The #1 Reason You Keep Failing at Fitness (It's Not What You Think) | Mind Pump 2841

Key Takeaway

Stop making fitness about how you look—it's the fastest path to failure. Instead, build a complete relationship with exercise by focusing on how it makes you feel, improves your energy, reduces stress, and supports you through life's challenges. Track your sleep quality, mood, strength gains, and pain reduction. When you connect these dots daily, consistency becomes natural and sustainable for life.

Episode Overview

A deep dive into why appearance-focused fitness goals lead to long-term failure and how to build a sustainable relationship with exercise. The discussion emphasizes connecting fitness to multiple benefits beyond aesthetics—energy, mood, stress relief, strength, and consistency—rather than fixating solely on the mirror or scale.

Full Transcript

Transcript of The #1 Reason You Keep Failing at Fitness (It's Not What You Think) | Mind Pump 2841 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

One of the most guaranteed ways to fail long-term with your fitness success is by having the wrong motivation. By the way, this motivation I'm talking about also happens to be the most common one. It's the one value everybody focuses on. It's how you look. Don't make your fitness about how you look. It will make you fail almost every single time. God, it's so hard. It's so easy to say. I think that's so easy to say that, but it's so difficult I think for totally for all of us.

I don't not just uh our clients. I think it's it's tough to not um I mean, at least personally, it's it's taken it's taken it's taken most of my fitness journey to get to a place where I feel like that's not a a focal point. I think that you we you look at yourself in the mirror every day. It's it's typically what motivated you to get your ass to the gym to make change is that you saw something you didn't like and you know that making better food choices and going to the gym is going to fix that or change that and so initially most always it's the main motivation that got you started.

So hard to get somebody to move from that from that from that 100%. um in the world uh and I say the world like media um social media advertisers advertisers advertisers uh this is the part that they focus on not just with fitness but uh everything tells you that this is so valuable that how you look is so important and so valuable and it's going to give you all this success and happiness uh and that it's so much more important than all these other things. Um, the way I like to communicate this because when I'm on podcast, other shows, uh, oftentimes this topic comes up and, um, when you're looking at something that you want to do for the rest of your life, because ideally, ideally, ideally, if you're like, I want to get in shape, uh, you probably want to stay in shape, right?

Ideally, you would want to be able to do this for the rest of your life. Well, that's a, um, for lack of a better term, that's a relationship with something. Anything you do forever, uh, or until you die is, um, a relationship. And it could be an unhealthy relationship or it can be a healthy one. And in order to have a healthy relationship with anything that's long-term, it has to be complete. It has to be a to like a complete understanding understanding understanding of what this is doing for you and why you do it.

Uh so how you look is definitely a value. So what what we're not saying is that working out to change your appearance has zero value. That's a real value obviously. Like if you're fit, you look fit. Uh and looking fit uh there's some value to that, but it's not the only value. It's actually one small piece of the value that uh fitness brings you. And as you do it, the longer you do it, the more you realize it's actually a smaller value than many other values.

And uh the example I'll use is like like let's say that you are consistent in your 20s and 30s and 40s and 50s. At some point, how you look is going to not be as good as it used to be. I don't care how fit you are. If you're super fit and 65, you're not going to look as good as you did when you were super fit and 35. So, at some point, this is going you're going to have to face this reality of uhoh, how do I stop what's uhoh, how do I stop what's happening here?

Uh no matter what I do with my fitness, um I'm looking older. Um and uh boy, that can that go uh sideways. So, you have to develop a complete relationship with fitness for this to be something that will take you through all the difficult times. All the times you feel sick, all the times you may be injured, maybe the times you can't work out hard because you've got a new baby or because you're stressed uh or you can't be as consistent um because of life uh things that are going on.

What's going to take you through those times is not what the mirror says. Uh it's a complete picture of all of the values that fitness brings you. And good trainers know this. And this is what I would focus on with my clients. I actually had to point these things out to my clients. Yeah. Because if I didn't, it's like they totally missed them. Yeah. And I know it's extra hard too with younger clients uh to really express express express um you know, thinking about all these other metrics to focus on uh because they could kind of just rebound and they can get away with a lot more in terms of like sleep and uh energy uh and less responsibilities.

But uh you know and I could I could pretty much communicate this to older clients like eventually they'd come in still very very focused on how they look and that's what that got them there. And so that's pretty common for anybody coming into the gym. That's like the number one selling point is really to like build like change and improve your overall aesthetic. But, uh, to get to that place where you start paying attention to all these other, um, you know, benefits that you're going to receive from going through the process, like you just have to get in and and experience it yourself.

And then, uh, it's great to have a trainer to actually point these out cuz people are pretty oblivious. Oh, I think it's almost it's almost necessary because most of these people don't have a a a relationship yet to your point of like relation like a healthy relationship with all these other metrics that a trainer helps you connect the dots to. I mean, I'd say half of my conversation with all clients daily was this was because they're they sign up to your point to lose 30 lbs or to look a certain way.

That's everybody, right? That's that's everybody. and and and of course you want to let them know that that we'll get there and and and you know you you never have a client if you try to tell them you're that's not the focus and like you know so you agree to that like yeah we'll we'll definitely get you to lose 30 lbs in shape and then from that point it was my job to help them connect the dots to all the other things but it wasn't like a one-time conversation it was every single time we met because they're still fixated on the 30 pounds or the how they look in the mirror and you're going, "Well, how did you sleep yesterday?" And, you know, "How has your energy been at work this week?" And how's your mood been?

And how's the libido doing? And like, so you're having to like, you know, constantly connect those dots for them. And it wasn't again, it wasn't like just one time I'd say, and they'd be like, "Oh, yeah, you know, I feel pretty good." And then it's like, "Oh, I never had to bring it up again." It was like I had to every time, you know, oh, the scale didn't move. Yeah, but what about this? How's How's How's your strength? What about your pain decreasing? All these types of There's so many things, too.

I think people are just like waiting for that moment that they have a little bit less body fat. Yeah, it's crazy because um I've you I've brought this up at least a dozen time on the podcast. But by the way, what we're talking about is a feature of human psychology. It's very interesting. It's that what you don't focus on, you actually don't see or notice. There's this there's this video and maybe my editors can put it up and I'm going to give it away so it's not going to work on you, but it's the gorilla.

Yeah, they've this is something that uh you if you've taken any psychology class over the last 40 years, you've seen this video and it's literally there's people passing a basketball back and forth. I think there's like 12 people and the professor in the beginning of the video says count how many times the ball is getting passed back and forth. And so you count that you keep going 1 2 3 four and he says at the end of it he goes I'm gonna ask you how many times the ball was passed.

So he comes out at the end and he doesn't ask you that question. Instead he says did you notice the gorilla? And you're like what the heck are you talking about? They rewind the video and a guy in a gorilla suit walks through the group passing the basketball like stops and then keeps walking. Yeah. And now a majority of people, I think it's like 80% of people don't notice a dude in a gorilla suit walking through because that's not what you're focusing on. So if you're focusing on appearance, you actually don't notice don't notice don't notice all these other incredible benefits.

I got on a call with one of our uh coaches uh and their client relatively recently, which I love doing, by the I love uh hopping on these calls. We have trainers that work with clients now. And I I forget how much I miss uh working with people. But I get on this call because this woman had hired one of our trainers for a year. Uh and I would say our average client hires our trainers for 9 months to a year, I would say. So I get on there and she'd been doing this for a year and she had all these fitness goals and she was frustrated because she hadn't really hit uh these fitness goals that she had.

So, I get on the call and we start talking and it turns out uh over the last year she had a surgery um on her upper uh midback area. She's had some very stressful life things life things that had happened during that period of time. And so, we're talking about all these difficult challenges that she's gone through over the last year. And then we talk about what uh it used to look like for her before she worked with a coach. And she's like, "Oh my god, every holiday season I would gain like 10 pounds.

And every holiday season, I would just be super seditary and this and that. So, as we're talking and I know I know as a coach uh what I want to say, but I'm trying to help her kind of realize this, help her come to the conclusion herself. Yeah. And so, it turned out it's like, how do you think you would have done this year had you not worked with a coach? Yeah. coach? Yeah. coach? Yeah. And her face was like, "Oh my god, like this would have been horrible had I had the surgery, gone through those stressful things without working with a coach.

Oh man, this would have been horrible." So I said sometimes progress looks like not going backwards or or or progress looks like man I'm going to the gym because uh this is just alleviating stress. stress. stress. I'm not yeah I'm not getting muscle right now because I'm going through this terrible thing but it does make me feel better. better. better. Mhm. Mhm. Mhm. And that's what's and that's what this season is about with fitness. And when you start to view fitness in this more complete way you won't stop.

you won't stop because uh whatever happens in your life, it makes things better versus uh I'm always trying to change uh how I look. I'm always trying to improve. By the way, if if you're successful here, I'll give you the flip side of this coin. If you're successful with hitting your fitness goals, then what? Because this is the other side of that coin. Sometimes, not often, but sometimes people are so disciplined and so like, "No, I'm losing 30 pound. I'm gonna get shredded. I'm gonna look amazing." then they actually accomplish it and then they're like, "Uh, I don't have the motivation like I'm here.

What do I do now?" now?" now?" Yeah. Yeah. Yeah. Um and uh and that's because you put um all your eggs in that one basket and you're not you're not really developing this real understanding of what it's doing for you. you. you. Well, yeah. And you you don't real you're so fixated on that and then that doesn't fulfill this hole that you have and you never made the you never gave yourself the opportunity to connect the dots to all the other things. So, you know what what is this all for?

Yeah. Yeah, Yeah. Yeah, Yeah. Yeah, I sacrificed this whole sacrificed this whole year to look like this to be this and it's not as good as I and it's not as good as I thought it would be and I feel like I missed out on all these things. And so you're like f this. And I mean you've seen I've seen a lot of people that's happened to where they they end up going they go back because they're just like why did I do all that if this wasn't as rewarding as I thought it was going to be.

be. be. Totally. And then what happens by the way is uh when you do this the right way. And so what what we're saying essentially and I'll take a step back is this should be a very uh high focus for you if this is something you want to be able to do forever. If you want to have a relationship with fitness where you're just a person that works out and you're just a person that uh values eating healthy eating healthy eating healthy uh in a real way, right?

Not an obsessive way, but in a real way. This what we're saying should be very high priority because this is how you do it. The way you don't do it is by looking at the scale, looking at the mirror, um looking at the metrics uh like macros and calories and how much weight is on the bar and that's all you focus on. Uh that's not uh how you do it. I was training a friend of mine over the weekend uh and he's a very successful, hardworking guy.

He's a doctor, ER doctor, and his approach to fitness uh has always been this kind of like I go I go real hard, right? You know, typical like high achiever type thing. And so we're working out and he's like, "I didn't realize you could just feel good after working out." And I didn't realize like I didn't have to like beat the crap out of myself. And I'm pointing things out to him because I've only trained him now three times. And you know, we've we've added weight to the bar each time cuz that's what happens when you first start working out.

And he but he wouldn't have picked up on it by the way. But I'm showing him like, you know, you did five reps last week. Today you just did 10 reps. He's like, "Oh my god, I'm not even getting sore. Like this is super wild." and he came to one of his workouts uh because he's a doctor so he'll lose sleep sometimes because of work and stuff. He came in, he was super tired and uh the workout looked very different. It was like uh you know correctional stuff.

We're doing some belly breathing uh some work on the TVA. We're doing you know quadriped. These are all like correctional exercise type stuff. And uh you know I'm like, "How do you feel? How do you feel?" He's like, "Man, I feel really good." And I'm not like killing myself. Uh and and I'm explaining this to him. I'm like, "Listen, I'm I'm I'm going to get this for you. I'm going to help you figure out or understand like this uh is something that you could do forever only if you understand how to use it properly and what it does for you.

If you don't do that, you're always going to struggle." struggle." struggle." Well, I think that's a sign that you've started to because you might someone might be listening wondering like, you know, have I connected those dots or I your workouts will start to shape and look different. Totally. I mean it it's uh and I'm sure the audience has heard me say this many times like that it took me a long time to get from this like on or off either I'm like my workouts like otherwise it's a waste of time.

Yeah. Otherwise, it was a waste of time. We're like simply and I and I say that one of the, you know, big, you know, pivotal moments in my personal journey was giving myself the permission to go to the gym and just do squats, you know, three sets or four sets of squats and then be done. Or it's just an hour walk, you know, or it's just a mobility. It's a 30 minute mobility session. Like it no longer became this like either I'm heading towards a goal and I'm you know sore and pushing myself super hard as a workout or I'm not.

It was like oh you know what I've had two bad nights of sleep. I'm going to go in and I'm gonna do a machine workout and you know move at 50 60% intensity you know and do that or I'm going to do a 30 minute walk and then maybe I'll do a couple mobility drills like you know it once it's switched huge difference and I so I think when you when you can switch the mindset away from being so driven and focused by the look and then becomes this thing that supports so many other things in your life you quickly can go oh wow like it's just it should shape and look different different different you know what the irony of that is that you're saying too Adam is that you'll end up looking better.

No. Well, that's Yeah, that's the thing. The best part about this even better. Oh, the best part about this is that when I look back, say the last, say, you know, five to six years, um, you know, my worst shape in those five, six years is still better than, you know, what was like peak shape in my mid20s trying to kill myself, you know, and just more consistent. Yeah, I'm I'm consistent. I'm consistently doing something. You know what I'm saying? And like even though my my you'll hear me talk on the show of my training volume picking up or down or I'm kind of in on it getting after like I'm never completely off of it.

I'm doing something. You know what I'm saying? I'm walking. I'm doing something to, you know, or I'm making good nutritional choices because I know that my training volume is down. And so yeah, your relationship with it just looks completely different if you've learned to connect those dots. I think that's good. I think too another big step in the evolution of this whole process is like cuz you go through and you do to the tea like your workout like your planned workout I have if if you're one of those where you actually have a program and you're following it and it's like okay I have to get through it that mentality of having to get through the workout is something it's like that's like step one and then you you'll show up some days and you'll be like you know this is where I'm at.

I'm overstressed. I'm under slept. Like I have all of these other factors going into this workout. And as I'm going in, I don't have the strength today. Like how do I tweak adjust like those tweaking and adjustments and and modifying uh to, you know, make it beneficial for you while you're there is is a whole another step which you know, you're going to learn that a lot from a trainer. You're going to learn that from experience. Uh and everybody has the ability to do that. And and what's cool is we've been able to kind of help progress that that process because we've now have options of like, oh, there's 15minute versions.

There's, you know, these other uh uh things we're trying to introduce people to because that isn't like an overall thought people have going to the gym ever. ever. ever. Yeah. Don't do anything that makes you hate uh working out. That that's like that's such an important thing to understand. Like if you're going to the gym and you're like, "No, I'm going to do this thing. Oh, I totally hate and you're strengthening that in you. You're not going to do it. You're going to stop. So, don't do anything like that.

It's funny, too. I was thinking about uh when I started to first figure this out cuz while you were talking, I was like, when did I start piecing this together? I remember when I started piecing this together because um I remember feeling a little conflicted at first. So, when I started thinking about this and I was like, okay, um why am I having a challenge for the last eight years? Why is it that uh I can't figure out how to get people to do this for the rest of their life?

Why is it that my fail rate is not is is terrible? Like, yeah, people get in shape with me, but then they stop. they stop. they stop. Yeah. Yeah. Yeah. Especially if they don't work with me anymore, then they totally stop. If I'm really trying to help these people, what's going on? And I remember initially it was like, ah, they lack discipline. They just need more discipline. But I'm like, wait a minute. I'm training executives. I'm training doctors. I'm training really successful, disciplined people. maybe it's not them.

Maybe I'm not a good coach. Maybe I had to figure out the way that that I'm trying to guide these people. So, I remember when I first started piecing this together. this together. this together. Yeah. Yeah. Yeah. Uh, you know, I'll get a client that would come in and they're just tired and oh man, I had a rough night and whatever. And I'm like, this was like I felt like I was going off on a like I was walking out on a branch and I was like, you know what?

Do you want to let's just go for a walk. And they're like, okay. And we go on a walk and in my mind I'm thinking like this person's going to think they're wasting their money. They're going to be like, "Why did I hire this guy just to go on a walk? Why did I whatever?" And then, you know, you know, I saw another client, you know, a few days later or something, you know, and I'm like, "Hey, no, why don't we just stretch?" And again, I'm thinking in my head like, "Oh, man.

This is a big experiment. Like, I hope these people don't feel like I'm w if they come to me and think they're wasting money, I'm going to give them a free session." That's what I kept telling myself. Next thing you know, I got clients calling me saying the craziest thing. I'd never heard this before as a trainer. They would call me and say, "Hey, I'm not feeling good today. Really tired. I know we're not scheduled to work out, but c can I come in? in? in?

What? What? What? You don't feel great and you want to come in? come in? come in? That I'd never heard that before. And so, as I started doing this, the consistency went through the roof. And then I developed I helped develop people into uh lifelong fitness people. And it was incredible, but it was scary at first. Totally scary at first. I feel like we get a lot of flack. I I still I still see it about like uh oh, the M pub guys are on this like low volume kick and But I see the the comments and stuff and I'm like, you know, it's so funny.

People hate us. Well, it's it's always the person who's still trapped in that that place of like I also not talking to you. If you're like so disciplined, you never miss a day. You're beast mode. Yeah. I'm not talking to you. What are you doing listening to? I don't care. Like listen. If you're a coach, listen to us cuz we're going to teach you how to coach other people. But I'm not trying to motivate you, bro. You're already going to the gym all the time. time.

time. You're the 5%. Yeah. You're the 5% the other 95% of the population. population. population. I'm talking to everybody else that needs help. help. help. Legitimately can handle it, you know? Kudos to you. Yeah, dude. Yeah, dude. Yeah, dude. No, 100%. No, 100%. No, 100%. I would not sit you down and talk to you about you need to be more consistent. You're consistent, homie. See you later. You won. You know, I'm talking to everybody else right now. Do whatever you want. Increase your volume. I don't give a [ __ ] Dude, I got to tell you.

I'll change the subject. I got to tell you guys, dude. My This is just for parents out there. My three-year-old, so you have the terrible twos, right? Threes are oftenimes worse if you talk to other parents. And my daughter went from hard to harder. Dude, my three-year-old. Yeah. Oh my god, dude. Hey, she's so clapping back. Poor Jessica can't get a break on the Aurelius was a handful. She's a handful. He was He was a normal like what you would expect from a kid handful. Okay.

My daughter is so defiant and nothing works. Nothing. Bro, you'll I I'm telling you, I'll be like, "Okay, sit right here." and she'll get up and she'll start throwing things off the table and I'll be like and or or she'll and I'll be like and at some point you get mad so you threaten her. So I'm like I'm going to throw away your stuffy. She'll grab it and throw it away herself. herself. herself. Just do it, Dad. I'm going to do it. What is going on, dude?

I got a call. I got a text from my from Jessica this morning and all it said was I all uppercase. I am furious. I'm like uhoh. was going like your daughter just threw I guess they were eating uh uh pasta with pesto and we'll put pecarino on it. She got mad for some reason took the whole thing. Yeah. Yeah. Yeah. And just threw it on the floor and she's like dude I'm going to lose my mind with this. I mean this my my buddy talks about this with my goddaughter just she's like this and he's like I he bro I I not want to be a parent that spanked.

I have to spank. It's the only thing that works. And so he's like he's like I can't otherwise I cannot get her to listen or do like she is just that defiant. And he's and he's he's like bro I do not I always pictured myself as a parent that would never do that. He's like but I've been it's the only thing that gets her attention otherwise she'll just do whatever the hell she wants and not afraid of any of taking away stuff like just doesn't doesn't care.

I know. And I'm I'm like, "Please, Lord, let this be the phase and not when she's a teenager." Cuz 3 years old, like I could deal with you throwing stuff like teenager that does that. Oh lord. Well, isn't that what they say? They they typically say it's one or the other is what they say. I know. I don't know if that's true. That would be awesome if it was cuz I'd much rather deal with a toddler. That just gives people hope. Yeah, I think. Yeah, I think so, too.

To look forward. Although I do love that's not going to be that bad cuz I do have two, you know, big age gaps and I love uh there's memes that you'll see with like it's like like a parent. It's like when you're listening to someone say the toddler stage is the worst but you have teenagers and they're like smiling them and they're think like in their head you just wait. Yeah. There's other things. Do you see? We did uh we did soccer. We did soccer last week.

I didn't see. Yeah. Yeah. We had soccer. Yeah. How'd he uh was he interested at all or is it just kind of I mean we went Yeah. You know, You know, You know, but did he play like what do you mean? Tell me what happened. I mean so it was soccer camp which was great because it was a perfect way to teaching them. teaching them. teaching them. Yeah. To introduce it and they and the coaches were great. I mean shout out to that. I should give love to the company.

I can't think of it off top of my head. Um out of Morgan Hill, but it uh couple guys that were running this camp. There was like three of them probably in their I'd say late 20s or something like that. super great with the kids. I mean, it made a lot of games out of it and and so perfect for my son to like introduce it. Like I think putting him on a team and like going straight into full-on practices would be he would be like, "Hell no, I don't want to do it." But because he had three of his friends there and it was a camp and so it was all a lot of play and and teaching them some skills and stuff.

But yeah, no, he's and I found out afterwards that like I mean he he finished the three days because his mother bribed him for a Lego to if he made it all three days. Yeah. Yeah. But did he say he wants to do it again? I want He said no more. No, I mean he didn't he's like I you know like hey, how'd you like it? Yeah, it was all right, Dad. Well, that's not bad. At least he didn't like I hate it. Yeah. He didn't say he hate it, but he also said he didn't care for it, too.

You know, I mean he's like he's like well you know mom said I'd get a Lego if I made all three days. So I made all three days. his I did it. How was he in the while while he was there? Uh, you know, he was uh he's more interested in, you know, when it was going to be over. You know what I'm saying? Like how many he was constantly like, "How many more hours is left? How much longer is left? When's lunch?" Ethan chasing bees.

Yeah. Yeah. Yeah. He was like, "Yeah, the ball." I mean, there would be times where it would he kicked his way. He'd kind of make a jog towards it and then some other kid would would bolt there really fast and then he'd be like he'd kind of turn around looking. looking. looking. So just Yeah, man. Just not not that his thing. his thing. his thing. Yeah. I mean it so we we saw a good progression like day one. So we we we were going to not uh go at all.

In fact, I tried to convince Katrina to not be there at all. Um cuz he does better when we're not there. And and so the I got her to at least agree to being out of sight. So, we dropped him off and he thought we were gone, but we weren't gone. We were kind of watching from afar and you could and there was like there was a couple times where he went down and I saw that he he started to like cry a little bit and stuff like that.

I went, "Oh, fuck." But the coaches were so great. Got him up and like, "Come on, shake it off, you know, get him to like move and get going and not focus on like getting hit and stuff like that." And so it was really cool that I did get to see, see, see, you know, day one that happen then to day two none of that. Day three, none of that. Which that. Which that. Which So there's a progression. Yeah. So there was a progression. And um but yeah, not a lot of interest and was just like just like just like well I mean they you know at that a when they're young it's interesting cuz I I was telling you guys about my my son he he'll run he'll run he'll run but when the ball gets close to him he runs away for some reason but he'll run the whole time.

Yeah. Yeah. Yeah. I think he's trying to appear busy or something. I don't know. But by the we're now I don't know how many weeks we're in now. Four maybe four or five weeks weeks weeks now. He goes after the ball. Yeah. Cuz he gets it cuz so they they progress. Well, yeah. He was he's Yeah. Remember he's a year year what year and a half younger than Max is. And he's at an age where he's like like like like he your son's got all the energy and the athletic ability.

He just needs it focused on oh this is what I'm supposed to do. Like when he's when you're that young when you first do it you're just like what's everyone doing? Everyone's just running around. You'd be surprised. I talked to a lot of parents who who have kids in high school who are like super athletes and like oh my kid didn't figure out till I mean Katrina and I were that way. Both of us were. That's what gives me hope is that yeah, yeah, yeah, we were both late bloomers when it came to sports.

Although I did play soccer pretty young. Um but I I'd say like I don't remember my desire for it until until much. until much. until much. Yeah. Until I was much older, like like fifth sixth grade, right? Um so you know there's there's there's still time for and all I can do is keep introducing him. But I know I mean he's he's he's funny, man. He's just he's different in so many different ways. I mean, I could, you guys know Bowser and Mario is like his favorite his, you know, he's so into that stuff, right?

Did you guys watch the new Mario? Well, so I'm driving like, "Hey, check a time at the theater." I'm like, "There's Mario's playing at the theater. You want to go?" And he's like, "Oh." He's like, "It's at the theater. Can we watch it at home?" And I'm like, "Well, it's not at home, right? If we want to watch it now, we got we go to the theater. We get some popcorns, gummy bears for that." He's like, like, like, "I'll wait till it comes out at home." It's time I'd rather watch it at home.

You have like dude just Well, you know that's you, dude. That part right there's you. I'm a homebody. You're so. You're so. You're so. Yeah. Yeah. I'm a home. We were at Jason's last night, right? We're at Jason's. Jason's. Jason's. That's all you And we're all hanging out and stuff like that. And he's uh you know, he he comes up to I'm sitting next to Jason talking to him and his dad and stuff like that. And Max is like, "Dad, I'm ready to go home now." Right in front of Jason.

All right. All right, dude. I said, "Give me like 10 minutes." I'm just like, "Dude, he's just such a homebody, bro. He's he is." Yeah. I mean, that's why I don't get mad. I mean, he has a he's he's patient. He has a good attitude about it. If I tell him he's got great character, so that's all that's what you want, dude. You know what I'm saying? And he knows what he wants. And so, and he Yeah. Yeah. He's not afraid to tell you like, "Yeah, no, Dad.

It's not I don't care for it that much." So, we were at a birthday We were at a birthday. It was like a a party with a lot of our friends from church, and they a lot of them have kids that are the same age as uh my 5-year-old, but they're all girls. So they were in the jumpy house and just my son with literally it's like five, six girls his age and they're jumping and playing and I'm watching this whole thing and the moms are coming over.

They're like, "This is going to be interesting when they get older." Like, "Yeah, dude." Dude, you know, the only guy they're all Hey, speaking of that, you know what's funny though? We were talking about this this weekend, Larry's birthday party. I was talking to my sister-in-law about this and uh we were talking about Max and he's got he was with uh he has this girl who's he's one of his best friends and she's like she's like super tall and looks like she's like 5 years older but they're the same age and uh she totally like grabs him by the hand tell and he just he loves her.

He'll do whatever she wants to do and like that. It's the cutest thing ever and it's hilarious to watch my wife. It drives Katrina crazy. Katrina does not like when little girls boss her son around. Oh, that's a lot. Which is ironic as [ __ ] to me cuz every man she ever dated. Yes. I'm like, the irony. And she goes, "The irony of you not to care. You would never put up with that shit." I'm like, "Yeah, but he's he's Yeah, he's six right now. It's cute." You know what I'm saying?

Like, it won't be cute when he's in high school. And I'm like, "Yeah, and I'll talk to him when he's in high school." Right now, it's okay. He's listen. But boy, she just she sits him down. Like, you don't let those girls tell you what to do. Oh, yes, she does. She gets and so her sister and I are talking about I'm like it's hilarious to me to watch your sister get so defensive with these little girls. She that is her Katrina's biggest pet peeve with the kids is that is girls is she does not like seeing little girls boss her son around.

And so she is adamant about like sitting him down being like, "Hey, when she tells you to do this, you don't you don't do that unless you want." Yeah. Yeah. And I'm like, "Let him. She's cute and he's he likes he likes hanging out with her and he gets along with him and so he'll figure that out. You know, it happens eventually. Yeah. Yeah. Yeah. I mean I I So I maybe that's cuz her my sister-in-law was like she's like I'm surprised that that doesn't bother you.

And I'm like, you know, I was kind of like that when I was young. I liked you worked through that. Yeah. I hung out with the Yeah. I hung out with the chicks and I liked I liked older girls and like they could totally get me to do what I remember being charming. Yeah, I remember being in fourth, fifth, sixth grade and being on the bus and having the the older girls talking to me and they could get me to do stuff because I was into that, you know, whatever.

But then I grew up, you got older, different. You know what I'm saying? But so I look at him and I see that I'm like, it's okay right now. He's fine. He'll Yeah, it's like Katrina's like, "Hell no." "Hell no." "Hell no." That's so funny. Yeah. I took uh I went to Legoland last week. week. week. How'd you like it? It is really like it for little kids. It's amazing. It's awesome. It's amazing for his age. Definitely though, if your standard is Disneyland, come on. You can't compare anything.

It's like super janky. It's very far. I think I think I think it's a great I think it's a perfect ride before Disneyland. before Disneyland. before Disneyland. So, like I didn't want to take Max to Disneyland. Disneyland. Disneyland. It's better for little kids. I didn't want to take Max to Disneyland until he was able to ride all the ride. Like that that was like a big discussion our like we had friends that took their kids to Disneyland like at 4. They can't even ride everything. It's so expensive.

It's like why why do that? Exactly. And so I was like, let's wait till Max is at an age where he's tall enough and can ride everything. And like Legoland's perfect for when they're before that, like there's a lot of stuff they can still do. It was Yeah. And then we did every ride that you know that he wanted. Uh the park is perfect for little kids. Uh and it's the first time it was just him and I. So it was nice fatherson time just having fun.

having fun. having fun. Now, how was that? It was awesome. He kept It was awesome. He kept telling me how awesome it was. He kept saying, "This is the best time I've ever had." had." had." I don't remember that. Yeah. Oh, yeah. Those are the ones that make a big impact. big impact. big impact. Oh, this is the best time. this is the best place. I love this. Let's not leave. He just kept telling me over and over again, we're having fun. I let him eat, you know, more treats than he normally, you know, have.

We stayed up late, right, till 9:00, which is funny cuz he would tell people I stayed up till 9:00. You know what I mean? All crazy. crazy. crazy. But we had a great time, dude. And then before that, I took my 16-year-old to down to look at some colleges down the LA area. And then the day after, we went to Universal together. Very different experience. experience. experience. Okay. So, how did you do this? Did you fly down with your daughter and then fly back? back? back?

Fly down again with my son. Oh, I thought you drove down there. I did two two trips. two trips. two trips. Oh, you did two separate flights back and Oh, wow. Yeah. Yeah. Okay. And I wanted to have alone time with each of them. them. them. Yeah. And uh you know, first off, with your teenage kid, uh it's hard to get teenagers to kind of open up, especially I don't know if this is more true or not, but I it's it's hard like if I you know, hey, how's your day?

What's going on? They get one word answers. Plus, she's busy. She's got sports. We don't have like all this time to sit and just let the space create that. Mhm. So, I'm like, "Let's get away. We're going to start looking at colleges soon anyway." And uh but it's funny because we were driving and uh I had uh AI print out. I printed out or not printed. I took 50 questions you can ask your 16-year-old daughter for connection. I actually asked it. I was going to So, I had kept asking questions.

Didn't work. work. work. No. No. No. There was I was going to ask you, do you remember what Fig and Eagle what um there was a there was something he said there's a way to engage your teenage kids. kids. kids. Yes. It's stuff like this. It's like instead of saying, "How was your day at school?" You would say something like, "If if today if today was a movie at school with the title, baby." baby." baby." Yeah. Yeah. Yeah. Yeah. Dude, I tried all that. Doesn't work.

Doesn't work. Doesn't work. No, she has to be in the mood, man. And so, so, so, it was like pulling teeth to kind of get her to her to her to stuff like that, too. One thing that I can always do with my daughter is have fun, though. So, we can always like together have fun. Yeah. But to have like those deep conversations, it's like what ends up happening is I force it and it turns into a lecture and then she shuts down even more. You know what I mean?

Yeah. So, so I'm like trying to like to get her to kind of open up. Uh, and she kind of did a little bit the first day. Then we got a little argument by the end of the day because uh, you know, there's like certain colleges that I will pay for and anything outside of that I won't. So, she you know, the whole like you're trying to control me. I'm like, well, yeah, well, yeah, well, yeah, I'm paying. I'm paying. I'm paying. If you pay, you can decide.

Do you think part of that challenge is also uh because you said something that reminds me of the the challenge I had with my siblings. So I have I'm there's four of us and I'm and the the two youngest ones there's a massive gap 13 and 15 years and uh so most of their life I was just like in another parent. Yep. Yep. Yep. And when I've had a really hard time in in in our in our 30s and 40s now is uh just being a brother.

Yeah. And I know that part of that's my fault. Like I I don't even and I it took me Yeah. It took me a long time to realize even the way I talk because I would go into lecture mode. I didn't even mean to. You know what I'm It was just natural that that's I'm the way older brother. I have a lot more experience and wisdom, but I'm like I'm trying to get out of that. And so, do you feel like some of it is even you on how you communicate back to her?

Right. Like if for sure because uh like practicing she says something and you're like, "Ooh, I want to do this. Say this, but I need to practice." It's not even that. It's just getting to like start opening up. Like we'll just drive in the car and it'll be just quiet and she'll just listen to music. I'm like, "Okay." Like I'm here to like connect with you. So then I got to do the whole like, "Hey, put your phone down." "Hey, let's just talk for a second." second." second." Yeah.

But what I what I recognized what I realized was that a lot of that was my fault because when they would, I would go right into lecture mode versus I what I needed to learn to do was they were going to say something. And inside of me, I have the answer. I have a thing, but I just need to be a brother. Like, oh damn, that's so No, it's more like this because I know that feeling. I have that with my siblings, too. Uh it's more like this.

No one's talking. I'm asking a question. I get a short answer. Nothing else. I'll give you. So then it's like, hey, you know, there's there's a few things that you want to look at, you know, when you meet a guy. And so I just it's like I'm trying to create conversation, but if she starts talking, I'll listen. Uh, you know, I I figured that part out uh with her, but we can have fun. So then the next day we went to Universal and then we had a blast.

Uh, and I said, so I get motion sickness. I don't like going on roller coasters, but I'm like, I'm going to do, and my daughter loves the scariest, most crazy rides. So I'm like, I'm going to do every ride. I don't care how crappy I feel, bro. By the end of it, it was this close, dude. Throwing up. I was so close, dude. But I did every ride. And then we were able to start kind of warming up and and talking and stuff like that. But those teacups for you, though.

No, we did. You know which one almost got me, dude? Was the Harry Potter freaking Yeah, dude. Was that Was it the first time you've been Universal? Universal's cool now. Beer, Beer, Beer, huh? huh? huh? Did you try that butter beer? What is that? Oh, yeah. I saw something about that. It's like a really sweet uh creamy like root beer beer kind of stuff. Oh, okay. I should have got that. Yeah, it hurts really good. Yeah, I should have got that thing. No, I had I hadn't been there in a while.

Um the place is massive. That's that's fun with older kids for sure. Yeah, Yeah, Yeah, not with the younger kids. The younger kids would have hated that. Yeah. But anyway, I mean, it turned out to be good, but it's just uh I'm just going to try creating more of those opportunities to just be just the two of us because um whether it's at home or getting away. I feel kind of bad just listening to your guys' stories. Like, we literally didn't do anything for the kids.

I mean, I didn't do anything either, bro. We were sick, bro. There's so much going on. And uh but we obviously we took them to Palm Desert and it was fun. like we went on some hikes and uh you know I took him mini golfing and there's this place there that's like so old school. It's like it reminds me of uh uh Karate Kid, you know, where he goes to golf and stuff and there's like all like the the go-karts and stuff. So, what was great was um I was I was racing against Ethan and he's like super into racing and he thought he was awesome and all this stuff and so the last lap uh I just I cut him off and then got right in front and then beat him.

So, I could flex on him forever for that. So, that's good bragging rights. Did you remind him that you're way heavier and you shouldn't have beat him? Yeah. Yeah. Yeah. I'm basically like King Kong out there, you know, a little like Mario Kong. Donkey Kong. Donkey Kong. Donkey Kong. Exactly. But uh we we actually purchased a um an old BMW car for him. Oh, you got it. You got it. Got we got Yeah, it's a different one. Um and it was a bummer cuz like we for his birthday we were trying to time it obviously close to his birthday, but uh the one that we were going to get fell through and the guy sold it to somebody else like right at the last second.

We're like, "Dude." Um but this one was like still a manual stick shift. So, I really wanted to make sure that was like a thing. That's a flex, by the way, for him. Like, he's going to take girls out on that. They're going to trip over. It's also a brilliant strategy on his part, too. It's a It's a nice smart way for a parent to keep your kid off the phone while he's driving, too. Totally. Without saying it, you just do it. I mean, like, cuz Yeah.

And he's really into uh stock car racing and racing in general. And I'm like, if you want to be all in that world, you better know how to drive a stick shift. And so I it started to kind of resonate. Uh but I'm like there's a learning curve. It's not easy. And so he he took it around the parking lot. And it was cool cuz this younger guy who was selling it uh you know he's like I'll take him and like you know took him around and and taught him some things without us which was kind of cool to watch him uh you know figure it out.

You know he did pretty well. He didn't like stall it out like completely at first. He did all right, you know, but then it he's done motorcycles. Um, no, not really. Oh, really? Okay. I mean, he's done like like quads like So, he knows how to use a clutch. He knows how to use a clutch like somewhat, but not That's so different, though. It is. But it's a concept cuz I I drove Yeah. Yeah. Sure. Sure. Cuz I learned on a uh what are the what are they called?

The the 50s, the little Yeah. Yeah. And it had a clutch. So, when I first drove a stick shift, I got the concept of the clutch because otherwise, you don't know concept of a clutch. clutch. clutch. Yeah. They're like, "What do I do?" Right. Yeah. Yeah. Yeah. So, there's a lot to learn there with RPMs and, you know, listening and what's cool though is you get really like attached to the vehicle like you understand the sounds. Oh, I missed next on my radar. I forgot like and I was driving it a bit and it's funny cuz it's you just it's a very visceral experience that way as opposed to, you know, just like turning it on with a stupid, you know, button and then we're out of here.

Like it's so automatic now. Um, but yeah, I love it cuz it's it it's like no balls, dude. It's it was uh the other one we were looking at it was like a V8. This one's like a V like like a forbanger. Yeah. Yeah. Yeah. So, he didn't know that and I was like and he picked it and I'm like, "Okay, cool." Like, we're driving it on the free was like 75. IT WAS LIKE screaming to to make it over this hill. I'm like, I'm like, I'm like, but that's good.

It's good news for us as parents. We're like, he's not gonna be racing until he starts modding it. Well, yeah, Well, yeah, Well, yeah, cuz he's got a job. Well, he's needs a job before he turbo that thing. Next thing you know, you got you got you got Yeah, exactly. Yeah, exactly. Yeah, exactly. That's what I would do back in the day. That'll be cool. I got a friend of mine. I got to I got a friend of mine. I got to tell you guys about this success story from creatine.

from creatine. from creatine. She's a nurse and she does a lot of the swing shift crazy stuff that nurses will do. Mhm. do. Mhm. do. Mhm. So now she started working out and stuff, but I talked to her about using creatine for the uh mental health and cognitive benefits because she's like cuz you know you you know this Justin Courtney used to work these crazy hours. Brutal. So brutal and it just fries your brain. Yeah. Yeah. Yeah. So she's been taking creatine and she's like it is night and day.

It's like my energy I'm not foggy. She's like I think way better. She's like this stuff is incredible. Anybody on these like graveyard or swing shifts this should be like mandatory. That's a great point. It's not like it's not a stimulant like caffeine. It's not it's like good for you. And so she was just rave rave review. It's it's making this is making its way into mainstream now. So I I was at uh dinner last night with Jason and his family and his uh sister-in-law and his mom were talking about creatine for the brain.

and they're not like fitness people and stuff like that like I mean and the only reason why I came up in conversation I was there she obviously knows that I have the the health podcast and everything like that and they were asking questions you know I heard creatine's really good for your brain I'm like oh wow so it's it's made its way when I start hearing it like that at like a dinner party with like regular people that aren't like considered fitness people and knowing that I was like oh that's super interesting to me to hear hear you know Legion has capsules oh they have capsules yeah you do creatine monohydrate capsules Oh, I didn't know that.

Yep. Yeah. Yep. That'll be a lot easier. I thought it was powder or gummies. I didn't know that. You just get the capsules, which makes it hella easy. And I think it's like five capsules. I think it's like 5 g or whatever the dose is. Super easy. Inexpensive. Just pure creatine on hydrate capsules. Put them in. Of course. Smart did that. Yeah. Yeah. Very smart. They did that. Super. Super. Super. Uh I I'm watch I watched I sent it to you guys. Guaranteed you guys didn't watch it.

watch it. watch it. But there's this documentary on Prime called Universe Designed. Oh. Oh. Oh. Oh, you sent it to us to watch that. I have to check that. It is fire. So, it's all about like the probability and odds that there isn't an intelligence behind the universe and all the stuff that we had Steven Meyer on the podcast, which that should be dropping soon, right? Is that dropping soon, Doug? Will that be before this episode goes up? up? up? Uh, I don't think so. Okay.

Okay. Okay. Right after, I think. So, anyway, so and you know, it's so it's a great documentary. It talks about all the evidence, all the and it's got all these scientists on there and of course there's apologists and and philosophers. But, you know, when I was an atheist, had somebody come at me uh with with this explanation, I I definitely wouldn't have been an atheist anymore. Cuz as they're breaking it down, it's like, whoa, this is the probability probability probability that uh everything's so finely tuned and so perfect.

Like if any one of these uh yeah slightly off one of any of these forces is off by a little bit. Nothing exists. There is there is no planets. There is no um life. There is no water. Um and then DNA uh and how that looks like a computer program. Um and it just it's just incredible. just incredible. just incredible. But they really break it down. It's so good. And so I was watching that and then that led me down a rabbit hole. And I didn't know this by the way.

I know you know this Justin. I'm pretty sure. Do you guys know that they find seashell fossils on the tops of some of the tallest mountains in the world? Do you guys know that? Actual sea shell fossils. Yeah. Yeah. Yeah. At one point, these massive mountains were covered in water. Yeah. Yeah. Yeah. Which Which Which Yeah. Evidence. Yeah. Evidence. Yeah. Evidence. Yeah. Yeah. Yeah. Yeah. Which that's like speaking of evidence, I I'd sent you guys Well, since we had such a long car ride, it was like uh let's listen to the podcast.

And like I've been getting into Sean Ryan's podcast quite a bit just because of the guests he's been having on really good uh I don't remember the name of this gentleman but he was going through the exact case for the Shrouded Turin. Turin. Turin. Oh yeah, dude. I saw that. So compelling, dude. I and I've been a a big skeptic, you know, with like it I want to that looks really cool and it looks like, you know, it'd be great and it doesn't have to be true and it doesn't have to be true, but uh I mean they've gone back and forth with it over the years.

the years. the years. Uh because they, you know, took a bit of the corner of it for evidence and and then like carbonated it and it didn't it come back like or the organic material they used. So, I guess he debunked that because it's like, you know, the perimeter of it, they have to reinforce because it's like a a shroud. So, like it'll start disintegrating. So, they have to like reinforce it with this cotton um reinforcing. And so, that's what they were picking up on. But, uh uh uh the science that they've what they've done to analyze it is wildly insane.

Insane. like it and there's there's dimensions to this like so it's and they tried to recreate it like holographically you could like expand it to where it looks like the features and everything and and oh my god there was a stat on there I'm not going to remember it but it was an insane stat of like the instant that light must have gone through like some kind of like a nuclear Yeah. the intensity of it that didn't burn it that left this image. Yeah. Yeah. Yeah.

All of it is like impossible. I know. It's pretty crazy. Impossible. They can't explain it. You know, speaking of shows, since you guys are talking about stuff like that, I I have a new one that I found, which is totally different than what we're talking about right now. It's called Company Retreat. Company Retreat. Company Retreat. Have you seen this? It's on Prime. You all will like this. This is one that I feel like all of us will like, especially we all like kind of like office humor and stuff.

Okay. Okay. Okay. So, imagine the office uh combined with a reality element to it. Meaning that one of the employees is actually a real person but has no idea that they are on a show that they're they think. they think. they think. Oh, that's hilarious, bro. It is a brilliant concept. So, it's like a prank. It's like a Truman show kind of, but like not even like that. Not like Truman. It's more like The Office. Just imagine one of the office members really thinking they're showing up to a real job, but everybody else is an actor, but everybody else is an actor and is in on the the prank and they have everything written of how it's all going to go.

So they so they it's so brilliantly done. Mess with your head so bad. Think you're losing your mind. It is so good. And I it was I was like so blown away by how good it was. I What's it on? So I think it's on Prime. Look up if it's on Prime. I think it is. Um they actually I didn't know this until after I found this. We watched Katrina and I binged the whole thing. Found out that they did an original one called The Jury and it was the same concept.

It was a staged like concept. It was a staged like like whole court hearing that and one person was was actually a real person. The rest were all actors and they put him through a whole like dude that'll mess with your dude. It was it's so good and it's hilarious cuz it's very office type humor, but it's done in such a way where it's so believable that this is this could happen. could happen. could happen. Everybody's in on it but you like can you imagine? So imagine that like you show up to work and everybody's kind of off and doing weird things and you start to lose your mind.

And when they interview they interview that they interview this guy and they and they it's as an intern and the pitch is that it's going they're they're documenting the this process on their retreat that they're doing and are you okay being on camera because we we're doing a little documentary on our whole thing. So he's aware that he's being filmed and so he's he's in on being filmed but he thinks it's a documentary for the work and they're just they're just documenting all of it. So, I mean, the fact that there's camera the cameras that are around and they they hide a lot more cameras and there's a lot more to it that he doesn't know about, but he sees cameras and so it's not like a big deal.

Oh, it's so good. It's so It's so It's so That sounds funny. It is Prime by the way. It is Prime, right? It is hilarious. Yeah. Yeah. No, you guys will You guys will I can't believe I've never heard of it. I know. I We just came across it and I read what was going and I'm like just reading I was like, "Oh, that's funny." I'm like, "No way that's true." Like, is it one of these reality shows that it's staged reality? And I went and did like research and I'm like, "Oh, no.

This guy 100% had no idea all this." Oh, I'll watch this with Jessica for sure. sure. sure. You guys will like it. Dude, somebody that So, I know I won't say too much. I want to talk about who they are, but some someone I know uh started using uh 70. Okay. Okay. Okay. Oh, no. Been telling everybody, listen, you guys, this is so By the way, it's made illegal in California. Although apparently you can still buy it in some places, but it is illegal. I looked it up because when I was talking to this person, they're like, "They made it illegal." So I'm like, "Okay, good." 70oh is so strong.

It's like taking a prescription opiate. prescription opiate. prescription opiate. Yeah. Yeah. Yeah. But it's, you know, from a plant or whatever. whatever. whatever. Yeah. Yeah. Yeah. She had back pain. This person I know had back pain. Friend of hers said, "Hey, try this natural herbal painkiller. It's so strong, by the way, that we'll take this tablet and we'll break it up into fours. So, you literally break up this little tablet into little corners. And she's like, "Oh, man. My back pain went away. I felt so good.

So, I was using it for a month." She was just using it for a month. month. month. She tried to go off severe withdrawal. She's like, "I have to scale it down." That was a month. A month. A month. A month. Just a month of using this stuff. Which by the way like like so they derive it from andratum is addictive. Uh it can be very addictive. very addictive. very addictive. It's a concentrated version of it but it's basically like uh the difference betweenratom and 70.

70 is the chemical inside ofratom that gives you the opiate feeling. It's like you took which is a leaf and they're like how can we turn how can we turn this into a straight up what they did was they took the the the one main chemical of the leaf they concentrated it into this pressed pill. So I I forget what I looked up because I I looked up when I was like what's the equivalent? How strong was it? was it? was it? Oh, I want to say it's like 10 like 10R pills which would be like five grams of cratom is cratom is cratom is 10 would be like one tablet.

Yeah. Yeah. Yeah. Yeah. Yeah. It might be more. If somebody's not if somebody uses it for the first time and they took one tablet they would get severely ill. They could. It depends on how how like are you the type of person that like it's it's so that would be equivalent to basically taking like a double strength Vicodin. Vicodin. Vicodin. Yeah. Most people would vomit. Yeah. Some people like Katrina would get sick from that. She's very sensitive. Things like that. Other people would not. Uh not.

Uh not. Uh I wonder if there's been overdoses on 70 and there has to be. Yeah. I don't know. I don't know. Um the most prevalent is it Florida or all over? all over? all over? All over the US. Oh, yeah. Dude. Oh, so I'm in smoke shops everywhere. Gas stations, too. stations, too. stations, too. So, the feds uh is it the feds? Who who does the the controls the drugs and stuff? Is it the fed anyway? They're um like federally looking like FDA, right? They're trying to ban it everywhere.

everywhere. everywhere. Mhm. Mhm. Mhm. Because of its strength. What does it say there, Doug? I'm seeing if there's overdose history. Um, Um, Um, yeah. yeah. yeah. Yeah. Uh, yeah. We're present in fatal and non-fatal overdose cases. Yeah. Yeah. You know, present. It could mean they were overdosing something else. You know what this reminds me of? Remember remember when um they were like this is when back when weed was like super illegal and they were making like like they were taking like THC chemically altering it a little bit making it into dabs making it into like no not dabs they were like there was like it was like it's like weed but it's legal and people were going crazy artificial it wasn't salvia it was literally like they're making synthetic canabonoid synthetic yeah this is crazy what people what what they'll do they'll do they'll do I've warned everybody I know that to to be be careful because this stuff is like bro 30 days.

She just used a little bit for 30 days. She went through with What's the date? Where are we at? What's the date right now, Doug? Uh the 13th. April. So, November 11th, I think was the date that I came off. Oh, everything. Oh, everything. Oh, everything. I literally have hit my first week of like feeling normal. Dang. Dang. Dang. Yeah. Yeah. Yeah. I just I just hit it. I just up until That's brutal. That's brutal. That's brutal. Yeah. Yeah. Up until a week ago, I still had like jaw clenching and anxiety at night and uh I've just recently and I still wouldn't say I'm great, but I I I feel the closest to normal that I have felt like now and this has been the first.

So are you so you know some people um who some most people can have some alcohol not a big deal and then some people become alcoholics and then when they stop if they're able to stop they're like I will not have a single drink. drink. drink. Yeah. Yeah. Yeah. Is is it like that for you? Yeah. Cuz you're like I'm not even going to touch it. touch it. touch it. Not even a little I mean I have it I like everyone thought I was crazy cuz I didn't even throw away all the pills.

I got all of them just I could I like looking at it. It's a reminder. Yeah. reminder. Yeah. reminder. Yeah. Good for you. Yeah. that I would like like I don't I wouldn't want you couldn't convince me. So different though, right? Like uh cannabis alcohol you went through. Yeah. Yeah. Like stuff like that. I could totally Oh yeah, I'll have a drink with you. Oh yeah, I I'll smoke with you. Like I would totally like even though I told you guys that I've also it's been that long since I had done cannabis.

I'm not I didn't announce that and say I wouldn't anymore. And I totally would if like the right situation called for it. I would would not be worried about that. But I would you couldn't you couldn't pay me enough to indulge in one day of that. Wow. Oh yeah. No, because it the fact that I still know that I I have after effects from that that that long. And I also know how easily that you know a little bit turns into a little bit more. more.

more. It's all about knowing yourself, isn't it? it? it? Yeah. Yeah. I'm very aware of of you know and I knew cuz it has a pull on me too. Not like quite like that but uh but I'm I will not I won't go near it because I know it's got a pull. Yeah. The part so the part that makes me mad about that is I I went through mad at myself is and I played this game of it's an herb, right? Because I I went through, you know, Vicodin stuff like a long time ago and so I know long time ago and so I know better.

I wouldn't touch that again. Like someone offered me one of those be like no, you know, like or if I needed one, no, I don't even if it was pain or surgery, I'd still not take it cuz I know my own relationship with that. So yet I allowed the catratom thing even though I know it works on the opiate receptor but it was like this justification of it's this herbal leaf and so but to see what it put me through it's like it was I mean that what I went through with cratom was worse withdrawals than I ever experienced with Vicodin.

Now I didn't obviously take as much for as long as I did which is but that just throws in the face of the lie that it's it's a better substitute. It's like a total Yeah. Yeah. Yeah. bull crap. bull crap. bull crap. I know. I mean, there's a lot of PE. So, I did a full interview with Doug I did a full interview with Doug Bob on it. He did he um he had me talk all about it. That's all we talked about. And I I was I saw some of the people uh in the comments and there's a lot of people that are saying things and I get it because I had an uncle that was hooked on on prescription medication and therratom helped him merge off of that.

And so there there was there was a handful of people, I'd say, that were commenting on my interview that were saying things like, "Well, not all of us. It's not bad for everybody that were defensive about it, you know." And so I'm like, "Yeah, no, I I I can understand that you could potentially use that as a a way to to uh merge off of uh you know, like a really strong oxycottton or Vicodin. And so it could be helpful for some people." be it could be helpful for some people." And I know that the whole documentary that originally sold me on it, that's how it sold me.

You know, I saw a whole documentary on these What's his name's documentary? No, it was before his. Oh, really? Yeah, it was called the um something. I think I want to say it was a magic leaf or was that was that his? It was one before him that uh that they that I had seen. And that that was what convinced me that oh this is like this, you know, they give pictures this herbal thing and it's all natural and it's helps all these people that have opiate addiction and things like that.

I was like, oh wow, this sounds like a really a really good thing. And so no different than tea or caffeine or something else. And it's like, yeah, that's the thing that trapped me into or led me down this like three years. But yeah, I know. What do we I don't know how many months. I tell you what, though. Um uh what's the name of prescription guy that we just had? had? had? Oh, yeah. Yeah. Yeah. Uh sh Dr. Sharer. Um yeah, look him up, dog.

Cuz uh um are you his sleep stuff? Is that of all the stuff? Is that the best sleep? Yes. I've never tried anything. So here's here's the move, bro. That'll make you sleep. Here's the move. Like period. Like period. Like period. You take you you dissolve you dissolve one of the calms first. So I'll have So I typically my routine right now is uh I'll get ready. I'll I'll make myself chamomile tea. I'll kind of drink the chamomile tea first while we're watching a show or something that I'll throw one of those calms under my tongue, let it dissolve completely.

By the time it dissolves, it's set in and I can already feel myself like like totally chill out. And then I take the what's the Z triple Z one? Yeah, that's the sleep one. Yeah, this the sleep one. Put that under and dissolve. By the time that dissolves, I mean, my my eyelids are getting heavy. getting heavy. getting heavy. And then I just Yeah. Yeah. Yeah. It's the most effective. Yeah. Dr. Scott uh share I believe. Did that episode go live yet or no? Um let me see.

Oh, good. Oh, so it'll have gone up. So listen to that episode. So people people have heard us talk about that. So yeah, you you'll hear in the EP if hopefully you heard the episode him talk about a stack. I've been taking that since we met him and it's been incredible. Yeah, it's been what I haven't done consistently that he told me to do also is take the methyline blue during the day. And so I really want to string like two or three days together where I do that where I take the methyline blue in the in the morning or in the afternoon or whatever and then use those two consistently and see if I because he says that that'll help it also.

You know what else helps is the the tromune uh which is an a it's a cortiseps extract and it's not it doesn't make you sleepy but it does increase REM stage. Oh really? Oh really? Oh really? So take that before bed and you'll get more REM stage. It's not a sleep supplement. It's you I'm trying to improve REM. That's it. That's it. That's it. So REM and deep I'm trying that's that's I mean I'm on you know track I've been tracking consistently and uh I'm still on the hunt.

So, I have yet to do backto-back 90s. So, that's like uh that's like the goal for me is is trying is trying to do that. But, yeah. No, it's been it's been cool. And now I got the the sauna going. So, I'm going to I'm going to I haven't had a yet a nice little which was the plan was this week that we just had off. But Max got sick. I got sick. Everything got thrown out the window. But I was going to like really get my regimen together with like my training, my diet, the sleep stats.

Did you hate that? Oh, you got a week off. I had sick. Oh, bro. I had I had this whole plan of like we had this stuff that I had to take care of with the cars and that and that all got pushed out and a headache. I'm still trying to figure I told you guys that I uh we had like a dead animal that we can't we had to take the can't we had to take the rover in to get like taken apart. Oh, that's right.

Did they find it? It's still there. We've had it for a week. Fed it for a week. And and it was funny was he he tells Katrina like four or five days we have a connection over there and he calls her up and he goes, "Hey," he goes, "Uh, we can't find anything. there's there's there's no there's no dead ammo. It's fine. And the car is fine or what that come pick up. Katrina's like, "No, it's not there is trust me." And so he's telling her they're kind of like arguing on the phone and they know each other since high school, right?

And so she's like arguing with him. And so he's like, "Well, let me go. Hold on. I'll go check." So I guess the car that day had been sitting out in the sun with the everything sealed up and he comes back. He's like, "Okay, we're we'll keep it. You come in, get a loaner, we'll get to the bottom of this." Cuz I guess how weird. how weird. how weird. Yeah. We cannot figure out where where it's coming from or where it's at. But it is disgusting and it smells like there's a dead animal somewhere in this car, which is so crazy.

Like if you know my cars, I keep everything like clean and tight and like you can't like you it's like you would never think that there's this weird coming in. So they're having to take apart everything like a piece of fruit or something. Yeah. Yeah. Yeah. I mean it if it is it's you it's not where where where you've tore out the inside. Oh yeah. They've already we've already removed the seats. Front seats, back seats have all weird. Yeah. So, it's got to be something glove compartment.

Burrowed under the carpet. Yeah. Burrowed under the carpet or up in the chassis or something like that because weird. weird. weird. Yeah. Cannot get to the bottom of it. And he and he was so certain that there's nothing. We we we check we pulled the seats up. We can't find anything. And then he put it parked it out there and he's just like, "Okay, dude. Mice can get in anything." Crazy. That's what we're afraid of is that it's like some little tiny little mouse that got trapped in the AC or something.

Yeah. It's somewhere in the in there and they can't figure out where it's at, but it's there's something because it's it's rancid when you when the car heats up. So, yeah, I'm dealing with that right now. now. now. Supplement companies are known for not being very good. Often times, what the bottle says is not what's in the bottle. uh third party testing often shows uh that the supplements you're taking are a waste of money and many are not backed by studies. This is not the case with Keon.

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How can we help you? you? you? Hey guys, thanks for having me on. You got it. All right. What's going on? Yeah. So, um I give you a little bit of background and then uh thank you my question there at the end. So, I uh I've been lifting for about six years. I'm 24 years old. Um, I feel like I'm pretty strong uh for my size. I'm 6' 3, about 185 lbs. Um, but I feel like, uh, I'm not building the physique that I want. Um, so a little bit more background.

I started lifting when I was 18. Um, played college baseball, so that's when I kind of got started lifting. I was about 175 pounds when I started. Um, and then in that first year, I I put on about 10 pounds, I'd say. um and and built some size and strength, those newbie gains. Uh but since then, I I really haven't been able to put on the size that I want. Um so I I mean I feel like like I said, I'm strong for my size. Like I but I I still feel super skinny and I just I don't know.

I feel like I'm doing everything right. I'm running Maps 15 advanced right now. I'm eating about 3,200 calories a day. Um about 190 gram of protein. I just I just don't know what I'm doing wrong. So I just want to get your guys' advice on what I should be doing. Damn, you're strong. Yeah, you are strong. very strong. What's your workout? Tell tell us what your workout looks like. like. like. Yeah, I mean I'm running uh 15 advanced right now. So uh so I I go to the gym.

I'm in there five days a week. I work out with a buddy. Uh so I I I don't do the full six or seven days. I just kind of throw in the the day six and put that in uh okay, you know, scattered out throughout the week uh through those five days. Um but but through those, you know, I mean, I feel like I'm pushing myself and and grinding. I just I'm just not seeing the the growth the muscle growth that I feel like I should be.

You just got to eat more. Are you are you playing uh are you playing any ball? Are you doing any other activities outside cuz these are your height, your numbers? Everything's very similar to like kind of where I was at. And I just I was active. I was an active guy. I played pickup basketball all the time. I was lifting. I was wakeboarding. I was snowboarding. I was doing all this stuff. Do you do a lot? Are you pretty active guy or what? So my job I'm pretty active in my job.

I do carpet cleaning and uh and water damage restoration. So, I'm I get about 8,000 steps a day. Yeah. Um so, I'm not like sitting down in an office all day, but I mean, I feel like I'm not I don't other than the gym, I don't go out and play ball or anything like that. So, your age, your activity, the amount of strength training doing your size, uh you're you're you're if you 3,200 calories a day is going to keep you where you're at. Yeah. Yeah.

Yeah. And you're going to be fit and healthy and you'll be good. uh you want to gain some size, you got to get up to close to 4,000 calories at least down. You just got to eat more food, dude. dude. dude. And consistently cuz I if you've done this like cuz I remember also being here I could I could do a couple days where I was hitting 4,000 and then I'd go back down. It was just so hard to eat that much, which you can probably you can relate to.

relate to. relate to. And that's that's really what it is. It's just it's consistently being able to cons I I I talk a lot on the podcast some of the big hacks for me. Uh, I had to get ahead of the calories. I was not a big calorie eater in the morning. And so starting with something, even if it was like low low calorie, like early early in the morning. So I was hungry by 9 or 10 in the morning to eat a big breakfast and then I'd have another meal and then I have lunch.

And so if I got behind on calories, 4,000 just seemed impossible. If I was good about my mornings, I could do that. I don't know if that if that resonates with you at all, but that was that was my hurdle. Yeah, Yeah, Yeah, it definitely does because I I did struggle with that before. I'm eating about a 600 calorie meal for breakfast before I go to the gym. Uh kind of on my way to the gymish. Uh so so I've kind of got ahead of that a little bit.

It's a little tough for me cuz with my job I'm on the road a lot. Yeah. Um like bouncing between job sites. Uh so I don't just with that and and keeping that in mind. I mean is there any like I don't know types of hacks or anything like that for me? Yeah. Here's the deal. So here's the deal. a guy like you. Um, it's it's going to be a it's going to be like an effort to put on size through eating. And it is hard.

Now, if you just keep eating what you're eating and do what you're doing, bro, you're crushing. You're you're way stronger than the average 24 year old. You're fit. You got good lean body mass. You're doing good. But if you want to gain another 10, 15 pounds of lean body mass, it's got to be a concentrated effort with food. And if you're on the go, this means you're going to need to meal going to you're going to need to meal prep. prep. prep. Mhm. And so what you do is you have these meals in your car.

You keep them in a in a cooler or something like that. And then when you're, you know, every few hours you go out there and you you you eat one in in, you know, in 10 minutes and you go back to work. Get uh creative with. So if um and and give me your obstacles if you have them like for example, I know sometimes guys that are working on jobs, they don't have access to like a microwave. So it's like we'll have So make like uh chicken pasta cold salad type dishes or like like make Can you have dairy?

Yeah. Yeah, I can. Actually, I drink a lot of milk actually. So full fat full fat dairy cottage cheese is really good. You can throw some fruit in there, some granola. Uh the high protein yogurts are really good. Uh and you can add some peanut butter for some fat in there. Throw some cottage cheese with a scoop of vanilla whey protein in it and pineapple stirred up. Now you're talking about like a 50 gram high protein and the highfat one like like Sal saying full dairy full dairy cottage cheese.

You can keep it cold in your cooler like that. It's easy. So you can you can scrap it down. Tuna fish. Tuna fish. Tuna fish. There's Yeah. tuna and chicken uh like uh cold pasta casserles I used to make. So I keep that cold. So you need to you need to prep. You got to have stuff like that prepped for you while you're on the job site. And you just got your little four 4,000 calories consistently every day will not happen on accident. Yeah. Yeah. Yeah.

Right. It's got to be I'm again I'm gonna say this again. You're doing great, bro. You look good. You're fit. You're strong. So, you don't have to do what we're saying. Uh but if it's like, okay, I want to gain some muscle. I want to put on some size. It's it's going to be a concentrated effort every day for hitting 4,000 calories a day. And it's going to feel like that you're training for. So 4 4,000 is the number I should be using. Yeah, easily that number.

Easily that number is what you need to be at. I know is a lot here. Okay. And it helps uh cheat calories for someone like you, but cheat calories in the middle day not allowed to do. Cheat calories at the end of day allowed. In other words, what I'd had to do was I'd set a goal of I got to get my, you know, 200 grams of protein in through whole food good sources. And then if I'm still under on calories, I would enjoy a more, you know, satisfying type of dinner, a burrito, a burger and fries.

You can get away with that protein, but hit your protein through whole natural foods first through the through like good meal prepping that you do. And then if you're still like only at 3,200 calories and you need more, then enjoy those French fries. Enjoy the things that will push your calories up. That'll help you out. But make it a goal to get the other stuff first before you do that. What will what will shoot you in the foot? Which is what I did early, which is like, well, I need a gain, so I'll eat whatever.

And then at lunch, I do a drive-thru fast food or I eat a burger. And then that f that would fill me up. I wouldn't get enough protein. And then I wouldn't eat till four or five hours later. Bunch of fat and carbs. carbs. carbs. And then now and and then now I'm still not eating enough calories. And I'm low on protein. That's where you'll get stuck in this kind of like you plateau. It's going to it's going to feel like another job. I'm just going to let I'm just going to like let you know like eating 4,000 calories a day every day is going to feel like another job.

So, you have to prep, plan it, don't skip a meal, be consistent, and you'll probably gain I mean I I I would bet money that you're probably going to gain consistently. You'll pro with your calories. You'll probably get up six, seven pounds of lean body mass. Oh, yeah. Oh, yeah. Oh, yeah. Doing that. Doing that. Doing that. Oh, yeah. Especially how strong you are. You're just missing the calories, dude. That's it. That's it. That's it. You're you're already you're lifting good weights right now. You stayed You're on the right program.

you're doing everything. doing everything. doing everything. And just to encourage you, it gets easier as you get older. So, yeah, cuz right now you're like your metabolism on fire, bro. When you get in your 30s, you'll be able to build muscle uh at lower calories than you are right now. I remember it was like at at your age, it was like I had to like feed myself. Yeah. Yeah, it definitely I'm already thinking about like I meal prep with I make like a breakfast hash for when I get home from work as like a first dinner thing.

So, I got like a bunch of things in the fridge just stacked up. So, I'm trying to eat that like with a bunch of protein in it. But yeah, it's just hard to eat that much. And luckily my my wife bought me a thermos so I can actually take like leftovers on the job now just eating a sandwich and stuff. So it's it's helped. But yeah, it's just hard to eat, man. It's like it is like a second job like you said. And things like like uh breads and some of that too.

It'll it'll it'll it'll fill you up on on something that's a bunch of carbs and you need you need high protein, high protein, high protein, high calorie, clean sources that your body burns through and then you're ready to eat again. You know, it's a good bulking meal that's not even bad. Cold is uh like ground beef, 80% ground beef, rice, uh and then when you take it out of the cooler, you add some sour cream and some salsa on it. Mix it up and it's like a cold burrito bowl, but it's like high calorie, easy to digest, and I could eat that, man.

And I could eat that several times a day, no problem. Yeah, it's a good idea. Not too expensive either. That's the other thing, too, is like eating all that food breaking the bank, you know. Oh, no, no, it's expensive, too. Frozen. Frozen. Frozen. You got to think bulk right now. Frozen vegetables, uh, rice, ground beef, beef, beef, rice, rice, rice, uh, you know, shredded cheese on it, sour cream, cottage cheese. Super cheap. Very, very easy. Yeah. Yeah. Yeah. But you guys think, uh, you think 15 advance is all right for me to be running?

running? running? That's a great program for you, bro. Okay. Yeah, the 15. Yeah, cuz I ran I ran powerlift probably when I hit those numbers in the email. I was running powerlift and that's when I saw the most strength game, but again, it wasn't like size, but I mean I was missing the missing the missing the Have you Have you ran Maps Have you Have you ran Maps 15 powerlift yet? The 15 version. Yeah. Yeah. Yeah. No, I didn't even know that. We'll we'll we'll send you the maps 15 powerlift version.

So, that's that'll be great cuz I I like you the amount of movement you have. You don't need the mistake that I made in my 20s was thinking I needed to be training in the gym for an hour every single day. Like you're running the right program uh to build like running a 15 protocol like that just trying to get strong. You fill your body with 4,000 calories. You follow mass 15 power lift. You're going to build. You will you will put 5 to 10 pounds of muscle on you.

We will. Awesome. Yeah. Awesome. Yeah. Awesome. Yeah. So do that. Do that. I'd love for to hear back from you if you do it. Stick stick with it. It's all in the prep, though, dude. Dedicate yourself to prep and be ready for it. Perfect. Yeah. I would love to love to keep you guys updated. So, all right. all right. all right. Yeah. Well, thank you guys. I appreciate you. Appreciate everything you do. So, right on, Mitchell. Hey, let's have you back on in 60 days. I'll see what happens.

We're gonna send that over to you, Mitchell. Follow it. Sounds great. Thanks, guys. Yeah, dude. Eating uh four I know some people like need to lose weight, love to hear that like eating 4,000 calories every day. every day. every day. Grass is grass is always greener on the other side. It's You know what? Both are hard. hard. hard. You know what I'm saying? Trying to lose 50 pounds and be lean and skinny is hard. Trying to build and be over 200 pounds when you're the skinny.

It's hard. They're both They're both hard. They both take the same It's It's interesting because it's such a different struggle and the other person side always says like, "Oh, poor you. It' be so." But it's like it's just as hard for him to to try. He's got to do the same type He's got to do the same type of preparation. He's got to make an effort effort effort on Sunday or whatever day to prep those meals. He's got to he's got to resist the temptation to drive through the fast food restaurant and just do something quick and easy and he's got to make the thing that that he prepared in his in his Tupperware.

his Tupperware. his Tupperware. It's it's such a it's it's such a full time it is like a full-time job, bro, to eat that much food every day. And he'd be if he does what he's doing now, he's fine. fine. fine. But he's like, I want to gain muscles. All right, you got to force your body uh to digest well, all that stuff. But if he if he hits 4,000 consistently Oh, he'll build some nice muscle. Yeah. He'll he he'll be a 200 lb 200 lb like low body fat percentage jack dude.

He will. He will. He will. Our next caller is Kalia from Florida. Hi Kalia. Hi Kalia. Hi Kalia. Hello. Hello. Hello. Hi guys. Wow, this is really surreal. I'm not going to lie. All right. All right. All right. How can we help you? So, um, just so I don't miss anything or trip over any words, I actually wrote wrote everything down if that's okay. Yeah, let's go. Yeah, hit us with it. So, growing up, I was always an overweight kid and I had a really bad relationship with food.

And looking back now, a lot of that was tied to using it as a coping mechanism. And it wasn't something that I was intentionally taught, but it was definitely something that got passed down to me. And I carried that with me for a very long time into adulthood that put me in a cycle of yo-yo dieting and losing the same weight over and over again. I had tried everything from vegan, keto, fasting, whatever trend was out there, I probably did that, too. And it got to a point where I was like, "Okay, I'm tired of looking on the internet.

I I want to know the truth." So, back in 2019, I originally got my NASA certification originally just for myself. I didn't have any intentions of really becoming a coach or doing anything with it at that time. And over time, I started to find a lot more balance with food and training and my body. And then fast forward to 2022, I had my son and during that pregnancy, I gained over 120 lbs. And there was a couple times I got on the scale and I was damn near 300.

I didn't recognize myself in the mirror anymore, but this time I knew it was different because I knew the things that I had to do. I just had to give it some time. So, I focused on fueling my body, lifting consistently and intentionally, and getting stronger. And I ended up losing a lot of the weight and building some muscle, too. And that also led me to fall in love with powerlifting, and I've been competing now for the USAPL for about 2 years. Oh, yeah. yeah. yeah.

Fast forward to now, I got reertified in 2024, and built my coaching brand, Iron Fox Strength. and it's really centered around just helping people build strength for the long haul and not for just aesthetics. I've also been working with a coach myself. He goes by Muscleman Marcus on socials and he's helped me a ton with structure direction and has been a kind of a mentor figure for me as well. But I'll be honest, in the pursuit of chasing a coaching career, I've been doing things a little bit backwards.

I've been in the restaurant industry for over a decade. I've done everything from dishwasher to management and I've been trying to build a coaching bu business on the side while still working there. I had some clients here and there, but nothing has felt super consistent. And a lot of the times when I'm online, I feel like I'm just yelling into the void because there's so many other people doing the same thing. And recently, And recently, And recently, the restaurant life just started to feel like it wasn't fitting me anymore.

Like I was wearing shoes that didn't fit. So, I made a big shift. I left that job and I started working at a gym here in St. Augustine called Anastasia Fitness. I'm at the front desk right now, but they told me that any clients I bring in or get are mine. So, I'm treating it like an opportunity to build something in person, build relationships with people and the members and grow from there. So my question is, if you were basically starting fresh as a coach in a gym environment, trying to build your first real consistent client base, what would you focus the most on?

What works when it comes to building trust, getting those first clients, and creating momentum for the in-person space? Because I have a really big vision for where I want to take this and my future. I just want to make sure that what I'm focusing on is the right things early on. Yeah. Great. How many uh how many workouts would you say happen in that gym a day? How many people you scan in a day? How many how many would you say? About 300 on average I see on the headcount on the computer.

Okay, that's not bad. That's a decent amount of people right there if uh locally owned and operated too. So, it's like a smaller one of the gyms in town. So, I I like the uh I like the saying that you're in the the learn phase of your career, not the earn phase of your career right now. And so what is more valuable than what price you should charge or how many clients can you you get to buy from you is how many people can you get in front of you is more important.

And the fact that you control the front desk and you're scanning people in. I would use that as an opportunity to get those people in front of you for a session of training and use that practice to build your skills, build build your ability to convert them into clients and like really focus on that. and then the business will come. If you really sit there and try and strategize on how do I get clients to pay and what price should I be and should do I build an online presence and sales funnels.

It's like right now you have this great opportunity where you are meeting 300 potential leads. Those are some of the best leads. These are people that have already raised their hand and said I am going to pay for a membership and show up to a gym because I need to change my life some in one form or another. Those are some of the best potential clients you could ever ask for. So, getting them in front of you and and and getting them for a free personal training session or do free assessments with them or teach them a powerlifting move or I mean I can think of a whole host of things that you can start doing for them is great practice and where I would start you first.

Yeah, Kia the uh of all the places in the gym, the location that is the best by far to potentially get clients is the front desk. That's the best. Second best is the workout floor, but it's actually a distant second because the most difficult part of talking to people or getting them to maybe want to work out with you for a free workout is that initial icebreaking initial icebreaking initial icebreaking their attention their attention their attention and they're already coming in and hey, how you doing?

Scan them in. Boom. Done. It's the best place. And this is why I trained all my trainers to work the front desk. Uh this is what we talk about in our course that we have for coaches and trainers. So, all you got to do is uh get people to work out with you for free and then based and then from there uh you'll get the clients. That's it. it. it. Just get them to work out. Hey, what are you working on today? You want to come back and focus on your deadlift or you want to build a better whatever or let me take you through a me take you let me take you through a workout.

I'm a competitive powerlter and then schedule them for a workout and that's it. And you do a bunch of those, you'll get clients, no problem. Yeah. They'll want if you if you become the mayor of that gym by knowing all the people that get scanned in by first name, what they're working on, what they're working into, before you know it, they're recommendations. recommendations. recommendations. Whoever whoever is the the owner of that gym is going to want you as the trainer training there cuz you're going to that I mean that's the key and that's the focus on that right now.

Can I get to know all these people that are coming in by first name, what their goals are, what they're trying to do and help them in any way in any capacity whatsoever. Whether that be teaching them the technique of a deadlift or a squat, whether that be taking them through a full workout, whether that be taking them through your NSM squat assessment, I mean, those are all tools that you already have in your in your high service. Like, just pay attention to the quality that you're providing them.

All of that is going to play the long term so well. Like, you're going to build that reputation in there and then that's just going to keep like escalating and and the snowball effect. I'll give you specific numbers, Kalia. If you can if you can schedule yourself 10 to to 20 free workouts a week. Okay. So every week if you can get yourself 10 to to 20 free workouts within three months you'll have a full roster of clients. clients. clients. Yeah. Yeah. Yeah. That's it. That's it.

That's it. Yeah. Yeah. Yeah. So just do that. Say, can I get myself for next week? Can I book myself 15 workouts with people? Like 15 free one-on ones. If you do that after 3 months, you'll have a full months, you'll have a full raw. I So, an idea that comes to mind right away for me with someone like you with a powerlifting background, um I would literally pick a day, say 30, 45 days out from now and I'm going to do a squat clinic for free and I'm going to have a signup sheet on the front desk and I'm going to say hi to everybody and be like, "Hey, would you like to improve your squat from somebody who's somebody who's somebody who's that one lift at a time?" Yeah.

and and literally just get try and get 30 people to show up to your squat clinic and teach all the mechanics of the squat, how to prep for the squat, how to make like what it looks all the whatever. whatever. whatever. And now I love that idea. And now all those people that show up to that or and they get something from you, I guarantee at least three to five of them will hang out after the hour of teaching them and want and those are now people that go, I tell you what, let's spend some more time.

I'd love to spend some time with you oneon-one. Let's book something next week and you and I can dig more deep into your reason why your knee hurts or and start hosting these free little clinics every other week where you try and get 10, 15, 30 people in for free and those people will turn into potential clients for sure and it's something you already do. Simple. Simple. Simple. Yeah, I love that idea. Yeah. And then you probably and then you probably should get in our elite trainer academy since this is the type of stuff that we coach and talk about.

I mean that's that's that's Yeah, I definitely have checked out that link. I just haven't pulled the trigger yet. yet. yet. Yeah, I mean that's so just so you know um when we went out when we pursued that and decided we were going to build that. We did not want to compete with NCSF NASM all the great national searchs that out there what we saw as a gap is exactly what you're calling about right now is a lot of these do a good job of giving you the fundamentals but don't teach you how to go build a business from ground up.

So literally our course is centered around that. is like how do you take your little bit of knowledge that you've gained as a personal trainer and then actually turn that into a business whether that be inerson virtual we cover all that stuff. This is this is what that whole course is about. So that was really the the it's not another NASM or another NCSF. That's not what you're going to get from our course. You're going to get learning how to build your business and tactics like what we're talking about right now.

Yeah. I had always heard, you know, you think you're going to get certified and you're just going to coach people, but really it's just a lot of business stuff and I'm just really learning that and I'm just like, okay, let's figure it out. out. out. 100% 100. I mean, this is why we thought this what our C was so valuable was because it's like there's a ton of great nationals to learn, you know, biomechanics and human physiology and nutrition. And there's not there's not I don't think I think we have plenty of those.

We don't have the not enough of them talk about, okay, now what do I do with this damn thing? You know, I I understand how to help somebody, but then how do I actually turn that into a legitimate business and a livelihood? But Kalia, the fact that you work the front desk in a in a relatively busy job, job, job, you're in a great position. That's like that's that's so much of this is just being able to put yourself in that position. You're already there. Yeah.

Yeah. Yeah. So, the rest is really just follow the steps. I you'll you'll who I don't know who the boss is who hired you and stuff like that, but you'll blow their mind if you all sudden start holding these squat and deadlift clinics and sh 30 people start showing up to it. Like I I would so do this undercover and just do my thing and like let them watch you and then watch what happens. Yep. Yeah. Yeah. Yeah. Yeah, that sounds great. I definitely think I'm going to do that for sure.

All right, cool. Let's see what happens. Yes. And hopefully we'll see Yeah, I will 100%. Hopefully we'll see you inside of Elite Trainer Academy soon. All right, sounds good. Thank you guys. Y I mean, you guys remember we used to fight over the front desk. Oh, yeah. It's It's interesting that that we bring this up now and a lot of uh trainers and people don't even know the power of just people coming in to greet you as they come in and how easy it is to schedule.

Huge advantage. Huge advantage. Huge advantage. Oh god, the front desk is like that's the place to be. And she already works there. So, if she just follows the steps uh and I was concerned, I think within a few months she'll have a nice client. And and I asked how many people they were working out there cuz that that makes a big difference, right? If you're getting 300 leads a day, that's a lot of people. That's that's plenty of people to build a legit business off of.

Like, you know, it's different if she was working at some small box that saw 10 workouts in a day. It's like it's still the place to be. Oh, you're right. Far less. Oh, yeah. Just But man, you get you get 300 workouts a day. I got 20, 30 people showing up to my free squat class in four weeks. Easy. Easily. Our next caller is Katherine from South Carolina. Carolina. Carolina. Hi, Catherine. Hi, Catherine. Hi. How can we help you? So excited to be here. Thank you.

Thank you. Thank you. Thanks for coming on. Just wanted to uh give a shout out to my sister. She listens to y'all every day. Um so I'm kind of a fan through her to you. She's on one of your um muscle mommy programs with one of your coaches. Um she encouraged me to reach out. Oh, good. How can we help you? Well, um first I guess one of the main reasons I wanted to talk to y'all was because I have a son getting married in June.

So, it's very motivating for me to um be at my best. And I kind of have been weight training off and on for the last year, but really seriously for about eight months. And then I kicked it into high gear in January. And I've shed about 14 pounds of fat. And I think that's really, really, really good. Mhm. It is. Yeah, it is. It is. Um I feel like I've kind of just stagnated now. Um, I've been in a slight calorie deficit of about 200 calories since January 1st.

Um, and it seemed to really be working well. I have plenty of energy. I recover well. Um, I'm sleeping great at night, but now I'm just kind of stopped and I want to keep I want to keep getting I still have some body fat that I want to shed. So, what do you suggest? suggest? suggest? Let's talk about your uh programming. What are you doing as far as your strength training? I am doing um four days a week most weeks uh upper lower split. split. split.

Okay. Okay. Okay. Okay, that's not bad. And are you feeling pretty strong? I am actually. There's a couple lifts that I had to regress a little bit in. Um and I was thinking that was probably maybe because I wasn't eating enough. And then I kind of got over the hump and I was getting stronger in those lifts again. So that's good. That's good. And you said you're in a small deficit. What are your calories? 2,000. between 2,00 and 2100. Okay, that's not bad. So, so we we run into a bit of an issue here.

Um, you could go into a deficit, but now you're starting to dip into 1,800,700 calories. I don't want to do that. I wouldn't. We don't want you either. I wouldn't do that. Yeah, I wouldn't do that. So, that. So, that. So, especially I see you're doing 14,000 steps a day. So, you're active. You're not a you're not a sedentary person. So, it's a bit Well, I do I do a 45 minute to an hour walk every day. So, that's where a lot of those steps are coming from.

That's Yeah, that's okay. That's still a lot of stats. That's still It's still a lot of st and four days a week of strength training. training. training. Yeah. Yeah. You're an act you're an active person. active person. active person. Yeah. You're you're better off building into into getting leaner than you are trying to cut into getting leaner. Yes. Yes. Yes. Okay. Okay. Okay. So, if if you were to gain some lean body mass and do it in a nice slow consistent way, your body fat percentage will go down.

And what does that look like for me? 2,300 to 2400 calories right now. Oh, no. Oh, no. Oh, no. Yeah. Yeah. Yeah. My son listens to y'all, too. And he was like, "They're going to tell you to go into a calorie surplus." He knows this. And my sister said that, too. Yes. I mean, that's what you're set up for. Cuz the the other option is what S said, and you already agreed we don't want to do. And you're right. You don't want to do that. I don't want to take you to 1,700 calories.

That's such a low. low. low. You'll lose weight, but you'll lose muscle muscle muscle and you won't feel good. You'll you'll you'll feel better going up to about 2,300 to 24,400 calories. And really just focus on getting strong. Don't worry about the scale because you might see the scale go one or two pounds up. It's not fat. You didn't put fat on. You know what I'm saying? You're eating more calories. You're eating more carbs. You're going to have more water. It's a just don't worry about that.

What should happen is you should probably see maybe the scale go up one or two pounds and then it'll level off and you'll feel really good. And then that knows we're we're at a good calorie place and really focus on getting strong. And then the next sign I'm listen I'm wanting to hear from you is that you're hungry because then that probably means we build muscle. I have started getting hungry lately. Good. lately. Good. lately. Good. Like um at the in January, it was really hard work to eat 160 grams of protein a day and I was having to supplement with protein shakes and I just couldn't.

It was like punishment eating all that food and now I'm eating that food and I'm a little bit hungry when I go to bed. Oh, good sign. That's good news. When When's the wedding? How long How long do we have? It's June 19th. Okay. Okay. So, if you went Oh, we got if you went up to 2,300 calories right now, uh I think what would happen is you probably you get stronger, you feel better, and then you get leaner. I think if you just stayed there, you could actually even go up from there.

You could end eventually get up to 25. But I bet if you kept it around 23, 24 and just kept doing what you're doing, you would get the look that you're looking for by June. Really? Really? Really? Yeah. Yeah. Yeah. You just need to be fed more. You're hungry. You're hungry. You're hungry, too. That's a good sign. Such a good sign. I mean, I I'd love to give you a program, too, if we could set you up with one of our programs. Not that there's anything wrong with what you're doing, but I think you would it would it would do you well to switch over to something else.

Well, that would be great. I am getting a little weary of trying to figure out what to do every day. I mean, I I have good knowledge, I think, but it gets old trying to figure it out. You work out in a gym? I do. I go to the gym. All right. We'll send you Muscle Mommy. Follow that program. Yeah. Yeah. Yeah. Okay. That's what my sister's on. Yeah. Yeah. You'll love it. Yeah. No, you'll do. You'll do great on this. Um, bump your calories. 2 23 24 stay there and and and give it some time.

time. time. So, just keep doing that till the wedding. Yep. wedding. Yep. wedding. Yep. I I mean, yes. I also think though that you could potentially get hungry and she could probably still feed a little bit. We have enough time that she could get all the way up to 26 2700 and then come back down too. If you want Look, Catherine, if you want specific uh because this is where we where we would want to adjust. We could have you coached, too. Yeah, that's right. we would want to adjust you uh as we go because we would ask you questions, see how you're doing, whether or not we want to reverse a little more, whatever.

Um you could work with one of our coaches and then they could work with you up till the wedding and take you through the entire process and adjust calories uh essentially based on how you feel, your performance, that kind of stuff. So, that would be another option. And the only and the only reason why that that's better than what we're saying right now is just because I what I don't know is you the feedback from you in three weeks. Like I the first thing I would say is boom, I'm going to take you up to 23 2400.

And then I'm going to check in with you and you're going to let me know like I feel this. I notice this. This is going on. And then from there I'll either say cool stay the course. We're right where I want you to be. Or I might go wow. Okay. You could eat we could eat some more. Let's go up another 100 or 200. And then I might So that's the only thing that's different is like it's hard for us to predict how you'll be feeling what you'll see in 3 4 weeks.

Sal is right. You could probably hover right around there all the way through and you'll end up you're going to see improvements all the way till there. I think we have enough runway room runway room runway room that if I was like be much more specific. If I had you that whole time, I think I would really try and keep ramping the calories up till I till I get about 26 27 maybe even 2,800 and then hopefully have a whole month before and then I cut for a month going down and I take you from like 28 all the way back down to 2,000 to 22 and you just lean out right into the wedding.

So that that is kind of what I was hoping we could do something like that. Okay. So Okay. So Okay. So that and that that's where the coach would help because knowing that you're going to respond exactly how I I would think or want you to. I'm uncertain until we're going through that process and there might be some adjustments along the way. But you have enough runway. You're in a you're in a healthy good place like that. We could totally do something like that. Um but again like I said knowing that for sure but you have both options.

You can do the S way which is like hover around those calorie. What he's telling you I think is the more conservative way where you'll be okay. He knows that he can give you that advice. You'll be better where you than you are right now. I'm thinking more like well I got enough room. I could really push that metabolism and then I could really cut her. I could do more but then I I would want to be closer to you to know to see and know so I don't send you the wrong wrong path.

Well, I feel like I'm I have the drive right now. I have good energy. I I really want to keep moving this thing forward. Um I I am not tired. I'm not too tired. I think going to the gym four times a week um is good. I'm not But if there's something more I could do more concentrated to get to the finish line of June 19th, obviously it's not the finish line, but it's, you know, a a good goal to work. You have a lot of fun with a coach because it's going to get much more specific.

uh you're going to have a lot of fun with seeing how your body responds. I think you'd be surprised how great your metabolism responds, the muscle, the leanness. Uh it's much more targeted that way. It's just we'd have to we'd want somebody to be with you to know when to make those changes. Uh so you can you can you can The cool part of going through with a coach is you'll get the you'll have these strategies to use forever. Yeah. You know, what you'll learn about your body and what they'll learn going through it with you is like how you respond to that.

Everybody's different. You know, some people respond really well to the calorie surplus. Some don't so much. And I have no idea if that's going to present any sort of challenges mentally, too. And that's all part of coaching is like listening to my client tell me what they're going through, what they're feeling, they're feeling, what they're feeling, and then trying to coach them on what what exactly what they're they're reading. reading. reading. Okay. Okay. Okay. So, we can have someone what we'll do we'll have someone uh call you when we hang up right now.

We'll have one of our coaches kind of lay out what that would look like for you and hopefully we'll see you in there. All right, that's great. Thank you so much. All right, thanks for calling in. See you, Catherine. you, Catherine. you, Catherine. All right, thanks. Bye. She's in good place. Yeah, I mean, you gave you gave the the best conservative. best conservative. best conservative. Very conservative answer. That's right. That's right. That's right. Yeah, Yeah, Yeah, but if you want like focus, targeted, like make it happen.

Yeah. Yeah. I can't help but go like go like go like No, I don't know how she's going to be informed. informed. informed. I got a lot of time. I got a lot of time. She's in a good a good place right now. I would like to ramp her up way more aggressively to like 2,800 plus calories and then put her on kind of an aggressive cut for 4 weeks. And what and by the way, aggressive cut will look where her at where she's at in calories back down where she's at.

Yeah. But but but after we've sped that metabolism up, built, you know, five, six pounds of muscle on her, lifted, get her all her all her lifts up, and then just watch herself lean out going into the wedding, you know. Our next caller is April from Wisconsin. Hey, welcome back. Hey, how you doing, April? How you doing? Hey guys, I'm glad to be back. Um, I emailed I think it was Doug or someone a couple weeks ago. I just wanted to give you guys an update because I know the last two times we spoke um you guys wereounding me to do powerlift and I was too stubborn to listen.

So listen. So listen. So So what happened? Uh I ran it and um you guys were right. That's weird. That's weird. That's weird. weird. weird. I know. I know. Uh so I'll take I'll take the the loss on that one. So uh in October after we spoke I was like okay I'm going to try it. Um ran the program and what is it? It's now end of March and I can happily say that I have visible muscle. visible muscle. visible muscle. Yeah. Yeah. Yeah. And uh it's pretty awesome to finally see the progress that I've made.

Um after October I actually stopped tracking my calories. I stopped weighing myself. Um, I decided the only numbers I were I was going to focus on was the weights I was adding to the bar. Uh, the dumbbells that I was grabbing. So, no longer, you know, tied to the scale. Yes. Um, so it's it's been really cool. Um, my husband told me that, um, my legs look bigger, my butt got bigger and higher. I actually have arms. So, like hearing that validation um, and seeing it myself is just like um, it's awesome.

So, I'm really pumped to to keep this going. going. going. So cool. So cool. So cool. Great job. That's exactly what you needed to do. I'm so glad you did it. I'm reading your email here, so let me know if this is still uh accurate. You went from 650 calories a day to about 2,00 to 2100. Yeah. So, 1650 to about 2100. Yeah. Okay. And your strength, uh, it looks like you squatting from 45 to 85 lbs. So, you went up 40 lbs in your squat.

Almost double doubled it. Yeah. That's phenomenal. And you're actually kind of careful with that cuz you don't want to hurt yourself, it says in the email. Yeah, I have two uh back fractures from when I was in high school. It just never healed, right? So, I have to be really careful with squatting and deadlifting. No worries. And then you gained 3 to four pounds of muscle essentially uh per the comment of your husband with your legs and your butt and the strength. Yeah, I mean what I the last weighin I did was October and I weighed 10 126.

I weighed myself last week. I weigh 127. So, I definitely think I did a recmp. recmp. recmp. Yeah. Yeah. Yeah. Like just eating intuitively, which was really great. really great. really great. That's cool. That's cool. That's cool. Yeah. Yeah. Yeah. So, I want to hit the question that I see coming, which is the uh I have a trip coming up in a couple weeks, but I want to get back my plan to increase my calories and again start MAPS aesthetic. I don't think maps aesthetic is the program for you.

I do want you to increase calories though. I think you absolutely can keep going up in the calorie direction. Okay. I think MAPS aesthetic volume is unnecessary for what you're trying to accomplish and where we're at calorie-wise. That's my opinion. Bump your calories and follow Maps Muscle Mommy. Muscle Mommy. Muscle Mommy. Okay, Okay, Okay, that'll get you what you want. Okay, that was actually my the the next one I was going to suggest if you guys had uh options. I was like Muscle Mommy was one that was kind of on my radar.

Um I did notice that like training with deadlifting and squatting um like my I just like I got less flexible. Oh yeah. No. Um, you know, doing something definitely. I mean, I have to do something different. I just feel like it's uh it's run its course. So, I think Muscle Mommy will be a good fit. Um, when I know I have to ask this question, so don't kill me, Adam, but like when do I do the cut? Cuz like I think I'm fine now. Like I'm like totally in the zone now.

I do feel like I'm going to trip myself up once summer gets here and I'm walking around in shorts and tank tops and I I mean I feel I feel bigger now. I'll admit I feel fluffy. I feel big, but I'm still not freaking out. I just see myself getting to that point once the weather starts to turn here. So, even though you only went 3 lbs up in the scale, husband says it's butt and legs, you still feel fluffy. I do. And I don't I think it's like I don't know if it's like like because I'm I've increased my food and maybe I have some digestive issues, but I always feel bloated by the end of the day.

Just kind of feel gross. You're It's cuz you're It's You know what it is? It's You're tripping. Yeah. You're tripping. Yeah, you're tripping. So, you're used to eating very little. little. little. Yeah. Yeah. Yeah. So, eating eating appropriately to you is too much. So, adding more is going to be even more. more. more. It is. Well, and I mean, what we're getting to is that so we we have we've just had some recent callers where we talked about this too. Someone where you're coming from will be would be far better off building into the physique than cutting to the physique you want.

you with you with, and I know it sounds crazy to say this, but 10 more pounds on the scale or 10 lbs on your body of muscle of muscle of muscle will look better than trying to cut you down 5 lbs. It will you you will have the the roundness of the shoulders, even rounder butt, of the shape that you'll look you'll look more amazing building into the body you want than trying to cut into the body you want. April April, do you know what your body fat percentage sits at?

I don't. How tall are you? What's your body weight? weight? weight? I weigh 127 and I'm 5'6. Oh, yeah. Oh, yeah. Oh, yeah. Yeah. Yeah. Yeah. Oh, hun. You're lean. Yeah, you're especially with your strength and all that. You're lean. Yeah, we got to Yeah. I would go up to 2,300 calories. Follow Map's Muscle Mommy and have a good time. Have a great time letting your metabolism really just Same same focus, too. Don't Don't be uh don't focus on the scale. Focus on the strength of the gym.

Those extra calories, if we do a good job, should fuel that strength. that we want to see. And just so you know, someone like you doing some if I coached you, I would easily get you up to over time like 27 2,800 calories, no problem. No problem. No problem. No problem. So even 2,300 is going to is is lower than what your body's capable of doing. And you're not going to get you're not going to gain all this body fat. You're just going to get really sculpted is what's going to happen.

Which is why I wouldn't want to cut you. I wouldn't I wouldn't want if you were my client and we were together long term, the goal would be to do what S said before I said, "Okay, we could probably cut and see what that looks like." Because you're tall enough, you're lean enough, you're lifting enough to get to a place where you should be able to easily eat over 25 2600 calories and maintain the body and physique you want. and cutting you before that is just I'm setting you up for for failure down the road, you know.

Okay. Okay. Okay. So that So that So that Okay. Um I don't like eating a ton of food because I mean I eat whole natural foods, right? From cooking all the time, all that stuff. Can I get those extra calories from like adding more olive oil or cooking butter? I would I would encourage you not to change much especially with someone who feel like they're eat like adding uh I don't know what cuts of meat you eat right now but have a little bit higher fat cuts of meat.

meat. meat. I don't know how often you enjoy a ribeye or a tri tip or the highfat ground beef. Enjoy that. I'm picking up half a cow in two weeks. Oh, you are? Oh, good. Yeah. So, enjoy higher fat cuts. Enjoy enjoy those or add an olive oil when you're doing something like that. Eat chicken thighs instead of chicken breast. Don't do the extra lean ground turkey. If you do do ground turkey, make it in olive oil. Add a little bit of butter to your rice.

Like do things like that. That's not not really radically changing the the kind of way you eat, but just, you know, you're bumping 100, 200 calories through higher and and the higher fat always does good with my females. My female clients always are better served getting those good healthy fats in their diet. An avocado in there. Add stuff like that. I love that. especially if you're hitting your protein already consistently. consistently. consistently. Okay. Yeah, I definitely do. Even if even though I don't track I tracked for so long, I definitely am getting my protein.

I do think the digestive stuff probably is coming from trying to increase my carbs because my carbs generally sit on the low side. Um I did hear you guys had a caller. I think she had very similar stats to me, but she said that she eats, you know, very high fat, low carb, and you guys said it was okay. Yep. okay. Yep. okay. Yep. That I'll still build muscle even if I'm not chasing Oh yeah. Oh yeah. Yeah. Yeah. You know, I mean, going Z, no carb, uh, some women have hormonal issues from that, but going lower carb, higher fat, perfectly fine.

Yep. Okay. Okay. Okay. Yeah. I'm probably like 80 grams of carbs a day. That's where you're at now? Yeah. Yeah. Yeah. Oh, you're fine. Yeah, you could b Yeah. And you could bump the fats a little bit and if it's digestive, you could try adding psyllium husk to your meals. It's just the fiber that helps. Uh, yeah. So, you could try that. Yep. Yep. Yep. Okay, cool. Okay, last question for you guys. Um cuz again, you had a recent I listen to you guys every day.

Like seriously. Um you guys are amazing. Um but you had a recent episode about creatine and how women should be taking it. Um I have a heart condition and I cannot take it. It causes um palpitations. Okay. So, if you could recommend a second in place, a supplement that a woman should add to their stack that's not creatine. Do you guys have any suggestions of like what would be a good one? Yeah. No. And you've been recommended by your doctor not to take creatine. Yeah. My cardiologist recommended not to take it just because of my electrolytes have to be like dialed in.

Oh, I see. That makes perfect sense. Okay. Yeah. I mean, honestly, multivitamin, vitamin D, uh, with K, omega-3s, um, you know, these are just health supplements. There's not a ton of supplements out there that make a huge difference. You're hitting your protein target. target. target. If you weren't hitting your protein, I'd say a protein shake. Uh, but there's like not a lot of I mean, you know, there's stuff that can help with inflammation, with sleep, and, you know, but honestly, if make sure you get your nutrients, so you know, uh, like methylated B complex, some women do really well with that.

Um, vitamin D with K2. Uh, most, you know, men and women do well with that. that. that. I'm assuming you're already doing like blood work and checking your hormones and, you know, you're all balanced on that side. that side. that side. Yeah. Yeah. Cuz I also suffered from from Graves disease two years ago, so I get that checked every six months. So, if you're if you're balancing your hormones out, you're hitting all your micro macronutrients. Even as great as creatine is, it's not like it's it's not that big of a deal for you not to be.

You're not missing out on some huge I feel like I'm missing out every day. and it's like crap. Okay. No, no, you're not. You're not. In fact, you know what? I where an area that I think everybody can always be better at is is sleep. And so, if you put some effort and energy into getting really good night's rest of consistent sleep, that'll serve you even more than even the best creatine in the world will. Like you like consistently scoring really high on sleep every single night.

So having a good sleep routine, uh whether that's, you know, and for me it's like chamomile tea, my magnesium, like I have my little supplement stack that really helps me calm down, wind down, and get a good night's rested. Uh if that Yeah. Hold my teddy bear. Yeah. All those things. So if you don't if you don't put a lot of effort into that, I think that would serve you as much or more than even creatine would. Yep. Yep. Yep. Okay. Okay. Okay. Yep. Yep. Yep.

Okay. Cool. Okay. All right, guys. Thank you so much. You're doing great. Um I'll just say one last thing. anybody if you're women especially if you're afraid to lift heavy listen to them. It actually works. Thank you so much, guys. Thank you. Thank you. Good job. Bye. Bye. Bye. If I if I recall, so I should give her love because if I recall, we did the call with her and she got off. I said she ain't listening to us. Yeah, we almost like took a bet on her.

Yeah, I think I think she was the one that I said that. So, I got to give her some respect that I felt that energy. But I I got to say this too with the digestive stuff, not that this isn't common cuz digestive issues can be common in people. Uh but sometimes often times I find people who are afraid to eat more or who've constantly eaten eaten too little or have restricted when they eat appropriately to them it feels like they're bloated. Yeah. I'm dealing with the new thing.

Yeah. And it's like you're just not used to feeding yourself. You're used to being empty all the time. I'm dealing with that right now. Yeah. That's what we're going through right now is that, you know, it's like I I know it's appropriate. Everybody else says it's a but feels like it's too much. I'm bloated. My dash is just like, yeah, if you've trained yourself to eat so low a calorie, you're just used to being empty all the time. time. time. All the time. Yeah. It feels so different to you.

All right. I know you like that episode. If you did, check this one out. Shredded, ripped, defined, singledigit body fat. Yes. You want to get there? Let's talk about it. it. it. difficult and is it worth it? That's a follow-up question. follow-up question. follow-up question. Yeah. First off, we got to say 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, women, women, add 10%. add 10%.

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