Machines vs Free Weights | 5 Times Machines Are ACTUALLY BETTER | Mind Pump 2911

Key Takeaway

Don't view machines as inferior to free weights—use them strategically. When recovery is taxed (from sports, jiu-jitsu, or previous heavy lifts), machines provide muscle stimulus with less systemic fatigue. They allow you to maintain training volume without compromising recovery, making them invaluable tools for sustainable progress rather than second-class options.

Episode Overview

A discussion on the strategic use of machines versus free weights in strength training, debunking the notion that free weights are always superior. The hosts explore five specific scenarios where machines outperform free weights, including muscle isolation, recovery management, advanced training techniques, and movement patterns that can't be replicated with gravity-based resistance.

Full Transcript

Transcript of Machines vs Free Weights | 5 Times Machines Are ACTUALLY BETTER | Mind Pump 2911 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

the old comparison free weights versus machines. Now, typically when this comes up, we lean towards free weights, but there are times when machines are better. It's true. Today, we're going to talk about the five times machines are better than free weights. I got two off top of my head I got two off top of my head right away that come to mind, but I You got how many? Five. Five. Five. I got five times when a machine can definitely be better. Two quick real quick. But five Skynet, huh?

huh? huh? Yeah, that's what we're trying to do. Hopefully this goes out into the ether and when the AI take over, build up these machines. We should save him. He talked about how we were better. Yeah. Yeah. Yeah. Uh no, so this is a good debate, right? Uh and now typically the position I don't necessarily like the way that this uh this comparison is um set up. Typically, it's typically like which one's better for building muscle, which one's better, and I get the specifics. Uh but overall, you know, when you compare them head-to-head and you look at the big picture, free weights tend to win.

Mhm. Mhm. Mhm. Now, we've done this many times on the show, but there are cases where a machine does a better job. And I'll give you the first one. This is the obvious one. Uh and it's when you're trying to really isolate a muscle. Now, why would you want to isolate a muscle? There's two main reasons. Uh one is you're a bodybuilder. bodybuilder. bodybuilder. You're trying to sculpt your body. there's a specific like area you want to target and machines make it easier because it takes a lot of the stability and the balance out of it that that you're you're following a track, you're following the machine's movement.

So, it's real easy for me to, you know, lack a better term because this doesn't really happen, but to disengage other muscles and just feel the target muscle. And this is why bodybuilders typically like machines. There's another reason why you might want to isolate a muscle. And this uh and maybe it's not necessarily isolating a muscle, maybe it's isolating a movement pattern. This is for correctional exercise. Uh in the case of correctional exercise, sometimes a free weight is just too difficult for the person to find the connection to and I can throw them on a machine machine machine stability emphasis and this kind of helps to kind of take that down a bit and give you just like that single focus track.

track. track. 100% 100%. Good example of this would be like uh lateral stability of the hips. And there's lots of things involved with lateral stability. But sometimes it's so bad that I would take a client and I would try to lateral sled drag or two block. And I'm looking at their technique. I'm like, this is just not like this is just not happening. Yeah. Yeah. Yeah. Um and I'd sit them down on a machine that often times I would say is useless. Uh like abduction machine.

And just cuz the only way the machine can move is out. They'd sit down, press out. We would start there. I'd build a little strength, then I'd move on uh to the other movements. other movements. other movements. Rotator cuff would be another example. Yeah. So, I mean, how often do you like because you know that stuff's all getting worked in a shoulder press, but a lot of times you will, you know, you'll prime that before you go into like a pressing movement. It's for me, that's a that's a staple go-to that I isolate.

When I was teaching uh back in the day on how to pack your shoulder while pressing, it's not necessarily necessary for pressing, but this is a good way to separate scapular elevation from, you know, you be able to move the humorus up in this kind of overhead press position. Technically, what I'm I'm basically trying to explain is there two movements. Sometimes it's good to separate the two. And um kettle bell practitioners will call like packing the shoulder, right? That's a term. term. term. Machine overhead press makes it easy cuz I can like push this down.

It's really for stability reasons, right? When you have any substantial amount of load over your head, like if you're not engaging and keeping a all that stress like they're more in your back and allowing your back to take along the force, it's like it's leaving you kind of vulnerable up there. up there. up there. That's right. That's right. So, I'm trying to isolate something. Machines take out a lot of the other uh components. Uh because you're following a track, uh the handle is set, you just move.

Those are probably the two most common I would think. Yes. Like I think that that like when it came to my mind right away, I was thinking of corrective stuff or uh bodybuilders. I mean that's like those are two go to which by the way too those are the most common ones by far. This is also why um there's I think such a big argument around this is because the the bodybuilding space especially on Instagram and online is so popular. Yeah. Yeah. Yeah. Uh that I think it it's our most push back I would say.

Yeah. So it gets uh so much argument for hypertrophy uh and sculpting the body uh and a lot of people identify with that and so I think that why we've always taken a counterposition of of free weight so much is because there's so much value to free weights and we do think it's superior. It doesn't mean that there's not tremendous value in the machines but I think part of the reason why we've taken the other position for so long so strongly is because I think it's been dominated on the other side.

Yeah, I think so because we could see value in what they're trying to argue a lot of times because it's like they're they're trying to, you know, bring more people in. And it's like sometimes like you don't need to do this the hard thing all the time like if you're just trying to express muscle contraction and build up strength and it's like you know ease of access and and introduction. Uh but in terms of value and what you're actually like you know what's going to get you the furthest in terms of progress and actually getting you towards your goal like free weights you know just trump it.

Yeah. So, and now here's another one, and this one's coming to me now just because now I'm starting to train uh differently, and um I was thinking about this, and this makes a lot of sense, and that is machines can be very valuable when you're kind of redlining recovery because of a sport or something else that you're doing. So, so here's the argument for free weights and then I'll argue why machines in some cases might be better, right? So, in a strength phase, I'm off season.

I am training offseason. I'm not doing a lot of practice of my sport. I've got a couple months here. I'm trying to build maximal strength. I'm trying to have the strength translate to the field. Free weights are great. They're great. Uh handling weight that's not stable is more like real life. Yeah. Yeah. Yeah. Than handling a very stable weight. A barbell squat is going to give me way more carryover uh on the field than let's say a hack squat on a sled. But what about when I'm in season?

What about when I'm I'm practicing expressing movement in season? So, a lot of whatever strength I build or maintain, it's going to translate and and it's going to carry over to the field because I'm practicing so much. Plus, the practice is beating me up. When you're in season, you're training, you're practicing, a lot of your recovery is there. The strength training is just to support. It's not the the main focus. Unless you're a bodybuilder or a powerlifter, the strength training is the secondary or even third role.

The first uh you know, main role is the sport and the practice. Well, machines may be valuable because they just don't beat you up. They just simply don't. Like barbell row is [snorts and clears throat] going to hammer me more at the same intensity and require more recovery at the same intensity as a machine row. It just is. So, if I'm pushing my body because I'm training a particular way for a sport, let's say I'm doing a lot of like right now jiu-jitsu or I'm playing football or or basketball, I'm a cyclist or whatever, but I want to train certain movement patterns, but oh my god, my recovery is like limited.

uh machines offer you stimulus with less damage. Uh so in that case I I could see him being him being him being well I'll make the argument uh even not playing a sport staying in that recovery vein right that you're talking about right now. Uh I [ __ ] I just used this with uh Karen yesterday. Um she's messaging me giving me her weekly updates and uh she's like I got I got squats today. Do you do you prefer if I do barbell back squats or I do hack squat?

Um my response to her was how do you feel? you feel? you feel? Yeah. If you feel fresh and good, get after that barbell squat. But if you I said, if you feel still a little sore from your last workout, go ahead, do half squat. That's not a big that's that's great. It's not It's not like this huge lesser lift. But I know it's less taxing on the body when you are. So, and this is how I use machines a lot. A lot of times machines will make their way into my routine even when it's unplanned because yesterday or the day before I, you know, overreached or I, you know, pushed a little bit heavier on weight and I'm still my hips and legs are still talking to me a little bit and it's back to legs again and, you know, I I pushed it pretty hard on say, you know, Monday, two days ago or whatever it was.

And so, uh, you know, today maybe I'm going to do leg press. Maybe I'm going to do an exercise or a machine that I would say is a lesser, uh, you know, movement in comparison as far as biggest bang for your buck cuz I don't always need that. And so, and I'm not playing a sport. And so, I think staying along the lines of the like your recovery point recovery point recovery point is of obviously when you're playing a sport that makes a lot of sense.

But even when you're not playing a sport and you typically have a week and I think a lot of people have this uh in a week like some workouts you just get after a little more than other workouts and when you head into the work when you're going back to that muscle group sometimes you're still taxed a little bit from that previous other times you're not. Maybe you got an extra day of rest maybe you were well f well fed slept you didn't overreach the last workout and you feel fresh then I'm going to push you barbell.

you barbell. you barbell. Yeah. What's so in and you know back to you know while you're training like uh you know again I just started getting into Brazilian jiu-jitsu so this is top this is just top of mind for me. It's like the strength that I build in the gym uh I really want it to translate to jiu-jitsu. Now does that mean I mimic all the jiu-jitsu moves in the gym? No. That's actually a mistake a lot of athletes make. athletes make. athletes make. Oh yeah.

Oh yeah. Oh yeah. With their training trying to copy their sport sport sport in the gym. No. What I'm looking for is general strength in the gym. And then what I'm doing is I'm practicing jiu-jitsu. And this is what uh integrates strength into the technique. It's very specific, right? You can't really mimic a sport with you could do your best to do so, but it's not the same thing. So, while I'm doing this, I'm like, uh, you know, I'm already going to be training anyway. I'm going to be integrating strength anyway.

I'm going to pick right now, just cuz right now my my recovery is being challenged. I'm going to pick the strength train that's less damaging. And it's just the fact you guys do a standing overhead press to failure. Do a seated machine press to failure. both high intensity, both to failure. For sure, the standing overhead press fatigues you more for t for for sure. It requires more uh recovery uh before you can adapt. And so machines just provide that. And then what you're saying, Adam, is really just uh machines can be a great way to even add extra volume.

volume. volume. Yeah. Yeah. Yeah. When you're trying to add extra volume and you're trying to play that game of, well, I do my core lifts as the free weights. I want to add extra volume. I don't know if I could just add more sets of what I'm currently doing because that might beat me up a little bit. let me go use a few machines and see how I feel. Easy way to add extra volume without taxing your body. Well, especially at emphasis on specific, you know, muscle groups.

Like I I love doing that if just do the the broad lifts and get, you know, the overhead press, the bench press, the squat, the deadlift, but then, you know, if if I want to put emphasis on certain muscle groups like to add in for, you know, volume where I'm not it's not super taxing, but I know that I'm, you know, getting them more stimulus, it's a great way to do that. Well, especially in the same workout. This is what I feel like. Like I'm not going to go do uh especially in the same workout.

Yeah. Especially in the same workout. Like I'm not going to This is part of the reason why I wouldn't squat and deadlift in the same workout. Um is it possible? Of course you can. You totally can. But if I give it everything I got in either one of those first, uh the the second one is just going to danger level goes up. Yeah. Danger level goes up. I'm definitely going to be probably overly sore. um I'm probably mechanically I'm not going to be as sound as I as as I am when I'm fresh going into it.

And so it's like and I'm just overreaching. So I may as well add something to if I'm adding more volume to my my legs in that like that'll be more machine-based uh that is going to be less taxing. And so in the same I can see that in both cases both in the same workout and kind of the scenario I gave where it's right two days later and you're still kind of sore. sore. sore. Exactly. Uh, another point is uh advanced intensity techniques uh are just easier and safer with machines.

I'll use a simple silly example. Okay. Drop set. Drop set. Drop set. Yeah. You're going to do a strip set. So strip set is uh you know I do as many as I can with a certain weight. Take some weight off. Do some more. Take some weight off. Do some more. So on. So I'm trying to train strength endurance. Really easy with a machine you guys. Really easy. I just move the pin. I stay seated or whatever. Move the pin. Move the pin. with with free weights.

Either it requires you to have 15 pairs of dumbbells. dumbbells. dumbbells. Yeah. Yeah. Yeah. Or you got to get out and unload the barbell each side and you got to load it with small plates in order to make the the you know the weight increments uh work or have a bunch of partners. It's just not convenient. Uh doesn't work very well. But with machines, it works really well. Machines work really good with like forced negatives and and forced reps if you have a a training partner.

Partials. Why? Because the machine's there. machine's there. machine's there. You know, I'm not going to drop the barbell in my head. Uh the machine though, if I fail and it's too intense, like cool, I'm I'm still [snorts] safe. I'm this I actually I probably take more uh cuz we we're big on not training to failure. Uh but I if I train to failure, it's going to be on a machine. Yeah. Yeah. Yeah. Rarely ever. In fact, I can't even recall the last time I took a, you know, a barbell movement.

It's been a long time since I've taken that to a a failure set. Uh, and not that there's not value in it because I guarantee there's someone who's freaking out right now that's like, "Oh my god, there's Yeah, there is. But when you're on a machine, I can be so strict with like, let's say I'm using like a hammer strength chest press machine." Uh, and I could stack a weight on there that I'm not sure I can get five reps in. And I could take it and at four, I mean, I can give that all I got and still remain with like perfect technique.

technique. technique. The handles are going to stay in the same place. same place. same place. Yeah. And then let it go and then it drops back on the rubber stoppers. and I've taken it right to failure, mechanically perfect. Or when you got like a barbell that you're trying to stabilize and you're also pushing to a PR limit, very difficult to not allow that shoulder to slightly roll forward or the back to arch or to do something uh that's not perfectly sound where with a machine with a machine, I can have perfect sound form and and then take it right up to that edge and then stop.

Totally. And I think that's probably where I used failure training more often than not than not than not even with a workout partner because someone's like, "Well, we just use a partner with free weights if you're gonna do that, which is true. That's totally true. But how about like you ever try doing negatives with free weights?" Doesn't work. Hey buddy, lift this weight off me and then let me lower it and then help me pick it up. Like you're dead, right? With a machine, it's real easy for your buddy to help push the handles forward and then you slowly lower.

Or really hard intense isometric where someone gets in position, then you just got to hold it in position. all the intensity techniques that I can think about, most of them I should say, uh are easier to do, uh risk, with much lower risk. And then lastly, this is an obvious one. Um when when I say it, it will be obvious. obvious. obvious. Sometimes certain movement patterns or skills, you can't really train with free weights because free weights free weights fight gravity. So, the resistance is going down.

Uh but when I use cables and machines, the resistance can go any direction I want. I could go up diagonally. I could go sideways. I could go sideways down. I could do opposing alternating. I could pull one handle while pushing another handle at the same time. Uh I can use pneumatic equipment. Uh which a lot of gyms don't have this, but pneumatic equipment for explosive. Yeah. Yeah. Yeah. Uh force is phenomenal. Try mimicking that with free weights. You can't really do that. do that. do that.

Yeah. It's interesting. It's like um what bodybuilders will call time under tension, but like it there's something to that for sure because you do feel the resistance like continuously in certain parts where it would drop off uh because of gravity. of gravity. of gravity. Yeah. Yeah. Yeah. I use a lot of uh machines for rear rear delt movements for that reason. Such a small move movement, such a small muscle. Uh when you I love it for I love dumbbells for it too, but it's you're that's that's that's everything's bent over.

Yeah. are almost limited to that and you have to be in this position and it's to to do dumbbells to be hinged over with support isolate that and you're only opposing gravity really when it's at the top point and so when you're down you you have very little no resistance resistance yeah where I mean using cables really allows me to target that from different angles and keep it keep the tension on it through the full entire range of motion and so that's an example of a specific muscle that I use a lot of machines for rear delts and I have found which I this is also what makes me understand and identify with the bodybuilding hypertrophy person hypertrophy person hypertrophy person who like promotes machine so much is because I get it.

I get when you're really trying to focus on a muscle and not incorporate because it's it's even machines it's impossible to isolate. You can never isolate. You can't isolate. isolate. isolate. True isolation doesn't exist. Yeah. It doesn't exist. Our bodies work syn all the muscles work synergistically and there there's always going to be that. But getting it to put as much emphasis in a very small area, there's no better way than than with a machine and because it allows everything else to be so fixed in that.

And so rear delt is a a good example of a muscle group that I almost always use mostly machines. machines. machines. Totally. Totally. Do you guys see the new can of lollipop is blue? Yeah. Is it? I thought it was a different flavor. different flavor. different flavor. Cream soda. My favorite. My favorite. Okay. Okay. Okay. So I have friends that that all they now drink is lollipop. Yeah. all. They're not like health and fitness enthusiasts. They just like the fact that it's low calorie, but you know why they like it?

The taste. They're like, "Dude, I prefer the taste." taste." taste." A lot of parents I've talked to like they'll they love that they have an option for that because their kids especially drinking sodas. It's like Well, it's over to somebody's house and they're like, "Hey, you want something to drink?" They open the fridge. Yeah. Yeah. Yeah. And there's like, you know, beer, you know, there's a little like white wine, water, lollipops. I'm like, "You lollipop?" Like, "Oh, yeah. I love it." I'm like, "Are you trying to like cut your calories?" like, "No, actually I like the taste, but also it's really low calorie." calorie." calorie." When you when I wean myself off of the the diet soda kick, cuz that's typically what I do um with lollipops is uh I allow that in and out of my routine and it's like I catch myself having a lot of diet sodas, then I'll switch over to lollipop.

It's trip when I get used to the lollipop flavor and the sweetness of it, how overpowering like the artificial sweeteners. Oh, yeah. It's like you you It's crazy how the body adapts like that. Like it's it's we've talked I've talked about this nauseium about competing and never being a fruit vegetable guy and then not having for a while and then getting introduced to that and then you're like oh my god your pallets change. Same thing with sweetness. The other thing too is if you guys drink these regularly pay attention to your gut health.

It's really good. Oh yeah. Oh yeah. Oh yeah. Yes. It's really good. There are compounds in here that are good. Well there there's there's certain fibers that are good. Uh they also put marshmallow root in here which is good for the lining of your gut. your gut. your gut. Marshmallow root? Marshmallow root? Marshmallow root? Yeah. I didn't know that was a thing. That's not that's not what you think. You know, marshmallows grow on trees. Marshmallows are good for you. Plants. Plants. Plants. No, no, no. But it's they have good stuff that's that's good for your Where does marshmallow root even come from?

from? from? Yeah, Doug, look up marshmallow. So So I didn't even know that was a thing. Sometimes the lining of people's guts get really uh I don't know, for lack of a better term, damaged. Um and it's is a supplement you can take that'll help with the mucosa lining. There is a marshmallow plant. Yes, there is. It's It's not soft and uh sweet. sweet. sweet. Yeah, it's not what you think, dude. I know this guy. Does it even look like a marshmallow? marshmallow? marshmallow? It doesn't really.

I mean, what's that one video right there where it says harvesting marshmallows? marshmallows? marshmallows? No, that's a joke. It's a joke. Do you guys remember that when I was a kid? Do you guys remember that commercial? I think Barilla did the commercial where it had Italians uh they were like taking pasta off trees. They try to say their pasta was natural and they like pulling it off trees. trees. trees. It's so natural, dude. It was an old commercial from the 80s. 80s. 80s. Oh, I don't remember that.

Yeah. And it's like bila, you know, and whatever. And as a kid, I was like, burila. burila. burila. And I'm like I distinctly know that we make pasta. like I've made possible. So, they actually used the plant historically in marshmallows. They don't do it anymore, but uh yeah. Oh, interesting. I never knew this, but in 1800s, uh French confectioners started using egg whites and marshmallow plant roots to create a lighter airrated candy. candy. candy. Yeah. Oh, wow. So, Doug, look up gut health. Marshmallow roots, gut health.

interesting that it started off as this thing that uh was a treat but then also had some healthy properties to it and we've just eliminated the healthy thing completely. completely. completely. Yeah, it's all corn syrup now. Uh it's high mucilage content which forms a soothing protective gel over the mucosa membrane membranes. There you go. So it helps with acid reflux uh flux, gastritis and stomach ulcers because it coats irritated tissues and reduces conf. I wonder at what point did we eliminate the marshmallow root from the marshmallow?

marshmallow? marshmallow? Why? No. At what point did we like when did it become when did we found a cheaper alternative probably? Yeah. Yeah. Yeah. Well, yeah. I'm sure I'm sure that I bet the history if that was it at one point some big company buys out buys out the whatever brand or whatever that was doing it originally and be like, "Oh, we could do this for marshmallows." marshmallows." marshmallows." Yeah. So, late 19th and 20th centuries, they discovered using commercial gelatin and starch extrusion yielded a much more stable mass-produced product.

So, well, there you go. It's funny. I was just talking about that too because um there's this one dessert you you remember like definitive uh food groups or or drinks like you're like oh my god that was the best thing I've ever had. There was this one marshmallow was covered by like a white chocolate that was like a key lime white chocolate. It sounds bizarre. Sounds delicious. delicious. delicious. Yeah. It had homemade like a a graham cracker crust. So it was like a s'more. It was basically like this big marshmallow covered in that like key lime chocolate with the graham cracker.

What was it called? Just a key lime s'more. That was the brand name. Well, no. This was at a chocolate like place like a store. Me and Courtney get so mad. We go there every time asking for it and they'd only make certain batches and then you know I guess the biggest irritation I have is like when you have a product that is definitively the best thing you have and you're like oh we just do that every now and then. I'm like, "This is the only thing I come here for." You know, know, know, like the McRib.

Yeah. Yeah. Yeah. Why don't you always make the McRib, dude? dude? dude? Delicious. Delicious. Delicious. I mean, have you ever seen the Mc Don't Isn't there like a Isn't there probably like a psychological strategy to that, though? Great. Great. Great. FOMO and FOMO, you know. Sure. Sure. Sure. I I I But they stopped making it. Well, you know, there's like one of my favorite restaurants. You guys ever eat at OKC? You guys ever Yeah. Or OCK. Sorry. Did I say it wrong? OC Orchard City Kitchen.

City Kitchen. City Kitchen. Yeah, you're right. OCK. OCK. Uh, Uh, Uh, that's a basketball team. Okay. Yeah. Yeah. Yeah. Look at you know since that video. Yeah. You're researching researching researching sprinkle random things in me again. The average listener is like, "Oh, he likes sports." likes sports." likes sports." Did I tell you guys about Did I tell you guys about the um I don't know if I brought up on the show or I told you guys the game that I got. You just made me think of something.

The convers table conversations. conversations. conversations. You sent it to me. I got it. Okay. You did? did? did? I got it. I've been reading it to my kids. kids. kids. Oh, you already started. Isn't it cool? Yeah, it's fun. It's such a good idea, right? I was like, "This is cool." It's like table It's like tabletop conversations but for little kids. Nice. Nice. Nice. So, you ask like if you could only have three superpowers, what would they be? Yeah. Oh, we've been meaning to do that.

Yeah. Cuz they have some for adults like for Yeah. relationship. Oh, Katrina and I have had that forever. Like we've we've kept it by the bed for I don't know decade and it's always like a fun and we rarely do it but once every you know one of us will be we'll be sitting there be like well we don't want to watch TV or something right now. Let's do Hey, grab the table things. Let's see. And then we'll pull and it always good conversation. fun conversation.

conversation. conversation. Yeah. Because it's always something so you would never think you would talk about it. about it. about it. Yeah. Like it it'll say something like you're, you know, when you were in high school, what was your biggest fear of this or that? And then she'll start telling story like, "Oh my god, you were that was a you went through that? I had no idea." Like, so it always brings up cool stories like that. And same thing with the kids one that I, you know, you you think, "Oh, I I could think of all the things asked my kid, but then there it's so random." Do you want to know what I found out about my my 5-year-old?

Let's hear it. He has a uh a good to marry list. Good to marry. He has a list. He's already figured out girls that are good to marry. Wow. Shut your face. That's hilarious. That's hilarious. That's hilarious. This is true. He literally This is true. He literally told my wife, first of all, we've heard him say this once. So, we have friends who have daughters. First of all, we have a lot of friends who have daughter, like tons of daughters. He's like one of the only boys boys boys in our friend group.

Anyway, uh one of the times he was hanging out with them, he comes, you know, they leave and he walks up to her name's Adeline. And he's like, "Uh, I like Adeline. She's uh she looks good to Mary." And my wife's like, "What? what are you talking about? Like, oh, she's she's really pretty. She looks good to marry. So, like, okay, bro. So, that was the first time we heard it. Anyway, he's got a list. He says, "Oh, I have there are people that I have that I think are good to marry." One of them is a 15-year-old girl.

She's a 15-year-old daughter of one of my friends. I'm like, "Do you a little Asian out here, dude? Hi, man. Hi, man. Hi, man. Bro, he's five." Yeah, Yeah, Yeah, he's got, you know, so anyway, what do they say about the apple? So, you know, so Jessica and I are like I'm looking at my wife. I'm like, "Honey, like, "Honey, like, "Honey, I apologize. I ahead of time if he's like me, we're like if he's like me, we're going to going to going to we're going to pray a lot.

We got to pray a lot for this kid if he's like his dad." dad." dad." A list. A list. A list. Yeah. Yeah. Yeah. You got to get you got you got to get the game for your boys. I think it'll be really cool to do that. Um yours you just dropped yours off at camp, right? I did. Yeah. Yeah. I went down to San Louisville and they actually like hopped on with my friend's church. Oh, you took him down south so they could then take a bus back up north.

And which is hilarious because that is funny. funny. funny. We first went to Bass Lake cuz um my my youngest his best friend was already like invited him to go camping. And so uh we were like I don't know that's kind of like the timing isn't isn't right. But like if I guess we go pick you up and then we can bring you down like we can make this work. And so we just decided to make it work. Uh and so we drive up to Bass Lake.

He was camping there and then we took him down. Uh but it was funny and I told you guys this story before, but um while I was there like I was there was no place to park and I was just going to it was just going to be a simple drop off like they had driven the boat up and and you know everybody got off and then we were going to like eat at this restaurant that was right there next to the lake. And so I'm up there waiting for my food and I'm looking out and I had parked kind of precariously like my the back end of my car was in the road and there's a lot of like cars with with boats going through and so it was like kind of sticking out but I'm like dude we're not going to be here that long and we're just going to kind of do our thing and then you know I I'll get in the car and and we'll take off.

off. off. Yeah. Yeah. Yeah. And uh and Courtney was like oh no there's you know there's cops. They're they're out there. They're they're looking at your car. And I look I'm like oh no. and he had already taken out the marker and was like marking my tire and like started to kind of like get the paperwork out and I'm like I just like hauled downstairs and I'm running out there and I'm like oh hey like you know I'm just here for a second I'll move my car blah blah blah and then uh and he looks at me and he's like you look really familiar I was like you listen to the podcast and he's like you're my pup Justin and like it was it was bizarre dude we took a selfie we stopped traffic stopped traffic stopped traffic like, "Hey, CHP, too, right?" CHP.

CHP. CHP. So, no ticket. No ticket. I mean, thank you. Like, that was, you know, my uh like little get out of jail free card. But yeah, I was was was I was I was like, man, they were going to tow my car for real. Like he's like, "Dude, yeah, this happens a lot." And we just we just take them take the car. Did you see the picture? Three mustaches, bro. You have to You cannot You cannot You cannot Can you blur out his Can you blur out his eyes?

eyes? eyes? No, don't get these guys in trouble. It literally looks like three Justin. You know what I'm saying? Yeah. It's the mustache. Yeah. You look like you like three generations. You know what I'm saying? Cuz there's an older guy, too. You know what I'm saying? But I told you when I got pulled over. When I got pulled over cuz I was on FaceTime with my kid cuz he was crying or whatever. And I got pulled over and the cop comes out of the car and I can see in my rearview mirror that he works out.

out. out. Yeah. Yeah. Yeah. He's like walking out. He's kind of jacked. I'm like, "Oh, cool." Yeah. For sure. This good handshake. He's a fan. He's like, "Okay, you can take off now." My guy was The guy who did that to me was like so undercover about it. like you could tell like I think he had like a camera and so he didn't he didn't like it was like code you know what I'm saying he just he just looked Yeah. Yeah. So I was like oh cool cuz I was getting nailed for a lot of stuff.

I was like oh god this is not going to be a good one right here. So I wonder if that's what it like if it if they if they are recording while it's going on like is Yeah. They can't just give you Yeah. Yeah. You just can't get preferential treatment or whatever. Yeah. So you didn't make a big deal about it. That's all good. Yeah, Yeah, Yeah, that was cool. I mean, it And then we went down. Dude, I've had the most bizarre pain though. I I can't like I I can't even pinpoint it to anything in my shoulders like shoulders like shoulders like both.

both. both. And it switched from one it was like all nerve pain then went to the other. Now I'm like it's really sore and achy. Uh and I was just like man sleeping in these um in the hotel room. I didn't get any sleep and I was like there was a a a hot tub out there and that was the only thing that like kind of brought it down. And so I had all this time to kill the next day after we dropped the kids off and we were like driving back home.

We I'm like let's just stop for a minute and um there was the the syscus I think is what it's called. There was like this like you know hot springs place and I'm like that sounds like good. I like the hot tub works so maybe this will help. And Courtney had like, you know, looked it up and and took me to a different place. It was like before that. And it was like, dude, it was like literally like a trailer park stop or something like but with hot springs.

And so we get in there, it's like 15 bucks. I'm like, oh, cool. It's cheap here. You know, like like like I get in there, I see why. And I'm in there with just like the the craziest characters you've ever seen. And I'm like just I'm the only one like you know trying to like get therapy out of this. Courtney wouldn't even go in with him. She wouldn't even go in. She's like yeah I'll wait for you in the car. Jesse's like I'm in a lot of pain.

Yeah. This guy's making like he has a huge uh igloo and he's like making everybody like these like tuna sandwiches. Yeah. You want tuna? I'm like I'm good. Like thanks though. You know appreciate tuna sandwich for strangers from a stranger in a bathroom. You know what's funny? I've been seeing these memes. You just reminded me. I've been seeing these memes cuz you guys know about the the parasite thing, right? right? right? They're calling it diarrhea lettuce display. display. display. Did you see the video that the the team made?

No. made? No. made? No. Of Justin and I? No. No. No. You didn't see? Oh, I did. I did. And you hear the the the whole thing was the whole the whole the whole That worked out too perfect. It did. It did. did. did. So So I was uh there's these memes. So you guys know that meme where it looks like a bunch of aristocrats are kind of looking down and they'll use it like this is me looking down at people. Oh yeah. Yeah. Yeah. So, it's like, you know, uh me eating a a a gas station burrito, looking down at everybody who eats salads.

Yeah, that's what you get for your diarrhea. I know. I know. I know. I'm fine. You know, that's spreading, by the way. the way. the way. It's crazy. Yeah. Yeah. Yeah. Yeah. Yeah. For multiple people. You know what I feel bad for? I feel bad for Taco Bell. Do you guys hear what happened with them? Yeah. They kind of pinpointed it to them. them. them. No, it was the See, that's just blaming them. Yeah. them. Yeah. them. Yeah. Taco Bell preemptively. They Nobody got sick from Taco Bell.

Taco Bell's innocent. innocent. innocent. They preemptively They preemptively They preemptively You get diarrhea from Taco Bell everything else. everything else. everything else. Come on. Come on. Come on. Yeah. So, you can't really just Yeah. Anyway, my point is Taco Bell preemptively removes certain things to say, "Hey, you know, we know something's going on, so we're just going to do this preemptively." Of course. What do you think the media does? Taco Bell, you know, connects them to diarrhea lettuce because Taco Bell is known for so poor Taco Bell's getting hammered.

Oh wow. Oh wow. Oh wow. Even though they did the right thing and nobody nobody got sick from Taco Bell. People got sick from like berries from the grocery store and that and that other brand that I remember the way I found out about it was I posted that protein salad that that they have. Was it from that company? It was it was the company I forget the name of the company right now, but someone's like did you not read they sent me the whole article on it was like it was that company that do you know where it comes from?

So it spreads through human uh poop. Yeah. Yeah. Yeah. So they think that there's like workers pooping in the fields and that's how it's it's it's I feel like this has happened before. Come on. Come on. Come on. The amount The amount The amount spinach. There's a spinach in like this. What do you mean stop? I mean that means like a lot of workers would be [ __ ] on lettuce, bro. It's not like one guy decides to take a [ __ ] in lettuce and then like it spreads the whole whole whole Well, yeah.

And they don't wash their hands and they're processing it. But the thing is just wash your your produce, right? right? right? Yeah. If you wash it, doesn't it doesn't clean it necessarily. Those those are like really persistent little eggs, dude. dude. dude. There's a lot of people that have to be pooping on lettuce for that to happen. I think a lot, dude. I think there's a lot of people that do that. I do. I do. I do. There's a lot of pooping on lettuce going on.

going on. going on. There's a lot. Hey, it's like an underground thing that's happening. Get these wet [ __ ] all over the I mean, it can't be any worse than San Francisco streets. Francisco streets. Francisco streets. Yeah, San Francisco's cleaner. At least on the street. That's it. I poop on my salad. Dude, I just read it. It's so funny. We This is coming up. So So you guys you guys know how like endurance athletes uh especially like extreme endurance like ultramarathons, iron mans, you know how it's like relatively common that they'll poop themselves while racing.

You guys know that, right? You've heard that, right? right? right? You didn't know that. Okay. [snorts] It's relatively common. Get real loosey goosey. They're running and they're pushing. They're like, "It's a 50 mile race. I'm going for it. I got to take a dump. I I'm about to win. I'm going to [ __ ] myself." Mhm. myself." Mhm. myself." Mhm. And this is relatively common. I looked it up. Do you know what percentage of elite endurance athletes have pooped themselves during a race? It's got to be like 80.

No. No. No. 5 to 20%. Okay. That was still a big percentage. Way that then you'd be at a race like everyone should everyone should everyone should 80%. 80%. 80%. I I don't I don't go to races. Listen, I do more than six reps on a press and press and press and like I felt that. Can you imagine if it was like 80% of the racers you running this big ass marathon this big ass marathon you're like damn everybody somebody breaks something but five to 20% that that is a lot I mean if you have a thousand runners that's like 50 like 50 like 50 crap themselves while running that's unbelievable that's unbelievable that's unbelievable that's I would that's not worth it's not that serious take care of that before you start running although although that being said did you guys see the guy break the world record [snorts] record [snorts] record [snorts] yes on the mile did you see how fast he ran 3 minutes 45 seconds.

What? What? What? Bro, he was running over 16. First of all, he was running faster than than than the average athlete can sprint. The average person can sprint. What? Over 60 mph the whole time. Not [clears throat] 60. 16. 16. 16. Oh, I was like, come on, bro. I was like, you stop running 60 mph. 16, bro. 16, bro. 16, bro. You know how fast that is? Yeah. 16 to run. Heck yeah, bro. 3 minutes and what? 45? 345. 345. 345. That is That is That is What's wild about that was what a big deal that, you know, the whole four the four-minute mile thing, right?

Like white dude by the way. It was not a Kenyon. Yeah, you're right. It was a white dude. Pull up his pull. Yeah, I mean he was tall. Tall. I would have assumed whatever, dude. We every win they can get. Give it to him. I get their asses kicked and ready all the time. the time. the time. Yeah, dude. There he is. 3 minutes 42 seconds. seconds. seconds. 42 seconds. Not even 45 seconds. Yeah. Yeah. Yeah. Pull up his picture. I mean, that's just happened. He's a British guy of all things.

Yeah. Yeah. Yeah. Was [clears throat] it the original? Wow. Look at that. He's a very white guy. Uh, guy. Uh, guy. Uh, was it the very first record broken by a British guy? He was, right? Roger. Banister. Yeah. Roger. Roger Banister. Yeah, Roger. Yeah. Oh, I didn't know that. Yeah, it was a British British. Interesting. Yeah. The first four-minute mile. mile. mile. I mean, that I mean it was such a big deal. They thought that four-minute was impossible. Four-minute happen. You know, they had scientists come out at that time.

Yeah. It was impossible. They said it was humanly impossible. Was that still when they had the dirt track or the uh Yeah. And now it's, you know, the what what consistency is the track? Is it that like kind of composite like rubber? And 1954 he did it. Uh he's a British medical student. God, why is it so sometimes people just make me embarrassed? embarrassed? embarrassed? Yeah. Yeah. Yeah. Yeah. Oh, you ran the fastest mile ever. Cool. Oh, and you're also a medical school student. Okay. What else do you do?

do? do? Yeah. Yeah. Yeah. That's pretty amazing. But after that, like hell of people broke it. Yeah. Total psychological got high school kids that do it now, right? So, it's so wild to think that. Has a woman ever broke the four-minute mile, Doug? mile, Doug? mile, Doug? I want to look that up. Good question. question. question. Yeah, because that would be uh interesting to see because that brings me to another topic on on grip strength that I've no woman has ever officially run run run a Well, that's going to change soon, right?

Cuz right? Cuz you had to go there. You had to go. You had to go there. So, they did a study on I see. It's all right. We're gonna go there. So, there's they did a study on on grip strength. Great. Uh, and did you know that the average um the average 20some year old female has a strength of a 70-year-old man? man? man? Just to show the difference. Yeah. Yeah. Okay. Yeah. Okay. Yeah. Okay. Just to show the difference in actual strength strength strength time.

Was that in old time? Okay. It's now. now. now. Yeah. Just to show the difference in strength. When they say, you know, there's a big difference in strength. It's a pretty damn big difference in in reality. But, you know, that's a huge huge that's a huge If we stay in reality. Yeah, dude. Yeah, dude. Yeah, dude. Hey, you is it you who has the thumbs down on the BMW? like Yeah, I do. I I had another story with that was so we were in downtown uh San Louis Abyispo and it was funny cuz um there was a guy that had souped up I don't know what model BMW but it was like to the point where you watch all those videos that like they'll just scream the engine's so loud.

Um and so he had done something with supercharged or whatever and made it to where it was like so incredibly loud. Yeah. And so he's like, you know, trying to get ego boost and do his whole thing and like cruise downtown. He went a couple laps and gurgling and crackling like crazy. Crackling. But like, but it was like, woo. To the point where like somebody jumped because he just did it like right next to him. Yeah. And so he's like coming back through again and like me and Courtney are crossing the street and she just looks over him, stops mid track and she goes like this.

She's like, Courtney did that. Yeah. And I was just I just like, "Oh my god, dude. I didn't I just start laughing cuz I'm like can I just can I just say something that's my wife you know can I just say something this is so true I think uh like wives do this girlfriends do this they do that in public there's no threat to them I uh I went through this whole Did you have this conversation my wife did something like that over the weekend yes yes yes dude same thing and she's going to get so mad when she listen to this but it's true true true but but to her credit though so it was funny because uh so he was in the car with another girl and like It it really affected him.

You could tell cuz he started driving. He's like, he didn't he didn't do it again. And so she just crushed his ego, dude. So bad. I was dying laughing. I was like, "This guy was all like I mean that was like old I mean that was like old lady moment for her." Like my old man moment where I yelled at the lady with the dog. the dog. the dog. You know what though? Let me ask you like impulse. You know what I'm saying? Just Just Just let me ask you as guys when you call someone out, you've already calculated in your head.

It may be a confrontation. Yeah. You got to be ready for to throw down if you're going to do something. That doesn't happen. I don't think to uh a lot of women. I don't think that happens. The calculation of I say not not when she's holding your hand. Correct. Correct. Correct. That happened this weekend, dude. This we were going and some dude on a skateboard with his dog and he was like pulling up his dog with a leash. My wife opens the door. She's going to go like fight this dude.

Like let go of the and I'm like and you know she's like really traumatized by like how he dare he do that. I try to tell her like honey when you do that Yeah. Yeah. Yeah. You're inviting. You're inviting. You're inviting me. inviting me. inviting me. You should ask me first. Cuz you ain't going to get the fight, dude. It's going to be me. No. Know your battles. There's a whole side to She gets so mad when she hears this, too. She's like, "You was going to do I'll fight him." Like, I'll fight.

I'll fight. I'll fight. Oh, come on, baby. Move aside. Move aside. Move aside. All right. Go ahead. You imagine that? imagine that? imagine that? Taking a high heel. All right. Cool. It's oneonone. Everybody stand back. Go ahead, babe. Do you think? you think? you think? Yeah. Oh, when he wins. You know, those those uh those are It's so lame. Those are those are tuned to do that. So So they pay somebody and it's like your car is not like any faster. It's like it's all exhaust and it's all tuning to make it sound like that.

That's what I thought. I was like, "This is all sound." Yeah. It's not cool. It's like It's cool if your stuff is really really fast and it sounds really fast, but it's like to to tune it. They call it burbble tunes. Burbble. Burbble. Burbble. Yeah. Burbble tune. That's what it is. Like you like literally ask for it. You get a burbble tune and BMWs are like famous for it. Like guys that drive BMW. Does it affect the performance? I mean, it gives them a couple horsepower.

horsepower. horsepower. Oh, it does. Oh, yeah. It gives them a little Oh, so it makes the sound and it's a little bit better. Yeah, that's a win-win. Yeah, a little bit. A little bit. You know, know, know, remember the exhaust when we were kids? Use it. I guess the exhaust that were popular when we were kids were ridiculous. I had the big I had I had Look I had the big I had I had Look it up, Doug. I had I had the the Dunk exhaust.

That's what it was called. Look it up. And your car was a flow master guy. That's crazy. What was your car pushing horsepower? horsepower? horsepower? I mean, probably 290. Oh, that's not bad. Well, I had I had cams, cam gears, pulley, headers, a port. I was probably over 300, actually. Bro, that's fast. Yeah, that was over there. Yeah, but you hear hear hear Did you hear everything I did to it? I did every single thing you could do to it other than a turbo on it.

You didn't turbo it. And you still got 290 out of it. That's crazy. Probably more. Probably more. Probably more. Wow. Yeah, probably cuz I think stock those Integra those Integraas had probably 250. probably 250. probably 250. No, no, they did not. Type R. No, not a type. Not even a Type R. Look up LS Integra. Uh uh Acura LS Integra. I guarantee you it's it's either under No way. No way. No way. Oh, you think it's less? Way less. Way less. Way less. Really? 180. 180 to 250.

It was It was No, it was just over 200. I'm going to guess. I'm going to say I think it was 212 if I'm not mistaken. That'd be crazy if it's that low. Oh, it's it was Bro, you don't remember? Remember back then how Acura Integra Acura Integra Acura Integra 1998 Integra uh No, no, no. Horsepower. 1998 1998 1998 uh Integra. uh Integra. uh Integra. This will be fun cuz I actually don't remember this at all. Doug, why do you have exhaust up there? I don't know.

He said exhaust. That That was before, Doug. That was before. Integra horsepower. There we go. I'll ask horsepower. Okay. Yeah. Yeah. Yeah. Okay. Let's see. Oh my god. 14. I told you. Wow. Wow. Wow. SO THE SO THE Type R was like 197. Yeah. Yeah. But I So back then it was it was better to get an LS because Type R had everything done. You got it to 290. There's no way without turbos. without turbos. without turbos. Do did you hear everything I had on it?

Cams, Cams, Cams, cam gears, underdrive pulley, ignition system, port and pol. I mean, I had get more. You can get 100 plus horsepower. horsepower. horsepower. Maybe you're right. Maybe it was up to 250. Maybe that's what I got it up to. I bet. Yeah, you would be surprised. Cars were so slow back then, bro. I cannot believe it was only 140 horsepower. horsepower. horsepower. My Did I tell you when I used to when I had to shift Yeah. my stereo would come out of the dash.

So much power. Oh, yeah. It was like the coolest thing ever. Ask someone, bro. My 400 your stereo end up in their lap. Hold my stereo. We're going to take off. I swear like lug nuts flew off my truck, dude. dude. dude. Dude, I know this because so I had a VR6. I had a Golf VR six, which was in that category of life. Remember they had the Eclipse Turbo, the they had the Eclipse Turbo, they had the, you know, the VR6, you had the Integra Type R, and they were all around 200 horsepower, and that was considered fast.

Then you had the Camaro Super Sport which was like oh my god that was like 300 something. Yeah. Yeah. Yeah. That's how much that was considered a ton ton ton back then. back then. back then. 300 horsepower. Now you buy you buy a minivan it's got like almost 300. 300. 300. Oh yeah. Oh yeah. Yeah. [clears throat] I didn't even realize it was that low. So you're probably right. It's probably like I probably got it up to 250. Yeah. Yeah. Yeah. But yeah, that's unro everything.

You figure figure figure someone's going to guarantee someone's going to write in and fix and correct all this. No, you had like I mean I mean listen I would cuz it I didn't have that dyno so I didn't I didn't have the money as a kid to go get a dyno. So mine's all estimated horsepower and so and when you bought you bought cams they'd tell you you're getting an extra 15 to 20 horsepower. You bought cam gears another 10 horsepower. You bought exhaust another 10 to 15 horsepower.

So everything I did was 10 but it was estimated. So yeah I'm sure somebody racing on the streets were you racing all the time? Yeah. Yeah. No we did all that stuff there. Back where I grew up, there was you used to meet at um In and Out at Midnight and the old country roads. Everyone would go out there and and drag them and stuff like that. I mean, it was quick. It's so it's so Dolan Road uh out Landing. Wow. Yeah. Yeah. So, yeah, that was a crazy one.

crazy one. crazy one. Just a great great straightaway out in the country where nobody would be at at midnight. You can't hear no. It used to happen for a long time. In fact, it probably still goes on. Probably does. Probably does. Probably does. What's crazy now is cuz cars are so fast [clears throat] now. They're so cuz you know you consider overrated. overrated. overrated. Well, you consider back then we're coming we're going back that way bro. A 5-second 0 to 60 back then was fast dude.

fast dude. fast dude. So you're all my all my buddies that's like a all my buddies that actually race cars that are like like true race car drivers um are like the perfect is 500 horsepower. horsepower. horsepower. Like that's true usable. Have a blast. It is fast. It is fun. Beyond that, it's just beyond that, it's like you you can't you're not using it if unless you got a perfect straightaway moment, which is freeway I5 for a split sec. And then you roll the dice because if a cop pulls you over and you're doing 130, 140, you hope he doesn't hit you with a a massive and and it'll go faster than that.

But I mean, they hit you at that speed and you're and you're in that if with a car that's 800 horsepower, you're to 130 in seconds. In seconds. You ever you ever find it interesting that we have all these every state uh has speed limit laws? Every state, right? There's not a single state in the country where they're like, "No, no speed limits. We don't have an autobond uh anywhere in the country." Uh and yet car manufacturers build cars that that should be under bond. They far exceed the speed limits.

Like the highest speed limit in the US is probably 75 or 80. I'd imagine there's a freeway highway somewhere that's 75. I've seen one that was 80. I know. Uh, well, Idaho there was like I feel like Arizona has Arizona has some spots. I think 75 might be the highest speed limit in the US or cuz let's see. 85 85. 85 85. 85 85. Oh, 85. Okay. Texas. So 85 is the highest anywhere. And I guarantee most states don't have that. Most states. Yeah, definitely. And yet cars, they could easily surpass that.

They've got hundreds of horsepower. They keep getting faster. getting faster. getting faster. You ever wonder why? Like if if this was such a thing, why are we making cars like that? Why don't they Well, go back. How much do speeding tickets fund? tickets fund? tickets fund? Bingo. Bingo. Bingo. Yeah. How much does speeding tickets fund the entire thing? I know. I know. I know. So, it's all part of it, I imagine. I wonder how much revenue they bring. Yeah. What percentage of revenue do the police departments make off of speeding tickets?

That'd be the Google. And then, uh I I'm sure it's quite a bit. So, of course, I mean, I mean, I mean, do you think they have media? I wouldn't want them I wouldn't want them what you're alluding to. I wouldn't want them to do. I would much rather have the ability to break the law but encourage you not to break the law than to say we're going to control you and control your car and 1 to 3% of the total city. Oh, that's not much at all.

Uh no, it goes into municipal or state general funds. So that's that's not entirely true. So what we got to see is a tin a few tiny municipalities or speed trap towns rely on fines for up to 50 to 89% of their general revenue. Well, that's small that's a small towns though. though. though. Okay. Okay. Okay. 50 to 80 something%. I I mean smaller I mean larger places what is it 10 15 20%. I don't know. That's crazy. That's crazy. That's crazy. Maybe one of our cop friends can educate.

So do you guys think they have meetings like that where like hey guys the quarter is almost over. Well I maybe one of our cop friends can reach out and tell us that because I've always heard that when it comes to the end of the month and they're not hitting their quarterlys at the end of the month that's the highest likely time you'll get pulled over is like the last few days of a month. I see a lot of speed traps. Yeah. Either I don't know if that's true, you know.

I don't know how much that don't know. I don't know how much that is. is. is. Yeah. Cuz they could very easily we could easily legislate that people can't speed. That's an easy thing to legislate, but they don't want to. And I don't think people want it either. That would be horrible. Lame. That would be a lame. I mean, imagine what I mean, you know what the downstream effects of that could be, though? Like, so then you all a sudden you regulate all these I mean, you would crush a market completely.

Mhm. You there's a there's a huge market in in in in that performance performance performance and and sport like why own a Ferrari or Lamborghini if it only goes 60 mph? Like that would be super lame. Like that would be I mean so you're you're taking like a a higher and a lot of those even take forget Ferrari even a a Mercedes S63 like a a luxury $200,000 car that goes really fast. That's part of what makes that and like that's an expensive car that car that car that so you would you would hurt a lot of big companies that make a lot of revenue and pay a lot of taxes towards it.

So it'd have an interesting would suck all kinds of stuff that would suck suck. God I have I'm going to report back to you guys on uh some of my friends using creatine for sleep deprivation. deprivation. deprivation. Oh Oh Oh it's they're just blown away. They're just absolutely blown away by one is a nurse, one is an ER doctor and in their words this is their words life-changing. Yeah, Yeah, Yeah, that the creatine was life-changing for their jobs. These are not like fitness enthusiasts. They both trying to work out, out, out, but it was like, you know, one of my a nurse, she's like, "Man, I'm taking 15 grams a day." And she's like, "I can't believe how different gets rid of the groggyness and yeah, all that.

that. that. Just just the way she feels mentally, everything." everything." everything." So, if I'm somebody who tracks with my Aura ring and uh what I consider bad night asleep would be like 60 score in the 60s. the 60s. the 60s. Yep. Um Yep. Um Yep. Um I is it it would have been more beneficial if I would have had the 15 grams the day before or the day of. You could use it the night before uh or the day before if you know you're going to get bad sleep.

It could also be after. after. after. So in the studies they sleep deprive people and they give half of them 20 grams of creatine the other half no the Now I'm careful when I say this because it because people can misconstrue this as as it means it completely erases any negative effects of the bad sleep. But the way that they test their performance, you could tell when you test someone's performance in certain ways, you could tell when they're sleep deprived. There's a classic test erases the deficit.

So 20 grams of creatine, they are measuring them and they're like, I can't even tell you're sleep deprived from the creatine. So if you measure at 60 60 60 Yeah. Yeah. Yeah. then Yeah. Get your what do you do? The Legion capsules. Yeah. Then I would go um It depends if you can handle 15 or 20 grams all at once. If if it bothers your gut, I'd go five. I'd wait every hour. or I go five five five and I have to do that. Okay. Okay.

Okay. And then you're good cuz yeah obviously having it but there like what happens is [clears throat] I I I don't plan to have a bad night's sleep, right? And so I'm not always taking 15 grams. I'm I'm normally taking more like five. Every once I'll do 10 just to do like cuz they're gummies and they're easy and they're in my room or whatever that. But what I haven't done consistently is have capsules. They have pure creatine too. too. too. Yeah, I do the gummies. You said caps.

I meant gummies. Come on. Sure. That's why you like candy. I forgot it. Yeah. Yeah. But it erases it erases the deficit which is crazy. crazy. crazy. That is wild. Which is crazy. Well, especially to people that have jobs like you're talking about like you if you're like an ER person and you like you know you're going to have to be sleep deprived. sleep deprived. sleep deprived. I want to test that for jet lag too like going to a different place a different time zone. That'd be interesting to to experiment with that.

I mean like I said we were at the pool which by the way why I'm so dark. We go into the pool a lot regularly. And [snorts] um you know they they showed up and like I said she's a nurse and she's like s the creatine she's like it's it's lifechanging. She's like I can't believe the difference. I'm like are you right? You said I'm taking it regularly. I'm like it's crazy right? She's like trip tripping out as well. Tripping out. Yeah. You talk about you and I getting so dark.

I wonder if like on camera Justin looks clear now. I'm all wearing white shirts to emphasize like hey look at Casper over there. there. there. Dude I've been in the sun a lot this summer too. Like it's just as good as it gets. Come on man. And I've been working on my tent so bad. These guys over here doesn't look like a European guy. No, this is this is a this is literally four three or four days in the pool. And I just You guys are really eating it up over there.

Congratulations. there. Congratulations. there. Congratulations. Yeah. So, we got a my wife got a membership at this gym with an outdoor pool and so she's getting taking the kids there so they can learn how to swim. Um and so I've been going with them, you know, when I have time. The only downside is they serve drinks. Dude, I have never drank so much alcohol so consistently in my life. by the pool. I know it's kind of like part for the course. course. course. Yeah, dude. Like what am I going to do?

Lay by the pool. I feel like as a dude, you kind of have to. to. to. Like laying out as a chick is like totally normal. It's normal for girls call each other up and go like my my wife does a football, but your buddy your buddy has never called you and been like, "Hey, you want to go lay out today?" Like do. So as a dude back dude back dude back So as a dude, you're laying out at the pool with your wife. You feel like I need to do something.

Yeah. I need to hold something. I need to hold a drink or something. I feel like I'm doing something. something. something. Yeah, it's too consistent, man. I can't be having a drink every day. What the hell's going on? It's crazy that that this is becoming a thing for like uh gyms. Like it's uh my buddy in Orange County was is telling me about like Lifetime Fitness and stuff. He's like it's like a whole vibe like to go hang poolside at the gym. People just hang out there extra long after workout.

after workout. after workout. Dude, I got an article for you guys on that. that. that. It's like a thing. No, no. So social hour, dude. These are real stats uh on gyms. Let me pull it up right here. um which is really interesting. All right, check this out. So, this is it's a K market with gyms right now. Okay, so it's splitting. There's a split that's going on. First of all, uh the demand for gym memberships is the highest it's ever been. been. been. Okay, so demand for So, this is like we are entering into interesting interesting interesting a heyday for gyms.

This is like the most the best time for gyms we've ever seen. Yeah. Okay. So, 26% of everyone six and up had a gym membership in 2025. 7 billion facility visits. Here's what's cool. The share of members who never once showed up fell to an all-time low of 4.6%. So, that's the lowest that we've since we've recorded, which is crazy. It's a K-shaped economy, meaning you have two ends. You have the value at the bottom because they could scale. It's like Planet Fitness, and then you have the premiere at the top where they charge a lot.

Both of them are crushing. The middle is where's the middle is where where you're having a tough time because they can't scale like the value and they don't offer all the crazy stuff like that. So what what they're doing and this is Masov and his brilliance cuz you guys know he bought well we had him on the show. Yeah. He's he's back into I'm so curious how he's going to survive this middle ground. He's going to offer more services but it's going to be kind of like Alakart is probably what's going to happen.

So, you're still going to have your value, but if you want extra stuff, recovery, this, that, and the other, there are tiers that you can enroll in. And so, that's going to kind of reshape. And the guy's brilliant. Uh, he has he never misses. Uh, I think that'll kind of restructure what the middle kind of looks like. looks like. looks like. I mean, you have to look it up. I saw I saw an article on this on Lifetime. They have like a 3,000 I want to say it's like $3,000 a month membership.

Do they? Do they? Do they? Yeah. Something great. Yeah. And I but it's like a you know it's similar to like what um what's his name? What's the biohack guy and um and the other and the other doctor? other doctor? other doctor? Yeah. They have like they have like the hundred No, not him. Brian Johnson. Brian Johnson. Yeah. Yeah. You know his is like a million dollars a year. Like there's there's And then then who was it? Peter Aia did one and I think his is like a h 100red,000 a year.

So it's like that. It's like blood work everything. What what's it? What is it? Oh, it's per year. 3,600 per year. I thought it was per month. Okay. That's not as crazy as I thought it was. They're also becoming still I mean$ 3.29 a month, you know. No, no, no. We're entering into a really interesting time for fitness uh because gyms are becoming Oh, that's just that's just Oh, that's just their uh membership to all clubs. They have another tier that is like uh like their longevity something like I don't don't don't it kind of like all the cart stuff.

Yeah. Yeah, something like that. I don't know what it was called. I I'll do more digging. Yeah. digging. Yeah. digging. Yeah. Um but it to your point that this is where it's going. It's going to this kind of K shape where it's like you're either going to go to the $9 a month type of deal or get this like, you know, optimization. Yeah, there you go. There's an annual one. 40,000. That's Equinox. That's Equinox. That's Equinox. Oh, Equinox is doing that. Yeah, some of these are doing some of these crazy.

these crazy. these crazy. I suppose Equinox in New York are insane. I don't know what they charge. Yeah, they're blood panels and going that that whole route. I mean, that's what Kyle wants. I think this is such a cool time for people to work in fitness. This is a really cool time. Yeah, we're it's like a fitness boom is what's happening. I actually think some of it's being there's a big need. Yeah. And I think GLP1 uses or GLP use is going to drive even more of it as more people are trying to strength train.

Uhhuh. Uhhuh. Uhhuh. Uh and it's become the social place. Less people are going to bars, less people are socializing the old ways and more people are starting to socialize. All the young generations below us. Yeah. I guess this dropped off like billions of dollars the alcohol businesses lost. So it's cool. Yeah. Interesting. Very very cool. Good time to be in it. 3 days left for the 40% off sale on the new MAPS program. Maps Upper Lower. It's a 4-day muscle building split. There's a men and women's version.

It's 40% off right now. Go to mapsupper.com. Use the code launch for the discount. Back to the show. the show. the show. Our first caller is Nick from California. California. California. What's up, Nick? What's going on, Nick? What's up, buddy? Hello. How you guys doing? Good, man. Good, man. Good, man. Good, dude. How can we help you? This is uh this is really surreal. I didn't think I'd ever be here. Um my question pertains around to what I should do every day with my workouts and my nutrition because my schedule is so inconsistent.

Um I'm a contractor and most of the time I commute to the Bay Area for work. So I usually wake up around 3:30 in the morning. Sometimes I'm home at 10:00. Sometimes I'm home at noon. Sometimes I don't get home until 6:00 at night. Um, I'm very involved with my family and a lot of local stuff in my city. So, most nights we're out at a fundraiser, a dinner, something like that. Um, so I don't really know what I should do, how I should eat every day, and how I should work out every day.

I I try to do like a max 15 workout every day, but on the days I get home early, it just feels like it's not enough. So, I I don't really know what to do. Give me Give me more detail. On average, how many days a week would you say are the long days? And how many days a week would you say are the ones where you get home at a decent time? There's really There's really There's really I I don't know. For an average, I I I can't I don't know.

We have busy times of the year and not so busy times of the year. Um year. Um year. Um some days it's two weeks straight of easy days. Sometimes it's a month straight of long days. It's just really really inconsistent. really inconsistent. really inconsistent. Okay. Well, that actually some consistency that we change during those times. times. times. Yeah. And here's the thing, dude. If it's like that, if you go through seasons like that, then the thing that'll change is the intensity of the workouts. So, I think MAPS 15 is perfect for you, bro.

And on the days you get home, you just go harder. And on the days you get home, weight, [clears throat] you do it easy or you skip. And you just keep doing that. You just keep doing that. Nutrition nutrition wise is really important. And that's where the that's where you're going. The thing I heard from you too that the mistake that a lot of guys will make is that let's say you're on the 15 routine like we're telling you and it just so happens to be a day you get home and you have lots of time.

You feel like it's not enough. It's enough. You don't need to go do more. Just because this is a day that you got some good rest and you're home early, you still follow the routine. you still do it because it it's doing a bunch more uh just because you had that one good day of more time isn't going to get you more results. Actually, eb and flowing and listening to your body and it's it you being consistent with just hitting the gym with appropriate intensity is what's going to is going to get you.

Yeah. When you look at stress on the body, obviously the day makes sense, but it's also the week and the month and then what's cumulative. And so what you're kind of telling me is that you've got these seasons and there's seasons where you're just working your butt off, seasons where it's not so hard. But the point is is that there's seasons that they're in and out. So it's not like, you know, for a full year it's easy and then next year it's it's it's kind of like that all year round and there's times when it's harder.

So the thing that changes, Nick, is the intensity. intensity. intensity. So you still do math 15, but you get home early and you feel good, you get after it. Mhm. You get home late and you're kind of out of it, you can go easy or skip and then you just stay on that. Now, nutrition is where you want to be consistent, consistent, consistent. That'll make the big difference. And so, meal prepping really helps a lot when you're on the road. Uh hitting your protein targets and sticking to whole natural foods.

If you do those two things over time, you'll progress over time. Let Let me let me help uh you define what easy and get after it means, too. Uh what do you what's a what's a normal squat or bench press number for me? What do you what do you do what do you squat when you squat? Uh right now uh I want to say my bench press would probably be 215 for a one rep max. My squat would probably be 325 for max maybe. I I don't know for sure.

It's It's been a uh really long couple months, so I I don't know exactly what it what it what it is. That's okay. That gives me I just needed some sort of rep number so it was relative to where where it would be like. [clears throat] So, uh easy day. I'm coming in. I'm bench pressing. I'm working out with 135. I'm not I'm not going to put any more weight on the bar like that. I'm going to move it through the MAPS 15 the way it's calling for it.

Uh hard day, I'm going to push up towards what I'm capable of. You know, that 165 175 workout. I'm going to work out with a a higher the number that's closer to like that's a lot of weight for me. That's what a hard day doesn't mean more stuff like that's doesn't mean like oh I'm going to do a bunch more of or work out longer cuz sometimes people interpret get after it is like do a bunch more stuff. No, get after it means like oh this is the day I'm going to push the weight a little bit like I'm feeling good.

I'm rested. I had a good day today. I'm fed. Like you know what? I'm going to put some weight on the bar and let's see what I can move today. That but you still follow the protocol of what's in the program. You don't add a bunch of [ __ ] to it. Yeah. And other days it's like, man, I'm tired. It's long. I'm going to go in and just go through the motions. Yeah. I'm just going to go I'm just going to go through the motions. Okay. Yeah.

Okay. Yeah. Okay. Yeah. And that's the difference that right. And that's a big difference. People think that's nothing. That's a big difference. But then you stack that on top of each other consistently over time time time and you'll progress. You'll progress over time. over time. over time. Even just practicing those movements on those days you want to go a bit lighter. That's right. And we we we we we have a I think so many people um including ourselves forever felt like this. Like you feel like you have to get like so sore from the workout for it to be productive.

It's not at all. You going in and moving weights like that even really light and easy and just cuz you maybe you're not sore the next day does not mean that was not a very effective workout. workout. workout. Send a great signal to your body. You learn it, you get better at it, you get stronger at it. So, just learn and and that's what that looks like is like if we were coaching you oneonone, it would be a lot of conversations around, hey man, how did you how do you feel this week?

How'd you sleep? How were you good on your nutrition? You know, how you feeling today? Oh, cool. Like, you know what? Today, I want you to try and hit that 225 on the bench. Other days when you're like, "Ah, man. I didn't have the best of sleep and [ __ ] dude. Adam, I missed my protein intake yesterday." Hey, today when you go in there, I want you just real lightweight, just do the movements, but I don't want you pushing the weight at all. Just get get in, get out.

Like that's what it sounds like and you're just consistent and you learn and then you start to learn how to read that in yourself like okay this is this is one of those times right now where I need to just kind of go in I'm going to lift uh but it's more almost recupative and then other times when you're feeling really good and you're hitting the macros and you're doing good on your diet like okay let's see what I can see what kind of weight I can move and when you do it like that the days when you get after it you're going to feel really strong and good and then and then and the days when you're not so good that's okay you get go through the movements And it you'll progress over time like that.

Yes. Yes. Yes. Okay. Okay. That actually makes a lot of sense. Okay. sense. Okay. sense. Okay. Yeah, dude. Yeah, dude. Yeah, dude. Um what should what should my nutrition look like? What what what should my calories look like? Should those be consistent, too? Cuz some days I'm getting 2,000 steps at work and I'm hardly doing anything. Sometimes I'm getting 12,000 steps and I'm sweating my ass off. And I seem to be a little bit hungrier the day after those hard Yeah. days. Yeah. days. Yeah. days.

So Nick, you know, here's the thing. Often times in fitness culture, we're told to ignore our hunger signals because if we listen to them, we're just going to be overweight. Now, there are cases where I tell people to ignore their hunger signals. Um, these are extreme cases, people with eating disorders and stuff like that. But typical person, if you're eating whole natural foods and you eat protein first, eat when you're hungry. Y Y Y and your calories are going to fluctuate and you're not going to count your calories.

So if you're like, man, I'm still hungry. still hungry. still hungry. Oh, okay. Oh, okay. Oh, okay. If you're like, oh, I'm still hungry, eat more whole natural foods. If you're like, I'm not that hungry, eat a little less. Natural limiters. Natural limiters. Natural limiters. Start with protein. Natural limiters. The key here, Nick, for a guy on the road is going to be to prep your meals. Yeah. Because here's where you're going to mess up. you're gonna eat out, you're gonna eat at a fast food place or whatever, that food is engineered to make you overeat.

And if you listen to your hung hunger signals when you eat that kind of food, then you're definitely going to get fat. And it gets really difficult to stay the course. Because this is the other thing that a guy like you does who works like this is you let these long 6 8 hour windows of no food go and then when you eat, you eat a ton and you eat a ton of things that are not ideal. You just structure it. And so if you like a guy like you, what I'd tell you to do is let's just Nick, we're going to focus on hitting your protein every day.

Yep. Yep. Yep. And if that means you got to have, you know, beef jerky ready for you or some Greek yogurt ready for you in a in a lunch pel, like keep things like that that are high protein, moderate amount of calories, close to whole food, if not whole food, ready for you. And focus on just hitting your protein intake and let the calories fall where the calories fall. If you're hungrier, eat, but eat more of those things. Don't go eat a bunch of [ __ ] eat more of those high protein meals and it it'll balance itself out, especially if you're consistent with your strength training.

Okay. I I'm pretty uh I'm usually pretty good about hitting my protein goal. Um I eat just a lot of ground beef, ground turkey, turkey sandwiches for work. Um not tracking calories makes me a little nervous because I'm pretty diligent about it. Um where do you land right now? Okay. Okay. Okay. Where do you land on your calories? I like it. Again, it's so inconsistent. Like, uh, Monday was a a long day, but it wasn't physically demanding. So, I just wasn't hungry, so I only ended up eating like 1,000 calories.

Tuesday was a lot harder. I was a little bit hungry, so I ended up eating like 1,600, but there were a few days last week where I was hungry up until like 2500 calories. Yeah. But Nick, you're you're How are you hitting your protein targeting a thousand? You're not eating enough protein, bro. Nowhere near. Well, I should say usually usually usually I'm I'm pretty good about um hitting my protein target. Well, I'll tell you right Well, I'll tell you right now, the three days you just named, you probably didn't hit your protein intake.

No, not at all. So, so be consistent with whole natural foods. Eat when you're hungry. Eat the protein first, but also eat on a schedule. I'm going to add that to you. So, don't let a few hours go without eating something. eating something. eating something. That'll help you out, dude. I mean, you need to hit your protein intake. Your calories are too low. Your your calories and then what's happening too is if you go back to back days where you're 1,00500 calories, then you're ravenous day three and then that that's and you might be overeating on those days.

And so, and and protein isn't like uh carbs and fat where it's an average of your week. It's not like, [clears throat] oh, you had 300 grams of protein today and yesterday you had 50, therefore you have an average. No, it's every day you need to hit your protein intake or it's a missed day. And the more missed days you have, the we're going backwards. You need to be consistent with that. And I think if you just focus on it because you can't let a thousand calorie day go by.

You got to hit you got to hit your protein intake every day. That's right. Hit your protein intake every day and make that a focus. And that's where I'd start you. And we can get more more detailed on the diet later, but that's a good place to start right there. Hitting the protein intake, following the advice we said about the uh training. Honestly, Nick, if you were consistent, if you were consistent with all that, uh, like really consistent, your body fat percentage is going to fall at a nice probably 13 to 15%.

You're going to have good muscle. You'll feel strong if you just did that consistently and no need to without tracking, without diligent tracking. tracking. tracking. Okay. Wow. 13%. I don't know if I've ever been 13% in my entire life. Yeah, you absolutely can get Yeah, it you'll be in the mid- teens. Okay. Yep. Okay. Wow. Good time to do it, bro. You don't have any kids yet. No, no, no, no kidding. It only gets hard. It only gets harder with that. So, you want to have this all figured out before that.

Nick, if you want if if you're interested in more consistent like having someone work with you through this process. Uh, we have really good coaches that could work with you through this process and help you kind of move through the whole thing because I I I I hear a little apprehension or fear [clears throat] with the going off the tracking. Like were you really overweight at one point in your life? Cuz there's a little bit of fear with uh for most of my life I was uh really overweight.

I still would call myself overweight now, just not as overweight. And And And okay, okay, okay, I know there's just so much like comfort and and and I I'm I'm super uh consistent about tracking my calories. I don't always follow what I'm supposed to do, but it just makes you really uncomfortable to not know not know not know this makes sense. My calories and macros. Get a coach for a while. No, that that makes sense. makes sense. makes sense. Invest in a coach for a while.

It'll be well worth it, bro. 6 months with a good coach, you'll come out of this totally different. different. different. Yeah. Yeah. Yeah. Totally different. Totally different. Totally different. Totally boost your confidence with that cuz this makes a lot of sense. I don't know if I could afford Mhm. [clears throat] Well, this makes a lot of sense. I I would Go ahead. Go ahead. Go ahead. Sorry. Go ahead. Go ahead. No, no. I was just going to say it makes a lot of sense now when I heard you say uh you know, I don't know if I if I you know, going off tracking sounds like it's there was some apprehension there.

Makes a lot of sense now. Um, you know, when you said you were kind of overweight as a kid for a long time, a little bit of fear around that. Not working with a coach is going to be very difficult. What we just said, like really hard. really hard. really hard. Okay. Okay. Okay. Okay. Cuz it's going to be like letting go of a security blanket. And what that might look like, one of two things. Either A, you don't like the way it feels, you go back to tracking and you just stay where you're at.

Or B, you go off the deep end and it feels like uh now I'm just out of control. uh now I'm eating like crazy and I and I can't stop. stop. stop. Uh so those are the two kind of extremes [clears throat] that people will fall when there's a little bit of that that path going on. So what a good coach is going to do is walk you through reverse diet. They're going to slowly take you off tracking. Uh but you are going to track at first.

You're going to hit those targets. They're going to monitor your strength training, get you through that process. By the end of it, you're confident. You're confident you could do it. it. it. Okay. I I I would like to get a coach. I don't know if I could afford a good coach. That's coach. That's coach. That's Well, I'll tell you this much. You definitely can't afford a bad coach. Yeah. Yeah. Yeah. You don't want a bad coach. Yeah, too. Yeah, too. Yeah, too. That's a complete You might as well feel like I like I like I For real.

For real. For real. Yeah. I feel like I'd be doing better with no coach than a bad coach. And at least I'm not burning money. Yes. You 100%. You what you need to look at this though, Nick, this is not a though, Nick, this is not a luxury thing to have. This is an investment in yourself. And you just got to ask yourself if this is something that's really important to you. If it's not that important to you, then don't spend the money. Don't invest in it.

But if this is something that before you have kids, this is something that you want to have control of. You want to see what low teens body fat percentage looks. You want to know what it's like to be able to maintain that comfortably, have eb and flows in work, be healthy, be fit, be a be a strong father, be good there for your wife. If you if that's something that's important to you and you want to invest, then you invest in it. If you don't, then you don't.

But it's a lot like what I don't know what you do for work, but I'm sure you had to get certifications or get training or learn your skill to make money. And I'm sure whatever that cost time-wise, effort-wise to do that, it's paid itself 10fold back because it's what you do for a career. The same thing is with this with with coaching is this is not a luxury or I'm buying something that would be nice to have. This is an investment in learning about yourself and figuring this out.

But if you don't give a [ __ ] then you don't give a [ __ ] But if you care, then that's what this is. And then Yeah. And then you're And then after you have it, you have those tools forever. tools forever. tools forever. Well, when you put it that way. Okay. Okay. Okay. Okay. Yeah. Look, let me have I'll have somebody call you today. You ask all the questions you want. See if it's something you want to do. Um, but I'm really glad I asked you the qu the the the the last two questions that I ask you because this makes a lot of sense now.

Um, and it would be like it would be life-changing for someone like you. Okay. Yeah. Yeah. I' I'd love someone to to reach out to me and and at least talk about it. about it. about it. All right, Nick. Let's do that. I hope to see you in there, brother. If we see you in there, I'll see you in there cuz I hop in on some of the calls. So, So, So, all right. I appreciate it. Thank you very much, guys. Oh, by the way, you drive down the Bay Area, right?

Area, right? Area, right? Yeah. Yeah. Usually San Francisco. Okay. So, we're in San Jose and uh you end up working with one of our coaches. We'll probably see you here and there. Yeah. Yeah. We'll have you have you come in. We're in San Jose. Yeah. Yeah. Yeah. Oh, I would I'd absolutely love that. Fantastic. [clears throat] Yeah, it's good. Right on, Nick. Thanks, bro. Hope to see you, brother. All right. Thanks, guys. Take care. Yep. Yep. Yep. You know what's funny is uh what a what another what a lesson, right?

That looks can be deceiving because initially you're talking to him and it just sounds like regular dude. Yeah. Yeah. Yeah. Want to get in shape, contractor, whatever. whatever. whatever. There was hesitancy there though. And I I picked up on that and I was like, "Yeah, let me dig in that a little bit because that's it's an interesting thing that he just said." And sure enough, he was an overweight kid. Yeah. Yeah. Yeah. And uh it's like listen, it's good to know. Yeah, dude. It's what happens with someone like that when they try to go off track and either they don't because it's scary or they do and they go crazy with the food which then really scares them uh and they just don't solve this problem.

And just you know for people listening a coach walks you through that process the whole and now it's very clear everything everything that's going on. He's he's uh underslept, overworked, underfed. underfed. underfed. Underfed Underfed Underfed recipe for body is not losing body fat, stuck at a certain place. Yeah, Yeah, Yeah, that that's 100% he's at that trifecta. And it's a step by step to fix that. But like I said, it's uh it's an investment in yourself to to learn this and figure it out. And either you care about it.

You know what sucks is either you care about it now or you will care you will eventually eventually eventually at some point it's forced on. Yeah. And so hopefully he's at a place in his life where uh he can see that and have the foresight of you know what I don't want to be I also don't because throw on uh marriage two kids and older learn it now and it only learn it now and it only gets stress bucket more difficult because that all those things are now as important or more important our next caller is Rachel from England Rachel doing Rachel how are you hello hi lovely to meet you you too how can we help you yeah Um, just want to say thank you for all your advice and everything that you do.

Um, I've been following you since, have 2021. Avid listener of you really. Um, trying to do learn everything I can. Um, I feel like I'm spinning my wheels. I'm 58. I am just double jab. 5'8, 147b, and I want to look like I lift. And I don't look like I lift. I'm on second time now on anabolic. Your anabolic following that second time through. Um I push. I've got my own home gym here that's got the everything here. Bench press, got cable machine, got everything that I need.

Adjustable dumbbells, barbell. barbell. barbell. I really do push mass. I'm very very dedicated to it. Um I take HRT, testosterone. I'm on EAS, creatine. Um I eat roughly 2,000 calories a day. I always eat my protein. I feel like I'm spinning my wheels. Rachel, thank you for calling. First of all, I appreciate you following us for so long. so long. so long. Do you Do you How's your eyesight? I know. I know. I know. Let's get to this. I I I I don't mean to see the rest of you.

I can see your shoulders. I can see the vein in your shoulder. I can tell. Yeah. I can tell you out. I can tell you lift weights. weights. weights. Yeah. Yeah. Yeah. Yeah. I'm all, you know, I was, you know, JJ Virgin, the lady, I think she's been on your podcast before. I think that she's 63 and she's incredible. I want arms like she's got. Yeah. Well, I want to look like Mr. Olympia. Listen, lift your arm up again. Let me see your arm again. Put your arm up.

Let me see bicep. Give us your bicep. Oh, no. Stop it. But are you kidding me? Rachel, Rachel, Rachel, can I tell you what the problem is? Rachel, can I be blunt? Yeah, Yeah, Yeah, please. please. please. I think you're way too I think you're way too hard on yourself. Mhm. Yeah. Mhm. Yeah. Mhm. Yeah. Okay. You're doing everything. You're doing everything. You look, but I don't I don't need to see the rest of you at all. I could just see your shoulders. If if you if you said nothing, if you sent us a picture of this right here, I would have been like, "Oh, she lifts weights consistently." Yeah.

Yeah. Yeah. Yeah. I think you're really hard on yourself, hun. How's your strength? Tell me about your strength. Tell me about your your lifts. Okay. So, I bench 110 pounds. Squatting is not brilliant cuz I've got one bad knee. But I squat 115 lb. Deadlift 183. Barbell curl 63 lbs. Rachel, Rachel, Rachel, you're one of the strongest You're one of the strongest 58-year-old women that you probably have ever met. Yeah. Yeah. Yeah. Oh, wow. Okay. Yeah. That's nice to hear. Yeah. I mean, you're kicking butt, hun.

Yeah. Yeah. Yeah. Okay. Look around. When you go outside today, look around at the average late 50s, early 60s woman. Do they look anything like you? Well, I play golf, so yeah, a lot of them are very fit and Yeah. and lean and I bet they don't look like you. You're really Yeah, you're really hard on yourself, hun. You're doing a great job. job. job. Tell me about I mean, I don't know if there's anything I can change, but let's talk a little bit. So, what does your nutrition look like?

Um, massively into my protein. Um, I always get at least 30 grams of protein for breakfast and lunch, evening meal. Um, [clears throat] I now and again have a drink, not often. If I do, it's a tequila. tequila. tequila. Um, oh, sugar, you've gone off. No, we're here. Back off. Back off. Sorry. Um, yeah, I I try eat very clean. Um, I do 12,000 steps a day and on golf days I do 20,000. On the golf days, I try to eat more because you always say you have to eat to build muscle.

Yeah. Yeah. Yeah. So, [snorts] I just feel like I'm spinning my wheels and for what I'm doing, I don't feel like I'm getting stronger. stronger. stronger. Well, what where your calorie do you have any idea where your calories land every day? every day? every day? Sounds like you're undereating. Yeah, I was going to say we might we might How much? 22. Two 2,000. Yeah, that's pretty low. And n And you said like 90 90 grams of protein a day on average. 30 g for Yes, definitely.

I always hit my protein. protein. protein. Yeah. So, that's 90 g of protein. And you're would you say 48 lbs? Yeah. Yeah. Yeah. Yes. Yes. Yes. Okay. Add another You're tall, too. Add another 30 40 grams of protein. Yeah. Another meal. Just add another meal. Yeah. Another meal. You'll you'll you'll gain more muscle. Yeah. We need to build. We need we need to in order to So, just so you know, and just to be clear here because I think we we all agree that I think you look phenomenal.

You look great. You could literally just keep doing what you're doing you're doing you're doing and you're kicking butt and you're kicking butt. But if you want to see more body composition change, if you want to build more muscle and be more feed, then we need to fuel and we need to eat more. So we need to go on a bulk. We need to eat more calories. We need to really focus on building. I don't care if I see the scale go up 5 lbs or not.

Like I want to see your strength go up, which it's by the way, it's good already. And if you were happy, I would be happy. But if you're telling me, Adam, I really I I want to see if I can build more muscle. I say, great. We need to eat more calories. We got to eat more. You're a very you're very active. You know, somebody who steps steps as much as you do, golfs on the top of your weight training. weight training. weight training. Yeah. You we need to feed you.

We need to eat more calories and we need to go on a reverse diet. So, have you ever uh considered have somebody take you through this? Have you ever had a coach take you through it? I couldn't afford it at the moment. Yeah. It's not something that would be if you if you added another 30 to 40 gram of protein in another small meal, like another 300 calorie meal, and just stay consistent with that, you'll see your muscle go. Are you running any of our programs or you doing your own program?

I'm on I'm on anabolic. You're on anabolic and I've I've got symmetry as well. Oh, great. Follow symmetry. Great. Two programs for you to toggle back and forth from. Yeah. Perfect. Perfect. Perfect. Yeah. Yeah. Yeah. Yeah. We just need to eat more. You add another 300 another small meal with another 30 g of protein. Just that by itself, by itself, by itself, you'll feel that in the performance, too. too. too. But why not get fluffy? No. No. You're going to build muscle. You're so active that's not Yeah.

And promise me you won't you won't get into In fact, I want No. Don't Don't get on the scale. Don't Don't judge that right now. Like the goal is eat more and let's see if we can get stronger on those lifts. The lifts that you already told us about. Let's see if we can increase those lifts. It's literally just another healthy meal with another 30 g of protein. That's it. Yep. Yep. Yep. Okay. Okay. Okay. That's it. Yeah, perfect spot for you. And you're just going to build you're just going to build muscle with it.

You're not going to get there's not going to be any body fat gain with that. Why don't I I love for you to just do that and follow back up with us in about 60 days. 60 days. 60 days. Yeah, let's do this. 60 days. Let's get you back on. Okay, that'd be lovely. Good. Yeah. Can't wait to see you. Thank you so much. Thank you for everything. everything. everything. Do it, Rachel. You love it. Bye. Love your family. Bye. Bye. Bye. Bye. She's like, I don't know if I look like I live.

I'm like she see there's like a a vein in your I see a vein in your delt, Rachel. You're a 58-y old woman with a bait. That was such a good That was a great great line, too. You asked her. Is there anything wrong with your eyesight? Yeah, dude. Like, what do you what do you you you mean? She's compar, you know, typical JJ V. She's comparing herself to one woman, right? One woman social media. Yeah. Yeah. Somebody who's an exception to the rule type of deal.

But man, what a and this is this is such a I think one of the most interesting parts about our job is that's a classic example of that's a dream place I want all my 58-year-old people to be like to get to that like to be where she's at leanness wise, activitywise, strengthwise, activitywise, strengthwise, activitywise, strengthwise, vibrance, I mean hormonally, all the things she's doing at all. But she still wants more. And so this is the part where it's just like we can tweak a couple things.

Yeah, we can tweak a couple things, but know that you're you're you're it. That's right. That's right. That's right. Yeah. This is it. This is the good place to be, you know. That's right. Our next caller is Tyler from Washington. Washington. Washington. What's up, Tyler? Hey, Tyler, man. Hey, how's it going? Good, man. Good, man. How can we help you? Oh. Um, yeah. So, Justin looks nervous, so I'm just going to read my, you know, thanks, man. Let's get this over with. Yeah. Uh, hey Mind Pump team.

I'm 25 years old. I've been listening to you guys for about four years now. And ever since my life has changed so drastically. Um, from interest and hobbies to relationships and work, you've always been in my ear providing guidance on health and longevity. Um, also wanted to mention back in college you guys inspired me to build an app to track my protein and now I'm working on another fitness related app. So, as my mentors from afar, I'd like your advice on finding life mentors who I aspire to learn from and share my struggles with.

Um, I remember once you described your 20s in one word and it was lost. I can't help but resonate with that so strongly. Um, so who were your mentors and how did you find them? For some background information about me, uh, I moved to Seattle 2 years ago for a software engineer job. Um, it pays great and I love the benefits, but I'm not very passionate about my work. I'm passionate about tech and using it to improve people's lives, not really maintaining enterprise level systems that aren't helping anyone.

Um, and I just picked up playing hockey two years ago. I'm currently on a beer league team and this has been a blast for creating a sense of purpose and community, but it's only once a week. Thanks. Thanks. Thanks. Yeah, you got it, man. Thanks for calling in, bro. This is cool. I curious uh because it sounds like you're What are you passionate about? What do you want to do long term work-wise? What what's kind of like what's dream job, dream situation for you? for you?

for you? Um, every time I touch tech, it tends to revolve around um just bettering people's lives, usually through health and fitness because that's where I've um seen the most growth myself. Nice, dude. So I so advice around that because I feel like this is a cool way to kind of hack into finding a mentor and then also accelerate your growth in business and financially. So I would find somebody who is doing something that I like doing the dream job or doing something in the field that I would love to be in and I would find a way to offer my services to them free.

what no matter what it is, I don't give a [ __ ] if it's driving them around, helping them around, you know, the office, running errands for them. I would offer my services to that person so I could be get in proximity of that person because just being around that person who is doing the thing that I want to do I'm going to gain so much from that learning that and then in that process I might end up building a a natural mentor right there or maybe the people that are around that person I find a a mentor too.

I think that's a great strategy and I think uh it does like I said it doesn't need to be paid. I think sometimes people feel like, well, but I need to make money. I was like, cool. Make money. Do your thing that makes the job. But then if you really want to pursue a good mentorship or you really want to accelerate and and grow in a different field, go find the person who's doing something closest to what you want to do later in your life and go go help them out for free.

And I any and and if this is a good person and a good potential mentor like is I would never shut down a kid who knocked on our door and said, "Hey, I will I want to work for you guys for free. Uh what can I do? I just want to be around you and around the things that you're doing. What can I do?" Like I would never kick that kid out. Those all of us would be like awesome. And we'd probably find something for him to do to be around us and then that would foster a relationship.

And let me tell you, we have kids that work for us today that started in free interns that make a tremendous amount of money working for us now. And that's how that relationship started was, hey, I'll do anything. I don't know how to edit or anything like that. I'll learn and I'll do it for free and and now these people are in leadership positions in this company making big money. And so that's what I would do if I was you is I would I would find who who that is and then find a way to get in there and help out for free and and see what where that goes from there.

there. there. Tyler, what are your what are the main motivations for um finding a mentor? Um I think it's just the sense of being lost and um wanting to look up to someone, someone to um I don't know. I'm not sure. just something to uh navigate my life with. What you said just made sense. Uh I totally get that. So uh I'll start with a caveat. Okay. Um and something I learned uh in my youth with mentors is uh that don't forget people are people. Mhm.

Mhm. Mhm. And so what you don't want to do is put someone on a pedestal because they'll let you down. Uh but you can find good mentors in different parts of life. So a good business mentor doesn't mean that they're going to be a good family mentor or a good, you know, morality mentor, but good in in that one area. So just consider that. Also consider when it comes to mentorship, it works both ways and and all of it for your benefit. In other words, uh you can find someone who's in a different stage of life from you, an older an older guy who's doing things, you can learn from him, but then also you can take someone under you who's younger than you that's in a different stage.

And both of those will will benefit you greatly. So, mentoring others is another form of mentorship that will actually bring you a tremendous amount of value. Um, good places to look. Do you go to a church? I do not. Okay. So, here's the deal. If you're feeling lost, you want to find a good community. You mentioned the beer league that you're in in your email and it sounds like that like you're finding like some good community there. Okay. Find yourself a good church. You don't have to believe in anything yet, but if you go in there with the attitude of I want to meet people, find a good community.

Good churches always have a really tight community. Mentorship is typically baked into the community itself because it's part of the gospel. Find yourself a good church. Just walk in, be curious, and then ask them if they have any life groups or if they have any community- based groups for guys your age or whatever, and you'll find some great ones. Um, or you should be able to find some great ones. And then just show up. If you're open to meeting people and open to new experiences, I think you'll be quite uh surprised.

And for someone your age who's looking for growth, who feels a little lost, uh I think that could be a phenomenal place uh to find some of the the the meaning and purpose and also the community that you're looking for. Just to piggyback more off of what S said about uh I'm so glad he he he said that about not putting them on a pedest because I know I pushed you in the business direction because that's where my brain goes always. Uh the people who I think of in my life that are like mentors are are different for all different categories.

There's definitely the business killer who I go when I got something on my mind I'm wrestling with I can't get breakthrough in this business and something there's definitely someone I pick up the phone and and it's that is not the same person who when I'm struggling with something with my wife and my kid or something like that and I pick up the phone, right? Or there's somebody who I'm struggling with with my relationship or walk with Christ. It's they're all different people. So there isn't one one man that I go like, "Oh, he's the all these." It rarely ever is that.

Normally each one of them are in their discipline, they're amazing. My my spiritual guidance, he's the worst person to ask business advice from. My my business guy, worst guy to ask spiritual advice. You know what I'm saying? Like my and and my business guy, terrible guy to ask, you know, parenting, family stuff. Right. So, uh very good point to don't you know who really be uh cognizant of what you're seeking for what reasons and go after it for for those reasons and and let go of the fact that he he may not be the best father but hey when he's helping you with your business mind and what you're working on there.

Great great mentor for that. So I think that that's great advice and so and and that's what it looks like in my life. It doesn't look like one man is that for me or one woman is that is that is that collective bunch of people in my life like that that you you find aspects that you really admire about and it really it's it's about being open like so if you're already in a bit of a community you can start picking up on these things like you know what they do for their their trade like you know are they a good uh father are they a good role model in you know in the community somehow or you know is there a way that my skills can benefit them and then that's kind of like the bridge there where it opens up, you know, a lot of that opportunity where, you know, you're building your own network of of, you know, leaders and and you can you can definitely pull from them.

Uh, and that's going to help to, you know, give you some guidance on this. I'm I'm really I'm really happy that you called at at your age at 24. Yeah. Yeah. Yeah. Like that's this is this is excellent. This the fact that you feel lost uh is something that I didn't necessarily know I felt in my 20s until later. Then looking back like I was lost as heck. I was running all kinds of different directions. directions. directions. Shows a lot of maturity on your part. It's really really that's actually good.

Even though it feels a little probably to you like um doesn't feel good. It's just your awareness of the reality. Um and I I just want to echo this. I don't know how open you are to going to a church, but I really think it would be a good idea to walk in and don't just attend a sermon. That's fine. But you talk to them afterwards and say, "Hey, do you guys have like do you guys have life groups and community?" and you could tell them, "I'm not a, you know, I'm not a believer, but I'm looking to make friends.

I'm looking to build community." They'll welcome you in with open arms if they're a good church. And what you'll find there are probably really good people, but really good organized community. Um, and like what you get with your beer league, but you know, maybe even better and deeper. And then I think that'll move you in and and point you in different directions that I think will be beneficial. something that uh Sal said too that I think is important to reiterate too um and I don't know if you've heard me talk about my relationship with Katrina and one of the the most attractive qualities that made me fall in love with her about was I never at that point met a woman who had as many connections and relationships as I did.

Uh, and I found that was super. And together it's amazing how we could pick up a phone and go anywhere, do anything, and we have somebody who who do that. And what that's from is it's from decades starting in my 20s all the way into my 40s and her also of doing for others, serving others. And that and that and it's amazing when you're you consistently do that without expecting anything in return but doing doing kind things and doing things of service to other people. Before you know it, you wake up and you're 35 one day and you've been doing that for 10 years and you've got a hundred people at the at the you could pick a phone up and call cuz you need help or a favor for something.

But it all started with giving your time, giving your service, giving to others without expecting anything in return. And that builds. It's a beautiful thing when you do it. It takes time and consistency, but if you start now because you care about those things, you'll look back in your 30s and 40s and you're going to have a lot of mentors, a lot of connections, and a lot of people you can reach out to. Yeah, dude. Yeah, dude. Yeah, dude. Awesome. Well, thank you guys so much.

I appreciate it. appreciate it. appreciate it. Yeah, you got it, man. Do you mind if I ask another question? No, go. Let's go. Yeah. Um, so I wanted to know what my training should look like. I I want to bulletproof my body for sports, yet still build it for aesthetics. For some more context, I was a fat kid growing up and used keto dieting on and off. Um, this caused some thyroid issues and I've been diagnosed with Hashimoto's. I'm taking armor thyroid to help, but haven't really felt young since I was 20.

Um, I've dislocated my right shoulder several times now. Had surgery to fix it, and it's popped out twice since. Every time it pops out, it loosens the work. Um, and I'm praying it doesn't pop out again, but I'm sure it eventually will. Um, and then at the end of May, I played in a hockey tournament and ended up with a grade two tear in my PCL and some MCL damage. So, still recovering from that. Um, and yeah, I'm not sure what my training should look like right now.

How often are you playing? Are you practicing hockey right now? Right now I'm doing once a week. Um, just cuz my knee doesn't feel exactly stable. stable. stable. Okay. Okay. Okay. I want to get to twice a week. Okay. I like maps uh I like map symmetry for you. for you. for you. Okay. Okay. Okay. Yeah, I'll send you that program. I think it'll be good unilateral. It'll help with stability both with your shoulder and with your knee and your hip and ankle which are connected to that.

When you get up to playing two times a week, I'd move to like our math 15 protocol. protocol. protocol. Yeah. So, so maps so maps symmetry when you bump up your hockey maps 15 symmetry. symmetry. symmetry. Mhm. Mhm. Mhm. I see. I see. I see. Okay. Okay. Okay. Yep. Yep. Yep. I think that'd be perfect for Yeah. Very straightforward. straightforward. straightforward. We'll send you symmetry. Unilateral focus would be great. Cool. Thank you guys. You got it, man. Good luck, dude. Keep it up, Tyler. Thanks. Take care.

Take it easy. I remember learning that lesson with some of my first mentors because they were phenomenal mentors. Uh and then you I put them on a pedestal. No, no, it was a great point you made, you know, and then I noticed the flaws in them which was like devastating, you know, as a kid. It's like, well, you're a person. Everybody's got everybody. No, no, it's such a great I mean, and and on I rarely do you get somebody who's like a real all-encompassing mentor. It's like you really It's very specific.

That's right. Yeah. Great fathers tend to be great fathers, great business guys. But I mean, and and you and it's okay. It's okay to uh I don't and I don't think you take anything away from that person just because they're not good at another thing. It's like you can take from each. You just got to go into understanding that cuz otherwise it can be kind of devastating. devastating. devastating. Yeah. Yeah. Yeah. Our next caller is Jenna from Wisconsin. Jenna, welcome back. Jenna, you so good to see you guys again.

How's it going? Good. Give us the update. How's hip flexor? flexor? flexor? Yeah, so the update is I've been doing the hip flexor isolation movement that you recommended, that Roman chair movement. Um, and I feel like things are definitely getting better, going in the right direction. I've definitely noticed some improved strength and stability in that area. Um, yesterday I actually for the first time loaded it with a 10 lb kettle bell um when I was doing it and that felt really good. So awesome. awesome. awesome.

I I've definitely had less flare ups. Um, there were a couple though. One of them was after I was kind of running around with my kids. We have this track just down the road. So, we were just kind of running around, keeping up with my toddler. And the next day, I definitely noticed a little bit of a flare up, but it really was minor um and kind of less severe than I'm used to. Um and subsided pretty quickly. Um the other one was I recently resigned up for a a new old to me gym, I should say.

Um, and I met with one of the trainers there and he kind of worked with me through some of my bigger lifts and I noticed the next day, um, after squatting and deadlifting that I could kind of feel the area talking a little bit, but again, it resolved quite quickly. Um, it's definitely not as bad as I am used to. So, I do think that that's still reassuring. reassuring. reassuring. Um, Um, Um, yeah, definitely feeling a little bit stronger. Um, from when I started doing those Roman chair movements to now, it's definitely like I feel like I can do it easier and I was comfortable enough to add that kettle bell in.

Good job. Good job. Good job. Thank you. Um, a couple follow-up questions that I do have before getting back into heavier lifts. Um I'm currently I did run back symmetry so I after the third phase went back to phase one. So I'm currently at the end of phase two right now again. Um and then once I'm done with symmetry what would be the best program to slide into? In the past I've done in like the past year I should say I've done anabolic performance and muscle mommy.

Um, I haven't done powerlift or strong before and I was wondering if maybe those might be a good option. Those are both great. Those are both great options. I will I want to give you some advice going forward uh with like if you notice that again uh nothing stops you from running a different program and then when I get to like barbell back squats, I do Bulgarian split squats instead. Okay. So, if you if you notice it's still kind of talking to you, uh we're we're improving from what you're doing, which is great.

Great sign we're moving in the right direction. Uh real easy way to regress and go back the other way is to push yourself too much on a barbell back squat when it's not ready yet. So, if you if you feel it talking to you like that again when you do something, then just, hey, I'm going to do when I get to barbell back squats in the program, I'm going to do Bulgarian split squats instead. So, that would be my suggestion is to do stuff like that.

Or if you noticed it talking to you from a barbell deadlift, I'm going to have you do single leg deadlifts instead of doing a barbell deadlift. Like, so if you notice it, uh, do that instead of kind of just pushing through it or going like, "Oh, it's not as bad as it was last time." Take that sign of it's still talking to me and I still have a bit of an imbalance and instability there. We can get stronger, get better there, and stick with that. So, you could totally keep moving through different MAPS programs, but just keep that in the back of your head when you get to those movements and your body talks to you.

And this is exactly how I move through my life all the time is I'm moving in and out of our different types of programs. But if I feel something in my body that he goes, "Oh, I probably should do single leg there because I don't it doesn't feel right to go do heavy loaded back." It's totally okay, too. too. too. Yeah, Jenna, I'll say um um it's expected. First off, great job. And it looks like we we nailed the uh we hit the nail on the head uh for what the issue was.

Uh the little flare-ups are I think she froze. Can you guys hear me? Yeah, there you are. Okay. Okay, Okay, Okay, I'll start over. Sorry. No worries. I'll start over. Um Okay. So, uh it sounds like what we we really hit the nail on the head with our recommendation. And so that's I would stay there with what you're doing. The flare-ups are expected because it's only been what is it 60 days? Okay. Yeah. Yeah. Yeah. So, here's what happens when you have pain and correctional exercise addresses the root cause of the pain.

The first thing that happens is you get strong enough to where the pain goes away, but you're still not strong enough to be where you should be. That takes a little while. little while. little while. It's probably going to take you another 60 to 90 days. Pattern. Yeah. That you got to eliminate. eliminate. eliminate. Okay. So, so you still got to be careful. careful. you still got to be careful. Even though there's no pain, it's not as strong as it needs to be uh before you can just go back into doing everything without ever experiencing a flare up.

Okay, so we're only 60 days in. It's probably going to take another 60 to 90 days of that kind of dedicated work before you're like, uh, you know, you're in the clear type of deal. So, just consider that as you continue to do this. programwise, this. programwise, this. programwise, uh, Matt, powerlift or strong is perfectly fine, but, uh, because of the hip flexor thing, I'd probably lean more towards strong, uh, than powerlift because powerlift is so heavy, you know, squat focused and I know that can kind of of of annoy your hip flexor a little bit.

Um, so we can point you in that direction and I think that would be great. great. great. Okay. Okay, cool. Um, I did, um, in my follow-up email include some recent body scans too that I did at the Anytime Fitness. Um, and I noticed that it looked like things are kind of more balanced as far as like the muscle tissue left to right than before. So, I feel like that's kind of reassuring. It's been a long time since I've done one of those scans. It was February 2024 since I did one.

So, it's been a while. Um, but I think that's also kind of reassuring that things seem to be relatively balanced as far as far as far as That's right. This is what we consistently see with people that go through symmetry. And you went through you're going through symmetry for a second time, right? Yeah. Yeah. Yeah. Yeah. No, that's it's great. Yeah. It's super consistent when we see people do. It's actually one of the coolest things is that when we have those DEXA scans that show left to right, right, right, it's one of our favorite things is having a client go through that and they notice the balancing of that just from running that program one time.

And you've run it twice. So, it's definitely from that. from that. from that. Okay. Very cool. Great job. I do have a quick followup if you guys have extra minute or two. Um, so I'm I've been taking a GLP1 for the past few months. Just kind of something that I've been thinking about for a couple of years and I finally was just like I had an opportunity to try it out. Um, and I've been on a really really low dose. um just kind of getting a feel for it.

I didn't want to have any issues with not being able to eat enough or losing muscle. And I I think I've actually done a really good job of managing it. I've feel like I'm actually stronger now than I was before. And I'm my weight hasn't fluctuated that much um from when I started it, but I'm getting off of it. I'll probably be taking my last dose here in a couple of weeks. And is there anything that I should consider or be aware of that might be a challenge once I'm kind of off of it?

No, but let me let's just back up for a second. Um, so I'm assuming you you didn't get this from a doctor, right? You went online and bought it yourself. Um, kind of a gray area. I figure because I don't think a doctor would have prescribed a GLP to you. Uh, yeah. Because you're not um a patient that would that would need a GLP. What was the and just be honest like what was the why use it? What was the the motivation behind it? So the two biggest things that were my motivation that I really wanted to try it was um you had mentioned before that it was helped with inflammation and I've had some gut issues in the that I've been dealing with in the past.

It's gotten better. Like uh two years ago I want to say I worked with Dr. Crawl and I did some of their test staying and went through their CBO protocol and that really kind of helped things quite a bit, but I was still kind of dealing with some lingering issues and I think I've kind of parsed it out a little bit. Um I know I'm like sensitive to gluten so I typically stay away from that. Definitely pasta is a big one too that bothers me. Um and then the other thing was just like food noise.

I feel like that's been kind of something that has been a big challenge for me where just like before like before like before I was constantly thinking about my next meal or like it was just like constant like I'm eating but I'm thinking about like what I'm going to have for a snack after that type of thing. And I feel like trying it was giving myself an opportunity to like break that cycle and hopefully once I come off of it have like a little bit of a better grasp on that.

And I that's a little bit of a fear is you know when I come off of it is that food noise going to be like glaring glaring glaring okay okay okay when I'm not taking it anymore. No. But here's there's two couple things. So here's a deal with gut issues and GLPs. The kind of gut issues that get better with GLPS have to do with people who have really fast motility. So people who tend towards gut issues that cause diarrhea. Most women are the opposite. Most women's gut issues are due to slow motility.

And so gut issues tend to get worse. In fact, one of the side effects, the most common side effects of GLP is worse gut issues. So, I'm the rare kind of person who actually gets better with a GLP because I have too fast motility, but that's almost never the case, especially if you have SIBO because motility tends to be slow. So, that that's first one. The second one, do you have a history of like big swings in weight? Like, were you really obese at one point and then lost weight or were you is that not really an issue for you?

I've been definitely more overweight. Um, Um, Um, I would say I think my heaviest I I was at was like 210 and that's like not including pregnancy. Like pregnancy I got up to like 240 both times, but it was like gone like that. Um, right now I'm sitting at 187. So I've definitely been heavier than I am now. But I would say like what you're So I'll pause right there. What you're talking what you're mentioning or what you're referring to as food noise is just being normal.

that you're just you're just being normal and maybe eating too little to fuel like your strength gains and stuff. And so I just want to caution you. I think I have an issue with eating too little. I think it's actually kind of I borderline where I feel like I'm sometimes maybe eating too much and I have a hard time not gaining fat. So, so food noise, when someone says food noise, when I hear someone say that, depending on the person, what that typically means is, okay, let's eat more of whole natural foods, not let's eat uh like snacks or um you know, hyper palatable processed foods.

Okay. Yeah. Yeah. Yeah. Um so, that would be the direction I would point to I would point you in. But I don't think um the food noise that you're experiencing that people who go on to GLP that need a GLP experience, I don't think they're they're one and the same. What did your what did your uh what did your scan come back body fat percentage wise where you at right now? Uh it said 25.7. Yeah, you're at a good you have a lot of muscle. I guess I just Doug just now pulled up your your photos right now.

I'm looking at you right now. So you have you have good muscle mass. Yeah. And and if you're on a low dose, if you're micro doing uh GLP, you're probably not going to notice much when you come off. Where are where are your calories? Uh, I haven't tracked recently, but if I had to guess right now, I'm probably sitting at between 1,800 to 2,000 on the GLP. GLP. GLP. Your food noise is because you're hungry, and you should be. I was my calories were definitely higher prior to taking the GLP one.

So, I've [clears throat] definitely decreased a bit. bit. bit. Well, they they should be. You're you're you have you have a lot of you have you have a lot of muscle. Yeah. Unless you're a extremely sedentary person, uh, then I would want you way higher in calories. There's a big difference. You should be mid to high 2000s. And and if you I mean, if you stick to whole natural foods, then you're going to eat pretty appropriately, unless we have some a past of uh like dysfunctional eating, in which case sometimes those signals are off.

Uh, but your weight the weight fluctuation you gave me is not huge. Uh, you you would stick to whole natural food. So if you're like, "Oo, I'm hungry." Then you then you go to, you know, more of what you had for dinner or more of what you meal prepped. I feel like I've definitely made a lot of strides. Like I do eat a like I would say 85% whole natural foods. Like I eat a good amount of protein. I don't eat a lot of junk food or sweets and stuff like that.

So think I'm pretty good there. And I think I'm actually really reassured at how the trajectory is going to go with me coming off the GLP and then in turn getting back into some of those heavier lifting or a different program that hopefully once my appetite kind of starts gradually increasing that it's just going to go towards building more muscle. more muscle. more muscle. Yeah, that's what happen. Yeah, that's what that's what you got to focus on. focus on. focus on. Yeah, that's what'll happen. Yeah, you're good.

And and just again I'm going caution you the they call it a gray market because you don't you don't you don't Well, no. So I didn't get it on the gray market. It was actually prescribed but not to myself. I'll say that. Oh, okay. Okay. Gangster style. All right. That's all right. I mean it's not all right, but it's better than what I thought. We'll work with it. Yeah. But I don't think you're going to notice the screen. But you don't you're but also don't you're not somebody who needs this.

Like you're um and I knew you guys would say that. Of course you knew we were going to say that. I mean you I you need you just more you need more calories and I would that's I I would push you if you're telling me that Adam I'm still thinking about food or I'm still snacking. I'd be say oh it's cuz we're too low calories. If you lean into that map strong and get your lift strong and when you're hungry eat but just make good food choices.

You're going to you're going to continue to build muscle. build muscle. build muscle. Yep. Yep. Yep. Yeah. And I don't care about the scale right now. Don't don't don't look at that. Don't pay attention to that. Just keep going the direction. And you're already at a good body fat percentage. I mean, you're you're you're in a nice body fat percent. Yeah. If you actually just focus on building, you you'll probably get a little leaner even. Yep. Yep. Yep. Yeah. Yeah. Yeah. You will. You will. That's it.

Yep. Yeah. Good. We'll send you map strong if you don't have that. Okay. I do. I do have it. I have strong and powerlift. powerlift. powerlift. Okay. Do strong. Do strong. Yeah. Have you ever thought Let me pause you. Have you ever thought about working with one of our coaches, Jenna? You have all of our programs. You'd be such a good candidate. good candidate. good candidate. Um, so I I met with um I believe it's Cole. Yes, that is great. Back in you guys were running a special at the end of last year for reverse dieting and I actually met with him at the end of last year and kind of just got a bit of a plan and I started on that plan but then I started the GLP but I told him right now I probably wouldn't do it just because um last year I switched to working part-time just so I could spend more time with my kids for a while.

So maybe in the future I'd be interested in that. Just probably not right now. right now. right now. Well, go follow the Go follow the plan though all the way through. Do strong and follow the plan. So if you already got the plan that they laid out for you, follow the plan and run strong. Yep. Yep. Yep. And run it through. You'll love it. No GLP1. No GLP1. No GLP1. All right. I'm looking forward to it. All right, Jenna. Thank you, Jenna. Thank you. Thank you.

Thank you. Byebye. Byebye. Byebye. Bye. Bye. Bye. You You remember when I said probably three out of four Americans are going to be on a GOP? Yeah. I definitely [snorts] wouldn't argue back tomorrow. It's just you're just going to have people using them. Oh, it's everybody, bro. And you know what happens? Here's the deal. It's beyond the obese now. And the common the terminology that people are using is now getting twisted and distorted to mean something else. Like food noise. What is food noise? Thinking about food.

No, that's that's normal. normal. normal. It's get rid of your hunger, which is not not not the food noise that that when when we're when you're talking about someone who's really struggling with obesity, who's gone on and off, who's a candidate for a GLP, is doing it the right way. It's actually food obsession is what they should call it. That's what they mean by food noise. It's this constant thought of that's why it's called noise is because it's always in the background. It's not man after I eat I still want a little dessert or you know late at night I so I want to get rid of that.

That's not food noise. That's normal. normal. normal. Well, especially when it's when you're eating 1,800 calories and you got that much muscle mass on you. We got to talk more about this. That's your That's your body saying you need more food. Give me more food. You're strength training me and we have all this muscle. I'm going to lose this muscle if you don't feed it. Yeah. That's what that is. It's a good That's a good signal. That's right. That's right. That's right. All right. I know you like that episode.

If you did, check this one out. Shredded, ripped, defined, singledigit body fat. body fat. body fat. Yes. Yes. Yes. You want to get there? Let's talk about it. it. it. Difficult. And is it worth it? That's a follow-up question. Yeah. First off, we got to say, okay, so singledigit body fat, obviously body fat percentages, uh, that could be represented by one digit like 3%, 5%, 6%, 9%. That's uh rip for men. For women, women, women, add 10%. add 10%. add 10%. Yeah. Don't. Yeah. Exactly.