What GLP-1s Exposed About Dieting, Training, and Longevity | Mind Pump 2781

Key Takeaway

GLP-1 medications have exploded 600% in use, with 12% of Americans currently using them. While these drugs effectively reduce appetite and facilitate weight loss, they reveal a critical truth: weight gain was primarily about eating too much. However, just eating less isn't the fix—30-40% of weight lost is muscle. The real solution requires strength training and adequate protein to preserve muscle mass while losing fat, making expert coaching more valuable than ever.

Episode Overview

This episode explores what we've learned from the massive adoption of GLP-1 medications (like Ozempic) for weight loss. The hosts discuss how these drugs prove that overeating was the primary cause of obesity, while revealing that simply eating less leads to significant muscle loss (30-40% of total weight). They emphasize that GLP-1 users still need strength training, adequate protein intake, and coaching to avoid becoming 'skinny fat' and maintain results. The discussion highlights how this medication has paradoxically made personal trainers more valuable than ever.

Full Transcript

Transcript of What GLP-1s Exposed About Dieting, Training, and Longevity | Mind Pump 2781 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

Between 2021 and today, GLP1 use has exploded over 600%. You heard that right? In 5 years, there's been a 600% increase in the use and prescription of GLP-1s. And that number is expected to accelerate and continue to grow. In fact, some experts think that roughly 2/3 of every uh of all population here in the US, twothirds of America will be on a GOP one at some point. So, what have we learned? We've learned a lot. We're going to talk about the today. What have GLP1s taught us about weight loss, weight gain, body fat, all that stuff.

Let's go. I'd like to see the numbers, like the actual people, because I know you you've predicted some pretty crazy numbers on what you think that that what percentage of people will have tried or done. I mean, I just I recently shared on the podcast. Well, it went from 4 million to 32 million million million in that in that period of time. Wow. 12% of the US population right now. Nuts. Nuts. Nuts. Is on a JLP1. And like I said, they think they think that 2/3 or maybe 3/4s of the population will at some point.

some point. some point. So you're talking 70%. Huge. Huge. Huge. We knew it was going to take over and have that kind of effect. I I don't you you guys predictable. I haven't heard you guys comment as I mean I brought up recently on the show how taken back I was to be hanging out. I was at a barbecue, a mutual friend of ours ours ours and uh there was what six of us guys and uh you know these are all they're not they weren't I wouldn't say fitness dudes but they're my buddies that stay in shape right and so uh you know we got older and stuff like that so everybody's not in the same shape we all were in our 20s um but all of them were on a GLP1 y y y and I was just so surprised and I was just so surprised uh that all of them were taking that and their wives their wives their wives most of their wives.

I think a couple of them didn't, their wives weren't, but most of them uh I I mean I obviously I expect that and I I we knew that people that really struggled with weight loss and you know were 100 pounds overweight like of course that eventually they'd get their hands on it and that's what was going to happen and that's that's a large percentage of people right there. I mean we're talking about 60% of the population is is overweight and like I mean what are we 40% is obese.

Yeah. Yeah. Yeah. So uh yeah. Yeah. I mean, I figure we got a long ways to go before we we millions of people before we get to that number. But to see people who I wouldn't put in that category already adopting it makes me go, "Wow, that that's that's, you know, 70% sounds more realistic." And there's a couple barriers still. One of the main barriers is you have to inject it. inject it. inject it. Yeah. Yeah. Yeah. So, you inject it. It's Yes. It's under the skin, small needle, blah.

People are still afraid of needles. I know I know I know it's once a week, but still people are afraid of needles. Yeah. You just wait till they come out with a reliable, effective, which by the way is in the works. Uh it's coming out, I'm sure sure soon, a GLP-1 that's as effective that is a pill. pill. pill. So there's a lot of people that simply won't use it because they're afraid of having to inject themselves, but nonetheless is still completely exploding. We also have uh new generations of GLP-1s that are not approved yet um that are even more effective than the previous ones.

Yeah. So like you had some aglutide, tzepide was more effective. Readatride was even more effective. That's not even really approved yet. Uh you just have people using grrey market uh you know uh GLP-1 that way. Um so it's just going to continue to um accelerate in use. Did the the episode go live of our live caller that that had the transformation? The guy that was in his I want to say I don't know if did that go live yet? No. No. No. Hasn't gone live yet, has it?

I think it probably has. It might be attached to this one. It might be. might be. might be. Let me Yeah, let me If it's not, I would love the the the the listeners to to be able to or viewers to see that see his before. His transformation was incredible. Here's what's cool about this is first of all, GLP1's I talked about how they've exploded in use over the last 5 years, years, years, but they've been around for a long time. So GLP-1 medications have been used now for Doug maybe confirmed this, but I believe it's been like 20 years if I'm not mistaken.

So, they're not like this completely new thing. Um, we just had newer ones that were more effective, less side effects, and their popularity exploded, but they've been used they've been used for diabetes for a long time. Is it 20 years? Yeah. Yeah. Yeah. So, they've been they've been out for a while. And now, because we have so many people using them, we're learning a lot about uh Well, actually, we're learning a lot about people. about people. about people. Yeah. Yeah. And we're learning about what a lot about what GOPs actually do, what they don't do.

And the first point that I want to bring up, which I read, and I think Mike Matthews wrote a great article on this, dude, I'm so glad you're bringing this up. up. up. Very controversial article, but he he's 100% accurate. 100% accurate. 100% accurate. He made great points, though. He made a ve I mean, and it's it's, you know, it's inflammatory, but he's what he's saying is true. is that um all the all the crap that was out there, all the myths around why or beliefs around why we're so obese, why are we so overweight?

Oh my god, it's our metabolisms. metabolisms. metabolisms. Yeah. Yeah. Yeah. Uh oh no, I'm just genetics. genetics. genetics. Genetics. It's a disease and this and that. And it turns out everybody, we're just eating too much. Yeah. Yeah. Yeah. It just turns out people were overeating. overeating. overeating. It's what you inherently knew. Yeah. Because what GLP1s do now, they do much more than this, but the the weight loss effects from GLP-1s uh largely come I mean most if not all of the effects come from the fact that you just eat less.

You take a GLP-1, it's a hormone signal that tells your body it's full and and it's a very powerful signal. If anyone's ever if you've ever used a GLP1 or you talk to anybody who's used one, they'll tell you someone who overeat like crazy before goes on the right dose uh and suddenly they're they're struggling eating food. That's how powerful they are. They're struggling to eat more food. And so, again, it turns out it wasn't all these other things, everybody. Now, that's not to say there aren't other, you know, health issues as a result of the environment, as a result of maybe chemicals that we're exposed to and all and, you know, all that other stuff.

But the the weight, we ate too much. How do we know this? Everyone's losing weight because they're eating less now. Everybody's losing weight. So, that's that was the main issue. It's not your genetics. It's not some weird uh thing that's happened. Pretty much killed the health at every size movement size movement size movement that Oh gosh. Him and I were both him and I were him and Well, that that was the other thing that he went after was all these influencers that cuz Mike didn't just stop there.

Like Mike went on to go after all these body positivity people that made a huge, you know, follow or built a huge following off of body positivity. Now they're on Ozic and they lost all this weight. And so it's like it's, you know, we were all body positivity when we were a certain size, but then now that this drug will help me lose 100 pounds, now I'm going to take it, which is kind of flies in the face of that whole movement. Yeah. Turns out it completely.

it completely. it completely. It turns out people are not happy at any size. That's a that's a myth that being total myth total myth total myth that being obese and having poor health, which they're closely connected, uh it doesn't make you happy. It makes you feel terrible when given the ability to solve it, solve it, solve it, albeit through a medical intervention that's effective. You choose the you choose it because it doesn't feel good. Yeah. Yeah. Yeah. Now, I do want to say that people need to be treated with respect and dignity.

Of course, Of course, Of course, people need to be cared for and obesity just happens to be something you can see uh versus other issues that we all have challenges. All of us do. Nobody's nobody's even close to perfect. But the the myth that we used to rail against was just like like you said this this false body positive like real body positivity is caring for myself. Fake body positivity is I'm 400 lb and I'm happy and it's great and I'm healthy still. still. still. You're ignoring all the health uh concerns, concerns, concerns, right?

Which is false. Well, the other part that's interesting is that and we've talked about this for a long time is which which is will be interesting to see how this unfolds is that the people that are that are using this intervention to just cut out the weight to to get down that don't solve the root cause or uh the problem because we've talked about this many times with a client is a client that is motivated to restrict calories and punish themselves in the gym just to lose all this weight inevitably almost always puts all the weight back on because what they end up finding out is the same version of themselves 100 pounds lighter is still just as unhappy.

And so you have to get happy first and solve whatever it is that makes you unhappy unhappy unhappy before you lose the weight. And many times the weight is just a reflection of how unhappy that you are. Yeah. And that one of the hardest parts as a trainer was is was getting to that deep of a level with a client in many times such a short period of time because you just this person just meets you. They and they want help. They got to lose 100 pounds and you know that the weight is just a side effect of something else.

They are using food to medicate whatever thing they have going on inside deep. And if I just sure if I run them every day and starve them or give them a jab that makes them not want to eat, I can get that weight off, but I still don't solve the the reason that they got there in the first place. Now, that's not to say that obesity will contribute to feeling worse as well. So, losing weight can also help. Uh that's also uh we also have to say this which is uh yeah I yes people were eating too much but it's hard to not eat too much.

In fact that's not that's putting it too lightly. It's super hard. Uh most people know the the the negative risk. They know the heart disease risk. They they feel it in their bodies. They can't move. They're not happy with all these different things. But yet and yet majority of people are overweight and a significant percent almost half are obese. are obese. are obese. We live in a world where it's look uh food is accessible. It's hyper palatable. It's inexpensive and it's the easiest way to self-medicate.

It's an acceptable way to self-medicate. And so it's hard. It is hard. But it was that it was still the food. It was still that you were just eating too much. Here's the other part of it which which we're learning. Uh which by the way good trainers and fitness experts would have told you but now people are learning this that just eating less helps but it's not the fix. Yeah. Yeah. Yeah. And I'm not even talking about what you're talking about. I'm talking about just the physical part because here's what happens when you just eat less.

And this is what we see with people on GLP1s. GLP1s. GLP1s. Yeah. Yeah. Yeah. Uh 30 to 40% of the weight lost is muscle. muscle. muscle. What happens when you change none of your physical activity? uh you're not trying to send a signal to preserve and build muscle and you just radically cut your calories. Well, yeah, you lose fat as your body tries to make up the difference. But then what it does is it learns how to it adapts to burn less calories because it's trying to meet the new caloric intake, right?

Because otherwise you'll die. If you just eat less than you burn, always you'll die. So your body figures out how to now burn way less calories. And one of the ways it does this is it pairs muscle down. And it in essence it slows your metabolism down. And so eating less helps, but it's not the fix. And we know this as trainers. Like when somebody would just go on a diet and they'd lose a bunch of weight, they'd lose a bunch of muscle with it. And this is predictable.

Uh and you see this with the GLP1 studies. Uh just like you would with anybody else who ate less calories. Four MAPS workout programs on sale. All of them 50% off. Maps starter, maps transform, maps anabolic, maps performance half off. Go to mapsjanuary.com and then use the code new year50 for the discount. All right, real quick. If you love us like we love you, why not show it by rocking one of our shirts, hats, mugs, or training gear over at mypumpstore.com. I'm talking right now. Hit pause.

Head on over to mypumpstore.com. That's it. Enjoy the rest of the show. You can also see the market responding. I've been bringing up to you guys almost every day. I'm reading a new article. You know, Starbucks is doing it now. Uh who's the other one? Someone in our thread just sent over another company that everybody is starting to market protein. protein. protein. So like that is like the new protein menus are coming out. I'm talking about fast food. Yeah. Like fast food is now using that as a marketing point for this.

They're trying to stay ahead of what you're talking about right now because we we talk about this. We've been talking about this forever forever forever that the average client that we would get uh was already grossly undereating protein. That was when they were overeating calories. When they were overeating calories, many of them were still undereating protein. It was carbs and fats, sugars and stuff like that that they were over consuming. Many times they were low on their protein or barely hitting the essential like what they needed to do.

Not definitely not if they were trying to hold on to muscle mass in a calorie deficit, which it, you know, all the research points to you should increase your protein in a situation like that. So now you have these people that take this shot and then they dramatically reduce their calories. So the weight comes off, but now they're eating even less protein. And so then what what are you going to have if you if we actually get to the point where half or twothirds of the people are on this oimic?

Everybody's going to be chasing protein. And so now and you can see the market respond. respond. respond. You know what this reminds me of? This reminds me of in the I don't you guys remember this in the ' 80s and '90s. Uh there was this big push for calcium for bone density. Oh yeah. Oh yeah. Oh yeah. Huge push because there was all this awareness around awareness around awareness around every milk does a body good came from. Yeah. Yeah. Yeah. So all this huge push for awareness around osteoporosis because you you were seeing osteoporosis seeing osteoporosis seeing osteoporosis uh rates were we're becoming more aware of them in you know maybe rates were rising probably due to our reduced activity.

So like hey calcium this is it. You need to take more calcium. It reminds me of that because you can bump your protein. It'll help a but a little bit. It's going to help a little bit. If you don't strength train that's all you're going to get though. The strength training has to pair with the protein. Yep. So, you go too low calorie and you can eat high protein, you're still going to lose a ton of muscle, everybody. Yeah, Yeah, Yeah, it might help a tiny bit, uh, but let's say instead of losing 40% of your weight from muscle, it might be more like 38% or 36%.

Which is enough to make a difference. It's not that big of a difference, though. So, the people the thing that people need to figure out is, yeah, cool, bump your protein. That's good. Got you got to send the signal. signal. signal. Yeah, Yeah, Yeah, you got to strength train. If you don't strength train, that muscle's gone. your body will always get rid of muscle if it doesn't think it needs it. Um, and when the calories are low. And so this is what's what people are starting to figure out with uh the JLP1s is I'm eating less and it's cool.

I'm losing weight, but this isn't really fixing everything because I I'm losing muscle. I still feel weak. I still don't feel as good as I thought I would. Still got to strength train. You still got to work out. Y out. Y out. Y another thing people are figuring out is you still plateau. Yep. Yep. Yep. And this this kind of plateau sucks. Oh god. Yeah. And by the way, again, you ask any good trainer, they would have told you this uh because we see this with clients too, but if you just dramatically cut your calories, even if you work out, but let's say you don't work out, they just cut your calories.

Eventually, your body learns how to burn less calories. Now, you've plateaued with a very slow metabolism. So, you went from eating 3500 calories a day to eating 1,200 calories a day. You lost, you know, tons of weight. You still got 25 pounds to lose. Oh, what do I do now? I I I just up my dose and eat 800 calories. That didn't seem right. seem right. seem right. Right. No, Right. No, Right. No, you're still going to plateau. You got to do the strength training. You got to build the the the muscle the calorie burning machinery.

I'd say of all the points you're bringing up right now, this was the number one thing that we learned when we took the group through. One of the, you know, last year most common effect. Yeah. Last year we had to reverse diet everybody. everybody. everybody. We we took on the group of 50 people on GLP1s. The main reason for this was for us to learn, right? uh we we haven't been personal trainers since the introduction of this. Now we had a lot of theories and points and things that we made but it's like okay what would it be like for us to train and so we took a group of 50 people so we can get an idea.

So gave us a really good snapshot of you know one the type of people that are taking this to the challenge that they're having and the number one thing that we saw and it was like oh wow all of them at one point hit this hard plateau at one point really low calorie. Yeah, there was definitely a a large variance at what point. Like some people lost 30 lbs and then plateaued hard. Some lost 10 lbs and then plateaued. Some lost 75 lbs and plateaued. But, you know, they all eventually plateaued and were at this extremely low calorie yet doing all this activity and they still had further they wanted to go.

And so, you got to build muscle. muscle. muscle. We had to reverse diet everybody. Yeah. You have to still get a plateau. So, it's important uh when you're on a GLP-1 that you strength train properly and hit uh appropriate uh optimal protein so that you don't hit that plateau. And if you do plateau, you have to do something called the reverse diet, which this is going to be interesting to me because reverse dieting is still not a it's not a well-known uh method or or term.

You know, if you say to the average person, like what's a reverse diet? But a reverse diet is you hit a plateau and it's like, okay, now I'm going to go through a period of increasing my calories and strength training, trying to build up my muscle, trying to build up my metabolis. Ideally, you'd actually do that first before you even get on the GLP one. So, because a lot of times the majority of these clients are they're already at a pretty low to moderate amount of calories that they're intaking and then trying to drop.

And it's like, you know, we build you up, we build up your muscle mass, that's the ideal part. So then we can start, you know, scaling it down. Totally. And then, you know, lastly, and I think this is uh this is kind of silver lining, silver lining, silver lining, although I do think JLP1's overall are going to be a benefit, um, is that trainers are more valuable than ever. Oh, yeah. Oh, yeah. Oh, yeah. And what's interesting, too, we never went away. Well, this this complicated the process.

Yeah. So training, it's funny because to the average person, I I mean, and you can correct me if if this is not the direction you're going, but this is what comes to mind to me right away is the the average person thinks, oh, because these JLP1s, now everybody can lose weight real easy. Nobody needs a trainer. Nobody No, it's easy. A lot of trainers were actually afraid. I know they thought they wouldn't get class. class. class. And I remember this was the argument that we'd make to them is like, we do push.

push. push. No, I would make the case that it just got more complicated than ever. You got easy to lose weight, but that's that's not solving the problem. Especially when you have you I mean I love that's why I love the way Dr. Gabriel Line has been positioning this which is we do not have a a fat problem. We have a undermuscled problem. problem. problem. And so if we if if we agree that our our country more so than being obese is under muscled under muscled under muscled and we put them we put 70% of them on a GLP1.

Boy, that is going to accelerate that. if we do not have the right coaches in place to help these people and guide them through that process. And so I think there's a need and a demand for them more than there ever has been because I don't think it I don't think it's easy personally myself knowing what it was like going through it, coaching people through that process. It so that's why I was so impressed like when uh we got that caller called in and said he lost.

Well, you've been listening to the show what we said and then you saw he saw us before. like the best out of anybody. And as soon as I saw the picture, I'm like, "Oh my, I without even him telling me what he did, I knew he did it right." He went from over overweight to lean and strong, whereas a lot of people go from they go from fat to skinny fat. Yes. Yes. Yes. Because they do it the wrong way. He's number four. He is on this episode.

Oh, cool. Oh, cool. cool. cool. So, yeah, paid. So, so stay tuned. But yeah, trainers are very valuable through this process because a they're going to make sure you don't lose muscle. They're going to monitor uh the protein and help you with that, which by the way is hard to do. First of all, it's hard to do anyway. On a GLP1, it's really hard to do. They'll help with supplementation, which I think is more valuable when you're on a GLP-1 because some of the challenges that they pose.

Then they can help you scale down and come off the GLP-1 so that you could, you know, do this without having to because if I don't know if you guys have seen the studies on GLP1s, but people go off of them and they gain the weight back. Uh they can't maintain the behaviors. Yeah. And I and and there's a coaching process that you can go through while on a GLP while coming off where you'll dramatically increase your success. We've seen it. We've already seen it with some of our own uh clients with working with our trainers.

Yeah. trainers. Yeah. trainers. Yeah. So, uh trainers are extreme, it's now for trainers, you now have a tool. This is the most valuable tool I've ever seen for a trainer in my life. I mean, back in the day, correctly. It's amazing. I mean, macro counters were valuable. Step counters were valuable. as a trainer today, GLP1, holy cow, you got a client really struggles with weight and you coach them the right way, your odds of success have gone through the roof. Oh yeah. I mean, I think that one of the hardest things for clients is to cut out that noise.

And I think that's one of the strategies. But again, it doesn't end there, right? You you have to work on creating good behaviors that replace. This is this is the coaching process because taking it by yourself will cut the noise out, but eventually when you take come back off, it comes right back to you. So unless you're signing up for the rest of your life to do it, the average person still will want some sort of coaching through that process. So they create new good behaviors and a new good relationship with food.

Otherwise, they're going to end up getting trapped and stuck on the thing. So I just man crazy to think that you think we're going to twothirds of of the population. I I mean I would it's not just going to be I feel like I would have argued before until just that barbecue just recently where I went like these are not the people who I thought would even be taking it and so it's not going to be people for sure people who need to lose 50 pounds for sure it's going to be people who need to lose 10 pounds 50 that's what I'm finding most common is people that people that people that I wouldn't think should or are are considering doing it because it's it's being promoted as if it's an easy thing like oh this is an easy way to lose 10 pounds or an easy way to do that and So do you see a lot of people that but oh yeah you really don't you don't need that and it's not yeah it's not it's not going to be use willpower.

It's like what are you doing? doing? doing? Well I think if you use it right you develop uh better behaviors you you cut out this these other bad behaviors or you don't you don't engage in them long enough you know your your neural pathways change and it can make it easier but there's still a process of coaching that's involved otherwise you go go go I would make the I would make this this is again why back to what Dr. Gabriel L. So, when I think about the the the average person that that I know that's in my life that's that's wanting wanting to take it, it's these it's it's friends of mine that need to shed like 10 or 15 pounds, maybe 20 at most.

And the thing that they need most is actually to increase protein, lift weights, build some muscle, and that will then speed up their metabolis. Here's what I think. I think they're all going to figure it out. I think people are going to play this game and then everyone's going to be like, "Yeah, I still got to lift weights. You still got to strength train. You still got to do those things." and and and it's hard on a low calorie lowc calorie diet. I mean, that was the thing that I remember.

You know, know, know, they're going to be like, I have no energy. energy. energy. For the listeners that don't remember that I went through this process and I intentionally did it without my trainer brain, right? Meaning, I didn't I didn't go in go in go in You did it one for people know like Adam went on a GLP1 to test it so we could talk about it. Yeah. Yeah. Yeah. So, you went on it and didn't coach yourself like you would like. What would the average person do?

They would just not eat unless they were hungry. And and that's what I want. I wanted to experience what that felt like so I could communicate because I know of I have the discipline to be a competitor. I know what it's like to eat cold fish. You know what I'm saying? Like I could I can I can for Yeah. I could force myself to eat protein and to do the weights and to do all the things to make sure that I come out with this awesome physique using this, you know, intervention.

But I what I wanted to do was like what if I was just somebody who took this and I'm trying to lose weight. What were my natural behaviors, my instincts, and things like that? And it's like, oh wow, you forget to eat. you don't have any cravings. You don't even want like food doesn't even taste the same anymore. Like the things that you love to eat don't even taste like what they used to taste like. You and then then you don't do that. So then now you get tired because you're so low calorie.

So then you start playing this game. It's like, well, I probably should go lift weights, but man, I'm so tired right now. I should probably help my help. I remember I had to choose like if I was going to go and get a little workout in or I was going to help my wife around the house. And it's like, well, yeah. I mean, it was like I'd be like, "Well, I know helping my wife out around the house is probably going to save my marriage more than me getting inside the gym.

I'll choose not to do that." And then I would do that thing. So, you you you start making these these decisions like that and it makes it really difficult to maintain muscle. So, I'm so impressed when I see somebody who's been able to to do it and then also lift weights and hit the protein tape because it can get real easy to just quite the noise, not eat any food and not do anything. I think if you're if you're going to use one of these, uh, find yourself a good coach.

I know they're hard to find, but find yourself a good coach who knows how to work with them, them, them, and then your odds of success are really good. Without a coach, it's going to be tough. It's going to be really, really tough. Speaking of coaches, uh, I want to ask you about our school forum. Oh, yeah. yeah. yeah. So, explain that for our trainers and coaches that listen to the show. So, I'm super excited about this. Uh, so for a long time, uh, you know, we've had, uh, Facebook as as one of our main source of forum.

We have the Instagram page that we do for all trainers and coaches and we've just fallen in love with the platform. School and S K O L. Yeah. So, and this is a new platform. It's great for forums. Yeah. It's and it's been around for a little while now. I know that Hermoszi and and his partner, you know, they they you partner launched and then he partnered up afterwards with him. So, they've been working on it and it it's evolving and it's getting better and better and it got recently introduced to us last year and the ability for us to add education, add tiers to it, uh add videos to it, add folders to it.

So, it just makes it easier for people to find things that want to learn from us as far as coaches and trainers and and we're adding all kinds of stuff to this right now and building it all out. It's already got lots of valuable stuff. You know, uh, one of the most valuable things that we got feedback from our elite trainer academy was the live coaching calls where S comes on and works with watches like one of our trainers here. A lot of times when they have a difficult client, they'll call Sal in to come and help them navigate that conversation.

And so he comes in on the really hard conversations, right? It's not basic stuff, it's difficult ones. ones. ones. And he he and it's recorded. And so this type of content, a lot of the feedback from our trainers has been extremely valuable. So, we've literally used that type of stuff and then we've categorized it, right? So, it's like if if you are working with a client and you have fat loss stuff that you're dealing with or you have someone reverse dieting or you have someone trying to muscle build.

So, it's really easy for the trainer who's a part of our community to be able to find the resources they want to help them be better coaches and school just delivers that really well. And so, and then there's also going to be like one-on-one coaching that you'll be able to do with like Ann and our coaches and and stuff like that will be other tiers. But the main reason why I uh wanted you to bring it up today is because this is the final three days that you can get in there for free.

free. free. Free. Free. Free. And it's free for life if you get in there right now. After that, you pay. After that, it's going to be a monthly subscription to have access to all this. So, it's free for life if you go in now. Yes. Yes. Yes. So, if you if you get in right now, you can get into the community for free event. Not eventually, by February, we're going to charge to have access. So, how do you get in there for people listening? You go you get the school app and you search up what mind pump coaches Yeah, I'm sure we can have a link.

Can we put a link directly to that? Yeah, we can. can. can. So, we put a link in the in the show notes. You'll be able to look up uh Elite Trainer Academy. I think that's what she did. We name it. Did Ann name it Elite Trainer Academy or did we train? Yes. Okay. So, yeah, you look up Elite Trainer Academy mind pump. You'll see you'll see it under there. And if you get in before February 1st, it's free. If you don't get in, so if you're a coach or a trainer or even aspiring one and you're not yet, get in there now so that it's it's free going forward.

It'll be a monthly membership. any interest there for sure. This is a great opportunity for you. All right, I want to ask you guys a question because I think I know what answer you're going to give me because I have a study that just came out. It's really interesting. So, what is the widely held belief on when a man's sexual desire peaks? Like what age? Teenage 16. Teenage 16. Teenage 16. Okay. You say 16, what do you say? Yeah, I would say like 20, maybe 18.

So, I've always heard it's like 18, right? Maybe 20, maybe, you know, that's when your sexual desire peaks. It's not true. So they did a huge study over 67,000. So it's a big study over 67,000 men. men. men. We're 80. We're 80. We're 80. And what they like men's, you know, quote unquote craving or desire for sex was at its highest point when men were in their late 30s, early 40s. Now, here's what they find really. It's not because it's when you have the most testosterone.

most testosterone. most testosterone. Definitely not. Definitely not. Definitely not. It's not because you have the shortest refractory period. That's when you're 18. Meaning, you know, you could have sex multiple times. Most confident. Most confident. Most confident. It's because they've now they're realizing they're they're realizing that relationship dynamics play a much more significant role significant role significant role than initially anticipated. In other words, words, words, stable long-term relationships are strongly associated with increased sexual activity and emotional intimacy. Well, so you're in a more mature relationship with which is wonderful.

You know that also yeah I was going to say you uh the the more the more you've talked about studies before like in like the people who report the best sex or people that have been in relationship 30 years 20 years women hit their peak in their 30s. So a lot of guys probably that are married been married for years get to get the benefits of that. So I would imagine there's some sort of a feedback loop. Well what it is because that's al that might also be a myth Adam.

I don't know that might also be about women's sexual you know peak at this whatever. I think really what it is, and this is a great study, is we're constantly told, the world constantly tells us, media, whatever, that it's it's when you're your hottest, right? It's when you're your teens or your 20s and everything's perfect and this is when you have And the truth is people have the best sex when they've been together or married for a while with the same person. Oh, yeah. Oh, yeah.

Oh, yeah. And they're and they're connected, which is wonderful to teach and tell, you know, teenagers and kids in their 20s. 20s. 20s. Mhm. Because then you hear this and you're like, "Oh, that's what I should aim for." Because I don't know about you guys, but when I'm 18, 19, in my 20s, or you're trying to date, your aim's all you're think you're thinking like, "Oh, it's going to suck later. Let's just do this now and whatever." It's like, "No, it's like you you're in a good relationship for a long time.

Same woman, same man, not tons of novelty. You're definitely not your hottest in your early 40s. You can be fit and all that stuff, but you're not that's not your relationship. your relationship. your relationship. I tell I tell our our young staff that works for us all the time that that was that was one of the biggest lies that was sold to me that the Yeah. And I mean at my my relationship 16 years now and I swear to goodness at 16 years everything about it on from the sexual point is better today than it was on in the what they call honeymoon phase early on where they where it's supposed to peak.

There's that old saying, if you put a a a marble inside the jar every time you had sex in your first year of marriage, you'll and then the every year after. Yeah. Every year that you'll never empty the jar. That's so full of [ __ ] That's such a lie. the the such a lie. That's such a lie. the the frequency, how much all the things are enjoyment, connection, enjoyment, connection, enjoyment, connection, and it makes sense because you are if if you've grown together, most people that have lasted 10 years or more in a marriage, you've you've probably grown with that person, got more connected, got to know them, got more comfortable, and all those things lead to a better sex life.

I think the only thing that anything the early years have is is the novelty thing. And a lot of times the novelty thing never plays out to what you think. It's only exciting because you don't know like oh it's oh I've never slept with this person and you're excited and then you have it and then most time it doesn't live up to what you built in your head. So then if you compare all those exciting what's it going to be like to what you actually have in this 10 year 15 year marriage because you compare well what we've done effectively and there's a whole process and people talk about this all birth control is part of this process uh the the you know the the the the sexification of society has kind of you know also done this but you know we're we're we're led to believe that uh sex is separate or the act of sex is separate from emotional intimacy in relationship when in reality it's a it's a side effect or result of right so sex is a result of or it's supposed to be a result of this intimate relationship it's not this separate thing but we've separated it so it's like one night stands novelty pornography it's about hot body it's about looking young it's all that stuff and so this is what we're led to believe body it's not yeah there's no real deep connection there connection there connection there right and so meanwhile people are like miserable like why am I miserable I mean, I'm sleeping around.

I'm doing, you know, this this isn't this isn't what I thought it would be. Yeah. I you it was Adam Lane Smith that talked I remember one of the greatest hacks that um he shared with us. You there's there's actually steps that you can take to even improve that in in your even a good relationship. And I remember after the it was one of the first conversations we had with him and I remember applying it in our marriage and going like, "Holy [ __ ] that's a hack." Like cuz men and women that there's we although we're both are involved in the the part of us having sex, there's different things that drive motivators for us, right?

And one of the motivators for the for men that he talked about was when we set some sort of a goal with your partner. It could be a financial goal, it could be uh building something, could be a business related, it could be uh improving something, learning something. But setting a goal with your partner and going after it and achieving it, the oxytocin and all the all the and the vessin that happens the oh my god like what it does for the relationship is unbelievable. It's such a mini hack that I learned from him and sometimes it could be the most simplest thing that we set forth is like hey here's our new goal.

We're going to try and do this and going after a small goal like that working towards it the sex that that results in is crazy. Well, the the in the past, you guys have heard this before, like, "Oh, your is your sex life boring? You guys have married a long time. Let's spice it up." And how do they what does spice it up usually mean? Yeah. Yeah. Yeah. Doing something, you know, weird or different or bringing another person into the relationship or reality, spicing up the sex of your marriage is probably really about working on your relationship.

relationship. relationship. That's exactly what it is. It's not about the new tricks. That's my point of bringing that up is that there's there's hacks to growing and building the relationship that results in the the better relationship. And you're right. Normally, uh, the, you know, and this is why, that's the funny part cuz it's like most things that end relationships I've always found like get us even closer in our sex way better. Like like like building a house together. together. together. Oh, I see. You know what I'm saying?

Or like Oh, that's exactly right. a business. a business. a business. That's cuz you're accomplishing a goal together. together. together. Yeah. And it's it's been like it's crazy cuz we kind of laugh about it because everybody's like, "Oh my god, you guys are still married." You know, I'm like it's actually been better than it's ever been. It's it's nuts, you know? It's like it's just cuz we're on the same page and I'm just like I got your back. You got my back. You come in here, you do this, you know, and so it's it's just a very much of like I know like like a lot about her as a person, a partner.

I count on her and it like it just it I don't know. It's a different level, dude. It's like that's like goal is achieve another level with your I mean we Katrina and I were just talking about this. So, it's interesting you went this direction because we just wrapped up Q4. And Q4 for our household, Katrina and I, is probably the most stressful time business-wise because we have a lot there's a lot that comes to the business head at that time, both on her side of the business and and our side of the business.

And, you know, and the two of us have to figure this out and there's a lot of that going on behind the scenes. And it's a incredibly what someone else would say stressful time. But we're both have the same goal in mind because we're working the same business, right? And it's it results in the most amazing epic sex and time with each other because it it bonds because of that because we're like there is a there's a for sure desired outcome that we are both aiming for and going after.

And yes, there might be some stressful moments during that time, but ultimately it leads to this incredible bonding afterwards or when we finally go, you brother, we did that together. It's so cool. And it's just not like nobody taught me that. Nobody I mean I learned that in my 40s listening and talking to Adam Lane Smith. Like I wish that was something that I learned in my teens and 20s because that's something that you could have been fostering in in relationship. Do you see how how important is it for young couples to have older couples or or people around them as mentors because nobody nobody learn and yes you go through seasons like you have little kids you're obviously not going to have tons of sex early on when they're little stressful times all that stuff I get it but you know you're married for years decades right but having older couples where you could talk with them and having for men it's so important for men to have a mentor that's older you imagine having you know an older guy that's like your buddy or family member like hey this is what it's actually like and this is what's actually valuable and I know you think this is what you know I know this is what media tells you that's not true dude you know I think it would have been so helpful so helpful so helpful oh my god listen if you're if you're listening right now and you're in a young marriage you're in your 20s and you just recently or you it doesn't matter what age you are but you've been recently married in the last 5 years and you haven't done this literally set a goal set a small goal with your partner it could be financial it could be housereated it could be physical it could be anything but it's something that you both agree upon that you're going to work towards and set it set it reasonable right set that you know that you guys should be able to accomplish and watch what happens.

Watch what happens just when you both agree on a goal that you're going to go do and you're going to build towards that. So it takes a little bit of time to do that and watch what it does for relationships. Could it could be reading, it could be financial, it could be all these things. It it's a it's a such a hack that nobody had told me until way later in my life, you know. Totally. Totally. All right. I want to talk about exercise here for a second because it really uh dawned on me the other day.

So, my my my wife came to me and she's like, "Hey, I want you to help me me me to be able to perform an overhead squat. I need to work on my my shoulder mobility." And I think I don't know where this this came from. It might have been that she was talking with some friends uh about how she used to do silks and how mobile she was and she doesn't have the same mobility. And it made me realize that you we've taken a whole category of exercises that used to be popular and we've made them super unpopular because we've scared people by saying that they're dangerous.

And these are all the behind the neck exercises. Yeah. Yeah. Yeah. And and what's what this is what's happened behind the neck exercises. Yes, they're difficult. Okay. Behind the neck pull downs, behind the neck presses, stuff like that. They are difficult, but we've taken them out. So, people are doing all the strength training. They're doing those traditional exercises and they're they're they're losing that ability or not working on that that mobility, which is very important. That's the antidote though, like to a lot of that everyday positioning stress, you know, in that forward position.

Yeah. It's like, why aren't we strengthening and and bolding that? Well, dude, this came to me because I was uh I don't remember where I was. I was on Facebook maybe and there were reels were popping up and they were it was an old school bodybuilding uh like montage and the range of motion those guys had with their flies. Yeah. with their and all of them did behind the neck exercises in the in the 70s and 80s uh and even the 90s early 90s mid 90s.

Uh everybody every bodybuilder did behind the neck pull downs and behind the neck presses. They didn't even get fancy just they at least did those exercises staples. Yeah. And their range of motion was incredible. They had great and I'm like oh my god nobody does these anymore and they they just don't have the ability. You take somebody who works out all the time who never does those. They can't do it. Yeah. We I mean it again this is like our certifications where it just became they standardize based upon people's normal habits and like it what you have to actually work through to get good positioning and good posture first like they they just want to skip right past that.

Uh and so we I I just think like overall we just we've done a disservice with that kind of stuff. Oh well we we there's also something else that was going on in the 80s that wasn't going on in the '9s plus. What? What? What? Like computers and phones? Yeah. Yeah, that accelerated that bad position. position. position. It really I mean in young people. So if young people like even young people can't behind the neck, they can't normal press. press. press. That's what I'm saying. Right.

And so you you take a you know in ' 80s and before that wasn't a thing. You didn't sit at a at a computer all day. You didn't sit on a phone all day and like re So like if you're a fitness person, you worked out and you did movements like that's pretty normal to be able to pull. But it's so not normal anymore to be even to pull your shoulder blades back and and re press with your arms in line with your ear or certainly pull a bar down behind your head like that.

Like it just a lot of it too is just machines. Machines got really popular and everybody just stopped doing those exercises and then everybody started calling them dangerous. In fact, if we do a post it still happens today, dude. I saw one recently. I think it was even one of our friends and I was just like ah you know like some exercise they'd eliminate you know from uh the list and it was back behind the back neck pull downs like no you get this you get the humorus to move with the scapula and that retracted position.

Yeah. You need to have mobility. So if you've never done it go real light and practice and go slow and you'll get better at it. And I'll tell you what man I get some of the from a from a muscle building perspective I get crazy. the benefits of it is and this is I mean and I I remember when I went on the mobility kick. So interesting that she's going this direction because uh I saw huge benefits from from getting to the place where I could I don't know if you guys remember I got if you go far enough back on my Instagram, you can see me doing overhead squats and working working towards it, right?

right? right? And I had to start really really light. You know what I'm saying? I obviously do a lot broomstick. Yeah. Really really light at to to start to do it. But what's so cool is that once you gain that connection again and you get it back all to maintain it is way easier and there I mean that was a that was my big thing when I worked on the squat the ankle mobility and the hip mobility. Now all I got to do is just squat deep and you and just there's no friction to get there.

Yeah. I don't I don't have like the work to get there felt like a lot of work. It definitely felt like a lot of work because I had come I had gone so far you know of not doing that. But once I gained it, that's what's so great about doing movements like that is you don't have to do all these crazy priming movements and corrective work. If you just keep certain movements in your repertoire and if you keep those move movements in there, you won't lose that ability.

Otherwise, ability. Otherwise, ability. Otherwise, the body prunes it says there's never going to be a reason for us pulling I did behind the neck pull downs and presses as a kid because I, you know, would follow Arnold and all those guys. And then I remember the, you know, getting my certification. They're dangerous. don't do it. I stopped doing him for a long time. Yeah. Then I saw Mario Pussowski, remember him? World's strongest man, but he looked like a bodybuilder. So, he wasn't even a giant. He was like one of the more ripped guys or whatever.

And I saw him doing a workout and he did an Olympic exercise, which Olympic lifters will do this where they they place the bar on their traps like they're doing a squat and they press it and they bring it back down on their traps. I love that. that. that. And I saw him doing it and I was like, whoa. And I'm like, you know what? We did those in football actually. Maybe I should practice this. And I did. And it took me a while. couldn't even do the bar because I couldn't get my shoulders back and then I and I was able to and I got great development.

I got great hypertrophy. Yeah. From doing that exercise. So anyway, I just saw this uh I just read this article by this researcher who he was trying to tackle, have you guys have heard the the the phrase sitting is as bad for you as smoking. smoking. smoking. Yeah, I have. So he went and he went in and actually analyzed it and broke it down. And what he said was it's not sitting, it's sitting without breaks that's the problem. So he studied um indigenous people, people uh you know uh tribes where people uh do they sit?

Do they still sit? Do they sit down a lot? Do they rest a lot? And in fact they do. But here's what they do. Every 10 to 15 minutes they get up. They get up. Yeah. So he said if you sit a lot you'll erase the negative effects if you just every 15 minutes stand up and move around a little bit and then sit back down. Just pop up. Just pop up for 5 seconds, 10 seconds, sit back down. Well, I mean that adds up. It does.

but also just moves the body instead of just being stationary. Well, yeah. I mean, just that's if every 15 minutes you made the she I would make the argument if every person that sits all day long just made the effort to get up every 15 minutes and move a little bit. bit. bit. Huge huge amount. Maybe think of that. Think about people. Imagine if every 15 to 20 minutes you just stood up. I used to get happy. My client would just every hour do a couple band pulls or stand up or do something, do a couple air squats.

Like every 15 minutes would be a massive accomplishment. All you'd have to do is stand up and sit back down. That's it. Just stand up. Sit back down. Well, I remember that. That reminds me of that study. It was in Iowa. The um physical education there had got like like high honors because of the fact of like they just implemented the entire school. Every class you'd have to get up every 50 got better. They got way better, way better performance across the board. Uh and their attitude, their mood, everything.

and they start adding bands and stuff in, but initially it was just about getting up from sitting too long. I know. I know. I know. Yeah, I know. My son's school is really good about they don't they don't make it like that as much as they do. They just they have like this whole I want to say there's like seven or eight I mean there's like seven or eight like station things they do all day long and they're always even even at this age. Okay. So, he's he's in kindergarten like uh each day has a different elective uh you know PE or science or I forget all each one of them are but and they go to different classrooms.

So, they're they're also like like like teaching moving around. They're always it's never like just sitting at a desk in the same classroom. Like there's like seven different things they do throughout the the day and they're they're constantly going somewhere moving somewhere and activity and Yeah. No, it's they're they're really really good about that. That's so good. Um, are you're doing the cream soda like me? Oh, Oh, Oh, bro, it is so cream soda, root beer, and then what's the new one that that they just they just did?

just did? just did? Shirley Temple. Shirley Temple. Shirley Temple. I like the Shirley Temple. My kids really like those. Oh, you had to you bring them to the boys. I'm just saying they were they already do regular ones. They do them. Every time I go to a restaurant and they're trying to order a drink, they're like Shirley Temple. So So you brought them home. Yeah. I was like a little nervous cuz you know it's like it's not as high sugar or not even close. But they both said great taste.

So I was stoked. I was like this is a good option for them for sure. sure. sure. It trips me out because I'm looking at it right now. So I have the cream soda lollipop for people aren't watching on camera. 50 calories. It's got how many grams of sugar? Three. Yeah. Three. Yeah. Three. Yeah. Three. Three grams of sugar in the whole thing. It's not s No artificial sweeteners in here either. here either. here either. So that my my tastes it tastes like a soda. My thing that's I'm excited to have them back is uh you know they we worked with them years ago and they're back again and I've I've always had them in my house.

So it's whenever I'm trying to cut back on my Diet Coke drinking habit that I know is not good for me. This is is like my go-to. And so it's nice that we have them back here because it's like I have that's if I have a habit that I would like to kick or get rid of that it's my my Diet Coke drinking. Yeah. drinking. Yeah. drinking. Yeah. And Ollipop has been able to serve as like that segue for me to cut back or get rid of that.

And so it's good to have him back. Speaking of which, how's your training and everything going, dude? I'm doing pretty good, I'd say. Um, dude, you you change so fast. It's hilarious. hilarious. hilarious. I think it's a curse for you. It is. It's a blessing. You lose motivation. Well, Well, Well, cuz you're like, I'm good. I mean, I think that's a good thing. I think I've I've got a pretty healthy relationship with my body image, which is which took me a long time to get to that.

So, that part is a good thing. But it it's the thing and I maybe you've got me to you've helped me um look at it differently because it the same thing that is my strength is my weakness. Like it comes and goes fast. So like I you just adapt so fast. Yeah. I adapt really quick, right? And so I've learned to look at that as the positive side. The frustrating side is like I easily like can lose muscle like it like my I have to be stimulating.

I've got to be hitting protein high. And yes, yes, my body puts muscle back on pretty quick. It remembers what it had. But if I fall, if I just eat regularly and I don't like I've always talked about this if you've listened long enough like I definitely way under eat protein and don't get enough calories and if I don't stimulate that muscle, it will go it goes quick. You know, I'm not like some people like this guy over here who just like keeps muscle on his body all the time here around doesn't matter.

You know what I'm saying? He just gets he gets a little husky. He has some he has some drink but I would say you know maybe the grass is always green on his side but I would so I'd rather have that. I get I get skinny fat, fat, fat, bro. Yeah, you get like like no fat on your waist like immediately. I do. It looks It looks terrible. It looks way worse. You said waist. Yeah, waste. Yeah, waste. Yeah, waste. Waist training. Waist training. Waist training.

Dude, you guys would have laughed at me though over the weekend. I was like I don't know if you guys ever even do it. You probably don't, but like you you look at something like as like a household chore thing outside. I'm like I'm going to turn this into a really [ __ ] hard workout on purpose. Oh yeah. You know, like like so I was I had this not quite that, but I probably would say something stupid like that. No, I was just in a mood. I was just like, I want to beat the crap out of myself, you know?

know? know? Wow. Wow. Wow. Um Okay, maybe it's just me. I mean, I was going to align someone with you, but not that far back cuz I do I do appreciate the like Well, just like back breaking work. I just was craving it cuz it was nice day out and I don't know there's something about it when it was just calling me and uh so I have this like big sinkhole in my backyard and I was I had already filled it before I brought it up on the show like I have this like huge pile from the previous owners that didn't they just left me they gifted me this like huge amount of like uh rubble of like cement rubble you know from the foundation and everything and I haven't like I've been slowly chipping away at getting rid of it uh but I I just decided Hey, I'm going to put this in the sinkhole, you know, and then try and cover and get so nobody, you know, falls in there.

And I I didn't have my wheelbarrow. And this is where I was like, "Ah, screw it. I'm just going to carry it all the way down." So, it was pretty far, dude. It was like at the very top, putting buckets. No, I just carried like carried it, dude. dude. dude. Like hundreds of pounds. THAT'S THE CEMENT THAT was yelling and throwing it in. And then like I found this one. So it used to be like some foundation for like a little these have goats and these have like this like foundation for like this little goat house thing.

And it was like this huge pylon that was like probably it was a couple hundred pounds easy. Uh and I just got it out, unearthed it and it started rolling down the hill. I was like no. And I tried to stop it. It kept going. I had to let it go. It went down like smash my uh fence down the bottom. And I was like, "Ah, there's no way I'm gonna be able to push this back up." And then I just laughed about it and I kind of was come back.

I was like, "You know what? No, screw that." And I I literally just took it and was pushing it up this hill for like at least 40 yards or so. Just pushing and grinding and ah every every push I had to like put every ounce of like when you do a really heavy deadlift, IT WAS LIKE AND THEN I got it like up like another couple inches. And then, oh my god, I did that for maybe 2 hours and then I was just done for 2 hours.

It just crack. Like I was so tired the whole weekend after that. I was like, what was I thinking? I don't know. It just that's the most you could do. I know. I was just like I can't I can't relate. Well, you you talk I wish you guys would just saw it cuz it was like so ridiculous. I see a nice day. I don't think I'm going to do some hard labor. I might sit down outside. down outside. down outside. I don't know. I I so I can relate to that.

Like there like I'll there's times where it's like it's a nice day and I have let's say I'm maybe I'm I'm not going to try I know I'm not going to train. I'm like you know what I should go do some something physical and move and so like but I'm not I'm not that inspired. inspired. inspired. You know while you were doing that I was doing something really gay and that and I uh I uh I uh well I haven't I haven't I haven't felt this way since uh I was I was sending you know pictures of my back muscles to s when we first met.

Right. That was that was the last time I did I did something. something. something. I saw that. Right. And I remember like after that with like back and forth him and I like when we were first like talking and stuff like that and I'm like I'm sending this dude like happy. So I'm like so I haven't had that. Hey I haven't had that feeling until this weekend I did something and I went like yeah after I send a picture. Hey after Yeah. After I did I was like yeah that might have been a little gay.

What' you do? So Doug and I have been talking. Right. Okay. So Doug, so Doug's like, "How do I how am I going to get pull this? Take a sip." So Doug Doug and I have been talking, you know, his his new place and everything, right? So we've been talking about remodeling and stuff like that. And so I sent Doug pictures of my laundry room and I and I like I'm like I'm taking it from all these different angles like, "Oh, it's check it out, Doug." And I'm like and I sent it over to him.

And after I sent it, I'm like looking at the conversation. I'm like I'm seeing another man my laundry room. I'm like, "That has to be up there." What do you think of this color? Yeah. I'm like, "I got to tell Justin. I got to Yeah, I got to tell Justin this the next time I see him and ask him, "Is this as gay as when I was sitting sell pictures of myself with no shirt on?" I don't know which one. It's like I don't If you ever seen those videos where like in the distance you hear this look, it's like it was we were in conversation and he was talking about moving his laundry.

Oh, I totally did mine, bro. It looks so good. In fact, we just finished it and I'm like I'm I'm in it and I'm like I'm I'm in it with him and I'm and I'm sending all the pictures and then after I send it I'm Yeah. I'm Yeah. I'm Yeah. You love that though, bro. You love that stuff. You love it. My In fact, my wife when she does something cuz she's really good at at interior design. She's really She does a phenomenal job. She'll sometimes she'll be done and she knows that I appreciate it, but she knows Adam appreciates that stuff a lot.

So some I swear to God, she'll tell me she'll be like, "Hey, can you take a picture and send it to Adam?" Like send a picture of another man to appreciate what you did. They have like a secret that my wife wants you to see the dining table. ACTUALLY, I SWEAR to God it's 100%. She's like, "Bro, can you show this? Can you show take a picture and say, "No, I do. I do. I'm not going to do that. I do. I do appreciate that stuff." That's that's the the feminine side of me for sure.

I like that. Yeah, man. It was There was a while there where you couldn't say that something was gay. Now, you can say I'm bringing it back. That's part of that was that was part of me telling that story. I'm It means fun. That's what I think. We're 90. 90. 90. I mean, I would like all my I mean, I would like all my gay listeners to answer which one was more gay. Me sending pictures to S. It's me sending pictures to S. Let us know.

or or city dug Let us know. or or city dug my laundry room which would break this down down down cuz I had that feeling after I was like, "Yeah, that probably is a little bit on that side." I feel like didn't cross my mind. Yeah. Yeah. Yeah. Sure. Sure. Sure. Yeah. Then why'd you send me a shirtless picture? picture? picture? I'm used to I was trying to keep that quiet. quiet. quiet. He took a picture of his He took a picture of his laundry room, but he's in the background.

background. background. He's shirtless. Yeah. Yeah. I said, "What do you think of this?" I sent him my laundry room. Just laundry room. He sent me a picture with a shirt off in his laundry room. I was like, "Wait a second. Here my underwear. That's not what I was trying to send you guy." guy." guy." No. No. It's a picture of his life, but the sh the shadow shows him. Thank you. Impressive, Ray. What do you think of my laundry basket? Very shadow. Very shadow. Very shadow.

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By the way, our course is nationally recognized. In fact, it gives you 1.9 CEUs with or for your NASM certification. Find out more at mindpunfitnesscoaching.com. Our first caller is James from Texas. James, what's happening? How you doing, James? What's happening? What's happening? What's happening? Hey guys, thanks for having me back on again. The obligatory, I appreciate everything you guys are doing. You guys are changing and disrupting the market and physical fitness and health all over. It's it's spreading like wildfire. I appreciate everything you guys are doing.

doing. doing. Thanks, man. How can we help you? I'm going to go ahead and just read my email. Keep it easy. Um, I had an opportunity to speak with you about a year ago. At that time, I was doing a lot of traveling and attempting to uh use anabolic doing the home version when I was at hotels and doing the gym version when I was home. Um, since then, my travels significantly decreased. uh which actually allowed me to complete anabolic at the gym program and I just got great results out of it.

Started a second time, got about threequarters of the way through it and started noticing imbalances and some tweaks. Kind of happens when you get to my age. So I switched over to performance um to address those issues. It worked great. I'm not having any issues. It really really helped uh me out quite a bit throughout the process. My my strength continued to increase. my body fat dropped 10% in that total time between those programs and that was according to that in body scan. I know how accurate those are or not, but consecutively lost body fat.

Uh lately, I've been trying to blend elements of like anabolic and performance to create what I what I've kind of called the MAPS 15 plus uh style routine. I I really enjoy the big lifts. So, each day I perform like one lift, like a deadlift or a squat, and then follow up with a couple of accessory moves. Um, if I do pull-ups, maybe I'll do the uh dumbbell pullovers or tricep uh cable push downs. So, my concern comes into the sense of these sessions are taking me about about an hour.

I'm I'm taking lots of breaks, lots of rests. So, I'm worried it and and time's not an issue. I got plenty of time in the morning, but I'm wondering, am I doing too much volume? Is it too much stress? Um, you know, the next day I feel a little sore, but I'm not significantly aching or there's no problems with it. So, I'm wondering if you have any suggestions on program recommendations or something you have that would allow me to continue to prioritize those big lifts, build strength, gradually continue to reduce the uh uh fat that I have on me.

Um, as I turn 55 in October, I just want to be the best version of myself mentally and physically. physically. physically. Yeah. Thanks for calling in. You're doing really good, man. Yeah. Are you How long have you been strength training consistently total? So, I was former um military. Um, so that's not really strength training what I did back then. And then I did CrossFit for a while. So I got away from that. So I would probably say maybe good three, three and a half, four years.

I've been since I've been listening to you guys actually focused on the strength. Okay. Yeah. I asked that question because sometimes people will create their own programs like you did. And if I'm talking to somebody who's been strength training for 15 years consistently, consistently, consistently, um, you know, that's usually okay. If I'm talking to someone who's ex-military CrossFit, probably not a good idea to create your own program uh because you're you're going to move in a direction oftenimes that's not the right uh direction or not optimal.

Now, the other side is this. If you feel good, you're getting good sleep, your joints feel good, you're progressing, um then it's probably it's probably okay. Um an hour a day typically I would say is too much, but it depends on the intensity and the person and how they feel long rest periods. Yeah. So, I I I wouldn't be too worried about it. Now, if you want to follow one of our programs and see how you feel, you'll know within three or four weeks if it's better.

Like, and how you'll know is you just feel better and you're stronger. stronger. stronger. And so, if you like working out every day, we have a lot of math 15 uh programs now that you can try. And like I said, two, three weeks, you would know. And if in two or three weeks you're like, man, I I don't see a difference. I like what I was doing before, go for it. If if in two or three weeks you're like, uh, you know what, I feel better.

I think I'm stronger. Uh, then then then go with our with our programs and then take it from there. And I can send you one of them. Yeah. And that's I have 15. And then when 15 performance came out, I have that. My wife uses uh the 15. I got her the performance to try a little something else. I saw those other ones that were coming out. I'm like, okay, out of those new ones that you just released, what would be better for that kind of desire?

was that I don't know which one would I I should gravitate to or or or give a shot. Well, you have 15 performance. I like that one to jump in here and there. Strong or power lift? Yep. 15 strong or powerlift would be great uh for you. So, I could send you one of those and like I you'll know in three weeks. Uh James, in three weeks you'll know like, okay, I was doing too much because you'll you'll just feel better and stronger. stronger. stronger. Uh but if it's no difference and you were like, you know, you like doing what you were doing before, you can go you can go back.

That's what you're at this really interesting stage right now where you've gotten incredible results. Sounds like you're really consistent. The routine that you put together is not bad. That's I mean doing a big lift, some accessory movements. To Sal's point, uh I think I think following something that we've written is probably going to be more optimal if you want if you're seeking change. Yeah. Uh, but all honesty, there's a lot of times where I go work out and I do things and is it is it the most optimal thing I could do to to reduce body fat or to build that or is it just something I feel like doing today and I like doing it and yeah, yeah, yeah, so you know there when I'm coaching somebody that's reached kind of where you're at right now, you you you toggle back and forth with that.

Sometimes I do things that I know this isn't the perfect routine for me to get the closest to my body fat percentage goal. just you know what I just feel like doing windmills today because I haven't done and I want to throw them in there. There's and and but yet my foundation what I like about what you've done is you you you value and you understand the value of these big gross motor movements and so that's the foundation of your program and honestly as long as you keep that and you stick with that that's going to keep you you seem to have a good mentality.

I like I like what Adam's saying you already went to performance because you felt like you were feeling a little imbalanced. Uh but again on the other side of that right is workout programming. There's a general idea but then there's there's a lot of detail that goes into it that a lot of people just don't understand. So you've got a general idea gross motor movement accessory movement but how they line up actually makes a difference. What follows what what is before the other. Um and then movement patterns and how that works.

And then you know you have micro cycles meocycles. And so I'm making it sound whatever but no I understand all of that makes a big difference. And you don't know what you don't know. Uh that's why I asked you what your exercise history was. Like if I, you know, if I was talking to a 55 year old guy who's been strength training for 15 years, 20 years, traditional, it's like, "Hey, I know my body. I've been training." It's like, "Okay, I think we're okay." Someone like you, I'm going to say, "Look, try what we have.

If it works better for you, then you know that this is uh better for you." But what Adam's saying is also true, man. Like doing it for the sake of doing it because you enjoy it. That's great, man. There's value there. When I came out of the performance um section, I I I hear um my friend over here Justin always talk about those Turkish getups. So, I really got after them for probably about two months and just fell in love with that as well. So, it was something completely odd and different and different and different and trying to get that I I could never get the 106 kettle bell above my head, but the 88s at least I could get one.

So, hey, that's Hey, that's impressive. Wow, dude. Wow, dude. Wow, dude. That's impressive. That's impressive. That's impressive. That's really good. Mark that one off my my list at over 50. Yeah. See that's see that's awesome and you know and and maybe that's not the the fastest path to you to get 2% body fat down fat down fat down but what a what a great accomplishment all kinds and I love a movement like Turkish get up because of all the benefits of it mobility wise strengthwise stability wise so that's that's the point I'm making right now and so I love this idea of you've you've got this found another way I might look at if I use we all these 15 programs that we've written I think you could go through each one of them follow them the way they are and then I would include every once in a while like a mobility sessions and mobility movements if I got more time.

So, you know what you've learned from going through performance, the value, you've probably heard us talk about unilateral stuff, rotational stuff. And so, what I think I would do is I would take our our programming and just be running these different massive teams. And then I'd be sprinkling in my mobility stuff. Maybe every once in a while I'm adding a Turkish getup that I'm trying to challenge kind of like what you're doing, but using the blueprints that we've kind of laid out as as the Yes.

as the foundation, the bulk. And I think you'll get what you're trying to accomplish, which is the best version of you, you know, at 55, feeling good, moving good, stronger, and you'll probably continue to lean out and get in better shape while you do it. Yeah. And I think you have a good attitude, James, just with the way you were communicating how you switch programs and what you're looking for. Uh I think you have good judgment. Uh I don't think you're chasing something so hard that you're going to sacrifice.

So that's So I think you're making you're having good judgment. So just experiment and like I you'll know. You'll literally know in two or three weeks. You'll know, right? You'll know right away. You'll be like, "Okay, this is it." Or you'll be like, "Actually, it's not making a difference." difference." difference." You don't have uh you don't have 15 strong yet, do you? I don't have strong or power lift. I just have the regular and performance. Let's send them strong. M strong will be cool for you.

A little bit more variety. Yep. Yep. Yep. Okay. Okay. Okay. Yeah, we'll send that over to you. I appreciate it. And hey, um to truth be told, I I do I am a a coach for one of the big box gyms. So, I've in changed a lot of the programming that they were doing slowly influenced it cuz some of the stuff they were doing were very um Orange Theoryish if you can say that. And now I've got them more and more from the ground up switching it to the uh that's great strength training with little bursts, you know, 10 15 minutes of cardio versus the 30 and 40 minutes they had.

they had. they had. James, I wish you shared that earlier. So, you train people? Yes. Yes. Yes. Oh, well that makes I don't Let me rephrase it. I don't do personal training. I'm doing a class, okay? okay? okay? Just because of my time with my real job. I do it cuz I It's I Okay. Okay. Okay. I love it. I have a passion for I love seeing people achieve new things that I've achieved through my my my life. So, I'm I'm trying to pass that down.

Everything you give me, I'm trust me, they're I'm preaching it to the choir out there. out there. out there. Yeah. Awesome. Yeah. Awesome. Yeah. Awesome. Okay. Well, that makes a difference. You got a little metacognition going on. You're actually thinking of programming for other people, which helps yourself, too. So, that's good. Yeah. Yeah. Cool. Very cool, dude. Right on, James. on, James. on, James. Hey, thanks, guys. Keep doing the good work. work. work. Thank you, man. Keep it up. God's feet. God's feet. God's feet. You got it.

Yeah, there's He has the right attitude. So, I like what you said, Adam, because at the end of the day, it's like you enjoy it. You're having fun with it. That's the most important thing. You're not hurting yourself. You got a good attitude. Yeah. attitude. Yeah. attitude. Yeah. If his attitude was like, I got to get as big as possible, you know, and that, you know, like, okay, well, let's get you some programming so you don't move in a direction that's going to cause problems. But, he's got a good attitude.

And you know, for people listening, uh, good strength training program, of course, you know, your diet's good. Everything else is good. You'll know within a few weeks. I mean, it it's not like you got to, you know, do it forever to figure within a few weeks, you'll feel the difference. You'll see like, oh, I feel good. I don't I'm not hurting. I'm stronger. My energy is good. Um, and you know, you're kind of moving in the right direction. Yeah. I mean, he seems really healthy and really mentally, physically, all the things.

And so when my client starts to reach this point, uh, you know, we we're we're not always like the next body fat percentage goal or the next PR goal. Part of this is now like, hey, let's just maintain this for the rest of our life. And what that looks like a lot of times isn't always doing the most optimal workout to get me the most results. I don't train that way. I get on kicks when I'm trying to make movements in certain directions, whether that be strength or performance or body fat percentage, and then maybe my brain's turning a little bit like, okay, these are the most optimal things, and I'm kind of paying attention to volume.

But for the most part, it doesn't look like that. For the most part, it's like, take care of the big rocks. Just stay interested and consistent. Yeah. And you know what? I feel like doing this thing today. And and I think as long as you're taking care of the big rocks, you're doing the things that that are going to keep the achy joints away and stuff like that and good mobility, uh, you know, you don't always have to be moving in the the most optimal way to get you the fastest place to 10%.

In fact, that's not a good idea to stay there. there. there. That's right. I think I think and so he's at that place where if he was my client, I'd be really challenging where where are you at right now? Because my answer is different. If you come back to me and you're like, "Hey, I'm doing this programming and and my body fat pay and changing and I'm trying to get down five%." five%." five%." Different answer. Now we got to dial it in. in. in. Right. That's right.

Different answer and we can tweak some things, but it's like I mean, you're in a good place to play around with the different exercises. exercises. exercises. Our next caller is Kiara from California. California. California. Hi Kiara. Hi Kiara. Hi Kiara. Hi. Hi. Hi. Hello. How are you? Good. How are you? We're good. How can we help you? Um, I just want to say thank you for taking the time to answer my question. Um, I found your podcast a few years ago through my boyfriend now husband and it's been super helpful in my fitness journey.

Um, but I'll go ahead and get to my question if that works. Sure. Um, so my question is how to create a healthy sustainable balance between nutrition and fitness after a few years of counting macros, completing multiple cuts, including completing 75 parts twice and cutting for my wedding, and finding a balanced workout schedule after currently working out about 6 to 7 days a week. I want to be able to do less but see just as successful results. A little bit more about myself is I grew up playing sports most my life.

In college, I started going to the gym and did strength training workouts I would find online and continued doing cardio. I started going to hit training classes in 2020. I did my first run of 75 hard September of 2022. At this time, I worked with a nutritionist and it was my first time learning about macros and counting macros. I changed my diet, focused on whole foods, protein. I cut out processed foods and sugar and saw the most change in ever I had in my body. I got down to about 6% body fat, but mentally it was really hard for me getting back to maintenance.

Following this, I stopped the hit classes and started primarily strength training with the addition of Pilates about two to three times a month. Following the first 75 hard, I did a reverse diet/bulk and did another cut that summer. The second cut was more balanced because I wasn't following the strict 75 hard rules. I then achieved maintenance and did another round of 75 hard the summer of 2024. 2024. 2024. Following this, I believe I stayed in a cut for too long as my calories were at about 1,700 for around 5 months.

In order to prep for my wedding, I then did a reverse diet up to 2100 calories and cut back down to 1,600 with specific macros at carbs of 135, fat of 55, and protein at 140. I went as low as 1500 calories, but my body was not responding well. and then I went back up to 1,600. Fast forward, I got married in October of 2025 and felt very good in my body. I was fairly lean and at one of my lowest weights. However, I know this physique is not sustainable long term.

As a side note, I had my labs checked multiple points throughout last year and essentially throughout my cut, my thyroid was abnormal. I had my numbers rechecked this last December 2025 after being more relaxed in my diet after honeymooning and the holidays and surprise surprise, my numbers were back to baseline. Looking back, I was likely putting my body under too much stress with how I was training and eating. Now I'm trying to find a balance between counting macros versus eating intuitively, working out hard but not overtraining.

I work as a PA in cardiac surgery and I enjoy being active. I usually get 10 to 12k steps a day. I currently strength train about 5 to six times a week at a group training class and will do Pilates three to four times a month. I have my current macros at 1,800 calories, 150 carbs, 65 fat, and 155 of protein. I've done two Hierarch competitions and two half marathons and enjoy having something to train for, but I'm not sure I'll continue to do these competitions.

My husband and I hope to start trying for kids soon, and I want to model a healthy relationship with food, one where I don't feel the need to measure everything and to stay on track. I love feeling lean and strong and I'm looking for advice on how to maintain that physique in a more flexible, sustainable way than I've done in the past. Yeah, past. Yeah, past. Yeah, Kiara, thank you so much for calling in. Yeah. Yeah. Yeah. Um, how would you give me like a short sentence on how you would describe your relationship to your body?

Oh, that's hard. Um, I think it's something I like care a lot about and I I enjoy working out more so too for like the mental aspect. Um, where it's just kind of like my hour of the day where I like like like go there and I don't have to think about anything and it kind of just gets me ready for the day. Um, but I enjoy I would say I enjoy looking like a certain way and like feeling good about my body. Yeah. Yeah. Yeah.

Um, Um, Um, yeah. How would you how would you describe the relationship with it though? though? though? I think it's a positive relationship. Like I usually talk good about myself. I don't feel like I have negative feelings unless feelings unless feelings unless I if I get to a certain point where I'm not like a certain weight that I want, then I might be a little bit more negative. negative. negative. Mhm. Mhm. Mhm. I'd say it's abusive relationship. Yeah. Would you mind? Can I can I give you some like some just brevity?

Sure. Sure. Sure. Okay. So I I I what you're saying I hear the words you're saying but I'm seeing the way you're treating yourself with fitness and it's not reflecting the word the words you're saying don't match with how you're treating yourself. Okay. Okay. Okay. Yeah. So it your fitness looks like this and correct me if I'm wrong. I'm on or I'm off. I'm all in or I'm not doing it. I'm going crazy or I'm going off. Um I don't necessarily say that. I think I do respond really well to like discipline.

Like 75 hard is almost easy for me because I like if I'm like given like rules or something, I can like do it really well. But also like again, I do enjoy like staying active and working out, but then sometimes I do think I'm just too strict. Yeah. Do you you you said at the end you want a healthy relationship with this? Yes. Yes. Yes. So what do you mean you want that and why don't you have it now? Um that's a good question. I think I'm trying to learn what it looks like where if I feel good working out six to seven days a week or like if that's what I enjoy.

But I think I need to learn how to like just do a walk instead of maybe going to the gym. Um, and just like being okay with that. And I think sometimes because I'm so used to counting macros, if I like try to intuitively eat, it's either I don't I don't get enough food or like don't get enough protein or like I just kind of don't have my hunger cues cuz I'm so used to eating like, oh, these are my macros. This is what I'm eating today.

Yeah. Yeah. Yeah. Um, Um, Um, do you want a less do you want a less stressful relationship with all of this? I would love that. So, your thermometer is way off. Yeah. Yeah. Yeah. First of all, okay. your thermometer on what you think it feels good and right is is way off. Okay? Okay? Okay? You're way under calorie. You move like crazy. You've got a stressful job. You're attracted to things that are the opposite of what you should be doing for yourself. yourself. yourself. I'm just going to say it bluntly.

S's going to be soft and nice. I appreciate that. Okay. And he's going to do all that stuff. that stuff. that stuff. I'm going to tell you directly your your your relationship. Why I said it's abusive is because you think you're being loving to yourself and you're doing the opposite. Yeah. that you're not taking care the the low calorie the crazy amount of activity the attraction to high intensity working out hard is not a good thing your your fat is low your calories are low your activities that you're choosing are wrong it's and so and if you think that's making you feel good I'm telling you that your thermometer is off that's like that that's these aren't good things and so we have to reset that thermometer thermometer thermometer we can focus on the actions and I can tell you what to do but if we don't address what's causing the actions is never going to change.

Okay? Okay? Okay? And what's causing the actions uh is is uh we need to be honest about uh we need to be honest about and so so you need to be able to say, "Okay, why do I beat myself up? Why do I do 75 hard to get into shape?" Or why do I go five or six days a week or by the way that feels Can I just tell you something? something? something? Yeah. Yeah. Yeah. When there's something about yourself that you don't like, it does feel good to beat yourself up.

it actually feels cathartic. So what feels cathartic are the workouts that make you want to like pass out or really restricting yourself because it feels like control. So that's what tends to happen. So there's something deeper here that look I could I tell you this we can address this and we can fix this with coaching. coaching. coaching. Yeah. Yeah. Yeah. But you have to erase this But you have to erase this this uh this false dichotomy. I think what you're d here's what you may be thinking.

get the body I want, but then it's stressful and controlled and um you know everything is measured or I I don't get the body I want. In fact, I I go way off, but now I'm not as stressed out. I don't have to worry about those things. But that's actually a false that's not true. That's not real. The body you want is going to come from uh the right route, which is actually caring for yourself in the right way. But it's going to take some time to get there because this relationship's going on for a long time.

Probably since you were playing sports. Probably since you were an athlete. How does what I'm saying sound to you? No, that makes sense. And I don't disagree with that. I think the part where you're saying is I like when I I feel like the only way I've been able to achieve the body that I want is like these like super strict and restrictive regimens. Y regimens. Y regimens. Y and I want to be able to shift from that and still achieve a body I'm proud of.

But I just like I think that's what I'm trying to navigate is like what's the plan moving forward where I can like stop being so restrictive and like stop working out six to seven days a week. But I just don't know what that looks like for me cuz I haven't done that yet. that yet. that yet. Yeah. I think that's something that needs to be painted for you. A vision of what that looks like. Um a totally different plan. And I think, you know, a coach will really be able to reiterate that and paint that vision for you.

I think this is a common thing with a lot of especially people that got introduced into weight training and have done it through athletic means. Uh a lot of it is very intense focused. It's, you know, that's the only way you're going to achieve your objective, which I had to literally reverse my way out of that and find a different way to do it going for longevity uh sake. So, there is another way to do it. actually is more effective the irony of it. So yeah, yeah, yeah, um you know really talking to somebody and like getting that all all that information and data to absorb I think will really help.

I want to go back to the thermometer thing that I I said to you. So So we because this is always like I've trained lots of clients in in this situation and the hardest part to communicate communicate communicate is I'm telling you all the right things, but you feel something different and it's really hard for you to connect with me and go, I don't give a [ __ ] what he's saying after that workout. I feel [ __ ] good. Cuz you do. Cuz you get a cortisol jump dump and it feels really good.

And so it's really tough for to hear listen to me and me going like, "No, that's not that's not right. That's not a good feeling." And you're going like, "No, I'm pretty sure that feels really good. I know it feels good." So it's hard for you to listen to the advice of, "Oh, I want you to do this. I want you to do that." Which is against what you feel. Yeah. Yeah. Yeah. But you first have to accept that, oh, maybe my thermometer is all off and I don't know what healthy and right feels like.

like. like. This is always the the whether we you and I make it or not. if you're a client of mine and we're going to make this journey together, if we're successful, is me being able to get that message through is letting you know that I know how you feel and I know how good it feels and I know I'm telling you the opposite. And so, you got to just trust me, me, me, that I've done this enough times that I know what I'm doing. And this is where having a to Justin's point, having a coach who you can kind of outsource that to know that this doesn't feel right.

just I I know what good feels like when I'm working out and this feels weird and awkward and I don't like what I'm seeing. And you're going to go through all those feelings through this process of resetting your thermometer thermometer thermometer and and and that that is the hardest stage is that kind of awkward stage of the trust and letting go and realizing I have to change my thermometer and then comes all these results. Then comes the body I want the healthy way. We have to accept that part.

definitely a way to do it and achieve it. We can totally get there. You're going to get you can get there. This will happen. Uh and it'll be remarkable and you'll feel great. But I'm going to I'm going to ask you a scary question. You ready? ready? ready? Can you let go of the control? Yes. Yes. Yes. Can you can you let someone else do this for you and you just follow? Yeah, I can do that. All right. I'm going to have somebody call you because that's what you're going to need.

Okay. Okay. Okay. Because this is going to be a process. It's going to be it's going to be a difficult process. It's going to feel very different very different very different than what you've done before. You're going to have to completely let go and ignore your old patterns, your old relationship to your old feelings, your old It's going to be scary as hell. Your body's going to love it, but your mind is going to have it's going to you're going to rebel. You're going to want to go against it and just just outsource it, follow it, and then after probably about four, five, six months, you'll start to see the light at the end of the tunnel.

Be like, "Oh, whoa, this is way different." And it's it's going to happen. I'm doing way less. I'm eating way more. I feel way better. I feel free. Oh my god, my body's responding. This doesn't make any sense. I've never gotten in shape doing it this way before. It's always been this crazy struggle. What's happening? And then 6 months later, you're going to look back and be like, I'm so happy I made that decision, but it's going to take a little while. Your your superpower that is going to help you through this whole process is your athletic background, but we just shift it in a different way.

So like use what your coach tells you. Exactly. That's so that that's where that like what I love about getting an athlete is that if they're coachable, if they were one of those athletes that was very coachable very coachable very coachable and then you can tr and you trust your coach, coach, coach, we're we're going to win. We're going to win. And so if you can lean into that that like allow myself to be coached, trust that process, that will be your superpower through this this this thing.

Not I I'm going to figure this out or let me go do like not the competitive side towards your workouts, but the let me listen and like that part will be your superpower through this. Yep. Yep. Yep. All right. Yeah, you're it's going to be great. Cara, I'll see you because if you work with one of our coaches, I'll see you you you and we'll talk about this a little bit. By the way, are you close to us in the Bay Area? Because it says you're in California.

Are you far? I'm in um Orange County. Okay. So, you're kind of far. No worries. I'll still see you when you're when you're when you're meeting virtually with our coaches. And you're going to love And you're going to love this. You just got to let go a little. You just got to let go of the control for a bit. Okay. Okay. So, for now, just like wait to talk to the call. They're going to call you and go through everything. Call you. Yeah. Yeah. Okay. So, So, So, Okay.

And then I guess just to follow up cuz currently my workouts, they're strength training, but it's through like a small group class where there's like four to five people in the class. I can I can guarantee you I can guarantee you the coach is going to tell you something. you something. you something. Yeah. Do you have access? Do you have access to a regular gym or Um I don't currently cuz I do the classes but I can get access. That's all right. Good. Good. Yeah. We're going to we're going to shake all this be awesome.

awesome. awesome. Yeah. Yeah. This Yeah. Okay. Okay. Okay. All right. All right. Thank you. I really appreciate it. You got it. K. Thanks for calling in. Okay. Thank you. Yep. Yep. Yep. You know what's with both. Did she do it? What What What did she do it? What's Come on. Over under the coach. Oh, yeah. She will. Yeah. She thinks coach can break. I think she's going to work with a coach. I think our coach is gonna have a hell of a time working with her, but I think it's gonna be okay.

Uh because we got really good coaches who know how to work around this. this. this. Uh but look, you know, here's the thing. This is what's really challenging. We get on a call and we talk to somebody for 20 minutes. This is not how I would coach somebody like this. This is a long process. I'm not that much of an [ __ ] No, I'm not. Hey, listen. I'm not that much of an [ __ ] in session one. Yeah, but hold on. I'm going to defend you, Adam. Well, I have to be because I because I tried to get her there and she immediately put up a wall.

Oh, I love it. It's great. It's like, no, it's No, you don't. That's why I let you go first. I let you go first and some people come in welcoming and go. I'm like, yeah. She immediately went up with defenses and I get that. No, I love it. I love what I'm doing. Well, why are you calling that? Why are you telling us you want a different relationship? Obviously, Obviously, Obviously, yeah, yeah, yeah, you don't love it, but now you feel like you need to defend it because what follows this is I'm going to let go of this this terrible relationship, this abuse.

I got to leave this boyfriend that's abusive and I can't leave him. I know that's that's a harsh analogy, but it's such a good analogy if you ever talk to somebody that's in an abusive relationship. relationship. relationship. It's so scary. They don't want to leave. And many times they don't they have a hard time even admitting that it's abusive. abusive. abusive. Yeah. Once you get once once it gets down to it. Yeah. Oh, but I you know, but they're good. It's like, okay, I don't know.

Yeah. So, anyway, uh so that's how I coach people normally. people normally. people normally. Uh but we I mean that's just where we had to go. But now we got a coach calling her and that's why we didn't give her advice here because I could have said whatever I wanted to help her. This is too much to unpack. It's not going to help her. This is like literally there's like 10 steps in here. This is not uh hey one let write take some notes. Let me tell you all the things you're going to do.

She's going to hate if she hires a coach. coach. coach. Let's start with this layer first. She works with one of our coaches. She's going to hate the next 90, you know, 3 to 6 months. She's going to hate it, but she's going to follow it. And then after that, she's going to see the light. I mean, these these were this is where transformation happens. These were most my clients and the hardest part is is it's so hard when she knows how she feels from those things because it does feel good.

feel good. feel good. You go crush an Orange Theory workout, a CrossFit workout, a 75 hard and that cortisol dump that you get afterwards, that feeling of accomplishment, the energy you feel, like you tell you try and tell someone that that's wrong and that doesn't feel good and they're like, "This guy's full of shit." It's like telling somebody who's who drinks alcohol that their anxiety is worse because of it. like what are you talking about? When I drink, my anxiety goes away. Ah, you know, gets worse later.

Trust me, it makes things a lot worse. It's hard to understand, but if she if she follows, she'll figure it out. She'll see. Our next caller is Chelsea from Oregon. Hi, Chelsea. Hi, Chelsea. Hi, Chelsea. How are you? Good. How are you guys? Good. Thanks for calling in. How can we help you? help you? help you? Um, so first of all, thank you guys for everything. You know, I've been listening for a long time. Um, so I'll jump into my question. Here's some background. I'm a 36-year-old female and have been lifting consistently for about six years.

I grew up overweight and lost a lot of weight over the years and have been able to keep it off. For the past 5 years, I maintained a pretty lean fit v physique and I've always been naturally strong. I work construction so I'm very active on top of lifting. In January of last year, I injured my knee and had to take a few months off. I lost a noticeable amount of muscle in my legs and since then have been trying to rebuild lower body size and strength.

My upper body came back much faster and I started to feel disproportionate. My upper body dominant I'm more upper body dominant than I'd like to be as a female. I also tend to stay fairly lean without much effort. Even eating around 3,000 calories, I can sit in the mid- teens body fat. That made it hard for me mentally to push calories enough and really commit to regaining leg mass. About a month and a half ago, I made the decision to try a very low dose of Anavar, 5 milligrams a day.

I only ran it for 2 weeks. I gained weight quickly and got very strong very fast, which honestly scared me and especially knowing the risk for women. So, I stopped after 2 weeks. Since stopping, it's been a few weeks now. I'm still getting stronger, but the weight hasn't come off. My current lifts are roughly overhead press 135, squat 255, deadlift 315, bench 155. Damn. Damn. Damn. My Yeah, I'm pretty strong. Um, my squat alone went up 70 lbs in roughly a month. What? What? What? Yeah.

Strength-wise, so I used to lift a lot heavier, but then I got injured and I lost um a lot of strength. Um, strength-wise, I feel great, but my joints are starting to ache. So, I'm wondering if my connective tissue isn't hasn't caught up to how fast my strength increased. increased. increased. At this point, I'm unsure of the smartest direction forward. Should I stop pushing load increases for a while and let my joints catch up? Actively de lo or back off intensity, avoid lifting this heavy altogether given my age and injury history.

I'm also struggling with pro programming. I've ran anabolic a few times, aesthetic, and I just started aesthetic again. I've also started Muscle Mommy, Performance, and Symmetry, but didn't finish them. I just felt like it wasn't enough for me. I know everyone a lot of people say that. Um, Um, Um, but I and I feel like a lot of your guys' programs are kind of like biased for upper body, and I'd really like more intentional lower body volume right now and hypertrophy while protecting my joints. joints.

joints. A bit more context. I don't weigh myself, but I'd guess I'm probably around like 175 right now and maybe at 20% body fat at 5'7. I feel a lot fluffier and more uncomfortable than I'm used to. I'm not tracking calories at the moment, but I've tracked off and on for a lot of years, and I'd guess I'm about 22 to 2500 calories right now. Protein is never an issue. I eat a lot of meat. Carbs are solid. fats I struggle with the most hitting my fats.

Um, sleep is great. Eight to eight and a half hours on average, sometimes more, sometimes less. Right now, my stress is a little bit higher lately, which I know could be contributing to fat retention. I love your thoughts on how to manage rapid strength gains versus joint health. Whether I should pause progression or change training focus and what programming direction you'd suggest for a female lifter rebuilding lower body mass without sacrificing longevity. This is going to be a fun question. It is a fun question. Did you watch uh last year when I did my transformation?

Oh my god. Yeah, you did you watch the transformation journey I did on YouTube by a chance? Um I watched a couple but not all of them. So, I bring it up because uh I made the mistake that you potentially could make like if you had a lot of strength before and then you're coming back and so which is part of why the strength gains are coming up. I kept pushing that and I injured myself twice live on camera because I was feeling good. The weight was moving easy and it was like I I put up I what like 150 175 pounds on my deadlift in literally a month's time and I just I was feeling so good so I kept doing it.

doing it. doing it. Yeah, it's exciting. Yeah. No, it's but I and I I should know better, you know, and of course I'm I'm documenting it. So I want to show the greatest muscle gain and progress and like an [ __ ] hurt myself. So uh the my suggestion to you would be to f to switch the focus u from I know you want the to build the quads and that's kind of where it's at, but I think you you better be careful especially especially especially Chelsea. you're you're the what we would say the the.1% anomaly anomaly anomaly of genetics uh when it comes to muscle building which is great.

Uh now strength gains are are great. We tell people to get stronger all the time because we're not talking to people like you because at your at some point getting stronger the riskto-reward isn't worth it. Mhm. So, like if you gained 30 lbs on your lifts, the difference in the way your body would look uh wouldn't be that big of a difference, but the risk would be really high. really high. really high. So, the question is, all right, well, how do I change how do I gain how do I change how do I gain muscle in the places I want to without necessarily adding more weight?

So, it's a more complicated question. And again, this is a fun question to ask uh to to answer. Now, you you only used Anavar for two weeks. Other than that, you've been natural this whole time. Yeah. Yeah. Yeah. Okay. Yeah. Like you're the.1%. Yeah. And in those So those pictures are from May and I was I've always been natural before that. So those pictures were natural. were natural. were natural. So you don't need to go on an I know. I know. Did you compete? Did you compete or No.

No. No. No. Oh my god. You can walk. You can walk in and win a show. Yeah. Okay. So here's So I think the best program for you is symmetry. Symmetry hands down 100%. I Yeah, I know. You started it. You didn't finish it. Listen. And then here's what you do with the volume. Okay. you want to build. By the way, your legs look great. It's just you build so much. You have you you carry so much muscle time strength, too. So, yeah. So, uh I think symmetry is the program for you.

Uh I would only stay in the unilateral phases. Uh and if you want more lower body volume, take some volume off the upper body, add it to the lower body. So, if if it says three sets for upper body body body for an exercise, do one set. When you get to legs, add those two sets to your That's all you got to do. Swap the volume. and swap it and and add it to but you you got to live in in that for a while and it's going to give you the gains you're looking for looking for looking for without the risk.

So you're going to see the muscle gains happen because it's unilateral and controlled and it's going to limit how much weight the load's going to go down. You're going to get the hypertrophy, especially someone like you without the risk and you're going to feel good. your joints are going to feel good, good, good, get hyper focused, but it's not going to be as fun as loading the barbell and and being stronger than every dude and that's that's not going to be as fun. But if that's what you want, uh that's what you got to do.

Yeah. You got to work towards feeling good overall with your body. So, it's Yeah. live in a different mentality. Live in. Live in. Live in. I know I'm getting older and I'm feeling it. Well, you're you're the very few people we get to talk to um are reach reaching or close to their genetic potential of building muscle hypertrophy. You're you're there and like Sal is saying like you might be able to inch out another 1 to 3%. You know what I'm saying? But to at what to risk what like what you're going to have to push to push to push to get like the average person will not be able to tell the difference of that 1 to 3%.

Maybe you could a little bit. Most most women will competing powerlift or something. Most women will never look like you and never build be able to build. You have those kind of genetics. If you live in symmetry for a year, don't a year. No, no, you got to live there, hun. You got a lot of muscle. There's a lot of muscle recruitment patterns we have to work on and correct here. So, it's going to take a while. I mean, I love symmetry and I love what Justin suggested, which is old like you need to move in a different direction.

You like you healthwise, if we care about you're going to get you're you're going to maintain a great physique. You have a great physique. It's not like you're going to lose that great physique. Yeah. get more functional, but you need to yeah, you need to start to focus on becoming more functional, more mobility stuff. So, it's like programs like old timey performance and symmetry are the programs you should kind of live in for a while and and get rid of the fear that you're going to not not going to be jacked.

Here's here's why I like symmetry. Symmetry is going to give you the hypertrophy gains you're looking for, okay? And you can swap out the volume and place it more on the lower body. So, for every every three sets for upper body, take two sets off and add those two sets to your lower body and you'll be happy. Do not do the last phase of symmetry which is 5 by5. So you're only doing the unilateral phases and do it for a whole year and and you'll you'll have remarkable changes.

Did you did you did you quit in the isometric phase? Is that where you quit? What's that advice? Did you Did you Did you um No, I didn't do symmetry for very long at all. I made it maybe made it like two weeks and that's right there. Yeah, the isometric. I want to lift heavy things. Yeah. Uh I mean Sal's giving you a little bit of what you want to hear. I'm going to still push you more towards Justin. Uh because I I think symmetry is a nice segue of like So, so you're we're giving you still a little taste of hypertrophy and kind of what you want, but you really need to move in a different direction.

I mean, at this point in stage of your life where you've reached physically potential wise, if you want to be doing this into your deep into your 40s and 50s and still have a great healthy, you need to start to like that way of training a little more. You don't have to love it. It doesn't have to be the cornerstone that it it's all you do, but you need to live in it for long enough every year that you're maintaining that joint health, that rotational strength, that good.

that good. that good. Nothing wrong with being as strong as you are. So, the thing is to be able to strengthen uh and support that and and to strengthen and support that. That's why I would move over towards the oldtime strength because we're addressing uh things that are deficits in your programming. So, you know, it it it directly addresses it. You load. You can't overload it because it's these are all new stimuluses and different positions that you're not used to not strong in. So, it's like you build up your body uh you know in these directions.

It's going to complement the entire entire entire here. Here's what I'll say. We'll send you old time strength because you don't have it. have it. have it. Do symmetry for a couple cycles so you get a little what you want cuz old time strength if you started that now I guarantee you won't want to do it because it's so different. there's not a lot of lower body specific volume in there. Uh so do symmetry for a couple cycles. So and stick in the unilateral phases. Avoid the the bilateral ones and then when you're like, "Okay, I'm ready." Do old time and then go back to symmetry and you'll get what you want.

You'll totally get what you want you want you want and and you won't hurt. You'll feel good. good. good. The the balance. Yep. Yep. Yep. Okay. I think I can do that. Yeah. And and at some point I want to hear back from you in like three to four months. And at some point you if you competed, you would murder it. Oh my god. Yeah, that's But you know what? That's I don't want to do that. No, don't do that because I don't think that's a a good idea for somebody that who's try who we're trying to tell you you should move away from being focus.

I mean, she would kill it all. She would kill it in physique. She would kill it in powerlifting. It's like my roommate. I It's this place where you're at. I I really think you need to start to to try and learn to love some of the mobility stuff. And it doesn't mean you don't go back to hypertrophy. It's just that my normal suggestion to people is like one phase or so one block at least three months of every year should live in like a performance or a symmetry type of programming at least at least three months of the year you should do that going.

So learn to start to like that and incorporate more of that and and and then you can get then you can train hypertrophy like you love but then go back to that and that will will protect you and keep you healthy, keep you strong, keep the look you want. Let's have you back on in a few let's let's have you back on in 90 days. after 90 days of unilateral training. I'd love your feedback. your feedback. your feedback. Okay, we'll do that. All right, I'll I'll start it tomorrow.

All right. All right, Chelsea, thanks for calling in. Awesome. Thank you guys. Byebye. Byebye. Byebye. God damn. I don't know if I've seen a jealous I don't think I've seen a chick natural that looks like I would have bet my bottom dollar. That's That's not the 1%. That's the.1%. I don't know if I've seen a natural physique like that uh ever on a female. No. Most women could take steroids and they wouldn't look. Oh god, no. Yeah. That's why when she said like that was like when she first like said Anavar I'm like okay.

So so she's just taking testosterone then that's that's that's she left out that part. I'm on normally but yeah I just dabble with a little bit for two weeks but I've been on Dball my whole life. Like that she looked crazy. No no No no No no that's that's the By the way for women watching right now like when you see the bodybuilder chicks they have these kind of genetics and then they take their 100. But that's like that's not even 1%. That's the point that's the 0.1% of those kind of genetics, those muscle building genetics where you just pack all muscle.

But you don't see this is again risk versus reward. Pushing strength for her and bilateral is not a good idea. She could break world records, but she'll hurt herself. Uh but symmetry for her, I think would be great. I mean, it's it's extra dangerous, I think, or at least speaking from experience when you've already been that strong. So she it's coming back even faster than it would. pounds in one month. month. month. Yeah. Well, that was what my deadlift my deadlift went over 100 in in within four weeks.

Now, of it was, you know, I'm starting at hardly anything, but that progression that fast and not reinforcing it with movements I should be doing. be doing. be doing. Yeah. It leaves you vulnerable and sure, you know, on muscle muscle adapts way faster than connective tissue and tendons. Our next caller is Warren from California. California. California. What's up, Warren? How you doing, Warren? Hey, guys. How you doing? Good, man. How can we help you? Uh, first off, I just want to say thank you for uh all the time I've listened to your podcast and all the guidance you've given me.

Um, and just to jump to it, um, yeah, that my success with what you guys have have have given over over your podcast and over the years really, I've listened to probably hundreds of episodes has been really life-changing. So, uh, I'll jump right in. My question is um and it's also just a compliment to but I've lost 40 pounds uh over the last year following your program specifically MAPS anabolic and I also did use a GLP1. I was desperate to try something different and I know you guys have talked a lot about that on your show um and how effective it is.

And I also followed a high protein diet and a daily supplement of creatine. So I've truly am in the best shape of my life right now. I've gone from a size XL in shirts down to a large and now a medium. Wow. Wow. Wow. Which I never thought I could do. Um 36 to 34 to a 32 in waist. And that's like comfortable. Um 217 lbs at one point and I'm now uh I went to 170. I'm now like 172 kind of hanging around in that zone.

uh 54 years of age and I'm just wondering what's the best way now to maintain these gains, increase my strength if possible, and uh avoid injury as I get older. Uh and if there's any other MAPS programs that are Wow, bro. We're looking at your pictures right now. right now. right now. Yeah. Great job, dude. It's And you know what? And talk about using a GLP1, right? I just Yeah, you look like you built muscle. Hell of a job, bro. Hell of a job. Wow. So, So, So, I don't know if all that was underneath and just came out or what?

No, no, no. That's a test. Okay, listen. There's a lot of people that are going to hear this and want to go jump on a GLP1. And I'm going to tell you, 80% of them will do it wrong. 80% of them will just starve their body and they'll lose a ton of muscle and a ton of ton of ton of I know you ate protein, you did your protein, you strength trained, you got stronger. stronger. stronger. These two things. Yeah, you did a great job. Crazy, bro.

Hey, how good does this feel right now? right now? right now? It feels amazing. Like I mean honestly I walked around and people at the gym tell me like, "Wow, you're ripped." And I'm like, "I've never heard that in my entire life." entire life." entire life." I mean I've been I've been overweight since I was in middle school, like elementary school. And I even did a weight loss camp back in 1986. And I lost 27 12 lbs in a month eating 1,200 calories a day. And I know that's not the way to do it, but it showed me that things were possible.

But I but that was unattained. Like you couldn't maintain that. That was it was hard. You I mean you look like you shaved 20 years off your life too. I mean you look so much younger too. It's awesome. I feel like feel like feel like you Okay. So here's it. So all right. The question is you want to come off the GLP1. How do you maintain all this? Is that the question? Yeah. And I've started the taper process. process. process. Okay. So so uh there's there's a couple ways we can approach this.

Okay. uh you want to do a what you're doing right you're doing the right thing by tapering just from the people we've talked to the experts in the field and our experience now with GLP1s that seems to be the better approach rather than the cold turkey and suddenly everything you know the cravings come back or whatever so taper uh you want to do a you want to still be have some control with the nutrition so you still want to track a little bit little bit little bit still higher in the just so it doesn't yeah where where you at with calories right now just curious uh I fluctuate uh pretty much about 2500 calories a day is about what I need to maintain.

And I think I was down I I don't know what I was, you know, probably around 2,00 to 22 is what my goal was when I was kind of cutting and and building, but like you said for the eating part, like I had to kind of force feed myself just to make sure I hit those numbers you guys always say, you know, for protein and what. So what you want to do, Warren, is is a controlled reverse diet and focus on building. So, you want to kind of take advantage of a little bit of the increased hunger.

And then there's a bigger kind of picture thing we want to look at, which is uh you want to really think about um how you're going to handle the hunger signals because you have a history of handling them in a particular way. So, what you need to do is substitute the old behaviors because what we want to do is just not do the old behavior, but we have nothing to substitute it with. Now I don't know you but uh so you know you got to think about what were my triggers when did I overeat?

Was it when I was bored? Was it when I was stressed? Was it when I was socializing? So you want to think about that and then you want to replace old behaviors with new ones which is going to feel kind of awkward. So you're going to say, "Okay, when I'm stressed, hunger is going to come back. I used to eat when I was stressed. Here's what I'm going to do instead. I'm going to journal or I'm going to go for a walk uh or I'm going to read or something." Okay?

Okay. So, you want to replace those old behaviors with new ones and start to create new behaviors around how you manage the increased hunger. Okay. What what what was the kryptonite? What was it? It was late night snacking for sure. Okay. Okay. Okay. And sugar. Okay. Like I I always was a love sugar. I would, you know, go through a bowl of ice cream or I should say, you know, like a a carton, right? carton, right? carton, right? How long were we on the GLP1? Uh just under a year.

Okay. Okay. So, good news is uh the neural networks uh that were connected to some of those behaviors have weakened. So, it's not going to be as bad as it was before. Uh but it can still you can restrengthen them by re-engaging in those old behaviors. You you were just about to say what you replace it with. So, what do you do now? Cuz I mean, this is my You drink yogurt at night. Blueberries, Greek yogurt. Greek yogurt. Greek yogurt. That's my guy. That's I listen to everything you guys say.

That's me. I I mean literally that's uh my my kryptonite is ice cream and I could eat a whole thing sitting down and if I just make that discipline to do that when the cravings come back it'll still be hard but if you continue that and I tell you what uh I know this about myself I flirt with a little bit of it and I go I could just have it once in a while and once in a while turns into more often more often more often.

So if you can just stick to that as your thing as the Greek yogurt and you know granola blueberries that's kind of what I do at night when I get that craving. I also love using things like Legion or Magic Spoon cereal. Cereal sometimes gives me that kind of that protein cereal. Um and and just I keep ice cream out of the house. That's uh that keeps me in shape, man. That's that's a difference maker. I've got little kids, so it's Well, not little, but little, but little, but the kids that like to snack, too.

Yeah. Yeah. Yeah. Yeah. So, I mean, and then the other thing, too, is with a GLP1, uh you can always go back on if you start to feel like you're you're you're coming back. And so it doesn't have to be like I'm off and if I be like I'm off and if I feel like uh oh I'm going then I'll get back on for a little while and then restart this whole process. So that's something else uh to consider. How how low of a dose have you got down to?

Do you know what the dosage is? It's like a fourth. It was up I mean they do different units and whatnot but it's basically a fourth of what I peaked out at. And the peak was almost too strong for me. It was super effective. Like it's crazy. The first time I took it, like I literally forgot to eat for hours. Like you're just it doesn't even cross your mind. So now, and then here's the other thing too, Warren. Uh if you want, you can work with somebody who's going to work you through a controlled reverse diet through this process.

And that's just really helpful safeguard just kind of like, you know, coaching you through this process of coming off the GLP-1, doing a reverse diet, moving into not having the GLP-1. Um and a coach could help you that. It would probably be a six-month process. Um, so if that's something that you would be open to, I could have someone call you. Uh, but again, you have that, you know, we've worked with a lot of people now who've come off. And I'd say, uh, a significant minority will have to go back on for a short period and kind of restart.

It's not a big deal. You just go back on for a few months, then you come back off, uh, with a, you know, step down process. But your best bet is, of course, working with someone through what'll be because that's the best thing you want to do. You want to leverage this to a reverse diet. And what'll happen if we do the reverse diet, right, Warren, is you're going to just build muscle. muscle. muscle. Yeah. Yeah. Yeah. You're just going to build muscle now. So, you're just going to get strong and build muscle and you're going to stay lean.

lean. lean. Yeah. Yeah. Your calorie intake can definitely go up. You can probably get around 3,00 3200 calories. Oh, yeah. Oh, yeah. Not right away. You you'll you'll inch your way up to that and then you'll probably hover around a 3,00 3200 lean like you are, but you'll probably weigh about 178. Yeah. Lean 180 maybe 180. Yeah. 10 pounds of lean body weight. Yeah. Yeah. That's what you'll that's what'll happen, you know, especially if you keep it in control. I feel like as I get older, too, like I'll get little shoulder pains or whatever, you know, doing some lifting and whatnot.

But, um, that's a programming thing. Yeah. That's that's But to Sal's point about having a coach, this is a kind of cool part, too, about having a coach is as you communicate this stuff, we would change your programming you through. So, it's not cuz you're getting too strong or building too much muscle. It's just a programming issue. You just got to change the programming. Yeah. Just a different focus. But, man, hell of a job. Hell of a job, bro. Yeah, man. I think Adam was I think it was your I'm not sure who's the Z press who likes the Z press but I'm I'm the only guy that does it at the gym and I really feel like it like made my shoulders just pop.

Y huge Y huge Y huge and and and and I appreciate that. Like fig if nobody else does it and your guys are saying to do it, I might as well do it. it. it. What an inspiration. Do you want do you want one of our coaches to call you to talk to you about uh scaling this? That'd be fine. All right. I'll have somebody reach out to you. Are you local by the way? Would you be in person or virtual? too far from us. We're up in San Jose area.

East San Diego. I'm down in San Diego. Okay. All right. So, it'll be virtual. It's okay, though. You're already consistent. consistent. consistent. No, no. I I I hope you join the family, dude. I'd love to see you go dude. I'd love to see you go through this whole journey. You've done such a great job. Yeah. Great. Before and after, dude. Yeah. Yeah. Yeah. Is there any other maps program you would recommend to like to make it look better or? Yeah. So, when the coach calls you, whether you work with them or not, uh I'll inform them to send you the program they think is most ideal.

So, they'll be able to ask you more questions and figure it out. I would probably recommend symmetry, but we'll see if they agree because they're going to spend some more time with you. Yeah, they can assess. Okay, Okay, Okay, cool. cool. cool. And if you guys ever need a topic for another show, all the younger kids at the gym, you know, on their phones hogging the equipment, man, it's a I guess you guys probably don't deal with that cuz you've got your own. We see it though.

Occasionally though, we go in there and we see it. It's wild. It's Yeah. The seat to see my thing. thing. thing. Put the phone in the bag and hit it hard. hard. hard. Oh, it's ridiculous. the tripods I see in the gym. My god, you're killing it, Warren. Yeah, good job, man. Excited to see your next three to six months, brother. All right. Can't wait to hear the next uh set of programming. Thank you, gentlemen. gentlemen. gentlemen. You got it, man. Thank you. Been an honor.

Thank you very much. That's the right way. What a what a cool, you know. So, by the way, you look I hope I look like that at 54. And I know our editors are going to put these before and afters in there. So, what you'll sometimes see with the GLP1 is weight loss and they look smaller, but they're kind of skinny fat, right? right? right? He got leaner. Uh there's a body composition change and he's and he's got muscle. muscle. muscle. You I you don't even have to I didn't have to ask him what he did.

I knew he did it right cuz that's I was waiting to see like what he looked like from it cuz lo using a JLP1 and losing seven less. Yeah. And just like he said it wasn't hard to not he was like I forgot. I remember when I when we did that experiment where I did it and we went that day I was like holy [ __ ] all day I didn't even remember to eat. I have no appetite at all. So it's not hard to lose weight. What is hard is to get rid get rid of those those cravings, not want to eat, but then still have the discipline to go after your body and then to train the appropriate amount to where you actually could like what a great great example of how powerful and useful a GLP one and then properly.

then properly. then properly. So cool. So cool. So cool. All right, I know you like that episode. If you did, check this one out. 30% body fat for men. This is way too high. This is actually a bit high for women as well. So, in today's episode, we're talking about how you can go from 30 to 10. What is 10% body fat? This is when you have a visible six-pack. Can you go from 30 to 10%, yes, it's possible, but not if you guess along the way.

So, we're going to talk about how you can do that in today's episode. Now, there's a huge range, right, of like body types. Some people can run uh a little bit heavier uh and or a little bit higher