Why Your Body Is Resisting Fat Loss (And What To Do) | Mind Pump 2778

Key Takeaway

When pushing for fat loss might actually harm your health and goals. If you're already lean (men under 10%, women under 18%), have hormone imbalances, trying to build muscle, eating very low calories, or under high stress, forcing fat loss is counterproductive. Instead, focus on reverse dieting, building muscle, and improving overall health—this paradoxically leads to better fat loss results than aggressive cutting.

Episode Overview

This episode challenges the assumption that fat loss is always the right goal. The hosts discuss five critical situations where pursuing fat loss is the wrong strategy: being already too lean, having hormone imbalances, trying to build muscle simultaneously, consuming too few calories, and being under excessive stress. They emphasize that health and muscle building often lead to better body composition than aggressive fat loss approaches, sharing personal client stories and discussing the importance of reverse dieting.

Full Transcript

Transcript of Why Your Body Is Resisting Fat Loss (And What To Do) | Mind Pump 2778 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

Everybody wants to lose body fat. Uh, typically that's a good thing, but sometimes it's the wrong thing. It's true. Sometimes pushing for fat loss is going to make things much, much worse. We're going to talk about who those people are. When pushing fat loss is the wrong move for your body. Let's get into it. it. it. This is a cool conversation because um, see a little cush push. I think a lot of people just assume if uh you're carrying extra body fat, you wouldn't fall potentially in this category or that it's always a good idea.

Right. Right. Exactly. Also, um Also, um Also, um cuz fat is so bad. Fat on your body is so bad. You got to get rid of it. Right. Uh but there's there's a lot of nuance to that or variables that determine whether I take a client through a fat loss journey uh or not at that at the time. That's right. That's right. That's right. So, this is I think a really good conversation conversation conversation and let's just we'll start kind of an easy one. Although um you'll see lots of fitness fanatics uh that fall into this category, there is what is considered essential body fat.

And even above that is what would be considered healthy body fat. Uh in other words, getting too lean uh for men and women can be very unhealthy if you go below a certain point. Uh now for for men, I mean if we want to look at clinical unhealthy, typically it's when you start to get into the single digits where you start to really see some issues. With women, it's when you get into the the high to mid teens. Um now, of course, getting lower than that gets really really sketchy.

But I'll say this, most natural kind of healthy dudes working out when they start to push below 10%. I don't care how well you do it, there's negative side effects. Okay? And for women, when you start to push below 18 17% most of the time, there's always those those outliers, you start to see negative effects, even if you're doing everything right. So, uh, pushing fat loss when you're already lean is typically not a good idea. Yeah. Once it starts really messing with your hormone balance and like fertility and all these other like indicators, it's like, you know, is is it really worth the, you know, the look of it, I should say.

should say. should say. Yeah. You I feel like you you should highlight how much more uh of a factor this is though for women than it is men. Much more sensitive. Yeah. Women are well first off um you'll notice a difference as I said, right? Men single-digit women kind of mid to high teens. teens. teens. Uh women just need more body fat on their body. And the the evolutionary explanation for this that or what's I guess widely accepted is that you know women's bodies uh are designed uh to carry life.

And so there there needs to be a certain amount of body fat there. A woman's hormones uh will react much faster in a negative way to getting too lean. Very sensitive. Very sensitive. Very sensitive. And you mentioned fertility, Justin. Um you'll you'll lose your period. Y Y Y this is actually quite common with female athletes. female athletes. female athletes. Athletes. Yeah. Athletes. Yeah. Athletes. Yeah. And definitely female stage presentation athletes like women that get on stage. You I mean you would be surprised uh even not even to that level.

I mean it shocked me when um the doctor told Katrina that Katrina that Katrina that she had to gain body fat. Yeah. Cuz I mean you guys see how Katrina walks around. She does not look like a orthorexic. She doesn't weigh. She's never weighed and measured her food. food. food. And she was healthy. She wasn't like she was unhealthy. was unhealthy. was unhealthy. Yeah. Yeah. She's and and athlete. Yeah. Yeah. And uh they they had suggested that you know put you need to put on some body fat and she was just like what?

I don't even feel really lean at all right now. And it and that and I would objectively tell her the same thing too. I've seen her leaner and I and and she's never really got into bikini lean type of look. Like I mean one time in our relationship she tried to see her abs one time and even then she got like her top two abs you could kind of see she's never had like an exposed six-pack and so uh the fact that she was and we weren't dieting at the that time too and so the doctor you remember what she was sitting at percentage wise percentage wise percentage wise so she's always measured lower and I've told you this before like it's she's shockingly low even though she doesn't look like she's that low and she was like 18 19%.

She's she's got athlete genetics. Yeah. I mean I I mean she's a she's a bit of an anomaly and I mean she would tell you it's really frustrating because she'll she's hydrostatic way at 12 13%. Oh wow. Oh wow. Oh wow. Yeah. But not look look it. Yeah. Yeah. Yeah. So that and I bring this up uh not to put my wife on on blaster on the show but it's just like because I bet there's a lot of times where I know how she felt. I know how she looked too.

Like I would even as a trainer and my experience in this I didn't I wasn't telling her like oh you need to put on some body fat. I thought I thought she was fine, but the doctor was like, you know, uh you probably should probably add a little extra body fat and it would serve you. And so sometimes you don't you don't you don't have to look like the shredded person and especially if you are trying uh to get pregnant uh this can be affected. And so there's a classic example of that cuz if you would have asked her in that moment, she was the way she was thinking was I want to come in at some of the best shape of my life and get pregnant so that I can maintain that through pregnancy and be healthy on my way out.

And the doctors going like, yeah, you don't you can't you don't need to be any leaner than what you are. In fact, you should probably put on some body fat. I've had more than a few female clients uh that were trying to get pregnant while I was training them, and this is what we had to do. We had to gain body fat. It was it was that was the goal. The goal was now you're moving, you're fit, so it's like you stopped working out and all that stuff.

We're still training, but they had to gain some body fat. And then as they gained some body fat, uh they they were able to get pregnant. It was literally the thing that fixed it. I also had one male client where, you know, he was super consistent with his diet and his training and he's just like, "Man, S, my energy just isn't great. I don't know what's up. I just don't feel that good. I got some joint pain." You know, and again, I'm training him. So, we're, you know, doing correctional.

We're doing all this stuff and it's he's still not kind of satisfied. He still kind of feels low energy. The joint pain seems to be general. Not specific necessarily one joint, but it's because of his just his joints in general and he's always trying to build muscle. And I'm like, dude, I said, I think you need to gain body fat. He was always walking around like 8 n% body fat. He's like, really? I got all this muscle. I work out all the time. I ate healthy.

I said, I think we need to get your body fat up to like 11 12%. And sure enough, we started getting his body fat up. The joint pain was gone. and energy went up. He was just walking around too lean. So if this is you and you're lean and you're like, "But I want to get shredded." Often times this is not a good idea. Well, and by the way, the the juice isn't worth the squeeze. A lot of people think and and look this, you could talk to anybody who's been here.

They think being shredded is going to give them all this incredible life satisfaction. I'm going to tell you right now, it's it doesn't give you at all uh what it's worth. In other words, the sacrifice, the way you feel, the obsession with food, having, you know, being totally shredded versus just being fit, it's actually not worth it. You don't get, and the data on this is very clear, you don't get happier. Often times, you just feel much worse. Well, it we've distorted what healthy looks like.

Um, especially with with social media. And I I think it's like the body, we have these incredible, it's this incredible system that is was designed to let us know when uh when we're getting dangerously uh low body fat and we need to find food. And like it's crazy what happens with, you know, growth hormone and and insulin and cortisol and everything that's happening in your body. Like it all of a sudden starts to organize itself differently because it it thinks that it's going to starve because of how lean you are.

Famine. Yeah. and and and all that starts to re and reorganize itself. It it to in order to do this, it puts you in a less healthy state. And it's it does that for a reason to motivate you to go hunt, kill, and and put some body fat on. And if you keep yourself at this, you know, perpetual state of body fat percentage year round, then you are you have no idea what's going on internally inside of you is not healthy. And yet we highlight these bodies, these extreme bodies.

Yeah, the extreme anomalies and and and the genetic anomalies that can actually maintain some of that at for a while and be sometimes okay. And then also how many of them don't tell the full story of what's going on too. And so it's we've been misled for a very long time of what of what of what it's it's funny. It's funny we're saying this. There's a a peer-reviewed study that came out uh relatively rec recently where they did full body dexa scans on men and women and then they asked uh you know opposite sex what they consider to be most attractive.

For men it was 12 to 15% body fat. Women considered men uh to be most attractive around 12 to this is not the shredded body. shredded body. shredded body. No No No that you that you see on social media. For women it was in the low 20s. It was like 21 to 24% body fat. Most women are thinking they need to get down like 17% body fat. That would Now, why do we consider that attractive? Well, there's an evolutionary reason for it. It's like that's what we consider healthy.

Yeah. Yeah. Yeah. In fact, getting too lean isn't that isn't really that healthy. So, if you're already lean and you're always pushing for fat loss, you're probably going to make your best progress in the gym and feel your best by stopping stopping to try stopping this pursuit of getting leaner and actually trying to gain. Well, this also leads to your your second reason why you wouldn't uh many times too is to my point is you start to run low body fat like that and your hormones start to or reorganize themsel and not in a healthy way.

No, no. You want to hammer your testosterone as a man, go ahead and try to walk around it 8% body f time. Good luck. You're going to destroy your testosterone. With women, you see all kinds of hormone imbalances, uh thyroid issues. That's a very common one uh in women uh when they're, you know, constantly in this whatever. If you're, by the way, if your if your hormones are already unbalanced, already unbalanced, already unbalanced, I don't care what your uh body fat percentage is, unless you're like super unhealthy and obese, in which case getting leaner tends to balance things out.

But if you're like working out uh and you're, you know, you're doing things and you're like, I want to get leaner, but my hormones are off, probably not a good idea. The only time that's a good idea is when your body fat percentage is really high and you're inactive, in which case getting getting leaner balances you out. But if your hormones are not balanced and you're already working out and you're already trying to do all the right stuff, trying to push leanness typically counters your goal of balancing your hormones tends to make things worse.

Um the next one is you're trying to build. This was this is a funny one. Yeah. Yeah. Yeah. People are like, I want to build muscle and I want to be shredded. Yeah. Yeah. Yeah. Pick one. Okay, pick one. By the way, the one that you want to start with is building or or most common, I want to build my butt, but I want to have a tiny waist. Yeah, I want a six-pack and I want, you know, a bigger butt. Or, dude, I want to get bigger arms, but I have a six-pack.

Well, Well, Well, you got to pick one and typically start with building because it contributes to getting leaner, whereas getting leaner first makes getting Yeah, doing both is pretty much counterproductive. counterproductive. counterproductive. Yeah, good luck. And well, and I we also have a sale. Four maps programs are 50% off. Maps Starter, Maps Transform, Maps Anabolic, Maps Performance. It's all half off. Go to mapsjanuary.com. Use the code new year50 for the discount. Here comes the show. All right, real quick. If you love us like we love you, why not show it by rocking one of our shirts, hats, mugs, or training gear over at mypumpstore.com.

mypumpstore.com. mypumpstore.com. I'm talking right now. Hit pause. Head on over to mypumpstore.com. That's it. Enjoy the rest of the show. I mean that someone will someone on the internet will clip that and try and counter that argument that you can't do both. Uh and and it's not true that you can't do both. You can't do both at the exact same time. It's impossible to be anabolic and catabolic at the exact same moment. But in a a 30-day window, you can have periods of time where you're anabolic and you're cataboliculating.

Now the the challenge with that I think the most important point to make is that most people ch are challenged psychologically to be able to do that because that's what we call the goldilock zone and most people they do better just right now focus on reverse dieting. Who cares if the scale goes up a little bit be there. Most people have a really hard time actually hovering around maintenance where there's this beautiful exchange of back and forth because they don't see any progress or they don't see it fast enough and then they get discouraged and then they overcorrect.

So yeah, aware that you could absolutely in 30 days build a little bit of muscle and lose a bit of body fat, but typically it's easier to take a client through one goal and focus on that and speak to all the things that are related to that and be like that's our main focus right now. Don't worry about that thing. Then we achieve that goal. Then it's like, okay, now let's go for that one. That that seems to lead to more success than selling the dream that oh absolutely oh absolutely oh absolutely the same.

And by the way, what this looks like, I don't mean like, you know, that you have to either, you know, choose building and gaining body fat versus losing body fat. What I mean is, uh, if you're trying to like get stronger and build, don't worry so much about losing body fat is what I'm saying. saying. saying. Now, sometimes you'll see some body fat percentage drop if you gain muscle and you don't necessarily gain body fat because now your total body fat is a lower percentage of body fat.

And this can happen sometimes. This can happen especially when you first get started where you're you're trying you're building and you actually got leaner. That's how you kind of measure like if you're going too excessive in your bulk. It's like if if I do see a significant gain in body fat and you know that's where I'm going to taper down a bit. But at the same time you're not afraid that little bits, you know, body aggressively trying to build while aggressively trying to get leaner. It's like these two just don't go together and you end up just staying in the same place or burning yourself out.

This next one is the most common one. Uh, this would be the number one reason why, and I don't care how overweight you are. Uh, if your calories are already really low, we're not going to try to lose body fat. We don't have much room to go. We don't have no runway. No. No. No. Yeah. I mean, I sure and this is plateau city all day. all day. all day. This is muscle lo. This is maybe the most common. Yes, it is. This this is so common that it I came to a place in my career where I almost didn't care.

We were always going to reverse diet to start everybody cuz it just made it easier. It just did. It was just, you know, I didn't care if you needed to lose 20 or five pounds of body, five pounds of fat or you need to lose 100 pounds of fat. I'm reverse dieting you. I'm going to focus on building muscle first. No matter where your calories were were falling because I just knew that that would set us up for more success. And it was a much easier strategy than taking that person who's like, "Oh, I eat this many calories and I need to lose all this weight and I go right into cutting." And this is to me the the hallmark of a experienced trainer versus a new trainer.

Mhm. A new trainer uh who gets a client who needs to lose 20, 30, 40 plus pounds, uh you know, immediately wants to show them weight loss because they probably sold them that they're going to. And so they instantly cut calories, increase activity, put them on cardio, move them like circuit type of training just to show them a quick little cal I mean quick little weight loss, but quickly those people hit a plateau and then stop seeing results. And so almost always uh I consider you too low.

I think most people that are getting back on uh the wagon and started again should reverse diet. diet. diet. But I'll be I'll get specific, right? Guy comes to me. I want to lose uh 30 lbs. I'm not active. I'm not exercising. I say, "Okay, let's track your just your normal eating for the next couple weeks." Then he comes back to me. He's like, "Okay, I'm at 1,900 calories a day. How far am I going to go with a with a calorie cut to lose 30 lbs?" Like, he's at 1,900 calories now.

Were we going to end up at a thousand over over time and then what what do we do then? Now we're at 1,000. First of all, you're going to lose muscle like crazy. Second of all, it's not sustainable. Can't stay there, right? Or a woman who's like, "Yeah, I want to lose 30, 40 pounds. I tracker, you know, whatever. I'm eating 15, 1600 calories a day." You know, it's like, "Well, we don't have much room to go. We got to get your metabolic rate up. We got to build your metabolism first so that we have a place to go." And this is a real thing.

This happens with GLP-1 users, everybody. Like we we worked with a a a 50 plus group, a GLP1 cohort of people who were on a GLP-1, which which crushes your appetite. And there were people on there who had lost 70 lbs and then they had 30 or 40 more pounds to go and they had plateaued hard and and you're like, "Well, okay, well, what's happening? Where you at?" They're like, "Well, I'm only eating 1,000 calories a day." So like, "And I can't lose any more weight." Well, yeah.

Where can we go? We're going to take it down to 500 calories. calories. calories. You can't live that way. And so with these people, we had to reverse diet them, build some muscle so that we can then cut them. So if your calories are already low, uh you need to reverse out so that you can get the fat loss later. Otherwise, you're going to be stuck. You're going to be really bad place. Uh last, um you're under a ton of stress. So stress. So stress. So hardest one to read for most people.

Yeah. So it's like, you know, crazy life, not getting good sleep, work, kids, uh you know, I'm trying to lose body fat. It's like, you know, a better focus, which will actually be better and more effective for fat loss is just try to be healthy. Mhm. Mhm. Mhm. So rather than pushing fat loss, if this is you, if you've got like a crazy life, by the way, some people like, "My life's not crazy." Like, "Oh yeah, tell me about your life. I got three kids under the age of seven.

Focus on recovery. I have a full-time job. I'm married. You know, what's your sleep look like?" Ah, six hours most nights cuz the baby wakes up or whatever. Okay, here's what we're going to do. We're going to try and get healthy. healthy. healthy. Yeah. By the way, that pursuit results in better fat loss than the pursuit of pushing fat loss. And so, when I would get clients like this, which were common, this is a common client. I just gave you an avatar of the of a of a typical person.

I'm like, look, we're not even going to try tons of fat loss. I'm just going to make you feel good. I'm going to improve your health. We're going to get you stronger. We're going to boost your protein intake. We're going to go to whole foods. And then what would happen magically is they would lose body fat. But we weren't pushing the fat loss. Well, this is where the the saying came from. You know, the goal is to do as little as possible to elicit the most change is because this is this is the most appropriate way to scale somebody to more intensity, more volume, more things is starting with the least that we have to do to move in the right direction.

We can always pile on. We can always add intensity. We can always add more more sets, more reps, more days, more more time. It's like, let's do just what we need to do to start moving our direction. And I and we we know that exercise and working out is healthy and good for the body, but we rarely discussed it as like it's also part of filling that stress bucket. Yeah. Yeah. Yeah. So, it is a it's a good stress, right? It it it elicits this this change, this adaptation that builds muscle, that burns body fat, that you know, strengthens the heart, has all these great positive benefits, but it's it's a stress.

And so, you have to count it. And so, and so is not getting the best sleep. So is a long day at work. So is an argument with your spouse. So is your kid, you know, like th those things are and it's all and once that bucket is full, full, full, adding more stress is impact. Yeah. Adding adding more which workout more workout stuff would be adding more stress does not result in better results. In fact, it's the opposite of what happens. And so many times and and and a lot of times you've adapted to that like you've like how many times have we had the client who's like, "Yeah, I don't no I don't feel stressed at all.

you have the three kids, I've got the job where I'm doing this. And it's like you you've you've become so adapted to all that stress that you you decide you don't count it cuz it doesn't feel stressful to you because you've adapted to it. But it's still it's still got your bucket 3/4 full and then you throw a workout in. So someone's like, "Well, what do I do? Not work out." No, no, that's not what we're saying. It's just it's a different focus. So the focus is rejuvenation.

The focus is more energy. The focus is improving my health, improving my mobility, improving my movement. And so then that becomes a stress reliever rather than a big stress ad. And so the workouts look different, the intensity looks different. The approach and the application is different. But with this person right here, if we focus on getting healthy, this is the irony of it. The fat loss then starts to happen versus pushing fat loss with this person, which looks like aggressive workouts, aggressive cut with diet, aggressive, and then nothing happens or I lose on for dear life.

Yeah. Or I just feel worse, you know. Anyway, I I I want to talk about a supplement that uh has frustrated me for a long time because the data on it is pretty remarkable. pretty remarkable. pretty remarkable. But every time I've tried it, except for recently, uh I've gotten nothing. Like minimal results, nothing. This I'm talking about NAD. Yeah. Yeah. Yeah. So, if you're in the in the biohack world, the world, the world, the the health world, the longevity world, you've heard of NAD. And NAD um you know it really does these levels decline as you age and NAD does uh supplementing with it in the data contribute to reduced inflammation uh more energy, better vitality.

It's like this this compound that allows your body or helps your body produce just more good energy. It's not a stimulant. It's not caffeine. It's literally part of the energy uh production uh of the body. And so more a better energy production system, your mitochondria is working better, all your cells work better, and you feel better. And this is what the data shows. Now, the problem is I've I've tried uh I've done the the IV drip drip drip IV drip where you get this big old massive dose of NAD and it just made me feel terrible.

I got my my legs felt heavy. You guys remember this when they came in? came in? came in? It felt weird and it just it just didn't like it. Then I've tried, you know, like the like pills and it's just it just we've done the patch and doesn't work. Patch was great. I like that. that. that. It just didn't like patches. I left a rash on me all day. Yeah. So, yeah, that was a little rough. So, here's the deal with NAD is uh it is effective.

The problem is you got to be able to get it into your cells and you need to get into your cells regularly. So, when you do the IV, it's one massive bolus of NAD and unless you're super deficient, deficient, deficient, it's it's just it's not going to get utilized. it gets in your blood and then it just it overrides it just doesn't feel good. Uh and it doesn't do much for you. The supplemental forms don't give you enough and don't get absorbed well enough to make a difference.

Uh and then uh uh Ro approached us uh and theirs is this uh liposomaal version of NAD. So liposomaal means it is encased in uh a liposome which is a fat that allows it to get into the cells and you can supplement it daily several times a day and get that NAD in your body and this one is different. I I like that it's in these little squirt I keep that in the glutathione and I've been taking every every single day day day and then they have liposomaal glutathione too.

glutathione too. glutathione too. Yeah. So, I w I was sold. I mean, I'm I'm probably one of the more skeptical ones of all of us when it comes to the supplements. And I always feel like I I need to feel something to like really get me bought in. Y Y Y and if you're you're coming off of a cold or going through a cold or like what I went through with was the first time I went, "Holy crap, I could feel the difference of NAD." Like that was the like up until that point, we'd kind of experimented with it.

We talked about it. I'm like, "Ah, you know, I think I feel good, but I don't." It was one of those I'm skeptical of it. It was when when I when my body was down the way it was uh to feel all getting that NAD and the glutathione cuz I took both. both. both. What a difference that it made. That's what's what sold me. So now that's like become become become So glutathione is a good one. So glutathione is like this master antioxidant. Uh your your liver gets depleted um when you use certain medications.

You're under a lot of stress. Um it's it's great if you can get glutathione levels to go up uh for immune system, for health, for all these different things. Uh the problem is in the studies it was always injectable because oral glutathione is poorly absorbed. But liposomaal glutathione it it reliably raises glutathione levels in the blood. So they also have that. So liposomaal is just this delivery system that encases the compound in a liposome which is a fat which allows it to get where it wants.

So and you can read the studies you can look at the data look at glutathione liposomaal glutathione and injectable glutathione you'll see that the liposomaal the liposomaal the liposomaal gets the levels up reliably whereas normally it wouldn't. So delivery system it's funny you're bringing up uh we're talking supplements right now because uh this is the longest streak I've ever been been been I know I love it in my life of you're taking all kinds of supplements. I I have I'm definitely like supplement guy over there.

Yeah. Channeling my inner s and and doing my best to be I've I've never been uh disconsistent. I mean out of necessity, right? I I've I'm coming off of feeling so horrible for so long. It's wild that like to know that I don't know where am I at now? I don't even know how many. many. many. Are we two three months out? No, we're two. We're probably two not quite three yet. Uh two probably two months of of recovery and and doing all the things. I mean, and not missing.

I you know, I got to give you a compliment, dude, because you were you were mentioning the other day that your son has a characteristic like you where he can like he's like, "No, I'm not doing any stubborn." Yeah. Yeah. Yeah. And that's actually can be such a strength. you when you decide to do something, you're so stubborn in a good way. I've seen you go off anabolics and just suffer low testosterone for a while. And I saw you go through and you're still going through this process and you're just like, "No, I'm not going back." Even though you're suffering, even though you're whatever, like what a strength uh what a superpower it is to have that.

have that. have that. Oh, which is great. I I I appreciate that. I mean, I I uh I think we're all This is one of the things I think we all share. I think we're all very uh our word is important. Our integrity and I think when when you say something it means a lot. Like I think that's like I think I'm I'm attracted to other people that have that characteristic that like if you say you're going to do something you're going to do it. I think that's probably like a huge pet peeve of mine is somebody big big talk.

You know what I'm saying? I'm saying? I'm saying? Uh I think you guys are all all like that. So yeah, once I say I'm going to do something or commit to it, like I'm I'm all in on it. And I've admitted for a long time that it's hard for me to be really consistent with the the supplements and pills and stuff like that. Like that. Like that. Like he came in the other day and he's like, "Sh, how do you remember what to take?" And I'm like, "Just one word dysfunction, bro.

I'm obsessive." Cuz I've had a couple baggies. Well, I've had a couple times where I've got this like kind of mild headache and I'm like, "Why do I have a headache right now? This is weird." And then I'm like going back through my day, I'm like, "Oh [ __ ] I overdosed on that. I took that one too many times. And you got to check your inventory. Yeah. Yeah. So, because I what I've done is I've been I'm like I'm committed. I'm taking all these these the these supplements that Sal's got me on and doing all the things and all the peptides and everything I can to try and get my body back to its its healthy state.

And of course, I mean, I'm not talking about diet and exercise. That's the cornerstone, right? Like uh I mean strength. strength. strength. You're doing that. Yeah. Yeah. That's I hope that everyone knows that's a given that that's the foundation and the biggest mover. But I'm also trying to do supplement and and get myself back to to back to normal. And I'm getting closer and closer to there and feel really good. Like I've had uh some of my best I've I haven't seen sleep scores uh above a 70 in a very long time and you know I've had a couple 80s and just yesterday was 77.

Coming back, dude. Yeah. So it's it's coming around. But I I am you know like it's it's making me more of a believer on a lot of the the supplements this guy takes every single day. day. day. I' I've never been able to be good enough to be really consistent with it long. And I think there's something to be said be said be said about that. I'm guilty, I'm sure as many people are, of like, you know, you hear someone talk about a supplement, you take it once, you know, or oh, I take it for three or four days in a row and it's like, I don't feel anything crazy.

And, you know, back to your NAD point, like it's when I felt the way I felt and I remember taking that NAD and going like, oh wow, like it was such a night and day difference. was that that's all I had to feel to go like, "Okay, I'm I'm bought in now." You know? Yeah. Talking about things you're going to do or whatever. So, I decided um last week that I was going to work on um leg stamina because my strength training for my lower body is lazy.

That's just the word I'll describe. So, what I mean by that is um my legs respond really well, which has made me lazy about it. Like my quads will just grow, hamstrings, it's not a problem. They just they just build. And so my workouts are like uh heavy low rep because it's easy. I can go do sets of three reps and I'm cool and I relate and I can lift a lot of weight and it's great and anything above 10 reps I'm just like oh I want to die.

But last week I'm like you know what I I don't care how much weight I was on the bar. bar. bar. I'm doing sets of 15 and dude the amount of weight I had to take off the bar is ridiculous. And I'm just telling myself, I don't care. I'm going so light. I'm going controlled. I'm doing sets of 15. 15. 15. Brutal, Brutal, Brutal, bro. I walked today. I barely did anything, too. My volume, Justin, is so low, dude. It's just cuz the reps are up there.

there. there. Oh, yeah. Oh, yeah. Oh, yeah. I I walked out of the gym and I look like a like a baby deer. You know, when baby deers are born and they're walking all like that was me, dude. You know, and I'm I'm lifting like, you know, 150 pounds. pounds. pounds. Yeah. That's funny cuz I've similar like I stopped doing um you know backloaded squats. It was like all split stance everything and lunges and you know uh Bulgarians and all that stuff and it just focusing on that with like less load but it's still really hard cuz like you get back from from not doing it forever and you're just shaky and it's like you feel like a total wuss and it's you know but you go through that pain process and you get strong again.

I'm looking forward to that part of it. But yeah, the my legs are all, you know, worthless. worthless. worthless. Letting go of Bulgarians for a period of time and coming back is all like I'm at that place where I know I need to get them back in my routine and I miss the days when I such a mental thing. thing. thing. Oh, I had such a strong Bulgarian split squat. It was You feel so good when you do. do. do. Yeah. Yeah. Yeah. And start putting the barbell on.

You feel like that's when you know you're doing it. I I I know what I felt like when there and I'm far from there. And to get back there is like, oh god, starting all over again with little 20 lb dumbbells doing like, oh my god, this is a lot. Me and Courtney's workouts are pretty similar now. So that's a benefit. Yeah. Well, I've just decided I'm just going to get leg stamina. So I'm like, forget everything else. I just need stamina in my lower body because I don't have any.

I'm good for like a rep. You know what I mean? mean? mean? I'm I'm furious at a rep after that. I don't know if I see you as much. I'm I walking lunges are like one of my favorites. favorites. favorites. I'm not there yet, dude. I love I love walking lunges, too. Yeah. And you know, I don't I think it came from uh working at Codle because we used to have that area with a stretch mat mat mat and we used to go get a bar and you would just we it was a perfect amount of 10 to 12 steps out, 10 to 12 steps back.

I know exactly what you're talking about. about. about. And uh I got in the habit of doing that uh for years. And so and I it just and and depending on where I'm at is like how much I loaded it becomes more of like a long stretch with a little bit of a balance. a balance. a balance. Feel like it's just mentally easier a little bit too to move instead of just stationary pain. stationary pain. stationary pain. I do too. So that's what my So my my way back to Bulgarians looks like getting strong at walking lunges and then I kind of start to really get that loaded and I'm like okay.

And then that also builds the stamina in my legs. And then for some reason, Bulgarians still feel more brutal to me than the than the walking. I'm just I'm so comfortable with grinding heavy weight, but you know, pushing through a long set of reps. Dude, shoot me. Like, I want to go home. I mean, this is why we we talk about this, I think, on the show is like I think everybody is guilty to to gravitating to and and and it's not to uh to uh to uh shame or say it's bad because obviously you've been able to maintain a strong healthy physique for a long time that way, but we we you you know what's better for your body.

You know, you know what you're avoiding. Yeah. You know what you're avoiding. Great way to put it. And and most often it's it's what's best for you. you know what's what's really best for you in this moment in time is the thing that you don't you don't do and it it takes a lot of discipline to uh to you know your earlier point to say hey I'm going to do that and then commit to it and follow through because you know a couple of those workouts you're like oh my god oh that's what I've done in the past I'll do like one or two like cool I'm going back to I did it let me go pull four plates on the bar and do a set of of two of two of two that was cool anyway I was read I was reading this study you guys this data and it's mixed in terms of like is it good or is it bad?

So this data was coming out and it's showing that kids so younger generation are doing less drugs, drinking less alcohol and are having less sex than previous generations by a long shot. And so it sounds okay well that might be a good thing. You know what's interesting about that? I've noticed the trend even in bars and u there's a lot more options for non-alcoholic cocktails. Uh and there's all these emphasis on new products coming out that like taste just like you know any of the fancy cocktails you normally would have without the alcohol.

I'm like I didn't I didn't even know what a mocktail I would I didn't know what a mocktail was until like 5 years ago. I never heard of that before. Here's the bad side of it you guys. It's not because kids are trying to do less drugs, drink less alcohol, and have less sex. It's because they're not meeting up and hanging out with each other. These kids are isolated. I So I we debated I'm not saying we debated this on the show a long time ago.

ago. ago. And I don't disagree that obviously that plays a role. Obviously that plays a a and it probably plays a big role. I do think too that because of the information that you can access with chat GBT and AI and the kids that listen, you think you're good at using it. The the kids that are 15, 16, 17, 18 use it way better than all of us. Okay? And and I'm sure you guys are seeing that in your own teenagers, right? And so so so it's not hard to ask AI risk and dangers and things like that.

And I think that I think they're a little more we were a little more naive to the dangerous stuff that we did. But we lived in the don't just say no generation. That's not true. They they are doing so there's more studies now they're coming out and they're showing a direct it's it is a direct correlation between isolation, loneliness, anxiety and less of those things. So it's not that those things are good to do. It's just a reflection of how isolated kids are now. They're at home on their devices watching Netflix on social media and they're not meeting up and they're not hanging out.

And that's why all those things are down. So it's actually although drugs, alcohol, lots of promiscuous sex isn't good. It's just reflecting that kids are not going out and doing. I'd be interested to see how where they categorize drugs, too, because I would I would argue that things like aderall aderall, rolin, and things like that are Oh, you mean prescription drugs. That's a good question. I think prescription drugs are You're right, cuz when they say drugs, it's illegal. it's illegal. it's illegal. Marijuana went way up, dude.

In comparison to our generation, like cuz it's easily accessible. like all these kids are grabbing vapes like from their parents. parents. parents. You know where you know where marijuana use has exploded is in the adult population. population. population. So, and here's but here's the thing. They're they're also illegal stuff. So, they're putting cocaine, crack, heroin, things like that. So, uh marijuana is now legalized. So, they're not throwing that in there probably in that category. And it's not this it's probably not a schedule one drug. No, marijuana is in there.

It's still fedally fedally fedally legalized. But, I mean, if you're not including prescription drugs, prescription drugs are at an all-time high. high. high. Well, the big the biggest one that's down is sex. That's way down, dude. That Well, doesn't things like Aderal and Rin kill that, too? Uh, no. That can actually do the opposite in some people. It can cause hypersexuality in some people initially. initially. initially. Uh, no. Some people that's a that's actually you could look it up. You could look up one of the potential side effects of those is hyper hypersexuality.

hypersexuality. hypersexuality. Oh, interesting. I thought you're right. And some people it does that too. that too. that too. But, uh, again, they're doing all this other studies and they're showing that just kids are just not going out, dude. And you know, here's here's another piece of evidence of that. So, my my daughter's 16, got her driver's license, and I'm talking to parents. I'm like, "Oh, my daughter just got her driver's license. How old is she? 16." They're like, "I can't get my kid to get their driver's license.

They're 18. They're 19. They're 19. They're 19. They're That was never Everybody I'm talking to is saying that." And even my own oldest, he's just not motivated. not motivated. not motivated. He just finished his permit finally. And so now, you know, before he's 16. But but he's not like antsy to to get his license. And I I think it has a different meaning, you know, for him. Yeah. Some some uh it's when we were kids, if you were 19 without First of all, I didn't know any 19-year-olds without a driver's license.

I didn't know any 16-y I didn't know any 16-y olds. olds. olds. I didn't know any 17 or 16. Right. Yeah. That just didn't happen. You used to go on your birthday. Yeah. Yeah. Yeah. You as soon as possible. You scheduled to get your your test on on your birthday. That was part of like your 16th birthday. That was and that's because you needed it to go do things. It was freedom. It was freedom. Not just it was just to do things. Before you were 18, before you were 18 and legally an adult, it was the closest thing to being adult or freedom you could have.

Getting access to a vehicle that took you somewhere else. You didn't have your driver's license. Okay. You You're at home. What did you guys have at home? Did you have the internet? No. Did you have social media? No. Did you have video games? No. You had nothing. had nothing. had nothing. We had video games. You had Yeah. But not like the ones they got now. Yeah. Yeah. I mean, we both It was always my friend that had the cool video games, though, you know? Be like, I got to go.

to go. to go. But But kids now just they're not motivated because motivated because motivated because I'm cool. They got a fullon entertainment system in their room. Yeah. Yeah. Yeah. In their pocket. Actually, Actually, Actually, in their pocket. I mean, I moving to VR. I I I'll make the case and and I've been screaming this from the rooftops since eight years ago. You know, that iPhone has a a massive played a role in all the You're right. That's that's what it shows. shows. shows. Yes. Soon as soon as iPhone is all those things that you're saying in your pocket.

pocket. pocket. I know. I mean, I I think just that like I I think the one of the best things that we can do for the generation coming up is to get rid of this the the the consistent access and unfettered access to the internet and all the things it has to offer for a adolescent and a teenage mind. teenage mind. teenage mind. Well, I mean as a young real world cool again. again. again. Yeah. I'll speak just as a young as a man, right? as a young man, uh, a lot of the motivation to get out of the house was number one, there was nothing to do at home.

And number two is you you I mean, you're horny, so you want to go out and talk to girls, but you got pornography at home and endless entertainment. endless entertainment. endless entertainment. You're neutered, and that drives Well, I'm Tony, look at Sal Doug pulled up. Aderal can significantly affect sex drive, libido, and sexual function in both men and women. Yeah. One way or the other. So, some people go hypersexual, other people go loses. But it's showing more erectile defect. It's showing more of that. It's not I'm not reading anywhere where it's saying that it goes hypersexual.

No, others feel increased arousal from dopamine boost. So it says right there. That was me, by the way. That's one of the reasons why I I couldn't take at all anymore. anymore. anymore. I wonder though what would happen became a problem. a problem. a problem. I wonder what would happen though if you kept taking it for a really long time. I did it long enough. Okay. Okay. Cuz I I mean I know you got to keep trying. So I mean no, dude. I there there's a lot of the young I mean I it's crazy to think I see uh them prescribing it to like young young kids, you know, so it that that didn't really exist when we were it was just coming on the scene when we were getting Yeah.

One of the uh potential side effects that you have to look out for with your teenage kid with uh aderall use is uh chronic masturbation because of the over stimulation and dopamine that it causes. So it's both. It can go in either direction and that's like a real risk. It's a real thing. Yeah. And they have the then they have Pornhub in their pocket all the time too. So it's just like really tough. That's right. That's right. Yeah. I mean I to me I think that's uh a big a big part of this.

I mean this is our our goal as parents now. I mean I I know I'm a long ways or away from where you guys are at with teenagers and you guys are having to deal with it from a different position than I am. I'm doing my best to lay the foundation now. Like I mean we have we don't we have we haven't used an iPad now and coming up on a year. We uh like a phone like we're we we hold each other accountable about how much um we we're we we he sees it out like we do our best to do that.

Uh so I mean I I'm going to delay that as as long as I possibly Well, I told you guys with my uh 5-year-old, you know, he'll he my niece, was it my niece or my daughter? One of them was playing What's that game? M. Oh, no. No. Roblox. No, it wasn't Roblox. It was the one that Minecraft. No, Fortnite. Fortnite. Fortnite. Uh, I think it was my daughter. She's like, "Hey, can I put can I bring my my system out of my room so I can play in the big TV and the family, whatever." And so we I'm like, "Yeah, let's do that." We put it out there.

And my 5-year-old said, "Hey, can I can I try?" And I said, "Yeah, I'll let you try." And we let him play for like 25 minutes. And I even did I did everything right. I gave him a timer. Okay, 5 minutes left, buddy. cuz we'll do this when we take them off TV or whatever. Give them a timer. It's a good It's a good practice with little kids so it's not abrupt. not abrupt. not abrupt. Five more minutes. Okay, you got one more minute. Bro, we took him off.

He threw and he doesn't throw taste five. He doesn't do this anymore. He threw a tantrum. tantrum. tantrum. Yeah. Yeah. Yeah. A full-on tantrum. And and Jessica and I looked at each other and said, "Oh, well, we're never going to have this." Then we went over some friends house and they had some older kids, great people, by the way, wonderful people. And the older kids were playing with our kids. Well, they were started to play a game on I think it was on one of their phones and it was like a Tetris type of game and so he was totally into it.

And again, you know, hey, two minute, you know, 5 minutes left. All right, we're going to come off and my we're taking him off. And bro, the way he reacted, he tried to bite my wife. He doesn't act like this. It was like an addict. And we looked at each other like no, they make them so addicting. It wasn't like the old games are not like this. They're not like They're way way way engineered differently. It's like uh yeah, they they figured out ways to keep the user engaged and that's that's the entire objective of a lot of these like companies, you know, it's how often can they get you uh to be on there to get your attention, your eyes, because then they advertise or they do whatever.

That's the objective. That's how they make money. The whole model and and and there's levels to it too, right? To your point about the just to see his behavior on the big screen TV in a family with the room is one level. To put it on your phone six inches from your face is a whole another level too. Very intense to rip. I mean that was literally all it took for us. We didn't even need to see a tantrum. I just saw how how not engaged with the world he was when we were allowing the iPad.

We were very minimal about it. We saw but just the simple fact that if I he was watching a cartoon like this and I would say his name. I was not in the room. Yeah. Yeah. Yeah. And I was like, "Oh, that didn't No, that was it. That was the end of it." It was like, "And if you want to watch cartoons, we watch." And it's a hu just that that that is a huge difference because like I think a normal kid his age, if it's a normal cartoon, which thank god he loves like older older cartoons is playing, he loses interest so fast.

I mean, it's on the TV, but he's playing with his Legos and he's not even watching. And then, you know, because he cuz like most kids, they watch the same stuff over and over. It's when it gets to a part that's funny or that he remembers, he stops with his Lego. uh he laughs doesn't he'll watch it for a second and then he'll go back to playing so different than if I was allowing that on the iPad on the couch he becomes numb to the rest of the world and so there's definitely and and I I think think think we've just never had things that were engineered this way so uh it's only been around for a little while um and so I think a lot of us as parents we think when we were kids oh I watch TV it wasn't a problem I it's not the same stuff you guys the And it's exhausting.

Put Mr. Rogers on. Put that on TV. It is slow and boring. You can't even believe people used to watch this. That's how different it is from the stuff that stuff that stuff that Well, it's like it's like it's like it's evolved. The science has evolved just like food. I mean, the food today is is, you know, way different than what we've engineered it and we've the the science has evolved so much and it's in their best interest to keep you on the thing. It's in their best interest to get you to eat more.

I used to be so anti- any kind of regulation, but as I've gotten older, uh I'm just it's like it requires a hyperdisiplined person hyperdisiplined person hyperdisiplined person uh to not fall into these traps. And the vast majority of us, myself included, in many areas, just not, by the way, this is I think it was in China, I want to say in China where if it I I believe it was the English that introduced heroin as a way to try to control them. And they knew that once they introduced this, they we create these, it was opium, opium, opium, opium.

opium. opium. And they created these opium dems and the government had to shut it down hard because it had such a profound How long ago? That was a long time ago, I want to say. probably around the 1900s, early 1800s. 1800s. 1800s. Yeah, maybe look that up. And these opium dems used to just open up and men just stop caring for the family, stop going to work. They would just smoke opium all day long. And literally, it was a strategy by the English to sell and also control them.

Oh, interesting. Oh, interesting. Oh, interesting. Yes. And they had to clamp down. So now I'm like, you know, I think I think regulations have their place with a lot of this stuff. And I think there's a lot of things that we don't realize need to have uh some of these safeguards. Uh things that we wouldn't necessarily put. I mean, at least in my opinion for for underageed kids because if for sure, you know what I'm saying? Like I mean, I'm I'm I'm a firm believer. I'm still with you on the regulation for where once you're an adult.

adult. adult. Uh Uh Uh although the age of an adult is silly. Come on, guys. 18. 18. That's an adult. I know a lot of 18-year-olds. 18-year-olds. 18-year-olds. Yeah. Yeah. Yeah. No, you're a child. You're still a kid, everybody. It's not 1920 anymore where you're 18. You got you already got kids and you're you know, you're already working hard labor. It was like 25 when you're finally fully developed at that point. You know why they don't change that number, right? You guys know why it's 18 still.

You know why, right? Because if we because that's when you can drafting. can drafting. can drafting. That's why that's when you can enroll. That's when you can go fight in the military. military. military. If they change that number to 25, do you know how many soldiers we would lose? I mean, most of them. Yeah. Because a person who has kids, family, they're like, I'm not going to go sign up in the go I'm not going to go sign up in the military. military. military. So that's why it stays that way.

But an 18-year-old is not an adult. They're just not. Do you guys know 18-year-olds? I know some. I remember even myself being super gung-ho like when I was that age, dude. Looking at all into it, you know? That was like I was just ready, man. Especially after like, you know, it wasn't 911 at the time. It was something else. But like you just like get all fired up, you know? I'm like, "Oh, [ __ ] get somebody." Have you se Have you seen the the Netflix um show that's on right now?

That's a basically uh what's it called? It's a mil It's a military one. They follow around like uh um snipers and stuff like that. It's a Oh, I think I know. Yeah, I've watched like four when we did the when we did our MRI thing, I watched one of those episodes and I think I've watched like four or five now. And what you guys are describing, it's like, you know, it's these 18-year-old boys that are full of testosterone, come from hard backgrounds, from hard come from hard backgrounds, impulsive, low risk.

Oh, yeah. Yeah. Yeah. Yeah. No, definitely. So, and if if you got rid of that age group out of there, you'd lose a lot of our soldiers for sure. Yeah. Which is not a good thing either. So, So, So, I want to clarify this opium thing for you. They talked about it in China. Forced China to legalize the trade. They forced it. They didn't open the dens, but the Chinese did after that was uh forced upon them. The opia uh opium wars, those were like in the 1800s.

So, 1839 to 1842 was the first one. Yeah. And then the 1856 to 1860 uh they had the second one uh and they lost both times. So okay so explain what went down here. So So So so so the British were selling opium to China. to China. to China. So they forced they said no you need to keep this legal so that we could trade with you guys and China said we don't want this to be legal because it's wrecking our society. Yeah. Yeah. Yeah. Yeah.

So they forced them to keep it legal. That's kind of messed up. That's very messed up. Yeah. Now now the British tried and forced him but they lost. Or no, the British won. The British and the French. French. French. Oh, British and the French. Oh, they both were. both were. both were. Meanwhile, they had their own regulations for in their country. Wow. Wow. Wow. That's messed up. Got to make that money. Yeah. You have to sell fentanyl here. Why don't you guys sell it? No. No.

You guys are sell We'll provide it. We're good. We'll sell it to you guys. Ship it over to you. Yeah. You guys are good, dude. It's good stuff. I promise. Was I hearing earlier? I heard you talking to Katrina earlier. Are did you successfully put your Jew red light in the shower? Ah, you're going to get me in trouble. Uh, define successfully. Well, you did it. It's not supposed to get wet. How did you do that? So, well, okay. I have a shower So, well, okay.

I have a shower that is probably from where where I'm sitting right here to the end of that coffee table. coffee table. coffee table. Yeah. So, a decent big length. Yeah. And it has like a it has a a step at the end of it. Okay. Okay. Okay. And you know, when I shower in there, I look at the glass and it doesn't get too wet. So, so I just decided clean it up on there. I Well, so it's on a step, so I And I have the stand.

So I just I just ran in there and then you just made sure not to get any water on it. Yeah. Yeah. And I'm showering way over here and it's it's it's shining on me and so uh you know, I'm kind of rolling the dice. the dice. the dice. How many times have you done it? Oh, I've done it for the last week consistently. Every day twice. Okay. Yeah. Yeah. Well, that's interesting. Not recommended. recommended. recommended. Not recommended. No. Um and stop doing the toast at the in the bathtub.

What? What? What? making yourself toast. Yeah. I thought that this is not a disclaimer. This is not me telling anyone do it, but I obviously if you listen the podcast, you know, the last time I talked about the the the shower above and stuff and I got everyone started sending me all these there's showerheads that have red light in them, but the problem is they're they're like rechargeable lights and I don't think it's not the real I Oh, I I I so it's like uh so for people don't know like when you look a look a look a big difference big difference big difference because if you look up studies on photobiomodulation or red light therapy, the studies are crazy.

They're remarkable. I mean it it dramatically improves skin health, reduces joint pain, it raises testosterone, it regrows all the characteristics of the cell. It actually c helps with muscle growth and strength. Uh, and the way it works is this wavelength of light supercharges the mitochondria. And so basically all your cells work better. Okay? So anything you shine it on, including eyes, people have actually improved their eyesight. their eyesight. their eyesight. Mhm. Mhm. Mhm. With red light therapy, it does that. Okay. The the problem is when you go online to buy red light therapy, the ones they use in the study are a certain wavelength and a certain power.

What a lot of the products that are on the market don't have like they're like one10enth, 150th, 1/100th of that. You can actually do the math. So I So my family obviously they seen us, Katrina and I using it for a long time. So, and then of course they started seeing commercials and ads and so they all started getting curious and I've had them buy stuff and I would go back and and I would show them the the lumens wavelength and power of it and explain to them like if it if it's if the Jew light is four times more powerful then you have to sit in front of your red light four times the amount of time to get what I'm getting out of it.

And it's already difficult for me to be consistent. be consistent. be consistent. You know it's actually worse than that, right? It's not a direct It's not a direct time for time. So, if it's four times stronger or weaker, uh it doesn't mean you sit in front of it four times as long because the intensity also triggers uh the reaction. So, it's actually probably more like they have to do it 10 times as long. Oh, wow. Oh, wow. Oh, wow. It's almost a waste of time for Well, I mean I made my point really clear because it's like if I got to sit in front of mine for 10 to 12 minutes, you got to sit in front of yours for 45 minutes.

minutes. minutes. No, it's probably more like an hour and a half to make a difference. So, yeah. So, I my my concern with a lot of these these kind of gimmicky products that are out there out there out there are that that's exactly right. And you and you know uh maybe you find a good one uh because I know I know JW isn't the only one. They're they're the best. They are the best and and I know that there's competitors that have come out there that are but they're all similar.

If you're at that level, you're paying that price. that price. that price. Yeah. Yeah. Yeah. So, like all the medical grade ones are at the the same level in price of Juvvis. If it's really inexpensive, that should be your first red flag right there is that and then and then just go look at the lumens, the power wavelength and then compare it to the medical grade and you'll see it's just not. And so so anyways, yeah, all to be said, I put it in my shower.

I've been using it. I'm on this I'm like I'm going to just I'm going to roll the dice. I'll let you know if it uh but it it seems to be fine. I have a fan in my thing that that pulls the steam out. So it's not getting Ladies and gentlemen, don't do anything. Yeah, it's not getting wet. I predict the steam will make it break in like a few weeks. Oh, you think so? Yeah. Yeah. Yeah. Even with my shower open, I don't have a closed shower.

closed shower. closed shower. It's still moist in there, you know. I hate that word moist. You know what I mean? mean? mean? It's descriptive. It's descriptive. It's descriptive. Yeah, but you get what I'm saying. I mean, I mean, I mean, you still get condensation. Oh, yeah. I mean, and and this is this time of the year is the time that I would get the most. And so, if it's going to happen, it's going to happen now. So, I'm going to send send send I said, "Come on.

I'm sponsored by them. What am I really rolling the dice?" It' be different if I if I had to go buy it again. You know what I'm saying? I said I said I'll call him up and be like, "Hey, hey, you probably shouldn't put this in your showers." Yeah, Yeah, Yeah, we're going to get a call. We're not replacing it, Adam. I mean, I got to know, too. It's not like I don't It's not on my floor shower. I have a like a bench that's elevated and then I have the the thing that it's on and it's far enough away that I I think I'm going to be okay.

I'm going to roll the dice. Uh Katrina does not allow it to be in there when our son is in there, but I do it. And so I want to be consistent. I want to be consistent. I want to do it every day, twice a day. And it's just like the supplement thing. I've I have streaks where I'm doing the Juvi and I see the benefits and then I fall off my consistency. But if it was in my shower, uh, and I first do this, then I'm when I remodel my remodel my bathroom, I'm going to build it into the walls.

I'll build fans to make sure I like I'm gonna I'm gonna figure a way out to make my own version of that because all these other knockoff companies that are trying to do something similar just or don't put the power out. So, hey, uh did you guys see just quick change the subject real fast, but did you guys see the new Barbie? No, you brought it up and I wanted to hear about it. Look up new Barbie. I don't know what would makes this look any different.

So, they made a new Barbie that's got autism. What? What? What? Wait, what? That's like how are they going to make it look like she has autism? That's autism? That's autism? That's She's got head like like ear muffs on. That's it. So it's just autism Barbie. Oh my god. Shut up. Shut up. Shut up. I look it up, dude. Yeah, it's the real deal. Yeah, look it up according to this. Yeah, look at the picture of it. It's like this one has autism. Okay, that just seems seems wrong, dude.

We'll do anything to sell more [ __ ] won't we? Anything. Like what? Like what? Like what? Yeah. What do you do? Yeah. Look, it's just got like ear muffs on, you know, cuz the cuz the cuz the So, I always want to be overimulation. That's That's Autism Barbie right there. She just looks like she's got headphones on. on. on. Yeah, normal. But do you do you guys Do you guys watch Land Man? Do you guys watch Lman? I do. I know you do. You're on. You and I get to talk, but Justin, do you watch Land Man?

Land Man? Land Man? I I've been meaning to get into it. I've Man, you guys need to watch Doug and I off air. We're talking about this. I It's It's It's obvious to me uh he's a conservative writer. Yeah. you know, the shows that he's done. And so, like, uh, they they they they and I've been, this is season two, and, uh, they they have this scene where the daughter goes off to college and she gets her dorm, uh, her dorm room, um, partner or whatever you call, roommate, sorry, lack of a better word, partner, sorry.

Uh, and they make it like an extreme like like like left kid that has like all the safe space. Oh, like like the stereotype, like extreme stereotype. Like everything you could think of, they thrown it in there. And and so you're waiting knowing knowing this is and then the character that's involved with this is this like over-the-top loud vocal radical honesty, say whatever's on her mind type of personality. And I Doug and I were both thinking exactly. We were not watching it together. We're talking having this conversation afterwards.

And I'm like, how about this scene? I'm telling them, how about that scene? how classy they they handled that because Oh, they could have make it one-sided. They could exactly they could have done a they could have it was so set the table to go the extreme right version and really hammer this this kid for the way she was acting and treating her daughter and everything like that. And uh I was so impressed with the writing and how how they did that in in such a classy way.

And it made me feel good about for a moment television. I feel like we do this really bad job of really polarizing left and right so much and when you're you're on one side you want and I'm admitted that they did the character that character so bad that there was a part of me that wanted to be like oh she slam her you know what I'm saying get her like you want you there's a part of you but then inside of me I'm also going like that's not what that's not what we need you know that's and the way they hand very compassionate was very compassionate that's what we need more of yes and it surprised me I wasn't I wasn't it it made me go like the show even more even more even more well I'm going to go a different direction.

You guys, the non-compassionate route you that video of that dude, there was the protesters and there was like the right-wing one and then there were the leftwing ones and then the and then he beat the well the leftwing one was taking a bullhorn into bullhorn into bullhorn into and following him and blasting a high pitched noise into his ear his ear his ear and the dude was trying to walk away. He kept trying to walk away and the guy kept kept kept in his ear and I tell you guys I you know I'm watching it and I'm like I don't know how I'd react with a dude following me with a blowhorn trying to walk away the whole time and then he reacts exactly the way you'd want him to when you're watching this like man I hope he like gives it to him.

He did He did He did and they and then a bunch of them went after him and he laid out like four people. people. people. He slept too guys. I mean slept I mean you know when you go stiff as a board and you so like they went straight and it was a older dude didn't look like so he didn't and he didn't have no fighter stance he didn't look like he's like some trained martial art martial art martial art he just he just [ __ ] back aim real good that guy was following him with the blow horn just in his ear the whole time like what are you doing dude that's not cool I don't know to me it's funny cuz you you you think about like who's seen like I I swear only certain people see those kind of videos, you know, and they it's completely algorithmically like set.

So, it's like, you know, you're getting this one and then, you know, they're getting something else that's like super like, yeah, rage bait, you know, on the other side. side. side. You have to over you have to really, and I've been really working on this with my social media, aside from not being on it that much at all. Uh, you can't even I think Sal's brought this up before like I've already disciplined myself to not like the stuff. Yeah. Yeah. Yeah. But it knows if you if you hover on it.

Yeah. Your algorithm will change. So it's like you have to you know what you have to do? You have to consciously watch your eyes, dude. You have to go fast. fast. fast. No. No. What I do is uh at the top or you ask not to see it. Yeah. I don't want to see this. So you have to consciously every day uh modify your algorithm every day. And then 2 days later they're just like, "Huh? Yeah, you're right. Weren't you the one that said, "Weren't you the one you you bought your wife some like lingerie?

You were the ones you were saying. Now you're getting all these ads for Oh, yeah. Oh, yeah. Oh, yeah. You have to click on it. I don't want to see this." Otherwise, they're flood your feed with feed with feed with Yeah. No, it's it's it's wild how proactive you have to be. I mean, it used to be and it it's still like I was able to shift my I'd say 80% of my feed by actively go liking the stuff that like my my sports and car stuff, right?

So it's like that's kind of what that's my social media like sports and cars and bulldogs, you know? So it's like I actively like a lot of that stuff. So that gets starts to get in my feed. But like Justin said, they'll just every once in a while like we still remember who you are. We know. Oh, bro. We know. We know. We know. We still like and if you just hover for a minute like here's a snap. Like that one you sent me cuz I've I've gotten rid of all I've done my best to get rid of all political [ __ ] stuff on there because it is so polarizing to Justin's point.

And so because you looked at it, I'm sure you got more. Yeah. No, I uh I have so I'll have on on my because the one that I use the most is uh X. So I'll use X and that's get kicked off the other ones before. So I'm kind of like mad at them or whatever. In fact, my staff does a lot of people don't know this, but my staff manages my social media. I'll pop in in and there, but they basically manage it just cuz I got kicked off.

That's why I talk so much trash about you all the time. I didn't even see it, but but I'm on X. And so I'll follow like, you know, preachers and, you know, scripture and stuff like that. And then sometimes one will pop up that's infuriating. It's like somebody that's like using scripture in a way to be hateful or mean. And so I've had I've got twisting it. twisting it. twisting it. Twisting it. Right. So I got pulled in and I commented on a couple of them like this is not what the Bible says and you're using this to hurt people.

And then of course what shows up on my feed? More people and preachers who are speaking this way. I'm like, I don't want to see this. Can't get away from it. it. it. And then I get angry. I'm like, oh, I see what you're doing, dude. So, I got to go. I don't want to see this. I don't want to see this. And it otherwise it won't change. It won't change. I know. So crazy. So crazy. So crazy. Paleo Valley makes the best paleo inspired supplements and products.

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get more leads, close more deals, close bigger deals, and be more effective trainers. By the way, our course is nationally recognized. In fact, it gives you 1.9 CEUs with or for your NASM certification. Find out more at mindpunfitnesscoaching.com. First question is from Renee Magnus. My quads are always sore after squats, lunges, etc., and then they sa stay sore for days later. I warm up, stretch after, try to progress but not go too heavy when my muscles ache. What else can I do to alleviate that pain?

You know, a lot of times, um, just bumping somebody's protein right now. I was just going to say that. Oh, yeah. Yeah, it just it does help. Uh, and I I'm saying that I'm assuming this is this is a girl who's asking this question. That's more likely. So, it's more likely. Um I I bump this person 20 to 50 gram of protein a day and all of a sudden they feel recovery. Yeah. This is either this is either too much intensity and volume, not enough protein, not enough calories or your sleep is off.

That's all this or a combo a little bit of all of it, right? Like so you could be doing a little too much on the intensity andor volume. You cannot be sleeping the best and you're also not really high protein and and trying to actually improve all those a little bit. Right. So kind of coming back a little bit maybe on your intensity and volume, maybe focusing a little bit on a little bit better sleep and bumping protein. You do those three things and I bet you would be shocked though if you're a woman.

Let's say you're 140 lb woman and you're consuming 70 grams of protein a day and you bump it to 140. It is like uh you'll feel the difference big time. It's like dramatic difference in recovery. Dramatic. So if that's you, watch what happens. Bump your protein. Next question is from Chelsea Welsie. Do you have any tips for perpetually tight hips? I have a desk job, but I do a lot of walking and foam roll several times a week. week. week. So tightness is So here's what where tightness comes from.

Muscles are tight. First off, your muscle your your muscles are controlled by your central nervous system. Your central nervous system is what tells your muscles how loose and pliable they can be. It's what it causes them to contract. It's what causes them to relax. And so when you're tight, what's happening is your central nervous system is saying stay within this range of motion because we're unstable outside of it. And so it limits things and it tightens things around the joint because it it believes to be protecting you.

And so this is it. This is a mobility issue uh where you need to work on correctional exercise. That's what'll alleviate this. So you can stretch, you can foam roll, you'll get temporary relief, but you won't get permanent relief until you address the root cause of the tightness, which in this case it may be uh you don't have good external rotation, rotation, rotation, right? We need more extension like maybe we need to strengthen uh you know hip flexion, but um yeah, definitely something to to look at there.

Uh there's a new one I started actually working on this myself. I saw that hip flexor plank, flexor plank, flexor plank, hip flexor plank, which um uh I'm just starting to do it because I've had a lot of hip pain and and have been trying all kinds of different methods for strengthening my hip flexors and uh this this was a different method. So isometrically I can can focus in on it a bit more. bit more. bit more. So let's say I can imagine it you just do a plank but you are you you loosen up your core and you put you put you put No, no, no.

So what you would do is let's say your foot will be on top. His knee's on the table and his hands are on the floor and he's holding himself up with his knee. His other leg is off the floor. So he's that one leg hip flexor is supporting him. Oh, interesting. Oh, interesting. Oh, interesting. Yeah. Yeah. Yeah. And it's an isometric and you'll hold it for Yeah. And for like 20 30 seconds. Yeah. It's hard. I I I want to You're going to have to show that to me so I can watch you do it.

I'd like to actually add that into my routine. my routine. my routine. Who'd you learn that from, by the way? Do you know someone? You know, um this was suggested in the forum. uh somebody that we, you know, aligns a lot with us. I forget his name, but another really good functional coach. I'll have to give him a shout out later, but um yeah, I picked it off from him and I was like, I've never seen that before. I love I love when I see the trainers do stuff like that.

You know, a lot of this too that we'll address this is one what Justin's saying is a possibility. Two, also I start to notice this when I'm just I'm not I get away from my maps performance symmetry type of training and and doing multiplaner things and directional stuff or like your your favorite sled drags like lateral sleds. lateral sleds. lateral sleds. Yeah, lateral stuff like uh my h my hips start talking to me when I start getting a squ when I get a strong squat and deadlift and I haven't been doing those things.

The hips are one of the first things they start talking about. You know, we have a webinar that you can watch. It's an old one, but in there Adam takes you through uh mobility for the whole body, but there's a lot of hip stuff in there. It's primeproinar.com. So, you can go primeproeinar.com. So, Chelsea, if you're watching this, uh, follow the hip mobility stuff that Adam's doing in there and follow his cues and then see how you feel. It should help you. Next question is from Sarah Anne Fairbanks.

What's the best way to preserve as much strength as possible while pregnant? while pregnant? while pregnant? Okay, so two things. Uh, when you're pregnant, the goal is to simply stay healthy. Okay, so I'm glad you put the word preserve here and not gain. Number two, intensity drops. Very little volume and intensity is required to maintain. Okay. 17th very little. So all all you're trying to do while you're pregnant is just do what feels good and just kind of stay consistent. That's it. You're not working out at the same intensity.

You're listening to your body. Maybe it's your first trimester. You're nauseous. You're not eating. You barely can work out. Cool. So you barely do any workouts. Second trimester tends to be, you know, it's a honeymoon trimester, we'll call it. You feel good. All right. You scale up a little bit. You feel great. Third trimester, you start to get uncomfortable. Well, now you back off a little bit. You really got to listen to your body and just maintain a certain level of consistency and then realize that postpartum that postpartum that postpartum uh getting your body back into fitness takes a lot longer than people will have you believe on social media.

Uh it's a slow process, especially if you're breastfeeding, especially if you had a difficult pregnancy or delivery. But most women takes about a year or two postpartum before they they're back to what they were doing before. So just understand that as you go into it. But the best thing the best approach here is to be strong before it you're pregnant. That's the key. You go the way you go into pregnancy and and then to what I said 17th is all you need to like maintain. So if you trained leading in up into pregnancy and then you just did at least 1/5th or 17th of the training that you were doing and and or volume or intensity what you're doing, you're going to maintain that.

People think you're going to lose all this strength and muscle during that time and it's like you you won't. The mistake that you people make here is trying to progress during this time and to Sal's point like this is the time to take care of yourself, be healthy, don't worry. I mean this there's seasons of your life and at this season it's obviously about being as healthy as possible for your baby. And that isn't always the the strongest you're going to be like strengthwise. So you're not pushing that right now.

right now. right now. Next question is from Better Mang. I'd love to hear about smart ways to program heavy circuits. Not talking about Orange Theory style circuits, but taking three to four lifts using different muscle groups and resting maybe 30 seconds between lifts, which would give several minutes before repeating any one lift. Can this be done in a way to gain strength and build muscle? Okay, so the last part changes things. Okay, so if you're doing a circuit, the circuit, a goal with the circuit is to build stamina and endurance.

That's what circuits are for. So, what you're asking me is how can I screw this me is how can I screw this screw in uh with uh a sledgehammer? So, it's like a wrong tool for what you're looking for. That being said, if this is all I had to work with and you're going to do a circuit, you're like, "How do I build strength and build muscle?" It's low reps. It's literally three reps over here, rest 30 seconds, three reps over there, rest 30 seconds. It's very low rep strength training focused.

That's how you're going to build muscle and gain strength in a circuit style. Otherwise, it's HIT training. And we have a program, MAPS Hit. By the way, Dylan, make sure you put up a a discount code. So, if you want really good circuit style training, but you want the stamina, the endurance, the calorie burn, well, programmed, maps hit would be the way to do it. I I also want to address uh uh something that could be misleading or a mistake the way this is this is worded or set up.

the idea that because you're not let returning back to let's say let's say you go deadlift uh a pushup pull-up kettle bell swing and then and then and then and so it's been three minutes since I dead is it three minutes deadlift does not mean that you're getting 3 minutes rest and that you're building strength for the deadlift the deadlift the deadlift you're train you're if you're only resting 30 seconds between lifts you're training endurance training endurance training endurance yeah and you're not going to build a lot of strength with 30 second rest periods I don't care what the exercises are in what order you're not going to build a lot of strength that way that or that is by far it doesn't mean you can't build any you could for sure especially if you're coming from nothing but it is definitely not a great way to progress yeah not an ideal way to progress your weight that's why I said low reps so imagine this imagine you had three or four lifts set up and it was two reps and it was you know 80% of your max so I'm going deadlift bench press this looking more like tricep right not like a circuit no it's like three reps 30 seconds three reps And because fatigue isn't playing a role, now I can build strength and muscle.

Fatigue is the strength and muscle building killer. Fatigue is great for stamina and endurance. So, you got to pick a lane. Uh, which way? Which direction? direction? direction? Yeah. I just I just This just totally reminded me of so many conversations I had years and years ago with clients that would do this. I would, you know, I tell them that we're going to rest for 3 minutes and they say, "Well, what what what exercise or what should I do while I rest? Should I do some abs?" It's like, "Oh, wait.

No, no, I mean rest like completely rest." That or else it's not rest. So, you're not So, if you're doing something else, another exercise, you are not you're not resting. Just cuz you didn't do that exercise doesn't doesn't count that, oh, well, I got, you know, it's been 3 minutes since I did that deadlift, but you did three other things every 30 seconds on the So, you're training endurance. That's what you're doing. you're doing. you're doing. That's right. All right. I know you like that episode.

If you did, check this one out. Walking. It's one of the best things you could do for your health, bar none. But there's a better way to approach it. Yes, you can just walk, but if you follow the right protocol, it's far more effective. Let's talk about walking. I can't wait to hear your walking protocol. walking protocol. walking protocol. Well, there is a Well, there is a protocol. So, and I'll start with the first thing, right? Cuz just first off, uh let me start with this.

One of the reasons why walking um is such a great form of just activity is because it's low risk of injury. Now some