These 5 Exercises Are Almost Never Done Right (And It's Hurting Your Progress) | Mind Pump 2884

Key Takeaway

Stop wasting time on exercises done wrong. Most gym-goers perform jump boxes, hip abduction machines, circuits, renegade rows, and ultra-high rep sets incorrectly—using them for fatigue rather than their intended purpose. Jump boxes should build explosive power with full rest between reps, not cardio endurance. Hip abduction machines work best as priming or corrective tools, not primary glute builders. Focus on technique over exhaustion, and choose exercises that match your actual goals.

Episode Overview

The hosts critique five commonly misused exercises in gyms, explaining why most people perform them incorrectly and suggesting better alternatives. They discuss how exercises like jump boxes, hip abduction machines, circuits, renegade rows, and ultra-high rep sets are often used for fatigue rather than their intended purposes, and share personal stories about their own training mistakes.

Full Transcript

Transcript of These 5 Exercises Are Almost Never Done Right (And It's Hurting Your Progress) | Mind Pump 2884 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

Look, if you want to make progress, stop doing these five exercises. They're wasting your time. They're sending you back around uh backwards. And it's uh it's mostly about how you do them, you guys. The exercises themselves are okay. You just do them wrong. Everybody does them wrong. them wrong. them wrong. Let's talk about them. Let's piss some people off. Yes. So, the things that I listed aren't necessarily bad. Well, you you've we you could preface this with something that we've said many times on the show that any exercise performed correctly and safely safely safely for the right reason, right?

It's great. It's great. It's great. Yeah. Yeah. Yeah. The ones I'm listing here are almost never done. never done. never done. Misused exercises. Yes. Yes. And this came to me today uh working out uh in the gym. I was this morning I went to the gym working out. I'm doing real light uh stuff this week cuz I was sick earlier. But I'm in there and I always, you know, I can see what people are doing and um you know, my trainer brain is always on and I see, you know, sure enough, a couple women uh older women and I'd say middle-aged um doing jump boxes.

Wow. Wow. Wow. And I never I've never I'm trying to think right now. Have I ever seen anybody do a jump box the right way? I have very rarely. Maybe once. Maybe once. Maybe once. I get actually I get excited when I see it. it. it. Oh, this person knows what they're doing. doing. doing. Either they are a trainer or they've had a really good a trainer gym is usually where I've seen it. it. it. So, jump boxes or jumping on a box. The the purpose of this exercise is to improve your power.

Yeah. Yeah. Yeah. Your explosive power. Uh what you're doing is you're practicing and training your body to organize its muscles in a way to exert strength quickly. Okay? In other words, if you do a jump box the right way, it it's not with fatigue because I'm not training stamina. I'm training skill, technique, and the ability to generate force quickly. And what it looks like is I prepare myself. I jump as hard as I can. I step down, actually wait a little bit. I wait, wait for a while, and then I try it again.

Never doing it to fatigue. Nobody does it that way. Everybody does it like this. Jump, jump, jump until they get real tired. Yeah. Well, somewhere around um I don't know if it was boot camps or like circuit train where like trainers would find exercises that would just exhaust people. And so um anytime you jump, you know, it's like physically exhausting, but uh it defeats the purpose of what you're actually trying to work on with this particular exercise. And it it does it gets under my skin cuz it's like a very valuable um skill to learn and to ma maintain uh especially as you age like but at the same time if you're not applying it correctly now we're not gaining the benefits from it.

We're teaching ourselves just bad behaviors. The hardest part about this conversation for me is the guilt that I carry over stuff like this. Oh god. Oh god. Oh god. And I did all the shins. Exactly what Justin said is what I did. Exactly. Exactly. Exactly. Yeah. And and so and what what the guilt it come because I don't I wouldn't have guilt if uh I didn't know better and I was naive. The guilt comes from I knew better and I still did. Oh, Oh, Oh, that that's where the guilt comes from.

The guilt goes from I don't know if I did it that bad. Yeah. Yeah. I definitely did. Uh worse than we are. I successful, successful, successful, you know, and I off air one the other day, I think we kind of talked a a little bit about this, that, you know, there there came a period of time where um I was training boot camps. I I had them all all over the Bay Area and um I had always classes anywhere between 15 to 30 people. It's a good size.

You had a burgeoning business. Yeah. Know, it was good. It was very successful business. I had I had trainer multiple trainers underneath me. I had camps running at multiple parks at a time and so uh it was doing and I think this is the part that I think where the guilt comes from like the business side of it I was doing very well. very well. very well. Um but I I knew this is again this is also what led the beauty of this story is that it's what connected us and why maps anabolic was so special to me when you sent it to me is because I'm at this place in my life already where I know like this is how I should be training most of my clients.

Um, and that's what gets them real long-term results. Yet, I have all these camp these successful camps that have got just array of people from ages 20 to 65, you know, uh, mostly trying to lose weight or get in shape, and I'm running them through these circuit-based workouts circuit-based workouts circuit-based workouts and knowing that this is not the best way to get to them, but also knowing that this was affordable for them to do. And so the justification is, well, this is better than nothing. They're moving.

You know what I'm saying? They Exactly. They Oh, they loved it. I mean, that was the other part, too, is that they're they're loving, high-fing, and you know, celebrating what an awesome coach I am and all that, but inside of me, I'm going I'm not helping any of these people really. And so I that so when we talk about this stuff it's tough for me because I knew about and so I wonder how many trainers cuz we talk about how we see this stuff and it's like you never see it done appropriately cuz we have that many dumb trainers out there.

Is there that many bad train or is there a lot of them that might have be in the same spot as me? It's just like this keeps them busy. There may be that conundrum where they're feeding them what they want you know. know. know. Yes. Yes. Yes. Yeah. And and a lot of times, yeah, trainers, new trainers especially, will fall into that trap of of really trying to um cater to uh the expectation that the client's already coming in with. And so they want like something super hard and and fatiguing and and you know, get the sweat and the sore and all that kind of stuff and it leads into these bad practices.

I I just got to uh just back you up a little bit, Adam, because uh although you did that, what people don't know is that Adam uh stopped those classes and then offered mobility, free mobility classes for years, years, years, right? right? right? Okay. So, we had Mind Pump going on for a long time. He invited everybody here for mobility classes for free for years and years. It will come in on a Saturday to do it. So, you're not all bad. guilt is a powerful guilt is a powerful motivator.

So, So, So, but you know, jump boxes if you do them to fatigue, you're just training stamina, in which case you could do anything. Uh you can run in place, you can do jumping jacks, you you could do safer movements. Yeah, jump boxes [snorts] actually are quite high risk uh to fatigue, especially when you're taking a middle-aged person. Sure. Sure. Sure. Who's trying to jump on something? You know, how many times you see someone trip over the box and fall? Like my biggest Yeah, biggest Yeah, biggest Yeah, the shin eating is is brutal.

Yeah. I I so I was doing these I had some boot camp classes early on. The reason why I stopped them wasn't for the same reasons, Adam was cuz I hated teaching them. So I was like, I'm not doing this anymore. Later I learned uh you know how to actually do explosive training properly. training properly. training properly. The reason why I put them on my classes was because I was trying to make them entertaining. entertaining. entertaining. It was like I'm putting a bunch of exercises together.

Let me pick a bunch of movements that seem fun and different. Every class had to be different, you know, type of deal. I used to well I mean I used to do something cringe too when when uh you know you're trying to make it exciting and all that. So I would like hold pads you know and there so irrelevant you know other people punch. It's the worst punches you've ever seen is rabbit punching and like and I'm just like sitting there like oh my god I hope no like real MMA right now.

now. now. You remember when we we You remember when we we became friends with Tony Jeff and he came on the show a long time ago. That was like his he was a you know exactual gold medalist teach him technique. And so that was like his thing that drove him crazy. He was watching all these trainers and I'm I remember when we first was like, "Oh yeah, I was one of those trainers who was holding pads with no boxing skills." Nobody leaves one of those classes being like, "I can fight." No, actually the guilt of that made me go get training, you know, and like learn the skill of it more thoroughly.

But like I was just like, "Oh god, it's cringe." cringe." cringe." Jump boxes done right have a lot of value. Uh but nobody does them right. And so most people listening right now, if you're doing them, you're probably doing them for the reasons I said earlier, which is just a fatigue. in which case you're you're you're wasting your time and or worse, you're compromising your body's ability to recover and adapt from the stuff that matters that you're doing like your traditional lifts. traditional lifts. traditional lifts.

Uh next up, hip abduction machines. We're going to get flame for this. Yeah, everybody does them. Uh everybody does them for the wrong reasons. Look, guys, hip abduction. These are the machines where you you you open your legs, right? You push against pads and open your legs. And I know why people do them. Women in particular do them uh to build uh their butt. Okay. Now, hip abduction has a lot of value for correctional purposes. Okay. So, there's value there. Sometimes you need to strengthen the ability to abduct or stabilize in that way so you can perform the the the real big movers, your deadlifts and your your squats to give you more stability.

The other reason why you would do these, and I have a hip abduction machine in my garage, and the reason why I bought them was so that my wife could do them to prime this part of her glutes so that when she does her hip thrust, she can she knows where to feel the movement correctly. Yeah. Cuz sometimes she has issues with feeling the movement in the right areas. And so as a priming movement or as a correctional exercise movement is great, but as a as a like primary exercise, as like a this is one of the main exercise I use to build my glute meat or whatever, uh you're wasting your time.

It's it's it's not a very effective exercise at doing that. But if you do it for the right reasons, it could be great at amplifying the effectiveness of the better exercise. It's almost like Yeah, it I mean you just lateral movement in general is super neglected. There's so many better uh you know types of exercises like lateral lunges, costic squats, you know, you kind of go down that rabbit hole. There's just we don't move laterally enough and so I think that's just like a weak little band-aid compensation for that.

A lot of times people are trying but they're trying to build for the wrong reasons too though. Like you said, it's just mainly for the butt. Also, Maps Anabolics getting relaunched. We added some new blueprints. We added some new masterclass videos. And we've given 3 days of live coaching from one of our trainers included for free. It's a relaunch, but it's also 50% off the whole program half off. Go to mapsanabolic.com, mapsanabolic.com, mapsanabolic.com, use the code anabolic and get it for 50% off. All right, real quick.

If you love us like we love you, why not show it by rocking one of our shirts, hats, mugs, or training gear over at mypumpstore.com. I'm talking right now. Hit pause. Head on over to mypumpstore.com. That's it. Enjoy the rest of the show. [snorts] [snorts] So would you guys put it in this same category or do you do you think these are similar are similar are similar comparing uh the the abductor like so the hip adductor machine to like a lateral raise. So what what the so you're working on the you know lateral head of the the shoulder similarly you're working on the glute me so like the side butt another way to say that small muscle small part of the butt or small small of the of the glute uh would you put it in that same category?

No I think you'll get more hypertrophy out of a lateral Okay. So that's why I wanted to hear you articulate. articulate. articulate. Yeah. You'll get more muscle hypertrophy from a lateral than you will from hip abduction. And then back to what you to Justin's point which is he made a very good point. If you want lateral stability, uh, some of the best ways to do it are through lateral movement. The reason why sometimes hip abduction is better is it's low skill. So, I could take almost anybody and have them do hip abduction machine.

Uh, lateral movement, there's more skill involved in the movement with walking and dragging things or whatever uh sometimes makes it uh more difficult uh to do and it requires a little bit more space and blah blah blah. So that that the argument that I that that I would always make for this is why it's terrible is that there's there's far better exercises to Justin's point that you could do that benefit you so much more. Yeah. more. Yeah. more. Yeah. For that like do just doing a a lateral sled sled drag even tube walking.

Yeah. two walking is great I would argue is better and and because we neglect so much in that plane um so learning to do that getting good at movements costics yeah getting good at those movements it's so neglected if I'm already going to want to work on my glute me so for aesthetic reasons may as well also do a movement that is going to have other carryover too that's going to functionality functionality functionality yeah way more fun and and still give you the benefit you want right you want to build the part of your butt you and you want to get better connected to that why How do I get better connected, build it, and also do a movement that is got far more carryover to like human movement?

movement? movement? And so, I mean, I would even argue like a, you know, like a side step up. You could do with a rotation in there. There's so I can think of I could probably list like uh there's at least 10 or 12, which by the way would be fun for us to I just saw something. I was watching one of my uh basketball um podcast stuff, okay? okay? okay? And they and this would be a fun exercise to do sometime with each other and this it just popped in my head right now.

So the this hang in there with this analogy. So the guy goes I can name the first guy goes I can name one more guard better than SGA. And the next guy go oh I can name three guards better. Then he goes oh I can go five more. And they keep going around till Yeah. And then I go I nine. And then the other guys go oh I can't name nine. You got to give me nine. And so then now he's got a list. So I can name five exercises better.

And so that just came so what came to mind is like I could I can name at least three exercises better than that. And then if you can up me, up me and then we'll keep going until somebody can't. You know what I'm saying? Yeah. Yeah. I just I just saw it literally right before we got on. I'm like, "Oh, that'd be fun to do with the guys when we talk about movements like this cuz you know there's somebody on there screaming on the other side going like I think it's the best." Well, so here's here's another value and I'm not going to lie.

This is a real value. Hip abduction. If you have a machine, it's easy and people are likely to do it. So when I say classic squats, side steps, drag a sled, that's a lot of work. And you take the average person, go do this. They're not with a trainer. A lot of them aren't even going to do it. They're not even going to try. But you tell them, get on the machine and, you know, do two sets of 15 rep. Okay. Sure, no problem. And so they're just more likely to do it.

Uh, which is another value. But again, the way most people are using hip abduction machines, waste of time. Uh, next we have circuits. Uh, circuits, uh, are to build stamina. Nobody does them right. People pick exercises, throw them together, form goes out the window window, and it's like, let's just get as exhausted as possible. as possible. as possible. I can only name one value for it. Stamina. Stamina. Stamina. That's Well, okay. No, I can name two then. What? What? What? Okay. Uh, short on time. So, like if if I had a time where like it was like this and this is where I like to use I think you know triceps or would a tricep consider would you consider that a circuit?

Yeah, I would I would throw a tricep. Three or more? Yeah, three or more I would I mean I mean we're getting this is semantics with it. Sure, but I I I would I would argue three exercises or more with no rest periods in between would be considered like a circuit. circuit. circuit. And so where would I utilize and I would also lump HIT style workouts in this category. category. category. And so where would I utilize HIT or circuits uh aside from just trying to build uh you know muscle stamina uh would be short on time.

Okay. Okay. Okay. And the novelty of it. It's like, "Oh man, that meeting ran late." Cut into my hour workout. I've literally only got 15 minutes. I haven't done a circuit in forever, so I'm going to get a little bit of, you know what I'm saying? So, I can see value periodically. You know, you know what the issue with circuits is? Is that when people do them, the fatigue is the answer. It's the goal. the goal. the goal. It's not about technique or form. It's do as many as possible.

It's get through it. A proper circuit, like you're saying, technique is the most important thing. Like it's fatiguing, but you're not letting your form break down. Whereas when you see people do circuits, it's like go go go. What do they call it? A gauntlet. It's just like that's the mentality is like I have to get through this like obstacle course of movements. Well, the hard part to Well, the hard part to justify it like I'm saying is that I can also play devil's advocate or argue it on the other side that that's a terrible idea.

For examp fewer sets, right? So, I'm I'm working out in my gym just the other day and you know they've got this class going on of you know nine people in a circuit and I'm watching them go through and they're literally doing like I think eight or nine stations for a half hour you know just they're just going around just the whole time non-stop right yeah yeah with I think every once in a while every five minutes they get like a water break and then they're right back to it or something like that and I'm watching I'm going like god everybody in this that's doing that right now would be far better doing like one or two like they they just barbell back squat for five sets.

sets. sets. We're going to do squats and overhead presses today practice. That's it. We only got 30 minutes together or we got whatever minutes you have together. We're going to spend that entire time just getting good at the barbells and like and I would argue that most people that would be far more. Now, when I think of myself who does a lot of that already, that already, that already, who also knows technique and form, right? And I go where could I would I ever use a circuit?

Well, I could see like, man, I haven't I don't train enough stamina as it is. I only got 20 minutes today. Let me let me let me let me push through a workout like that where I'm not I know I getting a bunch of strength gains from that at all, but it's like I'm limited on time. Let me try and hit a full body little circuit and get out of here. of here. of here. I think too it really feeds into the burning calorie mentality. I need to burn, you know, highest burn you circuit.

So yeah, it's like and again the value of it is is just the endurance of it. I mean, you know, when you talk to someone, it's like, oh, you like circuits? Yeah, it's a great workout. What do you mean? Oh my god, I get so tired and sweaty. That's why it's a great a great a great Well, I mean, that was a trap I fell in with that boot camp, right? Part of why what kept me doing is that is the feedback is that every I mean, the ones they loved the most were the ones where they were falling over at the end, exhausted.

exhausted. exhausted. You know what they really loved, not to go off on a tangent or or a side street here, but you know what they really loved, Adam, was the community that they built and the shared struggle. Oh, yeah. Oh, yeah. Oh, yeah. Because they were together. They were going hard and that actually builds bonds and that's why they showed up. That's why they showed up and that's why CrossFit got big because it by the way the same people showed up to your free mobility class.

They would come as friends and it was that community that it built [clears throat] which you know that's very valuable. Yeah. Yeah. Yeah. Next uh renegade rows. Renegade rows look cool. This is the only reason why people do them. Do you know what a renegade row is for? Anti-rotation. Anti-rotation. Anti-rotation. Anti-rotation. It's for anti-rotation everybody. But somehow people put it in their back workout. Yeah. Yeah. Yeah. Like because it says row uh because it looks hard. It's an anti- It's a very specific application. It's to strengthen something called anti-rotation.

And I almost never see anybody doing it who's working on anti-rotation. What I almost always see is someone picking a cool looking exercise and I'm working my back and so now I'm going to do this. Yeah, this is another just fatiguing exercise. It's really I mean you want you talk about jump boxes and this is up there with the the I mean this is like uh when you would see the squat curl presses, you know, or like you know step up step up step up curl press, you know what I'm saying?

Yeah. Yeah. I mean, that's that's what that's what this is. This is press the back lunge. Yeah. Yeah. Yeah. That's what that's what this is is just like this is get that heart rate going. I mean, renegade rows. Uh cuz you're you're planking, rowing, you know what I'm saying? You're that's a lot. And so, it's just an exhausting exercise to throw in a in a circuit. Totally. And then lastly, we have ultra high rep anything. What do I mean ultra rep? High rep. Like 30 40 plus reps.

At this point, it's cardio. Yeah. Yeah, Yeah. Yeah, Yeah. Yeah, you're doing cardio with weights, uh, in which case you could do something else, uh, that's going to be safer. Hard, Hard, Hard, uh, and you're not, you've lost the hypertrophy benefit. Now, I know what the studies show that high reps, taking a failure, uh, will build hypertrophy like lower reps, which is true, but there's a caveat there. Um, cardiovascular uh, when cardiovascular endurance uh, becomes the limiting factor, which it does when you're going 40, 50 reps, it's no longer hypertrophy, it's just stamina.

So, if that's what you want, you want lots of stamina, there's better ways to do it, if you want to build muscle, uh you probably are better off keeping the reps uh below 30, I would say, is probably the limit. I think I think that to to close the loop on this, cuz again, you we always get like a knee-jerk reaction when we when we hammer because there's always guilt that comes with that. Somebody who was doing that in their workout today, right, as somebody's listening right now doing jump boxes, especially trainers like what?

Right. Right. Especially trainers who have clients that listen to the podcast. Oh, yeah. They're just like, you know, yesterday they told me this [ __ ] You have me dead. You said this is stupid. Yeah. Yeah. So, all listen, all of them, all of them are tools. Uh the problem is that that that most people are using these tools for the wrong job. That's right. That's right. That's right. And so, And so, And so, it's like hammering nails in with a screwdriver. screwdriver. screwdriver. That's right. So, it's it's not that I can't make a case for doing all of these somewhere.

I can make a case for that. So can I. Um it's just that most people that come hire a trainer or go to the gym, work out, 90% of them are like body composition change or they want to get strength or like name the top three goals. goals. goals. Yeah. Yeah. Yeah. And most of these don't align with that. Doesn't match with it. Yeah. And so you're you're using a terrible tool for the job. Um and then and and try and Oh, you know what you didn't put in here that I would add to this list 100%.

I can't believe you didn't make the list. Burpees. Oh. Oh. Oh. Oh yeah. Yeah. Well, that's right there. How? How did burpees not? It's like a mix between jump box and renegade. renegade. renegade. Yeah, I was going to say, but that burpees should have made this. It's a great way to get tired. Should have made this list cuz you see those still all the time. Have you ever seen that's the the you're punished and you go do burp. Have you ever seen the prison? There's some dudes on social media that that have these workouts that they did in prison.

Yes. And they always involve like uh push-ups and burpees and they have this specific technique. There was this one dude I was watching. I mean, he's straight up. I mean, you could see this guy's got he's [snorts] got his dickies on. and he's tatted and he's doing these burpees and these push-ups and it's like he's breathing. You could tell he's done these. He must have been locked up for a long time. Forever. That's Wes Watson, bro. He's just That's who that is. He's going through like I'm watching TV and I'm like that's impressive, bro.

This guy's really good. Oh, no. That's his He has a That's uh That's the W I I think he's going to jail right now. He's got two big He's going back to jail. Yeah. Yeah. Yeah. He's got two big cases on his car getting Oh no. Yeah. Yeah. my butt. I I I peek in on him every once in a while because I had a close friend of mine who was a I had a close friend of mine who was like super into all his stuff and was like swore by his his content.

I'm like, "Bro, this is a grifter, dude. Don't fall for all this stuff." And like and so I would check in every once in a while. I'd send him stuff like listen. And I try to convince him. He finally came around and realized that he was just a big froster. But what he impressive is if you watch him do his his his burpee workouts. I mean, the guy's definitely worked out a lot. Listen, Listen, Listen, I did a lot of burp. If I had nothing better to do, might be an expert on burpees, too, dude.

For real. For real. For real. Anyway, I was um so you guys have I noticed you guys have been using a lot of the key ketone IQ now. Okay. Yep. Yep. Yep. Love the way it makes me feel. And I I brought up uh some of the science as to how it's exactly working. So, uh ketone IQ is exogenous ketones. Okay. So, you take a supplement and instantly you have ketones that cross the blood brain barrier and now your brain is operating off of ketones. This is what happens when you're a ketogenic diet.

So, when people cut carbs completely, sometimes what you'll hear or often times what you hear is people say, "Man, I've got so much mental clarity. Like, what's going on?" on?" on?" It's just sharper. Okay, so here's why it's so why it produces this. First off, unlike glucose metabolism, uh ketone utilization requires no insulin. So, no insulin is required to get this to uh give you energy. It leads to steady ATP uh productions. By the way, when you take Ketone IQ, within 30 60 minutes, you've got uh the ketones going to the brain.

It improves mitochondrial efficiency. It boosts ATP output while lowering reactive oxygen species. In other words, it's like this really clean, efficient source of energy. They also upregulates BDNF. You guys remember BDNF? Brain derived neurotropic factor. They call this uh like miracle miracle growth for the brain. Mhm. Um, and then it's got anti-inflammatory and neuro protective effects, so it it downregulates certain inflammatory pathways. So, that's just a lot of the science as to why like when people take uh exogenous ketones like ketone IQ and they're like, it feels like the lights were turned on.

Like, why do I feel so sharp? It's not a stimulant like caffeine. You can take it before bed. Uh, but that's what's happening. It's such a hack cuz yeah, that you'd have to like Yeah. really restrict eating and to get in that ketogenic state where you feel those effects and it's like man to just be able to take that exogenous. that exogenous. that exogenous. I love it. You really have it's one of those supplements that you really have to try for yourself cuz trying to explain it to somebody is difficult.

It is It is It is cuz it's not caffeine. It's not like that but you do get this energy clear feeling that you get which is similar to kind of like caffeine like but you don't get you know what I noticed the most any fog is gone. That's it. I noticed the most is I uh I can recall uh what I want to say sharp and quick. Yeah. Yeah. Yeah. Like I feel sharp and quick is how I feel. feel. feel. Yeah. I feel like anybody who who takes it can feel it.

It's one of the it's a supplement that you don't need like you you can take it. There's a lot of supplements that we take that we know are good for us. For example, like I know I need vitamin D. I have results that show it. You don't notice until vitamin D is real low. low. low. That's right. Like exactly. You have to be really deficient to notice. Uh, it's not like one of those things you take it and you're like, "Oh, yeah. I feel that." that." that." Oh, you'll feel this.

Yeah. Yeah. Yeah. Yeah. You You actually feel it when you use it. use it. use it. Speaking of feeling things to do, I made a huge just a bad husband mistake. Oh, boy. boy. boy. Just a bad, you know, I'm supposed to be like the leader of my family. I'm supposed to protect my wife. Confessions. Confessions. Confessions. And I just did such a bad job. So, there's a movie out called Obsession. Oh, you went and saw that? Yeah, dude. So, you were talking about going to see that the other So, I I I I did a I saw a trailer and I saw the reviews.

First of all, 94% Rotten Tomatoes. Like, how often do you see I heard really good things about it. Okay. So, super high rated. And I watched the trailer. Traumatizing though. Traumatizing though. Traumatizing though. And I watched the trailer and first of all, I read about it. It's a super lowbudget lowbudget lowbudget horror/ horror/ horror/ suspense movie. Okay. Low low budget. So, it's a million dollars to make. It's already grossed over $250 million. It's like one of the craziest Yeah. most profitable movies of all time. time.

time. No, no, no. What? What? What? No. No. No. No. NO. DON'T DO No. No. No. No. NO. DON'T DO THAT. THAT. THAT. I thought we were having a nice day. We are. We are. Why does it matter? I thought we were having a nice day. We are. We are. We are. It's okay. Now I I see the trailer and I'm like, "Oh, this looks like it's very suspenseful and it's low budget, which means it's probably not hyper gory, hyper it's probably like more of the kind of mental like you know those kind of scary movies that you're like, "Oh man, this is really psychological thriller." psychological thriller." psychological thriller." It is that, but it's also way worse.

So I take my wife who's very sensitive to scary movies and I I'm like, "Listen, I really want to watch this movie. It got high reviews. Uh, I think it's more suspense than anything. And so my poor wife trusts me and she's like, "Let's go watch it." And dude, let me tell you, this movie, oh my I mean it was, if you like scary movies, it's one of the best ones I've ever seen. Really? Really? Really? It Yes, dude. It's one of the best ones I've ever seen.

It It'll get you, bro. It's one of those ones that you're done and you walk out the theater, you're not talking for like 30 minutes. 30 minutes. 30 minutes. Nobody's talking, Nobody's talking, Nobody's talking, bro. It was Were you worried about how you're going to sleep? to sleep? to sleep? I don't I can watch a movie like that. Fall right asleep. My wife was affected. Like really affected, dude. Like I could see it in her face five times while we're watching it. I I rub her leg stuff's happening.

stuff's happening. stuff's happening. Yeah. Yeah. Yeah. And I'm like, "Oh, this is this is not good, dude." I look at her. So without giving it away, but it wasn't like jump scare stuff. It was just like No, there's jump scare, too. I don't like torment, but it's so well made. It's like I'll give you the premise cuz this is So I I read I was curious about it because there's a show that I did get into for a while. Although after a few seasons it was it got repetitive like most shows do and it's like okay same same trick, right?

So I'm over it. But the first two seasons I really loved and Katrina and I got into it. Did you ever watch you? watch you? watch you? Yeah. Yeah. Yeah. Okay. So when I read about it, yeah, we liked it. It read kind of like that. It read kind of like this like and it really gets your brain going like, "Oh my god, people can get like No, bro. This this will twist your psychological Yeah, this will twist you hard." hard." hard." And it does. There is gore in there, but they use it the right, you know, when they use gore the right way where it's shocking.

Okay. shocking. Okay. shocking. Okay. Yeah. Yeah. Yeah. So, here's the premise because it's not going to ruin the movie. This dude has he's got a crush on this girl. He goes to one of these like, you know, like spiritual stores and there's this thing that there's like this one wish something that you can get. You make a wish and it comes true. So, he wishes that this girl will love him more than anyone in the world. So, she becomes obsessed with him. And that's all I'm going to tell you, bro.

It's, bro. And the way it ended. OH. [groaning] OH MY GOD, DUDE. It was bad, dude. And I'm telling you, I'm looking at my wife. See, that sounds kind of like you cuz that's what the premise of you is. Is this guy this guy this guy he something happens. He locks eyes. You can't watch this. And he becomes obsessed. I know you're sensitive. It will ruin you. you. you. Oh, yeah. Well, I mean, you already said Gore and Jumpy is I that I don't like that, that, that, dude.

I I I kept looking. I like a good story. I kept looking at her and going, "Let's go, honey. Let's go." She was like, "No, no, no. We have." And then at one point, it got real bad. I'm like I'm like, "No, we're leaving right now." She's like, "I have to finish it now." I'm like, "Oh, man. She's sucked in. Poor kid. She's gotta ride it out, dude." Dude. And then we we come out and then, you know, she goes to the bathroom and I guess some some of the some women that had watched it went to the bathroom and they were all talking about it and they're like, "I I I was too scared to scream.

I want to scream, but scream, bro. Too scared." Listen, you got to watch it, Dustin. I know you will. I appreciate it. Yeah. Yeah. Yeah. Wow. That is going to be a classic. Okay. Yeah, dude. Wow, it was horrible. Did it just come out? Has it Did it just come out? Has it been out long? Yeah, it's been out for a little while. I could see how much it's grossing right now. now. now. I know you said that, but I hadn't even really seen any previews or anything for it.

I don't think I saw a preview for I'm so disappointed. Mandalorian, dude. Mandalorian, dude. Mandalorian, dude. That was stupid. Terrible. Terrible. That was dumb. Yeah, you know, that's going on record. No story. The story was I I hate that part. They they they do that, man. Where they take advantage of that a cult following thing like that, just milk it dry. Yeah. No, no, no creativity in it or no no new anything. It's just that, oh, we know there's built-in audience. Well, yeah. It also annoys me that they tie in a lot of like cartoon uh content that they put out before and you're supposed to like already know about all these like characters that have been in these other, you know, stories and and and two, it's just like for me it was just so weak cuz like you have this opportunity to to make a big movie.

Yeah. you know, and you make it like a tiny oneoff episode, but you just expand on it and it's like I'll give you oneame I'll give you one scene from the movie. It doesn't give it away. One scene where it's like she's living with him at this point, right? Cuz she's obsessed with him or whatever. And she's acting erratic and weird in very creepy ways. And so he's like, "Hey honey, you know, I'm going to go to work." And she's like, "Okay, you know, you can go to work and I'll I'll just wait for you." So, she stands by the door, which which there's more to it, but he goes and he leaves and she's standing there looking at him smiling and not moving.

And he closes the door and then he comes home from work, bro. She's still standing there. She's soiled herself. She's peed herself. She's like vomited. And she's like, "Oh, you're home. I've been waiting for bro." And you're just like, "What is going on, bro? How I mean, how it's so bad. How how how long until his does he does it t because obviously when he he wishes for that the initial initially it's weird right off the gates. gates. gates. Right out the gates it's but then he likes her and then he's kind of like okay I'm going to figure this out.

Oh dude, it's bad bro. It was good though. It was really bad. Anyway, I just uh I just read some stuff about SpaceX, Adam. Oh, let's hear it. Oh god. Let's hear Let's hear it now. This is crazy. And and so I got some some questions. I think some some there might be some investment opportunities, but not what I think, not what we were thinking. thinking. thinking. Okay. Okay. Okay. Do you know how many millionaires their IPO is uh expected to create that work at SpaceX?

Do you know how many millionaires? many millionaires? many millionaires? How many people work there? 4,000. 4,000. 4,000. Whoa. Whoa. Whoa. Their IPO is going to make 4,000 people millionaires. And not like a million, probably like more than like millions of dollars. dollars. dollars. Well, I I read that 4,000 millionaires. I read that uh 3 I want to say 3.7 so 3 point something billion dollars is uh basically partitioned out partitioned out partitioned out for Elon yeah friends family and I think what is in included in that is investors in Twitter and his other companies that they do not have uh a period a vested period time where they before because most time when you have an IPO like this and you're already if you were preipo you have to wait until a certain amount of time and I I don't know what the average is.

This is I'm speaking out of turn here. Uh but I know there's a time that you have to wait before you can cash out and it's normally be beyond 6 months or whatever like that, right? And they don't have that. So in other words, as soon as this thing hits and it goes to the moon right away, whether that's 10% 30%, they automatically can cash out, which makes them like instant millionaires or centaillionaires right away, which then appeases them if they've been investors in these companies that haven't haven't paid them back yet.

And so it feels very Ponzi scheme to me. I you know, legal Ponzi scheme because I know he's everything he's doing is is he going to be hooking up his his homies is legal. I will say this, he's highly scrutinized uh because of his political positions and stuff like they want nothing more than to take him down. So So So he has to, you know, cross his tees and dot his eyes, but some people are saying that he the IPO is an exit for a lot of people.

Like that's why they're doing this is to get all these people to exit. Well, check this out when I tell you, Adam. So 4,000 new millionaires right out the gates. Do you know where the vast majority of his employees live? LA. Uh, I wonder what that would do to the property values out in LA. Well, definitely the It'll probably cause a spike, right? It'll definitely cause a spike in the higher the higher, which you don't normally see, right? So, properties in the three. the three. the three.

Yeah. Properties in the the two three I think it's like 2.5 is what they say or something like that. At least in our area area area is like a slower moving market, smaller percentage of people. So, I'm sure of the the high-end homes uh I mean probably because that's got to affect that area. Yeah. If if a thousand of those people are in LA or 2,000 people, Yeah. Yeah. Yeah. that's going to affect the home prices out there cuz they don't have like a ton of it's like it's like this area like one of the reasons why social Yeah.

There's probably definitely not 500 uh 500 uh 500 uh 5 million plus dollar homes available right now. So it would probably impact that that now becomes a competitive market or what like what my buddy does which he does that over here right where he buys he buys he buys 2 to4 million properties dumps two to four million in it and sells it for 15 million like so good time to be someone like that like that like that somebody who buys high-end properties that need like love to them and then and then put it after relocating I actually was watching a thing uh I follow a bunch of like real estate uh influencer people so I thought I thought was interesting I think I sent to Doug of uh uh stuff that is uh in vogue now for houses.

They're trying to say that the uh there's a there's a case that we're going to go away from the big open space and back to partitioning like we were in the back in the days. Yeah, I've heard a lot about that. You have I was wondering that's why I sent it to you. I was curious if you had heard that too. Yeah. No, I've heard that. Um that's weird to me. That's dumb. Why would you want that? I agree with that. I think there's this people are going back to more cozy type of uh environments.

I'll give you an example. Think about our place in Truckucky. Do you remember the houses we looked at in Truckucky that they the same square footage, but they were big and open and then our house and there's space our place. It's got a lot but it feels cozy. So that I that's the part I don't like about about about you want more open. So I still think back of the house that we were on the fence and then we went to that one. I know what you're talking about.

Yeah. I love that open concept. Yeah. Yeah. Yeah. And but maybe but I think you would too cuz you're a big family guy. There's like you you if when my whole family is up at Truckucky, we're crammed in that little living room. We're in fact it separates everybody. Half my family's in the kitchen, half my family's in the dining room, half my family's in inside the living room, half my family's outside. But like when you come to my house, cuz I have an open concept, everybody feels everybody feels everybody feels that's what I like about if I now if I was uh and this is why I'm was if I was uh and this is why I'm curious and is it because families are shrinking and and that and so if it's just doing more roommates?

Yeah. If it was just me and Katrina, you're You know what? You're right. It's probably cuz families are frequent. Yeah. Yeah. Yeah. Because if it's just me and Katrina, I would like a little part. I would like when we're in the movie room, I feel like I'm in the movie room. When we're in our living room, we have a cozy living room. But we have so much family and so and and I like for hosting it's Yeah. Right. I think it's also just friends, you know, things come, things go.

But I think the open concept is great if you entertain a lot. Yeah. Of course. Yes. You want to You know what else is trending? And I think that's that's falling out of favor, right? Like we're we're we're losing community. Actually, yeah. I've been hearing lately though that, you know, the new thing is not to go to restaurants to entertain people, but to bring people to your home and entertain. So, I think that might be a trend. a trend. a trend. I hope that's true as well.

You know, you know what else is trending, which is interesting? You was it you that sent us the video of the 24 on Hillsdale, the remodel? Yeah. Yeah. Yeah. They're getting rid of the basketball court court court completely completely completely and putting more weights. Yeah. I wanted to go stop in since that's a old stomping ground for all three of us. We should go together. I'll go with you guys. Yeah, I would love to stop. So the it looks totally different. The gym trends in general are going towards weights.

towards weights. towards weights. They're taking all the square footage away from all this other stuff and moving it towards weights. Weights. I mean, it's always made sense because even I remember we we talked to um uh Mastro about this. The the wet area and the basketball court always the least profitable. profitable. profitable. Yes. Yes. Yes. Per square footage. It costs them so much. so much and it doesn't return very much. It was just like an amenity you like to have and it's like and if you look at some of the one of the turnoffs uh if you have been a longtime member of 24 has been how overpop populated the weight room areas like I the la I tell you what the last memory I have of going to 24 to actually work out.

I walked out and I walked out because I was there at a prime hours. I walked in the in the freeway area. I kid you not, this is not an exaggeration. I never in my total career of being in gyms. I never seen this. Every [ __ ] dumbbell was off the rack. Oh man. Oh man. Oh man. I've never seen that. I have never seen a 24. And it there I I was so like my jaw dropped. I went whoa. Yeah. Yeah. Yeah. Every every dumbbell was out the rack.

I mean either people were using it or they were on the floor. I went, "Oh my god." And I just turned right around. I walked out. Think about too if you're eliminating the basketball court, how much drama you just eliminated, you know, like all the like liability of that. Yeah. And just the fights and con that's a constant that's a big space too for I mean you you could add freaking tons. tons. tons. Yeah. Yeah. A whole bigger and I like basketball court. basketball court. basketball court.

Listen, you manage a gym with a basketball court 100% there's going to be a fight once a week. I'm sorry. Once a month. So where all the a month. Once a month. So where all the free people are coming in that was I mean I used to have to stop people from letting people in the back door to get them get them inside the basketball court. basketball court. basketball court. Now did you guys experience this as well? Cuz I'm I I I regrind open that one, right?

And when I had the basketball they warned me. So there was going to be fights. I'm like whatever we'll break them up. It was the middle-aged dudes that would have all the fights. Did you guys see that too? that too? that too? Yeah. Yeah. Yeah. I expected like kids you know like teenagers coming in. It's the same thing you see in little league. league. league. It's a bunch of 40ome year old dad. I lost one of my best lost one of my I lost one of my best trainers with from a fight inside the basketball court.

basketball court. basketball court. Yeah. Yeah. Yeah. Cuz you broke up a fight. He No, he got into a fight with But it it was like he was He didn't start it. He didn't start a fight. It was like like you said, middle-aged dude punking him and stuff like that and threw swung on him. on him. on him. Yeah. He defended himself and he got fired. fired. fired. Yeah. Yeah. You know why? Cuz all how the person who reported it. I remember that. that I also got, this is one of the the handful of times that I was put on leave and almost fired.

So, I got so angry because at that time my operations manager was out of town and she was out on leave for like a week and so the assistant operation manager was put in charge. Yes. Yes. Yes. She had it out for this trainer. she didn't like him. And so she stepped in and took control of the situation and she wrote the report up and wrote it up in a way that totally made my trainer look like the antagonist and I got so angry I went in the office and called her out on it and I made the mistake of going in the office alone with her.

with her. with her. Oh, you can't. And then she reported me cornering her in the office and like and then again like they totally exaggerated the situation. And you're not exactly soft and gentle when you I'm sure there was a little anger. Yeah, I was I was sent home and I was fired for that one, too. So, a lot of lot of lessons. I I I one time I mean this not one there's many times this happened, but one time a dude runs out, bloody lip, there's a fight in the basketball.

So, I used to go, you know, attention trainers, you know, basketball course. We'd all run in there at the same time. It would always stop everything. You'd see a bunch of jack dudes come in there and it would just the fight would. It was always middle-aged dudes that just like what are you guys doing? doing? doing? Go back to your families. I was just watching. watching. watching. I have so many memories like uh you remember that movie Along came Paulie? Yes. Yes. Yes. And where he's covering the basketball court and the guy has his shirt off.

He's got like bald head and he's got like just a hairy matted body sweating. And I remember having to always cover that guy that guy that guy every time. And it was like they didn't just sweat like drops of sweat or it was like slime. Oh, you know what I'm saying? Like I dude and it was always shirts off immediately. He takes his shirt off and I'm like, "Oh god, you know, you know that guy knows that like that's like part of his strategy. His His His back hairs on your face." Such an old man move, dude.

Dude, Dude, Dude, I had something to ask you. So I uh I almost every night I um I make tea. Like chamomile tea is like my my go-to move. And you know, ever since we've been working with uh Monakura, did I say it right? right? right? Yeah. So, uh, I use that honey. So, it's always the honey now that I put in there because of all the medicinal benefits and everything like that that come with it. it. it. And I like it. Tastes really good. And someone DM' me cuz I happened to I I don't know if I talked about it or I showed it on video or something like that and they DM' me and they said, "You know that it loses its medicinal benefits if I mix it in my tea." Oh, Oh, Oh, I didn't Is that true?

Do you know that? Not really. Not really. Not really. Yeah. No. So the so the medicinal the compound in Manuka honey uh which is what monocora is and monoora is is a a brand that has the highest amount of this medicinal compound called MGO. So it's MGO is what you're looking for. MGO antibacterial, antifungal, antiviral. This is what you'll you know people will use. use. use. Put on wounds, right? You could put it on wounds. It heals this is all data. Okay. It heals wounds. You could use it in your mouth for gingivitis.

gingivitis. gingivitis. You eat it. It it breaks down bofilms in the gut. So if you have bacterial issues uh like SIBO or whatever, sometimes bacteria create what are called bofilms. So nothing can penetrate them, right? It protects them and and MGO breaks down biohilms. Anyway, if you put MGO in really really hot water, boiling water, and leave it in there for a while, it will degrade it. But you'd have to like put it in your scalding hot tea, mix it in, and leave it in there for like 15 20 minutes.

So, the way to do it would be make your tea, you know, keep it hot, mix it in, and then start drinking it, and you're you're not losing much of it. Okay. Cuz that's how So, first of all, I like boil it. I don't even So, I don't So, I have a um I have one of those u automatic hot water things. Have you ever Yeah. So, it squirts out hot water right away. away. away. Yeah. And it squirts it out at the perfect temperature. So, it's before it hits boiling.

It's right where you can drink it. Yeah. And so, so I use that and then I steep my tea for I don't know how, 5 minutes before. So, wait till it's steeped and then add it after. Yeah. And then then that's where I add my honey. Okay. So, I'm okay. You're totally fine. Yeah. I was like, "Oh, man. She made me feel stupid." I was like, "This whole time I'm I'm using We got such a nice hack." hack." hack." Yeah. Well, yeah. We got this good honey that that I'm like wasting if it's I'm degrading.

That's the whole point. You should see though the the the studies on uh Manuka. It's crazy on Burns. Yeah. Yeah. Yeah. On burns. It's wild. Well, I wonder too like and I know I used to train this lady that's like a worldrenowned opera singer and she had like a whole, you know, process before to keep her, you know, vocal cords and everything all nice and ready and u and then she would, you know, do all kinds of stuff with like hot water, lemon, and, you know, some honey.

I wonder if that would, you know, even using the Monora honey would So I I'll use it too when I sort of notice I sort of have like a little bit of a scratchy throat or what I'll just go take a tablespoon of it. That's right. That's when I do it all. It's so much thicker and better than regular honey, too. Even regular honey, I would I would do something like that. Now, with the with my like local honey with this, it's so thick. It coats it.

It feels so good right afterwards. Yeah. Opera singers, like legit ones, they have they make a good living. Yeah. Yeah. Yeah. That's a really hard skill. It is It is It is to do. Have you guys opera? opera? opera? Well, I mean, if you're in Italy, Yeah. And uh I think Well, I I mean, it's a very specific skill. It's very specific. Yeah. Yeah. She she definitely gets uh a lot of like big, you know, like gigs like in Europe and whatnot, but um you guys Okay.

I know I know uh composers make a bunch of money. That for sure. Yeah. Yeah. Yeah. I'm going to go see one in the end of this year. And I like the tickets. I was like, like, like, really? really? really? Whoa. Whoa. Whoa. Composers or conductors? Is isn't a composer who does the conductor? Composer conductor that writes writes writes conductor is the one at the front with the stick. the stick. the stick. Yeah, exactly. And then so what's a composer? composer? composer? The guy that writes the music or the person that writes can't you be both?

No. No. No. So if a guy So the guy that So if a guy So the guy that I'm going to go see I I'll I'll I'll share the next podcast I'll share is like I have to show these guys. He's he's badass. he's badass. he's badass. What's making you go to this? That's interesting. interesting. interesting. I like just stuff like that. I love So uh like I I listen to all music. I am into talented people. I I have like such an appreciation like I don't I'm not very uh like you know how people get like I'm only rock or I'm only country or I'm only this.

Like I can pretty much listen, watch go I mean I went I went I went what two weeks ago to go watch a a play with my wife like all I which was a whatchamacallit aal? Yeah musical. Yeah musical. Yeah musical. You did? You did? You did? Yeah. Yeah. Yeah. What did you watch? Uh it was um the one on Alicia Keys. Did you like it? Yeah. Yeah. Yeah. Oh yeah. You did tell us about it. Yeah. Yeah. I went and saw Hell's Kitchen. It was good.

It was based it was a it was based off of her her her whole whole whole I love I love musicals. It's very interesting. Again, if you are talented in in in your craft, I'm interested. I just I find watching people like that are at peak and this and this guy who's a conductor, but I I would call him a conductor and a composer because one of the things he does that's sick is live in on stage, he builds a song in front of you and so and he lit he does it by his ear.

And so he has he has his entire orchestra and he'll be like, "Okay, give me and" and he coaches him, "Give me a C minor." and he'll no no a little higher there. Okay, hold that. And then he'll go to the next group and then and then you get to watch him and he'll do it first time ever. It's not like it's he's rehearsed it or they they the people the orchestra that he's working has never rehearsed any of it. it. it. He's literally coaching each instrument up and then it comes together this in this cool this cool this cool and you get to watch it.

I was like, "Oh my god." I I went down the rabbit hole watching him on YouTube and he's just unbelievably talented. What's his name? Uh, yeah. I'll I'll I'll find it. I know. I apologize for bringing this up. I wasn't planning on talking about it, but but but there's this one guy on Instagram, Justin knows him. I don't know what his name is. He's a drummer. Oh, yeah. Oh, yeah. Oh, yeah. And he does things with his with with so fast with with sticks. This is going to piss me off.

Yeah. What? I have I can't even believe he does half the stuff. I know. Yeah. I I'm He trying to remember his name. He'll use the back of the stick. He'll flip it. He'll He'll use a base. He'll even um put a stick on top like balanced over a symbol and just you know shake it just enough so so it'll it'll like hit all these like really like complicated piec how talented Jacob Collier. Jacob Collier. Jacob Collier. Okay. Okay. Okay. So he comes to San Francisco in I believe either October, November when we're going.

we're going. we're going. But I I mean I'd never gone to something like this. So I look at Katrina I'm like and she's like well where do you want to sit? I'm like I want good seats so sit close. And then she comes back, she's like, "You know how much we're paying to go see that close?" Holy [ __ ] I was like, "Well, I didn't think it would be like that." But I mean, obviously he's wildly talented and I'm sure makes good money. money. money. His name is El Estapario Sabariano.

Sabariano. Sabariano. Okay. Okay. Okay. But yeah, he used to go by a different like handle. He's so good. He's so YouTube Jacob Collier and watch him do this. this. this. Okay. Uh like again you can you don't even have to be into this stuff and you go like that. I find it so impressive when people can do stuff like the like the the worship leader at our church uh Charlie. You met Charlie? He gets this haircut here sometimes. He's come in here a couple times. times.

times. So he sings and he plays the guitar and the other day we're at church and he's doing the drums and I'm like you can play the drums too. So afterwards I'm like what else can you do? He's like oh I also play the trumpet. Like what instrument? instrument? instrument? Like they get bored you know like you get like the top tier of like an instrument and then it's like well what do I want to learn next? you get into the recording of it and you're like sometimes you don't want to rely on everybody else to to create your end result vision and he plays like five instruments.

I'm like what do you not play like piano? I know people like I know a lot of people like that. that. that. That's crazy. That's crazy. That's crazy. Yeah. Yeah. Yeah. I think [clears throat] I think I'm into that stuff so much because it's like I'm so terrible. Like I have no talent in my bone whatsoever. Like I can't. It's like so it's like so far beyond me. beyond me. beyond me. It wors for me cuz like I I have like this much talent and then like I'm around people that have like this much talent and you're just like I suck.

It's it's crazy cuz I mean and there's a I guess a part of me too I like uh you know neuroscience and neurosychology and so there's a part of me that's like what's going on in that person's brain that is so different than mine that he could do that that he could just hear and go no no no it's wired different [clears throat] just totally wired different. It has to be operating on a whole different operating system than mine could fire on because I'm like, I can't I can't pick any of that up.

But then you see it all come together and you're like, whoa, that's so cool. All right. I want to mention this before um we finish here uh that we we just we had somebody write in today who was a coach uh from a high school, local high school. Oh, yeah. Yeah. And asked us uh about our workout programs for a student. So, he's a coach. He follows our programs, got great results. It's influenced his coaching. And he's like, "Can you is there any way we could offer these programs to my students?" These are kids at discounted rates.

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So of these programs. So it's only for high school students. Yeah. Yeah. Yeah. And only if a again a teacher, administrator, coach or whatever writes in and gets it to and qualifies because obviously you have to prove who you are. Uh but just send it to an at mindput media.com and we'll hook up your students. And this is good because high school kids are working out. They're lifting weights. Um and they need good programming programming programming and a lot of stuff on social media is really inappropriate for kids.

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Anyway, go check them out. Go to drinklelntt.com/mindpump. That link you'll get a free sample pack of their most popular drink mix flavors with any purchase. Back to 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 first caller is Katie from Maryland. Hi Katie. How you doing Katie? Hello. Hi guys. How are y'all? Good. How are you doing? Good. Thank you so much for taking my call. So, I'll just jump into my question and I'll provide a little background, but feel free to poke and prod and follow follow up with any questions. questions. questions. No worries.

Thank you. So, my question is, what should my programming look like during a high-risisk pregnancy when I've been advised no heavy lifting or intense activity? So, my background is I'm a huge fan and longtime listener. I've been listening since 2017. I feel like we are longtime friends considering I've spent hundreds of hours listening to you guys. The content and programs have changed the way I view fitness, faith, and family. I'm forever thankful for stumbling upon this podcast nearly 10 years ago. So, I'm a 30-year-old female who has been working out consistently since I was about 16.

I have followed MEAP's programs exclusively for the last 6 years. Being that my husband and I wanted to prioritize having children with some infertility struggles in the mix, I listened to your advice and took several steps to prepare my body for pregnancy. I was 115 lbs and I put on approximately 20 lbs, some muscle, some fat in the last 2 years. I also dialed back my training to Map's 15 programs plus daily walking to ensure I wasn't overdoing my training. In September 2025, I started IVF.

I continued with MAPS 15, but with retrievals, transfers, and just overall side effects, I will admit that my training was not always consistent. Fast forward to January 2026, I got pregnant. Um, because of a history of miscarriages and an IVF pregnancy, I was put in the higher risk category from the start. At six weeks, I had a subcorionic hematoma or SCH and actually um experienced bleeding until about nine weeks. At this point, I was advised no lifting, no activity. Thankfully, that passed and the baby was all right.

During that time, I was only walking, doing mobility, but no strength training. After that, I started to incorporate lifting back in. But between first trimester symptoms and just fear of compromising the pregnancy, it was mostly body weight, some bands, squatting, no more than the bar. Nothing was intense, nothing structured. At my 20we appointment, I was diagnosed with a pretty severe placenta privia and was told again no heavy lifting or intense activity. I'm currently 24 weeks pregnant and just feel like I'm spinning my wheels. I haven't done any structured lifting or programs throughout the pregnancy.

I want to finish the back half of my pregnancy healthy and prepare for this baby's arrival. I also just enjoy movement in my daily workouts for my mental health. I had pictured myself being the fit pregnant lady still squatting and deadlifting until day of delivery, but that has not been the case, which is a shame because I've actually felt pretty good throughout the pregnancy despite these complications. Any suggestions on programming or safe exercises I can be doing. I had considered MAP starter since you guys talk about this post pregnancy, but I'm not sure if this would even be considered too much with my high-risisk diagnosis.

diagnosis. diagnosis. Yeah, thanks for calling in, Katie. I'm so glad you're you made it. You're pregnant. This is great. And you've gone this far. So, that's uh phenomenal. So, let me just encourage you uh for a second. Okay, you have a history of strength training. And if you did no strength training, you did none for a year, not even nine months, you did nothing for a year. when you finally get back into it, you're your your body is gonna get you're going to get strong very quick.

The muscle memory is a real thing. So, I just want to encourage you with that. Don't have a fear because maybe you have a fear of like, "Oh my god, I'm going to lose everything." Um, and then what am I going to do afterwards? You you it'll be okay. It'll totally be okay. My advice to you um is to walk. Mhm. Mhm. Mhm. Uh yeah. I don't I don't want you to do any strength training because of the the the risk that you're at because of the uh hematoma.

uh hematoma. uh hematoma. um and some of the other issues that you had brought up. Uh I think uh lifting weights as too high of a risk uh for what is going on right now. I also want to um just add that pregnancy is really hard, especially for women who have a history of fitness. Now, I don't mean that because it's harder for them in the sense that they're not fit and their bodies can't handle it. It's harder because you're probably so used to your body doing what you want and knowing what you do, what you can do to change how you move and your strength and your fitness that suddenly it feels like it's not your body anymore.

Suddenly it's like I can't like what's going on here? I'm at the mercy of whatever the heck my body wants to do. That's really really tough. I've worked with a lot of women uh before, during, and after pregnancy who were athletes uh or really into fitness and this was always a big struggle for them. It was and they would always tell me like this that doesn't feel like my body like I don't know what's going on. This is really hard. Who am I? It's like your identity.

You have kind of this identity crisis which I think happens anyway uh through becoming a parent. Uh but it's especially for people who are used to knowing their bodies. Uh which is one of the plus uh pluses of fitness is you you really know your body. You know how to move. You know how to train muscles. You know what to do, how to make yourself stronger. And now you're in this position where you're almost forced and nobody likes to be forced. But I again I'm just going to tell you uh as a trainer uh I don't think you should do any strength training but I do think you should walk.

And I also think you can overdo walking. So because the risk with someone like you who's walking is like fine I can't lift weights. I'm going to walk the hell out of myself. And you'll go walking uphill and you'll go on crazy hikes and you're going to try and turn the walks into workouts. So, I'm going to just go a little deeper. Uh, I don't think you should work out at all. I do think you should move, but none of it should feel like a workout because of the uh the situation that you're in.

But again, after you have your baby and you're cleared to exercise, take it easy. Don't overdo it. I think MAP starter would be a great way to exercise post post post pardom and then be very gentle with yourself because your body knows what to do. You've got lots of muscle memory. Your body's worked out before, so you'll you'll you'll do a lot better than somebody who has never exercised. That's for sure. for sure. for sure. By the way, you look amazing. Yeah, Yeah, Yeah, you look you look Yeah, you look healthy and fit.

So, you're going to be fine. You're going to do great. Let's have Let's go have a healthy baby and then we'll talk about what strength training and everything looks on the other side. You look great. So, there's I wouldn't I wouldn't want you [clears throat] doing anymore. It's It's all about taking care of that other life and making sure they're healthy. everything's your checkups are great and we'll worry about you will be you'll get in shape so easy and fast. Yeah. And it's also it's also like definitely about baby but it's also about mom.

So if you train your body when it's doesn't when it's not going to respond well to stress which is probably the situation you're in uh you can make it harder for yourself later. So the recovery would be much harder later uh if you overcame your body. And don't judge this whole process like why can't I do this or whatever. It's like this is okay. This is where I'm at. I'm just going to chill. My just going to chill. My sister uh had to she had she had to be in bed for pretty much the entire last trimester of one of her pregnancies.

They said you have to stay in bed, which for my sister is like she's like a she's a machine. She's always moving, always working, always doing things. It was very difficult, but you know, now her kid now that the the kid I'm talking about now is 10 and she's doing uh phenomenal. So, so yeah, I'm maybe not the answer you wanted from us. Uh but uh definitely I strongly strongly believe this that what we're saying is what you need to do. No, and I appreciate that and that's largely what I've been doing.

Um two quick follow-up questions. Is there a step count that I should be kind of aiming for? I mean just the usual 8 to 10 um or um you know, do you have another suggestion with that? Uh with you this is different. Yep. I'm going to give that's how you feel. Yeah. I'm going to give you two answers. Uh, so, um, I would like you to just to walk to just to enjoy the walk. Pay attention. Yeah. It's not going to be a workout. If you start to feel a little tired, like you went too far.

Um, what are you averaging now in your steps? steps? steps? About 8,000, but that's a lot of work just because of my job and I'm pretty sedentary. So, I mean, that's putting in, you know, extra walks with the dogs, extra steps, um, just, you know, around my meal times and whatnot. Thank you so much for your honesty. So, I'll give you a number that you can't go above 6,000. That's your max. Okay. Okay. Okay. Like that's the limit. You're not allowed to go above 6,000. Yeah.

[clears throat] And some days that's all I get anyway. So, So, So, and that's that's your that's your max. That's your speed limit right there. Yeah. Yeah. Yeah. Okay. All right. I can handle that. And then my other question is just like mobility. You know, I see a lot of like I don't want to say the Tik Toks, but you know, pelvic floor therapists talking about just like hip opening exercises and things like that. Is there anything that I could be doing like stretching wise? Um, again, not a workout.

We're not overdoing any of that, but just preparing for labor. You have to be careful with stretching when you're pregnant. Uh, because you're um you're much more flexible at least your ligaments elastic. Yeah. Yeah. Especially sort towards the end. In fact, stretching can cause problems later on uh with um you know, pelvic uh floor issues and pain. So, um no stretching. Um, but if you start to feel pain, then I would suggest you talk to a specialist and then they can give you some movements to help you.

So, sometimes women will have pain in their pelvis. Uh, or they'll feel that kind of lightning shooting pain that comes maybe towards the third trimester as things are starting to loosen up. In which case, I would refer back to your your medical professional say, "Okay, what are some things I can do because I'm starting to hurt?" Uh, but until then, I would like nothing like don't don't try to go chase uh anything with mobility. just, you know, walk limit it to 6,000 steps. Um, and um, yeah, and enjoy this little break.

little break. little break. Okay. Well, it's definitely been a break. Um, you guys have come out with so many programs during this time. I can't wait to try them all once um, baby's here and everybody's healthy. healthy. healthy. Awesome. I'd love to hear back from you when the baby's back. Yeah, I would, too. Final trimester. We got this. got this. got this. Okay. Thank you guys, Ky. All right. All right. All right. She's She's like, "Oh, I want you." I mean, she look she's heading into her third trimester.

She looks great. She does look great. Pregnancy is so hard. Could you imagine like lo like what's one of my It's like releasing control like you said. It's so hard cuz like especially for fit people that have that ability to show up and you know like improve their body and body and body and and then I hate listen I hate social media for a lot of different reason things. I really hate it for pregnancy because what you end up seeing highlighted are women doing CrossFit and marathons and you know, hey, I had my baby two months ago, I have abs.

And so then women look at this, they're like, what's going on? What's wrong with what's wrong with me? And it's like that is not that's just insane. insane. insane. Nothing to do with you. I mean, uh, also add the fact so you remember how she started this, you know, she's been listening for a long time. She took all the advice on she intentionally put on I know almost 30 pounds in order to get pregnant. pregnant. pregnant. In order to get pregnant, right? And so uh you imagine coming from 30 lbs uh lighter fit, you had to put on that body fat so you could get have a baby.

Then you have a baby and then you're starting to grow a baby. So then you So her body in the last year has radically changed for her transformation. Yeah. So she actually's got really I think she's got good self-awareness. She's totally open about what she's I think she's going to be good. She you know even when she asked how many steps she'll rebound I had I knew I had to ask her how many she was currently taking because I'm like I'm gonna I'm not going to give you a number.

I want to know what you're trying to hit right now. Yeah. Yeah. Yeah. And [clears throat] uh and let's scale it down for I know that sounds so different because we have and this is I mean this is what um real coaching looks like is like the that was different advice than we give to a lot of their people but her situation um that is risk assessment right now. right now. right now. I had I had a woman I train and in her first trimester she couldn't come to her sessions.

She would show up like one out of three appointments cuz she was so nauseous. Second trimester she'd show up we do a little exercise. third trimester, she'd show up and I'd massage her. massage her. massage her. I'd work on her traps and then we might deal with something or sometimes it was nothing and it was just it was good for her just to show up and this was an exathlete and of course baby was healthy afterwards and we got to exercise after and it was it was amazing but it was really challenging for her.

Our next caller is Karen from the UK. How you doing? Hi guys. Thanks for having me back on. Nice to see you again. Yeah, if I recall you you were like a performer, right? Like you sang on stage and That's right. Spot on. Yes. Wonderful. Yeah. Welcome back. All right. Cool. So, let us know what's going on. going on. going on. Right. Okay. I'm just going to read it up here again. Right. Um Okay. So, um so I increased back up to 2,600 like you advised cuz when I'm told to do something and I'm do it.

So, I got straight back on it. I went and moved to Matt Strong. Got to say by far of all the programs I've done of yours, love it. Absolutely love Matt Strong. So, so got through phase one, uh, fine. Didn't really see anything massively change. It wasn't until I got to about phase two that I started to see things clicking into place a little bit. Like the 8 to 10 rep range, started to feel noticeably stronger. My lifts began increasing. I started to feel more confident.

I kind of decided confident. I kind of decided just to think, well, sod what everybody else is saying. I'm just going to focus on how I feel and what my strength is like and not worry about anything else. So, yeah. you know, you know, screw everybody's opinions. So, which was quite freeing really. Um, generally my clothes were fitting about the same. So, I was thinking, well, that's what I expected. I have not weighed myself until literally just before speaking to you again. I've not weighed myself at all.

Um, so I haven't and I've got the inbody, so I've not been on it at all. So, it's been quite freeing really not to have to do that in a sense. So, that's been good. Um, I hit a bit of a setback. Couple of weeks into phase two, I got gastric flu. Pretty horrendous. Um, and I usually eat through anything. Nothing stops me eating, but I couldn't physically couldn't eat hardly. So, my calorie dropped to about 900 and it was all beige. Yeah. beige. Yeah. beige.

Yeah. Um, literally carbs cuz I couldn't eat any protein or anything. And I'd tried, but it's made me more unwell. Um, so it took me a couple of weeks to get back up again, but I've pushed myself back up to 26 again. had to stop training for a week. Didn't didn't think it was right to do anything. Um, and then eased myself back in the following week going lighter and concentrating on form more than pushing the weight too much. So, it took me I did an extra couple of weeks of phase two because I knew phase three was going to hit a lot harder for me, even though favorite phase really is the pushing as hard as I can for, you know, less reps.

So, um I thought I was recovering really well and I went into phase three really excited about it. Um and then I developed so sort of like a shoulder issue. It started to hurt. Um and I was like, "Oh god, what have I done?" Um so I decided to sort of adjust my training. I sort of took anything out that involved pressing above my head cuz it because of the discomfort and just focused more on rows and curls and things which didn't hurt me cuz I didn't know what else to do about it.

and I just maybe focused a bit more on the bottom of my body. Um, so I did get through the whole of strong, but I felt like it hindered me slightly and I I I hadn't been able to do it exactly as set out. I just to try to see myself through as best as possible really because I didn't want to give up on it after how far I've come. Um, my my improvements and my positives from all this. Um, my squat went up about 8 lb, bench press up about 22, which is what's really annoying.

So, I felt like I really really did well with that one. Hip thrust up about 33. So, I you know, I'm doing it all from home. It's quite hard to get up with, you know, when I'm just trying to push it up myself. It's it's quite hard to push that amount of weight on my own sort of without machines or anything, I think. But, I'm really pleased with that one. And my deadlifts up about 11 pounds as well. So, I feel like strength wise, I've done really well.

Um, I can see some more muscle definition. I can definitely see it in my arms. I can feel it. Um, so that's really good. Um, weight wise I've popped up a little bit. Muscle's about the same. Fat's up a little bit. Um, but I don't know whether that's because of what's happened in between all of it really that it's pushed me back a little bit. Um, but I'm just really pleased that I didn't track my weight. I stopped tracking my sleep as well cuz I actually found doing that put me more stressed about my sleep.

I'm now sleeping really well. Um, my progesterone is continuous. All of that has leveled out massively. So, hormonally, I'm in a really good place. Um, I just feel like I just I feel a LOT BETTER IN MY CONFIDENCE, which is what I was aiming for is to stop worrying about everything so much. But, um, I just think that I do feel like I'm ready for a cut. I I have got to that sort of point where I feel like I need a break. I don't know if it's the injury.

Clothes are really been a struggle. I um I do a wartime show and I have to wear a war like army uniform and I've got one that I've had for years and I put it on and I was like, "Oh Jesus, this is like the skirt is like maybe a bit too short." Now I went into a care home and well, okay, I couldn't bend over to put all my cables in cuz I was a bit worried about giving everybody a heart attack. Um and and one fell on the way out though said to me, "I like your skirt." He said, "But next time it needs to be a bit shorter." And I was like, "Yeah, you got to love these residents.

They've got great." So, it sort of got to the point where I've loved this whole process. I've really embraced it and I knew I had to come back and speak to you again, but the body fat has gone up a little bit and I think if you can see in my photographs, I feel like I'm fuller. I definitely feel stronger, but it's not shown in my inbody results. inbody results. inbody results. But I I feel like I need that break um just to try and shave off some body fat for a little bit because I'm going into summer and I'm I'm wearing the same two outfits all the time and I I just need that break really.

Um I was planning to go to 21 from 26 with 130 grams of protein, 75 grams of fat and make the rest up with carbs. I was going to I want to go on to Muscle Mommy 15 because um of my studying I'm going to start doing. Well, I've already started doing it. It just allows me more time to because the strong takes up quite a lot of my time. Um because it's five days really, isn't it? And I love it, but it's sort of I need more time to be able to study.

Um and I just want to do a cut over the summer, but I do plan then to reverse diet back after the 3 months back up again. And I just wanted your advice and whether you thought that sounded okay and what you would sort of suggest programwise that I go into to reverse back diet cuz I love strong. So that sort of program whether something along those lines would be right for me. But um I also want to say thank you because I've obviously I just done my another nutrition exam that I wanted to get my level five.

But after everything I discussed with you, I love my singing, but I've realized that longterm I don't want to do it forever. Um and I then decided to sign up to become a personal trainer. trainer. trainer. [gasps] [gasps] [gasps] So, I feel like it's what's missing because I advise people day in day out about their food intake and their nutrition, their health, and I'm telling them what they should be doing exercise exercise wise, but I can't physically do it with them, and that's what I feel is missing.

I want to actually be able to help them with that. So, you know, that's what I've decided to do. So, now I've started training to be a PT. That's my next thing. So, I just appreciate your advice um on what I've said. Basically, I think that's You did a great job. Yeah, I definitely think your in body is a little off. I'm looking at your pictures right now. Uh I mean, you I can only imagine you you can see that and feel that, right? I mean, I'm I'm I'm Yeah, I can feel it.

Yeah, I can see it. Your back Your back looks looks looks You look like you built muscle and you look smaller. There's one picture. Your eyes getting bigger. No, no, no, no, no. There's a picture you sent. The one on the left is before, right? That's the before, Doug. No, no, that's after. Okay. Okay. So, you you did build a little bit of muscle. You might have gained a little. So, I think what you're going is perfect with the cut. I think 2100 calories is absolutely perfect with the cut.

No problem. I would like to see you do Maps 15 symmetry because of your shoulder pain. shoulder pain. shoulder pain. Right. I did wonder if you might say that. I've got symmetry program. I just don't have the 15. Yes. Yes. Yes. I don't know if I can cut it up at all. Um, Um, Um, so maps 15 symmetry. We actually have a 15 version of symmetry. Ah, right. Okay. And I think that'll be good for your shoulder. I think it'll be good. that your strength gains are exceptional.

Ex the 33 lb up on the hip thrust, the 11 lb on the deadlift, like everything's stronger. I think it's I think that's phenomenal. phenomenal. phenomenal. I also want you to know too, a lot of times [clears throat] what happens with what you just went through too is the strength happens and then muscle tends to follow. to follow. to follow. Yeah. Muscle strength. So, it's not always like this direct correlation of like, oh, I got stronger, therefore I should have this much muscle. I feel like you're just like after getting sick like you did, and then getting back in the rhythm and then the shoulder thing a little bit.

I think you're actually in a really nice rhythm. Now, I understand trying to lean out because of we got work and stuff like that. That's in summer. I get that. But in a perfect world, I would probably only give you a break for a couple weeks and then push you right back up because I think I think I think cuz I think you're primed to build more muscle. I think you you really are. I think we're heading the right path now. Now, the reduction in training volume because 15 symmetry from strong is a reduction of volume is a good place to go to go to go with a 500 calorie cut.

Yeah. and symmetry I think is going to help your shoulder quite a bit. I think I think you have the right attitude. Uh uh everything you're saying like spot on. The way you handled getting sick I think was spot on and the modifications you did because of the shoulder pain spot on. I do think then now what I will caution you is when you go on the cut to not weigh yourself so often. often. often. No, I'm not going to miss this. Okay, good. I think you're I think 2100 calories with 15 symmetry is totally fine.

Where where what where are you averaging steps right now too? I'm back so my activity obviously ramped up after like I said to you originally in January it gets a bit quiet. I'm I'm around 10 to 12,000 steps a day. Okay, you're good by gig. I'm 15,000 if I gig cuz I move around a lot. Okay. No, you're good. No, you're perfect. Perfect. Let's go. Go for it. 21. Now what Adam said if I was your coach, I would probably try and encourage you to do what Adam said cuz what he's saying is 100% true.

uh you it's it's almost like clockwork. You get stronger stronger stronger muscle. It's it's almost never stronger muscle strong. It's never it's almost never at the same time. But nonetheless, there's nothing wrong with with going in a cut, especially if you need the break. Yeah. You're in a healthy place. Maps 15 symmetries, lower volume, uh a lot of unilateral work, which is going to help your shoulder. I I see nothing I see nothing wrong with doing that. Yep. Yep. Yep. Oh, that's I did cuz I've done symmetry and I and I did think oh I wonder if they'll say that actually cuz I've also got your prime as well.

So I did I started to look through that see if there's anything to count me with with that and prime. Well there is something. Okay. So what my suggestion to you before you do any working out especially upper body stuff just do that zone one test where you're supposed to put your arms on the wall. Yes. Just do that four or five times before you get into a workout. That'll help set you up in a good place. Plus Yeah. And plus because of your schedule, I guess you're doing some more.

You're going to be going into a season where you're a little busier. 15 symmetry is perfect. Yeah. Yeah. Okay, that's great. That's And when I go back into sort of reversing upwards again, what sort of program was you now? Done strong and I loved it. Do it again. Do it again because you DO IT AGAIN. OH, GREAT. THAT'S GOOD. Then yeah, you had two hiccups in there, right? We had we got we got sick. We had the shoulder thing. Uh you're going to come back off volume.

Maybe Maybe Maybe you could also go muscle mommy. Do you have that program? Okay, I've got that. Yeah, muscle mommy. Yeah, if you want to do something different, you can go muscle mommy with the reverse. the reverse. the reverse. She just did. She loves strong. Do strong again. strong again. strong again. There's nothing wrong with it. It's so It was so It's so amazing. It's so novel, too, right? So different than anything else. And so you got to experience it. Yeah, you got to experience it when you go run it again.

You'll be fine. You such a good program, guys. I was getting into it thinking, "This is amazing." I felt so great when I got to phase two. I just felt like I was sailing. I was so gutted when I got that gastric flu cuz it was just it depressed the hell out of me. Yeah. I'd love to see what it feels like for you to make it all the way through that program feeling good. I bet I bet you see even more increases and feel great.

great. great. Oh, that's good. Okay. I've got A PLAN. BRILLIANT. CAN I JUST SAY AS WELL LIKE WITH um going forward like with studying and everything. I just want to say I listened to an episode of yours today when I was walking the dog and it really actually made me cry a little bit because you were speaking to a guy called Nikki. called Nikki. called Nikki. Yeah. Yeah. Yeah. And if you know Nikki Yeah. And I tell you what, you guys, I know this is a business view as well, but that really was pretty epic to be honest with you because I coming from an eating disorder background and that's what I'm trying to do with this.

You see, I I want it to be a business, but number one, I really care about people and I want to help people. Wherever I can offer it, I will offer my services for free for people to try and help them if they really need help. Something like Nikki. And I just I just want to say that because it really hit me hard today when I listened to you chat with that guy. Um, and I thought what you offered and everything was exceptional. I just want to say thank you cuz you really do help people so much and all of your advice I just use it with my clients um and you give so much insight and experience behind that's why I think you've inspired me to go forward what I'm trying to do so you know I really appreciate everything you do thank you so much for helping me yeah you're such a lovely you're such a lovely person lovely person lovely person yeah stay in touch so are you guys stay in touch with us Karen let us know how it goes okay I will do yeah you take care thank Okay.

Bye. Bye. Bye. Bye. What a what a what a bubbly wonderful she has so much good energy. She be a great great great her getting so her getting sick with the gastric flu. That's like like vomiting. Oh yeah. Oh yeah. Oh yeah. That's the worst. So no doubt she lost Oh yeah. Yeah. No, she she lost momentum and progress. She lost some muscle during that time. Um and then to be hindered by shoulder. That's why I wanted her to run it again cuz I think and she love cuz she loved it.

She loved it so much. It is such a unique program too. There's so I bet you there's movements that she was doing for the first time. So, I mean, I bet the second time around she'll get But in in a perfect world, okay, if I had her as a client client client Oh, yeah. No, 100%. And she asked for a diet break, I would totally respect that. I mean, 2 weeks, we go down to 21 and then right back up because I think she's primed right now to just to just to just No, 100%.

No, you're 100% right. No, no, totally. I love to the story the story of the guy in the care home. Just picture this 89y old man. I know, right? You can totally see that. He's a creepy old guy. Next caller is Bianca from Texas. Hi Bianca. Hi Bianca. Hi Bianca. How you doing Bianca? Hi guys. I'm so excited to meet y'all first of all. Right on. Right on. Right on. Yeah. How can we help you? So my question is I've sort of been on a long fitness journey.

I'm sure like most people. Um my question is um so what do you do when consistency fails you? Because I feel like everyone preaches consistency. And so, um, I was consistent with a plan that a nutritionist had put in place and I lost 36 lbs. But eventually I sort of hit a wall and then um, like a year later and wouldn't go below 199. And then when I started strength training again and being more active, I started like having energy crashes and um, it sort of stalled me.

And then I started trying different things and now I'm sort of afraid to be consistent per se, like in the wrong thing. Um, so I don't know if that's the right question, but what do you do when you're consistent, but that doesn't quite work out for you? That's wonderful. That's wonderful. That's wonderful. Do you have uh more quite follow-up question that do you have more challenges with the consistency around the exercise and working out or more challenges with the diet or both? I think definitely with the working out because I'm a teacher and my nervous system is sort of burnt out at the end of the day.

So, and I love strength training. training. training. Mhm. Mhm. Mhm. So, it is a little hard to be consistent there. there. there. Okay. Good. Good. That's why. Okay. So, for me, uh the advice looks like setting uh more realistic goals for yourself. So, stuff that you set small easy wins. What that might look like for somebody, and this is about this is all about meeting you where you're at. Okay. So, this could be any uh it could be you recognize that you really don't even step that much and you consistently only get about 4,000 steps.

And so, my goal with you would be something like, "Hey, let's just make 6,000 steps a day." That's a thing that you always do now. Like that. Now, we'll build training. We'll do other stuff, too. But like, that's the one thing that we're just going to change that about your life. You never become a person who steps less than 6,000. It's an easy thing. I can go for a walk for 20 minutes every extra day. Whatever that is, right? Maybe that's really easy for you. So maybe it looks like let's just commit to like a program like grade 8 where it's one exercise a day, just one lift.

Let's just let's be a person that just gets that one lift in a day. And so find we need to find a place that is seems very realistic like you know what I know I can commit to that and then build build on that versus like I'm on or off which is so common for people that have been in it's like okay I'm going to do this thing. I got my nutrition lined up and I've got my meals planned and I got this program that says, you know, this workout three or four times a week for an hour and then it's like you do it good for a week or two, then a stressful week at work happens and then it's just like then it all falls apart.

It's like start baby steps with things that you know you can commit to and you can know you can win and go win at it for at least a month and then we build on it and then build on it like that. That's that's what I would do with you. Bianca, I have a few uh ideas and assumptions that I'll have to ask more questions, dig a little deeper, deeper, deeper, but I do I want to start by speaking kind of broadly. I want to take like a thousand foot view uh on on your question.

So, first off, consistency is the challenge with everyone. everyone. everyone. So, it's [snorts] not just you. So, when you look at the data, uh weight loss is not challenging, for example. Keeping it off is challenging. Working out is not hard. Continuing to work out is hard. So always consistency. So the that's the big thing we need to tackle is what is it that that when people do this right, why do they keep doing it? And the easy simple answer is because they love it. So number one, you need to find a form of exercise or a way to approach this where you enjoy it.

Because if you don't enjoy it, then you're going to be it's going to be a battle of wills. It's going to be a grind. So what you had talked about in the past was I did it but then I had energy crashes. Well yeah of course you're going to stop. You're not liking it. You hate it. So we need to do something that you actually genuinely like and enjoy and look forward to. And what that going to feel like is it makes me feel better right now.

It's something I enjoy doing. Uh I feel better later because I'm uh doing it. Not it makes me feel terrible. it makes me feel more tired or it takes away my energy for my work the following day and I feel like I can't perform because all of those are like for sure you're gonna totally stop. Now I do have some questions. So like well now we'll get back to you know a close-up view of of kind of what's going on. You were following a diet from nutritionist and then you started working out and you started energy crashing.

My guess and I'd love some details is that your calories were way too low. They were at 1,400. Okay. Of course you're going to crash. Way too low. Of course you're depression. depression. depression. Sorry. I do get between 10 and 13,000 steps a day, by the way. Just naturally. Just naturally. Just naturally. So that's very low. You're going to lie. You're eating. You're eating. You're eating. Everybody would crash. It's amazing you weren't crashing just from that. And much less the workouts. You slap on workouts on top of that.

And are you Do you know what you're eating now? Uh any ideas? Yes. So, right now I'm at 1750 calories and then um I'm working again with a nutritionist, but I think she believed me now that I'm a little more active than she thought I was. Um and um but I my protein is set at like 120 right now. So, I don't know if that's enough. And and Okay. And you're now tell me a little bit about uh the workout situation. Is it a home gym?

Do you have to go to a gym? What does it what does that look like? So, I prefer working out at home because I do have a home gym. Okay. Um, so it's just very practical and I'm more likely to work out at home. Wonderful. Good. Wonderful. Good. Wonderful. Good. Grade eight, dude. Now, tell me about your day. Uh, I bought the grade eight, by the way. So, I do have it. Perfect. Okay. Perfect. Okay. Perfect. Okay. So, now tell me about your day. Uh, what does your workday look like?

What do what grade do you teach? And what time do you wake up? What does that all look like? So, I teach third grade right now and I come in to work at 7:00 a.m. I'm home by about 4, but I come home to prepare dinner um and just take care of some things around the house. I am a mom. I have well I have one 13-year-old. Um and then in the evenings, like after dinner, I'm pretty energyless. So, that's been my struggle. And then it's either I go to sleep earlier and wake up early, like at 5:00 a.m.

to work out, or I figure out how to have energy in the evenings to work out. And honestly, that's been like my biggest struggle. Okay. So, uh, all day long you're working with, how old are third year old uh third graders? What are they? Eight, seven, seven, seven, eight, and nine. Okay. So, a bunch of eight, nine year olds. And then you got a teenager at home. I have one, too. So, I know what that's like. that's like. that's like. Uh, and you're eating, 1750 calories.

Uh, so Uh, so Uh, so yeah. yeah. yeah. Are you is this a nutritionist you're paying monthly? paying monthly? paying monthly? Yes. Yes. Yes. Okay. May can I make a suggestion? Sure. Sure. Sure. Okay. I would you like to work with one of our coaches? Because I mean Absolutely. Because 1750 calories is also too low. And now how do I know that? How do I know that? know that? know that? You feel you you feel no energy at the end of the day. Yeah. and and and working out, you're probably like, "Oh my god, I got to fit this other thing in and I don't have the energy to do it and I'm tired." I'm tired." I'm tired." That tells me your energy is too low.

You're an active person. We need you're an active person. 1750 calories would be the lowest that would put you after a reverse diet. Yeah. Yeah. Yeah. Wow. Wow. Wow. We need to know that we need to build you into the body that you want, not cut you into the body. It's already too low. So much better. Yeah. It's already too low. So phase one would look like this with one of our coaches. A reverse diet. You're probably going to follow a 15 maps 15 or maps grade eight style program.

And here's what we're looking for. How's your energy? How's your strength? How's your mood? You're like, man, I feel good and I'm getting stronger, but I'm not losing any weight. I don't care right now. I want you to feel good and let's get stronger. And we're going to do that for a little while. We're going to do that for a little while. We're going to stay in a season of feel good. I want you to be like Bianca energy. amazing, uh, creative. I look forward to my workouts.

I got energy for my family. And then when we reverse diet you to a point where like, cool, we got some runway and you're feeling great. Now, let's do a cut. cut. cut. Yeah. Yeah. Yeah. And then what the cut's going to feel like is you're losing body fat, but you still feel good. Yeah. And you you'll be higher calories than what you're at now. That's that's that's that's be awesome. be awesome. be awesome. That's where we need to go. That's where you need to go.

And then two suggestions around the workout. Uh, and you could take either approach based off of who you are. Um, you know, S is the guy who gets up at 5:00 in the morning and works works out before he goes to the gym. I cannot do that. It's just I mean, I of course I can, right? I'm s But go to bed early. Yeah. Just that's not my thing. Now, I also remember when I was having to commute and drive all the way back over to uh my place over in Marina and I would uh h like I get home, it's like 4 4:30 and it's like right get right before that.

It's getting ready for dinner, play with my son, do my thing. And so what I found I had to do was like literally as soon as I pulled up to the driveway, I was like, I go do my two two exercises. And so my suggestion would be to you instead of like waiting till you kind of get home and you take off before you prep for dinner. Yeah. Before you prep dinner and you kind of wind down and then think you're going to go in the garage and go get a workout.

I'd be like, as soon as I get home, I'm going home, as soon as I get home, I'm going to just get those two exercises in. If you're doing a maps 15 or the one exercise in if you're doing grade eight, get it done right then and there and then allow yourself to wind down for the night. That would be my suggestion. If you do the later one, if you go earlier like S, then just like you said, you said, you said, there really is no wrong answer.

But but here's what's going to happen with a good reverse diet. You'll have energy for either one. Yeah. Yeah. Yeah. Cuz right now, what you're probably juggling is I got to wake up early and I'm going to be tired. Or I got to do it after work and I'm tired. And and so how would it feel to have energy in the morning and energy at night? Right now you can do your workout. Now we can build some muscle. Now we can speed up your metabolism. how we can make your body encourage your body to burn more calories on its own.

That sets us up for the cut later on. But I'm going to I would want you in a season of feel good, of energy, of getting stronger, and then later we'll we'll worry about the cut cuz right now you're not in a position to cut. All you're going to do is fry yourself. You said something that was like such an important thing that you said. I feel like my central nervous system is fried. Yeah. Yeah. Yeah. Yes. Yes. Yes. Cuz you got a lot of stimulus coming at you all the time.

Yeah, your calories are low and you're actually walking and moving a lot. It's just not enough. You're That's a spot-on assessment. It is fried. That's That's a lot. That's a lot to be taking in to be moving all day long and then also try and pile on exercise and to only be eating that. That's low. Yeah. And I got to tell you, if you work with a coach or nutritionist that you feel like you have to convince that [snorts] you need to eat more, they're probably not good.

Wow. Okay. Yeah. That's pretty eye opening. I I do feel like one workout and then it's like I'm depleted after. It's not even about being sore. I'm just depleted the next day. Yeah. No, no, you should not feel like that after a workout. You should feel energized. Yeah. Yeah. Yeah. So, Wow. And and you're lifting weights. And the primary focus when we're lifting weights is to build muscle. You will not build muscle on 1,700 calories, moving 10,000 steps and feeling like that. There's just you won't you also all you're really doing is moving.

And so, it's like you're just moving more. all that work that you're putting into the weights is not giving you the return you deserve for it. That we have to feed the body in order for you to build the muscle from it. And so that's the focus like Sal. So the next like 6 months I'm thinking we're slowly inching those calories up. We're focused on getting stronger. That's all I stronger, feel better, sleep better, more energy. That's all we're thinking about for the next 6 months.

And then we go the other way. And then watch watch the weight come down and you and you feel good while it's happening. And then it's easier to keep off because your metabolism is faster. You feel good. Uh cuz right now at that point, yeah, right now it feels like you're hitting a wall because you are you're you're running straight into a wall. So, uh and by the way, that what our coaches will also do is because they're also trained with exercise, not just nutrition, nutrition, nutrition, is they'll be able to take MAPS, you know, uh 15, maps grade 8, and they'll turn it into MAPS.

So, it's going to be very individualized for you. Yeah. Yeah. Yeah. Yeah. That'd be awesome. Okay. I'm going to have somebody reach out to you. Uh, and I'm we're we're probably looking at six to nine months uh of of a process to get us all the way through. through. through. Yeah, that sounds great. Anything that will help me feel better is great. You got it. All right, Bianca. You got it. Thanks, Bianca. All right. All right. Thank you guys. Bye. Bye. Bye. Bye. I can't believe um the nutritionist put her on that low of calories.

calories. calories. A nutritionist. A nutritionist. A nutritionist. 1400. Yeah. A nutritionist though. 1400. Nutritionist will go as low as completely different. completely different. completely different. They'll go as low as 1,200. Yeah. That's the that's their guideline. Here's what it is. Hi, I want to lose weight. Okay, cool. We'll cut your calories. calories. calories. That's the thing is cut calories. Yeah, we'll cut your calories. And and the person's like, I don't feel energy. I don't don't don't And even if I'm telling you I'm going to be strength training.

Yep. Yep. Yep. Wow. Wow. Wow. Yep. Oh, but I don't feel good. I have no energy. I've fried or whatever. Wow. Yeah. Okay, we'll go up to 200. Yeah. No. No. It's too low, dude. It's too low. Of course, you feel like Here's the deal. If you're in a cut and you and you can't do your day and you can't do a single workout properly, properly, properly, you're not eating enough or you have a nutrient deficiency. It's one of the you're not recovering. Yeah. No, she she's moving like crazy.

She's trying to work out. She's not a high stress job with kids all day long. Has a kid she has come home to. She's not tiny and petite either. That her her body type needs more calories than where it's at. The combination of all that way under eating for where she's at. No wonder she feels like she can't be consistent. Our next caller is Alyssa from Michigan. from Michigan. from Michigan. Hi, Alyssa. Hi, Alyssa. Hi, Alyssa. How you doing, Alyssa? How you doing? Good to see you again.

Welcome back. Welcome back. Welcome back. Yeah. Oh, you remember? Yeah, I remember. You were like the machine. You worked out all the time. Cut your cat. We had to We kind of reverse dieted you, right? Cut down on some of the exercise and stuff. Yes. Yeah. So, I'll read the email I sent in April. Tell us. Tell us. Tell us. Um, so in our prior call, you guys suggested I cut back my training as well, up my calories in order to regain my period. Since that call, I did exactly that, following mass 15, which you gave me thankfully, and focusing on walking 10,000 steps a day, no running.

About a week or two after our call, I did have a doctor's appointment regarding my period. They agreed that my period loss is most likely due to mental and physical stress. However, worried that at that point, it had been over 4 months since my last period. They were adamant that I go back on birth control since it had already proven to work for me. As you know, I was not still am not the biggest fan of it, but I put my feelings aside and have had one normal period since then.

I'm about to have my second one in like 5 days, maybe. Um, thanks to my first call with you, I have felt incredibly better, lowering my training and eating more. I have gained about 5 lbs and focus on my strength in the gym. I'm hoping the birth control is a temporary fix. And after some more time taking the right steps, I will naturally have periods again. Um, I do have a question though. Will I ever be able to get back to what I was doing previously, running about 25 miles a week and training in the gym 3 to four times a week since my period is taken care of?

care of? care of? Yeah. So, remind me remind me of the desired outcome of the running 25 miles a week. Are you training for something or you just like to run for 25 miles? It just uh felt good. It was fun for me. I like sweating. So, a couple things. Um, can we dive into that a little bit? Yeah, there's I there's very Let's I'm going to make it a general question. Can anybody run 25 miles a week and lift weights three days a week long term and and and be okay with that and feel good with that and not get burnt out?

burnt out? burnt out? No, not really. That's a lot. Yeah, that's a lot. Could you do it for like a season like you're training for something? Perhaps. [clears throat] Could you always do that? Probably not. Uh, unless you were like that was your life. Like you you you you slept, you took naps, all you did was eat and train and relax in between workouts and that's just super unreasonable. Those are responsibilities. I I also want to dive into I I I also want to dive into I feel good.

No, you don't. Like you mean temporary in the moment when you finish the run and you get the cortisol spike and the I just completed that big run. Like is that what you mean? Because all the other [ __ ] the rest of your day you don't feel good. You don't feel better. You don't have a normal period. It's not. So when we when we train a client, one of the first things that we have to do is deconstruct that and help them attach uh like what working out properly, feeding their body properly, what it results in and connect the dots.

So many times with a client like you, I'd have to like now that we're feeding more be like, "Hey, how do you feel?" And you'd be like, "Oh, I I feel all right. I feel better." I'm like, "Well, how are you sleeping?" You're like, "Oh, well, I am sleeping better." And I'm like, "Well, how's your energy throughout work?" "Well, yeah, actually I do have good energy throughout the work and I do feel strong." I said, and I so we have to like help you connect the dots to when you take care of your body, all these other markers that make you feel good.

But what happens is a lot of times we're addicted to this one thing, this cortisol spike or this feeling of completion or what some people it's punishing themselves for an hour, whatever it is, but they've attached that I feel really good with that. It's like do you really though in that moment you might but then the other 23 hours a day your body does not feel good but you're not you're so disconnected from all those other things and you're focused on that one thing and so I have to help my client reconnect to all the other things that makes them feel good when they take care of themselves.

What you're describing with 3 4 days a week of strength training plus 25 miles a week would be elite athlete. This is a professional. This is all they do and it's for a season. So I've trained people like this and they did not do this all the time. It was like for a block of time and then there was a recovery period and it was very dedicated. dedicated. dedicated. Yeah, it was a sport and everything was perfect and even then the strength training was not three to four days a week.

Yeah. With 25 miles of running, it was one day a week of strength training strength training strength training uh with the people that I uh that I worked with. But okay, remind me of what you do besides working out and all that stuff. Were you in school? Like what are you doing in in life? What's going on? Yeah, so I'm an intern like right now. I'm at my job three days a week like eight hours. It's It's a desk job, so I just sit. But every morning on these days, three days a week, I wake up and walk on the treadmill 30 minutes.

I used to run. So, are you Yeah. No, you're doing great. I'm in school as well, studying construction. construction. construction. Um, my other two days I really just, you know, do whatever I want. Try to see my friends or friends or friends or good walks. good walks. good walks. Alyssa, would you would your friends and family say that you're an overachiever? Maybe in terms of exercise. Yeah. So, you you might just like the feeling of accomplishment and the fact that I could do hard things, right?

Which I totally get. Y uh but yeah, that's a lot, hun. Uh long term, what running and strength training looks like for most people, uh is if you want to run a lot, let's say 15 miles a week, uh then strength training is about one day a week. If you want to combine the two, it could be 20 miles one week, then the next week it's just strength training. So you alternate something like that with good nutrition. Okay. Yeah, I've heard you talk about that the flipping off.

flipping off. flipping off. Exactly. And then and then as far as the birth control is concerned, um you I would talk to your doctor or find a hormone specialist and say, "Look, my goal is to not have to take this. What do I need to do? What can we do?" And and I I'm okay with giving it some time. Uh because I agree with you. I think four months without a period. I mean, I've worked with clients who didn't have a period for two years, three years, four years.

four years. four years. So, um, it takes a little time. I mean, I had one I remember I had one client, she didn't have a period for years. We did the reverse diet, the whole deal, and I think she got her per it was like six, seven months later, and then she ended up getting pregnant. So, it could take a little while, especially if you if you were on it for so long. Um, so you can definitely work with them, and uh, I'm hopeful for that, especially cuz you're young.

But with exercise, I mean, you can ramp it up, but 25 miles a week with three to four days a week, like that's not going to that's never going to be a regular thing. That just doesn't happen. happen. happen. Sorry. Sorry. Sorry. Yeah. Yeah. Yeah. No, I understand. Does that make you sad? Yeah, Yeah, Yeah, a little bit. I just I don't know. I did feel like I could take over the world when I was doing all of this. Yeah. Until your body. Until your body gave you the middle finger.

finger. finger. Can you do what if you did running one week and strength training the other week? Would that be Yeah, I've never done that. I would like I mean yeah I could try it if you it's a great approach. It's a really great approach for people who like both. like both. like both. Yeah. Yeah. Yeah. So I've already had a few people now call in and explain their experience doing that and they've gotten better at the running and the strength training. Yeah. Yeah. Yeah. By doing both.

You stronger, more resilient, you get recovery, you know, it's it's just a better approach, you know, long term for that. that. that. Yeah. Yeah. Yeah. You could even try that now. I think if you're bumping your calories. Where are calories at again? Where we at right now? right now? right now? Well, previously in our first call, I was probably like 1,900 to 21,100. Now I'm probably eating like 2,800 sometimes. sometimes. sometimes. I mean, I still have days where I eat probably 4,000 calories. Like I just [clears throat] [clears throat] [clears throat] I don't know, maybe I'm going to make pasta or something.

Yeah. If you want to try if you want to try running and strength training, you could slowly ramp up your running, but it would be uh every other week. So it' be running one week. So, when you do your workout, it's a run and then the next week it would be strength training and then see how you feel. Can we back up though and just kind of celebrate some of the really positive stuff that's happened right now? Um, 60 days you've gone from like uh 1,900 21,100 calories to 2,800 plus calories.

You only put 5 lbs on. We reduced the volume of training, strength training, and reduced your running. And that's crazy. that's crazy. that's crazy. Yeah. Yeah. Yeah. Do you feel strong? Do you feel stronger in your lifts? Yeah. I so like maybe months ago when I was running a lot and everything, I was like I I had been able to bench press I think my one rep max was 165 think my one rep max was 165 for one and then I was able to do 135 for two like my the running totally decreased that and now I can do 135 for six for three sets of six.

Wow. So Wow. So Wow. So that's really strong, right Alissa? You know that's a really strong bench press. Yeah, you you are strong. You are doing great. Uh 5 lbs on the scale 60 days reducing all that volume and intensity and increasing those cal like uh you are on a perfect path right now. Yeah. Yeah. Yeah. I I don't want to mess I I don't want to mess with and honestly the big gauge for me would be like let's just continue down this path and let's focus on getting off the birth control because I think that's in your future.

I think feeding yourself like this, training at this volume, uh, the way you are, just let's get strong. Yeah. And and keep doing what you're doing right now. If we could tip you into the strong, uh, side of things a little bit more, you know, eventually, uh, you know, it's going to benefit your body a lot more. I don't know if that's interest. Yeah. Like some kind of like strong pursuit as I know like, you know, it's an accomplishment thing that's kind of driving you with this this running.

Uh, you know, if you could kind of redirect that a bit for a while. I I was 15 strong or 15 powerlifting. Powerlift. Have you ever done a Have you ever tried be awesome? You ever tried powerlifting style training? training? training? No, I have. My brother actually did powerlifting. He's in high school and so that was like my first time even seeing it. But I think it's cool. I would I think I'd enjoy it. You would be really good at it. I bet you could be competitive.

Just so you know, a female who could bench press 135 for six is exceptionally strong. A fe a female that can bench 135 for one is really strong. So, you're strong and you have a lot of potential then. Got a whole new flex there for sure for you. you. you. You want to try that? I I I mean I I have thought about competing. I mean, I don't know much about it, but I always think if I'm going to compete like I want to win. Yeah.

Well, and I would love and we would we would all love to see you compete in that. That would be that would serve you and your body. Your body would do a lot better with that. that. that. Let's do let's do 15 powerlift. I'll have Doug send it over to you. Um, and then stay on this course and I'd love to hear back from you again. I think you're doing phenomenal. doing I think you're doing phenomenal. I'd be uh competing. That would be rad. I think you I think you'd win.

I mean Yeah. I want to hear you. I Yeah. I want to hear you. I want to hear your numbers after you go through 15 powerlift. I just want to hear where you're at. Yeah. You want to get back on in a few months? months? months? Sure. Thank you for this challenge. And it's not like running focus. Totally. Let's go. Let's go. Great. Change. 15 powerlift. And let's see those lifts. I want to I want to check back in with you. Oh man. Okay. Thank you.

This is so exciting. I I really have to thank you guys. You've changed my whole body and like my brain. I really thank you. You're doing great. Awesome. Yeah. I can't wait to check back in with you. Making a lot of progress for sure. Thank you. You give great advice. You're like dads to me. So Oh, thank you. All right, Elissa. We'll see you soon. All right. All right. All right. Thank you so much. All right. All right. All right. Good job, Justin. Justin nailed it.

He he he sensed the competitive that's what she likes. she likes. she likes. She's got the spirit. And as soon as we told her, you know, pushed her in a competitive direction that was better. Her face lit up like really good job picking that up. Yeah. But Yeah. But Yeah. But yeah. No, that she's going to do great. I'll tell you what's frustrating that she's young and after 4 months of no period, doctor's like, "Birth control." control." control." Yeah. Why? Yeah. Why? Yeah. Why? I know.

I know. I know. Especially since Especially since Especially since you got to give it time, dude. Especially since they recognized that it was a stress thing, undereating type of deal. And then we've got her eating more. more. more. I don't understand it. There may be more stuff that we don't know. So, I want to be very careful. But if this is all of the information, if it really was that the doctor's like, "It was stress and overtraining and they're like, "But, you know, 4 months without a period, let's throw in birth control." Like, I don't know if that's a good idea.

No, no, No, no, No, no, no, dude. Not this. It sucks, too, because I bet you she's she was right around the corner from that coming back. Dude, it could take a while. Yeah. Yeah. Yeah. 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. 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, but I don't know how important. Yeah. I also did I knew what was important and but I also