then we land you're like oh just get right up like nothing happened, dude. It is a hack. It's I'm super cuz I'm like sleep is like a battle for me. It's like like like you've been like that for a long time. Forever. Forever. My whole life. And it it seems it seems it seems What's wrong with your brain? See? Yeah. It's that I I cannot if I uh once it gets going, I can't.

Do you sleep good if you get a massage before you go to bed? Yeah. Back when my wife used to massage me every night. Yeah. But she she doesn't do like her massages like she used to do her massages. If she hear this, I'm going to get in trouble. Why? Why? Why? She Well, cuz she does clothes. She does one-handed massages now, dude. What do you mean? She she like watches her little movie or show and she massages me with one hand, you know? So it's like and and that sounds really bad.

I know there's a bunch of people be like, "Hey, it's at least you get something." You know what I'm saying? And yeah, and yes, my wife is that good that one hand is better than no hands. But once you've experienced all of it, you know, it's like this is the analogy I give her. I go the this is the analogy I give her. I go I go it this is like you know how good I am at what I do. It's like we show up to the workout.

I'm like, "Oh yeah, just go do those three things over there." Yeah. You know what I'm saying? And that's the effort I put into your workout. It's like that. It's still gonna be better than [ __ ] 90% of the people. You know what I'm saying? Like I could do it like that. that. that. But I'm not over there watching your form. I'm not like telling you every like like like Yeah, but I know Katrina. I bet you if you just told her she would do it if you're like, "Honey, I really need Yeah, if I if I schedule one with her, she'll definitely do it." Like, but that we have to do that now.

Like I mean, we're busy with the kid. She's tense. That's got to be what it is then. then. then. Yeah, it's it's it is I don't know if I because I don't feel tense like this guy does. He's tense. He's like a ball of stress, right? He's just like a big ball of stress that needs that. Yeah. I'm like, uh, ideas are thought intense, but not maybe not in your It's up in the head. Yeah, it's all it's all up in the head because even last night like I I actually did fall asleep, okay, but then I woke up and then instantly I was thinking the conversation that I had with Kyle at work and then it just brain's going like crazy of like, have you tried writing them down?

Oh, I have to. Yeah. So I So that's why like if you open my iPhone notes, I've got at this point in my life probably millions of pages. Oh yeah. Crazy. It take you an hour. I'm afraid I might find some like sales. He annoyed me again. Yeah. It's all it's it's all business or journaling type stuff, right? And it's just I I have to go get it out of my head because if I don't, it'll spiral out of control and it'll just be more and more and more.

And then I start to get paranoid that I'm going to forget that cuz I'm like, "Oh, that's a really good thing or that's a good point." Or, "Oh, I do need to write that or and then if I don't get up and do it, then then then I'll sit there and I'll go like, I'm going to forget this tomorrow." And if I forget, so then I have to get up and I have to have to I have to get up and I have to write. write.

write. And it's been like that since you were a kid. kid. kid. Yeah. I mean, it's gotten worse. I've gotten older because as as the stakes are higher, you know, as a kid, it was probably more, you know, playful, thinking about the day, fun [ __ ] I used to as a kid I used to literally up until up until I would say my my 30s uh I could literally there's no sleep prep. It didn't matter. I could have an energy drink. I just as soon as I hit the pillow [clears throat] I'm out and then wake up in the morning and I woke up like lightning.

I'd wake up ready to rock and roll. Now it's a little bit of a a little bit of a struggle. Now it's a little bit of a struggle. But back in the day it was like like like I mean I really have to take that's why I mean I'm I'm passionate about the stuff that we talk about on the show because because because it does make a difference when I actually when you guys first met me I was like that I used to piss you guys off.

off. off. Yeah. Yeah. Yeah. That was only 10 years ago. Yeah. You play music and I'd wake up and just Yeah. That's before I knew you guys. Way too alert. That's before I knew you guys well enough and I thought you guys would think it was funny. You finally realized you need like three coffees in before cuz all three of us are like that. Yes. The three of us are slow. We must have I don't remember where we were, but it was one of the first times.

I know exactly where we were. We were at that stupid house where we did maps white where we thought it would be funny where we did the old open. Yeah. So, it's like one of the first times we all spent the night and I woke up at 6 like I always do or ready to rock and roll and I hella loud and you guys came out and nobody said anything. Nobody thought it was funny. Nobody You guys all looked at me. me. me. Definitely didn't think it was funny.

You were just all angry. Nobody looked at me and I was like, "Oh no, dude." Yeah. You thought you were being cute and playful. and playful. and playful. They're going to kick me out of my pump. I better I better be Justin and I are very similar in the sense where we like we like it freezing cold. I want a a slow wake up. I need to be completely finished with my coffee before you can start to really talk to me. Like that's my my wife knows that.

Like it's just don't ask me any serious questions about the day, any of that stuff until I've had my cup of coffee, I'm fully awake and then it's like then you can lay it on me. But yeah, and it's tough cuz all the best ideas are at night. I'm the same way as you with that. Like it's just like ah man. Like I wish it was like a morning like boom like lightning when I get up. But But But and my mom was like that too.

She was like like super grouch in the morning. I couldn't even like approach her. It's funny. Yeah. That's my wife. She doesn't wake up. My wife does not wake up well. She wakes up Yeah. hard. Now Doug doesn't need coffee in the morning. You're not a coffee person in the morning. But you are a You can sleep in though. in though. in though. I can sleep in for sure. Yeah. Yeah. Yeah. He can sleep in the mo when we go places. I'm always I'm always impressed with Where's Doug at?

He's still He's still like 10. He's like, "What is he a teenager?" teenager?" teenager?" Might be a little stretch there. Oh, I think he's I think he slept in a 10 before truck a couple times. Well, maybe if it's on vacation. Yeah. Yeah. Oh, yeah. It's on vacation. Teenage Teenage Teenage on a work day. Of course. So, Doug knows this cuz he has Well, she's not a teenager anymore, but you I don't know if you remember. Was Brie like this when she was a teenager? They could sleep.

She never was a sleeper like that. Never. So my niece I was like that as a teenager. As a teenager I could I could sleep until noon. Yeah, noon. Yeah, noon. Yeah, bro. That's my niece and my do my daughter could stay we'll stay 11:00. My niece could stay in bed till like two. Yeah. Yeah. Yeah. Come out of I'm like what? Now do you think what that is and this is what I think when I think back to like my behaviors around sleep was that you probably so many days went on four hours of sleep but you didn't feel like like when we go on four hours sleep like you catching up.

I Exactly. Like I feel it where I felt like when I was 16 I could go on four hours of sleep and I didn't feel bad but my body told me on Saturday and then I sleep till noon or 1. Right. So I think that's what is they go to bed late but I've actually seen too where they go to bed not too late so they'll go to bed at you know 11 or midnight but they won't come out of bed till 1:00. Yeah. Yeah. Yeah.

That's 13 hours. Yeah. Yeah. Yeah. That's a lot of sleep dude and it's it's and sometimes it's us waking them up. But that's what I mean. Like I think I sometimes I think that's like accumulated from the week of not lots of sleep sleep sleep and you just don't have the same Well, aside from infants and toddlers, I believe teenage girls require the most. I think they recommend 9 hours of sleep. Yeah, I think so. For teenage girls. Yeah. And I'm always like conflicted with that cuz my parents used to just like, "Oh, get up.

You're wasting, you know, then I'm always like um every time I've I've let them kind of sleep, they're like in this weird growth phase." And I realize that later. And then it's like a couple days later you're like, "Oh my god, he grew like an inch." inch." inch." Yeah. Yeah. Yeah. And it's like I'm wondering if do you guys just period to that point? Does that So this is this is we Katrina and I I mean see this in Max. Um and I remember we we don't really pay attention to more but I believe the app still goes even to the age is now.

Does Jessica you guys use the the app that tells you all those? Yeah the what are they called the leap? Uh Uh Uh yeah the leaps. Is it leaps? Yeah. Yeah, the leaps they have and uh it's man those thing that app was for us it was I mean some people might say it's nothing they didn't help no it's good because you think your kids just acting like a jerk ours ours were like really spot very anytime anytime Max was just even slightly off Katrina and I remember sometimes be like man he is just you must be going through a leap and then we go look it up like oh wow this is he's right on schedule for this leap right now and they always send the last one or two weeks and then he's right back to normal and be fine and uh so I love that app.

It felt I felt like it gave us a lot more patience and understanding like, "Oh, he's kind of going through some of that. Be a little more patient with him. He'll get through this phase." And sure as [ __ ] he would within a week or or two like that. Do you Does that continue on? Like, do you think that is happening at 12, 13, 14? 14? 14? I don't know. I didn't cross check that, but I would be interested to see it cuz I feel like it definitely is a phase.

Like, Like, Like, it would make sense. Like, why would they stop all of a sudden they they've been doing it for seven years or all they stop at 8? not mistaken, I believe the leaps are fewer and further between, but they still have them versus when they're real little. When they're real little, the brain is it's pruding neurons like neurons like neurons like Yeah. Yeah. It's happening on a on a like a monthly basis. Well, you know this, you have a three-year-old and within a week they they're a different they speak totally differently.

Like, where did you learn all these words in a few weeks? It's crazy. When I was a [ __ ] when I was a teenager, my no way did my dad let me sleep in on the weekend. No, I know way. There's no way. And you know when I wake up my daughter, you find work for you to do even if there is none. Dude, when I wake up my daughter or my niece, I'm like kind and gentle. Like I knock a little bit. Hey, hey, it's time.

It's time to get up. Okay. All right. I'll come check on you. That's how we wake him up. My dad open. He blasts the door open. door open. door open. The sheets off. He blasts the door open. So, come mow the lawn. And you walk out. Okay. Here we go. we go. we go. Blinds open, you know, light. There was no gentleness whatsoever, dude. dude. dude. Dude, it was brutal. He just opened the door. I could be naked in here, dude. Calm down. That's happened. Yeah.

We don't need to revisit that story. You didn't get caught, did you? Like you didn't, you didn't, you didn't, bro. I told I told this story on the podcast. podcast. podcast. No, I don't remember that. Was your mom? My mom? Yeah. Oh, god. Oh, god. Oh, god. Yeah. Yeah. Yeah. I was 24. Yeah. I made a little accident. Scarred for life. Scarred. Doug, I want to ask you. Yesterday you had lunch. You were eating lunch. Everybody was talking about how good it looked. It was You made a stew.

Yeah. Beef stew with with with with the chuck roast from Butcher Box. Yes, I had it today, too. What's the What's the What's the recipe? So, this is a recipe I kind of made up. I'm I don't know if there's a better way to do it, but I use the Insta Pot and I take the the chuck roast from Butcher Box. I salt it a bit. I just [clears throat] salt. That's the only only only Then I put it on a sauté mode in the in the Insta Pot.

I brown it on both sides and then I put in probably a half inch to maybe 3/4 of an inch of water. I also put some chopped onions in in there as well. And I do it for about 40 minutes on the um pressure mode. And then I take that out, release the pressure, take it out. I take the meat out. By that time, it's like super, you know, soft. And uh I take the most of the liquid out. And then I put in my potatoes and my carrots for about 10 to 12 more minutes.

Again, in the pressure mode and with just a little bit of liquid in there. there. there. Just a little bit of liquid in there. And what I do with the other liquid is I take it and I put in some uh some salt to taste and also some type of a starch to thicken it. And then um after the potatoes and carrots are done, I just combine everything. I I chop up the meat first so it's bite-sized and combine everything. And there you go. That's it.

So it's quick and dirty. Star starch or you use like a a rice or a flour? a flour? a flour? You use like a corn starch. I sometimes use tapioca starch. Potatoes are in there. Yeah. Yeah. Yeah. So chuck roast. And that's How big is the the chuck roast from Butcher B? I think it's 2 lbs I'm guessing. So, you got yourself a good like four meals. Yeah. Oh, three three meals. Three meals in there. Three meals on that one. That's great. And it's And it look good.

It looks so good. Look really good. It's super hardy. And I'll tell you something else. I've done it like a month ago. I did it again and I took it and I left some of the, you know, the sauce. It's basically a gravy. I left it out and I kind of really chopped it up and I put it in a pan and made like a a hash. hash. hash. Oh, Oh, Oh, it was super tasty. Oh, that sounds really good. So, I I didn't I didn't tell you yet.

I I signed you up though with me. Uh Katrina was asking so we're we're going to host uh when all the trainers come in for the event. Yeah. Yeah. Yeah. So we'll have what I 27 28 trainers and we're going to have over at at my place. Oh, nice. Oh, nice. Oh, nice. And uh Katrina was asking me about catering and all that. And I said, "Oh, we'll save the money." I said, "Maybe maybe Doug and I will cook for everybody." everybody." everybody." Wow. Wow. Wow.

And so And so And so last time Doug did that. What did you do? You did the Japanese. You I experimented on everything. Yeah, he he went a little crazy, but trying something new. Maybe you shouldn't try something new. No, I'm not going to try I wouldn't try something new this time. No. Yeah, Yeah, Yeah, you guys are good. You don't want me cooking. It's going to be like Yeah. Last time I went for all the exotic uh chicken parts. Yeah. Yeah. Yeah. Japanese grill. Japanese grill.

Japanese grill. I keep I was going to keep it I was going to keep keep it easy with some tri tip or something like that. That's a just a bunch of those that we can cook and we can do some sides and something like that for everybody. I want to know whose note it is on there about eating booty. What is that? Is that Who's that? I read this thing. Is that what I think it is? it is? it is? I read a thing that that I read a thing that that uh that they back in the days they said it was medicinal.

it was they said it was medicinal. What? What? What? Yeah. They said that uh they said that eating booty was That's what Doug says all the time. Uh that was medicinal. Let's see if I can find can find can find where was that. I don't know if it's going to pop up in my feed anymore. I should have should have should have Did you lose it? I did. I think. Oh god. Adam, you're so terrible. I think you made that up. No, I didn't. I swear it was uh trying to sell this to trying to convince Justin again.

No, that Well, they they had like all this. They they There it is. He found it. Oh, you found it, Doug. Read that to us. Yes. There you go. See if I can uh get this. this. this. Eating booty was medicinal in ancient civilizations. What? Like what a misleading title. Oh, come on. Read it. Okay. So according to this researchers at the University of Cambridge discovered records describing the consumption of recovered treasure ship provisions. provisions. provisions. Booty that type of booty pirates commonly referred to as booty for their perceived health benefits during periods of famine and disease.

Well, yeah, if you're starving. Yes. I'm like they're ahead of the curve, you know, like you're eating somebody else's bacteria. bacteria. bacteria. No, not like that. Come on. And here I thought Justin would be so healthy, but this is not. You're doing it wrong, Justin. You got to read the state. I read I read different stuff. Hey, click on the the comments. This was this is how you get things to go viral. Yeah, Yeah, Yeah, because they because they because they I mean, it got me.

Yeah. Just so Just so you know, that they Yeah, they were distributing preserved fruit, spices, honey, and medicinal herbs recovered from captured cargo vessels. So, that's the booty we're discussing here. Booty was slang for pirate treasure. It's for It's for your your bounty. The the things that you capture, the things that you like, like this is our booty, you know, like I got heard that Beasty Boy song. Boy song. Boy song. Yeah, I'm not logged in. So, let me uh get on to another browser here and I'll I'll read the comments for you.

Booty. Yes, of course. See that? Look how many comments. That's brilliant. It is pretty funny. That's brilliant. We got to think of ways to post like that that trick. Oh, I mean the the post they did this morning was hilarious. I had never seen that. Danny did this post where she went around interviewed interviewed everybody on the staff, asked questions like, "What age did you ride a bike?" Uh, "What's your favorite fruit?" And so she interviewed all these people asking very basic questions, but then when she made the clip, she changed she changed the questions.

questions. questions. So she was like, "When did you start hard drugs?" And when I was, "What was the last thing you stole?" You know, so know, so know, so I'm dirty. What did it say there, Doug? Oh, man. Oh, man. Oh, man. I want to read the the comments. I guarantee everybody's like, "Yeah." So, no wonder I'm as healthy as f. f. f. Let me heal you. Creep dude. They're kind of all kind of similar here. here. here. Yeah. Sometimes the comments is the best part.

part. part. Oh, yeah. Half the time. Yeah. The name of the Instagram uh account is Lost My Daddy, so you can see where you want to lose your daddy. Well, dude, you guys hear about the Mexican vigilante? vigilante? vigilante? No. Is this the Batman? Yes. Yes. Yes. I saw this. Did you see this, Adam? It's a Mexican Batman. [snorts] So, there's been these are these motorcycle thieves. motorcycle thieves. motorcycle thieves. Yeah, but look up the picture they post. And uh Dude, they literally This guy literally took duct tape and duct taped them to like street lights and and just left them there for Oh, there he is, dude.

Look at that. Oh my god, bro. He captures people. He duct tapes them to to to duct tapes them right next to the bike. He writes on their head forehead as well. well. well. No, so the cops can pick them up. This is real. Yeah, he's a So he's he's capturing people that steal motorcycles. motorcycles. motorcycles. Yeah. Yeah. Yeah. Wow. Wow. Wow. Just crime fighting. Now you got to be First of all, it's pretty strong to hold. How do you get two [clears throat] dudes to stay still so you can duct tape them?

Yeah. Some of these look like kids, but this isn't staged, is it? I mean, you everything I read now is so I I hope it's not cuz this is super cool if it's true. Yeah. Yeah. Yeah. How do you get him in position to duct tape him? That's what I want. That's what I mean is it's st like it's like like like Did I ever tell you the time I duct tape my brother's hands to his face? Did I ever tell you guys about this? You duct tape his hands to his face?

Yeah, dude. Yeah, bro. It was one of the worst things I ever did. My parents weren't home. I was babysitting or whatever. And how old was he? We were We were kids, dude. So, I was young. He was really young. Like, how young? Like six, Like six, Like six, maybe. Oh my god. We were little and and and hold on. I didn't it wasn't I didn't think I didn't think it through. And I'm like, "Oh, it would be funny." Rip off his hair on the stove.

Yeah, dude. I told [snorts] him cuz you know remember in Home Malone when he does this to his face. So I'm like, "Oh my god, do that and I'm going to tape your hands to your face." So I did and we were both laughing and then when it came time to take it off, you didn't take it off. We couldn't take it off because it got stuck to his hair. His hair had to like Yeah. I had to like cut his hair. Cut it off. And I made him promise not to tell my mom.

And so just here you go. Ready for another bad decision. You just walk around with patches like No. So the only way I could make him is a six-year-old. He's probably six or eight. The way I made him promise was I told him I give him my pocketk knife. So I give my six-year-old brother two pocket knives. It's like one bad decision. decision. decision. Man, you know what? That makes me want to look back and see if if my prank was inspired by Home Alone. I could probably go back and look at the date and then when Home Alone look at what what year Home Alone one was released.

I want to say '92. say '92. say '92. I don't know what gave me the idea, but now that you bring that up, you remember the part in Home Alone where he takes the hot thing and he hangs it on the door. door. door. 1990. Wow. 1990. Wow. 1990. Wow. So 1990 puts me Yeah, that's where I would be. would be. would be. Yeah, that would work. That's probably what gave me that. So I remember I tell the story where I I put the quarters on the We had one of those wood burning stoves and I put quarters on it and I got them hot and then I knocked them off and then told my sister I had taken them from her.

Took them from her pick them up. Yeah. From her piggy bank. Hey, I took your quarters, you know, and I had knocked them off the thing before and she came picked them up. Burned the [ __ ] out of her hand. Just stupid kid [ __ ] You know what I'm saying? But that I mean I'm I'm probably what at that so it's 90 you said. So I'm 9 years old. You're Oh yeah. Yeah. Yeah. I'm nine. She's She's seven. Eight. She's eight. She's a little kid. She's a year younger than me.

So yeah. So I Well, this is worse than all this, but um boy, um boy, um boy, it wasn't me. No, it's not me. I'm not admitting some stuff. stuff. stuff. I stabbed this one kid when this is a news thing. It's not me. I drowned this boy. No, it was this lady who uh caught her her man cheating and so in the middle of the night I guess well she fed him XLax a bunch of X and then literally like glued his butt cheeks together.

Super glued his butt cheeks together a bunch of X. No way. That is awesome. That is crazy. That was real. Look what I read. I Yeah, super glue. Please check it. super glues. Uh, that one I was I was rolling. I was like, "Oh my god, what a move." Yeah. No, I read this. That is, if that is true, that is epic. And you just got to type in super glues. Yeah. Yeah. Yeah. Gorilla Glue. Gorilla Glue. Gorilla Glue. It's a sentence. Yeah. Yeah. Yeah. Okay.

There's no credible news according to this. to this. to this. Well, okay. Maybe it was fake. Someone should do it, though. No. Hey, somebody a woman actually did cut off her husband's uh penis. That happened happened happened and he made a lot of money in porn and they did. Yeah. Don't you remember? Did he make a lot of money? Oh, bro. He made big money. Really? He wrote a book. He was in porn. Oh, yeah. I guess there's a lot of people curious like, like, like, "Oh, yeah.

Look up how much Lena Bobbit. What was her husband's name?" name?" name?" Her husband's name was uh John Bobbit. Was it John Bobbit? Yeah, I believe so. Uh yeah, I think it was John Bobbit. Okay. Actually, somebody the woman did uh super glue her husband's butt cheeks together, but I don't think the Xlax was part of the story. So, that was added on for dramatic effect. Added a drama. That That is a move. Yeah, cuz Yeah, cuz Yeah, cuz that would be I got to go.

That's That's like a prank though. That's almost like a prank that you know that might actually really injure you, right? If it's like got back flow like that. that. that. Well, you know what? No, the worst part is it still would flow. It would still get out, bro. I would be like scoring everyone. Yeah. Be like shooting. It feel like a stream. stream. stream. Yes. Jud. Oh god. So it it was John. Yeah. It was John Bobbit. Bobbit. Bobbit. And what's crazy about the story cuz we probably have people never heard of the story is that they the the police went back and found cuz she cut it off, drove off with it and threw it out the window.

Like in the center divide or something and they went and found it and were able to reattach it. Yes. Crazy. Yes. Crazy. Yes. Crazy. Which is crazy. And then he became super famous. He was he was in porn. He wrote a book. Yeah. I think. think. think. What's the name of the book? I don't know. Not the man I used to be. Was that song by Not the Man I Used to Be? Be? Be? Yeah. Yeah. Yeah. You heard that King Missile song? No. No. No.

The Detachable Penis. I wonder if it was inspired. I wonder. Yeah. Look up John Bobbit. I want to see if he actually see his net worth. Yeah. What he actually do? Cuz he forever scarred. Forever scarred. Forever scarred. Forever scarred. Nobody felt bad for him. That's the crazy part. Yeah. No. Well, especially considering that he made out financially. Yeah. But why'd she cut it off? He He did something. did something. did something. He cheated. He cheated. He cheated. No, I think he raped. I think he forced himself on his wife.

No, I think he cheated. I thought I thought she was just crazy. No. Just because No, look. Look. Following years of alleged physical, emotional, and sexual abuse. Oh, okay. Oh, okay. Oh, okay. Yeah. So, he was a really bad guy. Oh. See, he came home drunk and he forced himself on her. Then he fell asleep. So then she feared for her life and she cut uh uh uh I guess that's why nobody was uh crying for him. for him. for him. Cut. Yeah. So nobody felt bad for the guy cuz he was she and she got she got temporary insanity.

So she got some probably light sentence for that for sure. sure. sure. That's kind of crazy. That is the whole thing's wild. I can't believe that happened. happened. happened. I wanted to know what the the the financial aftermath though of everything. I think I think he I believe he was became a porn star for a while. I knew he did something like that. Yeah. Yeah. I think he did. And then I know he did the book. I think he did. He financially I think he made out of the whole thing.

whole thing. whole thing. Wow. I mean, I don't know how. She probably never remarried. I'm pretty sure. sure. sure. No, you know. Yeah, that would be Yeah. So, he was in uh No, he did not do films and he toured as a knife thrower. He did a knife. That's how you take lemon and make lemon and a dog. Oh, wow. Oh, wow. Oh, wow. Wow. Oh, he took on various jobs in construction. construction. construction. Adult. Adult. Adult. Let's see. What are the names called? I want to see the name.

There's no way she had a relationship. Franken Penis was one of his movies. movies. movies. Franken Penis. Franken Penis. Franken Penis. John Wayne Bobbit uncut. Wow. Wow. Well, there you go everybody. Now you know. know. know. Circumcision's gone wrong. Did he would Is he well off though? Or is it Are these these were just whack? just whack? just whack? I mean, was he [clears throat] was only 25. I didn't know he was that young. Jeez. I thought he was older. No. No. No. Oh, I didn't know that.

Yeah, we were young when that happened. I was a kid. That was like way too much news for a kid. Yeah, that was a lot to take in. Were we that young? Yes, dude. That happened in the 80s. Yeah, Yeah, Yeah, right. Or 90s. No, it was 90s. Was it 94? We were still kids. kids. kids. '94. '94. '94. We were teenagers. Yeah, he did make a lot of money. He did, right? He did not make a lot. Oh, he didn't make a lot of money.

No, his films were successful. However, it went to pay off uh medical and legal expenses. $300,000 worth. Yeah. So, he didn't even make that much money. Yeah. Yeah. Yeah. Well, that's a long time ago, too. So, typical children's vitamins are basically candy in disguise. Haya is made with no sugar, and they're not gummy candy. They're filled with the most uh with the best nutrients that fill the most common gaps in children's nutrition. They give them full body nourishment. It's the stuff that your kids needs. It's non GMO.

It's vegan, dairy free, allergy free, gelatin free, nut free, and everything else you can imagine. It's designed for kids of all ages. It's the only multivitamin that we recommend for kids. It's the only one we give our kids. So, if you want your kids to get all the nutrients that they need, you want to give them a supplement that actually improves their health, go to hyahalth.com/mindpump, hyahalth.com/mindpump, hyahalth.com/mindpump, that's hi yahhealth.com/mindpump. That link will get you 50% off. Back to the show. This segment of the podcast is brought to you by Mindpump Fitness Coaching.

This is the number one course that teaches trainers and coaches how to build sustainable sixf figureure plus businesses and careers in fitness. Look, it's round table based. So, you can hear Adam, Justin, and myself teaching you how to build a better business, get more leads, close more deals, close bigger deals, and be more effective trainers. By the way, our course is nationally recognized. In fact, it gives you 1.9 CEUs with or for your NASM certification. Find out more at mindpunfitnesscoaching.com. Our first caller is Kyle from California.

California. California. What's up, Kyle? What's happening, Kyle? Nice to meet you guys. How's it going? Good, dude. How can we help you? Um, so I'll just read off my question so I don't ramble on. Uh, first off, thanks for all you guys do and taking my question. So, I currently eat 3,000 calories a day with about 50% carbs, 20 25% fat, and 25 to 30% protein. Always getting at least a pound per body weight. Uh, I would like to gain minimal body fat, but put on size and strength.

Am I eating enough to do so? Just to give a little bit more background, when I put my info into a calculator, it can be confusing at times because I'm not sure if I should count like low intensity walking um as exercise time. and some calculators vary between like a few hundred calories. Um, I think my maintenance is around 2,800. Over the last year, I've had a very slow strength gains. Um, I was running twice a week to train for a half marathon, so that may have been contributing to that.

Um, recently I cut down to only incline walking for 30 minutes about three times a week. I train upper body and lower body twice a week. I work a desk job, but I do get 15,000 steps a day. Um, I also did a DEXA scan about a month ago and was at 10 and a half% body fat. Um, throughout childhood I was a little bit on the heavier side up until recently. Um, so it does make me a little bit nervous to kind of go on a on a bulk.

Um, I weighed 235 at 5'11 a couple years ago. I now weigh 175 pounds and over the last year I've stayed at about 175. Uh, one last note, I am married and have a one-year-old at home. So, like my sleep situation isn't the greatest. I usually get six and a half hours of sleep. Um, so I know that can be improved. So, we we have an incredible goal calculator, but I would say you have enough data that I wouldn't even worry. I wouldn't use it. It's pretty easy.

You you you've already tracked enough and been consistent and know your numbers that that will be a better way to figure out where your calories than trying to input it in some generic calculator, even a good one like we have. We have a great calculator that we have online for free. mapsmro.com. Is that what it is? And I still would tell you you've got enough data right now that we could we could guesstimate off of what you're what you're doing, what we should do from there versus inputting a bunch of stuff.

Oh, I walk this days and oh, this is how many steps I take and I'm this age. What should I do? The your information is far more accurate than what that's going to be. Couple things. This is going to be really easy. uh the the challenge will be um following the advice, but the the the answer is very simple. It's quite clear. So, there's a couple things. One, uh for most men, trying to build muscle and strength at 10% body fat is very difficult. So, a good body fat percentage that's lean where you can build typically is around 12 to 15% for most guys.

Now, that doesn't mean everybody's like that, but for most guys, trying to stay at 10:00 while trying to build, uh, you end up kind of in this like stalemate where nothing really happens. Uh, the other thing is your sleep is not that great and you're doing a lot of activity. So, it this is very simple and I think if you follow what I'm going to say, you're going to see really, really good muscle gain. I would bump your calories 500 and I'd reduce the amount the amount of exercise that you do.

I think the 4 days a week in the gym lifting at 6 and 1/2 hours of sleep a night is too much. I think if you back down to about 3 days a week, bumped your calories uh 500, so did three full body workouts, 500 calorie bump, I I think you gain you probably gain four to five pounds of lean body mass pretty quickly doing and you'd feel better. And the good the good news is because you're already so lean uh and to Sal's point that you just you'll build easilier easier in that kind of 12 to 15% range.

You could even be a little more aggressive with the 500 calories. Yeah, I'm giving you a real conservative. conservative. conservative. Yeah, that's like a conservative like you could you could easily go 500 to a,000 and you know maybe the the first month or so you put on some body fat but quickly the muscle will catch up and then it'll be muscle from that point on. What you should notice from what I'm saying is strength gains, a libido increase, and increase in energy. And you should notice that by week two.

So, you'll know if it's working pretty quickly. quickly. quickly. The first couple of months though, I should expect some like body fat to go on. on. on. You know what's funny? What's possibly? Yeah. You know what's crazy about this, Kyle? You you if you're testing yourself meticulously on a DEXA, I don't think that'll help you. I think you'll look just as lean. Yeah. Yeah. Yeah. Yeah. I think you're going to build muscle and you'll look just as lean, if not leaner. It's a really interesting thing that muscle does to the body the way it looks.

Yeah. Yeah. You'll feel good. You have The good news is you won't go put on 5% body fat fat fat with those numbers. 500,000 calories, how you're training, what you're doing. Uh maybe maybe you go up a percent or two, but you're going to feel good, you'll look good, you'll be eating way more. And eventually what'll happen is that muscle then will speed the metabolism and you'll probably lean back out a little bit. So, so it' be like full body Monday, Wednesday, Friday type of routine.

One exercise per body part. Keep the intensity, you know, moderate high. Don't go to failure. Bump your calories. Watch what happens. Are you Are you doing your own program right now? now? now? I'm just doing my own program right now. I do like two days upper body, two days lower body. I've never done full body, but I am like open to it. Um, but I've never trained like that way. Yeah, I would love to see you on anabolic anabolic anabolic or 40 plus. 40 plus is full body, right?

Is that a full body three-day a week routine? Let's do 40 plus. I like 40 plus for you. I'm going to send that to you. you. you. Okay. Thanks, guys. Follow that. Bump the calories 500. By week two, you be you you should notice like, whoa, I'm like stronger and energy and everything feels good. And um you'll see some muscle gain. And stay the course for a solid 60 days. In 60 days, you're going to really I I predict a good between three to five pounds of lean body mass just doing that.

that. that. For cardio, should I just keep it the incline walking three or four times a week? week? week? Yeah, I like that. Okay. Yeah, Okay. Yeah, Okay. Yeah, sounds good. sounds good. sounds good. Yeah, right on. It was nice to meet you, too. Yeah, you too, man. Good luck. Thanks. Thanks. Thanks. [snorts] [snorts] [snorts] Yeah, that's it. So, I of course, you know, he he used to be overweight, so he's afraid of gaining body fat. But I mean, listen, for most most dudes, trying to build at, you know, 10% or lower, like you're not it's not going to happen.

Yeah, happen. Yeah, happen. Yeah, especially when you um are trying to keep it that way because then the psychological part of like, you know, he has a day where, let's say, he eats 4,000 or 4,00 and he feels a little fluffy or water retention and then he freaks out and then goes the other way and it's just like, "No, you didn't get fat, bro. One day of eating, 1500 extra calories didn't get you fat." It's just you're gonna you're going to feel that sometimes and so just stay the course.

You'll be fine and you'll he's going to do good. do good. do good. Our next caller is Heather from Minnesota. Minnesota. Minnesota. Hi, Heather. Hi, Heather. Hi, Heather. How you doing? Hi, how are you? Good. How are you doing? Well, greetings from Duth, Minnesota. Hugs. Hugs. Hugs. Okay. Okay. Okay. All right. That must be a sports team or something. I don't know what that is. No. No. No. Oh, it's so good to see you and thank you so much for taking my call. I really appreciate it.

appreciate it. appreciate it. Yeah. Thanks for calling in. How can we help you? help you? help you? Yeah. So, I thought I would just um read the email that I had submitted, but I added a little flavor to it, a little bit more context, hopefully. So, okay. I am a 50-year-old ultramarathon runner training for a 100 mile race in September. I also have a goal of competing in the Ididarod Trail Invitational 350 on foot. It is a humanpowered winter race that starts in Anchorage, Alaska, and finishes in McGrath about 350 miles later.

I've been running marathons for about 20 years and ultramarathons for about 10 years. I have the running and recovered dialed in. Strength training, not so much. I am currently in a race training block and I lift two days per week. I have been following a modified starting strength program that I don't think RIP would approve um for about a year or two and it leaves my legs feeling um pretty heavy on long runs. I lift for about 60 or 90 minutes per session. Um and up until June, my working lifts were a 225 lb deadlift, a 200lb squat, and 105 lb overhead press.

Historically, I build up to these numbers, race, and then reduce the race a um the numbers afterwards. I feel like I could squat 160, deadlift 180, and press 80 in my sleep. Um for the month of June here, I have dropped the deadlift and I just set my squat at 165 and overhead press at 90. Added some Bulgarian split squats and some other single leg and single arm work. Um, and I have uh not added on any weight and my legs feel better. Um, summer racing on trails and winter racing on snow are vastly different as you can imagine.

Um, a summer race training block looks like this. I lift on Mondays, easy run on Tuesdays, hills or sprints on Wednesdays, lift on Thursdays, Fridays are dealer's choice, yoga, hike, or just rest. I just listen to my body. And Saturdays and Sundays are long runs. I run almost exclusively on trails or dirt. Um, summer Heather really struggles with the starting strength program and my legs feel really heavy. Uh, winter uh, racing um, looks pretty similar except for on my long runs I'm pulling a tire or a sled and I do fine with starting strength programming because I don't need to be faster and nimble.

U, my last winter race was in January and it was 135 miles andus 20°. Um, I have gained about 15 pounds over the last year, mostly in my thighs and glutes. My running shorts are tighter in the seat and the thighs, but not so much in the waist. I really don't want to buy new running shorts and go from a medium to a large. And I think that starting strength is giving me thick thighs and a wider butt. Could be diet. Um, but I would expect my belly to be fluffier if that were the case.

With all that in mind, I was hoping for some program suggestions that were better suited to alter marathon training um for the winter, summer, and then in the offseason. If these shorts could also help or these programs could also help lean out my thighs and seat, great. I can't afford to buy all new Bori shorts. See, I added your sponsor. I love their shorts. shorts. shorts. Thank you. Thank you. Thank you. Um so, I'd love to be pointed in the right direction for a strength plan.

Um, I have peaked at all of the Mind Pump training programs and they all look like a lot of fun and I wish I could do them all. Um, but I am a trail runner. Um, so I don't know which one's uh best um based on my running activity level and thanks for considering. Yeah, this is this is actually pretty easy. Uh, too much lifting, not enough calories is what's going on right now. So Heather, the thing so that's what's going on right now. Yeah. One of the characteristics uh like the core characteristics of somebody that uh is successful at the kind of competitions that you're successful at ultra marathons, you know, you want to do a night rod, which is insane, you know, and you've been doing this kind of training for a long time, is that you're really good at not listening to your body.

body. body. Mhm. Mhm. Mhm. That's actually that's actually what you need. You have to be able to do that. You know what I'm talking about. You're laughing cuz you know in order to do what you do, you have to be able to ignore your body's signals. body's signals. body's signals. So, you need to know that about yourself because I did hear you, you know, say, "Uh, I listen to my body." You don't when it comes to training, which is why you can do what you do.

So, you're going to have to follow something that's going to feel way too little. It's going to feel way too easy for you. Mhm. And you have to ignore your normal training gear, which is go uh 2 days a week for an hour to 90 minutes way too much with everything you're doing. Way too much. But you do a good job of surviving, which is why you're able to continue to do it. But if you really want to improve, which is what it sounds like you want to do, it's got we got to cut it way down.

Like not like a little bit, like a lot. Yeah. Yeah. Yeah. Okay. Okay. Okay. So it's going to look more like this in combination too. She didn't say it, but I see in the email 1,700 to 2,200 calories to somebody who's Well, sure. But I feel like I just I honestly I don't have the bandwidth to count calories, and that's just a real big guess. I have I really I don't um Okay, that's Okay, that's Okay, that's I I I don't have the bandwidth. I've tried um I found like an app where you just take a picture of your food and then it, you know, counts the calories and proteins and macros, but I'm looking at I'm like, that's not accurate.

So, so I just I don't I don't have the bandwidth. bandwidth. bandwidth. So, so if you don't, the one thing I would want you to do that's not a lot is to just track your protein because the amount of training that you're doing, you're going to want to hit your your protein intake consistently for recovery reasons. reasons. reasons. Probably 150 grams a day. Yeah. And and and so we keep it simple like that. In fact, you're training so much and moving so much. I'm not really worried if you're up or down 3 500 calories for the day.

So, I don't need you to track that diligently, but I would want you to know that you are consistently hitting your protein intake because the amount of training you're doing on your body, you need the repair and recovery. And this is huge and probably playing a factor in why you feel the way you do with your legs is because not only are you a bit overtrained, but you may be also consistently undereating protein intake, which will also play a factor in that. Yeah, Yeah, Yeah, I know that I do.

I um I eat the same meals on repeat during the the work week and then on the weekends. So between breakfast and lunch, I know that I get 100 calories in by the time I finished my lunch or excuse me, 100 grams of protein by the time that I finished with my lunch cuz I'm just eating the same things, you know, over and over again. So I don't have to really pay attention to it. And then whatever I get beyond 100 is just like yeah, yeah, yeah, you know, dinner time and a snack or whatever.

So whatever. So whatever. So yeah, good. I would go 150 is would be my target. 150. Yeah. And then you're um I'm assuming you eat uh ba and you feed yourself based on performance. So you kind of have a good idea of like, oh, I got to eat a little more of this to give myself a little more stamina. Is that how you kind of feed yourself? I do. And I I'm definitely I'll have like a a first breakfast and a second breakfast like a hobbit.

So, I'll do that like if I um like a long run be before I run in the morning, I'll have, you know, something like an overnight oats with protein powder mixed in and some blueberries. And then when I get done running, I'll have a big pile of eggs and some cottage cheese and maybe a protein shake. protein shake. protein shake. Okay. So, I'm going to give you a program and I'm going to have you modify it if you if you promise me to try it. Yes, I would.

I would love it. I It's going to be way less than what you're used to. I think you're going to hate it. But once you see the performance, does it have overhead press in it? Because I love overhead press. It's my favorite lift. favorite lift. favorite lift. Yeah. Yeah. Yeah. Of course, it's going to have that. But you're going to hate it until you start to feel your performance improvements. Uh and you you'll notice that by week two or three. So, I'm going to send you Maps 15 performance and I want you to follow it three days a week.

Okay. Okay. Okay. Okay. So, the program is five or six days a week. So, the way you're going to follow it is you're going to do workout one one day, take a day off, workout two the second day, take a day off, workout three, wait till the next week, and just follow the sequence. So, you're going to be behind. be behind. be behind. Just got to space it out. You're going to space it out. So, you're going to be behind on the program. So, on the programming.

So, it's three days a week. Follow the workouts in order. Uh try and take a day off in between and I think that'll be perfect for you. Just enough to stimulate the muscle. That's right. That's right. Awesome. Awesome. Awesome. Yeah. Between that and being really consistent with the protein, you're going to do really well. Yep. You'll do really well. really well. really well. Excellent. I'm so excited. Yeah. You want to get back on with in 60 days? I'd love to hear back from you. So, So, So, yeah.

So, we I have a a race in uh September. It's a trail race from Two Arbors, Minnesota up to Luden, Minnesota. I'm not uh trail racing. Uh it's very technical. It's going to be one of those really just grinded out races. So, I would love to be back on and hopefully with my finisher medal. Yeah. All right. Let's do it. We'll have you back on, Heather. Okay. Okay. Okay. Thank you so much. Heather, good luck to you. Okay. Take care. Bye-bye. I I always love talking to people who do that kind of training or competition and then they'll say things like, "Well, I really listen.

really listen. really listen. I listen to No, the reason why you're so good at it is because you know how to not listen. not listen. not listen. Cuz you get annoying for about 80 miles. Your signals are all over the place." Pain. What? Let's turn that down. I mean, she's doing a routine. She's doing a strength training routine that for most 50-year-old women would be all their exercise. Yeah, they would just walk and do that and it would be plenty. But she's doing that on top of incredible amounts of exercise.

Starting strength is normally pretty good. It's just Yeah. And that setting was way too much. No, no. I've trained I've trained uh uh athletes like this in the past and I I remember learning this lesson the first time. I had to scale back so much. I remember questioning myself like, "Is this really all we're going to do?" Yeah, Yeah, Yeah, but I'm like if they're not performing better, then that's got it's got to be that. that. that. Yeah, it's not helpful. Our next caller is Jake from New Jersey.

Jake, welcome back. Man, Man, Man, hey, thanks for having me back. How you doing, man? Give us an update. Good. Um, so I called in probably 16ish months ago. Um, I had a really bad chiropractic injury that I was trying to work through. Uh when you you guys told me to run symmetry like three times through through through um completely fixed everything. I'm like amazed. My whole my whole life is back to normal. It's crazy. Wonderful. Wonderful. Wonderful. Um Um Um so since then I was like all right these guys know what they're talking about.

I'm just going to buy in completely. Join the cult. Um welcome drink of Kool-Aid. I just started eating and eating and eating and switched to maps 15. Um, so I've done maps 15 performance performance advance 15 strong and I just started powerlift this week since I switched to 15 and eaten put on 18 pounds of lean mass in the past 16 months. Yes. Yes. Yes. Um, Um, Um, so basically what I'm asking is kind of what's next and how to prioritize the family life with one kid.

I have a baby baby on the way. I'm wondering if like sometimes like sometimes like sometimes I don't hit all four days or all my maps 15 days. Is that too low of volume? Nope. You're good, bro. You're good. First off, First off, First off, yeah, first off. Sorry, I'm I'm baby I'm baby watch right now. How you do it, man? Congratulations, by the way. Listen, uh first off, you crushed. You did a great job. 18 pounds of muscle. No more pain. No more of those weird issues that you had.

I I believe I remember uh you from from before. Um and we you almost thought there were some nerve related issues, but seems like everything's a lot is back to normal. Yeah. Like I was scared I wasn't even going to be able to like pick up my son like like like No. Phenomenal, dude. Phenomenal. So, here's the beauty of uh of strength training. uh the amount of volume required to build muscle is significantly more than what is required to keep it. And so going through this phase of life, here's what you're going to notice.

You could train way less. You're not going to shrink. Yeah. Yeah. Yeah. You'll maintain just fine. Yep. Yep. Yep. And then when you get back to it, you you you start seeing great results again. So you're you're in a great place. place. place. And as a as a father, let your weeks eb and flow. Yeah. You know, there's there obviously I'm sure you you have no there's nights when you don't get the best of sleep and you're busy and you're you're doing dad all day long and you know that's a day maybe you miss and then another day where you got great sleep and you got some free time like that's your day you lift and you'll be fine, bro.

fine, bro. fine, bro. You'll be just f Yeah, you'll be just fine. The amount of volume you need to maintain what you've already built super low. super low. super low. Very very low in comparison. in comparison. in comparison. Very very low. And so all the data supports that by the way start and that's kind of how this this is kind of how I I treat fatherhood right now. There's moments where I'm I I have a little sprint where two three weeks I'm really on it. I'm dialed dialed.

I'm hitting it. I'm pushing. I'm doing good. And then other weeks I'm super cruising for a week or two or whatever like that because other priorities cuz parenting and that stuff is more important to me. So that's where you're at, dog. It's a great place. Okay. And just keep the calories like higher like where I've been at. I guess put on the weight. I think you're fine, dude. Because you're lean, you're healthy, you're fit. I don't think that's what matters. And I guess the you know, you've probably heard me say on the podcast, you know, when you're when you're not training, you're not doing that and you're not like you don't eat like an [ __ ] you know?

So don't that's not permission. That's not permission for you to go like, "Oh, the guy said keep the calories high. I'll just have a couple beers and I'll eat a cheeseburger." You know what I'm saying? if don't go like that. But uh yeah, en enjoy. Stick to whole natural foods. Yeah, you'll be all right, man. Even on those days of not training, you'll be okay. okay. okay. All right. And then um yeah, just cuz like before before I got hurt, before obviously Parenthood and everything, I was doing I was like doing CrossFit 5 days a week with jiu-jitsu with hot yoga.

So like now I feel like I'm like not even doing anything. Yeah. But you feel better, don't you? It's everything's working now. I feel so much better. So I'm like, should I keep should I add a little bit of cardio or should I like I that's what like sticks in my mind. Here's how here's how you figure that out because I understand the feeling, right? Here's how you figure that out. If you add things, do it for fun. Mhm. Okay. Mhm. Okay. Mhm. Okay. Don't do it because you think you have to do more, but do it out of enjoyment.

So if you want to go do a little jiu-jitsu or go, you know, do it purely for the enjoyment. And that'll help create balance. Another way what it looks like for me as a father is uh and I just came through this actually right now. I had some terrible sleep when I was up at Truckucky and and uh just just and I had plans to get some good lifts there cuz I have a gym there and I didn't but what I ended up doing just nice long walks with my wife.

So I did so so I I want to be active but I I recognize that the sleep isn't the best. I got a lot of stuff going on and so I'll do things that are more recuperative that are healthy. So allow that flexibility like that. So don't do it like you're try I'm trying to like I didn't go to those walks. I'm like oh I need to lose body fat or I need to make moves. It's just like hey I I actually don't feel good enough to go really push the weight right now cuz I didn't get good sleep and I know that's you're at higher risk for injury and I'm fine.

I'm I lifted the last week really good and so it's like yeah, you know, I'm going to go for a walk and my son's going to ride his little trike and that's what we did, you know. So find and then I played soccer with him which is like very low intensity for me cuz he can barely play, right? So like do stuff like that. So make yourself make that decision based off of how you feel and what's going on in your week, not because you think you need to go do a bunch of other stuff like that.

Be active and do more rec recuperative stuff when sleep is low and maybe calories are low or things aren't perfect. And then days when you're rested, you feel great, and you're fed, go get the gym. Right. Yep. I mean, and I guess I knew the answer coming in, but need to hear it from someone else. Yeah. Yeah. Yeah. Good deal, man. When When's baby coming? Uh, December. Uh, December. Uh, December. Good for you, dude. Yeah. Yeah. Yeah. So, we'll have two under two. Good for you, man.

It's It's a tornado, but it's a good time. Yeah. Yeah. Yeah. It's a good time, bro. It's a good time to be a healthy dad, too, bro. It's awesome. You did it going into all of it. So, it. So, it. So, yeah. yeah. yeah. Yeah. I mean, the fact that I'm completely painfree is still like every day I wake up and I'm like, how did this work? Like, work? Like, work? Like, yeah, mind pump. I saw a million, you know, experts and everything and then I ran Symmetry three times through and everything was back to normal.

normal. normal. Yep. Yeah, we know more than we do. Yeah. No, like I thank you guys so much for for for That's awesome, brother. Appreciate you. God bless. Love hearing those stories, dude. stories, dude. stories, dude. Thanks, Jake. Thanks, Jake. Thanks, Jake. Keep it up, bro. Keep it up, brother. Take it easy. Yeah, that's great. Do you guys remember? remember? remember? I mean, I'm vaguely remember him. There was a little bit of a fear that it may there may have been some nerve injuries. Yeah. And so we're like some subluxation he had like cuz he had seen chiropractors and seen cuz he had seen chiropractors and he's seen a bunch of people and he and he got he got injured from an injur from a chiropractic uh adjustment adjustment.

adjustment. adjustment. Yeah. So that's why I was like let's see what happens. Yeah. Uh, so the the what I thought I believe and I could be wrong, but I'm trying to think back. I thought, okay, let's see if we can build back some balance and strength and maybe there's limitation cuz maybe there's some nerve damage, but it turns out that it wasn't anything obviously permanent. It was mostly muscular and he balanced it out and he was probably well overtrained with all the stuff he was doing.

Phenomenal. Phenomenal. Phenomenal. Yeah. So cool. That's such those are the best stories, man. 18 lbs of lean mass in that time doing significantly way less work less work less work and then he I mean he looks great looks he looked healthy looks fit and now it's like man the amount of volume he has to do to just kind of maintain that maintain that maintain that baby coming in it's like he's in a perfect spot to keep that same like low volume pattern he has very cool very cool very cool next caller is Alex from Mississippi Alex welcome back dude what's going on Alex dude Alex dude Alex dude how are you guys good man how you doing dude Um, well, to to jump right into it, um, I know you guys will love to hear that, uh, you were right again, it seems.

So, weird. weird. weird. I don't know if you get tired of hearing that, but yeah, y'all are y'all are pretty good at this stuff, I guess. So, give So, give us a little Okay, so if I recall, correct me if I'm wrong, Alex. When you called in last time, time, time, you were kind of frustrated because you couldn't figure out why you weren't able to recover from workouts. So it just felt like no matter how little you did, you felt over overt trained, that kind of stuff.

Is that is that what it is? Am I on point? Okay. Okay. Yes. I wasn't feeling uh necessarily like general fatigue with everyday life, but everyday life plus trying to train. I would reach into like muscle soreness for several days and or my nervous system would be fried and I couldn't get like multiple workouts done in a week without still feeling good. Uh well, since then, I did go see a functional medicine practitioner here locally. Um I'm in Mississippi and um found one. She I told her all the same stuff and she basically was like uh yeah, you're probably short on, you know, vitamin D, zinc, magnesium, vitamin B.

So she went ahead and did a blood draw and test everything and sure enough I was at the low end ranges of all that stuff. And so she put me on that. That's probably been um six to eight weeks ago. And uh I also started the maps great eight. So, I'm not doing I'm doing more frequent workouts than I am more uh more volume in a day or whatever. And um because you guys give me that program and so yeah, I'm feeling really good. I do still get some muscle soreness, but um obviously that's normal.

And some of the cuz like you only done three sets, so that last set I'm pushing to, you know, there's maybe two reps left in the tank. So, I'm pushing pretty good on that. And then I'm I'm hitting some muscle soreness, but I'm recovering in a day or two. And then as far as like the nervous system being fried, um I I don't seem to be having that issue. Like after a long week of work and working out, I might be tired, but I'm not like that point of exhaustion where I'm like I don't even want to go work out.

Like I still can get the workouts in, you know? Um Um Um I wouldn't say daily because I still miss days here and there just because life happens. But uh I haven't had a a day where I've gone to work out and I'm like, you know what, this would not be beneficial for me to work out. That's great, man. That's awesome. I got a question for you because because you were low in multiple uh multiple nutrients. nutrients. nutrients. Yeah. Yeah. Yeah. Um you eat meat, right?

You're not a vegan. vegan. vegan. No, I eat beef and chicken and uh Yeah. Are you Did you do any gut health testing? testing? testing? I haven't done any of that yet. Um you think it'd be beneficial, too? I do because it's interesting that you're you were deficient in multiple nutrients. nutrients. nutrients. Okay. You would see that in a vegan or you would see that with somebody that really restricts their food intake or you would see that with someone that has mal absorption which could come from gut health being off.

Okay. Okay. Okay. So, you're not absorbing the nutrients uh like you should. It would be my h my that would be like a it's kind of like a um I have a hunch. Okay. And so I think it would be a good idea to get some gut health testing just to see. Now vitamin D common and that's just a common one. Uh zinc relatively common. B vitamin deficiencies and somebody that eats meat tells me sometimes that there's some malabsorption. Magnesium is relatively common as well. But the B1 is the one the B vitamin ones is making me think some maybe like you probably would feel amazing with a B12 shot.

Okay. you know, like an injection of B12 would probably make you feel like you're just like a new person. So, I would go back to the functional practitioner, say, "Hey, do you think I may have some malabsorption issues?" Uh, and do you think gut health testing would be beneficial for me just to just to take another look? another look? another look? Okay. And she'll know the specifics of what test to run, I'm assuming, because I don't know anything about that. That's right. That's right. So So, so it could be parasite related.

A lot of people have like way more people than than than they realize have parasites. Okay. Okay. Okay. Uh, and parasites will definitely rob you of nutrients. Could be gut health, inflammation. Sometimes people have gut health uh, symptoms like constipation, diarrhea, bloating. Sometimes they don't. They just don't absorb nutrients very well. very well. very well. Okay. Yeah. I don't none of those issues come to mind. The only the only gut issues I ever have is if we're out with friends and I eat too much one night or or what or you know we order pizza and eat too much or it's only if I overeat in like an evening I'm just enjoying time out with my wife or whatever.

Other than that I don't really have any issue with that but that doesn't mean anything. anything. anything. Um yeah I don't know. I can look into that and see what they say because that that might answer more questions I guess. But I am feeling pretty good in general. general. general. Yeah Yeah Yeah you're you're feeling good because you're supplementing with all that stuff. Uh but but the B vitamin1 one is an interesting one to me. Like it's not common to see someone with a B vitamin deficiency when they eat a sufficient amount of of meat.

Now when that happens s is it is it common even when he's supplementing he still might might register a little low. No. So when you're supplement you're taking high high doses. So you're going to absorb some. It's not like you're absorbing nothing. absorbing nothing. absorbing nothing. Yeah. But if you have malabsorption due to let's say a parasite and you eat meat, you would see sometimes B vitamin deficiency and it's like what's going on? Why am I, you know, I eat I eat meat every day. Why would I be deficient in So uh that that's that's kind of pointing me in that direction.

So there's a couple things you could do. You go do all the testing to get specific. If you want to just try it out, you could try uh Organifi has a parasite cleanse parasite cleanse parasite cleanse and I I would run two cycles of it. I'd run one cycle, I'd wait 15 days, run another cycle, and and then if you feel remarkably better, well then there you go. Uh but the testing would be that's specific. That's going to nail down like what's going on if there is indeed an issue.

issue. issue. Okay. Now, I've heard you talk about parasite cleanses before. If I do a parasite cleanse, I think you've said the whole household has to do them. So, if I do one, I have three kids, so I need to have my wife do it and all three children do it if I do it. No, just your wife. Wife. Yeah. Wife. Yeah. Wife. Yeah. Okay. Just me and my wife. Okay. Yeah. just you and your wife because you Yeah. When you're intimate with somebody, uh you could you could transfer parasites back and forth type of deal.

of deal. of deal. Okay. Okay. That would be a pretty pretty low barrier to do it just me and her and see and go from there. Yep. Yep. Yep. Yep. Now, you may feel worse before you feel better. So, sometimes people do a parasite cleanse and they feel a little worse. It's called the Herxheimer effect. effect. effect. It's the die off. Yeah. Yeah. So, so if you start to feel worse, uh that's that's totally normal at first and then you start to feel better. Not everybody does that though.

Most people feel normal. feel normal. feel normal. Okay. So, organified parasite cleanse do two cycles. How far apart? You said about 15 days. Okay. 15 days apart. Okay. Yep. And then if you're still And then I'd still recommend the gut health testing at some point. Okay. Okay. Okay. Yeah. Yeah. Yeah. And then uh can I ask a programming question? question? question? Of course. Of course. Of course. When I finish up uh MAPS grade eight, uh map strong is my third program. I think I'm going to go back to map strong and do it because I haven't done it in a while.

while. while. Um Um Um do 15 strong. 15 strong. Do 15 strong. 15 strong. Okay. Yeah. Since you like strong, do 15 strong. Yeah. Yeah. Yeah. Okay. Okay. Okay. That's a that's a perfect That's a perfect step up from MAPS 8. And then if like we're really like vitamins, everything's all balanced, you feel great on 15, then I'd say go to the regular strong after that. Okay, I can do that. I'll try that. Yeah. I never done the 15 version, but I love the original version.

So, I'll try that. that. that. Yeah. Yeah. Yeah. Yeah, dude. And here's here's the other thing, too, Alex. If you're following 15 strong and you're getting stronger, there's really no need to to Yeah. doing it. it. it. Yeah, dude. There's no reason. Just stick stick to the 15 style program. Yeah. Yeah. Yeah. Yeah. Okay. Good deal. Yeah. Yeah. Yeah. All right. Sweet. Yeah. You got it, man. We'll send that over to you. Thanks, guys. Appreciate it. Hey, can I say one more thing of encouragement? Yeah.

Yeah. Yeah. Um, you know, I came to this podcast for advice from you guys. And, you know, the silly banter and whatnot, but, um, y'all's compassion, empathy, and patience with the callers that call in is why I've stuck around. Oh, thanks. Oh, thanks. Oh, thanks. And so, that's a word of encouragement to you guys' character and your authenticity with this because I know not everything you've done for the callers has made sense, you know, moneywise. And obviously you guys have done well for yourself, but I'm sure at the sacrifice of making money sometimes, you guys do things to help out the individual to call in.

And that speaks volumes to a lot of us. And so, um, yeah, that's one of the reasons I've stuck around listen to you guys for, you know, seven years now. Um, even if I skip through some of the silly banter, I almost always listen to the callers because it's one of the best things you guys do. And, uh, just want to encourage you guys with that. I appreciate that. Appreciate that, Alex. Thank you, man. Thank you, brother. Yeah. Yeah. Yeah. Good luck, man. Thanks guys. You got it.

Yeah, that the like to have multiple nutrient deficiencies. Uh although D, magnesium are common. Zinc less common but relatively, you know, it's not too hard. hard. hard. I haven't heard B. Yeah. But it's like you would see that with a vegan. Yeah. Yeah. Yeah. Uh but someone's like eating meat all the time. like why am I not giving? Now would another thing uh that would point to that too is that because you said he's taking the high doses so he's still going to absorb some but if he took a shot of vitamin B would he feel like even like even like even if you have malabsorption of uh of B vitamin C and you took a shot either because you're you're not getting it through your gut or because uh you have issues with methylation which is another whole another issue.

Oh yeah a direct shot bypasses the gut. It's funny people do B12 shots. I you give me a B12 shot give me one varies I notice nothing. You give a B12 shot. I I had clients that would take one life. Same thing. I've had people like, "Oh," and they tell everybody about it, like it's this magical thing and it's like, "Well, that's because you you needed it." Yeah. You needed it so bad. Totally. Totally. All right. I know you like that episode. If you did, check this one out.

One of the keys to fat loss is protein. It's true. If you're not eating a high protein diet, you're not going to burn as much body fat as you can. So, today's episode, we're going to talk about the smartest ways to use protein for fat burn and to build muscle. You got to watch this. I wish I understood this earlier in my career. I think it was probably almost 10 years in when I started to just focus on this with clients. I knew it was important, but I don't know how important.

Yeah, I also did. I knew it was important and but I also