You're Destroying Your Bones Without Knowing It, Here's the Fix | Mind Pump 2844

Key Takeaway

Strength training once or twice a week, combined with adequate protein and calories, can reverse bone density loss—even in older adults. In one study, 65-year-old women who strength trained gained 3% bone density in 8 months, while inactive women lost 1.2%. This isn't about intense workouts—basic exercises like sit-to-stand movements and light dumbbell work can be life-changing. The key: pair resistance training with proper nutrition, especially if you've been chronically under-eating.

Episode Overview

This episode explores the powerful connection between strength training and bone density, revealing how simple resistance exercises can reverse osteoporosis and prevent age-related bone loss. The hosts discuss clinical studies showing dramatic improvements in bone health from minimal training, share inspiring client transformations, and emphasize the critical importance of adequate nutrition alongside exercise.

Full Transcript

Transcript of You're Destroying Your Bones Without Knowing It, Here's the Fix | Mind Pump 2844 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

On average throughout your life, ladies, you're going to lose between 30 to 50% of your bone density. And fellas, between 20 to 30% of your bone density. This is devastating. Here's the good news. There is a way to completely stop this process. In fact, many studies show reversal of bone density loss. We're going to talk about that right now. It's a simple formula. If you apply it, it will work. Let's go. This is uh whole lifetime. What's a whole lifetime? Now, now trip off this. For women, For women, For women, uh a woman can expect uh to lose about 20% of her bone density uh as she gets into menopause.

It kicks up fast. Whereas for a man, it's a very slow process that speeds up towards the end. But this is a really big deal. This this is actually very strongly connected to uh mortality. uh mortality. uh mortality. Mhm. Um Mhm. Um Mhm. Um what's your what's your theory on the the menopause the menopause the menopause hormones? hormones? hormones? Yeah, the change in hormone uh levels um affects bone density for women. So hormones play a role, right? So if you put a woman on hormone replacement therapy, you tend to see an improvement in bone density.

Not a huge improvement, but you'll see an improvement. But there is something that makes a huge improvement. improvement. improvement. Well, yeah, I know. That's why I was my follow-up question that is it'd be interesting to if you compared that uh to somebody who just simply lifted weights and hit protein um still hormonally all over the place going through and I would imagine that even even not with ideal hormone profile but lifting weights and hitting protein intake I would bet would still do fairly well very well.

So I I got a study here. I pulled up a bunch of studies on how effective strength training is for bone density because there is nothing more effective. So uh movement exercise in general uh has a positive effect but it's modest uh at best. Um in fact in some cases like they'll use running as an example and you'll see a little bit of an improvement in the lower body but none in the upper body. So bone density loss continues to happen in the spine, upper body.

Strength training is like the is the antidote antidote. So if bone density loss is poison, the direct antidote is lifting weights. Yeah. Yeah. Yeah. Or strength training. And so they did a study for eight months. This is one study. There's lots of studies, but this is a randomized control trial with women who were who were around 65 years old. Okay? So these women were already already 65 years old. Here's what they found in eight months. The women who did nothing saw their bone density go down in their lumbar spine by 1.2%.

So in 8 months they were they already lost 1.2%. The ones that strength trained saw an increase of 3%. Wow. Wow. Wow. So not only did it stop more than 180 not only did it stop the 1% loss, this is only eight months you guys. This is not we're talking about, you know, 5 years, 10 years. This eight months they lost 1%. Not only did it stop it, it went in the opposite direction. They gained 3%. gained 3%. gained 3%. Hormones were shifting. Do they test their sleep and all that as well?

And yeah, I mean, I don't I don't know. I haven't seen anything connected to that. But this study was were women with no no hormone intervention. I was going to say they didn't do anything with this is just a testament to what that does by itself, itself, itself, just lifting weight. I mean, this is also uh also uh also uh is what you've talked about. You tell the story many times uh about the the lady that you reversed osteoporosis with, right? with, right? with, right? Yes.

I've had several clients that um I worked with. So much of the doctors were like, "Yes, "Yes, "Yes, oh my god, how is this possible?" Yeah. So, I've had I've had several clients that um I've worked with uh was blessed to work to work with because they were referred to me by doctors and they were all um osteopenia and osteoporosis, the ones I'm referring to. And so, they were being tracked through this process, this process, this process, right? Imagine being the doctor who just did tracked saw that we lost 1% in the last 8 months or whatever like that and then all of a sudden their next checkup 6 months later.

So one of them was active. She walked all the time. She hiked all the time. She didn't do any strength training. Um she ate a healthy diet. Her bone density loss was accelerating. And the doctor was like this is not like we got to do something about this. And they they put they put her on these really powerful drugs. I think Fosamax might be the the name of it. Maybe Doug, you could look it up. Uh, look up Fosamax. I think that was the one. I remember it was like a infrequent shot she would take that would knock her out for like a couple days.

Like she felt like garbage after taking it. It was like an immune an immune drug. Um, and it just wasn't Is that it right there? Yes. Yes. Yes. How was that used? I'm trying to I'm trying to think of uh is it a shot or is it like once a in a while? It might have been something else. I'm not sure, but I remember it made her feel like garbage. Yeah. um afterwards. Yeah. Includes heartburn, nausea, constipation. constipation. constipation. It might have been something else though.

There was something strong. It was really strong. I don't I don't I don't know if it was Fosmax or something worse. But anyway, I can't remember. I wish I could, but anyhow, wish I I wish I could, but anyhow, it her her bone loss uh was so was so fast that it was like um I mean it was scary. scary. scary. Yeah. Yeah. Yeah. Like for her, she was like, I'm going to break if I can't figure this out. So, we started strength training once a week.

I mean, that was it. She was a professor. wonderful woman and we just lifted weights once a week and it looked like this. Okay. Like three exercises. Yeah. Like and it started like this. Sit down, stand up off a bench. Uh you know, uh hold these 2 lb dumbbells straight up above your head and try to work on stability. Like it started super appropriate for her fitness and her and then we would slowly progress it, you know, over time. And when she went to get her bone density test, and it wasn't that much later after we started.

It was like six months or something like that. The doctor is like, "We got to redo the test. This doesn't make any sense." Like your bone density didn't just slow down. It went up. Yeah. Yeah. Yeah. And he's like, "This must be wrong. Let's do another one." He did another one. It came back and he's like, "This is crazy. What are you doing?" And she's like, "Well, I'm I'm strength training." And I also worked on her diet, which we'll talk about. Yeah. Well, we always talk about muscles growing and tissue growing, but we don't really talk about bone growing as a result of that as well.

It's the same process. It's process. It's process. It's I'm trying to remember if it's Dr. Andre Spina, he talked about like force being the communication of cells, that being the direct sort of impact uh based upon what we're communicating to either grow or not grow. Yeah. No, totally. Okay. That's I think that was a medication there, Doug. Yeah. Prolia, I believe it's called. What is it? Prolia. Prolia and yeah, that was like a once uh once uh once uh every six months or so. That's it.

That's the one. And she would feel horrible. Look at the side effects. Yeah, the side effects. Back pain, bone pain, pain in the extremities. extremities. extremities. Um that was the one right there. So anyway, her the the improvement was so good that and then the doctor's like, "Oh, you're strength training. You must be like lifting weights all the time." She's like, "I go once a week. Sometimes I miss." I miss." I miss." Yeah. Yeah. Yeah. So he gets on the phone with me and he's like, "Can I make I want to make this a case study because this is crazy to me." That's how effective strength training is.

And that's by the way, it's consistent. So anybody listening right now now now who wants strong bones, the prescription of strength training properly properly properly and eating adequate nutrition. Yeah, nutrition. Yeah, nutrition. Yeah, okay. You got to do that is guaranteed to work. I that last bit I think you have to to reiterate because it I've seen cases with young women who strength train. Oh yeah. consistently, but chronically under chronically undereat and bone density is really low. really low. really low. That's right. That's right. That's right.

And so it's it's not just strength. In fact, it's the appropriate amount of strength training paired with you got to give your body you got to give your body nutrients to build. Yes. Yes. Yes. Yeah. Yeah. Yeah. It's which I think you could starve yourself into osteoporosis no matter what. Which this is both men and women, but I find this more common with my female clients. clients. clients. Yes. cuz I've I've actually worked with women like this where they were in their 60s and they worked out, bone density wasn't good, lifting weights, uh, and they're like, "Why is this happening?" But they were skinny and they their whole life whole life whole life supplementing with like calcium, but yeah.

Their their calories are still super low. super low. super low. Yeah. This woman, there's one I can think of right now that I was just recently talking to and she's just she's one of those women that's always been afraid of eating too much. Yeah. Yeah. Yeah. She's always dieted. Yeah. And I'm like, "Listen, you're doing everything right, but you're just not eating." She was I think she was eating like 1,400 calories a day. Yep. I'm like, you got to get it to like 2,000 different and then watch what happens.

happens. happens. If you the things that that you do to build muscle or the protocol that builds muscle is the same protocol that builds bone. bone. bone. Y Y Y like think of it that way. So if you're like I want to strengthen my bones, strengthen your muscles. How do I strengthen my muscles? High protein, adequate calories, don't undereat, lift weights. Yep. And then watch uh what happens. But this is it's it's so consistently effective everybody like because this is scary for some people like there's I'm sure there's people watching right now who just got a report from their doctor that is saying hey you're in osteopenia like this is not good and that's a scary um thing to hear from your doctor and so you're like oh my god what do I do and then what they'll do is present medications and okay try supplementing with this and here's this thing and there's like there's a guaranteed formula everybody like this will work it's not a If you lift weights properly and you eat adequately, you will see a positive impact.

impact. impact. Yeah. Yeah. Yeah. On your bone density. We also have a brand new workout program, MAPS pushpull legs. It's a 3-day split. PPL. It's 40% off right now. Go to mapspppl.com. Use the code PPL for the 40% off discount. All right. Real quick. If you love us like we love you, why not show up by rocking one of our shirts, hats, mugs, or training gear over at mypumpstore.com. I'm talking right now. Hit pause. Head on over to mypumpstore.com. That's it. Enjoy the rest of the show.

Is there any like stats or data in terms of like women um approaching parameopause and menopause like earlier than you know past like it just thinking in terms of like um you know how um uh like in terms of them like you know getting their period earlier and like the environment and stress and like I've just I've seen some some stats like some kind of stats where they're talking about like that's happening a bit earlier. earlier. earlier. So there's two things you're asking. So one, yes, um girls are getting their periods earlier than in the past.

Part of it is uh that we're overeating. So um that's part of it. Um the other part of it, u is um father not being in the home. There seems to be a correlation with not having a male presence. presence. presence. Interesting. Really? Yeah. Well, there's an evolutionary explanation. I don't know if this is right but it's like uh you you are going to you uh get pregnant earlier so that you and you have these um you become sexual earlier because that's how you can maybe get procure some safety.

Um, that's the evolutionary possible explanation, but there's a connection there. But it's some of it's diet, like they're overeating. And then early early menopause or parameopause is almost always connected to um uh poor like not eating enough and overstressed. Uhhuh. Uhhuh. Uhhuh. So you'll see this like like women who overtrain or who work crazy jobs or who have like high stress life um plus undereating, poor sleep, and then you'll see the hormones fall off. I've just I've seen a trend of earlier like like 30s, you know, like like a lot earlier than I would have thought.

Like it's the onset of it already. Is it possible to build muscle and not improve bone density? density? density? Uh Uh Uh you if real actual tensile like like muscle fiber, no, I think they're directly connected, directly connected, directly connected, right? right? right? If there's more tension on the brain, right? If you build if you build muscle, you're going to improve bone density. I guess possible if we with maybe myostatin drugs where the muscle just grows, but I don't I don't know. That'd be problematic though, right?

Like Like Like No, I don't think so. Imagine. The reason why I say that is because that's an easier thing for people to potentially focus on. Yeah. Yeah. Yeah. Right. Like uh Oh, yeah. Because you could you could lift weights and see that you're stronger. stronger. stronger. Yeah. It's something that Exactly. They're getting like real-time feedback, you know? It's not you don't have to go to the doctor and get a you know, or go Yeah. Get a bone density test every three to six months just so you can find out, am I doing the right things?

It's like if you are feeding your body properly, getting stronger in your workouts, you're more than likely going to be improving bone density. Yes. And you know the thing about this too is like when you look at causes of death, um like the major causes are you know heart disease and cancer, right? Um diabetes is up there because it leads to it can lead to both. But what we don't see are falls and breaks and injuries that then lead to those things. So there's a saying in medicine uh I remember I trained a lot of doctors and they said you know hip and die of pneumonia um you know if you break a bone and then you're incapacitated for a while uh and you're in your 70s your health uh it goes down a hill fast like very quickly and you see this uh this is it's well it's well observed well documented um so the last thing you want to do is fall down and break something and by the falling down and losing your balance is is less about your vestibular system.

Like it's less about the the balance of the vestibular system and more about weakness. This is why people fall. So yes, you can also lose your balance because of vertigo or you know their vestibular system being a bit off. That's that that can definitely happen. But more often than not when people fall as they age, it's because they're weak. And weakness leads to instability and loss of balance. And so when you see someone who's older fall, it almost looks like they can't catch themselves and their body doesn't move fast enough and then they kind of tip over like a tree tree tree Yeah.

Yeah. Yeah. and hit the ground. Um and that's just they're just not they just don't have the strength. the strength. the strength. And so strength training is like imperative when you when you look at all the factors uh that affect us as we age. Um like one day a week of strength training. This is what this is the best part about it. One day a week of proper strength training, miraculous. Two days a week, perfect. You're done. Well, wasn't wasn't you brought up a study before it's like once every two weeks just to to not lose muscle to just not lose muscle?

I mean, it's very minimal to that you have to do to actually see you positive improvement. I I I can't stress though enough the paired with the nutrition because I just think that a lot of people um um um gets overlooked a lot. Yeah. Yeah. especially with my female clients that have either yo-yo dieted their whole life or kept their calorie intake so lowfight gaining weight. And so, um, and and that's been the challenge that I had as a trainer was like getting those clients to increase calories in conjunction with lifting weights.

It's like, okay, we're doing the right things inside the gym. I know we are cuz I'm training you, but I also need you to go and go after those calories, go after that protein intake to make sure that we go build. go build. go build. Yeah. Yeah. Yeah. And so, that that's so important to this this process. this process. this process. Totally. This is why one of the reasons why I used to love training um people and you we used to classify an advanced age. age.

age. Uh one of the We don't classify that anymore cuz you're in there. What was that? Advanced age for trainers was what 55 and older, right? I think that's what the the training manuals would say. And Doug, you're advanced age. advanced age. advanced age. What's that? The cotton top era. That's what we call them. Silver sneakers. Silver sneakers. Silver sneakers. Yeah. There you go. All the people listening right now just pissed up all now. Um, the one of the reason why I like to train people in their late 60s,7s and up, uh, was be, you know, it's so rewarding as a trainer to work with a client and to see them, you know, lose weight, uh, become, uh, healthier, more fit, you know, they they they like the way they look, like, it's so rewarding to hear that.

But when I would train people in their late 60s and 70s, um, the stuff they would come back with was so life-changing. It wasn't like, I lost 30 pounds. Like, that's that could be life-changing, too. But it was like I can go up the stairs. Yeah. It's the abilities that they regain. It's it's so encouraging. Yeah. They I've had old clients like that where it's like, you know, now I can I can lift this and I can be independent and and go to the grocery store and you know, they can do all these things now like and they're self-sufficient.

Yeah. I I've told you guys a story before. I'll never forget it. It was like almost got me uh emotional. I had a a woman that I trained in her 80s and um she walks in and she was deconditioned when she hired me. Her daughter hired me to train and we'd been working together at this point for I don't remember how long, like a couple years. Very basic stuff, right? And again, late I think mid to late 80s and she walks into my studio and it wasn't a time that we were training and I'm like, "Uhoh, did I mess up on the schedule?" Whatever.

I say, "Hey, what are you doing here?" She's are you what are you doing here?" She's like, "Oh, I was grocery shopping next door door door and I had to come in and tell you something." I'm like, "What is it?" She goes, goes, goes, "I closed the trunk of my car for the by myself for the first time." She goes, "I always have to ask the bagger to load it and close it." She's like, "But I reached up with my arm and I was able to close it." And she came in to tell me that.

Yeah. And I remember we're like, and I had other trainers in there. We all kind of, you know, applauded and everything. But, you know, it's like so incredibly what's the saying? You don't you don't realize how much you appreciate something till you don't have it. You know, it's like one of those simple things. in life that we all probably take for granted until you don't have it and you can't do it anymore. Totally. Totally. Totally. And so super rewarding when you give it back to a client, you know.

All right, speaking of health, Doug, bring up that study from Dose. This is really cool. Um, what is it on? So, so Dose, it's one of the companies we work with. Um, they have two main products. One products. One products. One is for liver health and the other one is for cholesterol. for cholesterol. for cholesterol. And what they did, and this is what I like about Dose. So, a lot of supplement companies will sell products for particular things. Dose actually uh invested in a study, like a legit clinical study.

So, it's like, does it actually work? Here's what they found in their 90-day clinical study. Uh, read those results for me. Yeah. So, LDL, 95% of participants had an improvement. Triglycerides, 90% an improvement. And total cholesterol, 81%. 3 months. 3 months. 3 months. Yeah. 3 months of just by supplementing that with dose. It's all natural. Read the ingredients, Doug. So, you know, people will will go on a statin. They're do, you know, with all kinds of side effects and stuff like that. This is a natural product.

Uh what are those ingredients that I feel? So, yes, it's uh amla fruit extract, pomegranate fruit extract, organic ginger, organic turmeric, co-enzyme uh co-enzyme Q10, lycopine, black pepper extract. extract. extract. Yeah. So, and you just take like a like a few ounces of it, 2 o 2 ounces of it every single day and uh the odds the high odds are you'll see an improvement. There's also nascin and folate in all of those in all those numbers. High 90%. High 90%. High 90%. Isn't that great? That's a huge I love it when companies put out studies uh because then you're like, "All right, is this going to work?" It's like, "Yeah, dude.

Here, 90 days. Give it a shot. shot. shot. Go get your your blood test. Watch what happens." That's great. I always think it's so cool when we have we have I mean, those are all things found in nature. Yeah. That's is that's what it's awesome. awesome. awesome. I know. It's just ideal. Well, I think too when it comes to like um certain things uh like like bud tests, there's just skepticism around supplements. It's like, okay, yeah, I know that supplements are good, but I think I need a medication.

My doctor says that's my point is just like we we normally you go to the doctor and or like a radical change in your lifestyle. Yeah. lifestyle. Yeah. lifestyle. Yeah. Like this is just you take, you know, a few ounces of this a day. This gets downplayed all the time. You don't know the actual efficacy of it. Right. That's right. I mean, I wonder what that what those studies look like paired with some exercise. Oh, that's exactly what I was thinking. Do that with lifestyle change.

It's like if that that's just by that's their study is just showing by adding that it's like what happens when you add one day or two days of strength training per week and a walk every other day or something like something like something like that person probably I mean that number has has has I mean I I mean of course truth be told I got people to improve their their blood lipids without supplements just exercise and diet. That's just a bigger thing to do. That's all lifestyle change.

This is like super easy here. Drink a little bit of this every day. Yeah. Yeah. Yeah. And see what happens. So, yeah, pretty cool stuff. I got I read the coolest kind of sad but cool story uh today. Um so, I've been going through and reading, let's see, I wrote it down. Um I've been going through and reading about people that were deemed saints by like the traditional, you know, churches, Catholic and Orthodox Church. Mhm. Church. Mhm. Church. Mhm. And there's this uh one uh saint St.

Vitalis of Gaza and his story is really wild. So this guy was a monk from a monastery near Gaza. So this is modern day uh Palestine. So this was a long time ago. In his old age, he uh worked as a day laborer and he would do really hard manual labor to earn wages. And every night he would take his money and he would go and visit different brothel and he would hire a prostitute every night. Okay, that's what he did. Everybody on the outside was like, "This is scandalous." Yeah, they're going to scoff at that.

This is horrible. Who is this? How dare he be he be he be for her to do something else? So, he would go in and it was a different, you know, brothel night after night. He did it for for decade, for a long time. And eventually uh somebody killed him over it. So he got hit over the head and murdered cuz they thought he was a scandalous horrible person. In reality, what he was doing was when he would be alone with these women in the room, he would he would pay them.

Yeah. Yeah. Yeah. First he'd give them money. Yeah. Yeah. Yeah. And then he'd say, "I've paid for this night so you can spend it without sin." And then he would encourage them to sleep. And he would stay awake all night and pray and pray and pray over them. Wow. And he would do this every single night. And they didn't find out until his burial, his funeral when many of these women came forward publicly and say he saved me. I got married. I became a mother. I was able to leave the brothel.

Oh wow. Oh wow. Oh wow. Because of this man. So he became this. But he lived his whole life. The whole town think town think town think he had that Yeah. stigma uh up until his death. People didn't know. So so wild that that somebody wouldn't have found out beforehand. It's so weird cuz they wanted to keep it quiet. He wanted to keep it quiet. You know, they were just like, uh, maybe they were afraid of the owners of the brothel. Who knows? knows? knows? Some of the backlash.

What's Yeah. What's cool about this is he he cuz I'm sure he knew that everybody thought he was this horrible man, man, man, but without elevating himself and say, "You guys don't know what I'm doing. I'm trying to help these girls." He let himself be thought of as this piece of crap while protecting these women. Yeah. Yeah. Yeah. And interesting And interesting And interesting doing something like that ever since. Isn't that crazy? That is crazy. I know. I read that story and I was like, man, like, man, like, man, this is cool.

That's super rare to find. Super rare. Super super rare. Super interesting. Super interesting. Super interesting. Anyway, I got a Florida doctor study uh story. story. story. A Florida doctor. It always starts with Florida. I know that that what we did the other day was hilarious where we just pulled up the date Florida and your birthday. What was it? It probably has. Has it? It's been a while. while. while. We should do Dylan's We should do Dylan's birthday. Let's see what Dylan comes up with. What was it?

It was Florida, man. And then your birthday and your birthday. Yeah. birthday. Yeah. birthday. Yeah. Or just the date. The month and the day of the What's your month and day for your birthday? your birthday? your birthday? February 28th. February 28th. February 28th. So, February 28, Florida, man. Let's see what Dylan I remember. what Let's see what Dylan I remember. Whose was the worst? Was yours, Justin? I'm pretty sure it was my You had a pretty bad piece of bread. I had some real doucheb Florida man ends a standoff for a slice of pizza.

of pizza. of pizza. That's not bad, dude. That is That is That is uh So, there was a doctor in Florida who was supposed to I'll pull up just to make sure I get the right details. Uh he was supposed to remove um a person's spleen and instead removed his liver. liver. liver. What? What? What? And the guy died. What? What? What? Wow. Wow. Wow. Yeah, dude. Yeah, dude. Yeah, dude. Yeah, he How does that happen, dude? It's rare, but it happens. You know that happens too when people get amputate amputated limb.

Oh yeah, they do the wrong I've actually heard people mark themselves before surgery because of that. that. that. They actually do that in surgery. So they'll they'll mark the they'll they'll have several people mark the right cut. cut. cut. This is a good one. Yeah. Keep me. Yeah. You imagine going in there, you're supposed to, you know, remove your right leg. You're like sad about it. Imagine you wrote how do you get the wrong organ, dude? Like Like Like that's a whole different thing. That's a whole different like the limb would almost make sense.

Yeah. Yeah. Yeah. Does he refer to the charting was wrong or like like how does that I don't know, dude. That's messed up. That's That's That's Yeah, the limb makes sense because in the chart it says like right and you're like you're facing them and you think to your right or something like that or something silly. You got to lose your license for that. But like the wrong organ is like what are you doing? I don't know about you guys but if I take my car to the mechanic and they do something wrong I'm furious dude.

Oh yeah like this bro. Well it's tough dude. I mean that just happened. Yeah it just happened. It's like a big deal. deal. deal. Is always risky man. There's always things like that happening. What do you say? I I actually feel I mean I know the doctor. How How old was the guy? Do you know? 70. 70. 70. I feel bad for the That's better, but I mean I know. Imagine the doctor like after he finds out. finds out. finds out. Yeah. Well, especially if it's obviously unintentional.

unintentional. unintentional. You remember that feeling you got when you were a kid when you knew you got caught like your parents caught and you're like, "Oh my god, they found out." And that dread feeling multiply times a million. You're responsible for that. Oh man. This guy's like, "Uhoh, I just What do I do?" do?" do?" Yeah. I mean, well, you're fired right after that. after that. after that. You're done. You're done. You're done. Oh yeah, of course you're going to lose. Yeah. You know, I mean, and and also probably get mega sued, right?

I mean, you got insurance and stuff that I think covers that, but doesn't it cover malpractice? Well, lot still has to be a lawsuit, I'm sure. sure. sure. Yeah, malpractice will cover that. But I I would just I mean, what do you do? I think a doctorally covered in a situation like that. They have malpractice insurance. Yeah. Yeah. Yeah. Mhm. Mhm. Mhm. Yeah, Yeah, Yeah, they have to be insured. Yeah. Yeah, dude. No, I get that to be insured, but I didn't realize like for for for mistakes, negligence.

So malpractice is the main basically and and it okay and then it covers even like death. You make a mistake and kill somebody. somebody. somebody. Which do which uh medical practice has the highest malpractice? I I think in California it's obs. Oh really? Oh really? Yes. Cuz I think that they're You think it'd be cosmetic? No, I think it's obs because they're responsible for I think they're responsible up until the kid is 18 for things that could be tied back to the delivery. the delivery. the delivery.

Oh, interesting. I think that's in California if I'm not mistaken. Interesting. Interesting. Interesting. Yeah. So, but all the way up till 18, I believe. So, I trained an OB and I and I'm I'm I'm That's wild. That's wild. That's wild. And I think she told me that hers I wonder how often that is. Somebody comes back 17 years later and like, well, it looks like my autism was connected to what you did when I was born or something like that. Wow. They Wow. They Wow. They Wow, look at that.

What is it? Neurosurgery and thoracic cardiovascular. cardiovascular. cardiovascular. Uh, highest annual malpractice claim rates. rates. rates. Oh, wow. Wow. Okay. So, obes and general surgery al also have to hire surgery. Wow. Nearly 19% of these specialists facing claims yearly. Wow. That's rough. Well, I mean that's almost a almost a quarter of them are are yearly facing claims. Well, I mean that's think about what you're doing. you're doing. you're doing. Imagine the I Well, no, of course. It's one of the It's probably the Isn't that the most It is brain surgery.

Risky. Risky surgery. Risky as it gets. Yeah. Yeah. Yeah. Yeah, dude. Yeah, dude. Yeah, dude. Yeah. I don't know about you guys, but when I meet I don't know. You know, I know like uh it's I don't know. I think sometimes especially in our space, people talk about doctors particular way. When I meet doctors, especially surgeons, I'm like for me, it's like they're it's like a a celebrity. And I don't mean that like I'm like, "Oh, you're the I mean, it's like, man, you're doing No, it's incredible." Yeah, dude.

They're they're so skillful. I mean, autom for me personally, it's automatic respect. automatic respect. automatic respect. Yeah. Yeah. Yeah. Automatic respect. Automatic respect. Automatic respect. Well, isn't that what I mean? Surgeons are like the, you know, F1 drivers of of the medical field, right? when that I mean that when you like when you think of like F1 racing is like the pinnacle of racing is like there's only 20 in the world that make it to that level it's like that's would be surgeons for the medical field right I mean it doesn't get higher as far as the technical you know within surgeons this is going to get some heat within within them there's also different respect rankings among Yeah right I mean you talked about this before about what they say about like orthopedic orthopedic orthopedic I think orthops right like the bros I think they think they're like bros is that like on scrubs Now, bros, does that is that have to do with how low of risk in comparison if you're dealing with uh I don't know if it has to do with like I mean it makes sense for that.

Like I think it's all vascular, brain, back. I mean these things like that's high risk, right? Organ stuff like if you're dealing with like knee, shoulder, ankle like you're this is not like uh I don't know. I don't know if it has to do with the complexity of the surgery or if it has to do with the fact that first I want to know why why why cuz I've known a lot of orthopods and they're all they're all workout people like they're all like they cycle they bike they lift kind of buff guys.

Yeah. So I think maybe that's what it is cuz they got that reputation. I don't know if you not search that. What is it do you want specifically? Search wise, Search wise, Search wise, which surgeon has the least which No, no. Like like I mean you I think you already say like uh um how would you would Google this better than I would? Help Doug here like uh this is um among doctors which types of surgeons get the most and least respect. There you go. Put that up there.

you go. There you go. Put that up there. I just remember watching knee surgery and it looked like like Thanksgiving carpet. carpet. carpet. Oh, bro. I watched mine. I watched mine and I swear to God use this is the tool. I swear to God, I did not have I had 50% of the pain I had pre-watching the video. After I had the video, my pain increased because I saw how they went associated and you watched him just like jabbing away and everything like, "Oh." And then I remember my knee and this whole laparoscopic thing like, "Oh, we'll just send you home the next day." I remember getting that, you know, done when they removed my adrenal gland.

It was like, yeah, no big deal. It was for them it was a no big deal. But then like oh man the next few weeks I was like all right so here's the surgeons this is according to what is this AI surgeons with the most respect or prestige uh neurosurgery cardiothoracic surgery plastic reconstructive surgery orthopedic over trauma orthopedic often seen as the jocks of the medical field technically demanding highpaying and very competitive to enter. Okay. Okay. Trauma surgery. Duh. And then with less perceived procedures, general surgery, uh, vascular surgery.

Vascular surgery. Vascular surgery. Vascular surgery. Yeah. Well, they work with a lot of old like your your population. They work urology and ENT. Yeah. Interesting. Okay. Okay. Okay. Yeah. Interesting. I I would love to be in that space just cuz every space has their, you know, politics and Uhhuh. So interesting that that trauma was where it was at, but yet it's badassery factory surgery that requires high level skills at 3:00 a.m. It would be trauma emergency and so it doesn't get as much prestige. That's weird.

No, that's holds high prestige. High high prestige. Badass refactor. Badass refactor. Badass refactor. Yeah. Yeah, Yeah. Yeah, Yeah. Yeah, bro. Yeah. Trauma to me is a trip. Imagine you're Imagine you're Imagine you're Well, that's what that that one show that we got gunshot wound that they recommended to us to watch. I could only watch like a couple episodes and I couldn't watch anymore. Sorry. What was the name of that episode? It was uh it's highly stressful to watch. Yeah, it's it's it's rated really high. It's and it is good, but it's tough.

It's not a show you or at least I and with you, Doug, I can't watch it at night. It just it's so intense. I feel like if you work in trauma for a living, everyday life has got to be so flat. flat. flat. Yeah. Yeah. Yeah. You know what I mean? I I you has to be right because you start to You say that. So I So I I going to smoke cigarettes. You got I I did I trained I trained Hold on. I trained a uh why am I not a cancer surgeon where they uh they uh they uh oncologist oncologist oncologist oncologist.

Okay. oncologist. Okay. oncologist. Okay. Who smoked? Who smoked? Who smoked? Yeah. Yeah. Yeah. And I remember I took him aside and I'm like I'm like cuz we became friends, right? right? right? And they know, right? I took he's a friend of mine and I'm like I'm like dude I'm like I got to just tell how are you smoking, bro? You like you're a cancer doctor. Yeah. And he goes it's the stress. Yeah. This is so stressful. And I remember being like, "Oh, I mean, yep, you're right.

You can't really argue with that." with that." with that." Yeah. That show is called The Pit. The Pit. That's right. The Pit. Yeah. I started watching that thing and it was so stressful to watch. It just wasn't my thing. I felt the same way too. But people love it. I mean, it was good. It like it it was good enough to pull me in for a couple episodes and then I realized the same thing too. I couldn't calm down and sleep and so I can't watch it at night, which is when I watched would watch.

You get affected by movies really easy. I do. I do. I do. I You can watch some I cannot watch Oh, bro. I can watch the most terri You've seen me do this. I can watch the most terrifying anxietyinducing thing. Turn it off. Go right to sleep. No problem. My wife thinks I think that makes you say I think that makes you more likely to be a serial killer than me. Uhhuh. Uhhuh. Uhhuh. Maybe. Maybe. Maybe. Yeah. Yeah. There's But you're left-handed. So is it that Oh, yeah.

What are the stats? What are the stats? Left-handedness. Left hand and bed weters. And then you did, bro. I was bed. Yes, you were. You said you pooped the bed. No, I did not poop the bed. You say he's a poop man. Oh, outside events. It's totally different, dog. Totally different. different. different. Oh, my bad. When you're away, I always bring this stat up to like Yeah. Courtney's family cuz there are a lot of left-handers. It's pretty funny. Left-handed makes someone more likely. There's no evidence.

See, bro, they're crap. That's not true. What? What? What? But I bet if you watch high stress shows right before bed has to put you up there. there. there. No, I think AI is trying. Let's see. Let's see. Let's see. Oh, bologoney, dude. Okay, hold on. Some studies in behavioral biology have suggested that because left-handers may have a frequency dependent advantage in confrontational one-on-one or violent situations, a surprise factor, there could be a highly this not get out of here talking about dude cuz you're a southpaw.

Yeah, Yeah, Yeah, they're more successful. Someone has too much time on their hands. hands. hands. So, antisocial personality disorder. Adam's uh uh used to his social media handle was we love to hate Adam. Not saying that's okay. Superficial charm. Superficial charm. Superficial charm. Something. Something. Something. You are pretty charming. You're very real charming. Need for control or power. Not I'm just going to leave that one. Talk about that one real quick. Childhood abuse. Oh, bro. I was getting sad, dude. sad, dude. sad, dude. Oh, no.

This is getting real sad. Oh, dude. Please don't be a serial killer. No way. No way. The This is hilarious. McDonald Triad. What's that? Childhood. Don't know. Don't know. Don't know. Yeah. Look up the the McDonald now. Justin was a bully though. You were a bully. Justin, you were a bully. I was a bully. That might make you But only because I got bullied, dude. I I And then I was bullying the bully. There's got to be a a quiz. There's got to be a quiz that we could all take that we could put in there.

It would kick that. So, look at this. This is the triad. Animal cruelty. Animal cruelty. Animal cruelty. Oh, yeah. Oh, yeah. Oh, yeah. Fire setting Fire setting Fire setting and bedwedding. and bedwedding. and bedwedding. Interesting that bedwedding would be up there, there, there, but they put left-handed in that cat. I remember seeing that. I read that, Dave. Yeah. So, I never had I I never animal cruelty. I was not. Me either. Me either. Me either. Definitely. I didn't ever pee in my bed. Not once in my life.

I like in your life, but I Isis set things on fire, dude. I think we all did. I think every boy likes I tortured um insects. What does that animal? That's different. Yeah, that's not an animal. animal. animal. Insects. Yeah. Used to everyone everyone used to burn ants with magnifying glass. If you didn't, you didn't. You're not a boy. boy. boy. They're not animals, dude. They don't have souls. I mean, it did the frogs, too. I felt a little bad. Frogs are closer to animals. Yeah, you are pushing.

I wanted a rocket and lit it. Blew it up. Whoa, dude. Whoa, dude. Whoa, dude. Justin, these are things we should keep. We're not gaining any sympathy here. These are things. Okay. Okay. Okay. One time, my cousins and I, we were being watched by my great uncle. So, he's like really old at this point. So, he just sit in a chair, watch TV. And I don't know why the mom thought it was a good idea to leave us with him. And there was a bunch of us boys and we were not we were like rambunctious kids and we'd go in the backyard and we'd light things on fire while two or three of us held a hose and would put it out like firefighters and uh we just kept doing this and we made a big ass fire once and we we were like uh put it out.

We were like real scared and then someone came up with the idea of hey go tell tell tell go tell uncle that there's a fire and just like let's just see what he does, right? So we call him and he runs out. He's old, dude. So he's like kind of coming out, whatever. And we just hosed him down, dude. With the hose. Yeah, dude. We got beat, dude. That I bet you did. Oh, yeah. No, our moms came home. We're He was wet. He didn't get dressed cuz he was old.

So he sat cold all day while we were outside realizing what we did. Like, uhoh, we're going to get in trouble. And our moms had us sit in chairs. So we had all the boys sitting. And then they they got they tied us together and they went around a circle and just hit us. They tied you together. We had to stay in the chairs. Why? Why? They had to tie that most young men gone have gone through a stage or a phase of their life where that was like a common thing where you setting things on fire.

Well, not even just that. Just like Yeah. Being destructive or doing things that are just I think we we want to know the line and and like Yeah. It's it's an interesting thing cuz it's like violence is definitely in our nature, but it's like how do you control it, you know? And I think that's why it was good for me to have sports and it's good for me to have like high impact sports especially especially especially uh because I I leaned high on the violence side.

I had to be able to channel that into something more healthy and productive for society. You know, it's like kept me out of jail. Well, I think that who is it that was I heard someone talk about this about for what's really important for young men like an important thing that they have to develop is discipline because a grown man with no discipline is hedonistic, violent, he has power that he utilizes to get people to do what he wants. Uh or he can be manipulative, but more likely not the other ones.

So, a man, a boy that grows up that learns to control his outbursts, that learns to control his desires. Uh, that's what makes a boy into a man. Otherwise, you have a wild dude, which is not good for society at all. all. all. Yeah. Which I feel like there's a lot of teen like teenage boys is what happens, right? When they when you go through that rush of testosterone and everything else that's like hitting you all at the same time. same time. same time. Yeah. What's also, and by the way, men know this inherently.

We know this as as grown men when we're around like have you guys ever been been around a dude that is legit like tough either a big guy athlete or you know a fighter and you've seen them be in a situation where they totally controlled themselves. They couldn't couldn't couldn't How much how much instant respect do they get from every guy? Yes. Yeah. Yes. Yeah. Yes. Yeah. Rather than lashing out and you know and the only ones to get respect they get Exactly. Yeah. Can you I'm I'm trying to take myself back to like teenage years when you were getting into trouble like that and seeking that stuff.

Like what was going through your head? Like what was going through my head at that at that age? Like it's exciting. it's exciting. it's exciting. Is that what it is? Yeah. I think for me test your own strength or test your own strength or whatever like what I mean what is it that that that frustration I think for me and just you had all the pent up anger. Yeah. Pent up I unleashed on people. He laughs. Yeah. I think justice was different. different. different. Yeah. Yeah, it was different.

Well, I I learned how to like turn that more into like humor and like see more humor and things like uh instead of like uh turn into violence. But yeah, I think it's I think that's think that's think that's Yeah, it's just a formative time like you have to kind of work through a lot of this like uh big emotional uh you know surges and like how to how to like deal with it, how to get to a calm state. Like I think that varies from everybody.

from everybody. from everybody. Yeah, I for me I was I did get in a lot of fights, but it was only because um I I really had this really deep sense of like if I saw something that I felt was like mean uh or like injustice. That's such a such a such a Yeah, it's a thing for me. Yeah. If I saw someone getting picked on or I saw a guy like kind of just impose himself, himself, himself, then it was something inside of me that was like stir and it would burn and burn and burn and eventually I'd pick a fight with him.

Mhm. And so that was that that would only bother me if it was like part of my my my circle. circle. circle. Yeah. Like I I connect a lot with uh uh your tribe. your tribe. your tribe. Yeah. You know the what's the movie? Goodwill Hunting. Goodwill Hunting. Goodwill Hunting. Yeah. Yeah. Yeah. With the the the the Yeah. Yeah. Like that I think and I think that has a lot to do with like seeking a family outside of like your family. family. family. Oh wow. Oh wow.

Oh wow. Right. And so I think that's where that comes from. And so I think back to like the more I'm sitting here and like trying to ponder on like what is it that you know got me into that trouble and stuff like that. A lot of that was like uh standing up for your your quote unquote family that wasn't your family. Yeah. Most of the time it was like sticking up for somebody else and I'd get in those situations cuz otherwise I wouldn't really get in those situations, you know.

It was like somebody would start something and it was like oh no you you you no for me it was there was always that but then there was always like I didn't even know the person. I would just see someone doing something and then I'd leave it cuz it's none of my business and then it would burn inside of me and then what I would do eventually is I would seek out a way to instigate something with that person. Yeah. So then they wouldn't even know why.

But I'm starting something with you. I either shoulder bump you or I grab your drink and throw on the ground or ground or ground or throw the basketball at your face and I'd start something with you. In fact, I still have that feeling like if I'm driving, I don't do anything anymore. But if I see someone aggressively cutting people off, I get this feeling inside where I'm like, I'm going to go cut him off. Yeah. I'm going to go show him. And then I'm like in my head, I'm like, what am I doing?

doing? doing? You think you are Batman, dude? dude? dude? I am Batman. Calm down, dude. Oh, speaking of Batman, do you guys know who that's based off of? I think I told you guys that. It's based Roosevelt. Teddy Roosevelt. Teddy Roosevelt. Teddy Roosevelt. Yeah, Batman is. Yeah, Yeah, Yeah, I did not know that. Yeah, he used to watch the show of the Billy Club uh at night. night. night. And like he'd he'd do it like like without anybody knowing and then obviously somebody like picked up on it.

But yeah, he'd like go down to the streets and like fight crime. Dude, Teddy Roosevelt's got the craziest story. So he's the one that wrote that famous speech. Um what's in the arena? Uh man in the arena. Yeah. He was he was like this sickly kid uh had asthma and he basically exercised and worked out and himself out of it and then he would seek out uh crazy dangerous situations like he would he enrolled in the military to fight in a war. He put himself at the front line.

He charged forward. Uh he learned judo. He would practice wrestling and judo in the White House and he'd invite people over to wrestle them. And then he when he was a police I think he was a police chief before he became president if I'm not mistaken. He would go out at night in a disguise and he'd fight try to fight crime. Is that what it is? Yeah. He worked with the to reform the police department. Yeah. Anyway, interesting interesting story about that. I didn't know that was I knew there was there there there he's the one that got shot right while he was giving a speech.

Yeah. Yeah. And it didn't it didn't it hit like a notepad or something? No, it got in him and he finished the speech. speech. speech. Oh, that's what happened. Yeah. So according to this, the original 1939 Batman was inspired by figures like Zoro and Shadow. However, like Christopher Nolan took inspiration when he did the Dark Knight. Okay. So that's the condition from Teddy Roosevelt. Roosevelt. Roosevelt. Okay. And he was shot, right, while giving a speech. Is that the right guy? Yeah. Let me look. He like got shot and then he's like, I got to finish the speech before I go to the doctor.

the doctor. the doctor. I thought it went into something. I thought it went into like a a notepad or like the bullet didn't fully Is that what happened? Yeah, I thought I don't know. Could be wrong. bullet speech. No, he was bleeding. Yeah, dude. Uh, it t Oh, yeah. And then he said this into the crowd, "It takes more than a bullet to kill a bull." A bull moose. Uhhuh. Uhhuh. Uhhuh. They don't make them like that anymore, do they? do they? do they? No, they don't.

Yeah. Kind of cool. Interesting. But anyway, anyway, anyway, I got a uh pre-corruption or pre-corruption or pre-corruption or Yeah. I got an interesting study for you guys. guys. guys. So, I don't know. I don't think you guys will be surprised. This might make people people people I I was surprised that we talked about the study that I sent over to I didn't realize that you brought that up. Yeah, we did. I didn't I didn't realize that. Yeah. Yeah. Yeah. It was the one. Do you remember that, Justin?

The Max Luger one. Yeah. Were you eating the same thing every day? People I didn't know. I didn't know that was like Max brought that up. I didn't realize he realize he realize he Okay, now we got to talk about So, the study compared They followed a bunch of people people people and people who tend to eat the same thing every day lost uh more weight than people who didn't. 35% more. 35% more. 35% more. Yeah. But this is what you're doing with that is you're you're you're selecting people who prep.

Oh, I thought it didn't tease that out. Like I thought it was like just pure like it te like you you could prep too, but you just prep different stuff versus people that actually just prep the same thing. People who tend to prep the People who tend to prep the same stuff. Yeah. Also, eating the same thing over and over again. over again. over again. Uh it reduces palletability. So you're you're not going to have as much hunger and cravings. It also improves consistency, too. That's right.

That's right. That's right. So it's like if I know that's 550 calories. I know that's 550 calories cuz I've you know what I'm saying? So this is why a whole food diet causes weight loss. It's got It's less palatable. palatable. palatable. Now, if you want to make it even more less palatable, here's what you do. Take a whole food diet, limit yourself to four foods, eat those only, and I guarantee your calories will drop cuz it's boring. it's boring. it's boring. Yeah. Yeah. Yeah. You just eat less as a result.

Well, when you go novelty, you get those fluctuations, too, that Yeah. kind of throw you all over the place versus Yeah. consistent calorie amount. Yep. All right. I got a study for you guys that might make people angry, but whatever. Okay. whatever. Okay. whatever. Okay. It's probably It's obvious. I think you guys might find this obvious. So, there was a study that was conducted. They analyzed more than 18,000 okaycid users and they discovered a dating site Cupid is a dating site. Okay. Okay. Okay. Yeah, I think.

Right. Is that one of the ones you're on? No, I'm not on that one. He knew pretty fast right there. He was pretty quick to that answer. Yep. Yep. That's right. Google that. Yeah. Yeah. Don't look into it though. Don't search Dougy on there. Don't need to search that. He's got a secret name on there. Yeah. Yeah. Yeah. That was way too fast, dog. Hey, Doug. I've heard of these things. I've heard of match.com. Heard of Plenty of Fish. I've heard you knew that Cougar Bar was.

I remember that. that. that. Oh, yeah. Oh, yeah. Oh, yeah. You knew right away. The Blue Feather. Oh, yeah. The cougar bar. Yeah, that's a good one. I did know where that one was. Yeah, they have a picture that one up there. All right. So, so, so is this what this study 18,000 people they discovered a correlation correlation correlation between unconventional hair colors and increased uh reported instances of depression. So, people who tend to dye their hair. their hair. their hair. Nice way of you saying blue hair.

Yeah. Yeah. You dye your hair. People who tend to dye their hair in bold colors, blue, pink, green, purple, uh, may be more likely to report mental health struggles. health struggles. health struggles. Yeah. So, Yeah. So, Yeah. So, I took a study for that. That's a pretty funny thing. funny thing. funny thing. Some people offer I know. You ever seen the meme where is are those uh are those on the rise still or do you think they're on the decline? I think they're on the decline.

What? What? What? Uh dating sites. Those dating sites. Oh yeah. Oh yeah. Oh yeah. They were so popular and they exploded and I think they've slowed down. Let me see. Yeah. I'm looking at Doug cuz I'm like you you're the Google guy. Yeah. Yeah. Yeah. He's looking at now he's pretending like I don't know. Let me check. Oh yeah. Oh yeah. Oh yeah. It's like, well, I've been using them more than ever. That's a great question, Adam. Let me let me Google that. He's got stars.

Hold on. Let me swipe real quick, dude. dude. dude. Yeah. Are they on Are they becoming more or less popular? I think I think less popular. Let's see. Yes. Many sites have massive growth. Oh, in the past decade. Um, boy, recently. recently. recently. Long uh long-term growth grew nearly sixfold between 2010 and 2020. Um uh but there's a recent trend. Wait, scroll up a little bit. You don't like this one? Mhm. No, it says that there was a little burnout. Uh at the upper of the paragraph towards the top, Doug.

Oh, okay. Oh, okay. Oh, okay. Right there it says uh while usage surged during the pandemic and remains high, recent trends in 2025 suggest potential user burnout. Yeah. Yeah. Yeah. And a growing desire for alternative inperson. inperson. inperson. Yep. Yep. Yep. You know what's happening with also what it's happening is a very small percentage of men are getting all the attention. Well, that was that I know we've talked about this already. Like so we've we've now it's becoming like polygamy. polygamy. polygamy. We've now figured this out that it's I forget.

I wish that that stat's great. It's like a high value. The the stat on this is insane that I saw too, which is like a small percentage of the men get like 80% of the women. the women. the women. Well, check this out. So, and this is so when women say what they're looking for. Yeah. Yeah. Yeah. See, watch this. Doug, look this up. What percentage of men just six foot to start start start six foot tall and make and makes make $100,000. $100,000. $100,000. It's less than 5% in America.

Watch. It's I think it's 4%. Yeah. Just that right there. Yeah. Yeah. Just that alone. And then if we add in like 15% body fat, you know, it gets down to like there's like five dudes. Let's see what this percentage is. Have good teeth. All right. We're getting an answer here. 3.6 to 4.5%. So women who are like he's got to be 6' tall and make 100 grand, you're you're looking at about 4% Yeah. Yeah. Yeah. of the men. Yeah. Yeah. Yeah. Which I think that that it Which I think that that it coincides with this stat that I was going to have Doug look, which is I think 5% of the men to like date 80% of the women.

the women. the women. So top 10 to 20% of men receiving 80% to 90% of the likes on these type of sites. Yeah. Yeah. Yeah. Did I ever tell you guys the the the the fail that I did once to my wife cuz I thought it was going to be funny, but it totally just tanked. Did I tell you this? I listed all my stats. Yeah. Yeah. Yeah. My high body fat, bro. And I said, "What are the odds?" Like, "Hey, I had I had layers to that, bro." So, last last night I came home and cooked dinner and then cleaned the house.

Oh, dang. Yeah. Yeah. Right after that. And then I add to that stat. How many guys make this much money this tall? Do this, cook for you, clean. And what was the percentage, Adam? Yeah, it's very low, Don. Very, very low. He's lucky. He's lucky. He's lucky. Yeah, you tell that. You're so blessed. You hit the lottery, man. That's how I presented it to you. I think I said you're so blessed. It didn't work, you guys. You didn't feel blessed when I said that. It doesn't work.

Anyway, so uh we're we're going to mention Crisp Power, which uh in the studio here is that it has to be the most commonly used product that we work with, right? I see everybody eating them. Uh, even amongst the staff, everybody. everybody. everybody. It's got to be Chris Power. Is that one Dylan eating them? Eli Doug eats them all the time. Snackwise. Yeah. Snackwise. Yeah. Snackwise. Yeah. Trainers eat them all the time. Does Eli eat them? I don't ever see Eli eat. Does he eat? He does eat, dude.

Does he eat? You know, never see him eat. All I see him do is work. Doug just works very hard. We have to feed him. He's very hard working, but Adam will always make him feel like he needs to work hard. work hard. work hard. Eli, you work hard enough, bro. Uh, everybody crushes them all the time in here. Yeah. All the time. time. time. Do you have a favorite? Super convenient. Super convenient. Super convenient. The cheddar. The cheddar. The cheddar. Oh, you're a cheddar guy.

Justin, I like cheddar, too. Big cheese guy. Big cheese. You're still the everything bagel? Every like a lot of them, though, dude. Uh everything. I like the the uh fire one. one. one. They're 25 to 28 grams of protein in a bag. It's like eating a bag of chips except it's hella protein. I I honestly I think there's only one flavor I don't care that the cinnamon one's not my favorite. Oh, cuz it's sweet. Yeah, it just doesn't to me. What if you add them to a bowl of milk?

I I thought about that actually the other day. I thought about that. I thought about making a cereal out of it and seeing what it would taste like. Holy cow, that's delicious. Maybe. Maybe. I don't know. But then it might get soggy. Yeah. I don't know. I don't know if those That's a good idea for But I mean, considering that how many flavors they have and there's only one that I don't like is like is like is the flaming ones. I mean, if you go, they always had those cinnamon and sugar uh you know, pretzels.

So, I guess that was what they were thinking with that one. one. one. Did you like it? Do you like the cinnamon one? cinnamon one? cinnamon one? Yeah. I don't mind it. I mean, it's not not my top one. Definitely cheddar is my top one. I like them if I'm in the mood for something sweet. I know it's not a great commercial for them, but what's your least favorite? You know, like that's I know everything. I'm not a seed guy, so I'm not like the Oh, I like that.

Yeah, the everything bagel, the cheddar, and the flaming are the sesame seed, too. Sesame is good. I like the sesame seed one. So, it's only the It's literally only the I think it's sesame seed one. I thought it was All right. So, here's a question. Here's a question then for you guys, cuz you guys eat them the most. Yeah. Because it's high in protein, does it produce more satiety than if you, let's say, ate a bag of Do you notice it? it? it? Yeah. Yeah. Yeah.

So, you eat it and you feel I've actually actually actually a bag I've actually tried eating two bags of it. I don't want to. So, it's because of the protein. Yeah. Oh, wow. Yeah. One's enough where you eat me regular pretzels. I could eat a bag twice that size. Easy. Oh, easily. Crush a few bags. What' you pull up there? Yeah, it is sesame. It is sesame. Yeah. Yeah. I don't know where I got Yeah. And how's the fiber in those? They're pretty good. Oh, the fiber is uh actually good.

is high fiber. It's also high fiber. They say it's I think I don't recall exactly 30% high protein, high fiber, and low carb. I think it's like 30% of your daily recommended. recommended. recommended. Where they're in Costco now, right? Are they? they? they? Uh yeah, I believe so. That company's crushing. Jeez. Oh, they they've blown up. They're ever since they they started doing commercials with us. That's what we tell them. The mind pump. 10 grams of fiber. Wow. Wow. Wow. Of course, it's going to produce satiety.

See, this is good because when you eat a tasty snack, what you don't want is also just to overeat the hell out of it. Yeah. It's to increase your cravings. But this because it's protein and fiber, you get your protein. No, Justin said right. One bag, you're good with it. And I I intentionally have tried to eat two like one and I could I could do it if I like make myself do it, but I I don't crave it where other snacks like that like overeat.

overeat. overeat. Yeah. Easily. Yeah. Easily. Yeah. Easily. Wow. That's great. Mhm. Good job. It's well done. Probiotics have been shown in studies to improve gut health, lower inflammation, improve longevity, improve cognitive function, skin appearance, and health. They've even been shown to improve athletic performance, muscle building, and fat loss. Probiotics are amazing. The problem is, which company do I go with? I want the best probiotics. I want the ones that actually work, that are protected through the gut. They get to where they need to go. Well, that's seed.

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Look, it's roundt based. So, you can hear Adam, Justin, and myself teaching you how to build a better business, get more leads, close more deals, close bigger deals, and be more effective trainers. By the way, our course is nationally recognized. In fact, it gives you 1.9 CEUs with or for your NASM certification. Find out more at mindpunfitnesscoaching.com. Our first caller is Randy from Oklahoma. What's up, Randy? What's happening? What's happening? What's happening? How you doing, Randy? Mind pump. How are you guys doing? Good, man. How you doing?

Good. How can I help you? Good. Hey, I started a gratitude practice earlier this year and now I get a chance to thank you all in person. Uh, really privileged for that. I've been trying to lose fat since 2016, as in 10 years ago, 2016. And it seemed like no matter what I did, no matter who I followed, I always ended up right back where I started, which was just fat and weak and frustrated. And I had gotten to the point where I was about to decide that my body was just like impervious to exercise until my wife sent me a mind pump episode about eight months ago.

And after that, I changed up my routine. I dropped the volume, added some rest periods. Um, I upped my calories by about a thousand over the course of like uh probably about two weeks. Um, and by week two, I was already seeing some changes in my body. Um, after 3 months, my big lifts were up by about 50%. And now everything is better post Mind Pump. So, energy is up, strength is up, I'm 46, and I'm seeing definition for the first time in my life. And I can't seem to gain weight, which is incredible.

So that's great, man. Dude, thank you very much. Awesome. Awesome. Awesome. You got it, dude. What's your question? How can we help you? Yeah. So, when I went through doing all these things, following your advice, I I figured if I actually buy a maps program, that, you know, I I'm going to start to see, you know, changes that are going to make me look like a Greek statue by the time all this is said and done. And so, I bought the MAPS super bundle uh back in November.

I ran anabolic all the way through, uh, trigger sessions and all. And um I was a little disappointed when all was said and done because it seemed like those body changes stopped all through the program um I took it through and about halfway through phase three uh my wife was talking to me and she was like you know you seem like you were doing a little better before which I got to be honest with you that stung a little bit. Um, and so then after anabolic, I went back to what I was doing before, um, which was mostly 3x5 program, uh, six or seven compound lifts, and then throwing in a few like bicep curls, tricep, uh, tricep exercises, and all of a sudden, those strength gains just exploded again.

Uh, body changes started back up again. So, my question for you is, what the hell? the hell? the hell? Yeah. So in your email it says uh you also increased your calories uh after following maps anabolic. I did. So I I increased my calories before anabolic. Um I was 2400 before I started anabolic. Uh by the time I got to anabolic I was up to about 3,400. Um and since anabolic I've bumped those calories again. Um at this point I'm actually up to about 4200. Um still can't seem to gain weight.

Uh which is is kind of awesome to be honest with you. I I I don't mind that at all. Um and and I'm back to, you know, running those 3x5s. Um here about uh 3 or 4 weeks ago, I actually moved to um kind of a like a MAPS reverse performance anabolic 15. Just kind of something I put together from various exercises from your programs. Um and sticking to that 15 to 20 minutes a day. Um and that seems to to be working well for me as well.

Um, so pretty much so far everything that I've gleaned from you except for maps anabolic has done wonders for me. And you did the I'm assuming you did the three day a week version of maps anabolic when you followed it. I did. I did. I did. Yeah. The volume is just too high for you. you. you. Yeah. Yeah. Yeah. So it sounds like Yeah. For a lot of people uh MAPS anabolic is going to be appropriate volume. Uh but sometimes it's too much especially when you get into phases two and three which is probably when you started to feel uh some of those effects.

So phase three. Yeah. Phase three. So, so volume is sets and sets weight and reps. Okay. So, uh, three sets of 20 reps, uh, is typically going to register as more volume or damage or require more recovery than three sets of five. And so, often times, if the volume is too high, a person will go back down to lower reps, same sets, even though the weight is heavier, and they'll start responding better again. And so now you're doing something like a couple lifts a day is it sounds like.

Yeah. So here um about for the last three weeks or so um I've been doing just a couple lifts a day, sometimes three um but really no more than 20 minutes at the gym and then plus you know doing some um I might step on the treadmill or something like that. Yep. So now it sounds like you're hitting about appropriate volume. Yeah. And and just you know I just want to highlight uh how easy it is uh to do more than is necessary uh for the body.

So even though map's anabolic often times people follow it, love it. Um for in in many cases some cases you'll see especially as people get into middle age or if they have other stresses um like for example I'll have a woman call in and you know she's postpartum uh or somebody's calories are low or the sleep is a little off or they have other responsibilities we'll send in MAPS 15 um and they'll get better results. So results. So results. So just cur just curious of what the rest of your uh what's your day look like?

Are you a pretty busy guy? What's the size? cuz uh the fact that you can eat 4,000 calories and uh train on that volume and not put bad weight on is actually impressive in itself. That's a really good sign. Yeah. So, I'm uh I'm 6' 237 right now. And um that weight has not fluctuated by more than about a pound and a half um since I I started listening to you all. Um, and it seems like I mean, you know, I just keep ramping up those calories up up and I keep thinking I'm going to hit that point where I get on the scale and I see the weight actually go up, but it just doesn't move.

Um, I I do get my 220 grams of protein per day. Um, I I do creatine. Um, I take about 13,000 steps per day. Mostly that's that's not related to my work, as you can see. I'm I'm just in an office here. Um, but but I do try to get out pretty regularly and get those steps in. Um, and I get about seven hours of sleep a night. a night. a night. That's good. That's good, bro. That's really good. 13,000 steps is a good amount of move.

You're moving good. That's good. You're active. The average American is only moving 4,000. So there it was like there's you got to be a big guy and you got to be moving quite a bit if you're eating 4,000 calories and you don't see that scale move. That's a really good sign. What are the lifts that you cuz you How long have you been doing uh like consistently strength training now where you're seeing like good progress and feel like you're doing things right? Yeah. So, uh, strength training as you would define it would be since I, um, started listening to Mind Pump in August.

Um, so this has only been for for 8 months for me. Oh, wow. Oh, wow. Oh, wow. Uh, before that, I I definitely did, um, you know, a lot of programs where I was lifting weights, uh, but never anything with more than um, 60 to 90 seconds of rest. rest. rest. And, you know, when I started to add that 3 minutes of rest, it it was like magic. It was just awesome. And it seems like anytime I go away from that 3 minutes, then, you know, things just don't quite work out.

Yeah. Yeah. you building uh I mean you're building your metabolism. This is a great example of how that works. Um so the reason why I asked you that is and give me an idea of what your what your your lifts look like now. Uh like your squat, deadlift, and bench because I have some ideas for you. Yeah. So my um so I I don't really try to do PR for single rep, but um I I have tried to do um like some 3x5s and things like that to to check.

U my deadlift I can do 285 on a 3x5. Um, my squat is, uh, I think up at 235, it's up to 255 now. now. now. Wow. Wow. Wow. And chest press at 180. Um, all those are the the 3x5s. Perfect. Good, Perfect. Good, Perfect. Good, bro. You're moving good weight, too. Yeah. So, here's what I'm going to encourage you to do now. So, now you're going to start to get into soon uh you're going to get into a place where you start to notice a little bit of nagging uh inflammation or injury because the the you're getting so strong.

You've been so consistent, but the movements that you're doing are very sagittal plane. sagittal plane. sagittal plane. Yeah. Yeah. Yeah. And so, be taxing. Yeah. And so what'll happen, you'll keep getting stronger, but you'll start to notice like, ah, this kind of hurts a little bit. Maybe I need to warm up more or something like that. So, it'd be really smart for you at this point to uh train different planes of movement. So like maps 15 performance would be a really good idea to follow to interrupt kind of what you're doing just to get ahead of because you're getting really strong and you're probably you're probably going to end up somewhere you know five reps you know deadlift 285 you're probably end up somewhere around 350 which is really strong but before you get there it's really important we work on rotation lateral stability because the stronger you get the greater the risk of injury when you move outside of perfect form even if it's just half a degree.

Mhm. degree. Mhm. degree. Mhm. Uh so this is and I have tried to sorry I I have tried to pull in um some exercises from performance as well. So I've got uh some some chops in the routine um uh suitcase carries um windmills and and trying to you know add those additional things. Um I don't have access to a sled. So um that that's been unfortunate. Those those ones you just named are great movements for you to continue to do. And how often do you train those or how consistent are they in your routine?

Uh I do them uh two days a week. So when I do the three exercises, um one of those is going to be one of those uh rotational rotational rotational Yeah, that's great. Okay, that's great. That's great. Yeah, you keep progressing that windmill and you keep doing those like that's Don't stop doing those. Yeah. Yeah, you're doing good, bro. Yeah, you're doing really good. I like what you're doing. Stay on path and uh when you get up to a point where you're like, man, there's a lot of food.

Uh you could try cutting and what you'll probably see is some really good fat loss. loss. loss. Yeah. Yeah. Yeah. Yeah. I'm getting close. I I'm getting it's it's becoming a bit of a chore. Um at 4200 at 4200 at 4200 such a good place. That's the ideal place I want when I want to cut. I want Clyde to be like, I can't eat anymore, Adam. Cool. Adam. Cool. Adam. Cool. Go down to 3500 and just watch yourself lean out. lean out. lean out. Exactly. You get up to 4200 and you're like, "Okay, I'm good now." Drop to 3500 and watch fat just fall off your body.

your body. your body. Yeah. Yeah. Yeah. Do you have I can't wait. Yeah. I I feel like to Okay. Do you have our 15 program? I feel like we should give you a powerlift 15 and then and perform just so you can toggle between the two cuz you're kind of doing that on your own like intuitively. You're kind of mashing it together, but we've we've put that together almost exactly like you're describing. you're describing. you're describing. Yeah, I I would I think it'd be really smart to follow to follow.

We'll send we'll send that to you. We'll send that to you. Send them both power lift. Send them both power lift 15 and then the performance 15. performance 15. performance 15. Be correct volume. And I think Yeah, it'll just keep you going strong here. Yeah. Power lift is really exciting because I I've gotten to where I'm, you know, I'm focused more on the the actual lifts and the numbers from the lifts and I really have gotten to where I just don't care about other things. I don't really care about the mirror, the scale.

Um, that that has been a huge change for me and it's been great. So, powerlift is going to be awesome. That's awesome, man. You hit the sweet spot. spot. spot. Yeah, you're doing great, bro. Yeah. Yeah. The only mistake you can make is if you do too much uh which your body, dude, keep it up, Randy. All right. Thanks, Jens. You got it, man. Yeah, it's great. He's crushing it. Yeah, it's really great. Uh I mean it's a good conversation around volume because um when I was younger, I thought all I considered volume was sets.

So if I'm doing three sets, if I'm doing three sets, it's three sets, I'm doing three sets, it's all the same volume. No, it's not. Yeah. I didn't factor in the load or the reps. Like you do three sets of at the same intensity, right? So we're talking about like within a few reps of failure. failure. failure. Three sets of five in squats or three sets of 20 at squats. Okay. the 20 way more damage uh on the body requires way more recovery. It's just very different uh because those reps count when it comes to volume.

So um and MAP's anabolic phase three uh the r the volume actually is quite high for a lot of people. So sometimes people like man I love phase one phase two was great phase three I start to feel burnt out. Also in the context of where he was at calorie-wise it's obvious that he's a big guy. He moves a lot. 13,000 steps for a 6 foot2 230 pound guy is a lot of movement. movement. movement. So that's a lot of movement So that's a lot of movement and and his size that low of calorie just wasn't and that high of volume wasn't serving him whatsoever.

So just cutting back down on the volume a tiny bit boosting calories and then boom all a sudden he sees a response he and to be able to be eating 4,000 calories not putting body fat on is a and freaking awesome. You know what's really interesting too? This is just a little side note here. Um there are some people that respond exceptionally well to really low volume. Like one of my favorite examples favorite examples favorite examples uh was six time Mr. Olympia Dorian Y. Here's a pro bodybuilder.

He won to Mr. Olympia six times. He's also all uh on performance-enhancing drugs. And he goes from I don't remember what year it was 1998 maybe Mr. Olympia where he took second place Lee Haney. I think it was 98. and this and then he comes back 15 pounds heavier. What he changed and everybody thought he did this crazy drug cocktails. No, that's not what happened. What happened was he went from traditional strength training to one set to failure like the lowest volume you could possibly do and his body responded tremendously and there are people like this.

Now this is most people aren't like this where they just go lower lower volume volume volume at some point you you need certain amount of volume but some people just do really well with the lower volume and it's it's really interesting that individ individual variance will always be a wrench. Yep. And what always a factor I would argue more people especially in the context of how rare it is that we all get perfect sleep how rare it is that like we have no sleep it's lower than they think they think they think it's lower than you think I think more people people people totally totally totally if you if you put more energy and effort on nutrition dial good sleep you could get away with very low volume of training and probably see incredible results.

Our next callers are Melissa and Eastston from Minnesota. What's up guys? What's happening? Hello. Hello. Hello. How you doing? Uh, I'm just going to read uh and shorten this off because I'm shorten my uh email because I'm a little nervous. So, I'm just going to read it. No worries. No worries. No worries. Uh, first uh this is my son Eastston. He's 13. He's here with me. How you doing, E? Against his will. A little bit against his will, but Okay. Okay. Okay. Uh, first, I just want to thank you guys for all you do.

Uh, you've changed how I think about my health and wellness, but I also love how you talk about family and friends and faith. And I love that my son can hear other positive influences besides his crazy parents about how he can live a an positive life. So, thank you guys very much. There you got it. All right. All right. So, I'm 44 and I'm looking for a program that we can do together this summer. Um, as a punishment for having his phone in his room, um, we decided to make Eastston do a weightlifting class at school, which turned out he loved and we kind of expected that he would love it.

Um, he is now doing track and field and he misses lifting. He wishes he was still lifting. So, we're making plans for the summer. Um, he loves to come home after he was doing weightlifting and tell me how he would beat my PRs. Um, I maybe have a year of being stronger than him before he passes me and everything, but he's getting close. I'm a member of a cardio kickboxing gym that also does weightlifting, but after listening to you guys, I realized it's more circuit training with weights.

And so I've been supplementing with real lifting according to you guys um at the big box gym for a few months and I just finished phase one of Matt's 15 which I love. Um I still go to the kickboxing gym but this summer I want to take a couple days where he and I go to go to the big box gym and um at least work out next to him because who works out with their mom? their mom? their mom? So do you have any recommendations for a program that we could do together?

Yeah, absolutely. And you're so you're going to be going to a gym to do this and you want to go about two three days a week. a week. a week. Yeah. Yeah. Yeah. Is what you're look for if not more. If not more. Oh, you'll go more. Okay. Yeah. Okay. Yeah. Okay. Yeah. Okay. Yeah, that's good, man. And uh and just the East, Good job, dude. Working out with your mom, bro. That's great. Uh you're a good kid. Yeah. Good young man. Okay. So, uh you you guys now are you going to keep doing a bunch of cardio kickboxing stuff or are you going to focus on the strength training because I need to know what what the balance is going to be.

I'm I'm in a contract at that gym through the end of the year. So, I still want to do that a couple three days a week maybe, but I I'm not sure whether to skip the kickboxing days or skip their weight training days when I go, but the priority will be um to go with him. him. him. Okay? Cuz that makes a big difference cuz uh I'd like to put you on a strength training program that's really going to make you guys strong, but I'm going to need you to not add a bunch of other intense stuff.

So, it would be ideal if you skipped all of it, but I don't know what your community is like there, if it feeds your soul or if you just like the workouts or you don't want to waste the money. Uh, cuz that makes a big difference. difference. difference. I do go with a couple of my best friends. Um, it's a really really good community. I'm a stay-at-home mom, so it kind of feeds that too. Okay, that's good. Um, no, that's enough. That's enough. I like maps anabolic.

Why? I like 15. Mass 15 is a lot in the gym. They're only going to go two days a week or three days a week. stack the days. I mean, you could do that, too. Very, it's very similar. Maps 15. What I like about maps 15 is if you go that more than three days like E says he might you follow it as it's laid out or if you only make it three days, you stack two of the days. And so, it's basically you either do two exercises or four exercises in the gym.

And it's appropriate, it's a more appropriate volume paired with your kickboxing that you might be doing. So, I I think anabolic is too much with her kickboxing and stuff. Two days a week we might have be okay. But yeah, even one. even one. even one. Yeah. Yeah. Yeah. She's talking about she going three times a week kickboxing and that's a lot. Don't do the weight lifting in the class. You could skip that, right? that, right? that, right? Yeah. Yeah. Yeah. So if you still have mass 15, you could do cuz you do have that.

You could do that program and what Adam's saying would be good. The other alternative is if you skipped all the other stuff that you're doing would be a powerlift. And then you guys could both really focus on getting strong at deadlifting, squatting, and benching. I mean, that's what I'd love to see. to see. to see. We'll build that skill. It' be amazing. I mean, and you guys will hit some PRs by the end of that program for sure. I could I could skip for the summer.

It's not going to I've been listening long enough to know that it might be what you said. It's, you know, I could always go back to it in the fall. Yeah. Your body will benefit from the community. community. community. Yeah. Yeah. Exactly. But yeah, you you guys will hit some PRs like you just get way more results that way. If I if I if if you were hellbent on going to the class and and it was something really important on the community part, I'd still let you do it as my client.

I would just warn you that we you know the power we're not going to get the most out of the power lifting and if you're not seeing the results you want, that's part of the reason why. And so you'll get the most uh you'll feel the best, you'll get the strongest uh from running powerlift just straight up the way it is. Yeah. I mean expect Yeah, you guys will hit some PRs in the big the three big lifts. And now now with diet, here's the thing though.

Uh and I'll speak to your son because this is difficult for teenagers. Uh you got to hit your you got to hit your protein intake. Uh which means don't skip breakfast. That's a big one. Uh so you want to hit your body weight plus maybe 10 20 grams of protein uh in grams every single day. Every single day. Cuz if you do that at your age plus follow a mass power lift, oh man, oh man, oh man, you'll go back to school. You'll go back to school after the summer and everyone's gonna look at you and be like, "What happened to you?" Yeah.

Yeah. Yeah. Like that's Like that's Like that's that's exactly that's exactly that's exactly that's what'll happen. The key is that the key is going to be eating the protein that the protein. That's the hardest part. And the other one's sleep. So those are the two that teenagers mess up is sleep and and I'm telling you, it doesn't make a little difference. It makes a huge difference. So it's like turbocharging all your results. So you hit your protein, you go to bed and wake up at the same time every day.

Follow maps powerlift with your mom. You'll be uh you'll blow people away. How how are we with breakfast right now? What's breakfast look like? Uh my school starts a little early, so normally it's just like microwaved something. something. something. Okay. Okay. Okay. Just like corn dogs or something. So a decent investment, mom, would be like Magic Spoon cereal. Uh something that's got he can have 30 40 grams of protein that's quick and easy. Um something like that. That'll that cuz that the key is to stay ahead of the protein cuz you have if you get in you have a 8 g 10 g protein breakfast in the microwave real quick.

Then you're playing catchup lunchtime you have some sort of a sandwich or something which is only another 15 20 grams of protein. Before you know it, you're way behind on protein. So hitting protein consistently day in and day out with the weightlifting will radically change strength and weight. You'll look totally different. different. different. Yeah. But because it's summer, you're you got access to, you know, more food. If you're not at school, this would this should be a little easier. But you do that plus sleep plus follow a powerlift together.

And then mom, same thing for you. Hit your target body weight and grams of protein consistently. Get good sleep. Keep your steps up. You know, 10,000 steps a day is good. You're also going to see radical change. Uh, and especially if you skip by skipping all the cardio classes, you're going to see the sculpt, the shape, metabolism boost, the whole thing. So, this will be a lot of fun. You guys, in fact, I want you guys back on after the summer. I want to hear about what happened.

Yep. That be fun. I uh they always, you know, turn their nose up at my Greek yogurt and cottage cheese. Here's it from you. Yeah. So, I'll tell you with the cottage cheese, I'll tell you a secret that makes it taste better. Take some vanilla whey protein powder, put it in it, stir it up, and throw some pineapple in it. I'm not a big fan of cottage cheese by itself, but if you put some vanilla whey in there, it sweetens it up. And then with some pineapple, and it's got a real good taste to it.

You're talking about 40 50 grams of protein too in one shot. And here's the thing, and I'll just, you know, again, I'll speak to Eastston. Uh uh separating yourself from your peers. So, you want to be stronger. You want to be more focused. You want to be more successful, more jacked, all that stuff. It means you're going to have to do things different than everybody. Uh and so food is is different than just what tastes good and what's convenient. It's like I'm fueling my body and I'm fueling these gains.

And so that mentality, I'm going to tell you right now, at your age, cuz you're young, You get that mentality now, you start strength training now, bro. By the time you're 19, you're 19, you're 19, you're going to be in another universe. Uh, absolutely. So, this is a great time to start. What do you think? Okay. Okay. Okay. Okay. So, like three days. Is power lift a three day a week? Uh, three or four? Y. Y. Y. Three or four. Okay. Perfect. Yep. Yep. Yep. Okay.

Okay. Okay. Or we'll send that over Or we'll send that over to you guys. Yeah. Let's get you back on in a few months. months. months. Yeah. Yeah. Hit that protein. We appreciate you guys. All right. All right. All right. You got it. Protein here. Okay, thank you guys so much. Good job, guys. All right, good luck. Thank you. Thank you. Thank you. I uh uh but I love like uh first of all, I think that's cool that he's working out with mom. Um and that mom is taking the time out to do this with her son.

Such a great uh experience together. experience together. experience together. But you know, you start with the right kind of idea and discipline. This is the big one, especially for young men. Discipline is so important for young men because we're so it's so easy for us to be undisiplined. But you, you know, strength training, diet, like you figure out that discipline, especially now, it can go off the rails, but if you start to figure that out at 13, yeah, yeah, yeah, bro, you're so far ahead uh of your peers uh by the time you're 16, 17, 18, uh it's incredible.

He's going to have some crazy gains this summer strength this summer. this summer. this summer. I hope they do it. I hope he does it. It'd be really cool to see if he if he sticks with it because Yeah, it'll he'll definitely he'll come back to school like radically different for sure. Yep. Yep. Yep. Our next caller is Tiffany from Ontario. Hi, Tiffany. Hi, Tiffany. Hi, thank you very much. Uh, I'm excited to talk to you. Um, so my question is I have been training I'm 44.

I've been training since grade nine. So I've loved fitness my whole life. Um, and when I started around 19 years old, I started trail running on top of lifting. And I noticed I was sore all the time in the hips. hips. hips. For the last 16 years, I've been seeing chiropractors and physios and everyone under the sun trying to figure out, you know, why I'm, you know, my one hip, especially my left hip was bothering me. Um, and because I'm a landscaper, everyone just kept saying, you know, it's your job and your exercise.

And so I would do physio and I wake up every morning at 4:00 a.m. and I do physio. And then some nights I, you know, would come home limping. Some days I couldn't make it through work. Some days I go to the gym and I can lift and other days I can't. Um, so I found out I have hip dysplacia and because this has been going on for so long now I have arthritis and I have spurs in my hip and um, so my question is I do have some exercises that I've been finding are helpful.

Um, but I'm having my hip replaced in 8 months and I want to know how I can kind of prepare for that so that I come out better than before. Yeah, good question. typically uh when I meet someone like you with chronic who exercises consistently but with chronic um pain and kind of like in like flare-ups of injury or arthritis. So we're not talking about seditary people. We're talking about someone who's active. There's usually a few culprits. Uh it's either overtraining, either overtraining, either overtraining, uh poor movement patterns, which they have a tough time correcting because they exercise so much that they continue to strengthen the poor recruitment pattern or nutrient deficiency or too low of caloric intake or all the above.

Yep. Maybe possibly. Maybe possibly. Maybe possibly. Is that all of you said? What did you say? Sorry. say? Sorry. say? Sorry. I said probably all of those. Okay. Okay. Yep. That makes sense. Now tell Okay, let's let's start with the last one that I said. Tell me about your food intake. Do you know how many calories you eat a day? You sound very active. So, active. So, active. So, yeah. So, when I'm offseason, because I'm in Canada, so I don't landscape over the winter. Um, in my offseason, I honestly I eat intuitively, but I do eat a lot of red meat.

I eat a lot of carbohydrates that are whole foods. Like, I love plantain and rice and oats. So, I'm not I'm actually an eater. I would say I'm someone that eats, but I also have a lot of output. I'm a little bit of a hummingbird. So, I'm always on the go. And then in my working season, I struggle to eat maybe throughout the day because I'm so busy and I'm so active and then I come home and I crush like a big dinner. Okay, so I'm not if I'm undereating it might be not intentionally.

Um but I am very restrictive with what I eat. I try to eat, you know, as close to nature as possible and um I don't I don't really have treat meals. I I feel like, you know, I have good digestion when I eat whole foods. So, I just eat, you know, a lot of the things that I love that are healthy for me. Okay. Let's So, let's back up. So, you So, you started exercising in the ninth grade. grade. grade. Yes. Yes. Yes. What was the motivation back then?

I don't I you know what? My dad died young of diabetes. And so, I watched someone who could have helped themselves not help themselves. And but I think I just started just started just started loving that I could kind of be healthy based on how I lived. And my first job was a fitness instructor. Like I I taught aerobics when I was in grade nine. So I there was just something that I guess it was I like to be the opposite of what I was witnessing at home.

Okay. It must have been scary to watch that your dad go through that. Yeah. Maybe scary, but I'm a little stubborn. So to me, I just never understood the rationale behind being able to fix something and then not fixing it. fixing it. fixing it. Yeah, I get it. I get that. Uh has anybody ever told you that you're too uh that you're too controlling with your diet or that you're it's too restrictive? Uh yeah, I definitely, but I would also say say say I don't know about quantity.

Like people are always surprised how much food I can eat, but I'm not someone who deviates from from from the foods that I eat. For one, like I do do it from time to time. Like I love pizza and for my birthday I'll have cake and and I won't feel guilt about that. Um but I do find I just feel better the rest of the week when I stick close to like the foods that I know work for me. Okay, cool. Um and you've had bone density tested along with all of this?

No. No. No. Okay, you should. Yeah, I would get bone density tested along with all of this. Uh, and then let's talk about exercise. What is your like what does your daily activity look like and your workouts look like? look like? look like? So, when I'm working, um, I get up at 4, like I said, and I do my physio and I might do I'll call it a trigger session in the morning because I'm trying to maintain the muscle that I put in the winter. Um, and then I go to work and I put in a 10-hour day of labor.

So, I have a very active eight months of year. Yeah. And the winter I I would say my activity is walking my dogs. I don't do cardio. I just walk my dogs for my my cardio and then I hit the gym for afternoon and then the rest of the day I kind of like because I'm so burnt out for eight months a year if I want to be a little lazy or if I want to clean the house like I don't put a lot of pressure on myself in the off season.

Okay. And then what does your strength training look like? Um, I try to lift as heavy as possible. I take long rest periods. Um, my legs because of my hip dysplasia and which I didn't know it was hip dysplasia until this year, but I would lift what I felt I could do without the pain. Yeah. Yeah. Yeah. Some days it's body weight. Some days I start warming my hips up and I have to go to upper body because it's just too painful. But if I can lift, I might lift six to eight reps heavy.

Okay? Um, but if it's a day where, you know, that doesn't feel good, then I'll drop the weights and I'll I'll lift to 10 to 15. It just I kind of like now that I'm older, I don't push through it like I used to. Okay. I try a little better. Okay, good. Okay, good. And then um and then if you don't mind me asking, height and weight. and weight. and weight. I'm 56 and I'm 103 lbs. Okay. Okay. So, so what's going to help you the most?

Uh, obviously continue moving, continue strength training. you're going to want to go into the surgery with more muscle and more body fat. fat. fat. Y Y Y uh at your height and your weight uh and what you're describing. So, you're active. So, it's not like you're not active. You're doing some you're doing the exercises. You're doing the right ones. You do physio, so you're doing the correctional exercises. So, that's all good, good, good, but you're going to have a easier time recovering uh going into the surgery with more weight on your body.

Yeah. Uh because you're going to be catabolic postsurgery. This is what happens. So, post surgery, you can't move much. And the name of what happens, this is just natural, is you're going to lose some muscle and you're going to lose some weight. Okay? This is what happens. And if you don't have a lot of weight to lose, this can be very detrimental. Mhm. Mhm. Mhm. So, you So, uh, someone like you is going to want to go in. I'd like to And when is your surgery?

November. November. November. Oh, you got time? Oh, good. I'd like to see you gain 15 to 20 pounds. Yeah. pounds. Yeah. pounds. Yeah. Even if it's body fat. So don't don't overthink the the what you're eating. It's like it's better that we put on body fat than we put on no way. If you could do it with healthy food, there's nothing. I think that's great. I think that's great. But you But if I had to choose you not not eating something or eating something with high calorie just eat you I want I want weight on going into that surgery.

Yeah. You're going to want to go in a good 15 to 20 pounds heavier feeling strong. Uh and that's going to give you a nice buffer. Um, I would also suggest a uh bone density test. Dexus scan will do that. Yeah. And and just see where you're at. Uh, and and if your bone density with all the exercise you've been doing, if the test says that your bone density is in the lower range, for sure your your your caloric intake has been too low for too long.

For sure. Because the only time you see that when people are active and they exercise, but they have low bone density, it's cuz they're not eating enough. Yeah. Because obviously activity, strength training sends a signal to strength and bone. It just does. But if you don't feed your body enough, you're going to lose bone density. So I I really suggest you do that. And if you were my client going into surgery and we're like, "Oh, we got till November. My goal with you is continue strength training, traditional strength training.

Make sure you pick the right exercises, which it sounds like you're doing the right ones. Make sure you have good technique. And I'm going to have you gain weight. I want you to go in 15 pounds heavier at least. And that'll give us a nice buffer because if you go in at 103 pounds, uh you're going to after you're going to get down to 90 and you're going to feel not great because you just don't have much to lose there. there. there. Well, and it'll be all good weight you'll lose.

And like if you go in with some body fat, at least we have some body fat for your body. Yeah, we want to gain muscle and body fat going into it. Yes, definitely. Yes, definitely. Yes, definitely. Um my other question is um and I don't know maybe this is a Justin question but like I don't move well uh laterally and I think because my hip is so um instable and I and I've been trying to like you know build muscle on my glutes and and stuff like that to like you know stabilize my hip but I'm I think I'm nervous now because I've hurt myself so many times and like I would try something and then I wouldn't sleep for the week because I was sore.

But I I don't move well laterally and I don't move well with instability and I don't know is that something do I wait till after surgery that I work on or do I try to work on it now? Uh very gradually very progressively um you can make steps in that that direction. um something like a tube walk uh to to start in terms of like having you um slightly hip hinged or squatted and then kind of walking laterally uh to get some kind of resistance to that would start kind of help to build and develop develop develop isometrics that isometrics would be amazing.

amazing. amazing. Yeah, 9090 9090 work in two walks would be awesome. Well, you got to be careful with the hip dysplasia with 9090, but I would go uh um isometrics uh and press against something like you're doing an abduction. Not fully abducted, abducted, abducted, but like halfway press into something really really hard for 15 to 20 seconds and rest. Very safe for people with joint instability and it still builds strength and it's actually a great way to like a yoga block against the wall. That would be ideal.

Yep. Um Um Um Yeah. And I think too at some point if it feels comfortable just to um you know in a wide stance just you know bend one knee kind of shift your weight to one side come back. So it's not necessarily like a depth thing. It's just acclimating to that lateral stability. If you had like a suspension trainer to help support that while you do that would be great. So, I don't know if you have a suspension train or not, but anchoring that, holding that while you kind of do what Justin's saying, almost like a classic squat where you're going right to left, but don't go full range of motion with what you have.

You're going to go shorter range of motion. And we're just gradually incrementally like inch by inch. That's right. That's right. That's right. That in a calorie surplus would serve you really well. Yes. Yes. Yes. And did you guys ever have like people that recovered from hip surgery that like like am I going to be able to do uh different movements that I couldn't do before or is this kind of like same but no pain? No, you'll be fine. No. So, I've had great success, but it all it all hinges on how uh well you go into it corrective work corrective work corrective work and then after Mhm.

Mhm. Mhm. Okay. Now, your range of motion will be limited post with hip uh with hip replacement. Uh so, if you're really hyper mobile now, you're not going to have that same mobility, but you'll have good mobility. So, it's not like you have bad mobility. What the mistake people will often make with uh replacement is they they they start to go crazy. They try to really challenge and those joints, those replacement joints are not made to do that and so they cause problems. But if you get if you do good uh like you go into it strong and healthy and you come out of it and you're very diligent about your rehab and your strengthening, you'll be fine.

fine. fine. Okay. Thank you guys very much. I have a question. Tiffany, would you be open to working with a coach between now and November to work on the things we talked about because I think it would be very helpful to have somebody uh work with you, especially with nutrition to get you to that point. Is that would you be open to that or Absolutely. Absolutely. For me, my biggest thing is I don't train as much like I my training sessions are closer to like the trigger set not trigger your 15 minutes or 30 minutes cuz I'm That's okay.

Yeah, that's good. That's better. Yeah. better. Yeah. better. Yeah. Yeah, that's fine. That's totally fine. Okay. I'm I'm going have a coach call you, Tiffany. you, Tiffany. you, Tiffany. Perfect. Thank you very much. You got it. Thank you. Yeah. So, um I mean, I have my um uh I have my suspicions on what I think that the challenge is. Um uh that's why I asked for a bone a bone density test will tell us. Uhhuh. Uhhuh. Uhhuh. Uh right out the gates if if that's the case.

But I'll tell you what, look, if you go into surgery, okay, if you have two people that work out, one person goes in overweight, remember they both work out, so they both they both exercise. One goes in overweight, one goes in underweight. Underweight, far worse recovery, worse recovery, worse recovery, of course, of course, of course, far worse recovery. Being underweight uh puts you at a high risk with any kind of illness or injury or surgery. You just cuz cat you're catabolic postsurgery. postsurgery. postsurgery. Well, and there's nothing to tap into.

That's where that's what I mean. That's what my point was. Of course, going through Whole Foods, but I [ __ ] she's allowed to have cake. She's allowed to eat. I want calories. She needs to put calories. calories. calories. I'd like to see where they're at cuz she's saying she eats a lot, but I People are always Yeah, but that's No, who knows? You're not eating. You can't be possibly not. not. Yeah, exactly. I mean, you could be eating a lot of very low calorie foods that are not and she needs calories.

And my and the reason why I asked her just for people listening like uh you know we've worked with enough people and when you when you go back to the initial motivation for why in ninth grade so that's a young age to really getting to work out getting into working out and if it's like I was really overweight or somebody died uh there's often this fear attached uh to uh what you're doing and that can lead you in a direction that is often not great. So well it could lead into the thing the very thing that you fear something unhealthy.

That's right. Because if she gets that test back and her bone density is really bad, that's just as unhealthy, just in a different direction. Our next caller is Heather from Michigan. from Michigan. from Michigan. Hi, Heather. Hi, Heather. Hi, Heather. How you doing, Heather? Hey, guys. Um, very excited to be on the podcast. I've been listening to you for going on seven years, I think. Um, so yeah, you've been my source of entertainment, education for fitness for a long, long time. So, I really appreciate it.

But Cool. How can we help you? Yeah. So, like like most people, I'll just read my question. Um, I'm a 28-year-old female uh with an immense passion for health, fitness, and helping others. Throughout my life, I've played many sports, including running cross country and track at the collegiate level. However, now that I've graduated college, I have solely focused on staying active through resistance training and walking/hiking. I have a bachelor's degree in athletic training, and I've always been super interested in health and fitness. However, I don't have a personal training certificate.

Um, I've been listening to Mind Pump for going on seven years now and I've learned so much from St. Adam and Justin. I even got the chance to meet you guys at the Olympia a few years ago. Um, so I'd love to know what's the best path for someone who doesn't have direct experience with training clients to become a Mind Pump certified personal trainer. Um, I just think fitness has always been a big passion of mine and I've been working in the supplement industry for for several years now and I'm just considering starting it either as like a side hustle or maybe even a a career change.

But I'm just curious what your guys' thoughts are cuz I know a lot of people or a lot of companies they want someone with experience, right? I mean that's that's the biggest um thing that they're looking for. So, for me, um, beyond getting maybe some certifications through NASM or something like that, um, yeah, I'm just curious what you guys are your thoughts are on someone who's looking to get into personal training. personal training. personal training. Well, this is cool. Yeah. Yeah. Yeah. So, you want us to interview?

We'll do a little pre let's do a little pre-in right now. right now. right now. So, okay. So, we've we've fully empowered Kyle, who runs our fitness department. So, he makes the decisions on who works here. Uh, but we could talk a little bit about the culture and what we're looking for with our coaches. Um, and we've said this before, um, we don't hire trainers, we make them. So, I'm far less interested in a trainer who's got all this pedigree, but if they don't have the right character, I I could care less.

Um, uh, one of our, like who now runs our sales department, uh, who's excellent, does a great job. Marcelo, uh, less than a year ago, I think, still was a police officer. So, he had no, uh, experience. I mean, he worked out on his own, but he had no experience, and now he does a phenomenal job for us. So, we're looking for character more than anything. So, but I want to hear from you. What makes you want to work uh at Mind Pump? What makes you want to be a Mind Pump trainer or coach?

I think it's it's mainly the message you guys put out. You know, obviously being a fitness fanatic, I've always went after like, you know, optimizing everything. And I think now that I've kind of gone through my own fitness journey and I'm getting older, I'm starting to realize how important it is to to to be like more simplified and have a more realistic approach to training. Like not everybody has time to train um or even wants to train, you know, five, six days a week. So, I love the message you guys preach in terms of sustainability and making these small changes that really impact people's lives.

Like, and to me, I feel like beyond the paycheck, beyond all that, like that makes such a bigger impact. Um, it's like if I could use this knowledge I have that I've gained and also build upon that maybe from learning, you know, from you guys and the trainers and whatnot that I could help others. And I I mean, to me, it's like a win-win situation. So, I just love, like I said, the message you guys preach and all the things that I've learned and through experience through, like I said, my own journey, I've I've realized like, wow, this is um something where there's so many people out there that, you know, their lives could benefit from this.

And I would just love to even just help some people. It doesn't have to be, you know, it doesn't have to be like thousands of people, but um yeah, that's just where my true passion lies. I think I have experienced that through even my own career. I'm like, I really enjoy this. And if it's like if I could build a career through that, I mean, that would be a dream for me. me. me. What are you currently doing? Cool. What do you do right now? Um, I'm a uh regulatory analyst for a a supplement company.

So, um, basically helping on project teams to uh develop different nutritional products to make sure they're compliant with like US and can uh Canada regulations. So, how long you been doing that for? um just a year because um previous to that I was working for some other supplement companies doing product development and formulation. Um but uh this company is located in Michigan and that's where my family's from. So I wanted to get back to being closer to family. It was very important to me. So I used to live in Pennsylvania and then I lived in Jersey and I worked for a couple different sports nutrition companies doing um yeah product formulation.

So formulation. So formulation. So was it always the career that made you move? Was that how you left? I mean how did you Okay. Yeah, basically. But, you know, as you get older and your parents get older and, you know, all my siblings and whatnot, I was like, I don't want to miss out on that. I feel like, you know, I kind of did what I wanted to do and experienced leaving, you know, leaving my home state and everything um to do those things. And I was fortunate enough to to get those opportunities at a young age out of college.

Um, it was kind of a non-traditional path for me because I had a like I said, I had a degree in athletic training, so nothing to do with supplements necessarily. So, it was all like self-taught and just worked my way up from there. Okay, that sounds good. I like that you want to be around family. The only challenge is uh what we're really interested in right now are people who live uh here um in California. Um because we're looking for we want we like the culture or I should I say we value the culture that we're building and uh we do have remote coaches uh but it's uh the culture that we have here is what we're most interested in.

So, I don't know if that's even something that's uh plausible for you to move uh and live somewhere else. Um you know, like here in California. Yeah, I' I've visited California a handful of times. We actually had a manufacturer out there um we used to work with. So, I I've been out there. That's why I wanted to kind of chat with you guys if there was any opportunity for maybe whether it's maybe doing training in person and then eventually going remote. I don't know what that would look like, but I guess that was part of maybe this question as well.

um if you guys are looking to because I like I said I I know based on my athletic training degree it's very valuable to get hands-on experience and to be there and you get the most out of any experience doing that. Um but I don't know if you guys like I wanted to get an understanding of your goal if it's like hey we want to be able to have trainers accessible across the US or or what that looked like. We have both we have so we have remote coaches too and uh and you would get a training you get a week here.

Uh, so typically what Kyle does, if you pass the interview with him and uh, you want to live where you're at currently, then he'd have like a week where you would fly out here and you do in-person training with the team. You you'd meet all the trainers here. You'd meet us, work here for a week, uh, where you learn all the systems, and then he'd send you back home. And then and some of the trainers, they're the some of the trainers, they're currently remote with the ultimate goal to move up in the company and then maybe come back this way.

some of them want to stay remote and just be a remote coach for us. Uh, as far as career-wise, the there's way more money in coming back and and moving up. And so, it's kind of how the system we've built is we understand people have lives over there and they want to slowly scale, but ultimately if you wanted to make a career out of it, you'd want to work for the company where the company is at. That's where the opportunity that's where all the opportunity for growth and actual real income is at.

But you can still uh make money by being a remote coach and and doing that. And we have quite a few of those. We have more remote coaches than we have personal coaches. We've only got about nine here and we have about 12 that are remote. And so that is a possibility. And that's what that pathway looks like. It would look like interviewing with Kyle. He thinks you're a great fit. Uh then he would schedule a week where you would come out here for a week and you you would work uh with us for a week and then send you with all our systems and how it works.

And then they they'd slow you, scale you up with clients and then that's how you would do that. But just just if I you know just to give you an edge uh there's a higher consideration when someone's like I'll be willing to live here because that's what we're most interested in. Uh you know I don't I don't get face toface time with my remote coaches uh and neither does Kyle uh very often. But the coaches that are here uh this is these this is the family.

this is what really now we all consider everybody family but when you're here uh this is this is where everything happens uh and so that's the edge so when someone's like I'm willing to move and I'll come intern for a month and learn and show you uh that I'm good and then I'll move here and make it happen uh that places you near the top of the list of uh people to consider. So just for you if you end up uh applying and talking to Kyle if that's an if that's something you're open to then I would communicate that.

If not don't say it. Uh but it does give you an Uh but it does give you an edge. Are you in our certification course? course? course? Not yet. No. And so like ever since I started thinking about this and I submitted my question, I've been, you know, I've been considering this for a while, but I started to look, you know, more into obviously NASM and then your guys's um elite trainer course as well. Uh so I started to look into all those things and that's why I was like well I'd love to talk to them to kind of chat through what they recommend me maybe starting with or what based on my goal of you know becoming a personal trainer and like I said I wouldn't really want to learn from anybody else cuz I just I align with your guys' you know message or values and uh yeah that's what I would want to the what I my recommendation then would be to get into the lead trainer course for sure because then you're no matter what you're learning from us there are in there in there in there right and it's designed to help somebody from where you're at build a business.

So whether you end up working for us directly or not, the next step I would go is go right into Elite Trainer Academy, get in there and then also apply with Kyle and and that's at mindpubjob.com. And so if you do that, that would be your first one and twostep no matter what. You already have a bachelor degree in athletic training. NASM would be like we would look at NASM like your degree. Uh but our our certification weighs much higher. Uh because it's it's again it's our philosophy.

It's our culture. Yeah. Yeah. And we're teaching you the things we would teach you if you worked here in that course. And like even if I even if you didn't work for us and you it still would be the pathway because like Sal said, you already have a degree in the field and so in the field that's as weighted as an NASM is or anything else is. And so you already have some good formal education. Ours is more heavily on our philosophy and application and then the business side.

And so which I think will serve you no matter what whether you're working with us or not. And so I I would get into that and then I would and then I'd reach out to Kyle by applying. Let me do this, Heather. Let me have my education director call you and talk to you about our course. Uh because she runs all of our education and then uh if this all sounds good, you apply at mindpunjob.com and you can say in there that you talked to us uh here on the podcast and we sent you there.

Yep. Yep. Yep. Okay. Awesome. I'm really looking forward to this. Like I said, this is surreal since I've been listening to you guys for so long and I've learned so much not only about like how people say this a lot, you know, fitness, but just life in general. So, I really appreciate all the, you know, all the value you guys provide beyond just fitness education. So, yeah. Thank you so much. Appreciate that. Hopefully, we'll see you. Yes. you. Yes. you. Yes. Yeah, I'll I'll do that.

I I'm I'm looking forward to connecting with them. So, So, So, thank you. And we'll call you. See you. See you. See you. Yeah. I mean, um uh for anybody listening, that's going to give you an edge. and and and you know, you're willing to come intern for a month. Yeah. Yeah. Yeah. Um and show that you got what it takes. It's definitely a privilege uh to be a coach here. coach here. coach here. Um the uh the amount of um learning, exposure, training, exposure, training, exposure, training, leads, leads, leads, types of clients you get here.

Obviously, we have the largest uh fitness podcast in the world. So, it's just a crazy amount of potential clients that come through. But you got to reflect us and our philosophy. philosophy. philosophy. That's it. And what we want is character. um more than anything else, more than more than education, even more than experience. Experience is good, but even more than that. Mhm. Mhm. Mhm. All right. I know you like that episode. If you did, check this one out. 30% body fat. For men, this is way too high.

This is actually a bit high for women as well. So, in today's episode, we're talking about how you can go from 30 to 10. What is 10% body fat? This is when you have a visible six-pack. Can you go from 30 to 10%? Yes, it's possible, but not if you guess along the way. So, we're going to talk about how you can do that. today's episode. Now, there's a huge range, right, of like body types.