Is It Normal to Feel Hungry When Dieting | Why Hunger Is Actually a Good Sign | Mind Pump 2956

Key Takeaway

When dieting, expect some hunger instead of treating it as proof that your plan is failing. Today, build meals around protein and high-fiber whole foods, set a realistic calorie target, and decide in advance how you will respond to evening hunger: acknowledge it, drink water or tea, and stay within your plan. Hunger is a normal signal of an energy deficit—not an emergency that requires an immediate snack.

Episode Overview

The hosts debunk common fat-loss myths, especially the belief that successful dieting should eliminate hunger. They explain why food quality, satiety, recovery, and consistency matter alongside calories, then coach callers on sustainable programming, protein intake, under-fueling, mobility, and training stability.

Full Transcript

Transcript of Is It Normal to Feel Hungry When Dieting | Why Hunger Is Actually a Good Sign | Mind Pump 2956 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

If you want to pump your body and expand your mind, there's only one place to go. Mind Pump with your hosts, Sal DiStefano, Adam Schafer, and Justin Andrews. You just found the most downloaded health, fitness, and entertainment podcast in history approaching half a billion downloads. This is Mind Pump. Today's episode, we had people call in. We got to coach them live on air, but that was the back half. We have an intro that was 56 minutes long. The front half, we talk about diet, fat loss, muscle gain, current events, family life, always fun.

If you want to appear on an episode like this one where you call in and we help you out, send your question to MPLifeCaller.com. This episode is brought to you by some sponsors. The first one, MPHormones.com. If you're interested in hormone replacement therapy, testosterone replacement therapy, testosterone, thyroid, or you're interested in peptide therapy, things like GLP-type medications for fat loss, growth hormone boosting peptides, peptides for healing, go to MPHormones.com. You will speak to a medical expert that can help you out. Go to MPHormones.com. Use the code MindPump365 to unlock exclusive annual membership perks.

This episode is also brought to you by Eat Sleep. This is the most advanced sleep system in the world. So it sits on your bed. It's temperature controlled and it adjusts to your individual sleep patterns. It uses AI technology to cool or warm the bed to give you the best night of sleep of your life. Go to EatSleep.com slash MindPump and on that link, you'll get up to $350 off the Pod 5 Ultra. We also have a brand new workout program, MAPS Abs and Butt. So this is a full body workout program, but the emphasis is on developing incredible abs and a nice round butt.

Go to MAPSAbsandButt.com. Use the code LAUNCH. I'll give you 40% off with that code, plus I'll throw in a free MAPS program, MuscleMommy15 or MuscleMommy, and I'll throw in two free guides. All right, here comes the show. T-shirt time. And it's T-shirt time. Ah, shit, Doug. You know, it's my favorite time of the week. Three winners this week. One for Apple Podcasts, two for Facebook. The Apple Podcast winner is SynFlute7. And for Facebook, we have Amanda Lee and Jerry Swab. All three of you are winners.

Send a name I just read to iTunes at MindPumpMedia.com. Include your shirt size and your shipping address, and we'll get that shirt right out to you. All right, real quick. If you love us like we love you, why not show up by rocking one of our shirts, hats, mugs, or training gear over at MindPumpStore.com. I'm talking right now. Hit pause. Head on over to MindPumpStore.com. That's it. Enjoy the rest of the show. Losing body fat can be very difficult. In fact, it's one of the most challenging things to do when it comes to fitness.

But here's the deal. There are myths that people believe that make it way harder. We're going to go over five of them right now. If you believe these myths to be true, fat loss will be all but impossible. Let's get to it. So is Justin officially on the bulk since you and I are on the show right now? Is that what we've decided? I think it just subtly happens. We're going to transfer our fat loss. We've got to maintain that group weight. Somebody needs to write it down just to see because it would be fun.

Our total body weight is always the same. Someone loses, someone else gains. You guys are a little too lean right now, so I've got to really pick up the pace. So I wanted to talk about these because I'm currently, and Adam is too, which is interesting. We're both kind of synced up, not on purpose. Yeah, no, it wasn't intentional at all. No. In fact, I was talking about this last week with you. Sometimes in the winter, this is actually the most often time it happens, as things cool off.

Weather-wise, this is when I tend to want to drop body fat. You guys are such contrarians. Typical opposite. I do believe it. I think that's what I said to him. I was like, we were speculating on why is that? Because nobody's going to see me lean in the winter. Well, plus everybody makes it a big deal to get ready for the summer. It's like summer shred and everybody talks about that. As I'm doing this, I haven't been in a consistent real deficit for a little while.

As I'm in it, there's certain things that I'm feeling and noticing, and it's just sparking a lot of these myths that I know get in the way. I'll tell you the first one, which this one's a really damaging myth. It's a really, really damaging myth. It's that if you're losing body fat and doing it the right way, you'll never feel an increase in hunger. If you feel hungry, something's wrong. That's not true. Now, there are things you can do that'll make this easier. There are ways you can eat that will make this less of an issue.

But the bottom line is if your body is tapping into stored energy, aka body fat, it's going to make your hunger go up because it doesn't want to do that. It's a signal. It's an appetite signal. Yo, we're going catabolic. We don't want to do this for very long. That's right. It's healthy. That's right. One of the reasons this is such a big problem is that people are so afraid of feeling hungry. In fact, they're so uncomfortable feeling hungry that they feel like they need to solve this issue.

I remember when this was kind of like a game changer for me with my clients, letting them know ahead of time, hey, listen, we're going to be a deficit and we're going to eat in a way that minimizes cravings. It's going to produce more satiety. That's definitely true. However, when we're losing body fat, there's nothing you can do to get around the fact that you will have increased hunger, so expect to be a little hungry. In fact, especially at night when your appetite is going up, that means you're probably in a deficit and you're burning body fat, so it's not a bad thing.

It does change the relationship to that feeling and it helps them be more consistent. You know what's interesting about it is I've noticed people will sort of identify as having hanger. That's a big part of it. Well, I can't be hungry because then I'm going to be hangry and I'm going to Also, you could work on controlling that and not reacting that way. Maybe this is a discipline that you can build. There's a thing around that, Justin. Part of it is nobody likes to feel something that they can't satisfy.

I'm hungry, but I'm not going to eat, so I've got to deal with that. But so much of what you're saying has to do with the fact that the person doesn't expect to feel that way. They haven't accepted it. It's unexpected. It's like when you do a long fast. If you know you're going to do a long fast, suddenly you don't have this big issue with skipping meal versus when you're supposed to eat lunch and then suddenly you can't because something came up and it just pisses you off.

So I learned to reframe this when I was competing. I had to because there's lots of these days for several years in a row. The way I would just tell myself, this is awesome. I'm sitting on the couch or I'm laying in my bed and I'm just burning body fat. I wouldn't visualize that I'm leaner. I'm getting leaner and I'm not having to do anything about it. I'm not having to lift weights. I'm not having to run on a treadmill. I'm laying here on my bed and simply by the discipline of not getting up and fueling that craving or getting up and eating beyond my calorie goal, I am losing body fat in the easiest way possible.

So I would try and fire myself. It does not get rid of the hunger feeling, but it makes me feel better about that discipline. I had to do that because if you look at it another way where some people are like, oh, it's awful and I get so hangry and if you tell yourself that, good luck dealing with that feeling. I know someone listening right now is like, yeah, easy for you to say type of deal. But there's a lot of data on this, you guys.

There are feelings that are physiological. So our feelings start from our physiological bodies and then there's our perception of that feeling or how we perceive it or how we understand it. I'll give another good example. Nobody likes to hurt, right? Pain sucks. When you work out, your body hurts. You're lifting weights or you're running hard, your lungs burn, your muscles hurt. That's also pain, but when you connect it to fitness, when you connect it to discipline and you connect it to the fact that you're doing something good for yourself, what happens over time, and fitness fanatics know this, is that you don't run from the pain.

It still hurts. It still hurts, but you don't suffer like you did before because now you've adjusted to the pain. So that's the thing with hunger. Here's the next one. There are fat-burning foods. I see this all the time. No foods burn body fat, everybody. It's just there's food and that's it. Some make you hungrier. Some are less hungry. Some have lots of calories. Some don't have any calories. Diarrhea, that's not attributed to fat. Yeah, and look, it's easy. If you don't believe me, just Google or look up fat-burning foods and I guarantee you'll see 50 websites that are somehow touting something.

This particular berry or this dark chocolate or this whatever has this compound that has been shown to do this, that, and the other in the data. Crazy thermogenic effect. It doesn't. Well, you remember that? We talked about this a long time ago on the podcast. I haven't seen it get popular anymore, but remember when people were only counting net carbs because they were subtracting the fiber from the carbohydrates? That would fall under this category of fat-burning foods, right? Foods that if you eat X amount of fiber negate the calories, and so I remember this was really popular.

This was like year two or three of the podcast. We'd get so many questions around, do I count all the carbohydrates or just the net ones or do I subtract them? I'm like, what? No, just count the calories. It's really simple. Don't start getting crazy and trying to give yourself extra credit because it has more fiber. Yes, fiber is good for you and it improves digestion and there are benefits to it, satiety producing and things like that, but it doesn't negate the calories. Yeah, and the reason why that came out is when low-carb, especially keto, became popular, food companies, especially processed food companies, were trying to find a way to make foods palatable with no carbs and they would have to add certain carbs or fibers and so they came up with the term net carbs.

So they said, actually, it's only got two net carbs. These don't count though. That's right, and so it's really just marketing. Here's a deal with food that you don't want to pay attention to. There's a couple of things you want to pay attention to. Nutrients, both macro and micro, that's important. Satiety. So satiety is a big thing to consider. Some foods produce more satiety. Protein is at the top, fiber is next, then it goes fat and then carbohydrates. So a really high-protein meal will produce more satiety, meaning you'll get full faster or you'll be satisfied faster than foods that are, let's say, high in carbohydrates.

So this is where you really want to pay attention. Of course, the nutrients themselves and what they do for your body. That's the best strategy you can really focus on, is really incorporating as many of those satiating-type foods while you're going through this process. Well, this is why I don't like them. There's a movement happening right now. You called this years ago on the podcast that there would be this anti-high-protein movement, and we're here now, right? We've worked so hard to get people to accept that they need to eat more protein, that it's so beneficial for them for the strategy of losing body fat and building muscle.

It's a must, right? And we worked so hard to get there. Finally, it's become popular or more popular than it was a decade ago. And then, of course, what comes out now is the pushback of people. And I just think that's a terrible message because it was so difficult to get clients to eat enough. And so many, dare I say, magical things happen for you when you hit a high-protein diet. You hang on to more muscle. You build more muscle. You eat less calories. It's just a great strategy for 95% of people, unless you're that 5% or less that have digestibility issues with a high-protein diet.

The other 95% of the population would greatly benefit from eating a higher-protein diet. 100%. And here's the next one, and this is just an oversimplification. A calorie is a calorie, right? If it's 10 calories here, it's 10 calories there. It's all the same. Now, I get it from how much energy your body requires to burn the calorie, although even there, there are some differences. But here's the deal. Different types of calories affect your body differently. They make you feel different. That's a big deal, everybody. We start to negate how food makes us feel when we just look at food as proteins, fats, carbs, and calories.

We know this. Like, heavily processed foods make you want to eat more. So you could eat a 2,000-calorie diet that's whole natural foods with a macroprofile that's identical to a heavily processed food diet that's 2,000 calories. So both 2,000 calories, both exactly the same amount of protein, fats, and carbs, but the heavily processed food version will make you feel less satisfied and will change how your body or your brain perceives palatability. Because when something's hyperpalatable, like really enjoyable, your brain starts to adjust how it perceives palatability.

This is why if you eat lots of strawberry-flavored candy, real strawberries don't taste so good all of a sudden. And so a calorie isn't just a calorie. From an energy perspective, sure, but that's not how humans work, and it really oversimplifies things. Yeah, I feel like so much of this tip harkens back to early mind-pump days. Yeah, yeah, I remember when we made those shirts, the IIFYM sucks. Yeah. And I remember that got a bunch of heat. In fact, this was what originally introduced us to Lane Norton, how we became friends later on.

It was our pushback to that big movement. And listen, if you're a competitor or you're a person that weighs, measures every single calorie that you eat, this, I guess, isn't that big of a deal because you're neurotic about your food and you know exactly how many calories you eat every single day. You just stick to it and that's it. The difference between a protein Rice Krispie treat that's 250 calories is no different than you choosing a whole food 250 calories because you're gonna stick to that.

That is a very small percentage of the population. The rest of the people loosely track their calories or don't track their calories whatsoever. And so behavior plays a huge role in their success on eating well or eating good or eating under their calories if fat loss is the goal. And so behavior makes a big difference on whether they're successful at that or not and foods that are hyper palatable will make you eat more, will make you want to eat more. And unless you are tracking every single calorie that goes in, then it does matter.

100%, look, you could have, I was thinking about this the other day because I remember when Chris Kresser made this example. And so I thought about this myself. If I had a bowl, this is me personally, a lot of people are like this, but this is me personally. If there was a bowl, of potato chips just out in my house and I had to walk by it 100% I would eat from that bowl of potato chips. I can't resist it. They're so palatable, especially for me.

It's a food that I just can't stop eating. Now, if there was a bowl of boiled potatoes sitting on my kitchen table, I could walk by that thing no problem and never grab a boiled potato to take a bite out of it. Uh, so that, that's the difference, uh, right there, uh, and it's really important to pay attention, especially if you're a normal, healthy person and not a fanatical bodybuilder or competitor. Uh, here's the next one, uh, carbs or fats make you fat. So this one's one of my favorites because, uh, you know, we grew up in the, we were young in the eighties, grew up in the nineties, uh, early two thousands, we were training people and there was this, this flip that happened sometime in the nineties.

So eighties started in the seventies, but eighties and nineties, fat was the enemy. Everything was low fat. So if you were a kid in the early nineties and you went to the grocery store, every snack food or whatever, tried to say low fat on the box because we were so afraid of eating fat. There was this message that was out that was, Hey, it's fat, it's dietary fat. That's causing heart disease. This explosion in heart attacks has to do with fat. So everything has to be low fat.

Um, and so snack foods and stuff like that, when that direction, obesity continued to climb at some point in the nineties, I don't remember exactly when, uh, there was, uh, the Atkins diet came out. So, so book that came out that said, actually everybody, uh, it's not fat. That's making people fat. It's carbs. So eat as much fat as you can, or you want and just avoid carbs completely now, because it was so opposite from the previous message. And because when you cut out an entire macronutrient, your calories naturally drop.

So if you just avoid carbs and you normally eat carbs, you'll probably have a lower calorie diet. People were losing weight and they were like, Oh my God, we lied to it's the carbs. Plus, if you looked at the data, we were going low fat for so long. Obesity is still climbing, but what goes up when you cut fat tends to be carbs because snack food companies are like, we got to make this taste good. Somehow we're taking out the fat, let's add more sugar. Uh, and so they were like pointing the finger and said it was carbs, carbs, or it make you fat.

Um, uh, and now we know, and we know this back then too, it's, it's either, uh, or both, uh, more extra calories make you fat. And the difference between the two. Now there is a difference, uh, that I do want to point out, uh, fat is essential. So you can't go zero fat. You'll die. Even if calories are 10,000 a day, you'll die if you don't have enough fat. So fats are essential, but if you're eating enough fats, I'll tell you what, I've trained a lot of people.

Some people feel better, lower fat. Some people feel better, lower carb doesn't make a big difference. Well, fat loss doesn't make a difference. And we have studies now that support this. Sometimes I feel like, um, our information is just on the spinning wheel and then like marketers just throw a dart at it. And then this is what we're going to focus on as like, you know, the targeted, uh, you know, we're gonna, we're gonna make this one, the evil, uh, macronutrient to focus on right now, but yeah, it's, and really the only kind of truth behind, you know, with, with the whole fat scare thing was just that it's a little bit higher calories.

So you have to be a little more considerate of like, you know, if I'm like just eating and consuming nuts, like, like mindlessly, you know, that's going to add up in your overall calorie amount, but it's still just about the calories. And to your point, fat is essential. So fat is something we do need to incorporate. We just have to manage it appropriately. Well, I think it's important that we point out on both those diet trends that were probably took over a good decade, each of them, uh, yeah, or more, uh, why, why so many people saw success with each of them?

So if it's so bad and it's not true and it doesn't work, then why did all of us have a friend or somebody who did the Atkins and saw tremendous results or my friend in the nineties who went no fat, got shredded. Like there's a re there's, there's aside from the, like you, you pointed out, like if you just subtract an entire macro, you're going to subtract calories. Right. But there's, there's specific things in each of those that I think, uh, to Justin's point, uh, high fat foods are going to, are, are very palatable and then also have lots of calories.

So that's what, right. So I think it's important to point out why each of those were probably successful for some people. And then what were the, the real answer lies? Yeah. Salt, sugar, and fat are the three main ingredients in palatability. Yeah. Now there's the triad of goodness. Now there's, there's, uh, lots of things, uh, you know, can contribute to palatability, like the crunch or the mouth feel. We use lots of, uh, chemicals now and color actually adds palatability. I remember when Heiden's ketchup came out with black ketchup and nobody bought it.

Yeah. It was the same thing, by the way, it tasted the same. Well, dude, it's just going to signal like it's rancid. I mean, I don't understand why they didn't think, think of that. That's right. So palatability is pretty complex, but when, when food companies were like, Oh, we got to avoid fat. Uh, what can we increase to make something palatable? Well, they're going to bump salt and they're going to bump sugar, by the way, find a food that is no sugar, no carbs, no fat, you're going to get boiled chicken.

Yeah, exactly. A hundred percent. So, uh, so that's, uh, that's the thing to pay attention to is that, you know, excess calories make you fat. And in my experience, some people just do better, lower carb. Some people just do better, lower fat. Of course you've got to hit enough fat to hit your essential fat intake. And, uh, with my clients, there was a, it was a pretty decent split. I'd say more clients did better, lower carb, but I had some clients that when I kept their, uh, their carbs too low, they just felt terrible.

So we bumped them, dropped fat a little bit and they felt amazing. Lastly, this one goes to, uh, the fitness industry, the message that food is just fuel. Like it's just fuel. It's just energy. It's just macros. It's just calories. It's just nutrients. This is such a lie. It's such a terrible lie because we all know this isn't true. When have we ever treated food like it's just fuel? That's just not the case. We use food to celebrate. We're not robots to connect. Uh, we, you know, there's different cultures of food.

I mean, my family's Italian. Italian food is very, it's amazing. Maybe when it was, maybe when it was so scarce that everybody was dying of starvation, I mean, then it's fuel. Yeah, sure. Yeah, sure. You'll eat bugs. You'll eat whatever, you'll eat, you'll eat anything you can get your hands on. Yeah, but even then, I mean, you, you celebrated, you know, big hunt, everybody gets together, you know? So food is way more than just fuel. And when you, if you adopt this and really live this way, like really live this way and people, you know, there's, there's definitely fitness fanatics that are dysfunctional in this direction.

This is called orthorexia. Yeah. This is actually a dysfunctional way of eating. So food isn't just fuel everybody. There is real value, value to palatability and enjoyment. It's an actual value. So I'm not saying you should always seek out, enjoy, you know, enjoying your food and palatability, but you better believe if I'm going out with my friends and we don't hang out except for once a month, I'm not going to go out and just calculate the macros. I'm going to be like, dude, let's go have some, let's go have a burger.

Yeah. Let's hang out together. Or I'm going over your house and your wife's cooking something with me. Like, I'm not going to sit there and count the macros and be like, let's enjoy this meal together. There's still work to be done. I feel like in the performance athletic world with this, uh, and you know, mainly because they're burning so many calories that it's kind of like, they feel like none of it's really going to affect them, uh, in a negative way. Yeah. It's cause they're just going to consume it and burn it right away.

When, when in fact, you know, later on all the gut problems and everything else that, uh, you know, I see, and I've, I've seen from training a lot of athletes, it's like, if we can consider that, how much better you would perform if you, uh, you know, really get, get your sources and quality. Speaking to athletes, this, this points to the psychological factor. It's so important. Like you could have an athlete that since they were in high school, let's say they're, they're now a pro, but since they were in high school, their pregame meal was a stack of pancakes with, uh, you know, syrup and every time they had it, they just had a great game.

So it just became a ritual. Yeah. Now they're a pro and some pro, you know, some high level nutritionists is like, actually, that's not the best pre game meal. I'm going to have you at this other thing. Psychologically, that might actually be detrimental to the athlete. The athlete has created this association, like we're in the same sock. What coach or trainer did we originally talk to about that? I forget who that, who we had on the show when we discussed that. Is that, I believe this was right.

This was right when DK Metcalf's, uh, diet getting real popular, right? Jack shredded. Yeah. One of the, yeah. Stud stud receiver, just dominating the game of that year. I mean, it was one of the best years he had. And, uh, they did a whole thing on his diet and it was just like basically candy, like 90% candy and then everyone's just like, and then of course it obviously went viral and everybody and every coach and trainer picking it apart, being like, oh my God, this is, but then we, we had somebody, I wish I remember who it was on the show.

I think I remember. I don't remember who it was though. I don't either. We discussed this though. We talked about it and I think he made that point is just that there comes a point with an athlete at that high of a level that. Taking one of their rituals, whether you think it's not the most ideal way for them to get ready for a game is more detrimental than it is positive. They have created too much around that for so long that removing that for, uh, what, uh, in incremental improvement, let's say in the food choice or whatever, like that, that guy is burning so many calories.

Yes. Skittles are not the ideal source of carbohydrate, right? I, I obviously, but when you're operating, but if he believes it is, there's a lot there, you gotta be careful. Yeah, I know. Taking away a Skittles. Yeah, I know. A hundred percent. Anyway, it's having fun. Uh, yesterday I posted on, uh, on Instagram cause, uh, you know, cause like I said, Adam and I are coming. Yeah. We just happen to be both trying to like go and get leaner or whatever. And, uh, when we first started the podcast, Adam and I used to like mess with each other all the time for, you know, goals, right.

Who could get leaner or whatever. Now, of course, keep in mind, he's a pro physique competitor. I already know this, but it's always fun, uh, to, you know, to, to tease or whatever. So we're both doing this thing. And so I'm like, dude, we should schedule like a DEXA and like, make it a thing. It'll be fun. Uh, talk crap to each other. So I did a post where I was kind of making, talking crap to Adam. People were reposting. Oh, I got all kinds of DMS.

Yeah, people love it, man. I got all kinds of DMS for sure. I don't know about me having the advantage on this. I mean, if by advantage, you mean I'm better at this than you have. And I have an advantage, but I mean, I think, I think going into this, your physique was a lot better than I was already. So I think you had a lot more muscle and muscle memory. I don't know about that being an advantage. I'm like, oh man, I don't know what I signed up for.

Cause I'm pretty sure you were hovering around. I don't know where I was at low, low, maybe 11% at the highest to teens. I'm like low singles. I've done body fat tests. Sometimes I look leaner than I, than I am. I haven't done one a long time. So, and I've never done DEXA. I had been intentionally staying away from it to not mess with my own head and discourage myself because I know better. Like I know I'm, I'm locked in and, um, I feel good because I feel relative to where I've been in a long time.

But I also know that there's, there's certain signals, uh, in my physique that I know of like, okay, where, when I'm approaching certain numbers and there's certain things that I haven't seen yet or noticed. And so I'm like, oh, last thing I want to do is go get that DEXA scan. And then it gave me a number. And then, and it really, I mean, cause it, let's pretend I came from 19%. I don't think I was 19%, but let's just pretend I did. And I got all the way down to 12.

That's, that's great. That's incredible. But if I go DEXA and I get a 12, I'm going to be pissed because I'm like, I thought I'm way, I felt better than that. You know what I'm saying? Is which could, that just shows you the, which is so ridiculous. Right. And I, and I understand how ridiculous that is, but that's the downfall of not doing a DEXA first so I can see that because then that would be encouraging. It's like, oh man, I knocked out 7%. I'll let you in on an, on a peptide that I think would be better because on the video, I, I said, I said, well, my advantage is I'll take all the peptides.

So I'm taking a peptide. It's oral actually. It's capsule. Okay. It's called five, five amino one MQ. Okay. So, uh, I got it from our partners at NP hormones.com. Have you taken that one? I haven't. Oh, okay. So what it does is it, it blocks an enzyme that degrades NAD in your system. Not everybody's like NAD gives you more energy. So instead of taking more NAD, you can actually increase circulating levels by blocking this enzyme. This is the first time I've ever taken an NAD type, uh, product.

Not the first time I felt energy before, but I really feel a lot of energy from really, and it's also good for fat loss. That's not what I was taking originally. I had no idea that it would have any fat loss benefits, but apparently it takes white fat and it makes it more like brown fat, so more thermogenic. So, so if there's ever a time that I love to experiment with things like this, it's right now, you know, me, I'm so skeptical when it comes to peptides, supplements, all the things, but when I'm dialed in and I'm tracking everything, um, where I have metrics that I can go like, oh, that's improving X, Y, and Z.

Um, but I can feel it. I know, I know, but you're like, Mr. I can feel everything. So that's not, that's not impressive to me, like you do. Hey, give my back your justice. Yeah, bro. You were like, well, you're, you're, you're hot or cold. There's no in between. Yeah. I mean, you will definitely say this doesn't work if it doesn't work. I'm not saying you think everything works, but you're definitely the guy like, I feel it, you know what I'm saying? Like you were, I'm like, maybe I feel it.

Maybe I noticed it. Let me check the data. Let me get off of it. Let me try it again. And then I'll be more like that. But you, uh, you bringing that up and then, uh, me talking about tracking, I wanted to share something on the podcast that I, that I, that hopefully is useful. Um, as I'm back in on my, on my game right now, uh, and part of that is, uh, we know that I, of all of us, I'm, I probably obsessed over the tracking stuff more than everybody.

I love that stuff. And man, uh, boy, I wish, uh, there's, there's never been a company that we've talked about on this podcast that we're not currently partners with that. I want to be partners with that. We're not as much as I want to work with aura. I wish they there, whoever it is over there that is difficult to work with, or the loop or the subway, the jump through yards, just a slight jab. So we'll probably never end up working with them. Uh, but I, the, the, the, the technology is amazing.

Uh, and I did some digging on it this weekend and like, uh, actually the, the science they use for their algorithms to get it is far superior than any other tracker that's out there. Yeah. They're the leaders by far, which explains why they've gotten so expensive and stuff too, but here's a, here's a new one for me that, um, I just started to correlate. So, um, I've always like track sleep and paid attention to steps and movement like that. So the aura ring has, not only does it have my sleep score every single day, but also has a readiness score.

Now there tends to be a pretty close connection to when I get good nights of sleep, I have a much higher readiness score. Makes sense. Right. And. Logical right and so I never really cared about paying attention to the readiness score. I'm like if I feel good I'm gonna go I'm gonna do whatever I'm really watching my sleep because I have connected the dots on like two nights of bad sleep Like risk of injury terrible workout terrible results. It was low. Yeah. Yeah, of course But what I've noticed is that so we just did this we just had it last Friday We did a pickleball tournament with the team.

I had this really two and a half hour long deep tissue massage It was an intense massage Lifted in the morning and then we wouldn't play pickleball for two and a half hours or whatever like that, too I was wrecked. I mean my body you guys lied to me You guys said pickleball is easy and you barely have to move. What was it turn? It's competitive, you know, what's Different we were kind of playing around have fun, but we were they gave us it's not 10.

There's a metal, bro There was a metal. It was a metal and we stood on a podium So Yes, of course like my competitive spirit comes out that forget the pain forget that I haven't been training you're doing anything like this Let's go, right. So yeah, so yeah, absolutely Just roasted me and I mean my feet you if you saw me walking over the weekend You would think I was walking on class We were so because the massage therapist she she wrecked my feet and then I go play you played Yes on top of that.

So anyways point of bringing this up is I got incredible sleep. I was exhausted, you know two nights in a row good sleep But my readiness was really really low because of the hard game and everything Yeah and so and and and also One of the things that the aura is tracking is it like it's monitoring like your your average heart rate throughout the entire day And so it's basically telling me that even though I got a good night's rest. I still need more rest Now, why do I bring this up?

And what what else have I connected to this that I find interesting? What I found really interesting and fascinating and I've talked about this before with you guys on the show about One of the mind games in the fat loss staying on par with what you've been talking about today is water fluctuation Yeah, and and my body sometimes like I when I was peak competing not right now But peak I was swinging nine pounds of water a night. Okay right now I probably swing five to seven so but peak was like nine nine pounds of water weight and Sometimes what would happen is my body would hang on to of those nine pounds It wouldn't lose the full nine pounds of the night.

It would hang on to four of it, you know And I only lose five so I wake up Four pounds heavier than what I should have been like from the day before or whatever like that Which could somebody who gets on a scale who's dieting who's training who's dialed in thinks they're doing great This is when people over correct get on a scale and go. Oh my god I'm four pounds heavier you freak out and you owe you over correct Now I've attributed this to many things like I know when I have a higher carb day Carbs pair with water they hold more water in the muscle And so a lot of times a higher carb day will cause this to happen a higher sodium day will cause it The reverse is true a low sodium day low carb day will pull out some of the water And so I could really play with with the scale a lot What I noticed about my readiness score is that my body feels like it's it's stressed and it needs rest The war rings telling me that so I've been more dialed than I've been in a long time In the last few weeks and I've also been I've had great days it like you know when you're hitting your days of eating and steps and everything's I'm lined up and I'm holding like An extra of four pounds just from training too much training.

Yes, right Yeah, and now in the past is right. We'll do that. This is why I was I was really excited I was texting Karen last night just like hey remind me I want to sit down and talk to you about some things that just on my mind because I'm going through this right now That can really mess with your head and and especially the competitive person who doesn't like to skip their workouts Because it took everything in me not to work out I'm in a rhythm right now like I want to go lift, but I could feel my body over stress I'm getting the signal from the aura ring that it needs to rest I see the weight on the scale holding water, which is probably telling me that my body's over stress But inside of me feeling like I can't miss my workout I need to work out so the discipline to not work out in that situation work out lie or do something super recuperative, right?

and so You know all this to be said To help people when they when they know they've been eating well They know they've been training so much can be going on outside of that That can make the difference and let me tell you it looks different on me, too Like I looked better five days ago, but yet. I've had five days of beautiful diet training and Extra activity, so it's like I'm not burning less I'm I've burned more calories and probably burned more body fat in the last five days Than I did the previous week and been more perfect yet your weights higher my weight is four pounds higher Now what I know is that give it a couple more nights of good rest Consistency and diet and staying the course This is why it's so important to have a coach because so many people experience stuff like that and over correct or freak out Whereas a good coach knows this you can say hey Yeah, hold the line.

That's right. Hold the line. Don't change anything. Don't cut more calories Don't increase a bunch of more activity because you think you need to burn more Stay the core and I know this and I know what will happen tomorrow or the next day I'll wake up the leanness. I've looked in two weeks, but look listen. I'm talking. It's already been four or five days So I'm telling you I look better five days ago And yeah, it might take till tomorrow or the next day a whole week of Perfect eating perfect training all the things that's why you got to trust the process.

That's and that man. I tell you You know being back in it right now It just reminds me of the mind F for so many people when they're going through this and why it is so Difficult to do this alone without somebody to kind of coach you through that and teach you that what you're feeling what you're noticing is Totally normal. Now. What's hard as a coach is a good coach would actually say this. Hey expect. Yeah, really? Yes, you had a really hard game You've been you're kind of feeling burnt and fried Yeah, you're probably gonna hold some extra water weight.

So when you weigh yourself tomorrow Don't be surprised if you're a few pounds heavier and that would be so powerful. Oh, yeah for also, I can't imagine So this is why I want to talk to Corinne because I haven't asked her about this To know if she does this to herself or not I know that it's hard not to But the temptation to want to push through and still push the body right now yeah, and just keep that state of stress and Inflammation up and which we also said what you should do the opposite of what I what I need to do And it what that will do was will continue the body to be inflamed looking puffy and holding water that's right yet, even though the diet is all all perfect and or Over-correcting cut calories and by the way women tend to be Tend to have larger far more sensitive.

Yeah, throw a menstrual cycle and other hormones I guess you're doing water than estrogen holds more like you thought you throw in estrogen you throw in menstrual cycle Yeah, and then if heaven forbid you have kids and Responsibilities and a bunch of other stuff stress 100% that all play a factor in this and so man Yeah, there's a lot of this game Is the ability to to know you're doing the right thing to trust the process to not? Overcorrect the the momentary or daily sometimes weekly Swings in directions that you feel are good.

If you know, you're eating well You know, you're doing the right things like just do that And then sometimes the best thing is to let that body recover fully and so I thought it was really cool that is to see this score and kind of connect that because in the past I would have just went off asleep and been like No, that's good. I'm good to roll. But it's like oh, it's interesting that my body's still probably inflamed and I can feel it So it's it's obvious.

No, that's good. That's good for people to hear because over correcting is one of the biggest most damaging mistakes that people make Change the subject I was on Social and I saw this clip come up from Woodstock 99. Do you guys remember that? So for people The original what Woodstock was what was that year Doug the original Woodstock, you know, it was 68 or 68. This is Lincoln Park Limp Bizkit So so I horror people need to know this because the story of them trying to remake Woodstock is one of the greatest Failures in all of music history.

So 1969 was the original Woodstock and it was crazy because they had they were they lost control of it People were coming in from all over the place and it was just it's like people talked about it forever because it was like so peaceful People helped organize people had the greatest experience. It was peace. Love the whole deal, right? So what stock was all about so in 99? Yeah, they're like we're gonna we're gonna recreate Woodstock here's what happened in 99 it turned into the opposite.

It became destruction violence it was Horrible, and I just saw a clip of when it all turned you guys know the moment, you know When it turned well, yeah when they started ripping off parts of the but do you know what artists what artists was a biscuit? It was limp. It was what they've gotten heat for forever. Yeah. Yeah. What was the song that thing? I watched him get boot offstage break stuff. It was it was it break stuff. No, I think it was It was it was break stuff.

So as he's as they're singing this and you know how he says like, you know, yeah, whatever breaks That's the whole crowd starts going nuts. Yeah, and they start tearing things off There was a lot leading into that which you know, if you watch the documentary, it's crazy. They didn't have like adequate Port-a-potties and showers and like there was just a lot of like underlying stress and to what they book with the bands They built those bands because that was the most popular bands at the time.

Yeah, the 90s was not 90s was different You know, there's a different like Like so to to brand it and kind of wrap it under that same umbrella was a mistake It just was a different thing So they they it was they anticipated 50,000 people and a half a million showed up. Oh my it wouldn't suck 99 Wow, so 60 so here's a deal what you just said Justin 69 was like that. They didn't have enough bathrooms They didn't have enough whatever people pour in. Oh, yeah, it says too.

So I got two different numbers I just saw Doug went by I was like 250 220 thousand. Let's see. So they say 220,000 I heard it was a half a million. So well, here's the thing. My point is Hot is super hot in 69. They also were not ready for what happened Yeah, so many people showed up, but it was so peaceful. I think the difference is the decade culture Oh for sure music in the 90s was gangster rap angry rock. It was just pissed off Oh, yeah it was a lot of angst and it just the whole vibe was because I watched a video of The moment when the tide turned and it was bro.

I mean it wasn't just the biscuit I feel like they they got like it, you know an unwarranted hate for that because it was like They're just doing what they did the whole time. That's true. And everybody loved it They're going crazy and ripping and like yes, it led to like basically a freaking riot, you know But you're like assholes being assholes and like, you know horrible things but You know as far as what was expected, I mean, they pretty much delivered I was at a Limp Bizkit and Metallica concert shortly after that.

Did you really yeah people booing that people booed Fred Durst off a stage Yeah, they're throwing stuff on stage and booing them off stage. You know what this points to to me So I don't just come back area. They're huge So as I'm as I'm watching this it just makes me think like how big of an impact Music can have on culture. Yeah, and of course People are gonna use music you could whatever you whatever people you want to think but let's say people in power will use music to To move culture in a particular direction As a psyop a hundred percent music does this it does you can play a certain kind of music to a crowd and people are Gonna work together and organize and love each other or you could change the music all together and cause a riot Yeah, break your effing face is probably not But the best peace-loving Work with like the Dove So I was on X so this is kind of it's kind of a cool moment for me Because I commented actually reposted and commented on a post by here I'll pull it up for you guys by Brad.

What's his net last name? But which by the way love him great really good great researcher the best research in Strength training this guy conducts. He breaks it down. It's phenomenal, but I I had to repost and add my my little two cents and then he commented underneath and we went back and forth a little bit Which was really cool. Yeah, because I have tons of respect for him, but there was a systematic review and meta-analysis That was comparing Adaptations from free weights to machines. So what's the difference between the two now?

They're looking at hypertrophy muscle growth and in this in these studies. I already know where this goes. They're similar There's really no difference between Free weights and machines when it comes to building muscle. Now, here's what I put so I repost in that out for a year Well, here's what I did. I reposted it was what I said I said they both build similar amounts of muscle, but one of them requires more skill and Results and more carryover to everyday life So in other words, you might as well pick the one that has better overall results now He commented underneath and he's like, I don't he basically he's like, I don't think it makes an appreciable difference To an individual's activities or daily life free weights or machines and I'm like, yeah, it does I said if you stop practicing squatting You'll stop losing the skills.

I don't care how strong your legs are when you lay press and leg extension You'll actually start to lose the ability of the ability to squat with good technique because it's a skill Yeah, and so we went back and forth and he's citing data I'm like, there's no study that last years if you train people for for four months and you compared machines to free weights You're not gonna see a big difference in their lifestyle But if you do it for four years or 40 years, yeah, you'll see a big difference Yeah, and it has to do with the skill like it's not just about building muscle We tend to do this in the fitness industry everything's about burning body fat and building muscle everything else doesn't matter everything is done in these crazy short That's right even like a year is considered a long study and to your point even in a year You wouldn't lose the skill of squatting.

Oh, but you absolutely look decades. Absolutely decades of not squatting listen We've I'm gonna say this straight up. We film models for our workout programs. We do this We've had bodybuilders come in or physique competitors come in to be models for our programs and they could not perform Basic free weight exercise with good technique that were really developed They work out because they never use free weights They couldn't get full extension overhead press that not good shoulder mobility not good squat mechanics. It's because they don't do them They haven't done them for years or decades.

Yeah, like you'll lose you if you can build all kinds of muscle. They look awesome Lean body fat from those health markers. And if that's what we were studying then yeah, you're right that Look at you don't need to go free weights. You don't do that. Yeah. No, I you lose a skill This is always hard to argue with the the hypertrophy guys around I mean, this is the area where I don't agree with you know I know I get categorized out of the three of us and as that's my team But I don't agree with that, you know like I'm fact I believe that this was one of my advantages when I was lifting weights against all of them was that a lot of them were trapped in this like shortened range of motion and Machine type training and a lot of things that I didn't believe to be the best strategy for stuff And so I think that it worked to my my but I mean it can't tell you how many of them stopped dead lifting It's like God's such a great movement that you know again if you took the deadlift and you put it in a study against a you know lat pulldown or a row and you measured the lat muscle, you know saying like we took you did that like you could make the case that Well, you know that dead lifting doesn't develop the back is good of the lats and it's just like do the inherent problem We zoom in too much just on muscle We don't yeah, we don't consider the overall movement And again, there's a disconnect there and it's because you could you could put in a study something that's gonna grow this specific muscle Like to a certain degree, but then how does that affect the overall?

Movement patterns in the kinetic chain in general and a lot of this takes a long time. It's just to develop Here's another one. So this one was that man the Galpin another person? I really respect love Andy Galpin But he was on I think was Huberman's podcast and the question was essentially How many sets are optimal for building muscle? So this is what came out of this and I just had to repost and disagree And yes, I'm disagreeing with the data But I'll back it up and it says 10 working sets per muscle group per week is the minimum threshold Minimum aim for 15 to 20 sets per muscle group per week well-trained lifters 20 to 25 sets per week Okay, here's the facts By the way, if you're a trainer who's trained people for more than five years and you train everyday people You know what?

I'm talking about everybody people the average person who did 15 to 25 sets per body part per week would fry It wouldn't work. It would fry them completely 10 sets is right around what most people could tolerate Even some people even less you need to do less than that So again, I'm disagreeing with the data, but the data doesn't tend to study everyday people and it didn't study for very long You know over a three-month period you might be able and they're normally controlled these people during these times or in a control College-aged males and he'll deal exactly.

Yeah, they're their ability to tolerate other other stress and they're like, what stress do you have? You're 20 years old. You don't have a wife. You don't have kids No, it's not. It's a terrible representation I mean the great transition from the conversation. I was just having like a little bit of pickleball and a hard massage Put my body in this crazy inflamed state so much that like my readiness state was look but even with getting good sleep It's just like an inflamed It's just like you can't tell me and probably a 20 year old me would have plowed through those days Like nothing had been good to roll.

Well, let me ask you How many of your clients would have done great with 20 sets per body part? None, I might have one. Yeah, maybe maybe maybe and he was like a like a super athlete Nobody so I like had to repost that of course all these other coaches and trainers, you know comment and like this is crazy No, but I don't have any clients that can do. Oh good. So other other yeah. Oh, yeah. No, that's good Yeah, it's good because it's it's tough when we get into these discussions or debates with the academics who?

Do some of the best research and studies and awesome stuff, but it's just like I mean that'll get you so far Just like I mean guess just training hundreds of people for decades will only get you so far the combination of the two is where It's real is the sweet spot speaking of sleep Adam. You said you wanted to say something. Oh, I've been dying It's how you guys yeah, I was waiting for the show Yeah, you haven't well I've been waiting for eight sleeps ad to come around with us so I could bring it up on the show because I think it's Such a great ad for them It's okay so I've talked about before like my big pitch on why everybody should get an eight sleep because even if it's a bit of an Investment the amount of money that you would save on your electricity bill because you don't have to run your house All right on the cooling and everything else.

So even though I say that I still Won't let my house go above 71 72 because it's just uncomfortable It's first getting above 72 in my house, and I don't even use the run at 67 exactly So it's taking me a lot to even allow it to go that high Mid mid 70s. I'm not somebody who can be in a house comfortably like that It's just it's it's hard for me. And so I'm stubborn So I just don't so you guys know what happened like what ten days ago or whatever it was We had that heat wave coming.

Yeah, three of the hottest days. Yeah, my AC breaks day one. It broke Yes, my upstairs AC where my bedroom is that Oh breaks literally on the first hundred and two day I think we had like all year long and I'm like son of so I guess my house Okay, my bet my bedroom even with the fans even with me running my downstairs AC I couldn't cool my bedroom off more than 85 degrees 85 degrees I got one of the best nights of sleep with all of my covers and Comforter on does your eight sleepers as my freezing?

Yeah, I what I did do because I knew I was I was in for potentially gonna be a rough night for me I did drop it lower than what it normally does and so it's already monitor and figure my body out So I'm like, I don't need to go the lowest setting but I'm gonna add minus two to because it breaks it up the night Right, so I went minus two minus two minus two on the three three points that it breaks it up And then it also has this feature I don't know if you guys know this or not But you can jump start the cooling process and it'll cool it lower than what you normally And it takes like literally like 10-15 minutes.

So it's it's a new feature on the app You open it up and I forget what they call it It's like super start cooling or something like that and you hit it and then within like 15 minutes It brings it super cold down So I did do that and I changed minus two to all those things and so when I got him my 85 degree room, we're taught I got under my sheet my quilt and my comforter and Slept all night long for a guy who can't handle At my room to be warm.

You know why that's so valuable to the Inferno You know why that's so valuable because when you look at temperature control in your home It makes a like during the day. It's uncomfortable. Whatever deal with it Maybe especially if you're trying to save money, but it will affect your sleep Negatively and so then you have to kind of do the math like is it worth it? I'm gonna get bad sleep I'm gonna be productive. Am I gonna be miserable makes a big difference. So it's something like an eight sleep For people who want to save energy bill I mean just run that you're hot during the day But then when you get in bed, you get good sleep, dude I I have been saying this for all but still it was too afraid and chicken to let the house get too warm Yeah, you know cuz it does either next next day when I finally had a guy come in and repair it my house been trick You know managing in the high 80s I mean it took all day of running the AC just to bring it all the way back down didn't help that were 100-degree days The same time but I was blown away on how comfortable I was With all my sheets on sheet quilt and comforter with that eight sleep.

That's how badass that is It does make me want to find somebody so if you're a listener and you have one because I'm not this guy I'm not the try and save that much on the energy go off your AC and see yeah I'm like super curious to somebody who is willing to take because I don't even like being up watching TV and 80 80-degree house, right? so I'm curious to somebody who doesn't mind that or would love to test that to hear feedback because there's got to be somebody out There that owns this thing that has used it to like really lower the worst I've ever now you guys know I have a pretty good tolerance for heat So I'm not like super averse to heat like you guys, but I'm also human So, you know if it's really hot it is uncomfortable.

There is nothing nothing I've ever experienced like sleeping at my grandmother's house in Sicily in the summer She had no AC the house is made out of concrete It's on the you know, the house is there on top of each other? So I'm like on the third floor maybe so, you know heat rises to the top, bro You guys it was like I slept. Oh, there's no sheet. You're used to use no sheets. I'm on the bed in my underwear I'm like 14 years old 13 years old, and I'm just just a pool of sweat Yes, I'd have to roll to the side because the bed was wet where I was sweating and it was like that every night My dad would sleep on the balcony.

He'd go outside on the balcony in a chair It's so it got so hot. It was brutal. Yeah, it was painful. It's all you never experienced This has been coming up a lot I don't know what the message is supposed to be with this but the parallels of your life in my life Literally at the same age I'm living in Don Pedro at that time and this summers get up to 110 there and we lived on top of a hill in a you know double wide trailer built home type thing and No AC running and so like that we had a doughboy pool and what you would do is you would plunge the pool before you lay down and I slept on Top of my sheet with cold rags on my forehead and on my ankles to try and keep Myself brutal same age same age same time that you're gonna sweat.

Yes. Yeah, just sweat and just which is part of why I'm so I know that I'm like Yeah, I know it traumatized me and I'm over corrected to a point to hints the point of like, holy crap My house actually got that warm and I still had great sleep I'm deathly afraid of feeling that feeling ever again that I still just refuses it, but I same age same age Same time of my life. I just have memories because nobody had AC back that now when we go to Sicily Well, I haven't gone there in a while, but if we go now that people put units in their windows, but back in those days Did they couldn't really afford it?

Nobody had air-conditioning Wow. And so in the summer we just see first off The stereotype of the guy in his undershirt his beater like that's because you're so hot you're in your boxers Beaters what everybody's like all day, you know at night come home from work and people are sitting outside with fans and you're just looking at everybody's sweating their asses off guys ever do the The redneck hack for that. Is that ice bucket? Yeah, just a big ice And yeah, and then a fan blowing on the ice like we did that We got a swamp cooler was like the big that was like a big deal for our friends a swamp cool Is it something like that?

That's a giant giant giant fan with it sucks We cut a hole out of the wall and it's like this It's a big machine and then it's got cold water that's being pulled in there like like sitting in a pool and then it's blowing That air that's exactly yeah, it's loud as shit, too. So it's like so who cares you can't For sure Colts have ever been in my life in the house. Yeah, I can't do cold Cold makes me want to cry. I don't want to live.

I'm done. I would rather do that I'd rather do the cold. Didn't you say it was so cold. You can feel your nose hairs freeze. Yeah, I probably said that Yeah, well Chicago's is where cuz a Chicago border so windy Chicago border some of those lakes, right? So Chicago's wind chill off the lake. Yeah Those famous pictures those famous pictures of like cars. Yeah, there's like frozen icicles Yes horizontal. Yeah, that just comes in and it literally just starts forming and you can I don't know if you watch like a time-lapse You can see the the yeah, everything that's Slowly freezing cars just they're like, yeah rock hard with ice And it's just like I couldn't even like open my car door now trip now trip off this right because this is all association Okay extreme weather workouts favorite because I used to work on the backyard and I never missed the workout when I was a kid and so if it was Hot I'm out there working out Freezing.

Yeah, I'm out there working out loved like freezing workouts the best wearing gloves. That's why I love a little rocky for the most Yeah, because I've done that with the whole like, you know log and out in the snow Yeah, dude, of course, that's awesome I tell you guys and tell you guys this so there's this This course that our church does every so often called better man and it's different churches do it So it's not like our church did it's like it's a course or whatever and it's at 615 in the morning Okay, so that's what the time you need to be there because it's guys right?

So get up early whatever so I get there First day I'm sitting there. I'm kind of tired energy drinks barely hitting me. You know what they open with rocky montage Play this at 6 15 a.m. And expect me to sit down Wish I was there to see that can only imagine you can't sit a 10 15 minute video Sitting down for an hour our devotion And it was the craziest I'll do push-ups it was literally while Adrian looked at him Maybe that way and then it starts.

I'm like, no You gotta look over go like, okay, I see I see the test He built me up because I got broke down the whole time About things in there and I'm feeling I'm sitting there feeling like Juve is red light therapy that works Look studies show that red light therapy the right intensity and wavelength in the studies Makes your skin look a lot better. It speeds up recovery. It boosts testosterone It can help with pain and inflammation there are decades of studies on red light therapy Photo bio modulation is what you'll find that shows that it's works and juve uses medical grade red light therapy devices For your home in the past those devices would have cost tens of thousands of dollars But juve has made them affordable and again It's the same wavelengths and intensity that you see in the studies other companies that tout red light therapy Don't use the ones that the studies are showing in other words use juve and it's ten times more effective Go to juve.com.

That's J OOVV comm slash mind pump. Use the code mind pump get $50 off back to the show. Our first caller is Susan from Missouri. Hi Susan. Hi Susan. Hi, great to see you guys. Same. How can I help you? You have much more comfortable chairs than me. Um, I'll just read the email like everyone does. Uh, I've been listening to the podcast for two years now doing every workout and I truly believe it's helped ship my mindset in such a good way. I don't watch the news, so you keep me up to date on politics, conspiracy theories, and parent, what parents are doing these days because all mine are grown.

Um, I love listening to your God story, Sal, and it gives me hope for those that I know have not yet found him. I am 51. I've worked out my whole life, done many ups and downs of cutting lower than what is healthy to lose weight. I have not been a fad diet fan, but I do follow a mainstream HIIT, CrossFit, two hour workouts that have way too many exercises, et cetera. Your podcast has taught me so much about throwing out the scale, looking at strength and how my clothes fit and how I feel as targets instead of the scale.

I hope my attitude is a good role model for my daughters and granddaughter. Uh, over the last three years, I've consistently strength trained only. My only cardio is my steps, which are around 8,000 a day. And I love to hike as long as I have the stamina for long hikes, you'll never catch me running. For the last two years, I've worked out with a personal trainer. She's changed up my workout about every six to eight weeks and always leaves in the basics, like the compound lifts that you always talk about.

I have reverse dieted, bulked and cut during those two years, and I feel better and stronger than ever. I currently sit at 22% body fat and I'm very happy with that. Um, I'm on HRT, so my hormones are great and I have a good sleep routine. I'm getting ready to go out on my own. I feel like I've learned a lot from the two years with a personal trainer, but I'm, I'm ready to go out and try it myself. Um, I have my maintenance calories really set, um, been on that for over a year, slight bulk in the fall and the winter to gain some, a little bit more muscle and then back to maintenance for the rest of the year.

My concern is I no longer have someone to plan my workouts and I need some advice. I've done the bro split four days a week and the full body three days a week. And honestly, both of them work for me. My goal is to still be able to work out, hike and play with my grandkids 20 years from now. So bone strength, joint health, and muscle are my major targets. Do you recommend anabolic? Cause that's what everybody starts with. Do I go with the new PPL or muscle mommy?

I'm not sure where to go on that. I do plan on buying prime pro for the flexibility and joint health that you always talk about and to keep myself from injuries as I get older. I like PPL. I, I, first of all, great job. Great job. Sounds like you hired a good trainer doing really, really well. A body fat percentage, the workouts, everything you're doing is like, so spot on. You look real healthy. Yes. Are you, let me ask you, you mind if I ask you some questions about the trainer?

Cause you worked with them for a while. Yeah. Two years. Two years. And how many days a week were you with them? They're on, they were an online trainer. Okay. Okay. So it was online coach. Okay. Yeah. Online. Um, she was as good as you can get online. She did take care of all of my diets, um, digestion. She took care of all my workouts. I would send her videos. If I had questions about my form. Okay. That's great. Cause I have, because there's a few options I have for you.

Cause I had clients that were with me for a very, very long time. Um, I had some clients with me over, over 10 years, but what it looked like was, um, you know, in the beginning I would see them more often and then towards the end it was, I would just check in with them. To kind of give them, you know, some tips, maybe change a little here or there. So, and so that's, that is one option. I don't know if your trainer or your coach offers something like that.

I know we kind of have something like that, but it would be like, Hey, can I have a less, is there an option to work with you or rather than meeting with you? You know how, I don't know how many times you met with her, but maybe, you know, one fourth of that. So if it was like once, how often were you meeting with her like through video or, or online? Uh, I did a check-in and a video conference every week. Um, once a month, we'd have a 30 minute call on just how the month had gone.

Okay. So, you know, when, when options like, Hey, do you have an option where I only meet with you once a month? Uh, or I touch him, I touch base with you every other month. So that's one option. Um, and, and not necessarily because you need it. You've been doing this for so long. You're doing a really good job. I feel pretty confident that you'd be okay, um, on your own. Uh, but I also know the value of having someone kind of look over things, having that, you know, that accountability.

Yeah. And, and they also, you know, it's, it's more than that too. It's like we have our tendencies. And so a coach is, you know, they're taking a view from out here. So they can say, Hey, you're doing a little too much of this, or let's move you in this direction. And you might not have done that on your own. Well, it can look as simple as something like this. Like, I think a great program choice for you is push, pull legs or muscle mommy. Either one is a fine choice.

I would probably push you in the push, pull legs direction. And you go for the next month and you notice some nagging shoulder stuff or feel something. And it's like, when we have our check-in, I talk to you about it, ask some questions and I, then I go, Hey, I want you to do these three movements. Oh, you know, before your workout, every single time now, and let's drop this exercise and we're going to add this one instead. And it's like, and then keep doing what you're doing with your diet.

It's perfect. I love where it's at. Or you go something like, Hey, you know, I'm starting to feel this way a little bit. And so I'd like to lean out. Okay. Well, let's adjust. It's just like that. And you just go. And you go as long as you need to go until you check back in. I love that. And I think that is, uh, I think such a worthwhile investment. Um, and I think you value, obviously this, uh, just proven by how consistent you've been. Do you absolutely need it?

No. I think you could go figure it out, but, um, I, I, I would push you in, in that direction, but I like PPL or, uh, that's my, my suggestion. Yeah. I like PPL for volume for you. I think PPL would be a good fit. Yeah, totally. And you, you obviously, I mean, you've been doing this for awhile, so you have good, you can do all the exercises. You could do the presses. I've actually watched a lot of your videos, um, on, on form. So, uh, I was due to hit thrust when I started watching your podcasts.

And so I did watch the video on making sure I was doing it correctly. Cause that's something I put more weight on that than anything. So I was afraid I'd hurt myself after a little while. Yeah, no, you know, it would be a good, you know, it's a good question to ask you, Susan, which I should have asked you is, uh, what is the, um, is there. Like a worry or fear of going off on your own? And if so, however small, what is it? Is it the accountability?

Is it just, I'm not sure the direction I'm going to go. What would that be? If that's the case? I think I'm, uh, prone to when I was doing my own workouts before I'm prone to doing too much. Yeah. Okay. Over-training. And so that's the reason I wanted to go with one of your programs. It's already set. I know exactly what I have to do and I don't overdo it that way. I am a hypertrophy, um, you know, it's a failure kind of person. Well, so if, so knowing yourself, if you, if you never worked with a coach and you just followed our programs, would you be able to just follow our programs?

Or do you think you still would have a tendency to kind of start to add a little bit or push a little too hard? No, cause I think as soon as I start seeing results on anything, I'm like, well, then don't fix something that's not broke. And just keep going with it. Okay. So the programs that are great for you. Okay. PPL muscle mommy, the whole 15s, the whole 15 protocol. You should try it at least. Yeah. I think would be phenomenal for you. Symmetry would be awesome.

The programs you shouldn't do aesthetic split, you know, those types of routines. Yeah. You might even be, you might even be okay doing power lift, but just make sure you're in a surplus. But those are kind of the programs, the ones I mentioned, I think would all be appropriate for you. And you, I think you'll be surprised at how well you respond to a 15 protocol. Cause you might look at it and be like, this is nothing. Uh, but you throw it in here and there in between the other programs.

And, uh, from our listeners who do this, they get the best results during those periods of time. I've looked at something like that. Cause I, I only go to the gym probably three to four days a week. So the rest of the time I'm just doing my walking. Um, or I looked at some of the mobility that you guys have. So that's why I looked at prime pro or performance. I didn't know which one that I should use for the off days just to make sure my joints stay healthy.

Prime pro. Yeah, it would be prime pro. Yeah. I like PPL. Yeah. Let's go PPL three days a week. We'll send that to you. We'll do that. Great. I'll know. Perfect. That works great. Yeah. Yeah. You got him. Thank you so much for the support. And Susan, if you do end up wanting that, so we, we have, what's called a concierge program and you're a perfect fit for this, it's literally where you just check in once a month. Uh, the, the programs included in that and they tailor it to you.

So that's just part of the process. So if that's something that, yeah. So that's something you're interested in. We can have someone that will call you and you can go over all that. Yeah, that would be great. Okay. All right. Awesome. All right, Susan. Thank you. Keep it up. Thank you. Yeah. Yeah. I mean, when I look back to, um, the clients that I had for a long time, uh, you know, would start two days a week. Then it moved down to one day a week.

Eventually some of them were once every other week. And then I had some clients who just met with me once a month. Uh, and it kept them consistent. It kept them going in the right direction. They never stopped with their workouts. Totally worth it. Well, I think we, we all have experienced this. This is part of the reason why we built the concierge program is that it's the, uh, ideal evolution of every client. Yep. Um, our goal isn't to have a client forever. You know, the goal is to teach them what they needed to know, to take care of themselves for the rest of their life.

The same time we've been doing this long enough to know that how many people valued that, man, I just like being able to check in, but you don't need to be. Yeah, but you don't need to be paying me, you know, premium price to see me every single week. And just, uh, you have that resource to check in with and go, Hey, I'm feeling this, I noticed that, or, or maybe, maybe six months goes by and you're like, you know what, I want to get ready for this run, or I want to try this thing, or, you know what, I might enter in a power and so you have somebody who's just tweaking the diet, adjusting things, uh, for you.

And it's, uh, I would mean it's why a lot of our clients, after they finished with our trainers, they end up in the concierge program. Our next caller is Alvin from Florida. Alvin, what's happening? How you doing Alvin? What's up buddy? Oh, hello. Hello. I'm doing good. I'm excited. I've been preparing on how to say this things and I'm, I'm okay. I'm finally here. Awesome. After a long time, like planning to be here. Awesome. Are you wearing pants? Stop. Yeah. I did. I'm sure it's okay.

Okay. Keep it classy. Uh, okay. Let me base it on my email. Uh, I'm kinda old, 64 years, uh, six foot 200 pounds. I'm fat around, uh, abdomen, uh, belly that, that place there. I was obese for a long time during my teenage years. I, I peak at like 300 for a few years, 300, 350 was my peak. Then I was maintaining 300 for, I don't know how long, more than, more than a few years, then finally I, I lose weight, but everything that I lost was in the arms and the legs and my belly and stomach is still kind of fat, but people will say I'm not fat if I'm just dressed with a shirt, proper shirt and proper pants.

But, uh, if I'm naked, I see myself, oh, I am really fat. And now my goal is longevity and become stronger and as bad as, as I can possibly be, and then what else? Um, I want to avoid, I want to stay light. I want to avoid gaining weight. I want to stay light because I have this, I want to do some long, long distance hiking, maybe multi-day hiking. And also I'm trying, I'm learning flying now and I'd like to proceed with flying a glider and the gliders want you to be very light.

And then I also need to fix my, my flexibility because I lost my ability to squat a few years ago. I was still doing squats, like air squats. Every time I take a break in the bathroom at my, at one of my jobs. And recently after a few years, I don't have that ability anymore. And my shoulders is also like kind of a little bit stuck. Now, another thing I want to do, I want to be able to do one pull up for sailing purposes, because if I fall in the water, I need to pull up to get back on the sailboat.

That's it. And I guess my question is, what's the one program that will help me with my goals? And another question is not wanting to build a lot of muscles. Uh, how much protein do I really need? Yeah. One gram is like really a lot. Good questions. Uh, so one thing I can 100% promise you and guarantee is you'll never, you're not going to build too much muscle. Okay. Yeah. There is no strength. It won't happen. I mean, the protein with the amount of routine that I should be thinking.

No. So one gram per pound of body weight's a good target. You can go a little less than that, maybe 7.7 grams per pound, but the high protein is good for longevity, mobility, strength, performance. It's going to be good for bone density. So it's actually going to be good for you. In fact, the data shows that the older you get, it's probably more important to have a higher intake of protein. It will also help with the fat loss. Okay. So if you eat it first and you stick to whole natural foods, there's this natural, uh, calorie, uh, dropping effect that happens because protein is very satiety producing.

So what that means is when you're eating, you know, you're 200 pounds. So let's say you aim for 160 grams of protein. Okay. So maybe, maybe 55 grams of. protein for breakfast, lunch, and dinner, and you eat it first, and it's whole natural foods. That does a lot to control your appetite, and it will naturally help you get leaner. It will also help you build muscle at the same time. So I definitely think we should aim for that. Avoid processed foods, and the program- That's processed food is out for more than a few years already.

Good, good. I do home cooking every time. Oh, perfect. Good, good, got it. The program that's good for you, especially considering that you said you've kind of lost the ability to squat, overhead pressing is feeling difficult, I think the best program for you is MAP Starter. Okay, starter. Yep, MAP Starter. You're going to be using dumbbells and a physio ball. It's going to help with stability. It's going to help with balance. It's going to help you with technique and form. Okay. And after you follow Starter- Symmetry.

Maybe once or twice, then we can move you to another program. Symmetry could be good, you know, suspension would be good. You know, bands would even be good, but I like Starter for you for at least a couple of rounds and you'll see your body progress. What do you mean by a couple of rounds? You follow the whole program and then follow it again. Oh, okay. Like two cycles. Yes, yes, correct. Correct. I see you have, it looks like you have a pull-up bar and a squat rack behind you.

So you got- Yeah, yeah. I got that recently wanting to improve with my, I got a few dumbbells. Then I got this one recently with a barbell and a few smaller weights. Alvin, because you have some pretty good ambitious goals with the glider and getting into the boat and getting pull-ups and working on the shoulder, have you considered working with a personal trainer? Not really, because one thing is also the, I'm building up the financial health on my side. Okay, understood. So Starter would be the way to go.

Now Starter is going to be using dumbbells and a physio ball. Do you know what a physio ball is? Not really. It's like a yoga ball, the big inflatable ball that you sit on. You can get those real cheap at, you know- I think I got one of those in the shed. Perfect. Probably my daughter and my wife. Perfect. You'll be using that instead of the bench in this program. Yep. And so follow this program once, follow it again twice, and then you can start to try progressing to other exercises.

But this will be good to build that foundation of strength and stability. Okay, so it's MapStarter, you said? I'm sending it to you. We have your email. We're going to send it to you. We got you, buddy. You're going to get it for free. Thank you very much. One more question. Yes. If I could spare like $10 a day for some supplement, what will be good for my brain? Creatine. Because I'm taking, I'm going to take this exam with the flying, with the thing called a license to fly.

Creatine, by far. Multivitamin and creatine. Those two supplements are the best for what you're looking for. Multivitamin is very inexpensive. And these days, creatine monohydrate, just pure creatine monohydrate is also- Okay, creatine, and what would be the ideal dose? About five to 10 grams a day. Yeah, if you can work that up with your stomach, it'd be ideal. What's it with the stomach? He's saying- Well, like if you want to increase that, it gives you more cognitive benefits. So meaning if we get close to 15 grams, that'd be great, but not all at once.

So start with five, see how you do. Take five with every meal. That would be ideal. Yeah. Oh, okay. So every meal you eat, you also have some creatine. Five grams, every meal also have five grams of creatine. Great. Yes, that would be perfect. We'll send the program to you. Shoot for the protein like we said. Follow the program that we're gonna send to you at least two rounds. Two rounds. What's the timeframe for one round? I believe it's nine weeks. Yeah, almost three months. Is it 12 weeks?

It's just under that. Yeah, it's like 10, okay. So it'll give you like two and a half months. So you've got yourself about probably four, four and a half, five months of programming. Okay. There's an underlying thing that just came up. My daughter's getting married December next year, so I have a lot of time. Yeah, good. Yeah, yeah, yeah. I mean, I look good already, but to look better. Yeah. Yeah, you'll be all right, dude. Follow it through two rounds, and then I want you to email us in back any questions or concerns or anything else you want to know.

Just email us back, okay? Okay, we'll do that. All right. Thanks, Alvin. All right, Alvin. Thank you very much. Thank you very much, everybody. Excuse my remembering the names. The brain is not very good. Next time, I'll be better. No worries. We got you, Alvin. Thank you. Thank you. Bye-bye. Have a good day. Yep. I haven't heard that in a while. I don't want to build too much muscle. That was really common. That was always my favorite. People used to say that all the time. I'm like, listen, you ain't gonna build much muscle.

Yeah, yeah, yeah. Well, you get- Let's not worry about that. That comes from the kite, the flying, the flying. Sure, I understand what he means. He doesn't want to be heavy, but yeah. I get what he means. I used to have this. This was in the late 90s when I was in gyms. People would be like, I'll try- You will look like a bodybuilder. But I don't want to look like a bodybuilder. I'm like, listen, that will not happen. I don't care. He's back. You can try looking like that, but you won't look like that.

I used to have ladies that would think, I'm training them like a line. I'm going to turn into a linebacker and do these types of exercises. I'm like, no, you're not. Our next caller is Jordan from Arizona. Hi, Jordan. Hi, Jordan. Hello. Hi. How are you guys? Good, how are you doing? How can we help you? So first of all, I want to do like a little thing, just say hi to my mom because I know she's listening right now. She's been listening for a really long time.

And also I really respect how much you guys focus on women's health. And I think right now I need the education. A lot of girls like me also need this kind of reality wake up call as well, but I'll go ahead and get into it. So I decided to go get an in-body scan and the results were kind of interesting to me. So for reference, I'm 5'10", 21, weigh around 128 to 130, and I came in at 9.8% body fat and skeletal muscle mass was around 65 pounds.

So I love training and I love working towards a lean physique. And I've heard you guys talk about reverse dieting before. So my question is if my primary goal was to maintain my current physique while preserving or potentially building muscle, would a reverse diet make sense? And if so, what would the progression with my calories and training look like? And I'll be honest, a lot of my goals revolve around aesthetics. I'm also wondering if a reverse diet is suitable for that. Yeah, thanks for calling in.

Okay, so can I ask you some more questions, Orden? Of course. So in your email, you said that the scan was kind of like a wake-up call? Definitely. Explain that. What do you mean by that? Well, when I was listening to you guys, I didn't really know where a female should sit at in body fat percentage-wise. And the second I saw that it was below 10%, I realized the people who are below or around 10% usually are going into a bodybuilding show and that's not something that I'm doing right now.

So I realized I definitely need to have more body fat on my body, to have a functioning and have better hormones and stuff like that. So I kind of got a little scared from that number, I think. Have you lost your menstrual cycle? I have. Okay. Any other, you mentioned balancing out hormones and stuff. Have you noticed, besides the number, because you could look at a number and it could be scary or not, you lost your menstrual cycle, which is a sign. Are there any other signs and symptoms that you could kind of point to and be like, maybe I should eat more or?

I would say definitely strength. I feel like I've had to drop my weights a lot at the time and I'm also not as motivated to go exercise. And I think my sleep is great, which is kind of a factor that I also was paying a lot of attention to. And that was, but I think my loss and strength was definitely a big sign. What is, you said your mom listens to the show. What does your mom say to you about all this? Do you guys talk about this?

We do, we talk about it a lot. She actually told me to ask about a reverse diet and see if that was something that I should look into and how that would look. And I think she's also kind of showing me the different programs you have as well, because she just started the muscle mommy one as well. And she's really liking it. All right, and so you did mention, probably need to gain body fat, but you also said maintain my physique and aesthetic. Is there a fear around gaining body fat?

I think so. I think it's just a fear of the unknown of where, because I know every single person's different as well, like where the body fat is going to accumulate most likely. So I think there is a bit of a fear there, but I also like the idea of with that, like gaining strength, also improving my endurance. And also I do know that one of the factors of losing a menstrual cycle is bone density as well. So I think that in combination with more strength training and getting stronger would really help combat that.

Did you see the bone density on your DEXA scan? Did it say anything about that? I didn't. Okay, okay. I'm glad we're catching you at 21, just so you know. It's so good that you're having this conversation now and not five years from now, or even later than that, which we have a lot. Your age is what makes you so resilient, but losing your menstrual cycle is a really big sign. Big sign, yeah. That you're undernourished and likely overtrained on top of that. And the overtrained part is connected to being undernourished.

It doesn't take much to be overtrained when you're undernourished, but I do want to ask you what your workout looks like now. And your email says you love the gym. How many days a week are you in the gym and how long do you spend in there? I'd say around four to five days a week. And I usually try to just make it pretty quick. I go to like an hour, maybe an hour and a half max if I'm doing a little bit of cardio afterwards.

But it's typically around two leg days, two upper body days, and then I'll throw in a core day. And usually Pilates workout or just other functional core exercises. What's activity look like outside of the gym? Are you doing other activities? I don't do any other activities, but I just got over 10K steps a day. Okay. Would you be prepared to let go of this and have somebody else do this for you? In other words, just listen to somebody's advice for a little while. Outsource it. Absolutely.

Okay, because that's probably what it's going to take to do this properly. Because it's going to be on your own. It's going to be scary because you will gain weight. You will gain body fat. You'll also get stronger. You'll also become more fit. You'll also have more energy. You'll feel great. Your menstrual cycle will come back and you'll feel good. But the weight on the scale will go up for sure. And it's going to be scary for you. And you will eat more than you're used to.

And you'll also work out less than you're used to, which all of those things are really scary. If that's what you're used to and you want to do it, especially if you see the scale go up and it goes up 10 pounds and 15 pounds and 20 pounds. You're 5'10", so you're pretty tall. A fit, muscular-ish physique at your height is with a decent body fat percentage, like 19%, which is lean, but that's double what you're at. You're sitting at 150, 160 pounds. And that's a scary number to somebody who's used to sitting at 120, 130 pounds.

But you're tall. Right. Yeah, so, and so, I mean, I could tell you what to do. I could send you the program. I could tell you how to reverse diet, what that looks like. My confidence in your ability to follow through with it on your own is low, and it has nothing to do with you. Has everything to do with my experience. It's very difficult. It's a very difficult process. But if you work with- Well, because you will be uncomfortable. It's going to be- You will be uncomfortable.

Totally. You will not like it. It will be hard, but that's part of the process. Goal one is, and the only thing, if you're getting coached by us, we're talking about is menstrual cycle and strength. That's all we're talking about. I don't care what you look like. I don't care what the scale said. All I care about is, have we got that menstrual cycle back? Are you getting stronger in the gym? And that we're going to keep reverse dieting and keep pushing in that direction until that.

And then we can play with sculpting the body, body fat percentage, all those things. But those are the first two things. Like we have to get healthy first and foremost. And then we can set all the other goals later. And that period of time for every client that I've trained is really, is just, it's tough. It's tough. Now, just to encourage you, now that I'm scared the crap out of you about this, okay. Being healthy, being healthy looks good. Being healthy looks better than being unhealthy.

And then the other thing to encourage you with is because of your age, your body's going to respond well. Yeah, that's why I'm excited about you coming to us right now. We've worked with female clients in their mid thirties who've done this for most of their lives. Much harder. And getting their menstrual cycle come back can sometimes take a long time. I feel very confident that we would see, within three to six months, a rapid transformation in your health and your strength is going to go way, like triple, quadruple the weight that you can lift in the gym.

That's going to blow you away is how stronger you get. And I will encourage you to focus on your strength. That's what's going to keep you on point through this whole process. It's going to look like dramatically reducing the volume of training too, by the way. So like, I know you said the gym is kind of quick for you, hour, hour and a half, but it's going to look like a lot less, a lot less days and less time in there. Yeah, you might be in there three days a week, 45 minutes, something like that.

Yeah, yeah. And that's great. Yep. Okay. Jordan, if you're open to hiring one of our coaches, because I think that's the best bet, I can have someone call you and if I were coaching you, I would say between six to nine months is how long I'd want to work with you to get you out of this and then comfortably off on your own and just feeling amazing. I would love that. Okay, we'll have somebody call you for sure. I'm excited for you. And I'm also proud of you coming right now to us like that.

I know it takes a lot. Yes to you know put yourself out on camera and stuff like that But to come to us at 21 years old like we got this I wouldn't be got this and we're gonna turn around I wouldn't be so pumped and I wouldn't be surprised if 30 to 60 days you started to feel really different Yes, just because your age and how resilient that makes you know I hope so and I hope this message hopefully gets to a lot more people my age Because I think right now Some of the stuff we see is just putting us all in the wrong direction So I'm 100% agree.

Okay, I'm gonna keep promoting this. 100% Jordan one more piece of advice Take your algorithm and and thoughtfully change it away from fitness influencers Through this process because that really especially for young women is toxic. It is so toxic So just like get off, you know, don't look at those. They're just gonna it's gonna move you in all kinds of crazy directions We'll step you through this. We got you Thank you, all right, I appreciate it. Thank you. All right well, I'm See 21 year old at 9% body fat losing her period So resilient at that age to reverse her out and get her bodies and respond Very well, very very well, but boy, is it gonna be scary?

And that's why I'm giving her numbers like 150 160 pounds. It's like you're gonna have to gain. Yeah, 20 to 30 pounds There's a part of me because she She is so receptive. She is so positive She called that feels bad for like really pushing in the direction like unique but it's just like it's just your you're hearing experience while we got you of training someone like that like the Difficulty. Oh, yeah, like you two three months in the scales going up. You're gonna be really well here's the reality of it and I've openly talked a lot about the journey with Corinne and our Whole thing and struggle with like trying to build muscle and obviously that's her goal, right?

She wants to build muscle, but what happens sometimes when you've been running a low body fat You just gain body fat 9% dude. She needs to yeah, exactly exactly, but you can Logically understand that all day long, but then when you see it you feel it It's can be very discouraged, especially when you're putting the work in right go to the gym You're eating whole foods just eating more of them your coach is telling you when you go this direction So what I what we hope and will be exciting is that Relatively quick we can get the menstrual cycle back because that's this that's the main focus and that's exciting in itself Okay, this is you see this is your body telling you you're moving the right direction because the the mirror the scale Could be really rough for a little bit till we get there.

Yeah, and in my experience This is again my own experience with a few people. I've had in this particular situation Her period will probably come back. She's gonna have to gain like six seven percent body fat before that even Starts to happen. Although her age. I tell you what man you someone early 20s young female even at 9% She's resilient. You can see in her face because if she was 30 at 9% Yes, she would look really weathered and so there's a little bit of a It's a little deceiving when you're that young and that depleted although, you know, that's why I asked her what mom says because parents know But yeah, she's gonna have to at least double that.

All right. Our next caller is Thais from California How you doing yeah, it was good to see you in person. Yeah. Yeah, it was so good to see you guys I I would have loved to be able to talk to Justin and Adam a little bit more but it was nice to talk to Sal and Doug and see you guys and feel your vibes you guys are 100% and it was like For the audience like what you see and what you feel over here It's the real deal and I'm really just I don't know.

I'm grateful Cool. I'm glad you like the live event. That's good. So you made it give us so give us a little update So, how's it going last time we talked? I think we were just like hey Try and get into some communities get some support, you know type of deal and I think that's kind of where we left off You've been you've been really just doing so much For taking it all. Yeah, just try to take everything on. So what's going? Yeah. Um, so Sorry, I'm just turning up my volume here Yeah, a lot has happened the community thing Didn't really happen so much.

The intention was there. I set some like I'm gonna go to this class Wednesday night So excited but my responsibilities as a mom takes, you know precedence and each and every time like my kid needs a lot of support with school and schoolwork and By the time all those responsibilities are taken care of there's just you know, the class is gone whatever so, um It's hard. I'm a single, you know, I'm a single mom and I provide every like I don't have any support or family around So it's just the two of us.

So making that time has been challenging however, I have Said yes to a couple of girlfriends who invited me out a couple of times So that was good. And I'm I'm you know doing my best just to Open that door a little more I definitely Know the value of having more of that security that bolstering of community, but Yeah, my priority is my son and you know, I got to make sure he's cared for so that's been a little bit challenging But I don't know if you got to read my little update because I had a big aha moment in regards to my body and my pain Which is that I believe that I've been dealing with hypermobility my whole life and I have not realized it and so it's been Eye-opening I always felt very broken.

I never felt like I fit into my body My body always just felt broken and flawed and you know, I thought that that was Mainly because I had the history of obesity Especially during my puberty my puberty years like I just thought my bones whatever however um, I have a new client who has a And so I did some research around that which is hypermobile alert down listen syndrome And there were just so many moments Uh, I was like, wow, that sounds a lot like me not the other Ellers-Danlos, but when I learned more about hypermobile Spectrum disorder without kind of more of the connected pushy stuff Then I realized holy cow, like I think that's what's happening with me because I was like, oh my god Holy cow, like I think that's what's happening with me because my whole life like my ankles would give out my knees will almost Um dislocate when i'm just standing up from the floor.

Sometimes walking will cause my hips to almost go out um when I sleep I have a lot of pain and after discovering more about this I realized oh The pain is because it feels like my joints are um Collapsing, you know, so it'll hurt on one side and then i'll flip over and it'll hurt on the other side and um I sprained my neck when I was young by doing a headstand and I don't know that that's normal There's a lot of things that I thought anyhow, um I don't want to talk too much.

But um I think that that has a lot to do with what's happening and i'm wondering um, you know from your experience as well if uh, It's possible that you know, even if i'm Not overdoing it doing two or three lifts a day or something like that not going to fatigue not going super heavy That leaves me with more pain and discomfort perhaps because of some type of central nervous system signaling to you know support the joints more or I don't know. I'm trying to put it together and I feel like I have a lot to learn now And I want to figure out what I need to do you you you I think you're hitting the nail on the head Uh, by the way, I can tell you're sitting kind of cross-legged Are you are you are you sitting like or do you tend to sit in like stretches?

This isn't this is just something I noticed from people with hypermobility They tend to sit in ways that I couldn't get into if I tried you know What's interesting is i've been watching the prime pro stuff and I was watching your guys's 90s and how it's like so hard to put your knee down and I was like what? Like that's hard Are you serious? Like because my knee just falls down, you know doing some of the other stuff is hard for me, but not that Yeah, so hypermobility.

I I think you hit the nail on the head. So yeah, you're so short range of motion Yeah, so you hear us communicate full range of motion. Yeah, that is symmetric. That is not good for you Training really full range of motion for you can cause pain So short range of motion, but ideally it's isometric isometric pause reps when you do exercises So you're the way you lift weights doesn't look traditional anymore It's not this. Yeah, I need to figure that out pot. I don't know what pause So what it looks like is so take any exercise that you would normally do and you would take it through full range of motion And you would move at this kind of normal tempo What it looks like is you don't go through the full range you shorten it up So just short of what you would normally go and you pause for three seconds and then you go up Okay, and you don't go as high as you would go before you pause and you pause for three seconds or so in every rep And exercise that you do You're mindful of oh, I would go further up or I would squat further down and you stop it short of that And you pause the body in that and you can you contract the body you do an isometric so you Ask your emphasis on your tensing So you pause and you tense up for three seconds and then you go and you and your reps start to look like that We're trying to get you we're trying to make you tighter.

Yep. So yeah, do you have symmetry map symmetry? Yes, I think I I'm yeah, I think so if you do I haven't gone into it yet If you don't we'll send it to you the beginning is a two weeks of isometrics. Yeah, okay I want you to do that Not for two weeks. I want you to do that for like three months Oh, wow. Okay, that's your workout is isometric. Okay, that's it. Okay for now. Yeah Nothing else for now Then when you get into traditional strength training, it looks like what adam is saying.

Yeah Okay, so it's gonna feel what adam is saying, um, that's inflection and extension that's in both directions Yes, yes, but you're not going to shorten the range. Yeah, so like let's you know, you could sit in a squat. No problem That's not where you're gonna stop. You're you're gonna stop at parallel always short. Yeah. Yeah. Oh parallel. Wow Okay, and in whole tightness, but but the I the isometric portion of symmetry for you do that for a while Okay, that's going to bolster and strengthen, uh your joints, uh, and it's going to help make you a little bit more stable Okay.

Yeah, that sounds really good. I've been consistent with mobility, uh training, you know since we last talked and Um, I I feel like that has helped a lot already um, but I do notice that other little pain things pop up and i've been wondering like although it's like my squat too deep because like my knees will start to hurt and Um, so i'll try that, uh, would I continue with the mobility as well so mobility's okay, but here's the difference so You're you're you're connected and tensing the entire time.

Yeah, you are not sitting in any of the positions call it kin stretch It's it's a lot more emphasis on like really tightening the muscles in those positions it's less about Uh, you know like getting full range and really it's really just like articulating your way through really tensing your way through these movements Yeah, I don't I don't even know if I want you to I know I don't mobility I want you to just do the isometrics. Yeah, because the mobility okay if i'm training you as a client to end range focus Mobility looks different for you.

Yeah, okay It's it's like most people look at mobility as like an active stretch Uh, and it's like a stretching thing. It's less of a stretching thing for you It's more of a feeling it's been feeling less of a stretching thing. I've been like really really engaged throughout all the motions Good good um, that's why i'll say like the weird thing is is that like I I feel like the joints are super lax, but I feel tight at the same time like My ability like my thoracic rotation extension.

It's very limited. Um, But like deep in the bones if they feel yeah I I feel like my brain is um You know having to wrap itself around something that is so brand new The fact that you strength train has actually protected you a lot. Yeah, I just want you to know that so hypermobility has helped a lot Uh is very pain And injury prone, okay The fact that you're you have some pain here and there and things kind of bother you Is a testament to the fact that you've done strength training Like you've actually done a good you've done a lot better than somebody who has hypermobility who has not Done strength training, but I want isometrics for you The other thing i'd have you do if you haven't tested your vitamin d levels I'd like for you to get that tested, uh and and see if you need to supplement with vitamin d because that can also play a role in pain um Situations like you're talking about so the the advice on mobility actually looks the same as strength training also So in other words like you you brought up the thoracic mobility.

So like say you're doing like a lizard with rotation Typically someone with lizard rotation we do the rotation and we're trying to really challenge that in range rotation and connect for you I might actually shorten it up and just tense the body. That's it So instead of like trying to really put emphasis on how far you rotate or how far you lunge into something or how like? How deep you go into the stretch and connect actually who cares? I don't care if you shorten it up a little bit and then I do an isometric So go to let's say lizard rotation go open up and I know you because you have hypermobility you can go all the way Another six eight inches i'm going to shorten you at the six eight But then I want you to tense your whole body in that position And then come back and then open up and then tense in that position So your mobility movements even look a little bit different.

They're more isometric. Yeah, it's really just like Introducing certain positioning with your body so you get familiar with those positions, but now you're adding stability. It's all about stability It's like creating tension Owning that position and then kind of working your way back. That's it okay, um, I I noticed that in some of the positions there isn't a lot of uh, Flexibility, you know and in a lot of position there. It's it's very limited um But you would suggest the same thing even because like my rotation, you know I'm, not sure what the lizard one is But you guys had one on there where you're like reaching through the arm on all fours and then reaching above That has actually felt so amazing for me and it was really really limited, but I I am very active in the positions and it it's felt um helpful, uh So I'm wondering if I just kind of keep going with that But then give my attention to like does it feel like I'm overextending in some way shape or form I don't just hold it like it less less of like moving through it and just holding it I don't mind you doing the ones that you think feel good for you Yeah, but I but I do want your workouts to be isometrics for a while.

Okay, exactly. Okay Will I be able to like continue to like maintain? Uh muscle or build muscle my lower body is very weak and it's been hard because I keep going through Uh what I would call like overuse injuries, but maybe it's because of the hypermobility but knee inflammation. It's like really held me back from getting stronger and i've been My balance has been off my whole life like really bad, you know, like my arches fall My ankles are unstable and I really want to work on my lower body my balance my stability um So is that something that i'll be able to continue to develop through the isometrics and the isometrics are going to help you develop that strength If we give if we can make things more stable And counteract the hypermobility kind of issues then you'll get better results Yeah, but this is first order because without this we're just going to keep doing what we've what we've been doing all about stability Okay.

Yeah, so it's literally like they're you'll see when you get maps and we look at the first two weeks You're like holding a position and creating tension in that position So you're not even moving. Uh, but that's that's what needs to happen for like a couple months at least. Yeah, okay Tice that we kind of addressed, uh the exercise stuff that I think is kind of the goal for the next few months um, I want to talk a little bit about the community thing because Definitely heart goes out to you when when you're doing everything yourself It's really tough to get out of the house and go somewhere.

Um, have you considered like doing like, um, Bunko or bridge or having people over to your house? On a weekly or bi-weekly basis with some of your girlfriends or friends That you guys, you know, I don't know if you're into cards. I don't know if you're into board games uh or ever been interested in that like my aunt has her bunko week that she does every week with all her neighbor friends and they Get together and it's the girls get together have a glass of wine.

They have a blast I mean something like that where they come to you and you host it So it doesn't require you go and go leave. Uh your house. That's a possibility Mm-hmm. I like that idea. I mean, I I really like that idea. Um I can again like put my intention there and see It's just I I don't want to make excuses or sound like a victim or anything like that. I'm not I just like it's this like stage in time where It's difficult because all my girlfriends are moms, you know and wives and like, you know, they've got oh my god I'm gonna tear up.

They got you know, their their families and stuff and okay Sorry, oh, um Yeah, um, but I I'm gonna continue to uh Oh man, okay Yeah, um I I will yeah, it's just I I will it's just challenging. It's challenging I can't it's just challenging right now. But you know, I also um I also know that like this is just right now, you know, my kid has a lot of needs. Um, my community is where they're at and You know, my kid is 16 and so like in a couple years things are going to be different In the meantime, yes, I I I will Reach out more and and see if I can create more opportunities for um Getting together and everything.

Um and Tell you you don't you don't you don't sound like a victim. Okay, I don't I don't think that at all Just know that me is just throwing out all these things until something hits like oh, you know what? That's it's a good idea. Maybe i'll try that It's less, uh, it's less me pushing that you gotta go do this I I can feel That your heart wants that that you're trying that that you have a ton of responsibility on your plate And so that's part of my job as a coach is like let me let me find some other ways that we could do this Like what does it look like first?

Maybe it looks virtual first where I join for I I love hearts. That's my card game, right? So hearts and spades So I join a you know of a facebook forum group of other people that love the card game and I and I meet people Online first and then eventually find out. Oh, wow Some people live within 10 miles of me and then I invite new people over that I start to meet. I don't know I don't know, uh what that sounds like or it could resonate with you but that's I'm, just throwing suggestions not because I think that sometimes you're not trying the first step is you just tell the friends you have that You're having a tough time.

It doesn't even have to be scheduled anything. You're just like hey Uh, I just need somebody to talk to and uh, i'm just gonna tell like things are really hard right now and that's it Yeah, people tend to show. Yeah, you know yeah, I mean I just My friends my friends know my my life has been hard for the past 22 years, you know They they saw me get out of this like crazy situation and like i'm doing a lot better now Than I have been but you know, I will say that I think I mentioned last time I do have this online It's an online dance community and we do get together every week.

I mean, we don't hang out and talk about life so much, but it's definitely feeling more and more like a community and um, It's something you know That's good Yeah, that's good. Yeah But just keep and yeah, I have I have a you know, a couple girlfriends who have a little more space and time and It's just a busy time in life. But um, yeah. Yeah Those are that is good. Just keep thinking in that. I think that's the point. Um, I want to make is just that don't uh, Don't give up on it and you know Something will present itself and just keep putting some attention in that direction and you know something something will eventually click But the value of it is is is tremendous in the meantime We're going to look up your account if you don't have symmetry We'll just send that to you and it's that it's it's the first part of it.

It's two weeks in there Yeah, just keep repeating that I think that'll make a big difference with the pain. Hopefully. Yeah, absolve. Yeah Yeah, i'll do that. Yeah, i'm pretty sure I do have symmetry, but if you guys Can check on the back end and that'll make it easy. Thank you so much. Thank you so much It was great to meet you in person, by the way. Yeah, it was really good to meet you, too You need anything you send us an email? Okay Thank you.

I will yeah, I appreciate you guys. Thank you. All right. Okay. Bye That's tough. Yeah, that's really hard. Yeah, um on the good note, uh, I think she she hit the nail on the head with with mobility Yeah, and um, you know, it's not a question. I don't know for sure Well, it's not a question. I normally ask because it's not common Yeah, i've only had a couple clients, uh with real hypermobility but while she was talking I don't know if you guys noticed while she was talking she picked her leg up and like It was moving and the people that I know with that i've worked with hyper but when they sit Oh, yeah, they don't sit normally, right?

They have to sit in a weird stretch position to feel kind of comfortable 45 degree yeah, so and so that isometrics would Will make a big difference but um, you know It's tough man personal life. Uh wise it's tough to do it without Doing it with other people. Yeah, um, and sometimes it means you just tell them Uh, but then you know, there's always a struggle if we do it. I'm a burden Do I want to just keep telling people my problems? I mean, I totally get that look if you like this podcast come find us on instagram.

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