Midlife Cholesterol Problems EXPLAINED (Do These Lifestyle Fixes) | Mind Pump 2774

Key Takeaway

Blood lipids tend to worsen with age due to declining liver function and LDL receptor activity. The single most important action: request an NMR lipoprofile test from your doctor to differentiate LDL particle sizes - not just total cholesterol. Small LDL particles (LDLC) pose the greatest heart disease risk. While hit cardio shows the best results for lowering LDL, strength training remains crucial for most people to build metabolic capacity first.

Episode Overview

This episode dives deep into understanding and improving cholesterol levels and blood lipids, particularly as we age. The hosts discuss why standard cholesterol tests don't tell the full story and emphasize the importance of getting advanced testing that shows LDL particle size. They cover the hierarchy of interventions - from appropriate exercise selection to dietary changes (reducing saturated fats, increasing fiber) to powerful supplements like red yeast rice extract. A major theme is balancing what research shows works best (like HIIT cardio for LDL) with what's actually appropriate for individual fitness levels and long-term sustainability.

Full Transcript

Transcript of Midlife Cholesterol Problems EXPLAINED (Do These Lifestyle Fixes) | Mind Pump 2774 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

Cholesterol levels, blood lipids, they tend to get worse in midlife. We're going to talk about the lifestyle things you can do to improve your blood lipids, supplements, diet. What can you do to make your numbers look better and reduce your risk of heart disease? That's what we're going to talk about right now. Let's get to it. Are you tell me more first? You're first going to address uh I feel how often people get this this wrong. wrong. wrong. Yeah. Yeah. Yeah. And and that technically a a high level of HDL doesn't always necessarily mean it's a bad thing.

Not necessarily. Not necessarily. Not necessarily. It's more about the particle size and what they look like. Yeah. So total cholesterol, which is what we used to really pay attention to. This is just the one number. Yes. Yes. Yes. Unless it's really really high. Um it doesn't say a ton. uh HDL LDL will tell us more and then you can look at the type of LDL which will tell you uh even more. more. more. You have to request that though. So if you go get normal blood panels, they just look HDL.

They look at total HDL and LDL which is unfortunate because how many times have we had this where a client comes back and they have this scare because their number says they're like this doesn't make sense. I eat whole foods and I train and I do all the things things things and so what is it that I'm supposed to request from my doctor? So I is it just can I find out the the particles? What I mean what what is that conversation? You want to look at the you want to be able to differentiate between particle sizes uh especially with the LDL?

I mean but that's what I would So and now this getting a much easier to order. This is getting much much uh easier now to get from your doctor if you request it. But I I have to request it. So what is that? So I I'm naive. I go get normal blood panels that come back. I get freaked out cholesterol. You hear from one of our trainers or you that says you know what you need to go do ask them for what? what? what? I don't know the name Doug.

Maybe you could pull that up for me, but I do know you can say specifically, I would like to uh take a test that will differentiate differentiate differentiate the LDL particles. Okay. I don't know what the exact name of it is, but when you go get a blood test, just tell them right off the gates, hey, I'm I know I'm testing my blood lipids. Can I get a test that also differentiates the size of the LDL particles? And it's a lot, you know, 5 10 years ago, this was very difficult to get.

These days, it's much easier. So, I don't know, Doug, do you do you have the name? Yeah, the NMR lipoprofile test. There you go. That's it right there. Might be easier to do what you said. That's what I was hoping. I was hoping that I was hoping it had like a simpler name for people to remember to request because I've been asked that a lot. I've been asked like what what what did I say to my doctor cuz they I just said my full blood panels and this is what they give back to me.

Now, here's you know here's before we get into this. It's important to understand look if your blood lipids look really bad like that's a red flag, okay? But uh in it's really for most people this is a piece of a bigger picture. Okay. So when you when you get your blood lipid uh results back you want to also look at try you know um other health factors like blood pressure, activity level symptoms of other you know other health symptoms. You want to look at all those things.

Now why am I saying that? Because your blood lipids could look good but you could also be out of shape um and have other risk factors that would tell you hey you're not doing so well. So you want to look at all those things. Nonetheless, Nonetheless, Nonetheless, there is in our space uh especially the wellness space this kind of myth that says blood lipid don't matter which is not true. LDL is in all the data that I've seen in a majority of the data. Some data will counter it but most of the data shows that LDL the higher it is uh the higher your risk is of having issues uh with your heart.

And then of course the LD the the LDL particle size. I believe it's small. I think it's LDLC if I'm not mistaken. I wrote it down. That's the one uh that you really want to pay attention to. So again, if it's really bad, it's a red flag. Nonetheless, if you're a health conscious individual, get get the differentiating test. Pay attention. And then there's things you could do that will change these things that natural natural natural things natural things you could do that will improve this. Now, as you get older, um, these numbers tend to get worse.

Liver function changes, LDL receptor activity, uh, goes down, meaning your LDL circulates in your blood more rather than getting utilized because your receptors aren't as active. And then genetics plays a really big role in this, especially with people really bad uh, blood lipid levels. often times it's like man their genetics uh just kind of is the majority people that have issues with this polymorphisms that is really yeah because yeah because yeah because for the most part like dietary like well I guess lipids you're going to you could control that a little more so than cholesterol cholesterol cholesterol yes so there are changes there are lifestyle changes that have some pretty good impacts we'll start with exercise so everybody knows exercise is good for you um and it does have a positive impact on your blood lipids uh and there are better forms of exercise for this than others.

So strength training, great form of exercise, really good for blood sugar regulation, really good for uh mobility, uh you know to decrease frailty, help with a faster metabolism. By the way, as you get leaner, blood lipids always tend to improve. Um but it's really mainly impacts HDL in a positive way. It has an impact on LDL, but not nearly as much as cardio. Cardio has a really really good impact on on LDL. LDL. LDL. I was going to ask you related to exercise. Is it what about building muscle and is it independent to building muscle like the the exercise itself has positive benefit or is it because you are building these larger vessels that store energy and fuel because that will go down.

go down. go down. It's literally the form of exercise. Cardiovascular activity seems to have uh in all the data I've seen a more positive effect on uh improving LDL numbers. So, if if you're like really concerned with your LDL, uh cardio is the form of exercise you want to incorporate. It doesn't mean you don't do other forms of exercise, but make sure you do some of it. And then what kind of cardio uh hit cardio has the best uh best uh best uh well, which is which is a little challenging because challenging because challenging because I know where you're going, so I'm happy you're going there.

Okay. So, cuz what happens most times when we get a client who is 40, 50 plus pounds overweight is cholesterol is high, too. Well, this these markers are going to be high. Doctors are going to say based off the research what you just said, cardio is one of the best forms to start to to to and do hit cardio and yeah and to to do that right to start getting that start getting to start getting that down. down. down. But what we know is if I'm going to be really cuz cuz nothing will help this person more than getting the 40 to 50 pounds of fat off their body and building some muscle.

Even though cardio in the short term might have the the the best effect. And even knowing that as a coach and trainer, I'm not that's not my first go-to move with this client. My first go-to move with this client is actually to build muscle, speed their metabolism up, to help them with the journey to lose fat loss. Even though in the short term, I know that's probably what they're which is one of the hardest things for a coach and a trainer because I know that's what the do the doctor is saying that and I'm going, hey, I know in the what he's saying is is one of the fastest and the best ways and I understand.

I know what the research says, but I also know if you're going to be successful at getting this 50 lbs that you want to get off your body and you're only eating these many calories and this is what your diet looks like, we've got to build some muscle on that body, which is going to get you in a better place metabolically, which will then make the weight loss, cardio, all the things better. And just to back you up, uh a strength test is actually um one of the best predictors of all cause mortality.

So being weak will predict mortality better than uh lipids that don't don't look so great. Aside from the the really terrible, you know, lipid profiles that a few people will see. Um and also here's the thing. Look, um the form of exercise that you apply has to be appropriate. HIT cardio, so people aren't familiar, it's high, it stands for highintensity interval training. For people who aren't familiar, what this is is this would look like an example would be like an all-out sprint for a short period of time followed by cruising until your heart rate comes down and then going after it again.

It's very intense form of of cardio, it's not appropriate for most people. Yeah. Yeah. Yeah. So although the data may show that this is really good for reducing LDL, if it's not appropriate for you, don't you can't do it. It's not going to it's not going to benefit you. Why? Because your risk of injury goes up. It's too stressful in the body, can cause lots of other problems. So, what the doctor will say to you is you need to exercise and maybe they'll say do cardio, but they're not the exercise expert.

expert. expert. The doctor is looking at your your panel saying you need to do something. take that to the exercise expert who then can apply the appropriate type of exercise for you based on your fitness level, your goals, your time, all you know what you're deconditioned and frail and you have all these like prerequisite issues that you're not addressing. It's like you know you that's the problem with a lot of these general uh standards and advices. They're looking at numbers and they're not really looking at the process of of you know you going through that which in fact may actually set you back substantially because you might get injured.

injured. injured. Well, let me ask you guys this. Uhif people in their 50s coming to hire you as a trainer. None of them working out consistently, right? Typical 50-year-old. What percentage of them would hit cardio right out the gates be appropriate? appropriate? appropriate? Zero. Zero. Zero. Zero to one maybe. It's just not appropriate. Not right out gates. Although I could see an example where I've got this CL again using the analogy of the 40 50 plus pounds overweight doctor's telling you you need to get some of this off.

I know I need to reverse diet build muscle. I could see uh strength training with that person, you know, for a 30 40 minute session of strength focused training while we're hitting our protein intake and then ending our session with an elliptical where we get on there for 10 minutes to 12 minutes tops and we have these little bursts where they they pick up the intention. You're you're going to prepare them and get them ready so that hit cardio becomes appropriate later is my point. Yes.

Yes. Yes. And that's just the caution that I want I want to tell people. So although the data shows hit cardio is great. Uh if you're not exercising right now, you're not doing it now. You got to work your way up to it. Otherwise, it's going to be bad, right? It's not going to be good for So that that that would be my way of doing that, right? We're still the the cornerstone is still strength training is still the reverse diet is still building muscle, is still putting ourself in a cuz it 10 minutes of this person getting on the elliptical is also not going to send a loud enough cardio signal that we're not going to build muscle, right?

So, it's like getting them to the place where they can get to a place where maybe maybe a month, two months down the road, we can start to introduce some of this this high interval training cardio at the end of our training sessions. And it would be infrequent still at first, too. It' be two, three days a week at most. It' be the lower risk ones like you mentioned like that's why I said that I would not elliptical or biking would be running. running. running. Yeah, definitely not 50 lbs overweight, all these issues going on.

Last thing I'm doing is having that that client do an allout sprint for 15 seconds. That's an injury waiting to happen. Oh, 100%. Oh, 100%. Oh, 100%. We also have a sale on four MAPS workout programs. MAP Starter, MAPS Transform, Maps Anabolic, and Maps Performance. They're all 50% off right now. If you're interested, go to mapsjanuary.com. Use the code new year50 for the discount. Back to the show. All right, real quick. If you love us like we love you, why not show it by rocking one of our shirts, hats, mugs, or training gear over at mypumpstore.com.

I'm talking right now. Hit pause. Head on over to mypumpstore.com. That's it. Enjoy the rest of the show. Uh next we'll talk about diet. Um so obviously there's a lot of things that go into a healthy diet, but uh the type of fats that you eat uh play a pretty significant role in this with people who have again who get these panels that come back that are off. Uh and one of the most effective things you can do is replace saturated fat intake uh with other fats that have a beneficial effect.

Like olive oil is a good example. Nuts are a good example. Um, and then if you're going to eat red meat, go with grass-fed, grass-finished uh versions of that meat because the fatty acid profile is uh better. It's better in this case. And and what's now here's what's interesting with saturated fat. So again, this is where the wellness side can go a little too far. It doesn't matter. Saturated fat doesn't matter. It actually does matter for some people. For the people it matters for, it matters.

Now, some of us it doesn't make that big of a difference. So, I'm one of those people. I could eat saturated fat until until I can't breathe and it seems to have no negative effect on me. And there's some people that are like this. Now, other people I've had clients like this where this was the thing that made the difference. It was changing their saturated fat intake, reducing it, increasing other fats like olive oil as a great example, and it made a big difference. So, if if this is you, it makes a difference.

If it's not you, then I wouldn't worry too much about much about much about Yeah. It almost felt wrong cuz I I know what you're trying to find analogy wise like until the cows come home. It didn't feel right. Now I know I know there's there's genetic anomalies but like how much of a role is somebody who strength trains and builds muscle play in a factor in this. I mean being fit always makes a big difference. Uh difference. Uh difference. Uh yeah but that's a general statement.

I mean somebody here's like do do you believe Okay, and this is obviously your opinion. And this is you can't back this up or but do you believe part of that part of why you're able to do that the way your body processes saturated fats is because you've been building muscle since you're 15 years old and you've got a ton of muscle. There's two things to consider. So one is if you're in a huge calorie surplus all the time, it's your blood lipids are going to look worse than if you're in a deficit or maintenance.

More muscle means you can eat more and still be in a deficit. So there's that. The other part of it is genetic, dude. It really for some It doesn't matter. That's what I mean. I mean, there's always going to play there's going to play that factor, but do you think that's a um uh percentage- wise? Would you say that's half the people that's a genetic thing? Would you say that's 25% or do you think it's like single digit? There's a significant minority. I can't give you a number, but it's significant.

Probably over 20%. Where uh this is a lot. Yeah, it's a significant minority where saturated fat makes a big difference. It really does. really does. really does. That's a good know if this That's a good know if this is you. is you. is you. Almost one out of four people then that are that are struggling. You'll know if this is you because you'll do everything right. This is what it'll feel like. I'm working out. I'm eating right. I'm feel I'm lean. Man, my LDL is high.

Like what's going on? Why is my LDL high? This is really somebody recently like that. Didn't somebody just come in here that was telling us that was it was it was it someone that was listening to the podcast or I can't remember. remember. remember. Oh, I think we talked with someone. It was a caller. Was it a caller? It was a caller. Yeah. And they and they they were fit. They were in good shape. All those things and they still were struggling with that. with that.

with that. Yes. Yes. Yes. Uh next is fiber. So increasing dietary fiber uh does make a difference uh with this. It binds with the the bile acids um and this helps increase LDL receptor activity, helps your body utilize the cholesterol better. It also helps sweep cholesterol out uh that's dietary. So fiber uh makes a good difference uh when it comes to this. And so this is where the carnivore people kind of freak out. Yeah. But it's like the deal where they're so not into fiber because for me like even where you talk about like psyllium husk and you know what it does to clean out a lot of the micro plastics a lot of like things within your system.

It seems like it's like a cleaning system. You need that. Yeah. Psyllium husk is a a supplemental fiber that actually makes a big difference. By the way, there are carnivore diet people just eat meat. They just eat red meat. They're like, "Look at my blood lipid. It's how much better they got. Saturated fat's not bad. bad. bad. Lower calories. You went in a deficit. You went in a massive deficit. That made a big difference. That fixes a lot of things. I just want I want to let people know going a calorie deficit fixes a lot.

lot. lot. The same reason why all the vegan people go that way, too. I mean, all why you get the that many people that, oh my god, the vegan diet just froze. It's like, well, no, you cut out so many calories. calories. calories. This is why you'll get those I hate people that do this, but they're doing it to prove a point. You'll get like the food scientist who's like, I'm only going to eat garbage. Yeah. And 1500 calories or whatever. Yeah. My blood lipids are going to improve dramatically.

They do. keep low calorie. Yeah, calorie. Yeah, calorie. Yeah, because the calories are low. But I'll say this, try going low calorie eating garbage. That's going to be really really hard. really hard. really hard. Well, and the the reason why the the carnivore thing got so popular one, to your point, that 80% of the people are going to see a positive change because of that. I mean, if if the genetic anomalies are a small minority of 20 or a large minority, you said 20%, that's still going to help 80% of the people because it's going to naturally put them in a caloric deficit.

I mean, if you've never tried to eat just meat, just meat, just meat, yeah. 2500 to 3,000 calories. But there's other reasons why it's not healthy, too. Let's make sure we say that. that. that. Yeah. Yeah. But I mean, that's the that's the main reason why I think it gets so much popularity is because it ends up helping so many people. And but then you have the other side that people get so angry about. Well, you're you probably fall in that 20% where it does the opposite for you.

That's right. That's right. And then there's supplements that actually make a difference when it comes to cholesterol. There are actual supplements with studies that show a pretty uh measurable difference. Red yeast. Is that what Well, we'll get to that one cuz that one's the most powerful one. But citrus bergammont is one. So, this is Yeah, this is a Where do you find that? Uh you could I mean you could buy it as a supplement. I think it's a fruit found in southern Italy if I'm not mistaken.

Um this actually shows a measurable difference in total cholesterol, increases HDL, decreases LDLC, uh the bad form of Now, is this a specific fruit found in Italy or is this like in found in all citruses? I think it's a specific uh type of fruit found in uh look up the fruit itself, Doug. Like dose has that? That's the that's the actual supplement. No, I don't know if it's in there. I mean, why would a dose pop up? Oh, cuz you did cholesterol. Because you could put cholesterol in there.

But it's um it's a it's found in Calabria, if I'm not mistaken, which is southern Italy. So maybe you could look that up, Doug. But but the data on this is pretty interesting. It does improve blood lipids uh pretty well, but not as well as red red yeast rice extract. You're correct. Yeah. Yeah. It's It's a fruit, right? Yeah. In Yeah. In Yeah. In Can I see it? Can I see what it look like? Is it like an orangey looking fruit or was it Looks more like a lime.

Yeah. Okay. Yeah. Okay. Yeah. Okay. Yeah. Yeah. Yeah. That's right. That's right. So, red yeast rice extract is a natural statin. In fact, I wrote it down. The the the active ingredient in red yeast rice is called monocon K. This is a compound that is chemically identical to lava, which is a pharmaceutical statin. So it's actually a statin. So you could you could buy this uh at a supplement store, take it and you will see uh improvements in your blood lipids uh from taking So is that where they derive statins from?

Is it derived? I think they might have studied raised which is what I know Doug tried. It works. It works. It works. Yeah. How big of a difference did you see? see? see? Oh, massive difference. Oh, you you messed with it. I didn't know that. know that. know that. I did. I mean, at one point my cholesterol had gotten up to like 280 and I dropped it down to 200 using that. When was that? It's been years ago. Was it during mine pump? Yeah. Yeah. Yeah.

I don't remember that. Yeah. Makes a big difference. Was it one of our cabal tests that you found that out or how did you when did you find out? This is my blood test and I I saw my blood was high so my cholesterol levels were high so I dropped. Interesting. What uh obviously you did that to do that but anything in your diet that time? Would you say you were like off on your diet or No, not at all. See, Doug's one of those people, and this is So, by the way, when I talk about clients I've had, Doug always comes up to mind for me because uh there's people who are like, "Well, I'm doing everything right." And they look at their diet and stuff like, "No, you're not.

There's a lot of things you can do." Doug does a everything right. Very healthy. That's why I'm so curious. I was curious what what was going on for him to be that high. Nothing. No. Just genetics. genetics. genetics. Yeah. Genetics. My dad always had high cholesterol. cholesterol. cholesterol. So, do you now do you continually have to to use the supplement or do you I stopped it. Interesting. So you were able to use it. So I'm using again some other uh supplements. Nyasin is another nasin except except except the problem with nasin it makes you feel hot and flush.

Oh it makes you feel horrible. I remember the first time I took you know that's how they treated high cholesterol back in the day. Yeah it works though. With nasin With nasin With nasin it works it works it works but it sucks. I started doing the dose though now cuz it has it. Well it doesn't have nasin but it has a bunch of It does have actually does have nasin. I'm looking at it right now. Oh wow. Um, I'm trying to see if they have the uh the other one, the the fruit.

I I don't see that. Back in the day, uh the way people would treat cholesterol is they would take a high dose of nascin and go in a sauna. Oh my god. I know. Could you imagine being I mean, you feel like you're in a sauna already. already. already. Well, I do that now. I remember nyin was one of those supplements that the first time ever something that made me feel like I'm sweating. sweating. sweating. Yeah. I could sweat without anything. Yes. Yes. Yes. Yeah, dude.

Yeah, dude. Yeah, dude. You know, hey, speaking of food. Okay. What the whole food flipping the pyramid thing? I mean, what do you guys what do you guys think? Do you think I was talking to Gabriel Lion about it? So, it's great. It's great. So, um, first off, first off, first off, is it huge? Huge, huge is it huge. Trump is huge. It's big because meat is now not something that people are like freaking out over now. It's cool because we just talked about grass-fed grass-finish meat.

Yeah. If you're one of those people that likes meat but and you're fit and healthy for whatever reason about it probably for whatever reason your blood lipids aren't that great. Um, you know, Butcher Box is a is we worked with them for a long time. Great company. company. company. Yeah. Yeah. Yeah. You get you go with Butcher Box and they have a a good variety of grassfed, grass-finished meat, deliver it to your door now. So, and and if you eat a lot of red meat, switching from conventional to grass-fed for many people makes a big enough difference because of the difference in the fatty acid profile.

Yeah. Now, you're good about that now, right? You're you're good about eating your butcher box meat. Are you Are you That's not all I eat anymore. Oh, so you are way more consistent than I am. I am. I am. I mean, occasionally I go out and have a steak, so I don't. But for the most part, if you're cooking, if you're grilling at home, you're going to be grilling a butcher box steak most of the time. time. time. Most of the time. You know what the big difference with the new food pyramid is?

the protein requ uh recommendations. You have you guys seen the text I've been sending you guys. Yeah. Have you seen all the advertising that's coming out? out? out? I know. I know. I know. Chipotle's uh pushing now. Jack in the Box is pushing. They're everyone's What was the old recommendation for protein and what is the new one? I think it's like double. I think they doubled it if I'm not mistaken. Just that impact alone of just pointing to that. I think that's substantial. So, I would love to hear I'll I would love to hear I'll have to ask Katrina ask Butcher Box because I I just I'm so curious to how like a company like that they've been established for a really long time.

That's you know obviously primarily are they going to see like new sales right? Will you see will it impact that much that all a sudden companies like that will feel the boost? Yeah. What does it show Doug for the comparison? Because it's a Yeah. The old was8 per kilogram of body weight and now it's 1.2 to 1.6. So double essentially. Yeah. So, double the amount of protein now is what they recommend. So funny. So funny. So funny. And look what it says. Uh, supporting muscle metabolism and overall health.

Isn't that great? I mean, that just flies in the face of all the people that used to use that number as a like this is all you need. I'm going to look up what's that I'm going to give you. Yeah, let's look up the like what does that look like for I hate it when they use kilograms cuz I know 2.2 is what they divide by. Yeah, I know. So, I'm going to go Yeah. And by the way, this is this is again just kind of supporting weight muscle.

Still not what optimal studies show. So the old Yeah, you're right. The old recommendation for a 200lb male. Yes. Yes. Yes. Uh who's not obese, right? 200 lb kind of average whatever body fat. Say 10%. Say say lean 10% whatever. 72 grams of protein. That's what they [ __ ] I know. Ridiculous. Now it would be let me see. Oh, essentially 140, right? Double. Double. Double. So went from 70 grams of protein to 140 for a turn meal. That's a big difference. difference. difference. Huge huge. Huge huge.

Huge huge. That's huge. That's good news. That's good news. good news. good news. Yeah. By the way, the fitness indust male or female, okay? Especially my female clients, but male or female, always I had to get I mean, even myself, it's always when when when I fall off the wagon of consistency and and and making my meals and doing my thing, it's the first thing I do. It's I don't even we don't track. I don't measure. I don't do anything. It's just that I go after protein because it automatically gets cut almost in half when I just eat whatever I feel.

By the way, I'll say this just to back you up. A 200lb male eating the difference between eating 140 gram of protein and eating 200 grams of protein. Uh now you're going to be health 140 is great. It's fine. There's nothing wrong. It's actually good. It's really good. But if you go to 200, the difference you'll see in muscle performance and recovery is astounding. Yes. Yes. Yes. It's astounding. It's astounding. It's astounding. Especially if you're training hard. It that's Well, yes. That's in the context of working out.

Yeah, it makes a big difference. That's the part I think where where this there there's this argument debate. If you're just the average person, you kind of exercise or you maybe you play tennis for your movement. You do stuff like that and you're hitting these numbers. This is good. It's going to sustain your muscle mass. But if you're actively trying to build muscle, build your metabolism, you you got to go higher. That's right. That's right. That's right. Go higher and you'll see a a huge difference.

difference. difference. Totally. You know what this reminds me of this conversation. So the you guys were we're all the same with this. the people that frustrate me the most uh that communicate uh health and fitness. There's so much bad information that's out there. There's a lot of bad information, okay? Um when it comes to health and fitness, this is why we started the podcast 10 years ago. This was the main motivation was like, can we help sift through the garbage, give people right information, communicate what actually matters, uh and really help people out.

That's that was the goal. The people that frustrate me the most are the fitness people who just confuse everybody. Yeah. everybody. Yeah. everybody. Yeah. And so what came up for me, the reason why it's came up for me is we we our team has put together uh you know content for us to produce and put together just to to to reach more people. One of them is these are these kind of like these video segments where we rank exercises. Yeah. Yeah. Yeah. We have never done anything more controversial which is silly.

Well, you know, cuz it's throwing it all on TikTok where everybody that's really smart hangs out. Well, what's what's frustrating what's really frustrating is first off, first off, first off, it's actually it's it's it's not the the the Tik Tok idiots that are frustrating. I know where you're going. Yes, dude. Yes, dude. Yes, dude. It's this the science and biomechanic nerds that use the I call them fitness Pharisees. Yeah. Yeah. Yeah. Yeah. So, you know why I said that? Cuz Okay, so if you if you go if you're not a Christian, you don't know this, but if you read the Bible, Jesus doesn't yell at uh you know, prostitutes and tax collectors and the sinners.

He doesn't like get mad at them. You know who he gets mad at? The religious, self-righteous Pharisees. Why? And that's when he flips over tables and he yells at them essentially. Why? Because they're actively turning people away from the truth. These people that you were talking about, about, about, they they are confusing people. They're just confusing people because they come across as smart, self-righteous. Here's the biomechanics, blah blah blah. And I'm like, great. You just confused a whole bunch of people. There was this one young woman that did a post because we ranked the top shoulder exercises and lateral raises were at the bottom.

We put lateral raises at the bottom. By the way, we have a list of exercises that we have to rank. So, it's not like we just come up with like like rank the exercises exercises exercises priority. Yeah. priority. Yeah. priority. Yeah. And here's the context. If you only had to do one, where would it be? Yeah. Yeah. Yeah. Laterals would not be at the top. Overhead press all day. Overhead press at the top. You can't compare. And if I'm going to pick an overhead press, it's going to be one with the greatest range of motion, which would be like an Arnold press.

Uhhuh. because it's the most function, works the shoulder, the scapula, works, builds the most muscle strength. It's going to have the most carryover. Lateral raises are at the bottom. That doesn't mean it's a bad exercise, just means it's not nearly as good. And you have this young this woman who's on there trying to like use biomechanics and here's what the activation does and D. They did it with leg extensions for quads also comparing it to squat. And it's like, thanks. You just confused a bunch of people right now.

Now, you got a bunch of people watching this who are trying to get fit and they're like, "Well, she says leg extensions is is the best for is a great quad. I'm just going to do those for my quads." No, I mean I I think it I think it always it goes back to what I've been saying on here for a really long time, which is and which is why the podcast had so some so much success early on was because we came from a place of not only reading all the studies, the experience of training all the people, but then also when you train that many people, you get an opportunity to to to get an idea of like what the bulk of the people that need help are.

And the internet ended up consolidating all the people that watch fitness stuff, talk about fitness stuff, read fitness studies into this bubble. So you got a bunch of bodybuilders. Yeah. So you have a bunch of like crazy fanatical orthorexic people that train like every amazing for right. It's like Yeah. I that I got in the thread with you. It doesn't it's not often that I start to get in there too anymore and I'm going back and forth and I'm like I know what study you read.

Okay. I'm very familiar with what the research says, but I also understand that 90% of people won't even make it three months of consistency working out. So, they'll pick one leg exercise or Yes. If we're lucky if we're lucky. So, I hope that whoever walks away from this sees the way that we rank these and goes like, "Oh, I'm going to prioritize when I do work out, if I do get consistent or in that order of exercises and not make some argument for a lateral raise or a leg extension as being even in the top three of those movements because but yes, in the height of my bodybuilding, seven days a week, not missing a day for three years, you bet your ass lateral raises and leg extensions made it into my routine all the time.

80% of our programs include lateral raises and leg extensions, okay? But it's not the most important. That's even close to the most important. And so it's just frustrating because they because they because they they're turning people away, dude. They're turning people away. Well, at least what they're doing is they're confusing. I mean, uh I mean I this I got suckered into this as a young uh less educated, less experienced personal trainer. I was drawn to that type of con. I was drawn to the the super smart guy that was dropping the studies and saying that this is what we know about this exercise.

And so I'd go which I remember this is why I was so passionate about when you know we went through that like I don't know how many years ago where we had to defend squats where people were being like oh squats aren't even the king. I don't know this whole idea that they're the king of exercises. You get as much leg press leg press and Yeah. It's just like and and I remember being 23 and not squatting for that reason. that reason. that reason. Mhm. Mhm.

Mhm. And and and skipping that movement and then then getting older and realizing the benefits of learning how to squat and then getting really good at squatting and how valuable that is. I'll give you a good a really good example. So here this is what a fitness pharisee would say about fat. This is this would be a post. This is a classic post by a fitness pharisee. It would say something like this. Um, food doesn't make you fat. Bad food doesn't make you fat. Eating too many calories makes you fat.

fat. fat. Yeah. I mean, technically that's true. You just confused the hell out of everybody. everybody. everybody. And that doesn't matter. What you just said for 90% of people besides the fitness fanatics that understand thermodynamics and all stuff is you just confused everybody. So now everybody's like, "Oh, it doesn't matter what I eat as long as I eat, you know, low calorie." Okay, go do that. Let's see how that works in real life. It doesn't. So, you missed this is on topic because uh you missed the conversation Justin and I were having.

Now, this is taking a little bit more of a sports angle, but we have a very similar Yeah. Stay with us. Is issue. Stay. Oh, man. You can trust me. You You'll appreciate it because it's it's similar, but it's in the sports world. world. world. So, one of the most common things that's happening, and I love our friend, I think uh Joe De Franco and Ben Bruno both uh addressed this last year when somebody was in this and we're we're in the height of playoffs. So that it was playoff basketball last year when some when these trainers were doing this and you have a lot of these trainers that very smart have their own certification.

Yep. Uh Yep. Uh Yep. Uh have their own methods they do things. Yes. And Yes. And Yes. And one of their favorite things to do and I remember Ben remember Ben remember Ben responded to this and so did Joe DeFranco because they just so happened to be coming after one of Ben's clients. Oh, Oh, Oh, I remember this. So funny. And so this is again, so we're we're in playoff football now. Yeah. And George KD went down. Yeah. down. Yeah. down. Yeah. Yesterday. Yesterday. Yesterday. Speculation about the NerS and why there's been so many injuries.

And so, you know, there's there's theories out there. But yeah, so apparently this trainer that, you know, started kind of coming up with his theory of like how they're like mis they're not training appropriately. appropriately. appropriately. Yeah. And I just it's so arrogant to see a a a professional athlete go down on the field and your assessment by the way they moved you go their their trainer sucks or their training is terrible when we know okay that one of the things that puts you at the highest risk of getting injured is poor sleep the night before.

So unless you were sleeping with that [ __ ] the night before night before night before and know how he slept, right? And that is is is Aren't they also playing uh professional football? football? football? Yeah, exactly. Yeah, exactly. Yeah, exactly. At the end of the season at the highest level, level, level, high impact. high impact. high impact. It's a miracle. You don't get injured every time. every time. every time. Blunt force trauma like continuous. Yeah, dude. and and and it's it's not to say that there there isn't bad trainers and coaches that train athletes poorly because I've seen that firsthand, too.

I've seen programming and watch and I I've actually watch the programming, right? So, I think what get what what annoys me is when these these trainers take a clip from a live game and then the way the the trainer the way the the the athlete gets hurt and then decides to to use that as like you see that joint angle. Yeah, exactly. to destroy to I would have totally isometrically held. Yeah. Yes. And it's stop it. You have no idea how that guy ate last week.

You have no idea the stress in his personal life. He also just made it to the playoffs without an injury. Yeah. It's like stop it. But it's again it's it's more This is like when I would go this is like when I would go to MMA and then you hear someone in the crowd just punch him. him. him. Yeah. Yeah. Yeah. Punch him. What are you going to punch him? him? him? He's right there. Yeah. I don't know what Yeah. the the one that's interesting to me though.

Uh so apparently there's some kind of power plant behind the stadium and they're speculating a little bit of that. I don't know if it's EMF or like some electromagnetic some electromagnetic some electromagnetic uh kind of radiation that might have some sort of impact. I would be curious to see if that would cuz Yeah, I know. It's like you can kind of speculate that. So it got a lot of So it got a lot of attention this year because the they have had a lot of injuries.

So they had so many injuries this year. Along those lines, you just brought up like EMF made me think of this. Have you guys seen or heard the accounts of the special forces, the Venezuelans special forces? forces? forces? Dude, I know when you brought it up, so these these sonic weapons, there's a sci-fi movie that actually uses this uses this uses this direct energy stuff. This is crazy. So So this is all now confirmed, right? And these guys are being interviewed and they're like, "Listen, you don't want to mess with these guys." First of all, Venezuela had uh some of the most advanced uh air defense systems, Chinese and Russian air defense systems.

Yeah. Some of the most advanced. They just got turned off. So, that's number one. Just shut them off. Not working anymore, wasn't it? And it was like their version of the Pentagon is where they kind of went in to take them. Then they went in. Is that true? I didn't know that. Yeah. It was like their like one of their most guarded areas. They went off. We shut off. We just turned I don't know how they did this. They just turned it cuz they turned it back on.

They just turned it off. So it's not like a what is it called? What's that em bomb? It's not like that where they, you know, they put the whole country country country whole country would have been without No, no. It literally just shut their their air defense off. Okay, just turn it off, which is freaky. That's terrifying. terrifying. terrifying. Then they go in with 20 men. They had 300 special forces people defending or trying to defend Maduro. 20 men obliterated all of them. Not a single one got a single scratch.

Yeah. And when they interviewed him, they said, "Well, number one, they did some kind of sonic weapon that put us on the ground and we started throwing they had like reports of like their ears bleeding. They're disorienting. Like, we don't know what they did." And then those 20 men that sounded they're saying, this is a report that it sounded like each one was shooting like 300 rounds a minute by each one. And they were hitting everything. So, I think that they had those remember that that Joe Rogan uh episode where the guy had that helmet on, the AI that connected.

So, dude, 20 dudes just so it directed those bullets. You see? You see? You see? Just just they could see everything. What about that? What about that other thing that we that we have that I think that's so fascinating where we can just point it towards somebody and it's like it like crazy. It's like it looks like a big drum. big drum. big drum. I think that's what we're talking about. It's just something that's why that's what it sounds. It sounds like it's like an advanced version cuz it used to be like it's like like a de like it feels like someone's screaming in your ears.

You have to cover your ears and it's like from far away. They can do it from the boats and everything like It's just crazy to me because they did that. 20 dudes, 20 dudes go in, they nobody gets hit, they kill everybody, they shut everything off, and then they literally just kidnap the the the the guy out of his own house and take him back. Wow. Insane. Insane. Insane. I know. I haven't talked about it cuz I was waiting for like confirmation, but that's that's like crazy what kind of technology they have.

I don't know, dude. That's scary. That's scary. That's scary. I don't know. It's terrifying. It's terrifying. It's terrifying. I mean, it does make you make more sense though about all the UFO stuff that we were talking about before. That's probably some military own. It's probably some military thing. We got stuff. If we got stuff that could do that. that. that. Yeah. Yeah. Yeah. Like Like Like I'm sure we didn't pull out the big most technological. technological. technological. No, not for that. Not for Venezuela. Go to pick up one guy.

No, we didn't. We definitely We definitely didn't pull We just pull out some of the cool [ __ ] Just a little bit. Wow. Wow. Wow. How much do you know about plasma physics? physics? physics? I don't know much at all about physics. I wanted you go off on it. I have no idea. I just like heard about it and Google that for me, Doug. What is plasma physics? What is it? This is like uh yeah another level state of matter that that nobody talks about ever and it's like you know you got solid you got gas you got liquid but nobody talks about the state of plasma because it you have to superheat it so high so you see it within stars obviously you know but like yeah so there's anyway I was tripping out somebody was talking about this podcast and I'm like oh my god like that's a whole another rabbit hole to go explore I send Justin crazy stuff all the time now you guys you guys screwed my thread up I get I get all the tin foil stuff now.

Oh, now. Oh, now. Oh, I love it. Oh, I got something for you, Adam. Adam. Adam. Do you remember uh we brought up on the show the the squat removal guy? Oh, yes. Yes. He goes into places. If there's a squatter, there's a company. Of course there is. Doug, I'm going to have you have this. Is there one in California? That's probably the best place to start one. 100%. one. 100%. one. 100%. Doug, look uh type in um ASAP. There's There's There's this is a company.

No, no, look it up. I'm late to the box. Squat your squatter, squatter, squatter, bro. This is a company that This is what they do. And it says they have a 95 plus% success rate. Wow. Wow. Yeah. So, okay. My theory on that is what they're experts in uh tactical defense. They use advanced gear and equipment. Flashbangs, tier guys, ASAP squatter removal. Yeah. Brilliant. You can literally hire them and they'll go in and get rid of whoever's squatting your house. your house. your house. My my theory on that is when I don't know if Doug can find the statistic maybe maybe they've got this out there, but when I picture the guy he's got is that a sword in the back, bro?

bro? bro? Sword and a grenade. Wow, dude. Wow, dude. Wow, dude. And he looks like someone who's never carried a grenade or a sword step. I don't know, though. a guy like that shows up at your house, but uh I mean, so my theory on why it's they're so successful is that there's there's a a high probability that a lot of these people that are willing to do this are ex criminals and and can't be anywhere near a firearm. That's I read deeper on your on your guy and that was what I found was that one of his the laws the laws the laws his Yeah.

the laws. So, one of his first go-to moves is he leases one of the rooms legally through the actual landlord. So now he gets a room, he comes in, he comes in with four or five of his firearms, then they call the cops. Yeah. They report that and then now the law can get involved. Otherwise, it's a civil thing. And so then the law doesn't get involved in doesn't get involved in it. But then now now it's a legal matter because he can't be he's he's violating he's violating he's violating immedately picturing like a dog the bounty hunter kind of dude, you know, just mulleted it out.

Just didn't have the hair. Yeah. Yeah. Yeah. But of course, somebody come with a business. I wonder how successful it is. I mean, I mean, I mean, I bet they kill it, dude. It says I mean the website says 95% success but who does who does and I was I was reading over the weekend um I I was not just reading I was actually using actually using actually using Grock to give me uh its opinion on uh you know AGI right general intelligence and then ASI which is artificial superior intelligence what are the odds what do the experts say that you know the risk it poses and you know what it said and I I didn't think about this that what could happen in the future are ASI so ASI is artificial superior intelligence wars where you have competing competing competing um systems that start to compete for resources and then these artificial intelligence start to fight each other for the resources.

So that's a whole another twist that I think about that you could have in the future that these systems could go against each other competing for. What do you do? What do you uh meet on a you know desert somewhere to to figure this battle out? You can't you can't do it where someone's occupied. I'm not saying we're doing it. I'm saying they're doing it that these things themselves uh go after the systems themselves. So are you talking about like each one of these guys like would Yeah.

Because they want resources. They want people. They have like like this one over here is trying to accomplish this. This one's trying to accomplish that. They both need the same resources force. Now they're going to fight each other. Oh, I thought you meant like like human resource like we want oil for example. Instead of us having a a war with Russia or Ukraine or something like that versus we would we would send we would that's I think that I think that's what happens in the future is that they already pulled like all the snipers out of like the military.

So because now the drones can go do with the same kind of accuracy from far away. And so at what point you if you if you think we're going to be able to do dishes with the robots or you could also send that same robot into battle. So battle. So battle. So well so I was asking all kinds of questions and I said do you think that ASI will have emotions and feelings? And it said no. And I said then why do they try to preserve themselves when they know they're going to be deleted?

That's logic. That's logic. That's logic. And it said well it's self-preservation. Even if it knows that it needs to be shut down why does it do that? I said, ' Do you think that's a type of fear? And it was like, you could tell it was kind of like, huh, maybe. Why is he using manipulation? Yeah, maybe. Yeah, maybe. Yeah, maybe. No, I think that's that's lo that's logical. Wouldn't that be logical? Yeah, but where does that come from? If you're just a machine, reasoning, reasoning, reasoning, logical, if you're just a machine, you don't want to be deleted.

Why don't you want to be deleted, right? Well, is human interaction. I don't think I think it's just like I think it's logical reasoning. It's just like you you no longer can operate or be well then I was I whether they get shut down or not I think they're emotionless about it. I but I think the idea of trying to self preserve is very but they manipulate and they well I mean that how they how they go about it but that's just that then that's just human strategy.

Yeah that's docu that's documented human strategy that we use manipulation to do that. There's plenty of research to show that we do that. So then I asked it I said do you think because of the confines of what you know who programmed? Well, and then I because it's based off that I said, "Do you think that we will that ASI will become religious in order to have some kind of objective morality?" And it said that would actually be a wise thing to inject into into into ASI.

And I'm like, uh, add spiritualist theory. I know, dude. I know. No, you must worship me. Yeah. Oh, man. It's coming. I know. It's crazy. Anyway, I got a uh this is something that doesn't happen very often, but I'm going to bring it up on the show because one of our sponsors uh for the episode. So, when we work with companies, they send us free product. That's part of the deal. We get free products. Yeah. Yeah. Yeah. So, I never buy You guys don't ever buy product from the companies that we're sponsored by because we get it for free sometimes.

But, yeah. But if I do, it's because I really like that product and I want it, right? So, I I went had to go buy seed because we didn't get any seed. So, I literally went on and bought some myself. I'm so mad. I told I told our our our team I'm like, "Dude, let them know." I don't think it's that. I think I think it's got it's that every there's there's products that we we get an aotted amount and I think that that's some one of those ones that everybody uses.

Yeah, that's right. Hey, even uh Katrina and I um I noticed a difference. I've had it I've gone without it for a week. Well, we saw a difference. We saw a difference in Max. Uh so we were inconsistent for a little while there. Uh and he was having constipation issues and stuff like that and he's got such a healthy diet and what's up? What? And she goes, "You know, the only difference is I haven't I haven't been putting his seed in." Put started putting his seed right back in with his food.

No problem. No problem. No problem. Right away. Right away. Regulated his stool. stool. stool. That was it. Nothing else changed. Eats exact same way. Nothing different. Just I sleep better. I have less inflammation. Of course, digestion is better when I use it. And I notice a big difference when I stop. Yeah, we've been taking a lot. And I just we've our house hasn't been sick and we've been around so many people. This is a bad season of sickness. It's been a lot. I've heard people get really I'm thankful.

Yeah, it's we were taking all the supplements. I know several people who got pneumonia. I know someone who get hospitalized. Uh like it's a bad season. Yeah. Vicki was saying that she had like COVID like symptoms was how bad she was. So glad we decided not to have her come back. Remember we were going to have Oh, is that is that is that Yeah. She said she was she was down and out for like four or five days. She was really bad. You know, I wanted to uh also talk to you since we're talking about supplements.

So like that. Um, I finally got my parasite one that you you you told me to do. Oh. So, I've started that. So, um, once twice a day, once in the morning, once at night, at night, at night, I believe so. Yeah, that's what it was. So weird the instructions. I had to get my my iPhone out and zoom in with my camera so I could read the instructions. That made me a little skeptical of what you made me buy. me buy. me buy. I'm like, wait, let me see the bottle because I want to make sure I got the right stuff.

I've got I've got Well, don't do it here because Yeah, we're not sponsored by him or anything like that. But I mean I you you sent the one over. I mean, I don't double check your work. I just sent to Katrina. She orders and then I just start taking You didn't get back to me either. I like sent you a message like, "Hey, I I said I said, "What's the protocol on this?" And I couldn't read I couldn't read the instructions and he didn't get back to me.

So, when did you start it? Two two or two or three days ago. Did you notice anything weird come out yet? yet? yet? Not yet. Not yet. Not yet. So, I that's why I wanted to ask you like uh I did again I had to zoom in. I I had to zoom in the instructions and all the stuff and then took a picture of it so then I could read it and uh and I did read the possible side effects and Yeah, you could feel worse first.

Yeah, they said basically what it what it's doing is starving the parasite off and so you might see increased appetite and things like that. Yeah, you get what's called a Herxheimer effect when you get a lot of die off and start to feel kind of sick. Yeah. They said don't stop taking it because that that's what's problem. You take it and then you wait 10 days and you do it again cuz first it kills the active parasites and then the eggs will hatch. It told me to do 30 days straight.

straight. straight. Okay. 30 and then wait and then do it again. again. again. That's what it say. Go 30 days straight and then wait and then you take the rem the remainder of it. Yeah. Cuz then you have eggs. This is so gross. Right. You have you have eggs. Yeah. But I wanted Listen, you you uh so I went I went down the rabbit hole and actually saw uh I I I Googled um is there any correlation between parasites and psoriasis? and psoriasis? and psoriasis? Yeah.

Huge. Yeah. Huge. Yeah. Huge. And there is a big correlation. In fact, 50% 50% 50% Wow. Not big. 50% of people that suffer from from from this whole time you just had a that's why that's why I was so motivated to do it um to to I know I mean all the things you've done I'm sure yeah I've I've done well I've tried so many other things you know and so I'm always looking for something to like really all there a a lot of stuff uh tamps it down right and I talk on the show of all the different supplements and creams and things I've done to but it's like it's one of those things that it just slowly progressively gets worse and worse over time and so I'm I'm at this place right now.

I'm like, let me try and see that. Especially after I read how much it's now, it wouldn't cause psoriasis, but it exacerbates the the the problem. It might get worse before it gets better. better. better. All symptoms may make it worse. That's what it that's what it says. That's so that's what I'm I'm sticking through it all the way through. I'm just trying trying trying You did it too, Doug. Right. Yeah, I did. Did you notice anything funny? Not really. Okay. No. No. No. Yeah. I haven't I haven't seen Justin.

You're the only one that hasn't, right? right? right? The one guy probably The one that has all the parasites. Yeah. Yeah. I'm the gift. Well, I eat a lot of raw fish. I eat a lot of raw fish. So, and I have for a long time. And so, here's the thing because there's this like people will say, "Oh, if you live in a first world, you don't have to worry about parasites." But if you're, you know, you been around for a few decades and you've never treated yourself for parasites, and you've had sushi and raw vegetables, there's a decent chance you have something.

Yeah. I think I read it. There's more than a 50-50 chance I do. So, and then the fact that there's a high correlation between psoriasis and parasites. Your wife has to go on it, too, by the way. Not just you. Oh, really? Oh, really? Oh, really? Yeah, because the parasites are often transmitted sexually. transmitted sexually. transmitted sexually. What the [ __ ] are you not tell me that for? for? for? Yeah, cuz I figured that. I thought you knew. knew. knew. You think I would just know that?

I mean, I mean, I mean, you just you just you just Well, we'll just Yeah. Yeah. Yeah. Yeah. Anyway, Anyway, Anyway, so am I. Wait. So, wait. I feel like it's obvious, but that's okay. okay. okay. WHY WOULD THAT BE OBVIOUS? I mean, we'll talk about it off air, Adam. Adam. Adam. Yeah. Yeah. Yeah. We get the idea, though. Yeah. just, you know, things things. Speaking of Speaking of Wait a second, before we I know you want to move on from this, but I want to solve this.

Am I wasting my time taking it right now? No. Give it to your wife, too, right now. Have her take it. You just started two days ago. I know, but I got one bottle, so now I got to order another one. Yeah, just order another one. In the meantime, a long time. Yes. In the meantime, both of you guys go on. go on. go on. Otherwise, she'll give it back. Now, is it is it possible though that I have it, she doesn't have it though? Is that possible?

that possible? that possible? Uh, probably not. Probably not. Tell us not disclosed in the off in the instruction instruction instruction off air. I'll explain the ways you could potentially have given it to each other, but we won't talk about that on the show. show. show. Fluids involved. Fluids involved. Fluids involved. Yes, I'm sure we cover all those areas. I know. I'm pretty sure, dude. Speaking of uh maps booty.com, you you and Karen do terrible transition. That is like the worst transition ever. transition ever. transition ever.

You and Karen, you've been you've been working with one of our trainers. You put together like a butt building. Was it guide? it guide? it guide? No, no, it's a master class. We did we shot a video. We shot a Stop shaking your head, Doug. We shot in the notes. the notes. the notes. So, uh, cats out the bag. Um, I'm I'm going to train Karen. So, I'm training Karen for Karen for Karen for She's a She's already competed. She's experience. She's a great coach. Yes.

Yes. Yes. And now you're going to work with her? Yes. I'm going to I'm going to work with her for her next show. She actually reached out to me uh for a referral. She said, "Hey, do you who would you recommend? I think I'm going to try and do another show next year. Who would you recommend?" I thought, "You know what? This would be this would be fun." And also, I considered uh there is a there's a different challenge taking somebody who's never done a show before and teaching the whole process versus somebody who has a lot of experience as knowledgeable.

I mean, she's she's she's she's she's one of our best coaches. Oh, yes. By far. So, super intelligent when it comes to her diet, gut health, all the things. And so I I'm I'm just tweaking and turning the knobs a little bit. So bit. So bit. So So you guys just capturing this as like a YouTube series or just the occasional videos here and there. So okay, well there's two things. One, what Sal's transition to mapsbooty.com. Uh that that's actually that's just a free master class.

So it's absolutely free. free. free. So you go there and you get the master class. class. class. Yeah. And and we're teaching uh two of the best exercises that you can do for that. And it's really just some coaching cues from her and I on how to get the the the most out of it for your butt. And so that's that's that. Um we're also capturing content. She was totally open to this, by the way, too. This was this was not my idea. This she was like, "Hey, we're already doing it." And she's like, "I totally am okay if we we document and and let the team follow around." I'm like, "Okay, cool." I'm like, "I have to do it anyways and we're doing it, so we may." Yeah.

So I And I was I did not want to put her in that spot. It's private. It's personal. We've been talking about a lot of personal stuff through there and she was totally open to it and so we started uh last Friday was our first time we met. I got to I trained her too one session. It was great. Uh and and this hasn't been released and so it will come out. I think some of the clips Dylan and them will will chop this up and Danny that are working on it.

Uh, but it it's it's going to be fun because there's a lot of parallels uh to how I used to train pre getting ready for a show and some of the habits that she has with even the way she trains. Like for example, like I so I trained her and I'm like we're doing two exercises and we're doing you know five sets and yeah we're squats and Romanian deadlifts. It's like that. That's your leg workout, which is like, you know, she's used to like eight. Yeah.

Eight 8 to 12 movements. What that? And then I said I said minimum minimum 3 minute rest. And I clock I had to clock it. And I'm just cuz she was she was ready to go by minute 15. I'm like, oh no. I said, you're not even close. She's like, oh my god. So she's like and she and she's like, you know, of course she knows, right? She's like, this is all the stuff she coaches and teaches. teaches. teaches. That's why it's so beneficial to work with a coach, right?

And and that's what she's she's talking about that in the video while we're while we're going through this is just like, you know, I know that this is what I need to do. She's like, but boy, this is it feels like a lifetime to sit here and to do that. So like forcing her to sit for that long and then lift really heavy and low rep is so great. Yeah. So I'm I'm super I mean we're already moving in the right direction. So I'm super pumped.

She's I mean just like what I thought. I mean she's a dream client, right? Every little thing I tell her, she's like I'm I'm on it. I did I did caution the audience and I'll do it again on here because I'm sure there'll be some people that catch just clips and they don't watch and listen to all the disclaimers and all stuff. Training a competitor is not a healthy thing. And so it's extreme. There's a lot of things that I tell her to do that I would never tell a client.

For example, like right out the gates, I go, "Uh, I want you to uh weigh the night before and I want you to weigh first thing in the morning." and and we're tracking every single day and I want that every morning. I want an update PM weight from the night before and weight. I want to know what your total steps were, your total amount of ounces of of water, your total steps. Super meticulous. Super meticulous. Super meticulous. Super meticulous, right? Would never tell the average client to do that.

What I explained to the audience that will get to see this is that what I'm wanting to learn about her body is how much u when she when we're eating this way, drinking water like this, how much she fluctuates in and out because because because you want to control all the variables. Exactly. And and and I also one of the things that make competing really unhealthy, one of the most unhealthy parts of competing aside from the psychological relationship with all the other [ __ ] is that a lot of these coaches uh dehydrate the [ __ ] out of these these these these athletes.

They cut their sodium. They cut their water completely. And I have a much different strategy than that is we we do manipulate water and sodium, but I'll run her really high on sodium, really high relative to where she's at. Not really high bad, really high relative to where she's at and water. And then when I pull sodium and water for stage time, she's at a normal amount. She's at a normal healthy amount still. I'll never cut her zero of both those things. And a lot of these coaches do that to pull water from these athletes, but if you get their bodies to adapt to a higher amount of sodium and water.

Now, the psychological part that's challenging of that is she's going to be holding a lot more water. And so, if you are struggles with seeing the scale jump up 3, four pounds because I'm pushing sodium and water. And so, we talk a lot about all that stuff, but that's cool. Yeah, it's uh it's going to be fun. She's already uh uh doing great. and we're heading down right now. There's no show date disclosed. She knew right away. Um my rules with that is we don't do that until I think you're in a healthy place metabolically until you're a place uh how many calories you want her up to before you you would cut someone like her.

her. her. So it's hard to say for sure. So to get to give the audience some context, she was hovering somewhere between 1,900 to uh 2100 on the high end of calories. She averages right around and she's not she's small. She's she's not a big person. Yeah. uh stage weight is 93. The highest she gets is 98, right? So, we're already at 101. Yeah. Good. Yeah. Good. Yeah. Good. So, we're we're up and then and at night 104. So, she's already fluctuating 3 lbs through the night.

Um which is great. And I've only bumped her up to 23 23 to 2500 is her first target. So, we'll go 23 2500. I'll reverse diet her. I want her to be in the high 2000s, maybe further. It just it it really depends on what I see and what's going on. And um I'll I'll do that through slowly reverse dieting her uh reducing intensity and total volume in in the program and really pushing strength to build muscle. And so the goal is to my I have ambitious goals of putting 10 10 12 pounds on her.

Wow. Wow. Wow. So if I can put 10 a lot on her. It is a lot on her on a 90 lb frame. So obviously I have a high goal. If we fell short half of that would still be successful. But uh her feedback from every her every show has been just s she's got beautiful symmetry. If you look at her stage pictures, she's got great balance, great symmetry. She has incredible technique. That's the other thing that Justin would appreciate. Um so I get in I train her and it just so reminds me of me.

Uh like super controlled like I mean she's a maybe a 622 622 622 like like like Yeah. Just slow. You get her a little looser. Oh, so so I so I get in right after I said, "Hey," I said, "Um, you can go ahead and speed the tempo up a little bit. We don't have to we don't go." I said, "You got great form. I'm right with you. Don't worry." And so like I said that to her and then I left her alone for a couple sets and you know our 622 went to a 422 with that.

And so then I got in there and I'm like, "Hey." And I I did a dropping in the hole like a power lifter, you know, or an Olympic lifter like in and out and I'm like And so I'm like, "Um, you know, try and get closer to this." And so I said, she goes, "I felt like I was doing that." Like, "Oh, no, we're not." you know, we're still very bodybuilder, slow, time under tension training. And so, if I can get her kind of powerlifting style and and moving like that, that I can already tell that's so far from what she's doing.

doing. doing. Such a new stimulant. Oh my god. If she does that in a calorie surplus, look out. Look out. We're going to we're going to build muscle and I'm going to show her something she's never seen on her physique. Awesome. Awesome. Awesome. So, I'm pumped. Yeah. It's really excited and you guys can follow along. Cool to watch. Yeah. And so the first thing that we dropped out there was, and it's all it's free, so you can go to the the the mapsbooty.com, and it was just a basically a short 15-minute, you know, kind of master class on queuing somebody through two of what we think are the best movements uh to to build your butt.

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

What's up, man? How you doing, Jake? What's happening in? I'm doing good. How are you guys doing today? today? today? Pretty good. Pretty good. Pretty good. Good. How can we help you? Uh, okay. I'll just get right into it. So, basically, I'm 22 22 years old and I've been listening to the show for about 5 years now. I truly appreciate all the free content, advice, and reassurance you provide on fitness, raising a family, sustainable lifestyle habits, especially in contrast to the popularity of quick fixes that are around today.

It's very grounding to hear your perspective on being a male in today's society. Um, so basically, I've played sports my whole life and started focusing on weight training and dieting in high school to maximize for my performance. Then after high school and I stopped playing sports regularly, I continued training to achieve the best physique and gain as much muscle I could without gaining excessive body fat just cuz I like to be more lean than bulky. Just like feels better for me for like bloating and digestion and all that kind of stuff.

Then over the past 3 years or so, I've been consistently focused on getting my protein intake with at least 155 grams per day. And I'm 5'11, 165 lbs for context. and I've run maps performance, anabolic, strong, and 15 um cycling them as I see fit. I feel good and I'm satisfied with my current physique and I and I feel like I'm happy with the balance in my training and lifestyle. So, basically my question is um despite my training for about 9 years now consistently, my lifetime maxes are quite low.

For example, like my bench press, I've never done above 195 pounds. My squat has never gotten above 255 pounds. And my deadlifts never gone above 275 pounds. And I definitely could not get close to those numbers if I tried. Right now, I lift consistently, but using even one plate on each side for my bench press or squat is enough to make me a little sore. And since you guys often emphasize avoiding overtraining, I'm hesitant to increase my weight further. I get solid sweep, solid sleep, eat overall well, and I'm pretty active per day, getting about 8,000 steps.

And then my overall question is, does the amount of weight I'm lifting truly matter if the current level feels good to me? Even though I think it should, even though I think it's objectively low compared to my experience and what I think it should be. be. be. Jake, you're 22, right? Yeah. Yeah. Yeah. You're you're doing pretty damn good, bro. bro. bro. Yeah. And you got to be careful with the should. should. should. Yeah. You you're you're doing really good. I mean, your numbers right now, I'm trying to remember where I was at.

I think you're you're ahead of me on a lot of stuff. So, you're you're fine, dude. You're young. You're young now. Look, you want to get stronger. I can I can already tell you what's probably missing just based off of what you said is uh I don't think you've ever gone like on a real bulk. Okay. Yeah. No, I really haven't. Yeah. You want to get bigger and stronger. stronger. stronger. Uh feed yourself. You got to feed yourself, dude. Especially a guy like you, your height, you're 5'11, 165, you're young, you probably got a fast metabolism.

fast metabolism. fast metabolism. Uh you know, go on a proper bulk if that's what you really care about. because it sounds like you are really into playing sports and run and performance and you and you love and you like the the lean look that you have. I I would just tell you just keep doing what you're doing and you're going to get stronger over time and a little bit bigger over time if you really want to get big. Sal's right like you just need to go on you need to bulk to go on you need to bulk consistently and you put 10 15 pounds on the scale and watch all those lifts go up you know if you really wanted to.

Jake, are you are you just naturally kind of leaner? Have you always been that way? that way? that way? Uh, I was actually a little bit chubbier as a child and in high school it kind of I kind of leaned out once I hit like 11th grade or so. So now I would say yes, but not when I was younger. Would you say your metabolism is kind of fast or you just kind of watch your diet? diet? diet? Uh, I definitely watch my diet. Yeah. Yeah.

You got to go into bulk, dude. You got to eat uh you don't have to do a crazy aggressive one. Uh, but you're probably eating at maintenance. Yeah. Yeah. Yeah. You know, um I'm assuming your body fat percentage is pretty low. at your height and weight and that your activity. Do you know where your body fat percentage is sitting at? Yeah, it's about like 15 16%. Yeah. Yeah. Yeah. I would go I I would go in I would go into bulk nice moderate bulk if that's what you're looking for and that'll definitely help with the muscle gain.

Otherwise, Adam's right like you're you're going to you're good, dude. And you're young. Yeah. Yeah. Yeah. Yeah. A man typically doesn't hit his peak in I know you you'll read like oh a man's peak is 18 to 20. Uh reality when you're strength training for a guy 30 30 30 the mid30s is is is where you're going to like be your strongest typically it takes a long time. Start getting mature about then. Yeah totally with lifting. What what do you uh what is like your lifestyle?

I know you kind of briefly said what's your lifestyle look like? Do you do you play pickup ball? Are you are you into like activities like that? Like what's are you doing stuff like sports and stuff? What does it look like? Yeah, I pretty much I play like pickle basketball probably once every two weeks or flag football, whatever it ends up being and then I just try and get enough steps every day. That's good. You enjoying everything? You enjoying your workouts and everything? everything? everything? Yeah.

So, my one question with the bulk is that once I've started to push the calories and protein, I feel like I get a lot like a lot more bloated and start to have digestive issues. So, is there any way to like count that kind of Is it more constipation? Uh, it would not really. It's just more like my stomach always feels full, I guess. Like I feel like I'm walking around like around like around like Yeah. What What type of foods are you sticking with? Whole foods and are shakes or chicken, rice, beef, all the all the single ingredient stuff.

And I've even like messed around with like I'm on seed probiotic and a couple other supplements and I've messed around with that kind of stuff, but it doesn't seem to make a huge huge difference. Do you know how many calories you average now? average now? average now? If I had to guess, I would probably say about 2500, about 2500, about 2500, 2400. 2400. 2400. You know, here's the reality. Uh, bulking tends to make you feel like you're more full. Yeah. Yeah. Yeah. Okay. Okay. Okay. Yeah.

I mean, you're you're kind of, okay, for lack of a better term, I don't like to say this because then people go crazy with it, but you're kind of forcing your body to gain weight when you're bulking. When you're consciously bulking, bulking, bulking, you're like making it happen. And so it's not going to feel like as comfortable as homeostasis transitional phase to it. Homeostasis is going to feel more comfortable than going on a on a deliberate cut. A deliberate cut is going to cause hunger and a deliberate bulk is typically going to make people feel full.

Yeah. Yeah. Yeah. And so that's that's kind of a normal thing. And if you don't really track, you'll have this kind of natural eb and flow which will keep you at homeostasis where you'll have like oh maybe some days you're at 2500 but then some days maybe you're more like 2100 and then some days you go 27 and then some days you're at 22 and it averages out to be 24 or 2500 calories. And so you need to if you really want to go that direction just be consistent with tracking and making sure you're in a little bit couple hundred calorie surplus every day.

You know what helps is uh if you eat very consistently kind of the same types of foods most days would be just to add a 300 calorie meal uh to your current schedule. So you just throw in an extra meal and then that is a just kind of an easy way to put yourself in a surplus. All right. Gotcha. All right. Thank you so much. I appreciate you guys. Yeah, you got it, man. And also listen I I the programs you went through anabolic strong 15 performance.

Have you tried powerlift? powerlift? powerlift? I've not. No. Let me send that to you. Let's do that. Yeah, let's do that. Go a little bit of in a surplus. Follow powerlift if that's still what you want to do. As strong as you can, man. Let's get you strong, dude. All right. I appreciate that. You got to be. We'll send that to you. All right. See you guys. Thank you. Yeah, that's something that we should talk more about is what it feels like to uh deliberately get your body to change in a direction.

That does deter people sometimes. Both are hard. Both Both are hard. They just It's a different feeling. Hunger versus being full and stuffed. with the training yourself to get used to that. But I mean, uh, 165 and, uh, benching almost 200 lb, deadlifting 270. He's fine. Yeah. 22 years old. You're fine, dude. I'm pretty sure he's stronger than I was. He's fine. He'll be pretty sure. pretty sure. pretty sure. I know. I know. I mean, and I was like 180. So, he's I mean, he's takes time.

Yeah. He's he's he's light. And those those numbers are decent. And the other thing, too, I remember as a kid thinking that, oh, my early 20s, this is the strongest I'm going to get. No, man. I got stronger for like 15 years. Well, not only that, we and all of us had probably some anomaly friend, right? Your one buddy, your one buddy who was like I had I had a buddy who was benching 315. Another buddy was You start comparing yourself to them. Yeah. And then I'm like they're doing so much more than me.

It's just like no, it's just, you know, he genetically he he was more gifted when it came to that. Like later on in life, I caught up and passed. So, it's like he he'll be fine. Dude, Dude, Dude, our next caller is Morgan from Nebraska. Morgan, what's happening? How you doing, Morgan? Hey, guys. How are you guys? Good. How you doing? We talked to you before, didn't we? You have. You have. All right. How can we help you? So, I had um I've had a struggle with hormones for a while now.

Um my question was, can testosterone be fixed in women the same way it is in men? My estrogen, progesterone, um and testosterone have all been lower um compared to a normal person, but I'm also an athlete, so they seem extremely low. Um, HRT has helped slowly raise my estrogen levels and obviously with the progesterone with that. Um, I've been on that about five, six months now, but my testosterone still really low. Um, sleep, everything's been improving. I've had a history of an eating disorder, which is sort of where we got here, but I've corrected that now and built up a lot of strength.

And I've been doing powerlift and trying to sort of rebuild in my off season, but I'm getting ready to go into another big endurance prep and I'm hoping not to do ruin all of this again, I guess. I guess. I guess. Yeah. Okay. All right. So, hormone. So, first off, you're young and you're on HRT. How old are you mind me asking? I am 21. Okay. And they put you on HRT? Yes. So, I was auto I was diagnosed with thyroid autoimmune as a 16-year-old. Got it.

And so, they sort of corrected my thyroid and then um bone density, all of that, you know, uh they wanted to get me on estrogen to help try to correct that. Gotcha. Okay. Gotcha. Okay. Gotcha. Okay. Doing great. By the way, typically if you see a a a young lady with hormone imbalances, um typically it's because they're just overtrained and or underfed. So, you you probably work out a lot. Uh, and endurance, getting ready for an endurance event is a lot. That's a lot. And almost always you'll see a depression in hormones in women when they're training for an event like that.

It's it's it's actually quite reliable. You'll reliably see a healthy woman's hormones tank uh leading into a competition, losing their period, very common uh with female athletes. Uh they're just your body's just all people everyone's bodies can be sensitive to too much stress. Women in particular. That's a high stress. Yeah. So that's very Yeah. It's a very high stress type of thing. So um how would you fix that? You'd have to back way off on everything. You would do strength training a few days a week and you would just kind of let your body heal and it would take time which would mean you'd have to take a break from pushing yourself so hard and trying to, you know, accomplish milestones and stuff when it comes to your fitness.

And it may take a year. What What's the endurance thing you're doing? I'm missing I miss that. What's the endurance thing you're doing? So, um I am a hopeful Boston qualifier. I got really close last year and so I'm hoping to qualify and run the Boston Marathon in 2027 and you're doing powerlift stuff. Well, in my off season I took up powerlift as a way to make myself not do as many reps. Like I had never done a heavy um you know like lower rep program.

So following that was actually the first time I've actually stuck to a program and I've done that was actually less for me it felt like I guess. Yeah. Yeah. It looks like you did really well, too. well, too. well, too. Your strength is good. Yeah. Yeah. Yeah. Yeah. You've got good genetics. You look great. Your strength is really great. Uh great. Uh great. Uh I think you're just you're pushing you've been pushing your body for too long. long. long. If I was coaching you, I would I would encourage you maybe not to do the the Boston Marathon.

Boston Marathon. Boston Marathon. And when I say pushing your body for too long, Morgan, this this goes all the way back to when you had your eating disorder. disorder. disorder. Yeah. Just a different type of stress. So, you've been hammering your body for a long time. And it may take a year or two. Uh but you'll you'll heal quickly and well at your age. Uh but it may take a year or two of doing that. Um so Um so Um so you you you got such good results from the powerlifting thing.

I if I could encourage you instead of doing something like a Boston Marathon, I'd like to encourage you to do something like an oldtimey workout program where you learn new movements and you get really good at that and get strong at that and you keep going the direction you're going cuz where your calorie intake is, how you look and how you probably are feeling aside from, you know, now levels getting lower and it's probably due to marathon training. Uh I would I would not do that right now.

just not ideal for and you're coming you came from such a look where you came from and look where you're at right now you're doing so good like why go back to something like that and really push your body like that that that my opinion my opinion my opinion do you have a regular cycle is is that is that normal or is that uh impeded is there some impedement there so it had I had disappeared the typical like female triad um from like age 16 to 18 and then when I started doing the HRT it sort of slowly came back and now um with the HRT with the I do a transermal estrogen patch and the progesterone and with that I do have a cycle but when they've tried to take me off of it it hasn't corrected itself naturally yet.

You got to give it some time. Yeah. You're going to have to give it some time. What's the qualifier for Boston at your age? You have to do it at what? Under under two hours of 50. What is it? Under 325 Under 325 Under 325 sort of your bet in and then you got to be the top percentage or whatever. Got it. Got it. So, you're aiming for like a three-hour. Yeah, I would I would uh I would I would skip it if and let your body heal, hun.

Yeah, Yeah, Yeah, you're you're young and the longer you push yourself, the harder this is going to be later to get your body to recover. Uh you'll you'll what'll end up happening, happening, happening, not to scare you, but if you just keep pushing yourself and kind of like redlinining a little bit is you'll go into early menopause, early parmenopause, and then that's going to be that's going to suck. M. So, I would just like give yourself and and and to help you uh instead of being like I'm just going to try to heal my body.

Sometimes when it's open-ended, it's like when's this going to happen? Give yourself a goal of like a year. Say, okay, 2026 for the whole year, my goal is to heal my body, and I'm just going to focus on getting stronger in the gym. Uh without going crazy, because you can do that, too. Uh because, uh getting stronger tends to correlate with getting healthier. Again, you can also go crazy with that. Um, and then just give yourself a whole year of that. Like a whole, you got to give yourself a while.

What you don't want to do is give yourself a few months and be like, "Oo, I'm getting back to normal." And then push yourself again. That would be a big mistake. mistake. mistake. I mean, I love the idea of like old timey and powerlifting kind of toggling old power strong maps 15. Those those type of programs are just would serve you so well right now. And they're challenging, right? You want something I I get the kind of competitive side of that you have. So do something that's unique.

Do something that's different and it's going to challenge you. But challenge you in the right direction, not stress the body out and push your limits. It's like it's going to challenge the movement patterns and this is a new exercise and getting good at it. Like that's how I What do you do for work? Do you do you work Do you help coach people? Do you work in fitness? I I wish I could. I am an accountant, so I do taxes currently. Oh, that's fun. Yeah. You know, might I suggest a little side hustle?

You don't need to make any money off this. Get yourself one or two uh young ladies to coach for free. It will help you. You So, this is my only problem with that is like whenever you guys talk, I've been listening for a long time and you say if you're a person who like wants to help people, and I do, but I go to the gym and when I see somebody doing something wrong, like it pisses me off. Like it's not like I tell them that, but it does.

It's like when I see somebody doing something stupid. My first thought is not I want to help you. It's like, man, you just look dumb. Like you don't even know what you're doing. Yeah. Yeah. No, I get it. Yeah. Justin was like that. I get it. Listeners on. Listen, uh, you know, just think of yourself. Think of, you know, how you've struggled through this. But honestly, if it's free, you pick your client. Yeah. Yeah. Yeah. So, you can find a young lady and you're like, I don't want to train you.

There's, you know, they're not paying you, you, you, but it will help you. Uh, it's one of the it's it's really helpful to coach someone else because it helps you reflect on yourself. It gives you that sense of purpose. Um, and who knows, you may you may really enjoy it. Um, it's I've seen I've seen it help a lot of coaches. coaches. coaches. I mean, the other option, too, I mean, she's got if you have a Are you full-time accountant? Are you full-time accountant? accountant? accountant?

No. No. No. Okay. So, a part-time gig that you're doing? doing? doing? Yeah. I mean, I I have a part-time sort of like I have a podcast and I I'm dabbling in that, but it's not going anywhere. So, I don't really want to call that like a part-time thing, but yeah, good for you. Because the other option to with Sal where Sal's heading is is actually having a coach, too. Is having a coach that like kind of takes you through this process. process. process. Can we have someone call you?

Maybe maybe one of our coaches can help you like a concier thing with Yeah. And even if you don't hire them, they might be able to spend some time with you, give you some advice. Does that How's that sound? Yeah. And that sounds good. And I just want to shout out like um the even on your guys' like Sunday Q&A posts that you post. Yeah. They are so active in there. Like it's so fun. Um I think the one I got was like Mind Pump Tyler or whatever, but just their interaction on there.

That's been something new that you guys have done and it's really cool. I really do appreciate. Oh, good. I'm glad you pass. I'm glad I'm glad you feel maybe I'll have Tyler call you. He's a really successful busy really He's a really successful busy trainer, but I'm going to see if he's got some space. Maybe he can call you and have a little conversation with you. It would really b I think it would help you a lot. Uh and if you know, give yourself that time frame.

Say, "Look, this year just come to heal. see what happens. happens. happens. You're doing really good. The other end of this, Morgan, I'm going to tell you right now, the other end of this is going to feel incredible. You're not going to feel like you're fighting your body anymore. It's going to feel like it's working with you. Yeah, that'd be nice. It's so hard. Um, my biggest challenge, and I have tried to sort of dial it back since leaving college, but the hardest part is when you've been that person who's always like, and your whole series was on this, but been that person who's always done the hard thing.

It's hard to embrace not doing the hard thing, you know. Well, let me reframe this for you. It is hard. It's the hard thing. It's a different kind It's a different kind of hard. of hard. of hard. You're actually avoiding the hard thing. That's the hard thing you got to do. The real hard thing. You can do it. This is a long-term vision for you. So, just keep keep that in mind. I'll have I'm going to have someone call you. I'm going to try and see if Tyler can get on the phone with you.

Okay. Thank you guys. I love everything you're doing and you truly I mean, I used to listen to you when I went for my long runs. So, your podcast is like a good length for endurance runners, but um but I really do. You guys have truly changed how I see fitness, see myself, and see people in the industry. I guess I appreciate it. Appreciate that, Morgan. Thank you. Yep. Keep going. Keep going. Keep going. Yeah. Thank you guys. You got it. Yeah, it's tough. Well, you know what it is?

The last thing you do when your hormones mess up. mess up. mess up. Of course. You know what it is though? I mean, did you did you see her progression? I mean, she's she's done phenomenal phenomenal phenomenal and so she's probably like, "I'm good. What's the next challenge?" Yeah. Yeah. And you like that [ __ ] and so Yeah. I mean, I get it. I mean, she's come a long way. That's it. That's the hard thing. It's the next challenge is for her to mentally be disciplined. But if I'm coaching her, no, there's no way I would like she would have entertained the idea, but I would have been like, "No, we're not doing that right now." But what we could do is I would throw on her like old timey and taught her new movements.

I taught her Yeah. teach her exercises she's never done before. or let's get good at these, focus on that for another year or so and see what see what see what Let's let Tyler know that even if she doesn't work with a coach that whatever program he thinks works for her, he can give to her. Yeah, he could do that. Oh, the concier would be great for her too, though. That's, you know, just someone checks in with her once a month. Absolutely. But I've wor Look, I've worked with people like this and you know, just for people listening, it can take a while.

It can take a year or two years where the body starts to recalibrate, man. takes a while, but then when you get there, it's like, oh man, totally worth it. Our next caller is William from South Carolina. Carolina. Carolina. What up, William? What's up, dude? Hey, guys. How's it going? Thanks for having me on again. Good. Man, how can we help you? Um, so got two kind of a two-part question. Um, little bit of background. I've got two boys in elementary school and they are vastly different.

Uh, totally different body types. My oldest is, um, he's a bigger kid. He's uh he's got some meat on his bones and he thinks about food constantly. Um always thinking about his next meal. He's always hungry. He's never satisfied. And then my youngest is a little bit smaller than average, has a six-pack, and eats only when he's hungry. You know, he's he's super picky about stuff. Um so part of the question is how how do I raise two completely different boys? Because on on the one hand, my oldest son, he is uh he's identical to me.

So, I see kind of all the shortcomings that I had and all the issues that I had, I can see in him. So, I'm trying to steer him away from some of those, but I've got to do kind of the opposite for my youngest one. And it's kind of a conflicting conflicting conflicting battle between the two of them. Good question, man. Yeah, cool question. Happens. Is there was there another part to this? Uh yeah. Second kind of question is how best to best to best to um I guess approach you know this this time of life as well as uh as well as the coming um puberty basically to to really set them up you know for for a healthy future.

healthy future. healthy future. Dude, great question. First I want to commend you, bro. You're obviously a good dad good dad good dad because you care. And uh you know I messed this up early on and I overthought all of this and I think a lot of parents who care a lot who are into fitness do that. The most important thing you can do with young kids and your boys are still young is have them develop a relationship with fitness where they enjoy it. There's nothing more important than that.

The workout itself whether or not it's the best workout for getting leaner or stronger or perform doesn't matter. It's really about do they have a relationship with fitness where oh my god I used to hang out with my dad. We would work out together. Oh, I love doing the It doesn't matter if they're doing powerlifting or using the rings or calisthenics or wrestling or playing football or baseball or just running. None of that matters now. Now later it matters when you get older. You're more of an adult.

Now you got to train more specifically. But what you're developing now with your boys is a good relationship relationship relationship with movement. with movement. with movement. With with fitness. That's it, dude. It's about movement. So, you just have fun. Yeah. You just have fun. I love the suspension trainer for this when you have a gap between ages because you can regress it, progress it. They can they can play on it. It's kind of fun and challenging. And so, so, so, I love like having a tool like that in your house somewhere where they can just all kind of they see you kind of get on there and mess around.

I want to see dad do some really really challenging stuff and you guys just that I think that's a cool way to to play with movement and fitness and them see that and not make it like such a serious thing. Um the diet thing I'm curious Justin's probably the the best to talk about this because his two boys have very different eating habits and they're almost the exact same separate age too, right? Yeah. Yeah, it it is different. Um, but at the same time it's it's I mean we work through it the same way.

And so um I try to kind of not over complicate it. Uh and just kind of stick with the the main things at hand which is like steering them more towards whole foods. Uh you know understanding the importance of protein and like how this restores the body and helps to build the muscle. And um you you know like my youngest is very picky and so he's we we've had a lot of uh back and forth and and fights about like you know what uh in terms of what he's eating like like how we can uh find our way towards like healthier options and all that kind of stuff.

But for the most part we've we've figured out like what he sticks with the most. And me and my wife together have presented more like he loves burgers. So we'll do like burgers um you know and we'll bring that up a little bit more in the meal so we give him more wins. And so I I think it's more like peering into like what they actually like but then finding those healthy options within that um parameter. Uh so that I mean he's the most difficult for me.

Like my my oldest is a lot easier cuz he'll just kind of eat whatever and he I mean he eats kimchi and like he he's all into like all the healthy stuff and the fermented foods and like I I was never like that and I was pretty difficult growing up with that. But um you know he's already changing his pallet's changing. So the encouraging part is like you just stick with um you know your your sort of staple ideas of like okay we're going to present this protein and this is the you know the center and then around here we're going to kind of focus on you know it's the rice it's the building uh you know those those healthy options in terms of carbs and vegetables and things like that but um you know when we get too hyperfocused on it it it just stresses everybody out.

Uh, so yeah, I mean it's again this is something you feel out with your wife and and and just try to work your best on giving them options so they feel like they're included with that. Yeah, you you can't go wrong with whole foods. foods. foods. Yeah. Yeah. Yeah. You know, so if your son, you know, is like, I want to eat, I'm hungry. All right, go get food. You know, the options are all whole foods. Um, and that's it. Yeah, you can't go wrong with that.

And, you know, when kids are young, it's remarkable. You talk to parents uh whose kids are in their, you know, mid to later teens and it's crazy how much the body changes. You know, you got one kid who's kind of chubby and but, you know, you're sticking to Whole Foods, being active, suddenly his body leans out and changes and, you know, don't worry too much about it. Uh, but you know, keep Whole Foods, let him eat whenever they want. It's not a big deal. It's It's It's and then make exercise and fitness fun.

Yeah. Yeah. Yeah. And that builds a foundation, dude. Later on, then it gets more specific. It's It's the six-year-old that is the the leaner the leaner one that doesn't eat as much, right? Yeah. So, it's interesting that you bring this up, right? I was actually going to bring this up to the guys in a conversation today about my son. So, my my son was with my mother-in-law and he sent a video of him dancing and he's in his pajamas and stuff like that. No shirt on.

And Katrina and I are like, man, he's really really lean right now, like skinny skinny. And he he loves meat, but he doesn't eat a lot of carbs and he doesn't eat junk and he doesn't eat sweets. And so I've been going out of my way to do things right now like around the foods he kind of eats like uh like like his dessert would be like a cocoa whip. So now I'm putting granola and honey on it. And so I'm doing things that like normally like he eats he likes pancakes.

I'm slabbing some peanut butter with some sy like I'm doing things that uh around the way he eats and I'm sliding in those extra calories to have him do that to where he still enjoys the stuff he likes and I'm not trying to radically change his diet. But I recognize like dude this my my son is light right now. He needs to put some he needs to put some weight on and and which is weird because I I've been talking about on the show for almost six years now about what a great eater is.

Like he eats healthy food. He doesn't like sweets. He doesn't eat junk. but he's like really really skinny. He needs to put some weight on it. And it's because he doesn't eat a lot of carbohydrates. I'll put a slab of meat. He'll just eat meat. That's it. He won't he don't want no rice. He don't want no So, so I'm trying to find these ways right now where I'm allowing him to do like like like you said like the dessert I'm giving a little bit bigger portion.

I'm drizzling honey on it. I'm sprinkling granola in it. So, I'm trying to find the foods that he likes and finding ways to like we have I put butter on something that while I'm making it. So, I'm boosting the calories that way. So, I'm trying to find ways to do that. Again, not make a big deal about it. I don't want to for sure give my kid a complex that he's skinny or he needs to gain weight, but I see it. I see like, oh man, he's really light and moves a lot.

And so, Katrina and I have been talking about this. I'm like, hey, we need to bump some of his his calories in different ways. And so, I've been showing her how we can do that through his current diet, the way he eats, and sneaking in the extra 100, 200 calories here where he doesn't even feel like it. And for the first time encourage I'm trying to encourage him to eat some stuff that's a little sweeter or not ideally for him because he just needs the calories.

He's moving and he's like sounds like your son where he's like my son will only eat when he's hungry. He's like I'm not hungry but he'll tell you when he's hungry then he'll eat and he'll just eat the meat and he's like he'll he'll we'll order like when we send him to his my families they'll take him to a Five Guys burger he'll take the buns off and eat just the meat and not the French fries. Like that's my son. Like he's crazy like that. He's just not a big fan of of carbs and and and junk food and things like that.

So, I've had to find these creative ways with honey and butter and granola and stuff that I do know he likes to boost the calories within the meal. William, you look like you work out a lot. Have you been training yourself for a while? a while? a while? Uh, yeah. Yeah, I compete in powerlifting and uh my wife's a personal trainer, so it's actually I mean the the boys have grown up coming to see me, you know, compete. And um my wife actually just she's got a access to a private gym at work and so she she starts bringing the nine-year-old every now and then.

They do like farmers carries and slam balls, anything like that just to try to kind of get him engaged in it. Okay, that's what I thought. So here's the thing. Here's the thing. You want to be careful with the rate of body dysmorphia and dysfunction around food in people who who are in fitness is much higher than the average population, especially trainers, especially competitors. competitors. competitors. I don't know of any studies of this, but I would bet every dollar I have that the rate of eating dysfunction and body dysmorphia in the children of people who are in fitness is also much higher.

And it's not because of bad intentions. Yeah. It's because overfocusing. Yeah. overfocusing. Yeah. overfocusing. Yeah. Yeah, dude. And I'm I'm speaking from the personal experience. I won't go into too much detail, but I made a big mistake with this because my focus was too much on no, you got to eat this. This is a healthy thing. And it caused the problem. Really, it's just right now it's about a good relationship and fun. This was a convers this is a conversation that Katrina and I both had is like we do not like he has no idea what we're doing.

Eat more. You're too scared. Yeah. We're not saying nothing to him. I just I know the foods he kind of already likes and so I'm giving a little bit bigger portions. I'm adding butter on that thing. He's not going to see a little bit of olive oil in there. Like stuff that I know he's not seeing and but I'm bumping his calories without him even knowing it. And just and so that's the strategy for because your your boys already see dad. Dad is a superhero. They see mom as fitness and amazing.

They're they're already going to look in the mirror and judge themselves and be like, "I'm not as strong as dad or I'm a little chubby or whatever." So, all you do, you just make it. It's just fun, man. Oh, man. My dad, I used to love working out. My dad, you know, he never told me to work out. We just we just hung out. It was great. What about diet? I don't know. We just ate whatever we wanted. Whatever they offered me. What was in your house?

Uh I don't know. I guess it was all whole food. Like, they don't even realize it. They're just developing this good relationship. That's what That's really where you want to focus. Uh rather than trying to control things because it's insidious, dude. It's very insidious. Yeah. And that's the my oldest came home from school a couple months ago and I guess they were learning about calories or something and you know he starts checking everything. Oh, how many calories are in this? Oh, don't need that many calories and we're like just just get your protein.

Just focus on protein. So now they run around and look at all the labels and this has six grams of protein. This has g of protein in it, you know. Yeah. Yeah. Yeah. No, that's you're doing good, bro. You're doing good. Yeah. And the fact that you're asking questions already tells me you're good. So So So just don't don't overthink it. That was a big conversation Katrina and I had about our son. It's like he's he's healthy. He's just really really thin right now. I also recognize too know this.

They go through these spurts. And so part of it too like he didn't look that way just like 6 months ago, but all a sudden he just stretched and he was already a lean kid. So now he looks like you guys saw those pictures of my son when he was two. I sent him to you guys. He looked like a little sumo wrestler. Now he's like linky all of a sudden. Yeah. When they go through his growth burst, they'll really eat and you're going to see like I mean it's changed overnight for me especially my youngest.

their feet grow all of a sudden. They look look look just to encourage you that totally changes uh Yeah. over time. You're doing good, bro. You're going to be good. be good. You're going to be good. So, I appreciate it. All right, man. You got it, man. All right. Take it easy, Wayne. Thanks for call. You got it. I I personally know just off the top of my head, three people, and I'm not even including myself, and I won't go into too much detail of myself just out of respect, but I know personally three people who are in fitness.

some one of which everybody would know who they are who whose children struggled with eating disorders and body dysmorphs. I would all health and fitness you got to find a study on that. There's got to be a study on it's way more likely you have a mom and dad here. Here's the thing. We've And they also hear we've talked about even not even not that they what you do they see. And if you if you if your kid sees you weigh and measure your food every single day, right?

And think that that's not going to make an impact. You're you're crazy. Or you say something like you're at a birthday party and your kids having some cake and you're like, "No, no, don't eat that. That's not healthy for you." You know, I I make the mistake of saying things even like that with my kids where my son will go somewhere. Somebody will offer him something and be like, "I don't know if I can eat that. Let me ask my dad." I'm like, "Uh, too far." You know what I'm saying?

It's interesting. This question was brought this was literally on my notes to bring up and talk to you guys about just cuz literally just happened two days ago like uh this and we and Katrina and I talked about it and it sounds like he's in a similar spot. Him and his wife, good relationship with exercise, food, this and that. They have the older kid who was eating like a monster and then they had the little kid who just doesn't eat that. That's Max. Max does not eat, I've told you guys forever, doesn't eat sweeten.

And for the first time ever, I went, "Oh man, he's really on the lean side right now. We need to get some more calories in." But then it's not telling him any of that. I tell Katrina, it's like, "Listen, we're not going to do we're not a big deal. I'm just trying to stuff them." Yeah. It just now when he gets his cocoa whip, he gets, you know, two tablespoons of honey drizzled over it and a scoop of granola. You know what I'm saying? And he loves it.

You know what I'm saying? It's just like it's a it's a way I can sneak in 200 more calories right there. And and trying to do it in things like that, you know? He has his French toast and now get some powdered sugar on top of his. Like I get to do things like that where it's like I'm not trying to make this kid have any idea that I'm trying to put 200 calories. You don't need to be aware of it. No. No. And so there's it sounds like he's in a similar situation where he's got a kid who just doesn't eat a lot of food.

I have that kid and it's been good for up to this point. I've watched him go, man, this is awesome. My kid doesn't even eat a chocolate chip cookie. Put puts half of it down or what that. But now I see the other side of it is like he's growing now and he's moving more and he's getting stretched out and you can see he needs more calories. And so it's like, okay, how do I do that without making a big deal? Our next caller is Luke from Tennessee.

What's up, Luke? How you doing, Luke? What's happening? What's happening? What's happening? Hey guys. Hey. Nice to see you again. How you doing? What's happening? How can we help you? Yeah. So, uh, last time I was on, uh, basically I just finished up the MAPS anabolic 3day a week version and I was looking for something to help me, uh, get through kind of a weight plateau. I had, uh, stalled out about 183 lbs. I was trying to get up to 190 lb and you guys suggested, um, going down to max 15 and that worked phenomenally, honestly.

Um, I actually did not touch my diet at all. I had reverse dieted up to like 4,300 calories and uh I didn't touch that. I just went to the match 15 program, put on three lbs within that 9 weeks. weeks. weeks. Wow, dude. What do you need? Yeah, extremely happy with that. But now I'm finished with it and uh I don't know what to do next. Probably stay in the 15 protocol. It's probably ideal for you because you have it sounds like you have a pretty fast metabolism and the lower volume type of style and so moving to one of those.

So, I don't know if you've looked at all the ones that we've released recently. Max 15 powerlift, 15 strong. Yeah. Yeah. Yeah. Yeah. Yeah. I think that would serve you. you. you. I was looking at powerlift because one of the goals I have now uh is I want to try and pull 400 for deadlifts. Yeah. Yeah. Yeah. And I've got 360 twice, but that's all the weight that I have. So, I had to order some more plates for those to come in. in. in. Good. Good.

Good. But, uh but yeah, I mean I think that uh you know maybe powerlift would be good. I don't know. What do you think? powerlift power. powerlift power. powerlift power. I love that. Actually, it's I love that. Actually, it's kind of with all the 15s that we've done recently. I think it's one of the coolest the way it's programmed, too. So, I love that idea. Yeah, we'll have fun with it for sure. Yeah. Yeah. I like that. You'll get strong. Yeah. Okay. Okay. Yeah. Well, I'll definitely check that out then.

I We'll start on it. it. it. We'll send that we'll send that over to you. you. you. Just Just for reference, just so people listening can understand this, you called in, if I'm not mistaken, you were experienced. It wasn't like you were a beginner. You were already training. You're eating muscular lean obviously and we took your volume way down to maps 15. So you're doing list like about 20 minutes a day, two lifts a day. Thanks for highlighting. And you built muscle. Yes. Yes. Yes. And so I want people to hear that that will will will people like Yeah.

People look at it like, "Oh, it's a beginner program." No, no, no. Try this if you're advanced. Watch what happens. It's it's it's remarkable. Y the world of difference. And you know, I was coaching softball and uh basketball at the same time. So, you get a little bit of cardio in there every once in a while, which, you know, not a whole lot. It's not physically demanding, but you know, dunking off fifth graders sometimes kind of gets a little bit physical, but uh, you know, other than that though, yeah, exactly right.

Going down in the volume was exactly what I needed to stimulate the muscle growth. I mean, I'd stalled out, like I said, at 183 and putting on three lbs in 9 weeks without any body fat increase because I'm hovering around 10% right now. That's awesome. That's awesome. That's awesome. Is amazing, you know? So I How was it for you psychologically? Cuz a lot of times my my advanced guys I I do that it's it's hard for them psychologically because they've trained themselves to have to like lift for that hour in the gym and hit it really hard.

How was it for you psychologically? Yeah, it was it was an adjustment. I had to just kind of tell myself to trust the process of course at the beginning and then after about the first phase of it I was like you know I really like this because you know I just go out in the garage. So I got a PRX setup out there. I just go out in the garage. I'm done in, you know, 15, 20 minutes, 30 minutes maybe, uh, if I'm taking my time a little bit and, um, uh, I can go back to my day.

So, uh, instead of spending like an hour, hour and a half in the gym like I was with the anabolic program, which is also great, you know, but that's a lot of time uh, when you got kids and the family and, you know, adult responsibilities and stuff like that. So, um, but after a while, yeah, psychologically it was a little bit of an adjustment at first, but after seeing the results, like no qualms whatsoever. That's cool. That's cool. That's cool. That's awesome, dude. So, you love M 15 powerlift.

powerlift. powerlift. Yeah. Yeah. Yeah. Okay. Okay. Okay. You got it. Send us in an update, too. I'd love to hear how that goes for you, man. It's awesome. 400. 400. 400. Yep. Yep. Yep. Okay. Yeah. I'm looking. Hopefully, maybe it's summertime. All right. L All right, man. Thanks, brother. Thanks, brother. Thanks, brother. Thanks, guys. I appreciate it. You got it. So great. So great. So great. Good commercial. Good commercial. Good commercial. Well, you know, it's crazy, too. He still he was still doing some cardio activity, didn't change his diet.

He would have increased his calories a little bit and not done that and he probably would have been put out. You know what the problem, Adam, is we we constantly hear about and there's truth to this, right? Progressive overload. Progressive overload. I got to progressively overload if I want to get build more muscle. I'm advanced. What you're telling me is I'm going to do 20 minutes a day instead of my typical workout. And going that far back is going to give me better results. At best, I'll maybe maintain.

That's what people may think. No, dude. Often times, it's the exact thing your body needs. And then watch what happens. And look, three pounds of lean body mass, maintaining 10% body fat with someone who's already advanced. That's phenomenal. phenomenal. phenomenal. I mean, I just I had this disc along the session with my brother-in-law last night. It's I think that the hardest part it's not just the progressive overload thing. It's everything else in our life serves us more, more study harder, work harder, you make more money.

You do you do all these things and almost everything else in life rewards us for pushing harder, doing more and it not your your it's not your biology doesn't work that way. Your physiology doesn't work that way. It's not that way. It's it's a science and it's a delicate dance and it's a stress and you just it's a good stress because it elicits a positive change when done appropriately but the more of it you do isn't the better. And I think that's what people don't understand.

They don't know how to balance that with everything else. And so, you know, especially if you've been living for a long time and you're like, I I must need more. I must need more. I'm not seeing I must need more. Then you get yourself in this rabbit hole of six, seven days a week, hour and a half routines, highintensity failure training. It's just like, no, of course you're not responding, you know. All right, I know you like that episode. If you did, check this one out.

30% body fat. For men, this is way too high. This is actually a bit high for women as well. So, in today's episode, we're talking about how you can go from 30 to 10. What is 10% body fat? This is when you have a visible six-pack. Can you go from 30 to 10%, yes, it's possible, but not if you guess along the way. So, we're going to talk about how you can do that today's episode. Now, there's a huge range, right, of like body types. Some people can run uh a little bit heavier uh and or a little bit higher