Why Tracking Your Food and Body Fat Is Ruining Your Progress | Mind Pump 2976

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That's it. Enjoy the rest of the show. All right, here's something super controversial. Tracking your food, your body fat percentage, your measurements. For many of you, it might be ruining your progress. Almost all health correlations are connected to performance. We're gonna talk about this right now. Why some of you need to stop tracking so many things. Let's get to it. This is why we can't let this guy have control. This is why we can't let this guy have control of the intro to the show every day because he will spin it. He will spin it in the direction that he thinks. He's creating the narrative already. Yes, he is, bro. How many times have you guys had a client, don't lie, how many times has it happened where tracking literally messes them up because they freak out? It's typically something like the scale, but it can happen with other things as well. Has that ever happened? Yeah, it becomes an obsession. It becomes a detraction. Don't fall for the trap, Justin. That's right. No. He's setting the table. We've talked to people. You have to discuss what he's brought up. He is setting the table right now. We have talked to people. You guys have a whole side thing going on. Well, we've talked to people like this before on the show. And also, again, I wanna say this again. I said this in the beginning. This is important to understand. There's a lot of truth to this, okay? When you look at the data on the benefits of being fit and healthy, okay? So what do they say, right? You should exercise and eat right, because why? Less chronic disease, better quality of life. You know, you're gonna live longer. That's what they'll say, right? And the data shows it clearly. But the correlation has less to do with muscle and body fat and how you look. Far stronger correlation to performance. It's performance. For example, when we talk about the grip strength test being a predictor of all-cause mortality, it's strength. It's not the fact that they have more muscle. Now, typically, as you get stronger, you have more muscle. That's true. But muscle itself isn't the strong correlate. It's strength. Same thing with VO2 max. And so again, now this can go too far. You'll hear people say healthy at any size. But at some point when things get extreme, you can be as fit as you want. And if you've got tons of body fat on your body, it's still gonna be detrimental. That's still true. But performance is the thing that relates to health and longevity, far more than the things that we like to track. No, I don't disagree. I'm teasing you right now because I know it's coming. But I do think that all these things are such incredible tools, like other tools in the real world, but also can be very dangerous, right? And so I think that's really what it is. It's like everything that you're gonna go over right now, I think has value and can help somebody tremendously on their pursuit of living a healthier, fitter lifestyle. That being said, it also could hurt them or send them backwards or send them spiraling out of control, much like a tool that we use for construction. It can build an incredible house. I got a hammer, let's go screw the screw in. Wrong tool. Or a saw and cut your arm off. Yeah, extreme. Yeah, so like many tools, it can do wonders for people, but then it can also, and I think respecting it that way is what's important, is understanding that, hey, this is a tool. This isn't the end all be all. This can totally help me. It can also hurt me if I allow it to. And so I think that as you go through these that I know you're gonna go over and make a case probably for why they're bad indicators. How they can be bad. Yeah, I just wanna preface it with, they can also be amazing, but to your point that you started this with, we've seen so many clients that utilize these tools for tracking to get in shape, deter them because the outcome isn't what they expected. And so they've built this up in their head and then it doesn't deliver on what they think. And so then they just throw it all out. Or because- Well, I think, yeah, I mean, some of the worst versions of it usually like revolve around the vanity aspect. And it's like what brought you in originally is you wanna look a bit different. You wanna look better. However, that's a very misleading way to approach it to where you're gonna have a lot of different factors that's gonna fluctuate a lot with your weight. You're gonna carry water. You're gonna have a lot of ups and downs with the way that your body is kind of morphing and transitioning in between. And sometimes it takes a bit longer. You have to add body fat. There's all these other factors like vanity-wise where your body's gonna fluctuate a lot. If we can focus a little bit more on the performance and the strength and all that, tends to keep you in a better headspace. Listen, if I were to break down my personal training career into two periods of time, like when I wasn't good and then when I became good. And what I mean by that is clients had the best experience, got the best results, and they developed a relationship to fitness where they maintained it. That's when I said, okay, I'm starting to get good. Here was the big difference. There was a lot of differences, but two of the bigger, like one of the biggest differences was I stopped tracking. I really honestly stopped tracking things like body fat percentage and weight and started tracking performance. How strong are you? How much more stamina do you have? How's your mobility? Can you do this exercise now that you couldn't do before? And their experience, are you enjoying this? Those were the most important things to me. And when I tracked those things and paid attention to them and pointed towards those, everything else followed. Before that, it was like measurements, body fat percentage, it was the scale. And we were chasing this thing that was moving all over the place. Not saying they weren't valuable, but I was way more successful later when the client would come in and talk about their goal. And I'm like, yeah, that's cool, but we're focusing on can I get you more fit and are you having a good time? Because I know what's gonna happen if we continue to get more fit and you continue to have a good time. You're gonna get great results. And by the way, here's some data on what I'm talking about. People with low cardiorespiratory fitness have roughly two to three times higher risk of dying from any cause of heart disease, whether they're normal weight, overweight, or obese. For example, being lean and unfit is worse than being heavier but fit. Fitness protects you even with extra weight. So overweight or obese people who are fit have about the same mortality risk as normal weight people who are fit. Now it's not exactly the same, but it's pretty damn close. Just so people understand what really matters when you're talking about longevity and health. And then predictors like strength and VO2 max are phenomenal predictors, far more, again, staying away from the extremes, than things like the mirror or the scale or even total body fat. Again, once you get extreme, it does start to be a pretty good predictor. Let's talk about one of the first ways that people like to measure their progress, which is the scale. And why this one can be such a problem. I've had clients, and we know, first of all, we talked about this on the show before. The scale measures total body mass. It doesn't measure athletic performance, doesn't measure vitality, it doesn't measure body fat percentage or muscle mass or bone mass. It doesn't measure, it just measures total mass. And I've had so many experiences with clients where they're getting stronger, they feel better, everything's going great. Their friends are telling them they look better. They're coming and reporting to me. Clothes are fitting better. Clothes are fitting better. And then we weigh them 30 days into it, or 60 days into it, and the scale hasn't budged. Ruined their day. Everything sucks now, I feel horrible. I've also had the flip experience, where I've had members of my gym who are coming in super consistently. I'm looking at them and I'm like, man, she's not doing well. She's overtraining, under eating, and I can see it. And she weighs herself, I lost another five pounds, so excited, ignoring that she feels terrible. And you can see it on their face. The scale is part of what you're tracking, I get it, but it can become a problem. And then there's a scale obsession. And you know this, if you're listening, you're weighing yourself every day, twice a day, three times a day, every single day. And it dictates how you feel. Yeah, I think I've beat this one to death. I mean, this is what I talked about so much. Even though I knew this going into pre-training for a show, this really taught me how crazy of a swings north or south our bodies can have, even when all things are accounted for. Like as far as like macros and the training and doing all the right things. Like, you know, a little bit of stress and inflammation and poor sleep two nights in a row, and your body will hold, depending on the size of a human you are, three to five extra pounds. Sometimes more. Bump your sodium, because you had something really salty or a couple electrolyte drinks and you were thirsty, so you drank an extra quarter gallon of water and you could see three to four pounds on the scale. Have a day where you had more carbohydrates as your source of calories versus fat or other calories, and the body holds more water. And so drink some alcohol and it'll dehydrate you, and the next day you lose a weight, a pound sometimes. Yet we know that that wasn't healthy and ideal. So the scale is such a terrible determiner of whether you are doing well or not. And this is something that I tracked so diligently and realized like, oh man, I gotta be very careful, not only with myself, but then this became, I'm better communicated with my clients of what's going on. I was just gonna say, you know what's a good use of the scale is if you're really aware of A, how it can mess with you, but then B, how much your weight can fluctuate daily based on what you do and then piecing that together. That's where I can see the value of the scale. Like I bet I could tell you, Adam, I could ask you, how much does your weight fluctuate if you have a couple low-carb days versus a couple high-carb, same calories? You could probably tell me to the pound because you track and you know. So I could see that value. But tying like, oh, my whole success. This goes back to my original point of kind of prefacing this conversation you were about to have is because I think it's an incredible tool, but I also have a good relationship with it. Like I'm aware of it could fluctuate up or down. And so when it does, it doesn't ruin my day. It just gives me insight. I'll give you another one that's like new to me right now. Off air right before you guys came on, you overheard me talking to Doug about something like how much fibers and that. I had noticed like, man, for some reason, I'm holding, I shouldn't be calories. And then I started thinking about like, how many times am I going to the bathroom a day? It's like, man, I seem to be, the frequency seems to be down on that. I didn't even really pay attention to my fiber. My calories were, because I never normally have to, and my fiber is normally pretty good just because I eat a lot, but I've been eating so low that I went back and looked. I'm like, oh, shit, I've had several days of like under 15 grams of fiber. A guy my size should be eating at least 30 to 50 grams of fiber a day. And I'm just not, I'm like, oh, I'm probably not passing some of that food. Bump fiber up, all of a sudden I go to the bathroom a couple more times in a day, all of a sudden scale goes down three to four pounds. So there's lots of things like that. And again, it didn't give me- You have three pounds of poop in you? It didn't, it didn't freak me out as much as it made me go, okay, something, there's something that's off or that I didn't do or I need to adjust versus, so- But a lot of people are so tied to it. I mean, how many clients do we tell don't even weigh themselves? Like don't weigh yourself. No, because I think for the average, I mean, listen, I'm borderline obsessed or neurotic about this stuff, right? Admittedly, like I geek out and I love it. Uh, what am I 1% of the people? Most people don't want nothing to do with it. You can't don't care about it. Well, it's not going to emotionally affect you either, which is the biggest. So, right. Like, so because I, I understand it so well, I'm fascinated by it and interested by it, it doesn't affect me negatively. But if you're somebody who like does it and you attach your happiness to it and you don't know all the different things that could be, uh, changing that, it can really mess with your day. Yeah. So here, here's another one. This one's going to, this one's going to sound very controversial and it's, it's macros. Now there's a lot of value in understanding macro nutrient content of foods. There's a lot of value in going through a period of time where you track your macros, but there's a lot of people that live here. They live here all the time and it zaps the joy out of life. Food becomes constant tracking and stressed over how much of this I'm getting and where I'm eating this and weigh that. And it's wild. It's not good. This is not a healthy place to live. You guys, it just isn't now tracking for a period of time, especially if you have a specific goal, especially if your goal is a bit extreme or you need to learn about, okay, you know, what does six ounces of chicken breasts actually look like and what does 30 grams of carbohydrates actually look like and getting an idea, very valuable. Love it. I think everybody should go through it, but there are people that live here to the point where they're afraid. They're afraid to leave. They're afraid to eat in a way where they just go about their day and eat in a kind of healthy way. Um, and that's just not healthy. You guys, it's not a healthy place to be. It's not mentally healthy. Yeah. I think there's again, uh, we'll just, I don't know if you want to call this playing devil's advocate, but I'll point out the things that I think you're so great and useful of it. But then also where it does, doesn't make sense. Like, uh, I, I only do this when I have a very specific goal in a period of time that like, um, like, you know, I have this birthday coming up. I set a goal for myself personally. This is one year since, uh, uh, I kicked Kratom. I want to come in as healthy, as fit as I've been in a very long time. And it's been this quiet goal. I'm not, I wasn't talking about it till right now. And so, uh, I'm very serious about it. I'm tracking macros. Could I get healthy and fit along the way without it? Sure. But I want, I want to come in as good as I can. And I know I have the capabilities of it. And then as soon as I get there, I'll go back to, you know, eating in a very normal way where I'm just aware of how I eat, but I'm not tracking or measuring. So I think for periods of time when people have very specific goals or timeframes, uh, or education, they want to learn about it. Incredible. But I know a lot of people, we work with a lot of people that we help that they don't know how to live without doing it. And if you don't know how to live without doing it, then it's become a problem. I saw someone the other day, uh, measuring their protein powder. Okay. Protein powder, protein powder is pre it's measured. You got the scoop. It says, it says one scoop. Just no, no, no. They weighed it so they could get it down to the gram. And so this is a, this is a place you don't want to live a bit obsessive. Yes. And it's just not, you can't be healthy in an unhealthy way. There's this, that just doesn't work. And so this is an unhealthy relationship with food where I've had clients like this, where I, this, the exercise for them was to not track. That was the hard part. Don't track for a week. I'm like, I don't know what I'm going to do. You know what they ended up doing, by the way, eating exactly the same. Cause there was too afraid to go off. I'm like, no, no, you gotta go off. I need you to go off and just feel like you can be a little bit more free. Yeah. I mean, getting to the point where it's intuitive. I mean, you do have to have the knowledge base to pull from. So yeah, you know, that's initially that's where you want to be. Uh, so you, so you know, like some days I want more energy or some days I'm, you know, I'm, I'm actually trying to kind of tighten it up, uh, to just pull those levers, but like, yeah, to every single day has to be like this regimented, exactly the same place is just not healthy psychological place. All right. So here's one that I know people are going to think is crazy, which is tracking, uh, or constantly getting body fat tests done. Now, body fat tests, I think are good when you're, you're, you're trying to watch certain trends. That being said, your body fat percentage can go up or down in an unhealthy way. And up sometimes is healthy and down sometimes is unhealthy. So people often think going up is always unhealthy. That's not true. We've actually had people on the show who we've talked to and like, no, you need to gain body fat. I remember the first time this happened with a client with my of mine, this was an ex D one athlete. She was a soccer player. In fact, she almost played for us. She was really, really good. She was trying to get pregnant. And it's like, it came to this down to this. You got to gain body fat. She's like, what do you mean? Like gain muscle? No, no, no. Body fat. You have to gain body fat. And so, uh, we did, we went through this goal of training, gain body fat. Lo and behold, it worked and she got pregnant. Um, and that was healthy for her. The other thing too, is body fat percentage measurements can be a bit interesting. And this is where Adam was laughing earlier about why I brought this up. This happened to me this weekend and it's happened to me before where if I wasn't myself, let's say I'm a client, I've had this happen to clients, clients come to me, they look a particular way. Oh my God, I feel so good. I look so lean. I've never looked like, you know, this good before. Then they'll go off and do some kind of a body fat test. It'll come back way higher than they thought ruins their day. Even though they look the same, even though I'm like, you still, what do you mean? You look great. But yeah, but the body fat test says that I'm whatever percentage higher, who cares? You look great and you feel great. Who cares what it says? Nobody, you don't walk around with that. I definitely know. Y'all know that, which by the way, we'll talk about a little later because, uh, they can be very interesting. Now, the way that you would use a body fat percentage test is to try to track trends, not so much stuck on the number, but rather is it going up or down over the next six months and then, you know, it's funny that you, uh, you, this all happened and, and we will get into it later, but that, but that this was, uh, on your radar or this is what you put in here because, so, uh, you know, you had been bringing up to me for a while that you wanted to go, uh, test and I didn't want to, and the reason why I didn't want to, and not, and especially right yet was one, I didn't track a starting point. So you don't know where you're going. So I don't know. I, so it literally would be just to get this arbitrary number. It wouldn't tell me, was I doing the right things before after? Cause for all I know, I was 8% higher or I was one, you know what I'm saying? So the same, so it really, it really served doesn't serve me at all to go do it. And so, and the reason why I wanted to delay as long as possible is cause I'm, I'm in a rhythm. I'm doing what I know I need to do. And what that number could come out and be could really discourage me. Like, uh, like in my head, I'm like, oh, I feel I'm this point. And it could be, if it was North of that by three or five, I don't know, just because I am aware and understand how this all works, it doesn't mean it doesn't ruin my day and wouldn't piss me off because it's like, damn, I'm way further, I'm further away than what I thought I was. And so there, to me, there was no value of me going and doing that right now. I will do it before my birthday because that's kind of my end point for me. So I absolutely want to see where it's at just so I have these, this, this hard data number, but the reason why I wasn't really in a hurry or wanted to do it with you is cause I didn't do it at the beginning and so it's, it wouldn't, it's not going to help me. Yeah. It literally is only rolling the dice on, is this psychologically going to F me or is it going to give me some great positive number that still really doesn't matter because it doesn't tell me that I was doing things good or bad. Right. You know what I'm saying? So I've learned this. It's also interesting how different body, the same body fat percentage can look on people. I've seen, uh, people, I've had female clients at 25% look very lean. And I've had female clients that, you know, 19%. Uh, and they don't look nearly. I mean, Katrina is this example. She's an anomaly that I've told you so many times. She's hydrostatic weighed Dexascan at 12 and 13%. You see what my, my wife looks like. I mean, she looks fair, but she don't know. 12, 13 would look too lean oftentimes. Yes. It does not look. Yeah. Watch when I I'll go have her test again. She, I don't think I've ever seen Katrina test higher than 15% ever. And, and we're not talking about in body bullshit. We're talking about Dexascan, which is considered gold standard and hydrostatic way, which is in my opinion, the most accurate without being dead. Yeah. And she is done. So there is something to be said about the, something isn't telling the full story on, on these things. Again, they're incredible tools when used appropriately, when used as a, a, a guidelines of, okay, and this is where I would have loved to test with you. If I, cause three months ago is when I really started cleaning it for, yeah, I should have taken it when I was completely inconsistent with the diet, inconsistent with my training and been like, where am I at right now? Okay. I'm here. Boom. Here's the plan. Now I go, then I would have loved to take it with you. Cause then I didn't, it would do it. It would to me, then it would really give me good information. Then it's valuable to me because it's still, that's my bot. And even if it is one or two, regardless of what it started, like, am I going down? Right. That's right. Am I going down? And at what, what speed am I hanging on to lean body mass? Am I losing lean body mass? So am I going too fast? So it could tell me a lot and can be extremely valuable for that. But to just randomly take it because you feel good and then you want this confirmation from it. That's actually setting yourself up for failure because it's got to come back and impress you or else you're, you're dead, you're either just kind of down or you're really down. You know what I'm saying? Depending on the number it gives you, which is totally why what didn't want to do with you. It was like, there's no real number that comes back that I'm going to be happy with because I didn't see where I started. And so unless it's, and I know it's not going to be anything. I've I've know what I look like when I'm crazy shredded. I'm nowhere near that yet. So it's like, it could only really discourage me. So it's like, I don't, I don't want to do that yet. The next one is circumference measurements. And this can mess people up because, uh, it doesn't tell the whole story. What I mean by that is, so as a kid, I always wanted to get bigger. I'll use myself as an example. And so bigger arm measurements was always what I was after. But I tell you what, uh, my arm smaller and leaner just looks bigger. And I didn't figure this out till much later as a kid, it was like, I don't care what adds size to the, to the tape. That's what I'm doing. And when I got leaner and would lose weight is when I, people would ask me, what are you doing for your arms? It looks easy. You have more lines and define. That's right. It could also for the waist. I've had so many female clients. Uh, I had female clients that would go get a, get, uh, what is it? Uh, irrigation where they do the colon irrigation. Uh, so they, they'll put what, you know, they go to this places. They get it. No, it's not coloscopy, but they, uh, it's like an enema, but they go in there to take out trapped, whatever. Colonic. Thank you so much. They'd be like, I lost three inches on my waist. Like we just, you got rid of stuff that was inside there, but I also had clients that their, their, their circumference measure was up because they, their digestion was off, had nothing to do with body fat percentage. So circumference measurements are also not a perfect way to measure. So you can use it, especially when, like you said, like a lot of times, I mean, people are going for wanting to look better and feel better and you could feel a lot better and circumference go up or down and you can look a lot better and circumference go up or down. Like I, I saw your, or your waist could look smaller because your shoulders look bigger. I mean, it, it, it does have like the effect of like, you can affect growth in certain muscle groups, like as opposed to like, you know, losing fat in like a certain area. It's not going to happen. It's going to happen overall. But you know, so you, so if you're just tracking for size of muscle, it's pretty decent. I mean, Ryan, Ryan, I hadn't seen him for what's been a month since he came here. And he came in and he was like, Oh my God, bro. You look so Jackson's last I've seen him. Like I'm down, down way. Like that. And you're talking about somebody who's a personal trainer for 27 years, bodybuilder got used to looking at physique, but even someone like that, that just shows you how much, like for sure, all my circumferences are down, but it's just like once you, when you look more defined, you look more muscular, you look, you look more buff or whatever like that. So no, it's terror. It could be all these things that you're listing can be an awesome tool, but then can also, uh, be terrible to turn into orthorexia. That's right. And that's why I like performance. Now performance can also be worshiped too far. You can also push it way too far. Like strength is great. You know, you start pushing it for too long, too far. You get lots of injuries. VO two max can be like that. But for most people, if you're becoming more fit, everything else is doing okay. Uh, and so, and again, when, when it comes to longevity and health, it's a much better predictor than circumferences and body fat percentages, then weight on the scale, then all that stuff. It's like, how fit are you? That makes the big, I mean, I have, I have a different view or opinion on that. Like, I think, I think learning to have a good relationship with all these things is the ultimate. The, the, the point you're making that I think is so true is the average person doesn't want to put the work, the effort and the time into building a good relationship with all these things. Uh, they just want to use it as a quick answer to the test. And it's not that simple. There's so much more going on here. Um, and so the easiest way to judge, are you doing well is what you're saying is just like, if your performance is going up stamina, strength, energy, all those things, then you're getting healthier. You're doing better regardless of what all the other ones say. That being said, like all of these, I love, and I think men have given me such insight and understanding of my own body. And I love utilizing, but it's, it's, I guess it's just not for everybody. Not everybody. Uh, so I guess if you are interested in those things and you like that stuff, then you, you need to learn to not take it at face value and you need to really learn to understand how to use it. Um, if you don't have any interest in that, then the best way, the default is yeah. And as a trainer, I like getting my clients to attach their, uh, success to their fitness was like the best thing I could possibly do. There's a lot of people that don't even track their fitness because they track scale and stuff like that. Like how much weight you lifting? I don't know this and that. How's your maximum energy is down, but I'm losing weight. Yeah. They don't track it to the thing that's Oh, that's still gotta be the scale has to be the number one thing that people remember still do you identify so strongly with that number? Yeah. I mean, yeah, I don't, I don't, uh, fact it's even, even I'd say body fat percentages is still very rare. Yeah. I mean, you have to kind of be into the fitness world. It's not easy to test your body. You got the body fat percentage scales now, but you're right. It's the scale. Yeah. Like most people are, Oh, I want, I just want to be 10 pounds lighter. I just want this. And it's just like, Oh my God. All right. So I'll tell you guys what happened. So I'll tell you guys. What happened to me? I went and got a Dexa scan, which by the way, stop it. Which by the way, I'm going to send, yeah, I'm going to have, I'm going to have them post on the YouTube channel, a picture of what I look like. Oh, don't do that, dude. Yeah. Because I've been, the guys and I were talking about this off air, you have a bit of shallow hell going on. What's like you, you sent that picture, all of us, and you see yourself different than what we see. Like all of us were like, he's still really fat. Shut your. Yeah, but none of us wanted to tell you, so I don't want you to put yourself out there. No, I have to do. Hey, listen, so here's the thing. So I knew this by the way, I did message you before too. I know this, uh, caliper measurements for me always measured me closer to what you would think I was at. So you can look this up. You can go online and say, what does 10% body fat look like on a man? What does 8% look like? What does 12% look like? And go through the numbers. My body fat percentage. When I take it with calipers matches that much more closely than when I've done other methods. Other methods tend to test me much higher. And I knew this, I told you going into it, I was texting out. I'm like, it's going to say I'm like way higher. It always does. Even though I, the way I look, I feel like I'm a lot leaner. I brought, I came back at 14% on the DEXA on 14%, which is borderline fat, which is, you know how many people listen to me right now? From the guy that's like lean year round, dude. That's a, this is fun. Well, so I thought I was going to measure closer to 10 cause that's what it looks like to me. And when I've done calipers looking this way, I mean, I've been telling you for a good six months or so now you're fat. I mean, I've seen it, I've seen it in your face, bro. I have text messages of you guessing you have at least you haven't, you're carrying at least two or 3% in your face. Now, I mean, you're starting to get, you started, I got the receipts, dude. I got your text of you guessing my good friend. I'm going to tell you, you don't sound like a good friend right now. What happened? So it's gotta be real. You know what I'm saying? So I was going to tell you, you guessed I was like, it'd be around 9%. Yeah, no. So, well, here's, here's what I know. This is a good, this is really good because if the average, if a client went there expecting based off how they look and they got that number back, I've had that happen and they're crapped out. Deflate you. It's like, it didn't change. Another reason why I didn't test too, is because I also know that I'm coming from a place where I don't have, um, I don't have nearly as much muscle on me as I've had in the past when I was body fat testing all the time. Right. And so, and one of the things I know that, uh, you look great and this is, I think it still falls right in line with what we've talked about in this podcast. We've done, we always tell people like build into the physique that you want because you will look better, 2% body fat higher with 10 more pounds of muscle. You are an example of that right now. Regardless of how exact accurate the thing is or not, but at the end of the day, you look lean, you definitely look leaner because you've built so much muscle in the last two years, like a lot more muscle in the last two years. And so classic example of who cares if your body fat percentage comes in in the 10 to 12 to 14% range, if you look like a dude that's 6% body fat, because you've got so much muscle. It is. It is interesting though. I'm going to have someone test me with calipers just to see. But why? When, when the, I want to see what the disparity is. Yeah. But who cares? Are the decks, the deck scans, the gold standard. Well, no, I know that. I don't care. It's not for me. It's just so I can report back on the show. I mean, that, that, that, that, that there's more air in the body fat pinch, the pinches says more error, but I believe because I've done this before. I know what I look like when I'm at 9%. I know what I look like when I'm at 6%. It comes back closer to what I think it's supposed to be. Yeah. But those, even that, so somebody sent me, they saw, I did the one picture of my update, like a couple, like a week ago or whatever. And, uh, so, and I know like, again, I know where I'm at. Cause I've tracked so many times and they're like, Oh, what do you think? You're like 12%. I'm like 12. I'm not 12% right now. I know I'm not 12%. Uh, and then he sends me over like, uh, like, uh, a thing of what the internet shows, like the AI or something. Yeah. That's no, it wasn't AI. It was pictures. You can send your picture of, of, of bodies, but I can also, again, that's why I think that, that, that stuff is even more inaccurate in my opinion, because I can show you, and I've done this. So if you go far enough back on my Instagram early days before mind pump, one of the things I tried to, I tried to show people this and showcase this. I did these things I did, especially as I got lean. Uh, I showed people a 24 hour differences on the scale and the way I looked at my picture. Radical. 10, 10 pounds on the scale. And one looks jacked and one looks like an average, like it's like, that's how much, when I'm depleted all the way out and flat in the morning to a guy who fills up for 4,000 calories, water a gallon, and then gets a pump. I mean, you can make a body look radically different. There's a whole category of supplements that initially started with ads like that. The pre-workout pump supplements. It was the first, it was the first ones that came out had before and afters that were before the workout and right after the workout to show the pump or whatever, and it was, of course it looks dramatic. They sold crazy amounts of supplements, even though everybody knows like, well, yeah, you got a pump. Yeah. That's why when, when people use, I think the stuff online and then to your point too, bodies are different. And the, the men ones are like show their torso up. Some guys hold like, I know I have fat ankles. Probably. Well, I know, I know that I'm not, my quads aren't feathered yet. And I know that when I get, when they get feathered, I'm down to like feather quads. He has to see him all the time. He's like, Hey, save the picture. Let me know when your quads get feathered. That's what I want to see. See, secretly, I send him pictures all the time. Yeah. See, these things are like, this is all, that's all bullshit. Like you can, I can make, I can make myself look all the way down to that three, four guy, all the way up to that 25% guy flex to be like 20%, but like jacked huge in and shredded, you know, at 20%. How would you be shredded? Yeah. Well, that's what I'm saying is like, if you had like enough muscle that's protruding out, let's say you could do that. Is that where you think you are? No, I'm just saying that'd be a better goal. Well, I mean, that's like, listen, we know that athletic, we know that peak athletic performance when they test it typically falls between 15 to 20. Yeah. The shredded athletes that sometimes you see, those are anomalies. Most people, all things being equal for men, all things being equal between 15 to 20% where you're going to be the most, you have the best strength and stamina and all that stuff. Now, did you, now, because of this awesome test you just did, did you just, are you throwing it up in the air and being like, no, I don't care. No, no. I mean, like, are you still trying to get dialed? I, you know what? I, it stopped initially. I got a little carried away to try and get leaner. I'm not doing that anymore. Now I'm just, I like the way I feel, uh, lighter. And I also like, um, I actually think you need to lose muscle still. Yeah. Oh, that's a little too much. Yeah. We'll see what happens. No, I'm serious. I think that would be, the move would be to, well, not completely, you don't need to completely lose muscle now. Well, the, what you would need to do and what you don't do probably right now is actually legit cardio bikes. Yeah. It's like legit cardio three times a week. I I'm just, I'm just now I'm just trying to eat less and, um, just, I feel a little better, lighter. And so we'll see. That's what I, I mean, the, one of the best things that's happened for me in this, this whole thing is, is just how much better I feel health wise. I mean, I've got my, my sleep is I'm getting some of the best sleep scores and readiness scores. My digestion feels good. My psoriasis feels good. Like. Ooh, I got some studies on sleep right now. Yeah. I got some really interesting studies that they, so they were looking at how much temperature affects sleep, but then they took it a step further and they were looking at adjusting temperature throughout the night and how much that improves sleep. So we know this, we know, already know this, that having a cool room has a significant impact on sleep quality. Okay. So all things being equal, if the room is too hot, uh, then you're not going to sleep as well as when it's kind of cool. I think it's like 65 to 76, 67 degrees is where they find you. I all wake up. Yeah. And they, they, they find like the best, the best kind of sleep for that. Okay. So eight sleep did a study. So eight sleep, uh, for people who aren't familiar, it goes on your bed and it warms and cools your bed. And they have something called autopilot autopilot is this AI so sick. It's this AI part of eight sleep that tracks your sleep and then adjusts on the fly. Okay. Cause having a cool room makes a difference, but does it make more of a difference to adjust the temperatures as you go into different stages of sleep? Does that actually make a difference or should it just stay cool all the time? And it turns out it does. So they took 34 individuals, uh, who completed seven nights each sleeping with the pod and then with the pod using the autopilot feature. So they compared cool to cool, but adjusting throughout the night. So they didn't go cool versus hot. Cause we already know that's going to kick butt cool versus hot. It's cool. It's better, but they did cool versus cool. That adjusts throughout the night. Yeah. How much of a difference? Well, they had better, their heart rate went down. Their HRV was higher. They had more deep sleep and lower light sleep. So it improved everything. So, so not just fluctuated just with your rhythms or that's what it does. So when you put on the idle autopilot, your, your core temperature changes through the night as different stages of your sleep cycle, you'll run hotter and cooler based off of that. And it adjusts it. So I can go back. So it's just your heart, uh, pace or it measures your, your heart rate movement. Uh, it's, it's actually very advanced. I don't know any other sleep, anything that tracks your stages of sleep and then adjusts through. And by the way, it learns you. So after a few nights, it gets better and better at knowing, you know, Oh, Justin's here. Cool off. Oh, yeah. Mine starts really, uh, cold to cool my body. I want to say it's like, I don't hold me to these numbers, but I think if the last time I looked, it was like minus four and then around like midnight or one, it warms up a little bit to minus two. And then I think the, the warmest it gets is minus one and then back to minus two. And then it warms me up in the morning time. Yeah. So cool. Yeah. It is. And I didn't set any of that. Like I said, in an initial, like I needed to be cold minus four. And so it kept me autopilot manages. Yeah. It takes, I don't know if it says on there, but it takes about a week or so for it to really calibrate your sleep. And then after that, I never got to mess with it, but the first time you kind of like guess at what, how cool you think you're going to like it. And I think that's when I was like, okay, minus four, I want it cold. And then, uh, over time it starts to play with, and I know if I, if I think of all the things that I've done for my sleep, it has to rank as the top. It's the top. Yeah. Yeah. If, if not the number one, it's for sure. Here's the downstream effects. Improve your sleep. You reduce your cravings, improve your sleep. You recover better from your exercise routine, improve your sleep. You improve fat loss and adaptations. It's like all measures, dude. Yeah. Everything's crazy. So it's like the one place. If you improve that, uh, that improves everything else. Yeah. I don't, I don't know if it's just getting older or because I've been paying attention to this stuff for so long, or maybe just aware or not, but the, the difference of sleep and recovery and then going into the next workout is, is so obvious to me now. And I know I granted, I also use the aura ring and the readiness score and all. And I see all that stuff too. So that I'm getting that data feedback, but I can feel it. I can feel it in my body. And in the past, young me would just like, ah, push through where now I, I adjust my workouts. It's like, oh man, not the greatest night of sleep. I have my readiness score is low. My body feels a little stiff and achy. Today's more recuperative the way I'm going to lift. And then other days I, I get, I, before I even checked a score, I can tell, I can tell the way I wake up, I wake up just naturally more vibrant and I've, my body feels good. Sure. Shit. I go check my score and it's like, yep. Another one of those higher. It was great. Oh, it makes a huge difference. Finally back on track. I've been telling you guys, like my sleep's been so bad as of late and something you'd mentioned to me too. And I had tracked like cortisol levels and it was kind of bleeding in a little bit late in the day for me with that. So I was kind of getting ahead of that early. And then also too, like, um, blood sugar levels at night were a bit elevated. And so I had to like cut my food and drink and everything like a lot earlier. And that's helped a lot. So anyways, it's been a lot better now. Way better. Yeah. Dude, just getting that. And then the temperature and all that kind of regulated, but when you stop eating. So now it's like six is like my, that's, I have to like eat at six. If I go any past that, like even into seven, it's like, it kind of dips me into, uh, you know, restlessness. And you're at bed. What? At 10, 11. Yeah. I go to bed about 10, 11. Yeah. So four or five hours before you go to bed. Yeah. Yeah. That makes sense. A hundred percent. I know. It's just funny. It's stupid. And again, the old man thing, it's like, dude, I have to like really think and plan it out and like, like be regimented with it. Yeah. But you know, what's funny about that? There's an individual variance with that. Some people have better sleep when they carbohydrates hour before bed, the whole backloaded carb thing, like an hour before bed, they just sleep better. I've had clients like that. Yeah. I remember the first time I had a client like that. This makes no sense. Yeah. But there's data to support it. I used to be babies are like, I'm not like that anymore. I used to be like that. I used to, I used to, I used to sleep with a baby from eating a bunch of carbs and fill it up before the bed. It would put me out. No, it messes me up. Yeah. And I, I, now I think it's more related to digestion. I just, I don't remember having that sensitive of, of digestion 20 years ago where now I'm definitely sensitive. And so I just think that it's like, that's, that's changed. It's evolved. And it's for eating a lot will give me a good nap, but it won't give me good sleep at night. Yeah. But in the middle of the day, oh yeah, it just disrupts everything. Imagining you not being able to sleep is weird to me because I can nap so easily. I mean, boom on a bus, a loud airplane, people talking, still getting on the plane and you could be out or in a car, dude, it's such a hack. It's like a superpower. It's like I push a time machine button when you're sitting in class, like a boring professor is worse considering that sleep is one of the greatest things that we can do to. Coop to recover to build muscle to burn body fat. It is absolutely a superpower of yours that you can do it on command I wish I could be like, you know, what didn't have the best night's sleep last night And if I want to maximize gains, I'm gonna take a little bit So today I got to go train I was gonna tell you guys At one of the old Gold's gyms, it's now called American barbell the burnout one known on Hamilton Campbell So I went there last week. Okay, so I went there again today And the reason why I went back how is that place? I haven't been there in a while. It's the same Oh, it is. It's the same. I haven't been there in They've probably added a couple machines here and there but pretty much the stairs upstairs. Oh, yeah But and that's why I like it because I went in there and they have machines that I haven't seen They had a pullover machine Score, bro. They have forearm machines. They have a gripper machine. They have a machine for the extenders and flexors You know hard is to find for machines. They have a neck machine. Tell me the last time you went to a gym Yes, dude, where you put your head on those and you and you strengthen Now they have those halo weird-looking ones They had the old-school t-bar row the one you got you can't chest support yourself because you're you know being a big baby Like support yourself. Yeah, so I went in there and I was like, this is fun, dude It's not a good time. I trained in fitness 19 this weekend for the first time in a really long time I hate going to that gym They have this new thing they've done where they turn their old group X room This is a really interesting idea model. Like I got to go find out more details on the pricing and how it works but they basically The they put like cool lighting and then they put that what's that really expensive gym equipment out Panera? Yeah He's a Panera Panetta Panetta Where you buy the sandwiches So panada panada, okay, so they so not as supposed to be like the Ferrari it is like really nice, right? So though so it used to be this giant group X room. They've now turned it into Justice all the high-end equipment cool hip thrust right and you can kind of see in the window and so that you can't use it Unless you pay extra you have a digital code and it's separate from the rest of fitness. Nice mark. Yeah, I think that's very smart I think it's interesting. They're so cheap. Anyway to go exactly and so you and it's probably less crowded. It's like carpool It's kind of it. It's kind of a brilliant model for gyms that are in that that low price point I've never used panada. I wanted so bad I don't know if you can look up the fitness 19 in Morgan Hill and see if you can see what I'm talking about Cuz I'm I was I've never seen it yet. And I'm like, oh, this is kind of really hammer strength Does it that much different? I don't know. I So some of it some of it looks interesting, you know, you can look at a machine and kind of yeah Yeah, you're like this is yeah, I think it is there so I like hammer strength, but some hammer strength I think that they designed them poorly. For example, that's gonna piss people off The seated row the one that Dorian Yates used to like to use like this where you pull the handle Okay, this this seat doesn't it needs to go higher You tend to pull the handle and you get this like a lot of elbow flexion. So because more bicep Yeah, I don't know anybody that sets the seat. So I have everybody's I have to sit it all the way up and then put My that's right. So I can get it and you're tall. Yeah, and you're tall. It's a bad design It's also I haven't I've done that in probably two years and I just wanted to do it just to do it It was supposedly gonna be an easy day light day, but I mean I It's so easy. Yeah, I mean I fill the whole thing up and I haven't done So on the track have been over on the track. Oh, that's when I have I bought Yeah, yeah, oh you see that somewhere yeah, oh I've only seen my gyms now Oh, they do. I'd only seen that you're yours. You find those thing. I'm talking about Doug. They call it the vault Yes, that's it. See that's all lit all different and that's like it's separate a premium. It's it. Yeah, what's it? How much does it tell you how much I? Mean, I'm kidding. I don't be terrible sales They just put the price it's brilliant because you're not allowed to fart in here One of the reasons why I can't stand going to that gym It's like an extended high school gym, you know, that's what it is And so I try and avoid it all I know this is showing by the way Industry-wide Jim's footprints are expanding with weights. Yeah. Oh, yeah weights weights weights a little different. Yeah Completely got out. It's good. So it's $29 a month if you want the vault If you want basic, it's $9.99. Would you pay $9.99? I think I'm paying more than that already you are I think I'm paying 19 already or something like that 19. Yeah. Yeah, not sure Gets me nine and they charge me extra just because they can I guess Just be a dude yes dude So people have been messaging me about a compound called NAD. In fact off-air you were asking me about it. Yes, okay It's everywhere and I see all kinds of supplements around it and I you I know anytime I see stuff like this It's like the biohacker that they're always mentioning it and pointing to it and like so what's the real value to it? So any D? Any D goes down as you age and higher levels of NAD essentially mean more energy for your mitochondria essentially, so without getting into the Getting into the weeds and honestly mainly because it's complicated but NAD Increasing NAD levels will give you more energy for all of your cells So when people think energy they oftentimes think about like caffeine or like a stimulant, okay This is different more energy in your mitochondria is actual energy. It's not that we're stimulating your central nervous system It's not that we're making your body produce more norepinephrine or whatever It's that your whole body actually has more available energy. And so you just feel better. So having high good Mitochondrial energy just feels like vitality. It doesn't feel wired doesn't feel like you're it just feels good. You just feel good Like accessible you have a good energy now the problem with NAD supplements, there's a couple one When third-party companies go and test NAD supplements, very few of them actually have NAD, which this is just Industry pictures that's super frustrating. The second thing about NAD is if it does contain NAD NAD is such a large molecule that it's very poorly absorbed orally. So this is why Biohackers will inject NAD because if you supplement with it, you don't absorb much of it at all. Yeah, I mean, it's like IVs This is why supplement companies will then sell precursors to NAD So like NMM, for example as a precursor to NAD because it does a better job Raising NAD levels than taking actual NAD But the best possible thing you could do that you that you would want to do is actually have real NAD And the way to remedy that is to have it in liposomal form so like so Roe nutrition does this yeah So Roe has NAD plus it's not a precursor. It's not it's the actual NAD plus But they encapsulate it in liposomes and liposomal NAD Definitely raises much more absorbable it's because it has to because otherwise the molecules too big when they encapsulate in a Liposome it goes to where it needs to it doesn't get destroyed by the gut Liposomal technology has been around for it's like medical grade type of way It was designed it was first created in 1960s by the pharmaceutical industry to deliver medicines But now if a supplement company has the technology is willing to spend the money you could do it So like another example, so with NAD if you take it and it's not liposomal You can basically throwing them you throw your money away. It's not absorbing either IV it or you do liposome or that's it Okay. So again Roe is the best when it comes to liposomal type delivery to give you guys an example vitamin C Vitamin C is absorbed. Well, you take vitamins you take vitamin C I think we absorb it well, but if you put it in liposomal form, you'll absorb up at a hundred and fifty percent more Yeah, so it just increases bioavailability across the board Yeah for some compounds essential NAD plus is one of them if you don't if you take NAD orally and it's not liposomal It's literally you can't you can't absorb it You know, I never because we've we've messed with both IV NAD and try it we've done we've messed with it many many times. I Never felt it like I felt it when I came off those withdrawals. Yeah, holy shit And did I feel it before the times and I imagine that's because I think that all of us are relatively healthy guys Exercise eat well do all the things and so, you know something that's you know Helping your mitochondria is like hard to like probably depleted to withdrawal. Oh Sleep or stress. Oh, dude it it was Night, and I remember after taking it telling Katrina. I was like sure because of course she was like constantly taking care of me during that time and She's like, oh my god, you look like you have life in you and I'm like, I don't want to get too excited But I feel it now Because I was in the thick of withdrawals it I eventually was bad again, but I had this like eight hour window of What that supplement does like it like I like could clearly feel what it felt like the days right before the feeling of right after my body getting all of it and then also even like it wearing off and then going back into my Withdrawal feeling or whatever But it was like it was cool for me to experience that because that's how I was supplemented So hard sometimes like you you you take these things and you're just like I understand the science I know they say it's all good. It's like hard to feel your mitochondria being healthier You know, it's like but when it's really messed up and then you do some of that you can actually so things are matic things That actually increase energy in the mitochondria. You will almost you typically will feel creatine does this so people take creatine I have a friend that's a nurse. She's like this is life-changing. Yeah, I got another friend. That's you know has another He's taking crazy. He's like this is life-changing You just needed the you needed the mitochondrial energy and it is one of them if you if you get and absorb real nad Probably seven or eight out of ten people will notice a significant difference. Yeah, and how they feel so which is cool Yeah, okay. Speaking of I want to talk about the Tesla Roadster. Oh Yes That looked so fake. I had to watch that multiple times and realize it was a real life. It's real What is going on? I don't know. How is it that he's so far ahead of everybody I don't you think I mean you could see like obviously pulled from SpaceX how they brought the Rockets back and they're like have these like thrusters to kind of adjust it and everything like that's so crazy You put that in a car, you know So by the way Porsche came out with their car the same same day and people were just Overshadowed so I'm gonna I'm gonna be the turd in the punch bowl here So Giant marketing ploy. Yeah for sale. You're not you're not gonna flip nobody. Nobody gets to buy this thing. No, okay No the next one there's part of it'll be in the car. Yeah, the little fucking just boosters just a jet boost Yeah for the 250,000 version, yeah, that's it which will give you a zero to 60 like less. Yeah second, which is cool We have with Tesla Cargo zero six in less than one second not less than one second, but I've been 2.2 and it's crazy, too You imagine like the regulations of like if people were driving those things that actually Just hitting like so I So you've got you've got You've got the big thing going on with His his his stock right now. You have the I think it's in we're I think we're 30 days from the last bit of What are your shares which I'm calling? SpaceX is getting ready to sell off and so like that Nothing like that that the most viral video anybody saw this weekend was that so everybody is on it So what what was incredible what will what will inevitably happen to those shares? So now this is the last wave of all my buddies that I hooked up with all of my early investors that are gonna be Able to cash out next 30 days. He's gonna give you a nice run on your on your stocks right now You're gonna cash all that out. Nobody's gonna drive that fucking car. Okay, it's not gonna happen Nobody's gonna get that version at least five, bro. Yeah. Yeah, exactly five like collectors No, and then the model below is even limited and hardly anybody's gonna have access to it's his rich friends Yes, bro. Read it read up on each one of those. Okay, it goes there's three models the crazy one that nobody gets. Yeah They're not making them. Yeah, it was it's literally for show Talking about the flipping ups the second one the second one is like crazy limit like a hundred people will get the one that has the Rocket dusters there too. They're only gonna sell a hundred of them. I don't know if it's a hundred you can look up It's extremely limited, okay, so you're not gonna see them like you see Tesla cars all over the place the bottom $50,000 one is one which is basically does nothing special. Yeah, other than what a drop to you. So it was all a Brilliant 50,000 marketing boy to get everybody talking about my brand my new car It doesn't say how many well, they'll make it says there's three primary configurations scroll down Doug Performance thrust features cold gas. Yeah, you go super cool. They go all the way down to like Honda Civic like capable version The standard entry-level setup is what everybody's gonna be able to buy. Yeah, but I think the other two are Extremely limited, but here's the thing Let me just let me just push back. First off. It's it's cool. Yeah, everybody's looking at and talking about it. Sure They they are at the they are at the limit of science when it comes to cars right now, oh, they're so shit Yeah, they're autopilot They're just pushing innovation. I appreciate easy. It's wild. It's amazing to watch and also it's just listen We're do and I don't know the guy personally. I've actually had people message me. What do you love him so much? I don't love I don't know Elon Musk. I don't know him Cool stuff though, but when it comes to being an entrepreneur Oh find me a more brilliant entrepreneur brilliant brilliant and salesman Brilliant nobody. Yeah, nobody. I mean a hundred percent. Listen when you actually he's not how many we don't unpack this The technology is actually not that crazy. We've If we've landed on the moon, and we've landed we've landed rocket boosters far like yeah Yeah, you take up to take a piece of metal and to turn it and land it landed perfectly yes on earth I'm in a car. I would imagine on the moon would be harder. No. Okay. No no no what do you time? Yes, but nobody could own that and nobody was demo nobody could own this yeah That's the point. I'm trying to make what I'm trying to make right now. It's just like heat what he did was a Brilliant yes marketing strategy that thing is I don't how many billions of views does that thing have now I mean in literally I mean, but as an entrepreneur He's you can't I mean he how many billion dollar companies has he built It's I just want the feature where you climb walls with it by the way I own it my son owns a toy that does that so we have this fake gecko. Yeah, it's this like fan, right? It's just a fan There's a car that already does this okay? Yes, I know you're talking it shows. It's a incredible video You can watch a GT3 RS is which is one of the fastest cars around a track the downforce is crazy Yes, and it has suction on it, and you see it. Just zipping past. Oh, yeah, it's a it's a regular combustion I think it has a combustion engine plus it has electric motors on it drive up And there it is right there a McMurdy the McMurdy you can and it goes upside down because that's it driving up Oh, yeah, holy shit. That's cool. Yes, so cool Well anyway This is another thing that he's doing that is just this is brilliant entrepreneurship brilliant He's gonna give by the way 0 to 60 in 1.3 seconds Okay, okay, so you guys you didn't even know about this car thruster because you didn't know about this car Cuz he advertised so if he would if he would have flipped it upside down with some rocket boosters And then told you you can't have it. That's true. Yeah But listen listen to this though. He said and he's gonna do this He said he's gonna give every kid in America a share a share for SpaceX. Do you know how brilliant that is another cutoff? How old I think they have to be under 18 have to be a citizen, but do you know how brilliant this is me? This is so this guy really You know it's so brilliant because you're gonna get everybody Who's gonna be who's gonna want this company to stick when is he saying he's gonna do this? Good question. We should look it up, but he said he's going to yeah We're also gonna fix all those audits of the federal government too, right they did a lot of cuts I mean, he's the only one that at least was like yeah making efforts But I think that giving a share to every kid think about that you get so you'll get bit You'll get hundreds of millions. I don't know if there's 100 million kids Million kids 72 make you'll get all these people are gonna get are gonna be tied to the success of this company Talk about public support talk about like excitement. That's wild so he's giving everybody a hundred fifty. I'll do it Yeah, let's let's say it's crazy. I mean, I want to directly to yeah I know I want to see it. I want to see that I mean nobody's done that before nobody's on that. Yeah Yeah, that'd be really cool. I mean if anyone could do it, right? Yeah, it's crazy to think that you could just give away ten and a half billion dollars. I mean I wonder how much cash he actually has because I know most of its companies, you know, people think When we were talking about how you know the I think it's so funny We'll just show you how it's always small-minded people that take shots at like billionaires Like I wish we had a stat of Doug Kapoor I don't know if Doug had searches or find this but what percentage of billionaires actually have a billion dollars in cash It's probably it's almost non minuscule. Yes, like high 90% of them. It's tied up in a company's worth That's it's wealth. Yeah, and and just so everybody understands too Well, that's not measured by like that company is like almost zero percent have a billion dollars sitting in cash. No way so it's like By those numbers were worth all kinds of money, too If you have a successful company that does really well They measure that in depending if it's a tech companies, by the way, they'll they'll inflate 10 to 15 X Of the value of what it like technically of EBITDA. Yeah, and so you're talking about let me use my parents as an example Okay, my parents they're Sicilian immigrants. My dad didn't even go past second grade couldn't afford going to school Raised us in San Jose did a good job working his butt off. My mom worked her butt off My parents are both retired now on paper. My parents are millionaires. Why cuz they own a house in San Jose That's that's their wealth and they're not millionaires. Let me tell you they live pretty close to paycheck to paycheck, right? But because they own a house in San Jose, my parents are technically. Yeah, they have a valuable asset That's in a company that produces Revenue, especially a profitable revenue like companies like Tesla like like these companies like boring all these companies that make a profit And especially tech ones are are are an asset and they're valued Extremely more than the cash that they're bringing in and they're definitely not bringing all that cash into one individual So when you hear these net worse and we go and we want to go after all these Hut sent to millionaires and billionaires, it's like to have them sell off all their company Yeah, most of them aren't aren't are not walking around hoarding piles Everyone thinks of like Scrooge McDuck diving through fucking gold coins all days. It's like they're not that well Their wealth is tied up in the business that's providing thousands or tens of thousands of jobs for people that are making an income off of that and then that's Valued at 10 to 15 X and then that because you own it as the founder it goes under your net worth But it's like come on, dude It's like so silly speaking of which my parents, you know how much they bought their house for in San Jose Oh, I want to guess Early 90s 90s I'm gonna say Less than 200,000 less. Yeah now it's like I think it's value probably 1.7 because all the properties in San Jose But again, here's my parents and it's like a track home. Yeah, it's a San Jose house They don't live in like the greatest area of San Jose either. It's a normal place Yeah, but because of you know, all the tech companies here blew things up my parents Yeah, and if they sold the house they'd have to go live some you know, yeah, that's why it's not It's not fair to do that and that why that's a great example I know we're comparing Elon Musk to your parents But it's still a great example and there's a lot of in-between and there's a lot of those actual There's a lot of people in between that have built Small good successful businesses that have provided jobs for 40 50-something families that on paper look Very rich what it's just like you want to go you want to go tax them harder and even more aggressive The the risk at which you put them out of business in order to keep all these other people in business is terrible idea So today there's been there have been people that have tried to pass Bills here in the Bay Area where they'll you'll then pay taxes on the value of your home Which would what would happen if you did that is you would get a huge tax the air we breathe You get a ton of people who would have to sell their homes because they can't they don't have that money They bought the houses in the 80s when they were, you know first came here and if you did that now they'd have to leave It's already bad enough that you have to pay property taxes at the wet weeds. You don't even really truly own The house and sounds like your parents are still paying a crazy price. You know, it's crazy. Is that if your parents? Don't put that house in a trust and let's say let's say you weren't let's say you you you you know You had an average job and you made 75 80 grand a year nothing wrong with that Love what you do and you inherited that 1.7 million dollar house from your parents Oh, you'd have to sell it because you couldn't barely afford the property taxes. That's crazy. What do you think about that? That's wild That's like so it's so dumb how that how that was like they worked hard. They say they'd also so it's like The wealth is isn't what it seems to be, you know Superpatch is a wearable neurotechnology company focused on helping people optimize how they feel and Perform in this is naturally so they use a proprietary vibro-tactile transduction technology Superpatch creates drug-free non-invasive patches that deliver targeted tactile Stimulation through the skin and this does things like support sleep focus energy mobility recovery stress management Overall well-being by the way, it's backed by years of research. There's data that shows that this stuff actually Works their sleep patch. It works like sleep medicine their pain patch It works like an inset, but it's drug-free This stuff is wild you guys it tripped me out, but the data is real. These are placebo controlled studies Try it for yourself and see how great it works Go to my pump dot superpatch comm that link will get you $30 off back to the show our first caller is Joseph from Michigan. What's up, Joseph? How you doing Joseph? What's going on? Hey guys, how's it going? Good morning morning good, man How can we help you for taking the call? You got it? As I mentioned in an email, I'm about 65 years old. I've been working out since I've been about 12 I've been consistent most almost all my life, but ups and downs But the last six years been very consistent for a period of time. I I did get into the long-distance running My 40s into my early 60s About three years ago. I had to give that up I'd still run maybe once a week, but I had to give that up because of a knee injury And I focused on strength training from that point about three years ago till now I gained about 15 pounds back I've reached a plateau. I do a two-day split I Workout from home. It's all dumbbell base body weight base bench. I have a bench I have a band So I never introduced the bands when I sometimes get inflammation and joints and then take a break that way And then I try to do some mobility so where I'm at now I've gained like I said 15 pounds over the last three years I'm happy with that, but I'm looking ahead as I age. I don't want to lose strength I'm not looking to do heavy weights, but I certainly don't want to decline I want to be able to be mobile and be on the floor with my grandkids and When it comes to be I get to be 75 80 I still want to be slinging around, you know, 50 60 pound dumbbells. I don't want to be you know Inactive I am I get my 10,000 steps in a day. I Summer months I cycled very casually to keep Active and I play pickleball about once once a week for an hour and a half. So very active and Really enjoy the strength training piece and I'm looking I'm confused on which maps program I could get I do alternate things from what I've heard you guys talk about. I'm on about episode 5 in the 500 somewhere and Got a lot of good advice, but I'm confused on what maps to get if I'm primarily Working out from home I recently in the last few weeks joined a gym just to go once a week to mix things up one week I was figuring doing upper body the next week. I would do lower body because I enjoy the Homework outs. Yeah, great. So when you say when you're saying you plateau, what do you mean by that Joseph? so I'm I'm I'm My weight has stabilized. I'm good at I'm about 170 wonder and about a year ago I I tried putting on another five pounds and I did but that process I Just didn't like eating to the level. I had to eat to do that. I you know focused in on on my Proteins it worked good and I maintained it and what I mean by plateaued now is How do I get you know, I don't want to lose the strength that I have You know, so I'm not going up anymore right now I don't know if it's mixing up my routine to help to do that and I've heard you guys talk about do things like Slow slow range of mode, you know slow tempo pace I've tried some of that but I'm kind of Just at a crossword of what to do next. I'm kind of just stable good, but I don't want to I Don't want to regress as I'm getting older Let's see Okay, that's good question So I'm just you're gonna kind of paint the context a little bit of what you said So you've put on a lot of muscle through strength training You're pretty consistent twice a week and you're pretty active which includes an hour and a half of pickleball I heard you mentioned sometimes your joints bother you a little bit and so you'll use bands I haven't had to do that in a while because what had Heaven probably had to do that in two or three years Because of the fact that I started rotating exercises Okay good that seemed to help so if I was getting if I was getting something in the elbow from a certain tricep exercise I Would switch up my exercises. So I try to create Some different hour use different exercises and I try to rotate about once a month. I keep some core core Compound exercises, you know since I don't have a squat rack. I do like goblet squats I do the Bulgarian squats just picked up starting Doing walking lunges. I heard Adam talking about the walking lunges and I just Listened to an episode that I haven't really tried yet is the isometrics, you know, the lunge in the isometrics You know the balance becomes a thing at my age as well So I try to work on things that are single leg and help of balance doing really good Joseph. Yeah, you're doing really good You're doing really good now. So there's a couple things here Can you change your routine? To start to see new potential progress yes That would come from in my opinion doing more barbell work okay, so now what that would look like is practicing the exercises, okay, so Practicing a barbell squat would be a good idea, but it would start with like a box squat Maybe a trap bar deadlift and again, you're not doing this really hard or heavy But rather practicing the lift and becoming proficient because they're not lifts that you currently do And you'll see some progress there just because it's a new neurological muscle pathway and you'll see some great progress there. There's the other part of this too, Joseph, which is you're 65 years old and right around in the early to mid-60s, the game is less. Now if we're talking about a beginner, we're talking about somebody who's not strength training and then they start, we see rapid progress. Actually we'll see rapid progress of the 90-year-old if they just start strength training. But if you've been doing it a while, you're using 50, 60-pound dumbbells, the name of the game now is to maintain. So as we start to hit our mid-60s, get into 70, even being fit and consistent, there's still going to be somewhat of a decline. But just to give you a little bit of encouragement, the decline looks nothing like it would look, like it looks like for your peers. Like nothing at all. Like for example, you already know this, but when you're around your 65-year-old peers that don't work out, it's like you're like a different human. I mean, you could do things that they can't do. Some of them can't even get down on the floor or do certain things and you're probably got great mobility and very functional and feeling really good. And so that's kind of what it looks like. But the one thing I would tell you, because I like two days a week of strength training. I think that's fine. Especially with all your activity. No, I'm doing four days a week of strength training, two upper, two lower. That's a lot actually, Joseph, for everything that you got going on. That's what it is. But I limit it to 35, 40 minutes of training. That's not bad. That's not too bad. That's not too bad. I think if you did- MAPS 15 would be more ideal. It would. If you don't mind working out every day, a little bit every day instead of longer sessions a few days a week. But a full body routine, three days a week incorporating some barbell work would probably get you some gains. Okay. So instead of doing two upper, two lower, you're going to the gym, you're doing one exercise per body part. You're starting with the larger body parts, legs, then you go to back, then you go to chest, then you go to shoulders, then you go to arms, then you go to core. One exercise per body part. And the intensity is moderate to high, not super intense. And I think cutting it down to three days a week at full body, adding in some barbell work like practicing a box squat, practicing a trap bar deadlift once a week, I think you'll see some progress with that for sure. Okay. Yeah. And if you do increase your calories a little bit, you don't need to be a bunch, a couple hundred calories, I think you'll gain some lean body mass with that. All right. That sounds good. Yeah. I do want to point out though, I mean, if you get a run in every week, you play pickable every week, you hit 10,000 steps, that is more than enough. And if you feel your body talking to you, you dropping down that week to a one day full body lift or a two day full body lift and that's it is totally fine. You are not going to regress. You won't go backwards. You will not go backwards. In fact, you'll feel better when you feel that. So, you know, if I was coaching you, we'd be talking a lot about that. I'd be, Hey Joseph, how are you feeling this week? If you're like telling me, man, well rested, feel great, feel strong, awesome. We're going to hit the gym good, we're going to hit hard, we're going to hit, and then we're going to get it again in the next two days. So we would, we would be talking like that. And then if you tell me, oh man, I, my, my joints are talking to me, my knees or my hips, I feel them from pickleball. I really got after it or whatever. I'm going to scale you back. So learning how to really listen to your body when you feel that and pulling back, you're not going to regress. Even, even regressing all the way down to one day a week of full body routine will maintain what you've done. All right. In fact, you will feel better. Okay. Cause you're an active guy. You're not, your advice is different than the average 65 year old. Um, you're, you're already nothing else. Yeah. You, you are, you're active, you're very active and you're going to stay healthy and strong for a long time. In fact, I wouldn't be shocked if two days a week would be even better. I think, I think starting there is probably best. Two full body workouts a week, uh, by the second or third week, Joseph, you'll probably see your strength go up and that's how you know you're going in the right direction. Yeah. And how long are the exercises that are in that when you do something? One exercise per body part. That's it. Okay. Yeah. One lift per body part. Three sets. We'll send, we'll send you maps anabolic. And basically what you do is you're just doing two of the three days. That's it. It might take like 45 to an hour. And I love if you can, I love giving yourself two days in between. So it'd be like you do a left. Monday, Thursday. Yeah. Like Monday, Thursday, Tuesday, Friday, something like that as you're lifting it and then continue everything else you're doing. The keeping the steps up, you know, maybe if you want an extra day of working out, it would be mobility stuff. I would love like a, a third day would be just a mobility routine, stretching mobility. In fact, if you want a good generic, but really good one, I did a video, uh, it's a, it's a 50 minute move from basically head to toe. My favorite mobility drills that, and so when I used to run these camps primarily, my average client was between 55 and 65 and I, these are the moves that I love to teach them. And if that following that video for a third day would be beautiful with what you're doing. Okay. Now prime pro webinar.com prime pro webinar.com. And if you follow that video and little and IQ through the whole thing, so literally you put on your TV and do it with me and that could be your third day and that would be beautiful for what you're doing. Okay. Prime pro video.com prime pro webinar, webinar.com pro pro webinar.com and then we'll also send you maps anabolic so you have it and then follow that two days out to the three days out of the week and you start them probably in pre phase. Yeah. I'd say start in pre phase. Then you can try phase one, then move through the different phases. Yeah. Oh, that sounds good. Yeah. Well, thank you very much. Doing great, sir. Doing great, Joseph. Thank you. Yeah. You got it. Thanks for your time, guys. Enjoy listening to you. Thank you. He's kicking ass. Yeah, he's doing great. You know, and again, by the way, this is not a common conversation because oftentimes people call in and we have questions or I'm talking to a 65 year old or 70 year old or 60 year old just because of the nature of our job. Oftentimes it's someone who's just getting started. But if you've been consistent for a while, you will expect, you can expect to see some decline in strength and performance right around your probably mid 50s and then 60s it starts to kind of speed up a little bit. And that can be a bit disheartening, right? Like if you've been lifting weights since you were in your 20s, you're not going to be as strong. You're not going to have the same fitness, you know, at 55 or 65 or definitely not 75. That being said, uh, when you are compared to your peers or to yourself in a, in a version where you didn't do any of that, it is light years of a different light years. So you just have to understand that because I think what can happen is somebody who's that consistent. Again, there's not that many people who are like that, you know, it can be a little disheartening to be like, oh, you know, I'm plateauing or you know, what's going on. I'm not gaining any strength or maybe going down a little bit. Yeah. But you're slowing down the decline at a crazy rate. You know, just to add to that, it's really hard to, uh, or it's, uh, I'm very hesitant, um, to mess with this too much. That's right. Right. At that, at that age, he is doing the things I want. Maybe like I said, I add some mobility stuff in there to address some of the barbell, put some barbell. Yeah. Yeah. Like very, very little things I want to mess with, with him because at 65 to be able to still run, to be able to still play pickleball, to be doing 10,000 plus steps a day and getting lifts in like that and have the, and you, he looks, you could tell he's lean, you tell he's healthy. Yeah. You can tell he's very healthy, fit and lean. It's like at this, we're just trying to preserve and maintain this. And I could, I could screw that up easier than like, then you can screw it up. You gotta be careful. Just keep showing up. So yeah, I gotta be careful of that. Our next caller is Mike from Pennsylvania. What's up Mike? What's happening? How you doing Mike? Hey, afternoon guys. Thanks for taking my call. You got it, man. How can we help you? Well, so I'll start like most do, I'll just read my question to not ramble on. So in episode 2917, you're a, how strong should you actually be episode? You talked about reaching good levels of strength. And after describing that, you talked about how to get stronger if you're not yet there. And then my question though, is once you're at a place of strength, you're happy with basically, do you, how do you continually progressively overload without adding additional risk of injury? Or is the point at that point of my kind of in a, in a lifelong maintenance phase with strength and muscle? Great. Great. So I'm about to turn 50. I'm good on the bench, decent to good on squat and deadlift. And I've been an off and on lifter my whole life. Last two to three years, I've definitely been way more consistent. I'm about six, well, I'm six one, about two or five. And by an electronic scale, I'm estimating I'm 20 to 22% body fat, but I'd still like to, you know, get more defined, maybe add a little more muscle. So what do you guys suggest? Yeah, good. Good question. I like the name of the title, Doug referenced this, this video we did all the time. It's a, I think the nine ways to progressively overload the body, I believe it's a really cool episode other than just adding weight. Everyone thinks progressive overload and they think they have to just keep adding weight to the bar out of weight or reps. And so we did a whole episode on nine different ways to progressively overload the body. So that's a good listen, but we'll go over some things. Yeah. I mean, I mean, just to make it simple, Mike, you can stay with the weight that you're lifting and just make it feel heavier. By doing things like slowing the rep down, pausing, pausing the rep, focusing on the squeeze or the stretch, just challenging your technique, your range of motion. And by the way, those are all, those are some of my favorite ways to increase. Challenging your stance, like your grip, like, I mean, even having like, like front squats as a focus, as opposed to back loaded squats, like there's ways you can kind of switch out the main core lifts, but keep that same kind of template and get a completely different stimulus. So if you run like, you know, a few weeks doing things like that helps a lot. Another, another way to do this too, within our programs is to basically go through our programs, right? So let's say you run a maps anabolic, which is like these traditional lifts that the numbers you gave us too. And you've never ran something like old time strength that we have or map strong, which have very unconventional lifts, different movements in there that maybe you're less familiar with, or you're not as strong in and perform that, go through that whole program because you're going to, you're going to get strong at new lifts and that's going to give you those benefit, those added benefits that you want and those new gains, because it's a new movement that you have, that you have to kind of start from square one again, lots of value in that and a lot less risk than taking the numbers that you're already at, which are good numbers and saying, Hey, let's try and slap another 25 pounds on that bench press. That's where the, the risk versus reward starts to diminish because you're already a pretty strong guy. So there's way better ways to do that safely. And an easy way would be moving through our, all of our different programs because we address that. Yeah. And you know, the other thing too, Mike, you know, it says in there, you've been, you've been a lifter for most of your life. So you're really well versed you, you're familiar with the weight room, you've been training for a long time. And you know, something that is really important to consider when you've been working out as long as you have is what are you, what, what, what are you gonna have the most fun doing? What do you enjoy? Like, you know, because you're, you're, you're in your, you know, what is it in your fifties now? Um, you're almost 50. Next month, turn 50 next month. Yeah. You're almost 50. We're in the same age group. Okay. So at this point, you know, especially as you get into your mid fifties, late fifties, sixties, it's really just about enjoying what you're doing. Uh, you're, you're, you're, you're not going to, you, you, you can't possibly progress for the rest of your life. I wish that were the case. Uh, but that's, doesn't work that way. And at some point you'll even decline as you get older, even though you're consistent. And so you just think to yourself like, what's fun, man, what's going to be fun for me to do in my workout. Um, and that could take you all over the place. It could go, you could go to high reps, you could do new exercises. So I guess that, that, that's kind of where my question was, right? So I've been, like I said, last two to three years have been very consistent. I've, I've been mixing it up a good bit. I should try to stay more focused on one thing. So I've done at different points over the last three years, we'll say I've done either full body three days a week. I've done upper lower splits. I've done push, pull leg splits, depending on, you know, I have three kids at home. So depending on where their schedules are and what the next like month or two look like, you know, when they're in season for their sports, um, then I'll probably just throw in full body. And if I miss a day, then I miss a day and I get two days a week in there. Um, if, if there are summers when they're out of, out of their sports and out of school, um, that's typically when I'll go to like a push, pull legs. I know I can get in more days in, in that, you know, given week. Um, but I've been, you know, sort of like as a plant by, by ear, my, by feel more so than following any one specific program for any length of time. I love that. Yeah. I mean, there's nothing wrong with that. I don't think, um, so the, the extra juice that we want to squeeze for you, I don't think lies in your programming. It sounds like you're pretty well versed the things that you're doing. It's manipulating diet. You want it? You want to see some cool progress or something different? Like we can, I would play with diet with you. Yeah. I mean, you said just, just so you're yeah, because, because if we're sitting at 20, 22%, if I showed you your, we added no matter of fact, I could lose three to five pounds of muscle on you and show you what 15% body fat looks like on you and you'll, you'll feel and look radically different. And so that's a big, like 5% difference in body fat is a huge difference. So the room that from what I'm listening to from you is there. And just to put that into perspective of what you can do right now, right now, I'm going on a kick right now of, of leaning out myself. My lifts are, are almost embarrassing to what I normally do. I was dead lifting 550 pounds, squatting 420 right now. My squats are two 75, my deadlifts three 15, but I'm about, I'm about to be seven, 8% body fat, which, and feel amazing, look radically different, plenty of muscle. Now I don't have peak version of me bodybuilder, but you know what I'm saying? Like you've built a good muscle, you have built a good base of muscle. If you want more juice out of the squeeze, I would, if I was your trainer, I would have us manipulate and really kind of dive into dialing in your diet and manipulating that. Cause I think you've got the exercise programming stuff down pretty, pretty good, pretty well. Yeah, no, I appreciate it guys. Yeah. Yeah. You're doing good, dude. All right. And any gym, any specific direction, I guess, more than the generals on the diet? Well, you, I mean, you know, we're always going to point towards the hitting your project. I mean, what, if you were to, I'm assuming to be with your, how experienced you are, you probably have a good idea of what good eating and bad eating looks like for you. So tell me what that is. So what, what, what, what are you good at? What are you not so good at? And then. That would leave me an idea on how I would coach you in what direction first. Definitely gotten better at getting in more protein. I don't track, so I don't know exactly where I'm at, to be honest with you. Um, so I start every weekday, um, protein shake in the morning with the creatine, um, protein oatmeal for breakfast. When I get to work, um, try to have, always have a source of protein with lunch, uh, yogurt or cottage cheese in the afternoon snack, and then, uh, try to keep the dinners balanced. Um, but with the three kids, like I said, that gets a little hectic. Sometimes, um, my, my easy consistencies are breakfast, lunch, and afternoon snack. So, okay. Right there. You already said enough for me. And that's all I want you to focus on right now. Like that. And like, let's not go past this until. Give yourself two weeks, literally download an app like fat secret or my fitness pal, their free apps for tracking your food. And all I want you to track is actually protein. I don't want you to worry about anything else and just see if you're consistently over 200 grams of protein every single day. And if you're not make that a goal. And I think that will, uh, will already start to probably bat. It'll, what it'll do is it'll push out some of the foods that you shouldn't be doing that. So that will probably naturally start to lean you out. You might actually build a little bit more muscle because you might realize that you're not hitting optimal protein every single day and hitting optimal protein every single day will make a difference. And so the first thing I'd have you do is just that is literally just that. And let's see what we can do is was moving the needle there. Awesome. Yeah. Yeah. We'll do. All right, man. All right, Mike. I appreciate it guys. Thanks for taking the time, man. Thanks for everything you guys do. Love, love, love the show. Thank you, man. Take it easy. Yeah. I mean, I think you hit the nail on the head, dude. Uh, with, uh, with his consistency, uh, with his workouts, he knows what he's doing with his workouts. I have no problem with the way he was switching. Oh yeah. No, he's perfectly fine. And if you're, you know, he's six, one, two, Oh five, 20%. It's not bad. He's fit. Not bad at all. But you go down to 15, you know, to go to from 20 to 15, you look very different, very different. You'll feel, you'll feel different. And he can draw a 5% body fat with minor tweaks in, in two or three months with minor tweaks, he can make it happen as fast as a month. Everything's intuitive for him right now. So if he just like focuses on it and it's, and that's like, okay. We always have this short window of a conversation. This is a much longer conversation with a client like this with me. So I did my best job of guessing where I could help him and where I'd steer him. But I really would like, cause if he's not, if like, he doesn't want to get leaner, he's not unhealthy where he's at. Right. If he does, if he, if he likes the way he eats urgency, there's no, but if he said like, I want to make some changes, you know, and, and, and he did make a comment about, he'd like to see some aesthetic changes, some more definition and the, so the gold is not in, in his workout programming. Cause there's, there wasn't a glaring thing of like, he's way off and obviously he's doing really good there. Even if he's not a hundred percent perfect, he's 80% of the way there, which takes care of 80 to 90% of the results. The gap is in the diet. If he's telling me things like, I think I'm not, I don't even like, I'm not sure. Oh man. I just getting that guy to track for a week or two consistently on the protein. And I bet he'll notice like, oh shit, I guess I was way lesser. And then by him just hitting that, he probably had, I mean, he kind of laughed and if you've already got a decent amount of muscle, which he does, he does, uh, you know, you drop, you know, four to 6% body fat. It looks very different. It looks like you added 10 pounds. We were just, you and I were just talking about every time I lean out, I look bigger, but I'm down 10 pounds, 15 pounds on the scale. And so it's like you give him that. And that's why I even said I could lose three to five pounds of your muscle and put you down to 15% body fat and you'll look different and feel different. Our next caller is Jessica from Virginia. Hi Jessica. All right. Just, I, I did play hooky from my high school chemistry teaching gig to talk to you guys. I'm okay with that because I'm a professional. I consider this like telehealth visits. All right, let's go. Let's go. All right, let's go. How can we help you read? All right. So, um, first of all, I want to thank you for your years of content. I have been listening for as long as I can remember, probably since at least 2017, 2018. Wow. But it's taken me a couple years to get out of the over training and under eating habit. I have been in the gym since I was 16 and even lifting heavy, like. Uh, bicep curls, but it wasn't until 25 that I started the compound lifts. Um, again, I'm a 36 year old high school chemistry teacher. And recently I hurt my lower back lifting. I kind of pushed it too much one week and I know I shouldn't have been lifting that day. I was dead lifting. And it was just kind of like I was in the middle of my lift and it just was like, nope. And I just put it down and, uh, I went to the red light room and then I just went home from the gym. So I have like a lot to unpack with you guys. And I'm sorry if it's kind of, you'll let me know if it's too much. Okay. Yeah. First of all, like my back is back to feeling better. And I feel like after a couple of weeks of doing machines with my trainer, I could get back to doing the compound lifts. And I'm reading my question now. The first question I have is about a weightlifting belt. My trainer thought maybe that would be the route to go, but I remember from previous episodes, you guys have discussed the pros and cons of weightlifting belts. And I'm not going crazy with my lifts. So I don't, if you guys could speak to that first. Sure. So, so here's what a weight, here's what a weightlifting belt does. Okay. So let's say your max deadlift for your set is two 25 and you normally would lift it without a belt. If you put a belt on, you would suddenly feel a lot more stable in your lower back. Okay. Uh, but this is what happens. You would end up adding weight to the bar so you can lift heavier weight. So a weightlifting belt does increase core stability, but it does so through an unnatural way. Okay. So the opposite brace and typically when your core braces, it braces, it tightens. When you wear a belt, your core presses out against the belt and the belt provides the stability. Okay. Um, and that, that's okay. If you're going to compete wearing a belt, because you actually have to learn how to use a belt. You actually learn how to maximize your strength with a belt, but in the real world, when you lift something, uh, you start to develop a muscle recruitment pattern of bracing that is like you're wearing a belt, which isn't good when you're not wearing a belt. So unless you're going to wear a belt in your competitions, or you just simply want to lift more weight in the gym for the sake of it, uh, there's really no benefit, uh, to wearing a belt. In fact, it's, there's, it's more of a detriment. Uh, so I would say, uh, stay away from it unless you just want to add weight to the bar, like I said, I'm not competing in strength training competitions. It's more of just, I like being really strong. You are. You already enjoy it. Um, it's even getting to the point. My parents are scared. I'm like, why don't be scared? This is what's going to keep me like healthy. This is what I want. I want you guys lifting. So keep, keep in mind that Jessica, I want you to keep in mind though. Something you act, you're really strong already. Okay. So you're, so you could keep going, but you're at 270 pound. Uh, deadlift is those are serious numbers. And, and every 10, from here on out, every 10, 20 pounds, you go up the benefits that you get of that are very small compared to the benefits. When you went from zero to two. I mean, the benefits you got for health longevity, being strong, all the things you're telling your parents for sure, going from zero to where you're at, you got that, you got all of that now, the benefits you'll get are incremental and the risk is very high now. Okay. So just keep that in mind that you you're, you've reached being strong. You've reached a very small percentage of strength for a female. And also consider this, let's say your PR is two 70. You put on a belt, you learn how to wear it. So now you can pull two 90. Yeah. You're the same strength, whether you lift the two 70 or two 90. The difference was the belt, different recruitment pattern. So, so it's not really that you're stronger. It's just that you wore a belt. Okay. So my, this is kind of tied up with, I always thought I was bracing, but ever since I hurt my back now, I'm not sure what I was doing, like now I question everything, um, I gave you a sample of my training style from those last couple of weeks in my video of you lifting. No, I wish I would've done that. I'm sorry. It was just my, my sample workout in the email, like my barbell squat, my pause, deadlifts. My, like the things my trainer was having me do. So I was wondering, I don't know, like what I should add to it to help me with bracing. I did get a physical therapist because I was really scared. It was taking me over a month to recover. Oh, well you're doing mobility stuff. My move. I do my, and that's something I always do. I always do my 90 nineties. I always do my, I do the foam roller a little bit to roll out my back. I do the world's greatest stretch. I do. And it depends on what I'm doing that day. I'll do more shoulder if I'm doing overhead stuff. I think I know what the issue is. I'm looking at your workout, squatting in the deadlift. Very, very good. Uh, you know, good, basic strength training routine, but you're so strong that things like lateral movement and lateral stability are probably playing a role. I don't think it was your lack of bracing. I think your lateral stability, yeah. It's a multi-planar movement. Yeah. So, you know, it would be a good idea for you to go through a cycle of unilateral training, mass performance or symmetry would be great for you either. Or so because you're so strong, you know, when you're dead, when you're pulling a heavy weight, uh, if you're, if the, if you, if the weight shifts a fraction of a direction, you know, and to the left or the right, now you're QL. Okay. Which is supporting your spine. Uh, that, that muscle might not be strong enough to support what you're pulling. And so you pull a muscle in your low back. It hurts really bad. I've done it. Justin's done it before. Just pressuring the hinges. And you know, I had, I had to add side bends and I had to add tube walking and, and, and, you know, lateral sled drags and those things made a difference for me, even though my form was good with my deadlift and I could brace and I did all the things, it was the lateral stability and the rotation kind of stuff that I needed to focus on. Yeah. Yeah. Mass performance. I will send you mass performance. Cause I, that, that would serve you really well. That type of training. I have so many of your programs. I already got cool. Okay. Yeah. Have your trainer take you through. Okay. And then how do you politely do that when it's a trainer? Like, how do you politely, how old are they? How old are they? And how long have they been doing it for? They're 30 and 30. Okay. Well, we've been doing it. We've been doing it for more years and he's been alive. So you can tell him that. Well, listen, does he know, does he know who we are? Yes. He knows who you guys are. Okay. So, so this is what you do. You tell him that we complimented his programming with you. I'll first say, Hey, the guy, the guy's at my pump. So they really liked, uh, the programming you've done done really well. Get me strong. They suggested we run through a cycle of mass performance and then we could come back to what we were doing. And he'll, he'll, if you, if you present it that way, he'll appreciate it. So just give pump his tires that we say a different direction. And this is what we suggest. You can even say, I need, I, you know, I'd like to work more on lateral stability, rotation, strength. Do it. Like I told you, he, if he knows who my pump is, he'll respect the compliment and then just say what we suggested. Yeah. Is he a power lifter? Does that his background? Yeah. He, he does power lifting competitions and he trains power lifters. Yeah. I can tell. Yeah. Yeah. That makes a lot of sense. Program. Yeah. Yeah. Yeah. So yeah. Call him strong. I mean, tell him we all complimented his programming and attribute. That's why you've gotten so strong and that we think you would, you would benefit from a cycle of mass performance and w and then just say, will you take me through it? And then my next question would be, what could I do after that? He's really into keeping us like doing the big compound lists, but come back to it. No, you guys talk about phasing everything. Yeah, that's right. No, come back to him. You can come right back to what you let him do that. Literally all we want you to do is run one cycle of performance and it'll really help everything out. Yeah. And then come right back. Okay. And then when do you do map symmetry? Symmetry would be another good program as well. Yeah. So if you do it, if you did either one, once or twice a year, you're fine. So the recommendation for all of our clients and people is one time a year, run one of those programs, especially if you're into power lifting style, because you're, you're, you're definitely pressuring the hinges. You are definitely strong. And so as long as you run, because a cycle is three months. So a three month cycle of either symmetry or performance, you're good. You don't need to do more than that. And then you go right back to your power lifting. And then, and then anytime you start feeling your body talking to you like that, that's your, you should have, you should have done a cycle. So just remind yourself that. Cause I know you can probably go back and get really excited about the power lifting and go in that direction. And then eventually you start to feel your body kind of talking to you. And then when you do, Hey, you know what? I should probably interrupt this with some performance and then go back to that. And that's kind of how you toggle, but he's done a great job with getting you really strong. You could tell. And I love the mobility drills. He's got to warm you up. Like he's doing, he's good. He's very good. And let him know that we said that and that'll make him excited about going into performance with you. Well, and then my next question would be like, I really got into, I was doing Turkish gebs before I got a trainer because of you guys, and I'm really into those, those, I don't know. I want to say historical lifts or historical unconventional and conventional. And I was like, would it be cool? Like, do you think, I mean, I know you guys are going to probably think this, but math performance and then old timey street. I mean, hell yeah. Yeah. You'd crush. Well, I would love that. Yeah. You'd love it. Well, old timey would definitely, uh, strengthen the areas I think need to be strengthened. Yeah. I think symmetry first, just to kind of like get you on that unilateral focus and then, yeah, working into, cause all time strength is really like demanding like, and it's crazy with lateral, it's going to open you up. Yeah. A lot, but, but it definitely strengthens stuff like, you know, the rotation and lateral, you know, movements. So you're, you're getting a lot of benefit from that. Now, I don't have old time strength. Okay. We'll send it to you. Okay. We got you. We got you. You got enough programs. We got you. Thank you. And then my next question would be, this year teaching is really hard and I'm having trouble understanding volume. I let my trainer take care of that for me. We switched from two days a week, which I was doing a lot last year, to three times a week over the summer to fit the volume better. And now I'm just like, I don't, I don't know what to do. Like lately, my sleep has been, I haven't even been working out that much, like maybe one time a week since I hurt my back and I'm waking up at two in the morning because of stress from work. So I know you guys are going to say MAPS 15, like at some point, I don't know. I just feel lost in the weeds there too. Well, Jessica, what you do when something like this happens is you limit your strength training, which it sounds like you've already done, but you stay active every day and you just focus on, on walking. Yeah. Walking, mobility. When you're stressed, when people are, when there's a lot of stress, okay. This isn't always the case, but this is often the case. When people are under a lot of stress, not moving is a, is more of a stress. In fact, you'll probably, you probably experience when you're in a lot of stress is you don't want to move and you feel frozen. Like, I just want to sit here and just, or maybe distract myself, social media, TV, whatever. So walking is very recuperative and anti-stress. And so you, you know, maybe you're only working out once a week, but every day go on like three or four walks a day, uh, and that'll make a big difference. Go for a hike and put us in your ears and just listen. I mean, I, I pay for YouTube now because I hate commercials and I listened to you guys. Any chance I get, I'm getting ready for work. I'm going to school. Like everyone hears me. I'm like, you got to go lift weights. You got to take creatine. Are you drinking enough water? Are you getting your sleep? It's like, I don't know. I love you guys so much. Um, Jessica, the other thing you can do too, it takes a little bit more discipline and skill to do this, but you can, if you, if you like the routine of lifting, as I think you probably do is when you're feeling like that, you're not getting good sleep just with just off air. Justin and I were talking about how our sleeps are. I have to, I have to go at 50%. I got to really like, so if you could deadlift 270, that means you're working out with one 35 at the most. Like you, you can, you can still go do your lifts. Just really pull back. Cause you still get great benefits of going in there and doing the movements, even if it's really light for you. Like, so if you can discipline yourself to do that, that's got a lot of value too. It was like, Hey, I'm still gonna go to the gym, but I'm not feeling that great. So I'm going to just, I'm going to go through the lifts, but go real slow, go real light and just go through the movements that has a lot of value too. If you can't discipline yourself to do that, then just walk. That's what I would say to you. Well, and that's, that's, what's been tough. Like I hurt my back August 7th and then I didn't get back into the gym real, like actually working out. My trainer was having me do machines, which I'm like, I get it. I understand. Maybe like three weeks ago. And it's just, it's, it's one of those things that it's like, I want to, like, I don't have like, I've, I've, because I listened to you guys, I've grown to like love the body I have, but I really don't like how I look, but I appreciate what it does. And so if I'm not lifting heavy, I feel like I'm not going to build the muscle. Like there are so many years I've been lifting that I didn't build muscle. And I saw it with the, I saw what the in-body scans I was doing. And then finally, within like the last couple of months, I gained a pound and a half of muscle and I was so excited. And then I hurt myself. And so now I like, don't know, like, I understand what you're saying, but how do you, I guess I just don't progress in this season. I just stay healthy, stay mobile, maintain my muscle. And then eventually I get to a point where I'm good sleep wise and I can push it. Well, keep in mind, Jessica, that, you know, uh, I know your plan is to be able to do this for the rest of your life. Yeah. And your life is going to go through all kinds of different seasons, all kinds of different seasons. Uh, some with more stress, some with less injury, illness, you name it. Uh, we all go through that. And so, uh, fitness is protective. So although you may not progress all the time, you're a lot better off than you would be, had you not been doing your workouts. And so you really have to view your fitness that way, because if you view it as a way to always progress, you're, you're, it's like, it's going to be really tough when life changes. And in fact, you'll probably fitness. Then we'll become a problem. Well, sometimes progressing is not regressing. That's progressive. Sometimes progressing is just feeling better. Yes. It's just, you know, like the average person in your situation goes way backwards, goes way overboard. You being able to maintain your health, maintain your sanity, get good. Like that's even though you don't see the weight scale go up as far as muscle. You don't see that your weight on the bar go up. That doesn't mean you're, you're going backwards. You're, you're, you're maintaining, you're holding the line. And then, and then life gets easier, gets better. Sleep gets better back feels. And now we see, do we take two more steps forward? You know what I'm saying? That's it. That's life you're going to. And so you're doing a good job, doing a really good job. Thank you. Yeah, I feel like I'm doing a good job because I do feel really good. And I'm like, every time I have something crazy happen at work, I go, well, I'm glad I take care of myself. I'm glad I take my creatine and I'm glad I get my protein. I'm glad I got my sleep because I can handle it so much better. That's good. I just hardly, you know, you hear sometimes callers say, I wish I looked like I work out. I mean, I think I look like I work out, but not like, you know, like beach ready. I mean, that's whatever. Beach ready is overrated anyways. Yeah. I mean, I like, I kind of like eating and lifting heavy. So, okay. Could you mind if I just, I'm sorry. I know I've had you on a little bit, but I wanted to check my email to make sure I answered all my questions quick. I wish I had you in chemistry when I was in high school. I hated my chemistry class. I so did I. Oh, thank you. I know. I hope my students feel that way. I'm sure they do. I taught, I do talk to them about lifting. You'll laugh at this. Last year I posted my, my PRs on, on like a piece of paper. So all the students could see it. And then that's, that's what we talk about. And I see them at the gym and they'll tell me their splits and things. And I go, that's really bicep heavy. Why aren't you dead lifting more? Get them Jessica. Girls for the girls. That's why. I tell, and then the girls are starting to talk to me about it, which is fine. I love it. I was like, please get in the gym because when I was 16, that was the most fun I had was lifting with my dad. I think you answered all of my questions. And again, I'm sorry. I'm, I'm kind of coming off a high energy from teaching and trying to make sure my fourth block was all set when I left. No worries. You did great. So I'll do, I'll suggest to my trainers. I'll suggest to my trainer maps performance and maybe even maps performance 15. I don't know. It's so hard. Cause I like the three day a week. Do that. You're like, Hey, you're okay. You're okay with that. Just remember what I said. Like, listen to your body, how you feel. Okay. You can just, and if you know that you didn't have a good night's worth of sleep, if you know that your, your body's talking to you, or it's been a very stressful week, just take it easy that week on, on the lifting, just go half, half speed. It's okay. I really appreciate everything you guys have done. And I, I can't believe I'm talking to you right now. Just thankful. Well, we appreciate the long time support. Yeah. Thank you. You got a shout out to my trainer. Carnell at one life in Virginia beach, Virginia. He's been amazing. He's done great. He's done for two years. He's done great. He, uh, he's got you really strong and he's doing a lot of great stuff. Thank you. I will. All right. Thank you, Jessica. Hi, Jessica. Oh, well I get, just get an email for old times. Yeah. Yeah. Yes, he will. Dougal Dougal. You already have it. You already, you already got it. All righty. Thank you guys. Thank you. Uh, sweetheart. Yeah. Yeah. Sweetheart. Yeah. Uh, I mean, the workout programming was great and I could tell he's a power enough for really good strength programming, but I think it's the whole point of the program is to get you in the zone and get you in the zone. And, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and, and that's, that's the lateral stuff. Um, you know, you need that lateral strength. Powerlifters do nothing laterally. Uh, everything's all, especially when you get to those strength numbers, it wasn't that big of a deal the last two years, but now she's pulling bs weights. Yeah. So it's time to do that for a little bit. So. And I think, I think, uh, I mean, I, I mean, I would, if, uh, I was a trainer and, and that was suggested in that way, uh, from us, I feel like I would. She'll probably look at the program, consider it, and then do his own lateral stability. I mean, at least focus on phase two. That's a big emphasis. Yeah. But he's an established powerlifter and he probably knows how to address those things or he feels he does. And so that's probably what he's going to do, which is okay. There's nothing wrong with it. I was thinking about the chemistry classes. We just blow stuff up all the time. That's so cool. And with the Bunsen burner, he'd take like, like balloons and you put like some kind of gas in there and he'd light them up. Did you like your chemistry teacher? I hated my kid. No, he was horrible. He was in that weird with all three. He was such a perv. We hated our old perv. He looked like a penguin. I was like, can you teach me how to make drugs? No, man. He's the one that he's the one that I, um, I got the universal remote for the TV. Oh, he didn't know it was me. Our next caller is Sarah from South Dakota. Hi Sarah. Hey guys. Thanks so much for having me on. I'm super excited to be here, a long time listener, and I just really appreciate what you guys do. Thank you. Um, I have my question in front of me, so I'm just going to read it. So I don't get sidetracked. Um, I'm a 38 year old female who has been lifting consistently for five years. Uh, this includes before, during and after two pregnancies. Um, when I originally wrote to you guys, I was nine months or sorry, nine weeks postpartum and easing my way into lifting again. I really wanted to do maps anabolic again, but I was also rehabbing my hip. Um, I've had chronic often on hip pain for about four years. It started about midway through my first pregnancy, but it really flared up following the delivery of my second child. Um, there were days I could barely walk and hip hinging and leg pressing exercises have been an issue. Um, I did try PT for my hip and pelvic floor. Um, I saw some limited progress, but it actually ultimately made my hip pain worse. Um, this was a while ago and I do have some updates. Um, I'm now one year postpartum and rather than going into anabolic, I decided to focus mostly on rehab and on strengthening my hip. Um, I took specific unilateral rotational and lateral moving exercises from symmetry and performance. And I've been living there for the last several months. Um, this has helped my hip tremendously. My hips at about 75%. Um, I'm able to walk pain-free and do most basic hip hinging movements. However, I'm still unable to lift heavy on most leg exercises, and I'm also unable to run. Um, when I try to lift heavy or run, my hip tends to flare for several days after. Um, I would really love to go into a strength focus program. I would also love to be able to go for an occasional jog and play with my kids. Um, I'm doing everything else right. And it feels like this is like the one thing holding back, um, progress right now. Um, so my questions are, how should I adjust my programming to avoiding further injuring my hip? Um, are there adjustments I can make to anabolic that would be appropriate for repeat hip rehab? And should I even be attempting anabolic or lifting heavy at this point? All right. Good question. Have you been, uh, has anyone diagnosed it? Like with like bursitis in your hip? Have you had any imaging? Yeah. Have you have anything? No, I have not. And that's kind of silly. I'm, I'm the last resort going to the doctor. So I would recommend getting imaging just in case there is something structural that might've been injured. Uh, and that could help a lot with direction when it comes to things like rehab. Okay. That being said, the fact that you're the lateral exercise. Yeah. And what you've been doing is helping a lot is really good sign. How long have you been doing that style of training since the beginning of July? So what does that three months now? Oh, okay. Good. Okay. Yeah. Keep going. Okay. So here's what you do. You keep doing that. And you said when you try to lift heavy is when it starts to flare up. Uh, are you okay with, uh, just going through the motion with certain bilateral exercises like squats, for example? Yeah, absolutely. I'm willing to do whatever I need to do. Okay. So, so it's only when you start to challenge the weight that you feel the pain. Yeah. Okay. So here's what you do. You start slipping those exercises into your routine, but you train at 50% intensity and just practice the movement. You continue to do what you're doing with your rehab stuff. Don't stop that yet. Cause you're only at 75. And then what you do is you, you practice your squats. I would even maybe even do a box squat instead of a traditional squat. You could practice your deadlifts and let's say your normal working weight or what your heavy weight is, is 135 pounds. I'd be at 90 pounds and I wouldn't train with any crazy intensity. And just to get, just to get the movement, just to get the movement, just to repattern it and honestly to take your time with it going slow. So you really focus on that recruitment for stability. So, you know, that might be something like if you're just increasing the tension over like adding weight you know, we can train that movement pattern to for your body to respond a lot better. I mean, I have something I would do before that. I mean, have you ever really worked at like getting stronger at single leg deadlifts? Uh, I have started doing those and those are crazy. I love those. And, and it's still kind of a work in progress. Okay. So that would be where I would stay is get really, really good and strong single leg deadlifting and then go take the advice they're saying into the. I would be careful. Just make sure you're not rotating at all. I would be very careful with that. So here's why I'd say I'd be careful with that. We don't know, well, what the issue is, and a single leg heavy exercise may actually make you worse. So I would start and be very careful with all the exercises that you know in the past have flared it up. And what you would do is you would just practice them. Well, how's your single leg deadlift make you feel when you do it right now? Okay, but I haven't really been loading it. Okay, well, what are you at right now? Like just real lightweight or just body weight? Just real lightweight, about 35. Yeah, I mean, that's good weight right now. So just slowly progress that and listen to your body. If you notice it starts to stress it, then I would be concerned. But if I'm right, it'll make you feel better. You'll feel good. You'll make your hip feel better and you'll get stronger. If it stresses your hip, then I'd be concerned. One of the things you could do, and what I teach Katrina until she gets really good stability, is I'll have her hold the opposite hand on like a squat rack while she does it. She has some assistance with the stability and then we progress to no hand. So if you're doing 35s right now, like if you were to add weight, I might have you use that as like a help to help assist you stabilize. So you're really working on technique while you do it. And then the progression to that is doing it with not holding your hand there before you go up and wait. And then when you feel really good doing no assistance there then we go up and wait and we use assistance. And we kind of ping pong back and forth your way up. Sarah, do you remember when the hip pain first started and what kind of caused it? It was midway through my first pregnancy. It was when I really started growing out. If that makes sense, when I really started to show it, kind of shifted all the things around in my lower back and hips. And that's when the pain started. Okay, and then did it go away or did it go away and come back? It's been kind of off and on. I did a lot of hip mobility exercises once that started. And that kind of is what got me through my first pregnancy. And then I actually started doing some glutathione injections. And that really, really helped. But then it was kind of dependent on my activities. And then it was really good through my second pregnancy up until I delivered the baby. Are you a runner? Are you a runner? I used to be, not much anymore. I quit running during my first pregnancy because it started feeling weird. And then it just hasn't, with my hip not being where it needs to be, I haven't really run since then. And when it hurts, what are you doing? Like a heavy squat? Like what are the things that hurt it and where? Squats, deadlifts, leg pressing, those kinds of things. And where does the hip pain? Exactly, up high? Gosh, it feels like deep, like closer to the joint maybe. Okay, okay. Yeah, I would get imaged just to be sure because that could help quite a bit. By the way, if the imaging comes back, there's a tear, there's whatever, there's damage, that's not a death sentence. That doesn't mean you need to get surgery. Just means you gotta be extra careful. Yeah, but it just gives us a little bit of help with direction. MRI will show that. And then, like I said, it could also be, look, when you're pregnant, there's a hormone that gets released that really loosens the hell out of your joints. Yeah, so I was wondering about your core strength too. Yep, and if you're already a flexible person, it can make things a lot worse, especially in the lumbopelvic hip area. And so that muscle recruitment pattern can be difficult to get back to go to normal. And so, like I said, practicing squats with a light weight, just doing the, you're not even doing it for your workout. You're throwing it in your workout, but it's not a workout. You're just getting the motion, you're just practicing it, then going back to your correctional stuff. It'll be a great way to kind of get that movement pattern that you need to keep that stability. And then priming sometimes, maybe like with a cat-cow or like a vacuum really kind of focus on bracing ahead of time just so you're patterning that so your body kind of like helps to stimulate that more throughout your workout, we'll hope. Do you notice like increased pain like on long drives in the car and stuff like that? Oh yeah, like if I sit for too long. Does it feel like a knife, someone's sticking a knife in the side of your hip when after those long drives? Oh gosh, I don't know if I'd go quite that far, but yeah, it gets pretty sore. It sounds like TFL IT stuff, dude. I mean, it could be. And I think the single leg thing that I'm pushing you towards is gonna help a lot. And then when you go back to those movements, really deep range of motion, controlled, lightweight, isometric at the bottom, stuff like that, I think that's gonna help out. The fact that it got a lot better with what you're doing since July is a very good sign. Very good sign, yeah. We just need to lean into that type of training more and more things like that, yep. And I mean, how much longer do I need to stay in this training until it's good? Oh yeah, I would not want a heavy bilateral load you until you are feeling 100% on your hips. You could go pretty far loading unilateral work, and honestly, there's arguments for that as being the preference for a lot of athletes. What it looks like is you start to introduce your bilateral stuff slowly, and then you slowly progress it, and slowly progress it while continuing to do correctional exercise. And then before you know it, you're back to working out. Getting really strong at a single leg deadlift and Bulgarian splits squats will take you very far and will really, if this is what I think, it will help you a lot. The focus really is anti-rotation, so with any of those things where you're doing unilateral work, if you can keep composure in your posture, so any kind of forces pulling you left to right or rotationally, we're gonna resist that. Okay. Yep, yep, okay. Give it a shot. Awesome, thank you guys. I really, really appreciate your help. You got it. Thanks for calling in. That's frustrating when you got pain. You're like, what the hell? Dude, I don't know. What do I do? I know. But your hips are interesting because they're so... There's a lot going on there. They're so mobile. They move in so many different directions, and it doesn't sound like, obviously, it doesn't sound like she has a joint, actual joint problem, although now you probably see some inflammation because she didn't hurt it. It just started hurting. Yeah. But it's improving, too, so that's positive. Yeah, yeah. I feel really confident about the single leg deadlift Bulgarians and sticking with mobility and stuff like that and watch. I think she'll get a lot. I mean, it sounds a lot like me. This is the issues that I deal with on my left side and where I had bursitis in my hips. Is it your left hip, too? Yeah. Me, too. Which hip is yours? My right. Okay, forget it. I don't know. I'm better. Yeah, and I mean, my pain was so bad that I remember after an hour in the car, I'd have to get out because it felt like someone was sticking a knife in my hip. It was like so painful, and what would exacerbate it? Heavy deadlifting and heavy squatting. As soon as I started to progress any sort of weight and push it there, oh, man, the next day or two, I would just be paying for it, for sure, so I think if she gets really strong at the single leg deadlift in Bulgarians, I think it'll really help her out. If you like our show, come find us on Instagram. It's mindpumpmedia. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes MAPS Anabolic, MAPS Performance, and MAPS Aesthetic, nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. 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