Why Losing Fat After 40 Is Harder (And the One Thing That Actually Fixes It) | Mind Pump 2922

August 13, 2026 33m
Summary published by 1% Better, updated September 9, 2026.
Mind Pump Show
Key Takeaway

Today, simplify fat loss by preparing protein-centered whole-food meals before your week gets busy. Cook enough meat, starches, and vegetables for several grab-and-go meals, then eat the protein first at each meal. Pair this with two to three efficient strength sessions built around repeatable basic lifts—not exhausting novelty workouts—and protect a consistent bedtime. The goal after 40 is not to add more stress; it is to build muscle and make recovery-supporting choices easy to repeat.
Episode Overview

Mind Pump explains why fat loss can feel harder for men after 40: accumulated life stress, reduced recovery capacity, movement limitations, and less available time can make old crash-diet or high-intensity approaches backfire. The hosts argue that the durable solution is to build muscle through efficient, consistent strength training while eating high-protein whole foods, meal prepping, and prioritizing sleep.
Main Insights

Your stress load changes the training dose you can recover from

Exercise is a productive stress only when recovery resources are available. The hosts argue that work, family responsibilities, poor sleep, under-eating, and hard training all draw from the same limited “stress bucket,” so a formerly tolerable workout can become excessive after 40.
Build muscle instead of trying to out-diet your lifestyle

Muscle is presented as active tissue that supports calorie expenditure, insulin sensitivity, and a healthier hormone profile. Rather than layering an extreme calorie cut onto an already stressful life, use strength training and adequate nutrition to become more resilient and gradually leaner.
Basic lifts provide the best return on limited time

Repeated practice of foundational movements lets initial nervous-system coordination gains progress toward muscle-building adaptations. The hosts recommend getting stronger at movements such as presses, rows, squats, and deadlifts—or safer variations when needed—rather than constantly changing exercises.
Whole foods and protein simplify appetite management

The dietary rule is to eat only whole foods and make each meal protein-centric, rather than obsessing over calorie or macro tracking. They suggest roughly 1 gram of protein per pound of target body weight, with 40–50 grams of protein per meal as a practical target.
Meal prep turns a good intention into the convenient option

When no whole-food meal is available, busy people are more likely to default to processed or restaurant food. Batch-cook extra portions once or twice weekly—or simply double dinner recipes—so protein-rich meals are ready when time and willpower are low.
Sleep is the highest-leverage recovery intervention

The hosts call sleep the most powerful way to increase resilience to stress, ahead of recovery hacks or supplements. A fixed bedtime and wake time, plus reducing late-night electronics, can make training and nutrition efforts more effective.
Frameworks or Models

Stress Bucket Model

Treat poor sleep, relationship conflict, work demands, under-eating, and exercise as contributors to total stress. 2. Recognize that stress tolerance can shrink as responsibilities and accumulated strain rise. 3. Adjust training volume and intensity so workouts create adaptation rather than exhaustion. 4. Increase recovery capacity—especially through sleep—before adding more training stress.
Whole-Food, Protein-First Meal System

Base meals on minimally processed whole foods. 2. Make protein the center of every meal and eat it first. 3. Aim for about 1 gram of protein per pound of target body weight, distributed across meals. 4. Batch-cook or make extra dinner portions so these meals are available when busy.
Sleep Habit Stacking

Identify the most damaging current sleep behavior, such as late-night screens, work emails, late eating, or excessive fluids before bed. 2. Change only that one behavior until it becomes consistent. 3. Add another sleep-supporting behavior afterward. 4. Maintain consistent bed and wake times to anchor the routine.
Notable Quotes

"Building muscle makes all the difference in the world."

Unidentified Mind Pump host
"Eat only whole foods. That's it."

Unidentified Mind Pump host
Action Items

Suggested exercises inspired by the conversation.
1
Batch-cook your next three days of meals
Tonight, cook double or triple portions of a protein, a carbohydrate source, and vegetables. Portion them into ready-to-eat meals so convenience does not force a processed-food choice.
2
Make every meal protein-first
Choose a whole-food protein source—such as eggs, fish, chicken, beef, Greek yogurt, or cottage cheese—and eat it first. Work toward approximately 40–50 grams of protein per meal, adjusted to your target body weight and individual needs.
3
Repeat a simple strength routine this week
Schedule two or three sessions using a small set of basic movements: a squat pattern, hinge pattern, press, row, and overhead press. Keep the exercises consistent long enough to improve skill and strength; use safer variations such as box squats or trap-bar deadlifts if pain or technique limits you.
4
Set one non-negotiable sleep anchor
Pick a consistent wake time and calculate a realistic bedtime that supports it. One hour before bed, begin a wind-down routine; if screens are the biggest issue, set a hard electronics cutoff and master that habit before adding another sleep change.
Go deeper

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Full Transcript
Read or copy the complete episode transcript.
Men over 40, you may be finding that Men over 40, you may be finding that losing body fat is more difficult than losing body fat is more difficult than losing body fat is more difficult than it used to be. Is it in your it used to be. Is it in your it used to be. Is it in your imagination? It is not. It is more imagination? It is not. It is more imagination? It is not. It is more challenging, challenging, challenging, but there are things that nobody tells but there are things that nobody tells but there are things that nobody tells you about losing fat after 40. We're you about losing fat after 40. We're you about losing fat after 40. We're going to break it down for you. We're going to break it down for you. We're going to break it down for you. We're going to give you the solution. It can going to give you the solution. It can going to give you the solution. It can happen. It will happen. You just got to happen. It will happen. You just got to happen. It will happen. You just got to do what we say. do what we say. do what we say. &gt;&gt; Justin feels attacked. Let's go. &gt;&gt; Justin feels attacked. Let's go. &gt;&gt; Justin feels attacked. Let's go. &gt;&gt; [laughter] &gt;&gt; [laughter] &gt;&gt; [laughter] &gt;&gt; We're all over 40 here. &gt;&gt; We're all over 40 here. &gt;&gt; We're all over 40 here. &gt;&gt; I'm already I'm already looking at my &gt;&gt; I'm already I'm already looking at my &gt;&gt; I'm already I'm already looking at my fuzzies all over me, dude. You guys got fuzzies all over me, dude. You guys got fuzzies all over me, dude. You guys got me all self-conscious. me all self-conscious. me all self-conscious. &gt;&gt; It is First of all, we're all over 40. &gt;&gt; It is First of all, we're all over 40. &gt;&gt; It is First of all, we're all over 40. The vast majority of our clients, uh, The vast majority of our clients, uh, The vast majority of our clients, uh, were in this age group, I would say, were in this age group, I would say, were in this age group, I would say, when we were trainers. when we were trainers. when we were trainers. &gt;&gt; Yeah. &gt;&gt; Yeah. &gt;&gt; Yeah. &gt;&gt; Um, and the truth is, uh, it is more &gt;&gt; Um, and the truth is, uh, it is more &gt;&gt; Um, and the truth is, uh, it is more difficult difficult difficult to, uh, improve your fitness and burn to, uh, improve your fitness and burn to, uh, improve your fitness and burn body fat or lose body fat, uh, after 40. body fat or lose body fat, uh, after 40. body fat or lose body fat, uh, after 40. Uh, here's the big challenge, and this Uh, here's the big challenge, and this Uh, here's the big challenge, and this is what you might be experiencing, is what you might be experiencing, is what you might be experiencing, is that you might have lost weight in is that you might have lost weight in is that you might have lost weight in the past. You might have done it the past. You might have done it the past. You might have done it successfully a few times. successfully a few times. successfully a few times. You're attempting it again, and what you You're attempting it again, and what you You're attempting it again, and what you did before, did before, did before, what used to work, suddenly doesn't what used to work, suddenly doesn't what used to work, suddenly doesn't work. work. work. It's not working. What's going on? It's It's not working. What's going on? It's It's not working. What's going on? It's very frustrating. I had this formula. very frustrating. I had this formula. very frustrating. I had this formula. Uh, I followed the formula, and, uh, my Uh, I followed the formula, and, uh, my Uh, I followed the formula, and, uh, my body doesn't seem to be responding, or I body doesn't seem to be responding, or I body doesn't seem to be responding, or I don't feel as good, or I feel burnt out. don't feel as good, or I feel burnt out. don't feel as good, or I feel burnt out. &gt;&gt; Mhm. &gt;&gt; Mhm. &gt;&gt; Mhm. &gt;&gt; Uh, what's going on? By the way, I do &gt;&gt; Uh, what's going on? By the way, I do &gt;&gt; Uh, what's going on? By the way, I do want to add this, um, want to add this, um, want to add this, um, that the way that we as coaches, okay, that the way that we as coaches, okay, that the way that we as coaches, okay, those of us who coach and train people those of us who coach and train people those of us who coach and train people for a living, for a living, for a living, the way we define if something worked the way we define if something worked the way we define if something worked isn't whether or not you got your to isn't whether or not you got your to isn't whether or not you got your to your goal result. The The way we define your goal result. The The way we define your goal result. The The way we define did it work is if you kept it. Right? If did it work is if you kept it. Right? If did it work is if you kept it. Right? If you got the the result that you were you got the the result that you were you got the the result that you were looking for and you maintained it. So, I looking for and you maintained it. So, I looking for and you maintained it. So, I do want to add that because do want to add that because do want to add that because although [snorts] you may think what although [snorts] you may think what although [snorts] you may think what worked before, I'm going to try that worked before, I'm going to try that worked before, I'm going to try that again cuz it worked before, it actually again cuz it worked before, it actually again cuz it worked before, it actually didn't work before. It worked halfway. didn't work before. It worked halfway. didn't work before. It worked halfway. It got you to lose weight, but then you It got you to lose weight, but then you It got you to lose weight, but then you gain gained it back. So, even if it did gain gained it back. So, even if it did gain gained it back. So, even if it did work like it used to, work like it used to, work like it used to, uh, what would end up happening is what uh, what would end up happening is what uh, what would end up happening is what always happens, which is you end up always happens, which is you end up always happens, which is you end up gaining the weight back. Nonetheless, gaining the weight back. Nonetheless, gaining the weight back. Nonetheless, nonetheless, I want to speak to this. nonetheless, I want to speak to this. nonetheless, I want to speak to this. It feels different. Something doesn't It feels different. Something doesn't It feels different. Something doesn't feel the same. What's going on? feel the same. What's going on? feel the same. What's going on? Uh why is it different? Is it just my Uh why is it different? Is it just my Uh why is it different? Is it just my age age age or am I uh am I losing my mind? What's or am I uh am I losing my mind? What's or am I uh am I losing my mind? What's happening? happening? happening? &gt;&gt; I &gt;&gt; I &gt;&gt; I I actually I actually think this is I actually I actually think this is I actually I actually think this is almost every client that I trained almost every client that I trained almost every client that I trained because because because rarely ever did you get a client that rarely ever did you get a client that rarely ever did you get a client that came to you um came to you um came to you um at their first attempt to get in shape. at their first attempt to get in shape. at their first attempt to get in shape. &gt;&gt; Yeah. &gt;&gt; Yeah. &gt;&gt; Yeah. &gt;&gt; Like that was that was rare. In fact, I &gt;&gt; Like that was that was rare. In fact, I &gt;&gt; Like that was that was rare. In fact, I I can't think of a case like I can't think of a case like I can't think of a case like &gt;&gt; People typically try on their own first. &gt;&gt; People typically try on their own first. &gt;&gt; People typically try on their own first. &gt;&gt; Oh, yeah. I mean, before they and and &gt;&gt; Oh, yeah. I mean, before they and and &gt;&gt; Oh, yeah. I mean, before they and and they've tried several times and and they've tried several times and and they've tried several times and and normally what's happened is exactly normally what's happened is exactly normally what's happened is exactly this. They've gotten a little bit older. this. They've gotten a little bit older. this. They've gotten a little bit older. Um there is there was a season in their Um there is there was a season in their Um there is there was a season in their life uh where they when they were life uh where they when they were life uh where they when they were playing sports playing sports playing sports when they were uh getting ready for that when they were uh getting ready for that when they were uh getting ready for that marathon um or just young when they were marathon um or just young when they were marathon um or just young when they were in their 20s working out uh where a in their 20s working out uh where a in their 20s working out uh where a modality of training or a method uh uh modality of training or a method uh uh modality of training or a method uh uh that they followed or a diet they did uh that they followed or a diet they did uh that they followed or a diet they did uh worked really well for them where they worked really well for them where they worked really well for them where they could get they could get in shape pretty could get they could get in shape pretty could get they could get in shape pretty quick. quick. quick. &gt;&gt; Um It's like their go-to method. &gt;&gt; Um It's like their go-to method. &gt;&gt; Um It's like their go-to method. &gt;&gt; Yeah. And so, they've already attempted &gt;&gt; Yeah. And so, they've already attempted &gt;&gt; Yeah. And so, they've already attempted this and applied this probably once or this and applied this probably once or this and applied this probably once or two or three times already. two or three times already. two or three times already. And it's just not working. And then they And it's just not working. And then they And it's just not working. And then they come to me and they go like, "Hey, come to me and they go like, "Hey, come to me and they go like, "Hey, here's the deal. here's the deal. here's the deal. I I've been in shape before and this is I I've been in shape before and this is I I've been in shape before and this is what's worked for me in the past, but I what's worked for me in the past, but I what's worked for me in the past, but I can't I'm seeing I can't seem to lose can't I'm seeing I can't seem to lose can't I'm seeing I can't seem to lose weight anymore. What's going on with me? weight anymore. What's going on with me? weight anymore. What's going on with me? How do you help?" How do you help?" How do you help?" &gt;&gt; This episode is brought to you by one of &gt;&gt; This episode is brought to you by one of &gt;&gt; This episode is brought to you by one of our sponsors Ketone IQ. So, what is our sponsors Ketone IQ. So, what is our sponsors Ketone IQ. So, what is Ketone IQ? These are exogenous Ketone IQ? These are exogenous Ketone IQ? These are exogenous ketones. Uh that's What's that, right? ketones. Uh that's What's that, right? ketones. Uh that's What's that, right? What is What are exogenous ketones? What is What are exogenous ketones? What is What are exogenous ketones? Well, let me explain. Well, let me explain. Well, let me explain. When you go on a ketogenic diet, this is When you go on a ketogenic diet, this is When you go on a ketogenic diet, this is a zero-carb diet, many people experience a zero-carb diet, many people experience a zero-carb diet, many people experience increased sharpness. They say their increased sharpness. They say their increased sharpness. They say their energy is more stable. They think energy is more stable. They think energy is more stable. They think better. They've got these nice better. They've got these nice better. They've got these nice consistent energy all day long. It's not consistent energy all day long. It's not consistent energy all day long. It's not a stimulant, cuz you get better sleep, a stimulant, cuz you get better sleep, a stimulant, cuz you get better sleep, but you just feel really good and really but you just feel really good and really but you just feel really good and really awake. Now, the challenge with that is awake. Now, the challenge with that is awake. Now, the challenge with that is you have to go on a ketogenic diet. You you have to go on a ketogenic diet. You you have to go on a ketogenic diet. You got to eat zero carbohydrates. That got to eat zero carbohydrates. That got to eat zero carbohydrates. That sucks. It's not great for athletic sucks. It's not great for athletic sucks. It's not great for athletic performance or building muscle. It's performance or building muscle. It's performance or building muscle. It's also not sustainable. Well, enter also not sustainable. Well, enter also not sustainable. Well, enter Ketone-IQ. You can eat a normal diet. Ketone-IQ. You can eat a normal diet. Ketone-IQ. You can eat a normal diet. You can eat your normal carbohydrates, You can eat your normal carbohydrates, You can eat your normal carbohydrates, your rice, your potato, whatever. Stick your rice, your potato, whatever. Stick your rice, your potato, whatever. 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That's it. on over to mindpumpstore.com. That's it. Enjoy the rest of your show. Yeah, I know. Big a big part of this or Yeah, I know. Big a big part of this or a big part of the reason why this isn't a big part of the reason why this isn't a big part of the reason why this isn't working anymore is it's not that you're working anymore is it's not that you're working anymore is it's not that you're older. And yes, age plays a role, but it older. And yes, age plays a role, but it older. And yes, age plays a role, but it plays less of a role plays less of a role plays less of a role than we think. than we think. than we think. We tend we tend to place all of the We tend we tend to place all of the We tend we tend to place all of the blame on our age. And yeah, it is true blame on our age. And yeah, it is true blame on our age. And yeah, it is true that as you get older, that as you get older, that as you get older, your body your body your body your potential your potential your potential like your ultimate potential starts to like your ultimate potential starts to like your ultimate potential starts to decrease in terms of athletic decrease in terms of athletic decrease in terms of athletic performance, fat loss, and that kind of performance, fat loss, and that kind of performance, fat loss, and that kind of stuff. stuff. stuff. But a 40, you know, 5-year-old man has But a 40, you know, 5-year-old man has But a 40, you know, 5-year-old man has got got got pretty high potential. pretty high potential. pretty high potential. &gt;&gt; Yeah. &gt;&gt; Yeah. &gt;&gt; Yeah. &gt;&gt; Uh even when he compares himself to when &gt;&gt; Uh even when he compares himself to when &gt;&gt; Uh even when he compares himself to when he was 35 or 25. Age by itself doesn't he was 35 or 25. Age by itself doesn't he was 35 or 25. Age by itself doesn't start to play a major role until once start to play a major role until once start to play a major role until once you start to get your 50s and 60s, then you start to get your 50s and 60s, then you start to get your 50s and 60s, then it starts to play a much bigger role. it starts to play a much bigger role. it starts to play a much bigger role. So, what the heck's going on then? So, what the heck's going on then? So, what the heck's going on then? &gt;&gt; It's your behavioral patterns, man. I &gt;&gt; It's your behavioral patterns, man. I &gt;&gt; It's your behavioral patterns, man. I mean, your whole lifestyle's different mean, your whole lifestyle's different mean, your whole lifestyle's different at this point and uh at this point and uh at this point and uh &gt;&gt; I think it's like &gt;&gt; I think it's like &gt;&gt; I think it's like I mean, you fondly look back at like I mean, you fondly look back at like I mean, you fondly look back at like when you got in shape and that um you when you got in shape and that um you when you got in shape and that um you know, you just applied this one method know, you just applied this one method know, you just applied this one method that was like this intense form of that was like this intense form of that was like this intense form of training and uh you know, sleep was, you training and uh you know, sleep was, you training and uh you know, sleep was, you know, okay, but like you could pretty know, okay, but like you could pretty know, okay, but like you could pretty much rebound pretty easy and like I much rebound pretty easy and like I much rebound pretty easy and like I mean, the the the real difference for me mean, the the the real difference for me mean, the the the real difference for me that I've seen now I can actually that I've seen now I can actually that I've seen now I can actually relate. Like before I was like my relate. Like before I was like my relate. Like before I was like my clients would come in and they'd say clients would come in and they'd say clients would come in and they'd say these things and you'd kind of roll your these things and you'd kind of roll your these things and you'd kind of roll your eyes and be like, "Ah, you know, you're eyes and be like, "Ah, you know, you're eyes and be like, "Ah, you know, you're just not sticking with it or consistent just not sticking with it or consistent just not sticking with it or consistent enough or whatever it is." Uh but really enough or whatever it is." Uh but really enough or whatever it is." Uh but really it's like at this point now, you it's like at this point now, you it's like at this point now, you understand that it's you have to be a understand that it's you have to be a understand that it's you have to be a lot more intentional. You have these lot more intentional. You have these lot more intentional. You have these like smaller windows. You have uh more like smaller windows. You have uh more like smaller windows. You have uh more more stress that accumulates. Uh the more stress that accumulates. Uh the more stress that accumulates. Uh the recovery process a little bit more recovery process a little bit more recovery process a little bit more challenging to really like, you know, challenging to really like, you know, challenging to really like, you know, implement that. And there's a lot more implement that. And there's a lot more implement that. And there's a lot more kind of factors that you got to consider kind of factors that you got to consider kind of factors that you got to consider like more intensively. like more intensively. like more intensively. &gt;&gt; You you hit the the big one that I think &gt;&gt; You you hit the the big one that I think &gt;&gt; You you hit the the big one that I think that age plays a big role is just the that age plays a big role is just the that age plays a big role is just the accumulation of of stress. accumulation of of stress. accumulation of of stress. &gt;&gt; That's it. &gt;&gt; That's it. &gt;&gt; That's it. &gt;&gt; And &gt;&gt; And &gt;&gt; And we talk you on the podcast we talk a lot we talk you on the podcast we talk a lot we talk you on the podcast we talk a lot about that in the context of like a fat about that in the context of like a fat about that in the context of like a fat loss journey and exercise programming loss journey and exercise programming loss journey and exercise programming and diet and sleep in the context of a and diet and sleep in the context of a and diet and sleep in the context of a uh uh like it say like a a 3-month uh uh like it say like a a 3-month uh uh like it say like a a 3-month window of a training trying to get in window of a training trying to get in window of a training trying to get in shape. shape. shape. &gt;&gt; Yeah. &gt;&gt; Yeah. &gt;&gt; Yeah. &gt;&gt; But I think the the part that like we &gt;&gt; But I think the the part that like we &gt;&gt; But I think the the part that like we don't consider a lot too is like that don't consider a lot too is like that don't consider a lot too is like that there is that, right? Like if uh if I there is that, right? Like if uh if I there is that, right? Like if uh if I have a stress bucket and uh last night I have a stress bucket and uh last night I have a stress bucket and uh last night I didn't get very good sleep, I filled a didn't get very good sleep, I filled a didn't get very good sleep, I filled a lot of that bucket up. And if I got in lot of that bucket up. And if I got in lot of that bucket up. And if I got in an argument with my wife before I would an argument with my wife before I would an argument with my wife before I would work, I just add a little bit more to work, I just add a little bit more to work, I just add a little bit more to that on top of that. And then I also am that on top of that. And then I also am that on top of that. And then I also am underfed because I've just didn't have underfed because I've just didn't have underfed because I've just didn't have time to make any of my meals. So, now time to make any of my meals. So, now time to make any of my meals. So, now I'm getting you higher. And then I go to I'm getting you higher. And then I go to I'm getting you higher. And then I go to the gym and I just hammer myself. And the gym and I just hammer myself. And the gym and I just hammer myself. And then now now I'm over so there's that then now now I'm over so there's that then now now I'm over so there's that accumulation of stress in the the accumulation of stress in the the accumulation of stress in the the immediate. And then there's the immediate. And then there's the immediate. And then there's the accumulation of stress over accumulation of stress over accumulation of stress over &gt;&gt; Yeah, that's right. &gt;&gt; Yeah, that's right. &gt;&gt; Yeah, that's right. &gt;&gt; years and decades that that's what I &gt;&gt; years and decades that that's what I &gt;&gt; years and decades that that's what I think is the real differentiating thing think is the real differentiating thing think is the real differentiating thing between 40 years old and 20 years old. between 40 years old and 20 years old. between 40 years old and 20 years old. At 20 years old, we tend to be able to At 20 years old, we tend to be able to At 20 years old, we tend to be able to almost be able to dump that bucket out almost be able to dump that bucket out almost be able to dump that bucket out and start over so much faster. and start over so much faster. and start over so much faster. &gt;&gt; Yep. &gt;&gt; Yep. &gt;&gt; Yep. &gt;&gt; And and because you've only done it so &gt;&gt; And and because you've only done it so &gt;&gt; And and because you've only done it so many times cuz you're only 20 years old, many times cuz you're only 20 years old, many times cuz you're only 20 years old, uh you maybe it's not as bad. Whereas uh you maybe it's not as bad. Whereas uh you maybe it's not as bad. Whereas when you've had these behaviors to your when you've had these behaviors to your when you've had these behaviors to your point for decades of point for decades of point for decades of &gt;&gt; It builds. &gt;&gt; It builds. &gt;&gt; It builds. &gt;&gt; burning the candle at both ends. Yes, it &gt;&gt; burning the candle at both ends. Yes, it &gt;&gt; burning the candle at both ends. Yes, it builds or another way to say that stress builds or another way to say that stress builds or another way to say that stress bucket shrinks. bucket shrinks. bucket shrinks. &gt;&gt; Yeah. &gt;&gt; Yeah. &gt;&gt; Yeah. &gt;&gt; Right? Like maybe when you were younger &gt;&gt; Right? Like maybe when you were younger &gt;&gt; Right? Like maybe when you were younger &gt;&gt; You can't tolerate quite as much stress. &gt;&gt; You can't tolerate quite as much stress. &gt;&gt; You can't tolerate quite as much stress. &gt;&gt; Exactly. Your your your stress bucket &gt;&gt; Exactly. Your your your stress bucket &gt;&gt; Exactly. Your your your stress bucket was bigger, you dumped it out faster. was bigger, you dumped it out faster. was bigger, you dumped it out faster. Where now that stress bucket seems to Where now that stress bucket seems to Where now that stress bucket seems to have shrunk in a sense and your have shrunk in a sense and your have shrunk in a sense and your tolerance for all those things in in in tolerance for all those things in in in tolerance for all those things in in in in addition to bigger life stresses on in addition to bigger life stresses on in addition to bigger life stresses on top of that. top of that. top of that. &gt;&gt; well see here okay, to put it uh &gt;&gt; well see here okay, to put it uh &gt;&gt; well see here okay, to put it uh plainly, right? Um the reason why plainly, right? Um the reason why plainly, right? Um the reason why exercise triggers changes in your body exercise triggers changes in your body exercise triggers changes in your body the reason why you get stronger or you the reason why you get stronger or you the reason why you get stronger or you build more stamina build more stamina build more stamina is because exercise is a stress. It's is because exercise is a stress. It's is because exercise is a stress. It's actually a stress. In fact, if we actually a stress. In fact, if we actually a stress. In fact, if we if you were to examine you if you were to examine you if you were to examine you um and take blood tests and hook you up um and take blood tests and hook you up um and take blood tests and hook you up to to to machines and see what's happening during machines and see what's happening during machines and see what's happening during exercise, uh all all the machines would exercise, uh all all the machines would exercise, uh all all the machines would register elevated stress. You'd see register elevated stress. You'd see register elevated stress. You'd see elevated stress hormones. You'd see elevated stress hormones. You'd see elevated stress hormones. You'd see inflammatory markers go up. In fact, if inflammatory markers go up. In fact, if inflammatory markers go up. In fact, if we just looked at that, we would never we just looked at that, we would never we just looked at that, we would never have anybody exercise cuz we'd be like, have anybody exercise cuz we'd be like, have anybody exercise cuz we'd be like, "This is terrible for you." But "This is terrible for you." But "This is terrible for you." But obviously it's not. The reason why it's obviously it's not. The reason why it's obviously it's not. The reason why it's not is cuz your body, if you do it right not is cuz your body, if you do it right not is cuz your body, if you do it right that stress triggers uh a cascade of uh that stress triggers uh a cascade of uh that stress triggers uh a cascade of uh of things that happens in the body of things that happens in the body of things that happens in the body which starts recovery and then moves which starts recovery and then moves which starts recovery and then moves into adaptation. And the reason why your into adaptation. And the reason why your into adaptation. And the reason why your body adapts is it's trying to become body adapts is it's trying to become body adapts is it's trying to become more resilient to that stress. So, if I more resilient to that stress. So, if I more resilient to that stress. So, if I lift heavy things, the way that my body lift heavy things, the way that my body lift heavy things, the way that my body becomes more resilient to lifting heavy becomes more resilient to lifting heavy becomes more resilient to lifting heavy things is it becomes stronger. Okay? If things is it becomes stronger. Okay? If things is it becomes stronger. Okay? If I challenge my stamina, the way that my I challenge my stamina, the way that my I challenge my stamina, the way that my body becomes more resilient is it body becomes more resilient is it body becomes more resilient is it increases my capacity uh so I have more increases my capacity uh so I have more increases my capacity uh so I have more uh stamina. So, it is a stress, but what uh stamina. So, it is a stress, but what uh stamina. So, it is a stress, but what we don't realize So, a lot of us don't we don't realize So, a lot of us don't we don't realize So, a lot of us don't realize exercise is stress. It is. realize exercise is stress. It is. realize exercise is stress. It is. &gt;&gt; Mhm. &gt;&gt; Mhm. &gt;&gt; Mhm. &gt;&gt; We also don't realize that uh lots of &gt;&gt; We also don't realize that uh lots of &gt;&gt; We also don't realize that uh lots of things are a stress. Uh things are a stress. Uh things are a stress. Uh you're you're in your 40s now. You you're you're in your 40s now. You you're you're in your 40s now. You probably have bills. probably have bills. probably have bills. You probably have a mortgage or rent and You probably have a mortgage or rent and You probably have a mortgage or rent and kids to take care of. When you were 25, kids to take care of. When you were 25, kids to take care of. When you were 25, you didn't have any of those things. And you didn't have any of those things. And you didn't have any of those things. And although now you're used to it, so if although now you're used to it, so if although now you're used to it, so if you ask the typical you ask the typical you ask the typical 40-something-year-old about their 40-something-year-old about their 40-something-year-old about their stress, unless something big's going on, stress, unless something big's going on, stress, unless something big's going on, they're like, "I'm fine." But the they're like, "I'm fine." But the they're like, "I'm fine." But the reality is you you're there's a lot of reality is you you're there's a lot of reality is you you're there's a lot of things on your plate. And by the way, things on your plate. And by the way, things on your plate. And by the way, you can see this in the data. When you you can see this in the data. When you you can see this in the data. When you look at look at look at uh how much men earn, uh how much men earn, uh how much men earn, when [snorts] men become married and when [snorts] men become married and when [snorts] men become married and have children, their earning goes have children, their earning goes have children, their earning goes through the roof. Is it because all of a through the roof. Is it because all of a through the roof. Is it because all of a sudden they become smarter and more sudden they become smarter and more sudden they become smarter and more capable? No, they got more things to capable? No, they got more things to capable? No, they got more things to take care of and more things to worry take care of and more things to worry take care of and more things to worry about. And so you have in your 40s more about. And so you have in your 40s more about. And so you have in your 40s more stress on you, more worries, more stress on you, more worries, more stress on you, more worries, more responsibilities, responsibilities, responsibilities, and your body has a limited capacity to and your body has a limited capacity to and your body has a limited capacity to recover from and adapt to stress. So, recover from and adapt to stress. So, recover from and adapt to stress. So, when you have all these other things when you have all these other things when you have all these other things happening, and then you throw exercise happening, and then you throw exercise happening, and then you throw exercise on top of it, you better be judicious on top of it, you better be judicious on top of it, you better be judicious and precise and precise and precise &gt;&gt; Right. &gt;&gt; Right. &gt;&gt; Right. &gt;&gt; with how you apply your workout &gt;&gt; with how you apply your workout &gt;&gt; with how you apply your workout programming and the kind of workout programming and the kind of workout programming and the kind of workout program you apply. Now, when you're 25, program you apply. Now, when you're 25, program you apply. Now, when you're 25, you could have the worst you could have you could have the worst you could have you could have the worst you could have programming that it does excessive with programming that it does excessive with programming that it does excessive with stress. But because you don't have other stress. But because you don't have other stress. But because you don't have other things in your life and other things in your life and other things in your life and other responsibilities, and you can sleep in responsibilities, and you can sleep in responsibilities, and you can sleep in on the weekends, and you can hang out on the weekends, and you can hang out on the weekends, and you can hang out with your buddies, and you don't need to with your buddies, and you don't need to with your buddies, and you don't need to take care of your kids, you really don't take care of your kids, you really don't take care of your kids, you really don't have a mortgage, you're you're you're have a mortgage, you're you're you're have a mortgage, you're you're you're going to school right now, you got maybe going to school right now, you got maybe going to school right now, you got maybe a part-time job, like it's not a big a part-time job, like it's not a big a part-time job, like it's not a big deal. You can handle it. deal. You can handle it. deal. You can handle it. &gt;&gt; You can recover from bad programming. &gt;&gt; You can recover from bad programming. &gt;&gt; You can recover from bad programming. &gt;&gt; You In fact, you get in shape in spite &gt;&gt; You In fact, you get in shape in spite &gt;&gt; You In fact, you get in shape in spite of your crappy workout program. But now of your crappy workout program. But now of your crappy workout program. But now you apply that same crappy methodology you apply that same crappy methodology you apply that same crappy methodology on yourself in your 40s with all this on yourself in your 40s with all this on yourself in your 40s with all this other stuff that's going on, and you're other stuff that's going on, and you're other stuff that's going on, and you're like, why am I burnt? like, why am I burnt? like, why am I burnt? &gt;&gt; Mhm. &gt;&gt; Mhm. &gt;&gt; Mhm. &gt;&gt; Why am I not responding? Why do I feel &gt;&gt; Why am I not responding? Why do I feel &gt;&gt; Why am I not responding? Why do I feel tired? Uh and why is my body not losing tired? Uh and why is my body not losing tired? Uh and why is my body not losing body fat? One of the reason why your body fat? One of the reason why your body fat? One of the reason why your body's not losing body fat is too much body's not losing body fat is too much body's not losing body fat is too much stress on your body tells your body to stress on your body tells your body to stress on your body tells your body to hold on to body fat. Now, why would it hold on to body fat. Now, why would it hold on to body fat. Now, why would it want to hold on to body fat? Body fat is want to hold on to body fat? Body fat is want to hold on to body fat? Body fat is uh insurance against famine. One of the uh insurance against famine. One of the uh insurance against famine. One of the major stressors of uh of all of humanity major stressors of uh of all of humanity major stressors of uh of all of humanity of for most of the time. Not now, right? of for most of the time. Not now, right? of for most of the time. Not now, right? Now we live in modern societies. Not an Now we live in modern societies. Not an Now we live in modern societies. Not an issue. But our bodies have already are issue. But our bodies have already are issue. But our bodies have already are they're designed this way. When you get they're designed this way. When you get they're designed this way. When you get stressed, it tries to hold on to body stressed, it tries to hold on to body stressed, it tries to hold on to body fat. It's no different than it's like fat. It's no different than it's like fat. It's no different than it's like your bank account. When things get your bank account. When things get your bank account. When things get stressful in the world, you're not sure stressful in the world, you're not sure stressful in the world, you're not sure if you're going to lose your job, uh if you're going to lose your job, uh if you're going to lose your job, uh maybe you you know, they're cutting maybe you you know, they're cutting maybe you you know, they're cutting back. You're like, "Honey, we got to cut back. You're like, "Honey, we got to cut back. You're like, "Honey, we got to cut back on our expenses and we got to save back on our expenses and we got to save back on our expenses and we got to save this money just in case." That's what this money just in case." That's what this money just in case." That's what your body does with body fat. So, the your body does with body fat. So, the your body does with body fat. So, the one of the main uh reasons why this is one of the main uh reasons why this is one of the main uh reasons why this is so much more challenging for men has so much more challenging for men has so much more challenging for men has nothing to do with somehow the aging nothing to do with somehow the aging nothing to do with somehow the aging process is changing your body has much process is changing your body has much process is changing your body has much more to do with the fact that you've more to do with the fact that you've more to do with the fact that you've just got more stuff that you're dealing just got more stuff that you're dealing just got more stuff that you're dealing with and if you don't have proper with and if you don't have proper with and if you don't have proper precise workout programming, the stress precise workout programming, the stress precise workout programming, the stress you're applying is either wasted or too you're applying is either wasted or too you're applying is either wasted or too much and your body won't respond. much and your body won't respond. much and your body won't respond. &gt;&gt; I mean, I would add to that uh &gt;&gt; I mean, I would add to that uh &gt;&gt; I mean, I would add to that uh it becomes even more challenging it becomes even more challenging it becomes even more challenging sometimes sometimes sometimes when people don't realize all the things when people don't realize all the things when people don't realize all the things that you just like a lot you said like, that you just like a lot you said like, that you just like a lot you said like, you know, people that are like, "Why am you know, people that are like, "Why am you know, people that are like, "Why am I so tired? Why is this? Why?" Sometimes I so tired? Why is this? Why?" Sometimes I so tired? Why is this? Why?" Sometimes and I see this a lot where our bodies, and I see this a lot where our bodies, and I see this a lot where our bodies, they're so resilient and they they do they're so resilient and they they do they're so resilient and they they do such a good job of adapting. People such a good job of adapting. People such a good job of adapting. People adapt to all that and they survive and adapt to all that and they survive and adapt to all that and they survive and they think they're okay and normal. they think they're okay and normal. they think they're okay and normal. &gt;&gt; their normal. &gt;&gt; their normal. &gt;&gt; their normal. &gt;&gt; Yeah. And so they think I I can't tell &gt;&gt; Yeah. And so they think I I can't tell &gt;&gt; Yeah. And so they think I I can't tell you how many conversations I've had with you how many conversations I've had with you how many conversations I've had with somebody who's struggling with uh somebody who's struggling with uh somebody who's struggling with uh body composition change and they feel body composition change and they feel body composition change and they feel like they're doing a lot of the right like they're doing a lot of the right like they're doing a lot of the right things. They're like, "I'm doing this. things. They're like, "I'm doing this. things. They're like, "I'm doing this. I'm doing that and my body isn't I'm doing that and my body isn't I'm doing that and my body isn't change." And I'm asking the questions change." And I'm asking the questions change." And I'm asking the questions like, "Well, how's your sleep and how's like, "Well, how's your sleep and how's like, "Well, how's your sleep and how's your stress?" And I'm fine. your stress?" And I'm fine. your stress?" And I'm fine. &gt;&gt; I'm fine. &gt;&gt; I'm fine. &gt;&gt; I'm fine. &gt;&gt; Yeah. &gt;&gt; Yeah. &gt;&gt; Yeah. &gt;&gt; And and you and they think they're okay &gt;&gt; And and you and they think they're okay &gt;&gt; And and you and they think they're okay and they think their energy is okay and and they think their energy is okay and and they think their energy is okay and what they don't realize is over the what they don't realize is over the what they don't realize is over the course of decades it's just a adapted course of decades it's just a adapted course of decades it's just a adapted lower lower lower and they think they're lower lower lower and they think they're lower lower lower and they think they're fine because they don't know what good fine because they don't know what good fine because they don't know what good feels like. feels like. feels like. &gt;&gt; a great example of this. So I have a &gt;&gt; a great example of this. So I have a &gt;&gt; a great example of this. So I have a buddy of mine. Uh he does um God, what buddy of mine. Uh he does um God, what buddy of mine. Uh he does um God, what does he do? He's an electrician. So he's does he do? He's an electrician. So he's does he do? He's an electrician. So he's a blue collar worker. a blue collar worker. a blue collar worker. He's got four kids. Great guy. Great He's got four kids. Great guy. Great He's got four kids. Great guy. Great guy. guy. guy. Um Um Um otherwise healthy and he wants to start otherwise healthy and he wants to start otherwise healthy and he wants to start working out. He wants to start working working out. He wants to start working working out. He wants to start working out. Guess what time he has to work out out. Guess what time he has to work out out. Guess what time he has to work out in the morning? 4:30. in the morning? 4:30. in the morning? 4:30. Because he goes to work, he's got to Because he goes to work, he's got to Because he goes to work, he's got to drive to work, he's got these jobs and drive to work, he's got these jobs and drive to work, he's got these jobs and then he gets off at two or three o'clock then he gets off at two or three o'clock then he gets off at two or three o'clock but then he's going to be, you know, but then he's going to be, you know, but then he's going to be, you know, with his kids and his wife and have with his kids and his wife and have with his kids and his wife and have dinner and then go into bed. He's got a dinner and then go into bed. He's got a dinner and then go into bed. He's got a little one. Sometimes, you know, and his little one. Sometimes, you know, and his little one. Sometimes, you know, and his wife mainly handles it but look, if wife mainly handles it but look, if wife mainly handles it but look, if you're a man, your wife gets up with the you're a man, your wife gets up with the you're a man, your wife gets up with the kid, like your sleep's also getting kid, like your sleep's also getting kid, like your sleep's also getting broken even though she's kind of broken even though she's kind of broken even though she's kind of handling it. Uh and that's in his case. handling it. Uh and that's in his case. handling it. Uh and that's in his case. And so he's coming to me, he's like, "Oh And so he's coming to me, he's like, "Oh And so he's coming to me, he's like, "Oh yeah, I can work out uh you know, four yeah, I can work out uh you know, four yeah, I can work out uh you know, four days a week." I'm like, "Oh cool, what days a week." I'm like, "Oh cool, what days a week." I'm like, "Oh cool, what time?" "4:30." I'm like, "Well, what time?" "4:30." I'm like, "Well, what time?" "4:30." I'm like, "Well, what time you going to bed?" You better be time you going to bed?" You better be time you going to bed?" You better be going to bed at 8:30 at night. He's going to bed at 8:30 at night. He's going to bed at 8:30 at night. He's like, "Well, I got to go to bed at 10:00 like, "Well, I got to go to bed at 10:00 like, "Well, I got to go to bed at 10:00 because I'm doing Like listen, that's because I'm doing Like listen, that's because I'm doing Like listen, that's not going to work, dude." And so he's not going to work, dude." And so he's not going to work, dude." And so he's trying to apply his old methods and he's trying to apply his old methods and he's trying to apply his old methods and he's coming to me, he's like, "Why am I so coming to me, he's like, "Why am I so coming to me, he's like, "Why am I so tired?" I'm like, "Dude, you're tired?" I'm like, "Dude, you're tired?" I'm like, "Dude, you're That's too much for you right now. It That's too much for you right now. It That's too much for you right now. It needs to be the right amount of stress needs to be the right amount of stress needs to be the right amount of stress uh considering what's going on in your uh considering what's going on in your uh considering what's going on in your life and we have a general idea what life and we have a general idea what life and we have a general idea what this looks like for the average 40 uh this looks like for the average 40 uh this looks like for the average 40 uh something year old man. There's also something year old man. There's also something year old man. There's also accumulated accumulated accumulated issues with when you're with your issues with when you're with your issues with when you're with your movement. Okay, these are called movement. Okay, these are called movement. Okay, these are called movement pattern issues movement pattern issues movement pattern issues and a 45-year-old man has a higher and a 45-year-old man has a higher and a 45-year-old man has a higher likelihood of poor recruitment patterns likelihood of poor recruitment patterns likelihood of poor recruitment patterns and potential pain than a 25-year-old and potential pain than a 25-year-old and potential pain than a 25-year-old just because he's been moving just because he's been moving just because he's been moving uh on Earth for more uh on Earth for more uh on Earth for more &gt;&gt; or or not moving or lack of movement. &gt;&gt; or or not moving or lack of movement. &gt;&gt; or or not moving or lack of movement. &gt;&gt; Or say or not moving. Great example of &gt;&gt; Or say or not moving. Great example of &gt;&gt; Or say or not moving. Great example of this is your your engineer or somebody this is your your engineer or somebody this is your your engineer or somebody who's been sitting at a computer desk who's been sitting at a computer desk who's been sitting at a computer desk for 20 plus years. for 20 plus years. for 20 plus years. &gt;&gt; locked in positions. &gt;&gt; locked in positions. &gt;&gt; locked in positions. &gt;&gt; Yeah, total &gt;&gt; Yeah, total &gt;&gt; Yeah, total &gt;&gt; And so you sometimes hear is, "Well, I &gt;&gt; And so you sometimes hear is, "Well, I &gt;&gt; And so you sometimes hear is, "Well, I work out but my shoulder hurts." work out but my shoulder hurts." work out but my shoulder hurts." &gt;&gt; Yeah. &gt;&gt; Yeah. &gt;&gt; Yeah. &gt;&gt; Or I squat and I can't hurt cuz my I &gt;&gt; Or I squat and I can't hurt cuz my I &gt;&gt; Or I squat and I can't hurt cuz my I can't squat cuz it bothers my knee or my can't squat cuz it bothers my knee or my can't squat cuz it bothers my knee or my hip hurts. And that's because your you hip hurts. And that's because your you hip hurts. And that's because your you have this kind of accumulated movement have this kind of accumulated movement have this kind of accumulated movement pattern issues either from sitting all pattern issues either from sitting all pattern issues either from sitting all day or from doing the same thing all day day or from doing the same thing all day day or from doing the same thing all day or whatever that you might not have had or whatever that you might not have had or whatever that you might not have had in your in your 20s when in your 20s in your in your 20s when in your 20s in your in your 20s when in your 20s you're kind of coming out of your teens you're kind of coming out of your teens you're kind of coming out of your teens when you're playing sports and moving when you're playing sports and moving when you're playing sports and moving all the time. And so you got to consider all the time. And so you got to consider all the time. And so you got to consider that as well. And then finally, here's a that as well. And then finally, here's a that as well. And then finally, here's a big one that you need to consider. Big big one that you need to consider. Big big one that you need to consider. Big one. one. one. Time. Time. Time. You don't got all the time in the world You don't got all the time in the world You don't got all the time in the world to work out. to work out. to work out. You know, I see guys in their 20s go to You know, I see guys in their 20s go to You know, I see guys in their 20s go to the gym and it's usually, you know, the gym and it's usually, you know, the gym and it's usually, you know, midday or after school and they're in midday or after school and they're in midday or after school and they're in there for like 2 and 1/2 hours. Now it's there for like 2 and 1/2 hours. Now it's there for like 2 and 1/2 hours. Now it's cuz they're not cuz they're not working cuz they're not cuz they're not working cuz they're not cuz they're not working out for 2 and 1/2 hours. They're hanging out for 2 and 1/2 hours. They're hanging out for 2 and 1/2 hours. They're hanging out. They're working out and they're out. They're working out and they're out. They're working out and they're hanging out. 40-something year old dude hanging out. 40-something year old dude hanging out. 40-something year old dude doesn't got 2 hours to go spend in the doesn't got 2 hours to go spend in the doesn't got 2 hours to go spend in the gym. gym. gym. He's got a family, he's got life, he's He's got a family, he's got life, he's He's got a family, he's got life, he's got work. So the time that I do spend got work. So the time that I do spend got work. So the time that I do spend working out, it needs to be really working out, it needs to be really working out, it needs to be really effective and I don't have a lot that I effective and I don't have a lot that I effective and I don't have a lot that I can sacrifice. can sacrifice. can sacrifice. &gt;&gt; Efficiency is everything. &gt;&gt; Efficiency is everything. &gt;&gt; Efficiency is everything. &gt;&gt; So efficiency is very, very important. &gt;&gt; So efficiency is very, very important. &gt;&gt; So efficiency is very, very important. Now here's the one thing that makes the Now here's the one thing that makes the Now here's the one thing that makes the big difference. big difference. big difference. And we're going to get to kind of what And we're going to get to kind of what And we're going to get to kind of what this looks like, but here's the one this looks like, but here's the one this looks like, but here's the one thing. Building muscle makes all the thing. Building muscle makes all the thing. Building muscle makes all the difference in the world. difference in the world. difference in the world. So when you build muscle, you're So when you build muscle, you're So when you build muscle, you're leveraging this active tissue in a way leveraging this active tissue in a way leveraging this active tissue in a way to burn more calories for you, to to burn more calories for you, to to burn more calories for you, to improve your hormone profile. So improve your hormone profile. So improve your hormone profile. So building muscle's great for men for building muscle's great for men for building muscle's great for men for testosterone, it's great for growth testosterone, it's great for growth testosterone, it's great for growth hormone, it's great for insulin hormone, it's great for insulin hormone, it's great for insulin sensitivity. And here's the good news sensitivity. And here's the good news sensitivity. And here's the good news with building muscle. You don't need to with building muscle. You don't need to with building muscle. You don't need to spend a lot of time in the gym. The data spend a lot of time in the gym. The data spend a lot of time in the gym. The data supports this. You don't need to do a supports this. You don't need to do a supports this. You don't need to do a lot of crazy workouts to build strength. lot of crazy workouts to build strength. lot of crazy workouts to build strength. Now building endurance and stamina takes Now building endurance and stamina takes Now building endurance and stamina takes a lot more time. But here's the deal. If a lot more time. But here's the deal. If a lot more time. But here's the deal. If you're listening to this, you're like, you're listening to this, you're like, you're listening to this, you're like, "Look, I just want to get in shape and "Look, I just want to get in shape and "Look, I just want to get in shape and look better look better look better and I don't have a lot of time." You and I don't have a lot of time." You and I don't have a lot of time." You don't need a lot of time. You actually don't need a lot of time. You actually don't need a lot of time. You actually don't need a lot of time to build muscle don't need a lot of time to build muscle don't need a lot of time to build muscle if you approach it the right way. if you approach it the right way. if you approach it the right way. &gt;&gt; It It also lends itself really well to a &gt;&gt; It It also lends itself really well to a &gt;&gt; It It also lends itself really well to a calorie maintenance to surplus type of calorie maintenance to surplus type of calorie maintenance to surplus type of diet, too, which also lends itself well diet, too, which also lends itself well diet, too, which also lends itself well to lowering or reducing stress. Putting to lowering or reducing stress. Putting to lowering or reducing stress. Putting somebody who has got all kinds of somebody who has got all kinds of somebody who has got all kinds of stress, has all this stuff going on in stress, has all this stuff going on in stress, has all this stuff going on in their life, into an extreme diet to cut, their life, into an extreme diet to cut, their life, into an extreme diet to cut, to lose, uh also just adds uh to lose, uh also just adds uh to lose, uh also just adds uh exponentially more exponentially more exponentially more &gt;&gt; Build into it. Yeah. Build into a &gt;&gt; Build into it. Yeah. Build into a &gt;&gt; Build into it. Yeah. Build into a fat-burning machine and stop trying fat-burning machine and stop trying fat-burning machine and stop trying &gt;&gt; Much better strategy &gt;&gt; Much better strategy &gt;&gt; Much better strategy for this person when it comes to for this person when it comes to for this person when it comes to hormones, sleep, all other things like hormones, sleep, all other things like hormones, sleep, all other things like yeah, energy. yeah, energy. yeah, energy. &gt;&gt; I'm just going to communicate &gt;&gt; I'm just going to communicate &gt;&gt; I'm just going to communicate this. listening right now and you've this. listening right now and you've this. listening right now and you've tried this, and you're like, "Man, I I tried this, and you're like, "Man, I I tried this, and you're like, "Man, I I don't have the energy don't have the energy don't have the energy to do these workouts and work and do all to do these workouts and work and do all to do these workouts and work and do all this other stuff." If you do this this other stuff." If you do this this other stuff." If you do this properly, if you follow workout properly, if you follow workout properly, if you follow workout programming that's designed for someone programming that's designed for someone programming that's designed for someone like you, uh it won't take energy away. like you, uh it won't take energy away. like you, uh it won't take energy away. It'll add. It'll add. It'll add. &gt;&gt; Should add. &gt;&gt; Should add. &gt;&gt; Should add. &gt;&gt; Yes. What you'll find is you have more &gt;&gt; Yes. What you'll find is you have more &gt;&gt; Yes. What you'll find is you have more energy for work, more energy for your energy for work, more energy for your energy for work, more energy for your family. You're going to feel better day family. You're going to feel better day family. You're going to feel better day one, not, you know, 3 months later. one, not, you know, 3 months later. one, not, you know, 3 months later. You'll actually feel better. You'll actually feel better. You'll actually feel better. &gt;&gt; That that in itself is such a new &gt;&gt; That that in itself is such a new &gt;&gt; That that in itself is such a new mentality for people to address their mentality for people to address their mentality for people to address their workout and fitness in general of like workout and fitness in general of like workout and fitness in general of like something that's going to actually like something that's going to actually like something that's going to actually like increase their energy when they leave. increase their energy when they leave. increase their energy when they leave. &gt;&gt; That's right. So, here's number one, &gt;&gt; That's right. So, here's number one, &gt;&gt; That's right. So, here's number one, okay? Get strong at basic lifts. Okay? okay? Get strong at basic lifts. Okay? okay? Get strong at basic lifts. Okay? Basic lifts, and practice them often. Basic lifts, and practice them often. Basic lifts, and practice them often. One of the mistakes people make when One of the mistakes people make when One of the mistakes people make when they work out is they think they need to they work out is they think they need to they work out is they think they need to do different stuff all the time. This do different stuff all the time. This do different stuff all the time. This actually takes away from your body's actually takes away from your body's actually takes away from your body's ability to adapt in ways that build ability to adapt in ways that build ability to adapt in ways that build muscle. There's muscle. There's muscle. There's uh there's an adaptation process that uh there's an adaptation process that uh there's an adaptation process that happens with strength training. Some of happens with strength training. Some of happens with strength training. Some of it and there's a lot of crossover. it and there's a lot of crossover. it and there's a lot of crossover. So, it's not like it just goes from one So, it's not like it just goes from one So, it's not like it just goes from one to the other. A lot of it is kind of to the other. A lot of it is kind of to the other. A lot of it is kind of muddy, but this what it looks like. muddy, but this what it looks like. muddy, but this what it looks like. Initially, when you first start an Initially, when you first start an Initially, when you first start an exercise, the initial adaptations are exercise, the initial adaptations are exercise, the initial adaptations are all central nervous system. Okay? So, all central nervous system. Okay? So, all central nervous system. Okay? So, when I first I'm getting back into the when I first I'm getting back into the when I first I'm getting back into the gym, I'm practicing an overhead press, gym, I'm practicing an overhead press, gym, I'm practicing an overhead press, uh the strength gains I get initially uh the strength gains I get initially uh the strength gains I get initially are really just my central nervous are really just my central nervous are really just my central nervous system organizing better, organizing my system organizing better, organizing my system organizing better, organizing my muscles better, providing more stability muscles better, providing more stability muscles better, providing more stability cuz it's what controls the muscles. It's cuz it's what controls the muscles. It's cuz it's what controls the muscles. It's basically making me better at the basically making me better at the basically making me better at the overhead press. So, I get strength gains overhead press. So, I get strength gains overhead press. So, I get strength gains right out the gate from that. Once those right out the gate from that. Once those right out the gate from that. Once those central nervous systems adapt to a central nervous systems adapt to a central nervous systems adapt to a certain point, then the adaptation looks certain point, then the adaptation looks certain point, then the adaptation looks like bigger muscles, okay? But, if I like bigger muscles, okay? But, if I like bigger muscles, okay? But, if I change exercises all the time and do a change exercises all the time and do a change exercises all the time and do a bunch of weird stuff, bunch of weird stuff, bunch of weird stuff, uh I'm never really giving my body the uh I'm never really giving my body the uh I'm never really giving my body the opportunity to do this. So, number one opportunity to do this. So, number one opportunity to do this. So, number one with your strength training is get with your strength training is get with your strength training is get strong at the basic lifts. strong at the basic lifts. strong at the basic lifts. &gt;&gt; Basic fundamentals. &gt;&gt; Basic fundamentals. &gt;&gt; Basic fundamentals. &gt;&gt; The fundamentals. Your your bench &gt;&gt; The fundamentals. Your your bench &gt;&gt; The fundamentals. Your your bench presses, your deadlifts, your squats, presses, your deadlifts, your squats, presses, your deadlifts, your squats, your overhead presses, your rows. your overhead presses, your rows. your overhead presses, your rows. Uh don't mix it up a ton. Uh don't mix it up a ton. Uh don't mix it up a ton. Stick to the basics and get strong at Stick to the basics and get strong at Stick to the basics and get strong at those, and that'll give you the most those, and that'll give you the most those, and that'll give you the most carryover to your carryover to your carryover to your &gt;&gt; this is so important when we're talking &gt;&gt; this is so important when we're talking &gt;&gt; this is so important when we're talking about this this avatar specifically about this this avatar specifically about this this avatar specifically because time you are you made as one of because time you are you made as one of because time you are you made as one of the major uh issues, and this is the the major uh issues, and this is the the major uh issues, and this is the greatest ROI you can get on on training. greatest ROI you can get on on training. greatest ROI you can get on on training. &gt;&gt; 100%. &gt;&gt; 100%. &gt;&gt; 100%. &gt;&gt; Like, going in the And there's there's &gt;&gt; Like, going in the And there's there's &gt;&gt; Like, going in the And there's there's nothing wrong with, [snorts] you know, nothing wrong with, [snorts] you know, nothing wrong with, [snorts] you know, easy curl, you know, bar. There's easy curl, you know, bar. There's easy curl, you know, bar. There's nothing wrong with some tricep nothing wrong with some tricep nothing wrong with some tricep push-downs. These are all cool push-downs. These are all cool push-downs. These are all cool exercises. They have their benefits. exercises. They have their benefits. exercises. They have their benefits. But, when time is the issue and you are But, when time is the issue and you are But, when time is the issue and you are trying to make major changes as fast as trying to make major changes as fast as trying to make major changes as fast as you can, as efficiently as you can, uh you can, as efficiently as you can, uh you can, as efficiently as you can, uh the basic big lifts are the things that the basic big lifts are the things that the basic big lifts are the things that are going to give you the greatest ROI. are going to give you the greatest ROI. are going to give you the greatest ROI. &gt;&gt; 100%. Now, let's talk about diet a &gt;&gt; 100%. Now, let's talk about diet a &gt;&gt; 100%. Now, let's talk about diet a little bit. We're going to spend a little bit. We're going to spend a little bit. We're going to spend a little bit of time here cuz diet is the little bit of time here cuz diet is the little bit of time here cuz diet is the uh the the hardest thing, okay? So, uh the the hardest thing, okay? So, uh the the hardest thing, okay? So, getting into the gym, you know, 2 days a getting into the gym, you know, 2 days a getting into the gym, you know, 2 days a week, 3 days a week, uh that could be week, 3 days a week, uh that could be week, 3 days a week, uh that could be difficult difficult alone to be difficult difficult alone to be difficult difficult alone to be consistent. But, I'd be lying if I said consistent. But, I'd be lying if I said consistent. But, I'd be lying if I said that would be the most difficult thing that would be the most difficult thing that would be the most difficult thing you'd have to deal with. Easily by far, you'd have to deal with. Easily by far, you'd have to deal with. Easily by far, diet is far harder. diet is far harder. diet is far harder. &gt;&gt; There's nothing harder than diet &gt;&gt; There's nothing harder than diet &gt;&gt; There's nothing harder than diet &gt;&gt; when it comes to your your your health. &gt;&gt; when it comes to your your your health. &gt;&gt; when it comes to your your your health. Um exercise, being consistent a couple Um exercise, being consistent a couple Um exercise, being consistent a couple days in a week, difficult, but I could days in a week, difficult, but I could days in a week, difficult, but I could almost always make that work with my almost always make that work with my almost always make that work with my clients. The diet part was a big one. clients. The diet part was a big one. clients. The diet part was a big one. So, here's what we're going to do. We're So, here's what we're going to do. We're So, here's what we're going to do. We're going to give you going to give you going to give you like a few things to do. And And these like a few things to do. And And these like a few things to do. And And these The reason why we're only going to give The reason why we're only going to give The reason why we're only going to give you a few things is there's two reasons. you a few things is there's two reasons. you a few things is there's two reasons. One, One, One, uh these are things you can stick to, uh these are things you can stick to, uh these are things you can stick to, but two, these are the ones that make but two, these are the ones that make but two, these are the ones that make the big difference, okay? So, there's the big difference, okay? So, there's the big difference, okay? So, there's like there's a lot of things you can do like there's a lot of things you can do like there's a lot of things you can do with your diet to make it work better with your diet to make it work better with your diet to make it work better for you, but if you just did the the for you, but if you just did the the for you, but if you just did the the couple things that we're going to couple things that we're going to couple things that we're going to mention right now, mention right now, mention right now, most guys listening to this, most guys most guys listening to this, most guys most guys listening to this, most guys in their 40s listening to this who in their 40s listening to this who in their 40s listening to this who exercise properly, and we'll get to exercise properly, and we'll get to exercise properly, and we'll get to that, who follow good workout that, who follow good workout that, who follow good workout programming for them, if they follow programming for them, if they follow programming for them, if they follow these next pieces of advice for diet and these next pieces of advice for diet and these next pieces of advice for diet and they were just consistent with this, they were just consistent with this, they were just consistent with this, the average 40-something-year-old man's the average 40-something-year-old man's the average 40-something-year-old man's body fat percentage would fall somewhere body fat percentage would fall somewhere body fat percentage would fall somewhere in the mid-teens. in the mid-teens. in the mid-teens. &gt;&gt; Yeah. &gt;&gt; Yeah. &gt;&gt; Yeah. &gt;&gt; Now, give or take, right? Some guys can &gt;&gt; Now, give or take, right? Some guys can &gt;&gt; Now, give or take, right? Some guys can be a little leaner, some guys a little be a little leaner, some guys a little be a little leaner, some guys a little heavier, but most guys over time without heavier, but most guys over time without heavier, but most guys over time without having to do anything else, having to do anything else, having to do anything else, without having to count things and and without having to count things and and without having to count things and and track things and cut things or whatever, track things and cut things or whatever, track things and cut things or whatever, will fall somewhere around 13 to 18% will fall somewhere around 13 to 18% will fall somewhere around 13 to 18% body fat. That's where you'll end up body fat. That's where you'll end up body fat. That's where you'll end up falling for most people. Here's number falling for most people. Here's number falling for most people. Here's number one. This is a This is a one rule. one. This is a This is a one rule. one. This is a This is a one rule. That's it. That's it. That's it. Eat only whole foods. That's it. Eat only whole foods. That's it. Eat only whole foods. That's it. &gt;&gt; Mhm. &gt;&gt; Mhm. &gt;&gt; Mhm. &gt;&gt; Stay away from things in boxes or &gt;&gt; Stay away from things in boxes or &gt;&gt; Stay away from things in boxes or wrappers, stay away from fast food, stay wrappers, stay away from fast food, stay wrappers, stay away from fast food, stay away from candy, eat whole, natural away from candy, eat whole, natural away from candy, eat whole, natural foods. Now, notice I'm not saying eat foods. Now, notice I'm not saying eat foods. Now, notice I'm not saying eat less, notice I'm not saying, you know, less, notice I'm not saying, you know, less, notice I'm not saying, you know, this many grams of carbs. this many grams of carbs. this many grams of carbs. Just stick to whole foods. This will Just stick to whole foods. This will Just stick to whole foods. This will naturally bring your caloric intake down naturally bring your caloric intake down naturally bring your caloric intake down to where it needs to be. to where it needs to be. to where it needs to be. The studies on nutrition, on whole foods The studies on nutrition, on whole foods The studies on nutrition, on whole foods versus heavily processed foods, are versus heavily processed foods, are versus heavily processed foods, are remarkable. They're the best studies remarkable. They're the best studies remarkable. They're the best studies there are. there are. there are. &gt;&gt; The best part about this, too, is it it &gt;&gt; The best part about this, too, is it it &gt;&gt; The best part about this, too, is it it it keeps it so simple, especially for it keeps it so simple, especially for it keeps it so simple, especially for somebody who is busy and got so much somebody who is busy and got so much somebody who is busy and got so much going on. It's just like, if you're going on. It's just like, if you're going on. It's just like, if you're hungry, eat. Just eat whole foods. hungry, eat. Just eat whole foods. hungry, eat. Just eat whole foods. &gt;&gt; That's it. &gt;&gt; That's it. &gt;&gt; That's it. &gt;&gt; You don't have to overthink this. Uh it &gt;&gt; You don't have to overthink this. Uh it &gt;&gt; You don't have to overthink this. Uh it and your body will It'll right where it and your body will It'll right where it and your body will It'll right where it needs to be. Where this gets difficult needs to be. Where this gets difficult needs to be. Where this gets difficult is when, you know, 50% is whole foods is when, you know, 50% is whole foods is when, you know, 50% is whole foods and the other 50% is processed. Then and the other 50% is processed. Then and the other 50% is processed. Then this gets confusing, then this gets this gets confusing, then this gets this gets confusing, then this gets challenging, then that throws it off, challenging, then that throws it off, challenging, then that throws it off, and then this is where people will read and then this is where people will read and then this is where people will read cuz every time I tell somebody this, cuz every time I tell somebody this, cuz every time I tell somebody this, they'll say, "But what about how much they'll say, "But what about how much they'll say, "But what about how much carbs and how much fat and how many carbs and how much fat and how many carbs and how much fat and how many calories?" It's like, calories?" It's like, calories?" It's like, just hit the protein intake and hit eat just hit the protein intake and hit eat just hit the protein intake and hit eat whole foods and that is That'll take whole foods and that is That'll take whole foods and that is That'll take care of the rest. care of the rest. care of the rest. &gt;&gt; Yes, and so here's why, and I'll I'll &gt;&gt; Yes, and so here's why, and I'll I'll &gt;&gt; Yes, and so here's why, and I'll I'll I'll briefly cover this. We've had whole I'll briefly cover this. We've had whole I'll briefly cover this. We've had whole episodes on this, but um uh uh processed episodes on this, but um uh uh processed episodes on this, but um uh uh processed foods are designed foods are designed foods are designed uh in a way that makes you overeat. If uh in a way that makes you overeat. If uh in a way that makes you overeat. If you eat whole natural foods, your your you eat whole natural foods, your your you eat whole natural foods, your your natural satiety actually is natural satiety actually is natural satiety actually is uh quite remarkable at maintaining an uh quite remarkable at maintaining an uh quite remarkable at maintaining an appropriate caloric intake. There's this appropriate caloric intake. There's this appropriate caloric intake. There's this weird belief that if we just eat as much weird belief that if we just eat as much weird belief that if we just eat as much as we want that we're all going to be as we want that we're all going to be as we want that we're all going to be 350 lb. That's only true with heavily 350 lb. That's only true with heavily 350 lb. That's only true with heavily processed foods. With whole foods, if processed foods. With whole foods, if processed foods. With whole foods, if you ate until you were satisfied, you ate until you were satisfied, you ate until you were satisfied, barring any, you know, eating disorder barring any, you know, eating disorder barring any, you know, eating disorder issues, barring anything crazy like issues, barring anything crazy like issues, barring anything crazy like that, right? If you just ate when you that, right? If you just ate when you that, right? If you just ate when you were hungry, your calories will were hungry, your calories will were hungry, your calories will naturally fall in this place that allows naturally fall in this place that allows naturally fall in this place that allows you to burn body fat and build muscle. you to burn body fat and build muscle. you to burn body fat and build muscle. That's just where it goes. You'll That's just where it goes. You'll That's just where it goes. You'll actually be satisfied. In fact, uh actually be satisfied. In fact, uh actually be satisfied. In fact, uh here's the challenge with eating whole here's the challenge with eating whole here's the challenge with eating whole foods. Uh there's a couple challenges. foods. Uh there's a couple challenges. foods. Uh there's a couple challenges. We'll cover the second one here in a We'll cover the second one here in a We'll cover the second one here in a second, but the first challenge I found second, but the first challenge I found second, but the first challenge I found with whole foods is my clients will eat with whole foods is my clients will eat with whole foods is my clients will eat just whole foods and then they'll say, just whole foods and then they'll say, just whole foods and then they'll say, "But I'm craving "But I'm craving "But I'm craving that uh and I'll say, "Eat a whole food that uh and I'll say, "Eat a whole food that uh and I'll say, "Eat a whole food meal." Yeah, but I'm craving the meal." Yeah, but I'm craving the meal." Yeah, but I'm craving the whatever. And they know if they eat the whatever. And they know if they eat the whatever. And they know if they eat the whole food, it's actually like, "Uh, whole food, it's actually like, "Uh, whole food, it's actually like, "Uh, that doesn't I actually don't want to that doesn't I actually don't want to that doesn't I actually don't want to eat that." It's because you're not eat that." It's because you're not eat that." It's because you're not hungry. You have a craving. And hungry. You have a craving. And hungry. You have a craving. And processed foods will do that. So stick processed foods will do that. So stick processed foods will do that. So stick to just whole foods. And then the second to just whole foods. And then the second to just whole foods. And then the second part, what Adam said, make it very high part, what Adam said, make it very high part, what Adam said, make it very high protein. All of your meals, protein protein. All of your meals, protein protein. All of your meals, protein centric. Every single meal you eat, centric. Every single meal you eat, centric. Every single meal you eat, 40-50 g in the meal of protein, steak, 40-50 g in the meal of protein, steak, 40-50 g in the meal of protein, steak, chicken, fish, eggs, you know, cottage chicken, fish, eggs, you know, cottage chicken, fish, eggs, you know, cottage cheese, whatever. Eat it first. Eat the cheese, whatever. Eat it first. Eat the cheese, whatever. Eat it first. Eat the rest of the meal. Your calories will rest of the meal. Your calories will rest of the meal. Your calories will fall where they where they need to go. fall where they where they need to go. fall where they where they need to go. High protein builds more muscle and High protein builds more muscle and High protein builds more muscle and causes more fat loss. And by the way, causes more fat loss. And by the way, causes more fat loss. And by the way, they've they're they're they're there's they've they're they're they're there's they've they're they're they're there's new studies that are coming out on new studies that are coming out on new studies that are coming out on protein intake. On the show, we protein intake. On the show, we protein intake. On the show, we recommend about 1 g per pound of target recommend about 1 g per pound of target recommend about 1 g per pound of target body weight. The old data showed a body weight. The old data showed a body weight. The old data showed a little less. We always rounded it up to little less. We always rounded it up to little less. We always rounded it up to one cuz we always found it worked one cuz we always found it worked one cuz we always found it worked better. Guess what the data supports, better. Guess what the data supports, better. Guess what the data supports, fellas? fellas? fellas? &gt;&gt; Higher. 1 g. &gt;&gt; Higher. 1 g. &gt;&gt; Higher. 1 g. &gt;&gt; Yeah. The data supports 1 g, maybe even &gt;&gt; Yeah. The data supports 1 g, maybe even &gt;&gt; Yeah. The data supports 1 g, maybe even a little higher uh for building muscle. a little higher uh for building muscle. a little higher uh for building muscle. So if you're a guy and you want to weigh So if you're a guy and you want to weigh So if you're a guy and you want to weigh about 200 lb, about 200 lb, about 200 lb, aim for 200 g. But it's 50 g of protein aim for 200 g. But it's 50 g of protein aim for 200 g. But it's 50 g of protein in four meals. Aim for that. in four meals. Aim for that. in four meals. Aim for that. &gt;&gt; The the best part about this too is you &gt;&gt; The the best part about this too is you &gt;&gt; The the best part about this too is you don't even have to overcomplicate what don't even have to overcomplicate what don't even have to overcomplicate what types of protein. You can really enjoy types of protein. You can really enjoy types of protein. You can really enjoy yourself. yourself. yourself. &gt;&gt; Yeah. &gt;&gt; Yeah. &gt;&gt; Yeah. &gt;&gt; You can you can eat fattier cuts. You &gt;&gt; You can you can eat fattier cuts. You &gt;&gt; You can you can eat fattier cuts. You can enjoy ribeye, tri-tip. You can enjoy can enjoy ribeye, tri-tip. You can enjoy can enjoy ribeye, tri-tip. You can enjoy ground beef. Eating things like this, if ground beef. Eating things like this, if ground beef. Eating things like this, if you just stick to that rule of whole you just stick to that rule of whole you just stick to that rule of whole foods, eat it first, then everything foods, eat it first, then everything foods, eat it first, then everything follows. follows. follows. &gt;&gt; That's right. &gt;&gt; That's right. &gt;&gt; That's right. &gt;&gt; It'll take care of the rest. And so this &gt;&gt; It'll take care of the rest. And so this &gt;&gt; It'll take care of the rest. And so this idea of like even having to cuz I think idea of like even having to cuz I think idea of like even having to cuz I think a lot of times too people think high a lot of times too people think high a lot of times too people think high protein, they think right away chicken protein, they think right away chicken protein, they think right away chicken breast and fish. breast and fish. breast and fish. &gt;&gt; Like boring. &gt;&gt; Like boring. &gt;&gt; Like boring. &gt;&gt; Yeah. &gt;&gt; Yeah. &gt;&gt; Yeah. &gt;&gt; I didn't say high protein low fat. I &gt;&gt; I didn't say high protein low fat. I &gt;&gt; I didn't say high protein low fat. I just said high protein. just said high protein. just said high protein. &gt;&gt; That's right. Whole foods. &gt;&gt; That's right. Whole foods. &gt;&gt; That's right. Whole foods. &gt;&gt; That's right. &gt;&gt; That's right. &gt;&gt; That's right. &gt;&gt; And you can really enjoy good cuts of &gt;&gt; And you can really enjoy good cuts of &gt;&gt; And you can really enjoy good cuts of meat that and just eat it first and then meat that and just eat it first and then meat that and just eat it first and then let the carbs and everything else follow let the carbs and everything else follow let the carbs and everything else follow second. second. second. &gt;&gt; That's right. And then here's the part &gt;&gt; That's right. And then here's the part &gt;&gt; That's right. And then here's the part that makes this all possible. If you that makes this all possible. If you that makes this all possible. If you don't do this, eating only whole foods don't do this, eating only whole foods don't do this, eating only whole foods will be almost impossible. Okay, so will be almost impossible. Okay, so will be almost impossible. Okay, so here's what you got to do. Meal prep. here's what you got to do. Meal prep. here's what you got to do. Meal prep. This is the one thing that made the This is the one thing that made the This is the one thing that made the biggest difference with my male clients biggest difference with my male clients biggest difference with my male clients over 40. Uh once a week or twice a week, over 40. Uh once a week or twice a week, over 40. Uh once a week or twice a week, they would go out and they grill a bunch they would go out and they grill a bunch they would go out and they grill a bunch of meat, a bunch of chicken, a bunch of of meat, a bunch of chicken, a bunch of of meat, a bunch of chicken, a bunch of whatever, cook a bunch of ground beef, whatever, cook a bunch of ground beef, whatever, cook a bunch of ground beef, and and and prep their meals for them and and and prep their meals for them and and and prep their meals for them because here's what happens. because here's what happens. because here's what happens. &gt;&gt; Yeah. &gt;&gt; Yeah. &gt;&gt; Yeah. &gt;&gt; If you're trying to stick to whole foods &gt;&gt; If you're trying to stick to whole foods &gt;&gt; If you're trying to stick to whole foods and you don't have a meal available, and you don't have a meal available, and you don't have a meal available, &gt;&gt; not there. &gt;&gt; not there. &gt;&gt; not there. &gt;&gt; It's not there, you're screwed. &gt;&gt; It's not there, you're screwed. &gt;&gt; It's not there, you're screwed. &gt;&gt; Yeah, the environment just doesn't &gt;&gt; Yeah, the environment just doesn't &gt;&gt; Yeah, the environment just doesn't promote this enough to where you're promote this enough to where you're promote this enough to where you're going to go down to your local store and going to go down to your local store and going to go down to your local store and it's going to be an easy option that's it's going to be an easy option that's it's going to be an easy option that's convenient. convenient. convenient. Nothing's ever convenient within the Nothing's ever convenient within the Nothing's ever convenient within the whole foods realm, but you know, you can whole foods realm, but you know, you can whole foods realm, but you know, you can control that by prepping ahead of time control that by prepping ahead of time control that by prepping ahead of time and kind of making these last. and kind of making these last. and kind of making these last. &gt;&gt; I sometimes we really &gt;&gt; I sometimes we really &gt;&gt; I sometimes we really overcomplicate this too. overcomplicate this too. overcomplicate this too. Like a lot of the times the challenge Like a lot of the times the challenge Like a lot of the times the challenge that people have with this is just that people have with this is just that people have with this is just getting out of their way of thinking of getting out of their way of thinking of getting out of their way of thinking of like the way they've made dinner their like the way they've made dinner their like the way they've made dinner their whole lives before. Is this like whole lives before. Is this like whole lives before. Is this like &gt;&gt; Just got to make them bigger. &gt;&gt; Just got to make them bigger. &gt;&gt; Just got to make them bigger. &gt;&gt; You just got to be way bigger. Like &gt;&gt; You just got to be way bigger. Like &gt;&gt; You just got to be way bigger. Like that's all it is. It's just like if if that's all it is. It's just like if if that's all it is. It's just like if if if you made if you made if you made &gt;&gt; You can actually meal prep every night &gt;&gt; You can actually meal prep every night &gt;&gt; You can actually meal prep every night with dinner. with dinner. with dinner. &gt;&gt; That's that's exactly what I'm saying by &gt;&gt; That's that's exactly what I'm saying by &gt;&gt; That's that's exactly what I'm saying by overcomplicating it cuz some people are overcomplicating it cuz some people are overcomplicating it cuz some people are like, man, I got to means I got to spend like, man, I got to means I got to spend like, man, I got to means I got to spend all day Sunday meal prepping all this all day Sunday meal prepping all this all day Sunday meal prepping all this stuff. It's like that's one way to do stuff. It's like that's one way to do stuff. It's like that's one way to do it." it." it." &gt;&gt; Uh-huh. &gt;&gt; Uh-huh. &gt;&gt; Uh-huh. &gt;&gt; Or just if you say say just two or three &gt;&gt; Or just if you say say just two or three &gt;&gt; Or just if you say say just two or three nights out of the week, you actually nights out of the week, you actually nights out of the week, you actually make home cooked meals. make home cooked meals. make home cooked meals. &gt;&gt; up the serving. &gt;&gt; up the serving. &gt;&gt; up the serving. &gt;&gt; Just double or triple up the serving. &gt;&gt; Just double or triple up the serving. &gt;&gt; Just double or triple up the serving. Like just get used to instead of making Like just get used to instead of making Like just get used to instead of making a pound of meat for you and your spouse a pound of meat for you and your spouse a pound of meat for you and your spouse or family or whatever, it's four or five or family or whatever, it's four or five or family or whatever, it's four or five pounds. pounds. pounds. &gt;&gt; Yeah. &gt;&gt; Yeah. &gt;&gt; Yeah. &gt;&gt; And instead of cooking one or two cups &gt;&gt; And instead of cooking one or two cups &gt;&gt; And instead of cooking one or two cups of rice, it's five to six cups of rice. of rice, it's five to six cups of rice. of rice, it's five to six cups of rice. And that gets you for the next two or And that gets you for the next two or And that gets you for the next two or three days. And then when you do it three days. And then when you do it three days. And then when you do it again, you do it again like that. again, you do it again like that. again, you do it again like that. &gt;&gt; what I do. On Sundays, I meal prep and I &gt;&gt; what I do. On Sundays, I meal prep and I &gt;&gt; what I do. On Sundays, I meal prep and I make about five pounds of uh chicken make about five pounds of uh chicken make about five pounds of uh chicken thighs thighs thighs um or sometimes less chicken thighs and um or sometimes less chicken thighs and um or sometimes less chicken thighs and I'll do a big thing of ground beef. I'll I'll do a big thing of ground beef. I'll I'll do a big thing of ground beef. I'll make a big pot make a big pot make a big pot of white rice. Um and then I'll I'll of white rice. Um and then I'll I'll of white rice. Um and then I'll I'll cook a big thing of of broccoli or cook a big thing of of broccoli or cook a big thing of of broccoli or whatever, choose your vegetable. Uh you whatever, choose your vegetable. Uh you whatever, choose your vegetable. Uh you can make uh ground beef rice bowls, you can make uh ground beef rice bowls, you can make uh ground beef rice bowls, you could do chicken thighs and rice, could do chicken thighs and rice, could do chicken thighs and rice, whatever, it's all good. I enjoy it. We whatever, it's all good. I enjoy it. We whatever, it's all good. I enjoy it. We can choose different cuts. And then in can choose different cuts. And then in can choose different cuts. And then in my fridge, I got a bunch of meals ready my fridge, I got a bunch of meals ready my fridge, I got a bunch of meals ready to go. By the time Wednesday, Thursday to go. By the time Wednesday, Thursday to go. By the time Wednesday, Thursday comes around, I typically run out and comes around, I typically run out and comes around, I typically run out and that's when my wife will make extra that's when my wife will make extra that's when my wife will make extra dinner. dinner. dinner. &gt;&gt; Yeah. &gt;&gt; Yeah. &gt;&gt; Yeah. &gt;&gt; So she'll instead of making one tri-tip, &gt;&gt; So she'll instead of making one tri-tip, &gt;&gt; So she'll instead of making one tri-tip, she'll make two. And then I have more she'll make two. And then I have more she'll make two. And then I have more meals. And it's just it it By the way, meals. And it's just it it By the way, meals. And it's just it it By the way, fellas, the in your in your 40s, look, fellas, the in your in your 40s, look, fellas, the in your in your 40s, look, this has got a double There's a double this has got a double There's a double this has got a double There's a double side to this. There's another side to side to this. There's another side to side to this. There's another side to this of value. You save money. this of value. You save money. this of value. You save money. &gt;&gt; Hell yeah. &gt;&gt; Hell yeah. &gt;&gt; Hell yeah. &gt;&gt; Guys, listen. &gt;&gt; Guys, listen. &gt;&gt; Guys, listen. &gt;&gt; Especially today. &gt;&gt; Especially today. &gt;&gt; Especially today. &gt;&gt; You're taking care of your family, you &gt;&gt; You're taking care of your family, you &gt;&gt; You're taking care of your family, you got a job, you want to take some stress got a job, you want to take some stress got a job, you want to take some stress off your life, meal prep. It saves you off your life, meal prep. It saves you off your life, meal prep. It saves you money and it gets you lean. money and it gets you lean. money and it gets you lean. &gt;&gt; Yeah. &gt;&gt; Yeah. &gt;&gt; Yeah. &gt;&gt; It does both of those things. Now you're &gt;&gt; It does both of those things. Now you're &gt;&gt; It does both of those things. Now you're not eating out, you've got your meals. not eating out, you've got your meals. not eating out, you've got your meals. &gt;&gt; Two birds. &gt;&gt; Two birds. &gt;&gt; Two birds. &gt;&gt; It's That's That's pretty much it. Eat &gt;&gt; It's That's That's pretty much it. Eat &gt;&gt; It's That's That's pretty much it. Eat whole foods, very high protein, meal whole foods, very high protein, meal whole foods, very high protein, meal prep, diet part is done. Diet part is prep, diet part is done. Diet part is prep, diet part is done. Diet part is done. Here's the last part, okay? done. Here's the last part, okay? done. Here's the last part, okay? The number one thing that will increase The number one thing that will increase The number one thing that will increase your resilience to stress, your resilience to stress, your resilience to stress, okay? Cuz there are stresses in your okay? Cuz there are stresses in your okay? Cuz there are stresses in your life. And sometimes you'll hear people life. And sometimes you'll hear people life. And sometimes you'll hear people say this. I used to say this when I was say this. I used to say this when I was say this. I used to say this when I was a stupid young kid and I didn't a stupid young kid and I didn't a stupid young kid and I didn't understand what it was like to to to understand what it was like to to to understand what it was like to to to manage all these things. Sometimes manage all these things. Sometimes manage all these things. Sometimes you'll hear people say, "Well, you got you'll hear people say, "Well, you got you'll hear people say, "Well, you got to get rid of certain stresses in your to get rid of certain stresses in your to get rid of certain stresses in your life." Like, "Oh, what? My mortgage? life." Like, "Oh, what? My mortgage? life." Like, "Oh, what? My mortgage? I got three kids. Like, what am I going I got three kids. Like, what am I going I got three kids. Like, what am I going to get rid of? My job? Like, I can't get to get rid of? My job? Like, I can't get to get rid of? My job? Like, I can't get rid of these." Yeah, I What am I going rid of these." Yeah, I What am I going rid of these." Yeah, I What am I going to get rid of? Or I'm taking care of an to get rid of? Or I'm taking care of an to get rid of? Or I'm taking care of an old parent? Like what am I going to get old parent? Like what am I going to get old parent? Like what am I going to get rid of? Well, you can increase your your rid of? Well, you can increase your your rid of? Well, you can increase your your resilience to stress. And the number one resilience to stress. And the number one resilience to stress. And the number one thing, nothing comes close to this. thing, nothing comes close to this. thing, nothing comes close to this. Nothing touches this. No no recovery Nothing touches this. No no recovery Nothing touches this. No no recovery hack, no supplement, nothing is better hack, no supplement, nothing is better hack, no supplement, nothing is better than sleep. than sleep. than sleep. &gt;&gt; Mhm. &gt;&gt; Mhm. &gt;&gt; Mhm. &gt;&gt; And so, how do you do this as a man in &gt;&gt; And so, how do you do this as a man in &gt;&gt; And so, how do you do this as a man in your mid-40s? your mid-40s? your mid-40s? You prep for your sleep. You prep for You prep for your sleep. You prep for You prep for your sleep. You prep for it. You know what your bedtime is, an it. You know what your bedtime is, an it. You know what your bedtime is, an hour before you get ready. Go to bed at hour before you get ready. Go to bed at hour before you get ready. Go to bed at the same time, wake up at the same time the same time, wake up at the same time the same time, wake up at the same time every day. If you do that consistently every day. If you do that consistently every day. If you do that consistently by itself, by itself, by itself, &gt;&gt; all. &gt;&gt; all. &gt;&gt; all. &gt;&gt; it makes In fact, I had clients &gt;&gt; it makes In fact, I had clients &gt;&gt; it makes In fact, I had clients uh I had more clients uh I had more clients uh I had more clients uh than I can count right now. That I'm uh than I can count right now. That I'm uh than I can count right now. That I'm thinking, I can think of many clients I thinking, I can think of many clients I thinking, I can think of many clients I had in this uh category where when we had in this uh category where when we had in this uh category where when we nailed down sleep, nailed down sleep, nailed down sleep, it was like uh turbocharged. We nothing it was like uh turbocharged. We nothing it was like uh turbocharged. We nothing else changed. All we did was get their else changed. All we did was get their else changed. All we did was get their sleep done. Everything else became sleep done. Everything else became sleep done. Everything else became 10 times more effective. It was wild. 10 times more effective. It was wild. 10 times more effective. It was wild. &gt;&gt; So, let let's list off something cuz &gt;&gt; So, let let's list off something cuz &gt;&gt; So, let let's list off something cuz I've been helping some people with I've been helping some people with I've been helping some people with getting better at their sleep. And one getting better at their sleep. And one getting better at their sleep. And one of the things I'm starting to find, it's of the things I'm starting to find, it's of the things I'm starting to find, it's very similar to the way that we start very similar to the way that we start very similar to the way that we start somebody on a fitness journey, is somebody on a fitness journey, is somebody on a fitness journey, is we tend to build uh we tend to build uh we tend to build uh one or two good habits then stack on one or two good habits then stack on one or two good habits then stack on that side. And what I'm finding with a that side. And what I'm finding with a that side. And what I'm finding with a lot of people when it comes to sleep, lot of people when it comes to sleep, lot of people when it comes to sleep, their their sleep patterns or sleep their their sleep patterns or sleep their their sleep patterns or sleep habits are so bad that telling them to habits are so bad that telling them to habits are so bad that telling them to do all these things is too much at once. do all these things is too much at once. do all these things is too much at once. And so, my advice would be to and I'll And so, my advice would be to and I'll And so, my advice would be to and I'll give you a list of different things that give you a list of different things that give you a list of different things that tend that tend people tend to do to tend that tend people tend to do to tend that tend people tend to do to improve. And don't try and do all of improve. And don't try and do all of improve. And don't try and do all of them at once. Find the thing you're them at once. Find the thing you're them at once. Find the thing you're that's most egregious and try and get that's most egregious and try and get that's most egregious and try and get consistent with that one thing. So, it's consistent with that one thing. So, it's consistent with that one thing. So, it's like uh screen time, you know, past 7:00 like uh screen time, you know, past 7:00 like uh screen time, you know, past 7:00 or 8:00 you see all the time. People on or 8:00 you see all the time. People on or 8:00 you see all the time. People on their phones and they're like I see that their phones and they're like I see that their phones and they're like I see that all the time. I see late uh late night all the time. I see late uh late night all the time. I see late uh late night eating. Um I see uh eating. Um I see uh eating. Um I see uh doing work uh and eat work email stuff doing work uh and eat work email stuff doing work uh and eat work email stuff late uh at night. Um late uh at night. Um late uh at night. Um there's like these things are or there's like these things are or there's like these things are or drinking like right before like a bunch drinking like right before like a bunch drinking like right before like a bunch of water or fluid like right before it. of water or fluid like right before it. of water or fluid like right before it. There's like a handful of these things There's like a handful of these things There's like a handful of these things that people all tend to do. It's like that people all tend to do. It's like that people all tend to do. It's like pick if you're doing all of those, pick pick if you're doing all of those, pick pick if you're doing all of those, pick one and get really good at eliminating one and get really good at eliminating one and get really good at eliminating it. And then stack another one on it and it. And then stack another one on it and it. And then stack another one on it and just and then treat it the same way. just and then treat it the same way. just and then treat it the same way. Like, that's how powerful sleep is that Like, that's how powerful sleep is that Like, that's how powerful sleep is that it deserves that much attention to try it deserves that much attention to try it deserves that much attention to try and get better at it because the ROI on and get better at it because the ROI on and get better at it because the ROI on that so good. that so good. that so good. &gt;&gt; What I found is uh going to bed at the &gt;&gt; What I found is uh going to bed at the &gt;&gt; What I found is uh going to bed at the same time and waking up at the same time same time and waking up at the same time same time and waking up at the same time every morning makes the biggest every morning makes the biggest every morning makes the biggest difference. But, the challenge is difference. But, the challenge is difference. But, the challenge is uh always going to bed at the same time. uh always going to bed at the same time. uh always going to bed at the same time. And the thing that gets in the way uh And the thing that gets in the way uh And the thing that gets in the way uh from the people that I've worked with from the people that I've worked with from the people that I've worked with often times is uh tech. I got Netflix. I often times is uh tech. I got Netflix. I often times is uh tech. I got Netflix. I got to watch the show. I got whatever. got to watch the show. I got whatever. got to watch the show. I got whatever. Um and so, if you give yourself a hard Um and so, if you give yourself a hard Um and so, if you give yourself a hard and fast rule, 8:00 everything I'm not and fast rule, 8:00 everything I'm not and fast rule, 8:00 everything I'm not going on any electronics, going on any electronics, going on any electronics, going to bed is a lot easier cuz there's going to bed is a lot easier cuz there's going to bed is a lot easier cuz there's nothing to do. nothing to do. nothing to do. &gt;&gt; Yeah. &gt;&gt; Yeah. &gt;&gt; Yeah. &gt;&gt; It's actually a lot easier. &gt;&gt; It's actually a lot easier. &gt;&gt; It's actually a lot easier. &gt;&gt; No, I agree. &gt;&gt; No, I agree. &gt;&gt; No, I agree. &gt;&gt; Makes a big difference. &gt;&gt; Makes a big difference. &gt;&gt; Makes a big difference. &gt;&gt; You got a way to get bored. &gt;&gt; You got a way to get bored. &gt;&gt; You got a way to get bored. &gt;&gt; 100%. &gt;&gt; 100%. &gt;&gt; 100%. &gt;&gt; Let's go back to the workout. So, &gt;&gt; Let's go back to the workout. So, &gt;&gt; Let's go back to the workout. So, workout programming is everything. It workout programming is everything. It workout programming is everything. It needs to be appropriate for the avatar needs to be appropriate for the avatar needs to be appropriate for the avatar of a man in his 40s with of a man in his 40s with of a man in his 40s with responsibilities, responsibilities, responsibilities, with more stress in his life, who wants with more stress in his life, who wants with more stress in his life, who wants to build muscle and burn body fat. to build muscle and burn body fat. to build muscle and burn body fat. Programming is everything. There's a Programming is everything. There's a Programming is everything. There's a couple things you want to focus on with couple things you want to focus on with couple things you want to focus on with the programming. We talked about this the programming. We talked about this the programming. We talked about this already, the basics. But, some of those already, the basics. But, some of those already, the basics. But, some of those basics require a decent amount of skill. basics require a decent amount of skill. basics require a decent amount of skill. Uh a deadlift and a barbell squat, for Uh a deadlift and a barbell squat, for Uh a deadlift and a barbell squat, for example, require a decent amount of example, require a decent amount of example, require a decent amount of skill. They're phenomenal exercises. skill. They're phenomenal exercises. skill. They're phenomenal exercises. But, if you're listening to this, you But, if you're listening to this, you But, if you're listening to this, you may be someone that's like, "Man, when I may be someone that's like, "Man, when I may be someone that's like, "Man, when I deadlift, I feel like my back deadlift, I feel like my back deadlift, I feel like my back I'm going to throw out my back." Or, I'm going to throw out my back." Or, I'm going to throw out my back." Or, when I squat, uh I'm unsure or I feel it when I squat, uh I'm unsure or I feel it when I squat, uh I'm unsure or I feel it in my knee. Like, what do I do? in my knee. Like, what do I do? in my knee. Like, what do I do? &gt;&gt; Mhm. &gt;&gt; Mhm. &gt;&gt; Mhm. &gt;&gt; You can replace those two exercises with &gt;&gt; You can replace those two exercises with &gt;&gt; You can replace those two exercises with variations that are a lot safer that variations that are a lot safer that variations that are a lot safer that have pretty much the same kind of value. have pretty much the same kind of value. have pretty much the same kind of value. For example, instead of a straight For example, instead of a straight For example, instead of a straight barbell uh deadlift, do a trap bar barbell uh deadlift, do a trap bar barbell uh deadlift, do a trap bar deadlift. Instead of doing a traditional deadlift. Instead of doing a traditional deadlift. Instead of doing a traditional barbell squat, do a box squat. barbell squat, do a box squat. barbell squat, do a box squat. &gt;&gt; [snorts] &gt;&gt; [snorts] &gt;&gt; [snorts] &gt;&gt; Uh that's just a simple example of &gt;&gt; Uh that's just a simple example of &gt;&gt; Uh that's just a simple example of things that you could do in your things that you could do in your things that you could do in your programming to make the workout safer, programming to make the workout safer, programming to make the workout safer, but not reduce any of its uh but not reduce any of its uh but not reduce any of its uh effectiveness. Um so, here's what we effectiveness. Um so, here's what we effectiveness. Um so, here's what we have. We have a a strength training have. We have a a strength training have. We have a a strength training program for people who are over 40 and program for people who are over 40 and program for people who are over 40 and it's everything that we just said. It's it's everything that we just said. It's it's everything that we just said. It's called MAPS 40 plus, okay? We also have called MAPS 40 plus, okay? We also have called MAPS 40 plus, okay? We also have a program called MAPS Powerlift, which a program called MAPS Powerlift, which a program called MAPS Powerlift, which would be a great program to follow up would be a great program to follow up would be a great program to follow up with after 40 plus because both of them with after 40 plus because both of them with after 40 plus because both of them are to build strength. Build strength, are to build strength. Build strength, are to build strength. Build strength, build muscle, combine it with the build muscle, combine it with the build muscle, combine it with the nutrition tips that we gave, and you're nutrition tips that we gave, and you're nutrition tips that we gave, and you're going to watch yourself have this nice going to watch yourself have this nice going to watch yourself have this nice consistent pattern of getting leaner and consistent pattern of getting leaner and consistent pattern of getting leaner and building more muscle. And here's what building more muscle. And here's what building more muscle. And here's what we're doing right now because of this we're doing right now because of this we're doing right now because of this episode, if you buy 40 plus, you get episode, if you buy 40 plus, you get episode, if you buy 40 plus, you get MAPS Powerlift for free. It's a buy one MAPS Powerlift for free. It's a buy one MAPS Powerlift for free. It's a buy one get one free. It's happening right now. get one free. It's happening right now. get one free. It's happening right now. Go to mapsbogo.com. Go to mapsbogo.com. Go to mapsbogo.com. Get 40 plus and get powerlift thrown in Get 40 plus and get powerlift thrown in Get 40 plus and get powerlift thrown in for free. All right, I know you liked for free. All right, I know you liked for free. All right, I know you liked that episode. If you did, check this one that episode. If you did, check this one that episode. If you did, check this one out. 30% body fat. For men, this is way out. 30% body fat. For men, this is way out. 30% body fat. For men, this is way [music] too high. This is actually a bit [music] too high. This is actually a bit [music] too high. This is actually a bit high for women as well. high for women as well. high for women as well. So, in today's episode, we're talking So, in today's episode, we're talking So, in today's episode, we're talking about how you can go from 30 to 10. What about how you can go from 30 to 10. What about how you can go from 30 to 10. What is 10% body fat? This is when you have a is 10% body fat? This is when you have a is 10% body fat? This is when you have a visible visible visible six-pack. Can you go from 30 to 10%? six-pack. Can you go from 30 to 10%? six-pack. Can you go from 30 to 10%? Yes, it's possible, but not if you guess Yes, it's possible, but not if you guess Yes, it's possible, but not if you guess along the way. So, we're going to talk along the way. So, we're going to talk along the way. So, we're going to talk about how you can do that today's about how you can do that today's about how you can do that today's episode. [music] episode. [music] episode. [music] &gt;&gt; Now, there's a huge range, right, of &gt;&gt; Now, there's a huge range, right, of &gt;&gt; Now, there's a huge range, right, of like body types. Some people can run like body types. Some people can run like body types. Some people can run a little bit heavier and are a little a little bit heavier and are a little a little bit heavier and are a little bit higher body