The REAL Key to Muscle Growth & Fat Loss | Mind Pump 2759

Key Takeaway

The biggest mistake in fitness isn't doing too little—it's doing too much. Focus on getting stronger with just 2-3 strength sessions per week for the first few years. Progressive overload doesn't mean constantly adding more workouts; it means making small, sustainable increases in weight, reps, or range of motion. Most people need to do LESS, not more, especially if stress, poor sleep, or life demands are high. Apply discipline to consistency, not intensity.

Episode Overview

This episode breaks down progressive overload—the single most important principle for building muscle. The hosts explain why most people misunderstand it, do too much volume too soon, and fail to account for life stress. They emphasize that 2-3 strength training days per week can deliver 80-90% of your potential results, and that strength gains in your first few years are the key driver of muscle growth.

Full Transcript

Transcript of The REAL Key to Muscle Growth & Fat Loss | Mind Pump 2759 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

Progressive overload. This is what the data shows consistently is what correlates to or causes muscle building, muscle growth. In fact, almost nothing correlates as closely to building muscle as progressive overload. In fact, some people say nothing causes building muscle. It's only progressive overload. We're going to break it down today. What it is, what it isn't, and what you need to think about when you get started with your training and as you continue your training. By the way, this is also the key to fat loss through the muscle building process.

Let's get into it. into it. into it. Simple cell. It's when you overload progressively. progressively. progressively. Thank you. Thank you. Again, uh this is inspired by the live caller. Yes. Yes. Yes. Yeah. Yeah. Yeah. Yeah. No, this is so so actually have seen there's a lot of studies now on what causes, you know, what's the thing that builds muscle, right? So, there was a lot of speculation for forever that it was damage. So you damage the muscle, the muscle heals and then it rebuilds or builds more to uh strengthen itself.

Then it was like well the pump the pump might stimulate muscle growth or maybe it's uh you know just strength the strength correlate to to building. And what we find in the data is that the consistent uh application of progressively overloading the body which can look like it's basically more doing more lifting more. This is what causes muscle growth. But now obviously this can't be the only thing because you can only progressively overload for so long. Uh I mean if this was only the only thing that would build muscle.

I mean geez I've been working out since I was 14. 14. 14. Yeah. you know, by the time I was 18, my workouts would have had to have been eight hours long and that obviously isn't going to work. So, I wanted to talk about this because there's a lot of confusion around it and and you know, we had that caller who, you know, he likes to look at the data and he's like, well, you know, I need to do all these exercises and I can't fit them all in in an hour and does that mean I'm not going to progress?

It's like, no, it's not quite that black and quite it's not quite that black and white. white. white. Well, you you have to understand, too, that there's so many I mean, we did an episode a long time ago. I want to say it was the eight ways or nine other ways you can progressively overload the body. Mhm. Mhm. Mhm. And I think why people get so many people get stuck here um is because the go-to move is just like sets, reps, weight, just more more more of this thing.

It's like where if you've never done a windmill before and you pull out an exercise that you've been doing consistently like crazy and you put it in a windmill and even though maybe you're not doing as much weight, but because the movement is so new and it's ch challenging, you're progressively overloading the body in a sense. sense. sense. So, and I think that's the part that people don't understand. It's like you're that will that was a great point. This will elicit adaptation and change even though even though even though you almost are reducing volume in a sense.

So, it's not as clear as you just always keep adding volume, you keep adding weight, you keep adding reps all the time. There's other ways. What a great point, Adam, because there is specificity when it comes to uh strength. strength. strength. Totally. Totally. Totally. For example, like you could be super strong at one exercise, do another exercise that you're not familiar with, even for the same body part. There's some carryover, but it's not 100%. And you'll suddenly find yourself much weaker. Um, and because it's a new exercise, you are overloading the body in a different way.

That's right. I see. Yeah. And if you get too strong by progressively overloading just that one movement or those few handful of movements, it's going to take away from uh any other potential variable movement that you introduce. Right? The other thing about this too is that um often times this is more often than not with uh the category of people that we'll refer to as fitness fanatics. These are people that don't miss workouts. They're consistent. They've been working out for years. Okay? If this is you, often times what gets your body to progress is not doing more.

more. It's often doing less, right? right? right? Because what tends to happen uh through consistent training over years and years and years, especially if you love it. I know this is me, right, is that I move away from what's optimal and I start going towards what I can tolerate. So, my workouts get longer. I add more reps. I add more sets. I add more exercises. And I just really start to push the line and see how how much my body can handle. M M M and what what happens when I pull back is I suddenly start to see results.

It's too much too much for my body. Which is why this isn't the end all beall. At some point this stops working. And then if your life changes, if the context of your life changes, uh more stress, diet isn't as good, not as good as sleep. Well, you backing off oftentimes gets the ball moving again. Well, I mean, I love to refer to the the the analogy you always give, which is the the suntan one and the like, let's say that you hadn't seen any sun and then you you you just say, "Okay, I've understand how to elicit change.

I don't want to burn myself. I've heard what the guys have said. So, I'm going to go outside every day for 10 minutes." And every day for 10 minutes gets you this kind of nice light kind of brown, but you want more. I want more. the default thing that people do is go from 10 minutes to now I'm going to stay an hour in there versus if they actually just did two to three more minutes every single day, they would get a little bit more more tan.

The same thing goes applied for exercise. We we go, "Okay, our body's now adapted to that. We got we built some muscle. I want some more." And so we pile on when we probably could just do five more pounds or one more rep. And that's enough to progressively overload the body and send a signal to elicit change or adapt. And but what people do is they tend to overcorrect. They hit plateaus and then their their answer is more. And it's not normally just a tad bit more.

It's normally way more or a lot more and then they end up sunburning themselves and then they're wondering why they're not getting any stronger or typically they start with too much like or that they don't even Yeah. they don't give themselves a chance to really progressively overload when they're just trying to kind of catch up and heal. And uh I I find that to be the case a lot of times with new, you know, beginners. It's like they just want to do all of it and then, you know, add add from there when they haven't even like really gave their body a chance to progress, you know, from the beginning.

Well, that's the birth of that saying that I've said nauseium on this podcast, which the goal is to do as little as possible to elicit the most amount of change. And I just that has served not only me but the clients that I've trained for so long of getting that through their heads. The goal is to do as little as we possibly can to elicit some sort of change. Like as as as long as we do if we if we just add a tiny bit and you get change from it, we are progressing.

We're progressively overloading. That's all we want to do. And the and to your point, Justin, most people already start way too high and then when they hit a plateau, they just add more. And to your point, really actually that person will see more results if they reduce the volume intensity. volume intensity. volume intensity. Yeah. So, um I'll I'll break down the data. Um and and again, the data isn't perfect because studies can only be so long, right? So, they they can't do I you can't fund a study that's 5 years long where they're really following people and tracking them and being, you know, and controlling everything.

It doesn't work that way. Typically, they're, you know, 2 months, 3 months long. Uh maybe a little longer. Uh with an expensive study, the sample sizes aren't very big. You're not going to have a, you know, a three-month study with 200 people. Um, nobody funds that, right? So, you got 12 people and they're typically collegeaged males, uh, because those are the people that tend to sign up for studies, right? If you offer $25 a day to come into a study, the people signing up signing up signing up broke risk takers.

Yeah, dude. And so so so so that's that's what makes it uh not perfect. But what they what the studies show is that as you progressively overload you get better and better results. But really when you look at all the studies, so what I'm going to do is I'm going to break down all the there's a lot of studies on this. I'm going to break down all the kind of the consensus of all the studies and then I'm going to apply experience my experience and the experience of the trainers that have worked under me over the last 25 years in training lots and lots of different people.

Okay? And so here this this is going to make it real simple for you. If you're if you're getting started now or if you're relatively new for the first few years of your of consistent strength training, okay, so not the first few years of I go to the gym on and off, but like the first few years of really doing it consistently and right. Okay, the best possible way to build muscle is to get stronger. Get stronger, build muscle. That's it. Very simple. So if you want to build muscle or you want to burn body fat through the boosting of the metabolic rate that comes from muscle building, your goal in your first few years of consistent strength training is to simply get just get stronger.

stronger. stronger. Get strong. Get strong. Get strong. Now after that getting stronger doesn't produce the same hypertrophy because obviously you can't just get stronger infinitely. It doesn't work that way. After that it gets a little bit more tricky. Then you play with things like like volume and intensity and you know increasing intensity, lowering volume, increasing volume, lowering intensity, you know, adding variety, new exercises, you know, trying different methodologies. But I I'm going to be also very clear on this. Three years of consistent good strength training with good diet, almost everybody will have a phenomenal physique in a three-year period.

period. period. Yeah. Yeah. Yeah. So, so I'm not talking about like, oh, here I am 3 years later. and I still a lot of work and nobody can tell you to work out. If you do this right for the for for three years consistently, years consistently, years consistently, you've built, you've built, you've built, you know, a nice physique. You've built good muscle, good strength. You've really changed things. And of course, you this is with good diet and good sleep habits and all that stuff. So, the thing to really focus on is is strength.

By the way, every time you add a weight to the bar, you've increased your total volume. You've increased your you've progressively overloaded. progressively overloaded. progressively overloaded. Today's program giveaway is MAPS performance advanced. If you want to win, leave a comment below this video in the first 24 hours that we drop it. Subscribe to this channel and turn on notifications. If you win, we'll notify you in the comments section. Also, it's the last day for the MAPS 15 powerlift sale. 15 minutes a day is all you need and it's a powerlifting program.

Hit new PRs and get 50% off the program right now. Go to 15powerlift.com. That's 15powerlift.com. 15powerlift.com. 15powerlift.com. Use the code December50 for the discount. Here comes the show. All right, real quick. If you love us like we love you, why not show it by rocking one of our shirts, hats, mugs, or training gear over at mypumpstore.com. I'm talking right now. Hit pause. Head on over to mypumpstore.com. That's it. Enjoy the rest of the show. Here's another way, by the way, uh longer ranges of mo of motion.

So, if I'm doing a squat down to parallel with 200 lb and I now can go two inches below parallel with 200 lb, the exercise is harder. I've progressively overload even though the weight isn't any heavier. Slowing the tempo down is another one. Or concentrating and connecting to a muscle, which this comes with experience, but the better you get. There's a famous quote that, you know, I think Arnold was the one that sent this. He said he can make one one set of squats more effective than somebody else's 10 sets because of how he connects and really makes the muscles work through concentration and connecting.

Now, the these are all methods of of progressively overloading the body. Now, you'll also hear bodybuilders talk about things like the pump and how they like the pump and how this leads to more muscle growth. And there's a lot of controversy around this. Does it actually I'm going to tell you this right now. The pump correlates to muscle growth. I don't think it causes muscle growth, but I do think that if you're getting a good pump, what this means is you're connected well. Well, there's the the the environment and circumstances are probably primed or in a nice place for growth.

I know that. I know when I'm wellfed, well rested, well hydrated, well hydrated, the workout is good, I'm more often than not going to get a great pump. Yeah. And so because of those things, the pump just tends to signal, not that it's the beall end all, but it'll signal to me, oh, a lot of things are are going right. And so this is probably going to be a productive workout. workout. workout. I I think there's more to talk about what Justin said with like people overshooting the amount of volume and intensity that they apply early on.

And and there's some there's another layer of complexity that I think is important to talk about because I think one of the reasons Justin why that happens to so many of our clients and people that we know too is everybody has that friend or person they know that can do all this and you're can do all this and you're not even doing as much as them. So how could how could I be overtraining? Mhm. And training isn't in isn't isolated in this little this little bucket or study of like it's it's a stress that is added to all the other stress that you have and it has to work in balance of all those other things.

That's right. So individualized. So maybe your girlfriend or buddy who has a very stress feef free job or life or no kids who is a just a goes beast mode in the gym and they see great results and they have this like and you're like I'm only doing half of what she does or what he does. How could this be too much for me? Well they also don't have three kids, a job, you know, a family member who just passed away struggle with getting their sleep.

what you know name all the other things that's stressful in your life and so context matters also in this conversation. It isn't as simple as just progressive overload builds more muscle. It's like okay yeah in the context of all other things are balanced healthy and right but progressive overload in the body in a situation where you're already at peak stress of your bucket does not result in more muscle. You know, Adam, I'd like to use you as an example because uh you got to a very high level competing in men's physique.

Uh you actually became a pro. You did this over the course of a couple years, I believe. Was it a couple years ago? Yeah, two years. And you were you were younger, right? So your little age on your but at that time that was your focus. So what did your life because you were doing a lot of volume, no doubt your training was high volume. Yeah. You were a pro. But what did your life look like that was outside of that? like like you know what kind of stress did you have in your life besides that or was that just it well two big things it was it was a total of almost three years it took two years to become a pro so to in total was three years three years three years in those three years what I was doing in the first year looked nothing like the second year looked nothing like the third year first of all of all of all so it was a gradual scaling of that again back to my very consistent very consistent very consistent oh never missed never missed a meal never missed a workout never missed anything never missed a macro I mean that's what that consistency look like my entire uh life for those 3 years everything else revolved around it you know I around my eating time around my sleep around when I'm going to train like uh I mean I every night I went to bed already knowing what tomorrow's food was going to look like what time I was going to train what muscle groups I was hitting uh you know all all the things and so it was a full-time job and so it was a full-time job to become that and that's not to say that there's not some anomaly out there who's found a way to work out that much and has great genetics and also works and stuff like that.

But the level of dedication and and and focus around balancing all the rest of my life to make sure that I can push the body at that level. that level. that level. Yeah. Because the reason why I'm saying that is you someone may be like, "Oh, cool. I'm going to train the way you know Adam did when he became a pro, but I got two kids, a job." It's like, forget the time factor. Even if you made the time to work out, managing all that stress on top of it, you would have fried yourself.

fried yourself. fried yourself. No. Futile. Yeah, I mean I'm even going through right now obviously total different phase of my life. Um, openly shared what I just went through in the last, you know, it's been 45 days now or so. I I still am not back to normal. I still um I have yet to string three days in a row of a a strong sleep score. Every week I have at least multiple below 60 sleep scores, which is really bad. And so I'm in the phase of my life right now where it dictates if I train at all and if I do train how moderate the intensity is because I'm not stupid.

I'm not building any I'm not going to go build a bunch of pack on it even with my muscle memory. All the things I have working with me. The diet's dialed in right now. I'm not going to be able to build a bunch of muscle with having three days in a row of poor sleep. And so why would I go in the gym and go crush myself? Then I'm just putting myself at risk of probably getting sick, going backwards, not seeing. And so I'm even having to balance that right now.

And so that's just that understanding. I I don't think a lot of people take that in consideration. and they look at said friend who's doing X Y and Z or says oh this is what I did to get this way and then they try and take that apply or maybe they read the studies that say progressive overload elicits this and take training to failure does this and if you just did like and then they just go try and apply that and they don't consider all those other factors that's going on in their life and that training as as healthy and as good as for us is another stress and you have everybody has a stress bucket and once it hits top, you're not going to get the body to respond the way you want to once it starts overspilling.

starts overspilling. starts overspilling. Yeah. The other thing too I like to point out with uh the data is um because you'll find studies that show, wow, look, this group who did the most amount of volume built the most muscle. And again, it's these are short studies. They're not, you know, keep them on going, let's see what happens type of deal. deal. deal. What the data shows too is that two days a week, right, two full a week, two days a week, right, two full body workouts a week done properly will get you 80% uh of the of your total potential.

So, in other words, picture the best body you could accomplish through strength training. 80% of the way there is two days a week, which would take you a while. Like, you could do that for a couple years. Three days a week will get you 90% of the way there. the other 10% now you're you're squeezing in a couple more days a week and most people don't care at that point you know you get 90% of the best shape you could ever get uh and when you when you you know put that against what that takes and how much dedication effort effort effort most people are super happy I'll use Doug as an example when he hired me to train him uh years ago and when you work with me Doug you were late 30s oh no late 40s late 40s sorry late 40s that's right late 40s when you guys first started yeah I forget Doug's He's 107 right now.

But no, he was in his late 40s. Doug hired me and we trained together for like a year. Two days a week. Yes. Yes. Yes. It was two days a week of strength training. In that year, his deadlift went from Now, of course, at that point, he he was he had done some working out. So, but we got his deadlift went from like 150 to 405 in a year. Do you remember do you remember at what point when you were cuz I know he was a smooth talker from day one and you were like giving him pumping his tires with the Tony Robbins [ __ ] and all that stuff like that was but but so but I I know cuz you did your own reading you've done your own like trial and so that do you can you draw back to that and go like when cuz I always love like when when you unlock it for the client when they're like oh [ __ ] this is the right method because I'm sure you were skeptical.

were skeptical. were skeptical. Yeah I was when I went into it I thought I knew quite a bit about lifting. Yeah. And uh when he said we're going to work out a couple days a week, I I questioned that in my head. Yeah. Yeah. Yeah. But I surrendered to the process because how smooth of a talkeract sound sound sound he actually tried to pay me to train him more than two days a week. He would have he would have paid me and I said, "No, no, two days a week." Yeah.

Yeah. Yeah. But, you know, as time progressed, you know, I was like, "Okay, I'm lifting these weights. I I I think I can do more." And it was very, you know, progressive as as we're talking about here. And then little by little I started to see, wow, things things are actually starting to work. Was it a lift? Was it a look? Was it which one was it? Was like, did you look in your mirror? It was a combination of those things. One in particular was a deadlift.

That was some a lift I had actually never really had done much prior to meeting S. But the deadlift I was just like going up up up all the time. And then I could see my body starting to change. Okay. Okay. Okay. And it's like, okay, all right. This guy must know what he's talking about. You know, I trusted him and and I'm glad I did. Then he was like, "Let's go build a business." business." business." That was pretty much how it went down the world cuz this changed my life.

That's I'm sure that's what it was like. Exactly what happened. Yes. You're like, "There's got to be a million people just like me who's done their own research, tried all this, applied all the science, all the things that you thought were right." You know, majority of my clients I I two days a week were my very dedicated clients. Majority of my clients were one day a week. It was one day a week and then they would be active throughout the week. And everybody was skeptical and but they but they all got great result.

One day a week everybody will get you like 70%. By the way, you can do a lot with that. It's not like you do the same thing every time. You're going to get stronger and you're going to progress in that workout. It's just people think that they're going to go, "Oh, okay. I got to do strength. I got to do four days a week. I got to do five days a week to make this work." No. And the most important part of that is that it's such a a low barrier to entry, too.

too. too. just like the great feel that say 2 months goes by and you're like yeah this is like cool add another day and what a great way to progressively over naturally just just another day is already like an significant amount of volume you've increased right there and then watch how long you reap those benefits but we don't do that we're we're emotional creatures uh we're we're driven by our insecurities it it's the uh it's the doctor scare. It's the spouse comment. It's the person teasing me.

You know, you're also, Adam, you're also watching so much of fitness media is communicated by these uh maniacs that they don't understand it for themselves. And so, they communicate it through that, you know, like, no, beast mode. Go for it. Get out. This is what I do. And it's like, no. Well, I think that's you're doing too much. I think that's closely connected to the the insecurity thing. I said we're insecure. I see this this this body that I want to look like body that I want to look like and he or she is saying things that get my juices flowing and motivate me in the moment moment moment and then that makes me take action and the things that they're saying are things like there's no days off and you got there's enough time 24 hours in the day and you got you know what I'm saying?

It's like and you're and you're telling yourself like get yeah I need to be that guy. We've always equated um you know being obese to laziness and and so I think that like that thought process makes its way into fitness is like if you're not doing a whole lot like you're you're doing this all with a lazy attitude you're not doing enough and then it's just like you got more more and more. Well I mean if you listen to the podcast when we have callers that call in uh a majority of them we scale them back.

Yeah. Yeah. Yeah. A majority of them we don't tell them to do more. Yeah, most of them it's like, "No, no, you're actually doing a little too much. Back off and then call back." And what happens when they come back? I didn't believe. believe. believe. I mean, I have a lot of a lot I mean, I have a lot of patience and empathy for the for the client and stuff like that because the the thing that always resonated with me is that everything else in our life serves us to to approach it that way.

Yep. Yep. Yep. Like if you want to be a master at playing the Japanese flute, the more you do it, the more you practice, the more hours put in, the better you're going to be at. You want to be great at the guitar, the more you know what I'm saying? The more hours you do, more you want to be great and reading, knowing studies, like the more you do it, the more like everything else in our life, we're we're we're rewarded and served for the beast mode for the more we do it.

And and unfortunately, uh, human physiology and that's the limit is not is not doesn't work that way. No, it's a limit check and balance. I would say that applies, but just use it to apply it to consistency. So yes, it's true. Yeah, that attitude works, but use it in apply it to a consistency with your two or three days a week of strength training. Yeah. Not to the I got to go so hard I can't even move. So I I like I where you're going is like a discipline your strategy.

This is how I like to communicate to my clients cuz I like I like what you're saying too because it's like every day I'm thinking about doing something for my health and fitness. There you go. What it's not is training in the gym really hard every day. Sometimes it's resisting from that thing that I would normally go eat or it's you know what I wouldn't normally go for which is hard enough repairing I'm going to go for a 20inut walk right now I'm going to read that health article today I'll do a little stretching I'm going to try this healthy recipe I've never tried to cook for dinner so look every day I'm going to apply something towards health and fitness what it just what it doesn't look like is beating my body up every day it you know that's only going to be one to three times a week the other days or making better food choices, reading content that's related to that, going for a walk, choosing to wash the car instead of outsourcing that.

Like th those are all decisions and effort towards your your health and fitness goal, but it's not beating stressing the body out like exercise can be. So I think so I love that attitude of yeah you still apply that same level of consistency and discipline but you can apply it to the stress part the exercise part because that that will end up shooting you in the foot the foot the foot 100%. All right, I'm going to change directions because uh I've had this particular conversation I'm going to get into now with a few people around uh protein powders.

Now, these people uh friends of mine who uh are have an intolerance to dairy. Um, and so I'll refer them to different kinds of protein and and they were interested in plant proteins. And I said, "Look, avoid plant proteins because the studies on plant proteins almost always show a high heavy metal content." Yeah. Yeah. Yeah. The only one that I will stand behind uh is with our partners, Organifi, because they test them. They test everything. All the testing, they test them. They test them for glyphosate residue.

So they go above and beyond. Y beyond. Y beyond. Y but plant proteins in particular organic plant proteins because of the types of pesticides they use tend to build up heavy metals. So when you look up studies on heavy metal content and protein the worst are plant proteins. So I was going to ask you that it's because of the organic type of pesticides they're using that carries a lot of aluminum it builds up heavy metals in the soil. Yeah. So Organifi tests everything they're like they're like they're like what do you think is very clean?

What do you think is worse? What do you mean mean mean then glyphosate versus heavy metals? Heavy metals. Yeah. Oh, heavy metals will kill you. Oh, yeah. Oh, yeah. Oh, yeah. So, you're you're tra you're trading. So, okay. Yeah. But like how in terms of the amount uh that you'd receive from heavy metals that made trace amounts that were in there versus glyphosate. You got to see the studies, dude. Some of these are like 10,000% higher than what they're what they're what they're Yeah. Like some of these studies on heavy metals heavy metals heavy metals in in plant like they're like to the point where there's they're putting out warnings.

It's also a thing too s that a lot of people that use them a lot of people that like shakes or use shakes use them daily daily daily daily you know and it's also one of those things that does your body not detox that or get that out like how is it you know how hard you like there okay lead cadmium arsenic mercury uh they get absorbed by the soil by by the soil plants uh then you and what happens you concentrate them right so you know you have to break down a lot of plants to get protein so whether it's rice protein pea protein pumpkin seed or whatever whatever whatever they concentrate it, which then concentrates the the heavy metals.

So, if you go with a plant protein, you need to be you need to make sure that they test test test that they're that they don't have I'm assuming because Organifi is is so good about this, they're taking it through another filtration process or is it just where they where they source it and they test and yeah, if it gets if they see anything, they they'll kick it back. So, they're really really good uh about what they do. And like I said, they also taste I had I had this debate with I had I had this debate with a marketing buddy of mine who was like I it makes no sense to me why Mind Pump doesn't have a supplement company and this and that.

And I'm like dude you're tripping dude you that's that I don't want anything. I said that would be Sal's dream. I said that's it would be such a massive headache for us. And then he starts telling me like these other companies that are making all this money and I said I just started laughing at him. I said bro first of all stay stay in your lane. I know you're a marketing guy but now you're in my lane here. I said this is not you know how if you have good profit or good have if you have good profit or good product that actually sources that tests that actually has all the all the the right stuff in there it's not high margin if they're making for if you're tell I don't even know who the brand is you're talking about you're tell you're talking about 40 50% margin I'm telling you dog [ __ ] yep yep yep I already know that you don't even have to see the brand you can't in order to stay competitive with the price you're looking at 5% margin pixie dust yeah yeah five five 15 max 15 is if you're crushing Yes.

Efficient. Efficient. Good. Like, like, so these these these supplement companies aren't super competitive. And then the ones that are super profitable, let me tell you, they're cutting corners. They're not doing the third party testing. They're not giving a [ __ ] if all this stuff is in there. That's how they can that's how they compete and make it so much cheaper. And it's like, so if you're trying to sell me on why Mind Pump needs to make a supplement brand because you know you you market for somebody who who makes 40 50%.

I'm telling you though, don't even tell me the company because I'm gonna talk [ __ ] about them because they're already I already know the trash. Totally. Totally. Speaking of supplements, you guys, this is so crazy to me. So, we've been talking about, you can go all the way back to to 10 years ago, some of our first episodes. We we've been preaching about the benefits of creatine uh since then. And back then, nobody was really talking about creatine except for the fact that it builds muscle. But we were preaching it's good for the brain, it's good for the body, it's a health supplement.

You know, I think 10 years ago we predicted like this is going to be the top longevity supplement. longevity supplement. longevity supplement. So, and now I think everybody knows this. Like now everybody's talking about creatine, how good it is for your brain, for your body, for your organs, for your health, for your skin. Longevity. Well, the it turns out that women in particular benefit from creatine, which is wild because that's the demographic that has been the slowest to adopt it. Mainly because Mainly because Mainly because it's been marketed to as much either.

It's because it's a muscle building supplement. And when you take creatine, your muscles get more hydrated. You might see the scale go up a couple pounds. And so, of course, women, they'll freak out over it. Or you get the myth that it causes bloating, which it doesn't. Yeah. Or water retention, which it doesn't. It just hydrates you. Uh, and so it scares people, right? Especially women, if they see the scale go up. But it's lean body mass. Uh, and it's muscle hydration. But anyway, couple studies came out.

One was on women who suffer from anxiety. 50% of them just through supplementing with creatine saw a dramatic reduction in anxiety. Great team. A healthy supplement reduced their anxiety. Uh women wre women wre women wre a significant percentage of them saw their period regularity improve by supplementing with creatine. Interesting. Now this all has to be connected to muscle because muscle is connected to hormone regulation. Muscles I mean I mean I mean well every cell operates off of ATP. All cells in the body of the cell.

Yes. Yeah. So, uh, so I mean, no, I don't think either any of us would, if you were to separate men and women and we had to bet our last dollar on who creatine would benefit more would not say women, I would have guessed, right? And they're less likely to eat meat, right? Just from that just from the simple not even going another layer deep in what creatine does on an ATP level, but that but that but that almost all of my clients underate protein. my women grossly under protein.

Um, Um, Um, and that's where you get creatine from. And that's where you get creatine from. So that would that's kind of like a Yeah, here's your sign. Obvious. Uh, well, it's like vegans and Yeah. why it improves their cognition. It's like Oh, yeah. You see I you see literal measurable IQ boost in in vegans who take crepe and you can buy vegan. You probably can make the argument too that female vegan even more. Oh my gosh. Oh wow. Yeah. Yeah. Most benefit. I can't even believe I just remembered I had a female client that was vegan.

Um, now I did eventually get her to eat eggs. I've talked about her before. Creatine was the other one. I had her start taking creatine and she was like, "What are you giving me?" She's like, "This completely changed my life. It feels so different." I'm like, now back then I was This was like kind of like my theory. theory. theory. Yeah. I I remember same thing. I had a friend of of the family that I kind of did that with and it was like they could retrieve words again.

It was like one of those things you you talk to them and then they're constantly trying to think of that word, but it's like all of a sudden now it's Have you guys seen this the studies on sleep deprivation? sleep deprivation? sleep deprivation? This is wild. I don't need to see this. You can pretty much you can you can pretty much erase the effects of sleep deprivation on cognitive tests. So people take cognitive tests, you can see like really sleepd deprived, you'll have Yeah. Yeah. Yeah.

With about 20 to 25 grams of creatine will will will So high dose. High dose. Oh, that's actually Yeah, I should uh I should do that. You should. Now, I'll tell you this. I'm not high dosing. I'm Don't take a high dose all at once cuz you'll get diarrhea. I know. But take if you take five grams like four times a day. Yeah. Yeah. Yeah. Cuz with your poor sleep, I bet you would notice a huge difference. I've been bothered to high. You know what's interesting, dude.

Real bad. I'm going to mess with that I'm going to mess with that actually cuz I haven't been going a high dose. I literally was just making a comment to Katrina last night because she was asking how I was doing. I was like, man, you know, I can I said, I got a great workout in. My diet's been dialed. I've had two or three good days of sleep, but I still just feel cloudy. That's the way only way I can describe it. So, it be interesting to see.

I'm I'm going to try that. I'm Yeah. So, it's like throw five grams with every meal. Yeah. Yeah. I I haven't pushed the big 20 g thing. It's like So, it saturates the muscles very quickly. It takes much more to to get to the brain. That's So, it's funny. It's funny that you say that because that that highlights that there was a little bit of truth and value to the old the old loading phase. Well, the loading phase. I mean, I'm there. They wanted you to get through the product, but yeah.

Well, it gets your muscles saturated with crazy a day or two fast. So, it's there's some value there. I mean, yeah, there is. I mean, I mean, exactly. We talked a lot of [ __ ] about it. It was a big joke and it was a I mean, that happened in Celtech days and then there's was a big marketing decade that ran against that, which is this is all Do you guys remember the first time you took creatine? Do you remember? How long ago was it? Oh, man.

That was like when I was a a sophomore in high school. Oh, so you started early, too. Started a little bit earlier than I I was like a freshman in college. Junior college. college. college. Wow. You Okay. So, I started it I was probably 94. probably 94. probably 94. Yeah. And I took phosphaggen. Yeah. Yeah. Yeah. Phosphaggen and then phosphagane. Yeah. I took phosphagen and I and I remember so I found phospher. I found phosphaggen after cell. Celtech was first for me. Then I found phosphaggen and then phosphaggen then phosphaggen HP.

And I I took phosphaggen HP for I don't know how long. long. long. Do you guys know how expensive it was back then? In '94. Super expensive, Super expensive, Super expensive, bro. It was a tiny bottle. Looked like a like a little supplement bottle. Uh and it was uh see 90 This was back in 94 95. Oh, it was like 60 bucks Oh, it was like 60 bucks back then. back then. back then. 50 60 bucks back then for like 25 servings or something like that.

Yeah. Yeah. No, I remember. Yeah. I was working I was washing dishes at a pizza I have to buy. I told you guys, remember I told you guys we used to work in a mixing factory and we had a when my my boy grabbed a five like five gallon drum that was like bro that was like gold like gold like gold gold gold gold Tony Montana Tony Montana Tony Montana wasn't me. It wasn't me. That was This is not a story about me stealing that. I did you sell some of it?

No, I did not. Okay. I definitely took some Hey, I definitely took some of it though of it though. You know, bro, we got I mean it's crazy. He came home with a creatine on those. Since we're talking about creatine, I do want to tell the audience this though because it is popping up everywhere. It's in everything. everything. everything. You still um one uh go with a company that's reputable and that you that that's sourced and trusted. I know we just we shouted out Organifi just recently.

They they're a trusted source and or simple creatine monohydrate plain nothing. That's the the cheapest the best. It's the one in the studies even because what be careful because uh it's becoming so popular because of the point that you're making that we called for a very long time. Everybody knows that and so you're going to get all these companies that are going to pixie dust it in all these products so they can say you're getting that too to to add value. So they can then now charge you for X product that would normally be $3 is now going to be $5.

and you're going to justify in your head cuz you go, "Well, it's got a serving of creatine in there plus that." And so, just buyer beware that uh don't just fall for the, you know, everything's just like the CBD game. You know what I'm saying? Like every every product had once everybody was on to CBD has benefits. CBD had has benefits. Now you get like CBD and everything. You know, CBD shoes. They actually sold CBD shoes. I'm not making that up. I swear. I swear. How does that work, dude?

dude? dude? Yeah. Why? Yeah. Why? Yeah. Why? Anyway, did I tell you guys did I bring this up already? that what I'm doing with my scale. Might have told you guys this off air, my weight scale at home. Did I tell you guys this on the show? No. That I'm getting rid of my scale. So, I'm So, I'm So, I'm sitting there, dude. Get off me. I had, you know, you have these moments, right? And, you know, I did I started that series that series that series and part of it, you know, it's my faith, but part of it was like trying to tackle this idol of fitness that I have.

And I was sitting in bed and I'm just like, you know, I'm, you know, every night I pray and, you know, and so my wife and I pray together, but then I lay in bed and I prayed some more. And I'm like, you know, and this is, it's interesting. It reminds me of my clients. I used to have clients that would not they would lie to themselves so that they didn't have to tell me the truth. Like an example would be uh they they'll write their food logs out, but they wouldn't count the snacks at the grocery store as walking through the aisles.

And almost like they would try to lie to themselves about it. Yeah. That that it was in there. And so I'm sitting there and I'm like, you know, and I'm just it's dawning on me like the advice I give to people all the time on the show. And one of the pieces of advice I give is to throw away the scale. Throw the throw away the scale. And I weigh myself every day. Used to every day you weigh yourself. Every every morning. When was the last time What's the longest you've gone not weighing yourself?

yourself? yourself? And when was that? It's been a long time now. It's been Yeah, it's been a long time. Holy [ __ ] bro. bro. bro. And what you know what it is? This is the lying to myself part. Yeah, I would totally The lying to myself part is I don't think about it. I go I go to take a shower, hop on the scale, but it affects me for sure because if I see it go up or down, my behaviors will change a little bit. Okay. And then I then I'll compare to the mirror to it or whatever, right?

whatever, right? whatever, right? And so I'm like, of course, like I didn't even dawn on me that this is a problem. problem. problem. Yeah. Yeah. Yeah. And I'm like, you know, I need to get rid of the scale. So, I stopped paying attention to the body to my body. So, that's going to be phase one. So, I already told my wife she got rid of the scale. So, I don't have a scale. And what's funny, too, is she got rid of the scale. And yesterday was the first day without it.

And I'm already like, I wonder what I weigh. I know we have a scale here. And so, I'm not going to weigh myself here either cuz I thought to myself, even I can weigh myself at work. I'm like, what am I doing? doing? doing? So, getting rid of the scale is going to be number one. Number two, Number two, Number two, adjusted weighs himself once a decade. Not Not Not only somebody asked me to. That's a decade. decade. decade. I don't even give a Well, I I The last time we waited was when the both of us got on the scale.

Yeah, that's the last time I did. When was what were we doing? Why do we even get on there? What were we doing? I think it was before our series or something or something or something or I don't remember. Even before that, somebody asked and so we we got on. I don't Yeah, I don't ever get on the scale, which is crazy because I'm also the guy who would who would weigh three times a day when I was like when I was tracking and stuff like that.

But I was just again I was lying to myself and the reason was cuz there's no reason, bro. There's no Okay, listen. you're going to tell me. Okay, listen. There is there is no reason you should ever weigh your food or or weigh on a scale. You I'm not saying other people. You have no need to do either one of those. So, if you're still weighing your food or you're still getting on the scale, I don't weigh my food I don't weigh my food luckily, but I've never done that.

But I don't want to get into that either. But it it's interesting because I just I was lying to myself and I'm like, you know what? I'm like, I I gotta break this is going to be the starting point because I'm like, I want to fix this problem. And that's all I keep saying to myself, fix this problem. I got to start with step one. Step one is get rid of the scale. I think step two is going to be stop studying myself in the mirror.

Step three is going to be maybe change how I the the the where what I wear while I work out. That'll be the next one. I don't know what step four is going to look like. Probably like have one of you guys give me a workout plan and just follow that or something. Just let go of it. Have you thought about getting back to your jiu-jitsu? cuz I bet that was one of the better times with that relationship. I I I bet it was. It was.

It was. It was. Cuz you were so focused on your art and craft of that. You're not really tripping if your scale goes up or down two or three pounds. You probably ate just for performance, so you felt good. I I would think that that was probably one of the in relation to that health. That was probably the healthiest uh in terms of my relationship to fitness was was jiu-jitsu. was jiu-jitsu. was jiu-jitsu. Do you dabble with the idea of maybe doing that again? Me. I mean, I'm so far away from it right now mentally that no.

So that's why I said step one is a scale. get rid of the scale and I'm just not going to step on it for a long time. That's the goal. goal. goal. I mean, any any way we can help other than just teasing you? That's perfect. Okay. That's all I really know how to do. I love it when you guys sh You guys are great about that. The lid is off. Make fun of me all the time. It'll it'll help. So, that's step one. That's what I'm doing now.

And so, it was funny, too, cuz it's so stupid. It like it's like it's like, you know, I felt I felt like this epiphany. I'm like, "You idiot. You tell everybody to do this. Can't believe you even think about it." Yeah. Yeah. I mean, sometimes it's like that. I mean, I I so relate to you with that because we were we were so we're so similar. I came from that place 100%. But I do feel like before I went into bodybuilding though, I had I had wrestled that dragon or that demon already.

So like it was it was fun, but it was really easy to also transition out of it. What helped for me was like that's why I think the jiu-jitsu thing is such a move because we have these brains where we can go so deep into something that we're I mean when it's something that's like doesn't serve you to be the big buff jack guy all those things like that like it just kind of forces that when I went to be the mobility guy it just served that so well and of course I had a little bit especially with social media at that time when we were really engaged you know people were like oh where's Adam's muscle and like you know so there was a little bit of you know a little bit of that that but it was good for me I thought too it was like I you know So there was a part of me that I I remember saying like like all right go ahead keep it coming because I need to be okay and that not phase me why people are saying that cuz I know what I'm doing right now.

And so then I think once I got over that hump then it was like easy to not go back. go back. go back. Totally. All right. I got a conspiracy about the Bermuda Triangle. Justin, did you hear you hear you hear what what what the new thing about the the Bermuda Triangle? Triangle? Triangle? No, but I have something about Egypt after that. Go ahead. I have a Bermuda Triangle. Wait a minute. Is it connected? So Bermuda's waters I'm going to pull this up. There's a a giant structure that's unlike anything else on Earth.

Those are so there's a new study published in the Journal of Geoysical Research Letters. Scientists believe they have discovered the reason why Bermuda never sank after its volcano shut down more than 30 million years ago. Comet me. Comet me. Comet me. Uh yeah. No, there's there's something under the water that they're locating. They found an unusual rock layer below the oceanic crust under Bermuda pushing the island up. So, it's a layer. It's a 12 mile thick rock layer that they've never seen anywhere in the world, which is cool because there's so much surrounding the Bermuda.

Did they test it for its magnetism? No. That's cool. They should do that, huh? huh? huh? Yeah, it really should. You know, uh I was listening to an interview since you brought up Bermuda Triangle and was this uh billionaire lawyer guy. Started off as a lawyer and then he just uh created all these other crazy businesses. And one of the ones that he did was he uh he realized how he the way the story goes is he was visiting San Francisco one time with his wife and uh this they were wanting to go to Alcatraz and they uh real they went to go line.

Oh no it's sold out. Well can we go tomorrow? Oh no it's sold out for the next couple weeks. He's like oh my god. And then he's like he greases the person like hundreds of dollars like come on get me into this place like that and realizes like man how obsessed we are as Americans with crime. Yeah. Yeah. Yeah. And so he decides to build this crime museum. And he builds this crime museum and it actually doesn't do very well. It's in like a a traditional kind of building and it does like you know it's barely breaking even and stuff like that.

And then his lease comes up. The guy doesn't want to renew his lease and then basically he loses all his investors loses things like that. But his wife's like, "Um, so what's or what are we on to next?" And he's like, "No, I don't I don't want I think this idea was right. I think we just did it wrong. I think we should do." So he comes up with this idea to build this structure. And there's a the story behind it is that the building was went through the Bermuda Triangle and it flipped the building upside down.

And so it's like, you can look it up. I believe it's an upside down Yes. museum. It's an upside down museum. I feel like Where is this? Is this in Florida? He's got a few of them now. He There was in Florida. in Florida. in Florida. They're all his. There was an upside down. down. down. So, it's an upside down crime museum. You can probably Google that, Doug, and get the name of it. Um, I know he's got at least three to five of them now that just prints money.

He's like, it's he makes like millions a year just off of people. And he goes, it's so easy to maintain cuz once he the few million dollars to build the structure, to put the things in there, he's got OJ's Bronco in it. He's got Yeah. Yeah. And so he's bought like these things that obviously probably cost him a lot of money to put them in there, but he's like like like it doesn't cost anything really to maintain it other than cleaning it, somebody to open it and sell the tickets to it and stuff like that.

And people go in there and stay for three hours or whatever. whatever. whatever. Yeah. Yeah. Yeah. But the the the fact that it's upside down, it draws this attention to it. Alatraz East Crime Museum in Pigeon Forge, Tennessee. Forge, Tennessee. Forge, Tennessee. That's the guy. That's definitely the guy. I don't think that's the upside down one. So maybe there's other ones that he has. They call it dark tourism. So that is Yeah. I just we I guess I didn't realize how obsessed we are with that.

that. that. There's people that go to like these I don't know uh where it is, but it's um where they do voodoo and they practice it and they actually tour through that and watch like witch doctors do all stuff and I'm like, "Wow, that's crazy." Yeah, dude. What are you doing? Yeah. I don't know. Yeah, maybe go uh Bermuda Triangle upside down Museum. Uh cuz I know that's he told like that's the story of how it got upside down. And so you walk in and you're and the and you and you go in and you're on the ceiling and then you go through some portal that kind of like flips flip flips it and has some story line.

I mean I only remember this cuz you brought up Bermuda Triangle and I know that was part of the story. story. story. You know when I was a kid I used to go to the library the the school library. So this was in sixth grade. I guarantee you Justin you've read these books. There was a series of books. They weren't that thick, but each one covered, you know, one was on Bigfoot, one was on the Moth Man, one was on Bermuda Triangle, UFOs, and they were just I I go in the library and just take these out and just read about them, about them, about them, of course.

of course. of course. Is that it right there? That's it right there. Wonder Works Museum. There it is. That's He owns all of what you looked up. Is that in That looks like I recognize something like that in Florida. Yeah, he's got he's got a few of them. Isn't that cool looking? That's very cool. I know. And then just just that drew so much more attention and then people thought that was really interesting. Yeah. So the um dude there's there's so much still like undiscovered in Egypt and especially like where the great pyramids are like so you knew you know the recent findings where they like did that deep penetrating radar and found underneath it.

Uh, however, I guess like even even even there's this other information that they've had for a long time that they tried to uh get all these permits to go exume and and dig and make an archaeological site, but we're blocked because it like doesn't fit the narrative for um Egypt Zahias and they like kind of block the whole thing. But apparently like there's a whole labyrinth labyrinth labyrinth under like out in front of of the the main period of Giza. uh pyramid in Giza and it goes all the way like four layers down and so wow dude it's it's so I guess if you read back about Atlantis like it qualifies a lot of these like it looks like they are library chambers and also there's this big huge um it's like a it's a it's a a ring structure so like way down at the bottom there's this huge ring structure um that looks then they're like speculating what that is.

Like it's a gate or something. Yeah. Oh my god. Down there. That's cool. Yeah. I was like, don't out on that. I had no idea. I've seen enough movies. Don't open it. Now, for the average person who's not like so into this stuff, like they just like, "Oh, cool. Neat. We found something underground." The thing that makes this so interesting and controversial, right, Justin? Is that how it really kind of disrupts a lot of how we've told history and the timelines. And so that's where all the conspiracy theories is because it really messes with what we've all been taught like this is our timeline because they've even found like hieroglyphs of the Egyptians describing in this layer um previous civilization that they they do a head nod to uh which is is the theory.

It's like Graham Hancock and all them kind of like point to that it's a lot older than even the Egyptians. And so that's why they don't like it because it's this very Egyptian ccentric. ccentric. ccentric. against against against it. it. it. Have you seen I think we might have talked about this before. Have you seen those ancient uh like sculptures or rock carvings of like people on dinosaurs? Have you seen these? Yeah. Yeah. Yeah. Oh yeah. And it's like a Stegosaurus or a brontosaurus and they're like riding it.

Well, you see in go back there's a few like there's a a uh pterodactyl and there's also like another like stegosaurus like like carvings and you're like wait a minute and there's people and everything like alongside them carved and you're like you know of course like they're are they pretty clear though? clear though? clear though? Yes, Yes, Yes, it is pretty clear. Doug, look up look up like uh are they uh what's that place called? Obi go. go. go. Okay, whatever. Look up uh dinosaur carvings.

Old dinosaur. Make him spell black. Yeah. Yeah. Yeah. Wet. Wet. Wet. You know you made up that word yesterday. yesterday. yesterday. You just threw it out. I almost d I'm so mad at myself. I had a great joke earlier in this podcast. I didn't I didn't like throw it out cuz like too late. Now's your chance. Yeah. No, you said mosh and and then you corrected yourself and I and like they're like, "Yeah, the great Arnold was going to like quote and I was like, it's not the length and the size, but it's the motion." The ocean.

Oh my god. And I was like, stupid. stupid. stupid. Oh boy. Same motion. I didn't even hear. He said, look at that. That's a Stegosaurus, bro. Right there. Oh yeah. See, that's a Stegosaurus. Click on that. Click on Click on it. Oh yeah, that's definitely a That's a Stegosaurus, right? Come on. Come on. Come on. Yeah. Yeah. Yeah. Yeah, dude. Yeah, dude. Yeah, dude. So it's Dude, they're saying it's a rhinoceros. I never seen a rhinoceros with with Stegosaurus bones on his back. They don't know if it's a hoax or not.

No, it's No, it's No, it's Oh, please. Oh, please. Oh, please. Yeah. Yeah. Yeah. Yeah, Yeah, Yeah, they're lying to us. Of course they're going to say that. Yeah, Yeah, Yeah, they're lying to us. Everything points back to the great flood, dude. Culture. All right, I got to uh I I've noticed this interesting trend that I want to kind of point out before it gets real popular. So, popular. So, popular. So, and I I might have talked about this in a previous episode, but I'm seeing more and more of it now.

When you go through when I go through my if I go through my feed, right, the algorithm of you get ads. Everybody gets ads on their feed. Pay attention. Yeah. Yeah. Yeah. Because almost every ad now is AI. Yeah. Yeah. Yeah. None of them are are real anymore. They're all AI. Every single ad. And it makes sense. You can make them fast. They're cheap. They're effective. They're people. Oftentimes, they're people. And what they're already doing, and I I I thought this already. I said, "Okay, so all ads are going to be AI.

Pretty soon, people are going to want ads that look authentic." Yes. Yes. Yes. And so what all these AI ads are looking like now, I'm seeing a lot of fake podcast AI ads. So it's people talking like this. We're credible. We're credible. We're credible. And they're selling a product. And it's because whenever you see people talking on a podcast, it automatically appears to be Who's that one idiot? But they're fake. They're all fake. Who's that one idiot that like works with Dr. Drew? That was like the shredded guy that's Vshreds.

Vshre was using that Joe Rogan. The Joe curtain behind him like a total. Yeah. No, you I've told you guys before that there's like like a total like business genius behind him, right? Like he's not the Yeah. He's an actor, dude. Yeah. Yeah. He's just like the face of the brand and stuff like that. There's like a real business guy. Just to you, Adam, because you're the you're the business guy, right? I I feel like uh this will this will make people like us more like this will make people like us more valuable in the future for ads because people already know we're real and for people looking for authenticity because at some point people I had a really good conversation.

I wish I could shout the guy out because he was a really interesting interesting dude. We we hit it off that day. But I remember I told you I went to Heroszy's school thing, right? like we we won that award for one of the the top. So, we're in this place where there's 50 of the top producers in in in the school app, right? So, everybody in there is is doing something cool, right? Got a good successful business and uh I told you that the the only older guy came over and like like you can see it was you and him.

Yeah. Yeah. You can see like belineed over to me and I was just like you totally he doesn't know who I am. At first when he was walking up I was like oh maybe it's a my fan, right? Cuz I had somebody else was a my fan. He kept walking up and I was like oh no he's coming up just cuz I I'm the other older guy inside here. So we start talking up about his business and stuff and um he he's hardcore in in the AI world and he's got this re his school his school is uh all about teaching like ordinary guys like us like how to use AI then to build software and to do things like that and it's a it's a really interest he's having a lot of success doing it.

So he's been doing that for decades. He's been in that space. So very very well versed. So what a great we're having lunch together. talking and I'm like, "Hey man, what do you think about the dead internet theory?" And he's like, "Ah, no, no, no, no." And I was like, "Really?" I was like, cuz I I was like I was sold on that for what the point you're making right now. Like we're going to wake up real soon here and all this damn cont. Yeah. I mean, it's happening fast fast.

fast. fast. Real fast. Real fast. Real fast. Every ad, I'm telling you. Yeah. I feel like the last time we had this conversation, it's already multiplied by crazy, right? And he goes, "No." He goes, "There's already smart businesses that are correcting for it and going the other way. is uh people more than ever are going to yearn for authent real real people, real connection. Uh they they're going to want to know for sure that's a real person and and I don't care how good the ad is if they're they can't confirm like I know that's a real person or like it's going to turn them off.

I see that's what I was thinking. And so uh I thought that was really interesting because I was on the other side of that argument. So here's why I think that's cool. Because AI is so good, you won't be able to tell by looking at the ad. It'll look like a real person. Yeah. So, you'll need to have that built in, in, in, right? You'll have to know, oh, I know that's a real person because they've been around. been around. been around. I I've met S and Adam and Justin in person at an event and I know that's them.

You know what I'm saying? So yeah, I definitely think that that's going and to take it a layer deeper Sal is I think I think those inperson type things are going to be even more important because I think the AI actually will get so good and we've already we've seen bad examples of this of us. How many times have you already had to like we sent a cease and assist to people who are using you and your voice to sell a product. So they already they already can use our imagery, our face, our our sound and it's not I mean it's choppy right now.

It's not great but I mean come on. going to be perfect. Yeah, at some point it's going to be great. And then then you have to ask yourself when can our own people even distinguish the difference between you selling some [ __ ] product. The only thing that's going to save them is like being and meeting and talking to you really in real person. And so I I do think that think that think that we are going to see this move back to more live, more in person, more more of that stuff simultaneously more AI, more disconnected also too.

This is this plays right back into my ongoing theory of where we're heading down, which is this very unplugged plugged in division where there's going to be some people who actually don't give a [ __ ] that it's AI produced. If it got them to the best product with the best reviews and it does the job, then I'm okay with clicking, linking, buying. If I'm somebody who's like or looking for something that is a personal touch like again our industry, you know, we're about trainers training real people and helping people uh in real life.

I think that they will value that more. If we were selling batteries, yeah, yeah, yeah, and that was like the thing that we sold, then who cares if it's an AI ad gets them to the cheapest, gets them to the cheapest, best battery that lasts the longest. You know what I'm saying? And so it will create this kind of division of of what you what your product is, what you sell, how you connect to your people. And so he did kind of blow up my dead internet thing.

thing. thing. Well, good. So speaking of uh of partners and stuff, this is uh this is their last time talking about Rock Recovery Center, right? Yes. Yes. Yes. So, okay. But they're going to do another giveaway if I'm not mistaken. Is that correct? that correct? that correct? That's correct. One more for this year. Okay. So, these this is a rehab facility and we know our good friends, the guys that run it and they're great. And they're great people. What they do for us and for our audience is you go on their site and uh they'll help you no matter what, but one person gets a scholarship and it's worth like $50,000 where you go there.

Yeah. And they $60,000. So four months uh a rehab impatient. You go in there, you stay there, they take care of you. So you know, if you're struggling with addiction or you have a family or friend, first of all, they help everybody. So everybody that goes to their site will get help. Uh it's rockreoverycenter.com/mindpump. rockreoverycenter.com/mindpump. rockreoverycenter.com/mindpump. That's right. That's right. That's right. They keep us updated too on all the patients that we've sent over that are going through it and the people that they're helping. It's been it's been a really rewarding experience to to partner with them.

Um and so the fact that they've been this giving uh for this long and been able to do that like has been been really cool. So awesome. So awesome. So awesome. Yeah. Yeah. I want to mention too that we uh have not announced the Black Friday winners on the show even though we did send out uh a message on Instagram as well as emails to every one of the winners. But I wanted to make sure in case you didn't see that post or if you didn't get an email and you're still wondering if you won, we're going to put all the winners down in the show notes.

notes. notes. Awesome. Awesome. Awesome. I know you've heard this before, you are what you eat, but it's actually you are what you digest. You got to break the food down. If you have digestive issues, digestive enzymes can make a big difference, especially for those of you on a high protein diet. Well, mass enzymes are digestive enzymes designed for people like you fitnessminded people. Break down that food, help with your digestion, get those nutrients to your muscles faster and more effectively. Go to masszymes.com. That's masszymemes.compump. Use the code mindpump 10 and get 10% off.

Back to the show. Our first caller is John from Washington. Washington. Washington. What's up, John? How you doing, John? What's happening? What's happening? What's happening? Hello. Good morning, everybody. Or happy afternoon or whatever it is for you guys. guys. guys. How can we help you, man? I need your help. My uh youngest daughter, she's 16 and a gymnast, has uh challenged me to a pull-up chin-up competition. competition. competition. Okay. Okay. Okay. And I'm a slightly competitive person and I I don't want my daughter to win, so I need Do you know how many pull-ups you can do and how many she can do?

I I think I think she's around 12 or so. I'm not really sure. Um I'm at 14. Okay. Okay. Okay. Right now. Right now. Right now. Yeah. Yeah. Yeah. So, which is a big increase for me because as of March, I could only do two and a half. So Oh, good job. All right. All right. All right. I've I've gotten some gotten some good gains, but I did I I I need more. Yeah. No, that's good, man. You You know what? you just you you just practice doing them every day, but you don't go to high intensity.

So, if your max is, let's say, 14 pull-ups, you could practice several times a day doing like six, seven pull-ups and just get and just practice doing them like that. Moderate intensity at most almost daily. You could do it a couple times, two, three times a day. So, you just hop up on a pull-up bar, do five, six, seven reps, jump back down, you know, later in the day, do it again, and then maybe once a week you push it a little bit. I was going to say, wouldn't you have him at least one or two days out of the week do some real cuz he loaded and only do like three reps.

You have a weight vest by chance. I don't have a weight vest, but I can I can strap some to my to my waist. Yeah, you can. Yeah, like once a week. Really loaded like where three reps is hard. hard. hard. Yeah. And that's like once a week you do like a workout like that. That would be rad. So just work up to however much weight I can tolerate can tolerate can tolerate for like three, four reps. Yeah, three to four reps. So yeah, as much weight as you can lift for about three or four reps.

I would do that two times a week and a set sets of four. So four four sets be done with it. That's your that's your workout for the day twice a week and then the rest of the time is what S's saying jumping up there practice just your body weight trying you know long not trying to go to fatigue. You don't get as many as you can get out. You just get out like five to seven multiple times per day. Yeah. You're not trying to work out.

You're just you're just getting good at pull-ups if that makes sense. But that combined with the two days a week with pretty with good rest in between with the heavy loaded, you'll be you're going to be pulling up a lot real soon here. That's it. Yeah. The frequency will really get you strong. Yeah. Now, if you start to feel a little overtrained, take some time off. You take a day or two off. So, you got to listen to your body. But that that is a recipe for getting really good at something.

something. something. Okay. So, now because it's pull-ups and chin-ups, should I should I do like a alternating weeks or how do I do both? Practice the one that's harder. I would say you can practice both, but which one's harder for you? Probably chin up. Yeah, that's the one I would practice cuz you get better at chin-ups or pull-ups get easier. Okay. Okay. Okay. Yeah, that's norally opposite for me. Yeah, I know. I say I mean what what you could do too is the like I was saying the two days that are loaded, do one day overhand, the other day chin up.

So, so the two that are loaded, and loaded, the two that are loaded, and then and then you can, you know, because you're doing these pull-ups throughout the day, five to seven of them, like you're saying, multiple times in the day, day, day, you know, alternate every other one. The other ones are pull-up, the other ones are underhand. You could also do it that way. But typically, if you get stronger at the weaker one, the other one's going to come up, too. But you you're kind of backwards.

Most people are the uh uh chin-ups are easier. And these are these are all strict. Yeah. You're not swinging around like CrossFit guys. I well I I swing a little bit. I I pull up my knees a little bit. I sent you guys a video. I don't know if it came through or not. I don't think we got it. If you practice them strict Yeah. strict, Yeah. strict, Yeah. strict, you'll be you'll you'll get stronger that way. And then if you use momentum for the competition, that's all good.

Throw a little kip in there. Yeah. Yeah. Well, we I did talk to my daughter and she said raising your knees is okay because we're starting to get the competition is not till June. Oh, okay. You're done. You got time, dude. dude. dude. I I got some time to to to get there. Yeah. You should be able to get by from now till June. If you could do 14, you'd be able to get in the mid20s. Yeah. Oh, yeah. Yeah. Especially you haven't if you haven't been training loaded like that and you really get strong loaded with just the the reps throughout the day like Sal saying, you're going to see it you're going to see it explode.

explode. explode. Yep. Okay. Yep. Okay. Yep. Okay. Yeah. Yeah. Yeah. I'm curious to hear how it goes back. Check back with us when the competition gets close. I want to hear how it goes. All right. I can do that. You got it, man. All right, brother. All right. Thank you so much for your help. I appreciate you guys. Love the show. show. show. Yeah. Yeah. Good luck, man. All right. Bye. This reminds me of I trained a She was 13 or 14year-old gymnast, young lady. Her parents hired me.

This was years ago. I was like 18-year-old, ago. I was like 18-year-old, 19-year-old trainer. And she was this little, you know, petite, you know, 13-year-old girl. And she jumped up on the pull-up bar, puts her legs out straight, and then this is the speed and of her pull-ups. Oh my god. It was like And I was like, "Oh my god, gymnast." gymnast." gymnast." She was tiny. She was a gymnast. And she was just, it was doing pull with a leg straight out in front of her like it was like It's like walking.

Yeah. I was like, "Oh my god, this is ridiculous." And she was in for her size. Incredibly strong. The first time I'd ever like been around a real gymnast. gymnast. gymnast. Yeah. He's at 14. He said 14 15 already. And he's got all the way till when was it done? it done? it done? June. June. June. Oh yeah. Oh yeah. Oh yeah. Yeah. He should be able to get to 25. Oh, at least that. At least that. Especially if he has never really trained loaded like that.

He's not heavy. He weighs 185 lbs. So, he should be able to do that. Yeah. It hasn't increased like frequency. He looked fit in the video, so he's already a fit guy. So, just to be mindful of not overdoing it. That would probably be the biggest mistake would be, you know, he hears us tell him to do all these repetitions and then he ends up trying to go to failure a lot and ends up being overly sore. And so, so, so, you're just practicing. Yeah. Yeah.

Yeah. Our next caller is Mike from Tennessee. What's up, Mike? Hey, Mike. Hey, Mike. Hey, Mike. Hey, fellas. Man, it's so good to see you and talk with you. Thank you for taking the time to help me with this. You got it, man. How can I help you? Well, uh, as I mentioned on my email, I'm 64 year old personal trainer in East Tennessee area. I got my personal training certification this past June. I'm super super excited. Um, in our area, which probably across the United States, there's just thousands and thousands of seniors, if you want to call them that, that it seemed like they've just given up on life.

um sedentary. sedentary. sedentary. Um I mean, go home, watch TV, sit on the couch, and they're all over in our community kind of self-existing or just I don't know what the deal is, but um I I think our this current generation, we still have a lot to offer and a lot to give. And I just want to help us, I guess, um to be able to do that and to get healthy and to just change the mindset, I guess, because it's it's very prevalent. prevalent. prevalent.

Yeah. Good. And Mike, this is great on you. Yeah, you. Yeah, you. Yeah, this was my favorite uh demographic. Favorite favorite favorite favorite demographic to work with for for many reasons. reasons. reasons. Yes, sir. Yes, sir. Yes, sir. One is they were very consistent and I think that at that time, you know, when people were in their 60s, they were able to to create a schedule of consistency. So, they just showed up and they were very consistent. So, for a business perspective, I like that. They were also great to be with.

The conversations were always so rich and and full of uh of wisdom. So, I would sit and just learn and talk with them. Uh and then lastly, my the the most important part was they they saw such tremendous value in what they got from exercise. And a lot of it was just they moved better and they didn't hurt as much. And they felt that very very soon and very quickly. So one piece of advice I'll give you as a new trainer is get really good at correctional exercise and mobility.

That is going to be the most important most valuable tool that you'll have in your tool belt. It's not fat loss techniques. It's not, you know, advanced, you know, bodybuildings and that's correctional exercise and mobility. And then through that process, you'll open up avenues of conversation around nutrition, sleep, you know, hormones and the like, but start with pain, start with mobility, and then go and then place yourself in areas or or places where you can start to help people. So there are lots of communities uh where you can go and offer your services for free just to meet people.

Um you know care homes was one example that's a little bit of an older uh generation. Uh but you can go into a care home offer services there for free. You can go into clubs or organizations. Uh you know I was a part of a couple of them here in the Bay Area and uh it was I focused on paying and that just built a great client base for me. Mike, I'll I'll give you some gold. Okay. So the the biggest mistake a trainer will make right with like you right now is assuming or thinking at all that these people are anything like you just cuz you have the same age.

They uh have probably been sedentary for quite some time and the motivation to you know train and work out is going to be very very low. So learning to meet them where they're currently at. Um I would start a walking group. I would do it for absolutely free. I would fly her wherever it is that you work at. I would go to these communities of South and I would create this walking group that is free that we do on these days. If you could do it every day, it'd be awesome at this time, maybe even twice a day.

You set it up so you can hit people in the morning, in the afternoon, or the night. And you just start to encourage these people to move. It's a real easy real easy entry, right? It's like that that because you you try and strength train or attract people, you're going to attract a very small percentage of people that are in that mindset of like, I know I need to lift weights. let's go do that. But you just get people walking. They'll do it for the social aspect by itself because they'll like that being able to talk and and from there you can take what S was saying about like really understanding corrective exercise because what will happen when you're walking with, you know, 20 people that are in their 60s plus, you're going to hear, man, my hip is driving me crazy and my knee.

And then you have the opportunity to go, hey Susan, you know what? That hip's been bothering you a lot. um if you got some time uh come by and see me or I'll come by and see you and I'll show you some movements that'll actually alleviate a lot of that chronic pain you got going on. Oh man. And that then then that opens the door for By the way, this is this is what I do. I'm a personal trainer. I help people with with this. Uh I've got a special passion for our community.

Like that that's the gateway. And the first goal for you is not really trying to get client. It's how big can you make these walking groups? Can you make these walking groups so big that people notice them walking down the street? That right there will translate into a business, but focus on that. I love that. I think I think that's Yeah, that's great advice. And I think too, like eventually you combine both of those together where you're, you know, like at some point you're doing the walk and you can kind of introduce like more of these mobility moves, make a class out of it.

We've had uh a lot of interest in these like mobility classes. Just people don't do these types of movements and they're very therapeutic and um you know pain relieving and stress relieving and so you know some kind of a merger of the two eventually. I think that'd be a good fit but definitely you know just build and and get interest first. Do you have our prime pro program yet Mike? Yes sir. That was well my I have a a daughter um and she got that for me for Christmas a few years ago.

Yeah. Yeah. She noticed some She noticed Yeah. She noticed some things in me that needed some work. So I I in my own life and actually my wife's my wife as well. Um she started doing some working out and noticed the difference. But yeah. Yeah. I do have I have Prime Pro and I also um I finished the OCR program. Okay. Okay. Okay. A few months back from doing some of those competitions. But I I I appreciate the the reminder um that I got to start really really slow really really really low.

You're special, dude. You're special. You know what I'm saying? You care about this. You're already doing it. You're like that. That's not most people. And if you try and get them to where you're at right away, you're going to have a really hard time. You got to meet them where they are. Most of them will be very receptive and open for a nice social walk. And that's that will be your introduction. And you start it. So, it's a free thing and so a lot of people should hopefully join if you do a good enough job of advertising it and telling people about it and that and and then that's the focus.

Trainers always want to think of like what should my price be and how much it's like first just go prove you can find a community of people you can serve and help and that's a way you can serve and help a big community and try and grow that from that the business will evolve and maybe what you find out we're telling you do correctional exercise but maybe when you're walking with 30 60 plus year olds they're asking you all diet questions maybe it's all related that maybe they want help with recipes and diet and then the business unfolds but start with to build the community first and offer something free and valuable good walk with all these people and then and then and the other things will come after that.

that. that. Yeah. There there some built-in communities would be care home, church groups. groups. groups. Yeah. Great places to pluck people. Yeah. Anywhere if you especially if you belong to any of these communities already oftentimes offering a free service in that group for you know a specific thing like back pain. Uh we live in a smaller area we live in a smaller area here in East Tennessee and we go to the one of the churches here and we've been going there for a little bit. So, I'm pretty sure.

And that's the that's the perfect market cuz they're right they're right there. So, and it's got we got a big old parking lot. I mean, we could start walking there. We got a field that we can walk on and um perfect. um perfect. um perfect. Ask the church. Just say, "Hey, can I do a walking group uh with, you know, people over the age of 55 or something like that?" And uh done. If you if I was mentoring you to build this business, this is exactly how I would start you.

I'd say, "Go do that." And then I'd say come back to me when you got 25 30 plus people that are walking with you throughout the week and then I'll tell you the next step. Like that's that's the main focus right there and that in itself will be a big accomplishment in moving you in the direction you want to go. Okay. All right. Well, I appreciate it. Thank you. Yeah, that'll that'll be a good start. good start. good start. All right. All right. All right. Yeah.

My big question was just how to get in the door and that's that's the perfect answer for it. That's it. Right on. That's it, brother. You got it. Thank you, fellas. All right, Mike. I appreciate it. Take care, man. Easy. I you know what's funny about this conversation is um this is probably the one of the easiest groups to break into. So if you're like a new trainer and you're trying to get clients, this is actually one of they love community. They love organizing. They're much more consistent.

They tend to have more time plenty of time on their hands. They tend to have expendable income. Uh and so you you know you go into like if you go to a church already real for them and you tell the church hey I want to do an extra I want to do a you know a mobility class for for seniors for who have pain and I'm a trainer offer for free free free the church will be like yeah sure no problem and you're going to have like 30 people show up right out the gates.

Uh but and that that group values this so much like I said when I would when I would show them some pain relief it was like you had a customer for life. Yeah. I think the biggest mistake trainers make here is is is too fast, too soon, thinking that like like trying to explain to them how important strength training is and let's do this just like too much that because what goes through their head is like I got bad knees, right? I just had that surgery last year.

Like they're going to go go go it's going to scare them away. You tell them a walk or like a stretching mobility class. mobility class. mobility class. Okay, I could I could do that. They'll show up consistently, right? And there's and it's free and there's friends and there's people I can talk to. I'm telling you, you do something like this, you'll show up and you'll have people there waiting 10 minutes before the class. They'll show up and wait. I mean, I've given this advice to many trainers.

Uh, and this is not a thing just for him cuz he's 64. If you're a young trainer and you're listening to this uh that is a massive opportunity and that is the way you start this. We had somebody uh who we hired that was uh lived out in a very small town, one one one road downtown and was like, "How do I build a business of people in this?" And it's like, man, can you imagine this walking group every morning at 7 a.m. with 20, 30 seniors all walking together?

What a start with coffee. Oh, yeah. What a spectacle that would be. It's a walking billboard every single morning. single morning. single morning. It's a gold mine. It's the largest segment of the population. It's growing. It's growing. And they have the highest need need need uh for exercise, especially for pain relief. And it's a it's a complete gold mine. And trainers often don't even look at it. They tend to look in other areas. It's like this is a big one. Our next caller is Emily from Florida.

Hi, Emily. Hi, Emily. Hello. Hello. Hello. Hi. How are you guys? Good. How are you? How can I help you? Uh, this is so weird. I'm sorry. Like, I feel like I'm just watching the podcast, but I'm I'm on the podcast. Oh my god. Uh, I'm good. I'm good. Okay. Well, um, I do want to say just thank you guys so much for all that you do. So, um, I started listening to you guys cuz I was trying to find CrossFit like podcasts and I came across your guys', which was the complete opposite was of what I was expecting, but it like literally saved me.

So, I really appreciate you guys' content and education. education. education. Thank you. Thank you. Thank you. But, um, I'll get into my email. I don't know how to split it, so I just wrote it down. down. down. Okay. Okay. Okay. Um, so, and I'm sorry if I am jittery. I'm just nervous. No worries. No worries. No worries. Okay. Um, so about two years ago, um, I went to my doctor and, um, on a whim, I just decided to get my cholesterol tested. They just wanted to see how everything was going.

And it came out to be like high. Um, at the time they wanted to put me on statins, but they're like, well, let's see how you do. Let's see if you can do it conservatively. Um, I was doing MAPS programs and Muay Thai at the time. Before that, I did seven years of CrossFit. the cholesterol was uh 213 um for my total uh 113 for HDL and then 87 for LDL. And so they were like, "Okay, we'll give you like 6 months. We'll check it again." From there, I started doing Whole 30 um just to kind of help clean up my, you know, diet, try to find if there's anything wrong um with maybe inflammation or triggers.

And I found that I had some lactose and soy um intolerances. So, I don't even eat that anymore. So, I feel like a thousand times better without having it. My gut's better, my energy is better. And so, I take my cholesterol test again, thinking, "Oh, this is going to be awesome." And it was the same total, so 213. My HDL went down to 111. And then my LDL was 96. And so, she's like, "Well, now there's two." Um, but I was like, "Well, can I just try again?

Let me do it again and see if I can get down lower." And so I come again and this time I got with the coach and I got into a deficit and we started adding cardio to kind of help with my heart health. And I got it checked again. This one was a different doctor and it came back higher at 223 100 for HDL and then LDL is 113. And so now I'm just like I don't know what I'm doing wrong. I don't know if it's my diet cuz I've cleaned up my diet.

I've lived still through like Whole 30 for the most part. I've in like decreased my calories to try to lose some weight. Um and so luckily the doctor was like, "You know what? Like you're healthy. You're doing workouts. You're doing cardio. You're doing all the things. Maybe it's just genetics." Cuz my dad also has high cholesterol and he's like he's like a long distance biker and he's on statins because his cholesterol is too high. And so I'm just trying to see if I like first I don't like cardio and I know because of listening to you guys I'm like I don't have to do cardio but should I be doing cardio for my heart?

Is there something that I'm not looking or I'm not asking from the doctors why my cholesterol would be getting worse by doing better. So that's that's kind of my question. Um and see if you guys can help me or at least point me in the right direction. right direction. right direction. Yeah, good great question. So uh should you do cardio for your heart for overall health? It's a good idea to have a good component of stamina with strength as well. So cardio is not bad. Do you have to do it?

No. Uh but if you want to let's say optimize overall fitness, some is a good idea. Uh so a little bit would be totally fine. You'd probably notice uh better performance overall. When we communicate to cardio, oftentimes we're talking to people that overdo the hell out of it or they have a specific fat loss goal for fat loss. Yeah, like I want to lose fat. Should I do lots of cardio? It's like, no, here's a better uh approach. So, a little bit of cardio is totally fine.

And I think it's good for I know it's good for people to uh to incorporate it. By the way, it doesn't have to be traditional cardio. It could also be uh you know, hit style if you're healthy, not a lot of stress. It could be a circuit, you know, one circuit workout could provide that higher volume of rest. high volume of reps with low rest periods will give you some cardiovascular benefits. There's a lot of different ways to do that. All right, let's talk about the uh cholesterol.

LDL is the one that is correlated with issues. Okay, so high HDL is good. Total cholesterol not that big of a deal if you look at the data. U I forgot to preface this by saying I'm not a doctor, so I'm a personal trainer, so I'll say that first. Um, so I it LDL is the one that's that's uh connected to uh bad outcomes. You can get a blood test that will look at the type of LDL you have, you have, you have, right? right? right?

So that'll So LDL is general. Then there are particle sizes of LDL and the particle sizes make a difference. So you can uh request a test that looks deeper at the type of cholesterol. How should you request that? Is there a name to that test? Uh, no. I think you could just I don't know. That's a good question. I think you would just say, "I'd like to do a test that looks at particle size um of my LDL." Um, and they should know uh what we're talking about.

Okay. Um, so your HDL is good. It's pretty high. Your LDL is a little high. Ideally, you'd want it below 100. Um, genetics do play a big role. Here are the other things that will play a role. The type of fats that you eat tend to play a role in this in some people quite a bit. Some people it doesn't make that big of a difference. Uh I could eat as much saturated fat as I want. My LDL just doesn't stay it. It it just doesn't change.

Other people they need to reduce their saturated fat intake and replace it with other types of fats. So what this would look like is if you're eating fatty red meat, you could switch to grass-fed meat. Grass-fed grass-finished. Or you could switch to other sources of fat. fish, uh, you know, is a great, you know, um, you could you could increase things like avocado, olive oil, those kinds of fats. Um, here's the other thing. Uh, what is that called, Doug? It's called a called a called a Yeah, NMR lipo profile.

It's an advanced NMR lipo profile, and it counts the actual number and measure the size of bad cholesterol, which will get much more specific. Here's here's the other thing. There are some supplements that make a difference that are uh some stronger than others. So citrus bergammont I think as it's called can have an effect on cholesterol. cholesterol. cholesterol. Red yeast rice extract is a natural statin and that will definitely have an effect. So it has statin effects in the body but is not a pharmaceutical. You can buy it at a supplement store and if you take that you'll see a difference.

You can also add to that high EPA fish oil. oil. oil. Yeah. Yeah. Yeah. So, so the clients that I've worked with who seem to be doing a lot of things right, who are otherwise healthy, who are eating well, and we see some of the stuff, we're like, well, we can improve upon this. I've had them take high EPA fish oil, red yeast, rice extract, and then they come back with great numbers. I mean, within within 45 days. Can you give her an example of give her Can you give her an example of if she goes and gets that other blood test, they come back, they break down the HDL, and they say the LDL or LDL, excuse me, and they say that this many are the big fluffy particles this like what does she want to what does she want to hear?

hear? hear? They'll tell you in the test. I can't tell you off the top of my head, but I know the test itself has um parameters. So, it'll tell you, you know, that your your your small particle uh LDL is too high, for example. So, um, that test should tell you because the big the big ones are healthy and good for you. Yeah. Yeah. Yeah. And so if if she's got more of that, less of the small ones, it'll come back as like a positive. She's good.

Yeah. Yeah. So that's where you get more specific. But honestly, like uh the red yeast rice and high EPA fish oil, uh, I'd say probably se maybe I'm going to give se maybe I'm going to give an estimate like 70% of my clients didn't change anything. They just took that that that and they came back and they were like, great. great. great. Did they feel different? Cuz like I don't feel Yeah. Like I don't feel like I have a heart issue. Like when I run, I don't feel bad.

I do jiu-jitsu also and MMA. So MMA. So MMA. So Oh, you're good. Okay. I don't have to add more than that. that. that. No, that's cardio. What are you talking about? about? about? That's plenty. That's plenty. Yeah. Yeah. You got hella cardio, girl. Yeah. Yeah. Yeah. You don't need to do extra cardio. You're good. You're good. You're good. Yeah. No, you're not. you're not going to necessarily feel uh when your cholesterol is, you know, whatever, especially if you're fit and healthy. Yeah. Yeah. Yeah. And this, by the way, this is one um one uh you know, measurable factor.

Y, Y, Y, you know, could you predict somebody's, you know, mortality accurately with an LDL that's like you're barely elevated, you know, like probably not great. But if we combine that with like fitness, activity, diet, stress, blood pressure, then we start to get a more clear picture. But this is one metric. But like I said, if it's if it's weighing on you, uh I bet if you just took those supplements, you probably wouldn't need to change anything and you'd see that number go where and your doctor would probably be happy.

happy. happy. Okay. Yeah. And and I wasn't sure how much weight obviously to put on it cuz it it seems like well the more I look into it the more I realize like it sometimes some people just have higher cholesterol and and I was trying to see like okay is there is this number does it even matter you know or you know what other tests but I'll I'll try that other test and see cuz maybe it really isn't anything and that's just where my cholesterol is and I'm completely fine.

I guarant. It is genetic. That's because you're fit, you eat right, you do all that stuff. It is cholesterol can be highly genetic. But also, like I said, look here, here's here, not not to not to throw you off, but look at the data on high high LDL in the elderly the elderly the elderly and you find they live longer. There are people that argue that it's not a bad thing. Now, I've seen the data and more of the data shows that it's correlated uh to worse outcomes.

Uh not like it's not this big red flag, by the way, unless it's super high. this crazy red flag, red flag, red flag, but then there's studies on the elderly, like the people with higher LDL get way lower cancer rates. And so there's a connection, you know, there as well. So, and then I had one extra question. I don't remember which podcast it was you guys talked to, but um you guys mentioned that overtraining and maybe overly stressed can increase the HDL that that might increase the total.

Is that something to also consider? Yeah, you could throw your lipids off because you're just burnt out. Do you feel like you're overtrained? I I don't know cuz like I I did CrossFit for seven years and I honestly didn't feel any different, but it like it felt good to do it. And then I've kind of traded CrossFit for I I still do MAPS program. I do like performance 15 cuz I like to do MMA and jiu-jitsu. I like that aspect cuz I think it's more, you know, as a female, you just have to be on your toes.

And so I like that aspect. But it's kind of the same thing where I go in and do stuff and I feel fantastic, but I don't feel like like I have that much energy, much energy, much energy, but then I do it and then I feel great. So I usually, it's just one of those thing I just keep doing cuz it makes me feel good. So I don't know. How many How's your sleep? Uh my sleep's fine. Um the only thing is um I got out of my deficit and I tried to reverse diet and it was probably one of the hardest things in the world to reverse and try to eat more cuz I know my body needed more cuz I was doing a lot but I just I had a hard time eating that much and I don't know part of me wonders if I'm just doing too much and not eating enough.

And how much are you training and what are your calories? your calories? your calories? Um I do the mass 15. Uh the only time I don't do the list for that is if I'm doing MMA or jiu-jitsu or open mat. So three days I'm just that's all I do those days cuz I don't want to overtrain. Um I maybe eat between 18 to 2,000 and that's like you're probably low. It's low. It's low. 2,000 is hard to to reach. Yeah. You're probably eating too little. You're low.

You're low. I did I did jiu-jitsu and I know how taxing three days a week of jiu-jitsu is. and and then other days you're training. So training. So training. So I could only lift one day a week when I was doing jiu-jitsu three days a week and my lifting was three exercises moderate moderate moderate and I was a 20some year old male. Really difficult uh for you to build any muscle while doing that. So it I mean so you're strength training hopefully to to to build muscle, build your metabolism.

That's not going to happen at 1,800 to 2,000 calories training 6 days a week of anything. It's just it's too low for that. that. that. You know, you know what's an easy way for you to bump your calories, Emily, is when you're doing your your MMA and jiu-jitsu is to have a carbohydrate protein drink that you drink during. And so you would have like a shake with some carbohydrates in it. Um, and so it' be an easy 300 calories that you're having, you know, kind of a little bit before, during, and after.

And so it would give you an extra easy way to add some calories. And then one extra thing on that. Um when I was trying to increase my calories, um I like it got to a point where I was literally eating bowls of cereal or Pop-Tarts just to get the calories in because I just could not take the volume. Is that something that's okay or should I do a different route? Yeah. What do you mean? You mean you couldn't eat you couldn't you just didn't have the appetite so you had to eat things that were hyper palatable?

Yes. Yes. It's okay. That's interesting. Especially at 1,800 calories and that much activity. much activity. much activity. Yeah. So, Yeah. So, Yeah. So, and also I'm assuming at that low calories, we're also low on protein. So, here do this if you can. Uh I think if you if you backed off the MMA to two days a week, maintain maintain maps 15, drop the intensity, uh and see and as you start to get stronger, appetite will start probably pick up a bit. Okay. Okay. Okay. Yeah. Cuz here's what here's what overtraining looks like appetite-wise.

Low appetite with a lot of cravings. Okay. Okay. Okay. So overtraining tends to make you not like you like I'm not hungry, but then you have cravings and it's hyper palatable food. palatable food. palatable food. That's kind of what it sounds like. Yeah. Yeah. Yeah. Okay. Okay. Okay. Yep. Yep. Yep. Okay, that makes sense. Mhm. Mhm. Mhm. Yep. Yep. Yep. Okay. Well, thank you guys. Um I appreciate that. Um I'll definitely I'll have to listen to the episode again so I can get the supplement list.

Um, but yeah, I appreciate all that you guys do and um, yeah, I will take that into consideration because I do want to eat more. I know my body needs it. I just I gotta get there. Yeah. All right. Well, good. Yeah. Thanks for calling in. Thanks, Emily. Of course. Thank you. Bye, guys. Well, I'm I'm glad we got to the training part. training part. training part. Yeah, she's she's overt trained. She's overtrained. She's overtrained. She's overtrained. For sure. She's overtrained. MMA jiu-jitsu is intense. I mean, it's less than probably what she was doing with CrossFit, like in terms of her schedule, but Yeah.

All of that added up is still a lot. Oh yeah. And I'm glad she mentioned her food cuz uh you guys have experienced this like when you're overtrained it's like you just have cravings. It's not like a normal appetite. Well, yeah. And if you're you're struggling to get to 1,800 to 2,000 that you need Pop-Tarts and so that I mean that means you're actually only eating like 1300 what? Good calories. calories. calories. And how many your body is craving those calories which means you're also missing dramatically on protein.

Yeah. Yeah. No, she's she's overtrained which now s will overtraining and undereating like that will it really start to mess with her her blood lipids? It can. It can. It's interesting. You can't know how fast. how fast. how fast. Is that the body like like a protective mechanism that it's doing? Oh, interesting. interesting. interesting. Yeah, maybe especially with more inflammation, you know, you start to see some uh some results from that, you know, from inflammation, which obviously real tough to recover when you're training that much and you're not you're eating that little.

Your body's probably in a permanent state of kind of But, you know, it's interesting. Cholesterol is a really strong genetic component in some people. Some people Well, her dad her dad's a major runner and sounds really fit and he still has still has And like mine, like mine don't change. change. change. I I could eat only saturated fat and it just stays the same. And I know other people that just look at, you know, do they still really consider that a huge risk factor or is that just something you can control?

Total cholesterol if it's really high as an issue. Yeah. But and is it and paired with other things too or independent? Yeah, there's there's a there's a condition called hyper cholestthemia I think it's called where people have like numbers like four or 500 then you start to see some issues but you know you're a little bit over 200 everything else is good you're probably okay probably okay probably okay I was say and you're fit you do all these things you we don't have any other LDL is the one and then if you look closer particle size is even better our next caller is Ashley from Iowa Hi Ashley Hi Ashley Hi Ashley how you doing Ashley morning morning morning hi guys hi guys hi guys this is so crazy actually being on here how can we help you so thanks so much for having me.

My husband and I um we're big fans of you guys. We've listened to you guys for a couple years now and have learned learned a lot from you guys. So, thank you. you. you. Great. Great. Great. Um so, I'll just go ahead and dive into my email here that I had sent. Although, um some things have changed for the better, honestly, since submitting this. Um thanks to you guys. And also, um we were able to meet with one of your coaches, Tyler, a couple months ago.

Oh, good. Oh, good. Oh, good. And got some good insight from him. So, that was really cool. That was awesome. Um, so I'm a 36-year-old working wife and mom. Um, about 5'8, 130 pounds. I've strug I struggled with an eating disorder for about 15 years of my life. Um, continue to work on improving my mindset around food um, and body image. I was also diagnosed with Hashimoto's about 10 years ago and have worked with a functional med doctor for the past couple years to address gut and hormonal issues.

Um, I currently supplement with testosterone, estradol, and progesterone, but still haven't um I still don't get like a regular period um for over six years. Nutrition-wise, I follow a mostly whole food diet and avoid gluten and most dairy. Um I try to eat around 2250 calories a day and I'm working towards reaching 2500 um with a protein goal of 130. However, I find it challenging to increase calories without also increasing fiber too much which often leads to constipation. Um fitness has been a huge part of my life for over a decade and um for the past six years since meeting my husband um I've focused more on strength training.

Um my husband and I share this passion and even built our own personal studio gym studio gym studio gym which we do hope to turn into a business one day. Um, we worked with a trainer last year and I was able to get up to about 136 pounds, but then I began to feel inflamed and my digestion worsened. Um, so I did quit working with the trainer. I backed down. Um, and with that little bit of a cut, I did see the gains that I had built with getting up to the 136.

Um, one of my biggest struggles is that every time I start to gain muscle and my clothes begin to fit tighter, I find myself mentally pulling back. I know this is tied to my past struggles with body image, but I am unsure how to over overcome that fear um, while pursuing strength and health goals. I did complete performance and aesthetic programs this past year and my husband and I quickly learned that aesthetic is too much volume for us. Um and Tyler guided us into starting um the 40 plus which we are on week six right now I believe.

Awesome. Awesome. Awesome. Um Um Um we definitely feel like that fits our lifestyle a lot better. Um so my ultimate goal is to overcome the mental block, gain muscle and strength and would love to help others someday. Um, most recently after meeting with Tyler, I have got my calories back up to 2600 and are hitting my protein consistently about 130 to 150 daily. I've done this for about 10 weeks now and I'm up 6 lb. I'm starting to feel the mental struggle at this point. Um, I'm wondering if this is too fast of a gain.

Um, how long I should bulk, if it would be okay to cut soon as we're going on vacation, beginning of February. Um, and also like what is the best program for me? Good. Good. Good. I could I could see your shoulders and arms through your long sleeve shirt, so I think you're doing pretty good. Just so you know, you're you're you're working with Tyler regularly or was it just you met with him? No, it was just like a a free Zoom call. Got it. Um. Um.

Um. Yeah. Yeah. Yeah. So, the best thing you could do, Ashley, for everything you asked is to continue working with a coach. So, this process, having someone guide you, is going to be the best thing you could do with the whole mental issue around reverse dieting, my weight, all that stuff. It's also going to help you with your business because you're going to work with someone who's built a business around coaching. And so, you can ask questions around or just observe how it's organized. So, I think it's going to set you up for being a good coach as well.

And then, you know, lastly, uh, actually, you're going to have to stop weighing yourself and and really looking at yourself in the mirror a lot. There's no other way around it. Uh, because you don't need to you shouldn't go back on a cut. Six pounds is is not only six pounds good that you gain, you probably need to gain more. Y Y Y um, and I think this is probably tied to your period. your period. your period. Um, I can't I you're probably in the teens in body fat percentage, which you probably need to be in the low 20s to start to get regular menus, uh, and to feel really good.

Uh, so I would suggest a few things. I wouldn't weigh myself at all. I would only pay attention to strength. Uh, I wouldn't study myself in the mirror. So, that means you can get ready and stuff like that, but you know what I mean when we kind of look in the mirror and study our bodies. Don't study yourself in the mirror. And I would also avoid clothing that tends to trigger you, which is probably tighter fitting clothing. Um, and and that's really because here's what's going to happen.

All of those are going to serve as reminders that uhoh, I'm gaining weight or what's happening or I need to question this whole process. So, you got to get you got to just disconnect from those things for a while uh so you can move in the right direction otherwise it's going to keep pulling you back. Yeah. The first part of this process is accepting understanding it's you who who is getting in your own way. Mhm. This there's not a mathematical equation, a macro diet we have for you, an exercise plan that's going to solve this equation that you're good at that part.

Like you you you probably are somebody who will follow the plan, do the thing. It's the the mental game that you're struggling with all the things and stuff that S's talking about. And this is the value of having somebody that coaches you to you outsource that. They're the ones who are making decisions. They're the one who's steering this ship. I'm going to trust in them to guide me to the right place. They're the professional. Even though you probably know what to do, exercise, you know what to do, all those things, but you have also accepted and you know, I continue to get in my own way and so I'm going to defer.

I'm going to outsource this and and trust the process. Uh that in itself is challenging, incredibly challenging. So, um I'm I'm with S. I think this is one of those situations where this is we could sit down and write out the perfect plan for you. That's not why you will fail or not get there. It's literally only you yourself will stop that from happening. And having somebody help you through that process is the most important part. important part. important part. To put it differently, Ashley, what it would look like is you work with a good coach and you have and you and you have complete submission, meaning you just do what they tell you.

Because if you listen to your body, you're going to go in the wrong direction. Cuz your bo because of your past and because of your relationship with your body and fitness, if you if you listen to your body, it's going to tell you you're eating too much, much, much, start cutting, don't do that, then do more. Pants aren't fitting right. And it's like all these. But if you submit to your coach and just do what they tell you and ignore your body uh for the time being, then you'll start to you'll be able to develop a new relationship with fitness.

But it's a process process process and part of what they they they've been taught by us and they will help you through this process is starting to connect the dots to all the other things. Like you have a default pattern of what you connect the dots to. How my pants feel? How do I look in the mirror? What does the scale say? They're going to be asking questions like how's your energy? How's your libido? How's your strength? Yeah. How's your mood? how's your like they're going to start to really help you detach from the things that you measure your fitness success by and start to attach to the things that really matter and more important and will guide you towards health health health that and that's that's a process.

It's not as easy as like okay just focus on these things Ashley going forward and you're like okay got it I'll do it. It's like no well we'll always keep falling back to our default patterns. They're going to help that's what they're going to be constantly reminding you of and then then and then all a sudden it's going to click. It's going to be like oh wow okay I see it. I feel it. And then you you still end up getting the thing you want, the the goals that you have, but it's like it's a process of detaching from those old patterns.

Yeah, I definitely struggle with like that number on the scale. Um I try not to weigh very often, but I stepped on it the other day and it was 132, which I had gotten down to about 126 after working with the trainer and I had cut a while. Um and for some reason that number it's just of course of course you can't wait. Actually, let me tell you how irrelevant it is. You're 5'8. So, my ex was 5'8 and she walked around at 180 lbs and she competed on stage, ripped, shredded with abs at 170.

Okay. So, weight is so irrelevant. Same height as you, walked around at 180 all day. Like, it's irrelevant. We we can we can we can put a I can put a number that's 20 pounds on top of that and make you look even better than you look already. So it's like and so you got to get past that. You got to get past that that that number has anything to do with your health and fitness. Has nothing to do with your health and fit. In fact, it's hurting your health and fitness by focusing.

focusing. focusing. In your in your case, it's not it's a it's a it's anti-alth. Yes. Yes. Yes. So So do do something like this, Ashley. Say um I'm not because if I just say don't weigh yourself, it's like open-ended. So, just say, "I'm not going to weigh myself for 90 days." Or 6 months, something like that. Commit to Commit to Commit to Yeah. And here's what'll happen. You're going to hate it at first. You're going to be curious. Oh god, I just how much? I feel like I'm gaining weight.

Like, what's going But after about 30 days, you'll kind of stop thinking about it as much. And 60 days in, you're going to be like, "This is really freeing. This feels really freeing." But it's going to take a second. Now, the important thing though, Ashley, is the coach. The coach is going to walk you through this process. It's it's really like your best bet is to work with someone. Plus, you have a your question about building your business. Uh you one of the best ways to learn how to build a business in in personal training is to be mentored by mentor.

That's right. I mean, at the bare minimum, if you don't get the one-on-one coaching with one of our trainers, the muscle mommy group, with uh Nicole and with uh Karen that are leading that would be extremely valuable cuz there's many there's lots of women that are coming from a similar place as you inside that community. They meet once a week virtually with the ladies. And so if if you can't do a one-on-one situation, which I highly recommend, the next best thing in my opinion that we do is the Muscle Mommy group.

group. group. Uh that's led by Karen and Nicole. And Karen has also openly talked about she's struggled with this in the past herself and was a competitor. And so she can relate and a great person to talk to. And so if you haven't spoken to her or talked to her, that group is extremely valuable. valuable. valuable. Okay. Well, I mean, six pounds in 10 weeks, is that Yeah. Yeah. Yeah. Great. It's awesome for for someone like you. Yeah. you. Yeah. you. Yeah. We could have done 10 or 12.

Could have done 10 or 12. Okay. I struggle with knowing just like, is this fat? Is it muscle? Is doesn't matter. Listen, doesn't matter right now. It doesn't matter. I'll give you an answer, Ashley. Okay. You need to gain some body fat, too. But I know you don't want to hear that. Yeah. Yeah. Yeah. No. No. No. But to be to be healthy, you need to gain some body fat, too. It's not just muscle. muscle. muscle. Mhm. But I know I know you don't want to hear that.

hear that. hear that. And if you're if you're lifting weights and you're gaining weight like that, you're fine. Most of it's muscle. And even if Sal's point, even if a couple pounds of it was body fat, that's still good. It's good. It's the right direction. direction. direction. I've had female clients, Ashley, where we fixed their in order to fix their uh hormones, their health, we had to we had to gain body fat. They just did not have enough body fat on their bodies. And most women, if they're walking around in the teens, uh, consistently, especially if they have a background of eating disorder, uh, it's not enough.

Yeah. Yeah. Yeah. By the way, a a low 20s and fit is a great body fat percentage. Mhm. Mhm. Mhm. Yeah. I know. I listen to you guys constantly and so I hear this stuff all the time and it's like my husband tells me you just you need to do me you just you need to do it on yourself. Like what would you tell somebody else, you know, like Yeah, get a coach. So hard. Um for for like a workout program though is 40 plus. I mean fine.

That's right. Perfect. Yeah, 40 plus is good. Symmetry is good. Uh anabolic Uh anabolic Uh anabolic all the 15 models are good. 15 models will be good for you. All of it's good. Again, like this is where I want to be careful. This is not a mathematical equation for you. This is not a program issue. This is not a macro issue. That's not your challenge. It's like there there's nothing we're going to say programwise, diet-wise right now that is going to solve the challenge that you're having right now.

This is why we keep going back to the having a cut. You just need someone every week when you check in and go like, you're doing great. doing great. doing great. Love what I see. Love what's going on. Love what I hear. You're doing great. And then you can pour on to me. I don't like the way this and you say all those things and I'm like, hey, it's okay. You're you're doing great. You're doing great. That's it. Adam's girl voice is my my my Oh, I forget.

I piss some people off when I do this. Actually, I'll tell you what. If Let me sell this to you. Okay, here's what this will feel like later for you cuz you already love fitness, but it's not going to be stressful anymore. Yeah, Yeah, Yeah, it's going to be a really nice relationship. It's not going to feel like this thing that is kind of lording over you all day where you're counting and paying attention and wherever, you know, you're kind of moving always in this direction or thinking about it's going to feel stressless.

Mhm. Not stressful. And that is going to be so uh freeing for you. I do feel like I have to track food though in order to eat enough or if I'm wanting to get to the 2600 initially, initially, initially, I have to track protein. Protein is average. Protein would be the main thing I have. I have. I have. Yeah. If if your tendency is to undereat, then then yeah. Uh and and this is where you'll start, but eventually you'll end up in a place where you don't.

But yeah, I mean I I guess I've worked with clients like you and and we had to track because they if I just left let let them eat what you know how they felt. It's like I come in at 1,200 calories every day. So yeah. And so when do I get to a point where I can like cut and see the benefit? Like benefit? Like benefit? Like that's that's hard for us to answer. Uh well, you know, could be could be a couple months, could be a year, you know, it's hard to say.

It's hard to say. say. say. At some point you're gonna have to honest to God, Ashley, you're gonna have to let go. Your mindset might completely change and surprise you, too. Make peace with never cutting again. I'm not saying you're not going to cut, but if you keep thinking to yourself, I'm doing this so that I can cut later, you miss the point. We're not fixing it. We're not fixing the problem. the problem. the problem. It's not going to get better. So, the goal would be to be at 2600 calories for good.

Like, yes, the goal is definitely in high teens. The goal is to be able to get you a regular period to have you feeling good for you to feel free for you to feel like you're not having to check on things and weigh yourself all the time. You'll look amazing, too. The side effect of that's going to be you're going to look better than you've ever looked. ever looked. ever looked. Did you have to go part of the success story is I did have my period come back this month.

All right. All right. All right. Just simply bumping those calories. Yeah. Look at that. Look it off right away. That's a That's awesome. That's good news. See? Moving in the right direction. and you are moving in the right direction. Okay. Can I ask you something about 40 plus? plus? plus? Yeah. Yeah. Yeah. So, my husband and I were wondering about like the sprints and the steady steady state cardio. Like we question whether we're doing it right. We've chose running as the cardio just cuz that's the equipment that we have.

Um, do you like when you do the sprints, do you sprint and then like jump off the treadmill and just rest for a minute or do you walk or how how is that supposed to be done? So, let your heart rate come all the way back down. If that means jumping off of it or you can push it all the way back, you push it all the way back down to like a two and a half speed or something. something. something. The goal is the goal is to you're like intervals, right?

So you're getting after it really fast and just to spike the heart rate up and then you and every this is where everyone's going to be. This is why it's really hard to program something generically for the I cool down better with a slow walk. Yeah, real slow like a like that's why I said go back down to like two and a half walk walk walk and the time frame is less important. So it's like how long? The next question is normally how long do I do that for?

Well, it's until you feel your heart rate come all the way back down. You can have it might take a while. You right. Yeah, exactly. It might it might take you uh 2 might take it might take you uh 2 minutes, might take somebody else a minute and a half. might take your husband three minutes. Take me 10 minutes, minutes, minutes, right? Everybody's different. Um, so you that's I'm waiting to feel my heart rate come down. A generic way to do that without measuring heart rate time is like you should be able to have a conver you should be able to do walking on it next to your husband and he and you guys are having a full-blown conversation just like if you were walking outside.

Now my heart rate's down. Now I can go again. And then and then that that's how I'm doing it. And so less about the time, more about that feeling of spiking it all the way up and then letting it come all the way back down. Okay. Okay. Okay. And what would be the best program to follow after of 40 plus? Have you done symmetry yet? No. No. No. Oh, yeah. Do symmetry. Symmetry or any of the 15s? Yeah. Yeah. Yeah. I like all the 15s for her too right now.

now. now. Yep. Yep. Yep. Ashley, can I have someone call you? Yeah. Yeah. Yeah. Okay. I'll have I'll have somebody call you. you. you. Okay, cool. Okay, cool. Okay, cool. Yeah. Let's get you. All right, Ashley. Thanks, Ashley. Thanks, Ashley. Thanks, Ashley. You got it. Okay. Thank you, guys. You got it. All right. Got this. It's the the look of someone who heard what they're what they need to hear but doesn't want to the resistance the resistance the resistance just just just I get it. It's tough.

I forgot I forgot about the people that don't like the the my girl voice. Oh yeah. Oh yeah. Oh yeah. And if you come to me you know what I feel like uh that maybe maybe the audience hasn't heard me do it to a guy yet because uh I don't have to the guy when I'm if I have to repeat a dude I'll do the same thing. I'll do the same thing to a dude that I have to keep. You should do a girl voice for a dude just to mess with someone.

If you come to me, I can do like '8s bully. I will just to balance it out. So condescending. It's like calm calm the [ __ ] down. Calm the [ __ ] down. Relax. Relax. Relax. That's what he does his his other races. Wait till I hear that. Just kidding. Look, if you go ahead go ahead. ahead. ahead. No. What? No. What's tough is that uh I mean even at all the times I kept saying it to her, she kept asking program questions, scale questions. She needs a coach.

Yeah. Just that is not the problem here. The problem is not you just need coaches all the time. The pro the problem is not the the the math in this situation. It is not that whatsoever. It's not there's not an answer in a calorie amount. There's not an answer in a macro. There's not an answer in what program to run. This is literally the mental challenge. Yes. You've you've struggled with taking care of your body and being healthy and you've attached that to a look in the mirror and or the scale.

That's right. That's right. That's right. And it is ext and by the way extremely common. common. common. Y Y Y so and and and and there's like a spectrum of this. She I mean God bless her for coming on and being open enough to share that she's had this this eating disorder that she struggled with for 15 years. That that's that's one end of the spectrum. Most people fall somewhere on that line. Maybe they didn't have a full-blown disorder that they'll admit, but a lot of people are on that pathway of that this this this steers them.

Maybe they're not like crazy obsessive about it enough where they would say, "I have an eating disorder." But most people have attached their success and results so much to the scale and mirror, they're getting in their own way. So that's all she needs to get out of her own way. own way. own way. All right. I know you like that episode. If you did, check this one out. shredded, ripped, defined, singledigit body fat. body fat. body fat. Yes. Yes. Yes. You want to get there? Let's talk about it.

it. it. Difficult. And is it worth it? That's a follow-up question. follow-up question. follow-up question. Yeah. First off, we got to say, 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, women, women, add 10%. add 10%. add 10%. Yeah. Don't Yeah, exactly. Go you go up about