Pilates, Yoga, Bodybuilding, Powerlifting, Hybrid Training: Which Is Best? | Mind Pump 2883

Key Takeaway

Every form of exercise has value when applied appropriately, but none excels at everything. The key is matching your workout style to your actual goals—not the goals advertised by influencers. A 'bad' routine done consistently will always outperform an 'effective' routine done inconsistently. Choose based on what you'll actually stick with, then optimize from there.

Episode Overview

The hosts compare five popular workout modalities—Pilates, yoga, bodybuilding, powerlifting, and hybrid training—examining the pros and cons of each. They discuss how community, consistency, and individual goals should guide exercise selection, while debunking the myth that any single approach works for everyone.

Full Transcript

Transcript of Pilates, Yoga, Bodybuilding, Powerlifting, Hybrid Training: Which Is Best? | Mind Pump 2883 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

It's a workout showdown. We're going to compare the five most popular ways to work out. Pros and cons, what they're good for, what they're not good for. Let's get to it. Yes. Yes. Yes. Is this just Do we actually look up to see if these are the most popular? These are the most popular. Yeah. I threw in uh one that might not be super popular, but I think would be said said said uh to talk about. Um but you know uh four out of these five are kind of popular right now.

Um and I think it's important to talk about pros and cons cuz um each form of it's important to to know this that every form of exercise has value if it's applied appropriately. Okay? So all forms of exercise will have some benefit. Now they're not all great at everything though. Some are better at some things than others. Some are great at building muscle and burning body fat. others at at conditioning or stability. Um, and even others maybe at consistency for other factors. So, uh, let's talk about those so that when people make a choice, they're choosing them, you know, for the right reasons type of deal.

So, we'll start out with Pilates. Pilates is having a moment right now. I don't know if you guys know this. Oh, I know it's very popular right now. It's getting even more popular uh today than it has been in a long time. Yeah. Know my my sister just got certified to be a a Pilates coach and trainer. trainer. trainer. I've seen a lot of variations of it now, too. kind of spin-offs of it's been around for a really long time and I feel like just again dating ourselves here.

This I feel like this is the second comeback I've watched it make in our in our training career. So it's like it's gotten popular, fallen out of favor and gotten popular again. Um I do think that there is kind of a wave uh right now. What's what's your thoughts on why the resurgence right now? now? now? Oh well, there's two reasons why I think it's popular. I think one the people that represent Pilates in the advertising or I'd say in social media look the way a lot of people want to look.

look. look. Mhm. Mhm. Mhm. And so this often times will sell or should I say make or break a form of exercise. exercise. exercise. For example, um if I show world class heavyweight Olympic lifters, most people would think that's not a great way to work out because they tend to be big and kind of bulbous looking. But what we need to consider is the the representatives of the form of exercise don't doesn't necessarily highlight what that form of exercise will do. A great a better example would be like looking at the top basketball players and saying well if I play basketball I'll be real tall.

tall. tall. Yeah. Yeah. Yeah. Uh that's not the case. So I think that's part of it. But here's the other part of it and this is where I think Pilates has a real good one of the pros of Pilates. It's very social. And I don't mean that lightly. I think the social component uh the community component of fitness uh has been downplayed uh by gyms for a long time to the detriment. What we see in the studies is that when people have some kind of a community behind what they do, their consistency goes through the roof.

And I'll say this all day long, uh a a bad quote unquote ineffective routine done consistently will always outperform a effective routine done inconsistently. So if if it's the social component that you're looking for, if it's the friendship, it's the people that go and show up when you go and you enjoy doing it and you like it because of that, that gives that's a huge plus. So that's a that's an interesting argument for why it's surged. I kind of feel like it's uh the antithesis to CrossFit.

CrossFit. CrossFit. So I feel like uh that's the response like we had this CrossFit did. It's less aggressive, right? Crossfit did this incredible thing for thing for thing for Well, they had the social component too, didn't they? They had this great social component. They got people to lift the big compound lifts that nobody was doing. It got women into lifting heavy weight and wanting to be strong. And so we did such a good job uh for the last, you know, decade and a half, arguably two decades, right?

That CrossFit's been around. And I feel like Pilates is kind of the counter to that is like, well, for those of you that don't care that much about PRs or want to be build all kinds of crazy, but you want to feel good, you want to be healthy, you want to be lean, you want to do that, like I feel like it's kind of so maybe from that angle down, but then from like up, I think it's like sort of a bridge up from yoga, which we'll get into that, but like yoga then to Pilates like now we have more resistance added that we can kind of agree, you know, justify.

I think it's a combo of those two. I I absolutely think from top that's not a bad point Adam because you could be like oh I like the social component from CrossFit but man it burnt me out. me out. me out. Yeah. Yeah. Or I got or I have lots of friends that hurt their backense hurt their knees or hurt their shoulder and I don't want that. It's like more resembles like dance move kind of like something that like you know that know that know that particular type of consumer is like I'm used to this.

I can relate to this more. Well, some of the the pros I think of Pilates is some of the So, uh, you know, part of what uh also CrossFit gave us was this huge mobility movement because it was required, right? It was like if you wanted to keep healthy joints and stay safe and lift like that, you needed to incorporate mobility. And so, what are some of the great pros about mobility? Well, there's a lot of crossover to those pros with Pilates. Yeah. a lot of the things that give you good joint health and stability is is what you get in in uh mobility practices and what you get in Pilates.

Yeah. And so I really think CrossFit played a role in this huge surge right now. It's not new science. It's been around forever that the the the reformers haven't evolved much. They look the same. And so you don't it's not like you have this total different package. It's the same thing. But why is so popular now out of nowhere? Oh, I think the Yes. community. I think it's a great argument. Uh it provides the community, which a lot of things do, but I really think it's the answer to people that want to be fit, but al and healthy and mobile joints, but uh CrossFit is dangerous.

dangerous. dangerous. Yeah. Well, Pilates is uh low impact, relatively uh it can be intense. So, people listening like it's hard. No, no, I don't mean it's not intense. I mean it's it's it's uh has a low uh risk of Yeah. The risk factor is really low. Yeah. Low risk of injury. It's good for stability. you're working joints and very shortened kind of ranges of motion. So, that can help build stability. It's not a great muscle builder. It's not great at building like athletic stamina. Um, doing Pilates will get you better at Pilates.

You'll build some strength, but very very minimal uh strength in comparison to strength training. Strength endurance for and it's not like a great like aesthetic uh form of exercise. What I mean by that is not that it doesn't look aesthetic. Like if you watch Pilates, it looks nice. nice. nice. Uh but in terms of like sculpting and shaping your body, uh it's not a very effective uh it's terrible. It's terrible for that. And uh and I know we're going to get heat for saying that, but listen, this is true.

is true. is true. Uh not only have I trained a lot of PL I have recently helped coaches that own Pilates studios, and the reason why they came to me was because they that's all they've been doing. and they can't get this look that they want, right? And so I have found that a lot of people that do it feel great, you know, I feel great doing it, I love doing it. Um, but then there's this part of my body that I don't like or that I want and just it doesn't provide sculpting like traditional strength training does.

traditional strength training. Somebody can come to me and go, "Adam, I don't like the way my shoulders look or I wish I had a bigger butt or I wish I had better quads or calves or name the muscle group or the body and you can sculpt it and build it through traditional strength training." Not you can a little with Pilates, but not very much. Very minimal. You're going to get very, very minimal strength, muscle gain for fat loss as a form of exercise. It's not super effective.

Although most of that is um, you know, is always diet. Um, it's not really muscle preserving like other forms of exercise. It will improve fitness. It will improve health. It will improve stability. It is low risk of injury when done properly. It does have a really good social component. And here's the deal. If you love it, uh, because you enjoy that form of exercise, that's a big plus right there. I love if if a client loves it, I love for them to continue doing it to complement a good strength training routine.

routine. routine. Uh, I've never told a client that loves Pilates, stop doing it. I would never do that. I think that it's got enough benefits that if you've been consistent with it, we know the value of the consistency is. And but if they're coming to me, they say, "I love Pilates, but then I want these other things." I say, "Listen, let's keep Pilates in there once a week because you like the class, you like doing that. I think it's good for you, but then I want you another day or two a week.

We're going to be doing these strength training exercises that's going to help build the body you want." Also, check it out. It's the anniversary of MAPS Anabolic, our most popular program. Over 100,000 people have followed maps anabolic and gotten phenomenal results, phenomenal results. We're relaunching it with some new stuff. We have updated female blueprints, so different programming for women. We have new masterclass videos. Uh we're offering 3 days of live coaching with one of our trainers for free. It's a relaunch. By the way, if you already have Maps Anabolic, it's updated for free.

But everybody else, if you haven't tried Maps Anabolic yet and you want to see what all the hype's about, you can get it for 50% off right now. Go to mapsanabolic.com. Use the code anabolic for the 50% off. Back to the show. Next up, we have yoga. Uh yoga, I mean pros, uh like real yoga, traditional yoga, uh tends to be quite recuperative. That doesn't mean it's not hard because it can be difficult. Uh but it does help people kind of achieve a sense of calm and peace.

This is why people tend to do yoga. yoga. yoga. It's great for functional flexibility. It's actually not bad for functional flexibility, meaning the kind of flexibility that um you can actually apply in the real world when you're doing it properly. So, a good yoga instructor does cue you properly to stay active in certain poses. You're not just holding a stretch except for maybe yin yoga, which is a very specific form of yoga. yoga. yoga. So, it's really good for that. It's really good for relaxation. It's got a it's got an interesting community.

Uh not that there's a lot of socializing happening yoga class, but there tends to be a lot of empathy in yoga classes. is if you've ever attended one, you know what I'm talking about. They incorporate a little more spirituality in it. They do. Typically, they do. It's not a great way uh to change the way your body looks. It just isn't uh it doesn't build muscle, doesn't you know, burn a lot of calories. You'll get some maybe strength, stamina depending on the form of yoga. Now, I know yoga is now such a broad term and it can mean like yoga with dumbbells and all.

We're talking about traditional yoga. Um but as a form of exercise to really change the way you look or dramatically improve improve improve your fitness, there's definitely better forms. Well, I mean it's I think again to the end range strength and like the active poses where you're actually paying attention to a lot of the things. A lot of value to that, a lot of value to actually like articulating, you know, your toes and ankles and like really joint uh focused type uh positioning. Um, and I think that that can apply really well uh to, you know, benefit strength training, but I think it's its own modality completely.

I see it as a more valuable tool today than I've ever thought in the past. Um I'll tell you why. Uh wife and I were talking about uh one of our family members who's seeing a functional practitioner and you know really trying to nail down a lot of the stress and anxiety in their life and and they were you know balancing diet and hormones and all these things. And one of the recommendations was that um you know you really need to just take 10 minutes of silence.

No phone, no anything. Just anything. Just anything. Just and this family member would reported back, oh my god, I can't do it. I can't even 10 minutes. I didn't realize that just not having anything I was doing for in 10 minutes of complete silence and peace peace peace was so out of the normal. But yet I mean prescribed to her that you need to do this and that's only asking for 10 minutes. Most yoga classes are an hour long. And I think that she's more common than we realize with this generation that's coming up um in the the iPhone generation and distraction of like, you know, we we don't go to the bathroom alone anymore.

You know what I'm saying? You're you're on your phone. You don't wait in line anymore. Dude, there were there was there's posts on TikTok. My daughter was telling me about this uh or Instagram uh of kids who are doing they say raw dogging as a raw dogging flights. This means something different. When we were kids, every time I say raw dog, I'm like, "Okay." "Okay." "Okay." It just means without tech. Yeah. Yeah. Yeah. They're like, "I'm going to brush." They're like, "I'm going to brush I'm going to raw dog brushing my teeth." I'm like, "Wait a minute." Yeah.

Yeah. Yeah. What are you talking about? You watch stuff on your phone when you brushed your teeth. Like, that's how crazy it's gotten. So, my point is, and I think that's more common than it is not. So much that there's this movement of raw dogging on TikTok that it's a movement and people have to try and do simple tasks like brushing your teeth. So, man. Uh, yoga's always been an important practice and valuable and you can make the case for it. I think today uh it's it's found a new importance um for a lot of people and a lot of I'll say I'll add this uh it's the best form of exercise I found uh for breathing.

Uh I don't know any other form of exercise that really focuses on breathing breathing breathing and breath work as much as yoga. Now, if you've never done this before, you might be like, "What are you talking about? I can I breathe no problem. It's not a big deal." You would be surprised at how wrong you breathe. And I don't mean you breathe wrong, like you can't get oxygen. oxygen. oxygen. Uh but you're not breathing with these full diaphragmatic breaths. You're kind of in this, you know, sympathetic state all the time.

Shallow breathing. You don't even realize it. When I would have clients, this is this shocked me the first time this happened. And then every other time it happened, I was like, "Oh, this there's a 50/50 chance this can happen." When I would have a client, when I first learned this, I would do this with certain clients and I could tell who they were. You just kind of high strong, high stress. I'd lay them on the ground and I'd practice belly breathing with them. And the way I would do it with them is I'd say, "Okay, put one hand on your belly button, one hand on your chest.

Breathe in fully and don't let your chest rise until your belly fully rises." So, this kind of forces what's called a diaphragmatic breath. And I'm not even making this up. Half the time people would start crying. Mhm. Mhm. Mhm. They'd literally sit there. I remember the first time this happened, this woman was doing it over and over again. It's like a bigger release. And then she started to tear up and then she started to cry. She kind of turned over and I was like confused. I'm like, "What did I just do?

I don't know. I don't don't don't I'm not trained for this." And no, I wasn't ready for this at all. But but the woman that I worked with in my studio who taught me this, she's like, "Sometimes that happens because people are holding on to so much stuff." Yoga focuses on breath work uh more than other forms of exercise. And I could see them really shine there. By the way, to go to the spiritual part, Justin, which is so funny you said that. Uh for some people that's a con.

So you'll see a lot of like Christians who will say I'm not going to do yoga because it is a religious practice if you actually hear the chance. the chance. the chance. That's true. But that's started. That's right. That's right. Next we'll get to bodybuilding. Bodybuilding is more like traditional strength training. Uh I'll start with the pros right out the gates. It's if you want to change the way your body looks, nothing beats bodybuilding. Like period hands down. It's like It's like It's like hence the name.

It's Yeah. It's in its own categories everybody. If you want to change how you look, if you want to shape and sculpt your body, bodybuilding is going to do it faster and better and more effectively than anything else. Uh, and if you want to build muscle, of course, that's part of the process. It wins, hands down. It's the best for that. It's It's hard for me to even point out many cons here. I I we can find some. But [clears throat] considering that a vast majority of anybody and everybody that we've all trained um comes to you with wanting even if they have general health goals, longevity stuff they talk about being able to play with their kids, all these other wonderful reasons to be healthy and fit.

There tends to be a a body look or goal uh rooted in all of it. It's very rarely did I ever get a client. Very very rarely that came in, you know, and and hired me and said, "I just I just want to be healthy or just live long. I don't really care how I There's there's always aesthetic. There's there is almost always some sort of an aesthetic goal." And if that's true that large of a percentage feels that way, uh there's no mo no method or modality better than bodybuilding.

No, it's it's super effective for that. It's also It's also It's also uh if you apply it properly and that's the that's the context for all these forms. Okay. Uh, it's the it's one of the most individualizable forms of exercise. I mean, I can do, you know, strength training, bodybuilding training on someone who's 90. I could do it on someone who's 12. I can do it on someone who just got out of a car accident is ready for rehab. Uh, I could do it for men, women.

I could do it for people with hormone issues, no hormone issues. I could do it for it. It doesn't matter who. I can apply bodybuilding in a very individualizable way. Whereas other forms of exercise like Pilates and yoga, you're in the class, you can individualize it to an extent, but it's not so individualizable that I can give it to anybody. Whereas bodybuilding, I totally can do that. I mean, you can, you know, draw some negatives from it from the vanity perspective, perspective, perspective, which also too, uh, the shortened range of motion and and like not really incorporating your entire body as a full movement.

Uh, and you're you're pretty segmented in your movement which creates dysfunction, but it's so versatile to your guys' points and like it it has there's so many ways like the risk factor is really low. You could really um, you know, monitor that pretty well and you can apply it to so many different types of people. Like I use it for like every one of my clients. Uh, but yeah, if you could get too into it, you could get to the point where the extremes is very vanity focused.

100%. I was just going to say it becomes very body centric. uh the way I look becomes such a high focus with bodybuilding because it's so powerful at changing how you look it can become all about how you look um and bodybuilding does attract more than other forms of exercise I would say not the most but because other forms of exercise do this as well but it does attract a lot of people with body dysmorphia it's the magnet of exercise forms for body dysmorphia for a reason part of it's because of what it's so good at but that's not to say it can't cause body dysmorphia to get worse often times times you'll see somebody with body dysmorphia get into bodybuilding as a way to solve their body dysmorphia only to find it makes it far worse.

That's the only real con that I have and even the uh the the point that we make about shorten range of motion that we've talked about for I I see that evolving. I I like to think that we play a role in that. Uh I think we have a decent loud voice in the bodybuilding space uh and fitness space around full range of motion. you see uh pros like Chris Bumstead who's you know uber famous in the space taking exercises through a full range of motion and so I do believe it's actually evolving.

I think that that's moved away from just machine training I think which is kind of like what happened in all these commercial gyms and you know yeah you're right it is has evolved a lot and has incorporated a lot more you know free weights but there definitely is a client that even is as as pro I am to bodybuilding as a modality that I'd absolutely stay away from and and if if it's there's very clear signs of body dysmorphia from a client um then you want to move them from this and we talk about that all the time.

We talk about not focusing on the scale in the mirror and using strength as the main metric and and so uh yeah bodybuilding for that client is the absolute worst absolute worst absolute worst perfect which takes us to powerlifting. Powerlifting is a form of strength training but the focus is not on how I look. It's rather how much weight I can move. Uh in particular there's three main lifts. These aren't the only lifts that you do as a powerlifter. Uh it's a squat, deadlift, and bench press.

but they are the main lifts that you would use uh to to to scale your strength or to compare your strength. Powerlifting, one of the pros is it's not body centric. It's a it's a great form of strength training in particular for people who have body dysmorphia. When I would train a young lady who wanted to change her body, wanted to work out, but had a history of eating disorders and a history of looking at the the mirror too much or watching the scale, I would have her powerlift.

And it was a great way to kind of move her out of that and into something that's so performance-based that often times was the road uh to healing. Um, it's obviously great at making you really, really strong. And I'll say this, powerlifting, real powerlifting, powerlifting, powerlifting, uh has a great community. Uh out of all the strength training communities, it's the best. the best. the best. Very supportive. Yeah. It's the best community, you guys. Like like and I I'll give an example. If my daughter I have a 16-year-old daughter and she's starting to get into working out.

And if she gets really serious about working out, I'm going to encourage her to join a powerlifting gym. that's the best culture she could be a part of if she's going to get really into strength training in terms of supportedness in terms of you know not pushing her towards body dysmorphia eating appropriately all that stuff. downside it's uh it's very very high risk high risk uh from strength training standpoint and the movements are limited and you can create mobility issues and injury injury injury not a lot of longevity to it but yeah at the same time the simplicity of it uh I think is also a huge bonus um to where you get a lot you can get a lot accomplished in terms of strength and even overall physique you know depending on how you're eating um just by powerlifting alone it's just like, you know, a few movements that you could just focus on, master.

And again, it's one of those things that you keep chipping away at. You're never going to get uh to the point where you feel like you you have it all figured out. There's always something to learn uh from these few movements. Um but yeah, there are some some downsides, too. Yeah, the the pro for me is it's the it's the ultimate foundation. If your body is a house that you're building uh over the these decades, uh it's the ultimate way to lay the most solid foundation.

You build a great to your point of sending your daughter there, a great powerlifting foundation, then all the other stuff goes up relatively easy in comparison. Um and so I think that is the con is that like building a house, it's just the foundation. There's there's no framing, there's no roof, there's so there's so many other things missing uh that would make a complete home, but it's the ultimate foundation, but it's not a complete home. A complete home, there's unilateral work, there's rotational work, there's, you know, joint longevity type stuff really long.

There's endurance and yeah, that's a good analogy. Totally. No, it is. It's just that's what it's it's uh that's where it lacks. it lacks and uh but you can do this for at least the first 3 five years of your lifting and and get to your point and then move yeah get such a great physique from it get incredible strength that's what I like about it that's why I use my daughter as an example because if if her first few [clears throat] years of really dedicated strength training were in powerlifting I think she would have a really good uh place to start from good mental state good understanding of the basics strength uh you know cuz starting in something that's so body focused might not be the place the the place to start.

start. start. You can branch off almost anywhere after power. power. power. Lastly, we have hybrid training. So, this is hybrid training is really just a term that means, you know, I'm training for stamina, endurance, means you were a failed athlete, so you did this. did this. did this. Well, hey, here's the pros. Just fine. Just fine. Just fine. Here's the pros. Listen, I don't disagree. That's not a bad analogy because other people just place Hey, T. It takes one to no one. You know what I'm saying?

So like this I I when I see this stuff I go like if it was if this was popular in my 20s this would have been me. You know what I'm saying? Just let's be honest like I was mediocre at everything and so I'd be really good. It is listen if you do it properly if you train it properly and appropriately with the goal of building stamina, endurance, agility, strength. It's the most balanced of all the forms of exercise. of exercise. of exercise. Yeah. But the problem is it's not though.

This is uh this is CrossFit Light. This is uh so what comes to mind is High Rocks and what's the other company that's really popular right now that are that that train it and it's literally CrossFit Life. Oh no, you'd have to do this right. I'm glad you said that. I'm not talking about High Rocks. I'm not talking about CrossFit. CrossFit. CrossFit. But we have to explain that But we have to explain that because it's that that that's all marketed as the hybrid athlete. That's what the high rocks and all that stuff.

That's a brand. The hybrid training really looks like this. It looks like uh I do a little strength training. I do some endurance work. I do some agility work. work. work. Um and I balance it out. Um, and it's balanced out based on my preferences and the my ability to recover and adapt. So, where people make a mistake. Here's the the downside of hybrid training is it's this this is overtraining central right here. here. here. Very easy to overtrain because you want to do everything all the time.

That's what it's turned into. It has turned into nobody I shouldn't say nobody. It's an overgeneralization. Very few people few people few people are programming it the way you're talking about right now where I I'm running phasing it in. Yeah. I'm running through a phase of endurance training, then I'm doing all this strength phase. That's the way to do it. Yeah. No one's doing that. It's a It looks like CrossFit everything all the time. the time. the time. It looks like CrossFit without some of the dangerous movements.

That's it. That's it. That's it. Well, that's what annoys me. I I love the concept of it, but I just don't see the application that people or the approach people are taking towards it uh being that valid. Like whereas you could structure it in a way where you could gain a lot of those benefits, which is I'm always pursuing that. You know, I want to be strong and have that, you know, uh as a main focus. And then I want to like work on making sure I can still move fast and have, you know, athletic abilities, but then I'm going to come back and and and work on my strength or or now I have pain and I got to kind of address this.

Honestly, the best approach to this, now that I think about it, and you you could definitely structure your programming and be real smart about it, but most people don't have that ability. They don't know what that looks like. They have a tough time gauging what's enough. They tend to do what they can tolerate. But honestly, uh, the best approach in my opinion is do what's what you enjoy and have fun doing it. I think if you have fun doing it, you'll probably balance things out much more.

In other words, like, yeah, I'm going to have some fun. I'm going to lift some weights today, so I'm going to do four lifts. And then what else do I want to do? I want to go hiking. I think I'm going to do a swim. I think I'm going to do a run. I'm going to try a little, you know, pio, you know, uh, plyometrics training. And then I'm going to go back to a lift. And just doing and enjoying movement. I've known a couple people like this.

I've known a couple people like this where they love to be active. This is a young man's game where they do. I'm going to be honest like this for me I've actually gone back and forth with like you know incorporating these things in the train. I just keep it strength training and then I do like recreational activities outside of training. Yeah. training. Yeah. training. Yeah. Like that's the move. That's also that's also in like this that you that feeds right into what I always talk about which is I'm always trying to do the as little as possible to elicit the most change.

Right. So you're doing the bare minimum to get a little bit of everything you want. I'm gonna be my foundation is strength training, which that's the core of your thing. I'm gonna go out and do physical activities when I can with my kids. And so I'm gonna be an active f like that makes a lot of sense to me. Doing it the way it's being done here is like it's so much training volume that this is only going to be a period of your life that you're going to do this.

That's what I mean by this young man's game. This is like these are guys are the training five days a week. They're doing it all at one. They're doing it all the time. They love to work out. I would say they're good at working out. out. out. If you want to do it long term, you're probably working out three days a week. That's it. Honestly, you're probably do three days a week is what your workout looks like for hybrid training. Unless you're alternating phases, like you said, Adam.

Yeah. Otherwise, you're going to overdo it. That's the con here is this is like the most common place. Easy to overdo that everybody. that everybody. that everybody. Easy easy to overdo and most complex to program. program. program. Yeah. Is Yeah. Is Yeah. Is by far. by far. by far. You got to really know how to exercise. Yes. The rest of them are all [ __ ] straightforward. It's like real basic goal. Go get strong. Go do yoga. Go do It's like very like work on the mus work on your shoulders.

It's like all the rest hybrid is like is like all over the place. All over the place and and you are trying to get good at all of it. And what it what it equals out the jab. I was making up myself and everybody that does it is it's like you're just mediocre at everything. No h no hybrid athlete army no hybrid athlete is winning a marathon. No hybrid athlete is winning a powerlifting competition. No hybrid athlete is getting on stage and winning a bodybuild. Like you're just mediocre at everything.

But you're overall healthy and fit. That's the goal. Yes. And and then I think that but the approach that it's being programmed is just the amount that you have to apply to call yourself this this hybrid athlete is just it's it's too much. And if you wanted that I I would have an approach much more like Justin where I know what the the the core foundation where I get the biggest bang for my buck aesthetically, metabolically, health, joint, all the things. That's going to be the core.

And then, hey, if I want to, you know, not lose the skill of throwing a ball, I'm going to throw a ball with my kid every day. If I don't want to lose the skill of rowing a canoe, I'm going to get in there. I'm going to row every once in a while. Like, I'm just going to do it and not lose that skill and keep it up. I say row a canoe. A canoe. A canoe. It's good. It's a good reference. I love it. it.

it. It was pulled that one out. I just I just looked up some studies on meal prepping. You guys You guys know that meal This it's so simple. It's so dumb, too. When I say this, I'm like, "Duh." because this is something I do with my clients. Meal prepping, just preparing your meals, uh, according to the data is one of the most effective strategies for consistent weight loss or fat loss. Just prepping alone, just planning, planning, planning, making sure you have your meals, intentionally think about it.

I will take it a step even easier, further to get to encourage someone to go that way. You don't even need to have all of them prepared. If you just have uh like your anchor or core meals prepared, that will is makes you tremendously successful. Like it like because I think sometimes people hear meal prepping and it's like I don't think that's shocking to anybody. If you made all your meals from whole food, you'd be successful in your diet. diet. diet. But that sounds like a lot to go like, "Oh my god, that's a lot of meals I got to make in the entire week." And it just Yeah.

It's like, no, if you just have your staple core meals, like one or two of them that you you that you can go to that are that are made for the day, you would be surprised how successful you'd be just from that. Well, as I think about it, it handles so many things. Number one, it actually saves money. Meal prepping does save money. money. money. Yeah. Yeah. Yeah. Uh number two, it's typic you're whole food. You're now eating a whole foodbased diet. We've talked about that many times on the show.

Yeah. on how processed foods uh they don't do a good job of producing satiety. So, you tend to uh overeat them. Um you tend to hit protein targets because you're you're putting that in your food. You know what it is and you tend to not skip meals. This is a problem. So, when people don't meal prep, they tend to skip meals and then when they skip a meal, they get real hungry and then they overdo it when they finally order something. That's right. So meal prepping is just a very simple, I guess, straightforward strategy.

And the data shows a significant difference between those who meal prep and those who don't and the amount of weight that they lose. People lose a lot more weight when they meal prep. And then when people continue to meal prep, the odds that they're able to keep the weight off uh make a big difference. difference. difference. I would think this would be on the rise right now with uh I saw some stat on like the average meal ate out is like up to like $27. So expensive.

It's yeah, if you're a young person trying to save and get ahead in life, eating out is so crazy expensive. I think what's a good strategy for people because I'd say the prep the meal prepping typically look it says there $15 to $25 for casual lunches. Sit down 35 to 35 to 35 to Yeah, that's like if you go But let's Who's doing that? What's What percentage are door dashing? Even more. So, if you take that exact same number and you you tap you tap in the or the tag uh add the um Door Dash fee, you're up to 30 something bucks per meal.

meal. meal. Yeah. Yeah. Yeah. 37 to $40 a day. Yeah. And so, you would think that I mean, hey, let complete honesty that that was a huge motivation for me recently was I like uh you know, regardless if I can afford it or not, I'm like, this is ridiculous. Well, you know, it's a good strategy I was thinking about. So, we work with ButcherBox, uh, and we've been with them for years. And ButcherBox, for people aren't familiar, they they they deliver to your door every month, a box of your favorite meats.

So, it's grass-fed meats, steaks, ground beef, chicken, pork, wild caught fish. It's basically proteins. Okay? They have more than that, but their main thing is you order your box of proteins. And this is so valuable for meal prepping because I would say the most difficult thing to organize when meal prepping is the protein. Mhm. protein. Mhm. protein. Mhm. Like rice, cake, that's a piece of cake. I can just bunch of rice done. Potato easy, vegetables, easy. It's the proteins. And instead of going to the grocery store and buy whatever, you get your box and now you're ready to go.

You've got all your proteins, meal prep for the the whole week or whatever, half the week, maybe do it twice a week, and you're totally set. That's last night. I mean, I po I've been posting on my stories. I know you're not on there. you rarely are on there or what like that, but three lbs of butcher box ground beef, mushrooms, onions, and you know, three cups of white rice, and then that's what preps my first three first three days of the week. I'm eating that.

And those are just my anchor meals. Like I said, I'm I'm doing that one to two times a day, uh, every day, and then figure out the dinner and the stuff in between and that's enough to keep me in in check as far as my macros. Yeah. I will say though, last night, yeah. Hey, trivia for you guys. How many nuggets come in the butcher box nuggets bag? You mean the gluten-free nuggets? Yes. Yes. Yes. I'll make you guess 25. No, more than that. Right on.

Right on. Right on. Exactly 25. Exactly 25. Exactly 25. What? Wow. What? Wow. What? Wow. You know how I know that? Cuz you made a count because my my son eats five and I eat the other 20. 20. 20. I was going to say that's a pile of nuggets. You know how Yeah, I know. I have to have a plate just for the nuggets. And so, uh, how you how I got there? Yeah, I do. I'm barbecue sauce guy. Uh um I the way I got there was, you know, I would only do like 12 or 15 sometimes and then I started looking at the back.

I'm like, that's pretty much my my son has his five and then I have 12. The whole thing and then like, oh, it lands perfectly at 20. So, gluten-free nuggets are the best ones ever. ones ever. ones ever. Oh, they're so good. They're the best ones ever had. They're so good. Nobody comes close. I told you that. I like them better than nuggets you get from a restaurant. They're the best. They are the best. They are. They are. What do they put in there? I It's I don't know.

I think it is because they're gluten-free cuz they sit so well on it. Like a potato crust. Like what is that? That might be rice. Uh rice in the Yeah, Yeah, Yeah, that's what it is. What it is is that I could crush 20 of those and it sits okay. Like if I did that with other nuggets. nuggets. nuggets. Oh, I've done it with McDonald's chicken nuggets and it doesn't sit. Hey, it feels so good, bro. Yeah. What kind of chicken is in there? I don't know.

It was like a year ago. I remember after we had already we we first started talking about the Butcher Box nuggets a a long time ago, whenever it was, I had I went and I had McDonald's chicken nuggets just because I was curious. I was like cuz we're talking about how much we love them. I'm like, is that because maybe I haven't had nuggets in so long or is and I went and they were terrible. terrible. terrible. I had no idea. And my memory of McDonald's chicken nuggets as a kid was like amazing.

That was like one of my favorite meals. favorite meals. favorite meals. You know what's weird about McDonald's cuz I've had McDonald's recently, relatively recently. It's not that good, but if you keep eating it, Yes. Yes. Yes. somehow you want more of it. Yeah. Yeah. Yeah. You ever noticed that? It changes your palette. It's weird, dude. It's weird. It's like, it's not good. This is not as good as an In-N-Out Burger. Not as good, but then I keep eating it. I would communicate this to my clients.

And I, you know, it was, it was never so like I was never so aware of it as much as I was when I had to get rid of everything when the competing thing was how much like if you could just discipline yourself to eliminate that for a period of time. Going back is is is it's easy to not go back because it doesn't taste good. Now, if you allow it to go in and you're like, "Oh, that was good. Let me try it again." again." again." Yeah.

Your brain changes. Then you by about the third time is about what I have figured out. You crave it, want it, love it. It's back to that. Do you guys remember Superersiz Me, the documentary? That's what he said on there. Remember he went all McDonald's only diet and he said he didn't want it, but then suddenly he started craving it. Yeah. Yeah. Yeah. What are they doing? What's in there? Well, no, all that. I mean, it's to the point you said that mean are the best scientists are fig the smell, the taste, the texture.

Yeah. And initially you your brain recognizes the it's less quality. Do you know that that they have like uh they've designated like a certain percentage of their customers are I think called heavy users and they eat like like McDonald's every single day. There's like a customer they have Yeah. Yeah. Yeah. that makes up so much of their revenue because it's they're just whale super super crazy uh consumers. That's why. Yeah. This is interesting. McDonald's is designed to be addictive using a mathematically formulated trifecta of fat, sugar, and salt.

They call it the bliss point. Yeah, that's that's a there's a lot of science technology. technology. technology. It's not just McDonald's. Every every Yeah, they're all trying to uh utilize their their science. Do you just wait till AI I just think it's really crazy to your point though is like and if you've if you've ever stayed away from this stuff long enough and I mean I openly as a as even as a young trainer in my 20s used to eat fast food all the time. All the time.

time. time. Um and it was like a regular thing always in my diet. Like I didn't go a week without it. It was every week. Yeah. Every week, probably almost every day. day. day. Same. I was always trying to get bigger, so I didn't care. Yeah. Same. I was always needing calories. And so that was my justification about it. And it wasn't until eliminating it for a period of time did I realize just how Are there any foods from when you were a kid that you haven't eaten in a while that you have a memory of that it tastes really good, but probably doesn't.

I Mexican pizza from Taco Bell. I Taco Bell's now. Do you Now, can you imagine what it tastes like? I Yeah, I I remember going back to it. I was in my late 20s and I hadn't had it in years and I was like, I'm going to have that. I love that and it tore me up and it was the worst experience I ever had. It was so I never looked back after that. So, you know, cuz it was nothing like it was. You know what I had as a kid?

So, when I used to go to work with my dad, uh there were certain things he would let me buy and you know, if we stop at the 7-Eleven or whatever, you guys remember home run pies? pies? pies? I knew you were going to bring this up for some reason cuz I used to eat those too. too. too. Of course you did. I used to be a quarter. I used to get I used to get them on my way to school. Yeah, dude. And they had weird for weird.

Sometimes you'd get like the in, you know, that putty or whatever they put on the inside. Like sometimes it would be like more gelatinous. There they are. Right there. So it was like chewy and you're like, "Oh no, I got a chewy one." Yeah. That one in the middle, Doug. Home run pie. run pie. run pie. Yeah. And some sometimes Yeah. They remember they were they were four for a dollar, dollar, dollar, dude. They were twice at 7-Eleven. You could buy Yeah. four. And I right now I can picture it like the flavor and I I feel like it's good.

But I know if I weren't to go eat one right now I'd be like like like what is what is that inside of it? What is a gelatin thing? Gelotinous fruitlike substance. I mean it's not real. It's it's about as processed as it gets. They're out of business. Oh they are out of business. Home run is but those other ones are I used to get those too. Hostess for Hostess for Hostess for I used to get those on the left. What are those called? I think those are Hostess.

Oh you got Hostess? I also got the fruit pie. Oh the home run. Those home run pies over what I had. [clears throat] What was it? the their cupcakes that were the orange cupcakes instead of like the the the Oh, yeah. The the chocolate ones. Yeah. Oh, you're talking about uh um like zingers. Zingers. Yeah. I'd eat those, too. And those are not good now. No, bro. I went through a period of time when I was trying to bulk and I figured out calories. I didn't figure I learned about calories.

And so, my breakfast consisted of half a gallon of milk and a whole bunch of zingers. Like, protein, fat, carbs. Let's go. You know what is still good though? Uh little Debbies, dude. I was sitt in Alabama. I had some Little Debbies. Oh snap. This is still is still is still Oh, I loved it. It's instant diary. It It is fascinating though how uh how much it pulls you once it's in there. like once you've been once it's a regular even if it's like semi-regular but if it's something that's in the rotation of your eating how it has this crazy pull and it it requires that you sever that for and I wish I I wish there was some research on the time that it took to do that cuz there because it'd be nice to be able to give a client like just give me this I this is why I think the whole 30 is such a magical uh like number because I think in 30 days of eating whole foods and eliminating all this stuff is enough for that pallet to at least start to change and and notice Just like that.

Oh wow. Dude, how funny how funny is that? If you think back to the beginning, we tend to we try to think about or we tend to think that when food manufacturers figured this out was after the tobacco industry started to get regulated, right? Their scientists moved to the food industry. But it actually happened before that. You know, the first time they they tried to make a food addictive, Coca-Cola. Coca-Cola. Coca-Cola. Oh, yeah. Oh, yeah. Oh, yeah. Cocaine. Cocaine. Cocaine. Yeah. Yeah. Yeah. Literally the most addictive.

You imagine you imagine selling that the first time they sold they're like, "We're selling out. This is crazy you guys. People are buying this up like crazy. crazy. crazy. They were still using it in the formula just from the leaf extract, right? Well, see, don't you believe Okay, listen. listen. listen. When did Coca-Cola still have the flavor? flavor? flavor? I do not think that these scientists have figured I mean, listen. Okay, we not understand the supplement game really well because we've been around it so long.

What has been the one of the biggest supplement hustles ever is you change a molecule just a little bit so it's not legal? So, it's legal and then also then then they bard. You going to tell me you don't think that scientists have figured out things that that work like cocaine on the brain and co like they've done exactly that. exactly that. exactly that. Yeah. They were one of the biggest uh buyers I believe of of cocaine and then they would end up selling it to pharmaceutical companies.

pharmaceutical companies. pharmaceutical companies. Doug look okay. Trip off this you guys. Our great-grandfathers Our great-grandfathers Our great-grandfathers pretty I mean they could have very well have drinking drank cocaine Coca-Cola. It was in 1886. Lucky. Lucky. Lucky. How much cocaine? Yeah. But I bet it was so minimal. I bet it's not much different than what we drink today. No, no, no. Hold on. I want to see how much cocaine was in the original Coca-Cola. original Coca-Cola. original Coca-Cola. Like, is it like are you getting are you Who needs caffeine, dude?

They Well, I mean, I had co I had caffeine in there. It wouldn't be profitable It wouldn't be profitable if they had a lot, bro. Come on. Huh? It was an eight. Remember, this is back then. 8 to 10 5 to 10 mil to 9 milligrams of cocaine per serving. I don't know. I don't know my cocaine. Is that a lot? What is that in like a Hey, low key. I was I was waiting for Adam to give us the break. Yeah, I know. The breakdown.

Stupid, bro. Stupid. Well, I thought you would have known. Stop. I thought I may. I don't know. This is If it was weed, I would 5 to 9 milligrams. How much cocaine is in the typical line of cocaine, Doug? Google that. that. that. That say he's for sure being watched by the FB. I just want to see how many Cokes you had to have. Yeah, me too. I'm used to that. Be interesting. It'd be interesting to see. So, that says 5 to 9 millig per coke.

Yeah. How many milligs of cocaine are in the typical? the typical? the typical? So, milligrams rather milligrams. Yeah. How many milligs would be a typical AI is having some trouble with his I can't answer that. No, it's definitely sending you over to the FBI right now. Uh oh. Wow. Right away it gives you it gives you an it won't give you an answer. There is no amount that can beat. Wow. What give you an answer? Yeah. Scummy. Yeah. Scummy. Yeah. Scummy. Scroll down. See what that uh how long.

What is Oh, it's an eightball. Yeah, it's an eightball. So, we get Well, eightball is What is an eightball? Because that's what you would buy, right? right? right? That's amount of It's probably eight grams would be my guess. How many grams? This is my guess because I don't know. That's Google's cracker. Okay. 1/8 of 3.5 g. So, this was so 3500 milligrams. 3,500 mg. Now, I'm not You know what? Let's not do this because I don't I was about to ask how how long does it take to go through an a night?

I'm looking at Adam. Adam, did you know the answer to like in one night, you know? Wow. Wow. There wasn't a whole lot of cupcake. I'm sure though. Listen, I'm sure that's not a lot. If if you're telling me that an eightball is 3,500 milligrams and they and they only had How many cups? You have to drink a lot. a lot. a lot. So my So my point to you is I would argue that the caffeine they put in it now probably stimulates you as much or more than that that cocaine does.

Well, it had just as much caffeine back then. then. then. Did it have that? Did it have caffeine back then? back then? back then? Yeah, it did. Cola. They put K O L A leaf or whatever plant and that has caffeine in it. It had both, bro. Yeah. Yeah. Yeah. So, you had the cocoa and the cola. They were They were giving it They Is that Is that how it got its name? Oh my god, dog. You just blew my mind. That's why it's Coca-Cola. That's pretty sure.

Yeah. Yeah. Yeah. Wow, bro. Wow, bro. Wow, bro. They literally named it cocaine caffeine. That's what they called it. Yeah. Yeah. Yeah. Wow. Dude, Wow. Dude, Wow. Dude, just just be obvious with it. Just call it what it is. So, 388 So, 388 So, 388 bottles of Coke would have given you an Aball. Aball. Aball. Oh, yeah. That's That's crazy, bro. That's crazy. Yeah. The cocoa leaf and cola the cola nut. Yeah. Wow. That's why they call it cocoa. cocoa. cocoa. They call it medicinal ingredients.

Now, do they now uh do they today add caffeine to it, though? Yeah. Yeah. Yeah. Yeah. So, there's So, that's my point is that what it probably had a small You think they added more caffeine because they got rid of coke and probably bumped caffe they probably found that we could take we could that stimulating effect that we're getting from that little bit of cocaine. We could probably double or triple the caffeine and give people Don't they they derived some kind of extract from the leaf still so it gets the flavor because I I I remember that was like part of the flavoring that people were like pissed when they changed the formula.

No, it does not have more caffeine. In fact, it's believed the caffeine levels were much higher. Bro, they were drinking some Coke, bro, back in the day. day. day. Wow. Wow. Wow. Like they were Hey, those factory workers were getting were getting after it. it. it. Yeah. Yeah. So, next time next time you hear stories from your great-grandfather, we used the one. So, a Coke has 70 millig of the original recipe. Today, a Coke today would be like 20. like 20. like 20. Yeah, cuz that's like that's Jolt numbers.

numbers. numbers. No, Jolt's less than that. Jolt's like 65. 65. 65. Jolt was really high. I thought Jolt was 70 numbers. 70 numbers. 70 numbers. I know. I thought Jolt was No, Jolt was low. That's That's a Red Bull. Red Bull's closer to 80. Is Is Red Bull 80 or 120? There's a 90 and then there's a 120. The bigger can. bigger can. bigger can. Okay. Okay. Okay. Yeah. Wow. Is that really Oh, no. Look at Jolt, bro. Oh, 71. You were right. Yeah. Okay. Okay.

Yeah. So, that So, basically, it was like a Which remember we used to trip out about Jolt being like, "Oh my god, there's so much caffeine." Imagine Jolt with some cocaine. Wow. Wow. That's what they had. Imagine a Jolt with a little bit of cocaine in it. So wild. So wild. So wild. That is wild. That's wild. That That was like a regular dream. I want to play Nintendo real fast. You know what though? Hey, when you when when when when you work the way they probably worked, you know, you burn that [ __ ] off.

[ __ ] off. [ __ ] off. I mean, you're 12 years old, you're working in a factory for 16 hours, hours, hours, building stone walls, you know, you're like, you're, you know, you're you're you're working in a cold. I mean, you know, like here, drink a Coke, kid. Coke, kid. Coke, kid. It's the only way you're going to get through this. through this. through this. Have a little cocaine and caffeine. We got we got you covered. This is how you can do it. I was talking to a buddy of mine.

He was asking me asking me asking me like my history in the fitness industry and stuff like that. And he's like, "Oh, you really got into it when you're a kid." I'm like, dude, I used to create my own supplements. I remember there was that more than one time as a kid when I did not know. Listen, I'm not a chemist, but I thought I knew what the hell I was doing. I would combine supplements trying to create new, you know, effects or whatever. or whatever.

or whatever. You still do this. There I know I do. I'm smarter about it now. Nothing's changed. changed. changed. I haven't overdosed a long time. You have a lot of practice. Actually, recently I did. I I There were more than a couple times, man, where I took a concoction of supplements and I was just praying. Let's be honest. as much. You You recently had to go to the doctor not that long ago. I did once. I did. I know. That was my bad. That was so bad.

Dude, you were having like heart palpitations. No, it wasn't bad, dude. I gave myself almost serotonin syndrome. Yeah, that's what it was. That's what Oh, dude. I So, speaking of like nostalgia and like uh uh there was this fun fact like in Santa Cruz of all places, like the Pizza Hut that was there like back in I don't know if it was in the [clears throat] uh early 80s or '7s or whatever, but um they were actually responsible for the first um online order that's ever like in Santa Cruz.

Cruz. Cruz. Yeah. One of the first companies that actually like put uh you're able to order a pizza online. Wow. Wow. Wow. Yeah. I didn't know that. I was like, I mean, it makes sense. We're so close to Silicon Valley. Oh, okay. Oh, okay. Oh, okay. So, that makes sense. So, it makes sense that it would be the first like.com business that did it. Pizza, one of the simplest things that you can order. So, you don't have a huge crazy complex recipe or code behind it.

Yeah. And ironically, one of the only business like it's just out of business now. now. now. Well, did you know that was it Pizza Hut? One of the first companies to sell pizza or food uh for Bitcoin. And this is back when there was I read this story about this guy who bought a pizza with like 10 Bitcoin because it were worth nothing back then. No way, dude. And he could be like millions of dollars. dollars. dollars. Sell it as height. Oh man. On May 22nd, 2010, programmer LLO Hex made history by buying two Oh, it's Papa John's pizzas 10,000 Bitcoin.

Imagine that. Telling that story. Oh, in 2010 it was valued at $41. Right now it's a billion. He bought two pizzas for today's dollars. A billion dollars. Wow. Wow. Wow. That's insane, dude. Wow. Wow. Wow. Yeah. The legendary transaction celebrating. celebrating. celebrating. I wonder how many people have actually like really truly held. There's so much flipping going on. You guys know I was you I've told you guys before and I'm not making this up. I was this close to I feel like everybody has that story.

I don't know. Oh, I don't know. I had a client Mark um and I had that story for Google. I remember when Google I had a client that was telling me go buy it. I think it was like what was it? $33 or 16. What did it open at? Google came in came out at under 50 bucks. Yeah. But were you buying shares at the time? Stocks? time? Stocks? time? Stocks? I was just I was interested in it. Like I was just getting started cuz I was this close.

He's like buy He's closing me on it, selling me on it. He's a libertarian. I'm like oh this is interesting. And you know what made me stop? He goes you have to buy an external thing called a wallet. I'm like too much work. Yeah. I was going to put $1,000 reserve which would be worth $100 million. Yeah, that was I was going to put like $1,000 into Google when she told me to go do it and I was just like but even then I was just like thousand bucks on this thing I don't know and yeah know of course I feel like everybody has that story but my point is that and this is the same argument like we we were talking earlier about index funds you know very few people I I actually looked this up it's like crazy number actually hold stocks for that long.

I know. So it's like you everyone always everyone always talks about like oh if you just like if you just hold it if you just hold that and just keep going index fun. Yeah. But the average person doesn't hold it for like I think it's under a year is the average person and then like the long is like a couple years. So when you people do these historical runs it's like yeah but no nobody buys Bitcoin in 2010 and holds it till 2025. till 2025. till 2025.

Let me put it this way. It's worth a billion dollars today. Look at this for the average the average holding period of a US stock is now roughly 5 and a half to 10 months. months. months. So I I never sell never good or bad. I just don't I just leave it. I pretend like it doesn't exist. It just sits there for there for there for and listen that is down from the the average of five years in 1970s. Wow. Wow. Wow. In eight years I see.

So a lot of these people they always love to do these runs like if you just have an index fund and you put it in there for the last 15 20 years you'd be this wealthy. It's just like nobody does that. I know. Yeah. Nobody does that. Nobody holds that long. No, I know. So, it's really it's like so my point is like the Bitcoin thing. It's like, you know, there's so many of these stories. It's like, yeah, but how many people actually bought like that?

You know, who's that meme guy who who who held and everybody was trying to get him to sell. He and he did Doge. He was the he was the the the the kid who like leveraged all his he he took out all his money on credit cards and he and he Eli, I know Eli knows who this is. talking about about about who's the who's the doge kid who who who who who leveraged all his money and bought all this doge and he wrote it. He's like a cat cat something was his call sign or [ __ ] whatever his whatever his whatever his what's his name?

He's going to find out. I believe he he was big balls. big balls. big balls. Yeah. No, but there was a dude he wrote he wrote he wrote it to like tens of millions of dollars and then I think he wrote it all the way back down to like because I don't think is Doge worth what's Doge worth now? Nothing. Nothing. Nothing. Kid made five. No, no, no. Doug's Eli's googling it right now. right now. right now. Yeah. Yeah. Yeah. Oh, yeah. I've been uh there [clears throat] was a whole documentary there was a whole documentary on him on on Netflix.

I don't know. Well, while he's looking that up, I just pulled something up. Uh there was a large 2026 2026 study where they took 6,441 samples across 14 popular peptides from research chemical companies. Okay? So these aren't the legit like this is not like going through our people at mpormones.com where they work with the FDA regulated compound pharmacy. These are the research chemical companies. So they they tested over 6,000 samples. 41 to 71% failed basic quality criteria. Yikes. Yikes. Yikes. Yeah. more than 50%. Yeah. 41 to 70 71%.

And it's typically dosing or a compound. So it's either underdosed, overdosed, or or you're getting BPC, but actually you're getting some. Okay. Where else could you have screwed up? up? up? Oh, well, it could be have toxins in there. Okay. There's some of them measured high levels of uh of heavy metals. metals. metals. Some of them had endotoxins, which So what I'm saying like where what do they not where where do they not miss? They missed on everything. Yeah. Yeah. Isn't that crazy? So, it's a throw huge.

So, you you you again go save save money. Go gray market and and and you know, roll the dice, dude. Roll the dice with something you're injected to. Yeah, I know. No, thank you. And now, Doug, our our partners at MP Hormones, they're having uh where they do the raffle, right? Yeah. Uh what what raffle? So, yeah, this month, let me pull that up. So, what they're doing to do is a a raffle. So, first off, you can get a free 10-minute consultation. Everybody gets a free 10-minute consultation.

consultation. consultation. And when you do that, you get raffle entry. The raffle will give three membership uh sorry, three free memberships and 10 free essential labs. Wow. Wow. Wow. This month they're giving away. So, when you go to npormones.com, use the code mindpump 365. mindpump 365. mindpump 365. Everybody gets a t 10-minute consultation, which is free plus a raffle entry. raffle entry. raffle entry. And a raffle entry. And then three people this month will get three will get a free membership and 10 will get free essential labs given away this month which is pretty cool.

That's super cool. Sick. Yeah. Oh yeah. Go check that out. Calera Lab is the best skin care you'll find anywhere. They have something called the hydro layer. This visibly reduces lines and wrinkles. It firms and tightens skin and it minimizes the appearance of things like pores and it evens skin tone. It creates or produces all day hydration. It's non-greasy and it absorbs instantly. Now, many companies use retinol, which is aggressively speeding up cell turnover. This can cause things like drying, peeling, sun sensitivity. In fact, you can only use it at night.

But the hydrolayer is anti-aging while still reinforcing the skin's natural moisture barrier while supporting your microbiome. Budget anti-aging creams rely on heavy oils and butters that sit on the skin and clog pores. Now, the hydrolayer uses peptide growth factors, plus a hydration matrix that holds on to 5,000 times its weight in water. Patent pending exoomes deliver 20 20 times more activives into the skin. You can use it in the morning and at night. Zero irritation. You got to try this stuff out. It really works. Go to calderab.com/mindpump.

calderab.com/mindpump. calderab.com/mindpump. Use the code mindpump20 for 20% off. Back to the show. First question is from Delissa Perez 85. How many rest days should you incorporate weekly if you strength train? [clears throat] Well, this depends on the intensity and the volume kind of the structure of your strength training. But a good rule of thumb is if you're doing more kind of a traditional strength training routine where let's say you're working your whole body or maybe half your body or something like that, most people would do best by having more rest days than workout days.

Okay? Okay, so if you look at your whole week, uh, 3 days working out, 4 days of rest for most people, this is a good formula. Now, you could also work out every day, but what it would look like is that same total volume spread out throughout the whole week. So, the three workout days, I would just take that what I'm doing each of those days and split it up over the five or six days. And so, I'm doing a little bit uh every day. This is what our MAPS 15 style workout programs uh look like.

Mhm. These programs are essentially one or two lifts every day. So, you're working out every day, but it's so little uh that it doesn't overtrain you. And people get really good results uh following a routine like that. Just keep in mind that we don't we don't build muscle in the workout. That's the the signal. And if you train hard for an hour in a day is a loud signal to build muscle. It's the day off and the time that we rest and eat and recover that we build the muscle, right?

right? right? And so just kind of logically working through this. If you have a hard day of working out, you want at least a day of recovery for that. I would think at least that because that's where the muscle's being that's where the muscle is being made is in that recovery time, not from the hard workout. And I think this is the trap that so many people fall into is they attach the building muscle part to the actual training aspect. And so they think the more I do, the more muscle I'm going to build.

And that's not true at all. If you if you're if you're training hard 5 days, six days a week, it doesn't give the body enough time to recover and adapt from all that training. So you get st it doesn't mean you can't be fit from that. You you'll get good at exercising that way. And I think this is also part of the trap is that you'll see yourself get good at doing that workout if you're doing it 5 days a week hard all the time. But the body will stop adapting and changing, which is what most people are chasing when they're strength training is trying to build or sculpt or change their body.

And so And so And so it's just too much for most people. Yeah. Yeah. Yeah. Next [snorts] question is from Abidnam 156. What should a freshly qualified PT do on their first day to gain clients, overcome fear of rejection, etc.? Uh this is it's the it's the simplest yet most difficult thing to do. So here's what you do. You're a brand new trainer. Go out into the gym and make friends with everybody. Talk with everybody all the time. First off, the only way that you'll overcome the fear of rejection is by getting rejected a lot and practicing and no and being okay with it.

That's the only way you'll get you'll get rid of that. And to gain clients, if you become the mayor of your gym, uh this will make the odds uh or increase the odds you'll get clients dramatically. And this is how I would teach uh my trainers. Go out in the floor. Go talk to people. If I see you sitting around and not talking to somebody, you're going to be in trouble. Go talk to people. Spot people. Ask them about their day. See if you can wipe up after them.

See if you could rack their equipment for them. Ask them about their day. See what's going on. What are they working on? Um just become friends with everybody in the gym. And once you do this, and it doesn't take much. If you did this over a couple weeks, before you know it, you're going to see a lot of regulars that know you and you're that guy or girl. uh makes get becoming that's the entire focus of the very beginning. I mean it's get out of your own comfort zone and be accessible uh and and be friendly and and try to meet as many people as possible within that built-in uh setting where it's like leads are everywhere.

And if you start looking at it like that, it's like you, you know, you just start, you know, befriending everybody, eventually uh somebody's just going to approach you uh for help with something and and you'll help them and then word spreads and you built a business out of it. Well, another way to look at this is that if you're a brand new personal trainer, you are at the learn phase of your career, not the earn phase. And so, a majority of your focus is actually not necessarily on getting clients.

It's actually just getting people in front of you. So, don't be afraid to take people for free. If you go if you have a a potential five or eight hour day you can work and you're not putting bodies in front of you for free, you're missing out on that all that time. You're wasting your time. Yeah. You need to be learning right now, getting good at your craft and your skill. And yes, it'd be nice to be getting paid from clients, stuff like that, but that's not the focus.

The focus right now is the value of learning and practice and getting people in front of me. And so, I would rather not get paid and be practicing on a person in front of me than to be trying to get paid and not getting anybody in front of me. And so, focus more on the learn part of that is like I don't care if it's uncles, aunts, friends, cousins, you know, people that you just walk up to and like get people in front of you and practice your skills.

through that you'll get good at prospecting, you'll get good at communicating, you'll get good at sales and so focus on the learning part of this this building phase and then the earn piece will come along. along. along. Totally. Totally. Totally. Next question is from Miller Kev. I keep hearing that taking a GLP1 causes muscle loss. Is that loss greater than the loss of on any other calorierestricted diet? What does the research say? No, it's not more than the loss on a calorie restricted. There might actually be the research suggests there might be a muscle pres uh uh however minimal.

Um so so to be clear GLP peptides um don't cause muscle loss. There is no mechanism by which they tell your body to burn muscle. There also really isn't a me mechanism that tells them uh to burn body fat. Now, I know they'll say um you know it stimulates this receptor which tells the liver to burn fat, which is true, and it does cause a reduction um in fatty liver through that process. But if you're not in a calorie deficit, nothing happens. So, if you take a GLP and you eat in a calorie surplus, you're not losing any body fat.

What's happening, uh one of the main ways that it works, it's not the only way, it does other stuff, too, is that it causes you to eat less. Um and now, if you eat little enough and you don't strength train, you lose muscle. This is how your body adapts to a reduction in calories is it tries to slow down in essence its metabolism and muscle is expensive tissue. So it pairs it down. That's what's happening in the data. When you read the data that says 25 30% 40% of the weight loss came from muscle.

What you're looking at is they took a GLP they ate substantially less calories. There was [clears throat] no strength training. They weren't hitting protein targets and so the body just tried to adapt to the low calories. I'll tell you why it's perceived that you lose more muscle on a GLP1 than the average diet is because if you take a client who let's say eats 3,000 plus calories on a regular basis and you ask them to restrict down to 2,000, that is like white knuckling for them to do that.

And most people will fail and won't be able to do that. They'll either end up eating 2500 calories or they'll have some good days at at that 2,000 calories and then they'll overeat another day. And so when you think of someone who's typically dieting, that's kind of the patterns they fall on. You take somebody on a GLP1 and eating 1500 calories is easy. A thousand calories. So no restriction. This is why there's this perception of GLP1s make people lose muscle. It's like, no, GLP1s make eating very little food very easy.

And so the person who would struggle to only eat 2,000 calories could easily only eat 1,500 and be consistent with that because of the GLP1. And so and that is a quick recipe for losing a ton of muscle. So this is why I think people think that is that oh my god GLP1 people make it makes you well no what it does is it makes eating hardly any calories really easy and if you eat hardly any calories consistently you will lose a ton of muscle. Next question is from casein malo23.

When I was on bodybuilding prep eating the same meals every day at the same time it seemed to help keep my results steady. Now, outside of prep, if I want more variety in my diet, is it still all about calories in versus calories out, or does the body actually respond better to eating the same kinds of meals or sticking to consistent timing patterns even when I'm not in a strict cut? Okay, so physiologically speaking, uh there's really no difference here. Um but behaviorally and psychologically, there is a difference.

So, we talk on the show about palletability, which uh plays a big role in how much you eat, right? If something's hyper palatable, you'll eat more of it than if it's not so palatable. Uh meal prepping or eating the same food every day reduces palatability. Even tasty meals are less palatable when there's less variety. Okay? Variety adds to palatability. So behaviorally speaking, eating a wide variety of foods and trying to stay within your macro and your calorie count, even if they're whole natural foods, it's going to be more difficult than eating the same thing every single day, all other things being equal.

Not to mention, having a variety of foods makes it more difficult to track, you know, what you're eating and the right measurements and that kind of stuff. That being said, nobody wants to live uh where you eat the same food every single day. So, I'm not advocating for eat the same stuff all the time. I'm just letting you know the difference between the two. Variety will make it more difficult to eat the right amount of calories and proteins all the time. But it also variety, what they call the spice of life, it does make things a little bit more enjoyable.

Stimulate uh your hunger as well. Like yeah, with that famous study where or was it a study or it was just an experiment where he was eating um ice cream out of Yeah. out of a sink and then had to have fries. uh which then restimulate his appetite to eat the rest of it. But yeah, so there's that kind of a factor that you have to consider that you know uh different types of foods will kind of like spark that um that hunger signal again. But um yeah, it's it'd be unreasonable to think like I'm just going to eat the same bland, you know, [snorts] know, [snorts] know, [snorts] food [clears throat] sequence like to eternity.

My advice uh for a person like this is and it's funny you brought this question up and I I just brought this up earlier was talking about the anchor meals. Yeah. meals. Yeah. meals. Yeah. Like if you're somebody who has experienced bodybuilding prep and you see the value of man eating the same thing consistently at the same time and all that like that which uh I can totally attest. I see it. I saw the value in it too. It helped me stay super consistent and dialed and all these great things.

At the same time I do not want to be weighing, measuring, prepping food for the rest of my life. uh forever. That's just ridiculous. And so what does that happy medium looks like for me? Well, what it looks like is I prep uh my anchor meals just it's not a ridiculous amount. It's nowhere near what coffee and I'm also not even by the way measuring to the tea. I know what about a cup looks like. I know what about 6 to8 ounces look like. And so I am cooking enough meals that cover where for me that's like my first my breakfast and my my lunch that I'll have here.

So, if I got those two covered, I can always get you, you know, a crisp power snack and a protein bar in between and then I make dinner at night. Like, that's that makes life so easy for me to stay within my kind of boundaries. And then also have variety. Dinner is always being cooked differently by my wife and it's a different thing every single week. And so, there's variety there. Uh, I can choose the different things that I like to snack on in between there.

So, that's variety there. But, I have this for the week. I've got these two meals that are very boring and the same thing, but so it kind of gives me this happy medium. That's how I eat. I I I'd say it probably be a good idea like 80%, you know, kind of prepped, same stuff. 20% have the variety through. That's exactly how I eat, Adam. It's like I have my specific meals you see when I eat here. And then 20% of the time, uh, there's some variety in there.

Yeah. I'm probably 50/50. I'm probably I'm not I don't know. I wouldn't even say I've got 80% prep. I wouldn't give myself that credit. I have just I have enough prep. The way I look at it is I prep enough because I know my own behaviors and habits. I know that if I don't have my first meal here prepped, either one, not eat completely and go and then I'll eat something, have a bad choice. choice. choice. Um, or I'll door dash something uh that's not a good choice or is ridiculously expensive, which is part of what motivated me to get back on it.

And so I I know that's my So I would look at my my client or I have my client like look at your diet. Where are your most challenging meals? That could be one, it could be two, maybe it's three, I don't know, but whatever that is, it's like, okay, have those prepared. Then the rest, you can figure that out. And so it looks like about half and half for me is is prep. The other half is on the fly. But on the fly, I can make the choices.

All right. I know you like that episode. If you did, check this one out. Shredded, ripped, defined, singledigit body fat. body fat. body fat. Yes. Yes. Yes. You want to get there? Let's talk about it. it. it. Difficult. And is it worth it? That's a follow-up question. Yeah. First off, we got to say that, okay, so singledigit body fat, obviously body fat percentages, uh, that could be represented by one digit, like 3%, 5%, 6%, 9%. That's, uh, ripped for men. For women, For women, For women, add 10%.

add 10%. add 10%. Yeah. Don't Yeah, exactly. Go you go up about