Why Eating Less and Training More Is the Reason You Are Not Losing Fat | Mind Pump 2949

Key Takeaway

If fat loss has stalled while you are eating very little and training hard, spend the next 60-90 days rebuilding instead of cutting harder. Reduce training volume, prioritize strength training with longer rests, walk regularly, eat mostly whole foods, and aim for roughly 1 gram of protein per pound of target body weight. Track whether your lifts are improving rather than reacting to daily scale or mirror changes. Better recovery and rising strength can create the foundation for easier fat loss later.

Episode Overview

Mind Pump explains why some active, health-conscious people plateau when they combine chronic calorie restriction with high-volume, high-intensity training. The hosts argue that restoring recovery, food intake, and strength progression can improve body composition more effectively than adding more cardio or cutting more calories. Live callers also receive coaching on back pain, injury recovery, balancing fitness with life transitions, and avoiding ego-driven strength goals.

Full Transcript

Transcript of Why Eating Less and Training More Is the Reason You Are Not Losing Fat | Mind Pump 2949 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

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You just found the most downloaded health, fitness, and entertainment podcast in history. This is Mind Pump. Today's episode, we helped callers. People called in and we coached them live on air, but this was after the intro. So in the intro portion today was 64 minutes long. We talk about fitness and muscle building and fat loss and diet. We also talk about current events, family life, and we also talk conspiracy theories sometimes. So it's a lot of fun. Look, if you want to be on an episode like this, where you can call in, we'll help you.

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Here comes the show. All right, real quick. If you love us like we love you, why not show up by rocking one of our shirts, hats, mugs, or training gear over at mindpumpstore.com. I'm talking right now. Hit pause. Head on over to mindpumpstore.com. That's it. Enjoy the rest of the show. All right, everybody. We're going to flip the script. We're going to talk about how you can eat more to lose fat or to put differently why you probably or oftentimes need to eat more to get leaner.

That's right. I said it. Let's get to it. Inspired by a caller. This confuses people when I say this every single time. It confuses people. But yes, the caller that we had is a good example of this. She, and we've heard this many, many times. So I'll just paint the picture because someone may identify with this. She was doing a lot. She was working out. I think she said five to six days a week. She was doing cardio on top of it. Short rest periods. She was restricting calories, restricting carbohydrates.

Um, and she was trying to get pregnant. So the goal was to improve her fertility, heard one of our episodes, cut everything way down, followed a more appropriate strength training routine, took long rest periods, cut out the cardio, bumped her calories, became pregnant, had two kids. And now she's, you know, uh, her youngest is 15 months old. This woman is eating 2,700 calories a day and following maps 15 and walking about 10,000 steps a day. That's the entirety of our workout. In spite of the recommendation to lose like 10 pounds.

That's right. And so, and this is a common story. This is a common story where, uh, people over diet, over restrict, over train, and they get in this weird place where they're like, nothing's happening. What's going on? I can't lose that extra five pounds or 10 pounds. I can't possibly work out more. If I eat any less, uh, I'm going to want to kill myself. Like what is going on here? Um, and it seems like, uh, it seems like stopping all that and eating more would just cause a bunch of fat gain to happen.

Uh, when in reality, that's exactly what many people need. They need to, uh, improve their metabolic health, uh, through the process of feeding their body properly and building some muscle and moving in a different direction. You know, we had a Dr. Tina in studio yesterday and we were talking about this and I said something to her in regards to this. It's like, it's almost like, um, when we're, when we're hammering the body like that, restricting calories, training intensely, low rest periods, uh, you're doing all this work, right?

Eating clean food. So you, you, you think that you should be seeing those throughout yet you don't. Um, it's almost like your, your body goes in this like protective mode of like, I'm not going to respond because of how much stress you're applying to the body. And then even when you kind of go back and you start to feed and you scale back, it, it still takes a few months. It still takes a lot of times, at least 60 to 90 days. Um, you know, my theory on that is it's almost like your body doesn't trust you.

It's like, you've been beating me up with these low calories, high intensity pushing like crazy for so long that I'm scared to death of what that looks like. Okay. You're finally feeding me, letting me rest a little bit. This feels good, but I still don't trust you yet. You're going to, you're going to stay here until you've been in that place for a little while. And then it's just, it's crazy. What happens is all of a sudden, you know, and every client's different how exactly long that takes, but typically takes about 60 to 90 days.

And then all of a sudden it starts clicking. Your body can only adapt to so much stress. Um, and exercise is a stress. I remember the first time, one of the first hints at this for me personally, as a trainer, I was a young trainer. Uh, so I must've been, I had to be, I don't think I was 20 years old yet. Um, in fact, I know I wasn't 20 cause by that time I was a general manager, so I wasn't even 20. And I had this woman that I trained twice a week.

And she also did lots of the group X classes, tons of them. And she tracked her food and did all stuff. And she was middle-aged and she was like, I can't lose this extra. I don't remember what it was, eight pounds or whatever. It was not a big amount, but I just can't lose it. I remember looking at it and it didn't make sense to me as a young trainer. Cause at that point it was all about, you know, move more, eat less. I'm like, she's consistent.

She's working out like crazy. She never misses a session with me. She never misses her group X classes. She's tracking her food. Her calories are low and I don't want to bring them down any lower because at least at that point I understood, man, if we go too low, she's going to, like, this is not going to be good. And I remember I convinced her and what pushed me in this direction wasn't that I thought it would give her better results. What pushed me in this direction was I just identified, she looks fried, like she looked fried.

And so I said, you know what, we'll start this up again later. This was literally what I told her. What I want you to do right now is let's just, let's just get some rest. And so she replaced, this is literally what she did. She kept training with me twice a week, replaced the group X classes. I don't remember what they were, but we're talking late nineties. All group X classes back then were, you know, move until you die. Right. All of them were the, you know, the step classes and whatever.

I said, stop doing those. Start doing the yin yoga class that we have here at the gym once a week. And for people who aren't familiar, yin yoga is a very slow restful yoga. You're not holding poses hard. You're like sitting on the floor, holding a stretch, whatever. I said, just do that. Let's get you to rest a little bit. And she did. And she got leaner. And I remember being confused. It just didn't math like you're burning less calories. What the heck is going on?

And I had another trainer that worked for me. Uh, at that time I was a fitness manager. There was this, uh, older, uh, trainer. She wasn't older, but she was older than me because I was so young. And she said, oh, her body just needed to feel safe. Those are exact words. And I'm like, well, that doesn't science, but something happened. And that was kind of the first hint that I ever had as a trainer that, you know, overdoing it, uh, might actually produce the opposite, uh, of what we expect.

And if we scale things back sometimes, uh, or many times, that's the answer that we need. I mean, it's part of the recovery process. Like that's a vital part where your, your body needs as nutrients to replenish itself and, and, you know, rest, we're always kind of toggling to, are we, are we doing too much? Are we overstressed? Like, do we really need to add, you know, more intensity or more exercising? Uh, when in fact, like the resting is going to move you forward, uh, you know, even more so, but yeah, the, the, the eating part, I think a lot of people kind of skip over that as much as like a big factor to the whole thing.

I think this is far more common, uh, than we even realize. And, and why I say that is it's been really interesting the last couple of years. I don't remember what year it was when we first launched the first maps 15 protocol, but, uh, I didn't expect it, uh, to do what it did. Like, uh, we, we knew that, um, it would have some sort of appeal to people because it was specific time and people that's people are busy. Yeah. So, I mean, I, I, I knew it would sell a little bit, like I did, that was that part, but I didn't expect the overwhelming response of people getting crazy results from it.

I know. Not beginners. Yeah. These are like seasoned people. And so looking back now, and I don't know how much this has shifted and changed just in the last few decades or what, I don't know if it's because we had a crazy decade of, uh, COVID and political stuff and so much division and stress outside of the normal stress that everybody has family work, kids, all that stuff. Um, but it's wild to me, uh, how many people are seeing crazy results on the dramatic reduction of volume, uh, in their program.

And I think that's a testament to this. I think that a lot of people are just, uh, under nutrition, right. Yup. And overstressed and, and this is speaking to our audience. I'm not talking about the general population that eats pizza, drinks beer, sits on the couch and watches Netflix all day long. I'm talking about people that are interested in working out and exercise and, and, uh, would say that they try and live a healthy lifestyle. I think those people, uh, are, are overstressed and have a lot, uh, going on.

And when they apply working out and nutrition, it looks like cut back because I know I could eat better and see how much exercise I can do and push. Yup. And, uh, and it just doesn't, and some people are resilient. Some people have bodies, uh, and can handle, this is what makes us all, uh, unique. And there's always exceptions to the rule that they can, uh, add just even more stress and still see some results, but damn near everybody that I've seen. Um, in fact, I don't, we have, yeah, I've yet to see somebody that we put on a math 15 program that's come back and said it didn't work.

It's always worked better than what they were currently doing. I find that wild. Isn't that interesting? I think what's important. First thing that I think is important to focus on with this, and this is, we often talk about strength, right? And how important of a metric this is. Now I do want to be clear. It's not perfect. So just always chasing strength. Isn't a perfect metric. At some point you have to move away from it. Uh, but when you get to that point, you've done a great job by the way.

So when you get to the point where you're getting so strong that the risk of injury outweighs any benefit you get from adding weight to the bar. Well, now we're in a different place. Okay. But once you've gotten there, you're doing pretty damn good. So until you get to that place, strength is a great metric because you can't get stronger. Uh, and not even enough. You can't get stronger consistently and have crappy sleep. You can't get stronger consistently while you're undernourished, underslept, overstressed. So, and, and strength is objective.

Like the mirror is very subjective. The scale is objective, but it only tells you mass. It doesn't tell you body fat versus muscle or water. Uh, but strength is clear. If you did two more reps today on this lift than you did last week or two weeks ago, you're moving in the right direction. Yeah. And a lot of things have to be done right for that to happen. In other words, if you're undernourished, everything else can be perfect. You won't get stronger. If you're underslept and everything else is perfect, you won't get stronger.

If you're over-trained and everything else is perfect, you won't get stronger. So I think the first thing to, to, to understand with this, as we get into how to eat more to lose fat is this, when you're eating more, the metric that is going to tell you more than other metrics, not to say that other metrics are important to look at, but the one that is like the, at the top. up through this process of eating more to lose body fat is strength. Because if you're eating more and not getting stronger, then we're doing something wrong.

So that's the first thing, most important thing to pay attention to. And as we get into nutrition, and I'm just going to say this, stick to whole natural foods. Okay, I think that by this point, we don't need to make that point too hard, but stick to whole natural foods. You said it earlier, pizza, garbage food, whatever. We're not talking about that. We're talking about whole natural foods. Aim for a high-protein diet, okay? Now, I've seen a few posts, and we'll get into this later. I've seen now on social media, people are pushing back against this high-protein recommendation.

But here's the deal, okay? There's always individual variances with how people react and respond to workouts, diet, sleep. But there's general, there's large generalities, and the data around eating a very high-protein diet when it comes to body fat, muscle, satiety, longevity, it's clear, is pretty consistent. It's pretty consistent. And this is what it looks like. For most people, aiming for, because you could be a little short of this, but aiming for about a gram of protein per pound of target body weight is the upper limit of the benefit you'd get from high protein.

In other words, if you want to maximize the benefits of hitting high protein, then that's the number you should aim for. Now, of course, there's individual variances there around that. This can be very hard for some people to do because protein produces incredible satiety, by the way, one of the reasons why it helps with fat loss. It could cause digestive distress in some people, in which case, don't ignore the fact that you have digestive issues. Let's not go a gram of protein per pound of target body weight if it's messing up your stomach or maybe find ways to add fiber or change your sourcing.

But generally speaking, when you're eating more to lose body fat, we want to feed strength and we want to feed muscle and strength with the protein because that's what sets us up for that metabolic advantage later for the fat loss. Well, regardless of what the culture is kind of pushing everybody towards, protein is essential. It has to be part of the conversation to what degree fits you best as an individual variance, but for the most part, it has to be something that you're considering and incorporating in your strategy.

I think that number is still even on the conservative side just because, one, very few people can do it consistently, two, back to my point about I think that if you put in the context of the average American that is family, kids, work, overstressed, most people that are going to the gym probably aren't following a MAPS 15 type of protocol, so they're doing more volume, more intensity. The requirement for that protein in order to build strength and to build muscle just becomes even greater. I notice a huge difference in myself when I fall a little short of that number a lot, and when I fall a little short of that number, I'm okay.

Muscle doesn't fall off of me. I don't get fat, but I also don't recover the same way, and I know that when I make that extra effort to get another one of those protein meals in or to bump that protein back up even higher, I recover better, and when I recover better, I'm stronger. When I go back to the gym, I build more muscle, and so yeah, you could get away with not hitting those numbers, but I have yet to see it not greatly benefit anybody, barring the people that you're talking about that are exceptions to the rule, which is a very small percentage of the population.

That's right. I can literally count on one hand the clientele. Yeah. Everybody else would dramatically see improvement just by really pushing that number up. That's right. Now let's talk about carbs, okay? For most people, it's going to look closer like a ratio of two grams of carbs for every gram of protein, so two-to-one ratio. Now, carbohydrates are not essential, okay, that's true. You can never eat a carb again, and you'll be okay, but it's not ideal. It's also a source of calories, and trying to eat enough to build without carbohydrates is really hard.

It's just really hard. Protein produces a tremendous amount of satiety. Fat is underneath that, and if you just do it with fat and protein, it's going to be really hard to fuel your body enough to build strength and muscle, plus carbohydrates fuel you. Yeah. They give you energy in your workouts. Better performance. For some people. And going too low a carb can oftentimes cause hormone issues, and you see this more often in women than men. You'll hear this from functional medicine practitioners. So aim for about two grams of carbohydrates per pound of target body weight, or if you're getting a protein, two grams for every gram of protein.

That's a nice general number for me. Speaking of carbs, as you bring that up, I mentioned to you guys recently that I had like a big calorie and carbohydrate day the other day. The takeaway for me was how kind of insidious it can be where low carbohydrate, kind of lower calorie, you start to adapt to the workouts, and this becomes like your new norm. And while I was in it, I didn't realize how much my workouts were suffering until I added those extra calories and carbohydrates, and I went, oh, okay, this is what I should feel like.

And so sometimes people think that, oh, I don't need carbs, I'm fine, my workouts are good, and this and that. And it's like, again, I would urge you, if you're somebody who does that, load up on carbs the day before, or plenty, and a couple meals leading up into a workout, and tell me you don't have one of the best workouts that you possibly had, and then you can really feel the power of that. We forget this, right? Fueling your workouts or fueling performance is a great way to look good.

It's a great way to look good. If you fuel your performance, meaning if you fuel yourself with food to perform better in the gym, that is a nice pathway towards the aesthetics that you're looking for. It's a nice pathway to strength, stamina, energy, and carbohydrates help. They just do. By the way, the data on carbohydrates is clear. I know you hear people say, oh, you could build muscle, this, that. Look, this is a fact, okay? When they compare no carbs or low carbs to a moderate or higher carbohydrate diet, when it comes to strength output, power output, it's clear.

It makes a difference. The only time it doesn't really make that big of a difference is when people are doing super long, low-intensity type endurance, in which case even the top athletes in those categories will have carbohydrates at least during those events, so they definitely make a difference. Then comes fats, okay? Fats are not bad. You need them. They're essential. If they get too low, good luck trying to make anything happen. It's just bottom line. You want to mess up your hormones, a great way to do that is to have your fat be too low because here's what's starting to happen now.

The protein conversation has become more mainstream, at least in the fitness space, that now you're getting a lot of people saying, okay, cool, I'll eat the protein, but I'm going to do it with whey protein shakes, chicken breast, and tilapia. Yeah, egg whites. And egg whites. Minimize the fat. And the fat is too low, and so you've got women eating like 30, 40 grams of fat, dudes eating like 80, 60, 70 grams of fat. Way too low, guys. Fats are a part of this. You need the fats.

They're essential, so don't be afraid of the fats. Now, you don't need to necessarily go chase fat like you would with protein, but don't avoid fat. This is where the problem happens, is when you're eating the protein and you're consciously avoiding the fat from your whole foods. If you don't try to avoid fat from your whole foods, then you'll get whey. It's easy. Don't eat chicken breast. Have chicken thighs. Don't always eat the leanest cut of meat. Don't have a ribeye occasionally. Don't eat tilapia. Have salmon.

It's like, don't get the extra lean ground turkey. Have regular ground turkey. Have ground beef. It's all there. Except olive oil. It's like, yeah, when you cook, feel free to cook with olive oil. Use butter. Things like that. If you just do that, but then eat all whole foods and good foods, it just ... You don't need to chase it. Yeah. I don't need a client to count it. I don't need anyone. It's just like, that's the way to eat. The only time I've had clients who ate a whole food diet, hit their protein intake, and ate adequate carbohydrates, like we're talking about, and their fat was too low, was because they were actively avoiding fat.

Yes. They were eating chicken breast. They were eating white fishes. They were not using oils at all. They were not using butter at all. Or two out of their three or four meals was a shake, or something like that, right? Yes. Here's the other thing. During this process, the scale in the mirror don't count anymore, so just stop. While you're trying to eat more to lose fat, or should I say, eat more to build, to set yourself up metabolically for fat loss, stop studying yourself in the mirror, okay?

First of all, that's subjective. Number two, when you eat a little more, you're going to have more water in your muscles. You're going to have better pumps. You're going to be a little bit more hydrated. You might feel a little bigger. If you sit and study yourself in the mirror, and you're like, wait a minute, I look like I'm gaining ... It's going to deter you from progress. You're going to reverse course way too fast. You're going to overcorrect. It's like when you're driving a car, and it starts to hydroplane.

It turns a little bit, so you whip the steering wheel, and now you crash. Everybody knows when you hydroplane, don't whip the steering wheel. It's the worst thing you can do. Kind of slowly allow your car. Studying the mirror, get out of that. Stop doing that. Then the scale, at this point, stop watching the scale. Now, that's one thing to gain a 7, 10, 15 pounds, but when people try to eat more to set themselves up for fat loss, and they see the scale goes up three, four pounds, oh no, and they go in the opposite direction, never really giving it a chance to work.

If you've done this right, and you've set yourself up right, and this should take a few months at least, you're in a place where your calories are high, you're strong as hell, you feel good, now you can cut, and then watch the fat come off your body, and it's going to feel so much easier than what you've experienced in the past. It's just patience. That's right. It's being patient and waiting for that. We want everything to happen so fast, and that we're using those two things that I think are just really bad indicators.

The mirror and the scale are just so deceiving. I can't tell you how many clients were doing so perfect, and because the scale stayed the same, or even went up one pound, they assumed it was bad, and it wasn't the right direction. Or because they had a little more carbs that day, or water, or it was that time of the month, or whatever, and there was more sodium in the diet the day before, and they're holding some water, and so they look at it, and they look puffy, and they think that's fat.

I can't tell you how many people misinterpret what they're seeing in the mirror, and what they see on the scale, and that lack of patience and belief in the process results in overcorrecting. Let me ask you a question, Adam. I already know the answer, but just for people listening. Have you ever gained weight and gotten leaner, and have you ever lost weight and gained body fat percentage? Yeah. Yeah. 100%. Someone's like, how is that possible? Yeah. Let me just paint a picture. You're a woman, you're 25% body fat, you're 150 pounds, and you gained 10 pounds of pure muscle.

Okay? You're now 160 pounds. You've gained 10 pounds on the scale of pure muscle. Your body fat percentage went down, because your total body fat is now a smaller percentage of your total body weight. By the way, you look leaner also, so it's not just a number. We're not just playing with the math here. If you look in the mirror, you're like, whoa, I look leaner. Now I'm going to paint a different scenario. You're 150 pound female, 25% body fat, you lose 10 pounds of muscle, pure muscle.

You're 140 pounds now, you're lighter on the scale, your body fat percentage went up, and you look softer. That's how that happened. Well, I'll say something. I think it'll come off a bit controversial, but it's the truth, and I'm sure you guys would agree with me. I get a client, she hires me. She hasn't worked out in a while or ever, needs to lose 30 or more pounds, and I get a hold. First thing I always do is, let me see what you eat, eat the way you do.

I get a hold of the diet, I make some adjustments, normally what the adjustments are is one thing, I add protein to the diet or whatever with that, and two weeks goes by, and we hop on the scale, and she's down five pounds. I'm disappointed, and I'm actually pushing her to eat more calories. Her goal was, she hired me, I want to lose 30 pounds. What that tells me is that we're in too much of a deficit. We've just introduced strength training for the first time, so I know that we're lifting weights now, and if she's going down on the scale, that means we're not feeding enough calories for that body for what we're doing right now, and I want to take a mass advantage of the fact that we're lifting weights, and that is a novel signal, and that she's going to build a lot of muscle right now.

I want the scale to hover around the same. Maybe I see a couple pounds at the beginning, because there's this exchange of inflammation and water weight coming down, but I do not want to see this rapid drop right away. It's too low of calories, and I'm not reaping the max benefits. You're not setting her up metabolically to win. No. I'm not reaping the max benefits of lifting weights. If she hadn't been lifting weights before I got a hold of her, or hadn't in a long time, and we start lifting weights, even though the goal is to lose 30 pounds on the scale, I don't want to lose right out the gates.

I want to build muscle right now, and I want to eat adequate calories, and that is really difficult to explain to somebody who hires you or decides, I'm going to make a lifestyle change. I need to lose 30 or 40 pounds, and they see the scales start to go down and think that's a good thing. It's like, no, it's not. We just started lifting weights. We should be building muscle right now. That doesn't mean we can't lose some body fat while also building muscle, because then what that more looks like is a beautiful exchange where the scale stays the same.

That's right. That's right. A hundred percent. I'm going to say something that sounds controversial, but I'll back it up. There isn't a thing that red light therapy doesn't improve on the body. There isn't a thing that it doesn't improve. I mean, it's improving the cells. That's it. So for someone listening- We're made up of a bajillion of these things, and if they make them better, should make everything better, right? So here's the thing. So years ago- Zero. So years ago, we were- You said hearing? Yeah.

If you could shine the red light on the structures inside the ear, yes. The problem is it can't get to the ear, right? But if you could shine it in the ear, yes. Okay. So years ago- We had a company juve. We work with them now who approached us and told us about red light therapy. I was completely, I had no idea what photo bio-modulation was. I did not know about red light therapy. I didn't know anything about it. And I remember they told us it does this, that, and the other.

And I looked at them and I looked at, I said, I'm like, this, this, this is crap. It doesn't work. And they said, Hey, look at the studies. Like, fine. I'm always open to look at studies and the studies. There's tons of study, hundreds of studies. Some of them going back to the sixties and seventies. Okay. Cause we've been studying this wavelength of light for a long time. And so then I was like, what is this? How does this work? So red light is on the light spectrum and it literally feeds the mitochondria of your cells.

So when it shines on your body and it does penetrate through the tissue. So it doesn't just go on the skin, but they're, it can go, but it does go below the skin into muscle as well. All the cells that it touches do better at what they're supposed to do. So here's what you see in the red light therapy studies. It improves eyesight. Uh, it improves skin health. It builds muscle. Uh, they've actually done studies where they shined it on one leg and not on the other leg and they strain train.

And the one with the red light built a little muscle. It enhances fat oxidation. If you shine red light, this is 100%. Look it up. This is going to sound crazy, but it's true. If you shine it on your testicles, you make more testosterone. So red light therapy is wild. It's wild. Uh, we've known about it for a long time, but in the past, in order to use a red light panel that produced enough of this wavelength to really make a difference. You had to go to a super expensive spa because these panels were tens of thousands of dollars.

Now you can go to juve and for hundreds of dollars, you have a panel at home and you basically put it wherever you want, better skin, you want less stretch marks, whatever, and it works. We can't, we can't be far off from builders, building it into houses and stuff. Like have a red light room. Yes. We can't be far off from that. That would be sick for the, the knowing, knowing what we know about it. I, and I think the bathroom is the best place for it.

It makes the most, you're already in there showering. You're naked. Yes. I feel like that's. I think the future is some of these homes will start to build it internally into the home and it'll be, you flip the switch and your, your bathroom red light, uh, mobility. I've seen gyms already do it where they have like red rooms like that. Yeah. Yeah. So they've already, they've already, uh, gyms have already started to do something like that. But it just makes more sense to me because the benefits of getting it on a, on a regular basis that you would want to do it somewhere where it's already like, to, to, because the one, the one thing for me, it's, it's something that I have to do, like go do, like we have ours in our bedroom and even then it's like, it's so close and easy, but I, I still, I get, I get out of the shower, which I just spent 10, 15 minutes in the bathroom and shower to now stand in front of it in the next, you know, another 15, you want to multitask.

Yeah. I mean, just, uh, being honest. It's not like, Oh, being lazy or something like that. It's just like, I got it. I have to do it. There was a, God, this, I'm just going to give someone an idea. Cause you know, group, these like group class type, you know, fitness studios tend to pop up, but they're always different themed and there's. Typically trendy. And then they kind of go away. What if somebody did a workout class and it was like red light that exists already?

Really? Oh yeah. Yeah. Where they have red light therapy. Yeah. Yeah. You could probably Google and find that just red light bulbs. It's actual red light. Well, I mean, I don't know if they're, I don't know if they're using juve or what brand they're using. That's like, they're using the red light. That does. Yeah. Yeah. Yeah. Yeah. Oh yeah. Oh yeah. Really? Yeah. Yeah. No way. You remember what's his face at Santa Cruz had a red room. Yeah. It's called the red room. But yeah, I think it's just the red lights, but like, imagine a workout class and then the last 10 minutes.

Yeah. I guarantee it. Look at the red light right there. You're going to Pilates. They have some combining low impact workers with Pilates, yoga bar, red light therapy, biological benefits of photobiomodulation. Yep. Wow. Yeah, no, it definitely exists. It works in it. It definitely exists in the gym world, which I think is cool, but I, I think way cooler to have in a home. Wow. Yeah. Cause again, that's still, of course, cause that still requires you go to the yoga class and you have to take it at least a few days a week.

Yeah. Yeah. So it's just like hammocks, you know, naked and it's just, just lay there. It'd be like, perfect. I love it. All right. I got a conspiracy theory. Oh, let's hear you guys. Let's hear this one's going to love this one. So getting spicy. So there's a couple things, if you're trying to, this is for all the conspiracy theory, uh, people out there. Right. So, and there's a lot of us out there. Which, uh, can we drop the theory part, uh, soon or so, so, so far, I think we're like 10 and oh, yeah.

Yeah. Well, no, drop the conspiracy part. It's just a theory now. Yeah. Just yeah. It's legitimate. It's a legitimate theory. We'll just call it a prediction. Uh, but, uh, so what I've been seeing in, uh, cause if conspiracy theorists, theorists like to look at trends and one of the things that they'll say is that when something big, when a big PSYOP, let's say is about to happen, they prep us ahead of time and they'll prep like news articles, they'll start getting people's awareness up a little bit.

They'll start kind of testing the water, setting people up before they drop the hammer. Sure. Okay. So I've been seeing articles, uh, about how two things, one, I think president Trump put out a big, like warning and said, Hey, our energy systems are super vulnerable for attack. Like we need to do something about this. And then I saw several news articles of them saying an 18 month blackout could possibly happen with a big cyber attack. So there's that. So everybody's like, Oh, what if our infrastructure is easy to be, could be under attack.

Okay. We got that. Then we got, uh, what's happening with AI, um, and anthropic is coming out and sit, and there's people who just right now quit anthropic, who are doing posts on X or like I quit because, uh, this is dangerous and because nobody is trying to slow this down, everybody knows it's dangerous, but everybody's moving forward because the idea is, well, at least we'll get there first. Yeah. But this stuff is getting leading to like Skynet level. Yeah. Like this is like, we gotta be careful.

So meanwhile too, you see, um, there's people kind of showing a lot of, um, Costco's like selling flashlights everywhere and selling, uh, gas cans and selling, you know, a lot of like, you know, stuff for like a power outage, basically, which was interesting. I did see that, like, you know, and so that was like, Hmm, what if, what if there's a generators because now we're prepped, everybody's prepped. The power system is vulnerable and AI could, could be something dangerous. What if rogue AI, a rogue AI agent comes out, cyber attacks the hell out of everything and shuts everything down.

Now we're screwed for a while until the government comes out, defeats rogue AI and says, Hey guys, everybody's money was wiped out. Here's what we're going to do. We're going to start over with a digital currency because your money was wiped out, but it's okay. We're going to put everybody at zero, no more debt, but we're just going to give everybody digital currency. I mean, you've layered a couple of conspiracies there. Yeah. Yeah. Yeah. That's not a conspiracy. That's like four or five plans. Cause I, and I feel like this is a movie.

I don't, I don't feel like it's fair for you to do that because all it takes is like one of those things to come true. And you're like, see, I told you, it's like five conspiracies you just labeled cause I, cause I don't, I definitely don't disagree that, you know, uh, cause I'm not a big believer in this, this Bitcoin push that we've had forever. And other than the fact that it's going to be a way for the government to control money even more so. And it's been sold to us as it's a way to decentralize and not have control, which is bullshit.

Do you think the alien thing, they just dropped it? Cause it's just like, everybody's like, nah, the aliens drop Bitcoin. Is that what you're saying? What I mean is there's so much hype about aliens and then it's like, you know, now everybody's kind of moving more to AI cause it's like, they're like, maybe not. Everybody, when you guys were talking, don't you remember when we were all talking about, and this is all BS, it's something else is happening. So something already happened while that with the guy, let's, let's do this.

The way we were all looking at the alien thing was go back in time. The aliens lost some momentum. Yeah. Let's go back in time before Doug quickly before Doug. Cause I know he's giving me the look like stop going so hard here, but let's, let's just go back in time during what some people would say was a psyop that happened recently. And we all remember, uh, the policies around COVID and I think a lot of people now look at them and go, we went way too far with some of the things that we did and we caused more damage.

Do you guys remember the fear stuff that was happening that had nothing to do with COVID? You had, uh, you had the race stuff going on. You had politics stuff, but we had Antifa going on. It was like, fear, fear, fear, fear, fear. Now you're primed COVID. Now everybody's like, yes, please lock us down. And please throw people in jail who don't get vaccinated or whatever. So maybe it's just more, more fierce, more of the fear to drum it back up to scare us, but so the rogue aliens have the right AI to control us.

I don't, I don't need to follow this. I don't think, I don't think the AI and the robots things are going to do anything near what everybody thinks it is. I think it's going to be, to me, it's like the, the.com push I've made the case on why there's so much news and conversation about it is to keep money flowing in that direction. Yeah. You know, it's, uh, first we've got to build all the AI and it's going to be the most amazing thing for us.

Oh no, it's going to kill us. So we got to build other eyes to protect us from those AI. It's like anything to keep billions and trillions of dollars flowing that direction. So you'll like, you'll like option B then Adam, because I have two conspiracies. You're going to cover all your bases. So you're going to definitely be right. Let me throw out all the conspiracy theories. So I, I purposely created one for Justin and then I have one for you. Anthropics about to go public. Okay.

Okay. So what's in the news right now, people coming out saying we quit because this is way too powerful. And there's also rumors that they have a, a, that they believe that they have a 100% cure for cancer. This is all leading up to their IPO. So maybe it's to pump up. I believe that one. I knew you loved that one. Doug and I are on the same boat with this. This is most everything's money, money, money, motivated power control stuff. All the fear stuff is a bunch of, I mean, I think what's more interesting to talk about since you went this way, cause it's been, did you see the recent, uh, you know, AI robot thing that goes in your house that's supposed to fold laundry and compete with the, what's the other one, Neo or whatever you just see it.

It's another, oh yeah. It's like, it's instead of like having it sort of looking as human, like it's on this, like, uh, it has like more like, um, like on a track, the bottom of it, but then it's more like Bali. Yeah. Yeah. It looks exactly. It was more like Wally than has arms was a folder laundry. It's supposed to be, uh, it's supposed to be like half the price of what the Neo thing is where I can't help. It's because it's so, by the way, cause everybody knows that you and I have been debating about this for so long that everybody sends me every one.

Oh yeah. Oh, I get an update every, you know, just by, yes. You are based off of the amount of people that flood my DMS. If I would've known that that was the winning or winner or loser who would get bombarded by their audience. It's me who lost that for sure. The funny part that I, I just cracks me up that nobody talks about, like, cause it's just like, it's going to do this. It's going to do that. It's like, you see how painfully slow and retarded this thing looks ridiculous, dude.

Like I could just imagine sitting on my counter, watching this thing, dude dish, like, let's pretend it actually figures the dish thing out, but do you watch it move? Like I, it's like nails on the chalkboard type stuff. Like I would just get up and be like, give me the plate so I could do it because it looks so awful and so slow. Yeah, but it doesn't sleep. It doesn't have to, it can be slow. It'll keep working. So it'll just, it'll fold and clean. So, so I'm laying in bed at one o'clock in the morning.

I clean, clean my dishwasher opening and closing and the laundry buzzer going off. Like, yeah, awesome, bro. That sounds like a great idea. And then he falls down my stairs cause he's freaking retarded. That sounds awesome. Right? You see that guy? So my seven year old out cause he's cool. He's walking through the hall. Yeah. The whole folder kid. Yeah. Hallway at two o'clock in the morning. Terrible dude. What was it? The Olympics they had for them. Um, yes, the competition. Yeah. The one that like beat the record for Usain Bolt.

So somebody actually recreated the same like mechanics, uh, to try and beat Usain Bolt, like running like the robot. Oh, hilarious. Did you guys check that out? I saw those in like, like a couple of them, like exploded, like they fell and like sparks were coming out. It looked like, yeah, I didn't know if that was real or not. I'm like, is that real? Is that like, it was silly. Yeah. I don't know. I, I have a hard time, uh, imagining like, let's pretend it does all the things that we say it's going to do, which I also think if it does, it's going to take a very long time before it does it pretty efficiently.

It's like, is it really? Uh, they say, they say 10 years, 10 years. Yeah. So, uh, Kurzweil, right. That's his name. Kurzweil. Does that, what's his name? Kurzweil. He predicted the singularity happened 2029 and they're saying that he's kind of on point that it seems like that's the direction now, anthropic. It's speculated right now that their AI is already able to improve itself. So that's the beginning of the singularity, right? Where it starts to make itself better. And then once they make themselves better than the acceleration, uh, amplifies, uh, just very quickly, there's the running robot.

You know, what's crazy about that? I don't care about a running robot because you could just get an RC car that goes fast. We already have robots that are way faster. That's why the stuff that we use to show the stuff that we're showing to show like the complexity of what it's doing. And so with that, it doesn't impress me when it, and then the ones that actually like where I could see a use case for it as folding laundry, doing dishes is painful. It's like, Oh, cool.

We can make this thing go really fast in a straight line. It's like, Oh, neat. You know what I'm saying? Or we can program it to dance and do this weird stuff. It's like, what robot would you buy? Like, would you get a robot? And if so, what would it have to do? No. What would sell you? It's a really good question because I. I don't think I would like it in my house, in my way, doing chores. I just don't think so. Not to mention, it's kind of too late for me because I've connected the value of that.

So it's like, okay, I don't know if I would want this thing walking through my house and doing that stuff. So you really wouldn't buy a robot for anything? Yeah, I don't know. Not to mention that you could, you know, right now they're all attached to somebody in the Philippines that looks in your room at any time it wants. Isn't that funny? Which, by the way, I think is so funny. There's somebody over there controlling it. They're like, don't worry, if it gets stuck in the corner, somebody will jump on and back it out for you.

It's like, oh, that's exactly what I want. A little microphone, I got you, I'll help. So I mean, if you're already the person who's paranoid that our TVs listen to us and our iPads have cameras that can already do it, like, I mean, yeah, let's put a robot in there that's got eyeballs. I'm saying that could definitely pivot around your house. I've been seeing posts of people who've been using agents to make clips off of content, create new channels, gain subscribers and make money. And it's all because they told the agents.

Who's watching these channels? I don't, I think that's a short window. I think it's all bots that are watching it, you know, it's like, I don't know. I think a lot of it is hacked for views. Like you'll get like bots farms to like, come over and watch these things and make, you know, some, some money, but I don't know. I don't believe it. I don't believe people are sitting there watching these things. You know what? Maybe I finally thought of something. I was like, God, there's gotta be something landscaping outside.

Okay. Yeah. You can landscape for me, but you know, my landscaper is so damn cheap. Like it's, he'd have to be super inexpensive. I mean, these things caught, what do they cost per month? I forget what they cost. My landscaper costs, I think less than that. So I'd have to have, it'd have to be cheaper, cheaper and better than, because then you're not employing a dude like, you know what I mean? Right. Right. So it would have to be, it would have to be cheaper and better to do that.

And so let's pretend that can be in 10 years, it could get to that point. That wouldn't bother me. He's outside where I can't, I don't have to see him and he's like, you know, and I, and then he parks himself away when I wake up in the morning and my yard looks beautiful every single day. I can see that. It's kind of cool. Well, so along those lines. Clean the outside of my house all day. So along those lines, did you guys see the study, the data that just came out on IQs and for the first time ever, I'm going to pull it up.

We're seeing them go down. Have you guys seen this? Oh yeah. I've seen this. I mean, of course. Obvious. We're outsourcing all this basic critical thinking stuff. So, so check this out. School test scores continue to collapse internationally. Okay. So they're actually going down very quickly. And what the speculation is that the social networking made us less social, unlimited information made people dumber and technology used during childhood has made children less advanced. Distracting them from actually learning. Yes. So, uh, because our brains are being trained with this like quick dopamine, like the kids don't read, they're not paying attention.

They're not focusing. They're a little genie to think for them. That's right. The scores are going down. Okay. Can I tell you a cool story that I thought was super, super cute and I love it just shows you too how much our kids are listening. So I'm, I'm in my son's room, um, laying on his bed, my aunt, my aunt, my aunt and cousin are visiting. Uh, they share a lot of values that we do and, and, uh, you know, we're talking about, we talked about toy story five.

I finally got to see it. Oh yeah. Yeah. Love that. So good. And I was kind of sharing the story of like how surprised I was that it didn't impact my, my fellow peers and the, cause they literally let their kid through their kids on the iPad as soon as they got back home from it. They're watching it on the right. Yeah. Yeah. I just thought that was so crazy, but I'm, I'm talking to my aunt and my cousin and we're kind of sitting there and Max is like in his room playing with his Legos and his toys and stuff.

He's not involved in the question, but he's obviously ear hustling and I don't realize it. And just, we're talking, I was talking about just the, the, the, the dangers of the iPad and being addicted to it and the YouTube, how bad YouTube is with the algorithm with kids. And it's just like, absolutely not. Like, so, uh, he, I can hear him and he, I guess he goes in the room and tell Katrina, uh, tell Katrina is right before bath time, you know, daddy's talking about, uh, really bad stuff.

I don't like it. And Katrina is like, Hey, what are you talking about? In front of him? I'm like, what do you mean? What am I talking about? I'm talking about nothing. She's just like, he says, you're saying things that is bad and this, that, and I'm like, oh, he's, he overheard me talking about YouTube and how it's bad and all these things like that. And, uh, so I said, I, daddy won't talk about it anymore. Max, don't worry. I was just like, I'm looking at Katrina.

I just kind of like eye roll, you know, so he can't see it as like, he's like being overly sensitive about this conversation. So that was just this weekend, right? So yesterday he goes to, uh, to Vicki's barbershop, he'll get his, go get his haircut. And one of the things that he gets to do when he goes to Vicki's and she does it to keep him still. So that on the TV, she puts up boss battles, which is a, a, a, a YouTube video and their YouTube videos of just the game, Mario game of all the villains that the guys are.

And so it's one of the things that we've allowed him to continue. It's like Street Fighter, but with the, the, the, the characters from, yeah, yeah, yeah. Yeah. And, and you can, you can look on YouTube and there's just hours and hours of just people, you know, Mario fighting every major boss on the thing and he loves it. So it's been a thing that we've allowed him to do forever on, on when he gets his haircut and stuff, it keeps him still. And it was so cute.

Cause Katrina tells me, you know, so funny, he'd get his haircut and she goes to put it up on the TV. Oh, you want to watch your, your boss policies? He goes, no, no, no. I'm getting too old for that. And I'm like, oh my God, it's so hilarious. It has to be because of what you heard that conversation. Yeah. And then I tell you guys the other thing that, that was just hilarious too, about him again, more of him like listening and just picking up his stuff, uh, the, uh, red dye in the, in the candy.

Yeah. So the new school teacher this year. So interesting. So she's talking to her parents on the first day, which Katrina was just like, oh, my husband's going to look into that. I doubt that's true. And she says like, Hey, just so you guys know, um, on test days, we give the kids a small, uh, half of a gummy, one single, like a gummy bear or something like that. I don't know what, what the gummy is or what, but it's sugar basically. And there, well, you can Google this and cause I did and looked up the studies.

Uh, it's not true even though there's a prevailing theory and idea that's a myth that giving kids sugar right before a test makes them like hyper, like cognitively more focused. And so of course I went down the rabbit hole looking up the studies that tried to prove this and this and that they've been, it's been long disproven. Obviously this teacher has not been updated on her science and stuff like that. And so I, I tell Katrina like, yeah, no, we'll, we'll be telling them to skip our son on, on something.

It could do, it could just create a good association like, oh, test time. Sure. I mean, I'm sure that's okay. Cause some kids hate tests. Yeah. Yeah. I'm sure you can make an argument, um, for it. I didn't even know it was a thing or whatever, but I thought, well, it was hilarious. So this is the first week, week of school, right? So then they had their first test this, this last week and she goes, they had it by seven. My son's like, does this have red dye?

She's like, no, it doesn't have red dye. So he, and, and he, I, he told me the story that she, he, she didn't tell me about the red dye thing, uh, until I asked like, Hey, I heard you took a test today. Did they give you a gummy? And he goes, yeah, she gave it. She gave me a gummy like that, but daddy didn't have red dye. And I was like, okay, so you're fine to this kid. This kid listens and hears everything, dude. It's so, so hilarious.

Did you look it up, Doug, that, uh, it doesn't do anything. No, I know it doesn't. There's actually there, there, they thought it did. There was like a, a movement there for a while there. I think what they probably noticed if they noticed anything, uh, anecdotally was a positive association. So kids are like, yeah, I get to have my candy and then it's test time, you know what I mean? Which, okay. I guess you can make that argument. You know what type of deal? Sure. My, I gotta tell you guys, my sister.

So I gave my parents the freedom super patch, the pain patch, the one that I love that. I don't know if our, our team did this intentionally. What the, these are the two brands that we were most skeptical of working with. Yeah. Together. I don't think they've ever had, we've ever had both of them on at the same time. No. So, so, so I'll get into that. Right. So, uh, but I gave some to my dad, uh, cause my dad has got some arthritis stuff. And so I gave him a packet of the freedom patch, the super patch that's for pain.

And when they came over, he tried it and he's like, whoa, I think this works. I'm like that. He's like, no, it's as good as like an inset. So he's like, I like this. So he took it home. My sister had hurt her knee working out. She tried it and she took the whole bag. My parents are always so generous. She took the whole bag and she's like, I want more of them. So now I have two family members that have used it that are just like, this thing's amazing.

I think it's so crazy that when we first started testing them, I think I was one of the first people to test it. And, um, I, at that time I had like some forearm pain that I've been dealing with. And you asked me, I was not the one that looked at the studies. It's always you who looks at the studies and you're like, well, do you notice anything? And I'm like, yeah, I notice. And then when I described the, I give you a number, I was like, it goes from an eight to a six.

Yeah. Yeah. I gave you like a number of what, you know, if, if I had to rate my pain, I think it's that this number and taking it is broad. So it's not like it got rid of it, but it brought it down to this is about what it, and you were like, I remember you reading the studies. You're like, exactly what the study said. It's like exactly what the study said. I didn't know that. So it was fascinating because it wasn't like I knew of the study and then I was just for people listening, there's no medicine in it.

There's no supplement in it. It's not a transdermal patch. It's a patch with ridges on it and it uses signals. It uses something called haptic technology, which is kind of this new field of research that essentially when you place certain patterns on your skin and you move the, uh, it communicates to the brain and it can change the, how the brain perceives things. This is a real science. There's real studies behind it. There's over a dozen studies that support, uh, this specifically super patches. Um, the two with the best studies are sleep and pain.

Those are the two I use the most. Yeah. The sleep one is phenomenal. It will definitely improve your REM sleep when you use it. I mean, is it the same, um, is it the same like neuropathway or similar science is how braille works? Well, yeah, in a sense that, you know, you could perceive through touch, you could read using those same, that's kind of what sparked the study. Uh, you know, for people, they can go back and listen to the episode, but the gentleman who spent, I remember how $40 million on the research, uh, his mom, um, she was suffering from a neurodegenerative, uh, disorder and he's an engineer, brilliant engineer.

And so he kind of deduced and got all this read and spent lots and lots of money and through trial and error essentially. And through looking at, you know, uh, brain, uh, wave readings, EEG tech, which there's hundreds, thousands of these patterns, which is crazy and it actually works, which is really, you know, speed of that. I should've sent it to you. I sent it to Justin. Super fascinated in this. It was actually one of these, one of these trainer guys that I follow talks a lot about fascia training and things like that.

And he's a sports performance guy, really interested in a lot of the stuff. And I've, I've sent, I think I've sent Justin multiple stuff that he's put out cause I find it really interesting. And he recently posted about this. I brought it up to Tina. You weren't in the room, but I brought it to her and she's like, oh yeah, no, that's a real, that's what I used to quit smoking back in the days. And so it is, um, like little, very similar, like, like whatever technology you call that where it's, you put these stickers and they have acupuncture points in your ears, in your ears.

Okay. So Doug, because, um, I'm familiar. So you can go to acupuncturist. They'll take these little, it looks like beads almost and they'll tape them. Yes. Okay. So look up the data on that. Cause I've had clients who also swore by it. I've never looked at it. So they're, they're using it for like, uh, high performing athletes are using it to increase performance and the studies that he was talking about on it are super fascinating. Do, uh, do they work? So Doug, you can go ahead and ask, uh, does acupressure work for smoke cessation?

I don't care about that. I was more interested in the fitness one. She just. Well, I want to see for smoking. Oh, uh, I want to see what the data shows on smoking specifically, uh, or let's see, can be helpful supplemental tool to reduce nicotine cravings and withdrawal symptoms, but there is limited clinical evidence that they work effectively on their own. Most medical studies indicate that while acupressure acupressure can successfully lower the psychological and physical intensity of immediate cravings, it is most reliable when combined. Oh, so it does something.

Yeah. I mean, that's what she claimed. I care more about what he was claiming related to like sports, sports, ever had like a legit acupuncture. I have, I have a Katrina has a acupuncturist that she, they, they, her and her mom, they see it. Have you noticed anything for it? You know, I told you guys my experience years ago, I went, I had a, um, somebody that worked in my studio. I haven't done it enough to like, like to, I had a weird experience. So this was back when I was, you guys think I'm a skeptical now and I'm still skeptical.

I'm a very, I'm a skeptic by, by nature, but back in the day I was like, if it is not science, then it is no, you know, if I don't see the data, then forget it. Right. And I had this woman that worked for me that are respected, who swore by this acupuncturist. You might've even gone seen her dog. Did you ever go see Nora? No. Okay. So anyway, she kept talking about it and she kept sending her clients to her and the clients kept coming back talking about how great it was.

And I was like, uh, placebo, placebo, placebo, anyway, long story short, she challenged me and she said, go see her. Cause I got in this like debate with her. She's like, go see her. Why don't you try it and see for yourself? I'm like, fine, I'll go. So I went to go see her. She did her thing on me where she tested me. She's like, you have too much yang energy, which is, I guess is a, you know, gives you too much heat or whatever they say in Chinese medicine.

And she said, uh, I'm, I can do a treatment on you to bring that down. And she said, do you want a mild or an aggressive treatment? And I said, give me the most aggressive, aggressive you can give me. And she said, are you going back to work? Because if you're going to go back to work and you're, or you're going to drive, I don't want to give you the most aggressive treatment because you're going to get really drowsy. It's going to really, and I'm like, I'll go home.

I lied to her. I'm like, I'm going back to train my class. This is going to do nothing. So she did it to me. She did the acupuncture. I laid there, did the whole thing. She moved the needles. I'm like, whatever. I don't notice anything. I'm like, whatever. And I leave. And I come to work. I swear, you guys, I'm. sitting there waiting for my client. And it felt like I drank two servings of NyQuil I'm sitting there and suddenly I'm like, Oh bro, I could not keep my eyes open.

I was like, this is, Oh, I felt so I had to cancel my appointment. I had to take a nap in the back and I was like, I don't know if that was a powerful placebo, but dude, I just sent to the group thread, Doug, the video, cause I wanted Sal to watch the video of what, uh, of what I sent the athletes. Yeah. Yeah. And so maybe Doug can pull it up and give a sound so you can actually hear, hear him talk about, you know, it's tough about athletes.

What they taught the, he, the way he communicates it is like the inner ear is like this connected to the entire body. Like the, it's like a map of the body. That's Chinese medicine. That's Chinese. Yeah. Yeah. No, it's Chinese. Talking about it through fascia. Um, yeah. You're seating. Yeah. So this is classic, this classic Chinese medicine, you know, speaking of meridians and energy and, uh, very classic. I, the way I would explain it in Western medicine, uh, really has to do with like referred pain.

Like that's a real thing. Um, how you can push one area and feel it somewhere else, or you have a heart attack, you feel it in a place. So maybe something there. Yeah. I can see pain relief, especially if that's like a constant signaling that you could sort of reroute or like, uh, you know, play somewhere else. Confuse the system. Yeah. Confuse it. Yeah. I mean, you can, I mean, value there for sure. You know what I want to ask you, Justin, is the, the, you have, you, you brought up Mr.

T. Yeah. And I haven't heard his name in a long time. I know you guys remember like, you know, your childhood was like a lot of Mr. T and he was, I honestly didn't, I thought he was in more things. Like he was really like Rocky three and they went into all that of like how he ended up getting that role. Yeah. And the A-team and so, and then all the cartoons and commercials and all that, but that's it, that was like his legacy. Um, and anyway, this doc, they go into like how, you know, he, he really like started off in a rough, like in the projects in Chicago and, uh, like his mom, I guess one time he was trying to make, make it out of there and was like working in the city.

And his mom was like held up, uh, and, and robbed and by, by like, uh, these guys were holding her up and like with, with knives and he found out about it. And like, um, anyways, went back and took handled, you know, handled these guys. Yeah. And like totally beat them, you know, within, within an inch of their life. Uh, and then he just had this like drive to, to, to be a protector. And like, you know, I gotta be around for my mom and I want to be a protector.

So he ended up getting into like, uh, being a bodyguard and he was the first, like celebrity had was like, uh, Michael Jackson. He was like a bodyguard for him for a while. Yeah, no way. Yeah. And then he was a bodyguard for, um, I forget his name, but he fought Muhammad Ali and one. Frazier. No. Um, oh, like I, I didn't remember Matthew or the S I think. No, it wasn't a sunny list. And, uh, who, who beat Muhammad Ali? It was Joe Frazier. And there was another guy that was a heavy puncher, like Frazier.

I can't remember his name. Yeah. He was a real heavy puncher. Uh, but anyways, he ended up, um, he ended up Diana Ross, Michael Jackson, Muhammad Ali, Steve McQueen, Leon Spinks, Joe Frazier. So he must be kind of a bad-ass if you're, if you were Joe Frazier and you need him. So what's cool about it too, is like, he's so like, you talk about authentic authenticity, like it comes through a lot in this documentary. Like, he's just like, you would not mess with Mr. T dude.

Like he, he, like everybody feared him, you know, like he would show up and cause he, he like protected, um, uh, Spinks too, in this one, like, um, fight where basically the whole crowd was like, you know, going against him because I don't know if that was the Ali fight or not, but like, you know, they were like grabbing at him and all this. And like, Mr. T's just knocking fools out, like left and right and getting them out of there. And he's, so he hired him on full time.

Uh, but he built this reputation of being this like total, like tough guy. And then, uh, he was on some TV, local TV show where it was so funny. Cause it was like a competition of like bouncers. And so he's like, you know, the quickest to be able to jump over the bar, run over, like, you know, throw somebody out of the bar and it's like this anyways, it was, it was a pretty documentary. Yeah. What was it? I'll watch that. Yeah. It's on Netflix. Yeah, it was really good.

What was it called? Something. Mr. T is it new? I didn't see that brand new. Oh, wow. But anyway, like the thing is too, like his, his whole persona with his like chains and all that. And like the, the feathered earrings and the Mohawk. Oh, it's an untold. I love the untold pity to the fool. Yeah. It explained like, I mean, he took that from an African tribe, like the, so it wasn't like Mo Mo he can't, it's not like his hair, his hair, his hair and like, they weren't like tons of gold, tons of chains.

Well, well, the whole thing was that was like, you know, he was talking about like slaves that came over. And so he was actually wearing, he's like, they wore the shackles. Like I'm wearing, you know, the gold and it was like sort of an honor of that. But anyway, anyways, like he, it was a really cool story because it, it, it showed too, that like he, he had somewhat lost his way because he got rich and famous and all this. And then realized, you know, like he was kind of losing touch with like, you know, the community and all this, he goes back and became real like faith-based and like, he's, he's still, I don't know if he's alive right now or not, but like, I think he still is.

But he, I mean, I, I actually was able to meet him one time when I was in Chicago and, uh, and it was so cool, dude, I, I, I like idolized him as a kid for sure. Did you really? Yeah, dude, I loved him as like B.A. Baracus and, uh, you know, all those guys in like Hulk Hogan and him connected for wrestling. So I just, uh, I enjoyed it a lot. He's like the definition of a character. Did you ever eat his cereal? You do?

Did you ever have a cereal? Look at Mr. T cereal, bro. There was like Mr. T's and there's E.T. Like cereal. I would, I tell you what, bro, look at, see Mr. T cereal. I never had it. Was it good? No, it wasn't. I don't think there's any marshmallows in it. Made made her break. I can't wait to watch that. I'll tell you what, I thought he was, uh, I thought he was cool. LA team was rad, dude. Yeah, but they're, they're super van. No, no.

Well, it's funny. I mean, he did a really good interview, uh, uh, with, uh, what's his, what does the T stand for or is it just. Oh, so the whole thing about Mr. T, he wanted to be addressed as Mr. Because his dad was addressed as boy. His brother was boy, like everybody was boy. And he's like, you're going to, you're going to address me as Mr. And so like, he put that in there. Oh, his real name is Lawrence Truode, uh, Truode, Truode. Oh, Mr.

T. Wow. That's awesome. And he legally changed his name. Yeah. When he turned 18. So he did that before he became famous. Yeah. That's badass. Yep. That's bad. Whoa, dude. That's cool. That is really cool. Vision for those stories. Can't wait to watch it. I really enjoyed it. Yeah. What is butcher box? So this is a company that delivers meats to your door and more. So if you want grass fed meat, you want heritage pork, you want wild caught fish and you want it at a good price, you go to butcher box every month, they deliver a box to your door with the cuts of meat that you selected.

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Again, it's butcher box.com slash mind pump. Here comes the show. This segment of the podcast is brought to you by mind pump fitness coaching. This is the number one course that teaches trainers and coaches how to build sustainable six figure plus businesses and careers in fitness. Look, it's round table based so you can hear Adam, Justin, and myself teaching you how to build a better business, get more leads, close more deals, close bigger deals, and be more effective trainers. By the way, our course is nationally recognized.

In fact, it gives you 1.9 CEUs with or for your NASM certification. Find out more at mindpumpfitnesscoaching.com. Our first caller is Philip from Ontario. Hey Philip, how you doing, man? Hey guys. How are you? How are things going, brother? Oh, you know, they're all right. They're all right. How can we help you? Yeah. So thanks for having me back on for this update. I really appreciate the insights. Um, just a little recap from, from before, uh, I guess for the listeners too, uh, I called in with a, uh, pinched nerve pathway in my lower spine, a slight bulging disc.

Uh, you guys, you know, suggested, uh, systemic inflammation and to, to drastically reduce volume. So I took that to heart. Um, the first week I took a complete deload week. Um, and then subsequently after the, um, the weeks following that was, was our game plan of, uh, doing, uh, maps 15 symmetry. Uh, and then I was going to the gym every day, maybe six days a week, uh, and maybe not seven, uh, but I was at the gym still for like an hour and a bit, and the remaining time would be used for mobility and, um, as well as just walking on the treadmill.

Um, as far as the mobility exercises go, I didn't know quite was what was good for my issues. So I kind of did what I thought was best. Um, but after the initial like month or two, uh, I'm sorry to report that there wasn't really much of a change. I'd still have some intermittent lingering, uh, discomfort here and there. Um, but the one thing that I did find, uh, my wife sent me a video of, uh, the McGill three exercises. Um, and I started incorporating those in the mobility and I noticed there was a bit of a change.

My symptoms were, seemed to be slightly reduced or at least have less flare ups. But one thing was really clear when I was doing those exercises, I didn't realize how weak my core was. Uh, so my core is, you know, I shake when I'm doing any kind of like a plank or anything like that. And I just wonder if there's any kind of, um, crossover there. Yeah. Um, I figure everything's interconnected. Um, so again, I don't really have much of a, a background in this stuff, so I'm not sure how it's connected, but I know it must be.

Um, and then another, another symptom that I forgot to mention the last time I was on, um, if I'm ever in a squatted position and I can, I have really good ankle mobility and I can squat very low. Uh, but if I'm working on something, you know, whatever, changing a tire, it doesn't matter, but if I'm working on something, you know, I can squat very low and I can you know, whatever, changing a tire doesn't matter, but if I'm in a low position for a long period of time and I go to stand up, I have like a one in four chance that there's like a nerve that pinches inside my groin area enough to bring me to my knees again.

And I have to kind of walk it off for a bit and it's, it's very odd and it's only been since this incident. So I don't know if that's just a pinched nerve or what's going on there or if there's a tightness, but yeah, so that's, that's pretty much where we're at. Remind me what part of the, uh, the, the, the back had the bulging disc again. Uh, I think it was the L5 and S1. Okay. Yeah. So core, your core, um, is huge strength and stability.

It supports that. Yeah. One of the, one of the best analogies I'd give to clients when explaining how this becomes, uh, this is important for everybody, but this is exponentially more important to you because if we do have a slight bulge disc, it is every once in a while hitting that nerve, which is just shooting this pain up and down you. So think of it like this. If you had a pen like this, and then I would tell my clients, your core is built up of all these muscles that wrap around the spine.

And when it's strong, it works like a vacuum and it tightens up around the spine and supports it when it's weak. There's all kinds of play and movement there. And so the fact that you have already noticed that your core is really weak, I mean, there's all kinds of play going on with your spine and it's not being supported by those muscles. You do getting a really strong core right away will probably start to alleviate some of these symptoms and pain that you're having. And so that's actually a really good sign that you figured this out because that's going to help, uh, to address your point about like, you know, this I'm guilty of this also.

So I can D I can deep squat with great form. Totally fine. Uh, if, but if I'm cleaning my, my car all day, like I was the other day over the weekend and vacuuming and I go to stand up, oh my God, my back will lock up. And the reason why that is, is because I'm not squatting down in perfect form while I'm cleaning my car, I'm bending over and I'm putting that stress in my low back versus properly supported in the muscles. And so I'm, my guess is when you feel that locking up like that, it's because you're probably not sitting down in this beautiful squat while you're working or bending over, you're probably just bending over and then that's what's bothering versus why you're fine when you do squats because your mechanics are well, your muscles are supporting the stress instead of the low back supporting the stress.

Yeah. So just to be a little bit more specific, um, all joints have a, uh, end ranges of, of, uh, motion. And what muscles do is they stabilize and protect and strengthen. And what you don't want is a joint to support end ranges of motion. Like it's like my knee hyperextending and the ligaments keeping my knee from hyperextending versus my hamstring. So if you're noticing weakness in your core, that would be where I would, uh, 100% focus is on strengthening the core and being very meticulous and careful about your form and your technique on strengthening those muscles.

Um, sometimes people will overwork the hip flexors when they're trying to strengthen their core. Um, and that can cause problems. Not that you want, you don't want your hip flexors to be strong, but if you're, if your core muscles are weak, your, your abs, your obliques, your, your TVA, then. Your hip flexors tend to take over and they attach, and one of the hip flexors attaches to the lumbar spine. And so that can actually cause more problems when there's a, you know, that kind of a, for lack of a better term, imbalance.

So I would really focus on kind of really carefully strengthening the core. A correctional exercise specialist in person would be very valuable. So if this is kind of this ongoing thing, uh, sometimes chiropractors are well versed in correctional exercise sometimes. Uh, other times it would be a good physical therapist or sports medicine specialist, but correctional exercise in person would be worth its weight and goal. Remind me where you're based out of, uh, in Ontario, Canada. Okay. May I just say, bring, reaching out to brink in our forum might have contact.

You could, it would be virtual. No, no. He might have contacts. Oh, I see. I see. Yeah, he could, he could do virtual too, but I mean, in our private forum, which if you're not in there, I'll have dad, dad, I'll have my dad, I'll have that's going to be an ongoing joke. I'll have Doug Jordan shallow, get you in the private forum. Um, and, uh, Justin Brink, who's a movement specialist. He, he, if you tag him in there and let him know that you've talked to us on, on here, he not only can help you virtually, but then there might be somebody personally, uh, somewhere out there personally that he's got, he's connected all over the place.

And so maybe he could refer you. Uh, but, uh, we also to have some really good mind pump TV videos. Sal did a, uh, hip flexor deactivator video on mind pump TV. And we've got some good ab exercises on there where we're, we're really stressing the technique in there. That would be valuable, but none of it will replace somebody who knows what they're doing and seeing you in person. Correctional exercise is so individualized. It's, it's not like traditional exercise. It's very individualized. And when you do the right correctional exercise, it makes a huge difference.

Okay. Now, in terms of, of, of, again, I know taking to what, what you just said to heart in terms of, you know, correctional is very specific to the, to the user or, um, what, what are some exercises that are probably safe? Like I'm thinking cross cable chops, things like that. Is that, uh, what did we look at our vacuum poses? Like what, what, what am I looking at? Yes, but it's hard to say because technique is everything. So, uh, rotating can be great and it could also hurt you depending on how it's being performed.

Um, and, and what the actual issue is. So it's, it's hard to say because, uh, this seems to be very specific. Um, and taking some time off, uh, and, you know, training with less volume didn't seem to fix it. And there are a few movements that you seem to notice, uh, that benefited you, the McGill three. So it's hard to say, um, you know, with cases like this, uh, and I, you know, I just, again, I hate to point in this direction cause I'd love to give you just the right answer.

Having someone there in person is where I would refer. Like if you were my client, um, I would watch you carefully and, and help identify it through the movements. And then even if that didn't work, I often would send people to a correctional exercise specialist. That was even better than if you can't find that. I think the next best thing, in my opinion is a virtual video with, with Brink because Brink will have you do movements virtually and ask you, how do you feel and he's so good.

He's going to be able to even virtue, obviously, like Sal saying, nothing beats having a specialist like that. Watch you. Because if I was watching you move and you made a sound or you said, oh, I feel that here, I would modify and change on the fly to be like, okay, we're not going to do that. We're going to do this instead. And so that's what he's communicating. Brink. If you can't find that Brink, we'll be able to do that virtually with you, uh, better than anybody else I know.

And so, uh, definitely if you can't find someone in the, in the area, reach out to him and at least do that virtually, it'll be, it'll be worth the visit for sure to that you do with him. Just to, just to get some, just to get some good movements that you can go work on on your own. So you go, okay, this is, these are the things I need to do. This is how I need to perform it. This is how it should feel. And then he'll prescribe to you do it this many times a day or a week or whatever, and then really work on that.

But all in all, I know you didn't get to see great progress from the, our last coaching with you. But this is a good sign that you've been able to isolate it to the, how weak your core is because this will make a huge difference. I know clients that have lived their whole life with a bulge disc and had zero back pain, and then I've had other clients with a slight dip and it's bothered my crazy. Uh, one of the key differentiators between those, our clients are the clients that really developed a strong core that supported that spine made a huge difference.

And so that's a good sign that you figured this out because there's room to really improve this. Yeah. And it's, it makes a lot of sense. Like, I know it's the same thing with like the pop can analogy, right? If a pop can is full of soda and you poke the side of it, it won't crumble, but with an empty one, it will. Like, I know, I know there's a lot of, um, you know, supporting structures in there that, that require some, some, some integrity and some pressure on a silver lining, uh, with, with this, the last two months, this whole summer about doing this reduced volume.

Um, and I am sorry to say that I was always struggling with the whole less volume, uh, do as little as possible to elicit the most amount of change. And having gone to the gym six days a week and doing, oh Christ, I don't know, 18 sets per workout and all this, uh, and switching to dedicated six sets of workout, uh, I got leaner and eat more. Isn't that weird? It's crazy. It's absolutely crazy. So, uh, that has been eyeopening. I've now realized that I have more of a, of a, of a new fulcrum point, right?

Where I'm like, okay, I can do a little bit more volume, but like, I don't have to do anywhere near as, as much before I can spend more time doing mobility, more sauna, more treadmills. Awesome. Awesome, dude. That is silver lining, bro. That's great. And it's great news. I, you work on this core. I think you'll see a huge difference. Yeah, I'm excited. I'm excited. All right, man. Thanks Phil. Okay. Thanks guys. So much appreciated and, uh, and keep doing what you're doing. All right. Take care.

Uh, yeah, the, uh, first off, uh, I love that he experienced doing so much less volume, got better shape. I love that people, people do that. It blows them away. It's super eyeopening for people. You know, correctional exercise, um, is so incredibly valuable. I mean, we, we teach our coaches here. If they're going to spend any time on improving their skills, that's one of the first places because, um, it, it solves a lot of issues. I mean, I just recently had an experience that with my own hip.

Um, and it took three sessions for C dramatic reduction in pain. Uh, and this was an issue that I'd been dealing for a long time. I just really didn't focus on it a hundred percent. Um, it makes a huge difference. Uh, so a lot of people live with this kind of like, I got a bad shoulder. My back's always kind of bothering me. And if I avoid these exercises, I'm okay. Like directed correctional exercise. That's individualized oftentimes fixes things. Yeah. I I'm glad you guys pointed him to coach though, because a lot of times, uh, even watching the videos and like emulating the movements, uh, you know, sometimes clients don't really have, they're not quite in tune with their body to that degree, to be able to create that kind of bracing and that type of, um, you know, strengthening around the area, not exceed it.

So, um, you know, to learn that as invaluable. Oh man. I mean, especially, I mean, considering one of the examples he gave was like wood chops, like talk about a movement that could make or break a rock. Yeah. Yeah. Yeah. And by the way, you can't tell an expert can tell, but most people would look at the both done wrong, done right. And would not be able to notice. Yeah. Yeah. Yeah. That's the whole problem. If you don't have the foundational strength, the strength of your body.

And you don't have the foundational strength. To, to, to activate it, tighten it up and keep it tight through that movement. Uh, that's like a recipe for an injury and a movement like that, or it could help. Yeah. Or, yeah. Or it could be amazing. Right. So it depends on how it's done, done properly can be amazing. Yeah. Yeah. It's hard. That's what makes the core a lot more challenging and unique for the typical coach or someone to just look at and be like, oh yeah, because you'll do the movement, it'll look, you know, you'll move in the same plane, but if it's not, if he's not activating, uh, constantly, it'd make a huge difference.

Our next caller is Savannah from Florida. Hi Savannah. Hi Savannah. Hi guys. Morning. How can we help you? So I originally sent this, um, when I actually broke my ribs. So I'm thankfully in a better place now, but, um, I am a professional equestrian. So I ride horses and unfortunately I broke my ribs doing something with the horses, but I'm also really into fitness. Um, I've been lifting pretty consistently and seriously for about five or six years. Um, I started a strength training business specifically for equestrians trying to kind of bridge that gap.

Oh wow. During this time, I was trying to figure out what could I do to not lose strength because obviously I still had to be able to work and, you know, be able to, when the time came to ride again, not, uh, be behind and, uh, trying to catch up there. If there was anything both, um, in the gym and also sides like VPC, uh, 157, you know, using a peptide, that sort of thing. And in your guys' opinion, short-term injuries, how much strength would I actually lose versus, I know we talk about, you guys talk about, um, strength coming back quickly and it's a muscle memory and all of that, but in my head, I'm also, you know, what I just felt like I was going to lose everything that I've Yeah, no, good question, Savannah.

Thanks for calling in. So are you, you know, is it okay if I'm a little bit direct with kind of what I think the issue is here? So the issue here is fear. So you have a, you broke a ribs. Explain that injury to me a little bit. Cause that's a pretty gnarly injury. Breaking ribs affects a lot. That was the hardest thing. I've injured other parts where you just kind of kick on and, you know, you brace it and work on it. And I think that's a big part of it.

Oh yeah. You can't do anything. How many ribs did you break and where? I broke, um, seven and eight and I got kicked, unfortunately. So it wasn't even a fall. Yeah, it was, it was pretty brutal. I got to say, darn it. So the issue is fear here. So here's the deal. Uh, you can't do much, uh, as you're, as I'm sure you're already aware, the ribs, uh, are connected to almost everything. So doing almost any movement that requires any kind of movement, uh, which is almost everything, uh, is going to be very difficult with broken ribs and broken ribs can take a little while to heal.

All the supportive structures can take a little while, as I'm sure, uh, you're experiencing, you will get weaker. You're a hundred percent going to get weaker. Okay. The things you could do to help yourself, uh, get better quicker or to help yourself not lose as much strength is to heal faster. So you have to change your posture. You have to change your posture. It's to heal faster. So you have to change the mentality from, Oh no, can't lose the strength. What can I get away with to, how can I get myself to heal as fast as possible?

That's the best strategy. We'll get weaker. Yes. Will you lose muscle? Yes. Will it come back very quickly, faster than you can imagine? It comes back there. Muscle memory is radically. Uh, amazing. Um, at its abilities. It's crazy. I don't know if you've ever broken a limb before and had to wear a cast and take the cast off and you see how much the muscle atrophies, and then it just comes back on its own. Has that ever happened to you? Uh, since I was a kid, so a long time ago, it comes back so fast in the meantime, if you can do isometrics, that would be the best thing to remain connected.

You can also use STEM to help keep the muscles connected. Um, uh, but isometrics would be the best thing. And it's, it's probably going to be just the limbs because again, the ribs are at your trunk and any kind of supported anything, uh, is going to affect the ribs. So you might be able to sit and do like a leg extension and squeeze the leg, or maybe do a leg curl and squeeze the leg or do an abduction and squeeze, you know, and just kind of tense things.

The good news about what I'm saying is you could practice it often. So you could do it, you know, five times a day, you know, type of deal. Um, and then in the meantime, uh, rest feed yourself because the other fear sometimes people have is, Oh my God, I get so fat. Okay. So restricting calories will slow down recovery as well. Now I'm not saying eat garbage, but get adequate protein, adequate fats, carbohydrates, um, and then the peptides that have the most effect on speeding up recovery, uh, in order of effectiveness, and you can combine them all is BPC one, five, seven thymus and beta or TB 500, uh, GHK, CU and KPV.

But BPC is the most effective thymus and beta or TB 500 would be second. Those two are the most powerful together. And then if you want, you can combine GHK, CU and, um, KPV. And all of those are, are, they work synergistically to help, uh, heal the body to help with collagen, connective tissue, muscle, bone, all of that stuff. And then when you're able to get back into training, the mistake that people often make is they think they need to go hard, actually very little will get them body to start getting stronger.

You don't need to make up lost time. It's crazy. I'm telling you how crazy it's going to blow your mind when you start to kind of first off, you're going to be shocked at, Oh my God, I'm so weak. And then the following week, you're gonna be like, Whoa, I feel a lot stronger. And then like by week four and five, you're gonna be like, Whoa, I'm coming back very, very quickly. So just, just rest in that the mental parts can be a hard part. Cause you're probably very active.

Um, I know your sport requires a lot of your, you're, you're doing it a lot. You're also in fitness. So the mental part, cause now you're like kind of forced to sit still, which is really, really tough. That's probably the hardest part. Honestly, not much to add to that other than maybe a red light therapy. If you have access to that, that's great. So you can shine it right on the ribs. Yeah. So live in front of that thing. Uh, get in, get in front of that.

Uh, pretty frequently. Um, are you in the, uh, Ocala area? We're in Florida. Are you. I'm Wellington. Okay. Yeah. Mike Matthews is always out there in the question area. Oh, here's the other thing too. Are you able to get into a swim? Cause, uh, a pool and water with its buoyancy sometimes can provide a little bit of stability. Are you able to do that? Yeah, for sure. So you can even get in a pool and like walk back and forth. You want that blood circulation, you want movement, but it has to be really light and not a lot of impact.

So, you know, I think, yeah, swimming would be a great biggest mistake though, that, uh, trainer slash athletes, which you are both. Make is too much too fast. Yes. 100 keep it light that that is the and that you want to talk about uh, the fastest way to lose more muscle is Trying to trying too hard too fast and setting yourself back An extra week or two of slowness or taking your time is not going to hinder your progress Trying to do something you shouldn't be doing yet is we'll set you way back.

You wait. We'll set you months back So remember that Yeah, but in my head I know I trust me. I know because and I know every guy knows so well because i'm guilty of making the mistake more than once All of us have done it repeatedly to ourselves. So we're speaking out of experience. I know how much it sucks. Yeah Okay, one more question. So you say calories and protein are obviously important I've never not ridden like in my entire life. I've always been able to ride so I don't even really know what maintenance is in that sense, and I know walking is going to be I'm going to be walking more than normal.

So should I almost Go above what I think you're better off going above than going below. That's for sure at the very least eat exactly as you were before Yeah, yeah, don't try to adjust it because the reduced activity some people will make that mistake. Okay. Well i'm moving less so i'm going to cut my calories down, uh, which actually um Now you're sending two. I mean I can tell you're lean through your long-sleeve shirt So you you are better off adding a couple pounds of body fat 100% to speed up the recovery Then you are just trying to hover right around the same way.

So definitely vote on maintenance the surplus than trying to figure out Well now i'm not riding So maybe I should only eat this much like eat too much accidentally put on three to five pounds. You're better for us. Yes Yes, okay. Okay. Yeah, that makes sense. Yep. Yeah, how long do how long did they tell you it's going to take? Honestly, not a great answer. They're like four or six weeks could be eight weeks like okay ribs suck, man Yeah, you don't want to sneeze What week are you on right now?

How far in are you right now? Um, so i'm actually i'm past now. I'm i'm pretty in a good good spot. I'm at like eight weeks now Okay, good. And how do you feel? Like you said I was pretty discouraged at the beginning and now I feel better there And now I feel better there I can still tell I can still feel things actually, um, the hardest thing is like chest exercises, which I guess Yep rotation chest exercises rows with the hard squeeze might be difficult, you know, because the ribs if you look at the ribs They attach to the spine they come around and they're just kind of floating and there's all these muscles that attach and connect to them and so It can be it feels unstable.

It can feel uh, like it's unstable after they're healed for a while. Yeah Yeah, that it was a very odd feeling and um, I just started riding again too and that was a very odd feeling Okay, so since the ribs are healed, so the brakes are healed, right? You're saying they're totally healed now. Okay Breathing exercises are going to be really good for you. Yeah. Yeah Okay, so full diaphragmatic breaths that expand the rib cage Contract the rib cage you want the rib cage to stretch and come in don't get crazy with it So don't go do a dumbbell pullover where you're trying to like really because you'll pull something But like focus on the breath because here's what also happens So i'm glad we're at this point and this brings me to another thing that's important Broken ribs, uh, or when they heal sometimes people develop breathing pattern issues That last a long time Because you had to breathe differently maybe not even realizing it because of the rib injury real shallow And so and then that can continue to cause problems for for a long time.

So practice full diaphragmatic breaths Uh throughout the day. Um, so that's that's another thing to add Interesting that makes sense though. Yeah Cool. Thank you guys. Yeah, you got it. Be patient. You're gonna be good. Be patient Thank you. Thanks for calling in Thanks so much. Bye Of all the bones That would suck I think the two that I would hate to break the most I mean i'm sure there's other ones but just off the top of my ribs, yeah and collarbone Those two because they don't put us they don't put like a cast on you No, they don't like help it like you break a collarbone.

It just we're gonna let it heal the way it is Okay Hold myself together. That's your new collarbone. Yeah Ribs would probably be the I mean i've never had a broken bone. So thank god knock on wood uh, but ribs Sounds painful. I've bruised In person so I went snowboarding and my friend's dad was actually like snowboarding with us and he decided to try and keep up and went on one of those platform jumps and right in front of me and then his hat flew Off and he goes to catch it in the air.

He sideways lands sideways. Oh Right his ribs and broke all his ribs on his left side. It was so brutal. Yeah So yeah, he was in a lot of pain. All right. Our next caller is mike from arizona mike. What's up, dude? How you doing mike? What's up fellas? How are we good? How can I help you? I got you So, uh before we get started, uh, of course have to give some thank you to you guys, um I have probably a dozen maps programs. I have probably every sponsor that you guys work with I I have or Uh have had with the exception of maybe eight sleeps.

So if you guys have any extra in the back room, let me know That's next um but but the amount of money that i've spent with you guys and all your sponsors comes nothing close to The value that I get from you guys, you know, just the way I understand fitness and nutrition and health and wellness um is beyond beyond anything so even I'm a i'm a golf professional in arizona and I opened my own golf instruction company About three years ago and just the parallels that you guys talk about coaching Clients and golf instruction is very very close.

So cool. Um You know sell a lot of your analogies that you use with you know Your clients and you talk about I take and make my own just to put a golf spin on it So cool, very cool. Sometimes when you talk golf sal, uh, it's a little like I'm not I don't know very much about golf at all Just chalk it up to sports. I did beat them at top. Does that count? Mike You probably remember this we've chatted a few times but maybe about two years ago you guys were doing a Event in truckie and I was going to come out and give you a golf lesson and get on video That's you okay You look familiar too.

I was like, I feel like we met before. Okay. Yeah. Yeah. Okay. I remember now So I still owe you one some some way or another we're gonna get that in. No. No, I would love that dude. That's for sure Right on so question, um i've been doing Exclusively mass programs for about four years I've done anabolic I think twice advanced three times aesthetic performance power lift. Um For maybe the last year or so i've been doing maps 15 style programs and Like anyone who's on the fence about that like they're legit So I didn't think I would love it as much as I do but man like it's such a great great program all of them so um So I Being on the 15 protocol for like I said last year.

I wanted to switch things up body feels good. Um wanted to you know Uh increase the volume want to see if I could put on a little bit more size Um, so my original question I had you guys was like hey like how should I go about this? Um Since the first email I sent in I some there's been some updates I went ahead of dexa scan Um dexa showed that I am I'm six feet tall 220 15 body fat and 181 pounds of lean So i'm 41.

I realized hey i'm i'm doing all right We're 41 Yeah, yeah, yeah, thank you um, so Like I said, i'm working with a practitioner. I'm on trt for the last year and a half. Um I just had my labs drawn and it was showing that my igf1 was fairly low. So well exploring the world of peptides again did some a few years back, but um So this is gonna it was kind of falling everything falling into place. Hey, i'm gonna uh Hit up bump up my my uh volume get on some peptides Be optimized do as much as I can see like remeasure dexa in in three months Now when the dexa came back it showed that I had 1.6 pounds of visceral So just kind of like looking through the lens of health.

Hey, maybe that's a better idea to To get that 1.6 off me verse trying to get another five pounds of of muscle. Um, but I wanted both so what's what's What's your guys's recommendation? How can I? Uh, you'll probably i'm stubborn in in process of adding five pounds of muscle You'll probably pursue the the lower body fat percentage so that I would go that direction But I i'm more curious about I'll let you go on a minute, but i'm before we jump out of these 15s I want to know how much golf you're playing so I don't golf a lot.

So I actually tell people that I don't really like golf anymore. I golfed a ton Um, but I get my fill of golf by teaching it so i'm around it every day. I get to talk it I get to help people better at it. So I don't need to go out and golf You know four hours, you know every day or so. I mean I golf probably A dozen times a year at most so okay Mike there's really no wrong way for you to go. I mean you're doing so well 15 body fat is great You've got a lot of lean body mass Um, I mean you could use peptides to bring up igf1 you could go I you could go hgh as well It's not going to be as dramatic as testosterone trt can be quite dramatic with its effects Hgh and growth hormone, you know, you you'll notice that over the course of a year or two You might get a little leaner You know better sleep that kind of stuff Um, there's really no wrong way to go I mean where I would point you in the direction of is whatever feels the most fun Because you could go on a cut you can try to gain muscle You can you can work on mobility.

You could try new skills because you're in such a good place, dude It really uh, honestly, what sounds the most fun for you? Well at the other I have a the other question I might ask you too Uh, because I do I think I think sounds so right like you're in you're in a great place This is kind of like right where I like to hover. This is uh, I hover right around this body fat percentage We're very similar size um When you when you look at your diet, uh eating drinking, whatever the things are Is there anything that that stands out to you?

that's egregious that you know, you could tighten up or be better at because Maybe the pathway is just that like you're like For me, i'll just tell you I know when I could be Having more whiskey than I probably need to have in the diet And so it's just like and then I get the dex and i'm like i'm a little higher on the body percentage I should probably lean out. I should probably cut back on something like that But how do you feel about your diet when you assess it?

Yeah, I mean i'm like i'm very it's kind of cruise control like it's not yeah i'm not restrictive It's just like i'm in a good place diet wise like I enjoy my treats Um, I I try to eat clean. I you know, I eat 200 plus grams a day um so i'm doing I know i'm doing everything right, but Like I go back and forth the other day, you know, I hit a pr on bench of 385 um, and then it's like so One day I love being strong and i'm like let's bulk let's go let's get 405 and then the next is No, let's get down to 10 and see what that looks like for fun because i've never been shredded before so it's like So it's every day.

It's it's kind of back and forth. Okay Well, so then I do have an opinion on that at 41 I would push you to get leaner from my personal experience of having that exact thought and then Injury and shit happens like that So You you're already, uh, we talked about this the other day on the podcast At one point when you start pushing 300 pounds on bench squatting 400 pounds dead lifting 400 You yeah, you are reaping 90 of the benefits of what lifting heavy weight's going to give you go adding another 20 pounds is all ego That wants that next thing and what it's not going to serve you so It's why at our age Why go do that when I where we're getting leaner absolutely could serve you like if you've never been shredded in nine percent body fat There's a lot of value in that.

There's a lot of value of like and learning about what that's learning how to diet like that Training that way that and that's a lot safer. Your strength is going to come down a little bit who cares You're already hella strong. You know i'm saying like get get shredded get lean. Enjoy that process challenge yourself that it's challenging as shit So challenge yourself that way I wouldn't push you. Uh, and this would be different advice If you were benching 185 and you're like guys i'd be like cool We got we got a lot of room still to get bigger and stronger There's not going to be much benefit for you getting stronger other than the fact that you're you're lifting crazy weight.

Yeah Uh, but you know what adam's saying like a couple people getting leaner I mean the discipline involved what that looks like what that feels like there's some stuff you can learn you're in such a healthy place That you know i'd say go for it Uh one word of caution when you're cutting is you've got to drop the intensity and not get addicted Uh, or should I say not marry the weights that you're lifting sometimes dudes are like no i'm not going to get weaker You know i'm trying to get nine percent.

Yeah, and then that kind of becomes a problem Uh, it's all diet dude. It's all going to be structured diet It's all going to be like prepping your meals, you know all that stuff I mean, honestly what might be a cool move if I was coaching you would be like stay on math 15 Let's diet to get to nine percent. Once you get down to nine percent. Let's go. Let's uh, increase volume increase calories And just let let it do its work like literally just Go like like stay the volume where you're at because it was to sal's point when you start cutting All of a sudden ramping up your volume right now is not going to serve you.

No, no, no So it's like so keep your volume in that so run a math 15 style, but do it in a diet Cut out all the goodies and and maybe pick up the activity a little bit as far as walking moving steps Those things and here you get lean and here's another thing too with the guy like you you're doing so well, dude That let's say you go on test of maryland. This is a growth hormone releasing peptide If you kept everything the same you're probably going to drop and I you know I'm careful when I say this because this is not for everybody but for dude like you one two percent Yeah, you'll probably drop down one percent.

Yeah, just from the test of maryland over the course of like six to nine months Uh, you combine that with a calorie deficit, you know drop 500 calories You'll probably get down to like 11 percent without like really hard focus just some focus So that's just another thought So I am from the my practitioner. I did I'm two weeks into test Morell and I from Rowland Okay, I'm doing BPC TV and then SS 31 and MOTC. Okay, are you using SS 31 and MOTC at the same time?

Yeah, how do you feel? To the gym lifts like I do it two days a week Like dude, yes I'm on MOTC for some people both both of those combined at the same time could be too much Is that what gave you your little issue? It was yeah, I could not take them both at the same time I did not can I ask what was going on? It's just too much mitochondrial like amping and so No, I felt it felt bad it made me feel not good It was just too much mitochondria focus so I can do one.

Is that when you got the serotonin thing? No So I've done it I've done the combination I Think to like Monday and Thursday before lift and like that's I just hit the PR Yeah, so I don't like I feel great in the gym. So no negative yet, but going back to your point I am on Tessa Morell, and I just started that two weeks in Yeah, so Tessa Morell and plus MOTC alone will probably drop two or three percent. Yeah. Yeah Yeah, so you can keep everything the same dude, and you're probably gonna But we're all at in our life.

I mean your strength you're winning you won You're at the place you want to be to me This is ideally to kind of hover around this totally you think it's cool to go up or down but the I really have changed a lot of my opinions around the pursuing the like really pushing the PR thing because The the risk versus reward at this place in our life is just like it doesn't make sense. It doesn't make sense Yeah, and it's it's still challenging. I have my moments.

Hey the other day I was in squatting the in the gym and There was this powerlifter chick that was listening right next to me and I was like fuck She's like literally doing more weight Like that was really tough for me to not like Intentionally start and I'm like get out of your head like like it's so I still got to have the conversation With myself because it's all ego that makes me want to do that It's not gonna serve me anymore at that point and you're you're at you're a pretty peak strength, dude You're not gonna get much benefit from that you get more benefit for getting shredded though You know, you know what you could do Mike honestly, because like I said, you'll probably drop two or three percent Just kind of staying where you're at right now.

Maybe 2% I would say You could hire a coach and get real crazy with your diet I'm getting down to 9% is kind of wild, you know, ten nine eight percent. It gets kind of weird There's a lot of mental stuff that goes on. It's very meticulous You know way measure things type of deal hiring a coach And just going through that might be something if you're interested in going that far But I got to tell you dude, you're you you won dude, you're kicking butt I'd say just I don't the God just have fun.

Like that's the best advice you can tell you just have fun So I like that's the thing that I never want to get to a diet or like in the gym where it feels like work Like I just it's just as you guys know, it's going to the gym is my therapy. It gets me It's my time. So yeah I did I was on a cut for about 12 weeks or so, you know what like I didn't drop below 2,600 But I did lean out to I probably dropped well to 15 pounds So I did just come off of a cut.

Oh, okay. Yeah. No, I wouldn't go in a cut then. Yeah. Yeah, dude Yeah, just bump your calories up and get strong. Have fun, dude Yeah, cuz 2,600 is about as low as I would take a guy your size Yeah, I wouldn't go any lower than that because that would really really be a quality of life decrease and you get some negatives And I can't go lower than I'm so damn hungry when I was at 26. Yeah, that's I'm saying you're a big guy, dude So you probably are you're probably good at 3,000 3,200.

That's probably gonna keep you lean strong good You could probably get up to 3,800 to build muscle, you know, it's probably your range I mean you literally could just do what that's why I asked the thing about you Like I know what my Handful of things that don't serve me in the diet if I just restrict for like four six weeks from those things I can drop two three percent. It's like when you hover around the place where you're at. It's like, okay I could do you take out the gummy bear?

Yeah, I can stop the whiskey for a month You know I'm saying I could stop the ice cream after dinner like I could do like there's a there's a handful of things I know that I love in which you could also enjoy and and be 15% body fat But if you want to mess with some things you can play with that for a while But you're bro, you're you're at where wherever we try and coach everybody to get to yeah in your mid 40s strongest shit Activist the mountain do you a great value great balance of muscle aesthetic?

You're not you know You have good body fat on you. You're not you're not too shredded. You're not too. Oh, you're perfect, dude So you could just kind of fuck it up from here to be honest. Well, thanks for nothing Just My only one thing you can go either way, but just I just caution you with the strength thing because you're 41, right? You said right? This is yeah, I mean literally 40 to 40. I'm turning 45 longer than 99.9 percent This is a 40 40 to 45 where I'm at now is where all these injuries start to happen like crazy And it was a lot of me chasing numbers that I just didn't need to do anymore, you know Yeah, I hear you so I did I'm three weeks into anabolic again and I did just start a ice hockey league I haven't played in like about ten years last night was the first game.

But so I did introduce a I mean a big cardio stimulus into my my life Anything change still just have fun. Well now I okay So that does change advice because then to me your training should be something that's going to complement and bulletproof your hockey because this is exactly Boarded and basketball or my injuries were picking that up later in my life, you know I don't know what you were like in hockey size-wise But when I was playing sports and and jumping around on wakeboards, I was not 220 and I was a little I was he sent he sent us some pictures that Doug pulled up and he's pretty damn athletic for Being a big guy.

So yeah, yeah, so I maps 15 performance will probably be good while you're playing. Oh, yeah. Yeah Yeah, dude, well then that's that's what I'll do all right team performance good do it my good dude And then next time we're up in the truck. You will link up. Yeah. Yeah, I sure hope so Oh, well, Arizona. I know Sally you may have been out for the peptide World Conference, but Open door if you guys are in Arizona, you don't reach out. I'm gonna be pissed We go there once a year now, so cool.

Yeah. Yeah help us beat sell. Yeah I'm not down those angry birds, dude Keep us posted Mike. I'd like to hear how it goes for you brother right on guys. I appreciate the time. He's here Yeah, it's not often that people get into that great place But I got to say this, you know because sometimes you know for people listening if this is you There's a difference between climbing the mountain and enjoying the view and sometimes when you're climbing the mountain you get to the top you're at a place that you learn to enjoy the view and Not chase so hard after certain things and then that becomes a problem like you said I'm like, you know It's 380 bench.

Like what if I want to get a 400 like I want to break 400. It's cool But the risk of injury to bring you though, it's gonna bring him nothing that other than he can say bench 400 angel No, no, I mean, it's not often we get we talk to somebody like that on on the podcast So and I don't know. I I think I feel Extra passionate about this conversation because I've wrestled with this the last five years of my life and so and I think When I when I really think back to and I'm sure there's somebody who's listening like, oh, that's a weak answer you guys give you guys good like but it's like no, I mean at this point in stage of my life like health longevity Maintaining of that athletic strong 15% build is way like man Tearing my pack tearing my Achilles tearing ACL MC.

All that stuff was were horrible setbacks Horrible setbacks and I went through periods of time on some of those injuries where I was depressed and frustrated and say like dude Yeah, I could have not if I go back and do it all over again I'd be like, what are you doing chasing numbers like that? Our next caller is Michelle from Ontario. Hi, Michelle. Welcome back It's been an interesting month, I will say okay fill us in let us know I'm gonna say it's been more of a negative.

We just had a lot going on this month Um, so I haven't been like the greatest at everything so it's been kind of like Frustrating but like I know I have to take it like day by day I'm starting work in a couple of weeks. So like that's been like Mine too. So like I don't know how things are gonna work. My son started daycare So that's been a lot and then I even like injured myself. So like that kind of like Halted everything so like that's been like my biggest thing of like, how do I get back into it after an injury?

but like how do I also like Still focus on working out without like pushing myself too much. Hmm. I totally get that. How did you hurt? Honestly, like I think it's just like sleeping weird like my back and my upper back and my neck like it just like I couldn't Turn my neck like it was just like really like hard I even like went to like get a massage to kind of like help that work out whatever it was But like it's just like I don't even know how it happened and like that's like more of the annoying part Yeah, that sucks when that happens.

That's happened to me before So the thing to remember Michelle with the fitness journey, okay Is that we want to use exercise and nutrition not just for these things by the way, okay Because there's especially with diet there's so much that goes around our food like celebration and connecting Okay, but we also want to be able to use those as ways to improve the quality of our life Regardless of what's happening in our lives And so sometimes what happens is we'll go through something like we had a client I actually got on a call a while ago with one of our Our trainers and their clients and we had talked about the previous year that they had done coaching and there were a couple Really difficult situations that had happened within that one of them was a personal one The other one had to revolve revolved around illness and injury.

And so she was a little bit. Well, she was disheartened And she's like man, that was such a tough year and so which it is It definitely was and then I said look it had you not Had a coach or had you not worked on these things and had good nutrition and worked with your exercise in a proper way How much worse do you think it would have been? And she's like, oh it would have been a lot worse. And and I think that helped her kind of get a different picture on what?

Fitness and nutrition can do because sometimes what we do is we look at them and we create this ideal and then things happen in life illness job Maybe a random injury. It could be lots of different things and we're like man. It just it sucked. It didn't do anything But the reality is those things helped So long as we applied them properly, so I want you to kind of have that The other thing I'd like to add if it's okay, Michelle is You're going through a challenging part life you had a baby going back to work that's very challenging You know kids going to daycare very challenging transitions when you look at the data on Moms and dads that really get through these challenging times or commonly challenging times They're the ones that have the closest network of support They belong to a community that they do life with Oftentimes it's church or family.

Do you have that or do you feel alone? In all of this. No, I definitely like have it. I think I'm also the person that kind of like prevents Asking for help because like they're not doing life with you then. Yeah. Yeah doing life with people isn't just hey How you doing? Good to see you. Let's get lunch It's those people that you go to and you say this is hard. This sucks I don't know how I'm gonna do it. You let them know you get real vulnerable.

That's the only way that you get the kind of Connection and support That really makes a difference if you kind of hold it in and keep it to yourself Then they can't really be there for you in the ways that you need and I'm gonna tell you this and this is a lesson That I have learned Repeatedly, you can't do it all by yourself. Yeah, you just can't I also want to add is we have you have like a call like this with us and when we do this with so many people and what happens a lot of times is someone gets off the call and They're motivated Inspired whatever and then they they start in their head planning like, okay I'm gonna do this and I'm gonna do that and I'm gonna do this and Then maybe they start the next day and they start moving in that direction and then to Sal's point life happens shit goes wrong Wake up, you feel stiffness you hurt Are you and you don't accomplish one of those things and then you immediately start punishing or feeling bad or mad at yourself?

Or what other thing is any spiral from there? Versus being like man, I can't train today or I'm not gonna be able to that's okay I'm gonna go for a walk today, or I'm gonna do something I'm gonna stretch to this more like it's it's okay to take small steps And so don't have this vision of like this Perfect, like what it's got to look like in your head be okay and give yourself permission that there's gonna be these moments and times when you just don't got it to do the thing and Get it up and take making a choice that is serving you and in a health would be a healthier version of you like say maybe in the past that spiral would happen and then you would make bad food choices and Sit down and watch TV or do something that you know is definitely not sorry Like just make a healthier choice.

Don't do that thing go for a walk or and that's a win. That's a win So what you didn't get to the workout? So what you didn't do XYZ that you thought you were gonna do but don't allow that to spiral and don't set these Expectations of you've got to do these things Because then you set yourself up for failure and then when that failure happens and you spiral versus every day trying to get a small win even if it is like I said just going for a walk and I feel like ever since I talking to you guys like from the first time and then last month like I feel like that was Who I was like I was that person like, you know I put myself down beat myself up without it and I have noticed that Ever since talking to you guys like I have started switching my mindset and that like good When I do have a bad day or whatever something throws me off I do try to think and like not be so negative on myself and like even now with this Being getting hurt this month and everything that has been going I've been kind of bit a more mindful of like, okay Well, I did a walk today I did an extra 30 minutes of one Notice that change in myself I want to say like it's a big thank you to you guys and like opening my eyes up and like helping me Switch my mindset great great job.

That's that and that is a win this month even because here's the deal Even if you had the most perfect month this month Eventually, you're going to have rough and hard months. That's how you got to handle it You've got that. This is a hard time. I didn't get to do all the things I wanted to do but it's okay This time I didn't beat myself up over it instead I did this and I did do these things and you know what the next month is going to be a better month and just You got to reframe it and sounds like you actually did a lot better than you think you did on the mental side maybe you didn't hit all these Goals that you might have had on the physical side or the diet side or whatever that but mentally you're already Framing this different and that's the first step of really moving and getting that momentum.

I I only have one Uh, like, you know moving forward recommendation if it's okay So if you can think of the two people in your life that you feel most comfortable doing life with Like just think of two people. You only need one but just think of two And then when you hang up You get on the phone with them and you just tell them Hey, this is let me tell you the things that are hard for me right now. I'm gonna go back to work A couple weeks put the baby in daycare I got hurt i'm kind of struggling And I just need to tell somebody and I need some support and you're the person I thought of That is really hard for somebody that's self that feels very self-sufficient.

I can identify with that But i'm gonna tell you right now. It makes a huge difference Huge difference to have that person, but if you don't let them in They don't even know you know if you got that person I would I would call them today and i'm telling you it makes a huge you could read all the data I don't know if you're a data person. I am when I see the data on that I'm, like why am I not doing this is like the most effective thing I could possibly do Okay Not to mention it'll blow you away by how you make them feel.

Oh, they love it I mean think about you guys you love people if they came to you you'd be like Thank you for coming to me, especially when you're the type of person who doesn't do that Because it's it is rare You'll you'll surprise them and you'll make that person feel loved feel special feel seen And so that in itself has a lot of power, too Okay I will definitely do that you will yes All right, michelle, all right Yeah, thanks for calling in you got this.

You're good to see you again doing good. Yeah Thank you guys. Thanks, hon. All right All right That's the hardest thing. Uh, by the way the things that she mentioned, uh, a lot of people don't talk about that When you look at again, i'm a data guy, right you look at the data on mom's going back to work It is a major it's traumatic. Yes. That's the exact word. It is a major, uh transition Yeah, then there's the guilt of my kid in daycare and how's that going to go and they're going to be around other people and It's very very challenging and there's a lot of moms that like i'm not going to tell anybody This is what we do.

This is what we're supposed to do You just have to do it or i'm just going to get up and make it happen it's like you know when you work with other moms and other family members who've done it before and You could talk with them through it or what it makes a huge difference Well, the hard truth is that we've we've normalized something. That's not normal at all. Mm-hmm. That's not normal It's not normal to to do that to have to do that That's why it's so hard And so yeah, there's it's very very normal to feel that way to go through something like that If you like the show come find us on instagram.

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