The “Goldilocks Zone” - Build Muscle WITHOUT Bulking or Cutting | Mind Pump 2828

Key Takeaway

Stop obsessing over bulking and cutting cycles. Most people destroy their fitness journey by constantly manipulating calories and macros, making the experience stressful and unsustainable. Instead, focus on eating whole foods, making meals protein-centric, eating when hungry, and stopping when satisfied. This approach naturally guides your body to a healthy 15-17% body fat for men (21-26% for women) while building muscle—without the mental stress of tracking everything.

Episode Overview

This episode challenges the popular bulking and cutting approach to fitness, arguing that for most people, this constant manipulation of calories creates an unsustainable, stressful experience that ultimately causes them to quit. The hosts discuss how eating whole, natural foods and listening to your body's hunger signals can naturally lead to healthy body composition without obsessive tracking. They emphasize that the goal should be creating a sustainable, enjoyable fitness lifestyle rather than achieving short-term aesthetic goals through restrictive dieting.

Full Transcript

Transcript of The “Goldilocks Zone” - Build Muscle WITHOUT Bulking or Cutting | Mind Pump 2828 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

Look, a lot of you need to stop trying to bulk and stop trying to cut. It's destroying your experience. It's making this impossible. You're not progressing and you stop because of it. Stop trying to bulk and cut. Let's talk about it. What? What? What? Yeah, I know. Where is this coming from? Well, so, uh, you know, just through talking through, uh, or or talking to a lot of callers that call in, and I get the whole bulk and cut, and cut, and cut, um, process and why we do it.

Uh, like 90% of our callers Yeah. come in with that. with that. with that. Yeah. So, so for people listening who aren't familiar with those two terms, just real quick, a bulk is the attempt to uh, eat more than you're burning so you can gain muscle. I don't think anybody bulks to gain body fat. And then a cut is the attempt at reducing your calories below what you're burning um in order to cause fat loss. And so someone listening might be like, "Well, that's why I'm working out.

I'm trying to accomplish uh one or the other or both." And the challenge with it is uh this constant attempt uh at manipulating your diet and counting these things for a lot of people uh makes the experience so uh the for lack of a better term unenjoyable. Makes it stressful uh to the point where they eventually stop uh because it's uh it's stressful. It sucks. It makes eating it can be obsessive feel either restrictive or or structur too structured. Um, and it changes um the entire workout experience uh to be really only about accomplishing a particular goal.

Uh, which I I get that like people have fitness goals. I get that. Uh, but uh when I coached and trained people, everybody had a fitness goal. My goal was always, can I get this person to do this for the rest of their life? So, regardless of what your goal is, which I'll help you get to, my goal as a coach is, can I get this person to a place where they enjoy doing this? And often times this like structured I got to do this bulk, I got to eat this much or I got to eat this little um kind of kills the whole thing and turns it into this experience that really really sucks.

So the question is always like well what do I do? How do I eat? Like what's what do I do here? What's interesting, and again, I've experienced this with with clients and even myself, is if you eat a a particular way, which we'll talk about because I'm sure you guys have some some input, but there are ways to eat where your body kind of uh directs you uh in a way to where you eat uh more when your body's trying to build. uh if you're a bit overweight in terms of body fat, your body actually uh has you eat an appropriate amount and you start to lose body fat and the progress appears to be more of a recmp than it does this dramatic uh cut in bulk, you know, type of thing.

Yeah. I I think I'd like to propose an argument to that. Sure. Um, Sure. Um, Sure. Um, I actually think that the cutting and bulking process bulking process bulking process eases people's mind and simplifies the process of recmping just because when you when when you try the ideal place I think to be and I think we're probably most of us probably land um is in kind of like this what we call the or try and land in this Goldilock zone where it's just a re it's like a recmp.

You're not aggressively bold. I don't think you really aggressive really aggressive really aggressive trying to push in one direction. Yeah. I don't think any of us really aggressively bulk or cut. Uh you can make that argument back in my competing days. I I did stuff like that. Um but for the most part, I think you I just eat somewhere around maintenance which puts me in this sometimes which is I think an ideal to your argument an ideal place for people to be uh both I think physically and psychologically.

But I think the reason why bulking and cutting has been so popular and why we tend to use it as a tool is because I think people have a really hard time uh staying in that Goldilock zone where the scale doesn't really move north or south when they have a goal of I want to lose fat or I want to build muscle and simplifying it by putting them in a bulk say the person who wants to build muscle. So we have them so they say they see some sort of potential movement in the direction they think they're going even though it may not even be muscle but they see some sort of like I'm trying to bulk, I'm trying to build.

build. build. So the fact that I'm up three pounds on the scale feels like a positive reinforcement and so I stay the course type of deal. And vice versa, I'm trying to lean out, I'm trying to cut, I'm trying to lose body fat. Uh and so I'm reducing my calories significantly and I see the scale goes down a little bit. And so, um, I think that that that strategy tends to ease people a little bit that, okay, I think I'm going the right direction, but I I see your argument, argument, argument, but I think the reason why it it's tough for the average person is I think the average person struggles to to be there.

Yeah. I think they lack knowledge on some level in terms of what they're actually putting in their body. They're blissfully sort of they have an idealistic uh opinion about how they eat. uh until they actually, you know, put that on paper. But I I agree with the initial statement. It's like you kind of want to work your way to this place where it's like it's basically maintenance or recmp where it's, you know, you're you're serving this as more of a long-term health strategy and goal where I can maintain what I'm doing without being too hyperfocused on fluctuating fluctuating fluctuating uh into the extremes.

Uh so yeah, I think that at least initially I think it's helpful to kind of put parameters out there of like okay this this will this is where my maintenance really is. This is where you know deficits lie like if I'm going to go you know extreme in that or extreme here um you can at least have a basis for getting a portion of you know this meal I can just slightly reduce that meal or I could slightly add to this meal. like you need some kind of like homeostasis.

like homeostasis. like homeostasis. Well, I agree with your statement about that the end goal should be what he's saying. Like I definitely agree that ultimately that's where I wanted to take all my clients. Ultimately I I want to find this homeostasis of where you're eating where you're in a satisfied place and you know and it's not a stress. You're not thinking about about about Yeah. It's not a stress. You're not tracking or pushing really hard to gain or cutting really hard to lose. You're in this really nice place.

But my argument is that a a most people aren't there. In fact, most people do better with some sort of a focus on a cut or a bulk until maybe to Justin's point that that experience and knowledge gets there that it's like, oh, I can I don't need to move the scale in order to be successful and I don't need to hyper push or focus in a direction and I can get incredible health and there are there are cases I I do want to be clear.

There are cases where um a targeted uh bulk or a targeted cut uh might be important. Um I'll give you an example. You have somebody who has who's had eating disorders for much of their life. Um and their idea of eating enough is really off. Mhm. Mhm. Mhm. It's just really off. When they eat enough, like what's appropriate to them, it feels like too much. I'm stuffed. I don't feel good. Yeah. Yeah. Yeah. Uh so with that person, you you kind of have to uh recalibrate them.

But for a lot of people, by the way, this is what my my my my training looked like in the back back half of my career. The first half of my career was all cutting and bulking. It was all this stuff. The back half of my career, ask me how many times I would take clients and uh have them figure out what they need to eat and get them to a cut or bulk. What it looked like at the end was end was end was um we're going to focus on uh like there were parameters, but it looked like this.

Like you're going to eat whole foods. foods. foods. Feed your activity. Really? Yeah. You're going to eat whole foods. That's what you're going to focus on. Really try and stick to that most of the time, as much as you possibly can. Make your meals protein centric. Don't skip meals. When you're hungry, eat. When you feel satisfied, stop. And towards the back half of my career, this is what my nutrition advice look like. Now, there was coaching through this because although it sounds simple, there's still challenges, right?

If you go from a 70% of your calories come from processed food, like most people, to whole food, there's some coaching that's involved. um no not skipping meals or eating appropriate like you know meal prepping like there's some coaching involved but there's this there's this presupposition there's this assumed uh you know uh status of people there's this assumed like we assume that our appetite signals are not to be trusted we assume that if a person just eats when they're hungry they're all going to end up obese true when you feed yourself food that has been engineered to make you overeat.

Then you then if you listen to your uh systems of satiety or appetite, well yeah, you are going to be obese. But when you eat whole natural foods again, except for the extremes, um here's what ends up happen. This is what I end up finding towards the end of my career. When I would have guys when I would coach guys in this way and they'd kind of start to follow this, they would eventually fall around 15 16 17% body fat. That's where they ended up. Everybody, everybody ended up here.

We weren't trying to cut. We weren't trying to do anything. Just we all kind of fell in this body fat percentage. Everybody got stronger. Everybody built muscle. My female clients, they would fall somewhere between 21 to 25, maybe 26% body fat. Everybody just kind of fell pretty healthy range in these healthy leanish body fat percentages without really counting anything. Uh really only paying attention to I'm eating when I'm hungry. I'm eating protein centric and I'm sticking to whole natural foods. And what this looked like for someone who was really overweight is they would see fat loss.

For somebody who needed to build muscle, we'd see a lot of muscle gain. For people who were kind of in this average range, we would see a nice trade of fat loss with muscle gain. But it was a stress kind of stress-free approach. And they didn't go through the challenges that you'll often see with like structured cuts and structured bolts. Like I'll give you another example. I was talking to my cousin uh recently. My cousin does jiu-jitsu, also lifts weights, uh so he's active. Uh and he's his body fat came back at 18%.

He's like, "Dude, I want to get down to like 15 16%." So, we just dropped like 3%. Not a big deal. And he goes, "Uh, you know, how do what should I do? How do I go on a cut?" So, well, there's two ways we could do this. I said, "A, we could track your calories and put you in a deficit. uh and then you'll drop that 3% body fat and it'll probably take us six weeks, something like that. Or you could do this. And I told him what I'm saying.

I say, "Hey, hit your body weight and protein. Eat it first. Stick to whole natural foods. Eat when you're hungry. And that's it." Now, you'll still drop body fat. It won't happen as fast. However, in the structured cut, here's what you're going to notice. Here's some of the side effects. Your performance is going to drop in jiu-jitsu and in your workouts because you're in this kind of bigger deficit. If you do what I'm saying, I don't think you're going to notice a drop in performance at all.

And it'll take longer. You're not going to drop 3% body fat in six weeks. It might take more like 12 weeks or 18 weeks, but the whole time you're going to feel good. And it's not going to feel like this structured thing. And the odds of rebound are way lower. Mhm. Mhm. Mhm. Because you're not coming out of a cut, you know, type of deal. All right, 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 mypumpstore.com?

mypumpstore.com? mypumpstore.com? I'm talking right now. Hit pause. Head on over to mindpumpstore.com. That's it. Enjoy the rest of the show. Also, you can get on a phone call right now with a MindPump certified trainer and coach and they'll help you with your nutrition. This is a 45minute nutrition call individualized for you and it's 50% off right now. Go to mindpumpnutrition.com. Use the code April50 for the discount. This offer expires Friday, April 3rd. Back to the show. show. show. You know, there's a there's a there's a bit of bit of bias that we have that we have to factor in when we give advice like this.

I think that and and it it it pertains to what Justin was saying about the education piece that I think is so important. I realized that the clients that I got the back half of my career um were much easier to deal with because they were all referrals. So when you came to me later on it was like tell me what to do. You already helped my my friend Christine told me that you're the best at this. And so I could give advice like that like hey or you actually gave better advice because of your experience.

So you distilled it down to the both crux both is true. Both is true but nonetheless it's biased because you get you don't get the average client. you get a client who's coming to you with I already trust and believe everything you're saying where I think the average person or average trainer even if you're knowledgeable and you listen to this podcast and you give a lot of this advice still has that challenge of like they have to educate the client still to get them to hop on that side.

that side. that side. I think the argument you're making Adam is maybe something like this cuz I can see where you're going. It's like I got to show someone movement right right right on the scale otherwise they're going to be like this is taking too long. Yeah. No, I get that. And and and and they're also we know how deceiving the mirror, all those things can be. And so you're telling them like just trust me, trust this process. And we want to hover. And they're like, I don't look good.

I don't feel like I'm getting any change. And so they have hardwired expectations, right? So it's it's it tends to be a little bit easier to say, "Hey, we're going to go in a bulk. This is what to happen. This is what to expect." And it's like, and so it's easier to prep for that. And then to show that you have that control and ability to manipulate their look, their weight, their strength, all these things. So that I then have the trust to go, okay, this is how we this is the place we want to be where we you talk about your clients how they but I mean we're all biased because by the time we were at the our, you know, whatever level you want to call us when we were great trainers or good trainers trainers trainers that I bet each of us in here uh weren't out fishing for brand new people who didn't trust us.

No, we got clients that were like bought in to our philosophy. You know, you're not wrong, but I'll add this cuz to what Justin was saying. Uh my the way I coached and trained people was different. I would steer people away from the scale and the mirror. And I started to point out all the improvements that they normally wouldn't have noticed because they're so hyperfocused on the scale and the mirror. mirror. mirror. Yeah. So my clients when they would come to me and we'd have these conversations and believe me like any coach or trainer listen listen listen into their subconscious more they they know this like if you're a trainer or coach you know this okay or even if you're not and you're you're a person who hires a trainer they would come to me and they'd say no I want to do this I want you to tell me what to do and I want to lose that and so or gain this and so it was a conversation but then what I would do through my training is I show them you just did two more reps you're stronger here.

Uh, how's your sleep? Oh my god, I'm sleeping better. How's your energy? You know, I don't need that third coffee in the day. Hey, did you know did you notice your back doesn't hurt when we do bent over rows? Like we tried uh five weeks ago and we couldn't do them. Now we're doing. Do you notice your back doesn't hurt? And so they started to see all these other improvements which kept them going. And then eventually what would happen is they'd say things like, uh, I'm getting leaner.

What's going on? like this is weird. I don't feel like I'm trying really hard and then I knew I had them and then I knew like no no no this is working. working. working. But it is a lot of conversations. Yeah. And I totally get it. Like almost nobody enters into a fitness uh program saying um what's your goal? I want to do this forever. Nobody says that. Everybody says I want to specific. I want to build muscle, burn body fat. I want to change the way this looks or change the way that looks.

But but the real challenge is uh figuring out how to do this forever. And I'm look, I'm going to say this right now. Uh our bodies are not broken, everybody. everybody. everybody. The problem is you're you're feeding your body a food that was designed to make you overeat. And you live in a world that's designed to make you not move. It's not your body that's broken. It's this this environment that we're in. If we just change the inputs a little bit, like you could still eat and eat until you're satisfied.

Just eat foods that your body knows when to say stop. It knows when to say eat more. Cuz that's what'll happen too. I had many clients through this process that would get so scared because we'd start training. They'd listen to me and start eating whole natural foods, but we're strength training. And what what they would do is they'd come to me and be like, "My appetite is through the roof." Yeah. Yeah. Yeah. Why am I so hungry, S? I don't want to keep eating this much.

And I would tell them, "No, no, eat when you're hungry." Because we're building muscle right now. Your body's actually telling you that you need to eat more food. Listen to it. And it's really interesting. And I do think so many people are ruining their experience and the relationship with fitness because they're so hyperfocused hyperfocused hyperfocused on macros, cutting, bulking, I got to do this, I got to do that thing that it becomes this really stressful like uh process to the point when other life stresses start to get high, it's just overwhelming.

I don't want to do this anymore. I'm done. I'm going to stop. I just want to enjoy my life. Yeah. It's interesting because it is definitely like an advantage to have a coach uh identifying those things and being able to forecast it and um you know tell you're going to run into this and um you know to to be able to kind of calm their own urges to um you know to just fully cut or to fully bulk or you know so I think that you know it simplifies it.

So you can make an argument like the the cut and bulk like initially it's like kind of the the new trainer that's like the easy way to handle that situation instead of like really identifying really identifying really identifying um a lot of those things that are going on in their process of of you know cutting out the the processed food and really sticking with whole natural foods. you have to kind of identify those things and really um you know have have them visualize it and and well the the truth is that and and I know for sure that each of you would handle this case by case because there's there's clients that come to you and and the first hour they're communicating to you their goals, their challenges, their their previous history with diet and workout and that and where you where how you guide is completely dependent on that.

Of course, Of course, Of course, you know, there's there's a there's a scenario there's a scenar example for uh someone that you absolutely put on a cut or absolutely put on a bulk or absolutely tell them we're not going to do either of that. We're like, We're like, We're like, and so the question becomes, you know, where do and I think that's where my argument is right now is that I think that most people aren't ready for kind of hovering around that that place yet. I think they have to go through the education process of even knowing what, you know, 150 grams of protein looks like and knowing what Oh, yeah.

Yeah. You still have to do that. You still got to like what is protein centric? Do I have an egg? Yeah. Yeah. Yeah. No. No. Like like it's probably more like 30 to 40 g. And what And what does it look like when I actually intentionally try and eat in a surplus of calories? And what does that feel like when I do that? And what does it feel like when I decide to restrict a little bit? Like I mean that's the other thing too I've always had to communicate is like there's this idea of like you know being in a in a in a cut you won't feel hungry like you of course you're going to feel hungry if it's a specific if it is a directed structured cut right and so there to me there's there's a bit of uh there's a there's a bit of an education process that goes through the the teaching of cutting and bulking totally I think the people that I'm talking to know who I'm talking to right now.

I think people listening were like, "Oh god." "Oh god." "Oh god." And and I know who you're And and I know who you're talking to talking to talking to like over and over. Right. Right. There's there's people that are beyond that. They understand what their macros are. They know what maintenance probably is. It could even be the beginner right now that's overwhelmed with all of it. And it's like, "What do I Okay, what do I do? How many calories? What do I" And it's like, "Oh, really?

Just eat that? Just eat whole natural foods. Uh eat high protein meals. Eat it first. That's all I got to do. Get a big weight off the shoulders." But to your point, Adam, I had Look, I I was on a coaching call with Will and one of his clients. Now, this woman uh had been uh impatient uh several times for anorexia. Um and she had just gotten released and she was wanted to hire a coach and uh so she hired one of our coaches. My advice to her was not listen to your appetite signals, right?

Because if she listens to her appetite signals, she's not going to eat because it's off. ad that you have to relearn what that feels like. like. like. I mean, I guess that's what I where I'm coming from, too, is I I have that in the back of my mind right now because I know that Katrina is booking a call for me to hop on with Karen and one of her clients and I know that her client struggles with struggles with struggles with Yes. Yes. Yes. eating enough.

That's right. And I know that if I tell her to listen to her body, body, body, if I tell her to listen to her body, she's going to be like, "Oh, I'm stuffed all the time." It's just like, yeah, your your signal is is off and you need to be in a in a bulk and we need to to understand that there's going to be a bit of this uncomfortable feeling and we'll you'll So, yeah. And I guess again, back to the point that this is what makes personal training so special and so unique, right?

Is that there there's some general case there's some general rules. There's some some principles that, you know, over decades of training so many people that we've really distilled down to some like core values of like eat whole foods, hit your protein. That's going to work for like 90% of the people for like 90% of the way. But way. But way. But you always get those wrenches. But Exactly. There's always going that it's not a it's not like a blanket statement of like just do that. It's like there's going to be these people that that come to you that oh no, this is somebody who I need to put in.

You should hear my cousin's feedback too because he's doing this right now. So, he's trying to eat uh 200 gram of protein a day, stick to whole natural foods, and remember his goal is to drop about 3% body fat. Yeah. But he's stuffed. He's like, he's like, "I can't eat much protein." Yeah. Yeah. He's stuffed. He's like, "I can't do it." I'm like, "Well, you're going to be in a natural cut." What's that's what you wanted. It limits you. I said, "Do you feel like you're dieting right now?" He's like, "No." I said, "That's exactly "That's exactly "That's exactly that's exactly the point." But yeah, I think the people who know people who should uh hear this know because they're hearing this right now and they're going, "Oh yeah, this is overwhelming.

This is stressful. I don't want to live like like this anymore." And again, the premise that uh the average person had the just humans in general had this appetite that if we let it run wild, we're going to go crazy. That's not true with natural food. It's just not. It's only true only true only true with food with drug-like effects that have been engineered. Yeah. uh to be that way. That's why uh we overeat for the most part. Well, this is why I was such a fan of uh Whole 30 when it was created.

It was such a good uh That's right. You know, talk about there's not a lot of lot of diets or modalities that I think I get way behind and be like, "Oh, that's really like most people would be very well served to spend 30 days of like cuz it's hard. Let's be honest. It's very hard. It's hard. Especially for the average American. I mean, yeah, you're radically changing how you eat suddenly." eat suddenly." eat suddenly." Yeah. just a lot of people eat out and eat a lot of processed foods and so it does take some serious planning to plan a month of I'm only going to eat.

You know what's another part of that too? We actually talked about this. I don't know if this was with with a caller. I think it was with a caller recently, but I had this realization that um we've taken meal preparation, which used to be this communal uh it used to be a great way to spend time with people and it turned into like a job I got to do real quick. And I'm just going to say this like straight up like husbands and wives, you guys are looking for time to spend together while you do something and have time to meal prep together, cook together.

It's a hack for sure. It's some of my favorite time that I ever spend with my wife is when her and I are cooking together. It's like a great way to to to connect and and we're going to do it anyway. Uh but why don't we turn it into this like By the way, if you have kids, include your kids. My wife is great at this. She'll send me pictures and I have little kid. I got a three-year-old and a 5-year-old. So there's not much they could do, but what they can do is like peel things.

Yeah. Throw things in the blender. Throw And so she'll involve them. She'll put them at stations and they'll do this. And she turns cooking meals into this wonderful experience uh for the family. And I think that's such a hack because now you've you've not just you have the value of meal prepping. You don't just have the mal the value of eating uh whole natural foods that are healthy, but now you've added the value of connection and this kind of community effect which just makes it so much now it's something I look forward to.

You know, know, know, we're trying to um we're in the process. We're on day three. I think we're third day. We're getting there. Um we're teaching Max how to make me coffee in the morning. Oh, really? Oh, really? Oh, really? Yeah. Yeah. French press. Oh, wow. Oh, wow. Oh, wow. Yeah. Yeah. It's great. I mean, I have all the right tools for the hot water and everything. Yeah. Yeah. Yeah. Yeah. Yeah. No, I mean I want it to be a little risky, right? So I want to tell Yeah.

Yeah. It has to be a little like that's he's we got this again his school's so cool. His school sends him home with uh this kind of thing for parents and it's like their age breakdown um from you know 1 to three I think 3 to five 5 to 7 to nine the different things they should be capable to do in the house. That's great. great. great. And so it's just a really and Katrina and I got that just recently like oh wow we're there's some things in here that we're not making them do.

not incor. And so we're we're trying to incorporate that. And one of them was like, you know, making making breakfast or doing things like that for himself. And I was like, you know what? He's in this like money earning phase right now, too. So I'm going to like pay him a dollar for every time he makes coffee, of course. of course. of course. And so yeah, so I'm trying to teach him how to how to make coffee right now. But he's already connected that cleaning the toilets is $10 and clean doing coffee is a dollar.

And so he's like trying to get me to pay more for the Tell them they're both connected. You make dad coffee, you'll get to clean. He's trying to get me to pay more for coffee. Like, I'm not paying you. Starbucks is already overpriced at $3. I'm definitely not paying you $10 for a cup of coffee. They're going backwards. So, but dude, that's Yeah. Yeah. It's funny watching watching them try and do it right now. So, we'll see. Uh we'll see if it backfires on me or if it works out, but that's that's my goal.

goal. goal. I want to ask you guys, Adam, you're the one you've been using the Troscriptions Calm and Sleep for. I'm I'm a believer, dude. They nailed whatever their formulations are. Can you Okay, Okay, Okay, that's the most like like I could feel it. it. it. What am I feel? Okay, I want to know what I'm feeling. I can feel the calm which is uh impressive. I sleep there obviously sleep things like melatonin and stuff like that. Really most there's a form of GABA is that it is in the calm that crosses the blood brain barrier.

barrier. barrier. So traditional GABA which is a neuroinhibitory neuroinhibitory neuroinhibitory uh compound. So it basically calms the brain. If you take traditional GABA and you feel it, uh Scott actually made a point of this. He said it's because you have a leaky gut. Okay? Okay? Okay? It's not supposed to, you're not supposed to feel it. It's too big of a molecule. But they have a form of GABA in there that crosses the blood brain barrier. So when you take it, you feel Okay. So explain this to me because I've always been a fan of Ned's product, right?

And but I feel this more than I feel that. Why? You have a magnesium. You you probably need magnesium. Okay. Okay, but this is not filling nutrient deficiencies. These are compounds that actually have like physiological effects. So it's not just filling a nutrient deficiency. It's like this has an effect. an effect. an effect. The other they So Ned didn't have GABA then. then. then. No. No. No. Oh, that's why. Oh, so that So it's the GABA that I'm probably cuz I couldn't wrap my brain around why there's a Garin in there and then this sleep one, I believe, has the GABA, Doug, if I'm not mistaken.

Pull that one up. So there's compounds. He was on the Oh, he's No, I was on the calm. You on the calm? Oh, I was on the No, no, no. Go on. Tro plus calm. That's the one I was on. Yes. Okay. All right. Uh let me go find the sleep here. No. And then there's the duo right there. That's it. No. Gaba Gaba mic duo. That's the one. Yeah. See, that's the combo right there. Yeah. Yeah. Yeah. Yeah. You put those together. And so I take I take the calm about an hour first.

So I And then right before bed And then right before bed, I take the other one. other one. other one. And then Justin, have you been doing the the methyline blue? Yeah. Yeah, I have consistently. Yeah. It's helped a lot with my energy. Uh, usually when I drive home, it like I seriously have been having this issue where I'm like I bonk so hard to where I'm like I'm like dozing off and I'm driving I'm waking myself up. I'm playing a lot of music. Um, but yeah, there's just moments a lot more times during the day where I've just like crashed that it's just it's been consistently good now.

So, he recommended to me that I take the the methylin blue early and as part of my sleep routine. What is it about that that obviously because that's the only one one one mitochondrial efficiency um and uh so it's supposed to help with um just better mitochondrial health but if you take it too late it's a bit energizing so if you take it at night then it might interfere with sleep okay yeah okay yeah okay yeah cuz that's the one I I've been really good with the common sleep consistent I haven't been as consistent with the the methyl methyl methyl and then there's cortisepin in there which is an interesting compound from cortiseps which has got an effect uh on increasing rim sleep oh this is part of listening to sleep.

Cortisepin the CB add that next. Yeah, dude. Yeah, dude. Yeah, dude. And it has five five milligrams of melatonin melatonin melatonin when you uh um the blue pea is funny though. though. though. Yeah, I got used to it, man. It's so funny cuz um I mean I have a weird story. I don't feel like I'll go outside and like pee on the tree, you know, and I forgot that I was like, you know, taking methylin blue a lot. My son saw Oh, no. What did he say?

He was like, what? He was all confused, dude. Why is your pee blue though? He's too young to scare. He could have made up a total bad. No. What does that mean, son? Yeah. Yeah, exactly. I could have made up a story or something. You should probably be a really good boy. I don't know if I'm going to be around. around. around. I just was It threw me off cuz I was like, "What?" It just became normal now. That's blue. That's blue. That's blue. That's so funny, dude.

I got uh oh, speaking of supplements, did you guys see the post that I'm going to pull it up uh that uh Mike Matthews did on the study that they did on supplements? Oh, dude, watch this. I'm going to pull this up. So, there was a 2025 study that tested 200 popular sports supplements and they tested them for banned substances. substances. substances. Okay. Okay. Okay. Banned substances. Banned substances. Banned substances. Banned. So, Okay. So this is like anabolics and anabolics and anabolics and 200 supplements. Onethird of them contained banned drugs.

One third One third One third third of them. What was in the category of these sports supplements? supplements? supplements? What f What f What f uh like like athletic performance, strength, uh um you know, muscle building, neutropic, pre-workout, whatever. whatever. whatever. Who was it? Jon Jones or I remember some fighters making this claim a long time ago and I'm like, is that true? You know, cuz they were saying it was like spiked, spiked, spiked, bro. They found, here's what they found. Okay, now this is a lot, bro.

That's one/ird. Okay, that's a lot. That's a big old chunk. No wonder the the FDA is trying to regulate supplements. These supplement companies are so stupid. They're going to bring it on themselves. Uh here's what they found in some of them. One of them, they found a SARM. Oh, wow. Oh, wow. Oh, wow. Which Which Which like that's not even a that's not even an approved drug. Yeah. Okay. A SARM. There were band stu uh stimulants. There were empetamine like drugs, ADHD medications, and cardiac drugs.

Wow. How? Yeah. Yeah. Yeah. That's just That's just That's just that just goes to show you no idea. Just Well, you know what? This creatine supplement's working. supplement's working. supplement's working. Well, I mean, that just goes to show you they know the power of just a supplement that people feel. Yes. Yes. Yes. Right. If you They want you to feel something. So, you feel something from it, you know? know? know? Have you guys seen the study? I don't know if I ever showed you guys this where they the you know what I don't know what you call them, the boner pills category, right?

Like sex supplements or whatever. whatever. whatever. Yeah. Yeah. Yeah. They did a whole bunch of them. They tested a whole bunch of them. Yeah. And a like a significant percentage of them had uh Viagra. Yeah. Yeah. Yeah. Yeah. Of course. Like Viagra. I actually put the drug in there. This works. I mean, that's what they used to do with the old fake steroid stuff, right? They used to put like real like testosterone and real stuff inside it to make people They used to do things that would Well, they didn't have to back in the day.

They were legal. Did you guys know, by the way, did you guys ever take Super Draw in the early 2000s? Do you guys remember that one? I don't know if I took Super Draw. Which one did you take? I took the one that um what was the one that um the one I did take was the one that Mark Maguire got in trouble for. Oh, and that's nothing. nothing. nothing. Actually, I tried that and I did and I did the the I did the trend one that ended up getting knocked off the counter also.

So, I've done I did a few of the designers. designers. designers. I remember in the early 2000s, okay, uh Super Draw, what do they call it? Um uh pro hormone hormone. It's not a hormone, it's a pro hormone. It's before hormones. It turns into a hormone. So, they kind of like sold it that way. It was called Super Draw. And I'll never forget I took it and I was like, "Wow." Like I I got like no joke, I probably added 30 lbs to my bench press in like two weeks.

Well, that's all right. Do you know what super Do you know what you know who uses SuperDrol now? Huh? Huh? Huh? Powerlifters and bodybuilders. They say it's stronger than Anadrol, which is one of those classic steroids that What? What? What? Yeah, dude. It's a It's a real steroid. I remember that. It's a designer steroid that that I forgot the brand of that that trend. the trend over the counter was, but I remember it was so strong that I took two bottles back to back and I had side effects.

I I started to get gynecomastia from it and sucks from a supplement. Yes. From a from a supplement. I was like, "This is crazy." So, you know, I had something, had something, had something, bro. Super Draw is now a black market steroid. Dude, I bought that at the store. store. store. At the supplement store, dude. I'm like, "This is my favorite supplement." Well, yeah, bro. You're taking steroids, dude. That's crazy. That's the supplement industry for you, ladies and gentlemen. You got to be very, very careful.

Got to do your own research. Okay, here's some good news on supplements. Uh, and Doug's been using the supplement for a while. Nattokenise. Am I saying that right, Doug? Nattokynise. Nattokynise. Nattokynise. You got to say it in a Japanese way, don't you? don't you? don't you? Yeah. With a natto part any Where did you get this? Well, I've heard about it for a long time. Uh, time. Uh, time. Uh, he's so undercover by everyone. No, I I share these things. I'm not secretive. Come on. Bro, he's so, you know, it's just hard to get a word in edgewise.

edgewise. edgewise. That's you always like get out of here with that [ __ ] We've been together for over 10 years. I can't get a word in edgewise. Forgot to tell you guys about that tax break you guys could have had. Ah, come on. We met we met the girl he's dating like 3 years after they were dating. Hey, I am a little secretive. What can I say? say? say? He's like, what are you talking about? So anyway, I'd heard first heard about nattokinise because of, you know, like supporting uh spiked protein removal.

Yeah. removal. Yeah. removal. Yeah. Um Um Um so this was a big study, Doug. This is crazy. They took a thousand over a thousand people thousand people thousand people shot spiked. shot spiked. shot spiked. Yes. Yes. Yes. In COVID. Yeah. Spike protein. So it's part of that protocol that one doctor said that you could use to get rid of spike proteins. Yes. But that's not what the study shows. So this is on arterial plaque and heart health. They had over a thousand people take uh natto canace for a year.

I hope I said that right. I like this is what they this dude this is wild. Every person had an ultrasound at the start and another at 12 months. The people who were taking 10,800 10,800 10,800 I don't know what fu stands for per day. It's not what you think Justin. Uh it's a it's a it's a measurement. Uh Doug, look that up for me. I'm I'm surpris I'm embarrassed. I don't know what that is. Here's what they found. At that dose, corateed artery plaque shrank up to 36%.

Wow. 36%. Arterial wall thickness decreased by 21% on average. Those are big numbers. 77% of the people showed measurable improvements in arterial wall thickness. 66% showed measurable reduction in plaque size. Improvement rates across all markers range from 66 to 95% for the majority of all thousand. What rivals that sound? They saw total cholesterol went down, LDL went down, triglycerol went down, HDL went up. This is like do we even have a pharmaceutical drug that can that has like this is either as good or better? Well, that's what I'm saying.

Do we what would compare to that? Uh you there's a lot of uh things you could take uh to help with on the pharmaceutical side, but they all have side effects. There were no adverse effects recorded at all. Interesting. Interesting. Interesting. Yes. Uh it's crazy. Now they co-administered it with vitamin K2 and lowd dose aspirin but uh but that's it. Fibbrin fibbrronolytic units. Fibonolytic units. I don't know what the heck that was. Measures the potency and enzyatic activity. activity. activity. So it breaks down fibbrin a protein involved in blood clotting.

Uh dude, this is like something that everybody should kind of take. Why would you not prophylactically? Yeah. pro for heart health. This is remarkable uh supplement. It's really really good. Of course, Doug doesn't shoot. And this is this guy. He's like, I'm trying to live long. Yeah. After one of us has a heart attack, then he let you should have been taking that Nito. Whatever. After we did that, I'm going to tell you everything now. Everything. Everything. Everything. But isn't that isn't that remarkable? That's like a huge uh measurable effect on just like a cheap.

We don't have any sort of partnership or sponsorship or anything. Who who does the Well, I mean Cabraw has Yeah. Equalife. They have a Oh, they do. In fact, one of his emails was highlighting the fact that this, you know, can address plaque buildup and um I responded to it and then bought some. Yeah. some. Yeah. some. Yeah. Yeah. I didn't tell you. I'm sorry. Yeah. Yeah. Yeah. Well, I started taking it. Uh Oh, you take it, too? I just started taking it like uh trying so much.

You got to listen to You got to listen to the show. I'm I'm I'm less I got a slug. I'm good. Yeah. Yeah. It could take him an hour and a half just to get through all the stuff that he takes with so I don't even want to hear everything he's taking. I've been taking it for uh probably two months or 3 months or so. Uh this was I remember we did our our full body scan. Yeah. Yeah. Yeah. But they did but it didn't look at artery health, right?

It looked for like precancerous stuff. And I still have yet to schedule. actually going to go see a doctor soon because I want to schedule uh one of those ultrasounds where they look at your you know all your arteries to see if you have any any buildup just as a precaution. Um I actually have a I have a family member who at my age had a heart attack not that long ago which is kind of wild. Yeah. Yeah. Yeah. And I just found another friend of mine at my age had cardiac arrest.

So I think we're getting to the age now we start to hear these weird things. Yeah. Yeah. Yeah. So uh you know usually supplements I would take in the past were related to muscle building or performance. Now I'm more interested in kind of longevity stuff. stuff. stuff. So for for the past few months I've been taking Yeah. Have you guys seen I haven't watched u SNL in a really long time, but there was like a clip and I I was watching it watching it watching it and uh it was interesting because so they were trying to kind of dig at RFK and like a lot of the the health uh movement that he's making and kind of attacking big pharma and all that.

And so there's this one sketch which is I mean it was reasonably amusing but it it was like they're taking this guy through like the ER and like quick give me a steak and they're like give him a steak like inject him with methylin blue and you know and they're going through all these like things like we bring up is like you know like preventative like supplements and and they're just like throwing all that at them and like totally like putting a dig and and at uh uh you know this space and I'm sure it's like a dig at Joe Rogan and like you know all that kind of stuff but it's it was interesting for me to see like that other side of the culture that's like still and of course like we're not out here like promoting for interventions like on the you know western medicine's amazing for you know acute trauma and like yeah it's like it's it's silly and stupid.

I know it's a joke, but it's it's just kind of funny cuz that that puts it like that thought in, you know, other people that like have these preconceptions that like, oh, this is all [ __ ] you know, and it's like it doesn't even fit in that category. No, it's not the same. Yeah. I have a news article I'm going to read and just because not because it's because I think we should talk about the news article, but I just want to see if I can read it without you guys laughing.

Oh, Oh, Oh, yeah. So, this is the this is a it's real. This is a real news article. It's the most amusing title I've ever read in my entire life. So, this is uh ABC News Chicago. Quadruple ampute cornhole champion facing facing murder charges in fatal shooting. It's not real. Yeah, it is, dude. Yeah, it is, bro. Dayton James uh is accused of fatally shooting the front seat passengers a vehicle during an argument in La Plata, Maryland. So, he's the quadruple amput cornhole champion. Wait, quadruple.

Wait, quadruple. Wait, quadruple. He's got no arms or no legs. How did he shoot him? He's got like I think he's got it shows pictures. He's got arms like to his elbows. elbows. elbows. Okay. Okay. Okay. And uh and um Yeah, dude. And so he's a champion at cornhole and then he shot someone. So now he's in trial. Yeah, there's so I have so many questions. Random. Random. Random. Look, look, look. I told you, bro. Professional Professional Professional corner. This is real. Wow. Wow. That's That's like you like put a bunch of things.

I had I have a lot of questions. Shake it up. Throw throwing cornhole. Yeah, dude. See what? what? what? Yeah. I don't How did he shoot someone though? Like there's He doesn't Bro, if you become a professional cornhole gun is is easier. Damn, dude. Maybe that's how the argument started. argument started. argument started. Like Like Like I won that last match. He's like, "Yeah, I can. I can shoot. You know you can't what? what? what? Blam. Yeah. So apparently he's out of jail. jail. jail. I know we're laughing.

It's terrible, but I read Maryland. Maryland. You said that's that's absurd. You have to be so careful with the AI stuff, dude. Now it's I know, dude. I had to multiple times I've sent things now where I'm like, man, I can't send anything anymore without like it's so lame that I have to go do. If it's on Fox News, it's real, right? right? right? Yeah, dude. So that's what this So this was uh the um the Did you see the viral video of the lady acting like she was a dog in front of the grocery store?

Oh, and the dog attacked her. Yes, the dog. You know that was AI. That was it. It had to be. Okay. So that was fake. I knew it. But it went viral like crazy and so many people comment sharing it and thinking it was real and then I'm just laughing cuz I could just imagine if that really happened. Me too. I mean it looked it looked really real and it was plausible and so I but that's how it gets you, right? It's like it's something that's plausible like that and then it it and it does a good job.

It's like man there's so much of this is going to be going on where people you're just going to will we do you think you to will we do you think you stop sending stuff to your buddies? You know what AI is doing? AI is detecting AI. I see that on X. So something will get posted and then someone will underneath it say hey Grock is this real? And then Grock will say uh there's an 87% chance or whatever this is AI. is AI. is AI.

Yeah. Well, there needs to be that I feel like uh within the next iterations of these like social media platforms if they could have as options. You could scan it first before you share it cuz like people will just like It is kind of cool though how uh it organically we kind of self police it though. Yeah. though. Yeah. though. Yeah. So like you have to check the comments. Oh yeah, you check the comments a lot of times and you'll see and that's my my tellt tell to go do a little digging is if I see a hand if I see more than one person going, "Oh, this is AI." Yeah.

like I go, "Oh, wow. Maybe this is and then I'll read." Dude, there's a picture that keep We're in a weird spot with that right now. now. now. There's a series of photos that people keep saying are real, but I can't believe that they're real from the Epstein. Epstein. Epstein. Yeah. With Stephen Hawking. Dude, in a dress, bro. It's Bill Clinton. Did you look it up to see if it was real or not? or not? or not? One of them people are saying it's real. One of them said, "Yeah, they screened it through a lot of the AI detection and it said it said it said and he's like he's like, "Bro, bro, did you see him?" Yes, I did.

So ste okay. So Stephen Hawkins is like in but then you see dress like a little doll. There's other ones where the AI see this is what they do. It's like information then disinformation. then disinformation. then disinformation. Look at that dude. So So that that one is claimed as real but there was another one recently where they had like Epstein Bill Clinton and so disturbing. so disturbing. so disturbing. I don't know if it was uh Bill Gates or not but they were all like you know hanging out with him like on the ground.

Yeah. And you're like, and so I feel like that they're going to add AI versions of like real pictures just to kind of convolute it all, right? To throw up. Yeah. Yeah. So, is that saying it's real, Doug? Is did it say? Uh, I don't know. Oh, you had it. You had it. Well, I don't know what happened. Recent unseal. Oh, look at that. Yeah, they just disappeared off my FBI erasing it. I hate the internet. Recent unsealed documents from the Jeffrey Epstein invest in investigation result in the release of various photographs including authentic images of Bill Clinton and Stephen Hawkings Stephen Hawkings Stephen Hawkings as well as several AI generated fabrications.

fabrications. fabrications. So just adjust Wait a minute. Okay, so Wait a minute. Okay, so that one's real. They try to discredit it by adding all this extra AI image. No, see they're not the ones where he's dressed like a doll. Oh, the princess outfit they're saying is AI generated. Okay. Thank god it's so disturbing news. It's just weird. I mean, but then again, that's the least disturbing out of anything that's come out with that. I wanted you to go down the rabbit hole what we talked about when we walked the other day.

The uh the thing that I just never heard of until just recently, the the neurological thing I was telling you about the aphantasia, I think. Am I saying that right? I think it's finally remember the term. Yeah, I think Yeah, it's called I think it's called aphantasia. Aphantasia or a like a ph. Okay. Okay. Okay. Like a like a There it is. Right there. A P H A N. Oh, Mantasia. Oh, Mantasia. Oh, Mantasia. That sounded That sounded That sounded is the inability to voluntarily create mental images in the mind's eye.

Often described as a blank screen when attempting to visualize scenes, objects, or faces. It's a form of neurodeiversity which occurs in 2 to 4% of people. So, so, so 2 to 4% of people if you tell them, hey, can you picture a car in your mind? They can't. They can't. Well, and at all at all, but there's actually a sliding scale. So that 2 to 4% is at all, right? right? right? But a lot of people are somewhere on the spectrum of that. Like so it's like and and there there's I don't know if Doug looks up like the graph, but the graph looks like at all is what 2 to 4%.

And then a lot of people will fall. So does that also mean that they can't if you ask them to a piece of paper to draw it out like they would draw? They can draw it but they can't see it in their mind. their mind. their mind. Yeah, they can they can still Yeah, that's weird. that's weird. that's weird. Yeah, there's the scale right there. See? Not at all. Then there's a two, then there's a three, then there's four. I was trying to figure out where I fell on that spectrum because I can see the red apple, but I can't see it to like the five where the like the the one example I example I example I I can picture it.

Okay. Like really like the five is like like the shimmer off the apple and No, I'm probably in the middle with that detail. detail. detail. So, it says it's a form of neurodeiversity. So, I I'm I'm I have a neurode divergent mind which which has been labeled been labeled been labeled ADHD, but I don't think I really fit neatly in that category. You're weird. weird. weird. Yeah. Thanks, dude. You just offended me. Well, your your ability to recall words is really fascinating. That's why I was really curious to bring it up to you because I was sh when my buddy and I who were talking about this.

I was like, "Oh, I can't wait to bring this up to S because he and I was explaining to him that, you know, the three of us can all read a study, the same exact study for the very first time, uh, together, and you asked me to recall it, and I'll mess it up all over the place. It's like I I won't be able to recall it exactly and and I'll need to have read it five to 10 times, messed it up four or five times, repeating it, and then finally it becomes like I can explain it where you can do that and then almost verbatim.

It's almost like I need a story behind it for it to to capture for me, right? Otherwise, I'm like I've got to connect it to some things. I got to apply it. I've got to teach it a few times. Yeah. Then then now I'm starting to get where I feel you can look at a study, read it, and then 10 minutes later you So I didn't know that was weird. My my family. family. family. No, my family would say I was like that too. She is.

Oh, she can do that. Very photographic memory. So people when I was a kid, my family would call me like they'd say I was a walking encyclopedia. I don't know that was weird. was weird. was weird. But I what I do know is weird is that I have such a terrible sense of direction that it's so frustrating. I can I I get so disoriented so easily. And I had a client once that worked uh in the um in that field and I started explaining to her how bad my sense of direction was to the point where I was like, "No, no." I said, "You don't understand.

I've driven to this place 500 times, I will have to use navigation every time. I won't know how to get there. And if I go and park in a in a in a in a parking lot and I walk in 10 ft, turn back around, come, I'll forget. I won't know where I am or what's going on." Yeah. And she told me that that was a type of neurody diver actually a type of dyslexia. She said, "Yeah, "Yeah, "Yeah, just with just with just with Well, no.

I've seen it before. I've teased you before. We've we've left our our house that we've we've we've owned for like eight years." It's like, "Do I go left or right?" You can go either way. But crazy kid, you don't know. This is your house. You know that couple times. Really bad. So, yeah. No, you I'm bad, too. I attribute mine though because I I I used to think I I had that skill really well when I was younger. Um Um Um Well, I'll tell you right now.

I can't get home from here. You guys know that, right? right? right? You can't get home from I could probably figure it out, but it would be a really long way because there's a few places I know where to go. But the way that I always go home, I use navigation. If you told me right now, if like the power went out right now, that's my my biggest fear that we lose power. I won't be able to go home to be with my family. my poor kids and wife will be like, "Ah, the power's out." And I'll be like, "I mean, there's a So, when I go away, when I go the back way right right now, I'm driving the back way a lot.

It's not that much different. It's maybe like 10 minutes at back like kind of country road where Doug is at." And uh I I I actually So, I I still put it on, but I I try I'm trying to train myself to not to know all the back road kind of turns. And it is it's like it's like a muscle you have to train too because uh I I know I used to be really good at that but I've become so dependent like you where I just put it in.

in. in. So mine isn't de I didn't develop after navigation. We we we drove long enough without navigation. They didn't exist when we were kids. Yeah. Yeah. Yeah. I would get lost. So you you you recall that even further. Okay. Yeah. See I I recall bragging about how good I was. Oh one time I go somewhere I got it. You know like I was actually terrified of getting because I would get lost so often. I used to hate it. Hate used to hate it. I used to hate it.

Hate it. Hate it. If I miss a turn, oh god, here I go. I'm lost now. I'm stuck. I'd have to ask for direct figure things out. It And when navigation first came out, it was like uh it was like a gift from God, man. It was like, oh god, thank finally I can go places. Whereas before I was totally totally screwed. Couldn't get to the mall for my house. To go from where I grew up to go to the mall is uh one, two, three turns.

Couldn't get there. It's crazy. That is funny. Anyway, I want to talk to you guys about uh the green juice. I had a message from someone who said it really helped with their anxiety. What? What? What? Yeah. So, it's the Ashwagandha. Ashwagandha. Ashwagandha. Ashwagandha. Yeah, the Ashwagandha. They were saying that they had anxiety kind of on and off kind of physical symptoms, anxiety, and uh they started using the green juice for health because they heard us talk about Organifi is green juice and it it went away and they started connecting the dots and said, "Oh my god, it's like one of the best things I've tried for uh for feeling anxious." I want to know how how organifi makes ashwagandha taste good.

Yeah. Yeah. Yeah. Have you ever had straight ashwagandha? Do you know what ashwagandha means? I think ashwagandha may maybe look this up. I think it means horse piss if I'm not mistaken not mistaken not mistaken like that. like that. like that. Yeah, I think does ashwagandha look that up. up. up. Does that really mean like horse tail or something like that? Horse tail sounds right. Yeah. Yes. Yeah. Yes. Yeah. Yes. Yeah. If obviously you guys have had Doug, what does ashwagandha mean? I don't know why you don't how to use Google anymore.

Never. He Googles in a strange neurodyiverent Google Google Google like a boober. He does. This video will Google Ashwagand Ashwagand Ashwagand smell of horse. Smell of horse. This is what Doug will Google Ashwagandha info. They definitely go. I I was typing in the origin of the Ashwagandha name. But yeah, what does Ashwagandha mean is easier. Okay. Poor Doug. Poor Doug. Poor Doug. I know. I know. I know. Poor Doug. Poor Doug. Poor Doug. Can't wait for Lisa. I'm not. And you wonder why I don't share.

This is why he hoards all the secrets right here. Yeah, he's resentful. He takes his longevity supplements. Screw those guys. I'm going to live so much longer than those guys. I'm going to save all this money. He's going to back on back at us when we need him. Doug, can you hand me my Why don't you Google it? Oh, really? Why don't you Google it, S? Can't Google it, right? Yeah. Yeah. Yeah. Why you so mad, Doug? Well, you guys make make make you you are the Google you you are the Google master though, everybody.

You Google the fastest for sure. But uh AI requires a whole different way of search. of search. of search. Totally prompt different. Yeah, you definitely have to prompt different with with AI. I got to figure that out. I don't use AI the way you're supposed to. I just use it like a Google. I know. It's It's actually better than Google though. I like it. You really? You really? You really? Yeah. You prefer like that? You prefer Oh, you you like it better than Google? than Google?

than Google? Yeah. Oh, by far. Oh, yeah. Yeah. Yeah. No, I've trained myself to use that more cuz I I still was like, you know, I would just use search engines uh for all that stuff and it's like stupid immediately give it to you. you. you. There's so many cool we we don't even use it at the I mean, we're still getting better at like that. Like we have an example right now like Katrina and I uh were talking to our um car insurance company and you know he's trying to convince us to is which is separate from my house and you get like a a better deal if you you package the house with it and stuff like that.

And Katrina's like I don't want to do that because I'm so worried that what we originally negotiated there there's coverage. She said I need to go through the contract do that. I'm like dude plug it input it into AI and have AI compare it for yourself. You got to read all of it. Like literally just go like give me the pros and cons of this one. Compare the two of them and and and like it like the things that you can use it for. We still don't completely don't completely don't completely You have to imagine it's like a really smart person.

That's how you talk to it. So you could be like, "Hey, I'm going to be flying into this place at this time. I have to be at this appointment at this time. I'd like to find things to do uh that are going to be fun in between. I'm with my 16-year-old daughter. She's into this kind of stuff. What do you recommend?" Yeah. Boop boop boop boop. It'll tell you. And then the layers that you can go for because then it kicks off and you go like, "Oh, we'll keep the budget between this price and this price.

and and the driving distance. I mean, you can just keep going going. Have you guys asked your AI yet if it knows who you are? knows if it knows who you are? No. No. No. Ask it say, "Who am I? What do I do? And what are the things I made?" Well, and two, it stores anything you've ever done with Well, it'll tell you. It knows who you are. It'll say, "Adam Schaefer, host of Mind Pump. You have this. You have one child." child." child." It like picks up even I haven't used it in the months and it just picks up like we never stopped talking.

Yeah, you should ask it cuz mine and I don't talk about any of my whatever. Yeah. It's like, "Oh, you're selling stuff." stuff." stuff." Well, I know that that we were just I was talking with my buddies this how good the the TV listening and phone listening stuff is. Oh, man. Oh, man. Oh, man. I mean, it's on It's so creepy. It's on another level now that And it's We were talking about this uh my buddy's reading like the Snowden book and he was he he was talking about this while we were hanging out this last weekend.

Um and he's like he's like he that was part of Snowden was talking about that stuff a long long time ago, right? M. And so we've all kind of known it's been happening for a really long time, but the level of sophistication that it's at now is is crazy. It'll be there will be something super obscure like that I've either never talked about or Katrina and I haven't had a had a conversation at least in the the years that we've known each other about and we'll have a conversation about and then like turn our TV on and it's like recommending a documentary related to it or and it's just like just like just like dude come on.

Yeah. Like it's not just random. Yeah. so like way in left field or or pull up your computer screen and all of a sudden you're getting an advertisement for but like we're he was using the example he's like dude my wife and I were literally just talking about oh we need to take the kid their kids are getting older we should take them camping this and that he goes 15 minutes later I'm on my computer and I was just like tents for sale and this like all like lantern and all this it's like gez it reminds me of uh this comedian the standup comedian I forget his name he's he's really funny but he like one of his bits was just like right in the middle he's just like I want to buy a humongous dildo.

You know, he just keeps like repeating it over and over and over. He's like, "YOU'RE WELCOME. AH, AH, AH, you're going to go home and have all these." these." these." Yeah. Yeah. Hey, you're welcome people listening. listening. listening. Yeah. It's it's Did you know that the US government used um which planter? I think they used planter to hit the first uh thousand targets or something like that during plant palenteer. Sorry. in uh a round. So, they used the AI to find targets and like it was so accurate.

They're now outfitting everything uh with AI to be able to find targets. Maybe maybe look that up, Doug. You know, government using Palunteer for targets in Iran. I'll just tell you what. what. what. I'll just do it. Yeah. Verbatim. Doug puts it palunteer information. Doug's getting taking shots. Doug's catching strays today, dude. I feel like Iran right now. Wow. Wow. Wow. Too much, dude. Based on reports uh March 2026, US military util utilizing artificial intelligence technology from Palunteer, specifically its Marvin smart system, Maven. Maven. Maven.

Maven, sorry, to identify and prioritize targets in Iran. This technology often referred to as AIdriven killchain. That's not like the way that sounds. This none of this sounds uh has been used to significantly speed up targeting process, allowing the military to process vast amounts of intelligence data to strike hundreds of targets in a short time. short time. short time. Wow. Wow. Wow. Yeah. Cool. Yeah. Not unsettling at all. No. No. No. Yeah. Not at all. And by the way, we have something releasing on Sunday. Is it coming out Sunday?

This coming Sunday. Oh boy. Oh boy. Oh boy. Here we go. Mass PPL. Maybe one of the hottest programs yet. Push pull legs. Any bets? Let's take a bet on where it lands. lands. lands. Let's take a bet on it in the context of just been recently. Compare it to launches. We've done so many programs. Uh I think we all predict it's going to do it'll be a good one, right? right? right? What do you think it will in comparison to? to? to? Top three, top five, top 10.

It'll break top 10. Top five. Top five. Top five. Top five, you say? God. What's top three? Muscle mommy. Yep. Pass 15. S15 anabolic anabolic anabolic then and or aesthetic would be right there too. That would be in the top five. five. five. I'd say top five. People have asking for a PPL split forever. Yeah. Yeah. Yeah. And this is the first time that we've done a a a MAPS PPL for men and for women. So the programming is a little different. So, we programmed it differently for women based on what they're typically interested in, which is more lower body volume, more glute focus, and and more shoulder focus than, let's say, let's say, let's say, it'd be interesting to see if uh women bought more than men, which Ooh, good.

Ooh, good. Ooh, good. Right. Like, I bet you that's going to be the case. We have a pretty split uh audience. It is split. is split. is split. So, when I look at the analytics on uh on buyers and match programs, it's it's it's pretty it's pretty it's pretty You going to let the girls beat you guys? guys? guys? That's what I'm saying. I calling you guys out right now. So, that's a good that's it's a really it'll be really interesting to see if more men buy than women or vice versa.

But, it's the first time we've done that. So, you'll get you can buy one that's programmed for what men typically want to work on and one for what women typically want to work on. And then probably the coolest thing that we're doing that is unique. We've only done it one other time is the co the coaching that's coming along with it, right? So, right? So, right? So, yeah, three days of group coaching really helpful. So Cole Cole's launching that with it and it'll so by the way like it's within I think 3 days.

So after the launch I believe Wednesday is will be live right it will be the coaching will be live with it. So as soon as soon as you pick up the program um it's it's free. It's part of it. Uh uh you'll be able to join that. If you can't make the times there'll be a recording and you'll be able to access it. But if you want to be live on there and ask questions and it's also the first time a program has come with specific dietary instruction.

It's much more specific. That's true. Protein, calories, Protein, calories, Protein, calories, and it's all organized for gaining. So, uh, let's go. That's the dietary advice. You can eat, you can do the program on a cup, bulk season, baby. But there is a bulk, uh, you know, type program in there. Element is an electrolyte powder. You can add it to your water. There's no sugar, no artificial sweeteners, but it tastes good. Here's the best part. 1,000 milligs of sodium per serving. You need that. If you need electrolytes, you need the sodium.

This is good for muscle cramps, energy, better pumps in the gym, better performance in the hot sun, and of course, it tastes delicious. By the way, they also have 12 oz sparkling cans that come ready to go with the element already inside. Go check them out. Go to drinklement.com/mindpump. On that link, you'll get a free sample pack of their most popular drink mix flavors with any purchase. Back to the show. Our first question is from Lindsay D20 2015. I am training to be a spin instructor and currently made it through my first round of auditions.

I'm hoping to coach twice a week, but I'm currently cycling three times a week and running anabolic and I'm struggling with recovery. I'm 29 years old, mom of two. I've been weight training 5 days a week for eight years. What are some tips on structuring my week so I can do it all? You can't Yeah, you need to reduce the You can't do it all. Cycling. So, so spin is uh very um intense, intense, intense, very intense, lots of stress on the body. body. body. Uh MAP's anabolic.

Even if you do the two week uh a two-day a week version, you're now competing strong endurance signal signal signal from spin, which spin is intense. It's not like just a leisurely bike ride. Um with MAPS, it's not going to work. It's just not going to work. Uh you might be able to get away with MAPS 15 or one day a week uh of MAPS anabolic uh and then feed your body. Yeah. and feed and no more stuff. That's it. Three days a week of spin, one day a week of strength training, or three days a week of spin, mass 15.

Um, and make sure you hit your protein targets or less spin and more anablock. That's it. Yeah, but she's trying to be a spin instructor. So, I'm sure that's not that's not going to happen. So, this is I mean the for this person who's going to be a spin instructor, uh, your strength training routine is going to be one day a week or maybe 15, right? I mean, that's most likely if you're going to be doing three or more days of teaching spin and doing spin, uh, you only really need one day of strength training or one day broken up over over over the hardest the the the people that I had working in my gym that had the toughest time toughest time toughest time building muscle were my spin instructors.

instructors. instructors. They all had and and why? Because they would teach so many classes. Yeah. Yeah. Yeah. Three, four classes a week, five classes up that volume. And if you've ever done a spin class, it's like it's all hype, motivation, intensity. That's that's what they're all about. It's uh it's like go push whatever. whatever. whatever. Yep. Yep. Yep. Um and combining that with a bunch of strength trainings, it's not going to work. work. work. Yeah. Yeah. Yeah. Next question is from Midwest Sweetheart. Do I have a higher caloric need as a full-time mom of a 2-year-old, or is stress just sabotaging my goals?

Well, so if you're not getting your goals and your question is, uh I'm not hitting my goals, is it because I need to eat more? Is it because I need to do less? Um I would need more information. say, "I need more info to give you a good answer." good answer." good answer." I would need more information, but the fact that you're asking this question tells me that you probably do need to eat more and do a little less. So, it it typically when I'm training, uh, or working with a full-time mom, uh, who's coming to me and saying, "Man, I have a lot of stress.

Uh, you know, what do I need to do?" Your strength training routine would look like mass 15. Um, and I'd make sure you hit your protein targets and then walk. Um, and no additional like crazy workout stuff. Um, and you'll know it's working because you're getting stronger. Mhm. Mhm. Mhm. You feel good. That I mean that's the best advice based off of the information we got that we're getting right now. Cuz obviously like um if her goal was to lose weight, then maybe it's and she's not hitting her goals.

Maybe it has nothing to do with eating more calories. But if you're having if your goals are to build strength and build muscle and you're not, then most likely you need to be fed more or reduce the the stress by like a MAPS 15 program versus something that's higher volume and intensity. So I think the way you said it is the best we can with what we got. Totally. Totally. Totally. Next question is from Justin JD99. What is your advice on a blue collar maps program?

maps 15 works great, but I wonder if a powerlifting/performance mix would be a better approach to help day-to-day construction life. Well, you're in luck. We have we have 15-minute versions of that. that. that. We have MAPS 15 performance. Sure. If you know, and Mass 15 powerlift, uh MAPS grade 8 would be another uh good option for you. Um for people, you know, bluecollar uh workers are very active. Um and so they rarely need more, you know, activity, but strength training is a good idea. Believe it or not, this is not that much different than answering the question regarding the spin instructor that thinks they need to do more.

Like, uh, you're already a very active person doing physical labor. Uh, you don't need to send a super loud signal to build muscle. And if you push it too much, you're more likely to get trapped in that kind of recovery state that S always talks about versus actually adapting and growing and building muscle. And so, a MAP 15 protocol is probably the protocol I would keep this person in. and then cycle through the different programs and we have a powerlifting one and a performance one. performance one.

performance one. Yeah. And you can even venture to try like the the symmetry 15 only because a lot of times there's overuse uh you know within some of these trades where you're getting a lot of activity just on one side and to kind of address that and balance that out with symmetry would be a good idea. Next question is from Big Rigs gym gal. How do you stop the cycle of constantly starting and stopping if you're just bored with the workouts or one day of skipping cascades into weeks or months?

Typically, this is because you're doing too much too soon. Uh and and that's why you're stopping. Um also, I want to just encourage people like um yeah, it's good to follow a structured program, especially if it's well programmed. Uh but second place is just working out. Uh so long as you're not doing things that are going to hurt you. So, if you're like, "I'm bored with today's workout. I'm looking at my today's workout and I'm bored." Okay. Uh you could either not work out or just do something else.

Even if it's not ideal, you're doing something. Yeah. Think to yourself like, "What would I enjoy doing? I'm at the gym or I'm going to go to the gym today. I'm supposed to squat. I'm supposed to, you know, Romanian deadlift. I'm supposed to bench press and I'm bored of doing that. What should I do?" Go in there and do something you enjoy. Uh rather than skipping. I like what you said first because I think this tends to be the more common thing with someone who says a statement like this where uh you're you're kind of all you're always you're all you're all in or you're all out type of deal.

Uh is what typically happens. Like you're motivated and so you're training 5 days a week type of deal and then you're not motivated so you skip a day or miss it two days and then that two days turns into weeks and you're off the wagon again. You're on and off. And a lot of times that's just overcommitting yourself to too much too soon. So instead of being on or off and on looks like all these days working out, it's like you just become the person that you know what I'm going to make sure I squat every week at least one time, you know, for five sets or something like and like to your point, it doesn't pick whatever you want.

Pick pick an exercise that you enjoy doing and become the person that always just does that thing and then be consistent with that and then add another thing and then add another thing. I think we tend to do this like because we're motivated right now. We do as much as we can and that's unrealistic for you to keep that momentum and consistency and so build something that is something you can be very consistent and then build on that uh I think is a better strategy than the all all or nothing.

All right, I know you like that episode. If you did, check this one out. Shredded, ripped, defined singledigit body fat. Yes. Yes. Yes. You want to get there? Let's talk about it. M difficult and is it worth it? That's a follow-up question. Yeah. First off, we got to say that okay, so single-digit 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, add 10%. add 10%. add 10%. Yeah. Don't Yeah, exactly.

Go you go up about