This WILL Speed Up Your Metabolism AND Help You Lose Fat ! | Mind Pump 2831

Key Takeaway

Building muscle is the most effective way to improve body composition—not because it dramatically raises resting metabolism (it doesn't), but because it creates a cascade of metabolic improvements. Studies on myostatin inhibition show animals become lean despite minimal metabolic rate increases, pointing to improved insulin sensitivity, better glucose uptake, and shifts in fat tissue metabolism. The key: strength training creates sustainable fat loss with less time investment than cardio alone.

Episode Overview

This episode explores the misunderstood relationship between muscle building and metabolism. The hosts debunk the common argument that muscle doesn't significantly boost metabolic rate, explaining why strength training remains the most effective approach for fat loss despite what studies show about resting metabolism. They discuss myostatin inhibition research, behavioral aspects of fitness, and conclude with a candid discussion about GLP-1 medications for weight loss in teenagers.

Full Transcript

Transcript of This WILL Speed Up Your Metabolism AND Help You Lose Fat ! | Mind Pump 2831 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

If you think building muscle burns more calories than cardio, you're wrong. That's not why you do it. Wow. Wow. Wow. You're wrong. Yeah. I mean, uh, not in the workout at least. Definitely not that. But even So, here we go. You guys ready to get controversial? controversial? controversial? So, you guys know how you h how those uh you have those internet I don't know what you wouldn't call them, keyboard warriors or science dorks, pseudo intellectuals, I like to call them. them. them. Yeah. or they're like, "Hey, um, building muscle doesn't dramatically raise your resting metabolic rate." You know how they make those arguments all the time?

the time? the time? Yeah. Yeah. Yeah. And how we talk about how building muscle is a great way to speed up uh your metabolism. your metabolism. your metabolism. Mhm. Mhm. Mhm. Um, they're technically right. It doesn't have this huge effect on resting metabolic rate, but that doesn't explain uh what's happening when you build muscle and why that has such a positive and profound effect on body composition, composition, composition, which so it's really interesting. I was reading studies on myostatin inhibition. So for people who aren't familiar, so myostatin myostatin myostatin um in the body essentially puts the brakes on muscle growth.

Um and uh you can we can quite effectively now knock out myostatin in animals. And what we'll see what when we do this is the animal will build just dramatically more muscle. In fact, if you if you look this up, you could search this up, look up myostatin inhibited animals, you'll see pictures of animals that just are just wild. They look like bodybuilder animals like mice that look like they've been lifting weights and taking steroids or there's one picture my favorite is the whippet which is like a skinny dog dog which is always notoriously skinny race dog race dog race dog and he's like Jack right and so I looked these studies up and I said uh what do the studies show we know that builds muscle we know that we know if you inhibit myostatin there's also human trials uh with certain um non-approved drugs but trials with myostatin inhibiting drugs uh that will also solve all this muscle growth on people.

I said, "Does myostatin inhibition predictably cause uh fat loss?" And the answer is yes. So then I dug a little deeper and what you find uh in these studies uh is that the resting metabolic rate boost that comes from increased muscle doesn't account doesn't come close to accounting for why these animals are so much leaner. And yet they are. Mhm. Mhm. Mhm. Now there is a metabolic boost that happens because you have more lean body mass, but these animals are like shredded. shredded. shredded. And so there's a few explanations that they've come up with uh as to why.

But it does point to how uh complex the metabolism is and why we know as coaches and trainers that uh lifting weight if you want you want to lose pure body fat and you want to do it in a way that uh is sustainable. Uh lifting weights and building muscle is the most effective way you could do it. But it's it's not because you get this uh necessarily dramatically increased in resting metabolic rate. There may be there's some other stuff that's happening. So this is why you again you get those uh science keyboard warriors that are like it's a waste of time.

It's not. It works. Uh but I can see why they say what they say. So that that was like a very roundabout way to say that we're still very right. Correct. Correct. Correct. We've been spousing. I think I mean what I hear from you is still is still is still is less that we have this conclusive evidence of the impact of uh muscle. But we just know that there's there's far more going on there, which is what we've always communicated, right? Like I understand understand understand if you take muscle tissue and fat tissue out of the body and and monitor in a lab that what it does, you know, from an energy calorie perspective is it still burns more calories, but it's not a huge.

Yeah, it's tiny. It's tiny and in this is what is what is what the people you're referring to the only metric we're focused on. pseudo or not pseudocience, but the pseudo intellects and the, you know, keyboard warriors you're referring to, they're pointing to that study. They're pointing to the studies where they take fat tissue, they take muscle tissue out, they they measure the the energy that it uses to sustain itself and it's very minimal the difference. And so then they take that and the leap is, you know, adding 10 pounds of muscle is not going to Yeah.

It's only going to speed your metabolism up x amount of calories, which is such a terrible thing cuz I it's it's grossly wrong. Yeah. Yeah. Yeah. Uh Uh Uh in the conclusion, what they're saying isn't necessarily wrong because uh according to them, you know, building so I'll just use like the average female, right? The average woman, woman, woman, I mean average in the sense that she's going to strength train a couple days a week, has a normal life, she's not like trying to be a bodybuilder, but she's doing good programming.

good programming, consistent. She's hitting her protein targets. You know, she might gain, I don't know, uh, eight or 10 pounds of muscle, right? Which which will make you feel more sculpted, which will definitely look different on your body. It's not a ton of muscle, but it's enough to really make a difference. Yeah. Yeah. Yeah. But according to the metabolic rate studies that they like to refer to, Yeah. Yeah. Yeah. that's uh that's an extra 100 calories, maybe 150 calories a day. Mhm. Mhm. Mhm. And which isn't a lot.

100 150 calories a day. like you could do, you know, 30 minutes of cardio will crush that a day. Uh so now I now I'm going to point to that for a second. 100 to 150 calories a day, even if that's all that was happening, which is not all that's happening because we'll get into it, but let's just say that's all that was happening. When you look at weight gain, uh people tend to not gain 30 pounds in 3 months. It tends to be years of of slowly gaining weight.

And if you actually do the math, it actually breaks down to about 150 calories a day. Uh so it's not inconsequential to boost your metabolic rate even if it was just 100 to 150 calories. But there's much more that's happening which I think is important to communicate. But what they're doing is confusing the hell out of people. of people. of people. Yeah. Yeah. Yeah. And turning them away from the most effective way to change body composition or lose body fat. When I'm looking up these studies, the scientists who are doing these studies on myostatin, there's a lot of speculation because they're like, "Okay, we see the muscle growth, uh, we're feeding the animals the same, but they're shredded." Like, what's going on?

And so, they have a few there's a few explanations they have. There's one, increased basil metabolic, uh, expenditure, which is there's a small amount of that. Like we said, there's also improved insulin sensitivity, glucose uptake. This should reduce fat storage. And then there's potential shifts in adap atapost tissue metabolism. So in other words, fat goes from white to brown. And we've all if you guys have heard of what brown fat does does does versus white fat, it's like this active metabolically. metabolically. metabolically. Now does that shift also happen longterm usage of like a coal plunging?

And I've heard you know there there could be slight conversion for that long term. Yes. But it'll pales in comparison to like uh becoming metabolically healthy. Mhm. Mhm. Mhm. Like metabolically healthy person has body fat that is uh much more thermogenically active or metabolically it's like it's think of it this way fat's like fat burning fat. Mhm. Mhm. Mhm. To put it to put it simply. Yeah. Now I think the challenge is and this has always been the challenge with the fitness industry. fitness industry. fitness industry.

Yeah. It's so complex is that we train and coach people. We see what works consistently consistently consistently and then we try to explain it. Yeah. Yeah. Yeah. And what the science people will do uh is they'll point to the explanation and say, "Well, that's not true." Mhm. Mhm. Mhm. But the result is what's true and consistent. It's just that it's complex and we're not quite sure. Why is it that I could take a woman It's not just kind of It's not just kind of complex though.

It's like one of the most most most complian metabolism is incredibly complicated. That's the part that I think that's the part that that's the part that I think annoys me about this conversation or getting into this debate. It's just like the ignorance of of us any of us to argue something that is the it's like us literally trying to argue universe type stuff that's way beyond like we can even it's like getting into hardcore debates about stuff about that. It's like we only know so much of that and so to act as and and yeah, we got we know some stuff like we've definitely got great big telescopes that see super far away and we've been able to measure some things and the way it's moving and get an idea of how fast it's moving, how big it is or maybe how it's spinning and we have some ideas.

You know what I'm saying? But to act as if we're all knowing on something that's so far away that's your metabolism is like that. Our brain is like that. There's like there's a handful of things that are that crazy ridiculous that we know so little about, but we know some stuff and then we make this huge leap of like this is how it is. It's like one component too in the process to your other point of it being the end result like like let's weigh out the end result of these methods.

That's right. right. right. Like why can't we draw this all the way out? Like if you want to just point to this one part of the process like all of that like you have to configure the rest of all the how all the components interact with each other. I'll give you another example. Um rep ranges that build muscle. Um so it was widely believed for a long time that if you want to build muscle, sculpt your body, whatever, uh that the lower rep ranges, so let's say 6 to 12 bodybuilders have said this forever, uh are better than like 25 or 30 reps.

Okay. Uh, bodybuilders, strength athletes, strength coaches, trainers, we've been saying this forever now. When you look at the studies, uh, and they've done huge studies now on this. You know what they find? 28 reps builds muscle just as effectively as six reps. So long as, uh, you're within a certain proximity of failure. In other words, the intensity has to be high. And 28 reps will build will cause hypertrophy in your quads like uh, seven reps will, even though the seven reps is much heavier. True. Now, here's what a coach knows.

Go take your client, try and do 28 reps of barbell squats. And you know what? You're not going to hit muscular failure. You're going to hit cardiovascular failure. cardiovascular failure. cardiovascular failure. Yep. Yep. Yep. So, the limiting factors cardiovascular fatigue. cardiovascular fatigue. cardiovascular fatigue. In other words, you could do the study with leg extensions and you could see similar hypertrophy. But in practice, coaches, no, like I'm doing 28 to 30 reps of heavy deadlifts and barbell squats. it. We're doing cardio because that is in that your cardiovascular capacity is what's going to limit you not uh what the studies show uh the proximity to failure that need to happen to cause hypertrophy.

Now you might be able to do it with curls or side laterals or something like that. So that this is my point. My point is uh there's you've got the science but then we have the result the result the result that we see consistently and we might not be able to explain it uh perfectly. Yeah. uh for like another one like um art lives well in the study but the application of is completely different. Yeah. Like uh drinking a gallon of water a day uh causes fat loss and then you know we would try to explain it fleshes the body out of fat and does all this great stuff.

That's not what's happening. But you know what's happening when you drink a lot of water? You're not drinking a lot of other calories and you have some appetite suppression that's going on. Um and so generally you tend to see a little bit of weight loss with with with All right, real quick. If you love us like we love you, why not show it by rocking one of our shirts, hats, mugs, or training gear over at mypumpstore.com. mypumpstore.com. mypumpstore.com. I'm talking right now. Hit pause. Head on over to mypumpstore.com.

That's it. Enjoy the rest of the show. We also have a brand new program, brand new launch. Ready? Maps PPL. Maps pushpull legs. We have a men and women's version. This is the first time we've ever done that. Because it's a new program, it's 50% off. Go to mapspppl.com. mapspppl.com. mapspppl.com. Use the code PPL50 for the discount. We're going to throw in for free a building diet guide and supplement diet guide. We have an atome version if you just have dumbbells and you'll get some coaching from a mind pump certified coach.

Three days of it. Either attend it live or watch the replay. Again, it's mapspppl.com. The code p50. Back to the show. show. show. Well, when we when we try and and explain the science to and and we we limit it to just that, we ignore what we've often talked about as the most important piece, which is the behavioral aspect, too, aspect, too, aspect, too, right? right? right? And the person that that disciplined themsself to eat a healthy diet, to hit the protein intake, to show up to the gym one to three times a week to build the five pounds of muscle has now created whole new behaviors in their life that then trickle down.

Trickle down. Yeah. That person who did that to build that 5 or 10 pounds is now a different person than what they were say 6 months before they built those that 5 to 10 pounds of muscle. And what it takes to sustain and keep that muscle in their body now requires and so they have more energy. energy. energy. They're they're more capable throughout their day. Like I mean I I've I've talked at nauseium on the podcast. One of the things that's motivated me to stay healthy, fit, and strong as I've aged is simply I recognize what I how I am at home.

I'm just I'm I'm just na if I get a workout in before I leave the studio when I go home, not act not trying to I just naturally move more. I just do I'm just I'm more I'm more likely to hop up off the couch and go move something or help something. It's just versus had I not done that. And so you're we're not measuring that because that wouldn't work in a in a controlled That's right. That's right. That's right. study environment. But the reality of it is that happens and it happens subconsciously.

that person isn't going like, "Oh, now that I've got 10 pounds of muscle, I'm now going to do the dishes more often or I'm now going to work around the house." It's just they just do. just do. just do. Well, just to contri Just to add to that, Adam, strength uh as a physical pursuit contributes to all the other ones. So, you can go extreme with it, but generally speaking, uh if you build if you add, you know, 15% more strength to your body, you've got improved mobility, improved stability, improved endurance, and stamina.

It contributes to all of them. Yeah, Yeah, Yeah, that's not true with all the other ones. So you could increase your stamina by 15% and it won't necessarily make you stronger uh and it won't necessarily increase uh or improve the other attributes. So building strength from a behavioral standpoint uh does tend to cause other positive behaviors because when you're stronger Yeah. you tend to do more other things. But again, I I'll I'll word it this way. I'll say this. Um, building muscle and the process of building muscle leads to a leaner physique better with less time or less effort than trying it the other ways.

Trying to burn it off with lots of activity, trying to run it off with lots of running. of running. of running. You can accomplish fat loss with lots of activities, but the one that has the biggest return on investment by far uh is strength training. Like if you did cardio twice a week for an hour, um you would see improvements in stamina. You'd see uh over time you'd see maybe some fat loss. Uh two two hours a week of strength training. And I would I'll show you more fat loss.

Mhm. Mhm. Mhm. In comparison. Um uh and in fact, you don't need much more than two hours a week um of strength training. So uh again, I'll I'll I'll die on this hill. And coaches know this, trainers know this. So, it's really frustrating when you get the the people trying to dig down and argue a point and, you know, okay, technically you're right. Okay, a pound of muscle, you know, metabolically only burns this many more calories, but guess what you just did? You just discouraged a bunch of people from doing the most effective form of exercise.

exercise. exercise. Stupid. Stupid. Stupid. Uh, for what they're looking for, stupid. stupid. stupid. You just you just confused the hell out of people. we just turn people away uh when we know look it it doesn't make sense from their standpoint why I can take uh 110 lb female and have her calories go from 1900 to 2700 calories which we have we have an example of that here at the studio so 1 1900 2700 calories and her body weight is now stable and she's fit and lean lean lean that's a that's a massive increase with no muscle gain by the way she has yet to show any muscle gain for that how did that happen like what's going on here is because she's it's because it makes your body you turn your body into a better body composition machine.

I think that's a better way to put it now. Like you want better body composition uh less fat uh on your body then uh build more muscle and that's the best approach. approach. approach. I I have a question for you guys. think I know how you would answer, but curious because it was it was proposed to me this weekend and uh it it caught me off guard as far as like how to articulate why uh I would or would not do something like this. So have have family friend uh who has a son who's 17 years old who uh in since co has put like 100 pounds on.

Oh my gosh. just from, you know, lack of movement, uh, medicating with food. Oh, man. Um, that's a lot. Yeah. So, um, and they were asking about, uh, a GLP-1 form. And what I thought about that, and so I'm curious to I know what I said, but I want to know what you guys would say to that quite. So, is you got a family friend who's got a son that's put on that kind of weight in that short period of time and you know the powers and how effective a GLP1 will be.

Sure. Sure. Sure. What would you say? Boy, that's tough. Um cuz they sound depressed. depressed. depressed. Yeah. Yeah. Yeah. Like a 17-year-old. So, this is back since he was 11, right? Six years ago. So, from the age of 11 till now has put on 100 pounds. I didn't even think about that, but yeah. yeah. yeah. Yeah. He sounds depressed. Um, so I don't Yeah, I mean they use the term he's been medicating with food. So I'm assuming that's that's a pretty logical conclusion. conclusion. conclusion. The fear with a GLP-1 of course I could see value in either side.

Like I can see value in using a GLP1 in a very uh conservative way with a coach. Not with without a coach. No way. Yeah. Yeah. Yeah. But with a good coach uh and a behavioral specialist, behavioral specialist, behavioral specialist, I could see the value in it potentially. My fear is you take away his favorite drug uh because now he loses a craving for it, he may find it somewhere else because the root issue isn't solved. That would be my one fear, especially with a kid.

Yeah. I don't know. I mean, I I definitely like having a coach obviously would be the first move and um seeing what kind of progress like what kind of activity they'd even be interested in. Yeah. uh in terms of like just like finding a way towards training first um and then having that sort of in in your pocket as like something to kind of add in once we establish some kind of a routine at least like I my fear would be you start with the GLP1 the exercise still really isn't even a behavior that's uh considered you know with the kids so kids so kids so you know like to me that's the biggest rock to to face first is is really getting the exercise established.

Yeah. And maybe to add to that, Justin, a 17-year-old is different than a 37y old uh or a 47y old. Like behaviors are really hard to change when you're 47. Yeah. Yeah. Yeah. When you're 17, uh you can make pretty radical changes in uh how you identify with things and your values and your behaviors. like there you have a window there with a kid that that gets smaller as you get older with more responsibilities and stuff. So, I don't know what they've tried. Have they tried anything else up until now or is it just like, "Hey, we just talked to him." Uh, not that I'm aware of.

I think I think they've tried to encourage him to lift weights and stuff like that, but I don't think don't think don't think Have they tried hiring like a good coach? coach? coach? I don't think they have the means to do that. that. that. Okay. Okay. Okay. Cuz that would be where the first place I would go. Yeah. Yeah. Yeah. Would be to hire a coach. I've worked with kids, not 100 pound overweight, but I worked with some kids were pretty overweight that were I mean, the cost of a GLP1 versus a coach, I'm going to lean on a coach personally.

personally. personally. Yeah. Yeah. Yeah. Yeah. I mean, it I was a I was hell no. It was It was a quick hell no for me. I I I think that uh and maybe because it's closer to home for me right now because I'm watching some I have quite a few people close to me that I'm I'm watching use it and and a and I would say a large percentage of people I see using it are using it inappropriately. Mhm. Mhm. Mhm. Uh Uh Uh meaning meaning meaning you could create You're right.

You could create a behavior with this kid. Yeah. So Yeah. So Yeah. So medications. medications. medications. Yeah. Yeah. So, but basically that's what I I said. Um, I absolutely think he can lose the 100 pounds off. Uh, do you want you you want to sign your kid up for a drug for the taking a medication for the rest of his life? Because that's pretty much what he's going to have to do to keep that eye on medications. Well, that's what he's going to end up having to do because he's at he's at an age right now where he obviously doesn't have good relationship with food and and doesn't get good habits and behaviors and simply just crushing his appetite isn't it's solving it temporarily to lose that but I mean it does he is he mature enough to want to put the discipline in to go like oh I have a bad relationship with food and do I have like so you I mean you're your points of I mean yeah of course if he had some therapy and a trainer and everything all together Absolutely.

I'd be pro that. But that's not realistic. People are People What's happening right now is now is now is you have a problem like that you have a problem like that that you know that your your son or family member is is struggling with and everybody is talking about GLP ones and the success, you could lose it because of this, right? And so and and and that by itself is is just one expense. It's just like, okay, I can afford to go buy this thing. And then and that it's helping all these people out and they're saying all this positive stuff, but it's like you're not addressing the root cause in that kid by giving him a GLP1.

Well, here's the hard question cuz he's 17. He lives at home. Yeah. Yeah. Yeah. Do they struggle with this stuff? No, they're they're relatively healthy. And he's at home for how how long he's not just I don't know. I don't know the detail of how long he'll be living at home. at home. at home. Is he a sophomore? Junior? What's 17? Usually sophomore or junior junior. Because the reason why I ask is um I I had a woman once come in to train with me and she had her son with her.

He was young though. He was much younger. He's like 12 and he was eating like McDonald's chicken nuggets. And she looks at me, she goes, "Hey, can you tell my son why these aren't good for him?" And I looked at her and I said, "You bought them." I mean, we've both shared stories about this. We've both have sh we I mean, we've all probably trained this because if he lives at home and he's not he's buy he's not buying. Well, I mean this my my my answer was but and here's the they have a lot of influence over they could just change a split split family too.

So split the other side not on board. Yeah. I don't know. I don't know if the other side is as I I mean first of all I said the best thing that you can do is you guys have to live it and breathe it here at home. Like that's the that that's the food that you this is you eat what we eat. We all eat we all eat these types of foods. You exercise. You stay in shape. Those are things that you'll you'll at least influence 50% of his because I guarantee this I've seen this so many times where parents uh make changes, the kids all get more fit.

Uh if all they have at home to eat is fruits, vegetables, meats, uh like like just essentially whole natural foods. There is nothing else. Eat as much as you want, buddy. I bet that alone would take half of it off. Yeah. Yeah. No, I agree. I mean that that these are the the directions though I go before I mean it just everybody jumps to the GLP one right now, right? So it's like there's and even even what we're talking about I don't think is failp proof or ideal but it's it's the better direction to go with some the only case where I cuz the question was asked is like is there would you ever put a young kid on I said well yeah know if there was a kid that was uh like diabetic or medical like we we had emergency yeah more of emergency like get the because then I get the weight off and then we can talk about all the stuff that we need to fix and that this isn't this isn't solving long term.

the challenges with with families like this. This is what they'll say. They'll say, "We have other kids and they don't struggle with this and we all have the same food in the house, which I get, but you have a situation here where one of your kids is in dire need of help. And if they rely on you to buy the groceries and they live at home, um if you just if you radically change your pantry and your and your refrigerator and everybody lives by it, um you'll see just I mean it's it'll be hard for him to stay 100 pounds overweight if the only food he has access to are meats, fruits, vegetables, and and and Well, that's part of the challenge that they express is that what he'll do is he'll be a breakfast skipper, not eat at home, then he goes to grandparents house, grandparents house, everybody's going to be on Yeah, that's what I'm saying.

He's got they've got other homes that they're trying to control at the same time their own their own is probably the most well controlled as far as healthy. That's tough. That's tough. That's tough. Yeah, very tough. Very very tough. But everybody's got to get on board. But I I mean the the the main takeaway for or I main point I try to make is that the GLP one is not the answer. No, no. no. no. There's uh it's definitely it may feel like that or you may think that or someone may tell you that because that'll initially knock the weight off of him, of him, of him, but you're not solving the problem.

You're not solving and and in fact, you're potentially setting him up with worse problems because what'll happen is he'll lose the 50 50 to 80 lbs and his metabolism will be next to nothing. And then you'll have be faced with a just keep him on this forever and let him eat 1,200 1500 calories every day knowing that you're depriving him of nutrients. I developed this like I need this. Yeah. And so I just don't think I know adults that took uh just like similar this is similar but who took um certain medications either anxiety or uh like ADD medications as kids and as adults they struggle getting off because they felt like they couldn't sure sure sure like oh my god if I go off this I've been on this for so long how do I deal with uh this anxiety or how do I deal with I' I grew up with this type of stuff man speaking of the GLP I noticed for me a huge benefit from micro doing the GLP for gut health for me.

You know, you you brought that up to me about doing that again because I h I haven't taken it in a long time since I did my whole experiment. But there were some definite positive uh benefits I felt with my psoriasis and stuff and there's there's a part of me that wants to go back on for the micro doing of it for thems autoimmune stuff. Yeah, there seems to be an effect. This is speculative at this point. There's not tons of data. Some data suggests this that it helps with autoimmune issues.

I don't know. I don't think it's uh with me it's autoimmune. I think I have I think I I need slower gastric emptying because that's what it does. It slower it lowers or slows down gastric emptying and my tendency when my gut is off is too quick. So I don't my my you know people with gut issues either constipation or diarrhea. Mine goes in the other in the direction of uh too fast. So I think it slows down gastric emptying for me and it helps. I mean, I think that might it might be similar because what I haven't put my finger on is like is is there is there actually something uh mechanistically that it's doing to help the autoimmune or is it really that when I was micro doing it, I'm less likely to drink alcohol.

I'm less likely to have that tree. I'm less likely to eat a huge meal. Like I just I and that could have that has a lot to do with my like I know when I'm just being fasted I see lots of positive benefits to my autoimmune issues and so maybe just the slowing down uh of that good point keeps me so like I haven't been able to connect the dots yet if it's one or the other cuz technically I know when I eat really low calorie that's kind of my go-to whenever like my psoriasis really flares up or I just feel like man I'm battling I I'll I'll do like a quick day fast a couple days in a row really low calorie and like just straight like meat, maybe rice, that's it.

Something real basic and that tends to like bring it down pretty quick. pretty quick. pretty quick. Speaking of uh like uh gut and health and all that stuff. So uh ask so tell me if this is true for you guys because I have a theory. If you have to if you have to poop and you don't poop when you have to poop, does it go away or is it like it gets worse sometimes? It implodes. So do you have a poop window? I do. I do.

So I Okay, so my theory is there's been times like that. There's been time there's been times when we're where we like we have to do something work-wise. work-wise. work-wise. So Doug's making a face. Here's why I said this. I've heard women say this. If I don't So my theory was that women have a poop window, guys don't. Like ours is like, you don't go to the bathroom. You need to go to the bathroom. But I've heard women say this. If I don't go to the bathroom, I need to go to the bathroom.

Then it goes away. And then I like I get constipated. I hurt, right? right? right? That don't happen to me. If I don't go, it just makes it makes me have to go right away. I know. I've heard that, too. It's never really been that big an issue. So, you have a poop window. Yeah. You don't. don't. don't. Yeah. If it Yeah. It doesn't It's not always though. There's times where if I have to go to the bathroom, I have to go to the bathroom and it doesn't matter how whether I'm waiting that window or 4 hours later, I'm going to have to go.

But there's been times before where I feel like and it's typically after I eat something and I think, "Oh, I'm going have to go to the bathroom." And then it kind of settles and then it passes and then I'm like, then I'm okay. Okay. Doug, do you have a window? Well, if everybody must know. I feel like you do. I think yours is more negative. more negative. more negative. No, it depends. It depends. There are times when you have to go and then you don't and then it kind of disappears.

Do you get upset with that? Like, oh, I missed my window. Do you get uh never really thought about it. I've literally heard women say this like if like my kid, oh, my kids are bothering me. I got and I missed it and I'm pissed off now because I missed my window. Okay. So, my I think I think that I would love people to write in. I feel like women have a window whereas guys maybe don't. And and we can kind of just make it happen.

That's my theory. theory. theory. I I don't know. So, what would be the evolutionary reason for that? Oh, I don't know, Doug. Come on. Spirulate. Spirulate. Spirulate. Well, you're in the middle of a a hunt and you and you see your kill and you don't and you got to go, but you're like, "No, this is you can't you're not leaving that." leaving that." leaving that." Yeah. Yeah. Yeah. You're not leaving that. I don't know. No way. No way. 200 years ago, you're hunt you're hunting you're hunting deer and you've been waiting 3 hours and oh man, all a sudden I got to go to the bathroom and all a sudden one crosses your path.

You're not tracking that thing. You're thing. You're thing. You're Well, the other thing too is you're very vulnerable. Think about how vulnerable you are out in the Serengeti. Yeah. Yeah. Yeah. Yeah. And you're squatted down. You know, that's why dogs look at you when they poop. Do you guys know that? Well, yeah. Well, yeah. Well, yeah. Cuz they're super vulnerable back. Yes. They're looking for protection. Hey, bro. Watch me right now. Must be a myth. The one where they they circle because it's has something to do with the spinning the rotation of the earth.

I don't know. I heard some like electromagnetism electromagnetism electromagnetism reason for that. like they're trying to fight. fight. fight. Oh, I was I always I just thought it was more of that like make they're checking their surroundings really well before they they they and then they and they do that little thing. Totally bad. They're bad deadlifter. deadlifter. deadlifter. Yeah, I totally think is that I mean that that's what I always thought. The reason why a dog circles like three times before they they plop down and lay down like that.

It's like it's like checking their surroundings to see which I my dogs always I remember my dogs always liked uh they like being under the bed. They like having a wall or a corner. They like to be able to have so they know nothing can come behind them. Dude, my friend's dog's hilarious about that. Like he will find a fence or like a tree or something like go right butt up against it and [ __ ] on it on the tree. On the tree or on the Well, you got a weird dog.

That makes sense though. That's like that that makes sense cuz you know nothing's going to come up from behind you and get you. So Doug Doug look So Doug looked it up. It says primarily due to instinctual ancestral behaviors aimed at creating a comfortable safe. comfortable safe. comfortable safe. Yeah. Yeah. Yeah. And warm Doug look up do do comfortable and safe makes sense. Uh uh does a is a does a poop window exist? Men versus women. I have a theory. I have a theory around this because I know dudes and dudes are like if I got to go like it's not like I can make it go away.

Maybe sometimes but I got to make it happen. Let's see what they ask. Constipation's more like a poop window is a non-scientific term for the 20 minute posturge time frame when the internal anal sphincter opens to allow bowel movement. Missing this window can lead to temporary constipation. As sphincter says, sphincter says, sphincter says, "While this applies to both, women often have longer colons leading to slower digestion, greater constipation risk, and more varied stool consistency." Longer colons. Longer colons. Longer colons. I didn't know that, but it backs up my theory.

theory. theory. I know. But it implies the opposite is true. Like that women have got That's what I thought. That's my theory. My theory is that men have a women do. Oh, that women they got to go, they got to go. There's no Yeah. men got to go, they got to go. So men generally have faster colonic transit and are less likely to suffer from I know that constipation. How much longer is a woman's colon than a man? 10 centimeters. 10 centimeters. 10 centimeters. That's actually if you think about how much shorter women are generally proportionally that's a big difference you guys.

you guys. you guys. Yeah. Yeah. Yeah. Why? Why? Why? I mean kind of not really. Yeah. Dude, listen. If if the woman is on average how much on average? I think if she was double your if she was half your height, it still would then 20 centimeters. That's a pretty good I mean that's a for your colon. Dude, that implies women are different than men, dude. I'm not I'm not all for that at all. Oh crap. Oh crap. Oh crap. You're not on that trade, huh?

Oh no. Oh no. Oh no. My theory. My theory. My theory. Oops. We should back up a little bit. Speaking Speaking of men or women or whatever, how how many times have you guys uh used Joy Mode uh pre I have I have I have pre-intimal podcast. We're supposed to get all dirt. I mean, we're supposed to talk about window. It's a great transition, isn't it? it? it? Uh you have a bunch of times at least 20 plus. It's It works. Yeah. No, it totally does.

Yeah, it totally does. totally does. totally does. It's a It's a pre-ex supplement. This is what I said. I know. I know. I We've always We've always always always My brother-in-law My brother-in-law My brother-in-law talked about it as a a preworkout, and I know that's how you primarily use it, but for the pump, but Yeah. No, it's a Wait, you gave it to your brother-in-law? brother-in-law? brother-in-law? Yeah. Yeah. Yeah. What' he say? Yeah. Yeah. Yeah. Yeah. He's I mean, he was like I mean, we didn't like talk about it.

So, how'd it go? How'd it go? Yeah, I assumed it went well cuz he was like, "Dude, can I have more?" You don't do the due tell. Do tell. No, we didn't like have a little like coffee talk afterwards or speaking of which. So, I'm So, right now I'm wearing a It's not a halter monitor. They make them different now. A halter monitor. Do you guys know what a halter monitor is? is? is? Kind of like a halter top. No. You guys call me a sports bra?

You wear a man's ear? No. I think I'm saying it right. What' you call that? A man's ear. Seinville, dog. You don't know. Oh, bro. Come on. So, I'm wearing it's a device that is tracking my heart rate. So, I had I had some heart palpitations like a couple weeks ago for like 3 4 days and it went away. But my wife's like, "You got to you're going to go get it checked." So, I'm like, "Fine, I'll go. Whatever." Dude, what? Dude, what? Dude, what? So, I went and so I'm wearing this thing.

It's fine, dude. I've had heart palpitations. It's not a big deal. Uh, but my wife wants me to. So, I'm like, you know what? You never know. So, I'll go get it checked out. So, I'm wearing this thing right now that measures your heart rate. So, I have to wear it for a week. It's actually pretty cool. Back in the day, I used to have to have this like monitor. It was a pain in the butt. You can't even see it's like stuck on me. I guess I'll just keep it on for a week.

But it's measuring my heart rate. And so, and what it's doing is if I have any heart any heart palpitations, it'll me it'll it'll measure it and then they get a report and then they'll be able to see what kind HRV. HRV. HRV. No, it's not. No, it's it's Wouldn't our Wouldn't our Aura ring do that? that? that? No, not as not as accurately as this. I'm sure not as accurate, but I mean it probably it would give you an idea that you like I'm sure if I saw some sort of Well, what this is going to pick up are potentially what kind of skipping a beat cuz most of them are benign.

Not a big deal. deal. deal. Yeah. Yeah. Yeah. But everyone there are some that if you have certain ones that they have you have to be careful and so that's what they're looking for. Even though I've been me I've been caught with them before, doctors measured them. It's not So do you get like any shortness of breath or if you had like any symptoms of that? What happens is I'll get the the skipping of the beat thing and then because I know it's happening I'll get anxious anxious anxious and so I'm like okay am I feeling that because I know it anyway it's not a big deal but I'm doing it.

So I'm wearing it but then I realized like they're going to see my heart rate go up and down whenever I do anything. So I'm like so last night you know Jessica and I So I'm like dang bro like they're going to see how long we did in the morning. Pretty sure they factored it. Don't you remember? Don't you remember three minutes your heart rate went up here? You guys remember that when you guys were tracking with clients with the body bug and something? Yeah, I totally remember.

I had so many of those conversations where the what big burn calories cuz I used to always one of the things I love to do with my clients is when those that tool first came out was so I mean come on it was revolutionary when it first came out uh and it would be so you hadn't seen them in a week and we'd sit down we look at every day and throughout the night and all of that like the spikes in the Friday night what are you doing right here at 11 p.m.

And they and then they'd be like, you know, get all uncomfortable, you know? Well, I just I suddenly Or some would brag, you know? Well, I suddenly felt like uh and then I'd be like, "Wow, that was only 3 minutes." You know, I felt a little self-conscious, you know what I mean? I'm like, "Yeah, we might need to make I don't want the doctor to look like you had a great 3 minutes there. there. there. Why were you running so hard for a minute? What happened there?" That type of deal.

of deal. of deal. So, anyway, on the treadmill. Yeah. So, I got to wear this thing. Speaking of movement and stuff, I just got to say this out loud. I'm just going to defend myself everybody real quick. When we did the skipping on the video, first of all, I wasn't trying real hard on everybody here was doing their best effort. Number two, their best practice or something. Number two, two, two, is there really like a standard uh for skipping? skipping? skipping? First of all, skipping isn't supposed to be this massive like uh display of it's a skip is like a like what I did was I skipped.

No, skipped. No, skipped. No, but nobody thought you did. Somebody commented underneath this looks like what did it say? This looks like a dresser trying not to tip over. That's amazing. That's amazing. Yeah, a lot of people went back Yeah, a lot of people went back and forth whether Doug won or I won on that. But you definitely did not do a skip and Justin definitely did a football high knee drill. That's what skipping is on the field, dude. dude. dude. Yeah. So, it's like I didn't know I was like supposed to be like a little girl skip, you know, like like I could have done that.

done that. done that. Yeah. Adam's a suspect. It was a little bit of bit of bit of No, you know what it was? You guys had the hands going to the sides and I was like, like, like, he's definitely done this recently. That's why I screwed up. You could have given you could have given Adam like a wand, you know? Stop it. Stop it. But hell, people talking crap. Like, I wasn't even trying that hard, you guys. Well, you know what was funny? I don't even What was great was how that came to be for the audience.

So, our editing team obviously does do these funny photo shoot days or whatever where we do all this a lot of this content. We don't know anything, right? We don't we don't prepare. We don't Yeah, we we don't know what we're shooting many times or what's the edit's going to be and we're getting ready to transition over and do some other videos and Danny brings up, oh, you've seen that thing where have your boss skip or what like that? And all of us were like, oh, that's silly or what that like.

And she's like, yeah, can you guys skip? And we're like, oh yeah, yeah, yeah. And then everyone says, yeah, yeah, real quick. And then everyone goes like, "Wait a minute. Wait, what was the last time I skipped?" Like, "I think." And then and then we all started questioning ourselves. I mean, I think I can skip. I'm pretty sure. And then then daddy was like, "Well, why don't we do this? Let's just try." But no, nobody was allowed to try at first. It was so that was like a true first time everybody trying to skip and god knows how many years that you've probably done that.

And so it ended up being better than what I thought. I started laugh. I was like, "Oh, wow. That's hilarious." We did a lot of varied so much. It was great. Yeah. They had us do and they haven't even they'll be up by the time this comes up, but they had us do a plank, a grip test. Then we did uh I like the one we were insulting each other. Although some of those were a bit kind of hit me real hard like man hit us all really hard, bro.

These are some of them are mean. Vicious and I loved it. I know, dude. Buffering was buffering or Butterface was that was mean. mean. mean. I I don't know what but I was I got slightly I don't know if I'd rather be the douchebag kick me vibe everybody knows I'm the douchebag I got I got a little insecure though I went out my wife that night I looked at I'm like am I handsome oh my god like like objectively I was like asking a question why insecure because somebody wrote in a terrible insult that's why so now I feel like I feel like I'm not handsome it's like it's a muscle that we're you I got So, there's a study uh on diet that just is going viral right now.

Oh, really? Oh, really? Oh, really? Yeah. But it's so funny. It's the stupidest study of all time. So, every coach uh who hears this study is going to go, "Duh." I'm going to pull it up for you guys right now, and I'll just tell you what the study is, and you guys uh then I'd like to have your opinion. Uh but it's flying. It's flying right now. Uh with um like everybody's like, "Oh my god, this is crazy." and groundbreaking. So, here's the title of an article in Eureka Eureka alert uh which you know we'll write about studies or whatever and you can read the study but this is the title of the study.

You want to lose weight? Try eating the same meals on repeat. So, here's what they here's what the article says. Sticking to the same meals and eating a consistent number of calories each day may help people lose more weight according to research published by the American Psychological Association. The study published in the journal healthy every day. Hold on a second. Oh, yeah. Found that adults who followed more routine eating patterns such as repeating the same meals and keeping calorie intake steady over time lost more weight during a 12-week behavioral weight loss program than those who ate a more varied diet.

And it says, yes, now this is so ridiculous. ridiculous. ridiculous. Uh, maintaining a healthy diet in today's food environment requires constant effort and self-control, said lead author Charlotte Hagerman, a PhD of the Oregon Research Institute. creating routines around eating may reduce that burden and make healthy choices feel more automatic. So, they analyzed detailed real-time food logs from 112 overweight to obese adults who were enrolled in a structured behavioral weight loss uh program. And they were the the participants were just asked to track everything. And of course, people ate the same thing every day, lost more weight.

Now, everybody's like, "Wow, like this is wa groundbreaking." wa groundbreaking." wa groundbreaking." It's it's frustrating. But what it does go back to though and I and I I think it's interesting talk about because we came out early on. One of one of the early um myths that we we busted or we're talking about was everybody knows now but 11 years ago it wasn't as as popular to talk about which is the small meals. Yeah. Eating eat small meals frequently throughout the day and and so that's a bunch of [ __ ] We know that it's calories the same.

It's all the same metabolically whatever. Although uh I I've always advocated for it and and just from personal experience with clients and and doing that for so long. May I had the science wrong and explained it absolutely wrong in my 20s, but I had a lot of success with doing that with clients. And another and I think this study kind of points to this another reason why I think it's it's so beneficial is it gets clients in this behavior like if they're if they're making four to six meals every day, right?

and they're eating all these small portion meals, it it starts to change uh what you think a portion size is, too. And America's really distorted that. We're the worst country in the in the world when it comes to portion sizes. I mean, it's just everything. Our portions are cheesecake. Go any go anywhere else in the in the country or anywhere else in the world and they don't serve portions like we serve. And so you if you're born and raised in that your whole life, you just assume that and then all a sudden you start portioning out what a 4 to 600 calorie meal looks like and it looks like a third of what most plates look like.

And so one of the things I found really beneficial with my clients was getting in this habit of every 2 to three hours eating these little 400 500 calorie meals. It really starts to train them to understand like that's a meal, you know? And so now when you sit then then take that same client who's done that with you for six months or a year to get in shape and they get back reintroduced to the plates when you go out to eat and you go like oh [ __ ] this is way more than I'm used to eating.

There's a lot of value to that. There is there so I so here's so here's the study and here's what's happening and it's very basic and I don't know why everybody's getting blown away but there so there's two things that are happening. They're looking at people and they're taking the data and saying, "Wow, the people that ate the same kind of food or the same meals every day lost more weight." Well, there's two things that are happening and one of them is way more impactful than the other.

Number one, palatability is greatly affected by novelty. Number one, you eat the same thing over and over again, it just doesn't have the same effect on you in terms of palletability, making you want to eat more and more and more. Eat the same food. I don't care how tasty something is. If you eat it all the time, it loses its drug-like effects. That's number one. But here's the big one, you guys. All they're looking at are people that meal prep versus people that don't. that don't.

that don't. That's it. That's the main thing. That is it. There's nothing about this that's revolutionary. that's revolutionary. that's revolutionary. Discipline of just like being consistent. This is what I'm planning. This is what I'm eating. That's it. That's it. That's it. And that's it. That's it. This that's it. We're done. There's no magic uh formula here that we're looking at and unlocking anything. What you're looking at is a pe a group of people where a much larger percentage of them are meal prepping. They're preparing their food and this is what they eat.

Uh versus people who go about their day and go, "Uhoh, I'm hungry." Now, let's look at the long-term adherence to that. Totally. Oh, I see what you're saying. Yeah. Yeah. Yeah. You know, it's it's really not that uh that that difficult either. I don't know why uh why we make it like it's such a big deal. So, I I've been posting every Sunday now just to share with the audience like what meal prep Sunday looks for me. And it looks a lot different than what it looked like when in bodybuild mode where I had to make sure I'm hitting.

Like I don't I don't meal prep like that anymore. Like I meal prep like for that reason. I meal prep so I have a healthy whole food choice always at my disposal that I have I can carry. carry. carry. You're not weighing things and going No, I'm not I'm not leaving it to chance. Yeah. chance. Yeah. chance. Yeah. Yeah. Exactly. And I'm not I'm just I'm not leaving it to where I'm hungry here in an hour and I got I'm after we get done doing this I'm going to be hungry and I have something ready.

If I didn't I would door dash it and then what what when I go to door dash when I'm already hungry hungry hungry the impulse to go get juice something super healthy for myself versus getting something that's sounds way more palatable palatable palatable and novelty kicks in like yesterday I had that and I'll try this versus I have a choice. It's already been made. It's done. It's like it's not a big deal. And and so and again and so what all it looks like is as if I was cooking dinner.

I'm just making five times the amount. And so I have enough and that will get me all the way till about Wednesday. And then on Wednesday, Katrina and I will cook dinner another big dinner that will get us through the rest of the week. And that's just same. And it's not I'm not trying to have four meals ready every single day. If I've got two meals prepared for myself that like between that and then if I need a shake or a bar if between something like that and then we make dinner every single night, it's enough to keep me eating whole foods and not eating out.

I like that term anchor meals, right? Those two like main uh staple meals that you can consistently provide. Then it's kind of a little bit of uh you know fluctuation there, a little bit of flexibility. flexibility. flexibility. Yeah, it makes it like was it Max Lucir shared that study? And he's like, "Whoa, breakthrough study." And so I I waited cuz I had to look at it and then I sent it back. I sent back to him like, "Oh yeah, dude. We're just looking at people that meal prep." And he goes, "Oh my." Yeah, you're right.

Oh my god. That's like totally like totally like totally That's all there's nothing groundbreaking about. There's no like magic fat burning effect that's happening. You just got a bunch of people. people. people. I you know, a step even before that I think is just is hu is huge that we there's studies to show the difference. Just someone in forget prepping just track what you're eating and see what a difference that makes. Yeah. Yeah. The awareness around, oh [ __ ] I thought that was only this much. I had no idea.

I was So I think you do that first and it opens your eyes of, "Oh wow, I would have never." And by the way, this extreme novelty we have with uh food. It didn't exist for most most of human history, you had like two options. You didn't have a million options. We have so much food novelty that it's wild. We've we have so we have so much food novelty that we become snobs about I can't eat that for breakfast. breakfast. breakfast. Yeah. Yeah. Yeah. Like uh Like uh Like uh how many times have you heard that before?

Like I can't figure out anything to eat for breakfast. Like it needs a special special special Don't you have leftovers for dinner? Like it needs some sort of special it has to have some sort of special recipe to be breakfast is just like that's so hilarious when you think about how ridiculous that is. And like our human existence that wasn't a thing for so long. It's only become this. You need a carb and a cartoon character. I mean, God, how power I mean, how powerful marketing has been, though.

I mean, that's just a testament to how how good they just trained our entire the goal of marketing is to change your perception, your beliefs uh about the world and yourself. That's what marketing does. Period. End of story. Yeah. story. Yeah. story. Yeah. And if you think it doesn't affect you, they wouldn't be spending trillions of dollars a year on it. That's what it does 100%. So, the more you're aware of that, uh, I think the better. Well, and it's it shapes it's, uh, because their goal is to get you buy something.

something. something. And once you've done that for so long, you start to shape your pallet into thinking that it needs this like sugary carby tasting thing. It's like, if you just flip it on its head and don't do that for an extended period of time, I promise you, promise you, promise you, ground beef and rice sounds good for breakfast. Even it's wild, but it does. It's funny to me. know what's funny to me is like having a teenage daughter and now she's born into fitness so it's a little different but I remember when she was younger and even when my son was younger younger younger they'd go to their mom's house and they'd go to my house now my my ex-wife isn't like super crazy with like processed food or anything like definitely more than our house and I remember my kids would be like there's nothing to eat I'm hungry there's nothing to eat I'll be like there's tons of food here yeah but you know I just want to have a snack yeah it's like you're not really hungry if you're really hungry then you'll go eat meal that's right that's right 100% And speaking of diet stuff, you know how a lot of people are using uh hule uh breakfast breakfast breakfast because of its convenience.

Okay. Okay. Okay. Cuz it's a meal replacement. So a lot of people are writing in and saying it's a super convenient way to help. help. help. Easy to digest, too. Easy to digest. Proteins, fats, carbs, you know, it's What's the calorie calorie amount? Uh 400 something, I think. 400. 400. 400. 400. Yeah. It's about 35 g of protein. It's a complete meal replacement. It's not like a pure like lowal thing. It's like your your replacement. replacement. replacement. You like the coffee one? I do, but it's never in here.

So, I saw Jackie posted and tag me. I don't know if she's getting it here or where she got it, but in our our refrigerator, we have all the other flavors, which I like the other flavors, but the coffee flavor is my favorite, especially on Does it have caffeine in it or is it just coffee flavored? No, I don't think it has caffeine in it. Do you know if it has caffeine? I don't know. I can look. I don't think it does. I think I think it's just coffee it's just I think it's just coffee flavored.

flavored. flavored. But I do like I check that. That'd be cool. That would be if it did. I'd be a happy surprise. even more like cuz I I typically don't do it for breakfast. I like it after a workout. workout. workout. So, I like your postworkout. I like to have something right after I work out and it's easy to digest. Is it Doug? I'm looking it up. Oh, I thought Sorry, my bad. I thought you already got it. Yeah. See, I that would be interesting if it had caffeine.

Uh let me let me find that one. I don't think it does. No, because that'd be weird. I think uh if they had that with caffeine, somebody iced coffee. Is that the one? Yeah. Iced coffee caramel. coffee caramel. coffee caramel. Yeah, Yeah, Yeah, cuz even like decaf on some level has a little bit of caffeine. It doesn't have to. That really is that true? It would have a tiny bit. Decaf has a tiny bit. Yeah, it'll be like 10 milligrams. Yeah, it just sneaks in there.

Not a little bit. 10 millig. Decaf has a little bit of caffeine. You know that? know that? know that? Yeah, it does. A little bit. Yeah, a tiny bit. You can't get rid of all of it. You can't get rid all of it. Yeah. It's got as much as like a It's got less than a than a Coke. I think a Coke has even more. Yeah, that's why I was It's not a lot, but I avoid actually decaf late at night, too. Well, oh, I had I had really sensitive caffeine.

caffeine. caffeine. Well, 10 for someone who's really sensitive to caffeine, a 20 a pill of caffeine is 25 milligrams. So, if you're telling me 10, that's half of that. A pill has 25. Most your caffeine pills are 25 milligs. No, they're usually 100. No, they're not. They're normally 25. I've never seen a 25 milligram caffeine. I'm a caffeine pill fanatic. So, yes, it does have caffeine. 65 milligrams per bottle. No [ __ ] No [ __ ] No [ __ ] Dope. Dope. Dope. All right. Party. I'm still going to have that after this.

I did not know that. But we have one. Yeah. Just I would imagine. Have you Have you had it yet? I haven't had it yet. That's That's the best one. I mean, they're all They're all good. Like I They all taste really good. I haven't had one that I'm like And you know me, I tell you. Don't scare me, dude. But the the iced coffee caramel one is is the business. And I have what I haven't done, and which I want to do, is like pour it over a cup of ice.

Shake it up, pour it over a cup of ice, and then similar. And now that I know that it has caffeine in it, I'm for sure going to do it in the morning. Speaking of workouts, I think uh MAPS ppl has launched, right? It has. It has. It has. So, this is a pushpull leg. All right, we're almost sold out. Yeah. Yeah, we're running out. They're flying off the shelves. No, I wanted to use that one. We're almost sold out. I speculate like more females were going to buy it than men.

Yeah. So this is the first time we've actually actually actually I think I think I think taken a program and programmed it slightly differently for men and women because women have they want a little more lower body focus, more glute focus and upper body wise more shoulder and back focus whereas men you know more traditional with the breakdown arms for men. Yeah. Just biceps and tricep just chest. just chest. just chest. And by the way the coaching starts tomorrow. tomorrow. tomorrow. Oh the coaching starts tomorrow.

So, if you got it, you get there's three days of coaching with our coach. Get on it. Cole kills it. But this is uh Yeah, this is this is a I'd say probably the most consistently requested split in our history. It's a very popular. Is it the most uh popular split p? I feel like it is. Yes. Yes. Yes. Just in general like it is. If we did like just a general survey in a commercial gym, I feel like if you were to say if you were say name a split and and give it like a quick name, I think it's just ppl.

I can't think of another. Upper lower would be the other one. Oh yeah. Oh yeah. Oh yeah. But I think ppl I always thought like single body. That's also my, you know, bodybuilder background that go knows that that sees a lot of that, you know. No, this is the most This is a very requested split. So I'm sure I'm sure people are going to love it. Our place makes multifunctional cookware. It replaces lots of different cookware tools. And it's forever chemical free, so non-stick pans without all those crazy chemicals that mess up your hormones and can cause other problems.

This stuff is heavy duty. Also, it lasts a long time. It's beautiful. It's easy to clean. The best part, it's healthy. None of those crazy chemicals are found in our place cookware like you find in other cookware. Even the nonstick stuff, even their air fryer, none of those crazy chemicals. Go check them out. Get 10% off. Go to from ourplace.com. The code mind pump gives you that 10% off discount. Back to the show. Our first caller is Mike from Montana. What's What's What's going on, man?

What's up, man? What's up, Mike? Hey, how's it going, guys? How you doing? Good. How can we help you? Good, good. Oh, man. It's a huge honor to be on. Like everybody says, it's I've been a huge fan for for quite a while. uh several years and uh yeah, thanks for having me on. I really appreciate it. You got it, dude. So, uh right to the question. Um I emailed in a few weeks ago. Um I had to reschedule for some uh issues with work. I couldn't couldn't make it to the call, but um I was about 2 weeks into a bulk when I messaged in and I was eating about 3200 calories.

Um hitting my protein targets every day. I've never actually tracked in a lean bulk before. So, um I was curious to see how high I could get my calories up. And uh for the first time in my life and growing up chubby kid, you know, I I've since been, you know, pretty fit for about 15 years. I've been consistent in the gym for a long time. But um I uh still have a little bit of that nagging like don't want to be a fat kid type mentality.

And so um I had a hard time kind of letting loose of that and just being like just eat, just fuel your body and and do it um you know how you need to. And so I made myself do it and I'm now eating upwards of 4,000 calories a day. um and about 550 to 600 grams of carbs depending on the day. Um and I am definitely getting stronger and I've weigh the same as I did a month ago. Um which is really really wild to me.

Um and I am taking a pretty low dose of epomoralin but I've been doing that for about a month. Um and you know truthfully I feel like it's not making as big of a difference as I had expected. Um, I just feel like it's the first time I've been super consistent with uh with my diet and actually weighing food for a long period of time. So, um, but I guess my question is, uh, I don't know if in my email it said, uh, that I do a lot of backcountry bow hunting and a lot of outdoor things in like the September, October time frame of the year.

Um, and this year I wanted to build some muscle so I could lean out and kind of look good for the summer or whatever. Um, and I'm struggling with how to transition into a cut from where I'm at now. So, I'm I'm actually a little ahead of a schedule on MAPS aesthetic. I'm I have a two weeks left of phase three. Um, and then I was going to move into a cut starting the end of April. So, I'm kind of in a weird transitional phase where I have 3 weeks left of my, you know, quote unquote bulk, if you will.

And then uh I was going to move into like a 6 to 8 week cut, but truthfully like I haven't put on too much body fat, so I'm kind of thinking about just eating maintenance, but I kind of just wanted to get your guys' thoughts on the best route to go. Well, what's what's the goal? Yeah. What why why go on the cut? What are you trying to do? Well, truthfully, just just for my own selfish reason, just want to look good for the summer. Um, you know, going out on the river and things, but uh leading into hunting season, I figure like I'm already in pretty good shape.

like in most of the lifts I do obviously following your guys' program is very functional. Um the only thing I'm not really doing is cardio and I feel like I can boost that pretty quickly um leading up to archery season which begins in the like the beginning of September. Um and so performance at that point in the year is my goal, but I'm hoping that uh I can kind of chase this aesthetic goal for another month or two and then transition into preparing for the back country.

Um and because truthfully I don't really care how I look back there. I just want to perform well. But, um, I feel like it's not going to take an overly long time to get ready for that. So, um, I guess aesthetics now and then performance in a couple months. Well, your your calories are so high. Uh, Uh, Uh, yeah, I have a couple ideas. It'd be easy to it'd be it'd be pretty easy. I mean, you would just drop your calories and you don't even have to go down that low.

You're at 4,000. You went down to 3,300. You'd still be eating a good amount. Um, and you should see some leanness. Um, and then leading into um your your hunting season, I'd bump the calories back up alongside with an increase in in cardiovascular training. Uh, you want to go into something like that wellfed. I'm assuming you're not going to be eating much when you're out there and moving quite a bit. And so, you want to go in there wellfed. You don't want to be too lean.

I know a lot of people think it's a good idea to be really shredded uh doing that. You don't want to do that. You want to have some body fat on you uh so you don't um you know, bonk uh while you're out there. But if you're you walking around 16% body fat, something like that, you're you'll do great. I I mean, I have something even more specific for the next month for you. Uh where your where your steps at right now? now? now? Oh man, I'm an electrician, so I work usually 410s, the occasional uh fifth day, but um on my work days, I'm between 10 and 15k, and then my off days I'm hovering between like 8 and 12, I'd say.

Okay. So maybe on those off days, we could pick up like a little bit of like low low inensity cardio to keep those days high on the off days. And then I would drop you to MAPS anabolic and then drop your calories all the way down to 3,000 to 3200 tops. So pick up the pick up the activity just a little bit, low, steady state, not hard intense cardio, just pick up the activity. And you could do that on your off days since those are your days that you have le steps.

And then I would drop down to an here. You got to keep in mind when we go to a calorie deficit, I'd prefer you on like a program like anabolic because you're not going to build muscle at that point. Now, it's just let's carve carve away and see what you have built and reveal the hard work you've done. So, you don't want that much volume and intensity. So, we just want to sustain the muscle you have. And so, that much volume intensity plus the cut may not be ideal.

I'd drop you to like maps anabolic, pick up the activity and steps and movement uh the rest of the time and drop you to like a 3,000 to 3200 calories. Do that for a month and you'll watch yourself lean out nice. nice. nice. Do you know where you're sitting at body fat percentage generally? Like roughly? I'd say honestly, man, I I got my body fat tested uh a few months ago before I started the bulk and I was at like 11%. Um I find it difficult to Um I find it difficult to believe that I've gained much more than that.

I'm saying I guess probably between like 12 and 13 would be my best guess, but I haven't stepped on an InBody in a few months. So, but I mean still have abs like still I mean when I'm doing Yeah. When I'm doing lateral raises that shoulder striations are crazy. Like it's it's interesting eating this much. I didn't think I'd still look like this. So well if you're already that lean Yeah. You don't need to be aggressive with this. this. this. Yes. Yes. Yes. It's perfect. It's drop down drop down like do exactly what I said.

Drop your calories down to 3,32 for that month and pick up your walking. You'll probably drop 2%. You Yeah. You Oh, you'll get down single digits for sure. You'll look great. You'll be shredded. How do you guys feel about um performance compared to anabolic just leading into like a more functional phase? Like obviously I kind of want to still keep like the aesthetic look. So maybe anabolic is the best route and why you guys would suggest that, but just out of curiosity why you chose anabolic over performance.

over performance. over performance. Lower volume. Yeah, I'm looking at I I don't want you don't need to do a bunch of training at this point. Like I always coach my competitors. All the real work of what muscle you've built, what you done is done right now. And you hitting the body three times a week lifting is more than enough to keep that muscle. You're not going to lose it. Now, where you might sacrifice it is doing too much and doing a cut. And that's where people go wrong is they try and do more and ramp up and also cut calories.

It's like, you've done it. You've built the muscle. Now, let's just keep that muscle by sending a signal to it, which the anabol anabolic or even a MAPS 15 program. One of those would be the two I'd put you on right now. and then just create more activity. So stay active. So I don't want to I don't want to reduce your activity also. So I want your activity up, but I don't want you pushing really hard and and you don't need to do that at this point.

Just active. Let the diet do the work. Now if your fear is in losing uh functional ability, if you're if you train quite often in that way, uh a cycle of MAPS anabolic is not going to cause uh lots of problems with that. Um now, if you live in MAPS anabolic style training, training, training, yeah, yeah, yeah, uh that's different. But if you're like you love the functional stuff, you're like, "Oh man, if I switch to maps and a block, I'm going to lose a lot of that." No, you you'll be okay.

Especially when you jump back into a few months. Yeah. You jump back into your training uh for your hunting season, you'll be totally fine. totally fine. totally fine. Okay. All right. Cool. Well, man, I really appreciate you guys having me on. I I uh can't thank you enough for all you do. Um you know, it's funny. I've got a couple nutritions and I kind of coach just friends to try and help them out. And uh I always tell him to to listen to your guys' podcast cuz I've learned more from you guys than I have any of my nutrition certifications.

So um yeah, can't can't thank you enough. Just to encourage anybody that's watching any just to encourage anybody that's listening, that's listening, that's listening, where were your calories at before you bumped them to 4,000? Uh so I did a pretty aggressive cut. I was living in Vegas uh for a period of time and uh wanted to be shredded for the pools and everything and so my calories were sitting I think around I was at like 23 to 2400 a day um hitting protein targets and that was in uh April so like midappril um and uh and then when I got back I moved back to Montana um started to kind of just eat intuitively if you will strength train Um definitely was pretty lean when I left Vegas, but uh then I started to climb my calories back up.

And um when I started the bulk, I honestly was just increasing my calories like 100 to 200 a week and was just like, you know, 205 205 205 on the scale like every week. And uh strength was going up. Like I felt like I mean I'm I'm actually pissed at myself cuz I didn't take measurements of like arms and shoulders and everything because I know for a fact like I've gained a substantial amount of strength. Like I mean I can deadlift just as much as I can basically do an anabolic in the offseason.

And so it's um yeah it's the the calorie increase for anybody that's listening is afraid to put on body fat. If you're strength training the way that these guys uh teach you to do I I feel like it's uh body fat is not going to be an issue most of the time. It's remarkable. Awesome man. You're if you if you follow exactly what I said, you're going to get shredded right then in 30 days. But here's the here's the thing that's going to mess with you is it you're going to look flat and so you won't you'll go through a period of time in your head where you won't like the you look better right now.

You probably look what you look right now is a good look 11 12% mus more muscle. So you're going to deplete all that glycogen and you're going to have what we call that flat look which will make you think like oh god I'm not I'm I'm losing you'll be fine. stick through it all the way through and then at the end of that month, feed your body them high 4,000 calorie days again and watch what you what you balloon out look like. Yep. Yep. Yep. Yeah.

Yeah. Yeah. I'd love to hear uh uh I'd love to hear uh uh back from you in like 30 like send us update on how you are. Shoot us. Yeah. Yeah, for sure. Yeah. I'll shoot you guys an email or something. All right. Appreciate it, Mike. Awesome. Thanks so much, guys. Appreciate it. Appreciate it. Appreciate it. You got it. Yeah. Just for people listening, so I just want people, you know, because you get people are like, "One pound of muscle only burns this many extra calories.

you don't speed up your metabolis. metabolis. metabolis. There is a range uh of calories that your body will burn with the same lean body mass. Now, of course, building muscle speeds things up, but even with the same lean body mass, his body weight stay the same. 205, 205, 205 as he was bumping calories. That makes no sense. According to the, you know, the oh no, the science says what it doesn't work that way in real life. It doesn't work that way. There are metabolic processes uh that are very complicated that will increase or decrease what's called efficiency meaning your body learns to burn less or more and part of that process is eating more eating high protein and strength training and you don't have to gain all kinds of crazy muscle to speed up your metabolism just a little bit.

Our next caller is Hope from Illinois. Hi Hope. Hello. Hi. Hi. Hi. How can we help you? Well, first off, thanks so much for taking my call and thank you guys so much for putting out all the content that you guys do. It's just it's it's been incredible, but I need to talk to you guys because I need help. help. help. Yeah, let's go. Okay, so I'm going to read off my phone a little bit, give you a little bit of background first. So, I'm 28 years old.

I'm a stay at home mom. I'm about 5' 6, 180 lbs. I have no idea what my body fat percentage is. Um, I'm a former college athlete. My husband was, my family has been. So, I've been around the health and wellness space for a really long time, but I was never really taught like how to eat anything. Um, and college track pretty much kept that at bay um for my entire years there. Um, but about about a year after college, I got diagnosed with polycystic ovarian syndrome.

Long story short, I taught for two and a half years, quit teaching. I'm now a stay at home mom full-time with my son. Um, and we live on a homestead. My husband's blue collar, so he works a lot. Um, so I take care of a lot of the stuff. So anyways, my question is I I feel like I should be doing some sort of MAPS 15 program, but I don't really know what to do. Um, because because I do so much. Like I obviously I'm home with my son.

Like I said, my husband works um and I work twice a week for my church. We're 30 minutes from town. My gym is literally in my garage. Um, and I'm struggling with the like I want to spend more time than 15 minutes in the gym, but I'm literally not even getting out there right now. Yeah. Yeah. Yeah. So, I just don't really know what I should run to like be I don't know, be happier with how I look. Um, and just be a little bit like I guess stronger.

Um, you stuff like that. So, yeah. No, good. You sound busy and you sound like you're doing a great job with your family and everything. Thank you. tell us about your day because you said you're you're you live on a homestead. So, explain that. Did that does that involve a lot of activity? activity? activity? Um, kind of. So, since it's um I live in the Midwest obviously, so like we're just now kind of getting into spring and stuff. We don't have a ton of animals or anything yet, but basically I take care of the mowing, a lot of the landscaping once we get our garden going, you know, I'll take care of that.

But my dayto-day mostly is um hang, you know, hanging out with my son. We're outside. We're trying to take walks, you know, do that sort of stuff as the weather's getting nicer. Um, and then basically like the homestead stuff is a lot of just like, you know, plant work, watering the plants, that sort of stuff. So, it's not a lot of like super intense crazy stuff. So, I'm just going to help you a little bit here because uh you were a college athlete. Um, and this has always this has always been my challenge with uh athletes or I should say exathletes meaning they compete competed at a high level and then they got into normal life.

Your idea of activity is very skewed. So like your idea of a workout is like training to race. And so anything other than that feels like you're not doing anything, right? Uh, but I can guarantee you, the reason why I asked you, uh, what it entails, uh, is I can guarantee you that you're far more active than the average person. I mean, if you were to track your activity and compare it to the average, you know, mom, uh, you're moving a lot. I would anticipate you're taking over 10,000 steps a day just from doing the stuff in the yard, being with your kid.

So, you're moving uh quite a bit. And you also have a lot of things that you're probably managing, which is probably why it's difficult for you to get like, "Okay, I got to work out more." You're playing that shame game with yourself. I should be doing more, but I'm not doing enough, but I'm also tired because I'm doing all these other things. Uh, so, uh, first off, you're doing a great job. A MAPS 15 protocol is perfect. Yeah. For you. For you. For you. And then the big the real big challenge is probably going to be diet.

It first of all, it always is, of all, first of all, it always is, but it is always especially hard for exathletes because again, your idea of eating eating eating properly is based off of your years of training really hard and it was probably like, I just got to fuel myself because if I don't fuel myself, I can't always. Yeah. So, your portion ideas and how you fed yourself is just based off of that. Uh, so that's going to be the challenge. Um, and then with PCOS, uh, typically women do better on a diet that is lower, definitely low in sugar, but tends to be better lower in carbohydrates.

Have you experimented with any of that to see if it helps with your symptoms? Um, I've done like gluten-free for a little while. Um, like when I first found out I was diagnosed with it, and it definitely helped for a little bit. Um, and then I kind of like was able to figure out like how much I was really able to have, but I haven't really tracked like a whole lot else since then. Um, as far as like if I'm more or less energetic and things like that.

Okay. So, uh, a a good structure that I found just through coaching with women with PCOS with PCOS with PCOS is uh, a diet that looks kind of paleo style. So, uh, eat eat until you're satisfied and eat when you're hungry. So we don't have to track and go crazy. Try to hit your target body weight and protein. So that's the only thing really. And then really you're just kind of limiting yourself to meats, fruits, and vegetables. Uh and so you're not eating a lot of uh carbohydrates or a lot of starches, but you are eating fruit.

Uh so it's fruit, meats, uh some nuts, vegetables, and just eat when you're hungry. you're hungry. you're hungry. Eat the protein first. You eat the protein first. And what'll happen through that with a mass 15 protocol is you're gonna have this nice consistent change to your body and you're gonna probably feel really good. Okay. Okay. Okay. And then now that the weather's really nice, I just continue to encourage you to keep doing those walks. Get out there, walk, move. Yeah. Doesn't need to be intense. It's just create activity.

Go for nice long walks. Um and and then do exactly what salsa. Just that alone with maps 15. Uh and and by the way, uh especially since you're at home busy mom, uh it doesn't have to be the all the the two act there's two exercises a day is what it is. They can even be split up. There's nothing wrong with you going out in the garage, getting a set, doing stuff, playing with a kid, go back, do another set. Like y you can you can spread it out over the entire day.

People have this idea that you have to dedicate this time and that has to be your workout time. No, it doesn't. You could literally sneak away uh you know and do a set or two and then come back. Just accomplish what's in MAPS 15 in the day at some point in the day. I don't care how you spread it out. Whether you do it in a block, one 15 20 minute block or you do it in sets over the entire day. Either way is totally fine.

fine. fine. Yeah. In fact, in in in my experience, when people spread it out, they actually do better. do better. do better. Oh, way better. Yeah. Get progress. Yeah. What's what's the what have you what are you finding is the challenge that's preventing you from going out there and doing it? probably first making just making it the priority and like knowing I guess maybe which program to run like which MAPS 15 program to run because I did transform right like 8 8 to 10 months after my son was born so this was kind of recently like last winter and it worked really really well but he also you know wasn't very mobile at that point you know I could just go out and like do it so it's probably just more like knowing which one to do partially not getting bored if that is like the extent you know, like I just athlete, you know, cuz you're setting up stuff in the garage and like I'm, you know, I'm doing all of it.

You know, there's not a whole lot of like weight racks and, you know, all that sort of stuff. So, probably the boredom and just knowing which one to actually do. actually do. actually do. What is that equipment? What does it all look like in there for you? So, we have a squat rack that also has a cable machine on it. It's all plate loaded. loaded. loaded. Um, so yeah, that's that's what we've got. And then we've got plate loaded dumbbells. dumbbells. dumbbells. So, there's two ways you could do this.

So you can either uh set it up the night before. before. before. So you know, put put your son to bed and be like, "All right, what's tomorrow's exercises?" And just kind of set it up. Take you take you two minutes. And then the next day you could, this is one way you could do actually uh helped somebody do this recently. She would put uh a chart up and she'd go out and she would just when she do a set, she'd check it check it check it and then she'd go out do some more stuff and she's like, "Oh, I got five minutes.

I'll go do another set." and she'd check it and by the end of the day she's finished with her six sets or whatever uh the program calls for. So the boredom part again this is the athlete mentality. Yeah. mentality. Yeah. mentality. Yeah. It's like am I wasting my time because I'm not beating the crap out of myself. Yeah. Yeah. Yeah. And so it's it's a complete shift in your mentality. Now for the side of you that likes that challenge here and there. there. there. Uh that's something you could do occasionally.

And I don't know if your you said your husband was a college athlete at one point. Yeah, he was. Yeah. Yeah, I mean this is great family time. So, you know, on a day off or something like that, you could tell your husband, "Hey, do you want to go do you want to go do a run or do you want to go, you know, play this or do you want to go do this thing?" And then just for the enjoyment, go out there with your husband, bring your son with you and just have some fun because that's there's value in that as well.

Uh, and it will feel boring. The day-to-day stuff is going to feel boring in comparison to how you used to train, but it's it's it's very different. What you're doing now is you're not training to be a top athlete. That's not your priority. Right? priority. Right? priority. Right? Your priority is to feel good, have energy, be healthy, be mobile, be happy with the way you look and feel, but also just to be able, great wife, do all that stuff. And so, it's really just uh improving the quality of life.

So, you really got to get your mind around that rather than like just being this like hardcore athlete. It's a totally different mentality. And you'll get great results. Hope, I'm telling you, you will you will be blown you will you will be blown away. Here's what it'll feel like for you. You're going to think to yourself, I can't believe how little I'm doing and I'm and my body's changing. This doesn't make any sense. And when you're saying that to yourself, you're on the right track. track.

track. Do you uh do you make most of your meals? meals? meals? Um I'm not going to lie to you. I have been having a very hard time trying to make meals with just being exhausted by the time I get to the end of the day. So, it's kind of like, okay, what do we have for leftovers? And it's like, oh, we don't have anything for leftovers cuz I didn't make anything. So, I need to get better about like just actually making stuff. I did this week u mostly because I knew I was talking to you guys and I did make all of it and it's definitely I mean it's only Tuesday but it has definitely made game changer game changer.

Yeah, I would definitely take advantage is the day that your husband is home that like that becomes a thing where you guys prep a bunch of meat at least meat and rice, you know, or meat and potato, yams, whatever. Just have enough bulk meat ready for yourself and you can always crack eggs over it in the morning time or mix it with rice and stuff in the afternoon. afternoon. afternoon. And you have that fruit available like I said, you know, you could just grab it. And I'm going just another hack just for people listening.

Another hack like we think of cooking as a job, but when you do it together, yeah, yeah, yeah, it's great uh connecting time. Uh my wife and I when we do this, it's like I'll be outside barbecuing, she's in the kitchen doing stuff, and I'll come in and we'll talk. We got music playing and I actually start to look forward to it. But if it's like a job, uh then it sucks. But meal prepping is a total hack. Like if you're if you're consistent with that, the diet part is like it's like 90% easier if you just do that.

that. that. Okay. Okay. Okay. Huge. Huge. Huge. Sounds good. And then, okay, I've got one other little question for you if that's okay. that's okay. that's okay. Sure. Sure. Sure. I have like some sort of bulge disc or something in my low back and I don't really know what it is. So, but it's made me afraid to like deadlift or deadlift heavy. I found that when I do like hip exercises, it gets better. I didn't know if you guys had a suggestion on like what I should do to help that low back pain.

If you feel if it feels painful to do a traditional deadlift, you could do single leg deadlifts or you could replace it with a hip thrust and that's totally fine. Oh, okay. Oh, okay. Oh, okay. Totally totally fine. Perfect. Perfect. Perfect. Do you have Maps 15? Um I think so. We'll check. We'll check. And if you don't, we'll send it to you. And if you have that one, I'll send you uh Maps 15 muscle mommy, which is another version. So, you have a couple versions of maps 15.

Yeah. And by Oh, one last thing. Do you take creatine? Uh, not consistently like I probably I probably I probably It's actually It's actually been shown to help women with symptoms of PCOS. Oh, really? Oh, really? Oh, really? Yes. Yes. Yes. Oh, okay. Oh, okay. Oh, okay. So, five to 10 grams a day consistent. Okay, I will do that. All right. All right. Help. Thank you. Thank you. Thank you. All right. Thank you so much. You got it. The uh I know you guys have had this experience where you train like, you know, I'm a mom now or I'm a dad now.

I used to compete D1 sports. Oh my god, we got to rewrite how you experience exercise. Yeah. And like you said, I mean, it's volume. It's it's it's a lot. You eat a lot more and it was a lot of carbs and it was like you just didn't really think about it because you're putting it to use. I had a woman that I trained. She was water polo uh D1, which water polo, you guys know water polo like crazy. These they train like crazy. And I remember she's like, "I'm just eating, you know, chicken and rice and this and that." And I said, "Can you can you weigh the amount of chicken that you're eating just cuz I need to see?" And I her her her the amount she was supposed to eat for her size and whatever goal was like 78 ounces.

She's like 16 ounces of chicken. chicken. chicken. Dang. Dang. Dang. I'm like that's a lot of chicken. And she's like well that's what I used to eat. I'm like yeah you're not you're not doing water poly anymore. Yeah it's not the same now. The the make or break here in my opinion is going to be the meal prepping on weekend with the husband. So like hopefully he's bought in to the mission and together totally totally totally they meal prep and they get because that's what I heard.

I heard that's a real challenge. Y and even if she follows math 15 like we're telling her and stuff like that, if you if she doesn't get a hold of the the diet body composition wise, she has to actually to actually to actually Yeah. Yeah. So that's got to be a must. And and I think what your advice is the way to go like that make it a thing, a fun thing that the family does. It is. Don't you guys enjoy doing it? That's the best.

No, no, we we're we're super consistent with that on Sundays and it's like a thing that we do and I love doing it and and so hopefully that's just it is that he's bought into supporting, helping it and then together they can do that cuz that that'll make her far more successful. Our next caller is Logan from Utah. What's up, man? How you doing, Logan? Hey, how's it going, guys? We're going good, dude. How can we help you? you? you? I'm really grateful that you uh that you talked to I sent him my question not too long ago, so I really appreciate the quick response.

quick response. quick response. You got it, man. Um, my question today is about um training for your maximum performance potential. potential. potential. Um, I'm joining the Army National Guard um here in the next couple months. I actually I'm a little out of breath cuz I was just talking to my recruiter. He rode his motorcycle to my company to sign some paperwork. So, I'm just trying to get my my breath back. But um I'm signing this Thursday and I could go to basic training anywhere from 3 weeks to around 8 weeks from now.

Um and so I'm just trying to figure out how to maximize strength and conditioning and all of the uh the military requirements and just balance all those training uh routines. So I'll just go ahead and read my question. Um the before I start, I wanted to just go over the Army Fitness test standard. test standard. test standard. Okay. Okay. Okay. Um of what kind of stuff they be they're they're testing us on and what I'm trying to work on. But it's a deadlift. Um and the max is 350 lb.

Uh I'm currently I just did the the test yesterday to see how I how I measured up. And I was doing a 335 lb deadlift uh for three reps. That's what they test you on is three reps. Um a two-mile run. the the 100% on the 2-m run is 13 minutes and 25 seconds. I did it in 14 minutes and 41 seconds. Um, it's a plank. The max is 3 minutes and 30 seconds. I did it for 2 minutes and 30 seconds. And then a hands release push-up.

Um, kind of like the ones that are in the mobility sessions in MAPS performance. And the max is 62 and I could only do 43. Um, and that's a twominut timed thing as well. Um, on top of that, there's also a sprint where you uh it's called a sprint drag carry and you sprint 50 yards and then you um it's a there and back. So, it's 25 yards at a time. So, it's there and back. Then you grab a sled that has two 45 on two 45 plates on it and you drag that 50 yards and then you do a lateral shuffle, side shuffle where your feet can't cross and that's 50 yards both sides.

Um, and then you do a 40 lb in each hand uh kettle ball carry where you do the 50 yards and then you top it all off with a with a sprint. Um, and that one was that one was pretty tough. I couldn't even pick my legs up on the last sprint. My feet were dragging. Um, so, uh, aside from the fitness test, I'll also be expected to do high reps of body weight exercises, terrain runs, and obstacle maneuvers with and without weight, potentially to the point of failure, um, on a possibly suboptimal government military diet, um, and poor sleep and occasional sleep deprivation.

So, it goes against all the things that you guys talk about, right? Um, but these contrasting goals of strength and conditioning have left me unsure and overwhelmed about where I should start. I'm 29 years old. I've been following your guys' programs and your advice for about 6 years, and I credit all my success. Um, however, I just don't know which program would be best for this kind of goal or be appropriate for this goal. goal. goal. All right. So, I've done Oh, go ahead. Sorry. Sorry, Logan.

Continue. I've done some uh like military fitness programs to prepare. Um like one is a Jim Jones super bundle or some of them are just the ones on the government website and they seem okay. Um but I really respect your guys' advice and so I kind of want to know the the mind pump approach. So far, I've done the MAPS performance, and I was doing the phase one, the strength, and the phase two, the uh like intense intensity cardio version, and just alternating week by week.

I remember you talking about it on the podcast. Um, and that's been pretty good. Uh, I've noticed some strength gains. I've gained like six pounds. Um, the endurance is kind of harder because as I'm getting heavier, the cardio is more difficult. Um, but I thought that that was that was pretty good um for what for what I had to work with. Um, and then how long you been doing that for, Logan? The the toggling six weeks. So if if the if the phases are 3 weeks, I just barely finished the sixth week last week.

Um, and so then yesterday I just tried to see how I stood how I uh stood up to the standard. Um, so yeah, that's just been six weeks and it's been pretty successful, I'd say. And then the last last point that I just wanted to bring up is uh past injuries. I've injured myself in the past and so I really like to focus on um hip, low back, shoulder, and uh wrist wrist stability, mobility, and strength. Um I've noticed when I do like ruck marches or whatever, my hip um on my right side hurts.

I sometimes have shoulder pain on the right side as well. Um, and then I was trying to do like wrist strengthening exercises and I hurt my wrist to where it was just constantly sprained for like 2 weeks and I didn't know um really how it happened. It didn't happen while I was strength training it. It happened in the kitchen when I was holding a frying pan later and it just like locked up. So, it was very odd. But just being able to manage those training goals and then also try to fortify my joints so that I don't get hurt during my basic training and all that kind of stuff.

Any advice that you guys have for that? Um pre-basic training, basic training and then postbasic training. Um I would appreciate it and I'd follow. Yeah, you got it, dude. Really really well you guys. So I got I got a I got some questions. So the standards that you gave us are not not not the minimum to get you accepted, right? No, those are like the maximum. Now, why I was like, man, 350 that would that would exclude like 90% of people. of people. of people. Why?

Why? Why? No. Shoot for the moon, man. Why? Okay, so what's your goal? Is it to be accepted or are you trying to get into special forces or something? I'm I'm going into an army infantry unit and so their standard is higher than like an administration position. Um, but I I mean I'm so close to getting 100% on that test that I'd like to be able to train for 100%. And if I get there, great. If I don't, it's not a big deal cuz I do get accepted.

But just since that's kind of like the the highest standard, I'd like to strive for that standard in a way. So, cuz you're already Yeah, we're already in, right? You're already in bas. I'm already accepted and I don't have a problem getting crush. Now, second question. You said you have what, three to eight weeks? We don't know. Yeah. So, the problem is is they don't let you know um when the basic training things are like when the dates and the locations are. I may be for national security reasons.

I don't know. So, I have to wait until I enlist and actually sign my name on the dotted line before they give me my my schedule. Um and then I can kind of back plan from there. Okay. Cuz we don't have So, it it could we don't have a lot of time. Yeah. That's So, here's where your mistake's going to be, dude. is you're going to rush this. rush this. rush this. You're going to try to do too much. If you rush this, you're going to cause problems.

8 weeks, we can see some decent improvements. I think in 8 weeks, uh, uh, uh, you could hit the deadlift, you could probably hit the two-m run, the plank, uh, the push-ups might be difficult in 8 weeks. 3 weeks, it's not going to happen. happen. happen. So, focus on the greatest discrepancy I would do. would do. would do. Yeah. And so, the I'm going to tell you right now, if you try to rush this to hit 100%, you're going to hurt yourself and then you won't even get accepted.

accepted. accepted. Yeah. Yeah. Yeah. That's more practicing. movements too and it's less on the intensity of load if that makes sense. Yeah, I was talking to one of my friends about it and he was saying like the amount of points that you get from doing a 335 deadlift to um 350 is only like three points. So if that's really worth risking to hurt yourself, he's like I wouldn't do that. He's like I would just be do everything like to the best of your ability but don't push it so that you don't injure yourself.

It sounded like the the the two-mile run and the plank, which by the way will help each other. So if you because you and the those three to me would be kind of what we'd go after in that short period of time, like cuz I could improve your two-m run relatively quick. Sure. Sure. Sure. And I imagine you'll probably actually drop a little weight trying to improve that time. And so that'll actually make the plank even easier and better. So planking, running, and the push-ups are probably the things that I would probably go after in that short period of time.

because we have such a short time, your best bet is to practice the test uh as your workout and not do a specific. Now, if you told me you have, you know, almost an OCR, three months or four months, uh then we it would be a little bit different. But what I would do is like someone like you, I would probably practice deadlifting deadlifting deadlifting once a week. You're going to run uh you know, a mile uh four days a week, five days a week. You're going to try and get fast at a mile.

You'll actually get better at 2 miles faster if you practice getting a fast mile. Uh the plank you could practice uh most days. Uh and what it'll look like is sometimes you're just doing it for a minute and a half and then sometimes you're actually seeing how long you could go. And the push-ups you could practice almost daily. almost daily. almost daily. Um and I wouldn't go to failure, but I would keep it relatively intense and just try to get good. And so this is going to look like it's going to look like 5 days a week of practicing a lot of these things.

Uh, and then like the, you know, the sprints, the sled drags, the medball row, you know, that whole circuit, that's once a week. And so you're just practicing and you're not doing anything additional. The discipline is really to just just taper off right before full fatigue. Like you want to just taper off so you still have energy. Uh, and you carry that into the next day. Uh, and the more you practice that and the discipline with that, like you're going to, um, do much better and and feel that when you're actually competing.

Yeah. What we're trying to do, we're improving stamina. You can improve that pretty quick. But really what we're doing is improving technique. Yep. Yep. Yep. And uh the I'm going to tell you right now, the thing for you, Logan, is if you rush this, you're going to run the risk of not even being accepted. being accepted. being accepted. Okay? So, cuz you only have at at most eight weeks, but maybe as little as three weeks, and there's not much you can do in that short period of time except overdo it.

So, you're just you're just practicing at this point. You'll improve that that that mild time in that time. That's fast. That's fast. That's fast. Yeah. You'll do that quickly. Yeah, I like if when I look at like what can I easily accomplish with you? I it's those three I in 3 weeks time I can improve that two-m run time. I can definitely improve that plank and I can improve those consecutive push-ups and just by practicing them just practicing just by practicing them just by by practicing them and improving them every single day.

Like you can you can get after the and you can get after those three things every daily. Daily we can practice those things. The deadlifting is the only thing that I would probably do two or two two times a week week week maybe once but I would yeah I would do two but I wouldn't go heavy every Every time I'd have one light time I'd have one light day. day. day. No, just pure mechanical technique. Yeah. And then another day, another day that I is kind of heavy and then it would be literally practicing those other things throughout the day every day.

day. day. Yep. Yep. Yep. It's like you you'll improve those. I mean, honestly, if I wanted you to get your deadlift higher in four weeks, what I would have you do is practice pulling 300 lb uh and I would have you do one rep and I'd have you practice lifting it uh with speed and control. Uh, and if you get really good at 300 lbs, 340 will come up. That one rep, 300 lbs. Feel easy, but you're you're going to do one and then get your technique down and then try and lift it.

Uh, try to pull it with good speed. Um, but without being reckless. But again, Logan, I'm I'm going to encourage you again. If you rush this, that's going to be a problem because we don't have a lot of time. So, what you're going to do is just practice the things that you're going to be tested on, tested on, tested on, right? Yeah. Actually, I'm glad you said that cuz those are the things that I actually highlighted was the run, the plank, and the push-ups that I would like to see.

You could do you can move that needle. Mhm. Yeah, Mhm. Yeah, Mhm. Yeah, we can move that needle. We can move that needle in a shorter period of time. Yeah. And I'm telling you, if you get really fast at one mile that your two-m run will improve better than if you just run a bunch of two mile runs. Yeah. Yeah. Yeah. Okay. Okay. Okay. I mean, would you say every every day run that mile as fast as you can run? Yeah. Yeah. Five, six days a week.

Every every day get up and try and improve your mile time. you know, shave shave shave 10 seconds off every time. Yep. Yep. Yep. And and watch what happens. So I don't have to worry about like staying in zone two or anything like that. Just go up and try to Yeah. Get up there, run that mile, and every time you run that mile, shave 10 seconds off that mile. And then when you get ready to go, push two, you'll see your time go down. Yep. Yep.

Yep. Okay. Well, I know that like my basic training, it's going to be about 5 and a half months. And they they take people that are in much worse shape than me and they get them up to like a higher standard. So, they'll be training me as well. well. well. Yeah. Yeah. Yeah. Um the difference is is that I'll be spending those five months um probably not eating the foods that I want to be, maybe not hitting my protein goal, and not having the best sleep.

So, I'll be doing more almost like training to failure, which is kind of the opposite of what you guys are saying, prep. So, should I just hang on during basic training and try to Yep. Yeah. Yeah. Yeah. 90% 90% of sleep and mobility like like 90% of it. Yeah. Part of it is getting people in shape or out of shape, which is really tough. Like you get into basic training, basic training, basic training, you barely you barely make it in, you're gonna have a tough time, but but 90% of it's mental.

it's mental. it's mental. Yeah. They just want to see you don't have a break. They just want to see they're you're just going to be able to do it. And so you just kind of make it through. Try to get sleep when you can, try to rest when you can, you know, stretch in between mobility and and just make it through. And you're already you're already testing at the top tier, so you're going to be fine. You're fine. You're fine. You're fine. Yeah. You're going to be fine.

I thought originally when we was saying, I said those are the standards like when did they move this? I knew that. I knew that wasn't I was like there's no way that's a standard. standard. standard. No. No. That would exclude like literally 95% of people when you Yeah. Yeah. 350 for three is a legit deadlift. deadlift. deadlift. Yeah. Yeah. Yeah. Keep up that I've never I haven't really lifted that heavy. I kind of stay around the 250 weight. And so when I just put all those weight on, I was like, let's see if I could do it.

I had the strength there, but like I could feel it on my on my joints and my knees and my hips. And I was like, man, I don't like the way this feels. So feels. So feels. So yeah, dude. And then and then right now get good sleep. Yes. Do not compromise your sleep. I don't care if your buddies want to go out, your girlfriend wants to stay up late. Get really good sleep. That'll make or break your recovery. Well fed and sleep and mobility practices continuously.

practices continuously. practices continuously. That's it. That's it. That's it. Before Yeah, before bed. We'll improve these though, bro. You got this. this. this. Um I do have one question about diet just during the basic training if you guys don't mind. um um um with the we kind of talked about this like I don't know if they've already flipped the food pyramid in basic training like they have on the website but um like for example if they don't have um enough protein or it's hard for me to get my my calorie goals with how much work that I'm doing would it be better to just try to eat all the food that they have even if it's like um like breads and pastas and like Yeah.

Yeah. You don't want to liate. You don't want Yeah. You don't want Don't try to cut, bro. When you're in basic training, are you allowed to bring a protein shake or anything? Do they allow you to do that? Um I don't think during basic training. The way that it's split up is you have your basic combat training that everybody goes through and that's like 8 weeks and then after that I have my individual training for my job. And they might be more lenient once I get into individual training where I could go to the PX and maybe grab a protein bar or protein shake.

I would imagine you could you could I just know that a bunch of protein powder bags in your in your No, bro. They'll crush you. Yeah. Yeah. Yeah. If they catch you with anything you're not supposed to have. Come on, dude. I know. I know. I know. No, no, no, no. Yeah. And then I'll have to do more PT. If you just fold your your sheets, listen, you you eat everything they give you. That's it. Unless it messes your stomach up. You just eat everything they give.

give. give. Just eat the protein first. See if you can get doubles if you can. They get double. double. double. And if your buddy If your buddy leaves some food on his plate, eat that, too. Yeah, for Okay. So, just try to eat as much calories as you can. That's put it to use. That's the thing. That's it. That's it. That's it. Okay. Okay. Yeah. I mean, that was that was everything that I had. So, thank you guys. guys. guys. Go crush it. You got it, man.

All right, man. Appreciate your service, dude. dude. dude. Yeah. Thank you. I appreciate you guys, too. Have a good one. Yeah. The um enlisting at 29 is late, huh? Kind of. Uh it is, right? Really late. What's wild to me though is it's so you know he's like I want to do this that this that this that and I have maybe three weeks. Well, when he went first was telling me that Army fitness standards and he said I'm like dude when they when they No, that's why I said this is elite.

Yeah. Yeah. Yeah. I was like that's those are crazy. He's trying to get first place is what he's trying to do. I like his style. Which I get but what what will happen is if he goes man I got to chase that. Yeah. Yeah. Yeah. And then you know he's got four weeks if he beats the crap and he gets hurt. Well, especially considering how much uh a PR chasing a PR deadlift while also chasing endurance running like pushing all super conflicting. Yeah. Yeah. Especially that short of time.

We don't have a lot of time. That's right. But you know, for people listening like if you're relatively fit and you have some kind of a fitness test for military or some other maybe your uh emergency services job or something like that, the best thing you can do leading up to the test is practice the test. Practice it. Practice it. Practice it. Practice the test. That'll that'll get you better at the test. Our next caller is Mark from Florida. What's up, Mark? What is up, guys?

Hey, Hey, Hey, this is really dope. I I really appreciate your time for sure. I will uh I'll jump right into it. So, I am 39 years old and I've been a loyal listener of you guys since 2017. So, I'm pushing a decade. Wow. Um, so I actually started tuning in two years after I landed my first internship in strength and conditioning for a D1 school in Georgia. Um, just looking for a way to deepen my knowledge base. I was new to everything. Um, I don't know how much you guys know about strength and conditioning in the Southeast.

Southeast. Southeast. Very competitive. Very competitive. Very competitive. Very competitive Very competitive Very competitive for sure. for sure. for sure. Um, I got really lucky. I knew a guy on the inside. Um, he put in a good word for me. I landed the gig. Um, I mean, guys like me really didn't get internships like that. Prior to that, I was a touring musician, like skater guy, um, who just so happened to lift weights. So, I got lucky. I'm grateful for it. That internship freaking changed my life.

Teaching people how to lift weights is is cool. It was fun to like explore Westside barbell and powerlifting and Olympic weightlifting and SAQ, all that fun stuff. But what I loved the most was the mentorship I provided for those athletes, for those young men. I mean, I spent more time with those guys than I spent with my damn roommates at the time, right? I was there 4:45 a.m. till like 5:00 p.m. daily, right? I waited at I did that for free for two and a half years.

I waited tables on the side to make ends meet. I did the things. Right? As that progressed, I quickly realized strength and conditioning, at least at the elite level like that. I don't think it's for me. It it offered really no job security. Guys come and go as head coaches come and go. It's just there's no job security. The hours were crazy. It wasn't sustainable or even at that point, it wasn't attractive to me. So that realization kind of pushed me into the corporate side of of fitness.

So, for the last eight years, they relocated me from Georgia to Florida. And I've been the territory sales manager for a company essentially designing weight rooms and selling like fitness equipment and stuff to like pro teams and colleges, high schools. Um, on paper, this job is freaking awesome. I love my job. Don't get me wrong. I'm super grateful for what what I get to do. Um, you know, I make my own schedule. I'm not micromanaged. I'm around this industry that I that I've come to just [ __ ] love so much.

Um, but to be honest with you guys, I am I'm burnt out, man. Like the constant travel, the constant sales quota conversations. It's just it's focused on numbers now more than it used to be than it than it is the people, right? Like running the running the show. I know that I have a lot more to offer this world. My passion is in coaching, you know, whether that's like a life coach or a strength and conditioning coach or whatever. I I'm just lost on my path forward at this point.

I have an associates degree and a resume of experience. Um but no current certifications, no really higher education degrees, anything like that. Um and at this point, I I really don't see myself getting back into strength and conditioning um at the high school or collegiate level in any capacity. Um so I'm approaching this crossroads right now. I'm approaching 40 and I'm I'm a little lost. The way that you guys talk about training the general population, it really speaks to me. It really does. Like ever since I stepped away from the SNC world, I've kind of felt this void in my heart in a way and I just feel pulled in in that direction.

Um I've I've this job has allowed me to save some money. I have a little bit of a cushion. I can kind of step back and pivot. Um, and I'm more struggling with the how. I'm I'm terrified of spending all the money that I've worked really [ __ ] hard to save. Um, and to essentially like kind of start over in a career at 40, right? Almost 40. Um, and I feel like I've been listening long enough. I feel like I know what you guys are going to say.

Go to the big box. Do the things. Get the floors. Do the searchs. Do the [ __ ] Um, but given my background, I'm curious of your opinions if there's a smarter way for me to kind of leverage my experience um to get back into coaching at this level without I guess completely starting from scratch. Yeah, Yeah, Yeah, I know I'm not meant for a 9 to5. I'm meant for something [ __ ] more than what I'm doing. Um, I appreciate your consideration. I appreciate your insights. insights. insights. That's what I got.

I'll tell you the cool part about a guy like you, and you're right, at least for me. I'm going to tell you what you think to I'm going to tell you what you think is coming, is coming, is coming, but I'll tell you a good news about someone like you, though. Uh you will you'll move up that really fast compared to the average trainer, right? So the average 22year-old average 22year-old average 22year-old fresh out of college, no experience, no cert, no background, and we say go to the big box gym, get all that stuff.

They're going to take a year, two years, maybe even three years before they get like really good, get some exper You have so much experience, especially sales experience, sales experience. You've got so much strength and conditioning experience that there's no reason within two months you're like the top guy in that gym, crushing it. like you you so even though that sounds so beneath you or like oh my god I have to if you come in with the right attitude that it's not beneath you that you're here to prove that I can be the best guy in the gym and kind of have that silent chip on your shoulder of like let me go do the thing you should become like if I hired you and you came work for me like I would anticipate you to be my top guy within a few months because you have the work ethic the experience the all the things and what that will give you one it'll give you a nice financial foundation right out the gate so you got to be hustling your cuz building your own going off and like building your own or go starting at a private where you have to go get like now you're asking yourself to completely pivot build it even though it's in the same field completely new business and all the systems that come with that the marketing that comes with that the SEO on the internet and all those like it's like go somewhere where there's a secure even if it's a [ __ ] pay compared to what you're used to making secured pay where they're going to feed you some clients to get going and you know you're there for a year Maybe, you know what I'm saying?

And you and you and you you build your systems out. You build all your systems. You you and you and you will have a you'll look at it from a different perspective, too. Like one of the things I liked when I worked for a big box gym is I didn't just get all the benefits of the trainers and all the things we talk about, but I saw the way a billion dollar business was ran and that I was interested in that. So, I was talking to management like what do the P&Ls look like and like and so be that guy.

be hungry to learn all aspects of the business operations and then also the experience of the other trainers and the systems and all that stuff. But I yeah, I still would push you in that direction because it'll give you security and I think relatively quick you'll move you'll move up and you'll be out. Now I'm I'm going to throw a little bit of a wrench uh in this. Uh but I have more questions for you, Mark. Are do you have a family? You just on your own?

Um yes. So I have a fiance. Um she's got a 14-year-old. So, I've been doing, you know, essentially stepdad life for we've been dating eight years. So, once I moved to Florida, so about eight years, we've been hanging. So, okay. okay. okay. Yes, I do have others to worry about. Yeah. Yeah. Yeah. No, that's so that that changes things a little bit. So, there's a couple directions that you could go with this. One is what Adam said, and the other one is this, and sometimes you see this uh with guys who are in a field like yours, kind of sales driven, you're traveling, you're meeting people.

If this is all your life is, you'll get burnt out. And you see, by the way, right, by the way, you see this with sales guys even in in uh in big box gyms where that's all their life is. And so they're burnt out, but it's not the job. It's the lack of other stuff. It's the lack of meaning outside of that that makes them feel so burnt out because that's all you're doing. I'm assuming you make good money with what you're doing. doing. doing. I do.

And to answer your question, I guess like I feel so much purpose. Thankfully, my job I do have flexibility. flexibility. flexibility. Um, so I I don't feel like it's lack of purpose necessarily. Like I do I feel like I get time to spend with my family. Um, Um, Um, so I've been brought back. The story I didn't tell you guys is I did government sales for about a year. They brought me back to Florida or two years and they brought me back on the Florida because the guy they hired previously wasn't doing the things.

So, I've I've inherited this pipeline again that I have and I'm like, "Fuck, man. I know what I have to do to get the to do the numbers right." Like, I've I've done it. I've already done it. I took the higher paying gig in government and then I'm I'm kind of was demoted and I don't look at it that way, but that's kind of what it was. So, I know what it's going to take to build the pipeline at this point, and I don't think I'm I don't want to do it again.

I I just don't like now I'm in a different position to where I'm being a stepfather to this kid. I'm being a a husband and all these things. And it's just like I don't want to travel [ __ ] three weeks out of the month anymore. month anymore. month anymore. Yeah. Yeah. Yeah. Right. Like Right. Like Right. Like I'm not just not I'm sorry, dude. Like that's that's different. Okay. That makes so now that makes a lot of sense because uh I was thinking uh potential perspective shift might need to happen cuz sometimes what you get with sales guys is they're go go go go and then they start to feel like I don't want to do this but really it's just a perspective change that needs to happen that reignites them.

But you just said something I think that's real important. you're traveling three weeks out of the month and so you're not with your fiance, your stepkid, you, you know, you're going to marry this woman, maybe have more kids and you want to be around uh that and you have some savings you said that'll give you a little bit of a buffer. Um, in that case, I think what Adam said is on point and and I think what you would do is find a good be grounded that way.

Big box company. Okay. Uh, where you're where you're at. Um, because you're in you said Florida. Florida. Yeah. Jacksonville. Yeah. Okay. So, you got a lot of options then. You've got some pretty good companies around you that you could work for. Um, and you jump in there and I agree with Adam. You apply yourself. Uh, you you you probably can get yourself to general manager position. Yeah. Yeah. Yeah. Within a year in some of these big box. I got such a cool story for you, Mark.

In fact, the guy's name was Mark and was a mentor and a good buddy of mine who was was mentored me early in my early years of fitness. incredible sales guy, super talented, hard worker. He left the field for years, went and chased the real estate game, all stuff like that, and decided he was missing this, he had this passion still for the gym and fitness, and he wanted to come back. And, uh, at the time, they didn't have a general manager position open for him.

And he said, uh, start me at the bottom. Put me at the counselor position. And so, he goes counselor, assistant sales, and then sales manager, and then GM. So, he's like, put me in as counselor. and he came in and behind all these other guys and the and like it was the coolest thing to watch somebody who I knew was better than anybody inside that gym except I want to be at the bottom so they can all watch what I can do. That's the attitude I would tell someone like you to come in is just like come in there as a trainer just to to show what you can do.

Prove that to yourself. You'll move so fast. Plus you'll have fun. Yeah. You'll have fun doing it. You'll have an income already. You ain't got to travel nowhere. It's, you know, pick the gym, the big gym that's close by where the family and everything is at and before you know it, the opportunity for you to have either upper management or decide to go take it on and do your own you it'll it'll happen for you. A guy with your talent, with your skills, your experience experience experience and it'll be stable.

you know, you become a general manager, you're in one location, you're making six figures with a lot of different uh a lot of companies, companies, companies, uh and you've got a stable position, you're got you full benefits, you're in the gym atmosphere, you're training coaches and trainers underneath you. Um and that's if you stay in that environment. That's right. The other option is the other option. The other option is you become a trainer and you just crush and then you love it and then you now you got you got the gift of and then you can go do private um type of deal which will be a little harder but that's just another option but I like the look at the big box companies that Mark Masrov is part owner of.

These are the ones that I like the best. So I don't know if you know who Mark Master is but he's okay. They got the best culture. So UFC gyms I think Crunch Fitness. Uh, I know he just took over 24 fitness, so it might take a while before that culture shifts um and others. Uh, because where you're located, you probably have access to a lot of those different locations. Go in go ahead. go ahead. go ahead. Nope, I was just agreeing Nope, I was just agreeing with you.

with you. with you. Yeah, dude. You go in there and just and just just crush. And you've got a little bit of a savings. I I I would give you six months before you're in some kind of a leadership role. Yeah. Yeah. Yeah. It'll be easy for you, dude. Yeah. Yeah. Yeah. Curious on the leadership position. And is that still like training? You said more it's training trainers at that point. point. point. That's right. That's right. That's right. It's still coaching. I want to coach people, right?

Like I don't necessarily want to want to want to Well, that's a cool part about about the fitness side. The if you stay on the fitness management side. So that's what what I did is I always had the flexibility to take, you know, 15 20 clients on top of teaching trainers, which that was the perfect blend for me. But you can make but I mean that's up to you. I mean Yeah. I mean you could just crush as a trainer be like I love this so much.

Then you got your experience, you've got the systems, you've got the whole deal, then you can go into a private studio and build your clientele there. If you decide, you may just find, listen, I love training people, but managing uh fitness people in a gym and being in a gym around it all was just as rewarding personally. Uh but you may find that you just, hey, I just want to love training people. In which case, cool, you crushed. Uh now you can go work uh privately.

Cool. Cool. Cool. Yeah. Sounds like uh I I'm not afraid of the work and and I agree with you, Adam. Like I I definitely want to start at the bottom and work my way up. I feel like that's how you earn the respect. That's right. That's right. That's right. Um and I just I have I never really considered the general manager position. I don't I didn't think that you could coach people alongside of being the coaching the trainers and XYZ. So I never really considered that aspect of it.

So I appreciate that and I will Yeah. Definitely consider. What do you got? So, Choose is the big gym for us down here down here down here or over here. I don't know who they are. I'm not familiar with who they are. Choose like Choose like Choose like Choose. Choose. Choose. C H U Z E. Oh, I've never even heard of that. Yeah. I don't know who they are and I don't know who runs or operates them or what their structure looks like. If they're a big box, bro, they're going to to to But if you go online, you can these days you kind of figure out if they if they got over over 10 plus trainers working out of there.

That's a facility. You'll be fine. be fine. be fine. Doug's looking it up right now. I've never heard of them. It's interesting. Yeah, I think they're over there by you guys. guys. guys. No, no, I was Uhuh. Interesting. Locations they have or who? Oh, there's a S. He did. He just said there's a San Jose location. There is There is There is interesting. interesting. interesting. How the hell did I not know what this was? was? was? There's a cool gym. They've got like red light therapy and they have saunas and all all the recovery stuff.

But I I will say this, I know you you mentioned the sales quota thing. You can't get away from that. So, it's gonna it's going to be in it's going to be like that in gyms and if you run your own business, own business, own business, you're always going to get that. Yeah, that's always a thing. So, sure. And and the main problem for me was like was like was like we the company in its earlier years was focused more on the people than it kind of corporatized and now it's focused more on the on the numbers more than anything.

And it's like gettingounded every damn week for what are you closing? It just gets old quickly. old quickly. old quickly. Yeah. So, if I'm going to put my ladder up against another I feel like my ladder's up against a good wall right now, but it just doesn't fill my my heart with the joy that I've once felt. Yep. Yep. Yep. Mhm. Mhm. Mhm. So, I I want to make sure the ladder I put up on the next wall is the is the wall that's going to sustain me for the rest of my life.

So, yeah. No, I feel you, dude. Yeah, Yeah, Yeah, I feel you. There's a lot of options in fitness. Uh especially with your experience, experience, experience, uh and you have the best experience, like sales experience. You've got the strength and conditioning background. Yeah. Yeah. Yeah. But sales experience, man, that's like that that'll that'll that'll give you a huge advantage. huge advantage. huge advantage. Go I I like I like this gym. Doug Doug's floating around through it. You'll be fine here. Go to go to this place.

Go crush this. Stay in touch with us, too. I mean, we've got uh several trainers that work underneath us that make six figures plus figures plus figures plus personal training. personal training. personal training. If you live out here, you can even apply here, but you're way out there. So So, yeah, we have we have virtual. What if I moved to California? I Well, that's that's why I said that. I said, "Do that and then stay in touch with me." So, go do go do this. This is a first step.

Go do that. Stay in touch with me. Um, if you you're if you're top trainer, which I think you will be within three months, you you stay in touch with me. What's our link? Is it mindpubjob.com? Is that what it is? Yeah. Yeah. Yeah. Mpupjob.com. Mpupjob.com. Mpupjob.com. And I'll have I'll have Kyle I'll have Kyle communicate with you. But, uh, stay in touch with me. Cool. We'll do. Yeah. All right. Appreciate you guys very much. All right, man. Dude, thank you, brother. brother. brother. Have an awesome day, guys.

You got it. He's got the right character, the right attitude, he'll crush that experience. Yeah. He goes in as long agree as long as he goes in with that that right attitude of like just go in there and go prove to yourself that you can be the best guy within parts getting humble again. again. again. Yeah. Yeah. That's what I mean. You take someone like that, you know, I get it. I listen uh me going to work at Orange Theory at that point in my career is like the I mean group group training is the is lower than that.

Okay. So listen, I I know exactly it for a purpose. That's how I used to look at that's how you had to look that's exactly how I didn't look at it as like I'm only this good of a trainer. I can get a job at a group training class. It's like I have a vision for what I'm trying to do. Go in and go prove that. And that what's great about someone like that, they should move really quick through the Yeah. really quick. All right. I know you like that episode.

If you did, check this one out. Shredded, ripped, defined, singledigit body fat. body fat. body fat. Yes. Yes. Yes. You want to get there? Let's talk about it. it. it. Difficult. And is it worth it? That's a follow-up question. follow-up question. follow-up question. Yeah. First off, we got to say, okay, so singledigit body fat, obviously body fat percentages, uh, that could be represented by one digit, like 3%, 5%, 6%, 9%. That's, uh, ripped for men. For women, women, women, add 10%. add 10%. add 10%. Yeah.

Don't Yeah, exactly. Go. You go up about