This Food Item IS NOT As Healthy as You Think | Mind Pump 2811

Key Takeaway

Your relationship with food determines long-term diet success more than any meal plan. Most people judge food only by taste and timing—ignoring how it affects energy, digestion, and performance. Start examining why you eat certain foods at certain times. That dinner you loved last night? Crack some eggs over it for breakfast. The mental barriers around 'breakfast foods' are just marketing—not nutrition.

Episode Overview

This episode tackles the hidden problems with common 'health foods' like fruit smoothies and explores how marketing has shaped our relationship with food. The hosts discuss why fruit smoothies are terrible for weight loss (despite being marketed as healthy), how breakfast food categories are arbitrary, and why developing a complete relationship with food—considering energy, digestion, and performance, not just taste—is the key to sustainable healthy eating.

Full Transcript

Transcript of This Food Item IS NOT As Healthy as You Think | Mind Pump 2811 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

If you have a fruit smoothie every morning for breakfast, it's probably going to make you fat. It's one of the worst things you can have. It's not a health food. We're going to talk about Let's go. Let's go. Let's go. Oh, that is a hot thing. Milkshake is I don't know if I agree with that. A fruit smoothie. Well, I mean, do I get to put protein powder in it? Sure. Sure. Sure. See, here's the thing. I'll tell you why I'm bringing this up. Okay. I mean, that Jamba Juice for sure.

Yeah. Yeah. Yeah. I remember. Do you guys remember? Hey, I know we all had to go through this when it was new. Like I remember going and getting a peanut butter smoothie, a Jamba Juice almost every postworkout and then I remember when they actually started to put the the nutrition books in there and then read like Yeah. Yeah. Yeah. Of course it didn't stop me. Ice cream in it. Did you put ice cream in this? in this? in this? I didn't even know. Well, I'll tell you why so 180 grams of sugar in one shot.

So here's why this came up. I was watching a show, okay? okay? okay? And the guy is in the morning. He's he's being depicted as like he's not a health and fitness guy, but he's he's obviously concerned about his health. He's a he's a health consscious person. And like a lot of people, he's has his breakfast in his hand and it's a cup, a clear cup, and it's a fruit smoothie. And a lot of people have been led to believe that this is like a wonderful health food.

Now, I I want to be clear, fruit is not bad for you, but if you blend the hell out of it up and you add it all, first off, you can have way more fruit as a smoothie than you would ever eat. Yeah. Number two, when you blend it up, you've changed it. So now the glycemic index goes through the roof. So whatever, however slowly you digest it through eating it, you've blended it up and you've now made it essentially not the same. I know it's not like a a soda, but you've essentially made it a sugar bomb.

Um, and it's typically very high calorie. Even if you add protein, you've got yourself this kind of really high calorie, low satiety producing um glycemic index bomb that you're going to have and you think it's a health food quick. Yeah. I mean, you're kind of bypassing that whole process your body has of like slowly digesting it and releasing it and timing wise so it just like immediately hits your bloodstream. Well, this juicers are really bad. There you go. Because if you the amount of like the amount of apples and like that you need to like make a like a cup of juice or like whatever fruit you're using in there uh is a is a lot.

So that really concentrate like a juicer. A blended smoothie though like uh if if it's predominantly like almond milk or water and then you know and then like a fruit a piece of fruit in there or like who does that? I mean like I mean I uh a spinach, blueberry, banana smooth protein smoothie would be a very common smoothie I would do. So uh but I mean to your point uh I think everybody should at least one time in their life weigh the bananas they eat because uh the what what is considered a large banana in like the nutrition guide books are not the large bananas you get at the grocery store.

So just the way it hits you, you know, when you blend food up, uh you you change its, uh surface, um the surface of it to the total volume, making it very quickly absorbing. And so, uh you know, if I ate an apple, it has a different impact on me than if I blended an apple, uh and drank it, has a different impact on my blood sugar. Not to mention the amount of fruit that you can consume in a short period of time through a smoothie.

But that's not the danger. Here's the real danger is is that people think it's a health food. Like this is a healthy far better option. better option. better option. Here's where I'll defend what you're saying, I think, is because I definitely think I actually think it's a great option for somebody who's trying to build or bulk like you're not you can't get enough calories. Sure. calories. Sure. calories. Sure. Because uh the other the other point uh to your argument is that you have that and now you digest it really quick and then you're hungry again in like an hour or two.

That's why I think it's terrible for for for So yeah, exactly. So So to your your point that I can get behind that, like if you're if you're doing a smoothie for breakfast and your goal is weight loss, I do agree that's a bad strategy. I think uh if you were at maintenance and you're happy with where your weight is at and it it works for your lifestyle, totally fine. But if your goal was weight loss and so I guess maybe that's how I would have would have positioned I like how you positioned it though.

But I I I would have said something like it's different. encouraging me to get people's attention out trying to approach. I do. I like it. I appreciate that. I say I I appreciate that cuz it made me think about it like, okay, well, I mean, I totally think I I do that all the time. And I've had clients, but you're right. I would never tell a weight loss client client client who's trying to lose body fat, you should blend a fruit smoothie up in the morning.

morning. morning. There's better options is really there's way there's way better options. Way better options. And one of the travesties with our diet uh is this myth or this belief uh or these beliefs around breakfast in particular. So we've been convinced uh that we should have no time for breakfast. So it's always this rush. So that's number one. Muffins aren't cake. That's right. Number two, because of that breakfast foods or foods we would label as breakfast foods in the context of I need it to be quick are all terrible.

started with breakfast cereals, then you got bagels and muffins and, you know, pastries. And then the health side is like, oh, here, this is healthy. Blend up a bunch of fruit. Uh, and if you add protein, it's fine. Well, no. If you're trying to lose body fat, first of all, it's going to produce very little satiety. little satiety. little satiety. It's great for bulking, not good for losing body fat. Be hungry. Be hungry. Be hungry. You're going to get many people, not everybody, but you could test this with a a a a uh, you know, blood sugar regulator.

you're going to get a spike in blood sugar that you wouldn't normally get, especially if you ate the fruit and ate the protein uh from a whole food source. It would be very different. Why don't you want or why are we avoiding these these sharp rises in blood sugar? We can make the metabolic argument it's not good for your body, could cause insulin resistance, blah blah blah. I'm not even going there. Sharp rises and drops in blood sugar just they just tend to encourage not great behaviors.

You tend to feel not so good later. appetite starts starts to spike. Um, it it doesn't it doesn't bode well for long-term behaviors around eating in a way that's appropriate, especially for fat loss. fat loss. fat loss. You know what? I'm I don't subscribe to this. There's not a lot of great options for breakfast, for high protein anymore. So, I'm traveling. I was traveling this last weekend, right? And uh I went and stayed at a cabin with my my cousin and was kind of at the mercy of whatever she she was the one cooking for the weekend.

And so, okay, it is what it is. Now she's health conscious. So she you my cousin Stephanie who you right love her. So uh she made for dinner the first night that we were there these like healthy ground turkey enchilada dish you know so it was it still enchiladas but it's like a healthier version and stuff like that and made with ground turkey and this like lactoseree cheese and it was it was really good. was it was really good. Um and then she made a hu there was tons of us so tons of bulk and so there was leftovers leftovers leftovers man.

Four eggs cracked over that in the morning. So amazing. Yeah. I most d I'm trying to think the last time I had a dinner where it's like cracking a couple eggs over it in the morning time reheated is not amazing. I think it's so good. It is. I It's just not what someone would consider a like breakfast. It's Well, exactly. It's just we That's all marketing though. We've been marketed to so well that breakfast is this waffle pancake which is cake. Cake and cereal for breakfast is like what staples and then just eggs.

And we know that one or two eggs is not a lot of protein, but it's like you you crack four eggs over the top of a dinner dish for the night before and you got a really high really good tasting and makes me feel like I'm eating breakfast. Even to add to that, eggs, right? We think of it as for breakfast. Why can't you eat eggs for dinner or for lunch? Like it's so funny how we put foods in these weird categories. And so then people are like, "Oh, you want me to eat like some chicken and some rice for breakfast?

That's not breakfast. Why not? Why isn't it breakfast? Yeah, eat it in the morning. And so that's my point with this is that the fruit smoothie has been uh so strongly sold as this healthy option in the morning and most people who are doing it are not doing it for bulking. Most people who are doing it are like, "Okay, I want to lose weight. I want to get healthy." And it's not going to be a great option for you. It's not going to help. You know what, S?

You're making me think now. Okay. So, how how much of that the fact that that is a a fruit smoothie for breakfast is more wild uh wildly exa or more popular than uh cracking a couple eggs over dinner is and I wonder if it's because so much of what has been sold to us pancakes, waffles, cereal, pop-tarts as like the breakfast or donuts, right? These are what people eat for so high sugar that seems more like and because of the high sugar in the fruit cuz what is it that makes you go that that thing that you love for dinner you don't love for breakfast.

Yeah. Yeah. Yeah. Think about that for a second. Because of the time of the day that that's that's all cravings and habit [ __ ] that has nothing to do even with what you like or not like cuz you liked it at 8 or 6 p.m. It's all marketing. It goes back to even the um the food pyramid, you know? It's like it it's in that category of like we got all the whole grains and balanced meal, you know, breakfast. It's all freaking carbs. It's like re recondition yourself to start eating the stuff that you already love for dinner.

By the way, you know what this points to and this is a great um conversation is it points to the complexity around our relationship around food. We don't we're not even aware aware aware of half of these things. You know, if I if if I gave you a glass of orange juice with dinner, you'd be like, "Ew." Yeah. Yeah. Yeah. Breakfast. Oh yeah. Glass of orange juice works. juice works. juice works. I gave you turkey stuffing, you know, you're only eating it one day. That's right.

A year. That's right. So, so, and this is a good thing to examine with yourself. Uh because it also goes further than that, right? There's foods that you tend to navigate towards uh when you're stressed out or when you're upset or when you're happy. Uh you know, a good example, by the way, I think pizza did a great job of marketing themselves as a breakfast food. It's just cold. Oh, yeah. People have cold slice of pizza in the morning because it was left over from the night before and that even became a thing.

But it's a really good thing to examine with your diet because oftentimes with not this isn't the big thing that's holding you back, but it's part of it is like why can't I eat these foods at different times? What are my beliefs around food? What's my relationship like with certain meals to where when I think of breakfast because that's one of the most challenging meals for clients. Wouldn't you guys agree? Oh yeah. Oh yeah. Oh yeah. It's always breakfast, right? That's the most challenging one. And that and and the big challenge around it is exactly this.

It's like what's a breakfast food? Yeah. Yeah. Yeah. And oh, and I don't have any time. Fit it in that category. My favorite one is I'm rushed in the morning. morning. morning. We also have a brand new maps bundle for the month. the month. the month. Maps Symmetry, Maps Prime, and the Advanced Training Techniques Guide. All of that is over 50% off. 147 gets you all of it. Go to mapsarch.com. Here comes the show. All right, real quick. If you love us like we love you, why not show up by rocking one of our shirts, hats, mugs, or training gear over at mypumpstore.com.

I'm talking right now. Hit pause. Head on over to mypumpstore.com. That's it. Enjoy the rest of the show. Uh, scrambling eggs takes a grand total of 8 minutes if that. if that. if that. Maybe Maybe Maybe if that. if that. if that. But it's weird that we're like convinced that it's like, no, no, I got I have to eat while I'm running out. By the time this is what this is why it's said such BS that the the the thing the enchilada or the chicken and rice or the ground beef and rice whatever you had for dinner thing.

By the time you and to make this easy too by the way I don't know if people do this or not but I make the big we make the big dinner and then I when I'm cleaning the kitchen I'm portioning it out in Tupperware. So fast. fast. fast. So it's already set. I literally throw it in my glass thing in the in the microwave. I hit 230. I crack the eggs over. By the time that thing is done microwaving, the eggs are ready to get thrown on top of that.

It is not is not is not long at all. So that that idea, you know, a hack for somebody who can't wrap their brain around doing this or with a with a client, what I would do, this is another way I love to use this tool. You fast somebody for 24 to 48 hours and then they're you start to realize and then their first meal they get to have is is the breakfast dinner, you know, is the is the eggs over. Yeah. name that whatever it is, watch how good that tastes when you haven't had something for that long.

And it's like you need to recondition that or change that relationship with food. There you go. That's how you start doing that is and if it that's so hard for you to to wrap your brain around. And then after you've you've conditioned yourself, which I've done been doing this long enough now, like I actually crave that. Like that sounds so much better than a bowl of cereal or waffles or pancake pancakes do for breakfast is having so having one of those dinners with some eggs cracked over the top.

I'm just thinking of so many things are like toast like when would you eat toast aside from breakfast? Yeah. When would you have just a slice of toast with butter? And I mean it's it's really good thing to think about and understand because I think the key I know this the key to long-term success with diet uh is changing relationship to food. That's really what it boils down to. That's all this is. Cuz when you have a a first off, you have to have a complete relationship with food.

What I mean by that is if you grew up in a modern society, which if you're listening to this podcast, the odds are you did. Your relationship with food is very narrow likely. It's it's likely this really narrow relationship where it really boils down to is it the right time to eat this food and is it palatable? That's it. It's really about it. That's how you judge what you need to eat for the most part is am I going to enjoy eating this thing. You don't have a complete relationship like how does this affect my digestion or athletic performance or energy.

You don't have a complete relationship with it. And I know this because I've trained so many people that when I would have people start paying attention, they started to realize that certain foods that they ate all the time made them feel crummy. Yeah. Like I didn't even realize that the energy crash I had was because I had a bagel every morning. Once I took that out, I felt better. It's really I so one of my family members is doing this with diet and uh she has eliminated a lot of things out of her diet and then recently had an oat milk latte from Starbucks and she texted us and she's like this kills my stomach.

She's like I didn't realize I always had stomach issues and it was probably this thing I had every day. I just had to take it out for 30 days before I I I realized it. But once you have a complete relationship here's the selling point now I'm going to sell to everybody. As your relationship with food becomes more complete, it gets easier to eat healthy. Way easier. Way easier. Way easier. It's It's not like this struggle all the time because you have this better relationship with it.

I mean, I I think it's just I think it's hilarious that something that you admit that you like at 6 p.m. at night, you don't at at 7:00. Like that is should make you want to inspect that relationship. It's relationship. It's relationship. It's like like like that's strange. It's not It's not like I'm asking you to eat something that you don't like. I'm like, all I'm saying is the thing that you ate at 7:00 that you love to eat, throw four eggs over it in the morning time and it's lifechanging.

And it's just like and then just do that for a while, recondition like how you what you eat in the morning like that and holy [ __ ] look at this. And it's like it's so timesaving cuz you're you're already making dinner is the one that I I feel like most people, not everybody, but most people consistently make, right? make, right? make, right? Yeah. If they're going to cook anything. If you're going to cook Yeah. If you're going to cook because you I mean obviously there's people out there like I don't cook anything.

I get that too. But But But but the one meal you like but yeah the one meal you cook dinner. Okay. So stop cooking just for dinner and start double the recipe. Like double or triple the recipe and then while you're cleaning the kitchen up, which we all do, we have to do section it off in the the cup of rice, the 6 to8 ounces of meat in your Tupperware. Put it in the fridge. And then in the morning when you get up and you're in such a hurry, take the 2 minutes 30 seconds to put in the microwave and throw the four eggs on.

And then And then And then it's so it's so funny. I was just having this conversation uh something like along those lines with my wife cuz I did uh I grilled a bunch of chicken thighs yesterday. So I did like meal prep sometimes. I make a bunch of chicken thighs so I have a bunch of ready meals that I can have, you know, when I come to work or whatever. And so she's putting them in in Tupper Wars for me and she's like, "You're going to eat the same thing like don't you get sick of this?" I said, "No." No.

I said, first off, it it I like the taste. It's not bad. It's not like as good as like pizza or something like that, but it's not bad, but it makes me feel good to eat this way. So, I enjoy eating it. Now, it's not the only thing I eat. Uh I don't just eat these meals cuz she makes dinner, so I have something different for dinner. Uh sometimes I'll have something different for breakfast, but it's my relationship with it is it's enjoyable because it doesn't taste bad, but I like the way it makes me feel.

that I was just came back from LA for a podcast circuit and I'm very aware I've I've been doing this uh for Mind Pump for a while now where I go and I'll fly somewhere and do like three or four shows in a day which requires a lot of energy not physical energy but you have to be mentally sharp and you go from one place to another get on you got to do your thing and you know so I'm really really conscious of how I feel mentally I'm very aware of which foods uh I should eat when I'm doing that and it typically looks like lower carb carb, higher protein, and I'll have some fiber.

So, breakfast, normally what I would have, let's say steak, eggs, and potatoes. I'll have just some steak and some berries. And then for lunch, it's going to be like some kind of vegetable and some kind of protein. I don't normally eat like that regularly, but I know I feel more mentally sharp to be able to do four shows from 8:00 a.m. to, you know, 3:00 p.m. Yeah. And so, I'm just aware. And so, what does this mean? When I eat it, do I hate it? No.

I enjoy it because I know what it's going to produce. So, the relationship with it is fine. doesn't bother me. Yeah. You know, I mean, I actually prefer it. I think it's great. I also think, too, uh I mean, you can't you you don't do dairy, right? right? right? But the the dishes that I'm I'm giving examples of, too, throw some cheese on. Throw some cheese on. One to two ounces of cheese on top of that, too. I mean, is you could throw that on anything is amazing.

I do. And let me tell you, uh 1 to 2 ounces of cheese on on a dish like that is not what's keeping you fat or not fat. No. Like that. You're talking about a couple hundred calories in in the morning time over a healthy dish. That that's not the difference of you being in shape or not shape. So it doesn't have to be so it doesn't have to be dry chicken breast and white rice and pouring eggs. Like no, I'm I'm got cheese and salsa and like yo, it's it's salsa is another good one.

Yeah, it's amazing. All right, I got to bring this All right, I got to bring this up. I can't hold it in any longer, Justin, because you're going to die, bro, over this. Remember how I brought up how um they've uh killer whales have been observed been observed been observed putting dead salmon on their heads and mocking the salmon and it's like a style. It's like they're showing off their new style. Did you know chimps are being observed putting blades of grass up their butt? What?

What? What? Yeah, definitely. Yeah, definitely. Yeah, definitely. What? What? What? They'll walk around and they'll have long blades of grass sticking out of their butt. And to the best of the scientist's ability, they're like, "This I think it's a style or or they ate something that or they ate something that made their butt itch instead of trying to No, they they they're literally this is like a a phenomena that's been well observed. It's not like shaking it around. No, you got to see the pictures, dude.

Let's see if Doug can find some of these pictures. They're walking around. It's like long grades of the long blades of brass. Wildlife. It's nonfunctional and pointless. A fashion trend of sticky. You got to find the pictures of it, though, because I was I was cracking up. There you go. Yeah. See, Yeah. See, Yeah. See, grassy grassy grassy butt. butt. butt. Yeah, look at that guy on the left. They're so They're so hot right now. Look at that, dude. But you know what it makes me think of, too?

Like, we laugh at that. We think they're so ridiculous. Like, come on. Everything we wear is ridiculous. ridiculous. ridiculous. I was going to say this is them mimicking us. They see like women walking around skirts. They're like, "This is their version." Or super long, you know, super high heels that hurt your feet or whatever. Wow. Wow. Wow. The first chimp to do that was the cool. Nice little accessory. And then everybody decided he's the trend setter. Look, look at look how much grass he has up his butt.

Hey, look at Dave, dude. He's got he's got something something shiny over here. As As As soon as the female chimps were attracted to it, all the other dudes were like, "That is so weird." I know. I know. I know. Is it possible there's some sort of uh nutrient that's in the grass that is getting absorbed? getting absorbed? getting absorbed? I don't think. Or was this like a prank and they're like, you know, like farting it over one of them or something and then it just I mean, did you go down the I mean, did you go down the rabbit hole read some theories or they just go It literally trend the best.

That's it. It's it's some kind of I mean as soon as Doug I mean as soon as Doug Googled it that was the first thing that came up was trend was fashion. One of them was like it just accidentally like you know was trying to like wipe or something and stuck it in there and it was just walking around. They're like They're like They're like oh man there's a on to something 12-year-old chimp named Juma who started it all it all it all in 2023. in 2023.

in 2023. The origin. Yeah dude. Oh it's like this is a new Yeah. Hey you got those. And so once Juma did it. So once Juma did it, five five other chimps did the same thing within a few weeks. Wow. Wow. Wow. What? Yeah. What? Yeah. What? Yeah. Didn't they just like grab one and do that blade thing? Juma Juma is a trends setter, dude. Yeah. Jumas. Yeah. Jumas. Yeah. Jumas. You got you got them Jumas, dude. You got Jumas going on, dude. And I thought weird.

weird. weird. Speaking of like Revelations and stuff. So I'm in LA, right? I got to share this because it's just, you know, for the aging dudes. For the aging dudes listening right now. So, I'm in the hotel and in the hotel room, the bathroom has your mirror, but then it has one of those side mirrors that kind of unfolds, kind of folds out, the little mirror. Yeah. Yeah. Yeah. And I wake up, you know, do my thing, take a shower. I'm trying to like get my hair to look, you know, halfway decent, whatever.

whatever. whatever. So, I use the little mirror and I go like this. I see my head, bro, from this angle right here. Bro, I think every Hey, the hair loss is really fast. I think every every it's every man that went bald has that story that one time that I know that the the like like No, you were never in denial that you were fitting. I was never in denial, but there was the there's a there's there's a very clear moment in time and I remember when mine was.

is it was when we were shooting content early days out in the front and uh Rachel still work for us and I think her and Drew were behind the camera back then and she's doing cuts, you know, and then she'd come over and she'd be like and between cuts I was down on my phone working and that was when we had all them soft lights up there bright lights and so so she's like you know what do you think of this edit? She's going through and then you see me put my head down and look and I'm like yeah yeah what's happening?

Nobody told me it was like that bad, you know? It's like I knew of course I knew like but I didn't know like that like and I was just that was it. I l next day I sh I was shaved off, dude. And then I never looked back. I was like, "Well, so I'm like I'm not as brave as you are." So I was telling my wife cuz my wife's been slowly like encouraging me like, "Cut your hair shorter. Like let's slowly transition." So I I text her.

I'm like, "Babe, I'm like it's really bad." She's like, "It's not I'm" I'm like, "Honey, you're short. You don't see the top." Like like you know cuz you see me from here. here. here. That's how I feel Katrina was Katrina's like oh it's fine. I'm like you don't see the top. Yeah. You don't see the angle. angle. angle. Yeah. So, so she's she's like, "This is what you're going to do." She goes, "Uh, when Vicki cuts your hair." So, so today it's shorter. it's shorter. it's shorter.

Every week, get it a little shorter. A little shorter. And then eventually you'll be all the way down. Interesting strategy. I'm not against it. I think it's interesting. I'm more it's I think it's interesting. I'm more of a rip the band-aid off guy. So, you got like the crew cut going now. Cuz I'm trying to think if I like I'm looking at it right now and I'm like if I grew mine back out, I think I might be like like like Would it be like this?

Well, who knows, though. It's been a while. You know what I'm saying? So I I like because I was I was already committed before that. Yeah. Yeah. You're thin enough now where I was I was that was enough for me. That was that the white light hitting like the experience you just had was enough for me to go like but I also you know cuz uh and you'll see watch when you get all these messages these messages these messages cuz there's a bunch of dudes. Yeah.

Yeah. Well, yeah. I I mean I as a kid we I shaved my head intentionally like all the time. So did I. Oh, you did? Okay. Oh, okay. So then it shouldn't be a big deal for you either. Yeah. That's how I feel like if you honestly if we weren't on camera all the time I wouldn't care less. I'd just shave it. But I just I'm waiting for the comments. You know what I mean? Like, oh, he shaved his head. Where'd it go? You know, You know, You know, maybe become a beanie guy.

A beanie guy. You're not really a hat guy. No, you guys have good hat faces. I don't. The beak thing. Justin is Justin is the one that makes me the most angry. He has this gorgeous hair and he wears a hat all the time. It's like disrespectful. disrespectful. disrespectful. It's like disrespectful to guys that don't have hair. To see a guy wear a ball cap all the time. you, bro. I Dude, it's just not my thing, man. Yeah, whatever it is. Whatever, bro. Disrespectful. Disrespectful. Disrespectful.

Yeah. Yeah. Yeah. Sorry. Sorry. Sorry. You know, back in the day, bald heads were uh prized and would Yes. I love that you could always back up. Yes. And men used to shave their heads in different cultures. He never brought this up when I was when I was bald. I think that was because of syphilis. Soon as he's Hey, soon as he starts going bald, he starts fighting. Yeah. He comes out with the science to support why this makes him a superior man. See that? See that?

See that? That was syphilis and they got wigs as a result. result. result. Oh, yeah. Oh, yeah. Oh, yeah. Well, no, that there's other Is that how the is that how the wig thing started? thing started? thing started? Yeah. Yeah. Powdered wigs. They all had syphilis. Yeah. syphilis. Yeah. syphilis. Yeah. Wow. I didn't know. Like I know in Japanese culture, men would shave the top. I know that uh for a long time, not not recent, but a while ago, if you were gray or especially balding, it was considered uh like wisdom, you know, you were considered more wise.

more wise. more wise. That's gray. I know that about bald. No, really. It was It was You had to have the really long, you know. know. know. No, not that. Yeah. Whatever, dude. Mustachio. Are you Are you searching for us, Doug? us, Doug? us, Doug? Yeah. So, in Egypt, apparently, it was a big thing. Bald heads. Yeah, there you go. That's a long time ago, though. Egypt things have changed. Ule Brener look whatever dude. whatever dude. whatever dude. Well no fact check simplest thing I want to hear that oh yeah no I know I'm on point across various cultures shaving the hidden racist history of hair loss.

Huh? Huh? Huh? Racist racist history. The hidden racist history. Come on bro. Everything's racist. That's so stupid. so stupid. so stupid. Racist. Racist. Racist. See right there in some What's that symbol of wisdom? Historically in some context baldness was associated with maturity wisdom and nurturing. And it was treated with neutrality in art rather than as a flaw. Yeah. just got powdered wigs and syphilis. syphilis. syphilis. Well, I feel like the wisdom Well, I feel like the wisdom part is that because it's just like if you like like for example, Doug with his all his hair and his good looks could pass as a very young man still.

Yeah. Yeah. Yeah. There when you're bald, there's no passing as a like I soon as I became like fully bald, I never got carted again. again. again. Really? Really? Really? Yeah. Never. Wow. Yeah. Yeah. Once that happened, it was just like it's not that like athletic, you know? There's no like pull off. Maybe he's 17. No, he's like he's for sure of age. We can see the top shelves or something. Yeah. See, look at that. Powdered wigs were heavily associated with the syphilis epidemic that plagued Europe starting.

I knew that. Thank you. Thank you. Thank you. Wow. Popular, fashionable, a necessary way to conceal the symptoms of the disease. disease. disease. Yeah. Yeah. Yeah. Which included patchy hair loss. This is like the big white ones like the judges and judges and judges and powdered wigs. That's what those are called called called too. What do you mean by that? What do you mean? They they would have a wig and I don't know if it was human hair or horseair. I think it was horsehair and they would powder them with white powder to make them white.

Mhm. Mhm. Mhm. So they're called powdered wigs. Oh, so those aren't those would be colored normally with because horseair they would use horsehair. horsehair. horsehair. No kidding. Yeah. I didn't know that. And they'd be braided or whatever. Have you ever seen pictures of like Parliament, English Parliament, and they'll wear them? I mean, I feel like I've seen that, but I didn't know that. I didn't realize they were powders. Yeah. Yeah. Yeah. I had no idea. Really weird that men were into that. You know what's weird though?

If you had syphilis, you were just screwed. Huh? How did it go away back then? It didn't. I don't think it went away. Yeah, you like suffered through it until it like took you out. What does it say? Yeah. So, the wigs were made out of human hair, horse hair, and goat hair. Depending on how rich you were, I suppose. I suppose. I suppose. Yeah. Goat hair was was like cheap and horse hair probably yak hair. Yak hair. I don't know. And then they and then they put powder all over.

It doesn't look like you had powder all over it. It looked like they look like they're white. Yeah. Yeah. But that's that's cuz they were paintings. They didn't have your pictures, but it was it was powder. I guess that's a good point. Yeah. Yeah. Yeah. You want to know what's a weird trend that they did in Japan? I think it's Japan. Uh the women would blacken their teeth. Did you guys? Oh, yeah. That's true. Why? Why? Why? With like charcoal or what? I don't know what they would use, but cuz you'll still see old paintings.

They use charcoal to brush your teeth back in the day. No, no, no. This was like they would stain their teeth black and this is like wealthy women would do this. That is weird, dude. Like I I just picture it and I'm like that will look dysfunctional. dysfunctional. dysfunctional. Yeah. No. You can see old Japanese paintings with these. What? What? What was the theory on? I don't know exactly. So, other than to signal wealth, right? What was was was it? Was a jack. Okay. So, here we go.

It was called How do you say that, Doug? Oh, guro. Oh, guro. Oh, guro. Okay. It was a Japanese cosmetic custom primarily practiced from the Han. That's a long time. It was practiced for so from 794 to 8. Wow. 1868 periods were women and some men dyed their teeth black using a solution of iron fillings and vinegar. It signified beauty, maturity, marital status, and social status. Also acting as a dental sealant to prevent tooth decay. Wow. Huh. Isn't it? Look at that. And uh you'll see pictures of or paintings.

I've never heard of that. Black teeth, though. Yeah. Yeah. Yeah. That doesn't look that good. Yeah. See, look. See right there? Wow. Wow. Wow. Looks like you don't have teeth. Yeah. Yeah. Yeah. Dude, people we've been People are weird, dude. So, blades of grass up your butt. It's not that big of a I apparently it's uh you know part for the course. That's kind of that's fascinating. I had no idea. Where did you come you come across that one? I read it a long time ago.

Japanese culture to me has always been very interesting. That's what Doug and I have talked about this before. Did you know that one Doug? I'd heard it before. Yeah. Oh, so you did? Okay. So Doug and I have talked about this before cuz when we started Maps, which we still haven't done, we said there was a number. We said once we hit this number, we're going to go to [ __ ] We never did. We never went to Japan. But I've always wanted I'm sure you passed that number way past.

past. past. Oh, yeah. A long time ago. Do you remember? Do you guys remember what the number was? Yeah, I do. I'll tell you off air. Oh no. Oh yeah. Yeah. Yeah. We passed it of course month two. No. No. When we launched. That's hilarious. That's hilarious. That's hilarious. Yeah. But it but I'm still waiting. No. I want Japan has always been an interesting culture to me because I did judo. Uh I find it fascinating. I love the culture. I love how polite uh they are watch.

are watch. are watch. I love the uh I think the food is interesting. I've always wanted to go to sumo match. I want to go to judo. You know know know you've done you. Did you you know the sumo match when they come over here is really cool. I know it's obviously not, you know, there or whatever like that, but it's that was like really cool. Sumo wrestlers over there are like a sumo match over here. Yeah, that's cool. Major celebrities, huh? They're major celebrities over there and I think they have like a big celebration.

We turned 40 if I'm not mistaken. It's like a huge birthday. It's like crazy to watch the amount of food they can consume. Yeah. In one sitting. Yeah. Yeah. Yeah. Really? Where'd you see that? see that? see that? I've seen the videos. I don't know. Yeah, that's a lot. That's awesome. Thanks a lot. What does it say about us every time we we we do this all the time? you know that you you and Doug started maybe it's your fault. Well, there are there's been a lot of milestones that we said we were going to do a thing.

Oh, we just bypass a Yeah, I don't think we've ever followed through. through. through. I don't think I've written any of these down. down. down. I think some of them are good to skip. Well, there's a couple I'm glad we didn't go any further. Yeah, there's a couple crazy ones. We won't talk about it. Maybe that's probably why we didn't do those those two those. But there's been a lot there's been a lot of other ones beside that like of traveling somewhere or buy this thing or do a like we've we've set a lot of milestones and we've I don't think we've done any of them.

None of them. So what does that say? We're busy. We're busy. We're busy. I think we're just we just keep going, keep moving. keep moving. keep moving. Yeah. A trip to Japan would take We'd have to go for at least two weeks. That's why That's why That's why I think 10 days you can do a lot. 10 days. See? Have you done that? I have. You've done Singapore. Long long time ago. You know, there's one of us in here that would stop the Japanese trip because it takes too long away from the business.

Okay. Okay. Okay. Pretty sure everybody else would be okay with that. with that. with that. I think we could work 10 days out. Yeah. Yeah. Yeah. There's one of us. One of us has a problem. Every time I take a day off, this guy, hey, speaking of eating a lot, dude, I had to go up a size in Vori pants. Oh, bro. So, are you up to XXL's now? No, the pants. Pants. So, I I wear the double XL. double XL. double XL. Not these. Not these.

The um uh Which ones are the ones that look like slacks? Is that Is that what you're wearing? Meta. Meta. That's what I'm wearing. Love Meta. I usually wear 34 and it fits my waist, but um my wife's been making fun of me cuz they're too tight around my legs. my legs. my legs. Yeah. Yeah. Yeah. So, I went and got 36s. So, we'll see how they legs are a little tight before instead of shut get smaller. get smaller. get smaller. So, that cardio is really uh coming into Yes.

How's those cardio weeks going? It's only Hey, I just started it, you guys. Give it some time. This is This is this week again, right? Yeah. So, last week, so I'll just be straight up. So, this is just it's it's a obviously a struggle. It's a small step forward for me, but there's, you know, on the cardio weeks, I'll still touch the weights a tiny bit because you still haven't done that. that. that. Just a tiny bit, just a tiny bit. Jessica, dude, come on. This guy, shame him way more.

No, no, no, no. Listen, uh, you got like ankle weights. No, I'll do like a couple No, I'll do like a couple sets and hilarious. I know. I know. Okay. It sucks. But anyway, uh I'm I'm just uh just cardio. Just cardio. And then the other week is just uh strength training. It's actually making the strength train weeks really enjoyable cuz I miss it. And I don't not like walking on the treadmill. I love listening to books. Really enjoy listening to books. Well, the part to me that's interesting to me is that you allow yourself to still do this little thing where it's just like why not just rip the band-aid all the way off?

Um, I'm not I mean, wouldn't that wouldn't that be the part that sounds so logical? I know. I know. But I mean, like that would wouldn't that be what you would at least uh least uh least uh coach someone to do? No, no, no, no. I know you I'll just keep But I mean like uh so how do you how do you do this? So when I I I set goals whether nutrition, exercise goals, whatever. Like, so in my in my head and and I'm just curious to how you frame it for yourself.

Like it's not a successful weekend or week until I've done that. Until I've proven I can just do cardio, no weight, nothing like that. Do you say that to yourself or are you more like like this is I'm easing my way into this training? That's a good job. And like so is this like how do you what's the self-t talk self-t talk self-t talk through that process? I want I want to be able to uh do it in a way. I'm not listen here's I'm trying I'm I'm taking small steps because I think if I take too big which is actually still a big step for me.

Okay. So well obviously well obviously well obviously just doing a few sets uh you know a few times a week. Has it been scaling down though? Way down because on the weeks I do cardio I'll do maybe for the whole week a grand total of six sets. That's that's not even one workout for me. That's like a quarter of a workout normally. So, it's still a big scale down and it's early. I'm early in it. it. it. Okay. Okay. Okay. So, I'm just taking it one little step at a time because um I think I know this about myself.

If I go too far, far, far, I'll I'll revert back and bounce back. So, I mean, so so again, so is that like the the goal? Like, okay, I'm I'm still progressing. Next week, maybe I'll try even less sets or no sets. Like, are you saying that to yourself? Yeah. What I'm trying what I'm doing is I'm actually uh uh really starting to enjoy the weeks that I don't lift that much and just listen to a book. And so I think the more I do that, the more I enjoy it, then the less I should be able to do is what I think.

But we'll see, dude. We'll see. It's a It's a son of a gun, man. It's a It's a Everybody has their thing. This is mine. This is mine, dude. Yeah. No, Yeah. No, Yeah. No, it's really making me I'll tell you what, dude. It makes me so empathetic to when we have callers who have challenges around nutrition and workouts. It's like, man, I get it, dude. It's it's a weird strange Everybody has their thing. Some people it's, you know, things that like real obvious alcohol, drugs, whatever.

Uh, you know, fitness is a good thing. So, it could be even harder to tackle because it's a it's supposed to be a good thing, right? Yeah. It's like a work addiction. Work is a good thing. What do you mean I should? Yeah. Yeah. Yeah. So, but I totally get it. So when I talk to people, I'm like, "All right." Um, and I I've been coaching people like this for a long time, but we'll take one little step at a time because you push too hard, either yourself or someone else, you just go the opposite.

the opposite. the opposite. Now, do you uh do you consider this um connected also with the nutrition piece? Are you are you handling those separately? Are you trying to handle those at the same time? Like, oh, you know, diet has never been a huge big thing. I don't I'm not stuff so I'm not stuffing myself. So I'm not like trying to eat a ton of food. I just have a high appetite. So that's not an issue. That's not going to be a problem uh for me.

It's the workout. The the big thing is the workout. It's the lifting. You know, I got to go lift. I got to get a pump. Okay. So you're not trying to like, you know what, I need to really also probably cut back on some calories, too. No, I mean I not really that's not really a big thing for me. It's it's the workouts for sure. I could change the diet all day long. You know what'll happen if I change the diet? I'll just try to get shredded.

Well, I mean, I almost feel like if you don't, you're you're just going to keep because this break, I don't think, is going to revert in any less muscle at all. I think you're going to just get more muscle if you keep your eating the way it's eating. You're eating right now and you scale back on that. You're just getting getting getting Well, here's the deal. If I do this to try to get smaller, it's not going to work. I have to I have to do this to to break the cycle and enjoy it.

And then the side effect will probably be less muscle. But if I'm trying to force this result, uh I I could could could That's where I don't That's where I don't agree. I think you're gonna Well, it's I think you're gonna build more muscle. I mean, okay. So, it's like somebody uh who's like, um I really want to um you know, I really want to get in shape and what do we you know, I'm really concerned about the way I look and we just say, "Look, just just try to chase performance and then let's see how you look." look." look." Yeah.

Yeah. Yeah. So, if I just go and and try to kind of break the cycle, break the addiction a little bit, break the connection. Yeah. Then however I look is however I look. But if I'm like I'm going to make myself lose muscle, you know how easily I could twist that into getting shredded, shredded, shredded, then it becomes a like I'm going to get down to 4% body fat type of thing. Yeah. So, and I know myself. Yeah. It's interesting. I know. Pain in the butt.

Well, we have uh today's a big day, too. I get uh I get Karen's DEXA scan since we started. So, yeah. Today. So, I'm really interested. What's your What's your What do you think? think? think? You know, You know, You know, her calories, she's increased them quite a bit. a bit. a bit. Oh, yeah. A lot. So, this is what's this is what will um I wish that I was out there with her right now because I'd want to communicate to her and so she'll get to listen to this afterwards no matter what is no matter what the results are, I'm I'm already happy with where we're at.

So, I'm I'm I'm praying that they come back and they don't alarm her in any way, right? because um no matter what I I knew I wanted to to go here and uh cuz and and last week was a tough week uh heading into this week and you know one of the things that we you know we saw a new number on the scale again we that we've never seen and one of the things I I let her know I said hey just so you know um you know we're heading the DEXA I actually had already before when we first started this I had a number in my head I wanted to push you all the way up to and you're still under that and So, and she was like, "Oh, wow.

Really?" And I'm like, "Yeah." I said, "So, you're doing great." Like, you're you're she's inspiring me, dude. Yeah. She's she's been very courageous. I you know, I've been so, you know, impressed with all the things that she's juggling right now, too. We have a she does a lot for the business and she's got a lot of stuff going on and and you know moving all the way across the country to be over here and then to also be doing this is just like she's very strong very very strong and tough and we have not I anticipated a lot more um hard conversations that we would have to have and kind of setbacks and like okay like let's get back on the horse type of she's been like whatever I tell her she's she's she's and I've really and I've continued like I just keep challenging her, challenging her and I keep waiting for her to like have that kind of like okay it's okay let's we'll go go but she's been she's been she's been she looks so healthy too she looks so good very fit very healthy she looks so good right now and everybody keeps coming up and telling me I'm like you should tell her that cuz I don't know if you guys are telling her that cuz I think so too she doesn't need to hear that I'm trying not to say anything about her appearance cuz I know other people are and I don't want to add more focus on you know how she looks but I see that she's strong she's strong she's strong that's you know it's and she's inspiring me that's what I'm communicating to her because really uh she was one of the you know there's a lot of things that have inspired me but to see her do that is like okay I got to tackle this.

I got to tackle this. Yeah. Yeah. Yeah. Yeah. So I'm so I'm curious. So my my my guess is I mean I um you know I I hope we we put on a solid four maybe five pounds of muscle you know would be really nice. nice. nice. How long? How long? How long? Uh it's been what what would you what would you say our last? I mean I'll know when I see the dates but I don't know. 45 days. Um, that sounds about right. Sounds about right.

Right. It sounds we're we're around there. Man, that'd be great. Yeah. Yeah, I think uh I think so. I mean, you got to know right away that there's I mean, you jumped the calories we've jumped. Uh there's a lot of water going on right now, right? So, with with this actual scale, um but yeah, I I think I think we could have put four pounds of muscle on by. I mean, she's hit PR after PR after PR and so so and and you know, so this is good to talk about because you know what if it didn't come back that what if it doesn't come back?

We've only put one pound of muscle on or something. something. something. She still has to go this direction. Right. Exactly. And we talk about this on the show a lot too cuz it it comes in these weird waves like sometimes uh it's then all of a sudden two weeks will go by and she'll put on four or five pounds. It's not like you add like this perfect there's this perfect mathematical equation of like being a calorie surplus per pound every 3 days or whatever it is.

Yeah. Yeah. And and she but we know we're doing the right things cuz she's hitting PR. She's strong in her workouts. She's like muscle bellies are getting filled out. Like all is good. But I hope for the sake uh for the the the psychological part as she's going building and doing this that she gets to see great results. Did she get her hormones uh tested? I I would be surprised uh if her hormones didn't just get more optimized from feeding herself. feeding herself. feeding herself. You know what?

I'll ask her the last time she did blood work. We didn't do blood work together. Um, so, but that God, I wish I uh because hormones are so strongly affected by uh if you're constantly trying to eat minimal or you know in in a deficit that'll make your hormones not look look look well even without seeing the blood work. I think that's a testament to why we're hitting PRs and everything right there. For sure. For sure. For sure. You know what I'm saying? That's part of it.

Yeah. So part of it is like you ain't going to build a bunch of m get really strong and have your hormone profile get worse. It almost always is getting better. getting better. getting better. Which again back to circling back like what could happen is we don't see as much muscle as I would have liked of which would would mean that the scale is going to read higher body fat percentage and things like that that would would normally spin somebody out. And why I'm saying is like that still wouldn't even spin me out as a coach.

It's that these things are starting to organize and get better. And the the even more positive results could end up piling on down the road. Which just highlights again how this happens to people sometimes where they can get really discouraged is like, you know, you're doing the work, you're putting it in, your your body's just starting to get healthy, and then you go test again to see where you're at, and then you don't see the results that you want, and you're like, oh, f this. It's not working.

It's like, no, you were just starting to really. And so I and this is really common with especially my my female clients that I I've trained before is like, you know, we first have to really feed that body and and get healthy and then it'll start doing the things you want, i.e. burning body fat, building muscle, all Yeah. It gets becomes easier. And so, so, so, uh, you know, don't bail just because your first test isn't amazing or whatever like that. But I I I feel pretty good.

But I think we're going to I mean from what I what I see from way she looks and the her what I'm seeing her do PR-wise and she's doing it right now the Dexa. Yeah. Yeah. Yeah. So we'll find out. Yeah. Literally. Yeah. Literally. Yeah. Literally. Yeah. We'll know. You should do a story about it. Yeah. I mean Well, we'll see. Like we'll No matter what, we'll obviously I'll talk about it and and I'm sure she'll talk about it. But uh I'm I'm excited to see what kind of progress.

Speaking of hard work, Justin, I know you did something this weekend. What did you So what was that picture? You missed you missed the whole detail. Yeah. Well, I'm so I'm trying to list my house and um there's some things that I just uh was coerced into uh doing so that way too we could kind of maximize the potential and I could like you know get more profit out of this and and do some of the work myself. Uh so what are you doing dude? So so you know whenever you get your septic inspected you need to dig it out.

Oh, I don't know. So, Okay. So, he doesn't know any of this stuff. Yeah. I'm gonna educate you here. Okay. That's where the poo goes, right? Yeah. The poo poo goes in the tanks. Okay. Um, so there's lids and then a lot like mine had like one was like 6t down, the other was like 4 foot. And the thing is is is you based this off of a plan which is like drawn up. It was like handdrawn. You can go to like city records, all this kind of stuff, and we're trying to find like better plans for this.

And like there's literally just like a handdrawn like here's a box like arbitrary box here. There's no like um measurements to go off of based off of like where the house is in proximity to the drainage to this. So you're like a treasure hunt. Is that a treasure hunt is exactly what did you did you flip that in your head like that to make it pop? I didn't even think about that. about that. about that. I didn't think of treasure hunt was not didn't didn't didn't like you have a crappy map.

We got to go find the treasure, dude. Yeah, X marks a spot. spot. spot. I bet I bet somebody wishes that they I bet he wishes that someone would have framed it that way for him. Like let's have some fun with this kid. And I'm like my whole thing before I even got started, I'm like these these these guys like obviously they're deferring because they charge like premiums to come dig. And I was like that's absurd how much money they're trying to charge to just dig this out.

I'm like fine, you know, fine, we'll do it. Uh, and now I know why they charge like premiums like because it's you you don't know like and and I'm like they have to have some kind of like hack or whatever and I'm trying to like ask around. Nobody's helped me out. So we the first day we're just digging, you know, we're like, "Okay, based off of this." I'm like trying to you just start digging start digging and then I look I'm like a smart contractor would probably have like written like on the house somewhere like you know directionally like this distance away like or you know like so I was looking on you know the post that was like holding up our our deck and I'm like I saw some numbers on there.

I'm like, "Oh, maybe this is it, you guys." And like we're going off of this theory. And it led us nowhere, you know, absolutely nowhere. And like I'll show you pics, but like we literally started in one place, had to go all the way over here, here, here, combined both of it, went deeper. Like I have there's layers. Um I hit all kinds of different like piping just shovels, bro. Oh my god. It's in our group thread. Have you seen our group thread? I saw the picture.

So we don't So here's the thing. like it this was all low tech like everything cuz I can't fit heavy machinery in my backyard. There's like no real like access point like I would love to had like cats, you know, I could have rented and and and you know dug it out and had fun with it. Uh but no, so I was doing that. I literally felt like chain gain and we were like we were digging. I had like a little like headlamp on and and we were digging till it was like 8:00 at night the first day and I was like just completely beat.

Uh, and it's weird, dude. Like I have this weird whenever my body gets like overworked, I switches into this like adrenaline response. And so I woke up just like energized, crazy, get back after it. We're digging again. And we have to then now we have to get rid of these like huge redwood stumps. And so I'm like, well, I have a guy I know that was like a friend of mine. He's uh he actually works at the wood shop. He teaches wood shop at the local high school and also used to be a lumberjack.

And I'm like, "Well, this guy can help me out, you know." And so it it, you know, costs a bunch of thousands of dollars to get rid of all this stuff. And he's like, "Ah, dude, just give me a couple hundred bucks." I'm like, "Dude, Rad, come on." He comes down, he has this huge um chainsaw that was like from me to you, like like blade wise. And I'm helping him kind of like move these huge rounds uh and lift it. And we're like up uh substantial height, you know, like 10 12 feet up.

And we're just we're sawing these like like hundreds of pounds rounds. And I'm trying to chuck it um so it doesn't roll all the way down the hill and like go into my my neighbor's like house. So we're trying to stabilize it and and anyways, like it was just it was madness. It was crazy like the work we were doing. And like I ended up like losing uh control of one of them and it like went over the side and actually smashed my fence and like broke the fence.

So now I got to fix the fence. Um and so we we anyway he left. He had to go and so I had to get rid of these rounds. So the only thing I have was like a I had a mall like an axe mall. I don't have like a working chainsaw. I borrowed from my dad and I'm trying to like get through it and it he gives me one that's just like totally shot and I'm like trying to look how to fix it. I'm like the kids are like really involved digging and chopping and like moving and like hauling and so it the the benefit of all of this stuff and it just I could go on and on but it was like it was just mad crazy hard grueling work.

I haven't done that in like I can't tell you how long it's been. Uh, and it just reminds you like, oh my god, this is like where I started. And then I just knew like I can't like sustain this. Like this is unsustainable, you know? And and the kids have never done anything that hard. So they were like, "Yeah." Like they're getting like amped about it. Take their shirts off. They're like, you know, hitting as hard as they can, getting nowhere, you know? Dad, look what I did.

LIKE, YEAH, BUDDY. YEAH. Every now and they get one. And actually Ethan, he's got a little more mass. So he was like, you know, getting through and ever was getting frustrated cuz he's I'm like, "Dude, you're you're shredded. You don't have mass yet. You know, that's it's going to be different. Trust me." But he was doing a great job digging and and uh Did you find it? So we found one lid. We didn't find the other one. Uh so that's still, you know, up in the air.

Uh I have like four rounds left. We split like uh 12 rounds or so. Bro, can I just say what a good friend you are? Because you didn't ask Adam, I or Doug to help you. I know better, dude. I know better. You know what I mean? I'd be like, "Oh, I got to go help Justin." But you didn't. You know what I mean? What a nice guy. Dude, the worst part is I go like I borrow things from people and it's just been the same process.

Like I should just bought it. Like I end up getting like faulty things and then it like it takes away from like daylight. Like daylight is is the the currency. Like I needed more. I need one more day to really complete and finish. So, we're going to have to delay the pictures cuz the my backyard looks like a war zone, dude. It's just sawdust. Like, you guys would have died, dude. I was like stabilizing and my friend was cutting and like so because it's such a big saw like the amount of volume of of uh sawdust was just bukcocking my just like just it was insane, dude.

I was so dirty and just like just and I loved it, dude. I this weird part of me I just loved it and back there. You're sadistic, bro. Yeah, but now I'm, you know, now I'm like, "Oh my god, I'm so exhausted." I would have How much money did you save? Yeah. 10 grand. Yeah. Yeah. Yeah. It better be, it better be under the 2030 range. 2030 range. 2030 range. Oh, you think 2030? I think so. No, dude. Come on. Okay. So, Okay. So, Okay. So, I saw the work, but there's like probably 10 for just the removal of these huge trees.

That's fair. That's fair. That's fair. Uh, and then it's at least five to six for like the digging part. Uh so yeah, you're right. It's probably less than I was hoping but worth it worth it worth it for the lesson to give I again I'm reframing this reframing this reframing this I have to reframe this like this is I wanted them to you know I'm look always looking for an opportunity for them having 100% having two boys even even I would probably consider something like this just for that have two teenage boys this is a good lesson I don't want to do this I could afford to go pay someone to do this but I'm going to go do this because it's a I think I could see my I would do that I And I I kind of did that as I was going cuz I was like very tempted to just like call some people.

I'm just like, "Dude, we we need some reinforcement." And then if I didn't have or if I like if I had to do that like right now cuz my boy's too little to do that stuff like that. I would call you guys and I'd tell you, listen, this thing's going to cost me this much. I need you guys' help to come over here cuz then I know S would just cut a check. So fast. So fast. How much? How much is it? I'd be like, "Hey, I love you, bro.

I love you. I'll pay for it." Yeah. Exactly. So that's how if you were smart you would have framed you been like hey guys trying to save about 10 grand I got yeah like I really need your help you know I never ask you anything like that so then salad would feel hella guilty they asked him he's like hey bro I tell you what you know what I I'll just just tell me how much it is I'm going to pay so 100% that's the move oh my god that's brutal dude you bet you were sore were sore were sore so sore uh but then I got up and I sprung it was so weird dude I I can't even like explain it completely cuz it was just like I I have this bolt of energy.

Even right now I'm like very energetic. I wish I think it's all going to go away real quick. quick. quick. This is where I wish you wore like aura rings and things like that cuz it'd be kind of cool to like see one what you burned doing. I bet it's crazy how hard you slept because of that. I mean you felt it. felt it. felt it. I think that's why cuz I slept slept deep and hard. Yeah. Deep and hard. hard. hard. And and that's the other thing too.

It's like you always make like I do have two modes, you know, and like I really like hard [ __ ] work. Like I want to do something really hard otherwise I'm like eh like you know the maintenance stuff is like so unmotivating. unmotivating. unmotivating. I'm you know part you know I've been on this like sleep journey thing. Uh part of my theory on like I know the sleep routine all the stuff like that. I the why I think it's become because it was it never felt like it was that important to me before and we've you know we've kind of gone back and forth is that just because we were young and resilient.

I also think there's another layer to that and Justin's touching on it right now that that that the amount that I used to physically exhaust my body even like a good hard workout today is still nothing compared to what it was in my mid20s or even like Yeah. Like Yeah. Like Yeah. Like I would not only train hard, I was moving heavy stuff all day long like you even like you just and being in the sun. Yeah, physically exhausted myself exhausted myself exhausted myself on a more regular basis.

And I think that has a lot to do cuz I've already connected already like man, I got to do at least that 8 10,000 steps and I need to get that good hard workout in to even think I'm going to get close to decent sleep if I don't do that. And so I think a lot has to be with like like that's part of why I'm not and is is tough to get it. And I bet you if I did something like that with you, I would be just, you know, you know what messes me up is planes.

Planes. If I'm on a plane, even for an hour, oh, I just feel like crap. I don't know why, but what's his name? Scott. When we talked to Scott, he said, I guess the oxygen concentration on the planes is really low. And so, he explained that. But I don't know, man. know, man. know, man. I mean, I I hold I am still right now. Last night, I couldn't even get my aura ring off because of how much water I was holding from flying. When I when I fly, I definitely get all and that's how I can tell is my ring.

Did you Did you try the compression socks? Where's your compression socks? Hey Doug, I got to ask you. You did you were the first one out of us to do the appointment with uh Vita Bella. Oh, you did yours? Yeah. Yeah. Yeah. How'd it go? It went well. Yeah. I mean, I spoke to the uh medical professional and um basically I was just getting some of the things I already had. Yeah. Yeah. Yeah. And uh that was on I think the 19th is when I had that.

So the reviews are coming in from from people who are going through them and uh they're all good reviews like super good service. So was it fast, easy? It was super fast. So I of course I kind of knew what I needed and wanted. I already had my labs and so it was 19th which was a Thursday and everything was shipped out right afterwards and arrived on Tuesday. on Tuesday. on Tuesday. Wow. Wow. Wow. That wow. That wow. That wow. By the way, that's a nice change.

By the time this goes live, California should be all set now. Oh Oh Oh yeah. So you can go to mpormones.com and get set up and then you'll be able to do California. California. California. Yeah. So So California that I mean and by the way like he had to move you know heaven and earth to try and get get all the good get through all the red tape of California. I mean this is why obviously he did before but did it just because of our show and because we have such a large center base in California.

So just for people to know what's the what is it monthly? It's likeund uh is it 29 147 139 it's 139 includes that includes your testosterone whether you're a man or a woman so your testosterone replacement or in clomophene or B12 shots um and then if you prepay for the year you save you save you save 10% 10% 10% 10% and then they'll give you your first lab panel for up there and even if you if you don't do the prepay for the year so you prepay you save that money even if you just go to the monthly their blood panels are only 89 bucks That's it.

it. it. Yeah. And if you have already done blood panels within the last 6 months, they can use those, right? So, right? So, right? So, you don't have to do new. No. Yeah. Super super super nice. Doug, are we going to get you on testosterone finally or you just keep sticking? sticking? sticking? I mean, I don't see a reason to do it unless you convince. That's true. You don't You're not curious about what 205 Doug looks like? I'm curious for sure. I mean, I I think I would love it, you know, but again, I'm also not wanting to interrupt my own production.

He's got like he's got like high TRT natural levels. Now, have you told yourself um if and like let's say in the next 8 years it were to dip down, would you then? Yeah, totally consider for sure. So, he go down to half and he'd have high testosterone. testosterone. testosterone. I know. That's what I mean though. What if it cuz you know you've monitored now consistently for a long time. Half half would make if he went down half he would feel like lower. He would feel it.

Yeah. I don't I don't know. I mean, last blood test was at like 1,600 and This is total, dude. And uh and my I can't remember what my free was too, right? My free was good, too. Yeah, that was my big concern. I was really working to get my free up. Yeah. Yeah. Yeah. Um and so as of now, I I do feel good. Uh I mean, I'm not getting as jacked maybe as I potentially could if I was taking taking taking Are you just horny all the time with that much testosterone?

Do you really want to know? No, I can only imagine. That took a turn. Remember that time? Remember for his birthday? birthday? birthday? Everyone's talking nice things about Doug. Doug. Doug. He's such a great lover. His girlfriend. Everyone said such nice things about Doug. He's a great man. He's a good father. It gets to her. She's like, he's a great lover. Okay. Okay. Okay. Could be worse things, I guess. Exactly. Worse things. I mean, if you're a dude, I mean, that's kind of not the bad thing for you get around you.

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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 Charles from New Jersey. Jersey. Jersey. I'm glad to be on here. I um I really appreciate all you guys do. I know you guys hear that all the time, but you know, there was kind of a screenshot of like in 2022, I was like in the throws of active addiction and alcoholism and uh and and God came and Jesus came and saved me out of that.

And ever since then, my life has just gone in the right direction. And I appreciate you guys having Rock Recovery on and stuff like that because it ties together like this faith fellowship type of vibe that you guys have which I think separates you from you know any other you know podcast out there that that that speaks about fitness. So I really appreciate that. appreciate that. appreciate that. Thanks. Thanks. Thanks. That's awesome. That's awesome. That's awesome. How can we help you brother? Awesome. So um so right now so I'm working out with uh he's actually the pastor of my uh of my church of my church.

We work out at my house in the mornings. I have a little gym set up. I have a squat rack. I have a It's all Olympic like proper gear, a dip bar. Um anyway, so we're doing You gave me strong last time I was on, so I really appreciate that. So, we do strong in the winter time to bulk and then we do um anabolic in the fall and then we do aesthetic in the spring into the summer. Okay. Okay. Okay. So, my so my question is like where do I go to kind of fill in that gap between the three?

Like there's kind of look at looking at it like almost quarterly like knock out run this program, run this program. Which one should I squeeze in there now to kind of fulfill like close the circle? Symmetry or performance. That's it. Symmetry or performance. Either one of those would be perfect. Perfect additions. They would be very complimentary. complimentary. complimentary. What you have with Strong Strong's got some uh some decent functionality. Uh but it is somewhat uh sagittal plane focused. focused. focused. Uh maps anabolic very sagittal plane.

Aesthetic very bodybuilder focused. And so symmetry or performance would help fill the gaps. It would help with lateral stability, unilateral strength. It would really help uh bolster your joints. joints. joints. Yep. Yep. Yep. So if you if you want more of an athletic uh lean, you would go with performance. performance. performance. Uh if you want more still kind of that strength training, bodybuilding uh lean, then you would go symmetry. But either one of them would be a great addition. So you you pick. I'll send you which one you want, bro.

Pick. Yeah. uh the symmetry would be awesome. I really appreciate that. Um yeah, you know, the the the whole the whole the whole um program like has really given me a lot of like in my life it's given me the structure that I was lacking and I feel like the the maps programs give that structure and that the videos and all those things. So, you know, you guys do a great job and I I truly appreciate all that you guys do. Yeah, Charles, I'm I'm reading in your question, too.

Here it says you gained 15 pounds of muscle you using MAP strong. Tell me about that. Yeah. So, yeah. So, I went from uh so strong I I really bulked. Uh I was eating a lot of whole foods. Um tons of protein, tons of car uh carbs and protein and calories. And then I went from I was like on a bench like I was benching like I could do 225 like three times and then after strong I was knocking it out for like 10 or 12.

That's great, dude. Wow. Wow. Wow. You know, yeah. It's like uh I used to always do the bro workout. So, like I'd go to the gym and they'd be like, "Let me guess, buys and and chest, you know." And uh and now because of like, you know, the programs I have really like wellrounded. It's wellrounded me like in my fitness journey. So, that's awesome. that's awesome. that's awesome. Yeah. So, Symmetry sounds great. That's like a bro that that year of programming is such a beautiful mix of training.

You're set. Yeah. Yeah. You get really good results with that combination. Yeah, for sure. Awesome. Um, well, I appreciate you guys having me on. Um, thank you so much for everything you guys do again and uh I'll I'll get I'll look out for symmetry and then I'll get working on that and uh I'll let you know how it goes. You got it, man. Appreciate that, Charles. Charles. Charles. Yeah, I appreciate you calling in, brother. Thank you, dude. Awesome. Thanks, guys. That's great. Oh, that's a lot of strength and muscle, especially uh I mean he's not a a 20-year-old kid who just started lifting, you know, probably been lifting most of his life and to and by the way, when you I mean, he said a little bit on his question, but when I he sends in an email, so people send an email and you can read, you know, as I'm reading his email, I he's a recovering addict.

addict. addict. Yeah. Yeah. Yeah. He had really bad um uh issues with alcohol and now here he is like working out, sober, out, sober, out, sober, turned it all around, you know, he's got a strong faith. Um just incredible transformation. Um and I just want to you know give you know fitness is such a great vehicle. Yeah. For growth for Yeah. It's so it's such a great way to get to help someone move away from some you know some of those unhealthy addictions. addictions. addictions. You could always do you know fitness wrong too wrong too wrong too but as a vehicle for improving your mental health uh for giving you discipline and structure your physical health.

health. health. Oh it's the core of everything. That's amazing. That's amazing. That's amazing. Yeah. Yeah. Yeah. Our next caller is Rob from New Jersey. What's up Rob? How you doing, Robin? And hey, hey guys. How's it going? Good, man. How you doing? How can we help you? help you? help you? Well, new location. I'm in Florida now. But uh anyway, thanks for taking the call and uh I appreciate it. I listen to you guys every week. Um more than once a week actually, probably every other day.

But uh I just wanted to, you know, you guys are the experts in this and I know a couple of you guys did some physique competition. So I'll give you a little background on myself and then what what you know, I'm looking for some advice on. um always worked out my whole life except for like a three short year uh threeear span when my wife got pregnant. I decided to get pregnant with her about 20 year 23 years ago with my daughter. Uh so during that time it was the only time I was kind of a little out of shape but then got back into it again.

I got heavily into uh triathlons, iron man distance. I did a bunch of uh Iron Man, bunch of half iron men, about 40 marathons. I don't know how many there were, but um I did all that kind of endurance uh sport activity until 2023 and um at that time I had a herniated disc. I went to get surgery and uh had some real major complications during surgery. Caused paralysis on my left leg, couldn't walk. Um I started to gain, you know, he heavy recovery and and a lot of rehab.

worked my ass off of that and was able to get most of the function back in my leg and uh just have like weakness now in in like the um support muscles of the leg like the ankle area. So if I run and I'm on an uneven surface I could flow over. So I decided to obviously uh stop doing triathlon and marathons and got into physique um physique training uh for for you know shows and uh I also on the side do Brazilian jiu-jitsu. I know I I don't remember which one of you guys do it, but I know one of you guys do it.

So, I do that as well. I've been doing that for 20 years. I'm uh should be a black belt by now, but with all my uh injuries, I stopped a couple of times, so I'm a a brown belt. And uh so I do that. Um and I I'm training for shows. I I did about six shows. And this is where my issue is. I am very tight on my uh diet, very very disciplined on my workouts. I don't miss a day. probably even I I don't follow my own uh guidance to people because I do some personal training and and coaching on the side myself.

I never take any days off, but I I take muscle parts off, muscle groups off. Um my diet's really tight for the shows. Uh last show I went in with a really really good package. I was 2.8% body fat. I did it on three inbody machines. It was like 0.1 plus or minus and I was 168 lbs. Offseason I'm about 185. I have a coach. My coach um I I I had a coach in New Jersey when I was there. I'm trying to find a coach in in Florida, which I think I found one.

He wants me to get up to like 200 lb and get to like 185 for my next show. But my issue is I can't get out away from second place. Um I'm 51 and I'm in the So I'm in the 50 and older group. I go down um in the 40 and older group, too. So, I do both and I do like usually a novice or an open or something like that. The last show I was in, I had a pretty stacked uh 40 and over group.

It was like 15 guys in there and I came in second and then the 50 and older I came in second again. And the the shows I did before that I'm like like third, second, whatever, somewhere in that ballpark. My problem is I think I'm fit. I had the fitness that the show is requiring. Um, but I don't have the size and I'm I'm struggling with putting size on and I I have enough uh awareness to know that I have a little dysmorphia when it comes down to getting a little belly fat when you're trying to put on size.

But I just wanted to get your guys input on, you know, maybe a maybe I should change up my program. I guess every coach needs a coach, right? So I maybe I should change my program. Maybe I I need to do something a little different with my diet. And I just wanted to get your insight on that. I have uh I have a lot of thoughts. Um first of all, taking second is incredible. Okay, so that's first and foremost amongst everything that you do, right? I mean, your full-time work, kicking ass, jiu-jitsu, and you still have the ability to get up on stage and finish in the top five is impressive as [ __ ] Second, um you have to know by now, if you've been doing this enough times, there's a lot of politics in shows, too.

So, it's not always the best physique technically takes first place. A lot of times, it's the guy who's being coached by the guy who sponsors the show and gives the most money to make sure that show keeps operating. So, there's a lot of [ __ ] and politics in bodybuilding, as you probably know. If you don't know, there is. So, and if if you're not part of the click, it's tough to take first place no matter how great of a physique you present. So that all aside cuz uh I do agree with your coach.

I tell what I tell always all of my competitors shows are won in the off season. What you bring to the the stage it's it isn't where it wins the show. That's what reveals the hard work from the off season. And so I do kind of agree with the whether the the poundage that he's saying is exactly right. But you got to gain. We got to we if we're going to show up with a bigger full especially if the judges that's their feedback is h you're a little smaller than the other guy and we need to put so and and that and that is all done in the offseason is can you put enough size on in the offseason that when we get ready to cut for the show we have the the biggest version of you to reveal.

It's not done in it's not your cut. It's not a lack of your diet. It's not a lack of your discipline to get down to two 2 3% which you obviously can do all that. It's can you work through the mental part of putting on and you're going to have to carry a little bit of body fat to put on that kind of size. Like you could staying lean and putting 20 lbs of muscle on is nearly impossible. So you're going to have to eat to get big and most likely not move as much as you move in order to kind of put that size on.

And it's that's where the show is one. The the show is one in what you can do in the offseason to get ready for the ne the next show or you kind of just keep kicking ass like you are too. I mean, if you're my client, you and I are having a little bit of this back and forth conversation and I'm going, Rob, like, is it that important to win first? Like, if you want to really win first above above all things, then then we start to shift your whole life around bodybuilding and it starts thinking that way.

But it sounds like you're pretty goddamn impressive with everything that you that you already kind of do. And and that was kind of my attitude on competing was like, I'm competitive as [ __ ] Like getting to the pro level was a was the big major accomplishment for me. I never placed above sixth place at the pro level and I never cared enough because I have a career and it was always about building that and I have other things that were important to me and I and I proved to myself that I could I could show up with a better package every single show and I got a a handful of trophies to show that and it's cool but it's like if I really wanted to make a career out of this and try and make it to Olympia or be first place as a pro, man, it it's it's a lot of politics.

It's a lot of sacrificing everything else in your life and I don't know. Sounds like you're kicking ass pretty good, dude. So, that's that's kind of all my thoughts. So, I'd like to hear what you think from hearing that. No, I appreciate that. I mean, look, I I I have a full-time job. This is definitely not my job. I'm an executive in a in a medtech company, so I'm traveling all over the place, and it's really tough, as you can imagine. I mean, you did shows, so you know what it's like prepping and being out in hotels like uh every week basically and eating eating out and and doing what you need to do.

I'm weighing food in front of customers. is hysterical. But um it actually makes for good conversation, too. But uh nevertheless, um I I you know, my goal because I'm a very obviously a very competitive person. I've been in competitions my whole life. Um I'm looking to get first so I could get a pro card and I'm not going to Olympia and I'm not looking to even probably go into a pro show. I just want to, you know, get a pro card and that's my goal just like getting a black belt in jiu-jitsu is.

The question that I have is, do you think there's a program that I should be doing um training differently that I'm training now? Uh I I guess I guess I guess foodwise. Yes. Yes. Yeah. Yeah. So, like what what just hearing kind of your breakdown of who you are like and obviously if we were coaching I would get even even more detail, but I I would probably have to scale back your amount of activity and volume and really feed you. So, it look more like an MAPS anabolic type of protocol.

less days in the gym, hitting it hard and heavy when we do, trying to gain and build, and more food. So, I would I would I would push the calories, and I'd have you on a program like a maps anabolic type of a program, which I bet is way less volume and days in the gym than you. It's a three-day a week full body routine, and I bet you're more of a 5 to seven day a week type of guy who trains and probably hour and Yeah.

So, and and that's going to seem counterintuitive because it's not a lack of you need to push more. You need to let your body grow. And in order to let your body grow, you probably got to pull back on the volume a little bit. Focus on getting strong with Maps Anabolic. Feed your body more food than it's ever been fed before. And that's that that is that's the the way we're going to get to the pro card. Rob, do you train naturally or are you enhanced or you train naturally?

No, I'm natural. Yeah, I'm Well, that's the other problem I have. Um I I take uh I take Well, I I I wouldn't say natural totally. I'm I I had very very low testosterone levels um when I was doing triathlon because I was a fanatic about eating fats. So, I just ate a lot of carbs and protein and then I did a I mean 20 plus hours a week on a bike and I think it kind of damaged my my uh my goods down there a little bit and I had when I went to go and get my testosterone checked uh it was 160.

Yeah. Yeah. Yeah. So, so I was on I've been on TRT since I was 35. Okay. um at regular levels like I think I just got a test that I'm like 450 480 something like that. So it's not like I'm pumping in 1,200 on my my t my test but I go into these shows and these dudes are no question because I can't go into a natural show being on testosterone. These guys are definitely enhanced. Well, the reason why I ask you that, Rob, is uh gaining cuz you know, if you go from you you competed at 168 to come back at 182, uh that's a lot of lean body mass to gain.

Um that which is tough to do with, you know, TRT levels of testosterone and your age and all that stuff. Now, I do agree with Adam, reducing the volume, uh increasing calories, that's the that's the protocol. Now, here's the other thing, though. you you're you probably have an incredible recovery ability and tolerance considering your background to be able to compete in as many iron mans and half marathon and and half iron mans for people aren't aware an Iron Man is a marathon plus plus a lot of cycling a lot of swimming so uh if to be able to do that as often as you did you probably have a really exceptional ability to recover so the program that I think would do that you would do well with would be MAPS anabolic advanced.

So, it's higher than MAPS anabolic. You're in the gym about four days a week. Uh, it alternates high intensity, low volume with higher volume, lower intensity. And I think someone like you would probably respond well to that. And it's probably I I I can pretty much guarantee it's less volume than what you're currently doing. So, it's definitely going to cut the volume. It's not as low as a traditional MAPS anabolic, which might actually be too low of volume for someone like you. Uh, and and bump the calories.

and you you'll know it's working cuz you're going to get stronger. But gaining 12 to 15 lbs of lean body mass at this stage, that's a that's a big one. I think we could put on 5 to six pounds of lean body mass by the time you hit stage. It's just going to take us some time. It's going to take it takes us what what you don't want to do and I don't know if you've already done this or not, but like I tell my competitors like we don't we don't pick a show yet.

like we go in the off seasonason, let's go build, let's go, let's go focus because this could take three months, could take six months, could take nine months, but let's agree that we're going to go build and put some size on you that you've never seen before and then we're then we'll get then we'll then we'll nail down a show. What a mistake a lot of competitors do is they go, "Oh, this works in my calendar. I'm going to I'm going to train. I'm going to take that show August 16th and then you start trying to put it all together." Now, it's like, "No, let's go focus on your off season.

Let's go build." And that could, you know, depending on how well you can get them calories up, how well you respond to Map's anabolic advance, that will dictate if I was coaching you on when we decide to take a show to get cut. What's your what do your calories look like in the offseason? So, I'm supposed to be at 3,300 a day right now and I'm barely getting in 2500. 2500. 2500. Yeah. No way. Just be just because my I'm just like all over the damn place.

But I everything I eat is clean as a whistle. Like I don't change what I eat from prep to show. I mean from prep prep to offse rather. rather. rather. Um I I just eat more volume off season. Um maybe I'll throw in like a couple of pretzels here or there, but I don't I don't do anything like out of the ordinary. Um maybe I'm a little bit tighter on the condiments too during prep, but overall I'm just not getting enough calories in. And part of it is because you guys know how this is man.

You like I get a little belly fat and I lose my mind. You know what I mean? And it's I'm trying to put on some some mass at the same time. And then I go to the gym and I'm like, "All right, well, maybe I'll do more 10 more minutes of stair mass just to make sure I don't put that belly fat on in addition to my my half hour that I did prior to my workout and cardio and then do my workout." And I do that every freaking day.

So, I'm like battling this in my head. But mind you, when I give the advice like you're giving to clients, I say the exact thing that you're saying. So, saying. So, saying. So, well, you I mean, uh I mean, would you want a coach? I mean, it sounds like you have one over there. Uh we virtual coach over here. over here. over here. Uh if do you do you think that would help having somebody who's kind of just staying on top of the the diet and kind of steering it for you?

I mean, yeah. I Yeah, I wouldn't mind. Especially somebody that's been doing this kind of stuff before that knows how to deal with, you know, somebody that has a little bit of a mental struggle like me with this. All right. All right. We'll have somebody call you. But, you know, MAPS anabolic advanced hit consistent uh calorie targets. You'll gain you'll gain muscle on that. Yeah, for sure. But I mean, 2500 calories, a guy like you, you're you're going to you're just going to maintain. The the hard part is going to be the mental part, Rob.

I can tell already. You're disciplined guy. You have you have the work ethic and all that stuff like that. It's going to be uh letting go of the body fat percentage going up a little bit. You know, you have the tools to get it back anytime you want. So, you're not going to get fat, okay? You're going to go you're going to go up to 12, maybe 13, you know, percent body fat. That's not crazy. You can get right back down easily, but you it that will bode well with building.

If you're too lean, it's really hard to put on just lean body mass. Like you're you're So you we you you got to let yourself soften up a little bit to put on some good size. good size. good size. Um and again, I don't know if I agreed exactly with the number the guy threw at you, but the show is one in the offseason. Can you and I go and go put on, you know, 20 pounds on the scale, be okay with a couple percent body fat going up, but then look at each other and go like, "Oh, yeah.

You're eating 3,500 calories, you're strong, you you see PRs in the gym, you're hitting like, that's what I'm looking for before you and I go, let's get ready for a cut for for the show." So, So, So, okay. Yeah, that makes sense. Yeah. I I'll have someone call you and and see if we can help you out through this process. But and we'll also send over an anabolic advance for you, bro. That would be awesome, man. Thank you guys. You guys do great work. I appreciate it.

Enjoy listening. Thanks, Rob. Thanks, Rob. Thanks, Rob. Take it easy. Do so for people listening cuz how many Iron Man's brother? He did five. He did five iron mans. I don't know. Have you guys ever trained Iron Man athlete? Yeah. Okay. He did five iron man's 15 half insane half insane half insane iron man. This is what an Iron Man competition is. I had to remember. I had to look it up just to be sure. It's a 2.4 4 mile swim plus a 112 112 mile bike ride and then you run a marathon and then you run a mar that's the competition competition competition lot of chiefing yeah so uh now in order to be able to do all that crazy training consistency diet there's a level of genetics there I I think the guy probably recovers really really well really well really well which is why I had him do uh yeah something with higher volume but I can guarantee you right now the amount of volume that he's probably training is probably insane probably insane probably insane oh I knew I knew right away I can I mean, this is a this is I mean, he's all I mean, he's also runs a what a Fortune50 company.

He's a jiu-jitsu. He's a killer in business. He's a killer on the jiu-jitsu, mad. He's I mean, I without even see cuz I can't see him, right? I like we can't see a picture of what he looks like and stuff like that. I just know this dude is way overtrained, way overd does all of it. And that's going to be the hardest part for him. I mean, telling him to come down to a maps anabolic or even an anabolic advance is going to feel like a quarter of the workouts that he does then telling him that he's at 2500 calories, you need to be more like 3500 plus calories is going to feel so extreme and different, but it's the only path.

And again, repeat what I said to him. Shows are one in the off season. It is not the prep. It is not the getting ready for stage like everybody thinks. It's what you build and what you do in the off season. All the getting the prep is is revealing the work. You don't build no muscle in prep. Yeah. Yeah. Yeah. You literally just you carve away the body fat and you show what you did in the off season. And if you always keep your body fat percentage low and you stay training this high of volume and your calories that low, you aren't building anything.

You're you're maintaining a strong fit ripped physique. So when you get into prep, you just get a little bit leaner and you present the same physique. This keeps showing up the same same way. Yeah. Yeah. Yeah. Yeah. Our next caller is Lucy from Virginia. Hi, Lucy. Hi, Lucy. Hi, Lucy. Hi. Hi. Hi. Thank Thank you guys so much for taking my call. I really appreciate it. Um, how can we help you? I think I have a programming question. Okay. Okay. Okay. Um, four months ago, November 2025, I had my third total hip replacement surgery.

surgery. surgery. For reasons that are now very obvious to me, I was overdoing it with my yoga. and in May of 2025 almost dislocated and ultimately ended up cracking my hip replacement during yoga class. Because the surgery was a repair of an existing replacement, they had to use posterior entry rather than anterior, which my first two were anterior. And with a posterior approach, my surgeon has me on a one-year limitation of movement, which would include no more than 90° hip like um trunk to leg angle, no crossing my legs, and no picking up anything over 20 pounds.

So, starting in December, I ran your MAPS band program all the way through and loved it. Uh I'm now running MAP suspension and also love that. Uh, those are both perfect because I don't have to pick up anything over 20 pounds, but I'm still getting great resistance. Um, I'm actually making progress. All right, great job. I'm sore I'm sore I'm sore from yesterday. Um, but my next my question is what's next? Um, I have until November, so about nine months of these limitations. these limitations. these limitations.

Should I just cycle back and forth in between these two programs? Uh, is there another program or style of programming that you would recommend like isometrics or maybe run a traditional program like anabolic with lightweights? Uh, for context, I will be 50 years old later this year, 5' 3, 120 lbs, and a former uh professional ballerina, runner, and competitive yoga athlete. All of which led to the three total hip replacements. Uh, I promise I'm now off of all of that. Uh, because I can't do it anymore.

Um, physically or mentally really. Uh, as you know, sometimes God whispers and sometimes she shouts. This was as loud of a shout as I possibly could have heard without doing any detrimental harm. So, I'm so thankful I was finally forced to listen. Any help would be great. You can shout at me now. Yeah. No, no shouting. I thought you were in your 20s, by the way. way. way. We're all tripping out on that, right? So, so Lucy, yeah. Um, so here's what's going to happen. Uh, if you do everything right, you're going to reach a point where you feel like you could start doing going way beyond and you're going to have to fight that uh because of the hip replacement.

Keep your range of motion uh within the realms of what they recommend. And you can strengthen within there. within there. within there. Yep. Yep. Yep. And don't push outside of that. You could totally strengthen within there. Uh I think MAP starter is a good program. program. program. Um and isometrics are also great. Uh our program map symmetry has two weeks of isometrics. isometrics. isometrics. The two weeks of isometrics I think would be beneficial um even right now but starter would be the next program that you could totally do.

You can also sorry yes the starter has like reps to tension. So like really take advantage of that with the timing and the tempo and then emphasize those moments where you're squeezing at the top of the rep. Uh so you do can you can infuse a bit of more isometric focus in that program. uh because I know the weights are going to be a little lighter than you know cuz we got to keep it under control. under control. under control. That's the direction I was going to go actually with your original is should I just rotate to those two?

You can start to uh create isometrics in those two pro in the bands in the suspension trainer too. too. too. So like nothing stops you from like hold like let's say you're doing a a suspension push-up uh holding at the bottom for two or three seconds or holding just with your elbows slightly bent for like so you can kind of create to create like a new stimulus because you've already ran through it. the next time you run through it, you can do things like that and that'll help build strength also.

So, run it the way it's laid out, but then add an isometric component to each set, which would be a great way to kind of manipulate that program a little bit. So, that's also an option. So, you can play with the suspension and the bands. Also, I think starter is a great and like Sal said, that's the the biggest key is going to be because at one point you'll be cleared uh of like, hey, you're good to go. You're going to be tempted to want to do too much so long as you stay in that range of motion.

And I've had clients where that we we we don't squat past 90°, but we've gotten really strong within that 90° uh and and built squats are great for built a lot of great lower body muscle and feel great. And so, uh yeah, no, you're you're on the right track. Yeah. When you look at the when you look at hip replacement, artificial hip, artificial joints, they're limited in the range of motion. So, it's different than your what your natural hip would be. And so you probably have really good extensibility through your yoga, ballet, and so your tendency is going to be to challenge ranges of motion because that's what you know, but these joints are not made to do that.

What happens when you challenge the range of motion is now it rests on this artificial joint and they're just not made to be able to do that. And so you regardless of how you feel, stay within with when it comes to the lower body, stay within the range of motion and you'll do plenty great with that. You'll gain good strength. you'll feel good. You're not going to feel limited. But if you start to try to push the range of motion like you normally would, that's when you run into It's all about recruiting.

So, just think about that slow and just recruit as much, you know, muscle fiber uh and infuse that as much as possible. Do you have starter? I don't. No, I'll send that to you. Y Thank you so much. I should say also I'm I'm um I'm um I'm um I'm working with Dr. Brink through all of this. of this. of this. Wonderful. Awesome. Well, you're good. You're good. like you said, for that very reason, because one year isn't some magical number, I assume. So, it's not like at one year I'm all of a sudden now I'm able to squat to the floor.

So, I he's helping me kind of get the PT part. I was discharged. I was discharged from PT and I I just wasn't ready. Um so, I I wanted to work with him. Uh and he's just great. I want everyone to work with him. He's the best. You're in the best. I'm glad you are. Well, now that you're working with him, I'm like, just do what he tells Thanks. Yeah, Yeah, Yeah, go ahead and step out. Yeah. Yeah. Yeah. Yeah. No, no, no, he's the best.

Not at all. No, I want all all of you on my team. my team. my team. Well, you got all of us. I mean that and he knows all the programs, too. So, if you tell him that the guys gave me starter and uh you use that with what he's doing with you, uh you're you're in the best hands you can be. So, in fact, I'd love to hear back from you a while down the check back in with us a few months down the road.

I'd love to hear where you're at. I will. Thank you. Um, for the isometrics, I seem to remember you guys talking about that they stop working after like two or three weeks. Is that is there a reason to to do the two weeks and then come back to it? No, no, no. So, what when we talk about that, what we're talking about are the strength gains are really rapid in two weeks, but you continue to get results uh from isometrics, especially when you put them in a program that includes traditional repetitions.

traditional repetitions. traditional repetitions. So, it's not like they're a waste of time. They're great. But when we look at the data, challenging for people to do them for a long period of time. I think for the most part. Yeah. But isometrics are wonderful for you. Will always be wonderful for you. Yeah. You can progressively get more strength, you know, by continuing it. For sure. For sure. For sure. Okay. Terrific. Well, I'm everything right now is wonderful. So, I'll do them for the next nine months. So, as long as Yeah, this is a very I'm trying to rebuild physically and mentally from this injury.

So, this is very very It's Yeah. So, I'll use the isometrics as long as they're in great hands. hands. hands. Okay. Okay. Okay. Great hands. Yeah, you got it. All right. All right. See you. Byebye. I wish he opened with them with Brink. I know. I know. I know. He's better than we are. Yeah, he's a champion. Yeah, we love Yeah, he's the best when it comes to this kind of stuff, but you know, I've worked with people with hip replacements and you have to you look at the actual uh product.

It it's it is limited. Yeah, that's the limitation. And so you can't push beyond what it's made for like you would with a normal joint. Uh otherwise the the the product itself starts to become damaged and you start to get issues. Our next caller is Sarah from California. California. California. Hi Sarah. Hi Sarah. Hi Sarah. How you doing Sarah? Hi. Hi guys. Oh my god, I'm so pumped to be talking to you. This is crazy. Um I'm so inspired by everything you've been doing. Like it's so clear how much you want to help people.

So you guys have actually inspired me to go through the NASM certification and consider like a career change or a side gig in personal training down the line. So thank you so much for everything you do. Yeah, thank you. How can we help you? Okay, so um my question, I'll just read it here. So I've been working out since I was 14 when I got my first gym gym membership at a 24-hour fitness here in the Bay. Um I'm 43 now. I know that I'm a bit orthorexic and I definitely have an addiction to exercise, but I both look and feel great.

I look better, I think, now. Um, and I'm more fit now than when I was in my 20s or 30s. Um, and I just never have like felt like I looked the way that I do before. And I also just really love training and movement outside, running, cycling, hiking, walking, you name it. Um, but I definitely overdo it. Um, so my question is, is this going to for sure bite me in the ass? at some point or do you guys think that I continue as is as long as I'm feeling great?

And I guess I should also mention that um I'm I've been using a variety of peptides for several years um which I know help me train better and recover better and faster. So I guess my hope is that the addition of these tools to my toolbox means I can do more and push a bit harder without the same repercussions. repercussions. repercussions. But um I'm curious what you guys think and I would love your thoughts. Let's let's peer a little into what the training in uh looks like.

Like uh how how much training volume are you tracking steps? Like what's it look like for a week? Yeah, I mean it's like basically all of my free time I'm training or or you know a lot of it is outdoors, but five days a week I'm doing like an hour to an hour and a half of strength training is pretty intense. Um, and then like anywhere from three to five hours of just cycling or running or hiking. Like it's a lot. It's I mean when I say it out loud it actually sounds totally ridiculous, but like I love it too, you know?

I just love being outdoors. And I just I think mentally it helps my mental health a lot too. And I just feel like I have a lot of my my best thoughts and ideas while I'm outside. So there's that. But there's also just a compulsion too, right? I mean, I love I I love uh walking and hiking outside. That's awesome. Uh cycling and running can be okay. Can get intense though really quickly. So, but hiking and walking outside for mental clarity being outside. I'm all pro that doing that.

Uh strength training 5 days a week could be okay. Uh but if you say it's really intense in an hour and a half, that that's that's a lot. Yeah, that's overkill. Way overdoing it. I'm so by the way you answer this question will help me determine if I can help uh with this. So why do you think there's some orthorexia or compulsion? Uh Uh Uh because I can't remember the last day I didn't do like at least a few hours of activity activity activity and if I don't get that in um like I don't feel normal.

Okay. How do and how do how do you feel about that? about that? about that? Um, I mean, right now I'm at a point in my life where it it's okay. Like, I'm single right now, so I don't have a partner I need to be giving time to. I don't have kids. Um, but like what if that, you know, what if that happens soon or I switch jobs and I just literally can't do it? I think I'm going to just feel awful and and like that's that's not healthy, you know, to like not feel good or be freaked out on a day where I, you know, don't work out a lot.

Like that's just that's not healthy. Like that's dependence. dependence. dependence. Yeah. So you feel like it's controlling you? you? you? Yeah, a little bit. Okay. And I think for a long time I really convinced myself, no, it's just that I love it. But I'm like, especially actually since I've been listening to you guys, I've kind of been realizing, yeah, yeah, yeah, this isn't just that I love it. Yeah, there's a little bit more to it. Good for you. A lot of people do. That's what people continue to say.

And look, I I just, you know, um forgive me for my brevity, but um alcoholics love their alcohol. Uh and so they they say they like it, they enjoy it. And uh I think you're getting a little bit of awareness that this thing is controlling you, but it doesn't sound like you're at the place where you could change it yet because you're also saying, "I love it. I like it. it. it. It's like my favorite thing. I look great. I feel great. I feel great." But then you're like, "It's controlling me.

This might be an issue." issue." issue." So I mean, I could tell you from the outside it definitely is an issue and you're doing way too much. Uh the question is, can you change it? Do do you want to change it bad enough? Yeah. That's right. Because eventually how you started this question is right eventually you'll be forced to. forced to. forced to. It's going to bite you. Eventually hormonal bone stuff uh you you'll that that starts life is going to happen. Yeah. Yeah. And so the answer is yes.

Eventually your body will force you to. It's a question of do you have the motivation to change it right now? Especially when you like the way you look, like the way you feel, and you and you say you enjoy all those things. That to Sal's point, that's really tough to It's It really sucks to be forced to change it when something happens. That sucks. sucks. sucks. Yeah. Yeah. Yeah. To change it ahead of time is hard, but is way better. Yeah. It's better. Yeah. Cuz what'll happen at some point is something's going to happen and you can't do all that stuff or something's going to happen physically or mentally and then you're going to be like, "Oh my god, I have to re yeah come out of it." But it could be a number of different things, but at some point this thing that's controlling you that you're kind of like, uhoh, I think it's controlling me.

At some point it's you're going to be forced to have to make a decision. And then that's the wor that's the hardest. That's hard when it's like in your face. where you're at now is actually an easier place to to make those changes. So, it really is up to how and you really have to talk about it in a way to yourself that's honest because what I hear and I know I hear this cuz I talk this way. Okay. Cuz I know what you feel like.

know what you I know what you feel like. Okay. You are me. Okay. In this in this regard is regard is regard is I know I've heard a lot of Yeah. Yeah. Yeah. as it's coming out of your mouth, you're trying to uh give yourself escape. Like, oh, it's this thing that's controlling, but I love it. Oh, it might not be so good for me, but I can do it. Oo, I but I look good and I feel good. And so, it's like you're afraid to say to yourself, this is a problem and it needs to get fixed.

Because if you say that, then you have to change it. So, you're like, maybe not. So, that's kind of where you're at uh with it right now. Well, are you at a place where you'd be open to even outsourcing it? In other words, hiring a coach to tell you what you need to do and then following it. Just doing what they tell you. Yeah. I mean, here's another thing. Like, so I haven't always been as fit and looked as good. And so, being at a point where I finally feel like I'm like I love my body now.

And this was not always the case, you know, and so I've been through different iterations of my body. And so, you know, would I be willing to totally scale back on exercise? Yes. if I was able to like mostly keep the body that I now have. You absolutely can. You'll get youception. That would actually be So, if I was coaching, that's the easiest part. You've built the physique you like and you're like, Adam, I like the way I look. It's like, cool. Let me show you a way easier way to maintain that look, right?

right? right? If anything, you'll improve. It will. You It It's 5 days, an hour and a half of training. Let me put it to you this way. you look as as fit as you do in spite of all the the wrong stuff that you're doing. Right. Right. Right. And and you're putting a lot of peptide bandages and stuff like that on it to keep the ball rolling. Uh you'll actually look better. Yeah. Yeah. Yeah. Uh so if that's what you're afraid of. Yeah. It's that it's don't worry.

Yeah. Yeah. No, you that is what I'm afraid of for sure. Right. because like I've been 25 lbs heavier and like didn't get looks and or compliments and now I'm like I'm at the gym and I'm like that crazy chick who's like busting her ass but I get complimented, you know? I get women complimenting me on my arms which is awesome and I used to hate my arms. So like if I can keep all that and do way less. Yeah, I'm definitely like at a Sarah.

Sarah, you're totally you're totally sarah. Sarah, listen to me. No, I don't do it for I get no callina Sarah. Sarah. Sarah. That's why he wears that wife beater in the the the Sarah. I thought wife it was like a wife. You changed the name of it recently. recently. recently. Yeah. Wife pleaser. The wife which sounds just as bad somehow. Sarah, you're you're you're you're already a valuable person. Yeah. Yeah. Yeah. You're already worthwhile. Yeah. Yeah. Yeah. All that outside whatever is it's meaningless. meaningless. meaningless.

Yeah. Yeah. Yeah. You're you're already you're already worthwhile. you're already great and you don't need all that. You really don't. And in fact, it's it's keeping you trapped. No. No. No. But if if you want Look, here's the deal, okay? Because we'll answer your question. Are you going to like suddenly your body's going to change in a negative? No, it's not going to happen. Uh you you'll you'll get as great or better results with way less work. Yeah. Yeah. Yeah. Um but I also don't want you to focus on that because that's also going to steer you in the wrong direction.

So, uh, I mean, a coach would really be helpful, but you you've got to be in a place to where you're okay with that, where you where you're going to let go and be like, "Okay, this is really a problem I want to address." If you're not there yet, then it wouldn't help you. you. you. Yeah, I think I'm in that that contemplation stage of change still, but I'm um I feel like I'm getting closer to closer to closer to to having a mindset of of readiness.

You know what you could do? Try this. This is what I'm doing right now. So, cuz I've been on and off with this forever. Sometimes better, sometimes worse. I So, I started doing where every other week, uh, I don't do any So, this is for me. This wouldn't look like it for you, but for me, every other week I do zero to no almost no strength training and I just do cardio because that's the thing for me is he should say he doesn't do cardio. I just do walking.

Okay. So, maybe it looks like this for you. instead of what you do every single day, maybe it's like, okay, on Wednesday and Friday, I'm cutting it way down and then wait and then see what happens. And then slowly step ladder yourself towards uh doing less. Maybe it's one day. Maybe it could be like, "All right, Fridays instead of doing an hour and a half of strength training and all this cardio, maybe it's like I'm going to do nothing or I'm going to just go for a hike or something like that and keep it light because you could also turn that into, you know, crazy." And just step ladder yourself.

For me, it's every other week because the that's that seems to be what I I can do right now. H H H how is your um thought process and your mental health as you go through this? He sucks at it. So, I don't know why he's talking about you needs a coach. You need a coach. That's that's all right. right. right. I just started it. And so, this is week uh two. So, I'm just I just got into it. But what helped me was on the week I'm not strength training.

I'm uh listening to books that I'm really interested in. So, I look forward to that. So, I walk on the treadmill and I listen to a book because just doing nothing is too big of a bite for me. So I'm like, okay, so every other week I'm just So maybe there's something else that you're really interested in that you really like to do, whether it's a book or you go, I you know, it might it's just something that's not exercise. Uh and then because not doing something is hard, but doing something else in replace of it is easier.

So maybe it's maybe it's yin yoga. Yin yoga would be great for someone. The hardest the hardest part, Sarah, if I was coaching you, the hardest part is I'm I'm going to tell you that I absolutely can keep the body or even better if you wanted, but I also simultaneously need you to let go of that at the same time. That's the hard part. So, it's like I can I can I could guarantee you as as the coach, I could say, "Hey, don't worry. I'll I'll keep this body the way it is or maybe even improve it, but I also need you to just trust me and let it go while we do this." And so that part, that letting go process, that's the hard part.

And that's the part that you have to to separate from. That's what this guy is still struggling with is completely letting go of that and going a total different direction. He's easing himself in with the walking stuff. But so what my journey looked like years ago is like part of like getting into a whole different modality. Like let go of the jacked look. I look like I can go get that anytime I want. And you can too. You've look at you've already proven that. You've proven you have the ability to go get that.

So now try and train yourself. Can I let it go? It doesn't mean be unhealthy and I'm saying get fat. I'm just saying let that focus go and focus something on something else for a while and know that you got that in your back pocket if you ever need to. That's the that's the growth part right here on your journey that you need to get through. And that on the other side of that is a healthier version of you, a fitter version of you and way less control and effort towards it.

are Sarah, how's do you how's your social life with friendships and stuff or does all revolve around the gym? I mean, right now, yeah, it's there's not much. Um, but I just got back to the Bay after living abroad for a couple of years and also like I went to Burning Man for 10 years and so my previous life was like a bit of a partyier and all my friends love to party and I want nothing to do with that. So, I think I've just kind of shifted that all all my energy into like health and fitness, but now I've overdone it, you know.

Yeah. Yeah. Yeah. Yeah. Well, I mean that that that's that's that's another that's another thing that could help uh is seek out kind of social community. community. community. Yeah. Social community for me. It's my church. That's actually helped me quite a bit. Um and that's the other thing, too, because otherwise you have all this time on your hands and you're like, "Yeah, I'm gonna go to the gym because I like doing that." I know. I know. I know. Yeah. that Yeah. that Yeah. that I'd love to see you get I love to see you get coached.

I know you say you're contemplating right now, but a good coach coach coach for a good season. I'm getting closer. Okay. Okay. Okay. Yeah. Okay. All right. Well, if you ever if it's if you're like, "Okay, I'm ready to do that." You let us know. We got some great coaches here. You're not far from us either, by the way. So, you can you could even do uh personal training here on occasion. Yeah. Yeah. Yeah. Like once a week or once every other week and actually come into the studio and work with one of our trainers.

Oh, that'd be awesome. I would love that. that. that. Would you? You want somebody to call you? you? you? Yeah. You know, why not? Yes. All right, let's do that. And we'll see you cuz we're here. We're here. Get you down here, Sarah. Awesome. All right, guys. Well, thank you so much for your time and for everything you do. I appreciate it. You got it. Thanks. Okay, bye. Cheers. She also works for the enhanced games. Did you see that? I did see that. She does. She sees talent for the Shut up for the marketing.

Oh, that's cool. She That's good. I hope she comes down here then. Which also makes it more difficult cuz you're working enhancement. It's kind of a skewed environment. I mean, she's I know. Listen, if I if I didn't have kids and a wife and all that stuff, I I mean that I I know exactly I that's what I would do all the time cuz you got to find other things that uh you can replace it with. What are you talking about? You still already do. I don't go I'm not 3 hours a day.

Well, no. Okay. I'm saying if I had Yeah, but you never miss. Yeah, but it's my point is I'd be 3 hours a day if I had even worse. Even more even more crazy. That's right. I don't know. It's uh I mean still at that place where this is where it's hard when again and I think this is the exact same challenge that you feel with it is you're healthy, you're fit, you look good. You know what I'm saying? So it's it's really tough to tell somebody to break that when they have all these these positive things that they have felt from it and their body is not screaming at them.

That's right. right. right. Um and and telling them they can't do that. But there's also other sides of this sometimes too. It's not just dysfunction on that side. you can become just functional in your social and your That's why I asked her. Yeah. Yeah. Yeah. She probably doesn't have you can't work out that much and not have I mean and if you don't have that and you feel kind of lonely or and and what happens is that person ends up that type of person lots of friends and been close to like this.

You either don't or you find another person with the same issue of course and then you both obsess over it together. And that's why we see so many people in the fitness space that are both bikini competitor and bodybuilder, you know, together because they they share this addiction together because they can't date anybody else that as at all balance because doesn't work. So they have and no idea and they tell themselves they're so in love and they have all this in common when it's like yeah, you have this unhealthy relationship with exercise that's in common.

And so got to break free of that or you'll have a really hard time connecting to somebody who doesn't want to take 3 hours of walk a day and hour and a half training sessions every single day and measure every food they eat. eat. eat. Totally. All right, I know you like that episode. If you did, check this one out. 30% body fat for men. This is way too high. This is actually a bit high for women as well. So today's episode, we're talking about how you can go from 30 to 10.

What is 10% body fat? This is when you have a visible six-pack. Can you go from 30 to 10%? Yes, it's possible. but not if you guess along the way. So, we're going to talk about how you can do that in today's episode. Now, there's a huge range, right, of like body types. Some people can run uh a little bit heavier uh and or a little bit higher