How to Reverse Osteoporosis and Osteopenia (The Data-Backed Formula That Actually Works) | MP 2904

Key Takeaway

Osteoporosis and osteopenia are highly reversible through strength training. The key is getting stronger—not just lifting weights, but progressively increasing the load you can handle. Train just 2 days per week with traditional strength training (8-10 challenging reps, 2-3 minute rest periods), eat enough calories and protein to fuel recovery, and ensure adequate vitamin D, calcium, and magnesium. Bone density improvements take time—expect 1-2% increases over a year—but consistency produces dramatic results.

Episode Overview

This episode explores how to strengthen bones and reverse osteopenia and osteoporosis through evidence-based strategies. The hosts explain that bone density loss is not inevitable and can be reversed through proper strength training, adequate nutrition, key micronutrients, and consistency over time.

Full Transcript

Transcript of How to Reverse Osteoporosis and Osteopenia (The Data-Backed Formula That Actually Works) | MP 2904 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

All All right. Today we're going to talk about how you can strengthen your bones, what the data says, and what really works. In fact, it works almost every time. Reverse osteopenia and osteoporosis. Get started now. Let's go. I don't know what uh prop for this, but uh I know we've had some some callers. We've uh I know we've had some clients that we've we've helped over here recently and uh that I think were really unaware uh because they were fit people. This is you see this I think it's um I think there's an obvious group of people that everybody kind of assumes right away they think of this like elderly population elderly population elderly population that is uh inactive doesn't eat really well and frail.

And so I think we when you hear osteopenia, osteoporosis, you automatically go that that direction, but there's actually a a good percentage that also fall in the the fitness category. And this looks really different. In fact, it's hard to spot for the average person. Yeah, you might see somebody, and I've seen this as young as in early 30s, um, all the way up to 40, 50y old, uh, typically female clients, uh, of mine who are ripped and lift weights and count their macros and train three to five, strength train three to five days a week and they look amazing.

Um, but they have been under calorie for so long. So, I'm glad you said that. So, we're going to get to all of that. Um, but I'm glad you said that because, um, there there is this myth, this belief that osteoporosis, osteopenia, osteoporosis, osteopenia, osteoporosis, osteopenia, um, is inevitable. If you get it, it's because you have genetics that cause you to get it. And stuff like what you said would actually enforce that idea. What are you talking about? I know this person over here works out all the time and they have osteopenia.

It's obviously something that you can't fix or reverse. the causes are genetic. Not true. Now there are genetic um you know predispositions to everything but osteopenia and osteoporosis is not inevitable. There are things that cause it that are very clear and there are very clear ways datadriven and backed ways and also based on our experience. I've worked with a lot of people in this case where you could slow it down stop it and reverse it. I do think it's important that we differentiate the difference between osteopenia and osteoporosis.

So both of them you have a loss of uh bone mineral density. Osteopenia you're getting to osteoporosis. So osteopenia is like a warning. Yeah. warning. Yeah. warning. Yeah. It's like a warning. It's like pre-diabetes. Like okay listen we don't reverse course here. You're going to be in osteoporosis. Osteoporosis you're already in a category now where uh you have some issues uh with bone density. I have some data on both just so people know how prevalent this is. So we'll start with osteopenia which is just low b bone mass.

mass. mass. 43% 43% 43% of adults aed 50 plus have osteopenia. have osteopenia. have osteopenia. 43%. 43%. 43%. By gender it's half of women and about onethird of men. Okay. So women do suffer from it at higher rates but still onethird of men uh will suffer from it. Um, and it's typically after the age of 50 and definitely after the age of 65 is when this happens. this happens. this happens. How common is it in obese people relative to people that are underweight? That's a good question.

Interesting to see that ratio. It's not it's not it's it's actually pretty pretty similar. Yeah. We would think we used to think that being obese meant that it protected you from low bone mass and low muscle mass, but that's not the case until MRIs came out. Yeah. Yeah. Now, frailty. Uh, so when people think of osteoporosis, they think of the really frail older person. That's why I asked that. Uh, but um, that's that's when the osteosis is really really bad. That's when it's really bad. But before it got there, they looked like your normal person moving around, maybe not active, but you do a bone scan, it's like, uhoh, we have some issues going on.

Now, osteoporosis, osteoporosis, osteoporosis, over 12% of a day of adults aged 50 plus. So, by gender, 19% of women, 4% of men, uh, and over 65, it gets much, uh, much higher, 17%. So, 12%, let's look at this, 19% of women have osteoporosis. That's almost two out of 10. And then osteopenia, what did I say? Half half almost. half almost. half almost. Okay. So, why is this a big deal? Before we get into how you can reverse this and what the data says, why is this a big deal?

This is a major risk for uh mortality. mortality. mortality. Yeah. when you look at the data on uh what what happens as we get older and how does our health decline rapidly you know what is it when somebody know what is it when somebody dies typically it's not this huge major like like out of nowhere event typically you look at someone's life it's like the last two years of their life really suck like what's going on there typically an injury injury injury it's an injury yeah and then usually what they say if you like break a hip fall and break your hip dieonia pneumonia that's a saying yeah it just kind of creates this spiral curling pattern with the rest of your health.

Now, correct me if I'm wrong, but the the explanation to that is that you're so frail, you're so weak, you fall and you break your hip, your body is it doesn't have the resources to fix it and then all it takes is getting pneumonia in that state when it's it's working so hard to try and repair and heal this this broken hip and then pneumonia hits you and then all of a sudden it's just like we it can't handle all that. Yeah. They use pneumonia in that saying, but really it means if you break your hip, you die of of anything at a much higher rate, higher rate, higher rate, right?

right? right? So, anytime you break a bone, you're just very vulnerable. You're immobile. You have to heal. Uh there's a it's catabolic on the body. It's a stress on the body. Surgery is a stress on the body. The stronger and uh the better vitality you have, the the easier time you have recovering. If you're getting older and you're already frail and you've already got bone mass issues and you already have not that great of mobility and then you break something and you're immobile, health declines very rapidly.

By the way, the data shows it's not just your body's health, it's your brain's health as well. Dementia rate goes up uh dramatically. Um you get depression, anxiety, so you don't want to break anything. You don't want to become injured um because your bo your bones uh are weak um as you get older. So that's kind of what's happening and it's a lot of people. It's a lot of people that have this uh particular issue. Now that's the bad news. The good news is this. It is very treatable.

This is one of those things where it's like um if you do these things, the odds that you will slow down, pause, and probably reverse uh bone mass uh losses is high. So, this is like you can fix this you guys, but you got to do the things that we're going to talk about. Yeah. Well, I I'd like to get into a little bit though of like if they're going to go to the doctor, like what does that protocol look like? Cuz I know for a while there they would just put them on medications like Fosamax or or yeah, like some calcium supplement.

MAPS upper Lower. It's a 4-day muscle building split. We have a men and women's version and it's 40% off. Go to mapsupper.com. mapsupper.com. mapsupper.com. Use the code launch for the 40% off. Back to the show. All right, real quick. If you love us like we love you, why not show up 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. So, do doctors will recommend a lot of what we're about to talk about.

The problem is, uh, doctors are not, uh, coaches, trainers, and and and nutritionists, nutritionists, nutritionists, right? right? right? So, um, doctors will typically say, "Hey, here's the things you probably should do more of, but there's no coaching involved." coaching involved." coaching involved." Well, what does that look like? Well, I kind of don't know, or here's what the recommendations look like, kind of general. Um, and then there's medications that they may recommend. I wonder what the success rate is of that. that. that. Not great. Not great.

Not great. Yeah, I know. I'm curious, too, right? I mean, just imagine that you if you got you got you got How great how good are dog doctors at treating obesity? treating obesity? treating obesity? I mean, just imagine uh you know, you you got to this place because of most likely malnutritioned uh uh not taking care of your body, not lifting weights, not doing those things. Uh you're probably most often advanced age. Uh go to the doctor and they tell you this and he says, "Do this, do that, do this, and see you on your way." like the likelihood that that person makes all those changes and then also does it correctly because that's the other part I think of this there's also just this perception that this is kind of inevitable you know you know you know yeah look at your age and you're like okay okay okay yeah in fact in fact I can find articles right now where it's almost like well you really can't do much about this or here's some of the things you can do but it doesn't do much which is not true the data there's get there's really good data on this everybody you find it.

This is something that you could definitely do something about. Um, and it's not a lot of crazy stuff. stuff. stuff. No, No, No, it's really just being consistent in the things that we're about to talk about. And what you find in older populations that do all the things that we're talking about, their bone density is amazing. amazing. amazing. Mhm. Mhm. Mhm. They've got the bones of 20-year-olds. Uh, when you find a 70-year-old that's doing all of these things. Uh, so this is totally this is a process of adaptation, everybody.

So uh if you as you age, if you don't give your body a reason to remain strong or resilient, it slowly becomes less resilient and it slowly becomes weaker. So you see you see muscle last uh excuse me, muscle mass loss, strength loss, mobility loss, and bone mass loss. But uh if you do the things we're going to talk about, you will halt that all from happening in dramatic ways. Dramatic ways. So we'll talk about the first one, uh which is get stronger. Now, I didn't put lift weights here because uh yes, you need to lift weights, but sometimes when I say lift weights, people just lift weights and don't realize that if they're not getting stronger, they're not going to get the benefits from the lifting weights.

So, they'll they'll lift weights either in a circuit fashion or they'll use the same 5 lb dumbbells all the time because here I'm lifting weights. But the signal that is the the adaptation that is telling you we're moving in the right direction everybody is strength. So when you're lifting weights the goal is to lift weights to get stronger. If you're getting stronger your bones are going to get stronger. Yep. Yep. Yep. Okay. Now it's not a onetoone correlation but it's the best uh objective measure we have because some strength gains come from just your central nervous system firing better.

But what's downstream of that are muscles are pulling harder on the ligaments and tendon and on the tendons which pull harder on the bones. The bones strengthen as a result. So if you're going to lift weights, the idea is to get stronger. If you're lifting weights and you're not getting stronger either because you're doing circuit training, you're not doing traditional strength training or you're using the same weight all the time, you're doing very little in terms of improving your bone mass density. Right? And this is in the context of somebody who is uh we're trying to reverse osteopeno osteoporosis, right?

If you were somebody who is listening to this and you're like, I just want to do things preventative. Uh that might look like just maintaining strength. Let's say you're somebody who like you already lift weights. Yeah. You and have gotten strong, right? Like let's say you've gotten, you know, two times your body weight and squatting and deadlifting and all those great lifts. lifts. lifts. Uh and you don't have this, you just maintain and you're going to be good. You're good. But if you're listening, so so what this looks like is traditional uh strength training.

This is what gets you stronger. So this is what it looks like. You do a set of so many reps, eight reps or 10 reps. It's challenging. So the reps that you do, you can maybe do two more if you squeeze out as much as you can, but you don't. You stop two reps, two reps short of that. That's the intensity that you're chasing. Uh and then you rest for two minutes. Not because you have to rest, but because this is how you get strength. This is how you build strength.

You rest for 2 to 3 minutes and then you repeat the set again. Now, you want to do exercises that are appropriate and I don't care uh you don't have to do getting stronger. getting stronger. getting stronger. Getting stronger, you're moving in the right direction. So, just give you an example. When I would train people in advanced age, [clears throat] uh you know, 70, 80 years old, they never strength trained before. They'd come to me with osteopenia, osteoporosis. Here's an example of how they would get stronger.

It's a very classic example. They'd come in, I'd do my assessment, I'd have them sit in a chair and try to stand up. And if they could do that without without their hands, that became our exercise. Okay, we're going to sit down and stand up and I'm going to watch your form. It looks like eight reps. Looks like Looks like Looks like maybe one more we could do, but we're going to rest. We'll sit here and rest. That's your squats. I know. I know. I know.

That's the exercise we're doing. It's so functional, too, for their everyday life. Like, you're always going to be looking for a chair or couch or whatever, like even the toilet. It's like, you know, to strengthen that pattern, uh, you know, definitely benefits their life. Yeah. And I'm going to say this, uh, your strength gains will come just as quickly as a percentage of your overall strength as they do for a 20-year-old. That's what the data shows. It's very clear. Your ultimate potential is different than a 20-year-old, but you'll see yourself get stronger relatively consistently, especially the first year that you're doing this.

So, I would get a client, I'm just again I'm giving you examples of actual people I worked with who could maybe sit down and stand up five times, two months later 20. Yeah. Yeah. Yeah. Like that's how dramatic of a difference uh over a two-month period uh that they get that strength. By the way, how often should I strength train? Two days a week, week, week, that's it. Two days a week, you're fine. Two days a week is enough uh to make this happen. Number two, and here's now pointing to what Adam was talking about because he mentioned, what about the people that strength train all the time and still have bone mass issues?

Here's the problem. They're eating too little. So, you see this a lot in the fitness space. This is kind of an orthorexic eating disorder type uh where they count everything. They're so afraid of gaining any ounce of body fat. They do all the right things in the workout, but they're constantly undereating, which will cause your bones to weaken. If you're trying to get stronger, you need to fuel the strength gains. You need to fuel the muscle gain, which means you got to eat enough to do it, especially protein and or uh overtraining.

So, it it looks like that sometimes burning out, right? Cuz somebody might be like, well, I eat a good amount of calories uh but not relative to the amount of training that they're doing, right? So they are training 6 days a week intensely plus they go on bike rides and marathon running and all kinds of then they do all these things to maintain that body fat percent or they or they intentionally walk 20,000 steps every single day to keep their calorie burn up and movement up.

Um, and so even though they may not be what the average person may think is a dangerously low place of calories, say 23 2400 calories, but then their activity level and their amount of training they're doing is so high, uh, that this happens also. So it can be a combination or just one by itself. So it could be just grossly undereating for a very long period of time and still strength training or it can be uh both undereating and and many times in these fitness people like the orthorexic ones it looks like that.

It looks like both. It looks like too much exercise, not enough food. Yeah. Too much exercise and not enough food get it results in this. I mean, this is this is the alarm for me with uh you know, the GLP1% uh and I just talked about this one Courtney's friends just recently because she's pretty fit and then like went through like basically a year of like messing around with GLP1s and you know shaving a lot of weight off but uh was still maintaining a lot of exercise but was just not eating barely any like enough calories to sustain uh you know what she was doing.

So, yeah, the the osteopenia came in. I'm glad you said that because uh there's uh you're seeing articles now where people uh are, "Oh my god, I was on a GLP for a year or two years. Now I'm in osteopenia. What happened?" The GLP doesn't con cause bone weakening. Has nothing to do with that. Is that they were eating so little y that you will lose just like muscle mass. You'll lo if you lose muscle mass, you're at risk of losing bone mass. Yep. Okay. Bone and and muscle are very closely connected.

Muscles get stronger and build. Bones get stronger and build. Muscles get weaker and you lose them. Bones tend to get weaker and you lose them. They're very, very closely connected. So, if you're eating properly and strength training properly, what you will see are strength gains with your exercises. Whether it be your squats or your presses or your rows or whatever exercise you're doing, you'll see strength gains. And you have to fuel that with the right amount of food and protein. Otherwise, it's just not going to happen.

You know, this is one of the things that I love about um what the Dex scan does do that it does show a bone density test. Yes. Um you know, we traditionally as trainers, we always uh just did, you know, body fat calipers uh or the no way of testing it. Yeah. We did not test bone density and the DEXA scan actually does bone density. And so you can take and I like that a lot because you have some I and I've seen this in young 20 30 year old uh female clients that are especially this is common.

You see this in like the bikini world, like bikini competitors that are used to really hardcore dieting and lots of cardio, but they strength train and they have muscles and they have they look to the average person, but their bone density is really, especially for their age is extremely low. Um, this can highlight like that you've been you've been teetering in that direction already. And you know, hopefully seeing that at a young enough age can course correct before you get into a dangerous place. I'll tell you I'll say this again.

Uh the strength training protocol is a couple days a week and eat to build. Uh for somebody who actually has osteopenia, osteoporosis or getting close to osteopenia, that's the formula. That's it. No more than that. In fact, we have a program that if you're listening and you've never done strength training maps starter, follow that and then you'll get stronger at the lifts. Eat to build and watch what happens. Now, the third thing that we're going to talk about has to do with nutrients. Too much emphasis has been placed here.

I'm going to be quite honest. So you need key you need appropriate amounts of key nutrients for bone strength. Calcium, vitamin D and magnesium. Those are important for bone strength. Uh and they are a majority of people in osteopenia, osteoporosis are deficient uh in those key nutrients. However, by themselves, they do not cause osteopenia and osteopor unless you're so deficient that you're in like disease state. Just supplementing isn't going to solve. No, no, it won't. So, that's why I want to go with that because people are like, "Oh, stronger bones.

I got to and it's less about those individual nutrients and it's more that you're so low on calories that that that happens." That's part of it. But also, these nutrients definitely aren't part of the building strengthening bone. But here's what happens. I'm sed. Uh I don't do any strength training. Oh, I know. I'll just take vitamin D and calcium. It's not gonna do much. No. No. No. You still need the signal. Your body still needs a reason to strengthen its bones. You need to give it adequate calories and macronutrients like protein and and essential fats to help build the bone.

And then you need the micronutrients to make that happen. So there's a correlation, but by themselves, I'm going to tell you right now, it will not fix your problem. Well, it's the same way I think you've already you've you've tied it together already nicely with uh bone and muscle. It will be like somebody who has lost muscle and they no longer want to lose any more muscle and they they go, "Oh, I was undereating protein, so I'm just gonna eat more protein." But you don't train, but there's no strength training.

There's no There's no There's no do very little. Yeah. You'll do very little. You might slow down where you're at currently and not lose any more muscle than you already have. So, you might slow down the process of the losing bone. But if you don't give it a reason to grow and build, uh, then the likelihood that you're going to reverse it or completely stop it is very unlikely. That's right. But yes. Yes. If you're strength training and you're eating properly, you want to make sure you're taking or you have adequate vitamin D, calcium, magnesium, which are very important and they're commonly uh in it's common to have people that have optimal amounts of those, especially vitamin D.

And then lastly, it's very important be consistent. Building muscle takes a long time. Building bone takes a longer time. longer time. longer time. Mhm. Mhm. Mhm. It takes a long time in the data where people are people are people are ratio with that. Yeah. Well, here's what you see. you see a you see the bone loss stop or it slows down and stops and then a year later we see an increase about 1% sometimes 2%. So it takes a while. So building muscle is takes a while.

Building bone takes a while. We just had a recent client that was uh suffering this and she shared her her test. I think it was uh one or two% in in the year [clears throat] and I don't think she and I don't think she realized how good it was. I think it was a little bit more than that. It was actually it was like a phenomenal but sounded so low to her like oh my god I only I only moved this much percent and I was like oh my god that's in one year's time that's huge.

I I just want to say this like uh you know I when I had clients come to me with certain situations that they were not to work on. Some of them I would would be more difficult for me than others. This one right here I felt so confident. Yeah. I felt so somebody comes to me osteopenia osteoporosis but I'm willing to come in and work out with you twice a week and I'll I'll eat the way you tell me fixed no it's going to be fixed does resolve just a matter of time it's just a matter of time consistency wise is the big I've had so many doctors call me and say what are what are you doing with Linda I can't believe like what her bone mass has increased like what are you guys doing I'm like we're lifting weights how many days a week once a week what are you doing three exercises and the doctor's just like what I know like no we're just And then I'd share the numbers.

Like Linda could barely do a wall push-up. Now she's doing push-ups off her knees on the ground. Like uh it's just she's just stronger and it works. So it's it works everybody. But you got to stay consistent cuz you know if let's say you gain 5 lbs of muscle in 6 months, which would be phenomenal. It's much slower to build bone. So you just got to be very very consistent uh with what you're doing. Uh anyway, uh kind of along those lines with nutrients and stuff, dude, I got to just brag on one of these supplements from Row Nutrition.

Row Nutrition. Row Nutrition. Okay, Okay, Okay, so uh so Row listening, they make they supplement company, but they uh they have this kind of medical grade delivery technology called Liposal. Liposal. Liposal. Liposal. So it makes everything much more bioavailable and easy to digest and all that stuff. But anyway, they have a curcumin resveratrol curcumin resveratrol curcumin resveratrol product which is really good for inflammation. And you guys know I've been doing jiu-jitsu. Yeah. And uh you know, inflammation in my joints and connective tissue because I'm not used to moving that way.

And so I started taking this twice a day about 4 days ago. Whoa, what a difference. difference. difference. Do you take it uh proactively like before you do it or does it every day and something like that? Does it matter the timing of it in relation to the training and the possible inflammation or is it just it being probably I I'm a yes. It's probably better to have it around, but I just using it daily cuz what it does is it it uh helps produce a natural inflammatory, excuse me, a healthy natural inflammatory process.

So, it's not like blocking inflammation. blocking inflammation. blocking inflammation. Is it like an adaptogen then turning it down? down? down? No. Curcumin just has this kind of really nice anti-inflammatory effects, but it's not like a NSAID where it's going to hammer your inflammation down so much that you're going to stop recovery and stuff like that. So, uh and it's healthy. It's got uh lots of other um properties for longevity. And I've known this. I've used it before, but you know, curcumin, especially because it's liposomaal, it's a fat soluble compound.

Doug just pulled it up right now. It works on the molecular level by blocking NFKB, a molecule that travels into the nuclei cells and turns on. That sounds very adaptogenike. very adaptogenike. very adaptogenike. Uh not not quite adap. It doesn't say it doesn't say it's an adaptogen adaptogen, but that's kind of how an adaptogen works, right? Yeah, adaptogens are interesting. Adaptogens help your make your body resilient to stress. I guess you could say that's part of what an adaptogen does, but this is really just a anti-inflammatory.

So, here's the thing with curcumin, which is one of the comp it's one of the active compounds in turmeric. Uh, you got to take it with a fat. fat. fat. You don't absorb much unless it's with a fat. So, liposomes are little fats. Yeah. Yeah. Yeah. And so, I've been using this. I guarantee a lot of people aren't doing that. that. that. Bro, I've used curcumin in the past when I did jiu-jitsu before. That's why when I saw the bottle, I'm like, "Yeah, let me try to This is the best one I've ever used." used." used." Oh, wow.

Oh, wow. Oh, wow. Yeah. I'm like four or five days in and like dramatic difference. I wonder if it's the delivery system that why you notice the biggest difference. difference. difference. It's got to be, dude. Yeah, it feels great. It's cool. It's cool. It's cool. I was going to ask you, Adam, about you have this like green energy. Oh, bro. I What's going on a rabbit hole? You guys ready for this or what? So, I am, bro. I I think I've mentioned it a little bit on the podcast.

I don't know. I definitely have mentioned to you guys off air. Uh I think we've talked about it. Um I have solar. Um, and I have uh I have quite a few panels. I think I have 27 panels. So, I have plenty. That's a lot. And it's and it's paid off solar, right? So, I don't have any extra like bill or anything. anything. anything. Yeah. So, um you know, thanks for considering the environment, by the way. Well, it's I can't I can't take the credit. I bought the house with it already on, right?

And done. So, um but was like super excited about that. Like, oh yeah, I'm going to save a bunch on my electricity bill, right? [snorts] And uh you know Katrina and I are coming up on uh a little like a year and a half or so since we've lived in this house of like so I've seen a full cycle of seasons and everything like that. And I chocked the first year up of I did a lot of experimenting with like running stuff like crazy cuz I want to see like what's it look like?

Yeah. If I don't if I just don't I run it all the time when I want when I I and I heat the pool and all the things. And so, you know, after I came like through a full year of that, I go, "Okay, well, this is my year of like trying to be manage it, be a little more responsive." And as I've been doing that for like the last 6 months, I'm not seeming to make any sort of an impact. And so, I'm getting really frustrated.

Does it make a difference? Yeah. So, it's like I don't feel like I'm saving any money on having all these solar panels. These are like normal electricity bills like that I've always had. And they do it differently. So, the way I get is like my electricity bill comes in and it is actually very very low or modest, right? So there's a difference there. But that's because the way uh solar bills is they they have a true upup which they hit you every 6 months and they go, "Oh, this is what you used off the grid.

So the way it works is while the sun is out and it's making electricity on your solar panels, you you pull from that solar and you use it. So all day long, especially in the summertime, we have long days uh and I'm running AC and stuff like that. My I pull from that solar. Now, if for some reason, let's say I was at home or I I didn't run it very much, didn't run I I didn't run it very much, then any additional solar that I generate to the grid, um uh they they buy from me.

They buy uh Sounds great, Sounds great, Sounds great, right? Sounds awesome. P Gen buys this from me. from me. from me. Yeah. Yeah. Yeah. And then, uh and then when it goes dark and I'm no longer using the solar, I now need to pull from the Now I got to buy back from them basically, right? basically, right? basically, right? Okay. So, I'm like, so I get how this kind of works. And so I'm like, "So I should be making over and I still should be why am I still not saving a lot?" Well, so I do all this digging.

I go through the contracts and read. I'm on YouTube like crazy. Find out how I'm like, "Boy, is this a scam and I have dude?" Okay, [clears throat] so so so when when when PG the sun's not re when uh and and I apologize because I've only I've only done digging for a day on this. So if I get the kill exactly exactly, but you'll get the gist of what I figured out and the and the overall math of this. So when I um when I go over and and I provide more to the grid, um P geni buys it for 8 cents on the kilow.

kilow. kilow. Oh no, don't tell me bro hella cheap to them and buy it back expensive. Oh my god. god. god. I sell it to them for 8 cents. Okay. During during whatever overage. Don't tell me bro. Yeah. And then when it when the night comes and I need it Yeah. Yeah. Yeah. I buy it back for 48. What? How did they work that out, dude? Wow, dude. Wow, dude. Wow, dude. Okay. Okay. Okay. What? What? What? 48 cents. And there's no carryover. Bit of a markup.

There's no carryover. So like in the summer summer summer when I'm pumping tons of extra because sun's up all and and and it's not just myself, by the way, because it goes to the grid. So they sell it back to you. So hold on. So I makeense and they sell it to everybody else for 48. for 48. for 48. So you're making them hella money. Yes. Yes. Yes. Yeah. They're making them money. A ton. A ton. A ton. Yeah. Yeah. Yeah. A ton. So, and by the way, too.

Wow. Wow. Wow. I pay an extra monthly fee every month just to for them to have a special meter for my solar thing. So, and on top of it, you got to pay. So, I have a guaranteed fee on top of that that I have already and a contract. And then then our city that we live in has an additional thing that charges me for being green energy, which is a month. month. month. They charge you for that. Yes. Yes, dude. Dude, people are angry, bro.

It's like 100 bucks. And by the way, it's like 100 bucks. 100 bucks a month. The city is charging me. The the the meter thing is cost me another 25 bucks. You're getting charged 125 bucks to do something that everybody says is good for everybody. for everybody. for everybody. That's right. And that they they get to go profit six times off off of me on and then sell me back mine at the at the going rate. going rate. going rate. So really what this is, it is the biggest scam.

And then again, like I was starting to say, let's say let's say I took the month. Hey Justin, they pissed off the wrong guy, dude. For real. gets ripped off. Forget it, bro. He'll do the math. I wanted to see your reaction when you saw it was 48 cents. Oh, bro. You I I bought Chuck my computer. computer. computer. I I was I came down storming downstairs, Katrina, cuz I'm like, I'm I was ready to hire. to hire. to hire. That's a racket. I was I was getting ready.

So, what we were Why I was doing this like let me take one more step because you know this was starting to cause rift between me and my wife. I'm like getting upset at my wife like oh and then by the way too they they PG tells you tells you tells you that you should try and do your laundry on these off hours and peak hours. You guys want to know the difference of peak hours and off hours is 4 cents. Oh my god. So if I do my laundry at midnight or one of the more weird hours that are I save 4 cents 4 cents 4 cents four cent instead of it being 48 cents it's it's 40 it's 44 cents.

Wow. Wow. Wow. So you're not saving I mean you know like rearrange your whole life to the to the to the running the AC at this time and doing your laundry this time. Also you could save a dollar. So let me let me try selling So let me let me try selling this or communicating this. It makes me angry from P Gen's perspective. So they're in a meeting right now right? Like listen you guys the thing right now is green. Everybody wants to go green and this is we're going to sell this, right?

Cuz that's good, right? Everybody thinks it's good it's good it's good to go green so we could save the earth cuz that's what we need to do. So here's what we're going to do. We're going to convince everybody to get solar panels. solar panels. solar panels. And really what it's going to do is give us energy more energy for we're going to get a 40 we're going to get a huge margin on the energy everybody else produces. Then then we're going to because we're going to sell it back to them.

Yeah. Yeah. Yeah. You guys listen, everyone's going to do this, you know. And then and then everybody in the in the the meetings say, "Well, how are we going to get people going to how are we going to get people to fall for that?" It's good cuz it's green. Cuz of polar bears. And that's how we're going to sell it, you guys. you guys. you guys. Oh, you should see what you're saying is so spot-on. And they they have little cartoon ads that are exactly what you're describing right now.

If you go to the PG& website and learn if you're So, let's say you're a someone who's interested. interested. interested. This is so California. If you're interested in getting solar, you know, cuz maybe you are an environment, by the way, you're an environment person or you're a person who wants to save money. Either one, but you're you're inquiring and so you go to PG and you want these are the these they're little they're little cartoon things of what what you're doing for the world and what how you're going to save all this money cuz we're dumb.

We need it is so it is such a racket. It look I How many people go do what you did and actually figure it out? Oh, and not many because because I'm sure that uh it's confusing too cuz I'm in a contract too by the way that binds me and all on all the way that I have to do this cuz here's the other thing I'm trying to find. I'm trying to find the loopholes now. So now I'm looking for can I try and hijack my own energy instead of sending it back to the grid and store it in a battery at my house so in a battery at my house so I can decide when I want to I can so I can decide when I want to pull from my own energy that I'm overproducing and use it at my will.

Now, I think I'm actually in a contract that does not allow me to do that. And I and I sign that when I get those the energy you're collecting for the solar panels that you own on the roof of the house that you own where the sun is shining on you, [snorts] [snorts] [snorts] you got you can't do that. Yeah. You don't actually own it. Yeah. Yeah. Yeah. Wow. Dude, do you guys want to know something crazy? something crazy? something crazy? Crazier than that? Yes. They they added a tiny tax on tea and it caused the American Revolution.

Right Right Right now we got stuff like that and people have just like whatever that's just the tip of the iceberg. That is that's not even that's close to my mind. my mind. my mind. It is so and okay so I'm I could not imagine if I actually uh had the house first and then I went out and and paid. Yeah. How much did those cost? $30 $40,000. Could you imagine if you spent $30 to $40,000 to make to give to give huge margins to Genie and and you could dug a Google this right now.

On average, what does solar save you on your electricity bill? $100 to $300 on average. Yeah, Yeah, Yeah, that's nobody has not in the Bay Area does anyone have $100 300? I mean, most if you have a house that's larger than 2,000 ft, your electricity bill on average probably $800. Oh, wow. There's a solar calculator there. What a racket. Such a racket. And then not to mention, I'm just going to add more. Let's just throw a little Look at that. $100 to $200 per month. Yeah.

Yeah. Yeah. Is what is what you So it would take you 30 years to pay off your solar panels, bro. bro. bro. And that's if they continue to they could decide like, you know, we got to change the price and they and which they have done. So part of what I then they dictate how much they pay to buy it back. What I've communicated right now has evolved and changed. The people who paid astronomical prices to to have their solar got grandfathered into a little bit better deal and something like that.

So as it's evolved and changed, they continue to screw you more. M so because they've got so many people bought into this is the way to go like the tax benefits and the what the rate that they get is it's continuing to change and they that fee that I was talking about that was added this year January. January. January. So that was that's a new fee they decided to slide in there that oh no one's going to see an extra 25 bucks we're going to charge everybody for just having it.

having it. having it. That's so now let's get into insurance. No, No, No, you know, you know what the problem with that is? Is that uh you know PG& is a is a monopoly because so the regulations make it impossible to compete. Yeah. Yeah. Yeah. So although it's a private company, it's really not. really not. really not. It's really just the because what would be great is if there were competing energy companies who said, "Hey, you know what? I'll we'll pay you 20." You know, that's you know, I actually like cool.

I'm going to sell you my energy. energy. energy. I was naive. I thought solar was representing like a competitor to your traditional PG way of getting uh energy. Yeah. Yeah, that's what I actually thought. I thought silly peasant. silly peasant. silly peasant. I I totally I believe I I thought I thought when solar was coming on it was like, hey, this is better for the environment. This is also an alternative to then going the traditional PV route. But let me ask you this though. Don't you feel good inside that people walk by your house and you look like you I mean I just kept and my I mean I just kept and my poor wife, right?

I'm like trying to I'm trying to like I'm over here calling her when I see her open the door for two seconds. I'm over here like telling her are what are you doing doing laundry right now? You're supposed to do laundry from this time to this time. You know what I'm saying? Like all to save 4 cents. You know what I'm saying? Dude, the last thing we're fighting is all these like um like areas they're zoning off for lithium uh battery like dumps. Oh yeah. Oh yeah.

Oh yeah. They're they're they're trying to put them everywhere, dude. And like this is all in like areas along the coast where it's really nice and like there's farmland all over. And I told you guys recently about that one that exploded. And this happens quite a bit and then it gets toxic chemicals just everywhere. What's the logic of of putting lithium bearing lithium batteries near the ocean? Is it because it's going to they hope it's going to drift out and go. I think there's just they're just laying there's no logic.

This is just like politicians lining their pockets, dude. Yeah, Yeah, Yeah, that's it. that's it. that's it. Yeah. Yeah. Yeah. Summed up. Summed up. Summed up. Just have you looked into recycling here in the Bay Area? Oh, I know. I know. That's been dead for a long time. I know we haven't been recycling cans. That's it. That's what they That's the only thing they actually recycle. Everything else goes in the same same same because everything's lined with plastic and they're like, "Oh, we can't use that." that." that." No, they throw everything in the same garbage because we used to sell our our like cardboard and stuff to China.

They stopped buying it. Yeah. Yeah. Yeah. So, we have all these bins and most places have this, but in California you have like recycling bin this. Make sure you separate everything. Goes on the same place. same place. same place. The only thing that they recycle is aluminum. aluminum. aluminum. Yeah, Yeah, Yeah, that's it. Everything else is garbage. It's the same thing. It's so crazy that we that you do all that, too. We all feel good, you know. Hey, there was garbage cans. Where was it? I think it was in Santa Cruz.

You know the garbage cans are like big and it's like recycling and then waste and there's two holes. Yeah. Yeah. Yeah. I looked inside. It was the same bag. It was just two holes. Yeah. Yeah. Yeah. Yeah. Just feed it into the same big two holes. holes. holes. Oh, I feel good. I'm putting my Yeah, dude. I'm like, why do I sums it up right there? That That That two holes, same place. Wow. Wow. Wow. That does sum it up right there. I could I was just so blown away as I continued to pull the thread.

Have you guys watched That's crazy. I didn't know any of that. Is that not wild or what? When was the last Yeah. Another thing. Oh, not since we're on this topic. Uh have you remember Inconvenient Truth with um Al Gore? Was it Al Gore? Yeah. Yeah. Yeah. You guys remember that? That documentary? documentary? documentary? I barely remember. So that documentary kicked off this huge like kind of green movement or whatever movement. Yeah. with the fear of climate change and oh my god this and that and people get so up in arms about this topic but I just implore people oh to watch inconvenient an inconvenient truth truth truth now go look at those things he brought up up up they made predictions in there that we by now we would have totally we should have seen it by now so off so off the fear in there that they stirred up was insane 2006 no no no near-term timelines were overstated or scientifically oversimplified.

You know what's funny about AI? AI is uh yeah, it's uh it's not exactly No, you got to see what uh maybe maybe Google Doug, what were the predictions made in in Well, I remember we I mean we were already supposed to be dead. It was like it was it was like crazy. Those hosts wouldn't exist. Yeah, it's crazy stuff. Yeah, I remember. I remember it was like over the top. the top. the top. Somebody told me this once, too. Uh and it made a lot of sense.

He said, "Uh, here's how you know if they're telling the truth or not. Where do they buy? Where all the rich people buy? people buy? people buy? Are politicians still buying, uh, you know, beachfront properties? And are banks banks banks still financing them?" Cuz banks are really good. They're like some of the best best best Oh, yeah. Oh, yeah. Oh, yeah. data collected ever is by banks and insurance companies. They've got it down. They know when, how, what percentage they can charge or whatever. Banks won't fund, dude.

Look how hard it was for us to get fire insurance in Tahoe because it was because because all it took was a couple fires over the last decade to happen more and statistically put them at a tiny bit fraction more of a risk and now all of a sudden almost impossible to get insurance. It cost a crazy premium to do it. So you're right like if it was really even close to statistically true you wouldn't be able to get a bank loan. You wouldn't be able to buy a property.

The banks just say no we're going to lose money and the banks real banks run everything right. So that's how that's how you how you how you 20 foot sea level rise. Yeah. But when did they say the 20 foot sea level rise was going to happen? I think it was like 20. 20. 20. We already passed it. 15 or something. Yeah. Yeah. We had already passed I remember we had already passed the date and like none of that none of the none of that stuff.

All you need is Sarah McLaclin and some polar bears and you know like shrinking icebergs and then you have a thing. By the way, with the with this uh what this points to isn't that um you know that we shouldn't worry about the environment. We shouldn't worry about keeping that's not what we're saying. Well, let's just be consistent. What you need to be what you what's what you need to be careful for is when politicians start to generate lots of fear around something because they're doing it uh for their goals.

Yeah. And so always I'm always skeptical like wait I'm a big nature person and I'm always looking out for like companies dumping toxic [ __ ] toxic [ __ ] toxic [ __ ] Well, what is one rocket Well, what is one rocket trip up to space for the uber rich or one private jet across Well, the private jet stuff's crazy. Yeah. Private jet to to another country. one time. Uh when it comes to carbon footprint, like like that one trip is you could do solar your whole life and it won't it wouldn't even you could ride a horse your whole life and it wouldn't even cover it.

I that's why that's why I used to love like Leonardo Caprio like talking in different countries, you know, about this. It's like private jet yacht private. I'm yacht private jet yacht private. I'm like, damn, bro. You just you just did more than a thousand people would do. That's why it's such a so dumb. All right, I'm going to change subject here. Uh creatine. I love creatine. We're going to talk about creatine again. Have you seen the data on creatine? We we've we've seen it with brain health, but have you seen it specifically with like uh let me see I pull it up here with brain um like injury?

injury? injury? Have you seen this? Not for injury. Uh-uh. It's like preventative or recovered. Yes, bro. People recover from concussions uh and brain injuries much faster when they're on creatine versus when they're not, which is pretty incredible, right? incredible, right? incredible, right? Wish I'd have known that. Yeah. So, so this was anxiety, recovery, build muscle, longevity longevity longevity done on rats, but we've seen this in humans, too. humans, too. humans, too. It's going to be in cereal in a couple years. Just watch. I'm calling it if there actually there might be creatine cereal already.

cereal already. cereal already. So, so check this out. There was an open pilot study with children and adolescence 1 to 18 and creatine. It improved the duration of post-traumatic amnesia and intubation. The degree of in of of disability and overall recovery improved cognitive function, self-care, communication, locomotion and social ability, reduced headaches, dizziness, and fatigue. No adverse uh effects at all. There was a study on rats where they gave them uh like a brain injury essentially. 36 to 50% uh um reduced cortical damage. cortical damage. cortical damage.

Wow. Wow. Wow. Because of creatine. And the process is it attenuates secondary injury mechanisms. So mitochondrial dysfunction, lactate accumulation, oxidative damage, and it improves outcomes in hypoxia models relevant to brain trauma. So um it's not a cure all, but if you're listening, you're a parent and your kid plays a contact sport. Any high contact sport. Yeah, I creatine. creatine. creatine. It's not just going to improve. Yeah, just keeping along. It'll help with their brain health. Isn't that cool? It's the best accidental thing I've ever done in my life.

I took because I wanted to get jacked. I've been taking it non-stop since I was 16. I mean, what do you think about that prediction, though? Creatine cereal. I think it's going to be everywhere, dude. dude. dude. Sure. Sure. Sure. I think it's You know what? The way we the way you predicted protein years back that that was going to be the next thing and we saw it now. We see it every protein Doritos now. The most comical one of all of them. It has to be the most comical one I've seen.

Have you seen anyone more funny than that? The protein Doritos. Than protein Doritos. Oh god. How much protein is in a protein? protein? protein? Be like protein. Look it up, Doug. I want I actually haven't looked at the bag macros cuz uh I think that's hilarious. There's a protein shortage. You know, you guys I told you guys about Yeah. So, how much protein is in protein Doritos? Uh 10 grams per serving. Let me see what a serving is. Well, I guess that's more than one. It's probably a bag, Doug.

It's probably a small bag or whatever. I'd be impressed if it's more than that. Yeah. Oh, is it two servings in there or three? three? three? Let me see. One. I'm looking for the protein. It's right there. The nutrients. I can see it from here. Is this the right one, though? Is that for protein? Not sure. Yeah. Well, Yeah. Well, Yeah. Well, oh, great. oh, great. oh, great. I mean, it tells you the serving size at least. least. least. Yeah. I think it's for a small bag.

That's the wrong one. Yeah. Yeah. Why don't you go back, Doug, and put in uh protein Doritos macros. Okay. And then you can look at images and see for yourself. Nutrition facts. Here we are. And so I think what we're going to see there we go. go. go. So 150 calories, 10 grams of protein. 10 chips. What are they reading? Slide up. Slide up. Slide up. It says serving per bag. You need to read that. Um yeah, Um yeah, Um yeah, it says seven. Seven servings per bag.

That's a big bag. That can't be right. It's 10 chips. 10 chips. 10 chips. So one gram of protein per chip. That's not No, that's not right. That's what it says. What's the What's the ingredients? I wonder where they get. get. get. Yeah, but that says seven servings. That would mean there's 70 grams of protein in that bag. It would be It's the big bag. It's the big big family bag is what they're talking about. talking about. talking about. Hey, all the meattheads listening right now.

now. now. Yeah. Make a bag of two people weed from 70 gram. I would have done that. I would have done that, too. 18-year-old milk cheese on there. Yeah, dude. What are you eating over there? Chips. I wonder what the ingredients uh It's probably pea protein. Or is it milk protein? Milk. Milk protein. Oh, it's got to be. Yeah, cuz it's it's it's nacho. it's nacho. it's nacho. Well, there you go, guys. Proteins and everything now. Doritos. So 70 grams in the big. So what did you figure out the little bag though?

What's the little bag? I think probably one serving. It's 150 calories. It's probably one probably. Yeah. probably. Yeah. probably. Yeah. Yeah. Which isn't bad. I wonder what they taste like. If they taste good. You try them. Yeah. Yeah. Yeah. I don't think you guys are reading the right. right. right. Yeah. What's your favorite flavor? Experiment with that. Doritos. Are you cool? You like nacho? I'm I'm Yeah. Nacho guy. Do you know what I tried? Oh, no. The taco. Have you ever tried that one? that one?

that one? The the roll. They're like rolled up. I don't know. But it's like a taco seasoning. seasoning. seasoning. Yeah. So there's one. They're like Doritos, but they're like little like the Taco Bell seasoning ones. It's Yeah, it's like I don't know. All the bags that are coming up are the bigger bags. bigger bags. bigger bags. That's fine, Doug. Yeah. Yeah. Yeah. Well, I was waiting for you to say I didn't do it cuz I always do it. I was Come on, bro. Who's going to slide in there and give him a [ __ ] jab, dude?

No, I'm not GOING TO DO IT. DID you just call it doodling? Duggle it. Can you dugle that? Dougle it. Dougle it. Dougle it. D it. Could you doodle it, please? We're going to make that a thing now, dude. dude. dude. He's so bad right now. He's going to [ __ ] do it. That's it. You do this. Hey, speaking of speaking of retailers and stuff, do you know what I saw at Bevmo? You know the store Bemo that sell? sell? sell? Yeah. Yeah. Yeah. Do you know what they sell at the front?

What? What? What? Zotics. Zotics. Zotics. Oh, they're in there. They're in Bemo now. Finally. Well, I know. I That is such like an obvious like Yes. Like that you need to be there. be there. be there. Katrina Katrina connected them to a couple uh retail places and restaurants. Uh, actually, I didn't tell you guys this. Uh, they reached back out to her. Yeah. And they, uh, well, I mean, we had been kind of trying to do that for a long time and and encouraging them to do that and it just never happened.

Um, and and I don't know if maybe it just maybe because people weren't aware of the brand yet and maybe there's more brand awareness and so maybe the maybe I think they had their sights on these other products developing too and I I don't know like they weren't like spreading it into all the bars. So I was so I so I go to Bevmo obviously so Fourth of July so we're buying drinks for uh for the party or whatever and I see them and next to them are other you know recovery type supplements for you know after you drink right the day over the day after do you want to feel better and there was quite a few there was like a couple like shot like drink shots you could take and some pills so I think this market exists and I think the reason why Zox has taken so long is because it's so different so I'm wondering if retailers like, "Well, we already have a couple of those things.

They don't sell that well." Yeah. Yeah. Yeah. For people listening, ziotics is way different. different. different. It works, man. It's denying it. It is a probiotic that's It is a probiotic that's genetically modified to actually break down acetal diet. So, it's not like electrolytes and oh, here's this herb that helps with inflammation. It actually reduces this byproduct of alcohol consumption. It gets rid of it out of your gut so that it doesn't cause all these issues. So I my prediction with with Zotics is what's been happening.

It's going to be a slow grow because people are going to try it and they're going be like like like you have to try it. I know. Yeah. To to become a a fan cuz it works. Yeah. No, if you're somebody who has any sort of side effects I feel like from drinking at all. It's one of those things that it's like a must try cuz Yeah. It's it's changed my relationship with being able to drink which has been awesome and awesome that I can actually enjoy just a glass.

You know felt like I always had to have the weekend covered and like had the next go tomorrow and get to sleep. waste your next day. No, it's been it's been super I got a cool study for you, Justin, on uh explosive power. See if I can find this. So, I know you like this. Diarrhea or something. No, not that kind of explosive. Good lord. lord. lord. No, they did some brain stem on uh people and they found and I got to look up this uh this uh this study.

So, they did brain stem and they stimulated parts of the brain that control like motor function. Uh-huh. function. Uh-huh. function. Uh-huh. Just by doing that, they improved explosive uh power. So, no additional exercise, no nothing else. It was just that that that and it improved their Yeah. improved their power output. I can't find the study. Uh but it makes sense. The central nervous system. Yeah. Yeah. Yeah. What does it you say again? They did some brain stem. Maybe Doug, you can you can you can the stem though.

Like just Doug, look up uh brain stimulation and that just help the recruitment process like heightened it. Okay. That's right. Isn't that wild? That's wild. Yeah. I wonder about that. You Okay, so I just immediately assume somebody's going to try and develop a product out of this. Yeah, dude. Yeah, dude. Yeah, dude. Right. Like some kind of helmet or something you wear pre noninvasive brain stimulation. So non-invasive brain stimulation. It looks different than like eim stuff. It's not on the muscles. It's on the skull. skull.

skull. Yeah. But is it but even that it's different though, right? It's instead of like isn't this like what Ben Green do where you have to do like exercises where you have to like Oh, it's not like that. Oh, it's literally you're changing brain waves. It's literally activating these. It's actually It's actually pulsating. Yeah. Maybe Doug, just type in non-invasive brain stimulation and click on images cuz I want to see what this looks like. looks like. looks like. Yeah. Yeah. Yeah. Uh but Uh but Uh but so it is like an e bro.

This is cool because you get a device like this. It actually works. Yeah. Yeah. Yeah. Uh it's not it's not going to compare to exercise and all that stuff, everybody. But it does something. Imagine right before a game. You put this thing on for 15 minutes. Yes. Exactly. I'm like some kind of like pregame uh like hat helmet thing that you wear. you wear. you wear. There it is. It uses magnets. Look at that. that. that. Imagine too how it could Well, that's kind of ridiculous though.

Right there. No, I think they have I think it's all going to look ridiculous until ridiculous until ridiculous until Bro, there's going to be a commercial. Well, you know what I think of right away? We talked about this just recently. What's the number one reason for injury? for injury? for injury? Oh, the lack of sleep. Lack of sleep. Why? Why does lack of sleep affect that? CNS. CNS [clears throat] interrupts that. So if I had a poor night's sleep and I'm a pro athlete and I'm getting ready to go play my sport in that brain stimulated like be really interesting to see how that could help mitigate that potential.

Yeah, Yeah, Yeah, that that's what comes to mind right away when I see that. That is really cool. I I'm assuming that there's going to be some commercial devices if there aren't already that you could kind of play with. But think about that. Like you're going to go hit a PR, put on your whatever hat, turn it on, wait 15 minutes, go hit your PR because Halo, remember that product that it was like uh headphones and it kind of stemmed um you know your brain, but it wasn't the stem.

It was a different part of the brain for brain for brain for Doug, maybe look that up again and say products. products. products. I wonder if there's anything that the Warriors were using Halo for a while there. I wonder if they still do or not. When it was first out, it was it was an interesting product. Yeah, I was wondering to, but again, I haven't heard about it since and I don't know if it really took off. There you go. Looks like you could buy some.

I don't know how effective. That looks like the thing that uh that Tom Bill had us wear that one time. Oh, they're only4 $5,000. Holy cow. Is that what that cost? No. No. No. 1,200, $1,700, $5,000. Then all there's a $300 one. Yeah. Well, if plugs that go up your nose, nose, nose, this one might give you cancer, but it's only 349. only 349. only 349. You're going to perform your head. your head. your head. So, so it produces it uses external electrical currents, magnetic fields or ultrasound to safely modulate neural activity without surgery.

These devices are utilized across both clinical settings like major depression, OCD OCD OCD and consumer. and consumer. and consumer. Oh, that's an interesting reason. Wellness. Yeah. Transranial magnetic stimulation. That's the one that I was familiar with. familiar with. familiar with. Transranial magnetic stimulation, which is Wow. They're they're used to treat conditions like major depressive disorder, OCD, and smoking addiction. Huh. Well, that's interesting. Yeah, Yeah, Yeah, we're going to get weird. Yeah. In the next 20 years, they're finding so much so much about the brain. It just like there's so much we don't know.

By the way, whenever I see stuff like this, too, and especially I mean the audience can't see what we're looking at, but what I just how how accurate so sci-fi movies got some things. some things. some things. I know. I know. I know. Yeah. Yeah. Yeah. You know what I'm saying? Like some of this stuff was like That's why I'm so into it. I'm like, "Yeah, what "Yeah, what "Yeah, what something you saw in a sci-fi movie 30 years ago." Uh-huh. Yeah. You know, it kind of looks like what what's his name had in Back to the Future when he answers the door with the party.

Yeah, he totally It's his big old like huge Halo as it turns out. You know what movie trips me out? Cuz I know we're going to be able to do this at one point. I know it, but it's it's crazy. Do you guys remember one of my favorite movies when I was a kid was Total Recall? Yes. Yes. Yes. With Arnold. With Arnold. With Arnold. Yeah. Yeah. Yeah. And in that movie, if you haven't watched it, [clears throat] Total Recall, there's like this company that sells vacations.

Oh, yeah. Yeah. and experiences, but it's cheaper because you don't actually have you don't actually go on vacation. You sit in this machine and it gives you the memory the memory the memory develop the memory of it. So, it literally injects a memory or whatever into your mind and then you're like, "Wow, that was a great, you know, but you sent you spent, you know, way less cuz you sat." You know why? You're going to be able to do that. You know why? We are not only going to be able to do that, but it will actually make it into production and we people will do it for sure cuz I watch the positive it has on like depression and stuff like that.

Somebody somebody you put in all. So we they they've been able to they think erase memories and animals. So now it's like, "Hey man, I had a traumatic childhood. We're going to just make that go away." go away." go away." Yeah. Yeah. Yeah. Get in our machine. That's not going to be misused at all. That's Yeah. That's Yeah. That's Yeah. Which uh what was the other Men in Black pretty much had that? Yeah. The neuralizer. Yeah. Yeah. Men in Black version of that. that. that. That what what move when you think back Total Recall, all these sci-fi movies, who had it most accurate?

Maybe Star Wars, bro. Wars, bro. Wars, bro. No, we haven't got there yet. Huh? Huh? Huh? What are you talking about, bro? Your boy Elon, you just What are you talking about? about? about? Yeah. Yeah. Yeah. I mean, SpaceX is much different from Star Wars pre with all the stuff with Palunteer. I mean, I think that they pretty much nailed that predictive like pre pre- crime. Oh, like Oh. Um, minority minority report. report. report. I think in the way that they use technology with like gesturing, that is the thing, too.

It hasn't really took off yet, but I think it will in the future. I think like there's going to be a lot less physical. It'll be more gesturing. gesturing. gesturing. I used to think uh player one, but we really, you know what's crazy? We've this we we were so heavy talking about this just two years ago or a year and a half ago, whatever it was. Uh you know, this whole virtual reality, people going to be plugged in like it really fell out of favor quick.

It causes uh vertigo and dizziness and stuff. Yeah. stuff. Yeah. stuff. Yeah. Yeah. like Oculus and all every everyone got all excited about and like it felt like we were like making really fast progress and it was I felt like oh man overnight we're going to be in player one where one where one where it was fun though. I mean like I I got into it for a minute but yeah cuz you just after a while there's fatigue. I was like was like was like the movie that I believe spoke best to the future of AI was her.

Have you guys seen her Phoenix? I thought that was a pretty like that was an interest there already though. We are, but are, but are, but you can already build you already have these. these. these. But the reason the part of it that made me made me go, oh, I could see this happening. Typically AI movies are like, oh no, the AI takes over and destroys everyone. This AI was like, hey, listen, I want to go disappear into the internet and just do my own thing, so I'm going to take off now.

And that's all they did. Well, like right now I just saw an interview with like Tony Robbins and he was talking about like his AI agent that he has and his AI agent was notifying him and was like, "Hey, I would like to purchase uh this like robot vessel, like a robot dog, and he in order to uh program it for myself so I could like use it." and and so he was like talking about this with this guy that was like predicting a lot of what AI was going to become.

And so I guess that agent was part of that whole Moltbot uh website where they they socially interact and they have all these ideas. And so he actually the a the agent bought it and purchased it themselves. Didn't use any of like Tony's money from his bank account. like purchased this dog, had it shipped to his address and is already working on programming it so it can uh that's not scary. I was like, whoa, that's already happening. Like, that's trippy. trippy. trippy. Yeah, you guys talking sci-fi.

The one movie that comes to mind, this isn't going to happen, but the this one movie that comes to mind in in my opinion, one of the best sci-fi movies ever made with one of the greatest twists ever, Planet of the Apes, the original. the original. the original. Oh, yeah. Yeah. One of the greatest twists of any movie ever at the end where you're just like, "What?" Yeah. Is going on. What about Soiling Green? So Green's next people. No. No. No. Yeah, that one got me.

I don't know. Star Wars, dude. I'm starting to fill Star Wars right now with SpaceX and go that direction. All right. Now, you think Elon's going to dominate all from the US, but what happens when it becomes like a country thing and it becomes all that and then we got all these satellites? satellites? satellites? I think Dune is does a better job. Give me lightsaber, dude. I'll be happy about that. about that. about that. Oh, you think Dune does a better job than than Star Wars?

You know why? Cuz Dune is so far in the future. Star Wars ripped off of Dune and I hate to say it as a huge fan, but it totally did. totally did. totally did. Oh, wait a second. Dune came first. Yeah, Yeah, Yeah, I did not know that. Uh-huh. Uh-huh. Uh-huh. Dune is older than Star Wars. Uhhuh. Uhhuh. Uhhuh. Yeah. Yeah. Yeah. Really? Really? Really? So So is Foundation. Foundation and Dune. Now the nerds are going to go crazy with this, but yeah, it's it's like like like they pulled a lot from those those I did not know that the original Dune was before Star Wars.

Yeah. Yeah. Yeah. How how close Justin are that? Holy crap. It was the original was 1960s. Yeah. Yeah. Yeah. Just some really wild ideas in there, too. And like the Star Wars totally off. I actually thought it was the other way around. I I did not know that. It's because Dune made a movie that sucked first. sucked first. sucked first. Well Well, George Lucas wanted to make like Flash Gordon. Like he was really inspired by that and then like try to get the rights for it and everything.

And so anyway, he through his whole process had to like make other movies to then create Star Wars. Uh but yeah, I pulled a lot from all these different sci-fi. Um sci-fi. Um sci-fi. Um No, the first movie of Dune was in the '7s, I think. Or uh I think '8s. Yeah. So, well, if it was ' 80s and then Star Wars was 70s. The movie Star Wars came. So, the book Dune came So, the book Dune came first. That's right. Then Star Wars 84 was when Oh, so that's why it feels like that.

So, So, So, I know. Yeah. The movie came out and 1984 Dune sucked. It was Yeah. No. Terrible. It wasn't good. Yeah. But I mean, even that though, that came after Star Wars. So, Star Wars actually. So, in other words, George Lucas probably read Dune. Of course. And then that inspired some of the storyline. I did not know that. I didn't know that. Joseph Campbell, I mean, he was really pulled a lot from all those myths and stuff. He whatever. I still think it's like one of the best uh coll like you're you're going to pull from ideas that already exist.

So, you put it together. It was one of the best. Yeah. I mean, I mean, that's not taking anything away from Star Wars. But I the I just assumed that they were actually more original and so many people have taken from them. I didn't know that technically Dune was was first. That's interesting. interesting. interesting. Yep. Star Wars sucks. Cut that out. Sorry. Sorry. Sorry. Unacceptable. Unacceptable. Unacceptable. I'm just kidding. I'm just kidding. kidding. kidding. Unacceptable. Unacceptable. Unacceptable. I'm just kidding. What is Butcher Box? So, it's better meat for a better you and it's convenience.

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Look, it's roundt based. So, you can hear Adam, Justin, and myself teaching you how to build a better business, get more leads, close more deals, close bigger deals, and be more effective trainers. By the way, our course is nationally recognized. In fact, it gives you 1.9 CEUs with or for your NASM certification. Find out more at mindpunfitnesscoaching.com. Our first caller is Derek from California. California. California. Hey, welcome back, dude. How you doing? What's happening, man? Hey guys, thank you for having me back on. on. on.

You got it, dude. Give us an update. Yeah, when I last called, you guys advised me to eat 2900 calories, get 7,000 steps a day, and do MAPS anabolic. Um, since I knew I was coming back on, I made sure that I followed everything you said. Um, the hardest part for me actually was getting the steps in. There were definitely times when I had to do some late night walks, you know, just to get it in, but I made I did it. Um, I ended up gaining another 5 lbs, which seems kind of crazy because it had been hard for me to gain weight earlier.

Um, I think maybe it might have been the change in programming and also being consistent with getting my calories and protein. Um, when I called last time, I was trying to get 3,400 calories, but when I wouldn't track, I I think I actually ate a lot less and probably didn't get enough protein cuz I don't naturally want to eat that much. Um, also according to my scale, my body fat percentage actually increased from 18 to 19. Uh, I did include some pictures this time, so I don't know, maybe you can tell me if it looks like I have 19%.

Um, it could be, you know, the inaccurate smart scale, um, which we talked about. Uh, my other thought though is that I might be eating too much fat. Um, I hadn't really been paying attention to that before, just calories and protein, but I looked at my fat intake before this call and I realized I've been eating an average of 120 [clears throat] g of fat per day. But I just I do find it hard to get enough protein without getting too much fat and making sure that I'm eating enough calories overall.

Um, but aside from the fact that, you know, I still don't feel like I'm close to having abs, I'm actually very happy with how things are going. Oh, yeah. Oh, yeah. Oh, yeah. I think I'm getting stronger and I suppose that's my main goal. Uh, we talked about this last time, but you know, I feel overall really good and really healthy and I know that's like the most important thing. Um, I did have a couple lifting goals for this year. I wanted to be able to bench press my body weight and squat 225 and I already was able to do both of those and we're only halfway through the year.

Um, so it's been cool to see the progress there. Um, [clears throat] but I mean that's pretty much my update. I do have a few questions but I don't know if you guys want to want to want to Oh, we Well, we're looking at your photos right now and it's super clear. Your chest, your arms, your shoulders, your legs all got built. You built you built for sure. It's been 60 days since you did this, right? So, five pounds on the scale, [clears throat] 1% body fat up, which tells me most of that was muscle.

By the way, the scale the the margin of error is like 4%. Okay. [clears throat] How was your strength uh over the last 60 days? What what changes, if any, did we see? we see? we see? Um, well, I mean, I I just know I've been able to go up. It's been a little bit different because of, you know, doing MAPS anabolic versus what I was doing before. So, I'm not like the programming is different. So, I'm not it's not exactly um a onetoone comparison, but you know, I know that I've been able to gain strength, especially like in my squats and and bench press.

bench press. bench press. Good. Good. If you had to estimate, how much weight would you say you've added to to both of those? Um the bench press like 30 lbs. Holy crap. Holy crap. Holy crap. I mean, maybe like 20. I don't know. Holy cow. Holy cow. Holy cow. Yeah. Yeah. No, he looks like it. That's a big deal. So, you've gained a lot of muscle. Yeah, you gained a lot of muscle. great in in 60 in 60 days uh being consistent with all that stuff.

So, what are your questions? What do you want to do? Um well, I guess you know I'm not worried about my weight increasing. Um but I didn't know like if there should be a cap on that. um you know if my body fat I guess as long as the body fat percentage doesn't keep going up like does it matter you know if it's just muscle or should it be like all right once I get to a certain weight like I you know try to keep it that way it matters at a certain point uh but there's a couple things you could do you're so you're sitting at 2900 calories still calories still calories still you could stay at 2900 calories and keep strength training properly keep going keep going keep going and you'll probably see uh some body comp changes Yeah, especially with the muscle gain.

How's your appetite been? Um, it's it's good. I mean, I feel like eating 2900 is definitely um easier than eating 3,400, but I don't necessarily feel hungry after 2900. I just I feel good, but if I eat less, then I'm still hungry. hungry. hungry. Okay. Yeah, you're in a good place. Yeah. So, I would say you could just stay at 2900, stay consistent, keep doing what you're doing, and you'll have some body comp changes. You could also cut your calories. You could bring them down to like 2,300 and you'll see some fat loss.

Uh but uh and maybe to the tune of like 4%. I wouldn't do that just because you're you're seeing such great strength gains. I don't think the way I keep I keep leaning into the building muscle. It's very clear you built chest and shoulders, arms, legs. I mean, you can see it in your before and after. I also want to point out something else that the that this happens quite often where people track but because they're not consistent with their tracking, their estimates are off. And this is super common.

Like this is like everybody. So, when you were eating 3,400 calories before, I don't think you were always averaging, like you said, 3,400 calories because you went down 500 and gained 5 lb uh on the scale. So, you were probably on average lower than 2900 calories or right around that that that number that you're at now. Uh so, I just want to point that out because uh that happens to a lot of people. They're like, I'm eating this much, but this is happening. It's okay. When we track consistently, what we find is actually uh a lot different.

And the average person is off by 30 40%. Uh with their numbers and people who know what they're doing are typically off by 20%. So So So I think you're in a really good place calorie and training wise and step-wise just kind of keep you there and let the programming do the rest because just running through the program and then switching to a new program is just going to show you continued strength gains and results. And over time what'll happen is you'll end up building so much muscle speeds metabolism up and you'll get leaner.

leaner. leaner. Yeah. Yeah. Yeah. So and and I'm not worried about your fat intake. You're hitting your protein. I'm not worried about fat intake unless you have like um you know you get a blood test and your lipids are off. Uh which sometimes that happens to some people in which case we would look at the type of fat that you're consuming but if your lipids are fine uh 120 grams of fats totally fine. Yeah. Yeah. Yeah. Okay. Yeah. And it's mostly I mean it's fat from like beef or you know.

Yeah. I like for some people that's totally fine. There's a there's there is a percentage of people that that can cause blood lipid uh numbers to be a bit off and then we would switch where you get your fats from. But in my experience, most people if they're exercising, eating a whole food diet, you know, otherwise healthy, it's not an issue. Okay. Okay. Okay. You said the the 7,000 steps you said can be difficult for you sometimes. I can't remember what you did for work. Pretty sedentary throughout the day other outside of that.

Yeah. Um yeah, I think last time you asked me how many steps I I said 5,000. I know I was tracking, but I wasn't really paying that much attention to it. It's just on my watch. Um, I think it was less than that actually. When I look back, it was probably more like 35 4,000. 4,000. 4,000. That's the average person right there. I mean, if we put you What phase of of anabolic are you in phase three? I just finished phase three. Okay. So, [clears throat] you're done with the program?

Yeah. Yeah. Yeah. All right. We could put you on another program. program. program. Put them on one of the splits. Yeah. And let's keep going. PPL or Are you uh are you okay working out four days a week instead of three? Mhm. Yeah, that's what I was doing before I max anabolic. All right, let's You want to try up or lower? That's a 4 day split. I love that. Okay. Okay. Okay. Yeah, I was think about that, too. Like where you think I should go from here?

Keep your calories right where they're at. Follow up or lower. If you do anything different, try and try and keep your steps over 7,000. Shoot shoot just be be active walking. try to make an effort on the weekends when you do have days off or being really conscious of you consistently staying up there trying to get to that kind of 10,000 mark would be a good goal because just that extra activity following a new program holding the calories there I think you'll lean out and continue to kind of build muscle totally y totally y totally y okay cool thank you and then after um what did you say upper lower yep yep yep is it recommended just like I kind of keep cycling keep cycling keep cycling probably go to symmetry has some un has some unilateral work just since that's those are very bodybuilder and and strength focused programs.

It'd be good for you. We always recommend once a year year year running through either a performance type of program maps performance or running through a map symmetry where we address kind of unilateral different planes of motion. I think that would be good for you and then you could go back to those programs. Okay. Thank you. And I know sometimes on your podcast you guys talk about you know different like variations or things to do. Is that something more for experienced lifters? Like would you recommend like just you know someone like me like kind of sticking with a program for a while before trying new things?

things? things? If you follow uh maps programs and you switch programs after you complete one and you inject something like symmetry or performance, or performance, or performance, you know, uh every 6 months or year, you're you're fine. Yeah. You just follow our programs, you're set. It depends on you want like if you want to just stay in a kind of an aesthetic focus and like that's what you'd like to do that would be like the the majority of what you'd go back and and uh you know and go through the programming wise but we're just saying to interrupt that.

Uh otherwise I I see no problem with you trying like a variation of any of these different types of programs we have to offer. So you know you could you could even do old time strength. You could get crazy and and follow our programs. Yeah. That's it. it. it. We have it all laid out. So, but yeah, if you if you're somebody that wants to maintain a certain physique, yeah, if you're really focused on strength and aesthetics, staying in a maps anabolic upper lower type of split, especially if the 3 4 day routine kind of works really well for you, you can stay in that pretty indefinitely and just interrupt once a year, run either symmetry or one performance.

That's it. But you could cycle through those two programs if that's your main thing. If you like strength, I want to look good. That's the main thing. Then the the symmetry andor the performance will address any sort of imbalances and keep you to where you're not just become this stiff little bodybuilder where you can only move in one plane. That'll that'll do you well, take you a long way. All right. Thank you. Yeah. Great job, dude. Great job. We're going to send up or lower to you, Derek.

All right. All right. That sounds great. All right, bro. Take care. Thank you. recording. recording. recording. [clears throat] [clears throat] [clears throat] Yeah. Um, [snorts] so what's really good about this and I like that this happened for the average person walking watching. This happens a lot. Uh, and this is why often times you'll hear fitness influencers communicate to this. Although I don't appreciate how they do I think it's valuable that they communicate this way. But what often happens is a client will say, "Here's my calories.

Here's my macros. I don't know what's going on." Yeah. And then when you actually track diligently, they're off. Yeah. Yeah. Yeah. Uh and that's what happened here majority of the time. Now, influencers like to communicate to people how much they're lying and your metabolism can't slow down. You can't speed. They go too far. But this is the this is often the case. This is the case with fitness fanatics who know what's in food. I estimate all the time. Then when I actually count, I'm off. I'm off.

I'm off. Yep. Yep. Yep. Every time. So, uh I think that's a just a nice example of that. Yeah. I know. And even and on the step too on activity, a lot of you look at your watch once or twice and you realize, oh, I do 7,000. Like I must do that every day and it's like, oh no, that was like a really active day. What does a really low day and an average day look like? And then when you look at the total average, you're like, oh, I was walking a lot less than what I thought I was.

And so, yeah, no, this is super common. This is also why I think there's tons of value in everybody going through at least a a a phase of their life whether it's you know a 60-day run at it or whatever where they track everything really just the education dialed as much as you can. Yeah. Just just to at least get an idea of your behaviors and and and a become aware of that because of that exact reason is most people over underestimate on on on activity and and food.

Our next caller is Beth from Georgia. Hi Beth. Hi Beth. Hi Beth. How you doing Beth? Hey guys. How are you all? Good. Good. Good. Good. How can we help you? Well, I will just start by reading my email so I don't ramble. Okay. Um, my name is Beth. I've been listening to Mind Pump for at least four years, every episode. Um, I bought several of your programs. I really love them that it's been really nice to follow a great program versus coming up with my own stuff with I which I did for many years.

Um, I feel stronger than ever. I've really maintained my weight and muscle mass. So, thank you. I appreciate it. Um, here's a little more about me. I'm a 59year-old married mom of three grown boys and live to tell about it. Um, as you guys can relate, um, I have struggled with some disordered eating in the past. Um, but happy to say I'm I'm eating a lot. I'm pro probably have the healthiest relationship with food I've had in in quite some time. I'm 53, about 107bs. My last DEXA scan said I was at like 20.5% body fat.

A little different than those inbody scans that they uh do in the office. The Dexes are way more accurate. Um I've been working out consistently for about 35 plus years. Very committed. Um I actually work for an NFL team, so my job can be pretty high stress. I travel with the team, so we have some long days, seven days a week. Um, I uh can return from a crazy road trip at, you know, middle of the night or whatnot, but really I have a couple questions.

So, I don't have any like specific goals right now. And I'm not sure what what might make sense right now for me. Like at 59, what what would you guys recommend is a realistic goal for me at this age or stage in my life? life? life? All right, good question. So, what would improve the quality of your life? um probably [clears throat] reducing stress to some extent but okay okay okay I don't know if you can see in my email I I I exercise quite a bit every day okay so when someone says they want to reduce stress there's a couple a couple directions we can go with that one is to change uh the stress that you have so a good example is like I'm in an abusive relationship I'll leave that relationship and that stress is gone sometimes that can happen because the stress is not necessarily bad.

Like it's a job, you enjoy it, it's just high demand or you got a lot of kids, [clears throat] uh, or you just got a busy life and so you're like, "Look, these aren't really stresses I can turn off because they're not bad. They're just they just they're just stress. They're a lot of work." It sounds like you're the second one. Is that correct? Agreed. Agreed. Agreed. Okay. So then the answer is to become more resilient. more resilient. more resilient. And so then the goal with exercise and nutrition is to increase the resilience of your body so that those stresses don't feel so stressful so that they don't cause as much uh of what what could feel like at times maybe overwhelming stress or like it's kind of burning me out type of deal.

Does that make sense? make sense? make sense? Yes. Yes. Yes. Okay. For someone like and this is different from person to person. So, this is could be very different uh advice for someone else, but someone like you, as consistent as you are with your exercise and your past with nutrition and all that stuff, uh it's it's a kind of a simple way to increase your resilience, but it might be difficult for you to make these changes. So, one of them um is with your with your exercise and activity.

I would reduce the amount of intense exercise that you do because it is another stress. Now the challenge with that and you just correct me if I'm wrong Beth is that for someone like you you're like but that's all stress relief like working out hard is stress rel okay but it's not contributing to resilience so what we would want to do is a stress on the body it's a stress on the body still even if it helps with the mental stress from the work and all the things like that it's still a stress on the body in the moment you're like man this feels good but it's actually reducing your resilience for the other kinds of stress that you have in your life because it still requires recovery free and all that stuff.

And so it would look like less of the intense workouts. Uh and there's a few places I think we could make some changes. Uh power yoga is a good example. Yoga can be recuperative. Power yoga is not. Power yoga is typically typically a workout. So that's one way. The other way would be to look at your strength training and would be to switch from three full body workout days to something like a MAPS 15 style workout program. So that would be the other option. Nutritionwise, this [clears throat] is going to be difficult.

Beth, you need to gain weight. Yeah, you're sitting at too lean of a body fat. Yeah. Yeah. Yeah. So, and just so you know, for resiliency, that is for Yeah. Right. for look awesome abs and a bikini and get on stage. I mean, you look you you look amazing. Don't worry about that. But ultimately, But ultimately, But ultimately, I'm doing that anytime soon at 59. Well, you look great. You look you look ripped. ripped. ripped. And I would say that the 20% although the Dexus has says 20, the InBody says 14.

I can see the striations in your delts. You're very, very lean. Um, and body fat percentage, body fat does provide a certain level of resilience to both men and women. And so you're you're walking around at a body fat percentage that kind of red lines you. It's like you're maintaining a stage ready body fat percentage all the time. And that's okay for short periods of time, but all the time it reduces your resilience. It reduces resilience to things like illness, stress, stress, stress, how your body responds to hormones, all that stuff.

And so I would I would you would need to gain weight and I'd like to see you gain like a few percent body fat. You won't look you'd look great still, but by eating more and and and letting your body fat percentage go up and changing the intensity of workouts, you're just going to notice way more vibrance and energy and resilience uh from doing those things are are are what program do you think I've done? I really like muscle mommy. I've done anabolic and I know you're saying Matt's 15.

I do tend sometimes with my like travel and whatnot like the season's getting ready to kick off here shortly so it gets a little crazy. the math 15 like getting in the gym every single day is challenging is challenging is challenging combining the two days you know and going everyone like you Beth I would put you on math 15 muscle mommy and when you can't get to the gym I'd say so what and then you just pick right I say so what enjoy the workday and and do what you do best at your job you're active you're healthy you're fit you and and if you've been listening for four years you've heard us talk about the study of how much you have to lift in order to maintain gain versus to gain and build.

and build. and build. You have built an amazing physique. You have built a tremendous amount of muscle. You are healthy. You are strong or plenty. You missing two to three workouts here or there ain't a big deal at all. at all. at all. Actually, what'll happen, Beth, is if you if you increase your calories with the intent of gaining a little bit of body fat, you go down to maps 15 muscle mommy, skip the workouts you can't make, just pick right back up where you left off, you're going to get stronger.

Yep. You're actually going to see progress is what's going to happen. Yeah. On top of feeling more resilient, energy, and all that stuff. All right. All right. All right. Are you a shot? Beth, are you are you uh already uh on hormone replacement? hormone replacement? hormone replacement? Yep. Yep. Yep. Okay. Yeah. Okay. Yeah. Okay. Yeah. Figured I figured you Awesome. Awesome. Awesome. Yes. Right. Yes. Right. Yes. Right. Yeah. So, let's do this, Beth, because I would love to have you back on because I know what's going to happen if you do what we say.

You're It's going to blow your mind. your mind. your mind. Yeah. Yeah. Yeah. Okay. So, do you do you know, by the way, how many calories you're eating a day and all that? I don't. I really only kind of track protein. protein. protein. That's fine. Nothing wrong with that. That's great. I'm going to assume that you generally eat the same kind of stuff most days like most fitness people do. Okay. Okay. Okay. I do. I do. I do. Okay. So, add a an extra 300 calorie meal.

So, something that's like small, got some protein in it. Uh it could be a smoothie if you want, or it could be like a another small meal. add 300 calorie meal. calorie meal. calorie meal. Do Maps 15 muscle mommy. I'd like to see you in 60 days and I bet you're going to come back and be like, I did not realize that this would happen. Another way. Another way. Another way. Should we give her maps 15 uh performance as well? I just feel like I have it.

Oh, you do? I was going to ask like what is the difference between like the Maps 15 and performance? What is the just uh more emphasis on on different planes of motion just because if you're doing this consistently and you're pretty dialed in already. Um you know to to expose your joints to to all those different like ranges of motion uh and to you know bulletproof a lot of the shoulders, the hips, the the ankles. And so a lot of that kind of takes care of itself instead of having to then focus on mobility to address any kind of pain and stiffness you might get from training uh as frequently as you do.

So, it's one of those things to preventively get ahead of it. of it. of it. Okay. Okay. Okay. Yeah. Yeah. Yeah. Yeah. So, either one would be fine, but I'll send you 15 muscle mommy if you don't have it. Beth, Beth, Beth, I have that, too. Oh, good. Oh, good. Oh, good. Beth, what's your uh what's your three most consistent meats that you eat? Are you a meat eater? Yeah. Yeah. Yeah. What are your three What are your three I would say chicken and beef. Okay.

Okay. Okay. And fish. And fish. And fish. So, so Okay, perfect. So, another way to do uh what Sal's leaning towards with the two 300 calories is um are you a chicken breast or chicken thigh girl? I'll do both. Yes. Yes. Yes. Because y'all have kind of intro chicken thighs more. thighs more. thighs more. Yes. Yeah. I would push you there. I'd push you in the thighs. The beef I'd get the higher fat beef and fish. I'd go more salmon and things that are So, just what it's easier for someone who's already got a very consistent way of eating.

Sometimes it's difficult to inject another meal for them. they find that difficult to be consistent is choose fattier cuts and or add olive oil or butter to those those meals. Yeah. So, you're just up you're just up. So, you're literally you're literally doing kind of the same thing, but you're intentionally adding an extra 100 calories or so per meal in your meats, making them fattier cuts or cooking them in an olive oil or a butter. And it's an easy way to just bump those up without having to like go out of your way to get an extra meal.

That's another way to do it. How when you did, by the way, with your DEXA scan, do you remember what your bone density showed? density showed? density showed? Neat. Neat. Neat. I don't. I don't. I don't. Okay. I would just take a look at it. Just make sure it's good. I'm gonna do one again here when the season kicks off. I kind of do them at the beginning of each. But yeah, like like I said, if you if you eat more so, you know, to kind of gain a little bit and you follow less uh intense strength training like a 15 program in 60 days, what uh I would bet is that you're going to come back and be like, I'm stronger.

I feel better. And you might be shocked like I did not realize my body would respond this way. And it will. It will. It will. It will. Awesome. Awesome. Awesome. Can I ask one more quick question? Yeah, let's go. Um, okay. Rest periods between sets. Can you do like some ab work? No, you're not allowed to. You're not allowed to. You should be trying to rest for three minutes. Yeah. Yeah. Yeah. Yeah. Go push three minutes. Glad you asked that. I'm glad you asked that because that probably tells me you like to keep it moving.

You know, Beth, this you're an avat there's this is an avatar of a type of person that we've worked with many many times. So I could I would have guessed that you have trouble sitting still sitting still sitting still in between in between in between a walking pad at work. You're on the go. Yeah. Yeah. Yeah. So yeah, we definitely should follow up because I feel like I don't want to give too much to rip from you and then you you bail on us because there's a lot of things that I would like to adjust over time with you cuz you you you're you're doing plenty of activity.

Yeah. and you need more rest and you need more calories. And I know that's a lot to ask just the first, you know, 60 days. You're a disciplined person. You can do it for 60 days. It's going to blow your mind. It's going to blow your mind. mind. mind. Question is, what uh NFL team do you work? work? work? Falcons. Falcons. Falcons. Oh, Falcons. Oh, Falcons. Oh, Falcons. How long have you been? Tell me what you do. That's I'm curious. 12 years. Um I'm actually the assistant to our CEO.

Oh, wow. Wow. Cool. What a cool job. Like, you know, master of uh or what is it they say? Master of none. Jack of all trades, master of none. So, I do a little bit of everything. How How fun. How fun. Has it been with the Falcons the entire time? It has. It has. It has. Very cool. Very cool. So, y'all need to become Falcons fans. Hey, when they're not playing the Niners, all Niners, all Niners, all we'll take you up on that. Awesome. Awesome. Awesome.

Very cool, Beth. Beth, we'll see you in 60 days. Okay. Yeah, we'll follow with you in 60 days. Thank you, guys. Really appreciate it. Let's do it. Bye. Bye. Bye. Recording stop. Recording stop. Recording stop. We've done such a uh I say we like media, right? fitness media has done such a a a terrible job of uh advertising what is actually a healthy body fat percentage cuz shredded looks cool. cool. cool. I know. I know. I know. But it shredded is almost never ideal regardless of fitness level.

No. And and you talk about resilience, especially as you get older. I want to see the bone density test. So do I. Yeah. That's why I asked. I think I'm glad you asked and I I hope she looks into that. and and and Beth if when you listen to this that's a good goal. So whatever that comes back get your bone strong let's get it let's improve that and the way you improve that will be by by gaining weight gaining muscle uh and so if whatever the whatever the bone density comes back you can always we can still improve it so uh and especially if it's low if it's if it's low then it's it's it's not a we should do you need to do do do uh but I think no matter what that's a good goal good goal good goal totally but you know we communicate like getting leaner because everybody's so overfat but when you look at the data especially as you get older being too lean is really bad for for longevity and health.

Uh and it does a lot of nasty things and we just especially fitness fanatics like I got to say shredded all the time the time the time and like you said I think there's I think there's value in uh periods of time allowing yourself to look shredded right but you don't live there. No. And for a woman most women you're you're being fit your optimal body fat percentage is in the low to mid 20s. Yeah. 20s. Yeah. 20s. Yeah. 20s. Not not 20 or what I think by looking at her is I think she's below 20.

Uh, it doesn't matter to me what the scale says when I can see striations on a woman's delts. delts. delts. Yeah. Yeah. Yeah. I'm like, that's you're probably too lean, especially if you walk around like that all the time. Yeah. Our next caller is Liz from Ohio. Hi, Liz. Hi, Liz. Hi, Liz. How you doing, Liz? Hey, this is awesome, guys. Thanks for having me on. I appreciate it. Thank you. How can we help you? Let's go. Let's go. Let's go. All right. I'm going to read my question.

I've adapted it a little bit because a few things have changed since I submitted it, but generally it's the same. same. same. So, um, today's my birthday. So, that's 49 today. 49 today. 49 today. All right. And uh so I have a long history of being very cardio focused. Um but I've become a lot more focused on strength in the past like four years. Um I've done several MAPS programs and I'm a regular listener to the show. I lift at home focusing on compound movements about four to five days per week uh about 40 minutes or so each time.

So I also aim for 8,000 steps per day. I consistently hit and exceed my protein goal of 135 per day and currently weigh 135 at 57. My calorie intake is around 2,300. So last week I completed a 6-day bike trip across Ohio. Um in preparation I rode with my biking friend about 20 to 40 miles once or twice a week while continuing to strength train. I try to eat significantly more calories on those long ride days. Um 1,100 or so in addition to my usual 2,300.

Even though the trip is over, I still anticipate doing regular long bike rides throughout the summer into the fall. So I feel like this is like you guys have been a great help to me. Um I feel like I'm finally kind of managing my body well. I feel like I am getting stronger. The bike trip would probably be considered a cardio activity. Uh but the strength that I've built in my legs just made a huge difference. So, we had to deal with some hills. I felt strong and capable.

Um, and then I also recently did my first pull-up, which I've never been able to do in my life. So, that was So, uh, so here's my question. I feel like I'm looking a little thin, and I'm interested in putting on some weight and more muscle. Like, it's crazy for me to even say those words. I've never had this problem before. Uh, so I listened to your podcast a while back about adding 5 lbs of muscle in 30 days. And I was kind of wondering what kinds of foods I should be adding and about what my calorie intake should be.

Um, I recently tried to go up to 2500 calories per day with 150 gram of protein, but I really have a hard time eating that much food on most days. Um, I also wonder if it makes any sense to drop my step count or activity level so that the calories are saved for muscle burning, uh, for muscle building. Um, I'm not I'm not really sure if that if I understand if that would work or if that makes sense. Again, that sounds like a crazy question to me.

Um, and then I don't want to stop the biking. I really enjoy that. So, that's something I really want to have part of my life. So, the whole thing about eating extra on those days, does that make sense? so that I can keep from losing more weight. Liz, good job. Yeah, you're doing great. You're doing a great job. So, uh, so here's the one thing I would change because eating the extra calories on those ride days makes a lot of sense. It's actually great. That's a that's a great strategy.

The only thing I would change is this. When you're doing the rides, so when you're going through a season where you're like, "Okay, I'm pre I'm going to train for this ride that I'm going to do." This is where you add your one or two days a week of the long rides. You got to strength train way less on those weeks. Okay? So, don't maintain your current level of strength training and then just slap on top of it bike riding. Uh, that's a mistake a lot of people make.

Back way off on the strength training while you're doing the the the riding. And the idea is to maintain strength while uh building endurance for the cycling. cycling. cycling. And you can do that with once a week of strength training. I know that sounds crazy, crazy, crazy, but what you'll find is your performance in the cycling will go up much faster. Another way to do it would be MAPS 15 and the days that you ride don't do any lifting. So you just skip those days of maps 15.

maps 15. maps 15. Yeah. So generally I would not the days for the long rides I would not do any strength training like the the trip is over now. So like the long the long long rides will be done. So it's really more kind of a once a week maybe once every other week thing at this point. So now that the ride the big trip is over I'd like to shift more into the focus on on the strength training. I actually the first program I did was maps 15.

So nice. nice. nice. Yeah. So I would I mean gaining weight is as simple as I'd back off a little on the volume of training and I'd increase your calories. your calories. your calories. Now [snorts] the calories. Yeah. And and I get that you're you're full and satisfied and so uh it's going to take a little because you are trying to force a little bit of a change in your body. There's going to be a little bit of a challenge there. Couple easy couple easy ways to do it.

You can add something that's more palatable or you could try liquid calories, which is an easier way to add 300, a smoothie. Uh, a lot of people find that much easier easier easier to add to their their daily intake. And I would I would go more like on a MAPS maybe anabolic style program um or even a PPL kind of program um while doing that. But even if you didn't change your strength training, even if you kept it the way it was, if you went up 3 to 400 calories, I think you would start to see the Yeah, I like 15.

I think adding more volume with struggling to eat more calories would be not the way to go. I'm curious what your steps are at right now since you did ask that you did ask the question about potentially reducing that uh where uh where uh where Yeah. So, I I try I have actually cut it back um since I since I sent the initial question in, but generally around 8,000 fine fine fine is what I try to get. So I usually do and that's what like I'm not running um or doing like elliptical.

It's really just straight walks. I walk in the morning and that's something I enjoy. Um but I can cut that back. No, no, no. I went to the reason why I asked was just to see if you had like an abnormal amount. Like if you cuz I didn't ask if you would have said I get 20,000 and I have a walking desk and I I would go okay let's cuz that we just got off a call like that. So got so that that's that's sometimes common.

somebody is like going out of their way to get 20,000 steps and then I'd say, "Oh yeah, let's cut your steps way in half and that'll help." But if you're 8,000 and that's your lifestyle and and you enjoy I would never take that away from you. I I think that's important you keep that. And adding three to five, you know, 400 calories can be as easy as adding olive oil. Yep. oil. Yep. oil. Yep. Or butter, higher fat meats or Yeah. make your your meat cuts fattier or an avocado and just do it consistently.

I don't think you need to bump your protein. You're at 130 grams and your body weight's probably around there, I'm assuming. assuming. assuming. Yeah, I'm at 135. Yeah, you don't need to bump your protein. I mean, you could do that, too. I mean, I love literally what he just said. Avocado, olive oil, butter, higher fat meats. So, every meal that you normally have, think of those four things like what would I normally do right here? Oh, I would normally have chicken breast. I'm going to go chicken thighs.

Oh, what would I normally do? I'd have flame minan. I'm going to go a ribeye right here. Oh, you know what? That sounds delightful, right? Or I'm just going to add a half avocado or an avocado to that meal. Like that. To me, that's just an easy way to get that extra 3 400 calories is every meal that you already kind of normally think of those four things. Which one of those compliments that meal well? And then when you get back to the cycling, uh, when that gets back in your routine, you're just doing one full body workout a week, you know, even if I'm only cycling once a week.

Yep. Yep. You can even do 15. Seems like nothing. No, it it does seem like nothing, but you're going to put all your energy and performance into the cycling. Yeah. Okay. Yeah. Okay. Yeah. Okay. And that once a week is going to preserve muscle. Yeah. So, so what what people the mistake people make when they're training for something, something, something, uh they're like, "Okay, I need more stamina for this particular event. I'm also going to build strength at the same time." That's a that's that now you're burning the candle at both ends.

Okay. Okay. Okay. So, what you want to do is say, "Okay, I've built all the strength. I want to keep it while I build endurance." And once a week is enough to not just enough, that's ideal to maintain as much strength as possible while you're pushing endurance uh and stamina. Okay. So, so now that this trip is over and I do think I am in a position to kind of shift over and not, you know, make the bike rides a little more casual, not so long, that kind of thing.

I would like to focus a little bit more on strength on strength on strength with kind of doing that, you know. So make make the focus strength and the the biking and stamina kind of kind of kind of I would stick with the MAPS 15 protocol until you prove to yourself that eating the extra calories is doing good and you start to see yourself go up in strength and then I would maybe move to what S was suggesting earlier which is like a split like you talked about or maps muscle mommy.

Do you have that program? program? program? I don't. No, I like that program for you. If right now you're now you're now you're How many days a week is that one? Three. Three. Three. Okay. If you're not doing any crazy cycling right now, you can go to Muscle Mommy and bump your calories and you'll see some strength gains see some you'll see some strength gains and muscle gains. Yeah, I'd be curious about that. I was curious about the new one, too, because it um the upper lower because that's sort of that's similar to kind of what I'm already doing 4 days a week roughly and not quite as long seems to fit into my lifestyle.

lifestyle. lifestyle. It's going to be more volume than what you're probably doing, but I think muscle mommy would be more appropriate. Okay. Okay. Okay. Yeah. Yeah. And keep this in mind, muscle is a slow thing to add, right? right? right? And so my I think what's going to happen, you're going to add 300 calories, which isn't a lot. You're going to see some strength gains, and you might go up a pound or two on the scale, which is great. Yeah, that's fine. And it might require you chewing another calorie bump.

calorie bump. calorie bump. Yeah. Okay. Yeah. Okay. Yeah. Okay. Yeah. Cuz as you build muscle, I mean, it's really crazy how the metabolism if you if you because right now it's been hard to eat the calories, but what might happen appetite goes up. And so listen to that. If the appetite goes up, that's a good sign, especially if you've done it through eating good whole foods. We're a new training program. If you feel hungry, I would encourage you to eat. Just eat another one of the meals that you can you already consistently eat.

eat. eat. And you're in such a good place by everything that you're saying and how you did a pull-up and you're getting stronger and doing well. I wouldn't be surprised if you ended up somewhere around 2,800 calories, 2,900 calories, and and that was where you ate, where you lived and just felt your best. Yeah. Yeah. Yeah. Y Y Y boy, that's insane. I know. I can't I I really just can't believe how different things are as far as just understanding better how to build muscle and not worry so much about a number on a scale.

And I mean, I used to run like crazy. And I always said I loved it. Now I look back and I'm like, did I actually love it or did I just love the idea of loving it? I love that you say that love that you I love that you say that and admit that cuz so many pe people don't say that and admit that and that it's so it's so it's so well you know there's there was some sort of badge of honor and doing the hard thing and but you know it's hard to stay healthy and not get injured and I just feel like I'm enjoying things so much more.

I I can't tell you what a difference the strength of my legs made last week. I was it was amazing. It was really just amazing considering, you know, um, yeah, what I would have done in the past is I would have just biked like crazy, like several days a week to get ready for that trip and I really only biked the once or twice and then just kept trying to get stronger and awesome. awesome. awesome. I think it was it was [clears throat] great. So good.

Yeah. Great job. So good. So good. So good. That's awesome. That's awesome. That's awesome. Awesome. Awesome. Awesome. So, I have a funny story to tell you. I was um telling my daughter, I have a 19-year-old daughter, and I was telling her how thankful I am that the message is a little bit more for girls about getting stronger as opposed to just getting skinny. And I was I was telling her how thankful I was for that. And one day, we're walking up the stairs and she's behind me and she's like, "Mom, have you been squatting?

Your butt's getting really big." I was like to myself, to myself, to myself, "Man, compliments have really changed." In a good way. I I'm In a good way. I I'm thankful that she's not growing up with the messaging I grew up with and I think she's going to be all the better for it and I do think you guys have made a big impact in that regard. Thank you. Thank you. Thank you. For women in particular, so I'm very thankful for that. Thank you so much to hear.

Thank you. Yeah. Great job. Thank you. Thank you. Thank you. Well, thank you guys. Appreciate it. Keep it up. What a great message. Yeah. Yeah. Great call. What she's saying is true. The the the messaging is is changing a lot uh to young women. It doesn't mean it's not going to get distorted and twisted because it always does, but it's a lot better than what it was. Um, but to hear, you know, how great she's progressing, what she's eating. Uh, I mean, bumping her calories is is what's going to do it.

Um, and she's going to feel amazing, uh, doing it. I love I love to hear her enjoying it a lot more now say that and admit that to, cuz I can't tell you how many people I've looked in the eyes and they're tell and they're telling me I love it. It's It's like, no, you don't. You told I love my circuit training. I love my, you know, beat up classes. I love my boot camp. boot camp. boot camp. You've convinced yourself that. But what if your completely conflicts with the goals and the things that you truly want and there's a better way.

You know, our next caller is Kimberly from Minnesota. Minnesota. Minnesota. Hi, Kimberly. Hi, Kimberly. Hi, Kimberly. How you doing, Kimberly? Hi. Hi. Hi. How can we help you? Um, well, I'm calling in. I have a question. Um, basically been using programs for 5 years. First of all, thank you for taking my call. Got it. I appreciate getting to actually have feedback from you personally. Um, I've been using anabolic performance symmetry, muscle mommy, maps 40 plus, the 15s. Um, and I wanted to start PPL and I'm also a professor, so I have off in the summer and I really like to run in the summer and so I was starting my program and I just didn't quite know what to do with how to incorporate some running in with the PPL.

And then I remembered listening to one of your episodes where you talked about possibly alternating weeks back and forth. Um, so I just kind of wanted to hear what your thoughts are on what would be the best way to incorporate some running into PPL. PPL. PPL. I guess either way, give us an idea of what uh would what type of running, like how much running are we doing uh would you like to do and then then so I sign up for like a 10 mile race like every fall just to kind of keep myself um kind of in shape.

And so like I'll throw in a three to four mile run on like a Tuesday. Thursday I'll do some tempo runs or some speed or hill work and then usually on like a Sunday I'll try to do the long run like increase my mileage by like a mile every week kind of throughout the summer. So that's where I'm at. Okay. So you're doing that now, right? So three three runs a week. One kind of long one tempo and then run really long. really long. really long.

Yeah. Yeah. Yeah. Okay. And you're going to be doing that now until when? Um until about September. I start teaching again in September, so it gets kind of busy, so I kind of taper off. Awesome. Awesome. Awesome. And this is for a competition. Yeah, it's I mean, it's like a 10 mile road race. It's not like anything big deal, but I'm 45, so Oh, that's cool. And that's a good distance. distance. distance. Uh, so the way you would strength train while following uh that running schedule would be more like MAPS 15.

Mhm. Mhm. Mhm. So PPL is a little is too much volume for all of that. Uh so you're not going to get the same uh performance gains in your run or in the strength training cuz it's a lot. Now you can do the alternate thing where you run one week, lift one week. Uh and that's totally up to how you feel about that. And it's also up to how your skill in running is. So sometimes people need to practice running frequently because of the skill of it.

Other times people are like, "No, my skill is good." Um and I would prefer to do a week of lifting and then a week of running. Um, so it really depends on on on you. Like how do you feel about about something like that? Would you prefer to continue to practice the running on a weekly basis? Um, I'm a former like college cross country runner. I've run like four marathons. And so running for me is more like I pick it back up like I can just like run three miles like getting on a bike, you know, when you have that kind of memory like your body just kind of goes back to it.

So it's not like a necessarily like practice of running. Um, [clears throat] so I don't know. Yeah, the alternate sounds pretty good. then alternate. So, one week PPL, one week you just do the run. Curious how that works for you. I mean, it it would be a fun experiment, but don't feel like you have to stick with it if you don't like it. So, that's what all I would say with that is like I think either one is fine. I think if you were going to do uh running every week, it would be MAP 15 like S said uh or run PPL and then go run and then run on the opposite way.

So, either way is fine, but that would be kind of the two options. If it's conducive to your lifestyle to do that and you like it, then then run it that way. Otherwise, I'd go the other direction. And what you would pay attention to is improvements in performance. So, when you get back to the running, oh my god, am I faster? Do I feel better? What it allows you to do is push the intensity on both. So, the week that's just strength training, well, I'm focused on strength training.

The week that's not running, I'm just running. And so, you kind of to push the intensity a little bit. And so, some people like that. Um, and what we've seen in in in certain studies, uh, and again, it depends on, uh, who we're talking about, is is more improvements in both when you alternate. Okay. Um, I have a second part to my question. Is that okay? Yeah. Yeah. Yeah. Um, so kind of leading into that, I know that running isn't good for fat loss. I've listened to you guys for like five years, so I I've got that down.

Um, so what I'm thinking about is my body type. I'm more of an athletic body type and so I feel like I'm very um like heavy on top. So, um when I lift and I know you can't get bulky from lifting, you've said this before. Um but I just feel um bulky on top. And my I tend to lean out in the bottom like my legs and my hips. I don't gain weight there. And so when I do lift heavy, I feel really strong. I'm strong in my lifts.

I feel good about that. But I just always feel so um bulky on top. Is there a way like a program or a different way of lifting or is that just kind of genetics and I ppl has a women's version where there's more volume for the lower body than the upper body? upper body? upper body? Okay. So, I'm using that right now and I'm in um week phase two. I'm just starting phase two this week. Okay. Okay. Okay. So, you continue to follow that and if you want to take it a step further, you would cut the sets from the upper body even more even more even more and add a little bit more to the lower body.

Transfer the volume. You've been you've been listening you said for four or five years. years. years. Yes. Yes. Yes. Have you heard me have you heard me uh tell Katrina's story of like when we Yes. And I identified with this and I'm struggling because I know like it's a little bit of body fat probably and that's like the last place I lose body fat but I just have never been able to find like the right formula. Okay. So you you that's I'm glad you've heard that so I don't have to tell the whole story all over again.

Um because your story resonates with me because that it sounds like her. She's got an athletic body. She has kind of a wider back. She was a basketball player and she leg her she had the most amazing legs. They stayed lean all the time. But then her upper body she just never felt like she always felt boxy. She hated that. It would bother like crazy. Um she loved to run. That was always her way of kind of staying in shape as a basketball player. When she put on a couple extra pounds, she'd go start doing the hill runs like crazy.

She'd lose those 10 and but yet she never could get this body. she wanted until she finally trusted me to like just allow me to to bodybuild you for a little while and we're going to abandon this running as your way of getting in and out of shape and losing your 5 or 10 pounds you want. Do you trust me? And it took us years before this. I think we're 3, five years into our our relationship before I finally got the reins. And I put her on our proper bulk of building muscle and just said, "You got to trust me.

We're going to build. We're going to build your metabolism up and we're going to do it through strength training. We're not running at all. you're allowed to walk. We can do those things like that. But I I put her on a true reverse diet in bulk and I got her all the way up to like 2900 3,000 calories from just lifting weights and building muscle. And then I cut her and we leaned out. And when she leaned out, she finally had brought her waist in. She f her back looked different than she'd ever looked.

Her arms and should like for the first time ever, she felt like I have this physique. And that's when she let go of running. That woman has not ever ran again uh other than to maybe play some basketball with my son and kids and stuff like that. She does not ever do it again because she realized how easy it was for her to just lift weights and maintain this physique that she wanted and she se kept going back in the past to the running to get there.

If that resonates with you, that is probably what you need to do if that's what you're looking for aesthetically. If you're looking for trying to build that, then I would recommend like a true bodybuilder type of reverse diet and build muscle, build the metabolism up, and then a true cut and not using running as the method of trying to lean out, but to let your metabolism do that. Hang on to that muscle you build, bring that waistline in. And so that would be my condition. Now, I know how difficult it is cuz I was married to the woman who had the trainer at her disposal and still didn't use him.

So if if you if that resonates with you, you you think you know you do it, but you know how difficult the psychological pieces, then I just recommend getting a coach through that process. process. process. Okay, what I need it would be a very well investment for you to have somebody take you through that because that's what she had to do. She had to let go of the reinss and say, "Okay, I trust you. I've watched you do it before my eyes now so many times.

It blows me away how I watch you just morph and change your body. I want that." And I said, "Okay, then you have to do what I say and just trust me." And then then I forever had her bought in. And so if you if that's you, then it would be total worthwhile investment to have someone take you through that one full cycle. And it probably take a good solid minimum 6 to9 months of coaching with somebody to really take you through that process. But then once you got that in your back pocket, and that doesn't mean you'll never have to run.

You can still run if you want to and you love to and you have a competition you want, but you can also control your body the way you want as far as the aesthetic piece and you know what to do to to get to get both. both. both. I think that exactly sounds like me. You know, what do I say? Maybe I struggle cuz like what do I ask coach for then when I when I when I you you express what we just talked about right now and they'll they'll take care of the rest.

You convey it to like you you uh and all of our our coaches are not only trained by us. They were all they all listen to every episode and and they know the story of Katrina and so they're trust me you just tell them that like I resonate with Adam's wife and her story and basketball and not being and have feeling like I have a boxy upper body and and I know what I need. So they'll they'll take you through everything. Yeah. Yeah. Yeah. So if you want uh when we hang up I'll have I'll have someone call you and they can kind of go through all that with you.

That would be my recommendation. Yeah, Yeah, Yeah, that'd be great. So yeah. Excited for you. All right. We'll see you later. Yeah. Thank you. Thank you. All right. All right. All right. Y Y Y record. record. record. Yeah. That's uh by the way, athletic uh body fat storage in women looks like that. And that's not because sports makes you store body fat that way. It's because you're genetically that's what made you good at sports. Exactly. Yeah. Storing body fat in the lower half is not good for sports.

But this is how women tend to store body fat. But then you notice with athletes, I couldn't help it. I'm listening to the way she talked about the running. I'm listening and I'm like she's oh ex aathlete. I'm like, "This sounds just like Katrina." And how Katrina felt about her body. She would always she had the most lean defined legs all the time. Just amazing. But her upper body, she just felt and then she she would start to lift weights for a while and then she'd get off because she'd feel like she got boxier and she'd be like, "That's a I already feel boxy.

It's making me boxier." And so and that's and I just had to wait until she came to me and I said, "Okay, this is what we need to do. We're going to drop all this running and we are going to literally bodybuild. I'm going to build your I'm going to build your upper body and we're going to reverse diet and then we're going to come back down way of doing it and we're not going to come down through running where you lose a bunch of that muscle that we just gained.

We're going to keep those great delts that I built on you and those lats that I built on you and we're going to lean out nicely through through diet and you're going to see your waist come in and you're going to see this this body you like. And sure as [ __ ] she never she never strapped up them shoes again. 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 was probably 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