The Ultimate At-Home Dumbbell ONLY Workout | Mind Pump 2804

Key Takeaway

The best at-home dumbbell workout requires just dumbbells and an adjustable bench. Focus on compound movements like backstep lunges, single-leg deadlifts, and dumbbell rows that develop strength, stability, and muscle balance. Start with higher reps (15) to master form, then progressively decrease to 5 reps while increasing weight. This simple approach can drive progress for a full year.

Episode Overview

This episode from Mind Pump presents the ultimate at-home dumbbell workout program, designed for those with minimal equipment. The hosts break down a comprehensive full-body routine featuring 7-8 key exercises that target all major muscle groups. They emphasize that with just adjustable dumbbells and a bench, you can build significant strength and muscle for up to a year. The discussion also covers exercise selection rationale, progression strategies, and interesting fitness history including the dark origins of the treadmill as a prisoner punishment device.

Full Transcript

Transcript of The Ultimate At-Home Dumbbell ONLY Workout | Mind Pump 2804 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

All right, here's what we did. We put together the perfect the best at home only dumbbell workout. You only have dumbbells. You work out at home. Here's the workout that you do. We put together the best exercises. Simple, effective. Let's go. Let's go. Let's go. Okay. Okay. Okay. We didn't do this. I did this. You guys agree? We'll find We'll find out. It's fine. It's the collective. It's one one of the most uh it's got to be one of the most requested like hey can you guys give us a workout with all them and we have and a lot of our maps programs have all the alternatives for yeah we we put in a lot of them like dumbbell only versions of those uh programs because such a popular you get a lot of these exercises like that and whenever somebody asks me I'm sure you guys answer the same way I have a lot of friends are like what equipment should I buy I have I have minimal space I don't want to spend a lot of money they expect me to say some machine or something like I always tell them the same thing.

Adjustable dumbbells and adjustable bench. That's it. You could do almost anything pretty much anything you need to do. So far, so far. Now, you can do stuff with bands and suspension trainers, stuff like that, but like dumbbells, adjustable bench. Um, I mean, you could you could go super far something like this. All right. So, here we're going to list the exercises. And so, this would be a workout. a workout. a workout. And you could do this workout uh two or three days a week and you would hit all of the major areas of the body.

Um, you would also develop a good balance. you wouldn't really develop too many imbalances or issues and build good muscle. You could progressively overload this pretty well to the point where you're going to get pretty strong. pretty strong. pretty strong. Sometimes dumbbell uh you know people think with dumbbell workouts you're limited by the weight. Um and there's some truth to that, but I we picked exercises exercises exercises where you could go pretty far. You could go pretty far. So, we'll start with the lower body. Uh I picked a backstep lunge with dumbbells.

with dumbbells. with dumbbells. I like this. Yeah. I you know uh we have we don't talk about the backst step lunge a lot. Yeah. Yeah. Yeah. Uh and so I love that you put it in here so we can talk about this because when I think back to a lot of my clients that I train um train um train um it I would say I did more backst step lunges than I did regular lunges. Me too. Me too. Me too. Uh the reason why that is is because the lack of ankle mobility in the average person uh hence why they also struggle with squats uh would feel stress in their knees when they would do a forward lunge.

Yes. lunge. Yes. lunge. Yes. Cuz the forward moving way coach too. Exactly. And so coaching somebody through a proper uh forward lunge uh seemed to be more difficult where I could start a very beginner person into a backst step lunge, get the desired outcome I was looking for. Uh and uh much easier, less stressful on the knees to take step backwards than or go forward. It also includes uh when you come out of the back step because you step back, go down to the lunge, step forward.

It includes a nice hip extension. Yeah. To bring yourself forward, forward, forward, which you know, a lot of people need that posterior chain strength. Um, and like you said, it could be tough to train otherwise. Kind of naturally happens happens happens with a backstep lunge. What's cool with this, too, is uh you could really progressively overload this. Yeah. Yeah. Yeah. Uh, like I, you know, I could squat a lot of weight, but I definitely could work with dumbbells with a backstep lunge that aren't that heavy and get a pretty damn good workout.

You give me a couple 40 pound dumbbells with some backstep lunges. like I'm going to get a really good leg work. Well, it's as close as you're going to get to to like a single leg squat uh from that kind of uh movement going uh in reverse and it like you said, it's just so much easier instead of really trying to manage and maintain their knee position. Like they just fall into much better uh mechanics that way. Yeah. or a reverse lunge to about a 3-se secondond balance was like this staple exercise that I started so many you get somebody who is um you know not even to has to be advanced age just in their late 30s 40s hasn't really trained um you know stability is normally a real issue and uh and then also like we said ankle mobility and so I love the backst step lunge to a balance to kind of take care of two things that we're we're trying stability at the top.

You get the hip extension. You get good quad activation. Great exercise. Great exercise. Great exercise. Next up, uh the single leg deadlift. Uh now, you're probably, if you're not working out, this is new for you, probably going to use no weight whatsoever. whatsoever. whatsoever. Could you progressively overload this to make this like a really good strength? Oh, yeah. Big time. Now, I like I made it single because you could do you could do a stiff-legged deadlift with with, you know, both legs, but single leg adds that stability.

It gives a little bit of that lateral stability. It helps create some balance. Uh which if you're doing everything bilaterally, both legs, both arms, sometimes you develop some imbalances. Uh when you're doing the single leg version, uh it's it really does handle this quite a bit. And it really does illuminate the difference between right and left. You'll see you'll feel it. So, pick the we the side that's weaker, let that dictate the reps, and then go. Yeah. and deadlifts, you know, with dumbbells, you're not really going to get like that heavy of load to really, you know, get a substantial lift out of it.

That's why I like the single leg is to really Yeah, you're going to get you're going to maximize your efforts uh you know, by going single leg. That that being said, this is so I don't know if you guys remember, I think I brought it up briefly on the podcast um progressing Katrina on this. So, she single leg deadlift is one of her first when we're just kind of working out in the garage or she's getting back in the swing of things. It's as a staple movement that I normally have her do to regain that stability back with even just the body weight or a light dumbbell is enough to challenge it and and progressively overload it at the very beginning.

Um, and I had seen her doing that for, you know, a while and uh, you know, she'd slowly progressive weight, but you could see too she's getting to a point where to to stabilize like that and also hold really load was was getting challenging one leg. And I'd seen her do the same kind of weight for a while. And I said, "Hey, you know, um, you're at a place now, you've been doing that for a little bit. You, you know, you can go over and grab a hold of that u squat rack or that bar right there to help stabilize you and really load." And so what I like to do is I love to do this first.

this first. this first. You eliminate the stability component. Yeah. So, first use it for stability because it makes sense. You're just getting started. You get the benefits of of the hip stability and the balance and and and then the the challenge of that. You progress it to a little bit of weight. Then you get to a point where, you know, balancing with really heavy dumbbells is you're going to be all over the place. Really hard to do that. And not that that's not a bad thing to just keep trying to progress, but somebody who's like really trying to develop glutes like she is and wants to progress.

progress. progress. Yeah. Uh yeah, I walked her over to the bar and like she went from like holding on to like uh 15 20 pound dumbbells stabilizing to being able to hold a 70 lb dumbbell and a single leg deadlift cuz she could stabilize with the the squat rack, you know, or a bar and hold on to it. More hypertrophy focus. More hypertrophy focused. And so I love this. And so again, going back to just what would I do with a dumbbell and you don't so I don't even need really and a 70 lb dumbbell single leg hip hinge is like someone doing a 140 deadlift barbell deadlift.

I mean that's a that's a good amount of weight. a good that's a good amount of weight. So you can really load that. Totally. Totally. Next up the dumbbell row. One of the best back exercises. Uh you know just a single ar dumbbell row. It's really good because it does emphasize that scapular retraction. There's a little bit of rotation at the top. M top. M top. M um and it's just very functional. It's one of the best back exercises you could do, period. End of story.

You put your knee and your hand on a bench just to just offer some balance. This is an exercise that's good for function. Uh it's good for aesthetics and you can also get really strong with this. Like you can get really This is one of those exercise I don't care how advanced you are. Uh it's a staple back exercise but great for beginners. beginners. beginners. Yeah. It helps to to really set you in good upright posture as well. So yeah, it's it's definitely a good functional addition and back developer exercise.

Incredible for the anti-rotation too. So I mean when you do the single side like that, your core really has to stabilize the spine from wanting to rotate. And so this is also one of those movements again I'll give like the like a great you exercise by itself and we can progress this and we can play with it a little bit as I take a client through. So when they first start, it looks like a very strict form when they do that where I have their back level and there's not really a rotational component to it.

It's just trying to isolate the lat and really squeeze the back and stabilize the core. And then as we get, you know, further along, I can progress it by trying to to create some sort of rotation inside there. And so, you know, there's I think we did a YouTube video I believe I did uh on Mind Pump TV a long time ago that talked about, you know, this it's not right or wrong way to do these because you'll see some camps when it comes to big rotation big rotation big rotation or completely flat, right?

And so, you know, know, know, both valuable, both valuable, both valuable, both very very valuable. A bodybuilder camp would would do this very stable look where it's just like you're not getting any rotation. Um the more functional uh group would be like intentionally like intentionally like intentionally Yeah. rotating through that. Uh, and so both are good and both are almost like different exercises. And so this one dumbbell and one movement, uh, you can really progress and play with over time and get a lot of, uh, benefit from it.

Totally. And you have the incline dumbbell uh, chest press. Just a great upper body exercise. Incline, we've talked about this before, even with the barbell. Uh, it's it's better for aesthetics. It's going to develop a better looking chest and shoulders, more functional, better positioning. Uh flat, not a bad exercise. If you want to do flat, that's great. But if you had to pick just one, uh incline, and I'll argue that all day long, incline dumbbell chest press, great exercise. Then you have the Arnold press. Now, what's funny about this Arnold press is a standing shoulder press.

There's a rotation at the bottom that allows for a deeper range of motion. It's so crazy to me when we talk about the Arnold press, how some people somehow think the Arnold press is like not a good pressing exercise. Have you guys seen these comments? Yeah, we got it when we did the we did uh when we ranked the exercises I think we ranked the Arnold press, you know, uh you're not going to load it as much as you're going to load a a barbell military press.

And so, And so, And so, but you still can load it. It's not like an exercise. an exercise. an exercise. No, no, you can't you you can load it pretty well and and I know for sure it's full range of motion. Well, that's I know I knew you were bound to come in with that, right? Like I mean that's you can't you can't beat taking We're not doing this. Yeah. Yeah, I mean it's full range of motion uh with articulating it through a rotational pattern, too.

So, you get this this this this full range. You're articulating the shoulder and this kind of natural spiral healthy shoulder development. And so, it's not just you can get great development from it, but it's also the entire shoulder getting worked and you want to bulletproof your shoulders. Uh the Arnold press is I think such a great press. great press. great press. Brand new program launch. One day left for the 50% off sale. By the way, mapsgrade88, one lift a day. Basic, simple, effective, half off. Go to mapsgrade88.com.

mapsgrade88.com. mapsgrade88.com. Use the code launch. That gets you 50% off. By the way, you do it in the next 24 hours. You'll also get a free great eight nutrition guide. All right, here comes the show. It's funny. The first time I did an Arnold press uh as part of my workout, um I got and I still to this day, if I want to do a shoulder press, this is from a bodybuilding perspective, and just get the craziest, gnarliest pump, this will crush all the other versions.

A behind the neck press is pretty close because I have to really squeeze my shoulders back. But the Arnold press with that full range of mo, nothing will give me a shoulder pump like it. Like it makes it uncomfortable, in fact, give me such a crazy I mean, I I I do them in a not always, but I do them in a very untraditional way, too. I like to single arm them. Oh, yeah. Oh, yeah. Oh, yeah. So, I love to to throw a single armed version of it.

I feel literally just holding one dumbbell. Yeah. Yeah. I feel like I You can also see I mean, if you have a Yeah. If you have access to a kettle bell, I prefer it just because of the loading on the back of the arm. Uh, and it goes really naturally with that spiraling type of press. Totally. Um but you know one thing I I try to figure out how to articulate this but it's you know just this 90deree sort of existence that uh we've been conditioned to to to be in and to do all these exercises within like you got to think about like where that force like really targets and you know in the joint and how much pressure uh are are we placing you know like unnecessarily like if I'm rotating through that and I'm still expressing these muscles uh but it it distributes it so much more effectively.

effectively. effectively. Well, you so I mean we're going biomechanics, right? If you look at the the humorris, right? The upper arm, which is the the the part that the delt is attached to. You also you have to also look at the scapula. The scapula has to move. That's the shoulder blade has to move along with the uh humorris for a healthy shoulder. This 90° press almost limits the movement of it does limit the movement of the scapula and makes it all the humorous. So, what ends up happening is you you start to teach your shoulder joint to move uh where the humorous moves and the scapula doesn't.

This is why people that always shoulder press with this 90°, their shoulder hurts when they do a full range of motion. They're like, "Why does my shoulder hurt when I go all the way down?" down?" down?" You hit you hit a point where that it really like compounds and you get that pain signal because it's just like it's got nowhere else to go. That's right. That's right. Next up, it's a super set. That means you go from one to the other, which is considered a set.

It's just regular dumbbell curls to overhead tricep extension. So, this is your bicep tricep combo right here. By the way, uh supersets, they have some value here or there. People argue them. Uh bicep tricep supersets purely for the feel is the best. Like there's nothing like getting the bicep and tricep pumped at the same time. It's a great feeling. They're just also both very small muscles. muscles. muscles. Yeah. They're not going to get exhausted doing that. doing that. doing that. Yeah. Yeah. I mean that they just everything else is a much uh your your shoulders, your back, your chest, your legs are such bigger muscles and so if you were going to throw something uh to conserve time like it makes the most sense.

Not to mention uh both those get both those muscles get addressed in the other big compound lifts anyways. And so it's not necessary to you know load the this is something that it took me a long time. I was so backwards when I was younger like so much emphasis on arms arms arms or just my body. It's so important because everybody sees them. them. them. Yeah. Yeah. And you just, you know, when it's like and yet they were taking away from these other great compound lifts that I was neglecting because I I Which would have got you better arms.

Yeah. Which would have got me better arms. That's the point I'm making is that if I would have really been a better rower, bench presser, all these other deadlifter, all these other great movements that incorporate the biceps and the triceps, uh, and then done them like in a superset fashion, get out of the gym, I would have been better served anyways. anyways. anyways. Totally. And then lastly, a little core superset windmill. This is great for rotation. You're getting some hip hinging. You're getting that QL which often gets neglected causing the back pain.

Superset that with an active plank, which is abs. And now you have a fire uh finish to your workout, which is core. Now, here's how you would piece this together. Okay, if you're relatively new, once you're warmed up, one set of each is fine. You could do this workout two or three days a week. One set of each would be perfectly fine. If you're more advanced, you can move up to two or three sets per exercise, and you have yourself a full body effective workout that you could progress for a decent period of time.

You could go for a full year just doing this, getting stronger, all these exercises, and your body will progress uh the entire time. Yeah. My uh advice if I was a beginner would be to start the first month in the 15 rep range and then drop to 10 to 12 and then the third month drop to like five. five. five. Yeah. Yeah. Yeah. Right. So, uh which is typically back backwards from a lot of like maps programs that we build and stuff that we tend to focus on on strength first.

But if I'm thinking of a beginner, a beginner who's doing a dumbbell workout at home, which is what comes to mind right away, uh I'm thinking of practicing these repetitions, getting good at the movements, higher repetitions at first, and then working them way, you know, by the third month, they're down to five reps. They're getting confident and confidence in a lot of these movements, starting to really load them with the dumbbell. dumbbell. dumbbell. Uh and and really say, man, this is a for three months cycling through like that three times a week.

This is a two or three times a week. This is in incredible. Maybe that's how I would. By the way, too, like the the layer to that is you said like two to three sets, right? If uh if I'm I'm training three times a week, you could do as little as two two to three sets. If I'm training two times a week, probably do like four sets, right? You could. Yeah. So, that's how you would I would manipulate that. If I'm only doing it two times a week, I might do four sets of all these things.

If I'm doing it three times a week, I'm going to probably do two or or three times. Good. Good. All right. So, today I got to tell you guys about my my workout. So, you guys know this week is cardio week. week. week. Oh, yeah. Yeah. Yeah. We're on day three now. now. now. Day three. So, I'm throwing in a little bit of like stuff that I normally wouldn't do. Roller skating. I need to do Yeah. So, a little roller skating. Prancing. Now, some prancing. I'm waiting for, you know, did some skipping.

By the way, you know what's funny about skipping? You'll see this in uh like dynamic warm-ups sometime. You remember the first time you saw that in a dynamic warm-up? Well, I I can't make fun. I do that, you know. All like bound and Yeah. Yeah. You do that to Yeah. Get everything loaded. You you'll catch me do that every once in a while. Just skipping when you're happy or as part of warm warm warm warm. No no part to to warm to warm my legs up.

I do I do like to do that. I would love to see it. I I used to do it a lot I I used to do it a lot when we um have we didn't have so many people in here and we had the grass. We had the grass with a lot of people in here. That was a that would be a common way that I would I tell you how much I miss the grass. I know everybody else here is like you know that's one thing I do miss dude.

it just because it's I'm I'm very driven to fields and all that from like training, you know? That's one of those things. I mean, for workout purposes, I do too, but it's like uh it looks better without it. You know what I'm saying? It looks so much better without it. And the truth is like it wouldn't even matter now. We have so many people training. training. training. Not enough space. You know what's funny? The grass, excuse me, the grass is kind of the color is falling out of favor.

Now you're seeing gyms with like black turf. Yeah. I know. I'm still green, though, cuz it's it's definitely it's an association thing. So, yeah, cuz you played sports, man. I agree with that, too. I I don't think I would like black grass. There's something there's something about the color that may even though I'm indoor, makes me feel like I'm outdoor. I feel like it's a I feel like it's a bodybuilder idea. bodybuilder idea. bodybuilder idea. It's a bodybuilder idea. They're like, "Yeah, we'll do grass, but it's going to be black." Yeah, dude.

Yeah, dude. Yeah, dude. Close the windows. Shots fired, dog. Just turn up the lights. lights. lights. We don't want windows in here. Leave the body for that. Bodybuilders are like, "Fuck, we don't know grass." Yeah. Well, why we're going to do it? Yeah. Yeah. I still think if I were if I I don't This is super I'm sure this would never happen because economically I don't know how it makes sense, but I would love a gym in a location that's like California, right? I have to work in a sunny place with a a roof that you could retract.

could retract. could retract. Oh, yeah. So, you can let the sun I don't I don't dis, you know, but I don't know how economic that that that I would not be at all. Gyms are not very profitable and to have the, you know, the Dallas Cowboys stadium for your freaking would not be an freaking would not be an economic decides to open it. No, I still go back to our original idea where we can get everybody to actually power our lights by running on the Yeah, I know.

Did someone actually do it? They did and it failed. Oh, really? Oh, really? Oh, really? Yeah. Yeah. Yeah. Oh, like it was a chain that So, it was a gym. Maybe Doug can look it up. up. up. Are you sure you're not like concept? You sure it's not what we do? No, I think somebody actually tried this. this. this. I don't think so. So, you would pay a fee. And then you could exercise down your fee by generating That was our idea, dog. That was our idea.

Yeah, we talked about this. Somebody did it. I believe it was I that was my idea on this podcast a long time ago. I talked about that. That was I could have swore our friend Larry was going to work in a gym like this. No, no, no. He was building something else. No. Are you sure? Yeah. This was my idea a long time ago. We laughed about it years ago. Let's see. Years ago. Now, I knew there there was someone trying to do an eco an eco No, there was one in Oregon.

It wasn't structured with the membership. You're saying that was our idea. idea. idea. Was that our idea? Yeah. Yeah. Yeah. I mean, it was mine, but you probably took that. You know what I'm saying? What is this? Sacramento Eco Fitness. This facility uses sports art echo power machines which includes stationary bikes, ellipticals, and treadmills that turn human energy into utility grade electricity. electricity. electricity. Yeah. Yeah. Yeah. The gym has reportedly reduced its electric bill for bill from $600 to 30 $680 to $30 a month. Yeah.

Yeah. Yeah. So, yeah, this has been done, but the membership idea was our idea. Like, I thought that was a brilliant idea. Like, thanks. You are a human battery. By the way, this is pure People aren't going to like this. A gym that does this is pure. It's virtue signaling because that's not profitable. If you go from $680 to $30, you're like, "Wow, cool. We're saving $600 a month." Do you know how much that equipment probably costs? Yeah. Yeah. Yeah. It'll probably take you 15 years to make up the difference.

Well, can I just tell you how small that gym has to be to have only electricity bill? I have solar panels in my electricity bill. My little There's too much. It's like a What is that? A 10,000 square What is that? A 10,000 foot gym. That's somebody's gym garage. It's tiny, dude. By the way, did you guys know that the first uh and I'm going to talk about my work in a second cuz I closed that loop. But did you guys know that the fir I think I told you guys this the how treadmills were first invented?

I think we talked about this once. once. once. Like who invented treadmills? Oh, that's a good that's a good trivia. good trivia. good trivia. They were for they were it was a a way to punish prisoners. No, it wasn't. Look up look up original. Stop. Stop. Stop. It was Yes. First Wait, Doug's looking one thing at a time here. How big is this gym? Okay. What? This isn't the gym itself. I'm just looking at how expensive these pieces of equipment are. Treadmill is like 10 grand.

10 grand. I mean, that's that's all right. But how much power is it really? Yeah. Yeah. Yeah. Yeah. I don't know. All right. What were you saying, uh, Justin? Oh, like, so which came first, the hamster wheel or the the treadmill? Probably treadmill. I don't think people had hamsters as pets. No. No. No. When the treadmill was invented, they were trying to kill. So, it was a a form of punishment for the first Yep. Treadmills were invented in 1818 by English engineer William Cubitt specifically as a form of hard labor, punishment for prisoners in 19th century British jails.

Often referred to as a penal treadmill or everlasting stair staircase. stair staircase. stair staircase. Why is that? So, you know what's so funny about that? Were forced to walk a large How much did that backfire? Because if you're a prisoner, okay, locked up in a in a cell all day long, I would look so forward to go walking on my stairmaster or treadmill for hours. Not sure. You want to bet? No, I would. I would. I would. Bro, first of all, they're feeding you three grains of rice a day.

You're forced to walk on. Stop it, bro. If you are in if you're in solitude in in confinement walking going outside and it's probably better than what they were having you do. Yes. Yes. Yes. I will bet that all day. I will bet that all day. That's I guarantee you why it didn't probably last very long. They probably were like they like it. They're all the chain gang where they make breaks. Yeah. Well, I mean, if if you're in prison, uh going out and and doing labor or work or exercise is is But I mean, they probably were having people walk on them for like 10 hours a day.

day. day. Oh, you think that? Yes. Yes. Yes. Well, look at it. So, they were used to grind grain, pump water, causing extreme exhaustion, injury, and sometimes death. Okay. Okay. Okay. Bro, it was like all day. It's a liability if we had those at the gym, I guess. My bad. Get fit or die. I pull up a picture of one of these. Uh like it's like a torture. Look at it's got like spikes on it. So Oh, yeah. Look, look, look. Wow. It would all line up.

Oh, wow. Look at that. And you'd have to just keep walking forever. forever. forever. It's the original CrossFit right there. Good idea. Good idea. Good idea. Wow, dude. Wow, dude. Wow, dude. How'd you get shredded, by the way? Hey, dude. That's I had no idea about that. I had never I had I So, you know how people hate treadmills? Well, Well, Well, they used it as a punishment back in the day. day. day. So, I mean, and that's like the stair master right there, right? So that's that was the stairmaster treadmill was is like the first thing then.

So what where did the elliptical come from? Oh that came later bro that was invented in that was for low impact. Yeah but that was the '90s. Yeah that was like science came around and said like okay how do we get people to do cardio without hurting brilliant chiropractors. So in our in our time in fitness there's a few times when equipment was invented and changed the landscape of a gym. Yeah. Yeah. Yeah. So dumbbells and barbells always been there. Squat racks always been there. Uh the elliptical was one of the biggest changes.

Pre-core came out and suddenly it was cuz cardio areas in gyms used to be treadmills and bikes and stair masters. That's all they were. Stairmaster was the newer one, but they were there. were there. were there. Then the elliptical came out and it became a selling point. Oh yeah. I used to give me Oh, I had a preo around it, Oh, I had a preo around it, dude. Cuz so you had so many people that were middle-aged, had say bad knees, bad joints, injuries, surgeries, all the things.

And it was zero impact. It was a zero impact cardio. Still do this. I do it all the time. Just I I intentionally I'm like I was going to walk like I'm going to get on elliptical. You know why? Justin. He sends me videos. Really? Yeah. Videos like this. This is me getting shaped. Yeah. Yeah. Then videos by just shake my head. But precore precourt crush. They went from nothing to crushing. Yeah. Are you think it was them? Was it was it pre-core? Precore was the first one.

You think so? It was you know that confidence look you say that so confident I I am like 95% sure that precore was I mean I wouldn't argue that they invented I wouldn't argue I just don't know like cuz I I precore was one of Did precore invent the elliptical Doug uh I believe so yeah they were up in actually Washington state I remember when they first came around when were they invented because 1980 1980 1980 oh wow 80 I didn't see them in gyms until like the 90 90 90 take a while to get popular we don't have the internet dude yeah they made the first rowing machine in 1981 one and the elliptical in 1995.

Oh, 95 was the first one. Yeah. Where'd you get the 80 from? Yeah. Yeah. Yeah. Oh, that's when they were founded. I Oh, duh. Okay. Yeah. So, I remember that because I was working in gyms in 97 and that's when ellipticals were starting to make their way. way. way. Yeah. Yeah. Yeah. I remember when we were getting them. Yep. Yep. Yep. We go, "Oh, yeah. We're getting four more ellipticals." more ellipticals." more ellipticals." Yeah. There would be a line. Yeah. Yeah. Yeah. There would be a line.

Oh my god. You're so funny you brought that out. I was just going to bring I'm glad you guys said that because I gonna bring up on the podcast because I've been doing so much cardio at the gym. I so I'm I fitness is one of the gyms I rotate through. So I went to that one which has a huge cardio area and uh they have I want to say four of those step step monsters the step mills. Step mill. Step mill. Step mill. Yeah which called the step mill.

Yes they call step monster whatever it is. Uh cuz there's there's there's a there's a stair master. It's like this and then there's the rotating stairs. Actual stairs big stairs right that if you mess up on your fall. Yeah. There's there's four of those. I'm uh I'm doing my elliptical. Y which is funny because people don't there's always elliptical. always elliptical. always elliptical. When you demonstrate the elliptical, you make a funny face. It's like it's a face like salsa. It's the face I suggest Justin. That's why it's it's my Okay.

All right. Tell your story, dude. You're so weird. So, there's always ellipticals open. There's always a handful of treadmills, but everybody wants the those four step the step mills or whatever. And I'm I'm on the elliptical and there's two ellipticals open next to me. And there's two people waiting sitting on their phones while there's hell of a quick why there's people do that and I'm like the first of all cardio is so minimal amount of calories. It also doesn't matter any piece of cardio. cardio. cardio.

That's what I that like it's not like m it's not like strength training where they're all different. It's so hard my trainer brain is so hard to not want. Maybe there's like real stairs. stairs. stairs. Like I would like this has now happened enough times where I I'm like this close. I'm like you shut Adam. You're an [ __ ] Don't talk to nobody. Just work. You're working out. You don't need to talk to anybody. But I want to walk over to them so bad and be like like like I know what your goal is to get what to get on this.

I've been pretty confident in what you're trying to do. You know how much more beneficial it would be for you to just until that opens up, go walk on that treadmill at speed three until that does and then you hop over there versus sitting down on your phone waiting for 20 minutes. I know I know I know that is the most absurd that is the most absurd I know I know I know thing you could possibly do. Yeah. Like it's it's almost like you went to the gym, which means you went to the gym.

You might spend let's say an hour, hour and a half there and you sat on the ground for 20 minutes while somebody was walking on your to. So you the same people at the airport that that like move everybody away to get right in front on the track to get their bag, but their bag isn't even there. there. there. That's my other pet peeve. Can we address that, too? Can you step back and wait till your bag even gets there? There should be like a there should be like a painted line around around the luggage.

The letter wants to push people. They just push them down. them down. them down. Dude, I just I don't get it, dude. It is. And if we all just stood back, then when you're thinking come, it would be easier. be easier. be easier. Oh, there it is. And then you come in and you're not in everybody's weight. But right away, everybody gravitates right to the edge of it and into it shoulder to shoulder and it's like your bag's not even there. Let's just stand here. stand here.

stand here. Let's do that. I know. Did I ever tell you when I lecture? lecture? lecture? It is the same people. 100%. 100%. 100%. It's also the same people at Costco with their cart that stop in the middle of everything and just sit there. And the same people don't understand how merging works. merging works. merging works. Yeah. Yeah. Yeah. You don't stop. Yeah. No, Yeah. No, Yeah. No, you merge. you merge. you merge. You zipper in. Yeah. Yeah. Yeah. You wait till the last minute. You zipper in.

You get in early like an [ __ ] and create a longer line and they get mad that I'm passing you. Oh god. It's so It's merging. You zipper in. Can we get a PSA? You ever get on the freeway where the guy doesn't want a zipper and I don't know it's a slow. We're all merging. But why are you fighting me to get in? get in? get in? You're like willing to drive off the freeway cuz you got to be first. Like I'll let you in. I don't care.

Get in. This is where automated cars like I'm like looking forward to that part. Totally. Totally. Did every time I lectured I so I lectured some members because I was outside. We were doing flyers or whatever. It's one of the gyms I managed and they got in a big old argument. This is the again California sunny day. They're fighting over a front parking spot. By the way, there's parking in the parking lot. You just got to go back a few spots and they were fighting over the front and one guy's honking or whatever and I'm the gym manager.

So, I like get in the middle of it and I I hammered him. I said, "You guys are fighting over who parks in the front so you can get in and get on a treadmill. treadmill. treadmill. Makes no sense. Just walk from the back." And I remember I was Yeah, I was really Those are the the the the lack of logic for that type of stuff is just is is wild. wild. wild. It's alien to me is wild to me. I mean, I it's I I'm I'm sitting there doing it.

I'm going like, is this like the old man in me or a trainer in me? What is it in me that's like I felt that since I was a kid. I'm just like, what are we doing here? I've been an old man for a long time. I do. So I So my workout So I'm pushing the sled because I got to do some functional stuff. And so I do two normal sets and then the last set I'm like, "Okay, I'm going to like sprint. I'm going to sprint." Well, you're so failing at this stuff.

You are so failing. Now, why is that a fail? Because you're still Okay. The first day. Hey, the first day day. The first day. Hey, the first day you had to go pump out a couple sets. The Your third day now you're telling me you're doing sled pushes, which is still muscle building [ __ ] You ain't Bro, you're not. I was thinking you're not committed. No, no. I was thinking serious. Come on, dude. dude. dude. You're not serious. All right, we'll change subject, bro. Dude, listen. Someone's got to do that.

Let me tell you, your wife is here to encourage you. I'm here to put you down. I'm here to put you down until you're failing work. I appreciate it. Get your [ __ ] together. So, I pushed the sled and I'm trying to go fast and just really aware of how unathletic I've become. Like, I was never super athletic to begin with, but I'm like trying to go fast. I'm like, "This is awkward." So, I did that and then they have a Kaiser machine cuz I'm like, I want to get a little like rotation, explosive rotation.

rotation. rotation. Mhm. Mhm. Mhm. Which, by the way, explosive rotation is I used to love doing that cuz I did judo, judo, judo, right, right, right, bro? How did I almost pull my h Yeah, cuz you don't my hamstring. my hamstring. my hamstring. What am I doing with my hamstring? I'm not doing anything with my hamstring. Suddenly, I'm like, ah. You got to like stabilize. Walk on the treadmill. That was the rest of the day. Just get on the treadmill and walk the whole time. That's That's what God tried to tell you that.

Stop trying to do any sort of development stuff. Go walk, dog. Go walk on your treadmill for a while. So gentle. So gentle. Anyways, I want to talk about So you're you're taking all kinds of supplements, which is great. And you're taking the seed multivitamin. That's on that's on. They came they they came out uh I don't know. Great multivitamin. It's a great multivitamin. multivitamin. multivitamin. I figured. Yes. I figured. Great. So here's the thing. because people are like, you know, multivitamins are interchangeable. Just whatever, one or the other, it doesn't make a big difference.

Two things with multivitamins. One, supplement industry uh is notorious for not having what they say is on the bottle. So, you want a reputable brand uh because often times you'll take third parties will go and test supplements and 80% of the time, this is like often 70 to 80% of the time, the bottles they test don't even have what they say they have filler. So, seed is really good. They're really, really good. Very reputable. Here's the other thing with vitamins and minerals that different parts of the digestive tract will absorb different nutrients better.

It's not like you just dump them in your stomach. Yeah, Yeah, Yeah, you'll get some absorption, but bioavailability makes a big difference with multivitamin with multivitamin with multivitamin seed. Remember their remember with their technology? technology? technology? They're the masters of this. They're the masters. Remember at their facility, they have the artificial huge digestive tract they built that they built to simulate to show when the capsule releases the probiotic and what to show. Okay, it's coming out at the right moment, not just all coming out in the stomach.

They did that with the multivitamin. So, the multivitamin is multi-layered just like their probiotic. probiotic. probiotic. We we were talking about this and I thought I saw somebody in our thread share that they're they're in another commercial store. commercial store. commercial store. Look up Seed and see if they are at uh Target also because we were we were talking about some of our other brands that that are now in Target. You're making all these retail bunch now. Yeah, a bunch of them now of our partners are you can get find them like in Target.

By the way, you know what's hard? Uh, so I God, who was I talking to? I was talking to somebody about this. When you have a company that you're trying to get into Target, if they accept, they accept, they accept, if you can't deliver, you're screwed. You have to because you have to have inventory. inventory. inventory. You have to have a large inventory and you're not going to make money at first. They crush you. Otherwise, you'll get crushed. get crushed. get crushed. It's like a big deal.

Where they at, Doug? Target. Target. Target. Yeah. See, see in Target now. Oh, really? Oh, really? Oh, really? Yeah. That's cool. They have 11,000 fivestar reviews. That's crazy. 11,000. 11,000. 11,000. Yeah. Their probiotic is I mean nobody even touches them. Doesn't come close. No. I you know I mean I remember when you first started talking about them I mean you've been talking about probiotics long before we even worked with them. with them. with them. Uh but the amount of people that I know converted over to seed and then the the reviews that we would get email-wise.

I But isn't that cool that they're in Target now? Target now? Target now? Yeah. Good for them. Makes it a lot more convenient. It's a trip for me to walk down the like the supplement and the drink aisle and stuff like that. See how many parters? Yeah, we're we're at I want to say like six different companies that we've been working with for a long time now to see them in Target. We'll go play our podcast at Target. So, our maps program DVDs. Nobody uses DVDs.

You remember? We remember we talked about that for a minute. Dude, I remember a lot that was the move for a lot of like fitness programs back in the day was like you had like the video like version of it and it was like you'd buy it and I mean the jazzer size was huge on that and that's how they made all their money. money. money. I was retelling the our my this weekend I had Jason and and Danielle over and then I also had my mother-in-law over for Valentine's Day.

I cook for all them. And uh I was retelling the the the the four of us all meeting and she didn't realize that when we went that's the crazy story. When we went over and podcasted at her house that the four of of four of us this that was like the first time we all really met. She assumed that we were By the way, Doug wasn't at that original meeting. meeting. meeting. Not the original meeting. He wasn't at obviously he was at when we recorded at at Tina's but the original meeting when we met at Katrina.

the first time we all met, met, met, which dude I Katrina's Katrina has got it somewhere recorded and I got to find that her brother claims that it's it's on it's saved on the it's out there in the Ethernet somewhere like we can really well she recorded it on on the iPad. So the iPad that we had you guys remember that conversation was I don't I don't I don't I do. I do. I do. You do? You do? You do? I do. I do. I do.

You do remember? I do. And when you find it I want to I want want want It's probably horrible but No, I I remember the topics. Yes. We talked about uh the science of canabonoids cuz remember at that time Oh yeah, that's right. You guys are geeking. geeking. geeking. We got all big on that. We talked about combining fitness and wellness because back then there was fitness which was like fat loss, muscle gain. Then there was wellness. was wellness. was wellness. That's right. We were trying to talk about bridging that.

How are we going to do that? do that? do that? That's right. Cuz there was gut health, skin health, you know, immune health. And it's like there's two areas, but they should definitely come together. They contribute. And we were talking about how we can talk about that on the show. You're right. I remember those two topics. Yeah, that's funny. I remember I mean I had no idea she did it. She was in the kitchen and afterwards 12 years after you guys left. It was Yeah, it was longer than that cuz we've been going for 11 and that was a year or two before we had started or so.

Or No, it was right before we started. Maybe around October of 2014. Okay. Remember so well these dates, dude. dude. dude. Uh cuz I'm always reviewing old files. You got the B-roll Black. He's like, "Oh, I remember that file." Doug's list. Doug's list. Doug's list. Yeah. He saves it. It gets released. Yeah. I So we were I She was like, "No way." She had no idea. I said, "Yeah, when we came over to your house and we recorded cuz we recorded at her house first." first." first." Uh I said, "We barely knew each other as a group." Like I said, I knew Justin before.

And I said, "Doug and S knew each other. each other. each other. It was us getting to know each other." Yeah. I said, "But that that was all us just" and she was totally blown away. She had no idea about that. I said, "Oh, yeah." And in fact, when we first started, I said, "We had no intention of actually going into business with each other. We all agreed that the podcast would be this cool thing we do. But Justin and I were doing our own thing.

Sal and Doug were doing their own thing. It was like a collaborative marketing effort. effort. effort. Yeah. So it was exactly we thought, okay, if the podcast ends up getting enough attention, we can both have our businesses on the side. And we never thought that it would be a thing together. together. together. And so I I was telling her that story. So she was all blown with that. And then Danielle chimes in, Jason's wife, and we get to talking about when I first met her and and Jason and all back our days.

And I'm telling my mom, I'm like, and cuz Jason's there, I'm like, Jason is one of S and I's mutual friends who would always tell tell me, "You got to meet my buddy S. You got to meet my buddy S." buddy S." buddy S." And I knew I knew him forever. And I said, and he knew S. And S and later on, we find out that he was telling S the same thing. same thing. same thing. And uh and Danielle's like, "Well, you met S before.

He's been to your house." And I'm like, "What do you mean?" I was like, "S what house?" And she's like, "Your condo." I'm like, "No." I said S and I didn't meet for years later. I said I met him with Larry at his studio like like eight nine years after after that. I didn't even have my condo when I met S. I was long long gone. She goes, "Adam, I was there with J." And she starts arguing with me like Danielle get she gets real passionate about what she's saying.

Like and Jason's like, "Can we just agree that maybe like moderate to mediate between the two of us?" And I'm like, "Daniel, Suzy," I said, "Trust me, Sal's never been to my house." And then she starts and she starts telling recalling this night. She's like, "Larry had this huge going away party. It was at the Haze." And I'm like, "Okay, I definitely remember that night. That was a huge, huge night, right?" right?" right?" And she goes, "And I was there with Jason. We got in a huge fight." And then she starts talking about the whole thing and like that.

And then we went to your house. house. house. You never argue with a woman's memory, dude. I swear to God. That was like, I don't understand. Yeah. She was She was like, "Well, it's cuz of the argument. That's why she remembers her face." Well, you know why? You know, so this is when Jason This is so Jason. I shouldn't sell him out, but he said something on like derogatory about her and the girls that he's with, like being funny, smartass like he is on the phone like, "Yeah, come over here.

I'm with my bitches." You know, like like something like Yeah. trying to be funny. And she was on the couch and she like popped her head up like what' you say, monkey? Yeah. Like so they got into a big fight that couch. So she's at my condo on my couch. I tell her like I don't I don't remember that. She goes, "And S was there on your on your deck and hanging out?" I'm like, "No way, dude. dude. dude. No way. No way. No way. It happened." It happened." It happened." And it did happen.

So, here's what So, you guys didn't even talk or You know what? So, here's what's so weird. weird. weird. Here's what's so weird. Even though it was my house. Here's what's weird about the story cuz we were talking off air. I remember that night. night. night. I heard this story because Larry, it was his going away party. Obviously, I know Lar Larry very well. I remember that party. Uh, there was a lot of drinking. I remember being on the dance floor holding a champagne bottle. Ah, drinking like an idiot.

Good. We all hung out and we went back to someone's house and I didn't know anybody but Jason. Yeah. Yeah. Yeah. So Jason brings me in. I remember the white couch which you said was yours. And at one point I went out to the balcony cuz I got sick from too much drinking and I threw up over the balcony. balcony. balcony. Yes. And Jason walks up beside me and he rubs my back. He's like, "It's okay, buddy." And then he starts to puke and we're both just puking.

So I remember that night because of that. And I also remember I lost my shoe. I've told the story before. I got home and which I don't know how I got home. It's a terrible story. And I lost I don't know where my shoe was. I have one shoe missing which might be might have been stuck in your condo. I don't know, dude. dude. dude. But but that was your house. Yeah, Yeah, Yeah, that's weird. And I have no recollection him being there at all. I don't I don't remember Danielle being there.

I don't remember uh him being there. But I do know I do remember that night. I remember that big party. And I do remember a lot of times when we all went out like that. Uh Jason, Larry, all this guy. we would all come back to my place afterwards and and after party. So I definitely remember so weird weird weird and but so the fact that you possibly there that's like I mean we have to be uh do you have an idea how old you were?

Uh Uh Uh so it went to Is that Santa Teresa days right? right? right? Yeah. So I'm probably 23. Yeah. So I'm like 21 years old, bro. Yeah. Yeah. Yeah. I'm like 21 cuz I had just bought So that means I just bought my condo. I bought my condo. It must I think it was right not right before but right around the time I finally left finally left finally left the big box gym industry to start my own business. business. business. So I I So I must have been like I was I was 21 turning 22 when I bought my condo.

I I think I I only had So I had been about 22 which would put you 23 24 maybe. 24 you'd be about 24. Okay. Okay. Okay. So if that's how Yeah. Yeah. That's weird dude. 23. I was probably working for you. Oh yeah. Yeah. Yeah. Yeah. Yeah. This is invited. So this actually this actually might have been even right before you because uh Baker and I are still uh hanging out and together. Oh yeah. Oh yeah. Oh yeah. But but I was at Hillsdale. So this is probably like So how weird would that be that it was like right when I was hiring Dustin?

Cuz it was probably right around the time when you're coming out of college. college. college. You just wasn't ready yet. We weren't ready yet, bro. Cuz had we met, connections were forming. Yeah. Maybe if we had met, we wouldn't have liked each other and that would have destroyed the you know my Who's this guy throwing up on? You know what I mean? Oh, you should meet S and work together. The guy that puked over my balcony. Well, what's crazy is maybe I was like underneath like A [ __ ] [ __ ] I mean, that was we had both Larry and Jason are two of the people who are involved that night who are two of the people two just two of some of the people who would always tell me about you got to meet which is so funny that we were all at my house and we never like like like that's so weird formally introduced or or hung out, you know.

So I that was so crazy. Oh yeah, Danielle was like I was so adamant like No, he has. I didn't know they were together that long. long. long. So that was they had that was like the first time they had ever hung out. Wow. Wow. Wow. Or they had just started hang out like he had hung out with her before and then he took her to that thing and that's what she So that's how this how this all started was actually them talking about that and she's talking about the fight cuz of what he said on the phone cuz he was at my I don't remember she remembers every detail.

Oh yeah, I know every detail. Remember I don't know if you remember but I had like a little glass table in the kitchen. Yes. And so him and Baker are sitting in there and he calls up somebody on calls his buddy on the phone. Oh, come over. And he says something derogatory like that and she and she's he thought she passed out on the couch and she pops her head up and just like just like just like pissed. pissed. pissed. Mistake Jason. Mistake Jason. Mistake Jason.

She still married him. Yes, Yes, Yes, she still married him. They're they're great together and they're happily married with three girls. girls. girls. Three girls, dude. Three girls. Of course, a guy like Jason has three daughters. I do. That's a That's what always happens. I think so, too. Yeah. He's such a good dad. He's a great dad. He's an incredible father. A great girl. He's he's an incredible father and his his daughters absolutely adore him and are super super super close to him. Yeah. They're cool to watch.

I read a story. It's an old story. So before Adam makes fun of me, you going to bring up a story from a long time ago. Yes, dude. 2006. 2006. 2006. It's an old story, okay? But it's a crazy story that I didn't know this actually. This is real. I saw like on on Facebook there was like a a clip or something that popped up. I'm like, is that real? Yeah, dude. It was real. In 1974, 1974, 1974, this there was a uh a ship that caught fire and sank.

Okay. A woman that was on that boat, they a boat came by and saw this woman clinging to something. What was she? And it was she was on this boat. She survived. She was holding on to something. You know what? She was holding on to a sea turtle. She held on to a sea turtle for two days. Sounds like a Disney movie. I feel I feel like it does. 52-year-old woman hung on to a sea turtle for two days. No way. No way. No way. Two days.

Two days. Two days. Sea turtle didn't bite her or like listen her name is Kandelaria Villaina. It she was one of the the the passengers where the where the ship sunk. It was off of Zamba Zamba. Where is that in the Sulu Sea? Is that a real place? This This This miles south of Manila. As she this is the story as this is how she tells it. Tongue twister. As she struggled to survive in the water. This, bro, this is crazy. A sea turtle swam up to her, then she climbed on top of it and rode it for two days.

For two days and then she was rescued. How is that wild? Come on. It's crazy. What year is this? 1974. 1974. 1974. Is there a picture or anything? They didn't take pictures. They didn't take pictures back then. Yeah. Yeah. Yeah. Isn't that crazy? If it's true, it's crazy. As soon as she held on, they threw one of those life rings to her. As soon as she grabbed onto it, the sea turtle took off. off. off. What? What? What? Yes, dude. Is there confirmation? Like the people that survey?

No, it was a Navy ship that No, it was a Navy ship that that found her. And then does the Navy ship like confirm? confirm? confirm? Yes, they're the ones that tell the story. story. story. Oh, interesting. Oh, interesting. Oh, interesting. Yes. Yes. Yes. I've heard wild stories about um like dolphins doing things like that to save humans, but like Yeah. Not a sea turtle. That's That's That's Bro, time sea turtles don't normally stay like that at the top of the water either. They normally They also don't normally save your life.

Swim up to you. I just I just I don't know if it's uh Nemo or what it's the guy that's like the total serpent. Hop on, babe. Like, you know, like we definitely make an animated movie out of I love it though. Yeah. How did they not make a Disney movie? movie? movie? I feel like that like you know what? So, here's a the I would love Did she do anything with her life? That would be really sad if she didn't. A sea turtle tattoo on her lower brow.

She definitely did that. If a sea turtle, if a sea turtle saved my life after I I survived, I'd be like, I'm doing something. doing something. doing something. You know that wherever that is in Mexico where they they like hatch and then like people go there to just help them get into the ocean. She's do that like every weekend. weekend. weekend. Maybe that's Maybe that's Maybe that's Have you guys ever seen that happen? What? What? What? That like turtles being born? Yeah, I wanted to do that actually.

Maybe she years ago, maybe it's the other part of the story. She saved the sea turtle when it was a baby and it came back and returned the favor. That's the movie. That would be the new. Yeah, that's that's the Did you look her up, Doug? Is she doing anything with her life story? Well, it says she lived a quiet life largely avoiding the media spotlight. So, So, So, yeah. Oh god, what a waste. Did he didn't save any turtles lives? Yeah, she should have done that, shouldn't he?

shouldn't he? shouldn't he? That's a shame. Like, like she's got to be the first person to go in anywhere where they have plastic straws and be like murderers. murderers. murderers. It's her claim to fame. She's the one behind. the one why we got treats. treats. treats. Thanks, lady. Thanks, lady. Thanks, lady. Wouldn't that be a great story? I would I would feel bad, but that makes sense why we're not using plastic straws anymore. anymore. anymore. Hey, speaking of plastic stuff, I I got a cool gift from my my mother-in-law and I was like, "What is this thing like this?" And it's a uh you can reseal like u bags.

u bags. u bags. Oh, like potato chip bags. It heats it up. up. up. Yeah. So I was so Max Max and I were eating some of the Chris Power stuff the other day and he didn't finish it and so he only had half of it and you know typically you have to crumble up go look for one of those clips or whatever like that and so I couldn't find it there. Then you just melt it. Yeah. It just you just run it across and it reseals it.

Oh have you seen those? I have slick. The only thing is every time you open the bag you had to cut more of it off. Right. Right. Right. Oh yeah. Oh yeah. Oh yeah. I mean nobody ever fills a bag. All the chip bags are like third fil. But I mean for something like that where you don't finish it's like a perfect little thing like that is to Does he does he like the crisp power? Yeah. Yeah. Yeah. Crushes them. Crushes them. Crushes them. Yeah. Yeah.

He lo 20 something grams of pro 27 25 in there. there. there. 26 to 28 I think. Yeah. In a bag depending on what what flavor flavor I feel like. So because protein there's so much awareness around protein uh largely because people in this in the health space have been talking about for so long. But I think a bigger part is the GLP1 phenomenon. Oh yeah. And then the new food pyramid. Yeah. And now you're starting to see companies market high protein this high protein that like you said even fast food companies.

food companies. food companies. Yep. Yep. Yep. I could see Chris Power making a huge run. run. run. They're going to I think they already like going to movie theaters like you now you can grab a 25 g protein, you know, and they're basically pretzels. Yeah. Yeah. Yeah. You know, You know, You know, that's what makes them cool is cuz they're they're a salty carby type of treat that is high protein. That's high protein. protein. protein. It doesn't taste like it's not jerky. No, that's what I mean.

Most high protein like snack stuff is like meat based to get the high protein like that. So to have like something that is a what would be a traditional carb be a high protein snack. I love them man. I eat them all. I eat them all the staff eats them all the time. Spicy ones. Spicy ones. Spicy ones. You know what that was? I was on that kick first. kick first. kick first. Um the sesame seed ones I like a lot. Really? Yeah. The salt and the salt one.

Those ones are uh it's everything one. Everything bagel ones. Yeah. Yeah. Yeah. I I mean I haven't had any. The only the only one just that I'm not a big fan of is the cinnamon ones. I don't like I would think you would like that cuz you like sweet stuff. I do, but that's not how I want that's not I don't want it in my pretzels. Yeah. Yeah. I want sweet in my cereal or something else like that. I don't want my pretzels. I want salty.

Hold on a second, bro. What if you poured them in a bowl with milk? I mean, it'd be interesting. Yeah, that might be good, huh? Milk. Yeah. Well, it's just, you know, you got the cinnamon. It's like cinnamon toast crunch except protein. I mean, it'd be interesting to try that. That to me is the only way I'd probably like this. I like all the other flavors. So, all the other flavors are bomb. I uh I heard the other day, I thought this would be a really cool thing to bring up just quickly.

The difference between happiness and joy. I thought this is such a good explanation. So, you guys, we've heard joy, we've heard happiness. People tend to interchange them, right? Same thing. It's not. Uh joy is a spiritual concept. Joy is a feeling that you'll hear people, you know, say uh that it comes from God. Let's say Christians will talk about this where you could be uh in pain, you could be suffering but still feel a sense of joy. Whereas happiness is related to external circumstances, right? So like something good happened, I got a raise uh you know my someone said something nice to me and it makes me happy versus joy which comes from something uh outside of you, right?

And so I heard this great example of how you would compare the two. And it might have been Arthur Brooks that said this, happiness is like a thermometer. It measures the temperature of the room. Joy is like a thermostat. He could set the temperature of the room. Oh, that's cool. Isn't that cool? That is cool. So, regardless of what's going on, you could change the thermostat. And so, joy is something you could feel regardless of the circumstances. Well, you remember I mean, this is how I described what I went through when I I thought of you.

Yeah. Like, and it was funny because that was the word that came to me. It was just like I have this weird joy cuz I know I'm The temperature of the room is miserable. is miserable. is miserable. Yeah. You feel like crap. There's there's no way it is terrible. There's no doubt that that that is bad. But I had this weird sense of joy even in in the midst of that. And there was nothing that could I could explain it better than that. I it wasn't uh happiness and excitement, you know, it wasn't like that because of external things at all.

In fact, all the external messages were like this is miserable, sleep is terrible, like all the things. But I had this weird uh feeling of joy. That's so awesome. Yeah. Yeah. So so interesting to go through that. through that. through that. Row nutrition provides excellent supplements, things like NAD and glutathione in a form that gets them to be bioavailable. What does that mean? Your body, your body actually absorbs and uses them. It's liposomeal technology. So what they do is they take these molecules, these NAD molecules or glutathione, they wrap them in a liposome.

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Use the code mindpump. Get 20% off everything on that site. Back to the show. the show. the show. This segment of the podcast is brought to you by Mindpump Fitness Coaching. This is the number one course that teaches trainers and coaches how to build sustainable sixf figureure plus businesses and careers in fitness. Look, it's roundt based. So you can hear Adam, Justin, and myself teaching you how to build a better business, get more leads, close more deals, close bigger deals, and be more effective trainers. By the way, our course is nationally recognized.

In fact, it gives you 1.9 CEUs with or for your NASM certification. Find out more at mindpunfitnesscoaching.com. Our next caller is John from Florida. What's up, John? How you doing, John? Hey, how are you all doing? Good, man. What's going on, dude? Not much. Um, so I guess I'll just read my question. Um, so I'm 18 years old and I'm looking to become a personal trainer, but I was just wondering if like the best thing for me to do would be like go to college and get like a business degree for that as well as getting my NASM personal training certification.

And I was just going to kind of see like what y'all's opinion on that would be, bro. Definitely. bro. Definitely. bro. Definitely. Bro, I'm so glad you're talking to us right now. Hold on. Hold on. It's a big commitment. I'm gonna ask you some questions. Okay. Why What makes you want to be a trainer? I mean, I just I love fitness. I mean, like I grew up playing sports and stuff and now I'm like super into the gym and I just I just love it. How do you feel about working with people, different kinds of people all day long?

day long? day long? I mean, well, actually currently I work at I mean with the Walt Disney Company. Like I'm perfectly I love working. How do you feel about selling things? I mean, pretty good. I haven't had a whole lot of experience. Yeah. Yeah. Yeah. So, I can grow and get better at that. What What do you How do you feel about working with people that are stubborn, don't want to do what you're you're telling them because you're trying to tell them get in shape. How do you feel about that?

about that? about that? You you patient or you get irritated? I mean, yeah, I know what's going to happen, but I mean, I can always work with it. And Disney, bro. Disney, bro. Disney, bro. Works at Disney. Disney great culture, dude. dude. dude. Yeah. How do you feel about moving across the country? Become a trainer. I mean, I'll do it anywhere. Yeah. Yeah. Yeah. You what? You what? You what? You'll do it anywhere. Oh, I'll be a trainer anywhere. Like here in Florida or California or Alaska.

How bad do you want to do this? Pretty Pretty Pretty bad. bad. bad. All right. All right. So, I'm asking you this question because we're hiring trainers like crazy. And I And we hire based off of character and attitude. I'm going to give you some general advice and then I'm going to connect you with our fitness manager because we don't hire expensive trainers. We create trainers here. And I love young, hungry people who are looking to get into fitness because you're moldable and we can turn them into awesome coaches and trainers.

But I'm going to give you some general advice. college. Your parents aren't going to tell you this, okay? If you want to be a trainer, you really want to be a trainer, college is a waste of time. of time. of time. They're not going to teach you anything that's going to be of any value to be a good personal trainer. You'll learn more in NASM certification than the four years of college for for being a personal trainer. We have a course like Go ahead. Go ahead.

Go ahead. No, even like with the business aspect like if I got a business, you know, you know that you know two of the four guys here don't have degrees, right? right? right? Actually, none of us have a business. Yeah. Yeah. Yes. Yeah. No, nobody in here has a business degree. S doesn't have a degree. I don't have a degree. Justin's the only Justin and Doug have degrees degrees degrees and they're not even in business. By the way, the waste the waste of time that there is to become a trainer, going to college and become a trainer, it's equally a waste of time to get a business degree to start a business.

Yeah. Yeah. Yeah. They don't teach you anything, dude. The business advice is terrible. Yeah. you get good at like business planning and and writing that up, but uh like asking for money, but you know, everything you learn is by doing. But yeah, so it I mean there's value to it. I wouldn't completely [ __ ] all over it. It you know there there's a lot of really good professors out there that'll teach you really good things, but the application is in this industry far outweighs a lot of the educa and you can get the education while you're working.

I think that's something to consider. consider. consider. Yeah. All right. All right. So, certification, uh, we have a course, yeah, yeah, yeah, that teaches trainers how to build their business. It's focused on building your business and being a good trainer. NASM is great for the knowledge aspect. Biomechanics, Biomechanics, Biomechanics, uh, you know, exercise program design, all that stuff. Um, and then ours is about building your business. I'll have Doug sent you the link or I'll have somebody call you to talk about have Anne call him and talk to him and then Anne can talk to him about the course and give recommendations on certification.

and she'll be great on the education side for him. And then she'll introduce him to Kyle if he's interested in and if you're if you if you're listen this for anybody else watching too, John, so this is also for you. If you're if you're willing to come and eat [ __ ] for 3 months and run through a wall, then that's the kind of trainer that we want. Uh and we we develop good trainers. So you think about that real hard and if you're interested, then you can talk to who runs our fitness department.

department. department. College will always be there. Oh, I'll keep that in mind. Yeah. I might miss out on all the parties though. So I did I did miss that, bro. I did I missed out on the parties. parties. parties. You still party. Just right. Just right. Just right. I just drove. You had better parties. All right, buddy. We're gonna we're going to have Ann call you. She tell she'll talk to you more about the education stuff to help you out on that. And then uh and then hopefully we get a chance to meet you.

Awesome. Well, thank you all. All right, John. You got it. All right, buddy. Yeah, dude. It's like you guys just crushed his whole dream. Hey. Hey, man. That's the advice you need to hear. Well, I know I'm not I don't agree. It'll do one of two things. It'll either scare him and he's like, I don't know if I want to do this, which is good. Then go go to school and do something else. It's just a lot of money, you know, that he would invest in that direction.

And, you know, if you're looking for that kind of return and also to be effective in the industry, I just I don't see the value. value. value. If you if you know, it's a no-brainer. All right. Listen, I uh I was interested in and I thought I was going to be a physical therapist and and I was I was going to school for kinesiology. I knocked out my my was finishing up my AA when I moved over here and I and I got personal training as a side job, not cuz I thought it was going to be a career, as a side job while I finished my my my uh degree.

And I fell in love with personal training so much that I was like, "This is what I want to do." do." do." And I found out that there there was a career in it. And I remember my boss at that time. So, so showing showing me how much money he was making. He's like, "Listen, Adam." He goes, "You can go finish your chinesiology degree for the next two three years if you want." He goes, "Or you can get education through certifications. We raise you up the same amount of money you'll get more from having a degree, we'll pay you more for having a national search that you can do at home." And he goes, "And that's the pathway to my position." And that was a that was all.

And what I did was I said, "I'll give it a year." That's so similar to my story. I'll give it a year. I will give it a year. I'm going to give it everything I got. and I'll still be young. So, if it doesn't pan out the way I think, then I'll go back to college. And, you know, here we are. So, here we are. And and so, if you know you want to be a trainer, it's a no-brainer. If you're not sure, then college has a lot to offer.

offer. offer. If you want to be a doctor or do something in that regard, like medically, like, yes. Oh, even if you're uncertain, right, cuz at least that gives you years to mature and experience and take different classes. classes. classes. But if you know, but if you know, yeah, dude, give it a year. Yeah. What's the worst that could happen? So similar to my story. Mine was mine literally was my my man I told my manager I got to go back to school. I can't train as much.

He's like I know how much you're making. He goes, "You know how much a physical therapist makes?" And I showed me I'm like he's like, "You're making more now." Yeah. Yeah. Yeah. I was like, "Oh." He's like, "Don't you like this better?" I said, "Yeah, dude." Crazy. Crazy. Crazy. So, I stayed. Our next caller is Alyssa from Michigan. Hi, Alyssa. Hi, Alyssa. Hi, Alyssa. Hi, Hi, Hi, guys. guys. guys. How are you? This is this is amazing. I'm good. How are you guys? Good. How can we help you?

Okay, so my name is Alyssa. I am 20 years old and from Michigan. My question is, how do I naturally increase my estrogen? For background, I have always been interested and involved in fitness and sports. I got my period at 14 years old, and for about 3 years, it was perfectly normal, regular flow once a month. When I went up to college, my period became irregular, getting it once every 3 or 4 months. Fast forward to now, and my period is even more inconsistent. I brought this up to my doctor and got my blood drawn.

Turns out my estrogen is below 10. Her only advice was to go on birth control, which I was and still am against, but I did end up taking for 21 days. This forced my period due to the estrogen in the birth control. That was back in October of 2025, and I still have yet to have another period. I do not know what could have caused my decrease in estrogen as it had to have been normal for at least a few years. Going to college was a big change for me, lifestyle, location, food, people, stress, etc.

I also played basketball freshman year of college, but I've always played multiple sports. I have strength trained since I was 15. I started running in May 2025 and I've been running a few times a week since then. I find it hard to believe my activity could be the reason for my decrease in estrogen since I've always been active. Is there anything I can do to naturally increase my estrogen to get my period back? Yeah, great question. Okay, so it's it's more complicated uh than what you said.

Uh first off, book I recommend is called Beyond the Pill by Dr. Jolene Brighton. Uh, so I think you would I think that'd be a great book for you to to read. Kind of learn about hormone your hormones and how to get them in the healthy spot. Did you see that interview we did with her? her? her? No, I did not. Oh, okay. We've done an interview with her at least twice. Yeah, we did. Yeah. So, you watch watch that interview that we did with her.

It's a great interview. interview. interview. Dr. Jolene Brighton. So, she's really, really good about this. Okay. So, yes, it's your training, but it's not just your training. It's the cumulative stress that you have on your body that tends to cause hormone disruption. So that can look like uh exercise, sleep, diet, but then it can also be lifestyle, could be stressful situations. Uh it could be anxiety, could be change of environment, it could be all those things. Um so does any of that ring a bell? Are there lots of changes happening in your life recently that could be we could put in the category of oh yeah, that's that might be a stress.

Uh I mean, probably. I think I'm just naturally a kind of a stressed out person. Like person. Like person. Like I have a lot of worries about people and school. school. school. Yeah. Yeah. You're not. And my own health. Nobody's a naturally stressed out person. Uh but you probably are used to living in a stress kind of a stressful way. So this can look like type a get it done, make it happen, take on more responsibilities, etc., etc. And so you may be so used to doing all those things that it's hard for you to gauge what that kind of feels like.

The general advice for hormone balancing for both men and women, but especially for women, is to let your body heal and recover. recover. recover. Yeah. Yeah. Yeah. And that takes a while sometimes. So So So yeah, like Go ahead. No, no, go ahead. Go ahead. Right now I'm following Mattabolic. I'm on like day 42 and I actually did the advanced because I was like you know the normal easy whatever throttle down yeah so I'm just getting into I actually have a phase three workout today which I'm supposed to do but like I mean is that really too much volume volume volume right now?

right now? right now? Yeah. Yeah, for sure. M 15 would be more appropriate. Also I mean tell me more about like all the other stuff like are you playing sports right now? Are you running right now? What's your calories at right now? Um, well, right now I'm running one mile in the morning, right when I wake up on the treadmill, and then walking one mile. And I'm trying to get 10,000 steps, including both those things. Um, in my head, I was going to start running outside like my four miles a day type thing when it got warmer, but it hasn't gotten warmer yet.

No, No, No, no sports. My calories are like 2200. Sometimes I'll go to like 3,000 just cuz I'm so hungry. So, I I feel like it's not that. Like I eat so much food. food. food. You know why you feel You know why sometimes you go up to 3,000 calories? Your body needs it and you're low. So you're not you need to find a more happy place. A happier place would probably land around 2500 calories consistent. consistent. consistent. Yeah. Consistently instead of the staying low doing all that stuff and then your body's starving and then you go all the way up to 3,000.

You need to hover around like a 2500 calorie mark with all the activity you have going on. Alyssa, you're you're you're young. This will bounce back well if you're if you're if you don't let yourself go back to what you're used to doing. Uh and it's going to take a little while. What's your body fat percentage uh at? Do you know? I'm not sure. I believe I did one of the ones where you hold that machine. I don't think that's right at all, but it was like 25%.

Okay, good. You got Don't let your body fat go below 22%. Okay. Uh keep your calories around 2400 2500 consistently. Uh, MAPS's okay. Phase three is a bit much. So, here's the deal. It's not that it's too much, it's that it's too much for you right now. If your estrogen's in the floor in combination with everything, we we got to let things heal. we we got to let things heal. So, MAPS 15 would be your routine and walking. walking. walking. Yeah. Maybe consider some things too that are like kind of bring you down a bit like sauna or yoga or stuff like that.

Like things like that will help. If you have if you're If you have if you're anxious, have a lot of anxiety or you're somebody who thinks they feel stressed out a lot like that. Uh doing things that are more recuperative for you uh it will serve you getting your hormones back. And and yin yoga, not power yoga, not hot Yeah. yoga. Yin yoga would be the one to do. But it's Do you have mass 15? No, I don't. Okay. I'm going to send you mass 15.

I want you to stop running. And I just want you to walk and I want you to get your C. Let's go. Let's go 2400 or 2500. Let's do 2500 consistent. And I'm going to have you back on in 60 days and let's see how you feel. Now I actually really got to do this. That's why you have to do it. We're going to get you back on here. I I if you do what we tell you, there's a very high chance that in 60 days you're like, whoa.

Yeah. Yeah. Yeah. And now here's what's going to happen. In 30 days, you're going to feel amazing. you're going to be super tempted to go crazy. Just do what we're saying. Okay. Yeah. I mean, I want my period back. Like, I'm worried I'm not going to have kids. I was stressing out about that. that. that. So, this will this will rebound. You'll you'll be okay. You You're not in like a really dangerous scary bad place at all. You're just You're just You're just It's a It's a It's a normal thing to happen.

Women lose it when they're when their body is taking on all these athletes. athletes. athletes. Yeah. When you're taking on all these different And remember, yeah. Sports, running, exercise, those are all stresses. They can be they can be good but those are all stress and then you add in a new move, new school, new circle of friends, new what? Like all that stuff is well those are all stressors. stressors. stressors. It's also cumulative. So it's like year after year after year after year and then finally the signals get loud enough to where you're like uhoh what's going on here.

on here. on here. Especially if you're not getting quality sleep too. You're not fully recovering. You're going to carry that into the next day and then it just compiles. How's your sleep? Are you getting night sweats? sweats? sweats? No, but I am waking up a lot of times throughout the night. I used to never do that. that. that. That's the low estrogen. Yeah. Yeah. Yeah. Yeah. Okay. Do what I said. Maps 15. 2500 calories, 10,000 steps, no running, nothing else. If you want to do something else, yin yoga.

Any supplementation like magnesium or anything like that? Yeah. You take a multivitamin, vitamin D, uh, magnesium, that kind of stuff. No, I really should. Oh, yeah. Take a multivitamin. Take a also take a vitamin D3 K2 supplement and then magnesium and take magnesium glycinate before bed. Super inexpensive. Super inexpensive. Super inexpensive. Yeah. Yeah. Yeah. Get a night routine before bed. You take all that, you bump your calories, you knock off the running. I I bet 60 days you feel good. Oh, yeah. We'll have I think we I think we'll have a good a good report in 60 days.

days. days. Yep. Yep. Yep. I hope so. Trust the process. You will. Yeah. Can we do it? Yeah. Yeah. Yeah. Yeah. Let's go. Yeah. Yeah. Yeah. Thank you guys so much for taking the time and helping you. I've been scared. You got this. Listen, don't be scared. You're going to be fine. You're going to be fine. be fine. be fine. You're at your age. just going to be solvable. Yeah. Yeah. We'll see you then. Thank you so much everyone. All right. Byebye. You know how common it is for female athletes to have irregular no periods?

Yeah. Yeah. Yeah. It's it's actually more common than not. I see how they freak out though, you know. know. know. Oh yeah. Oh yeah. Oh yeah. Well, you you you also have to factor in cuz what ends up like those calories for someone who's doing all those things and that stress, it exacerbates all that stuff. So someone might be like that's what do you mean you can't play sports? I can't. It's not that you can't do that stuff. just that you all you have a stress bucket bucket bucket sometimes just eating more does it Yeah.

Exactly. That's why like first thing that came to mind when she said 22 and then she goes all the way to 3,000 in her head she's like I can't be that cuz I have those three. Yeah. Well that's because the body's going like you've been starving me for 4 days and now I I need this and then you overeat. Right. So Right. So Right. So Yep. It'll be great. Look, if you like the show, come find us on Instagram. It's Mind Pump Media. You're a young female athlete and your period is irregular.

How do you fix it? Watch. Love dogs. Love dogs. Love dogs. It's cream pies. Just Oh, just get on some control. Can you believe that for a 20-year-old? [ __ ] off, dude. Our next caller is Lucan from California. California. California. How you doing, Luc? What's happening? What's happening? Hey, how's it going? Good, man. How are you? Doing well. Really appreciate you uh allowing me back on for another question. Big fan and supporter. uh just want to say you know first and foremost thank you for the work you guys put in the knowledge you share and then your your time for my question as well uh so we'll get into that um this is more along like the health and wellness side of things so at the end of last year I did a function blood test uh measures 175 biomarkers it's pretty indepth and while like 90% of it came back with everything you know in line everything looking good uh the 10% are like the stuff that was out of range really wanted to focus on and just had a couple of questions regarding that.

So specifically uh the food allergy and sensitivities portion was informed I was highly sensitive to egg whites, quinine, coffee, wheat and yeast. I think I included in my question. My breakfast was six eggs, Greek yogurt, a glass of milk, and a cup of coffee it down. So, definitely had to like make a pair. And then uh with the heart biioarkers, I understand that like cholesterol and stuff like that can be pretty individual, but stuff that was like the APO B uh lipoprotein A and high uh C reactive protein or HSCP along with like a history of heart disease in my family.

Just kind of stuff that I wanted to prioritize and think about a little bit more. Um, so definitely changed like the diet up, you know, reduced red meat kind of replaced with like fish, chicken. Uh, breakfast is completely different now. Definitely not doing six eggs anymore. Um, my question is really like who should I be coordinating this information with? Like now that I'm kind of in like this elimination phase, do I just eat like that for the rest of my life? like how should I go about or what should I be focusing on?

Because in my past experience with like health care providers and things of that nature, it's not like I'm unhealthy. You know, I'm not going there because I have like a sickness that I need to be cured, but I'm definitely not optimized. And so who should I be like what information should I be seeking out with the information that I have in order to like live an optimized lifestyle? optimized lifestyle? optimized lifestyle? You know, honestly, uh I think you're you're already in the right direction. Ju here's what I would do.

You those changes you made are what I would do if I was you. Um and I get I'd retest in 90 days. Do this exact same test in 90 days and see where you're at. Now, if you want like a a provider, a functional medicine pre uh provider, a really good one, um you know, Dr. Cabal's team is really good, you can work with someone like that. Uh but you're otherwise pretty healthy, active, you're young. Honestly, make those changes, wait 90 days, do another one of the exact same tests he did, and look at the difference and see where you're at.

And I think that would be just a a fine place to start. That's it. Got it. And then like when it comes to the insensitivities, like for me it's kind of hard to almost believe like Yeah. Yeah. Yeah. Like for instance, eggs. I've been eating those since I was I mean since I can remember can remember can remember and I guess like maybe I was just constantly inflamed. Like I have noticed like some changes. I'm down like 5 lbs maybe a little less inflammation in general.

But when it comes to like you know fixing or not fixing but reintroducing those food groups like is that recommended or should I just kind of wait and see like no you wait you wait about 90 days and then reintroduce one of them uh and and see how you feel and you could take now you could also the the the standard way of doing it would be to re to do another test and see how those sensitivities responded and if they go way down then you can reintroduce it slowly.

It doesn't it's it doesn't mean you're going to have to avoid them for the rest of your life. Often times you don't. Um and there typically needs to be some gut healing uh through that process. Uh so uh and and that's sometimes what h it's often times what happens with certain food sensitivities. Now sometimes a food sensitivity lasts for a long time and you just like gluten for me has gotten a lot better but I can't eat it all the time for sure. you know, once a week is okay, but there was a point there where I couldn't even touch it.

So, so there's very good odds that something like egg whites whites whites uh and casin will be something that you can reintroduce later and in moderation and be okay with. Yeah. Yeah. But I would do the same test in 90 days, dude. dude. dude. Got it. Got it. Got it. And see how everything got and see how everything Yeah. See how everything changed. I'd love to have you back on. I'd love to hear uh how your how the new test uh came out after making those changes cuz I think you made the right changes.

That's that's what I would recommend. recommend. recommend. Yeah. Yeah. I I certainly can do that. Is there anything else? Like obviously, you know, I exercise. I'm active. Like is there anything else that I should be focusing on that could improve some of these markers that were like elevated or or cause for concern? I mean I mean technically we could but I'm going to tell you right now just the vibe I'm getting from you and everything that you're keeping track of and at your age. I'm going to tell you to not overthink everything.

everything. everything. You move too many levers and then you don't know which one of them is the one that helped you. You don't want to be like that dude. What's that guy's name? Brian Johnson where you just turn longevity into a stress into a god like yeah be careful. Yeah. Don't focus too much anymore. You think you made the right changes. Uh and then wait and see what happens. Um, and also, you know, look, here's also listen to your body. Sometimes we can use like labs can start to like like stress us out and like, oh my god, this one number is not perfect.

Meanwhile, you feel good and everything's great. Tell the whole story. Yeah. So, so I would say don't go uh too deep anymore. I think you did the right things. Just wait 90 days and and retest. retest. retest. And by the way, I when you go come back to the slowly reintroducing those foods, I'd re reintroduce reintroduce them priority to what I really care the most about. In other words, like maybe you're a big coffee drinker. I love coffee. And it's like, man, I hate to never have that ever again.

And so, but I could do without six eggs every day. That's not the biggest deal. Like, whatever that maybe eggs is for you. Like, whatever the thing is that you enjoy the most is what I'm going to reintroduce because it's like that. So, when I went through this process for me, it's just like I eventually got to the point where it's just like bread just will never be bread doesn't do well with me. I change that out of my lifestyle. It's just not something I really eat.

Maybe once in a blue moon I make some sourdough bread or something like that, makes it in there. but rarely ever because I've realized that every time I reintroduce it, my body just doesn't do well with it ever again. So, I forever have changed that, but it's not I don't feel like I've lost a lot or was that big of a deal for me. And so, the things that I really care about in your my breakfast that you eliminated, it's like I would reintroduce the ones that are most important high priority, stick with that.

Make sure that's feeling okay before you reintroduce the next thing. And maybe one of those things you are really sensitive to and maybe is something that you should change for long term. But there's a good chance you, as young as you are, the way you're approaching this, they should all probably get reintroduced after your gut heals. You'll be all right. Cool. Awesome. Well, gentlemen, I I really appreciate it. That's that was my question. So, once again, thank you so much uh for your time today and keep doing what you all are doing and and spreading the good knowledge.

So, thank you. you. you. You got it, man. Keep it up, Lugan. Yeah, take care. Yeah, there's this like um you know there's a small category. It's not a lot of people, but there's this category of people that over I don't think he's there, but he could go there where he starts to break down everything and every little lab and um and then that that's unhealthy. It becomes obsessive. becomes obsessive. becomes obsessive. Uh and so, you know, um he did the right changes and that's it.

I think just be patient and see what happens. Two things I want to comment on. One, uh the doing too many things at once. uh this is a common mistake and and then you don't know what really made the impact, right? So, I think that's the other thing. The other thing that is important to point out and it always surprises people surprises people surprises people that the stuff that we're sensitive to or that you have an issue with are these foods that you've eaten forever. It's actually more likely that's the case.

The way it works when it gets the healthy ones healthy ones healthy ones when it gets through the gut lining and it gets into your bloodstream, you you're inflamed and it's the foods you always eat that you develop in your Exactly. It's less likely. It's the thing you every once in a while never eat, eat, eat, right? Or never eat because those are the ones that you didn't get through because you never you weren't you weren't inflamed, you weren't stressed, you and they didn't get through.

So, it's like it always surprises people, but it's actually the the opposite is true. It is it's most common that it's the food that you love and eat most of the time, you know, and why people have a hard time processing that is because many times it's a healthier food. That's right. It's a food that's like avocado. Yeah. There's no category for cookies. Yeah. Yeah. Yeah. Yeah, that's exactly right. Our next caller is Reese from Texas. What's going on, Reese? What's up, man? Hey, what's up?

Go. What's up, y'all? How's it going? Good, good, Good, good, Good, good, good. How can we help you? Okay, cool. So, I'm going to read my question and then I have a little bit of context and if I start rambling, y'all can cut me off after. Okay. All right. Yep. Cool. So, I said, "Hey, Mind Pump Team, I've actually recently been on the show asking about becoming a trainer, and y'all encourage me a lot. I want to be a PT because I'm very passionate about behavioral change and the benefits of exercise and routine on mental health.

With that being said, I did so many things wrong on my journey so far about three and a half years. I've learned how to be incredibly consistent with my workouts and diet is my favorite part of the day and I go to sleepwake up excited and thinking about hitting the gym. The discipline for me now is following the plan and not overdoing it. I always felt like I needed to have a great workout or great pump every time I lifted, which inevitably led me led to me skipping the hard skill focused compounds.

So now I'm a fitness enthusiast/aspiring trainer who can barely squat, deadlift, or bench for [ __ ] Right now I'm running phase one of maps 15 advance on repeat with light load just trying to learn the skill. I also plan on getting prime and or prime pro very soon. I would love some tips for getting better at these movements because every time I go to the gym and can barely squat 95 pounds with good form, I feel embarrassed and of course it gives me imposter imposttor syndrome with my future coach aspirations.

Sorry to be long-winded. Thank y'all for the wisdom. Bro, you're you're doing a great job and you're on the right. And just so you know, know, know, I I was already a trainer for a couple years and couldn't do any of those lifts. lifts. lifts. I I didn't squat. I didn't deadlift. I didn't do that. Hence why we obviously preach about it so much on the show. So, the fact that you're working on it already. already. already. Yep. Yep. Yep. Is a is a great job, dude.

You're you're you're going to be ahead of the curve. You're And you know what's awesome actually is that you're going to connect really well with your clients because you're go you you just recently have gone through it. You know what it's like to be like, I don't this is hard. I haven't done it. You know, cuz a lot of people are going to come from that place. A lot of people are familiar with you're supposed to lift weights, but they've ignored the big lifts. They've ignored getting good at those things.

And it's because they're embarrassed because the you know what I'm saying that all the things that you're feeling has kept them just and I was the same way too. I didn't I didn't even teach those movements cuz I didn't I couldn't perform a well mind. So I avoided teaching things like the deadlift. Like who am I to coach a deadlift? I can't even do it properly. And so I found other things to coach and teach. And this is why we talk about how we weren't the the great trainers we we are today when we first started.

And so you're doing great. It's uh it's it's it's and don't be afraid of that and embrace the journey and it's going to make you a better coach because you're going to be able to connect to people going through the same thing. Yeah. What makes you want to be a trainer, Ree? trainer, Ree? trainer, Ree? Um, well, I might start rambling, but I'm really passionate about it because, um, it really changed how I view myself and I've gone through a lot of like when I first started, I was overweight and I really got into that binge cycle and I probably had eating disorder, but, you know, I didn't know what that even was.

And I just want to help people go through that. Uh, avoid those mistakes. Yeah. Yeah. Yeah. And Yeah. And I'm not really doing nothing else, you know? I'm just working at a restaurant job and I'm doing decent like personally, but I was like, well, I have a passion about this. Even though I feel like I'm not ready, I might as well do the first step. You know what I mean? Let me list the character. Let me break down the character of a successful trainer. trainer. trainer.

Okay. Yes, sir. They're humble. They love people. They want to help people. They like to learn or they want to learn. They have a thirst for for for learning. And they're okay with being vulnerable uh to their clients and honest. That's the character of a successful trainer. And none of that did I say is jacked, can bench press, can squat, can do a backflip, compete some bodybuilding, has a degree, has a none of that stuff. So, just so you know, we hire trainers. That's what I look for.

I don't care about the other. I never ask a trainer if demonstrate to me a perfect squat, your PR. your PR. your PR. No, dude. So, uh, that's what's going to make you good because the the a successful trainer is not the trainer that knows everything. First of all, nobody knows everything. It's the trainer that loves helping people, is humble, and is growth-minded. That's it. And is okay with being vulnerable. I've I've worked with a lot of trainers who couldn't be vulnerable because they did never wanted to admit weakness or never want to admit struggle.

They like to present this persona of perfection. They never did well. They never connected with their clients. They did terrible. terrible. terrible. Their clients didn't stay as personal trainers. So, here's what I'm going to do for you cuz you want to become a trainer. So, I'm going to hook you up. I'm going to give you Prime and Prime Pro and I'm also going to send you the grade eight program that we just released. Grade eight is going to help you get good at those lifts better than than any other program because you're only focused on eight of the core of the of the most important lifts and you're doing one lift a day.

So, do that. Prime and Prime Pro you need as a trainer for correctional exercise. correctional exercise. correctional exercise. I do have a Prime Pro. I just haven't really delved into it too much because it's a little overwhelming. No, no. get into it and just look at the movements and practice the movements. Just don't watch the uh I did watch the uh the video Adam did the 45 minutes or whatever. I watched that and it helps me with my 999s and stuff. So, I've gotten some value.

I just haven't really gotten too deep into it yet. Go down. We have so much free watch mine. watch mine. watch mine. So much free content for coaches. So, just you know make if you're I hopefully you're watching the podcast with Kyle because that's all about trainers and coaches. So, make sure you're watching that on YouTube. You need to Are you You're certified. Did you get a certification yet? No, I uh I have my first exam scheduled actually in a few days. I'm kind of nervous about it, but you know, I'm going to get it eventually.

I did my pract practics exams and I was passing those, so I should be okay. But yeah. All right. Good. NSM. What are you doing? Which one? Which one? Which one? NM. Yeah. Yeah. I'm going to I want you to look at our course. We have a certification course. It's it's recognized nationally. So, it'll give you CEUs for NASM because you're going to need that anyway to maintain your certification. Our course is all about how to be a good coach and trainer. So, it's very different from NASM.

Teaches you how to train and coach clients. It teaches you how to build your business, how to get leads, how to communicate effectively, like all the things that I would teach a trainer, how to make it your career, like how to really make it how to make it a good career successful. look into our course and if you want to talk to somebody all about it, I can have somebody call you that'll kind of explain it to you at the very least give you some advice.

But if you want to be a trainer and you want to be able to turn it into a career, you you it's a must. It's a must to learn how to do that side. side. side. Yes, sir. Yes, sir. Yes, sir. Okay. One last one last piece of advice on uh NASM. So, one of the if you haven't done this already before you go take the test, I think this is what has helped all my trainers uh when I prepare them for that test is uh flash cards.

Y it's the it's literally the terminology the terminology that that gets gets you that the test if you know all the vocabulary really well uh then you'll be okay cuz there's always there's there's two that will be totally wrong and then there'll be two that are that are close and the you knowing the vocabulary the difference you know of of the vocabulary will be everything. So make flashc cards and know know the words and if you literally know the terms the words you're going to be okay.

That's the key. That's the key to that test. test. test. Gotcha. Yes sir. Yeah. I have done flash cards. There was uh a month ago where I was really uh disciplined with my studying. The past couple weeks I fell off. So that's why I'm a bit nervous. I was on the right path but I just kind of got undisiplined. So the next few days I'm really going to try to, you know, study for a few hours a day and hopefully pass it the first try. So good.

Good. Good. Yeah. Um, and do y'all mind if I ask you one question specifically about me learning these uh skills? Yeah. For the Cuz I was doing MAPS uh 15 advanced advanced advanced and it felt really good and I started feeling the benefits like even dayto-day like with something like the deadlifts, but I really had a lot of uh like mid and upper back DOMS that was kind of like perpetual. like perpetual. like perpetual. Mhm. And I did that for almost two months straight and I was going pretty light and I was able to go heavier, but my back would just stay consistently sore.

Um, so I kind of right now I I'm going doing the normal maps 15 advance with dumbbells for like two or three weeks until that goes away and then I'm just going back into it. Like is there anything else? anything else? anything else? Yes. Go in Prime Pro and do the shoulder and thoracic mobility movements a couple times a day. There's also what will help sometimes with doms. I don't know how are you eating in a calorie surplus or are you in a deficit? No, I'm uh basically in like the Goldilock zone yall talking about I've been getting leaner but I'm staying around the same weight.

So, kind of depends on the day, I think. And you're hitting your protein targets and all that. Cuz sometimes sometimes you'll feel the DOMS like that when when you're not eating enough. You're doing these big new movements and your body's is muscles are waking up and working that never worked before. And then there's a higher demand demand demand for more calories and protein. Now, here's Adam. Here's where I think it might be a mobility issue. Reese, you said you're getting stronger, though, right? right? right? Yeah.

Yes, sir. It's not like my quads or anything. It's just my back on if you're getting stronger. Yeah. If you're getting stronger, but you still feel pain, uh thoracic mobility can sometimes be an issue uh for people. Um and so work on those scapular circles. Yeah. So there there's so in Prime Pro, look at shoulder and then uh thoracic mobility movements and pick a couple and just practice them uh throughout the day and I think those will make a difference. difference. difference. Prime with handcuff with rotation before you that'll cover it.

Handcand cuff with rotation will be that one movement. If you just did handcuff with rotation every time before you do deadlift, do a couple sets of that. That should help if it's a if it's a mobility thing. I would also look into making sure you're in a surplus cuz a lot of times when you're feeling that way when new movements are happening, you you need more calories than you normally would than doing your normal like Yeah. So, both those two things I think will will probably solve what we're talking about.

Gotcha. Uh, do y'all think I should switch straight over to grade 8 or what would y'all recommend for right now? The Masine Advance has all similar is the rotational stuff. I like grade eight though for the singular singular singular practice super basic super practice basic movements and then you combine that with Prime Pro. I think you'll be you can jump back to 15. The cool the cool part about grade eight and why we'll send it to you no matter what. And I I I think it's less important whether you jump personally right over to using it now or not is that th though like as a trainer those eight we this is what we've distilled down what we think are the most important exercises that every client should be able to do.

Yep. And so like that would be great to have in your arsenal that you know those eight movements really really well because if you can teach all your clients to do those eight movements, you're going to be very you're going to be very successful. Gotcha. Yeah. Something cool with like the Master 15. My I put my friend on the original version and he's a beginner and you know y'all have the TRX uh push-ups and he started phase 2 and he he told me he was like push-ups feel so much easier and more stable now.

Like it seems obvious but that's something really cool that like seeing like I see how it works, you know, with the stability and then the strength and whatever. So it's it's really good programming. I'm just now learning. It's helping me learn how I'm eventually going to program that myself. That's wonderful. Yeah, that's great. That's great. Reese, Greece, can I have someone call you today about our course because I think you would really benefit from that at your stage just to help you move from restaurant to to training.

Yeah, of course. I'd love that. All right, let's do that. Let's see if we got someone available for and we'll call. call. call. Okay, perfect. Okay, perfect. Okay, perfect. All right, Reys. Ree, thanks for calling in. Dude, you're doing fine, bro. Listen, Listen, Listen, it feeling like you're not good enough is actually a sign that you really care about being good enough, bro. So it when trainers get to that place where like I know everything, that's when you're like, uhoh, like, uhoh, like, uhoh, it just takes reps.

But lean into that more reps. Lean into that part of you. It's it'll become a superpower. In fact, don't let's say let's just pretend fast forward 6 months, you're a personal trainer and you're still you still don't feel super confident cuz you're not deadlifting 300 lb yet. You're not squatting through. Sharing with the clients that you're taking them through like that you just I'm learning and it's and it's and they can relate to that is a good thing. It's great, dude. great, dude. great, dude. It's a It that is relatable.

It's vulnerable like Sal said. So, lean into that. Don't be afraid to tell people that, hey, I've been working out for years, but I'm still figuring these movements out. They take practice so that when they they're having a hard time with them and they struggle and they feel insecure about it. Even their coach is like, listen, I'm still getting better at these movements. Be be lean into that. 98% of the people that work with a trainer are going to identify more with going to are going to identify more with that than the 2% that want like the super athletic trainer body.

It's such a small small small or the trainer who has the perfect deadlift and does does 500 lb and has it mechanically perfect like and and talks. No, No, No, they they'll they'll they'll connect better with the the young guy who admits that, hey, I'm learning this still, too, and this is what I'm learning. They'll appreciate that. appreciate that. appreciate that. Oh, yeah. Oh, yeah. Oh, yeah. Yeah. I'm glad that y'all give me the uh encouragement because it kind of feels like I should wait, but then I'm like, if I wait, I'm going to be like, I should have done the course sooner, you know?

know? know? Don't wait. No, this is good, dude. You're good. How old are you? How old are you, Ree? I'm 23. I just, bro, let's go. Let's go, dude. You're good. This is the time. Yeah, you're good. Yeah, let's do it. Caming in, man. Yeah, you're going to be a great trainer. I I appreciate the kind words, y'all. And thank y'all for the time and all the wisdom and stuff. and S you talking about your faith and stuff like I'm not really super into it yet but it kind of gave me permission to explore it with my girlfriend.

girlfriend. girlfriend. Awesome. Awesome. Awesome. So it's it's been really good. So I appreciate y'all. appreciate y'all. appreciate y'all. Good man. You lead her in the right way, bro. Appreciate that. Yep. Yeah. Well, thank you for the time again. Y'all have a good day. Okay. Cool. Appreciate Cool. Appreciate Cool. Appreciate Yeah. It's a common feeling that trainers will have. You know, it's funny. So, you know, I I got superower. I'm going to give Listen, I'm going to give both of you guys uh some flowers right now.

I know both you guys have both have expressed this on the show so I can say this but part of the reason why Adam and Justin got so good so quickly is because when they became trainers they were very aware and okay with the fact that I don't know and I'm going to ask people and I'm going to get people to help me and I'm going to have these people mentor me. I've heard both of you guys communicate that so many times. And I've had trainers work for me.

When they have that attitude, you six months later, they're like so much better. Oh yeah. Versus the trainer that comes like I know everything. I've been working out for I, you know, I can do all these lifts. Those guys never grow. They never get better and they really struggle. And even if you're not that um cuz you you just uh give an example of the extremes. extremes. extremes. Sure. Sure. Sure. Even if you're not that like because even you don't have to be cocky and arrogant.

Even if just you you're just so proficient, you're so smart, you know stuff, and you start to talk at that level. You start to speak to the way you speak to your peers versus Exactly. versus connecting to the person who feels insecure, feels imposter syndrome, feels like this is difficult. And when you're fresh in it and you're new and it and you know what that feels like cuz I just felt that way 6 months ago trying to figure this out, right? and you're you're confident enough and humble enough to admit that to the client, they all a sudden go like, "Oh shit." Okay.

Like you know what? We have a lot of trainers that exemplify exactly what you're talking about. But you know what really comes to mind? Marcelo. Yeah. Yeah. Yeah. Here comes a guy uh who was a cop and listen less than a year. This guy is training and working and communicating with people like a trainer with seven years of good experience. In less than a year to watch and it's cuz he's got that attitude and I can't every month. month. month. shocks me with his wisdom and how how much he's grown.

So, that's that's it right there. All right, I know you like that episode. If you did, check this one out. One of the keys to fat loss is protein. It's true. If you're not eating a high protein diet, you're not going to burn as much body fat as you can. So, today's episode, we're going to talk about the smartest ways to use protein for fat burn and to build muscle. You got to watch this. I wish I understood this earlier in my career. I think it was probably almost 10 years in when I started to just focus on this with clients.

I knew it was important. Yeah. But I don't know how important. Yeah. I also did I knew what was important and but I also