The All Day Workout for Crazy Gains | Mind Pump 2988

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Servle.com slash listen. Oh my gosh, you can't be serious. You think making the pick is the hard part? No, it's not. The pick takes like three seconds. You know what's hard? The sweat. The time between locking in and cashing out. Yeah, you have a take, but in the end, it's not about the winners or losers. This is about us, man. Whether we're brave enough to sit through it. Don't fight the sweat. Live in it. Because you are an underdog. Underdog. Unleash your dog. Terms may apply. If you want to pump your body and expand your mind, there's only one place to go. Mind Pump. Mind Pump. With your hosts, Sal DiStefano, Adam Schafer, and Justin Andrews. You just found the most downloaded health and fitness and entertainment podcast in history, approaching over half a billion downloads. This is Mind Pump. In today's episode, we picked four questions from our Instagram page that listeners posted. The page is Mind Pump Media, and we answered them, but this was after the intro. Today's intro was 59 minutes long. In the intro, we talk about working out all day long for crazy gains. We talk about peptide therapy, nutrition. We talk about family life and other things. It's always a good time. Look, again, if you want to post a question that we can pick from, go to Instagram, Mind Pump Media. Now, this episode is brought to you by two sponsors. The first one is Vita Bella. Our partners at mphormones.com are medical professionals that can help you with hormone and peptide therapy. In fact, if you go to mphormones.com and use the code MP249, you'll get labs, a 45-minute medical consult, and testosterone replacement, or in clomiphene, or B12, for your first month for $249. It gives you all that for $249, and then afterwards, it's less with your subscription. This episode is also brought to you by Paleo Valley. Today, we talked about their bone broth protein. 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Real quick, if you love us like we love you, why not show up by rocking one of our shirts, hats, mugs, or training gear over at mindpumpstore.com. I'm talking right now. Hit pause. Head on over to mindpumpstore.com. That's it. Enjoy the rest of the show. Okay, we're going to introduce you to a crazy hack for incredible strength gains and even visible muscle gains that can happen in a very short period of time. For you fitness fanatics, you're going to love this. We're going to talk about the all-day workout, how to apply it, and how to maximize the gains you get in 24 hours. It's true. Here we go. I was thinking about this the other day. You first brought this up, I don't know how many years ago it was, but do you remember what the catalyst was that made you do? Because I remember, and the reason why I bring it up is because I'm almost done. My gym is, I'm probably two weeks out from my home gym being finished, being built. I'm really excited to apply this. I've never done this. I've never had the opportunity to really do this. I was trying to remember. I'm like, man, I remember when Sal first brought this up. I'm like, what made him do that? Yeah. It was old Soviet era strength training studies on periodization. I mean, during the reign of the Soviet Union or during the time they existed, they just crushed everybody in strength sports, dominated in a big way. Everybody speculated that it was the drugs. They must have some superior steroid or something that's making them so dominant. Well, lo and behold, Soviet Union, Iron Curtain Falls, their coaches come to America and we start dominating. It turned out it wasn't the drugs at all. We were all using the same drugs. What it was was their training methodology and the science they put behind strength training. One of the things that they talk about was the central nervous system adaptation that can happen from practicing lifts throughout the day, essentially. I'm kind of paraphrasing. You have to first give a little bit of a history lesson on why that is because I think it's so fascinating when you think about it was really tough, especially back then, to get good studies. Yeah. Nobody's going to fund a bunch of people to do that unless you're like this communist country. It was a state dream. Well, yeah, that's what I'm saying. It was government funded to win. Otherwise, we don't get that stuff. Our studies tend to be market driven, but the Soviet Union wanted to prove their superiority and the ways that you do this because economically they couldn't, but they tried to prove it during the Olympics. This is when countries compete against each other. Yeah. And they did, they took their top scientists and they put them on the job and they took these athletes and said, you're living here. Yeah. And you're doing what we tell you, which is very hard to do in a free country. And so that's what they did. They put lots of money, time and energy towards. They're way ahead of everybody. Yeah. For sure. I mean, to be fair though, like the Icarus document. Oh. You've seen that, right? No, I haven't. Oh yeah. Well, they showed a lot of cheating and drugs. Sure. But like, yeah, to your point, they were ahead of everybody in terms of their methodology and. Right. And the way that they trained, uh, you know, these athletes and kind of drew it out for like these long cycles. Yeah. Oh, they were definitely doing, but we were too though. We were too. We were too. We were doing drugs. They were, we were. Oh yes. Yes. Yeah. Yeah. So I saw Icarus and they, and they, and they definitely break down all the, the blood doping and the, and the steroids that were used, but the U S was to. Yeah. I just thought, I mean, it wasn't like they're like super clean. They always like. Oh yeah. No, no, no, no. But that was, I think the Sal's point was that that was what was so like, come to find out we were all using the same drugs, but what the gap was in the train. It was in the training. A hundred percent. What we know about periodization, what we know about variable resistance, what we know about explosive training. Uh, it came from the Soviet again, the iron curtain falls down. Their coaches come over here. Yep. Our power lifting coaches start adopting their methods. Uh, our strength athletes are adopting their methods and lo and behold, we start crushing. Yeah. Um, and it was because of the science. And so the, you know, I'm a, I'm a nerd when it comes to strength training. And so what happened eight years ago, I had a garage gym. Um, this is when Jessica and I, before we got married, she's super into fitness as well. Um, at this time we didn't have kids. Uh, so I had my older kids who were with us every other week. So every other week it was just Jessica and I, so we had all this time on our hands and I said, Hey, let's try an all day workout. Let's take Friday or Saturday. And we're not going to go anywhere. We'll stay home. We've got access to the gym in the garage and let's test this out and see what happens. And it blew me away. I mean, you're, I, I added five to 15 pounds to these major lifts. Keep in mind, I'd been lifting forever by this point. So these weren't newbie gains. This was like to add five pounds to a lift in one workout is ridiculous. And I did it and some were 15 pounds. Uh, when I tested myself three or four days later and it was from this all day workout, but it's very different from traditional workouts. And if you do this wrong, you'll fry yourself. Oh yeah. Cause I mean, you can really sneak in and pack in a lot of volume, uh, that you're not necessarily going to feel right away, but you could definitely overdo it. And that's what it was. I calculated the volume and it was ridiculous, but it didn't feel like it because it was spread out for a, uh, like a micro example of that in a workout would be like cluster sets. You basically cluster workouts all day long. And it's, I would imagine that you got a similar type of feeling, just like a cluster set. It's like, you're doing so much more volume. That's what makes the cluster set. So, so values like you do these, you go three reps, rest for 15 seconds, do three reps again, rest. You find out you can end up taking away that you could only do eight reps. Now you did 30 reps of it because you broke it up like that. The big difference is the intensity though. Uh, and all day workout is, is not a high intensity approach. And so let's talk a little bit what this looks like. And there's really two ways to approach this. One way is to pick a couple lifts, two or three lifts that you want to see improvements in. The other way is to pick a body part that you want to see change in a short period of time. Okay. So you could do this one or two ways. You could say, Hey, I'm going to pick barbell squats, uh, overhead presses and pull-ups. That's what I did. Or you could say, I want to see some change in my glutes or my delts, uh, or my arms. So there's two approaches to what this looks like. So either pick two or three lifts or pick your target body part, whatever the target body part is that you're going to pick. You're also only doing two or three, uh, exercises. So that's the most you're going to do. And just a little context, you're going to be doing a workout every other hour for most of the day. So this is going to turn into. Probably five or six total workouts. So we started at like 9.00 AM. So it was like 9.00 AM, 11.00 AM, 1.00 PM, 3.00 PM, 5.00 PM. And then we were done. What would you say? Like your percentage was in terms of like your, your rep max, like what, how'd you scale it down? Like in the beginning, that's the important part. So for me, when I was doing the two or three lifts, uh, and we've, I experimented with this several times, but I picked a weight that I can maybe do 12 reps with. And I was doing like seven or eight reps. So I wasn't even stopping two reps short of failure. I was stopping more like four or five reps short of failure. And so that's where I messed it up. That's why I asked you went too hard. Of course you did. Yeah, I did. Of course you did press and squat. And yeah, I definitely fried about midway through, you know, you got to really be ginger with the intensity and you're just going out there and practicing the lift. What's really interesting. So you said that these are the two, two ways to approach it. The, the irony of that, how you're setting the table for this is actually the opposite of why I'm excited to do this. So my logic behind this and the way I'm going to approach it, which will be fun to talk about after I do this is I want to see how little I can do to maintain what I just, what I just built. So I've been on this kick and I'm going to be dying come birthday time. And when this gym should be finished, I should be in some of my better shape. Right. And so, and I've worked towards this and now if I had this access all day, I want to see like, what happens if I just go over and do like one set, like every, you know, every hour on like a muscle group. Yeah. That's it. Go play. Yeah. Like almost exactly. Almost go play. It's out by my pool and sauna and this and that. And like the thought is like, I'm going to sauna in the morning and do one exercise and then go about my day. And then when I get home from work, I'm going to do another one. You know, I'm going to try and like do as little as I possibly can to see how much I can maintain by doing these little micro little workouts all day. So I actually am going about it a different thought. Like I'm not trying to make gains. It's like, I have this feeling that if I can just frequently touch the weights all the, all the time, cause it's in my backyard that maybe I can get away with like very minimal working out and maintain. So what's, so what you're aiming for with like why this works so well is you get really rapid central nervous system adaptation. And it's a really interesting feeling. So I'll give you the weights that I use. So you get an idea of kind of like what to pick. So I did squats, I did bench press and I did pull-ups. Now at the time, 315 for me in squats, I could do probably 12 or 13 reps to failure. So I picked 315 and I did seven or eight reps. That was it. So I stopped at seven or eight reps. But you still were moving that kind of load. Yes. But that was, remember, that's a weight that I could do. Yeah. So you're almost doing 50% of what you can do. Exactly. So I stopped like five to six reps short of failure. Bench press for me was 225 and I was doing five reps. And at that time I could probably max out maybe 10, maybe eight or 10 with 225. So 225, five reps. Then pull-ups, I strapped on 20 pounds and I did six reps. And so I would go out every other hour. I would do my six reps of squats, my five reps of bench, my six reps of pull-ups, and then I'd take the next hour off and then I'd do it and repeat. Now just one set. I was doing, no, I was doing two, three sets. Okay. Yeah. Okay. So two to three sets. And would that be your top set or would you, so like warm-up? So here's what's weird about this. Okay. The first workout required mobility, warm-up, all that stuff. There are other ones you're ready to go. It was weird. I bet. So at 9am I started, so I'm warming up and I'm going to have to work up to those sets. Okay. When it was 11am, I went out there and I get right under the bar and I get into it. And I continued to remain mobile and warmed up essentially for the whole day, which is pretty cool. Yeah. Here's the other thing that I noticed is as the day went on, I got stronger. So six reps for 315 suddenly felt way easier by the third. That's the most interesting. It's been time recruiting. It's already almost like established. It just was weird. Now, by the end of the day, that six reps felt hard. Yeah. But in the middle of the day I was going out there, you know, six reps with 315. I was like, Whoa, dude, I already feel like I'm stronger. This is. Really really strange. That's by workout three or workout three. Yeah, it was really strange Which is interesting because that's typically like would be a top set or whatever in a normal workout and you're you're that's probably it That's right. You're coming down after that now if you're doing this for a body part, the reps are much higher So if you're like, hey, I want to build my glutes Then you're going for 12 to 15 reps You're not going to failure again You're doing 12 to 15 was something you could do maybe 17 18 reps with you're trying to get a pump The goal is trying to get a pump now what I did. I don't want to pump I don't care about a pump. I'm just trying to move the weight But if you're focusing on a body part, you know You're picking two or three exercises and it's like I want to get my glutes I want to get my glutes a pump every other hour and what you'll find by doing this is After you're done with this and we'll talk about a little bit what it looks like to rest afterwards and then whatever When you do your measurements people a routinely will report Almost a quarter inch of growth from doing something like now. Did you wild did you? Modify and reduce training following the rest of the week because of this yes, and so and we'll totally get to that Oh, yeah, what you don't want to do is go back to your normal training Right afterwards. You got to give your body definitely a time So so that's what it looks like you pick your two or three lifts. You're gonna do either heavy, you know Like lower reps, but again, probably 60% of what you could do or higher reps and focus on a body part Here's the other important part every other hour when you're not working out You're eating or you're taking a protein shake and you're throwing some creatine in there So I would take two grams of creatine and I'd have a little meal So I was fueling my body throughout the day while I was doing this I don't think it's a good idea to do this and not eat. Oh, of course not throughout the day Yeah, now they weren't big meals, but I don't my carbohydrates. I'd have my proteins I'd have some water or amino acids throw a gram or two grams of protein creatine at myself now the the rationale by the way I don't have any studies to back this up This is all based off experience. The rationale was my body was hyper Sensitive to utilizing those nutrients and so I'm like I'm gonna feed myself as I do that Yeah, I'd imagine you'd want something that's very easy digestible on the smaller side calorie wise but enough to just feel the next workout I don't want to like I could see it could be detrimental if you go either one not eat at all or to Eat this big old meal trying to think that like oh, I'm gonna try and get a ton of fuel or so No, I didn't need a big meal. So I'm gonna work out again. Yeah in a couple hours That's not gonna feel good. Yeah, also in between I rested but I didn't sit. Yes. Hey, did you walk walking? I did light stretching a little bit of mobility. Okay, we walked outside a little lock. I sat exactly I sat down a little bit. I wanted to keep my CNS Activated what I didn't want to do is sit on the couch and not move Yeah, I imagine you wouldn't have been as primed and ready for the next like the way you described By the time I got to the second third workout I didn't have to do a warm-up. So I bet you would have if you would have just perhaps sat around between I would think so Yeah, I think we got me was I had to like make an errand had to go pick somebody up over the hill So I was sitting in my car and driving Yeah, oh man that idea. Yeah Now the mistake because I've done this a few times and I can see how easy it is to push too hard Or to move too much between this does not feel like a workout It feels like practice or it feels like almost like a trigger session if it's the body part focus So when I went out there and did it the best results I got was when I would just kind of practice the lift and it just didn't feel like a workout the last workout of the Day, I could tell this is the last one by that point I could tell like I'm a little fatigued, but throughout most of it. I felt good. That was how many total? So I would go 9 a.m. 11 a.m. 1 p.m. 3 p.m. 5 p.m It was by the fifth one where I was like, oh, yeah, I think this is it I think we're gonna stop right there So for most people I would say you probably stop at 4 or 5 by the way for fitness finesse. It's super fun Yeah, you schedule this with your husband or wife. Yeah make a day out of it. Yeah, it's a total So the first time you do it go lighter than you think so Tell me what the rest though the because I think the biggest mistake people are gonna make is they're gonna say like so let's say It's this is a normal lifting week and I'm like, oh, you know what this weekend coming up? I can do that thing Sal talked about but I've already trained a lot of volume leading up to that Did you how did you manage leading up into that? And then what did it look like falling like volume wise good question? So I took one you gotta go like this five. You're doing three exercises That's you got 15 sets right there of each exercise. Yeah Using a weight. So let me let me just communicate this person. That's almost a week's worth of volume Okay, so let's say I could do 12 reps to failure with 315 and squats and I'm doing six or seven Yeah, okay, but I'm doing six or seven for three sets five times in the day in a normal workout I would not be able to perform 315 for seven reps for 15 sets, right? It would kill me. Yeah, but because of the gaps in between I was able to perform those repetitions So the volume even though it feels like I'm not working out that hard. It's a law. Sure It's a ton you throw in the other two exercises I did and I'm doing a ton of total training volume Yeah, you gotta go easy. So I would lead into it One or two days of skipping one or two workouts going into it. Yeah, it's fresh and then three days off afterwards Yeah, yes, that's yeah, I like that a lot. Actually, I did it a little differently. So I was like one set I did one set and I actually did it more times during the day. Oh good. So about six. Yeah six times Yeah, I like that. You went a little too hard. You said what's your head? Yeah, I mean you guys really guess that and then what you do is you take three days off afterwards now if it's body part Focused you go ahead and do measurements You know before and then take your measurements a day or two afterwards and what people tend to report so you can find Lots of anecdotes online. I'm not the one that invented some of this by the way There's other people that have done I know rich rich peon. I remember him the late rich beyond Okay, he talked about doing this for arms. So a lot of people tried it people add like close to a quarter inch To their target body parts. Yeah, I think fun experiment because this is a building strategy, right People have to understand how important the the feeding in the recovery days afterwards are to the whole process like you could totally Kill those gains by overdoing it afterwards because if you do all that volume and then you're like, oh, I'm good I'm gonna go the next day or a day even two days later And you also don't eat in probably a calorie surplus Real quickly this could go the other direction real quickly. You'd be like, well that didn't work for me I try that thing Sal said and I got weaker. I didn't see any muscle It's like you're doing so much volume right there. You have to go. Okay, I really want to rest recover and fuel Those gains and then three days later. I should see feel all three days later Go try those lifts again and don't be surprised if you add two or three reps to what you can typically do now the day After I wasn't sore. Here's what's crazy. I wasn't sore the day after I could tell I did something But it wasn't sore which is wild because had I done all that volume in a single workout, right? Had I dedicated two and a half hours or two hours however long would have taken me to do all that at once I would have been rest dead. Oh, yeah, my muscles wouldn't so but they weren't so what I did is I was able to to To do a tremendous amount of capacity and here's the beauty of this, right? What makes strength training strength training has less to do with the weights and more to do with the rest period Okay, so a lot of people don't realize this but weights. Yes That's a part of strength training, but if you have no rest periods in between your sets, you're just doing cardio with weights What makes this strength training is the fact that you rest long enough to allow ATP to replenish and you're training an energy system that? Contributes to strength and muscle gain. So rest is the secret ingredient. It's a strength train Well when you're doing a workout every other hour I'm resting for two hours before I go truly anaerobic. It's purely purely anaerobic Yeah, and the workout itself again It should feel like you're you know You're doing something but you're kind of practicing the lift then try it three days later and watch what happens It was pretty well. I was I added like five to fifteen pounds my pull-ups Like that was a crazy when I went through the roof, which was wild Yeah, just from doing something and it's super fun. Now. Not everybody has a Access to a gym like this or whatever says probably home gym people, but if you're like a fitness fanatic you got a Saturday You know lined up you could do it with your spouse or your buddy. It's a good time Jessica and I had so much fun I mean it'd been looking thinking back to like the clients that I trained that could only train one day a week could be Interesting experiment if like they only train this way like it's like all I get is one day a week But they're like you can have Sunday. I can dedicate all the training right and you did like a program that was designed It's an all-day working out. That's all you do. I wonder how far you could get that The challenge is gonna be a hundred percent everybody listening right now. I guarantee you 70% of everybody listening is gonna go too hard Yeah, and the person only works out once a week. We'll do that. Yeah, because it doesn't feel Like a workout none of what I did felt like a workout during these all-day work it was literally like me going out and Practicing the lift with the weight that I had to kind of support but nothing crazy about what I did. So that's the challenge So if you're doing this you're like man, that was a hard. Oh, yeah, I felt that like I was really hard Yeah, you went too hard if you plan on doing this whole day. It definitely went too hard. Yeah, so it's crazy Anyway, great. All right. I want to change directions here and talk to you guys about So I've used I think every peptide you could possibly use That they offer I've tried them all And some of them I really notice some of them. I don't notice so much And you know part of that I think is some peptides do more than others and also there's a difference between individuals But the peptide stack and I call it a stack but it comes in one vial That our partners at NP hormones have it's called the closed stack Blows anything I've ever used away period end of story. Hmm and what's in this so it's a single vial But what it has in it is kpv gh kcu BPC 157 and TB 500. So those four peptides are and they work differently, but all four of them are repair recover Skin health gut health for all joint health issue. Yeah tissue Regeneration peptides and they put all four of them in a single vial and I have this it is the wildest thing Dude, it is and you just ordered so I already actually wait. Yeah, I ordered yesterday, you know me I'm the opposite of you like I'm like so Not a fan of trying all the things and I also like don't like to mess with stuff like that until I have like Everything dialed in and so if there was ever a time for me to do something like this and feel like I could report back like Honestly, like how I feel like this will be the time because everything is everything's accounted for I've dialed in So I'm interested now the one that you've noticed a lot was BPC when you use legit Oh, yeah, cuz I you know all those injuries that I've had And I've been injured enough time in my just my total lifting career and playing sports To know what a typical injury recovery time looks like and I've said on the show many times It's about a 50% reduction, right that I can see it's measurable and it has proven that time and time again It's not like one time. I was like, oh, wow that recovered. I was like every time in fact Every friend of mine or anybody that I've ever recommended to I always caution them because the recovery happens so much faster You have this tendency to want to go back to like right where you left off And it's like you still need to ease your way back in because the recovery time is so fast of all the peptides That's the one that oftentimes people if they go research chemical route is not there Every time they test BPC one five seven with research chemical labs or whatever. I just don't have it's not BPC There's nothing in there or super. I just heard it was just a clip. So I haven't listened the whole thing yet I sent it to you. I think the Ben Pekulski and No, not that one. No, you're thinking of another one. I sent you I said, I think I sent you this one maybe I didn't Ben Pekulski just interviewed the Like peptide like the Attorney who was done. Okay, you saw that. Yeah, and I think I heard him say that like literally like the 10 to 15 percent of The the gray market are like like legitimately have what they have in it was garbage Yeah, like 90 it was a huge way higher percentage than what I thought I have friends everything from the the toxins to the water down to not having what it says The one that measures like oils and fillers, you know, just who knows whatever knows what's in there So I so they do third-party so companies won't test right by the way these Certificates of analysis that these research chemical companies will use to prove that their stuff is legit. That's all pay-to-play It's like a huge racket So anyway, these companies won't test these research chemical peptides the one that shows up as being accurate 60 to 70 percent of the time is read a true tide. So for whatever reason Some of them are getting real read a BPC almost never almost never and I've had friends who like to hear me talk about BPC. Yeah, they'll use it skeptical Cuz yeah, they'll use they'll be like, I don't notice anything. I'm like, where did you get it from dude? Yeah, oh this, you know Whatever company I'm like, dude, it's not you're just I don't know what you injecting But it wasn't because you know BPC when you and the close stack bro. I can't wait for to use it. My recovery Is probably from workouts, it's like 25 literally 25 I mean, I'm already I'm already a fan of TB 500 and then BPC because that's the Wolverine stack and I have taken that before so G HK see you I know about the first game for skin and stuff like that And then it also has what else an APB and then KP great for inflammation great for gut health Also, you're just using it for recovery after workouts and like noticing so I bounce back So I like to close stack for gut health all of those peptides benefit gut health And my I told you guys this just I just told you guys all fair yesterday last night I'm serving at the church and they bring us food and I didn't know what they were bringing and it was sandwiches And so the sandwich had it was bread a little bit of cheese like gluten dairy Typically will I'll notice an issue now my gut health is much better than it's ever been But I'll still notice a little bit a little bit of inflammation a little bit of puffiness Maybe some gut health as you bro. Nothing. Nothing. I know it's like I Might as well. I've eaten chicken breast and rice. I noticed zero and it's the closed stack I also noticed my skin after about four weeks into it. My skin looks Like way better like younger. So it's great. And by the way, people can look this up. You could go Close stack before and afters people post their faces W-k-l-o-w. Yeah people post their faces. I've seen some of these 30 to 60 days after using this. Yeah It looks like Botox and facelifts Bro, it is. Well, I remember when we first started talking to Phil he was telling me he was raving about it So I just have a Katrina did and she loves it. I mean, she's been consistently Utilizing it. So she's a big fan and it's so and so our partners NP hormones calm You can talk to it a health medical professional National and you could talk to him about but they use the legit like this is like doctor prescribed This is real FDA regulated compound pharmacies. You're not getting deep. God knows what well, you know what my theory is on it they're doing the same game that they they do in the in the you know, the black market for testosterone is Even the people that think they are getting good stuff because they notice or feel something It's like you you sprinkle some you put if you take somebody who's got gray market or black market Testosterone and there's some test on there's a there's 50 milligrams of testosterone in there and you're you're taking a CC or two that They're like you'll feel a difference. You'll feel it now It's not the you know, 200 milligrams per whatever like a pharmacy would do but and so I think that's what we're seeing in Each in the peptide space. I think the same game is being played. I think it's just watered down There's something in there. So somebody like oh, yeah, I feel or I noticed a little brother finding a lot of nothing Well, I'm not even a little I mean that was happening that happens in the testosterone market, too But I mean most people let me ask you this. Okay, I'll tell you this Adam if a dude say somebody buys Anabolics on the black market. Yeah, they start taking it if it's real. Will they notice? Well, then they'll know if it's a real. Yeah, if you take it, it's real. Yeah. Yeah Yeah, okay, same thing with peptides if you're using peptides and you're like, am I taking anything? Yeah, but that's my that's my point though Is that I mean I just like that's why I use testosterone as example is like some people will well if you've never taken Testosterone and let's say you went to the black market and you bought some and it's got it's a it's a half dose Yeah, it's a half dose. You will feel that I still notice. Yeah, you'll still notice it and if you have no measure of what a hundred milligrams or 200 milligrams of testosterone feels like you feel a bump in 50 milligrams in your and so I Would I would guess? the similar thing is happening in the peptide world where it's like Do you like the average person doesn't know what BBC feels like or doesn't know what you know, KPV or TB 500 It's like, you know, there's a little bit in there. Yeah, it's like they see some sort of like, oh, it must be fine You will know if it's real legit accurately dosed and you take BPC and TB 500 forget the close that but either one You will notice. Well, I I took weeks in you're like, oh the only the only Negative experience or I shouldn't say negative, but the only Not crazy result experience I had with an injury was taking a great I took a great market and you're like this can't be real and I don't if you guys remember I came to you and I was just like this doesn't feel like My normal stack that I take I've taken this before and I can feel notice see a different than you know I right away with the TB 500. I can see it tamp down inflammation. Yeah. Yeah, I'm again. It's the fat cheeks There's some positive benefits to that. I'm saying like I'm also Yeah, I'm ultra sensitive, you know to inflammation and so I can see it pretty quick You know, I could see when it when it's up and when it's down and so, you know TB 500 I'd always notice a difference with that and then of course the BPC you could see like it so you can almost feel you Because recovery is for most the injuries is a you know drug out It's long but it like when you're on the BPC you actually feel like it's like every day every day I feel a little bit an active injury BPC. You'll notice by day two. Yeah, that's what I mean It's like it feels like like you're like man I can feel myself recovering where other injuries before but like this is taking forever to recover I have a buddy who went through our partners and he had his Chronic kind of shoulder issue always has to warm it up always has the mobility I do mobility and can get around it and do some stuff and he did three months of BPC and TB 500 cured his shoulder. Hmm. Yeah, he came out he walked up to me He's like dude, it doesn't hurt at all anymore. Yeah, I'm like, yeah, dude, but hey still actually I did give him your advice I'm like you still gotta train properly, bro, because you're gonna hurt it again. I do in his mobility movement. Yeah, don't stop that Strengthening. Yeah, I got a study for you guys on a use Adam. You're in love Yeah, one thing, you know that I'll pull it up One thing you noticed about sauna that you always love to talk about is how much less you become sick Hey, can we just point out to you that all y'all in this room have been sick since that for me? I mean knock on wood I'm still going and now if you've been listening to podcast long enough like it was never like now I'm always the first one to get sick when someone is sick, and I don't miss so when you look up old So up until now if you look up studies on sauna use and viral infection the studies will say Maybe maybe not. So what we notice is people use saunas more often consistently tend to get sick less often But they don't know if that's a healthy user effect So healthy user effect is what people who tend to use a sauna also tend to healthier They tend to eat better. They tend to whatever there's no there was no direct like what's happening with the Sun Well, there's a study that came out of Finland This was published October 28th, 2026 at the University of Eastern Finland That revealed with 30 minutes of sauna use Does to the body in terms of immune system? So 30 minutes in a sauna? Floods the bloodstream with white blood cells with additional white blood cells helping the immune system patrol the body and Detect threats the surprising response resembles the immune boost that exercise Does except of course, there's no damage to the body. So sauna for immune system phenomenal Now what they did in this it wasn't 30 minutes logical. Yeah, it wasn't 30 minutes straight It was like 15 minutes cold shower 15 minutes. So that's what this so I don't know if that made a big contrast. Yeah, I don't know if that made a big difference but Now my personal experience if I feel like I'm starting to get a cold now, I don't go do when I have a fever I don't think it's good idea to use a sauna if you already have a fever No, but if I feel like I'm getting a cold, I'll use a sauna Yeah, and I anecdotally it makes a big difference for me I mean, I obviously have been Thomas for a long time and I've been able to like correlate You know the times where I am getting sick when I'm not and here the one that's really interesting right now Is I got two major things working against me was historically I always do weather change right now an Extended calorie deficit when I'm low like I use that's like when I was competing I used to a lot of times there was at least three shows I had to back out of like two weeks out from stage because I got Deathly sick right before and it was lots. I was when I was competing in the winter time I was competing in the winter time and I was super low calorie and things are going around and like of course I would I would pick it up. So like I mean the fact that I'm Low calorie right now. We're going through that shift. You guys have all been sick and it's like dude. I'm such a believer I'm such a believer. I don't miss now. I'm every day every single day. I'm in there for at least 20 minutes It's the second my opinion for overall longevity and health aside from exercise I would recommend of course aside from the staples like diet and all stuff sauna use Yeah, I mean it's and you're warming up your core temperature. It's like the same thing you're doing Well, you're exercising and it's somewhat simulating like what your body naturally does to fight any kind of foreign You know virus or any kind of bacteria? It's like, you know, I think it's it's just logical to me that you know, it seems I would provide that Yeah, my favorite studies show how when people do sauna post exercise it boosts their vo2 max Oh, yeah more than exercise alone, which is remarkable because yeah typically in order to do that you have to work out more But then you have to play the game of recovery, can I work out more sauna doesn't really it simulates it But doesn't give you that. No, you're not creating a bunch of damage. Yeah, you need recover. No, it's actually anti-inflammatory Yeah, so that's one of the things too about it. It's like it's it's anti-inflammatory improves blood flow shock proteins I mean you get there's lots of benefits super cool to it. And it's yeah become a staple speaking of studies Do you guys remember me bringing up a long time ago the Colorado experiment? Yeah Casey Casey Viter. Yeah. Yeah, so I brought it up again We're bringing up a gang so we haven't talked about it in a while because there's always there's so much debate around Whether or not the study was real legit or legit I just want to say I documented this last year two years ago with my whole process Well, obviously I didn't have as crazy of a responses, but I was still crazy enough that everybody thought I was lying Well, so let me go over what this what the study was because this is crazy. So it was a 30-day study It was done at Colorado State University It was the the scientists there Including Arthur Jones who was conducting the study monitor this and measured things So this is like if they fake this they would first off. I don't know what the motivation would have been I guess you could maybe say Arthur Jones was trying to sell Nautilus equipment because he's the creator of Nautilus equipment Mm-hmm, but he didn't really push in that direction But if they fake this they would have had to have gotten the whole University behind them and all that stuff But when I read the results to everybody, it sounds like it's BS. It's crazy. So here's what happened in 28 days Okay, and I'm gonna explain I'll try to explain what I think happened here, but Casey Viator Who was a pro bodybuilder in 28 days? His body weight went from 166 pounds at 13% body fat to 212 pounds 2.47 percent body fat He gained 63 pounds of lean body. That's insane in 28 days 63 pounds of lean body mass now a couple things were working by the way The total workout time was 7 hours and 50 minutes. That's it. The sessions lasted about 12 minutes So we go in there and go crazy hard set to failure minutes and out now Yeah, so he was testing high intensity training the kind of techniques or whatever. Gotcha a couple things here Casey Viator was a pro bodybuilder who went into it having lost a ton of weight. Mm-hmm So he had muscle memory working for him, right? So Casey Viator, which is Very that makes a huge difference 90% how much weight did he lose going a ton bro. Casey Viator was 18 years old when he won. Mr Universe was like one of the like a phenom. Yeah, so he went in there Super for him skinny low muscle mass. So he went in there having lost a ton of muscle So you have muscle memory working potential was crazy plus he probably went off steroids and went back on steroids So that but still 60 pounds of muscle either way it's in that period of time, which is so crazy Here's the thing though. He wasn't the only one in the study They put other people in the study Arthur Jones himself Gained 15 pounds of muscle in that period of time. There were other people who were in the study who all gained Significant amounts of muscle in that short period of time So for people who are like you got to look this up. It is what was it before and after picture of Casey Viator? Yes, I mean it dude. I mean, I'm pulling mine up right now. I'm on my dexascan. So in 2024 They also wait four to five thousand calories a day. I want to add that so they were feeding the heck He did so much more than I'd this is why it's so believable to me Like he won obviously was way more jacked than I was. Okay, and It's also like one most genetically gifted. Yeah. Yeah for sure. You're better looking. Yes. Thank you, Justin So that's the one thing I got working for me here And I called my shot before I did this So I told everybody that I would I would put on 20 to 25 pounds of muscle and I put 25 pounds of muscle on in 30 days and I tested dexascan 30 days in between now a couple things that were why I knew I could was this was right after I ran the first GLP-1 experiment I went all the way down to a hundred and ninety-nine pounds I was a hundred I was a hundred ninety-nine pounds and I was like 14% body fat so higher body fat way lighter. Yes. You just lost a ton of yeah And then came all the way up to two hundred and twelve pounds and twelve twelve percent body fat It's just and so 25 pounds of muscle got put on in those 30 people and all I was doing was maps 15 Yeah, yeah, and I was doing the opposite. I wasn't going to crazy intensity I was actually like again, how little could I do just touch the weights? I hadn't done anything in a while it was more about feeding my body properly regaining that muscle sending that signal that my body needs needs that muscle again and 25 pounds came on that muscle memory is weird. It's weird So if you're listening right now, and you've ever broken a leg or an arm You know how quick first off you take the cast off and it always is shocking like when I hurt my knee The arm was tiny dude when I hurt my knee I was 14 I think I dislocated my kneecap had to wear brace on my leg and when I finally took it off Yeah, my knee was bigger than my my my femur. Yeah, and it was actually it's actually I remember I could do this I could take I could take this the this the skin and do this dude. It was the craziest thing ever I look at broke my arm twice in the same year and recovered twice. Yes, and we took the cast off I bet you were it was just it was like bone. Yeah. Yeah And then I didn't think it was gonna be the same now without working out just walking my leg grew back to normal So people listening you probably experience this where you look at oh my god What happened then you just move and suddenly the muscle comes back. That's muscle memory. Yeah, it's a miraculous thing So that's part of the reason why no and I made this very clear before I did it because I knew everybody Oh, he's lying and all this shit would happen it's like listen, I so I had law I was down because I have all these Dexter scans right of tests body fat tests of Dear all different weights and at my peak when I was 240 pounds building and bodybuilding, you know I had over 200 pounds of lean body. So you didn't get back up to your P. Oh, I didn't come close I was I went always muscle memory 155 is what I went down to so it wasn't hard for me to call my shot and go like I'll get 25 pounds of this Back quick. Yeah now I would never said like I'm gonna get 50 back in a certain amount because I know that that's peak me Yeah, and I was way far from from peak me But I knew I was confident that I and that I could get that back really quick and it did it came back Well, just 30 days for people listening. So we you were doing this. We're all recording podcast and this was over a 30-day period Yeah, I wouldn't see you. So we record Monday Tuesday Wednesday Oftentimes, we don't see each other Thursday Friday Saturday Sunday, you would come back to phone week bigger Yeah, it was always weird to show up But I do just gain like four pounds of muscle and you did and it was and it did in like what you said Like it wasn't I wasn't training crazy. I wasn't like it was like I cleaned the diet up I was what I knew that happened on the GLP was I was eating so low calorie I was missing my protein and take some muscle. You basically went in Like it's super depleted. Yes. Yes atrophy Yeah, so I mean and so the average so people see those things right these these crazy statements of oh I put 15 pounds on in a month like if you don't know the context It sounds so crazy and ridiculous but it's totally not if somebody had already had that that much muscle before now to take somebody like you who's at peak muscle mass and Add 10 pounds of muscle in a month. Good luck. Not gonna happen No, I don't care what amount of drugs you take what you do exercise wise because you're at you're at your peak And so getting it a pound more if I starve myself right now lost 30 pounds. Oh, yeah Stop lifting. I would gain it back. So you get exactly so fast And that's exactly what happened and that and people from from that see the marketing and see what that by the This is how they used to do this. They would find somebody, they would find somebody like me and they would, they would, they would pay me for that story and they would reverse, they would do is they would take an athlete, they would take a picture of them, max muscle, leanness. They take this picture and they'd say, this is the after. Yeah. Then they'd say, now we want you to lose. Now we want you to come back in 30 days. No workout. We want you to starve yourself. Yeah. And we're going to take a picture of you, a terrible posture, and that'll be the before, when in reality, that's the typical game they play with the supplement. And so it's not hard to claim, make those claims and there's always those people like, no, I saw it. He did. I saw him in a month. He was just like you, I'd see him every four days and he was gaining muscles. It's like, yeah. If you don't know the full story of what's going on, famous story, Kevin Lavroni, uh, one of the top bodybuilders, uh, he would train for the Olympia four months before. And before that he didn't work out at all. So when people would see him, he would look like, just kind of like, oh man, is that really Kevin Lavroni? And then he would start training four months before, and he'd build up to the contest and he would just gain crazy amounts of muscle. It's, it's fascinating. I, this is again, I think the theme, I feel like the last couple of years on the podcast is we've gotten older, right? In my forties that I continued to talk about that. I felt like nobody really told me in my early years was like, there's always this idea that like, oh, it gets so much harder as you age. It's like, well, if you've never lifted weights and you don't start till you're 45 or 50, like, yeah, that's hard, you know, for sure. But if you've been lifting weights since you were in your teens or twenties, that's money and an investment. Oh, exactly. That's it's, it's easier. It's easier now in my forties to stay in really good shape compared to what it was just to get in shape in my twenties. And that's the opposite message that I feel like has been presented forever. It's like, oh yes. Youth was on my side and recovery and all those things and resiliency. But what wasn't on my side was time under the iron was the consistency of years of lifting and building muscle, muscle maturity, getting to a place. Cause it took a long time to build up to be that 240 pound bodybuilder guy. But once I, my body said, okay, we know what it's like to walk around with this much muscle, man, to go get it is like such a different experience. And I think that's should motivate a lot of young people. And I remember too, I remember my, like my uncle, when I first told him, what are you gonna do when you're older? Yeah. Like he's, I remember him telling me like, we're not going to be a personal trainer into your forties and fifties. Like you're going to have a family and they're gonna be able to stay in like, so what are you gonna do when you get older? I mean, sure. This is great for your twenties, you know, but what are you gonna do? And I'm like, no, I'm going to, I'm going to, and so it's like, cause there's this idea that, you know, you turn 40, 50, 60 years old and it's like, you can't have this muscle. Along those lines, the capacity to build muscle and strength is not lost. The ability to adapt to exercise is not lost as you get older. The overall limit does change. So you're not going to have the same ceiling, but when they do studies on 70 year olds versus 20 year olds, the percentage strength gains are similar. Okay. Now the 70 year old starting from a much lower point, but the percentage strength gains over the course of three months in the studies that they do are similar. So in other words, you're getting, you're, you're, even if you're older, you're listening, you'll get stronger. Yeah. You'll respond. You'll adapt. You'll get great results. Yeah. You just got to do it. Yeah. So Mastroff, Mark Mastroff, uh, founder of 24 fitness back in the day. We all know now he bought 24. Yeah. He came back. By the way, you guys know 24 fitness only has like 200 something clubs now. They're closing down, huh? Yeah. They, they lost a bunch. Uh, you said the other day, our old, our old four, nine, seven. Yeah. Santa Teresa sold the one that we all worked at. I grand opened a downsizing. Well, so I think with more, I don't know exactly what they're doing, but I do know that 24 fitness used to be the leaders in the fitness industry. And then over the years, uh, it kind of became this like bargain jam. The quality went down. I know he was trying to kind of come back and make the middle. I have a guess. I like you and why four, nine, seven. Right. I think the strategy is to eliminate the clubs that have big footprints with a basketball courts and pools. They're the least profitable part of the gym. And so if you're going to have a 35, 40,000 square foot gym, which is like Santa Teresa, four, nine, seven, then you want, that should be a recovery room or that should be like, it would be moneymaker. Yeah. Those are more popular now. And so that would be my guess. So basketball courts are not moneymakers in gyms. Yeah. Either a problem cause either a drama, either a pools. They're, they're, they're, they're like, they're nice to haves and they might get someone, but they don't, they're, they're, they're definitely a money suck for a business. Every gym I ever managed with the basketball court, you break up a fight every month. Every month there's some fight and it's always some 47 year old dude or a non member who was in on a pass. Anyway. So he he's now at the helm of 24 fitness. Mastroff is like, he's the godfather of the gym industry. So I'll never doubt Mastroff. If he says he's going to do something like this guy's got, he bats a thousand. Sure. So what they did under the umbrella of 24 fitness is they started a new concept called founders club. So this is a premium gym that's going to offer strength, training, recovery, medical spa, and community-based social programming. He's starting one in Las Vegas, $10 million club. It's supposed to be a big luxury club. It's going to be a 45,000 square foot club in Summerlin. So near the, near the, you know, near that area. Yep. Um, and check this out though. So I'm like, oh, okay. 45,000 square foot, medical spa, luxury. What's it going to be? 250 bucks a month, 200 bucks a month. No. 59 99 to 99 99. Yeah. So we'll see what he does with that. How is he going to do that? I don't know. How do you cover with, I don't know, but it's going to be, it's a, so check trip off this, right? Talk about the changing footprints of gym. 45,000 square foot gym, 25,000 square feet of it is strength training. So it's gonna be a massive strength training. Ton of squat racks, dumbbells, free weights. Yes. Yeah. 12 lifting platform. So cool for us, we've been doing this for, you know, 25, 30 years to see the evolution of the gym footprint and how it's used and what's popular, you know, so check out this, right? So 12 lifting platforms, that's a turf area, a glute and lower body zone and opposing room. I told you that's at the, so I thought this was so smart by fitness 19 to do that little thing they did. They took, they took the group X room and they converted it into a higher tier membership. And I have to get it to get in. So I'm such a sucker for this type of stuff too, like Katrina, Katrina was like, what are you doing? She's like, you haven't used that in debt membership in forever. And you have my, here's my justification. I already like did the big, crazy, I think it cost me like six bucks or nine bucks a month. And then it was only like, I think 500 bucks or something like that. And it, and it doesn't change my monthly payments, like 500 bucks. And now I have access to this private, private area that everybody has. Right. And so of course I got sucker to just all of them. They've also had the Panada. Well, yeah, they have all the Panada equipment in it. They got a posing room in there. They've got this like turf high rocks area and that's all private. And that's the extra program. And I had to say, I stopped. One of the reasons why I stopped going there and I hated going there was because it was like extended high school. I mean, during, I mean, you go down there at six o'clock, Oh man, you can't get it. You can't, you can't get a piece of equipment and it's like dog shit. Yeah. Yes. It's like, I feel like I, I feel like, I feel like the old guy at the club. I feel like that. I feel like he's judging everybody. I feel out of place. You don't say it. And I feel like they're all looking at me. You know, here's this old guy in our gym. You gotta do, you gotta go in the locker room and just wear a shirt and be naked. I felt like, but over in this, this little private room, uh, it's super limited. I mean, there's like, there's a lot of times I'm working down there and there's literally me and two other people. So here's where I think he's going to make up the money in this club. So you're like 59, 99 bucks with this giant gym. It's like, he has to have add-ons crazy. The med spa. So Doug pulled it up. Hyperbaric chambers, massage chairs, red light, infrared saunas, cold therapy, cold rooms, and a medical spa offering IV and GLP one therapy. That's it. I mean, we, Justin and I were talking off here about our boy over in Santa Cruz, how he's able to afford like that place doing so well. And our theory is that he's got two peptide doctors in the, in this, in the spot. Plus he's got all these add-ons on the recovery side. And so I think you're right. I think a base membership with all these all-a-car options. So there's two, and I see, so I can, I can start to envision kind of what the strategy is here, because you have, this is how gyms have made money for, for a long time now. Big gyms is they've taken members who barely use the club and focused on them. Let's charge a really dirt cheap membership. And those are the people that are all slipping it on its head. Those are the people that use the gym the least and wear it, wear down the equipment the least because the people who they lost money on were the hardcore members. Like you're paying 10 bucks a month, but you're in here five days a week, right? Like you're making my equipment worn down or whatever. So what they wanted were people who it's too cheap to cancel, who rarely ever show up. This is a, this is the planet fitness model, and it's such a great analysis. I agree with you that this is, they're flipping it on its head. I think what Mastroff is doing is he's saying, Hey, the hardcore people, let's focus on them, let's offer them high quality service and let them add on extra fees. And I think that's a brilliant, well, it's brilliant too, because it'll, I mean, I just called myself out on how it got me. That's right. You're that guy. Yeah. I'm not like the FOMO of, Oh, what's in there? Yeah. I want to try that thing out. You don't say, Oh, pay the premium for the day or the premium, whatever. So I could go try the recovery. Like totally. I'm not smart that though, like you're not out, you're not charging. You should do this amazing gym. Oh my God. Only 59 bucks. I'm going to, I'm like, I'm definitely getting a membership. And then every day I'm walking by the recovery room and I'm walking by the people getting all this stuff and I'm like, I'm going to try that IV out. Like I'm going to try it for sure. And they're really hard. So they're gonna have a juice bar social area and it's 1983 themed. How sick is that going to be? Smart, right? What? Yeah, that's what it says. So I I'm picturing like a 1983. Old fitness vibes. Yeah, probably neon lights or whatever. I love dude. I love following master off and what he does with the gyms. I think this could be, I mean, if there was ever anybody that I would consider partnering with and doing one, as much as I've been anti us doing that's who that type of gym with that person would sell me on like, okay, I do that. A hundred percent. Cause that would be cool. A hundred percent. I would love that. All right. I'm going to change directions because uh, we've gotten messages. I want to address this. We've gotten messages on best protein powders for people with gut health issues or sensitivities. Okay. Um, because most protein powders are dairy, some of them are egg or vegan. All three of which are relatively high in the intolerance category. So for people that really sensitive guts, um, all three of those can bother you. Dairy, probably the top egg, second vegan, third, but there is one protein that functional medicine practitioners will actually recommend to people who've got health issues. That's the one that they say have or add if you have gut health issues and that's a bone broth. Bone broth. Yeah. Bone broth protein for if you have gut issues and you protein powders, you struggle with cause they make you gassy, uh, or they cause issues. Uh, but you want to be able to add protein with a shake. Bone broth is not just easy to tolerate. In many cases, it's healing for gut health. So I've got a pale valley story for that, which is so interesting that you're bringing this up right now. So I, um, I mean, I'm hungry and like going to bed hungry right now is like, like a typical night right now. And one of my strategies when this happens is I will, I will blend up a shake and normally I'll use a, a way shake and I'll, I'll, I'll blend it in like, it's like this much ice and then a little bit of a, and then literally a cup of almond milk and then the way, and so it's like 90 calorie, 40 gram, 30 gram or whatever of protein. And it's really just so I have something to keep me busy and tastes kind of like a smoothie or a shake. Oh my gosh. And then what I, and I've talked to us on the podcast and so dumb me not thinking about this before I did it, had my Greek yogurt, had a protein bar already in the day. And then I do this huge volumous like a way shake totally destroyed my gut. Fast forward a couple of days later, I'm in the same feeling, you know, God, I just, I need to stay low calorie. I need something. And then last time I did that shake, that was a bad idea. You know what? Let me do the, the bone broth, do the pumpkin spice thing right now. Cause I love that pumpkin spice flavor so good. Oh dude. It's the best one. He, he always raised with the chocolate one. The pumpkin spice one is the best drink from Starbucks. It's so good. And then done how I'm telling you right now with almond milk was fine. Oh, totally fine. So such a wild difference on the two of those. And again, I've talked about it before where I can have way, I just have a limit and it was at the end of the day after I'd already had those other things. And then I had this big volume of shake that's wet. That was way messed me all up. Did the same thing like two nights later with the payload. No problem whatsoever. That's awesome. Yeah, that's the one protein powder. I could do a hundred grams in a shake and be totally, it's so easy. Yeah. My stomach, I always go to that one. If I've been having issues for sure, cause it is, you guys will give me crap about any milk that I drink anyways. Cause yeah, you're pretty good. I'm not convinced, but you know, I don't know what it'll take to convince you. I don't know what it'll take either. No, it's like, he's going to have to crap his pants at work. I don't even know if that would convince him. He'd be never going to give it up. I got some bug today. Some, some weird things. Hey, when he comes here, cause he drives over the hill. So it's like, how long does it take you to get here? It takes me, it depends. Like 45 minutes. Probably. Every, when he walks in and he goes straight for the bathroom. I know your coffee. That's just the coffee. Yeah. That's the coffee timing. Everybody has that. I know. I know. I definitely get that. That's actually why I don't do coffee during the week. I love coffee on the weekends when I'm home, when I talk, when it's predictable, when it's, it's never predictable, but I'm home so I can adjust whatever. It's like, Oh wow. That hit in 15 minutes or Oh wow. Hitting 30 minutes. Like, I don't know. And coffee will do that to me. And so I'm like, I'm an energy drink guy during the week. I'm a coffee guy on the weekend for that exact reason, right there. I got to tell you guys a prank that it was like a prank that I played on Jessica and it was so endearing. It was so endearing to see her response. So you guys know, I had a vasectomy, I don't know how long it's been now, like a year and a half out of a second to me. So we decided we're done with having more kids or whatever. So I get. We in the mail we get something from lab core and it has her name on it So I open it now she had done some normal blood blood work or whatever But I opened it in front of her said oh, I'm opening up your lab court and I'm looking at it and I make a face like Shocked face. I look at her I go. You didn't tell me you did a pregnancy test. She's like, oh, yeah They always make me do that because of my blood work They just need to be sure for this than the other and I'm like, I can't believe this is like this is true I'm like, did you really and she looks at me? She's like what and this was it say this war? smile like Uncontrollable like because I thought I'd terrify her. I thought I would scare the crap out of her and she'd be like Oh my god, this can't be I you know, we got other stuff going on and whatever and you're 47 She this warm smile started to peek out of her face that she couldn't control and she's like, what does it say? I'm like, I'm just kidding by big honey. The fact that you had this warm smile Here comes the reverse vasectomy I set the table right here for the reverse to me right here. If we ever did anything we would adopt if we Ever did anything we would do it adopt or foster or something like that But just the fact that I thought she would be terrified and her initial reaction that she couldn't control. Yeah, was this warmth? So felt so nice. Sure. She loves being a mom. Yeah. Yeah, but dude, you know, you got little kids you got stuff She's already on a full-court press why not one What's one more I heard somebody say that once like having three kids and having another one is like you're on a You're on a boat that's on fire and someone throws you a kid I mean I have I have I have two cousins that have lots of kids and they actually talk about there's there's somewhat of an Advantage to if you've if you've spaced them, I guess out correctly, right? And of course, this is her experience, but like the she I'll tear it up how she does it But she talks about like, you know one's hard two is oh my god Three is like rough But it gets before and then four is like this is easier because she's like by that time balanced Well by that time the ones that you had one and two are help are helping and if they and if you've they've held They're helping around the house They're helping with the other ones and it's like and you've got your rhythm down You've like if you've been able to met managing to I hear is like one of the the first big hurdles and then it's and that's According, of course to my family. That's how to my dad. That's how they my brother just had his third. So he's got two boys Well, so first off my son's boys are also My excuse my episode my brother's boys are like nuclear-powered. I've told you guys love there's such loving kids So happy all the time. They have more energy than makes sense. It doesn't make sense how much energy they climb and run and Throw 24-7 all the time. Take your eyes off of them and they're across the street. Yeah, they're just normal dude on Fire like crazy. He had a third boy. So we'll see what happens with this third one Yeah, but it couldn't happen to better people. My brother and his wife are so Patient it's crazy. I'm like, are you guys just you guys just take Xanax all day? All the time but now they got a third boy, so we'll see yeah I can't wait to hear this story if it's like that for him or not Cuz I've maybe three boys throws a curveball there, bro You would have thought with the two I'm telling you right now when when my mom watches both and again There's such happy loving kids. You can't get like they're so energetic get mad at them because they're not like bad They're great kids, but my parents matters like bro. We need to like full night of rest We need energy to chase these boys around because they are just on fire. I believe it All Right, everybody juve is having their biggest sale of the year you could save up to $1,200 on a new juve system. So juve is red light therapy, by the way There's lots of red light therapy companies that are out there right now None of them almost none of them use the same wavelength or intensity as the ones you see in the studies You know the studies that show that red light therapy boosts collagen production in your skin dramatically that boosts recovery Builds muscle regrows hair. It's true. Look up the studies red light therapy does all of these things The problem is most companies are not using the same red light therapy You'd have to use ten times the amount to get the same effect You would get from a juve red light panel. And again, this sale is massive save up to $1,200 go to juve Calm as J o VV comm slash mind pump use the code mind pump for all of those massive discounts back to the show Our first question is from shall we fitness? How do you fix skinny fat? Oh actually simple so skinny fat refers to somebody whose body weight is Where it's supposed to be but their body fat percentage is high and their muscle mass is low Yeah, it's a muscle typically in clothes. You look like your normal body weight, but you notice with your clothes off You know things are hanging saggy whatever or you just notice you don't hinge a lot Or you've you've done a DEXA scanner a body fat test and you what you go Yeah, you were very surprised that this is I remember as a young trainer The first time this happened to me where I experienced this where I was and I've told the story before it was a it was A booze a cheerleader and it's happening with the cheerleaders having the model some of these You know either careers or jobs that they've had where you have to kind of keep a weight Yeah And they've so their weight was down and then I do their body fat test and it's like and you're and I'm I'm looking I'm Like there's no way her body fat But it was and it was because just just not a lot of muscle That's weight was down, but didn't have a lot of muscle. And so the focus here is let's go build some muscle build This is actually very straightforward and simple Hit your target body weight in protein and grams of protein eat whole natural foods get strong. Yeah, that's it. Don't cut Sometimes the the temptation with someone who's like to say skinny fat is that they're like Oh, I need to diet to get leaner because my body fat percentage is high No build just go build and your body fat training focus you will get body comp the body recall change my all I'd add to That for this person. Well, and of course, this is an over generalization, but most likely There's an attachment to the number on the scale throw the scale away Because you're gonna gain weight and we want to we want to gain muscle and we're gonna put weight on and you'll but you'll put Weight on but you'll be a lower body fat percentage and typically somebody who's in this place Has found themselves because they found themselves trying to stay around a weight on the scale And so if I ever had a challenge with a client like this, it was like, yeah But I like my 125 and where I'm at weight wise and I'm like, well We were at that place where we need to build muscle. We might end up being 137 140 maybe even it's like and you got to be radically different But you'll look radically you'll look leaner and you will be leaner because you have built muscle and so My suggestion would be as you go on this journey put the scale away focus on getting strong hit your protein intake increase cow Now they're generally speaking the program that someone like this I would have them follow would be maps power lift mass power lift be great get strong at those core lifts and watch what happens And I believe with the airing of this everything's still 60% off if I'm not mistaken Doug. Are we still in the Black Friday? Yes, we are. So it's maps fitness products calm and the code is Black Friday. So power lift will be the program for you Next question is from Miss Jessica Lynch How can you keep or increase leg strength without increasing muscle size you get better at the lifts? Yeah, so strength is is part muscle contraction and part skill technique or central nervous system Activation. So if you eat it maintenance And you practice specific lifts Let's say the barbell squat and you train it frequently and you train like a power lifter to try get stronger You can see some strength gains without adding much size now We'll say this if you keep adding strength gains eventually, you'll see. Yeah, so this is a last central nervous system training It's like very much. Yeah, like using it like you're building up a new skill So yeah You just need to get better at the mechanics of it really like fine-tune the whole process of it and you get strong and and yeah Not necessary there. Would you guys advise anything like around like? Cardiovascular endurance training post strength training after you do this Similar to like so like a basketball player who is training to gain strength But they don't want size because they don't want to mess up their shots with that So they would strength train and then immediately afterwards go shoot a hundred three hundred shots and stuff like that I'll limit the gains and strength Give you more stamina, so it would do that, but it would be sending a competing signal and if you really want to get strong Then you practice well, you still could get the this CNS adaptation of getting strong from proficiency of the lift Yeah, but you're not gonna get you're definitely not gonna build a lot of muscle that way Which is the kind of was kind of the the almost the question, right? It's like I want to get stronger the lift. I don't necessarily want to get get more muscle I don't want to add a bunch of muscle and so one of the ways you could limit building muscle Would be doing some sort of like endurance type of training post that you get the benefits of the skill the CNS Adaptation of the exercise But you're also probably going to be in somewhat of a calorie deficit and or sitting a competing signal for your potentially But central nervous system adaptation similar to muscle, so it's like it's gonna adapt either endurance either strength either coordination So it depends I say you could try that But really it's like it's specific lifts what you're trying to use get good at those lips. You're not looking for general They prioritize it for sure. That's right. Yeah, and then yeah, I would say like for the most part It's just like yeah monitoring your calorie intake and keeping that consistent, but eventually you keep getting stronger your build muscle. It's just what happens Next question is from Mike D mixology. I'm a bartender and I close two nights a week I get to bed before midnight five nights a week, but get at home at four on weekends any Recommendations for how to mitigate the drop in sleep routine without sleeping until the afternoon I mean all you can you're gonna be jet-lagged every after every weekend. And so what you have to do is You want to manage the jet lag so what it looks like is sleeping in To make up a little bit Taking a larger dose of melatonin when you go to bed the following days to help reset the circadian rhythm, but that's pretty much it also Infrared sauna to yeah, I want to Ben Greenfield's big hacks when he would travel across the world. So I thought is First thing that'll help reset the circadian rhythm too. So doing that post these days There's not a lot you could do you'll make up for some of it with by sleeping in And then trying to get to bed on time the day after this is all over and they've shown studies that like a three Three grant. I think it's three grams or three milligrams. Check that dog if it's Miller the milligram gram of melatonin Right before you go to bed to help reset your circadian rhythm, but I think it's I want to say it's milligrams I don't want somebody to take I Think it's yeah, let me see here milligrams milligrams. So three milligrams, which I believe is You know shout out to Legion. I use use their their lunar Products and that's I think it's two and a half or three is is for the chewables And so you could easily manage that with something like that. You might yeah Our next question is from David Kelly any suggestions for how to go about setting a realistic goal? Choosing how much lean mass to put on or lose fat factoring age time frame and general life, etc So I'm gonna give you the hack for goal setting. Okay, this is a such a powerful hack It's the most effective way to set goals. So I'll use a different example Let's say your goal is I'm in Santa. I mean, we're in San Jose right now. So my goal is to walk to LA I Can make my goal. I'm gonna walk to LA or I can make my goal. I'm gonna walk five miles every day The walking five miles every day goal will get me to LA more consistently than that I have this big goal that I'm gonna chase So in other words rather than saying I'm gonna gain this much muscle lose this much body fat The goal is I'm gonna work out this many days a week consistently. I'm gonna need this many grams of protein daily I'm gonna get this much asleep every night And I know the result of being consistent with those goals is the side effect of building the muscle and losing the body fat It's so crazy that As long as I've been doing this This still looks like this even today So right before this, you know my kick starts and I was explaining this to somebody Because right now I'm getting up and I'm actually doing you know an hour of like the elliptical but it didn't start there Right, and in fact, I was in my it was my sister-in-law was asking all this and she was asking food stuff I said, well, yeah, I'm doing that right now, but it didn't start here And so it's like and so I back I was like I've been doing this for like six months and she's like you've been doing all this. I said no No, I've been consistent with my training and getting back into my kick for six months but what it looked like was the first month was Just track what I'm doing Because the where that was the goal that was a goal. The goal was all I'm like a track track what I'm doing So I'm become aware of where I'm at. What do my steps look like where my calories at? Where's my protein intake at that level of awareness just like already started to shift things like oh, I don't need that in the diet That was I didn't realize how much of an offender that was it's like and then it becomes like, okay I'm gonna try and make sure I get to the gym at least three times a week Three times a week what days I don't even commit to like it's got to be these days It's like I can get to the gym three times a week and literally it was a maps 15 protocol two exercises That's it. Like can I commit to that? And then that was like the first month first month was becoming aware of what I was doing Maps 15 type of protocol not even the full maps 15 It was like I can do three days and then three days was like, okay I'm in a rhythm now like I can add a fourth day And then the next month into that been like, okay Now i'm going to start to dial the diet in a little bit now I'm gonna for me it was like a reverse diet So it was like i'm gonna focus on building a little bit muscle increase my calories Try and start eating more whole foods at this time I'm still not i'm still eating out but making better choices now the choices change it's like and each one of those were like individual goals along this like six month path of eventually what Everybody sees the last few months of like me like hardcore. It's like it didn't start hardcore and of course What i'm trying to land at was by 45 was being in some of my best shape that i've ever been in But it didn't start that way Six months ago. It started like that's where I wanted to go in six months, but then Where am I at right now? Okay, we'll figure that out and it's like incrementally and I still to this day Look like that the the results trail behind. Yes actions. Yes, so you pressure the process That's what you do Not to mention the micros and then you still have an idea of the macro goal Yeah, but but the micros where it's at every single well We also keep this in mind too and and part of the thought process behind why I still do like why why not? Do all those things that you've been doing this for so long You know, why not do all those right? The body will only allow you to build so much muscle so fast and burn so much body fat so fast So like me doing all the things right away it's not gonna push you forward no not as Not as much as the effort and likelihood that I won't do those things So it's like I can do incremental things that will already start to make change in that progress and let's say it's 80% Maybe I could if I would have done all those things I could have squeezed out a couple extra percent or six months ago But I also risk burning myself out Getting frustrated that I didn't see more results in the first month because I know most people don't factor in they don't yeah On the other end of it is like how much are you know? Fatigue are you gonna have in terms of the overall program and like where are you gonna end up? You know versus like extending that that's right just focused on that's right And so over this period of time I've had I've had so much more I could do by having these incremental goals of being and and consistency what you know there's more than anything It's like be consistent with that once I made that decision of I'm cutting out eating out It was gone, and then I became because of that, but it didn't start there It started with just tracking and then being better And then it's like the person the person who focuses on or enjoys Or is the person who works out consistently eats healthy is gonna look better More often than the person who's focused on or obsessed with looking good. It's just a fact so Those are the goals the goals that you make this our coaches coach people Yeah, they coach me. They know what the ultimate goal is the client comes in and tells them lose 30 pounds build muscle Whatever, but the trainers like cool. Here's your goal. Your goal is we're not gonna miss the gym We're gonna work. That's right. He's a week. They don't do all the things right out the gates No, but that's it can we close on your man who loves walking no The man who loves walking will walk further than the man who loves the destination. Yeah, that's the most viral thing People made t-shirts about that you know that yes It was not my it applies. Oh, yeah. Yeah, look if you like the show come find us on Instagram. It's mind pump media We'll see you for listening to mind pump if your goal is to build and shape your body dramatically improve your health and energy and Maximize your overall performance check out our discounted RGB super bundle at mind pump media The RGB super bundle includes math anabolic math performance and maps aesthetic nine months of phased expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks feels and performs with detailed workout blueprints and over 200 videos the RGB super bundle is like having Sal Adam and Justin as your own personal trainers But at a fraction of the price the RGB super bundle has a full 30-day money-back guarantee And you can get it now plus other valuable free resources at mindpumpmedia.com If you enjoy this show Please share the love by leaving us a five-star rating and review on iTunes and by introducing Mind pump to your friends and family. We thank you for your support and until next time. 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