If You're Not Doing THIS You're Leaving Gains On The Table | Mind Pump 2821

Key Takeaway

Building muscle isn't just about lifting weights—you're leaving gains on the table if that's all you do. Strategic cardio, mobility work, and recovery tools like massage and sauna can dramatically enhance strength training results. The key is using these modalities as targeted interventions, not replacements. Add 1-2 weeks of high-intensity interval training when your cardiovascular fitness limits your lifts, incorporate deep stretching when range of motion holds you back, and use sauna post-workout to boost recovery and endurance.

Episode Overview

This episode explores how different exercise modalities beyond strength training can augment muscle building and performance. The hosts discuss using cardiovascular training, mobility work, massage, and sauna strategically to overcome limiting factors in strength training. They also examine how modern society's focus on individualism and duty-free relationships contributes to chronic stress, while genuine community connection builds resilience.

Full Transcript

Transcript of If You're Not Doing THIS You're Leaving Gains On The Table | Mind Pump 2821 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

You want to build muscle. You want to speed up your metabolism. So, you just lift weights. Here's the deal. You're leaving gains on the table if that's all you do. you do. you do. Let's go. Let's go. Let's go. Oh, okay. Oh, okay. Oh, okay. You guys taking a guess where this is going to go? Uh, nutrition. Uh, nutrition. Uh, nutrition. Well, no, no, no. You're right. Yes, diet for sure, but I'm talking about other forms of exercise. other forms of exercise that uh can really encourage or contribute to or foster the muscle building process or strength training.

I mean uh sure that or other forms of exercise that can you know think about this. So here's where this thought came from, right? right? right? Okay. Um, there's lots of different ways to exercise. Uh, and they're all great for for for specific goals or adaptations and the best form of exercise for building muscles is strength training like period end of story. Like nothing comes close. Obviously, I don't think need make that case case case but can other forms of exercise be used in ways to uh encourage or add to the muscle building process?

Maybe not through the cardio like in an indirect way. Why not? Absolutely. think about let's start let's let's start there for a second because we've talked so much about how like really hard cardio training training training um can send a competing signal which is true especially long bouts of cardio like you run lots and lots of miles and you lift weights and your goal is to build maximum muscle the cardio is going to uh that much cardio is going to take away from the mus muscle building process but can a little bit of cardio uh help you build muscle through the strength training process well that's the biggest argument that people try and counter uh when we talk about that.

So there's plenty of science to support that building your cardiovascular gas tank feeds to your muscle building potential. Yeah. Yeah. Yeah. So yeah, absolutely. There there is some benefits to it. the I g I guess the the argument that I would continue to make that we've made on the show for a really long time is people tend to overdo that and underdo and leave uh basic strength training on the table and there's there's plenty to get from that well before you improve that and so it's this kind of I don't know delicate dance when I have that conversation with somebody of like what do I want you to focus on like I mean yet personally I do so that I was on the the dynam bike just the other day doing the intervals.

The assault bike. Yeah, the assault bike, right? To, you know, try and build my gas tank a little bit, you know, only I only spent seven minutes on it or eight minutes on it. So, I wasn't doing it for a long period of time. of time. of time. What's interesting about that, too, cuz you're doing like hit style, right? And so, it is a bit like of a fast twitch, like acceleration kind of stimulus, uh, which your muscles do tend to respond to. And it's it's really it's like the amount of time and the duration and and how you're like injecting that in your program.

It really could then spark like a new stimulus muscle. There's two ways that I can think about. One is through general health. If your health is not optimal and uh other forms of exercise might help with that, then that can help you build more muscle. Right. So if your if your cardiovascular health is compromised for sure for sure for sure and all you do is lift uh a few days a week and you just you just don't have good cardiovascular health that becomes the limiting factor.

Now that starts to limit um your capacity to strength strength strength um and overall health uh not being so good. The other thing is you know cardiovascular activity imp increases capillary density and blood flow um and again so long as it's not overdone um it can help. And look, I've experienced this myself, uh, not so much recently, but in the past when I was real like super like hyperfocused on building muscle. There was a point there where my, uh, stamina was so bad. Uh, and doing a little bit of cardio uh, and I did a little bit of cardio because I noticed my, just to tell you guys a specific story, it was years ago and we got into this competition at one of the gyms I was running.

It was me, the fitness manager, and one of the top trainers there. And the competition was to see who can gain the most weight uh over I don't remember how what period of time. And so we just went on this huge competition, see how much weight we could put on the scale. So we were lifting and eating like idiots and just getting as big and puffy and we didn't care. Let's just see who can gain the most weight. And I remember one of my staff members was teas.

We were all teasing each other. And one of them was like, "I bet you couldn't even do a stationary bike without getting gassed out." I'm like, "Yeah right, dude." And I got on the stationary bike and I gassed out gassed out gassed out and I remember feeling like, uhoh, this isn't good. So, I did a little bit of cardio for that, but then I noticed the benefit in the strength training. Now, I didn't have to rest as long as in between sets. I felt like I could push harder harder harder in my sets.

It became a limiting factor uh to uh to what I was doing. And the little bit of cardio actually helped me build. build. build. Yeah, I noticed that the quality of two of the output of those types of exercises and performing it. uh when you do have that type of like cardiovascular um stamina that you've built, it doesn't take much, but it does contribute towards a better outcome and quality of uh your workouts. Well, I have a really simple Well, I have a really simple barometer that I've always used personally, which is when when I'm it never happens in upper body, but when I'm training lower body, if I'm training my legs, and what's limiting me in the strength training routine is I'm g my heart rate.

heart rate. heart rate. Oh, yeah. my heart rate. I'm like, my heart rate is pounding so much from the set of squats or lunges or if I'm doing something back to back and it's not like, oh, the muscles are fatigued, which is what happens when I train my upper body. If I train my upper body, it's normally chest is on fire, palms like crazy. I need my chest, but I'm not gassed. I'm not like like I'll do some leg workouts where I'm like grabbing my and and that.

So that's my barometer of like, okay, this is where I can use I can introduce some of that to get to get get the gains out of that because that's my limiter. It's not my my my my quads aren't, oh, we can't handle this anymore. It's like my heart is going we can't handle this anymore. And now the argument, we've actually joked about this in the past, but I actually have a uh if we really break it down, like the argument is, well, then just do uh practice higher reps and shorter rest periods for legs, which will build stamina, but I would I would surmise that you probably are better off being more efficient with how you build the stamina through cardio and then going back to traditional strength training because you're right, Adam, you could do that and just push it and just be gassed out, but now your strength training is cardio cardio cardio for a while, right?

But what if instead because V2 max or quickly quickly adapts, quickly adapts, quickly adapts, it adapts very quickly. So I could easily do a couple weeks of really short interval style training like you did on the assault bike and very quickly boom, I got the adaptation and my strength training strength training. strength training. strength training. So okay, so I just want to make sure this is clear so that the audience doesn't would think that you're flip-flopping or were flip-flopping because I I still stand by the way we coach and and talk to people in regards to this conversation.

Yet, admittedly, I tell you how I how I'm using it right now. now. now. And so, you absolutely could just stay in a 15 to 20 rep range of, you know, strength training and and it'll it will get there. You know what I'm saying? You'll get there. I think a hack That's right. That's right. That's right. is for the next week or two, I get on that dynamic for 8 minute blasts. Y and by week two, I'll already be able to handle some of that. I noticed it in the first week.

Yeah. So, so yes. Um, absolutely. I think that's but again this is how I've always used cardio to me is this intermittent tool. intermittent tool. intermittent tool. I'm rarely ever am I like all the time doing it consistently. It's like I notice things in my strength training. Boom. I'm going to do that. Oh, I've got something coming up where I'll need a little endurance. Boom. I'm going to add in there. Oh, I'm getting ready to get leaned out for the next six weeks. Final two weeks I'm going to use some cardio to like shred down.

Like I've always used cardio as this intermittent thing that I pull in and out of my routine based off of that. And so I still stand by the way we've communicated on the podcast because I think the way we've educated people that have been listening and trying to learn. I think it's the simpler approach like the what you're talking about is a little more nuanced and and advanced to understand. Uh understand. Uh understand. Uh well I'm talking to the person that's already consistent lifting has a little time.

Most of the time when we're communicating this it's like average person has a tough time stringing in two or three days a week in the gym. They don't have a lot of time. The number one goal is fat loss. what form of exercise should I do? You know, strength train. But there's a lot of people who strength train whose goal and they do it consistently and their goal is to build muscle muscle muscle and because of that they do nothing else and in many cases they may be leaving gains on the table because uh they're not doing other forms of exercise to augment the strength.

Another example is like like like uh flexibility, mobility, you know, range of motion style training. Totally. you know, like if you lack range of motion or you're tight, uh, which can happen. It can happen if you strength train a particular way all the time. Could a modality like, uh, yin yoga, could that make you better at strength training? Definitely could. A guy like me for sure. When I devote one day a week to deep stretching and let's say the sauna, I notice my strength training is better because my range of motion is better and I feel better.

It's a good introduction too to those new ranges of motion before we really start loading it up. And I think that's that's one of the big I I guess like missteps a lot of times is like we we'll promote the message of full range of motion like squats, full range of motion uh exercises and people have just done sort of that limited um version and it's becomes an entirely new exercise and you know you can really like you do more harm than good if you're not like really building that up and you know acquiring that type of strength support around your joints and that end range.

But like if you start tapping into that, think about your muscles like the potential you're leaving how how much percentage like 20 30% like also you could gain by really venturing into that. To put it differently um for most people who are looking for health uh longevity, fat lo like the typical um goals and most people who are like I'm only going to be able to work out a couple days a week realistically like and I I'm only going to pick one form of exercise. I'll I'll stand by my guns and say strength training.

But training. But training. But the different forms of exercise are better at at certain types of adaptations. Can you get endurance with strength training? You can. Can you get more functional flexibility with strength training? You can. But are there other forms of exercise that specifically for those things are a little better? Like yeah, cardio will get you stamina faster. And there are forms of mobility, specific mobility training, specific forms of yoga if you want to have like a like something that you can put a label like they're better at increasing uh ranges of motion in a shorter period of time.

They're like little hacks, right? So I you know who was good at this? Um Jay Cutler was really good at this as a bodybuilder. I mean, he was famous for getting uh and he made this kind of a popular thing to get really deep tissue massage, like painful deep tissue massage. And he said that this made him build more muscle because now they tried to explain it by saying you're stretching the fascia and this that's probably not what's happening. happening. happening. What probably is happening because deep tissue massage does help with uh recruitment patterns.

It does help with range of motion. It's just a different, you know, application. He noticed it in his workouts and he got better pumps. I I stand by that the timing that I made my run um doesn't work the same. I I don't have the same success as I had without Katrina's dedication to massage me at that time. That's right. I mean, that was a that was an early period of mind pump and she wasn't full-time working for us and so she had time to to massage me almost daily daily daily and to to get those massages like I still have still have still have and it wasn't the like fufu like no sports massage.

Yeah. And obviously that's that's one of her gifts, right? That's what she's did she did her whole career whole family, right? They had the only school in the Bay Area. Like they taught it like so she's really good at what she does. Her whole family is and I it the way it sped up recovery was insane to me. And I have and I can I have such a good gauge because I know it was like before, I know it was like during and I know it was like after of like what that feels like.

And I've just never been able to to handle that level of volume of training um as I was able to handle while she was still doing them. And so, and I know there's there's other factors that played a role too, like my calories were much higher than what they were before, too. That helps. It goes, but it it's dramatically different what what it was. It wasn't just that, you know. Another example is like sauna use. Uh studies will show that sauna use post exercise boosts endurance and V2 max more than if you didn't do uh that form of exercise.

of exercise. of exercise. Brand new program bundle, the spring bundle. It's Maps Symmetry, Maps Prime, and the Advanced Training Techniques Guide. All of that is over 50% off. 147. Go to mapsarch.com. Here comes the show. Yeah. So, using a sauna postworkout, uh, studies on this are pretty interesting. Will boost V2 max more than not doing the sauna. And the sauna is a hack in that sense because it's not stressful on the body. Is that just the core warming up as a signal that it's like emulating, you know, some kind of cardiovascular movement?

movement? movement? A little bit. Yeah, a little bit. Vasodilation, Vasodilation, Vasodilation, it helps with endothelial health, uh, increasing blood flow. The heat is a bit of, you know, stimulates, you know, heat shock proteins. I mean, we could try to break it down. I can't wait till my son gets my son's getting done literally right now. Yeah. As we speak right now, it's getting all set up right now. So, it's awesome. I can't wait. can't wait. can't wait. It's awesome. Are you good about using yours? Are you How consistent?

Not mine. My wife uses ours, but when I go to when I go work out, I almost always use that you're not religious with that having it at your house. I would say would say would say when I'm home, I'm home and I don't want to like like you know, I'm not working out or or taking time in the sauna or anything like that. So, it's it's typically in the morning cuz I'll do it in the morning before I come here to work and then so it's like three days a week or something like that.

Yeah. I guess that makes sense because you uh you beat your lift so early and then you're that's it. You're like you're on you're on you're on and it's just a nice combination cuz I do it, you know, post-workout. Yeah. Have you have you considered doing it with your your one week on, one week off and and like making that part I definitely do it more on the weeks I don't live? don't live? don't live? Yeah, because I feel like that would be a great I spend more time Yeah.

I spend more time in there. Uh another form of exercise. Here's a good one that cuz we've we've kind of pooped on this one for a while is Pilates. Mhm. Mhm. Mhm. Is could I think of an application of Pilates that would help uh with strength training? I do. uh because of its end range stability that it helps build. You know, where Pilates might be a phenomenal application with strength training. Uh this dawned on me earlier today as I was thinking about this segment of the podcast is because I'm thinking of all the different modalities exercise.

I'm like, would there be benefit to this? Would there be benefit to that? to that? to that? Where is there any place for this? One of the hardest clients types of clients I ever trained ever were uh people with hypermobility. Mhm. hyper mobility is is so different and it was a lot of it was hard because it goes you have to train them in a counter way to what you normally would do. Yeah. do. Yeah. do. Yeah. So, someone with hyper mobility is like super crazy.

super crazy. super crazy. You have to limit the range of motion. And uh cuz if you go to their full range of motion, injuries, like they're going to get hurt. Uh they're just lax. Everything's relaxed. Everything's relaxed. Everything's relaxed. Pilates with it short, you know, kind of pulsing, you know, exercises at end ranges of motion would be excellent for somebody with this hyper mobility who's who's strength training, who finds that they get injured when they go astrass and squats and stuff like that. You're really trying to condition to become more rigid.

That's right. In those ranges of motion and it would be something because because with hyper mobility mobility mobility uh the limiting factor to strength gains for them often times is pain. And it's tough because everything they see on on social media is like here's a full range of motion. I think the I think that there's I think I can make an argument and a case for almost every modality you're think you're thinking about. Um the reason why we and I'm sure right now people are all scratching their heads because you're you're saying all these positive things about Pilates, you're saying all these things about cardio.

The reason why we don't is the the nuance that comes with that. Uh rarely do I meet somebody who I think has the perfect balance of Pilates to their strength training routine and everything else that they're doing. They're all in on Pilates on Pilates on Pilates and their goals. Or the person who who utilizes cardio to increase V2 max so they can then get more out of their workout is a cardio junkie. It's like or the you know so it's like or the person that is into yoga yoga yoga talking about anomalies.

they they call themselves a yogi and they do it three to five times a week and uh little to no strength training with with traditional right and so you know it's it's it's tough to on a podcast without the specific this this is why if you if you're really always really interested in my opinion on our strong beliefs on all these different modalities that people ask direct questions like that we answer generally is listen to our live callers because now we're talking to a specific Yeah because we're talking we we just had a live caller the other day that I remember I I specifically remember telling her like, "Oh yeah, do your Pilates one cuz she loves Pilates, but also listens to the show and hears what we're talking about with strength training." So it was like I think we were prescribed her two days a week of full body strength training, one day of her Pilates and then encouraging walking the rest of the time.

So, you know, when when you have a client who's sitting across from you and they tell you they love this thing or they feel so good when they do it, I would never tell them never do that or oh that sucks or it's terrible for you. It's like like like especially when they're moving their body, they enjoy it. It's like they're going to repeat it. That's all factored in. But if that same person is like, I do Pilates three, four times a week and my goal is to build.

I want to build my butt. I want to build my butt and I I wish I had a little more shape to my shoulders and like I want to lose some body fat. Well, it's like, well, listen, when it comes to reducing body fat, sculpting your butt, sculpting your shoulders, that's not the best form. Um, this doesn't mean that you have to get rid of it, but I'm saying that let's why don't we use the right tool for the thing that you're telling me about. We'll still include the thing that you love a lot because I don't want you to lose that.

I think that's important. And so, the prescription looks something like that. 2 days a week, full body strength training, do your one week of Pilates that you love to do and it has lots of benefits. But now, the majority of your work is utilizing the tool that's best suited for the things that you're telling me to. And you said back to me, "My body's perfect. I don't want to change it. It looks exactly how I want. I love my body fat percentage the way it is and I really love doing Pilates, but I hear you guys talk [ __ ] about Pilates.

Well, don't stop it. Keep doing it. You have the you have the aesthetics you want. You feel good. You love doing the thing. But it's people come to us with specific goals and then they they want to shoehorn it into the the class that they love or the modality that they enjoy. And it's like, okay, well, you got to pick and choose. is either do the thing that you love and just and love it and enjoy the benefits that it gives you or if you really want the thing that you're telling me and describing to me this look or this performance or whatever it is and then I tell you that's not the best tool for it, don't get defensive like I'm attacking your modality.

This is the beauty I think in art of uh coaching and personal training is that there's lots of nuance and conversation and it's and it's and it's depending on the question. You can have a very specific question for a specific goal and then I'm going to give you a specific answer. But uh but it it doesn't always apply to everybody because people have different goals, different personalities, and there's different applications. And so I just thought, you know, I there's there's probably a segment of people listening who are super diehard strength training, which is great.

That's me. Uh who might be leaving uh progress on the table because uh they're not using these other modalities to augment. Yeah. And and you could definitely augment strength training with other forms of exercise and find that strength training become far more effective. So I got a study uh for you guys on fish oil that Max Luger just posted. Oh, really? Oh, really? Oh, really? Yeah. Which is really cool. So relatively new or what? New one. Okay. A new random randomized uh double blind trial found that taking omega-3s daily for 3 months significantly improve stress, anxiety, depression, sleep quality, and everyday memory in adults with psychological distress.

So people who are stressed uh who have a lot of stress in their law life either due to work or sleep issues or kids or whatever, taking uh a daily intervention 500 milligrams of EPA, 250 milligrams of DHA improved nearly every psychological measure that the researchers tested. Interesting. Interesting. Interesting. A a what a just a wonderful inexpensive healthy supplement that you can that you can take that will help your brain. By the way, this also it's also great for your blood lipids. It's great for uh muscle function, overall health, longevity.

It's like one of those one of those things that's probably for most people, I would say it's a it's it's in the top 10 for sure. the top it's in the top 10 for sure. Sure. A lot of people are deficient. Well, it seems like we're we're moving more and more in that direction with the the type of stress that people deal with. It's so funny how as a society we've we've flipped in the last hundred years. We had we were we were much more closer related 100 years ago to like how we originally evolved which is the stress yes acute like war you know what I'm saying like this is like crazy right stuff like that and I mean and but today it's not like that it's uh political drama and just staring at your screen and intaking all this negativity and political divisiveness like it's this lowlevel chronic stress all day all the time that I think people don't perceive as bad because it's not as scary as a bomb's coming, you know, but it's more it's consistent in all time.

It's so wild you're going there. So, before I do though, I want to recommend that people cuz fish oil uh isn't all the same quality. Often times it's rancid. It's not high in, you know, the Keon is the best. They have really, really good fish oil, super high quality. So, people listening because you can go to the grocery store and get do that poke test. Yeah, dude. if it smells fishy and like it's probably rancid. Uh and you can go to the grocery store and get like their brand of fish.

You can buy fish oil anyway. It's not the same. It's not the same. So, all right. Uh it's wild that you just said that, Adam, cuz I'm I I was just listening to a book today that talked a little bit about that. that. that. Yeah. Yeah. Yeah. And I think what we've been doing is placing the blame on the type of stress and not on something else that's been missing in our life that we used to have that made it made us so resilient. M so it's not this stress as much which we're pointing to you know this lowle constant stress people texting me emailing me I'm busy all the time you know versus back in the past like you said you saw a line I know where you're going I'm going to so it's it's okay so trip off this so here's what led me down this um rabbit hole so there's this like interesting phenomena that was studied with uh war veterans so people would serve and when their time was up they'd go home and a significant percentage of them would reinlist to go back.

Mhm. Mhm. Mhm. And they were studying this like what why would you want to do like why would you go back to living in the barracks eating military food potentially being in danger? Why would you trade being at home or being in society? Like what's going on? Mhm. Mhm. Mhm. And so what they found was uh it really had to do with I'm going to loosely label it as community. Mhm. Mhm. Mhm. Because they had community. So here, so this is what I wrote. I literally, this is a quote from the book.

Okay. What? And there was a researcher. I can't remember his name. Uh I'm going to find his name for you guys. Uh he's he's a American researcher, Japanese name, and I think I was telling you about it uh today, Doug. Wasn't I giving you a little bit of his name? Yeah. So I'll get his name here in just a second. Here it is. Um his name is uh Shina. Let me see. I can't remember. Sha something. I'll find it. But anyway, uh he did a big study on this and this is a quote.

He said that in modern societies, people now pursue what are called duty-free relationships. So dut duty-free relationships are like relationships that don't require a lot. a lot. a lot. More like an acquaintance. Yeah. It's like we're buddies, we're friends. It doesn't require a lot of responsibility and help. We're not like doing life together. It's just like, hey, what's going on? And then and then I'm isolated out and that's it. that's it. that's it. Yes. So these relationships and they also are pursuing subjective forms of well-being which are based on things like self-esteem and the verification of the individualized self and they're discarding interpersonal forms of well-being based on social support and community.

M community. M community. M so what they find in these studies is when you have real community and connection connection connection Mhm. Mhm. Mhm. where you're actually doing life with people where people know about your challenges not just the surface stuff like we hang out on the weekend here and there but like actually like we're we're helping each other we become very resilient like super resilient. So you look like older societies were like you know World War II you know London getting bombed. getting bombed. getting bombed.

It's a lot more intense of a relationship for sure. It it takes more work. takes a lot more work, but the payout is much greater, I'm sure. And I've heard that from veterans that uh you know, it's like they leave their brothers out there and it's like they just long to be back with them. It's like a purpose that's not matched, you know, in civilian life. Yeah. His name is Shigahiro Oishi, uh who wrote this and he talks about how um it's just kind of organized this way.

And I think some pe a lot of people can kind of relate like a lot of people that live in neighborhoods especially out here in California like you don't really know your neighbors. You might say hi to them or whatever. Yeah. Yeah. Yeah. But back in the day like you did life together and if your and your kids would go to the neighbor's house and then you guys will help each other and someone's sick and let's all bring them food. And now the drawback of that I guess you could call it a drawback which is what we all run from is like they know your business business business and you know you want to kind of be like left alone or whatever.

I mean, people used to knock on people's doors without calling. calling. calling. Yeah. Yeah. Yeah. They would just knock, "Hey, what are you doing? Come on." If someone knocks on your door now without calling, you're like, "What the hell?" Like, don't answer the door. Nobody text. text. text. They go in and borrow stuff from your refrigerator. Like, dude, was open. was open. was open. And so, what he's saying is that modern societies, which is focus on uh individual pursuits and this kind of like uh individualized kind of society.

He's like, "We live in and now we live in in societies where the majority of the people that you run into are strangers. The vast majority are strangers." strangers." strangers." I mean, social social media is like the junk food of connection. Totally. Totally. Totally. You know, and and personal connection with neighbors and relationships is like the slow way of cooking real food. Yeah. Yeah. Yeah. You know, it takes time and it's Yeah. It's work, it's effort, you know, it's like, but it's it's way better when you do, you know.

But I I think that's just what has happened. It's so quick and easy to just and it's funny because I think the the younger generation that that grew up with it thinks that they're more connected because at at the touch of their phone screen they can be talking to their friend who's a stayed away or at all times they can be DMing back and forth throughout the day and not see them. But there's there's something that's missing there's without that that human touch. I mean I I don't I mean obviously uh we feel strongly about this with the decision of the business in the last year of just we're going to it's like there's going to be a clear divide.

There's going to be people who going to say just like there is with junk food, right? They're going to be like who cares? I like the way it tastes. It's easier. They don't know my drama, my personal issues. Like I don't care. I'm going to and they're going to go all in on that direction. And then there'll be other people that value the whole foods and the slow cooking process and that and go like I want human connection and places in my life where uh I can do it the oldfashioned way or get reconnected to a human.

Um I'm going to and I'm willing to even potentially pay more money for that and do that. And I think that we're heading very quickly in that direction where most things will be like I mean we were talking off air and so curious to continue that conversation like you know we think that personal training happens to be one of those professions that you really value the interpersonal connection like in fact so much that you can be kind of an okay trainer uh and uh but people keep coming to you and they love you right and what I mean by okay and what I mean what should def let me define okay better because the you're you would still be a good trainer.

You're just good in different way like you're not the the most educated programming. programming. programming. Yeah. You're not the most knowledgeable uh but you're likable and and people like coming to you and which is probably the number one uh trait a trainer can have is to be likable and you could have a decent business. Now throw in some experience and some real serious knowledge and you become extremely valuable. But what professions do you what else do you see like that and what other ones do you not see?

One of the things that we were talking about cuz I know your family is uh deeply in the finance world. finance world. finance world. It's like It's like It's like and they're so mad whenever I I know they are, but it's just like I'm with you on this. Like I don't give a [ __ ] about my finance guy so long as he brings me back more than 9%. You know what I'm saying? Like he could be a dick. He could he could be a dick. He could be like it's so impersonal to me and but it's like yo we did 13% last quarter.

I'm like all right keep going guy. You know what I'm saying? I don't care. The argument I made to them was I said, you know, when you work with a per because they're like, oh, personal training AI is going to be. And I said, listen, every time you work out with a trainer, you spend an hour with them every time you work out. Mhm. Mhm. Mhm. Every time you make a trade, your client isn't sitting with you hanging out for an hour. You might meet with them once a quarter.

quarter. quarter. Yeah. Yeah. Yeah. You might do it in in your sleep. Well, listen, just just to play out their argument, I don't disagree that there there'll be some people who are like, I just want the result. That's right. I ju tell someone to to check all my all my aura ring, track all my data, tell me what I need to eat today and and that's all they want from it. But I'll tell you something right now from someone who trained a lot of clients and been in this business a long time.

80% of the clients aren't that. 80% you felt more like a therapist and a friend. friend. friend. That's right. That's right. That's right. And so yeah, the 20 There's the 20% that were like, "Yo, Adam, I got 18 weeks. We got to look like this. I got to do this. Tell me exactly what to do. Don't do it." That guy probably does pay for an AI that's a quarter the price of what I would be charging to get lay out the perfect blueprint for what he's gonna do and he's gonna fall through.

But that is such a small percent of your of the client. I'll argue this that in a society that's that's just running towards uh you know lack of community because where do people find community now? Right. It used to be your neighborhood, your church uh what is it your like city you know meetups or whatever. Yeah. like that doesn't really happen anymore. I believe gyms uh are going to be a great place uh to find it where you have great culture, you know, everybody, you work with your trainer, and I think people are going to be and because people are so still they still want to look good.

They still want to get fit, they're still going to go in that direction. What was it Arthur Brooks said the other day? I heard him say something. It was the first time I heard him say that that uh what activism uh replaced it was something around motherhood. Huh? motherhood. Huh? motherhood. Huh? Probably motherhood. Probably motherhood. Probably motherhood. No, it wasn't motherhood. But it was something else. I wish I remember what I want to say. It was it was either church. It was something more related to church community that direction cuz you have this sense of belonging towards a better higher cause.

And so that's like why there's such a high level of activism is because there was such a low level of that. I wish I remember but he the way he articulated was the first time I'd heard him say that. I'm like, "Oh, I got to remember that." That was a really interesting conversation. But it's really interesting again to look at like cuz uh I've already been kind of looking at this research and it just it get keeps confirming it like what is it about stress? Why are we suffering from all these effects of stress?

Is it because we're bombarded with stress? And the old I guess the old message was it's the type of stress and it never goes away. And I I think that's part of it. But then you look at the the data and you see some people are just really resilient. resilient. resilient. And it's like why are they so resilient and it's it's because they have tight community and a higher sense of purpose and suddenly they can handle way more stress. Do you and I got to tell you this my dad the way he grew up they didn't have social media.

They didn't have constant reminders. But he didn't grow up without stress. I'm going to tell you right. They were poor. No, it was it was he was working since he was nine. Sometimes they didn't have food. Like that's really deep stress. Your tolerance just like a muscle. But he but he he speaks so fondly about growing up because the community was really tight. You know where he grew up was really tight. Everybody knew each other and were with each other all the time. And it just makes you super resilient.

And I think that's the big Well, you also there's other so many factors too. I I shared a clip from uh that minimalist podcast about isn't it wild how we we have the the the poorest person has more than what kings and queens had. queens had. queens had. Oh yeah. Oh yeah. Oh yeah. Just cuz it didn't even exist, right? And so you know and and so the real secret is is is appreciating and loving what you do have versus always focusing on what you don't have.

And I think that the halves has happened so fast for us in for so long that like people have become numb to like going like do you know that literally just like what a few hundred years ago uh having warm water when you wake up every morning before work was like mindblowing the fact that we like place in the world where that's still the case. the case. the case. Yeah. Like that's crazy. That's crazy that every almost almost everybody has that as like a a base a base ne necessity thing that they have which that would have been the ultimate luxury at one point is to have you turn on a faucet and instantly every cuz every morning you got to bathe or shower.

Most people probably been doing that for a very long time. You just walk over and you at your your house that's so small or doesn't have this or doesn't have that only has one television in. You know what I'm saying? My dad was a teenager, like 15, 16, and he at the time he's like deep into work, so he's like full working, whatever. His mom would warm up water and fill up a bathtub and just keep filling it with pots. That's how I used to do it until it was warm.

And then he's he jokes about it, but he goes, "We would all use the same water." Yeah. And we'd start with the baby and we'd end with the dirtiest person, which typically was me or my dad cuz we were working. So, it's like the baby, then the next person, then you end up you go and just dump the dirty ass because he can't keep having water. water. water. They can't keep having warm water. But, yeah, it's really interesting because uh uh my friend Chuck really talks about this.

He's good at this cuz he's done lots of mission work. Um and so he's gone places where he doesn't know anybody and he talks about this like you got to go do work. You got to got to you got to go do work. You got to go and actually make friends. You have to go and be a part of a community. It doesn't just happen by accident. You have to go and he actually talks about this. He's like, "Oh, yeah. I I'd see some people that I'm like, I want to be that person's friend.

And I would like consciously put the effort in to be their friend and build community. Nobody really does that anymore. I think we just kind of like except to fall into it. We're also you're I mean we're you're you're talking from a place of being in the Silicon Valley, which is probably the worst. One of the worst. Yeah. Cuz there's places in the I mean even in my little pocket. Did you say who was it that you know that live moved? My sister. My sister. My sister lives in the the like deep part of the or mid middle of Texas and uh out out in the middle of nowhere and like the whole neighborhood every Friday is on the front lawn like the whole neighborhood and they all barbecue and they got their little lawn chairs they fold out and everyone's just kids are running around on their bikes all over the place and that's like every Friday like every Friday it's a thing that everyone's doing and it's normal and it's not like you need an invite or a flyer goes out it's like it's like it's just expected that that that feeds your soul.

Yeah. And and so there there's communities like that. I mean I like I I feel really cool about the place. I'm in a little culde-sac. Um they're all a lot of pe all my neighbors are older, but they're all they all go out and do their own yard and they all know each other. My ne one of my neighbors has eggs, he comes over probably once every other week and drops off extra eggs to us. I got another neighbor that you know older. Anytime we see ambulance or anything coming in and out there with his wife, one of us is over there asking if we can take someone.

So there's a there's that s I mean that's what's also what drew me there. Like so cuz you don't see that. I also have lived in many houses before that that I lived I lived there I live there I remember our our our condo that Katrina and I lived in when we first got together or shortly after I lived there for two and a half three years and I never met anybody anybody anybody any neighbor next to me and we were connect our homes were connected how like we literally could walk out doors and like 5t away and like I didn't know their name who like nothing it's like a total commuter mentality.

Like even the schools, like when I was at San State, it was like you just show up, you do your thing, and you peace out. Yeah. And nobody's staying to hang out. And like the only ones are the artificially manufactured ones like the fraternities, the sororities. Like that's the only way you could like build any kind of community there. That's just like kind of a conundrum here in this area. I was thinking too while I was listening to this while I was listening to this study I was thinking of like my own tendency and I think this is natural for people because I'm like you know why are we moving away from it if it's so good for us us us why did we move away from it and I think it's because it takes work like to give you an example if something's happening to me personally and I'm struggling right and you come up to me when you guys come hey S what's the matter I don't want to talk about it leave me alone and and I genuinely want to be left alone but then as a good friend you see something's you're going to kind of corner No, no, man.

You got to talk about it, bro. And I might be resistant and I I don't want to talk about it, but then afterwards, like, man, that felt good. good. good. So, I don't I don't think it's just that, S. I also think that it it falls in line with a lot of the other things I I try and defend with where we're currently at. Um, we haven't seen the fallout enough yet to course correct. Yeah. Yeah. Yeah. So, we the I we're still in the middle.

I mean, what? iPhones been out for what, 20 years? 20 years? 20 years? Has it been that long? Really? Really? Really? Is it 20? Actually, I think two decades already. already. already. Yeah. Yeah. But that's not a long that's not I mean two first one two two decades is not a long time. First of all, it took the first 5 years before people started to really even adopt it. So it's really only 10 15 years that everybody has kind of adopted it, right? And social media came what maybe 5 10 years after that.

So 15 years somewhere around there. So we we're and and it's just now becoming a conversation, you know, I mean to the point where when I was first bringing it up just what eight years ago tease, nobody knew about those books. No one was talking about that stuff. So the fallout hasn't we and there's not enough communication and there's not enough to see like, oh wow, this shit's kind of messing us up. You extend that out another decade or two and it'll course correct. I think that people will be like, oh wow, like and then and it starts starts starts I think it's starting to happen.

And I think Gen Z is kind of figuring it out a little bit with if you see what kind of they're trying to Yeah. I think they're all kind of like, okay, we need to like hang out with each other. Uh millennials really had it the worst because they grew up with it right in the middle. Yeah. Well, to the point where I remember hearing things uh that were like you if you're if you don't learn it or you don't figure it out, you'll be behind.

And so it was this idea of like, oh, give your kid this this tool right away so they could figure it out cuz that's everything is going to be and there was some truth to that. Everything is built off of that is surrounded around that and and the kids that don't know it really inside and out probably are doing okay business-wise related to that, but we didn't know what the ramifications uh of that were long term. And I think we're we're starting to piece that together.

I think so. think so. think so. Extend it out. And I bet you you see more and more family. I was going to ask you, Adam, uh, as you were talking, you you I I remember what you were saying off air about, uh, the Calm and Sleep from prescriptions. from prescriptions. from prescriptions. Yes, dude. Yes, dude. Yes, dude. So, I I tried it, too. Have you tried it? it? it? I haven't tried that. I've been doing the methylin blue quite a bit, though, bro. Fire. bro.

Fire. bro. Fire. It's fire. It's fire. It's fire. Yes. Yes. Yes. I I It's actually really like effective. What What was the name of What What was the name of So, the sleep one is No, no, no. The uh the doctor who we had on on on Oh, god. Oh, god. Oh, god. I know he hasn't aired yet. Dougle. I I want to want to want to Dr. Sh. Um, let me get his name here. I have it right here. Cuz his episode hasn't aired. Dr.

Scott Sher, I think that's how you pronounce his last name. So, Scott, it was Scott. That's what I was looking just for. Sher Sher, I'm not sure. So, Dr. Scott, yeah, there he is. The actor he he came on the show one was great interview. So, look forward for the audience to hear that one. That's great. great. great. That's some good information. So, good. So, good. So, good. Yeah. Really, really good. And, uh, set me up with a stack. uh he knows obviously I've been working on my sleep and so I've been sharing my sleep score so people have been seeing I've been I first time in my life I've ever hit 90s so I' I've had two 90s now so I've had a 90 to 92 legit so I consistently I'm in the 80s which in the past never was hitting in the 80s I still have my occasional if I I had alcohol like four or five nights back and that did disrupted my sleep I had a not the greatest score but man that stack like you feel it like I I I'm such a fan of supple ments that you know me I'm so skeptical.

Yeah. Yeah. Like I like there's not a lot of things where I'm like oh yeah I feel that it's and it was measurable on your very measurable. very measurable. very measurable. Yeah. So I did the so the calm and the immune one have an extract or or compound from cortiseps. Uh it's good for immune system but it also increases REM sleep. So I did just that. I think it was immune. So it's not even supposed to make you sleepy. In fact you could take it before you work out for uh athletic performance.

You could also take it before bed because it boosts REM sleep. And uh I definitely woke wake up more rested. rested. rested. So I took a half of the calm and it's called a torch, right? Troy. I don't want to say to I want to say torch. Troy. What is troi? What does it mean? You can do a subling. Yeah, you can do something. Is that what that means? A troi is something that dissolves in your in your Oh, you could just swallow it, too. Yeah.

Yeah. Yeah. Yeah. So I I took but it hits faster if you if you did so and I I so I did like that it does have a I mean it has like a mouth numbing feel to it. Um so I took a half of the the the calm and then the sleep I think I took a full uh and yeah within 30 minutes I felt like oo yeah it was nice. So it was really nice and I had a great I had a good good sleep too.

So I am I am definitely a fan of of the product already and and a fan of him. I really enjoyed that podcast. So, that was a really good one for sure. I uh I learned something really interesting uh the other day and then I confirmed it with a friend of mine. So, I was out to dinner uh with my friends Griffin and Katie and they have a son who's uh autistic. So, have you guys heard of autism fever? Autism fever? No. So, parents will report this and there's studies on it uh and I confirmed it with them.

So parents with children with autism will notice that when their kids get a high fever, their symptoms of autism like almost go away. Oh, interesting. Oh, interesting. Oh, interesting. Wild. Wild. Wild. Look it up, Doug. Type in autism fever. Never heard of this. Yes. And so I brought it up. We were at dinner and they were talking about their kid. They're great great parents. Such they're they're awesome people. Griffin is like, bro, he's like one of these people I could talk to and get like super deep on pretty much any topic.

He's like one of those guys that like will have a quote from a book for every conversation. He also loves conspiracy theories. So if you ever meet him, Justin. Yeah, bro. Oh, he's he's on that level. level. level. But we're all talking and I'm like, "Oh, I read about something called autism fever." And his wife looks at me and she goes, "Oh, it's a real thing." She goes, "When my son has a high fever, suddenly he's talkative. He's making eye contact. He's like, "What?" Yeah. Yeah.

Yeah. And so they don't know why. Wild. They don't know why or what's going on in the brain that causes that, but it's this it's a it's a documented phenomena. And I think it's so interesting and I'm like I like what is happening? happening? happening? Yeah. Yeah. Yeah. All right. All right. All right. During a fever that is with with an autistic kid, is isn't the brain like hyperactive? hyperactive? hyperactive? Good question. I don't know. I don't know. And autism is such a wide spectrum. You wonder if it kind of shuts down a certain like it downregulates or something like that because you're you're got a high fever or something like that.

Maybe slows that down or something. I don't know, dude. I don't know. I wish if it interrupts. Yeah, I'm not able to cast right now. Um but recent research suggests fever causes immune cells to release molecules like IL17A like IL17A like IL17A which interact with a specific brain region involved with social communication. communication. communication. That's what it So you would you would think that you could think you would think that you could take like a peptide or something that would release it. Well, I think that they're look they're researching this and it could potentially lead to a treatment.

Sounds pretty promising. Yeah. It was just wild to meet someone and she's like oh she's like that's crazy. She goes he gets a high fever and suddenly he's like that's wild. that's wild. that's wild. It's like his symptoms are gone. How crazy is that? My little nephew taking I can't imagine having an autistic kid and then all of a sudden that when when yeah they're sick and then they're like all of a sudden like awake can communicate the better than they can. can. can. Weird. Totally.

I know. Interesting. That's super That's super fascinating. All right. Something else that's interesting that I learned about uh animals that Justin loves this stuff. Yeah, dude. Yeah, dude. Yeah, dude. Hippos, do you know what body fat percentage hippos have? Cuz I I think they're they look like they're No, they're like they're solid. Huge muscular animals, bro. They're 5%. No. No way. Yes, they are. 5% body fat. Over 65% of their body mass is muscle alone. Just for context. No, sir. No, sir. No, sir. The average man is 40% lean muscle.

So they have tons of muscle and they're big animals. animals. animals. Well, I mean they're literally the most vicious, violent animal. Like if you pin them against anything, they'll win. So I I'm like, "Yeah, but they look chubby." It's because most of their body fat is in their super thick hide. So they have really thick skin that protects them. protects them. protects them. So they look kind of like they're, you know, like chubby animals, but but it's not. I looked up a picture of a hippo with the skin peeled off.

Husky. Husky. Husky. They're just, bro, it's just they're they're muscle machines. Yeah. They're super. If you look up a picture of a hippo, he's thick he's thick he's thick without their skin like like they could do like a drawing of one. Bro, it looks like a like a like a It's a tank. Dude, I have some 5% body fat. 5% dude. 5% dude. 5% dude. Animal news for Justin. You know how much sperm that a whale ejaculates? You mean semen? Sperm is what's in the semen.

I heard you say this earlier. It's disgusting. 40 gallon whale. 40 gallons, dude. Yeah. Why? I don't just That's so much. much. much. 50 gallon drum. That's crazy. I wonder if it's a a lot at once or it's a long time. What would your guess be? I feel like this is a challenge. You have to Google this. What do they call Doug? Look up blue whale ejaculation. Yeah. Is it you think it's a Do you think it's a long period of time like Jack like Jack like Jack or you think it's just a lot at?

No, I think it's a lot at one time. Yeah. Yeah. Cuz a whale it's a blue whale, bro. That's the biggest animal in history that we know of. And so a blue a female blue whale, you know, has probably got a big, you know, vagina. know, vagina. know, vagina. I feel like that'd be like the worst episode of Fear Factor ever. This is This is your best way. Now you have a blue whale. Have you ever seen You ever seen them talk about how big a blue whale penis is?

It's gigantic, bro. Okay, show up. Doug, how big? Don't act like you never Googled this. Googled this. Googled this. Yeah, Yeah, Yeah, exactly. I don't know where to search. Is it the biggest of Okay. Okay. Okay. all animals. It has to be the biggest animal. I don't know. So, this is Yeah, this is pretty interesting. Blue well semen capacity is enormous with estimates reaching up to 475 gallons when fully emptied. Uh, so they do not necessarily ejaculate all of it at once. Thank goodness. Thank goodness.

Thank goodness. Anyway, Anyway, Anyway, yeah. Excessive. Yeah, I was going to say say say that's disgusting. 40 gallons of it. Sometimes you get like sea water in your mouth or mouth or mouth or Stop. Yeah, that was actually the meme that I read. So, by the way, their penis is 2.8 m long. How How many feet is that? Cuz we know it's three feet 3 ft. So, 10 probably 10 ft long. Yeah. No 10 between 8 and 10 ft. Yeah. That's how big their wing is.

Dang. Dang. Dang. Yeah. So, a meter is a little bit longer than a yard, which is 3 ft. Multiply that by that by that by 2.8 by 3 around nine or 10 feet. Wow. Wow. Wow. Jeez. Jeez. Jeez. Wow. That's a That's a That's a mad hog right there. Hey, are you uh this weekend you had uh your first soccer game? Oh, my son. Dude, it's the funniest, bro. Watching 5-year-olds play soccer is just just just it's hilarious. it's hilarious. it's hilarious. Well, so my son, he's he's so cute, right?

He's he's kind of like anxious or whatever, but he's doing it and uh they start the game and he's running like he's running. Okay. Yeah. Yeah. Yeah. And he'll run towards the ball, but as soon as the ball gets close to him, he runs away. runs away. runs away. So yeah, dude. So So and it's funny, too, because the ball will get near him and he'll look in another direction and just run. And I'm like, is he scared of like does he not know what to do?

Is he like afraid to like engage? Yeah. Yeah. Yeah. So like the whole game was him running around the ball and away from the ball. And then if the ball accidentally got close to him, he'd run in the other direction. And I'm like, "The ball, focus on the ball. Hit the ball." And he's just running around. Yeah, cuz you always see a cluster. Like there's no actual positions at that level. Like everybody's just, you know, moves with the ball wherever it goes. He's going around, bro.

He's It's not like he's like, you know, sometimes kids will go play in the grass or play. No, no, he's just he's running, but he's just running. That was Ethan. He was just like like oo a bee, you know, then he find a stick and be like, get through the ball. You know, it's just funny cuz I I I sent you guys a video. It's just the ball comes and he just runs away and runs makes a big circle around and then comes back over here.

Oh, ball's going to be near me. Walk around around. I'm like, "Get the ball. Get the ball." You ball. Get the ball." You know, that's know, that's know, that's just Yeah. And afterwards, you know, I don't want him to feel bad or anything. And so I'm like, "Hey." And so his mom is really good. Jessica's really good cuz she's like, at first I was like, "Does he know?" Yeah. Maybe he's just not. So he doesn't know. It's know. It's know. It's No, she called it. She says I think he's he doesn't he's scared to engage with the ball because he doesn't want to be the one to do it or whatever.

whatever. whatever. The pressure of it. Yeah, I think that's what it is because he's he's paying attention but he's like he's he's obviously avoiding Yeah. Yeah. Yeah. Oh, wait till kicking the ball. Wait till it unlocks for him cuz he's he's that kid. He uh So, this is the same age. I don't know if you remember me telling the story on the podcast when I went and saw my godson play. He's the same age as really. It was his first year of playing soccer. And I remember getting ready to go watch him and I'm like, "Hey, you gonna score a goal today?" He's like, "Yeah, how many?" And I'm like, "Oh, we're gonna do more." And I said like, "Okay, how about three?" And he's like, "How about five?" He scored six goals.

I was like, "Yeah, just a little." Same thing though, just fast, but only he wasn't afraid of going to the ball. He just get out in front of all the kids. It was just like one goal after another. It was wild. I have a soccer story from with my son this past weekend and just freaking broke my heart, dude. I'm like, "Of course this is this is going to happen, right?" So, we're at a birthday party. There's uh it's a big birthday party, like 70 people there.

Jumpy house, tons of kids, all ages. And uh this is Max's best friend who loves sports. They got two go uh goals set up. And this and there's there's kids there from their traveling. They had their traveling. They came straight from their traveling soccer. soccer. soccer. It's like serious. Yeah. Yeah. They're like these kids are three years, four years older than him and they're like I mean they're making moves and and and my son's like not interested. like he played in the jump house when it was just him and Julian.

Then all these kids came and then he's like coloring on the bench and he's finally like, "Hey, you want to go to No, I'm good, Dad. I'm doing my thing." And I'm like, "Okay." And so finally after all like kind of the older kids were playing uh uh done playing soccer, the they all went in the jumpy house and then nobody was on the on the lawn. And I said, "Hey, do you want to go kick the soccer ball with daddy?" And he's like, "Okay, yeah." I was like, "Oh, cool." So he go get him I get him out there and we're kind of kicking around and there's a kid in his in his grade that's uh like he's like this little tiny little short kid but he's like a phenom.

Everyone talks about he plays baseball, soccer, everything. He's like really good and he's like this little short little he's smaller than Max. And so he comes running out. I'm like okay cool. The three of Max is like cool. Obviously kid looks little him. Let him. And so we're we're we're playing and Max is trying to get for me and I kick it over to that kid. And so Max turns around and that kid just plants and boom and launches it straight into Max's chest. Yeah, it's a soccer ball, but I mean it was like a it was and I knew right away and I'm like, "Oh man." And I see my son, he turns around and you could just tell he's trying not to cry everything in him and fight his emotions.

And he just like head down comes walking into me and he's just and you and you could tell he's trying to fight back crying. and he starts crying and I'm like, "Dude, what is the chances of like I get him out there for like 2 minutes and he gets blasted like literally right after we started right after we started playing." I'm like, "Dude, the I'm never going to get this kid to play sports, dude, at the at the rate we're going, dude, the luck that we're having." we're having." we're having." And you could tell he was like I could tell like he's he was trying to control his emotions.

And we sat down and I said, "Hey, man." I said, "Did that hurt or did it just scare you?" And he's like, "It scared me." Cuz it damn it was a soccer ball. So, and as a kid, it wasn't like an adult, but the kid did. Definitely. Definitely. Definitely. Plus, when you're that little and something like that happens, uh I'm sure I don't know if you've seen this, but they get embarrassed. Yeah. Yeah. Yeah. You know what I mean? That's part of the tears, too. Like, uhoh, I fell.

Everybody saw me or whatever. Yeah. So, I was just like, God, man. Oh, get him out there. I get Yeah. The whole time all these big kids are playing, nobody gets hit with the ball. Nothing happens like that. Max goes out there the first literally within two minutes. little and the kick it was like I mean the kick great kick. I mean what a great kick. I mean he a I mean what a great kick. I mean he planted put his foot right into that sucker and it was Max was just in the wrong place and it just pelted him right in his chest and launched off of him.

Oh man. Oh man. Oh man. It's funny we got like cuz sports themselves they've they've been bringing so many different like lessons and challenges like for me like going revisiting this through my kids. It's so different and you think it's going to be like a similar experience and like you remember all the fond memories of like where you got you know from all of those uh you know those hard things and and struggles that you faced and all this stuff and uh and even just like right when I think I'm like a dude we're we're getting it you know and like I got him in a new sport and like the very first I think I might have told you guys like he scored like right away in lacrosse and I was like so pumped cuz I was like I needed a win for cuz he's been fighting me about this sport the whole time and it's like and he's still like and he he keeps coming back and is like like I dad I don't like this sport I don't like it it's not a fit for me and he's like and I'm just like oh and I just had to like walk off and like trying to like really see like well you know is this is this something that like I need to like you know override his his want to do it just so he gets the experience or or like what what is the replacement of or what?

And so he actually it was good. It was he came back to me with like some options. He's like here's actually what I would be interested. I I love football. He's like I love like flag football, but that's the only sport so far out of all of them we've tried that he's like stuck with. And then he was like I really want to like ride my bike and like you know get competitive with that and I really want to do boy scout. And I was just like, really?

Like I had no idea, you know, that was such a left field thing for me. But I'm like, well, that is actually kind of cool, you know, like he can get into like really um like learn how to build a fire and like getting like and I've been wanting to do that. It's just like it's just so it's hard, man, because you think like, you know, this is like such a good base for him and like this is going to be like the progression of how I'm going to build off of this and like turn him into a super athlete, you know?

It's like it keeps like blowing up in my face, you know? I still think he's This is what I He's so good at it, too. Why he's so good. He has such a good base, which you guys do with gymnastics. He's so gifted and talented in every sport he plays. He's just not interested in it. And he's still young and wait till he's in like high school and his boys and him are playing pickup basketball. basketball. basketball. That's a factor. Yeah. Yes. It's a total factor.

He's still and and it's the same advice you guys give me with Max is like and that's how makes me chill out is like okay he's still young and I was I was a late bloomer and I didn't play a lot of sports till later and so it's like okay you know he'll just I I did think it was going to be the friend thing. So like you I can totally identify like I thought this was going to be the unlock. He'd play the sport, he'd be good at it then he'd love it.

It's like I thought his two best friends who love sports he would be like okay now I'll play but he's still like no I'll color instead. Yeah. So, I'm just like, but I mean, it's I I remember I long before any of this happened, I remember seeing him that trait and I remember telling Katrina. I'm like, "Oh, this is so that was the first and I don't know if you guys remember the first trait you saw in your kid that took you back to your deepest memory." But my deepest memory of a kid is remembering kids wanting me to do stuff and me being like, "Nah, I don't want it." And being like, not be convinced.

Yeah. You could not convince. In fact, the more you tried, the more I would dig my heels and like, "No, I don't I don't need to do that. I don't want to do that." Like, that." Like, that." Like, that's interesting because Yeah. And then then eventually maybe I came around and did some of those things, but it was always on my terms. It was like, "Okay, I'll try that." And I've been that way all the way through adulthood, and it's been that's my and I think is a good trait.

Well, and agreed, right? Katrina and I both agreed, both agreed, both agreed, especially for peer pressure and stuff. Yes. Like it's like he and we've seen these things where that he said like, "I don't want to do this or I don't feel like this." And we just go, "Okay, we don't push it." And then all of a sudden he decides he wants to try it or he wants to do it. It's like so funny. It's like it's got to be on his terms. So, just let it be.

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By the way, our course is nationally recognized. In fact, it gives you 1.9 CEUs with or for your NASM certification. Find out more at mindpunfitnesscoaching.com. Our next caller is Andy from Utah. What's up, dude? How you doing, Andy? What's happening? What's happening? What's happening? What's up, guys? How can we help you? So, I feel pretty overwhelmed when it comes to trying to lose weight. I've been trying to do it for a few years now. Um, I'm a plumber and I work quite a few hours. I'm on my feet all the time.

Um, and I don't have a lot of time. Also, time. Also, time. Also, um, I'm 510. I'm 300 lb. And last scan I did was like 4 years ago. I was about the same weight and everything and it showed up like 38% last time I checked. No. Um I mean I I have a background in lifting and stuff. You know, I did stuff in high school, but you know, I just I I have a hard time being consistent because of my job. Um, I remember I I've been listening to you guys for a little bit and I've searched quite a few of your guys' episodes and I remember S talking about uh specifically trying to work with, you know, bluecollar guys and how um how um how um you're trying not to overtrain cuz of how, you know, how active we tend to be.

So, I just don't know where to start. I don't know what to do. I mean, I understand to not eat a ton, you know, or something. I don't know that I just don't know what to do. Got you, dude. Yeah. So, the workout part's the easy part. Um, here. I think mass 15 would be your protocol. You're so active. I I'm not worried about making you more active. Uh, but a little bit of strength training, you know, one, two lifts a day. The great great great stimulate the muscles.

Great. Eight would even be awesome. Uh, even more simple. I think that would be great for a guy like you. Um, it's all diet. This is all a diet. This is all a diet issue. The the challenge is taking too many steps at once, which is where people screw up. Yeah. One extreme to the other. Yeah. So, it's like, I'm gonna fix my diet. I'm gonna do this, that, this, that, and the other. Um, and then it just doesn't stick. Fizzles out. Fizzles out. Fizzles out.

Yeah. So, what have you tried in the past diet-wise? past diet-wise? past diet-wise? I mean, I've tried, honestly, what I've done the most is just like intermittent fasting. And boy, I, you know, in the construction world, we start at 6:00 and we don't eat lunch until about 12:00. So, you know, I kind of got used to that, but I I never really saw results to be honest with you. Um, that yeah, that's that's all I've really ever done. There's no um there's no magic to fasting except for the guard rails uh that it provides with the eating window.

And a lot of times what it does is it creates a binge restrict type of relationship. relationship. relationship. So, it's like I don't eat till whatever, but then I just I just go for it and eat a lot or high calorie. So, uh we got to start with just one step, Andy. and not do any other steps. Just one step. So, I'll propose one to you and I know you're on this show and all that, but I want you to be very honest if you think you can do it because we can't take a step that you don't think you can maintain because you're just going to set yourself up for failure.

failure. failure. Right? Right? Right? So, the one step I'll suggest is this. Uh just don't eat uh fast food or processed food. processed food. processed food. So, okay, eat just just eat food that you made or that your wife made. meal prep, whole natural food, chicken, meat, rice, potato, vegetables, fruit, and that's it. Uh, so don't eat processed food or fast food. Just start there. Does that sound somewhat realistic for you? you? you? It does. Yeah. Okay. Do you grill? Are you do you grill at all?

at all? at all? Yeah. Yeah. every now and then cuz I mean one of the things that helps my clients that are like you like and this helps me is how I prepare is whatever day off I don't know if you have a traditional schedule where you know Saturdays Sundays are your days off or not but whenever your day off is that's my that's my grill day and I'm going to grill you know four four five pounds of meat chicken steak try tip whatever whatever it is that I I feel like and then just a bulk rice white rice just tons of white rice and that you can do sweet potatoes and some other things like that to mix it up if you want, but I keep it really simple.

White rice and and I mix up the meat so I have a little bit of something different. different. different. And uh and and I have something prepared for me in in my refrigerator and something I can take to uh to work. That right there and and literally not even over complicating the portion size yet and what and what types of meats. It's like grill whole food. grill meat and and white rice and have that ready to eat and make that your choice when you're hungry. Uh to like Sal's point of just staying away from the the eating out the pro, you know, typical plumber construction burrito and [ __ ] like that.

Like get away get away from that. Yeah, I know. Burritos, dude. Burritos, dude. Burritos, dude. So from and and you know, bust out your your Tupperware of you know, steak and rice and enjoy it. You know, that's it. Eat when you're hungry and eat until eat until you're satisfied. Stay away from sodas. Stay away from, you know, eating out and processed food. That's it. Don't do anything else. And I'll tell you this, Andy, I can confidently say if you just did that with the lifting with the lifting, you'll probably lose 15 to 20 pounds just by doing that.

Eating until you're full. The consistency, right? You're not even going to feel like you're dieting. You're going to eat when you're hungry and just eat until you're full. That alone will probably result about 15. And I'm going to add a layer to that to to help because what will when you'll know when it'll get hard is when you make the mistake of letting it go too long without eating. Then the cravings kick up. So make sure you've got stuff. Don't skip any meals. Yeah. Don't skip meals.

Don't stretch way. I'm super busy. I'll wait, you know, 4 hours in cuz that's when the cravings kick up and that's when it makes it really hard to make that choice of that that steak and rice or that chicken thighs and rice that you made for yourself that you barbecue that tastes pretty damn good anyways. But now you're like, "Oh my god, I want a cheeseburger. I want" because your your body feels like it's So be discipline yourself to try and have it ready for you somewhere with you.

Whether it's in your cooler on the go type of deal or it's, you know, when you get home right away, try not to let those hours go too far because it makes the craving piece that much more. Like I said, I I could confidently said, I I could confidently say you just from that alone, you'll probably see about 15 to 20 pound loss on the scale, maybe more uh with a guy your size and as active as you are. But like if I had to put money on it, I would say yeah, 15 to 20 pounds without doing anything else, without trying to eat less, without trying to nothing.

Just all you're doing is eating whole foods. foods. foods. That's what you'll see drop on the scale and you'll also build muscle. Yeah, that's what scale weighs. So that's you you'll make a different I tell I mean I you do that just that and then we'll give you the next step. You call back in or you reach back out to us and then we'll just keep layering. I'll tell you this. If you I'll tell you this. If you just did that forever, I think you would eventually get your body fat down below 20%.

I don't think you'd ever have to do anything else. anything else. anything else. But you can call back if you want to keep taking more steps. I mean it really is that that simple. Don't get creative or crazy with it. That's all your disciplines around that. If you think that's somewhat realistic, just do that. the hard and listen when it happens, if and when it happens, which it most likely will, you'll have a day or a step back or a mishap or you Yeah. you didn't prep your You didn't prep your meals.

Don't beat yourself up. F it. You've you've messed up, you know, whatever. It's like, hey, one bad day, back on the horse. horse. horse. But recognize that the what made it challenging and why you messed up. And I'm willing to bet I've done this long enough. The thing that will mess you up is not having the the meals ready and prepared for you. Because I ain't even telling you, you can't have tri tip. You can't have chicken. You can't have steak, ribe. Enjoy that [ __ ] That's all good food, bro.

That with some with a cup of rice or some sweet potatoes, yam. That's all good. Barbecue it up. Use your favorite seasoning. All that stuff's all good. But eat whole foods and eat it when you're hungry. Don't wait 6 eight hours between meals. And if you if you can be consistent with that, what S's saying, it will radically change. Just be consistent with and then when you have the day when you f up, recognize why you did because you probably didn't prepare. You didn't have your [ __ ] ready to go for yourself.

It's okay. Tomorrow I'm making sure I do that. And you get back on the horse and you do and watch how far that gets you. Yep. Yep. Yep. Okay, sounds good. I appreciate it, guys. Thanks so much. You got to do I'm going to send you the great eight program. That's your program. It looks like it's not a lot. You're going to get strong on it. Trust me. me. me. Yep. Just follow that. Good deal. Well, thank you. Thank you. Thank you. Thank you. Um I I mean it sounds people listening is like really is it that simple?

Yeah. I mean I mean here's the funny here's the crazy thing. A guy like that who's already active. So remember this the context here is he's active. active. active. People didn't know this. He's he in his notes it says he does 20,000 steps. So he's blue collar. So he's already active. So he's already way more active than the average person. So there's the context right there. Strength training. We're going to add a little bit cuz he wants to signal for building muscle. So, just add a little bit.

So, that all that in consideration, if all he ever did for the rest of his life was nothing else aside from what we said, he's not tracking calories. He's not chasing this. He's not chasing when he's hungry, just sticking to whole natural foods. He would eventually drop below 20% body fat and probably closer to 17%. Forever are built in real food. That's it. He would have to do nothing else. And the great part about that, there's no like you have to eat this kind. It's not chicken breast and tilapia.

tilapia. tilapia. No, we're not even telling them to eat all the vegetables. Start with real food. Literally just that. But I'll tell you right now what where this gets hard, of course. of course. of course. Is you skip and then your cravings go up and then your buddy's like, "Hey, we're going to grab some Jack in the Box. You want something?" Like if he just gets hyperfocused on not letting more than 3, four hours go by before he's eating again. not let himself get like that that what people you know quoteunquote say starving even though you're not starving but they feel like they're starving that those cravings are kicking up right that's when it's so hard to eat that thing you made for yourself or that you eat yesterday but if you eat just as you start to feel hungry and you make those choices choices choices you'll trip yourself out like I'm full all the time how am I losing weight y y y our next caller is Lupcho from North Macedonia Macedonia Macedonia that's got that's got to be a first got to be a first for over there yeah dude how you doing yeah probably it's a first and the first one.

Yeah. I mean, since I've been watching you guys, I probably the first one. Yeah. one. Yeah. one. Yeah. Awesome. How can we help you? Yeah. Um, so I'm going to read from my email so that I go I don't go too much astray. So, hi Tim. My name is Lipcho. I have issues with my knees since I don't know when. I have been trying to fix it and any help is appreciated. So, little backstory. When I was 19, I had an accident and my right leg was broken.

Since then, I have I have had an ankle issue and never regained the full range of motion. maybe some nerve numbness and also I presume my whole right leg leg leg mechanics have been off ever since ever since I found you guys in 2017 and got to know more through listening to your podcast. I started doing combat combat stretches which kind of helped with the range of motion but haven't been consistent with them till lately. uh have been testing my ankle mobility with a test that I saw from Squat University and have uh and have been doing combo stretches with a dumbbell on my knee to push the range of motion.

While doing them, I also feel some hip strain. Uh I don't know if that is normal or not and not sure whether I'm doing the stretches right since I started doing them more consistently. I feel like a numbness or strain on the outer side of the foot below the big bone. Don't know how it how it's called. I did map symmetry twice in a row. The first time without doing the last phase. Now in the last week of the last phase, actually that was last week before I sent this email.

While doing the program, I didn't feel much pain in my knee while doing any kind of squats. Maybe a little discomfort, but nothing drastic. Also, I really focused on my right leg since it has less muscle than my left leg and cutting off some sets for my left leg, like maybe or two sets depending on which phase I was in. Uh, when doing Bulgarian squats, I can push more weight and feel no pain cuz I presumably I don't go below parallel, slightly below parallel. But when doing barbell squats and going for a full range of motion, I always I always have a huge pain in the knee here cracking.

Also, I feel like on my left leg, my my quad is activating more than on my right. Even after the work the workout, my left leg muscles are sore and the right ones are kind of soreish. I lowered the weight and started doing squats with rubber bands around my knees to try and open up my hips. And also I I did cave my knees caved a bit uh to see whether that would help which it kind of did a bit. Uh I don't feel any knee pain on a day-to-day basis only after doing barbell squats and challenging the range of motion.

Uh and also as I mentioned uh while doing the combat stretches more consistently uh with weight pushing the range of motion I feel this numbness and strain on this I think like where the ankle area is probably. So yeah any help would be appreciated. Luke Cho, when you're doing the combat stretch, are you trying to use the muscles of your body to also get yourself in the position? In other words, are you doing it passively or when you get in, are you trying to pull your toes up?

Are you trying to be active and connected? Pulling pulling the toes up. And also, I did kind of found out this hack when I push everything down to the ground and just push the knee forward if that makes any sense. any sense. any sense. Yes. You want to connect to everything while you're doing and you're doing great. great. great. Yeah, he's doing that. Some smart moves. You're doing great. I would also add uh 9090 and 99. Doing those doing those. Very good. You're doing a great job.

So, and you've already seen some progression it sounds like. So, what I So, you're moving in the right direction. So, what I would have someone like you do is I would have you follow map symmetry. I would extend phase one an additional two weeks. So, instead of the two weeks of isometrics, you're doing four. And then you're going to do phase two and three. And you're going to skip the the bilateral phase. You're going to stay unilateral. Just phase two then. Oh, sorry. Just phase two.

Stay in phase two. Skip phase three. That's right. And I would go do that two rounds and then do it again a third round and then try the the last phase and see how you feel. I think you're progressing. You just got to give yourself some time. Yeah. Do you have access to a sled at all by chance or? No. No. No. Okay. Yeah, it'd be great if you could push or or pull, especially pull a sled. Um, you know, it in terms of like like shin angles and getting that strength.

Uh, going backwards would help a lot. I on the weekends I always go on this trail which kind of has this kind of uphill downhill uphill downhill uphill downhill rough terrain where I just think of my leg and just push it if that counts. That's fine. That's fine. That's fine. Yeah, that's fine. Do do you have um Matt's Prime Pro yet? I have almost every program that you guys. guys. guys. So, do you do you do the the foot exercises in Prime Pro? So, you're doing the ankle stuff, you're doing the hip stuff.

Do you do the foot stuff, too? Yeah. Yeah. Yeah. Not really. Not really. Not really. Okay. Piano toes. Start doing some more of the foot stuff, too, where you you sit on your knees and then you push your you drive your feet into the ground. Short foot. So, incorporate some of the feet stuff. Uh also, um yeah, that's a good question. I my my sister just had surgery uh same area as your where your your fibula tibula is broken was broken and she's lost a lot of good connection to her feet.

And so I have her doing a lot of ankle, feet, and hip stuff to get reconnected always obviously before you work out. And then I would take the advice S is saying with symmetry follow that along like that. I wouldn't mess with a lot of bil you don't need to do bilateral stuff right now. And I wouldn't want to do it until I felt a lot more recovered and balanced out. Um, so take a couple rounds of symmetry with skipping that last phase. Yeah. Yeah. Yeah.

Before jumping into that last phase. So two rounds without the last phase, third round jump then go into the third and then see how so actually another round of symmetry. It would be extend that first phase and extend that first phase longer, the isometric phase. isometric phase. isometric phase. And definitely any any chance you can get to to be barefoot walking around and articulating those toes. I'm always barefoot. Perfect. I mean, at home and when I'm when I'm at anybody's house, I'm always barefoot. Okay. Oh, good.

Yeah. Progress should continue for you. It sounds like you're doing all the right things. right things. right things. How How long How long have you been good about all this? Have you been doing this for a while now? How long? One month or so. Oh, okay. Oh, you're doing good, bro. I just want to make sure this isn't been something you've been trying to You've been doing all these things for years and not getting. You keep you keep sticking to what you're doing right now. what we're talking about.

talking about. talking about. Give it time, man. You're going to be You're doing good. You're doing really good. It It takes time. But you're doing time. It takes time. But you're doing good. You're doing real good. Okay. Okay. I mean, yeah. I I figured I mean, I always trust the process. I I'm I'm really satisfied with doing a lot of your programs and they really work. So, I really trust you guys about this thing. Well, thank you. Great. Yeah, you're awesome, dude. You're kicking ass, buddy.

Keep us posted. I'd like to I'd like to hear how it's going. Check back in with us in a in a couple months. I want to hear where you're at want to I want to hear where you're at and help you progress. Yeah, sure, sure, sure. Can I ask you another question if we're done with this? this? this? Yeah. Yeah. Yeah. Yeah. Uh I mean, it's regarding my mom. Uh so let me just okay she's I mean she's been diagnosed 2 years ago with osteoporosis osteoporosis osteoporosis mainly in the lumbar area and uh she's been having a little I mean a lot of pain issues in in that particular area I don't know maybe a couple of months now and I mean her doctors her osteoporosis doctor said uh it's not from that I think uh so she went and and had a CT scan where she where they found out they that she has like lumbar skatica.

I don't know if I pronounced that good and lumbar spondylosis. Yeah. Yeah. Yeah. As well. So I want to help her out. I want to help her out as as I know I mean you sell uh have been talking about your client that you helped a lot with osteoporosis and I've been thinking on putting her on map starter. Great. Great choice. choice. choice. But she's too much afraid to to to start working out because she thinks if she cracks something, she might end up in a wheelchair.

Yeah. That so map starter. I don't know how to to Yeah. Do map starter. Have you seen the exercises in there yet? They're they're really regress. So she should she should feel confident. Yeah. Yeah. I I've Yeah, I Okay. Okay. And are you able to train her yourself to kind of watch her? Yeah. I mean, since I've been I've been listening to you guys, I I've picked up a lot of stuff. That's it. You just tell your mom, say, "Mom, listen. Don't worry about it. I'm going to watch you.

I'm going to watch you. I have a program for you, but I'm going to watch your form and technique. Real slow." Yeah. Work on technique. Encourage her to get her protein intake up, too. up, too. up, too. Yeah. Yeah. Yeah. So, encou encourage the protein intake. uh getting that up with with the strength training real slow with map map starter she'll do great reps and go real slow and hold positions start her with real light weight and and slowly progress her so and tell her you'll take care of it I got she'll stay in map starter for a long time she can do that for a year yep yep yep cool yeah perfect cool so thank you very much guys I mean this was this was really an honor uh do what you do keep the integrity I really are an example have been to me even for for through my fitness journey been taking notes about parenting about life.

So thank you. Thank you very very much and do what you do. I love I'd love to hear back from you in a couple months. Reach back out let us know how you're doing in a couple months. Okay. months. Okay. months. Okay. God bless you all. Thank you. You too. God bless you. Take it easy. Bye. Bye. Bye. See you, brother. Do you guys Do you guys So I looked up uh where right above Greece. Oh, it's right above Greece. Yeah. Yeah. And I think Alexander the Great was from Macedonia if I'm not m Macedonia if I'm not mistaken.

But it's in that region right there. in that it's in that region right there. Um first of all, cool that we have a listener over there. I know. Uh but it's a small region too, right? Yeah. But he but he's doing it's a big it's a large country it looks like from the map. the map. the map. Yeah, I was kind of looking at as well. Yeah, it looks fairly good to us. He's um uh he's doing great. He's progressing well. Um, and it takes time, especially after an injury.

That's why I was trying to get to a month. I was like, oh, like, oh, like, oh, yeah. Yeah. I thought he was cuz it says he's been listening to us for a long time. I'm like, man, is did this injury happen way long ago and he's just now work and he's and he's been working on it for years and he I'm like, but oh, one month he's already doing great. He's he's going to be fine. He's making progress. He's just going to keep making progress.

But this is what uh I So, my sister I just this is uh she just got out. She just took her cast off and um she had some Achilles work done and man she's just the physical therapy. Tell you what, it's not to blanket statement all bad like all PTs, right? No, they're great. They're just limited. Yeah. It just it's tough to find really really good. It's tough to find a really good trainer. It's tough to find really good doctors. Tough to find really good whatever.

But I mean some of these they just they they get you healed and they just kick you right out. Her movement sucks. I mean, she's watching her walk and she's like, and you know, the doctor says to her, "Well, you need to lose weight cuz losing weight isn't that." So then the solve, right? That's the like lose weight cuz she's overweight. She knows it, but like I'm like, "Well, that's not the the root cause." I said, "You could be obese and not have this pain." I said, "That so and and so you could take somebody who has now has bad poor movement patterns and you'd go tell them encourage them to run or move like do all this activity." And I'm like, "No, no, sis.

We we when you have I said when your knee hurts like that and you didn't have an acute injury there and you just had this surgery down in your Achilles area you your your your your foot and ankle have like gone to sleep your brain has just decided you don't need to use it very much. So you've got limited strength mobility and flexibility in that area and then also in the hip because that was all locked up too. So we've got to gain that axis back get reconnected.

That's what you got to do. And so it's very similar to him. And I've got her doing, you know, two or three of the movements for her foot from Prime Pro, two or three movements for ankle stuff, and then two or three movements for her hips, uh, every day, all as many times a day as you can. And I said, that is more important than you trying to get on the treadmill and walk for three miles to try to start there. Yes. Yes. Yes. Our next caller is Mario from California.

California. California. Mario, what's up? Mario, what's happening? Hey, what's up, guys? How you doing, man? How can we help you? Um, so a little bit of background. Um, I'm 5'6, 240 pounds. Um, most of my training has been like really just strength focused. Um, I love your guys' programs. I've run out of Bolic and I've ran powerlift. I even ran MAPS performance before going to the police academy and it helped out tons. Awesome. Um but the reason I actually reached out is back in October um I hurt my shoulder and it turned out it was um a torn labum.

So after that took a week off of lifting. Um I've still been training very light just the uninjured side because I did remember in the past hearing you guys speak on studies showing that that can help like retain some of the muscle and strength on the opposite side. Um, so my real question is is like once I'm fully cleared, what would you recommend? Like what direction to go in just to rebuild strength and mobility to ease back into regular training? training? training? Yeah, good question, dude.

Um, so with the once you're fully cleared, uh, I and you continue to do the rehab exercises, by the way. Uh, I like map symmetry. symmetry. symmetry. Yes. Yes. Yes. And and you would start with the weak arm, which would be the arm that had the the the tear, and let that arm dictate how much weight you use for the other arm. And then you should see some pretty rapid and consistent gains and strength and stability. But don't go crazy with it. it. it. Don't push it.

Just be nice and smooth with it. with it. with it. But symmetry, unilateral training will be great. And I would skip the last phase. phase. phase. So I'd probably go through symmetry twice. And then this maybe the second time around you can go through the last uh phase. uh phase. uh phase. Would you also encourage him uh for the shoulder stuff specifically um to keep that kind of isometric stuff in his routine like so even after you do phase especially priming too. Yeah. In phase in phase one, you're going to go through some isometrics which are going to be really good for you in the shoulder area when and then even when you move out of that phase and you go into phase two to strength training, I'd actually still incorporate some of those isometrics uh for the shoulder uh before you work out like starting your workout with the isometric for the shoulders just to just to help that speed up that process.

Do you have uh map symmetry? No, I don't have symmetry. Now, would you want to do the 15 version of it or would you want to do the full version of it after you're cleared? Um, I think I would I' I'd really I would want to jump in like the full version of it. All right, we'll send that to you, dude. All right, cool. You got it, man. Yeah, take your time, brother. All right. Yeah. Yeah. Yeah. I should be out of the sling by this week, but recovery, they gave me like six to 12 months to fully heal.

Yeah. Yeah. Yeah. Yeah. Just take your time and you'll be surprised. Now, I'm going to say something, but just be very careful. Yeah. Yeah. Yeah. Uh, with good exercise, you recover a lot faster. lot faster. lot faster. Yeah. Yeah. Yeah. Uh, but I'm saying be careful because you don't want to go crazy with it, but you you you it'll probably happen faster if you do things smart. Have you uh have you utilized any peptides before? peptides before? peptides before? Uh, I haven't utilized any peptides right now.

I did get um the steroid prescribed to me to help that healing process. It's just testosterone that they gave me. Yeah. Yeah. Yeah. Oh, wow. They injection a week. Wow. They gave you testosterone. Well, here go. That's what they ended up giving me. giving me. giving me. Go to mpormones.com uh cuz you can get testosterone there, but they also prescribe peptides and so like BPC like BPC like BPC BPC thyus and beta combo, man, that'll that makes you heal real quick. Yes. Yes. Yes. Okay. Yeah, that was one I was kind of interested in looking into.

I just with my work, I just need to make sure it's prescribed. prescribed. prescribed. The way the way MP Hormones works is you you meet you meet with a medical professional professional professional and then you you get a prescription. It's like it's kind of like a Costco membership. So it's I think it's like$149 or something a month and then your and that includes your testosterone. So you get your testosterone for free including the membership and then peptides are sold to you at wholesale. So and it's all done through a medical medical professional prescription.

prescription. prescription. Okay. Okay. Okay. So So So yeah it yeah it yeah it all right Mark dude. All right brother. Thanks guys. Thanks for your help you Yeah. It's I like I love when I see little kids on the I know. I know. I know. Yeah. You remember when your boys were that little? that little? that little? I know. Yeah. Yeah. And then they just like climb all over you. Yeah. You know, the whole I so I had um AC joint uh resection which is different than a labor lab can be a pain in the back but uh I remember they gave me I don't remember how long they gave me and they said oh this is when you'll be like able to now now I was smart about it but I did you know exercise and I did things that the doctors like ah you got to wait longer but I went in I still worked out and they were shocked.

I would show up to the physical therapy appointment and they'd be like oh my god you're already moving that well. And it's just like, yeah, I'm I'm practicing exercises, doing things on my own. I was careful about it. about it. about it. That's it. That's it. That's it. But I was back so much faster. And this is before peptides before. Oh, yeah. Just making sure those movement patterns are legit. Like, you're going to set yourself up for long-term success. long-term success. long-term success. Our next caller is Marta from California.

California. California. Hi, Marta. How you doing, Marta? Hi. Hi. Hi. Hi, guys. How are you? Good. We're good. How can we help you? Good. Um, thanks for your time. I really appreciate it. So, I found your podcast just a few months ago. Um, so not that long. and I've been I've learned a lot from listening to you guys. Honestly, I'm not super familiar with your programs, but I really like what you have to say about fitness and nutrition. Uh, so I wanted to get your advice on kind of where I'm at at this point in my life and um the direction I'm headed.

So, I'm 60 years old. Um, I'm 5'9,und about 138 lbs and I'm pretty new to lifting weights. Um, I've also been dealing with some chronic plan fasciitis and um, knee pain issues for for several years. Um, I had an inbody scan in January and my body fat percentage came back at 18. But I just had a DEXA a couple weeks ago and it came back at 22, which seems like a big swing to me, but I know the the DEXA is the gold standard, so I'm going with that number.

Um, I'm pretty disciplined like a lot of your listeners. Pretty very consistent with exercise and diet. Um, I eat my protein one pound or one gram per pound and whole foods, little to no alcohol. And I ate about 2,200 calories a day. Um, I've always been fairly athletic and I started weight training after going through menopause which included uh gaining 15 plus pounds and a total shift in my body composition which freaked me out. At the time I was um intermittent fasting. I was eating very little.

I was doing a ton of cardio. Um I was tired all the time and I was gaining weight. Um, it made no sense to me just from everything I'd been told and learned over the years. Um, so I was kind of at my wit's end and I started learning more about strength training and the power of protein and um, thought, okay, I'm going to give this a try and if it doesn't work, I guess I just give up. Um, so I was kind of at that point where I was ready for just like saying this is it.

This is how my life's going to be for the next however long I have. So anyway, I started out with dumbbells at my house just following some online programs and then about 6 months ago, my husband and I joined a gym which is just, you know, half a mile from our house. So my current exercise program is 3 days of about 35 45 minute full body strength sessions. Um 2 days of stationary bike, hourlong sessions of zone 2 and sprints. um a day of hot yoga, a day of mobility exercises, and I also do before every day, every morning, I do about 10 minutes of mobility before I do anything.

Um and I get about 7 to 8,000 steps a day. That's kind of what I aim for. Um since I started lifting weights, even when I was doing at home, I've lost that 15 lbs that I gained. Um and my body comp has completely shifted like nothing like better than before. Um, it's kind of been nothing short of a miracle. miracle. miracle. Um, I'm a total believer in strength training now. I'm trying to convince my girlfriends um to to lift a dumbbell here and there. Um, but I think it's one of those things where we're we've been programmed to believe a certain thing for so many years and it almost seems too simple.

Um Um, so Um, so Um, so um um um let's see. I'm I'm I'm doing, like I said, what feels like a lot less, eating more um and I'm I think I'm leaner than I've ever been or at least in a long time. So, I'm super stoked with the progress I've made um over the past 18 months or so. Um, and it's kind of crazy to say it, but I'm at a point where it's kind of it's become kind of fun. Like just to kind of see how you what the changes you can make that aren't crazy and hard, super hard can the impact it can have on your body.

It's it's amazing to me. Um, so anyway, more than anything, I just was hoping to get your advice on what I should do, what I shouldn't do, um, going forward to build the strength. Um, at this point in my life, I'm my ultimate goal is to do as little as possible. Um, and while avoiding injury, um, so I can get as strong as I can, reasonably expect to at this at this point in my life. Um, and from there, um, it's almost emaring embarrassing to say, but I want to do the minimum amount necessary necessary necessary to, um, just to maintain that level of fitness as I get older.

I, you know, I just want to be able to live that healthy health span. You have obviously mentality. You have obviously done your homework uh because of the routine that you have put together for yourself is is wonderful. Yeah. I'm actually going to I'm actually going to say something I don't think I've ever said to anybody who's called in. I think you're doing everything perfect for real. Yeah. There's really nothing I would add. Perfect mentality. I have a couple questions and I know you're working. It says in your email you're working with a physical therapist/trainer.

So, their background is in physical therapy, but they're also Okay. So, that means I I'm pretty confident they know what they're doing. At least when it comes to biomechanics. The strength training that you're doing is traditional strength training where you do a set and you rest. Set and you rest. rest. rest. Yeah. Like three sets. Um, and it's mostly machines and dumbbells. I haven't done anything like with the barbells or anything, you know. I I'd like to at some point. The pro my problem too is right now I was working with this this PT.

He I'm in San Diego. He was in the area and then he moved to New York. So once I started the I joined the gym. I the I tried to train at the gym. It it didn't work out anyway. So I went back to him. He he's been training me virtually. So he's been pro programming um like six weeks block six week blocks and it's been great because he's he there's some biases towards my you for my injuries strengthening my quads and my calves and my hamstrings and stuff.

Um but my my question is to like I just want to make sure um my form's good and that I'm I'm activating the right muscles. So, because I'm so new, I I just worry because, you know, I'm starting to feel a little something in my elbow, like a little, you know, so I just worry about that. But, um, I want to go slow. I'm super excited about it and kind of just like ready to like progress. And that's sort of me mentally and kind of how I operate.

I'm like, "Cool, let's keep going more more like, you know, harder." No, no, no. But No, you're perfect. No, no, no. You're perfect. Don't Don't The mistake you can make is just trying to rush things. Now, what you might want to do is ask your trainer because they sound like they know what they're doing is say, "Hey, could you find me a trainer in this area to supplement what I'm doing with you so that you know I could have the occasional workout with them to watch my technique that maybe that could be helpful." helpful." helpful." I mean, you could also do what this is what we we have virtual trainers here, right?

So, we have trainers that virtually coach people all over the world and we have them like we'd have a client send in a video like so we'd say, "Hey, video yourself doing the squat or doing this." And then that's part of when they meet with them on a monthly basis. They're reviewing that. They're reviewing diet. They're reviewing stuff. So, um maybe have your coach do that uh for you. We also have a private forum. I'll have Doug put you in uh get you in there. there.

there. And inside the private forum, this is really common. This is probably the most popular thing that people use the forum for because we have people like Dr. Brink, who I think is one of the most brilliant movement specialists in the world. We have Jordan Shallow in there. We have We're all in there. and tons of other coaches that are really good in there. And if you literally just take a video of you doing a movement and say, "Hey, what does this look all right?" Or even like how you're saying, "Hey, I kind of noticed this issue in my L." And you'll get within 5 minutes, you'll have 10 PTs respond to you and say, "Hey, it could be this.

Try this. This might be happening." Or, "I noticed this." When you move this is going like, so it's a great great great I love your combination of I think you're doing the right amount of strength training. strength training. strength training. I love the yoga. I love the the biking, the CSI. I love the steps. Everything you're doing is great. Your diet is great. Body fat percentage wise, uh, so that's within the margin of error. error. error. But I'll tell you this, your best health, your best hormonal health, your best fitness, the best way you feel and energy is going to be in between probably 20 to 25% body fat.

So in that like mid to low percent, 20% is where you want to live. Uh, I would definitely suggest you don't chase getting leaner because you'll start to notice negative results just from how you feel. Um, calorie- wise, you could probably eat more and you'll probably feel better. Yeah. Yeah. Yeah. If you bumped your cal, you're at 2200 calories. I bet if you went up to like 2350, 24, you would just have more energy and strength. Oh, yeah. You'll build muscle. You'll you'll build muscle, especially paired with the routine that you have.

You have such a good routine. You added a 200 calorie meal, high protein meal, you would just get better energy energy energy easily. easily. easily. Mhm. Uh, okay. Because that's the other thing. I just wonder about calories. I mean, I I hear you guys all all the time telling people they need to eat more and the more I hear it, the more I'm like, "Yeah, I need to eat more." So, I I have bumped my calories up. Um um but it's just so I'm like it's um the idea that, you know, is just a struggle sometimes.

You'll what you'll see is muscle. Come on. The way your the way your routine is, you will build muscle. You're not going to put B. And here's here's a plus side of it, Marta is and I don't know what else you do like socially in your life, you and your husband. So, but as you increase those calories and you get to a place where you can maintain a very healthy weight and be eating say 25, 26, 2000 calories, now you have what's called metabolic flexibility. So, occasionally when you and your husband go out for a nice dinner or drink, you can vacation, you can have a dessert, you can you can have a little bit of this stuff and it not feel like, oh my god, I put that weight on.

your metabolism is moving at a such a higher rate that it gives you more metabolic flexibility. And so that's another benefit of feeding yourself more and really fueling that muscle building is it'll speed that metabolism up and give you a little more freedom and flexibility for more days. And the way you do it, someone like you, I I'm going to make an educated guess. You probably generally eat the same kind of things most days. You probably have a Yeah. So much. Yeah. So, if you just added a 200 calorie meal to that, a high protein, you know, 25 grams of protein meal, that's maybe 200 calories.

You just add to your current what you're currently eating currently eating currently eating or eat bigger portion or eat bigger portions portions portions or just go two more ounces on every meat serving you do. That's an easy way to do it, too. it, too. it, too. All right, there you go. I think that is for me that would work better is just instead of 4 ounces, 6 o. Oh, for sure. If you only have four, easily go to 6 to 8 ounces on all your meats.

That right there. You're just going to get more energy and stronger. In fact, go to six right now on all of your meats. Stay there for a little while. Enjoy the strength gains and the muscle and then and then literally go up again another 2 ounces and you'll be fine. Yeah. Just inch your way up that way. And and that'll be an easy way to bump the calories, not radically change or have to force another meal down. But I mean, your your routine and your structure is perfect.

Beautiful. Beautiful. Beautiful. Oh, awesome. Thank you. That's great. That's why you feel so good. Yeah. Yep. Yeah. Yep. Yeah. Yep. Yeah. I mean, way better. I used to just you know take I mean I know they're kind of good for your naps but I don't feel the need to take a nap in the middle got way more energy and stuff. So okay one one last question if I can just about diet. diet. diet. Sure. Sure. Sure. Um so Um so Um so I don't Is there I mean I I've I've read a lot and heard a lot but I just want to get your take on increasing calories.

Is there a different like once I get my protein because I normally get about 150 grams of protein and it's not that hard for me. Um we always we eat pretty well and clean. Um, but as far as fat and carbs, if you know, is there should I be eating more carbs with what I'm doing or is it is it it doesn't matter at this point? point? point? No. If you're eating enough fats, cuz fats you have to have a certain amount. Uh, you can't get around that.

But this is where I've noticed a huge difference between people. Some people just feel better eating more carbs when they bump their calories. Other people feel better with more fats. And so, you just got to just play with it and see how you feel. and they say, "Oh, you know, I noticed that when I bump when I increase my rice, I've just got more energy and I feel good." Or, "Hey, when I increase my when I add a little bit of avocado or some olive oil, I feel better." So, that's really an an individual thing.

individual thing. individual thing. Okay. Okay. Okay. I I encourage you to play with it. I I like when my especially a client like you who's uh really dialed in. I love everything you're doing. Like what I would normally do with someone like you is like for two weeks, I'd say, "Hey, let's add that avocado in, you know, every day." Right? So, you have like that. Let's just do that for two weeks. let's see how you feel. You report back to me and then the next two weeks I'd say, "Hey, let's bump, you know, one cup of rice into your diet." So that could be throughout all the meals and let's see how you feel.

And you report back to me which one feels the best digestive wise, energy-wise, strength in the gym wise, and then that's what we're probably going to do more of. And but nothing wrong with toggling or splitting it. it. it. Uh you're you're in a good place. Yep. Okay. Because I feel like it's shocking to me because I love bread, but it I feel like based on what I'm eating now, I'm I eat more fat. Like I my fat with avocado and nuts and stuff like that.

Yeah. Anyway. Okay, that's that's a good idea. idea. idea. Don't be surprised. I know you you said you like bread. Don't be surprised if you cut out uh gluten if you feel even better. That's just common with a lot of people. Not everybody, but for a lot of people when they Yeah. When they cut out bread, they just feel better. And I've noticed even more for women than men. Yeah. And I don't eat a lot. I eat the Ezekiel bread, so it's not really considered bread.

considered bread. considered bread. Yeah. Yeah. Yeah. That's not real bread. That's I know. But I've gotten used to it, so I kind of kind of kind of Anyway. Anyway. Anyway. Yeah. Yeah. Yeah. Okay. Okay. Yeah. No, you're doing great. Thank you guys. I appreciate your time and all the the information and the the knowledge that you guys share with everybody. I appreciate it and learned a lot. lot. lot. I'm going to have Doug get you free access to the forum right now and so you'll be awesome.

Yeah, we'll see you then. I love that. All right, Martha. Thank you. Thank you. Thank you. Thanks so much, guys. Bye. Bye. She accidentally became like a great testimony for everything we talked about on the show. I mean, how often do you hear somebody who calls in who's like, "Her prescription was perfect." Yeah, the routine was great. The routine was perfect. was perfect. was perfect. I mean, every bit of it. Every bit of it. And And really, where she's at, she could literally just afford to eat more calories.

calories. calories. She'll feel better. Yeah. She'll feel better with more calories. Yeah. She'll she'll eat more calories. She'll build more muscle. She'll have more metabolic flexibility. That's right. right. right. And so, but what a cool story. And even the trainer she's working with, you know, he's a physical therapist also. plan going into the future with her training, everything. What a cool story, too, for somebody. Uh, Uh, Uh, yeah. Gained 15 pounds, beating themselves up. themselves up. themselves up. 60 60 years old, gone through menopause, felt like ready to throw their hands up, and then and then and then did less.

did less. did less. Did Yeah. doing less, lifted weights, just lifted weights, ate more protein, boom, radical change. So cool. So cool. So cool. It's as if what we say is true. Unbelievable. 12. All right. I know you like that episode. If you did, check this one out. shredded, ripped, defined singledigit body fat. Yes. Yes. Yes. You want to get there? Let's talk about it. it. it. Difficult. And is it worth it? That's a follow-up question. follow-up question. follow-up question. Yeah. First off, we got to say, okay, so singledigit body fat obviously body fat percentages uh that could be represented by one digit like 3%, 5%, 6%, 9%.

That's uh ripped for men. For women, add 10%. add 10%. add 10%. Yeah. Don't Yeah, exactly. You go you go up about