The Silent Muscle Loss Crisis Nobody Is Talking About | Mind Pump 2878

Key Takeaway

When losing fat, your #1 priority must be preserving muscle. Even pro bodybuilders on steroids lose significant muscle when cutting calories without proper protein and strength training. Aim for ~1g protein per pound of target body weight, do 2 full-body strength sessions weekly (not cardio circuits), and track strength gains—if you're getting weaker, you're losing muscle. This is especially critical for GLP-1 users, who can lose 35-40% of their weight loss from muscle if not careful.

Episode Overview

This episode tackles the silent muscle loss crisis that's being amplified by GLP-1 medications. The hosts explain why even people on powerful weight-loss drugs lose significant muscle mass (35-40% of total weight loss) and provide a practical framework for preserving muscle during fat loss through proper protein intake, strategic strength training, and avoiding excessive cardio.

Full Transcript

Transcript of The Silent Muscle Loss Crisis Nobody Is Talking About | Mind Pump 2878 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

All right, we're going to talk about a big problem that's happening right now. The muscle paradox. Why you're losing muscle while you're trying to lose fat. And we're going to talk about how you can fix this. Let's talk about it now. It's paradoxical. Does feel like this is going to be the theme for the next like uh 5 10 years with the rise of GLP1s. Totally like this is going to be an ongoing conversation. ongoing conversation. ongoing conversation. This is there is a silent Yep. muscle loss crisis.

that's happening. Now, I want to be clear, uh, this was a crisis before, too. It was just overshadowed by the obesity epidemic. Like, we referred to the to the to the poor health epidemic. It should have been renamed the poor health epidemic, but obesity is the the clear outward sign of it, right? It's easy to see when somebody's really overweight. Um, but really, uh, having too little muscle or too little strength or too little quality muscle was a big part of this problem. And you can see this uh in the data.

A significant percentage of people who get heart disease uh or cancer or chronic disease are not overweight. Now, the majority are overweight, but there's a significant percentage of people that are not overweight that get those problems as well, including diabetes. Significant to the point where you're talking about millions and millions and millions of people. And when you look at people who fall in the category of obese, what you also see alongside of it, much more often than not, vast majority of the time, is something called sarcopenia, which is low muscle mass and weakness.

Um, and I'll add to this, uh, a better predictor of all cause mortality than simply being overweight, because that's also a predictor, is how weak you are. It's actually one, it's actually a better predictor. So, this crisis has been happening for a while, but now it's going to amp the heck up because now what you have is a very powerful medical intervention the likes of which we've never seen, we've never seen anything as effective as a GLP to for weight loss. uh uh and what this causes if not handled appropriately is significant muscle loss to the tune of 40% 38 35 to 40% of the weight that people are losing right now this is almost half is coming from muscle.

So it's only going to amplify uh this problem even more. Well, it's interesting, too, because um there was a common thought that obesity or people that were obese actually had a little bit more lean muscle to be able to uh withhold this this body mass, which when they did those MRI scans, I mean, they started to show actually sarcopenia was pretty prevalent amongst a lot of like uh o overweight and and obese people as well in a society that um in a culture where activity and hard labor is the norm.

So let's think 100 years ago that might have been true. So if you were uh and this was unlikely back then, but let's say you were overweight, but you also worked a physical job, you probably did have more muscle because you were moving more more body weight. But today, um obesity is uh closely connected to being seditary. seditary. seditary. Yeah. Yeah. Yeah. So you're also eat you're not just eating poorly, eating poorly, eating poorly, but you're also very seditary. And we're all seditary like uh just as a you're not building muscle sitting here.

So yeah. So sarcopenia is right along with it. Uh in fact it's you can bet on it if you see if if you yourself are struggling with being obese or you pick a hundred people who fall in that category and then you test them with an MRI. Uh like Justin said uh what you're going to see is also low muscle mass. So it's actually both and and low muscle mass or weak muscles um contribute to all kinds of terrible oh lots of problems. Yes. In fact, an overweight or obese person who has good quality muscle who is strong has better uh mortality outcomes than someone who is underweight uh with low muscle mass.

So, just to go to show you how big of a a problem this is or how much it contributes to to poor health. health. health. What percentage of GLP1 users do you guys think um are aware of this? Like I I believe that they fall in like two categories. the GLP1 users, you are either completely naive to this and you just you're and you're fixated on the weight and and not very aware that as you lose this weight, you're probably lo losing just as much muscle.

And then I find there's and it seems that this is a rising group of G are aware of it because there's a lot of people like ourselves that are kind of screaming this from the rooftop that are aware of it that are excited for reat or already getting it on the gray market because of the what it says about building muscle. Yeah. Muscle preservation and even building muscle in a calorie deficit. And so they think it's going to be this miracle drug that's going to solve this problem that we're talking about right now.

the phase three trials on reddatride actually showed more muscle loss um than tzepide. Uh really? really? really? Yes. And now now here's why. Um and so without getting too deep in the weeds because people get confused over this um and I often hear peptide you know social media influencers communicate this uh it these GLPs do increase or improve insulin sensitivity through their mechanisms. And insulin sensitivity is good for muscle preservation. But here's what happens. Redatide is so much more powerful powerful powerful uh of a appetite suppressor and it also has a a metabolic boosting effect, a slight one um that these people are just in a larger deficit.

So I don't care I don't care uh how many signals you send your body to preserve muscle from a chemical standpoint. If your calories are super low and you're not strength training material, material, material, you're going to lose a ton of muscle. That's just what happens. and you'll lose bone mass. Uh, which is what's going to happen. But I think what's happening, Adam, is people are blinded because they see the scale moving down and they're being encouraged by their health care practitioner that keep going, keep going, keep going, we're moving in the right direction.

Yeah, that's I think there's two that's why I said I think there's really two camps here. Um, I think there's the there's the naive person who's probably just taking advice from their medical practitioner who's like, "Awesome, we're down another 10. Keep it going." or the plateau hits, hey, ramp up the dose. You know, I think that's uh definitely one GLP1 user, but and and of course, I'm in a different circle of people that I think are a little more aware and privy to peptides, but I've been sharing recently with how surprised I am with the amount of like average people around me that are talking about GLP-1s.

And right now, the big conversation is Rea. I mean, everybody is just hyped on it because it because it because you can build muscle and you and you don't lose muscle. Like so they they have this idea that this new GLP1 is going to save them from all this muscle loss and it's just like I don't think people and and I understand what the original studies came out and showed it was wow this is so crazy that it's it's helping that and it's but if you're still in a massive calorie deficit like you said it doesn't matter.

matter. matter. No Doug if you could pull up phase three trial read a true tide muscle loss let's get the exact number. So uh when did this come? So because the last time I had heard huh this was a phase three trial in humans. So through the mechanisms and through some other ways they were like this might be more this should be more muscle preserving. preserving. preserving. Uh but it's not that easy. It's not that easy to easy to easy to No. This is why Okay.

So remember when remember when the first the first stuff came out and it obviously it was in in probably what chimps when they did it originally? originally? originally? Uh animals and Yes. and and also the mechanisms because they're looking at the receptors that it's attaching to and it should do this and it should do that kind of thing. So, I remember when we first saw that we were like, whoa, this is crazy that it's it's showing this in the studies, right? And so, now you're saying that they've done more stuff on the on it with humans and it's not as promising as what the original thought was.

So, what they're looking at is the ratio of fat to muscle, but you're also looking at more total weight loss and so more muscle loss. So the ratio is great, but it doesn't matter if you're losing more muscle. more muscle. more muscle. It's a it's so by the way when we say GLP1 uh what we're really referring to are the the the first phase of GLPS uh some glutide then you had GLP2s which acted on two receptors and redutide is a GLP3 which acts on three receptors.

Um, but again, I think that this muscle loss crisis was already there, but it's getting worse because now you're getting people who are using these very powerful peptides and not the first consideration, the number one consideration consideration consideration uh when it comes to weight loss or fat loss uh is muscle preservation. That's the most important thing to consider when you're losing body fat. Yes. Because muscle loss sabotages fat loss. Muscle loss sabotages health. It sabotages hormone health. It sabotages quality of life. And it will happen predictably predictably predictably when you're in a calorie deficit unless you take all the precautions.

So to keep muscle. So if you're trying to lose weight, the number one thing you need to focus on perhaps number two, maybe number one is how do I do this sustainably, but number one in terms of physiologically and and the steps like how do I keep muscle while losing this body fat? Because if you lose muscle, your your metabolic adaptation moves faster downward, meaning you're going to make it so that it's harder for you to maintain the the weight loss. you're going to lose strength, lose mobility, become more frail, insulin sensitivity gets worse because you just have less muscle.

Um, and you potentially and oftentimes do hit a plateau that will require you to drop your calories even lower. lower. lower. Yeah. Yeah. Yeah. And now you're you're you're living on very little calories and nutrients. Um, which makes stress harder to handle. You know, when your calories are really low, this is this is one of the ways that you get your body helps and handles itself with stress is it's got nutrients. you got really low calories, you handle poor sleep worse, you handle exercise worse, you handle all stress situations worse, libido drops, um quality of life drops.

But again, I think a lot of people ignore this because they see the scale move moving down and and you're hearing reports of this, by the way. People are saying things and you see that, oh, it killed my libido. That's not what killed your libido. What killed your libido under calorie under calorie under calorie way too low. Yeah. back to the um the educated user like the the GLP-1 type users are they under the impression like this Reddit 2 tri like they're they're they don't need to address like the training aspect the protein like it's still going to just save their muscle just by taking the chemical.

What I think has happened is that uh again I think there we have a very clear divide in the GLP1 user GLP1 2 or three users right is that you have people that are you know obese going straight to the doctor doctors giving them their prescription all their monitoring really is they're they're monitoring their blood markers and seeing things like cholesterol blood pressure go down they're monitoring their scale weight and so long as all those are going down it's a thumbs up keep going nobody's monitoring strength right we just ramp up And if if they hit a plateau, it's double the dose up and just keep and so there's definitely that group of people.

And I'm not sure what that percentage is. That's why I asked you guys speculative, right? I I would have assumed that it was a larger percentage originally, but just from personal experience in the circles that I've been around and I've been sharing with you guys like how crazy it is that how many people just average people are talking about that are selling it on the side now. Uh I think they have heard fitness people like us talking about hey you got to be really careful in these GLP1s.

People are losing tons of muscle and now there's this big talk about reetta. Reetta is the one that keeps the muscle. Yeah. Keeps muscle and you lose the fat. That's what's so like so there's this hype around just how amazing it is in comparison comparison comparison and I don't think they realize just how closely similar they really are. I mean that anybody who's experienced uh semiglutide to trace to reetta it's they're all very very similar what the the mechanism at which they they they work right they they crush the appetite and they make you eat less they quiet the noise and yes they've gotten better uh at like maybe preserving a little bit the percentage of muscle but you're still if you're going to eat a th00and 200,000 calorie deficits every single day and not strength train properly ly and not hit protein intake, you're going to lose.

to lose. to lose. You're going to lose Yeah. a ton of muscle physiologically. Yeah. It's impossible. I'll go extreme. I'll I'll paint an extreme scenario that happens all the time. Do you know who else loses muscle in a severe calorie deficit? And we see this all the time. Pro bodybuilders. These are people, men and women, with first off, genetics that build muscle like you wouldn't believe. Okay? These are the equivalent of seven foot tall people. That's how rare their muscle building genetics are. On top of it, they take copious anabolic hormones.

Yeah. Yeah. Yeah. Steroids and testosterone and growth hormone. Uh they'll take steroids that are designed for cattle uh that are banned for human use that are so powerful they could cause psychiatric conditions like trenolone. Very powerful. 500 times stronger on the anabolic and androgenic uh um markers than testosterone for example. They're on these crazy drugs. They've got crazy insane genetics. They hit protein, but they're in a calorie deficit pre-contest. And guess what happens to them? They lose muscle, too. Yeah. Yeah. Yeah. So, you're telling me Mrs.

Johnson who's on red tide, who is just eating way less, who's not doing any of those things, things, things, oh, the red is going to keep my muscle. Not going to happen. The data shows it. So, and by and and by the way, this isn't just true for people who are on This is problematic, dude. This is not a pro. This is not just an issue for people on GLPs. By the way, I want to be clear. The GLPs are not causing the muscle. No, this was a pro.

Okay, we've been saying since day one on this podcast that one of the number one issues I had with all of my clients was undereating protein. protein. protein. That's right. That's right. That's right. And not proper strength training and overabusing cardio. That's like that's been that's been around forever. That's right. right. right. Way before these GLP1s got popular, that was already a problem. So, you now take that and you add this new drug that makes them eat even less. All this false confidence. Yes. Yep. 100%.

So, so this is a problem anytime uh that somebody goes in a subcalorie diet to lose body fat. So, this is the number one thing you need to manage is muscle. And there's a few things, Adam just mentioned them, so we'll break them down a little bit. Number one is inadequate protein intake. So, when you look at the data on uh subcalorie subcalorie subcalorie diets or what are called calorie deficit diets, in other words, you're eating less calories than you're burning, right? because you're trying to lose body fat when protein is high.

And when I say high, I don't mean what the RDA considers high. What I mean is what uh what fitness coaches and what the data shows as being high. The upper limit of where you're going to get benefit, which is closer to a gram of protein per pound of target body weight. So, it's way more than what you would read the RDA saying as being high. Okay? Now, I'm overshooting it a little bit, but in in coaching c circles, it's just even more beneficial. But the data will show it's closer to that.

It's like 08 gram per pound of target body weight or something like that. So 1 g per pound of target body weight. What the data shows when you look in those at those areas is even without strength training, it has a muscle preserving effect. When you add strength training, it's even more powerful. So, inadequate protein intake as defined by not hitting these super high targets that we're talking about is a you're essentially shooting yourself in the foot and you're going to make muscle loss uh much more uh prevalent with your weight loss journey.

The second thing is poor strength training or resistance training programming. So, I think a lot of people know by now if they want to keep muscle, especially if they want to build muscle, they need to do strength training. But I don't think a lot of people know what that looks like. No, especially in a calorie calorie defic because appropriate strength training is important here too. Not just oh like oh I do the right movements the right movements with overapplied intensity and volume um it can be just as detrimental.

You're not going to die. And I think that's the part that's really screwing a lot of people is they they're like I'm still pushing in the gym doing my thing. It's just like yeah but you're doing way too much for how little you're feeding yourself. You're really exacerbating the problem. That's right. So, the first problem I see with poor resistance training programming is that people think if you use a dumbbell or a barbell or machines, it automatically qualifies as strength training. That's not strength training. Not necessarily.

It's the rest periods that make it strength training. So, if I use dumbbells, barbells, and machines in a way that looks like cardio. If I'm doing circuits, if I'm doing exercise after exercise after exercise with no rest to try to sweat, to try to get out of breath, then I'm essentially uh I might as well be running on a treadmill. uh I'm not doing strength training. Strength training that builds muscle or that preserves muscle is known as traditional resistance training or strength training. I do a set maybe 8 to 10 reps relatively high intensity.

Then I rest for two to four minutes and then I do another set. And then to what Adam's saying, uh it's really important to consider your ability to recover and adapt. And that consideration is even more important when your calories are low. Mhm. low. Mhm. low. Mhm. So if if I have a tendency to overdo it at 3,000 calories, my tendency to overdo it multiplies when I go down to 1500 calories because I have just less nutrients, less food, less calories, less calories, less calories, less recovery agents to recover.

So strength training needs to be appropriate. And what it typically looks like with somebody who's in a subcalorie diet is less. Yeah. Than what it looks like when somebody is in a maintenance caloric diet or uh or a a diet where they're trying to b build. You brought up uh the bodybuilders and the copious amount of drugs they're taking and their genetics and their you know training. This was uh this was common with them. Uh I remember watching uh and and you would see them lose muscle muscle muscle is they would ramp up intensity as they get into these severe calorie deficits for 6 to 8 weeks going into showtime.

Sometimes 12 to 16 weeks. Yeah. And so and and what what ends up happening and the average person doesn't know any better because they see somebody who just gets shredded and they get up on stage and they have abs. Oh my god, they look amazing. But they lost 10 pounds of muscle. Yeah, but I'm I'm behind the scenes with a lot of these cuz they're my peers and we're all checking body fat and doing DEXA scans and we're monitoring how much lean body mass we have going into this and out and they're showing up every time to the stage with the same amount of lean body mass or less than they did on the previous show.

They just they go through this off season of bulking up 30 40 pounds and trying to build to go this crazy cut to show up this exactly the same as what they were at the last one. And why that is is because they go on these severe cuts and they also ramp up intensity and training. And you're talking about people that others would look at and go like, "Oh, they know what they're doing. They got good form, technique, they're training, they're strength training, they're doing all the right things." right things." right things." But that's just and they're on all those drugs and yet still happens to them.

So again, using your point, it's an extreme analogy, but it just shows. shows. shows. Yeah, exactly. That's the point of bringing this up bringing this point of bringing this up is not uh to to lose the audience and go like, "Well, I'm not a pro bodybuilder. I'm not taking drugs. Why am I? No, it's an extreme analogy of even these people with great genetics, taking all the drugs, know how to resistance train, lose muscle, lose muscle, lose muscle, still do this inappropriately by ramping up intensity while being in a calorie deficit, while doing cardio and and low cal.

It's like is a recipe for losing muscle. That's right. And you bet your ass if you're just, you know, Jane or Joe on a GLP1 and you're not taking all those drugs and you're not a genetic freak and you're doing those things, you will. and you'll lose just as much as you lose fat, which puts you in a in a worse situation than when you were 40 pounds overweight, overweight, overweight, 100%. So, what strength training would typically look like in a subcalorie diet for the average person, uh, is not every day hitting the gym, hammering myself, it's traditional strength training, probably two full body workouts a week or one to two exercises every single day.

this is probably what would be appropriate for this individual and to carefully manage intensity. And how do you know if this is going the right way? You're getting stronger. It's the best measure of moving in the right direction is I'm actually getting stronger at the very least maintaining. If you get weaker, you're going the opposite direction opposite direction opposite direction because you're you'll almost certainly get weaker. Most people get weaker. You start cutting you start cutting and reducing calories and losing lots of weight. Most people see a significant drop in strength.

And so bare minimum you should be maintaining. And if you're doing a really good job, you're getting a little stronger. Yeah. You found a way to get stronger during this, which means you probably have a really good balance. Now, the last uh big issue is improper uh exercise focus, in particular, cardio focus. So there all different versions or forms of exercise have specific types of value. In the case of weight loss, the number one consideration is preserving muscle. The only form of exercise you should focus on or the one that does that is strength training.

All the other ones don't do this. In fact, all the other ones may actually contribute to the muscle loss in particular cardiovascular focus. Now, the problem is is cardio has been labeled incorrectly as the fat loss form of exercise. By the way, we have studies that compare strength training to cardio in a lowc calorie diet, head-to-head. And guess which one wins at pure fat loss? Strength training. So strength training is properly should properly be labeled not just as the form of exercise to build muscle but also as the best form of exercise for pure fat loss.

So your focus should be strength training. It should not be on other forms of exercise and definitely not on cardio. And if you're in a low calorie diet uh and you're on a GLP in particular or you're just eating really low calories and you have limited recovery, limited ability to handle counterproductive, don't throw a bunch of forms of exercise at yourself. focus on strength training, don't worry about the rest. Cardio outside volume cardio outside of the health benefits that it provides and utilizing it for body composition, the main value of it is to create a a deficit.

And if you're already using a GLP-1 to create a massive deficit, it it's it's you don't want to do that. You don't want to create an even bigger deficit because the bigger the deficit does not mean the faster or the more fat you lose. So the more weight you lose and it's muscle. muscle. muscle. That's right. And there's there's a there's an amount of fat that your body is going to allow you to utilize and to lose at a certain rate. And genetically, it's different from every person, but creating a bigger deficit and ramping up cardio and expenditure is not going to accelerate the fat loss.

What it'll end up doing is accelerating the muscle loss. And so, yes, cardio is a great tool for health and heart health, but in the game of body composition, the only thing that it serves is creating a deficit. And when you're on a GLP1, you're already creating that deficit through food. And it's not sending a signal to maintain. Absolutely. It's opposite. It's catabolic. catabolic. catabolic. That's right. I I predict over the last the next excuse me decade or two. So the next 10 to 20 years that the conversation is going to shift from the obesity epidemic to the muscle loss epidemic.

And you're going to see this muscle in the future. So I'm just encouraging people right now, do this the right way. Uh because otherwise you're going to, you know, rob Peter to pay. I I do want to make it clear though and I'll do my best every time we go on these rants with this is this isn't um this isn't us like railing on GLP ones. Yeah, we're not shaming or not changing because there with a coach they're amazing. they're amazing. they're amazing. I mean it's it's unbelievable if you do it right with a good if you do it right with a good coach who understands this and coaches you through this game changer.

Yeah. If you do this without a coach, you're going to run into the problems we just just just somebody who understands everything that we communicated we communicated we communicated that has struggled with obesity most of their life and utilizes a GLP1 with a coach that helps them through this process. process. process. This can be what's what's our link for our coaches, Doug? We have coaches here that have been specifically trained to work with people on GLPs. Um, and it's very limited, which is why we don't ever point people in this direction.

Um, but what's the link that people uh, if you go to mindpump personalraining.com, you can request to talk to to a coach or whatever. All right. Um, I got to tell you guys about something very interesting about testosterone in both men and women, but this is especially true for women that I I I guess I kind of knew was true, but I didn't really think about it uh, until I had a conversation with our friend uh, Dr. Fitz. Dr. Fitzgerald. Oh, yeah. Uhhuh. So, typically when a woman's testosterone goes up, either through hormone um therapy or just naturally, you'll typically see an increase in libido, right?

That's testosterone helps with libido. It also helps with muscle and all that stuff. Yeah. Yeah. Yeah. But, and I knew this, I just didn't really think about it. It's a U-shaped curve. If testosterone in women gets too high, it kills her libido. Hm. But it, by the way, this will happen with men, too, because it throws everything off and you just feel like crap. And so I looked up and so we were talking about this and I looked up the data on women who naturally have high testosterone, like women with uh PCOS where they just produce more testosterone than they should, they typically suffer from lower libido.

So it's not like this straight shot. So when I was talking to her, she's like interesting. interesting. interesting. She's like, there's a sweet spot for testosterone for women for all of the benefits. If we overshoot it, Yeah. Yeah. Yeah. they'll feel worse. They won't have higher libido. It often times they'll go down and they'll feel like garbage. Oh, I imagine that same that same thing applies for men, too. It does. It does. Yeah. I mean, so this is just you'll hear bodybuilders, they'll be on high doses of gear and they'll lose I mean this is this is anecdotal, but and I and I wonder if this is the mechanism in which this this is happening.

happening. happening. So, uh many times in the last uh you know, [ __ ] it's been at least seven seven eight years, right? Right before Max, um I utilize HCG. Oh, right. On and off. Like uh like it was like when we were trying to get pregnant, I was very consistent with it. Sperm production. Sperm production. Sperm production. And so the point of me sharing this is that over the last seven, eight years, there's been many times where I've been consistent for months, then off for months, consistent for months.

And so I've I've and there is a direct correlation to my sex drive and libido to when I'm taking hCG. It definitely kicks up the something naturally that I wasn't that has probably been suppressed a little bit. Even though you're on testosterone also, you already have. Yeah, exactly. So, it's like uh and I I I feel great on testosterone like I think I would consider it normal libido. I feel fine like we have our our sex all the things like that is the frequency seems some all of a sudden I'll take start taking HCG and I haven't been on one and I can feel a significant ramp up in libido and it's it's very clear because I've done it enough times that it's just like like clockwork the next day after I I take a a shot of of the hCG I feel feel it right away.

It's not the uptick too of like estrogen because that will ramp up with higher testosterone in men. That could be part of the reason. Part of it. Yeah. Part of the reason is estrogen, but there's also uh well, what is it with the hCG that's doing? Because it's producing more. There's a downstream effect. It's not just boosting testosterone. There other hormones along with it that start to boost. So, it probably a more of a hormone balancing thing. Yeah. Yeah. Yeah. And that's the thing with hormones.

More isn't better. isn't better. isn't better. Well, kicks up your your sperm count, doesn't it? doesn't it? doesn't it? It does, but so it's simulating hCG acts like luteinizing hormone. Uh, and then that boosts testosterone. But I think there's other down there's other hormones that it could also increase things like that. Well, it just seems logical that if my body all sudden naturally starts producing more sperm that it seems that makes sense, right? Makes sense. But there's some there's some mechanisms that are happening. Right. Right.

Like I don't know the I don't know how to to to explain that more scientifically, but it just seems logical to me that if all a sudden my body says, "Hey, let's start producing more sperm." That my body would also say like, "Hey, we should have more sex or try and reproduce." Right? It just seems it's interesting to me too cuz I I know people right I know being in the space for as long as I have. We all know guys uh that have been on lots of anabolics high high hormones um you know anabolic steroids plus high doses of testosterone e either bodybuilders or gym rats or whatever.

And one of the more common things you'll hear from them you'll also hear super high libido but then you'll also hear I lose I have no libido like it crushed my libido. Yeah. and you'll test their blood and be like, "Dude, you got the testosterone of like five horses." And yet your your So, it's like this U-shaped effect when it comes to uh I think all hormones. So, it's like more is not better. There is a sweet spot. I mean, it seems to me Justin's point, because I agree, the the rise of testosterone naturally brings up.

So, estrogen coming up, sperm count going down would make me think that that would directly affect libido. And then the the other opposite is true. If you kept estrogen at bay and you increased sperm count, I would think libido would just drive up. drive up. drive up. I think so as well. But it is interesting like I said like you look at like with women I I I went deep into this over the weekend because I was like oh my gosh that's cuz I'm like oh more testosterone is going to make I think I assume that.

assume that. assume that. Yeah. Yeah. Yeah. But I looked up this data. I'm like oh my god it's common among because women who have PCOS often times will produce tons of testosterone. They start to get like all these masculinizing effects. Yeah. And one of the their complaints is uh low libido even though the testosterone is like triple Yeah. what it should be. I know. Interesting, right? Interesting, right? Interesting, right? Yeah. That is that is interesting. Anyway, I'm uh um just started kind of preparing for the the talk I'll be doing at the world uh peptide congress.

Yeah, it's coming that direction you're going to go. Yeah, just a couple weeks out. Yeah, we're we're we're right around the corner from that. I was talking to my friend about it because I invited my friend to come. So what for people aren't familiar the world world peptide congress this is like the the the best like the this is like the the the best gathering of uh researchers and health practitioners uh and a lot of the talks and conversations and education is going to be centered around health but then you know um you know if we go down a little more granular peptide science so like you want to learn uh like what's cutting edge with peptides how to use them how to administer them if you're a practitioner like this is the place to be.

Uh Dr. seeds puts it together. He's like the world's premier authority on peptides. I think think think I would think this this has got to be the the largest in the world. It's the largest and it's the it's like this is where you want to go. This is like the medical you got the research and literature and and data. This isn't like this isn't like influencers. No, dude. This I feel like fish out of water when we're there. I feel we are the bros. We're representing the We're the bros.

We're representing the bros. bros. bros. Yeah. Yeah. 100%. Like you guys are the smartest bros. It's mostly all doctors and scientists that are there. That's pretty much going to get you lab coat. Well, I was talking to my my friend about this cuz I invited my friend to come cuz his wife is a um she's a doctor and she started a private practice and she's going to start using peptides and stuff. I'm like, "Oh, you should totally come and make it." But he was asking me, so my his her husband, my friend, uh is a pastor and he's just a great public speaker.

If you're a p I think I think pastors are the best public speakers. Yeah. They the most practice. They just practice all the time. you're talking to a large, you know, group of people, you know, every week, multiple times, three times on Sunday, another time on Wednesday or whatever, like every week, you know, it was just super practiced. So, I was talking to him and asking him his advice and stuff like that. And he's like, "Oh, you should be totally comfortable, right? You do this." And I'm like, "So different." Yeah, it is different.

Talking on a camera, I have no, you guys know I I'm comfortable. I was comfortable early on. No big deal. Put me in front of a a group, a large group of people. I get nervous, dude. Is that the evolution of Sal speeches? Is going to be like very like a reverend when he gets up there. No. And so let ME TELL YOU ABOUT YOU ABOUT YOU ABOUT That's not my style. Listen up here all you fat people. Fire and brimstone. and brimstone. and brimstone. I'm here to save you.

Save you from your transgressions. transgressions. transgressions. No, dude. No, dude. No, dude. No, but I love it. That would be hilarious. hilarious. hilarious. But I do. Dude, I get nervous. It's so funny. I like throw some passion in there. You don't You definitely don't come off like you are. I feel like I can tell like you ever you ever watch when some people do speeches or shows or stand up or and you get nervous for them because you can feel their nervous energy. You don't put any of that on.

Well, I appreciate that. I can hide it pretty well, I think. But yeah, I got a little So, I think what I'm going to talk about I'm I'm not I'm going to stick to my wheelhouse. I'm not going to get up and speak to a bunch of doctors about peptides. Yeah. Yeah. Yeah. Yeah. Let me teach you about stuff that you know more than I do. I'm gonna uh talk about you know my expertise which is uh how you can coach because all these practitioners use peptides but they t they use them in a longevity typically longevity clinics okay okay okay and so and they're they're very forward thinking so the these are good these are typically practitioners typically practitioners typically practitioners that are using peptides but also helping uh advise and coach on lifestyle so because they know that they know there there's that there and there's also those practitioners that I think they're aware of what's going on with the muscle loss and they want to learn that's right that's right that's right and they want They they they they are not experts in the fitness strength training side and so so what I think is going to be really that's why you become so popular at that thing and why he wants you to be one of the main speakers.

Well, you know what it is, dude? Cuz I was thinking about this. This will be the third time and I've heard I've heard some of their talks. They've got brilliant speakers uh that that go there, there, there, but a lot of them come from uh a data medical literature standpoint, working in clinics and um and there's a coaching standpoint that I think is so important to communicate communicate communicate because there's what the literature says and then there's what how this works in real life. real life.

real life. Well, there you'll hear them. I've heard them communicate it before and it's like and they'll say the same stuff like uh Yeah. And so make sure you just hit your protein and do it's just like it's like how do you coach do that? Yeah, exactly. It's just like but we know the average person struggles with that. You throw that person on and it's like you know how difficult that is for that person or they'll say things like and you need a strength train. It's just like well the proper amount is important and like so I think a lot of them understand from a scientific standpoint what they're supposed to do.

I think the coaching coaching coaching application of it yeah really need help and people is what you you bring to that. that. that. Yeah. So that's what I'm going to focus on uh talking about while I'm up there and so that's good. Yeah, it'll be cool. And I'm speaking if any if anyone listening is going to attend. I'm at 10:30 on Saturday. Saturday. Okay. Saturday. Okay. Saturday. Okay. Is the day that I'll be What's the name of the place where it's actually at? actually at? actually at?

It's at the Built Bill, Arizona. They rented like a like I know that he outgrew the Vegas halls which is was huge already. Like we were last well we were in the Bellagio, the Venetian last year. I don't remember which one we were. I think I think I think this is in Arizona. I think am I saying it right? Is it the Belmore? I believe it's the Builtmore. Yeah. Let me I'm just looking that up right now. Thanks. Thanks, Doug. So anyway, it'll be it'll be a good time.

It's I'll I'll enjoy I I enjoy it afterwards, but when I like the day leading up to it, I mean, I get So, do you get uh after do you have an adrenaline rush? Do you get like a a high from it? Um I I feel uh if you guys like So now I'm going to put a little too much out there because now I'm put pressure on you guys. When you guys tell me I did a good job, I feel very good cuz I actually want it.

It's I want to do a good job for you guys more than I do for the rest. So going to [ __ ] with you. So we have to be honest. I know. I say, bro, that was bad, dude. That was really What about if we heckle you in the audience? I thought that helped that one time. time. time. It did. It does. If you guys Yeah. Listen to me up. You know what's going to be cool about this time is Jessica's coming, so she'll be able to watch.

So, she hasn't seen me do a talk. Does that make you more or less nervous? Oh. Uh, not more nervous. I feel uh more confident, I think, cuz I want my wife to see to see to see do my thing, you know. And she saw me once speak publicly, and it was when I did the thing here in front of all the trainers. Oh, yeah. Oh, yeah. Oh, yeah. And I'm She'd be so mad. I said this after I was done. She walked up to me, whispered in my ear, and she's like, "You just turned me on so much." So, So, So, oh, now we know why he's wearing that.

There's a real motivation. Belt, your wife can see you, do something. something. something. I would agree with that. I think I think like I think of moments where I've had Katrina like it makes me Oh, let me let me guess when you're negotiating a big deal, bro. I feel like that about you when you're you're you're I look at massage. Yeah. I look at you and I'm like, I'm kind of turned on this guy's stupid. Damn, bro. He's I can't even believe we negotiated that. negotiated that.

negotiated that. Yeah, I know. I think you would think that you would be maybe more nervous, but I I think you're right. I think there's something about having your partner there that makes you feel, you know, more confident. 100%. 100%. 100%. Yes. And it is the Builtmore. It is the Builtmore. Okay. That'll be That'll be fun. It's going to be a good time. time. time. Yeah. You know, we were talking about protein earlier. Um and I just because people will often say, "Well, how do I hit that?" Protein powder is typically what people will use.

But, uh, the Paleo Valley meat sticks are a really, really easy and delicious way to help hit. I feel like we haven't talked about it. It's like the best snack that I I always go for. go for. go for. What are they Are they eight grams of protein? protein? protein? They're eight each. Eight each. So, I So, I I'll typically eat three a day. Yeah. Say two or three. I'll have them. So, that's like, you know, that's like 27 30 grams of protein. Just my lunch is delayed.

It's like, oh my god. Saves me. They're better. They're better than I'm going to say by any beef jerk by far. It's because it's fermented. So, it's it's kind of broken down already and it's it's like not dry. It tastes it's delicious. Even when I'm in a in a pinch and I have to pull it cuz I think beef jerky for as long as all of us have been trainers has been a a gas station snack, right? And uh forever that's been like if I'm on a long drive and I don't have anything, I'll pull in a gas station real quick and grab some beef jerky or a protein bar or something.

And man, the I it's Paleo Valley's beef jerky has ruined the other beef jerky for me by far. It's not even close. This is why we signed with them. It was their meat sticks. Yeah, Yeah, Yeah, we we tasted and we're like, "Yeah." But it's an easy way to boost your protein. So, if you eat your meal and you want to add another eight gram or 16 g, eat a couple meat sticks. And they have long shelf life because they're in a package. So, you can store them.

And they're good for kids, too. I love giving stuff like that to my kids. Yeah. Yeah. I I'm I'm so excited to see uh as my son grows up because it's such a different house with food with food in particular. You know, it's funny. I don't know if I've shared this with you guys and I just he got the Nora virus, right? So, boy, that like ran through our house really. I'm so So, by the way, you got nothing. I know. I know. I know. So contagious.

You came out with nothing. nothing. nothing. I I I I was lowkey like he's going to get it. Like he's going to get nothing. you I said like I Katrina and I were getting into it while we were up in Reno because I'm like we're this is going to run through all of us and I'm not and like I'm not going to be able to drive us home like like we have to go now. It was like a a fight because she's like I'm not driving with my son like this.

There's no way we're taking him in the car. He can't hold any down. I'm like as soon as he shows that he can hold something down for 4 hours and not throw up or, you know, go to the bathroom. I'm like we're going. We have to. Cuz my sister would like she first he got it really bad. Then I watched my sister start to come down and I'm like, it's we're in this little house. It's only a matter of time before I get it. God, God, God, I'm like the only person I thought actually might survive was Katrina, but she got it.

That was a That's the worst I've seen her since Mexico. Um, but I tell you, I swear up and down by the the sauna training. I I have again, you talk about things that I've been really consistent and inconsistent. and inconsistent. and inconsistent. You're like daily. Oh, every day. Every day I do. And I was explaining this to Katrina and maybe you can explain the science better because uh she was she was getting in with me and she doesn't like it as hot as I like it.

So she got in and she she didn't tell me. She turned it down and I'm sitting there. I was like, "Man, I this why is this not did you turn this on off?" She goes, "Yeah, you keep it way too hot." I said, "Honey, you have to work your way up. You can't just keep it the same thing." She goes, "Why? I I don't get the benefits from it." I'm like, "Think of it like this. It's like you're using 5 lb dumbbells all the time. You get some benefits from that.

Like if you didn't strength train at all and you use 5 lb dumbbells, like you you'll build a little bit of muscle and then you're going to stay the same. But if you want to get that immune system to get stronger and better, we got you got to push it up and got you got to push it up and adapt and just go slowly like that. So I was trying to explain that to her that that's like if you just do a little bit and you do it like real easy and your body and you're comfortable and you do get better at tolerating it.

You do. Oh, I've like when So when I first started it like 180 was like whoa. Which is hot. Yeah, it was hot. Because the gym I go to, they'll they'll it'll be between 160 to 200. I don't know how the hell they determine that. There's a big difference. difference. difference. Oh, huge. Oh, huge. Oh, huge. Like 160 I chill, man. 200 I'm like, whoa, dude. whoa, dude. whoa, dude. So, I I'm at I started at 180. So, I'm pushing 230 now. 230? 230? 230? Oh, yeah.

230 is hard. Is that the highest it goes? Yeah, 230 is where it peaks. I don't think I've ever been. But I worked at that. It was 180 to 190 and then 200. Then I got to the point where like I can sit in there at 200 like no problem. And now 230 cooks me. 2:30 I'm like at the 20 minute mark I'm like I get out I'm like that was tough dang dang dang but I I can I can do that and I've explained to her that that just like lifting weights like the body will adapt and then you'll and I said you don't you don't need to go from zero to 230 right out the gates.

I'm like but try and make it challenging you she wants it to be like so relaxing. She's like I could hang out here for an hour. I was like no you're like it's just like the strength training thing. And I explained that to her but anyways I've I've been very systematic and consistent literally every night. I don't miss. That's my routine. And I've worked up to where I'm 20 minutes over over 220. I'm not super familiar with sauna use and immune system. Maybe Doug, you there has to be.

Oh, I already I went down the rabbit hole because I'm so it's 100% immune boosting. That's boosting. That's boosting. That's so it it so it makes sense because uh when you get a fever, your body temperature goes up and part of that is your immune system kicking up. Yeah. So I'm wondering if it simulates it's a mild hermetic stressor triggering an artificial fever state immune system. So the intense heat mobilizes frontline defenses temporarily increasing circulating white blood cells and promoting the production of protective heat shock proteins.

Okay. Yeah. Yeah. Yeah. So you're doing like an artificial fever every night. every night. every night. Yeah. Wow. Yeah. Wow. Yeah. Wow. And I and I think that this is what and I've when I've been when I like you we've all talked about this before how weak my immune system is. I have a very weak immune system and if someone gets I hear one of you coffee I'm like I'm next you know it's just it's I'm done and the only times that I haven't been done is when I'm really consistent with this when I'm really really good about about doing it and I I'm like that every Katrina's had a couple of our her friends that caught the norvice iris and she's like it wrecked everybody's whole family everybody that they know that have had it and they're like Adam didn't get sick and I'm like no and I was and I swear where it was at.

They're reporting it as like flying through Northern California. Doug, did you did you know that? Look up stomach bug Northern California. Click on um news articles. They're like writing articles about it cuz I guess it's like flying through our area. I I haven't seen I do not want it. It's the worst. I It doesn't It's It takes a lot for me to I don't And I obviously I don't let Katrina see this or feel this from me, but I was scared for Max like that. There there there came a point where like you like he's like non-responsive and like you know what I'm saying?

And seeing him that that that out of it and sick and like and then knowing that like I should take him to the hospital and I'm like oh my god I'm going to take him to the hospital and they're going to put an IV in them and that's going to be traumatic like oh being on the fence. Look how they test it. They test the the wastewater data. So they test it for the stomach viruses and it says that there's a a high amount in San Jose, Fremont, San Francisco, Redwood City, and PaloAlto right now.

Oh our whole area. Yeah. Oh, awesome. So, it's like a whole wave of Wa, dude. Wa, dude. Wa, dude. Wow. Wow. Wow. I don't want that. No, No, No, that's the worst. I I think the only thing that I would say is that on par with that is like when you have a really bad flu that lasts like a week and a half. half. half. Like they're pretty close. I mean, that took it took us We went We all left for a little break there Wednesday to Tuesday.

6 days of my whole house being just tore up. Dude, Dude, Dude, the worst time I ever got anything stomach-wise. Do you guys remember when I went to Thailand? Yeah, when I first started food poisoning, dude, that was food poisoning. food poisoning. food poisoning. That's what the norice watching them go through it, it reminds me of food poisoning. But food poisoning at least is normally out 24 or 48 hours. 24 48 hours you normally it's it's a hard 24 48 hours. But then once you kind of get all the way you can you can start to hold water down and food like you're kind of you're out of it where they were they were bad for me.

That trip was so funny because it was when I first started dating Jessica. So I'm like, you know, you know, you first start dating a girl and you really like her, you're like, "Yeah, I'll do whatever you want." She's like, "We're going to go to Thailand. We're testing you." And I'm like, "You know, you guys know me and that kind of stuff." All right, cool. You know, I'll do that. Yeah. Yeah. Yeah. The guy doesn't leave his block. That was like that one window of adventurous south.

I remember that, dude. And I was like, whoa, you're doing that, that, that, dude. And we get there and we we we land in Bangkok first and I'm like in my mind, I'm like, you know what? I'm going to be more adventurous. Like this is a new cell, right? So, I eat street food in Bangkok, which is not a good idea. But guess what? Didn't get anything. So, my confidence exploded. I'm like, maybe I'm just scared of nothing. Like, I'm totally fine. Then, we go to resort issues already.

We go to a resort in in Cop. And so, we take a boat there. The whole deal. It's an actual resort. And they made me a mixed drink with a sliced banana in there. And the skin, that's where I think I got it was in the drink. Oh. Oh. Oh. And I drank the drink. Yeah. Yeah. Yeah. That night went to bed, dude. and it started hitting me and I got so bad I had a fever that was like 104 or five and I started hallucinating.

You ever hallucinate as an adult? Not a good not a good deal. There's definitely levels of food poisoning because I've I've had it three times and I've had a you know very mild a pretty bad and then I called my mom as an adult as a grown ass dad like I don't feel like you going to come here like scared bro like scared as an adult like rub my back. It was so I remember it was so bad that you you cannot you can't even hold water down.

It's coming out both ends. And then you do that for so long that you can't even lay on a bed cuz your body aches. Yes. So Yes. So Yes. So I was seeing things I did. I was terrible. And then poor Jessica, we're in Thailand and I'm like I need a doctor and I can't go anywhere. I literally can't move. So she poor girl finds some random dude to take her on a motorcycle to a place which thank God that worked out to find these doctors that would come to your room.

I mean, when they came to my room, they hooked me up with IVs. IVs. IVs. To be in another country and go through that is crazy. I mean, that like I didn't I was mad that I told Patrina like I want to get to our city. I didn't even like being out of our little city knowing where family and our doctors are. So, to be in another country is like she just hopped on the back of some motorbike, dude. motorbike, dude. motorbike, dude. And they showed up by my room and they were kind of dressed in like normal clothes and I'm like, I really hope they're real.

they're real. they're real. They're like, which procedure are we doing here? doing here? doing here? Yeah, dude. I'm like And then they hooked up. You're still the same J. And then I got this like crazy some like random shaman or something like that. like that. like that. I know I know I know they're going to burn some some bad. But no, I obviously worked and then the rest of the trip I was on these antibiotics that made me sensitive to the sun. So we're in Thailand and I couldn't even go in the sun cuz I get like a rash.

Oh man, it was a bonding. bonding. bonding. What day? What day was it early in the trip? trip? trip? Oh yeah, it was like the second or the second day or something. Oh, that sucks. Yeah, cuz we were in Bangkok one night then the second day and then it was that night and then I was like totally messed up. up. up. Yeah. Yeah. And then the rest of the trip I was I was just I couldn't be in that sun that long and it was just it was it was terrible.

Oh my gosh. But it was a nice like test for early relationship like how you handle how you going to handle all this stripes. stripes. stripes. You know, you you you were bringing up snacks that people love the I think the one of the other hottest ones that we we haven't brought up on the on the podcast is the Rice Krispy Legion bars. I don't eat those because they're dairy, but you guys love them. Those are always gone, dude. It's you and the staff. I trained the team when they come in.

And I you have a bunch of macros on. I remember asking for that and they were gone. gone. gone. Like I want to say they're there's 15 I think they're only like 15 grams but small calories like 190 calories. Really? Yeah. 190 calories and uh protein is where am I? Oh uh 15. Yeah. Wow. Wow. Wow. Yeah. But they taste like a Rice Krispie. Krispie. Krispie. Like an actual Rice Krispie. Yes, dude. They're they're Cuz I see you eating them all the time. I eat them all the time.

It's like my my little morning snack that I have. But and they go so fast. Wow. Yeah. To the point where I hide a I hide a box in I just saw you pull out. You know what's great you know what's crazy is that um because we're kind of in our bubble and um I don't I feel like everybody speaking of supplements I feel like everybody by now knows the benefits of creatine. And I was at um I was at a thing last night and I'm in this group um and there's a woman next to me and we're talking and she's asking me about like supplements and should I take protein powder?

She's a vegan and so I mentioned creatine and she's like, "How do you spell that?" I'm like, "Do you don't know what creatine is?" She's like, "No." So I'm like telling her all about it about it about it and she had no idea. Uh and I'm like I'm listing the benefits for women. I'm like and vegan she's going to have all kinds of benefit. of benefit. of benefit. That's what I told her. I said the data shows well first of all creatine benefits everybody but if especially if you're a vegan you'll get a boost in IQ.

You'll actually get a boost in IQ from supplementing. She's like where do I get it from? animal, you know, meat, but you don't eat that, but you could take it um in supplement form and it's vegan. So, I was talking about it's like a reduces anxiety, increases motivation, it's going to help you with your strength, it's going to help you with your cognitive function. So, I cannot wait to hear from her. Yeah. After she takes know what it was. Yeah, that's wild. That is weird. Yeah.

So, I I point I pointed her to Legion as well because they also have really really good source to Dude, I got I actually have some snack information, too, since you guys keep bringing it up. Um, so this is uh revolving around uh an animal. It's a shriek bird. You ever heard of a shriek bird? bird? bird? No. No. No. Okay. Okay. Okay. Your animal knowledge. I I have to bring I saw your notes and I thought it said Shrek bird like the cartoon. Oh no, it's not a Shrek.

It's it's Shriek. Um but it it has this like unique bill. So it's like a hooked bill and it can't like it can't kill uh prey easy. So it it had to come up with like this like solution which is pretty brilliant. Um, it it actually lives like in these thorny kind of bushes like a I don't know if it's like it's like this crazy long thorns some trees. some trees. some trees. Yeah, it's a picture of it right there. Doug has it right there. Yeah.

So, what it does is it in it takes the prey and then it impales them. Oh, that's that's what that is right there. He's stuck he stuck another bird through the thing through Yeah. through theorn fish. It's a bird. So, it'll do that with all kinds of stuff like rodents with insects like big insects. It just skewers them. So you'll see some of these bushes with like just, you know, carcasses all over the place and they snack on them and they just like, you know, eat take pieces of them off.

off. off. Of course you like this. I just Well, it's brilliant bird. It's like a This bird's metal. Yeah. What are you reading Yeah. What are you reading or watching for this to pop up? Well, them, dude. He likes this stuff. Yeah. No, did it pop up on the on your I actually got to give credit. Somebody DM'd me this one and I was like, "Wow, this is cool." Yeah, they they know me, I think, pretty well at this point. I mean, I like this stuff, too.

I mean, that that that I love that Nature's Metal Metal Metal I love that. Have you guys ever seen that? There's a fish that has its eyeballs inside of its head, but its skin is translucent. So, have you seen this? I think I see that. Yeah. Weird. Weird. Weird. Super weird. Super weird. Super weird. And then there's a fish with human teeth. That one's my favorite. Yeah. Look at that. His eyes are inside his head, his head, his head, but it's the barrel fish. Uh but why why is it is it is it Yeah.

And it's all like transparent. It protects. What is it about? And I know you guys are all we're all we all have this in common. This is one of one of the few things that we all share in common. Like we could all watch like the Discovery Channel and just like zone out on like I geek out on nature. Yeah. Yeah. I could watch that for Katrina makes fun of me all the time about that. Like I cannot How can you just watch that? I'm like what do you how could you not?

not? not? What do you mean? How could you not? It's so interesting. It's interesting. They have like the right music playing behind it. Nar and then David. then David. then David. Oh man, just I like I melt through my bed watching it. It's like hypnosis, dude. I swear like I'll sit there and I'll watch like Yeah. It's like beautiful nature and then it's like, you know, you'll see some predator coming out of nowhere and just like I mean I feel like it's the closest thing uh to you actually because nothing trumps you being out in that, right?

Like nothing like sitting on the sand and the waves crashing in the beach in front of you or being in a rainforest or something like that. There's nothing like that experience in person. That's the next closest thing. Would you guys ever want to do like a safari? safari? safari? Oh, I totally do that. Oh, yeah. Oh, yeah. Oh, yeah. That would be so crazy to like watch a lion. lion. lion. Would love that. You know, You know, You know, take down a gazelle or something like that.

that. that. You ever seen the videos of safaris where where where the the lion or the tiger looks like it's coming after the the vehicle and they try and take off? There's one video of this like safari and I think I don't know where it's at, but it's it's a tiger, so it's got to be India or somewhere else like that. They're driving away and the tiger runs and jumps jumps jumps and jumps them in almost like almost like they can leap so far far far and it's jump and it's like a frozen picture of it like claws coming out like I'm like oh my god dude if I was at like the San Francisco Zoo that huge gap between um you know where the their um where people are like watching from the fence like it's being able to cross jump over that over that over that and actually like make it it killed somebody somebody somebody dude.

Yeah. dude. Yeah. dude. Yeah. What? Yes. What? Yes. What? Yes. Look at that. See, it just jumps up and just there. just there. just there. That's happened before. Yeah. I forget. It was like somebody was taunting. There was this one video, the tiger, and it jumped up. There was this one video. Yeah, there's all kinds of videos of tigers jumping on cars. Dude, tigers are monsters for sure. Yeah, they hunt. They in certain areas they become manhunters where they actually get the taste of human blood.

Well, isn't that movie based off of a true story? true story? true story? Oh, I know what you're talking about. Yes. It's called It's called uh like this famous tiger that was like so many people. many people. many people. Ghost in the darkness. That was about lions. Oh, that was a lion. It was a lion. Okay. But that's that was based on a true story, wasn't it? Yes, I believe so. Yeah. Yeah, dude. Yeah, dude. Yeah, dude. And it was for to what you just said, like he got the smell or the taste of it and then all a sudden it There's one predator that will almost always hunt a human if he sees it, which a polar bear.

Oh, yeah. Oh, yeah. Oh, yeah. Really? Really? Really? Yeah. Yeah. Yeah. If you see I know they're one of the most dangerous. I didn't know that they will actually go hunt a human. If you see a grizzly, uh it doesn't necessarily mean he's going to come hunt you and kill you. Yeah. When they say you see a polar bear, oh, he's he's he's Oh, you're done. Sorry. He's going to track you. He's going to come after food's so scarce. It's It's a survival thing for There you go.

Polar bears are one of the very few animals that will actively hunt humans for food. Yeah. Yeah. Yeah. Wow. Wow. Wow. So, like if you see a polar bear, get the [ __ ] out. Well, you got you you got to be ready. Like, homeboy is going to come. He's coming. coming. coming. Yeah, he's coming. You better. Terrifying. Terrifying. Terrifying. I did not know that. Yes. Yes. Yes. You better. You better. You better. Wow. Wow. Wow. You want to know what's even more terrifying? M terrifying? M terrifying?

M do you know how so like if a lion or a tiger attacks you, it'll bite your neck and kill you. If a polar bear attacks you, it just starts eating you. Yeah. Yeah. Yeah. Oh yeah. Oh yeah. Oh yeah. It doesn't kill you. It just starts eating you eating you eating you for like your stomach inside. It just start eating your leg and just start it'll just start eating you, dude. What is it? Hyenas that eat your ass first. first. first. Is that true? I think so.

Eat all your like insides and everything like Oh god. I you know I I think hyenas are one of the more uh unassuming animals until you see one in person. Like when you see a hyena, they're They're big. It'll beat the crap out of when you see all the videos, but when you see you see them on TV, they look so frail. They look skinny and little, but when you see them in person, they are This is the Disney version. Yeah. Yeah. They're big. You ever seen those like uh like those African gang members that uh so you know how like we have gang members here with like pit bulls?

They have like spike collars on them. They have hyenas. Yeah. Yeah. Yeah. And they roam around with a hyena. Uh ultimate flesh. ultimate flesh. ultimate flesh. So Justin, you're correct. They do start with the butt first. Yeah. This This This what? what? what? Yeah. So, it says the skin around the anus and genitals is the thinnest and easiest area to tear through. That's nice. That's nice. That's nice. Oh, so nice. You know what sucks about that? If it starts if it comes after you and gets at you and then your friends save you, you now you have no Well, thanks guys.

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Here comes the show. First question is from Karan Singh 19. How do you add cardio after 2 to three years of just focusing on strength training? training? training? You know, this is a good question, but I feel like we would want more context. Yeah. Uh to go motivation. Yeah. Exactly. Because there's uh there's definitely different ways I'm going to apply this. like is is this person looking for um you know in cardiovascular endurance? Uh do they want to just be able to uh get up and run?

Do they uh have a sports? Is there or is this just for heart health? And so there's a lot of different reasons or ways I would go about this. Right. 100%. I would say if you're looking for athletic performance and stamina um and you're fit, you're already relatively fit, a couple uh sessions of HIT cardio, 12 minutes, uh would totally do that. Hit cardio is like where you go all out for 30 seconds and then you slow down till your heart rate comes down and then repeat it.

That'll build that stamina endurance is very short. If you just want just overall health, you're not looking to beat yourself up, 30 minutes on an elliptical is totally totally fine, fine, fine, right? steady state. Great steady state. If you're looking for like to get good at something like running, well then you need to take some time to focus on your technique and skill and you'll probably have to take away some strength training to make room for something like that. But I'll say this, I'll add this.

A good routine overall fitness routine will involve some cardiovascular training. So I know a lot of times we talk about, you know, be careful when you do too much or whatever, but if you're looking at like a perfect routine, you're going to have a cardiovascular component cardiovascular component cardiovascular component uh because it's good to to A generic answer based on what you said because it aligns with how I would approach this is I love a post-workout 12minut hit like on cardio some like just right after you workout 12 minutes I do the intense followed by walking or hill incline or elliptical for 30 minutes.

Yeah. Yeah. Yeah. And so you kind of get the best of both worlds. You get a little bit of that and that's three times a week. Three times a week. uh 12 minutes of the intervals followed by a walking or hill hill or something like low steady state for 30 minutes and perfect. and perfect. and perfect. Yeah, I think well yeah I totally agree with you guys for that from a programming perspective but I think I think cardio is stupid to do in the gym. I really think it's like ridiculous.

You're an athlete that's why. Yeah, but like go do something fun. good. You know, you this is your opportunity to uh go swim or like hike or, you know, like throw the frisbee or points. points. points. Well, no, you're right. Basketball. In a perfect world, you you it actually wouldn't be programmed in the gym. It wouldn't uh I say that because why be monotonous about it? Yeah. No, I say that because uh this is I think of the person who gets to the gym just three times a week and that's all their exercise.

Yeah, they're maximizing. I know. So, it's like you're already there, so that's how I'd put it on. But if I had a client who was totally open to they love to swim or they like to pick up the ball and shoot or they love hikes like oh man I would totally encourage there's more there's more benefits than just fitness there. You're actually enjoying yourself outside. You're probably doing it with other people. I had this the other day. So I I agree with that Justin. It's like such a formula.

I don't know. I get that's just me, you know. I I get like stuck in this whole like well we got to program and then we got to do this. this. this. Well no you're right. This is this is how I go about it. I don't do formal cardio right now. I'm swimming in my pool like crazy or Katrina and I go for hikes in our in our backyard. We'll go on a 30-minute walk. Like, so that's how I do it. Um, and I think if you can do it, if you can build it into your lifestyle where you're doing physical activities outside the gym, that is the best idea.

best idea. best idea. I just did this the other day. Uh, I took my kids to the park to try to fly a kite. The wind wasn't cooperating, so I was running all over the place trying to get this kite to take off. And I'm getting winded. I'm running. I'm doing it and I'm I'm like, "Oh, this is great." Like, I'm having fun with the kids. They're laughing. I was getting frustrated cuz it wouldn't go up, but it's like this is way better than getting on, you know?

I was There was another dad there, by the way, that was also I didn't feel so bad cuz I'm like, "Dude, am I the only guy?" Then there was a dad with a kai who couldn't make it happen either. So, I'm like, "All right, it's not just me." Next question is from Maine Fit Chick. If you undereat and therefore don't get enough protein and also lift heavy and get stronger in your lifts, what is actually happening in your body? Are you building any muscle or is something else going on?

going on? going on? First off, if you're getting stronger, okay, so let's address that first. Very good sign. If you're getting stronger, then you're probably not losing muscle. Um, and if you consistently get stronger, it it typically correlates for the most part, almost always, with more muscle. Now, if you're just lifting and you're not getting stronger, but you're pushing yourself and you're undereating, you'll still lose muscle. And if you do it long enough, you can even have um bone loss. You can even have osteopenia. I've seen this in fitness uh women.

Yes. Who strength train consistently, good program, they just undereat all the time, get a DEXA scan, osteopenia. So, uh you're you're you're not doing much if that's the case. But if you're getting stronger, that's a very very good sign. good sign. good sign. Yeah. No, if you're getting stronger, that is a really good sign. But to your point, um, you absolutely could see signs like this and still see like bone density go down because you are consistently undereating calories and protein. Totally. And you've and and what what this points to, by the way, and we talk about this uh the central nervous system adaptation.

So, there's a form there's a part of exercise and lifting weights that is skill. And we talk about how it's a skill. You get better at lifting. And so even though you may not be building a bunch of muscle, uh you're getting better at lifting technique-wise, central nervous system wise, being able to recruit more, like that can all happen in a calorie deficit. And so that could be what's going on here is like you are getting better at lifting. Therefore, you're seeing strength go up, but you are consistently undereating on any protein.

You are not building any muscle and you are potentially even like losing bone density. But if you're consistently getting stronger over time and you consist eventually muscle builds through that process. that process. that process. Next question is from the gut check. What do you believe the physical standards or requirement should be for your average man and woman in their late 30s to early 40s? Oh, that's a good that's a really good question. question. question. Yeah, I picked this because I figured it would be just a great discussion because I don't think we have a a set clear what I think it what you should be able to do.

Um, I think I think I I'll say this and I I say this now because I see this in myself because I work out all the time and I I eat, you know, pretty healthy all the time. But I've generally lost the skill of running because I never run. And I know this because then I go run and I feel like I don't know what I'm doing. And so I think on there is the the ability to just run, the ability to take off and run, the ability to run without feeling pain.

It's a skill that you'll lose over time. And um I'm experiencing that right now. And so I think being able to run is important. I think being able to squat is important. Be able to lift something overhead, being able to hip hinge is important. Um I think being able to uh press and row with good technique is important. Now, how strong should you be? That's a much more nuanced uh question, but I think the ability to do those things is probably a good place to start, I would say.

Yeah. I'm going to address your run thing because I think that's an area that we we could all admit, especially you and I would admit that we could be better at that. I would I would be below my own standards on what I would want somebody who was who was trying to achieve this, right? And I've thought about this a lot. I think being in your 30s and 40s and being able to run a sub eight mile good is a good standard. Sub eight sub eight and with good form and technique.

So, it's not like I could probably go do it right now and look really like I'm dying and dead and like not like that wouldn't be good. Like the lizard that runs on water like to be able to run a sub 8 minute mile I think is a pretty and and and I think and why I say that because I know it's like a generic number and that's only 8 minutes of cardiovascular but being able to run a mile in that amount of time you could you could probably run two.

It's a decent test. Yeah, it's and it's and it's a decent test. It's not you. It doesn't impede running one mile like that won't impede in your muscle strength, all the things you're doing. And I think if you're capable of that and then to your point, I can squat, deadlift, overhel primal patterns like you know you're strong in all those like hip hinging and squatting and picking things up off the ground and uh getting up off the ground especially too like uh that was a skill that it's interesting that uh you start you know putting clients down on the ground and okay now get up and like you start figuring out how they can organize their body to make that happen.

And um and I think just like definitely lifting things over your head is is a skill people lose a lot as well. And so you have to intentionally do that. Uh otherwise you get into problems with that. that. that. Uh and then running and then even I mean I would throw jumping in there. But that's me because you know my athletic background. I think like just moving fast with acceleration decelerating you know prevents a lot of problems in and injury potentially. Uh but also too like it's just something that you're gonna have to react um quickly.

Yeah. Uh at some point, you know, outside you might slip on something or, you know, something you might throw off balance or your kid runs out into the street. You got to grab them or something. You got to react and you got to still have that ability. No, I love that you brought up get up off the floor because that sounds so silly and ridiculous, but you'd be surprised how many people lose with no hands, right? So, literally get up off the ground without using your hands is a skill that a lot of people by the time they're in their 40s lose the ability to do that.

So, I think you should do that. I think a simple, again, I'll put like numbers to what you guys are saying. Like, I think being able to do 10 jump boxes where you jump up and jump off the box without your knees exploding, I think is probably a really good uh ability to do that. I think the the uh 8minute mile will cover your ability to take off and and run and do something like that. If you can run a sub 8 minute mile, um, you're probably pretty reactive.

You That's not like a all out hard sprint, but that's that's fast. You know, it's fast enough to be healthy to go take off after your kid or do something like that. I'll add throwing on onto this. I uh because uh it's it is a a basic human movement and you also lose that skill. Um I mean, when I was a kid, I could throw hard without an issue. If I throw hard now, uh I'm afraid I'm going to blow something out. Yeah. I'm going to hurt my shoulder.

And it is a skill that you can lose. I mean, I guess in life you don't necessarily need it like we did, you know, a thousand years ago, but the ability to throw without hurting yourself has lots of carryover to shoulder health um uh and wrist health and stuff like that. So, So, So, next question is from Lulu Williams 15. Should I be doing warm-up sets for every exercise and or does it depend on the level of training or the load or intensity for each specific exercise?

I've worked with trainers and used online workouts who haven't programmed them, so not sure what the deal is. a warm-up should the the goal of a warm-up. The bar of the of the bottom bar is to prevent injury, but if you go up a level higher, a warm-up should allow you to perform the exercise you're going to do uh smooth, good mobility, connection, strength, like get into it. Yeah. Yeah. Yeah. If I'm doing similar exercises uh back to back, I I don't need to keep warming up.

In other words, if I'm going to work out my legs and my first exercise is squats, I'm going to need to do some priming to get myself set up to be able to squat properly. But after that, I can go into lunges and I can go into Bulgarians without having to do a warm-up each time. But if I'm doing totally different exercises, like if I'm doing squats and then the next exercise, uh let's say is an overhead press, I may need to do some priming uh for for that movement pattern.

I would say um the level of priming and warm up that you need to do depends on the individual. Really skilled lifters, people who um have good technique and form, have been working out a while, often times can warm up by doing a set or two of the exercise they're about to do. Yeah. Because they know micro adjustments as they know how to adjust. They know what to squeeze and how to tighten and get into position. Uh but uh oftentimes with people who don't have a lot of experience have to do different priming exercises because you know they don't know how to pull their shoulders back on the bench press properly.

So we got to do something that does that first or they don't know how to get the ankle mobility right uh on a squat with the warm-up with just a squat. So I have to do other exercises. So a lot of this depend this is why we created maps prime. So maps prime, we have a program that you go in, you take a few tests, and then it points based off of off of how you do the test. It points you in directions that individualize what your priming looks like.

So once you have that, now you've got your individual warm-up for your workouts. Um, and it's the best online way of doing it short of actually working with a trainer in front of you who can see these things. Warming up is very individualized. Uh, this answer can vary for every single person to I'm glad you brought up Prime because because because uh there are certain exercises that I do no warm-up. Yeah, I don't need one. I don't need to go to go do a barbell row.

I don't need a warmup. Go right into a barbell row. No problem. To get into a barbell back squat, I absolutely have to warm up, prime, and and I have to spend probably more extended time than maybe Justin has to to get into a barbell uh back squat. Uh if I do uh a seated row, a lat pull down, don't eat it. If I do a dumbbell chest press, I need to. So there's there's certain movements um and that prime is designed to show you we broke we try to simplify it for the average person to just break the body up in three zones.

And if you fail that zone, any movements that you do within that zone, you should will help by priming before you do that. If you don't fail that zone and you actually pass it really good, you could probably get away with doing movements in that zone and not have to prime and and feel okay. But this is very in in fact I remember uh at one point as a trainer like you using the uh like the saying that you know learn to stretch with purpose. uh for the first half of my training career um we you know we did these you know foam roll and random you know stretches that everybody just did that were generic you know to warm them up before it was like general general general warm yeah that's the problem that's been that it's so general forever and it's yeah hasn't been real individualized and specific to your joint needs yeah and that's not necessarily bad for you yeah it's better than nothing but it's it's close to a waste of time so it's it would be far better to understand understand understand blood pumping I suppose your movement patterns, what you need to work on, and really focus uh on those things.

In fact, when I know my ankles and hips are such issues that maybe even when I'm not squatting, I still might do ankle and hip stuff to continue to improve the the mobility, stability, and strength in those in those muscles and joints. And so, it really is the individual and and where they need the work. 100%. Like if you're listening and you want to minimize injury, maximize connection to the exercises, you don't have a trainer in front of you, uh, that's going to be able to do this for you, um, MAPS Prime is incredibly val.

It's not a workout program. It sets you up for your workout program. Um, and I believe it's, uh, the summer sale applies to MAPS Prime, so it's 40% off. So, if you go to mapsfitnessproducts.com, use the code summer40, you can get Maps Prime at 40% off. And then literally just take the test and it'll point you uh in the right direction. Look, if you like the show, you can find us also on Instagram. It's Mindput Media. We'll see you there. All right, I know you like that episode.

If you did, check this one out. Walking. It's one of the best things you can do for your health, bar none. But there's a better way to approach it. Yes, you can just walk, but if you follow the right protocol, it's far more effective. Let's talk about talk about talk about walking. I can't wait to hear a walking protocol. protocol. protocol. Well, there is a Well, there is a protocol. So, and I'll start with the first thing, right? Cuz just first off, uh let me start with this.

One of the reasons why walking um is such a great form of just activity is because it's low risk of injury. Now,