Mind Pump: Raw Fitness Truth - 1609: Overcoming an Exercise Obsession, Balancing Performance With Aesthetic Goals, Firing a Horrible Trainer & More (Listener Live Coaching)

Starting point is 00:00:00 If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND, MIND to live people who had fitness and health questions, actually called in and we were able to help them out. By the way, if you want to be on one of our episodes live, send your question to live at minepumpmedia.com. Now, before we got to those questions, we did a 43 minute intro, so we're talking about current events. We talk about our lives, we bring up scientific studies,

Starting point is 00:00:40 we mention our sponsors. Today's intro, again, is 43 minutes. So here's what went down in the entire episode. We started by talking about intermittent fasting and why we don't bring on people like Dr. Fung to debate about intermittent fasting. So listen to that part of the episode to find out why you're wrong.

Starting point is 00:00:59 Then we talked about why used cars are up 45% in price. That's ridiculous. Insane. Then we talked about why used cars are up 45% in price. That's ridiculous. Insane. Then we talked about the Tokyo Olympics. I talked about how my baby son is ridiculously obsessed with his mom's boobs in a pretty funny way. Adam talked about his son getting out of his bed and their solution.

Starting point is 00:01:19 It's simple and effective. Then I talked about my brother and his infant son that was just born congratulations. Just happy that's my brother's name and baby Angelo. By the way, he uses the chili pad and ula to cool his bed down so he could sleep better. But now he has to warm it up because he's got a baby in his bed, which is kind of funny. By the way, if you would like to get yourself a chili pad or an ula to cool or warm your bed. By the way, both sides can be independently operated. Number one, it improves your sleep quality, gets you to better REM sleep, and it's, there's low EMF, it's water cooled. Go check them out. Head over to chileysleep.com

Starting point is 00:01:59 that's CHILI sleep.com forward slash mine pump and use the there's actually a discount actually on that particular site for mind pump listeners go check it out Then we talked about tuna fish. It's a cheap source of protein It's good for you and public goods has tuna fish. That's line caught. That's great prices by the way public goods sells lots of household products at a public goods sales, lots of household products, at incredibly low prices, and if you use our code, you get $15 off your first purchase, which literally means if you get $15 worth of stuff the first time, it's free.

Starting point is 00:02:33 Go check them out, head over to publicgoods.com, forward slash mind pump, use the code mind pump at checkout to get that $15 off. Then I talk about how my calves are sore from doing almost nothing. Then Justin brought up the video of me barbecuing in my backyard without a shirt. He loved it.

Starting point is 00:02:50 Oh, that was thirsty. Then Justin gave an update on the football team that he's coaching, the high school football team, which is really, really cool. Then we got to the question. So the first question was from Abby, from Florida. She's five foot five, 98 pounds, super lean, doing a lot of stuff with exercise.

Starting point is 00:03:07 Once I'm advised how to get a little bit more sustainable and gain some healthy body fat. The next question was from Cody from Indiana. He's healing an ACL tear, wants to know if going on a calorie deficit will slow down his recovery. Next question is Harrison from Delaware. This is a 19 year old rugby player. Big dude wants to improve his performance, but also wants to look good. Wants to know what his training should look like to improve his performance.

Starting point is 00:03:33 I'm gonna take his shirt off. His aesthetics and his performance. Then we talked to Cindy from South Carolina. She's 47 years old working with a coach, and the coach is a crappy. So find out why the coach is so crappy in that part of the episode. Also, all month long, we're running a 50% off sale, maps hit, that's high intensity interval training, and our no BS6 pack formula, which is a court training program, are both

Starting point is 00:03:59 50% off. Go check them out or just go sign up at maps, fitnessproducts.com, just use the code July Special with no space for that discount. Did you guys see the response of the intermittent fasting episode that we did already? Oh yeah, I knew, I knew of course. Lots of comments. It's like talking about nutrition is like talking about politics or religion in our space I sort of...

Starting point is 00:04:24 Yeah, I, you know, it's, I guess, I thought because so many times that we've brought airmen at Fastingham the Show, we've wrote a guide about it. We've done specific topics. Andrew brought it up. Well, we should do this, been a long time, so we talked about, I did not expect the response

Starting point is 00:04:38 that we got from it, not like that at least, but you're right, it's so much like religion and people get so caught up in it. That one of the, I wanted a comment though, on some of the comments that at least, but you're right. It's so much like religion and people get so caught up in it. I wanted a comment though on some of the comments that we got. We had a handful of comments that were recommending Volterlongo and what's his name? Dr. Fung or whatever. They are trying to say that they would debate us or argue our point about it's a terrible for weight loss. And I wanna address this because we're not arguing

Starting point is 00:05:10 that the science that supports, that it can cause weight loss. Yeah, we're not arguing the physiological. That's right, I'm not gonna have a medical doctor come on here and argue with me about behavioral science, completely different. Like the mechanisms that make you lose weight or lose body fat, that science is proven.

Starting point is 00:05:30 I don't, we're not of us are denying that science. It's really has everything to do with, do we think it's a good idea because of what happens behaviorally from it? Correct, and in fact, ask an expert on eating disorder. That's right, or a nutritionist. Yeah, a therapist. Like that's the person that you'd want to talk to,

Starting point is 00:05:46 because we're not talking about the physiologic, look, here's a deal. Keto has physiological potential benefit. Lots of diets have some good physiological benefits, potentially. And of course, the medical doctor who wrote books about fasting is going to come on and try and defend. Fasting is a livelihood.

Starting point is 00:06:02 Literally, literally restricting yourself from food in a way to where you're cutting out meals to lose weight for some people can cause behavioral issues around food or bad food relationships. That's the entire argument. It's not, you know, just fasting have benefit or not potentially on a physiological basis.

Starting point is 00:06:22 When people comment like that, and this is what annoys me about lots of debates that you see online, is people will literally listen to three minutes or a clip, or the readjust title. Just read the title, yeah, that's usually what it is. And so they end up arguing the wrong thing completely. That's not at all what the argument was. Right, did you listen to the episode

Starting point is 00:06:40 because in the episode, we explain all the benefits of it. And I mean, we wrote a guide around it. I mean, we're, I think we support intermittent fasting, but there is definitely a type of client that I think that it's for, and then a person that it's absolutely not for, and most people that you hear that are doing it are doing it, because someone said, oh, it helped me lose body fat, or it's great for weight loss.

Starting point is 00:07:04 You've shredded. And it's great for weight loss. It's really shredded. And it's now fallen into that category. And that is what I think all of us agree is one of the worst strategies. You know what's funny? If we, okay, if we fasting became a buzz word in health and fitness now, probably over the last 10 years, maybe seven to 10 years, right? Go before that. If somebody, let's go 20 years.

Starting point is 00:07:27 If somebody went up to someone else and said, hey, I'm gonna start losing, I wanna lose weight. So what I'm gonna start doing is I'm just not gonna eat for most of the day. Yeah. Most people would have been like, that's not a good idea. Like what are you doing?

Starting point is 00:07:40 You're just not gonna eat. Like that's not necessary. But because it's been labeled fasting and because the physiological benefits have been sold so hard, now people completely forget that just not eating for a lot of people is not the right approach from a mental psychological standpoint. That's the big issue that we need to focus on. And that's why, and here's the thing why having someone like that on the show is just, at the end of the day, because, and I don't know, Dr. Fung personally, but a lot of the, I know, Walter Longo, we've, we've touted his information for a long time.

Starting point is 00:08:14 A lot of his content is phenomenal. So, and we get behind, you know, 90% plus of what he has to say, but having him, and what would end up happening, you get somebody on the show like that, when they hear where we're coming from, most of them won't argue it. It won't be a debate. They won't go, go agree. Yeah, they'll agree with that. Especially applying it from a medical perspective. I'm trying to like utilize this method with some kind of a treatment that's going in towards like, you know, like chemo or something, like there's no denying that's a great strategy. And that's not what we're talking about.

Starting point is 00:08:47 We're talking about people are just in it for like the weight loss. Yeah, okay, so here's a deal, okay. People need to understand this watching, or listening right now. We trained everyday people for decades, okay? In the beginning, when we were all trainers, here's what we thought was the solution.

Starting point is 00:09:03 The mechanisms, here's the steps. This is all we gotta do is teach people the steps, eat in a calorie deficit, here's your meals, exercise this much, all people gotta do is follow this. And they'll totally accomplish all of their dreams and goals and I'll solve everybody's health and fitness problems. Here's what you learn, it's not about the steps,

Starting point is 00:09:21 it's not about the mechanisms, it's the psychology and the behaviors. Eventually you figure that out as a trainer, and then what makes you a good trainer is knowing how to work that. The steps are actually 5% of the problem. I mean, look, we live in the age of information. I'm old enough to remember when, in order for me to figure out calories and macros,

Starting point is 00:09:43 I had to have a book, and I had to go and refer to that book. Now, it's so easy. We have absolute, yet we're still moral beasts, yet there's still a problem with health. It's not that. It's not the step. There's been studies where there have been laws passed in cities where restaurants have to post the calories and the grams of fat or the grams of sugar. And guess what happens?

Starting point is 00:10:02 Nothing. It doesn't help anybody. Nobody gets any healthier because it's not that. It's the most important aspect of health and fitness has to do with up here, not with what you're doing in terms of your workouts and your diet and all that stuff. That's important, but it's not nearly as important as the mental piece.

Starting point is 00:10:19 So totally not fitness related. I was curious though, if you guys have seen this personally in maybe family or friends or read this, if you guys have seen this personally in maybe family or friends or read this, do you know what's going on right now with like used vehicles and stuff? I don't think more expensive. I heard that. Yeah, that got shot up.

Starting point is 00:10:33 There is a 45% increase in price over the last two years. But inflation's not happening at them. No, it's less to do with that. What it's actually more related to is semi-conductors. So when the pandemic came, they anticipated this huge decline in sales, which everybody saw that initially, the first 30, 60 days. And so they cut back on all that.

Starting point is 00:10:54 What did that end up translating into was like 6.2 million less vehicles produced over the course of the next year, just like the housing issue right now. I think of a shortage. Yeah, low supply. Yes, low supply. So they can't keep up with the now. So if it's shortage. Yeah. Low supply. Yes. So they can't keep up with the demand.

Starting point is 00:11:06 So now there's this huge surge in used vehicles. And that's not just like cars. I mean, cars is the main thing with the semi-conductors. But my best friend, the ski sanger that was a boat that I grew up learning how to ride. When I talk about wakeboarding and stuff like that, this boat is a 1978 model. A 78 or 82 is somewhere in that range. My best friend's dad had this. They've had this boat forever.

Starting point is 00:11:29 So back in 1990, he tried to sell it four years ago and he was asking six grand for it and no one would give it for him. And he's kept at pristine and just, you know, boat value goes down like crazy. He just sold it this year. How much? Think of guess.

Starting point is 00:11:44 So four years ago, six grand, couldn't get six grand for it. Couldn't get six. Yeah. 10 grand. 15K. Wow. He bought it in the 80s or 70s or 80s. He bought it in 80s, something. He bought it for 10K. Let me ask you a question. Is, is the price of new cars also going up? No. So right now, a one year old used car is almost as valuable or as valuable as a brand new car.

Starting point is 00:12:09 You're getting me excited right now because this is a good opportunity then to sell my car and then buy a new one. Yes, the value went up of the used. Yeah. Oh my goodness. Isn't that interesting? You just got me excited.

Starting point is 00:12:20 I know, I thought that was, but I've seen cases like my buddies, my buddies, but I had somebody else did the same thing. I was just talking, we. I know, I thought that was, but I've seen cases like my buddies, my buddies, but I had somebody else did the same thing. I was just talking, we were talking off air about this stuff and Guy had bought this, there's a brand new boat, like an Aeronautique for like 90 grand. He bought it like three, four years ago and he just sold it like 120 this last year.

Starting point is 00:12:38 Wow. Yeah. That's crazy. Okay, please dispel this from me or, I don't know, I always hear like, like whims of conspiracy things around like what's been instituted for Carbon emissions and whatnot like is there some kind of governing that Biden's enacting with like new vehicles? Oh, I don't know that's a good that's a good that's a good question. Yeah, I heard that from somebody and I was like oh no

Starting point is 00:13:00 Interesting that's a good I have no idea. Yeah, what they're doing there. Okay, so I didn't know if you guys have heard that Yeah, by the way, I just noticed your shirt. I'm coming out you guys I said openly gay Like I come out party openly great. I like that because what does it mean? It's just you know, it is what whatever you want to me I mean I got gray hair. I'm not dying it. I'm here. Yeah people just in the gray Yeah, also you're not black or white you're somewhere in the middle right there in just in the gray. Also, you're not black or white. You're somewhere in the middle there. I'm right there in the middle. It's sort of like, I'm not on the better. I don't know if I like the openly gay shirt over here

Starting point is 00:13:32 or the less, it's more hand job. Oh, come on, dude. This is great. You know, it's funny. The timing of that would have been better when we had the money printing. By the way, this is now a bit, so this shirt right here is now. Can you wear that when we we talked to the Marxist guy? Yeah. Oh yeah. So this shirt right here is

Starting point is 00:13:49 now available by the way, the mind. So I actually talked to Chokey and I said, let's sell these shirts. This here's why because we're we keep we're given people free stuff. We're promising free stuff all the time. Like look, you really want to make people happy. Nothing makes people more happy than that free hand jobs imagine that although I got to get imagine if it was a government worker giving away the free hand jobs yeah just begrudging yeah yeah yeah yeah Calis hand he wants to begrudging me yeah I don't want a begrudging everybody's hat one of those right lazy lazy hand jobs come on come on come I was just done it myself. That was gonna be the case. I'll just finish. Come on.

Starting point is 00:14:27 That's a little bit easier. Who, either one of you, or either one of you watching the Olympics right now? Yeah. I watch in the clips. I watch a lot of the judo highlights. So there's some Japanese fighters, God there was one guy that's doing this variation

Starting point is 00:14:40 of a Osoto Garry, you guys don't know what that throw is, but it is, I mean, he is tossing people with this. Japan's always got good judoka. So do you like a record ahead of time where you actually watch it? No, so I follow all these pages on Instagram and then I'll just see the clips, but I haven't been watching.

Starting point is 00:14:56 Have you got a little bit here and there? I mean, I saw the girl soccer team lost and then I also saw the men's basketball team lost. What is going on, too? Those are things we dominate. Women's also saw the men's basketball team. What is going on? Those are things we dominate women's soccer dominate and men's basketball. Yeah. Who do they lose against France? Hmm. So I saw someone commented on a little embarrassing. Yeah, less activism. More practice.

Starting point is 00:15:15 Oh, no. That's my. Hey, speaking of that was pretty funny. Speaking of LeBron James, uh, they were with where was speaking of LeBron James there, but I like it though. I like the transition there. I'll show you this in. So speaking of LeBron James, space jam 2 came out, apparently, tanking. So what they're doing, they're changing. I don't know if you guys are.

Starting point is 00:15:34 Did it tank? Tanking. So it's not making any money. So do you hear what they're going to do? They're going to digitally replace them with Michael Jordan and some sort of stuff. Stupid. That's a bad joke. Boo.

Starting point is 00:15:44 Is it really not doing well? No, I've read it hasn't been doing well. Really? That's what I read. Are you sure Doug looked at that? It's on HBO Max too, so this whole is, now, do you think many movies are doing well right now? Because I actually, over the weekend, I went and saw Snake Eyes, and I actually really enjoyed it. What do you mean, was it cheesy good, or was it good good?

Starting point is 00:16:01 No, it was actually good. I thought it was gonna be cheesy good, because I brought my kids and everything. And I'm like, you know, G.I. Joe, I got this like nostalgia to go with it. And like those obviously they recognize like, you know, some franchises they know, which characters are like the coolest ones.

Starting point is 00:16:15 Yeah. Dude, Snake Eyes is way cool. Like he was always the coolest in this storm shadow, you know, was there too. So they did sort of an origin story with them, and I'm not gonna give it away, but they did a really good job of like, you know, thinking it was gonna go a certain way

Starting point is 00:16:31 and then the whole thing got screwed. I loved him, he was the ninja. Yeah, yeah, he was the baddest. He was the best figure to have. Is that honestly, it's like every time there's a way of like, you know, sort of either like there's a montage of like, fighting or like, you know, a way that they sort's a montage of like fighting or like, you know, a way that they sort of trained to become something I tend to love those movies the best.

Starting point is 00:16:49 So did that just get released? And was it simultaneously released on HBO Max? Because I was just on my HBO. I don't think I think you have to. It's just in the theater. Oh, as you say, I was just on my, I thought they'd going forward. They were always going to do that though now, no? On some, some, some movies and franchises, yeah,

Starting point is 00:17:05 but like, there's some still out there that are just trying to push it into the theaters and see what they can do with it. Look, Sal, you were right. It did, so the original Space Jam outperformed this one. Yeah, and I read somewhere else that their sales, I guess, dropped 77%, like the second or third day. That's what that article says, right Doug?

Starting point is 00:17:25 Yeah. 77. Hinking. Wow. Tinking. So the reason why I brought out the Olympics, here's another thing for you to search that anyway. Check out Tokyo Olympics basketball robot.

Starting point is 00:17:36 There's your search. What? Yeah, I think this is cool right here. This is, I mean, obviously you'll see the video in just a second when Doug pulls it up. Are they gonna let robots play basketball? No, we're not that far. We're not that far.

Starting point is 00:17:48 But what you see right here, look at this right here. Look at this. The clip I saw, it was shooting 100%. So it's a robot it better. Well, it's still a formula. Imagine the math though. Biomechanically, that's pretty impressive. That's way impressive. But she's a hell of a good of better. Well, it's still, I don't know. Imagine the math though, while mechanically, that's pretty impressive. That's way impressive.

Starting point is 00:18:07 But she's a hell of a good at math. Bro, I have a calculator that can figure out. It shoots a free throw and then backs up and shoots a three, look at there it is right there. But there's so many other variables. With how he holds a ball, like, yeah, look at, I assume it's a he. That's, yeah, how do you know?

Starting point is 00:18:22 A while. And then it backs up to a three, it's got a robot. It's a he robot. It's what it is. I mean, the reason why, I don't know, he. That's, Oh yeah, I do know. A little, then it backs up to a three, it's got a robot. It's a he robot. It's what it is. I mean, the reason why, I don't know, it moves kind of, the reason why I bring it up is,

Starting point is 00:18:31 this is where this is at right now. Like how far away are we from like, integrating stuff like this where you're watching, like robots playing? Well, little catapult. Okay, I would definitely watch it if the robots could destroy each other. You know what I'm saying?

Starting point is 00:18:45 Well, imagine if they could shoot each other, it wouldn't be basketball. You can't really have people in the stands. Have you guys ever watched the, what do they call it? Is it called robot wars or whatever? They have the robots, they design them a particular way and then they have them battle. Yeah, have you guys ever seen it? Battle bots. I mean my kids watch those.

Starting point is 00:19:00 That is so fun. Have you seen it? Yeah, yeah, battle bots. See, that's awesome. Yeah, no, that's cool. It would be a different sport though Salah wouldn't be basketball I just think I actually think that robots playing basketball control by humans is a very Very realistic future for us. Yeah, so like you have a so video gaming is unbelievably popular

Starting point is 00:19:20 Almost every kid growing up is playing video games today It's becoming video games are so unbelievably sophisticated as far as what you can see graphically and how crazy the games are and how intricate they are. And now we have robots now that can do so. Like this, how far away from NBA 2K being like literally real people, like your own robots that you're playing? Yeah, the poor.

Starting point is 00:19:42 Or it's like that Hugh Jackman movie where he had the robot boxer and it mimics his like he has all the sensors on his body and he does all the moves like so you have like a team doing that. Now that makes sense because now there's an element of human skill involved. Right, right. Yeah, obviously just having a bunch of robots do their thing with no humans involved in it, but humans controlling it make it a very interesting and then maybe you do see variations of what you're saying.

Starting point is 00:20:05 We're like, okay, it's basketball, but you can kill one per one robot a game, you know, or some weird shit or like there's, I like what you said. That's pretty, but boy, pro basketball players are really very different. Yeah, I don't, here's a 15 year old Timmy from, you know, what I don't know. I don't know if it'll limit it doesn't, I don't think it eliminates sports, right? It does, I think it just changes the landscape and I think it opens it up for other opportunities. I agree. Because if you like, thinking about this,

Starting point is 00:20:29 if you love playing video games, NBA 2K, one of my favorite games to play, right? As far as on a video console. If I also had the ability to maybe play it with real robots, like how cool that would be, there's gotta be a lot of people that would wanna do that in terms of... Human and Maksuits.

Starting point is 00:20:44 You can just turn into a whole other branch. That is really cool. Yeah, that's the fascinating. Remember that, remember a while ago I told you about I think it was Google. This, this, I love this story because it's so frightening. Remember I told you how they got those AI machines to communicate with each other and then the AI machines invented their own language and they had to shut them off real quick because they're like what are they talking about? Yeah. Shut it off. Yeah, that is You know what I always thought weird about that is how do you how can you tell someone invented a language? They were they obviously just watched interactions. Yeah, they obviously builds on it. They always at me

Starting point is 00:21:17 I mean how do you how can we assume it if it's an invented language? It's not real anymore How do we know it's even communicating and it's not, you naysay everything. I'm just saying. You're like, you don't be worried. How can we explain it so you accept? You're the term of the punch, you're the champion. You can't be alone here. There's a punch bowl at a certain time.

Starting point is 00:21:33 I got a cool story. So, well, somebody is listening going like, that doesn't make sense to me either. They have ways. They know something. Like it affects the other, the other interaction gets affected, certainly. Speaking of interactions, my son cracks,

Starting point is 00:21:49 my baby's son, cracks me up. So babies are, especially when they nurse, they're obsessed with mom and mom's boobs, right? That's just a thing. It's normal, it's natural. He's totally gonna be a boob guy. Dude, it's so bad. It's so bad.

Starting point is 00:22:03 He'll wake him up. And so we've been told, you know how we did that sleep course. And it's worked really well a boob guy. Dude, it's so bad. It's so bad. He'll wake him up. And so we've been told, you know how we did that sleep course. And it's worked really well, by the way. He's, he sleeps so much better. Even with the move, it's, you can see that there's lots of progress. We had to, we had to regress a bunch.

Starting point is 00:22:15 Good, yeah. But we're still seeing lots of progress. One of the things they recommend is don't nurse him to sleep and don't nurse him right after he wakes up. Otherwise, you train him in condition and do it. So you have to wait a little bit and then you can nurse him to sleep and don't nurse him right after he wakes up. Otherwise, you train him in condition and do it. So you have to wait a little bit and then you can nurse him afterwards. Yeah.

Starting point is 00:22:28 But he, so she'll pick him up, wake him up, right? And he's all cuddly. And he does this thing where he's like, he knows he's not going to nurse, but he tries to be slick about it, right? So he like, he's like, she'll hold him and he'll like bury his head in her chest. And then he'll sneak his hand up and slowly pull his tail. And then I'll be like, I got the move. I'll be like, you're not supposed to be,

Starting point is 00:22:50 he'll look at me and smile. Yeah. Barry is head in there. He does this thing. He just reaches around her back, snaps it open. Yeah. And he's like, wow, this kid is a beast. Yeah, it took me a long time to learn that.

Starting point is 00:23:01 And then here's my favorite part. When she finally gives him milk, right? When she finally pulls it out. He's so excited to know what to do with himself. Oh, I've got, I've video taken. And we haven't changed to this day. Yeah, I can't show anybody, of course, has my wife's food in it, but you, oh my God, dude,

Starting point is 00:23:20 it's the funniest thing. I've ever seen my band and potty training this weekend, right? So I think- Yeah, I just do the naked weekend. No, sorry. I mean, one of the last episodes I told you guys that I believe it was gonna be on Thursday of last week. So the first thing that came up is I told Katrina,

Starting point is 00:23:36 I said, well, why don't you wait till the weekend where I can help you? She was gonna do it Thursday, Friday, Saturday, and I'd only have helper one day. I said, why don't you start it on the weekend, Saturday, Sunday, and then bring it into Monday. And I know she was trying not to do it because she was, Monday's a really busy for her and I

Starting point is 00:23:50 and everybody, yeah, right? So she was like, I wanted to get it done before Monday and I said, well, I think the first day or two is gonna be the hardest of the three days. And I said, better to have me to help you than to try and do it all yourself. So she agrees to do that. Well, what I didn't know leading into this, where I was just

Starting point is 00:24:08 starting to piece this together, was we're right in the middle of a leap regression, whatever you want to call it. You've been saying that. He's been having a problem. Yeah, yeah. So we're, I mean, I talk about how great Max sleeps, I don't know, that well, that's, it's not so great right now. In addition to that, we also have now transformed his crib into a bed. So we've got already two things we're battling, and then her and I on Friday night, like we are talking about the next morning,

Starting point is 00:24:34 we're looking at each other and like, do we want to do this right now? Like we're both exhausted, we're both talking about, we're going through this regression. They put too much on him. Yeah, like three, and so we actually a ban in the whole idea because of that. So the funny, so I'll send Andrew a clip at this because I actually got a clip of it

Starting point is 00:24:53 last night. So last night was my turn to try and keep him in the bed, right? So what he, trying to keep him down because he's now can climb out of the bed because he doesn't have a crib anymore, right? And so Katrina bought these things that are like door locks that you put on the outside of the door. So you, they're like these little plastic things that stick to the door and then because we have those little easy door handles that you just open.

Starting point is 00:25:17 So it basically locks them in. Now I was originally like really nervous like, oh, that man, he's going to freak out. I might be terrifying. Right. out. I might be terrifying. Right, I thought it might be terrifying. So anyways, we attempt to do this and we're watching the Nanak Kam and see him go over there. And I think he knows that he's not supposed to be up because we've already done the go put him back in bed,

Starting point is 00:25:38 go put him back in, we've already done this like 15 times already. And now I'm like, you know what, I'm not gonna go because what I was doing was as soon as he started to get out, I'd go catch him. As soon as he goes, no, no, no, no, bedtime, right? And that's all I'd say, bedtime and then put him back.

Starting point is 00:25:52 I kept doing this. And so finally, I'm like, you know what? Let's just see what happens when he finds out the doors are locked. And so he like walked around for like 45 minutes in the room, going back and forth in the dark mind you, right? I'm trying to find the two doors in his room. He's got a Jack and Jill bathroom in the room, going back and forth in the dark mind you, right? I'm trying to find the two doors. He has two doors in his room.

Starting point is 00:26:07 He's got a Jack and Jill bathroom in it. Two acts to do his room and then he has the other door, both of them are locked. And you see him working his way through the dark and check one door, the work is way back. Back and forth, and then he goes, he gets a book. He's going to read a book and stuff like that. He's literally what he does is he goes to one of the doors and I got a picture. I'll show you this guys. He's literally like on the ground like face down like this He falls asleep face down in front of in front of the door of like 45 minutes later

Starting point is 00:26:37 And so then Katrina and I we let him sleep like that for a little while and then she goes in and goes and picks him up Put some back to bed, but I think we might have figured out we could just let him be, dude. He's not going to, he didn't freak out over the door being locked in. He didn't cry on anything. Nothing. Pitch black and he didn't cry on nothing. So he's so essentially self-soothed. Yeah.

Starting point is 00:26:53 So yeah. So I told Katrina I wish we would have thought to do that earlier. So just to lock him in his room. Yeah. It felt terrible. I did, it does sound terrible. That's why I kind of felt bad. I was like, I don't know if I want to share of this because I said, I don't know

Starting point is 00:27:04 everybody else does. You know, I found this thing at home depot called duct tape. Yeah You know, you know you can you know what you can do also Maybe try this because this is what we got recommended is we use the camera the the microphone through the camera Yeah, so like so for for my son he can't get out of the bed rice too young But he'll get up look around and you can hear him start to fuss a little bit Yeah, and then I'll talk through the microphone and let him know like it's all so I don but he'll get up, look around, and you can hear him start to fuss a little bit. And then I'll talk through the microphone and let him know, so I don't have to get up and go.

Starting point is 00:27:30 Yeah, so it's like one step away from having to check. So the thing we're adding that we will add, and again, we're something that I've learned, right? You just don't want to add too much, right? So all these, so it's like, okay, this is the first thing. It's like you, every kid's different, everybody, every, every parent will talk about this. And so it's like, you do something, you stick to that strategy, you tease it out, you decide is this work is not work. So this is like the newest strategy and move. The next thing we're

Starting point is 00:27:56 adding is the lights, right? So the red, yellow and green lights as far as what he's supposed to be doing. I give it, it's red light, you stay in bed, you can't get up, it's green, whatever. That's what you use. Yeah. So we will do that. I do like that method. My buddies use that so he had a lot of success with it. So we will add that. But again, we don't want to add too much. If you talk to him on the camera, he's super aware of where the camera is and he can climb and he can crawl up like he could tear it off the wall. So yeah, so I don't like to draw too much attention to the camera. It's like it allows us, we can see the entire room in there. But I mean, there's a wire that runs down

Starting point is 00:28:29 and it's behind where it's better. And if I'm talking to him, I'm concerned that he'll, and he's locked in there. That's a good point. Kill Gov there and rip it down. Cause he's done it before. He's got a hold of it and he'll, and we go to trucky cause it's not mounted.

Starting point is 00:28:41 We have to like put it on the window seal. That's like his first like FU. Like when we put him in there, he walks over, boom. Not like that. Yeah, she can't see. That's all speaking of babies. So my brother had, I don't know if I said this on the podcast,

Starting point is 00:28:53 they had their baby. So my son was, excuse me, my brother was waiting to have his kid, right? So, yeah. So I was posted. That's great. A little baby Angelo. Adorable.

Starting point is 00:29:03 Adorable little baby. I'm so excited for him. He's gonna make such a good dad. He's a great uncle. So when he's with my kids, he plays with them. He's so patient. He's just, I'm so excited for them. But anyhow, he's the one I said that I gave

Starting point is 00:29:17 that extra uler to, the chili uler, another one that warms and colds the bed. Smart. And he keeps his bed cold as shit on his side. Well, he's gonna have to, he's had to change it now because it's way too colds the bed. Smart. And he keeps his bed cold as shit on his side. Well, he's gonna have to, he's had to change it now because it's way too cold for the baby, even if it's just on his side, right? Because his wife stays on the side feeding.

Starting point is 00:29:32 So he's like, dude, I gotta keep the bed, how the warm now. I'm like, that's not, that's the least of the shit you're gonna have to change because you have a kid. What's, you have to change everything, dude? What's the smallest size that the Chilean pad is? Because I was telling Katrina, because she fights for the room being warm.

Starting point is 00:29:50 She likes it, she believes that 70, 71 is the perfect temperature for him. Which is most people, by the way. Yeah, most people think that. Yeah, I disagree, right? So I think everyone's wrong. Well, I just think he's got, I think he's got my blood running through him.

Starting point is 00:30:03 And I think he gets hot, because he never wants sheets on. I mean, always kicks off. She puts them in full. He's in full like, you know, jumper type of pajamas that he probably right bed in. So what I want to do to keep him from like running around so much, is like, if you keep the room at like 64, but then we heat his bed up and we make his bed really warm. He's got a gravity blank. He's got all that stuff in his bed is it'll probably promote him climbing back in or stay in there. Well, sometimes you're genius. I see.

Starting point is 00:30:28 That is so smart. You hear that, huh? That is so smart. She was arguing me. I was like, can we just try it? I'm trying it on my night, right? When we wouldn't, because that's the deal.

Starting point is 00:30:37 Yeah, you're not gonna want to get out if the room is closed. The bed is warm. That's right. That is so smart. And when I torch him, he's got to warm the mattress, put a warm blanket on there, and then make the room like ice cold and so he climbs in there all my god

Starting point is 00:30:49 He's getting so big dude your boy. Yeah, he's growing quick tall. Yeah, he is you're gonna have a little giant He's thick too. He's not he's not like me. I was lanky and you know Were you lanky at his age or later even at hit? Well, it's hard obviously that age It's hard to call someone lanky because of how short they all are. Right? There's not a lot of tall babies. Two-year-olds are short. Yes.

Starting point is 00:31:09 Well, I tall, tall two-year-olds. But you could just tell by his bone structure, like his ankles and his wrists, like I was less filled out than he was. And we were probably around the same height. So we'll see what happens in the next couple of years, but he seems to be pretty solid. Speaking of filled out, so we did that episode on like how to get jacked on a budget, right? So many comments, like everybody's super pumped.

Starting point is 00:31:35 But I got DMs from people who are like, I totally forgot about tuna fish, like how inexpensive it is, how what a good source of protein is. Anyhow, speaking of tuna fish, which is always well priced, if you wanna get a really good price, do you know who sells cans of tuna fish for ridiculous, and it's good, it's good quality.

Starting point is 00:31:52 Who? Public goods? Really? Public goods also sell some food products. Tuna fish? They sell canned products, and they'll sell nuts. So you can buy like, I knew they did the nuts, which by the way are amazing.

Starting point is 00:32:04 Yes, but I didn't know they do. Yes, you could buy tuna fish and maybe Doug can find the price. It's ridiculous. Now that's interesting to me. Like, what is the why? Because it's canned. I think they sell things that have a long shelf life that are not super hot super processed like canned foods. So you could buy like sauces and I think you could buy oils if I'm not mistaken. And then I saw they had two officials like this is because I love it's a very easy quick Good source of protein. So I get see there I used to know this this bodybuilder guy that would he would literally just eat out of the can and they had a diet cook And that was like his whole like

Starting point is 00:32:41 I just eat Tune-efficient diet coke. How. What's the price and how many cans? Six cans for 16. Six cans for 16. And you get a very high quality can approach of protein. I think it's like almost 40 grams of protein. Six cans for 16 dollars. I don't know what that would have.

Starting point is 00:33:00 I can't run the last time I bought. Well, it's definitely a good price in comparison to, especially the quality that you're getting. Is it dug, do you know? I don't know. Oh yeah, I don't run the last time I bought. Well, it's definitely a good price in comparison to, especially the quality that you're getting. Is it Doug, do you know? Yeah. I don't know. I don't know either. I don't even know they did.

Starting point is 00:33:10 How did you find that? Were you just on their website buying something else? I was going through and I was making a big list. I like ordering the staples, right? So like soap, soap for the kitchen, or shampoo, or conditioner. You have paste for me, it's been a big one. Yeah, detergent, toothpaste, stuff. What does a paragraph say? It says it's all good, and it, it's been a big one. Yeah, detergent, toothpaste, and stuff.

Starting point is 00:33:25 What does a paragraph say? It says it's all good, and it says it's BPA-free. What's their selling point? Yeah, caught without the use of fish aggregating devices, which is pull and line caught when possible. Yes, yeah. So like tuna fish, they can use these, they use these massive, massive, right?

Starting point is 00:33:46 Massive, I don't know what's called dredging, I don't know what they call it, but they throw out these huge nets. Yeah. And they're not, they don't discriminate between tuna, dolphin. Yeah, that's why they all get caught in there. Yes, and you can definitely catch more tuna that way,

Starting point is 00:33:59 but you end up killing a lot of, you know, stuff in the crosshairs or whatever, you catch a lot of other fish in the crosshairs. This is fish, this is a pull in line caught tuna. So try and find pull in line caught tuna. This quality, what for that price? Yeah, good luck. That's probably what makes it a really good price. I bet you can find tuna cheaper than that, but I bet it's because of how it's caught that price point. Yes. That's interesting. They would even go that route. I wonder what inspired public goods.

Starting point is 00:34:26 They have lots of other stuff. Now you're not going to get fresh foods, typically, like fruits and vegetables and stuff like that. It's not like grocery store, but they will have products like this, which is pretty good. Anyway, dude, I wanted to bring this up because we get so many questions on soreness. Like, I don't get sore.

Starting point is 00:34:44 I get sore. Does this mean I'm having a good workout? So we just finished putting together the garage gym, because you guys know I moved, right? So I finally got it all set up. Yeah. And I did my first garage workout in a long time. And we got back from vacation,

Starting point is 00:35:03 like was it last, with a week before last. And when I'm on vacation, I kind of do this full body 30 minute workout every single day. And typically, there's really no way to work out your calves because you're not going to find calf machines in resort gyms, typically. So I didn't work out my calves for a week, except for hiking and stuff like that. Then when I came here, I did a few exercises, but not much. I have a calf block in my garage gym, and I like to do standing calf raises with a barbell,

Starting point is 00:35:30 or with a dumbbell, and I hadn't done them in a while, right? So Saturday, I wake up early, I'm gonna do my first workout in my garage, and I'm like, you know what I haven't worked in a while? Is my calf, so you know what I'm gonna do? I'm gonna do body weight calf raises, because I don't wanna get too sore. So I did like 50 reps, three sets.

Starting point is 00:35:47 Bro, I am sore to the touch. The hardest thing to predict sometimes is how sore you'll get from a workout, but it's just, I guess it's anything that's differs from your norm. Just body weight calf raises. I find it's only, you only have to be a couple weeks off for me to feel like I almost have to regress

Starting point is 00:36:07 all the way back to like with the beginning of almost every program. It's so wild. Yeah, it's amazing to me how little I have to do if it's been two weeks I missed a body part, let's say like your point. I can get away with the most minimal workout for that to get it to get sore.

Starting point is 00:36:23 Through the most humbling moment, I remember speaking to the whole sore thing was when the Wii first came out and there was Wii boxing on there and we were going ham with it, right? We were having tournaments, everything. And the next day, dude, I was so sore, my shoulders and between my rhombones and everything else, I'm like,

Starting point is 00:36:44 why am I so so sore, my shoulders in between my rhomboids and everything else, I'm like, why am I so incredibly sore? It cannot have been from that stupid video game. Yes, it was. So you guys remember the original NES and the Nintendo Entertainment system, right? The first one, right? You blow on the, you put it in, yep. That's right, I don't know why we had to breathe

Starting point is 00:37:00 a particular way. Did you, did you, did you, did you, did you? Was it you who brought it up? I find it fascinating that everybody knows it. Everybody. Before the internet. Yeah, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did you, did then they had the hand and the power had the different options. The glove was just shit. I got it because I thought it would be cool. It was garbage. I never had that. Do you guys remember the running game with the mat? Yeah, yeah, yeah.

Starting point is 00:37:30 Okay. Now they brought that back for the Wii. Yeah, now did you guys do the same thing that we did? So eventually you figure out that if you just get on the floor and hit use your hands, you can make it. Did you guys all do that? Yeah, yeah, yeah. Everybody did that.

Starting point is 00:37:41 It's the same thing with running. You just like move your wrist. Yeah. I got DMs about the When we brought up dance dance revolution. Yeah, so that's called a bar raping. Oh, you didn't say that on the podcast Oh, I didn't yeah, but I didn't say bar raping. I think you did no, no, I don't say bar raping No, I don't think so. I would remember saying that and it's looked down upon by other dance dance revolution people These are definitely curious. These are definitely video game guys that come up with these names.

Starting point is 00:38:07 Well, I mean, yeah. It was a girl who was the person who did it or who messaged me and she was like, she was like hardcore into it. In fact, I think she was like part of a team or some shit like that. So it went like, it was a big deal. I think it's still pretty popular, but I didn't know that that was like frowned upon. So it's it's almost like when you're shooting.

Starting point is 00:38:25 It's like, what was it in Street Fighter when people would cheap, when they'd hit the same button over and over again? Button pushers? Yeah, or they'd fireball, fireball, fireball, and then uppercut and just keep doing it over again. Yeah, it's like, you put it in a hack and a game and then it's doing it like crazy.

Starting point is 00:38:37 They're skilled at this, okay? So for people who don't know, we typically will have notes up on a screen to kind of remind us to bring up topics and stuff. And I'm very curious, Justin. I see up there that you wrote this that it says me barbecuing without a shirt on. Why would you put notes? I was going to insert that after your little calf session there. Because Courtney got this text message right from Jessica and they were talking back and forth. And you guys just moved into your place.

Starting point is 00:39:04 Yeah. And so they're talking, because she grew up in the area and everything. But yeah, just because you're just like, just enjoying the views and she's doing like a scan, you know, around the backyard. Guess who's barbecuing shirtless. I was like, give me that.

Starting point is 00:39:19 Ooh. No, I'm gonna listen to Donnis. No, that's so, no. Yeah, that's great. It was hot. Yeah, yeah. So your wife appreciates it though, which is doneness. No, that's so great. It was hot, dude. Yeah, yeah. So your wife appreciates it, though, which is good. I hope that's working in your money.

Starting point is 00:39:31 I'm pretty doing something. You know, barbecue and shirtless, the round of people. No, you know what? I hate farmer-tans. I hate shirt. I hate shirt. I hate shirtless. I hate shirtless.

Starting point is 00:39:41 I hate shirtless. The dumbest thing they were ever made. Yeah, therefore I hate wearing shirtless. Well, why shot it up on the TV and me and Courtney were getting some popcorn? They were just wearing, yeah. We were drooling a little bit. It's a nice bonding movement.

Starting point is 00:39:51 Yeah, a moment between the two. For sure. No, it was hot. It's hot this weekend. And if you're outside, I don't know about you guys, but if I'm outside doing work or something or barbecuing, then I come in and I start to get this stupid farmer tan that doesn't look good in the beater.

Starting point is 00:40:04 So I gotta, got a tan it. You know what I mean? Yeah, well all the kids do and I'm like out at the football practice or like just the first to throw a shot on. Oh dude, you got to give me an update on that work. Yeah, what you do? We get a latest update on that. So we did have our first seven on seven scrimmage, which we kind of set up with our local rivals,

Starting point is 00:40:23 which they've turned into our rivals over the last few years because there wasn't a school there in Scott's Valley, but now there is. And one of the coaches that used to actually be a coach for our team when I was there, actually moved there and here's a head coach for a while. And so there was a little bit of like over the years was bad blood. Like there was just some animosity and just like certain shenanigans like one team would do, the other team would do and then just cause all this like

Starting point is 00:40:50 crazy friction and to a point where I think like our coach I think basically was like this is two talks and we're not going to have any more scheduled games with with them. And so we're trying to like, you know, mend that whole thing and create like a more of a friendly rivalry again. So anyways, this was a first step because it's a whole new group of coaches coming in to take over our program, right? And so this was like, a little, I was a little nervous about this because it's like, you know, apparently there's been bad blood, like who knows, like these kids, I don't know what, like how much experience they have on 7 on 7, but they're just,

Starting point is 00:41:28 you know, they might demoralize us because we're just like a brand new, we have a lot of green horn, there's like not a lot of turnout. So what happened? We did great, like these kids played with instinct, like we tried to put the most simple game plan together for them to just be able to kind of run free

Starting point is 00:41:44 and see you, you know, who was athletic, who just be able to kind of run free and see you, you know, who was athletic, who, you know, kind of started predict where to be and kind of catch patterns and all that. And so I was really proud of these kids, like, especially the JV kids, because we literally haven't even run like one defensive formation with them yet. And I was just like, you know, day of, they're like, we need a look from the JV. I'm like, we've never done it before. So I'm just like putting all these kids, you know, to three, four really quick and, you know, trying to, you have to be, have this responsibility, you gotta go out to the flat and so they just, you responded. And so you said, did

Starting point is 00:42:20 well, is that mean you won? Well, I mean, if you wanna put the numbers out there, I would say yes, but nobody was keeping track of the numbers out there. Absolutely, we were keeping track. So, yeah, we definitely had like six touchdowns they had like about four and we had six interceptions. Wow, dude. Hell yeah, dude.

Starting point is 00:42:39 Hell yeah, dude. Wow. I was pumped on that. You know, when you told me you were doing this, I was so excited for the kids because I know, obviously how good of a leader and a trainer you are, but this is phenomenal hearing this. They must be so, these kids must be so pumped right now.

Starting point is 00:42:55 Yeah, well, you know what it is, it's a culture change. And it's just like, it's just what, it's things you didn't think about because I went in the program and we just experienced it. But to now understand why we thought the way we did was what we're trying to inject in these kids because they just don't have that. They haven't had that in a long time too.

Starting point is 00:43:15 This unifying front, you're responsible for bringing your best every time and to also include everybody else and lift them up in the process not just yourself. What is the when you run like seven on like that? Is it what do you run like as far as an offense? What's it look like? It's like you have four down-limin a wide route to I was you know, no lineman no lineman. Okay, so what does it look like? What do you what are you just run different sets you run trips you run cross you run so is that what it is

Starting point is 00:43:42 It's literally you run with all the running back, wide receivers, quarterback, but no lineman. Yeah, okay. Yeah, so you're just, and so, but they could, this coverage sacks and things. So we had a few of those, which was great, which means like we just took too long.

Starting point is 00:43:56 Really good job. Yeah. If they would have thrown it, they would have got picked. So, you know, there was just stuff like that. It was really encouraging. I think the kids just felt like, yeah, okay, we, we are onto something here, you know, there was just stuff like that. It was really encouraging. I think the kids just felt like, yeah, okay, we are onto something here.

Starting point is 00:44:07 You know, the coach isn't crazy. That's, you know, not to get sentimental, but the other day we were walking to lunch and Adam had said something that was really profound to me. He said that for him that because, you know, obviously a lot of people, his situation, his father committed suicide, then he had a stepdad at the best relationship

Starting point is 00:44:25 when he was a kid. He said some of his best male role models were his coaches. Yeah. And it made me, I thought a lot about what you said. You know, I think the statistic is generally speaking almost half of boys grow up without a like a really present father.

Starting point is 00:44:42 So sports or so, I didn't even think of that. Like I never dawned on me. I wasn't in that situation as a kid. So I can only imagine boys in particular, because you really need a male role model. To be in a sport, especially a team sport, we have to depend on other people, especially football, which is violent,

Starting point is 00:44:58 and if they don't cover, you could get hurt, right? And then you have your coach. And this is why when I hear, because I didn't play team sports, right? Did judo, jujitsu, stuff like that, but it wasn't, it's not like a team sport. And I hear people, like you guys talk about the profound effect that your coach has had on you and what the sport had.

Starting point is 00:45:15 And when you said that, it made so much sense. So, really, really cool. I mean, I don't know where, where I'd be today if I didn't have sports as a kid. Now obviously when you're in it as a kid, you don't think of that, you're thinking of, I just wanna play and you wanna win and like I'm competitive, but you're not thinking of the looking back now

Starting point is 00:45:32 as an adult when I unpack my youth and the things that I learn as far as working with others and persevering through hard times and getting back up and all the practice like consistency like all these things these lessons that have made me successful in other aspects of my life like business those things are for sure they came from all the sports that I played as a young kid not who knows what it be like I mean there's statistics on kids that go through sports as far as their

Starting point is 00:46:05 likelihood of finishing school, drugs, all this stuff like that. I forget what, but they're crazy. I mean, it's, it lean so heavily on me. It's essential for me, I mean, to be busy, you know, to have like an outlet and to also the physicality of it too, just to have a healthy outlet to express, you know, some of the physical, like violent kind of tendencies I was going through, going through, at least crazy hormones and just, you know, what my body was going through.

Starting point is 00:46:31 It's like, I needed that to be in that environment. Otherwise, you know, I could have found myself in a toxic environment where that would have been a problem. If you have like a, do you have something stand out? Like, I can think of things that like, like stand out to me that I learn from sports. Are there things that come to mind for you that like sports 100% played a role in that?

Starting point is 00:46:50 And that's so many things, dude. Yeah, it really is like figuring out like how you can like find your role and find how to benefit everyone else in a team environment and dynamic and also to become a leader, to take that upon, like a lot of times, like you just get called upon randomly,

Starting point is 00:47:12 and you have to step up, or, you know, and that's really hard a lot of times because, you know, for somebody like me too, like where I'm a little bit more reserved, or, you know, I may have been a little bit more introverted, initially, it challenged me a lot to step forward and to take that role on it and bring people along with me. So I don't know, there's just so many examples of that and to really just face challenges

Starting point is 00:47:34 constantly and how to navigate through that, you could take all those lessons and apply them to everything I do in life. Totally. What was yours? You know, there's a quote, I don't know who said this quote first, I'm sure Justin, I'm sure you both are familiar with it. It's a hard work beats talent when talent doesn't work hard.

Starting point is 00:47:53 And I was never like a, I was not naturally gifted. Swimming was about the only thing I was naturally gifted at and I didn't play that, right? So I didn't do that. So I was never the best guy, or even probably the top five guys that was playing the sport, but I definitely had work ethic. And because I wasn't one of the better athletes, I wanted to be one. And I just, I knew that I had to get up at five o'clock in the morning

Starting point is 00:48:18 and run. I knew that I had to go on the weekends and sacrifice maybe valuable lesson. Oh, yeah. And that and seeing how I started to excel in those sports and did beat out some of these more talented players, I recognized that at an early age. So it's the same way. We all have a very similar attitude. I remember when we, one of the things that I loved about going into business with you guys almost seven years ago, was we all knew that we would suck at this skill. We all just knew that we had no media background whatsoever.

Starting point is 00:48:50 None of us were talking on a radio show or new, even what podcasting really was back then. But we all had a very similar attitude as just like, that's okay, I can get into this and know that I suck because I know what it takes to get good at anything and we all had confidence in the ability to work hard at it. And that comes from the, from that same thing and sports for me was picking up something

Starting point is 00:49:15 that I was passionate, excited, ready to do right away finding out. You're not gifted at this. There's lots of people better than you, but then knowing like, hey, when they're sleeping, when they're being lazy, when they're doing this, I can put the work in to catch up. You can put the work in. Also, you can find the people around you that have certain strengths and you can feed those strengths.

Starting point is 00:49:34 That's what helps you win. The winning mentality, the winning dynamic is something that you really learn in sports because it's very clear and objective. Yeah, and it's also a lesson and acceptance because simultaneously, knowing that you really learn in sports because it's very clear and objective. Yeah, and it's also a lesson in acceptance because simultaneously knowing that you can out work people or that you have that skill that you can work hard or develop that skill, you also have to learn to accept that there are people better than you. That's right. Accept that you're not the tallest or the fastest or the best looking or whatever.

Starting point is 00:50:02 That is a very powerful lesson. And to give a little insight into people watching this show right now, the reason why we do five episodes a week of the podcast is because we knew we sucked. That's literally the motivation. People think it was a business decision that we would, because we're gonna do, no, the main motivation was,

Starting point is 00:50:22 if we do one episode a week, boy, it's gonna take us years before we do a thousand episodes, if we do one episode a week, boy, it's gonna take us years before we do a thousand episodes, what if we did five a week? And that's, I mean, I learned that lesson through resistance training. I knew if I sucked it in, I'll just practice it all the time until I get good at it.

Starting point is 00:50:35 That was the main motivation. And what the funny thing is, that also turned it, not only was it one of the best business decisions, because it got us better faster, but it also became a great business decision because we put out more content. Oh, we still talk about that.

Starting point is 00:50:47 I mean, I brought that up just a couple of days ago. I said you guys, because I was doing the math on the hours that we've technically put into this. And we are just now approaching halfway to what would be considered mastery. Which 10,000, right? Yeah, we're not even at the 10,000.

Starting point is 00:51:03 We're not even halfway to the 10,000 mark. And so for me, that's extremely exciting to think that we've had the traction, we've got to where we're at currently with the show and the business, and to know that I still got along with. It reminds me of being a personal trainer, sports, everything else that I've done. It's like, I know Dan, well, I wasn't a great trainer of those first for use, but I also didn't have 10,000 hours of training clients. Now when I reached that point, it was a whole different coach and trainer.

Starting point is 00:51:29 Same thing goes for any sport that I've ever done. When you first picked the ball up and started doing it, those first few hundred or even few thousand hours, you know, you're still nowhere near what they would consider mastery. We're not even close to that with podcasting, so there's so much more to go. Hey, real quick, I hope you're enjoying the podcast. Head over to one of our new partners, right? So buyoptimizers.com, head over there and check out some of the products.

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Starting point is 00:52:15 and of course that helps you burn body fat. But they have many, many other products. My favorites are the mess enzymes, they're HCl and they're probiotic supplement. They've done wonders for my gut health. Again, go check them out byoptimizers.com. Just don't forget to use the code MindPump10. So that's MindPump10 without a space for a discount.

Starting point is 00:52:36 All right, enjoy the rest of the show. Our first caller is Abby from Florida. Abby, how's it going? How can we help you? Hi, so just to give you some background, I'm a 55 female currently around 98 pounds and the last time I checked I was about 8% body fat. I have a workout program from a trainer three times a week and my split for these four weeks at the moment is one upper, one lower, and one full body day.

Starting point is 00:53:02 And right now I usually get about 20,000 to 30,000 steps each day. And on the other four days, I don't work out with my trainer, I'll run or walk on average anywhere from 10 to 13 miles and sometimes throw in another full body day on my own on the weekend. Steady state cardio helps me with my anxiety, but I tend to push myself too hard.

Starting point is 00:53:20 And some days, I end up running a half marathon just because I want to see if I can't. I'm meeting around 1900 calories a day with 120 grams of protein and the rest usually breaks down to about 50 fat and around 250 carbs and I take one or two on charge meals a week. I'm a recent college graduate and I'm applying to medical school for fall of 2022 so for the gap year I'm starting a part-time job next week as an anytime fitness membership experience manager and on top of that I also volunteer at the hospital. I know all this exercise isn't sustainable especially when I'm going to be start working over 30 hours a week starting next week but I don't

Starting point is 00:53:57 really know where to go from here. I recently just finished playing division to college soccer and I'm not sure how to train for lifestyle instead of performance and I'm scared of suddenly getting a lot of fat from drastically reducing my cardio all at once. I was advised by the trainers at school that my body fat is at an unhealthy level, and my cycle's often irregular. I just want to look and feel good and be strong

Starting point is 00:54:18 and not ruin my metabolism, but I don't really know how to achieve that. So my question to you is, how do I transition away from so much cardio and implement a more sustainable workout but I don't really know how to achieve that. So my question to you is how do I transition away from so much cardio and implement a more sustainable workout plan? So how should I adjust my macros to reflect less activity? Yeah, no, first off, great personality. Yeah, I also like long walks at the beach.

Starting point is 00:54:36 Yeah. I do. I just want to add that too. Thank you so much for calling and asking us a question like this. Can I ask you some personal questions if you don't mind? Yeah, sure. Okay. Do you have you ever dealt with any eating issues or thoraxia or anything or

Starting point is 00:54:54 anything else? Or would you say that you might have a tendency towards that? No, definitely. I grew up eating really healthy because my mom's a personal trainer too. So I think when I came to college, I was so scared of gaining that freshman 15, that I was like, I'm only gonna eat super healthy. And I know probably the first two years of college,

Starting point is 00:55:15 I was really restrictive and I think I've gotten a little bit better about that. But yeah, definitely tendency towards orthorexia. Okay, yeah, so you're also a medical school student and in my experience, people who tend to be high achievers, tend to self-medicate when they're stressed out with more work and more accomplishment. So some people turn to drugs, other people turn to alcohol,

Starting point is 00:55:44 overachievers tend to turn to challenges, physical challenges, or more studying, or more volunteering. Would you consider yourself somebody that would fit in the type a personality type category? Yeah, 100%. So I'm going to give you some advice, what I think you should do, and then I'll answer your question.

Starting point is 00:56:06 So this is totally, you could take my advice. It's totally up to you. Again, I do want to thank you for calling in because, you know, putting yourself out there is a real tough thing to do. So your body fat is too low. It's too low for a female. You're, you're, you're, you're, you're, you haven't already caused yourself hormonal issues. You already is. She's already had, you're, you're having already caused yourself hormonal issues.

Starting point is 00:56:25 You already have irregular months already with their period. Yeah, so then you're causing yourself some issues now. A lot of these can be long lasting. You can also cause yourself bone mineral issues. You can cause metabolism issues, other health issues. But I don't think you should focus on those things or running away from those things because if anything, those are going to drive you in the same direction that you're currently going.

Starting point is 00:56:51 So what I'm going to recommend is this. I'm going to recommend that you don't observe body fat, don't observe weight. I would definitely take away any type of intense exercise. Strength training is perfectly fine. Three days a week, perfectly fine. Getting getting stronger, it's actually great, focus on getting stronger. And I would recommend that you focus on how you feel and also being with your feelings. Sometimes people have anxiety or stress and rather than sitting with those feelings, they tend to

Starting point is 00:57:26 distract themselves with lots of activity and lots of different things. You're doing a lot. You're doing more than than three people should be able to do just for yourself and you're probably going to crash and burn if you haven't already. So I would scale everything way back. Three days a week of resistance strength. Don't weigh yourself because here's what's going to happen. You're going to gain muscle, you're going to gain body fat, you should gain body fat. As a female, your body fat should at least be twice as high as it is now. So you said 8%, you should be at least 16, 16 is really lean. You should be at least 16%. And so your weight's going to go up and

Starting point is 00:58:02 it's going to freak you out when you weigh yourself and you see that. So avoid the scale, avoid those things and then if you really want to take it a step further, I really recommend that you work with a therapist who's worked with situations like this once a week or even twice a month and just give them feedback. Hey, here's what I'm doing. Here's my nutrition. What do you think? And dig a little deeper and I promise you it'll get harder before it gets better, but when it gets better, you'll find this balance with exercise and nutrition and you'll develop a new relationship with it. Because right now the relationship you have with it, although it's taking you away from certain things,

Starting point is 00:58:35 it's a stressful one. And that is definitely not sustainable. I think you've identified the not sustainable part. So that's my advice. Now to answer what you said, I would slowly just scale things. If you don't want to go that far, just eliminate the running.

Starting point is 00:58:51 Just start with that. Just cut the running out and keep everything else and increase your calories by at least 600 calories a day. That's where I would start if you just want to start slowly. Are you going to leave anything for Justin and I? No, he won't. Sorry, I'm going crazy. I'm going to eat the whole burrito here.

Starting point is 00:59:05 Yeah. I hope your one-on-one session with Sal went well. Yeah. So if you were my client, the first thing that I would actually say to you is I'd ask you what you're running from. If I have a client that's training this much, working that much, got this much on their plate,

Starting point is 00:59:21 and this crazy of lean shape already, and it's still pushing, I would want to dig in, I'd want to find out what it is that you're distracting yourself from that it causes you to do this much exercise. You're already, and obviously, beyond physical, as far as, as far as, as, as far as, eight, or body fat percentage wise, and incredible shape. That's also the, the good side of this, The good side is you're in an easier place to help somebody physically. Mentally getting through all those hurdles and getting to the bottom of what

Starting point is 00:59:52 Sal was alluding to, that's probably going to be the biggest challenge of all this. I mean, simply allowing yourself to have a few hundred more calories and cutting out all the running and extra activity should be easy. It's less work, less effort, you need to put forth, but my concern as a coach or if you were my client would be mentally being able to get through that. Something has got us here, right? Yeah, I think that's really, most of the challenge here is the mental side to this, is to be able to shift that over into performing as well as you're performing and everything else with recovery and focusing more on what's going to actually restore your body to keep you going.

Starting point is 01:00:33 So, to be able to look at how you can increase that within your schedule by eliminating some of these things that you're overdoing quite a bit will actually help to improve all other avenues of what you have yourself involved in. As something more specific as far as training too is if you're not, I don't know what the split looks like that you're running, but I would definitely run a, you know, maps phase one, maps and a ball like type of a program. I mean, and or something like maps power lift, something where you're focused on getting strong, you're focused on the weights that you're moving, you're not thinking about the scale,

Starting point is 01:01:10 you're not getting hung up on your body image, you're not paying attention to that stuff. It's really just about getting in there, training three days a week, trying to get stronger inside the gym. That's what I would do as far as my lifting protocol. You know what, Abby? I'll give you something else too, because one of the hardest things to do when you're using something as a distraction or you're meditating with something in your case that may be exercise is to just take it away, because now it's gone. So now what do I do, right? Sometimes it's easier to replace it with something that is better for you before you eliminate everything completely.

Starting point is 01:01:46 May I recommend Yin yoga or meditation? So on those days that you normally take an hour to run or to do lots of activity. Now you're not going to do power yoga, you're not going to do hot yoga. No pieo. You're going to do the slow in yoga. It's very slow. You're holding positions, you're focusing on your breath, or meditation, sign up for a meditation class. Don't do it on your own. It's going to be really hard to do on your own. Meditation is not easy, but sign up and take a course

Starting point is 01:02:23 or do a class. Those would be the two things I would say that can replace what you're currently doing. That might be an easier step than just cutting things out. Just out of curiosity too. How are you getting 20 to 30,000 steps on a non-running day? Where's that coming from? I walk a lot because I live in Florida

Starting point is 01:02:41 and it's nice out every day. Yeah, okay. Okay, do you have maps on a ball? Super productive. Yeah, do you have maps on a ball, by the way? No, I don't. All right, we're gonna send that to you. And then I'm also gonna do,

Starting point is 01:02:52 I'm gonna send you the Intuitive Nutrition Guide because in the Intuitive Nutrition Guide, there's a lot of talk about developing a better relationship with food and I think that might benefit you. Now, I want you to be, you know, I want, I want to be very clear, this is not gonna be easy. It's not gonna be easy because you're, the direction that you wanna move,

Starting point is 01:03:14 although logically and cognitively, I think you know that's the direction you need to go, but making that change is gonna be very challenging. You're gonna have to take a bit of a leap of faith in order to do it. And you're gonna have to be okay with gaining weight. Although you know logically, 8% is too lean, and your body weight is too low,

Starting point is 01:03:33 that still doesn't mean that you're gonna be okay with gaining weight. So that's why I said, get rid of the scale, and avoid even paying attention to it for a little while because it'll get on strength. Yeah, because it's gonna be really hard to see the scale go up even five pounds. You're gonna wanna reverse strength. Yeah, because it's gonna be really hard to see the scale go up even five pounds, you're gonna want to reverse that.

Starting point is 01:03:47 Okay, thank you all so much. Nope, no problem, Abby, thanks for calling in. Thank you, Abby. Thank you. Ooh, that's a tough one. That is really hard, especially at that age at a college, her mom was a trainer, she's surrounded by it, and it's, that's, how many times have we seen

Starting point is 01:04:03 that kind of relationship? Oh, I've seen that a lot, and that's why my first thing back if she was my client would just be to be very direct and what is it? What else is going on that we are trying to avoid thinking about that that you need to do 30,000 steps on what you would consider an off day and then on days when you're running you're doing 10 to 13 miles and then on days when you're running, you're doing 10 to 13 miles, and then on the other marathon, when you feel like it, or half marathon. And then on top of that,

Starting point is 01:04:28 getting ready for med school and working, I mean, that's just obviously trying to stay distracted. I have no idea what from, but that's the real thing, it's so funny, we're talking about what she wants to know about, macros and food and what my exercise program, but the truth is it has nothing to do with that. There's something else going on

Starting point is 01:04:45 that that's what you have to get to the bottom of. You get to the bottom of that and those other things fall into place. If you get hung up on, and even our advice, macros, focus on strength, cut back, like still that's the wrong focus. I mean, maybe it's better direction than the current direction she's going,

Starting point is 01:05:02 but the real answer lies in figuring out what is it that you're trying to avoid thinking about? She's killing it on a lot of different levels, but it's just too much. Like the sustainability and longevity for all these different activities and pursuits, it's just, you know, it's going to hit to a heading point, which it already is. So, yeah. It damages your organs. You start to see osteopenia in young women, especially in 98 pounds at 5, 5,

Starting point is 01:05:27 8% body fat, you'll start to see that. Obviously hormones are gonna be throught. But here's the light of that, the good side of that is, she obviously has the ability to focus and be ambitious. And so if she can figure this out, discipline will be the problem. Oh yeah, if she can figure this out. Yeah discipline will be the problem Oh, yeah, if she could figure this out. She's got a lot of success ahead of her if she doesn't It's gonna be very very interesting. She's got a train. She's a trainer for a mom or mom to trainer

Starting point is 01:05:54 I wonder how long we should ask how long it was kind of I wonder and this is totally speculating could be totally wrong right here, right? But you know, I could see a Kid like I could see my kid being this way. If maybe my son was born when I was in my early 20s and I was infatuated with, you know, building a body and it was all about body fat percentage. Totally. And I was constantly looking at image of myself. And like I always had this, you know, imagine being a young kid who you see, you look up to mom and dad so much, and this is what you see is what they focus on as,

Starting point is 01:06:28 like the... I used to train a psychologist who said that, because we talked about this about children developing eating issues and body image issues. And she said, now there's the obvious causes where the parents says something to the kid, don't eat that, you'll get fat,

Starting point is 01:06:42 or, but she said, what's more common is not that. It's not that the parents says something to the kid, it's eat that, you'll get fat. Or, but she said, what's more common is not that. It's not that the parents says something to the kid, it's how the parent talks about themselves. Yeah. Like, oh, I can't eat that honey, I'm gonna get fat. Or, oh, I don't look good in this bikini, and then the daughter or the son, hears mom or dad.

Starting point is 01:06:56 Yeah, say that about themselves, and then they internalize it. Our next caller is Cody from Indiana. Cody, what's happening? Hey, not much guys, thanks for having me on. So my question is I'm recovering from ACL surgery. I had it six months ago today. And I'm in week seven of a five by five program I've been running. But I want to know if it's safe to start a cut while I'm trying to rehab my knee. Oh, I see. That's a good question. So you want to know if cutting your calories while

Starting point is 01:07:28 your knee is healing is going to slow down recovery of the knee. I'd be more worried about the five or five. Yeah. Maybe I don't think so, but maybe. Typically, if I have a client's recovering from a surgery, I keep them at least at maintenance. I don't put them necessarily at a surplus, but I do keep them at a maintenance because theoretically, the cut in calories could slow down recovery. Now, if you eat too many calories,

Starting point is 01:07:56 that could also slow down recovery because of the increased inflammation. Is there a problem with waiting till the knee gets healed? Or why start the cut now? The reason I'm wanting to start to cut now is For one, I'm Typically performance wise. I do my best around between 190 and 200 pounds currently sitting at 2 15 and

Starting point is 01:08:21 With my job I have to be able to Kind of go to a dead sprint at a moment's notice. So the extra weight kind of has me worrying about that a little bit. It's kind of a, I feel like if I keep gaining weight, the recovery will be harder to get back to be able to sprint when I need to. As opposed to if I lost a little bit, I feel like I feel a little bit more comfortable with that. Are you doing any cardio right now? I am doing a little bit mostly through my therapy. They want me to kind of keep it on my therapy days. I go twice a week. I do a treadmill for about 10 minutes,

Starting point is 01:09:05 stair master for five, and then I do bike for five. But on my non therapy days is what I'm doing my lifting. Are you tracking your steps and everything else with some kind of, like, yes, I average about 10,000 steps a day. Yeah, okay. Look, you can't sprint from a dead stop right now anyway, because your ACL

Starting point is 01:09:25 is healing. Now, I would definitely not want you to gain weight, but I don't know if an aggressive cut would be a good idea until the ACL is healed. So I would either try to maintain or watch your weight slowly go down, but I wouldn't aim. It's probably not a good idea to try to lose 15 pounds while you're also healing from surgery. I mean, are they telling you, they don't want you to, like if I asked you to, do incline walking. So I put you on a 10 incline and power walk, 3.5 speed, you know, three times a week

Starting point is 01:10:02 for a half hour to 45 minutes. Are you, is your PT telling you they don't want you doing that? They don't want me doing that quite yet, just because the rehab, I mean, I'm only six months out, typically before, where I was 10 years ago, I was about, you know, right at this point, I was about 100% right now, I was staying probably closer to 85, maybe 90.

Starting point is 01:10:26 But, you know, there's no reason why I couldn't do that and I absolutely would do that. I just don't want to My my make turn is I just don't want to keep carrying this extra weight if yeah I mean the reason why I was asking is because I and and the reason why you're getting a lot of questions from all of us Because there's not so much a wrong or a right answer here And this is one of those ones that I think all of us as coaches would want to kind of play Day by day on how you're feeling and the feedback that I'm getting from you but why I would rather you do I would rather you create a caloric deficit through walking on the treadmill or doing a nice incline walk somewhere, just getting the steps up just and asked about that earlier too,

Starting point is 01:11:10 probably the same reason is I'd rather you stay fed and give the body the nutrients it needs. And if I create any sort of a caloric deficit, I'd rather do it through movement in your case, especially if the movement is going to promote recovery with your ACL and also potentially perform overall activity. Overall, general activity, I would like to focus on increasing versus bringing that intensity into your 5x5 training, for instance. I would much prefer you to get more restorative type of movement in blood flow

Starting point is 01:11:45 would be more of my focus. Yeah, and I want to address that too because that was my first comment about my one concern would be running a 5x5 right now. If you are at a place still with the ACL or PT doesn't want you even doing any extra cardiovascular activity, then I'd be concerned with heavy lifting, which basically is five by five, I would be doing more stability and high rep training. So you get more like high perchrafies. Yeah, so high perchrafie and stability and just high rep type of movements,

Starting point is 01:12:16 because at one, there's less risk too, in this case, it would be beneficial for the caloric deficit also. That's kind of where I would push you right now. Yeah, now here's, I'm gonna give you something specific, okay? I want you to do traditional resistance training for the knee, that's okay, for the leg, that's okay. Studies show, now in the past, if you broke an arm

Starting point is 01:12:35 or you heard a shoulder, we would say, don't work out the other arm because it'll get too far ahead of the other one. But now we know that with studies, that if you train the leg that is okay, you actually reduce the muscle loss On the side that's injured. So go ahead and strength train with your good side And then I want you to do BFR on the leg that is injured. So I don't know if you're familiar with blood flow restricted training Yep, absolutely, but I do that on the the side that is healing because you can use 10, 15% of the weight

Starting point is 01:13:06 that you normally would, which you're probably working with now and actually induce a similar, not the same, but similar effect to traditional resistance training. So you might actually be able to build a little bit of strength and muscle on the side that is healing. And then the last thing I'd say is, when you're done with your PT, when you get cleared, use a program like Maps Prime Pro to work on hip, ankle, and foot mobility. So you prevent this from happening again in the future. If you don't have the BFR guide and Maps Prime Pro,

Starting point is 01:13:37 we'll send that right over to you. Yeah, I don't have Maps Prime Pro, and I actually don't have the BFR guide either. Okay. That was going to be my next question, and thank you guys for already answering that of, where should I go from the 5x5? Yeah, we'll send those over to you. Do those, especially the Clujin training. It's remarkable what it can do. It's the very least that preventing muscle loss. That's where it came out of therapy.

Starting point is 01:14:03 That's the most valuable place that you could use it. All right. All right, thank you very much. No problem. Thanks, Cody. All right, thank you. You know, I've only used the collusion training for like aesthetic purposes to add a little exercise

Starting point is 01:14:16 to areas that don't respond, but I, and I've never trained a client. I don't think I have with collusion training who's in an injury, but I sorta got if I had one now. I think it would be so fun. Oh, so effective. Yes, it would be so fun to implement that, just to see what it does, you know?

Starting point is 01:14:29 Yeah, especially when you're limited with range of motion, it's a great way to still add that kind of hypertrophy training and build strength. I found it interesting. The PT doesn't want him doing any of the, any other cardio activity, but then would be okay with like a five by five type of training. That sounds weird.

Starting point is 01:14:46 Did they improve that or did he just... I don't know. I probably should've... I think it's probably just upper body. Mm. Oh. Probably not training lower body. Oh, do you think that's what it is? Six months later, even?

Starting point is 01:14:54 Yeah. I mean, it sounds like he says he's 85% or whatever. I mean, it sounds like it. I can't imagine a PT clearing five by five compound lifts when they're still rehabbing him. Yeah, and six months is actually, I mean, he should be doing pretty good by now. But to me, instead of cutting calories,

Starting point is 01:15:15 I definitely would create a deficit through more movement. And more, yeah, and I would do things like BFR, stability type training. I mean, probably the stuff that he's doing in rehab, I would be doing that more throughout the day and stuff like that to get better at it. And then when the time comes for him to get back into more traditional strength training, I would either run one of the main programs we have in reverse order or do a performance maybe, mouse performance type of training. Well, even then, too, like more unilateral work because

Starting point is 01:15:46 like stability is going to be the biggest yet. Yeah, issues. So yeah, five by five, you know, it's to me, it just doesn't make any sense for us. No, no, not for this person. Our next color is Harrison from Delaware. Hey, what's up, Harrison? How can we help you? Hey guys, so my question is focused around athletic performance. I'm a rugby player and a lot of the programs that I followed in the past are either focused around performance or aesthetics and there's never really a combination of both.

Starting point is 01:16:19 And obviously, I want to look good. So I was just wondering if there was a way to train for both at the same time or what you guys Recommended. Yeah, that's a very athlete bundle. Yeah, totally very common question. So I'm gonna ask I have a face like Sal, there's nothing you can do. Nothing. You can't no no exercise or diet Like Adam can fix ugly so so I gonna I see in your notes here that you're 19 you're 62 and 235 is that is that correct? Yes, all right, so you're you're 6'2 and 2'35, is that correct? Yes. All right, so you're a big boy. If you don't mind me asking, do you know what your body fat percentage is, or maybe it, because I can see you on camera, can I see your abs?

Starting point is 01:16:52 I want to give you a good idea of what your body fat is. Maybe it's a solid nude picture. No, no nude pictures, just let me see your abs. Okay, so you're an athletic body fat, so your body fat percentage is shredded, but you're not super overweight, you're a moose by the way, it's a genetics. You're like a trail to happiness. Yeah, you're a big boy. All right, so here's a deal, okay?

Starting point is 01:17:14 You're 635, excuse me, 235, 62, you're a big dude, okay? Your body fat percentage is not high, it means you got a lot of muscle. If you just got a little leaner, I think you get the best of both worlds. In fact, a little leaner, you don't have to get shredded, honestly. I think if you drop like 4%, you'd see your abs,

Starting point is 01:17:35 and you'd be very happy with your aesthetics. This is more of a diet thing than it is, an exercise thing. I would say, because rugby is such a physical, strength-focused sport, that if you just train for performance and rugby, you'll have the muscle, you'll have the shape, all you gotta do is get a little leaner.

Starting point is 01:17:52 I mean, literally, I think 4% body fat loss will be totally fine. And honestly, all you need to do to get there is drop your calories by about 500 calories, probably a day, and monitor your performance, make sure it's not such a big cut that your performance declines, and then watch yourself slowly get leaner.

Starting point is 01:18:09 And as you get leaner, the aesthetics are gonna show up. Well, if you're needing like me and you've stuck with performance style training forever, and then all of a sudden, you get yourself into like a hypertrophy phase, where your focus is more on higher reps, and you know, your isolating movements.

Starting point is 01:18:26 It's gonna add a whole new stimulus to your body that you're gonna respond to. So that's something to consider. It's really just implementing that plan for a few months, even to just shake it up and give your body a whole new stimulus is gonna do all kinds of new things that you're gonna benefit from. I mean, we wrote the sexy athlete bundle for this exact question though. I mean, that's

Starting point is 01:18:49 the programming what it looks like. And then, to kind of Sal's point, I would pick days when I don't need to go and perform on the field or if you've got practice. I would pick days where you are home or off and make them low calorie days and that'll lean you out. So low-cal days on days that you don't need the fuel or athlete, let's say you fuel your body for practice or fuel your body for game or wherever we're at in the season, you fuel your body for that and then post afterwards, you know, lower calorie restricts. So put yourself in a little bit of a deficit and you'll lean out, because again, you probably do have the physique right there. You're carrying just a, and by the way, too,

Starting point is 01:19:29 if you were to probably to ask it, I'm sure you'll get comments on the YouTube channels and so I've got you to lift your shirt up. I'm sure you're gonna get plenty of comments that will tell you you look great already. Yeah, he's probably sitting at like 16, maybe a percent body fat. He'll have 15.

Starting point is 01:19:42 He'll have 15. Yeah, at the most, right? You know, you drop about 4%. I mean, he's a big dude. I mean, I look, I fat. He'll have more. He'll have 15. Yeah, at the most, right? You know, you drop about 4%. I mean, he's a big dude. I mean, I look, I'm gonna make a guess here. You're 6, 2, 2, 3, 5, 19 years old. You're probably eating a lot. Am I right or am I wrong?

Starting point is 01:19:54 Yeah, you're not. Yeah. You probably eat like a horse. So if you cut it a little bit and kept training the way you did, you know, getting leaner makes a tremendous difference on aesthetics. There's people that don't even work out, barely have any muscle. They just get lean.

Starting point is 01:20:08 Yeah. And all of a sudden, they lose their grip. Where are we in the season right now? Are we in season or are we, I don't, I don't follow rugby. What's it, we're, for the collegiate season, we're approaching preseason and late August. Okay. So now are you, what's your, yeah, what's your training look like for it? So I'm basically building up, it's a lot of hand cleans, back squats, pull ups,

Starting point is 01:20:33 a lot of movements to generate power and it's slowly getting heavier, like pushing 85% of my max for each lift at around five, four, three reps. Now, are you doing it? Now, obviously not every training session is that, is it? I mean, you're not trying to max out or hit PRs every workout, are you?

Starting point is 01:20:53 No. Okay, so I mean, on non PR chasing or non scrimmage days, I'm gonna hit you low cow. I'm gonna drop your calories a little bit lower. If you don't know where you're at currently, track for a couple of weeks to get an average and then set a goal for four of the days in the week, your under calories by 500 or so, and then the only times I'm going to feed you over is when I know we're going to go after like a up switch to light beer.

Starting point is 01:21:19 That's my advice. You know, we always, whenever we answer questions, we always think of, will this person benefit from something that we offer and can we give it to them for free? Honestly, I think you'll benefit the most from being an athlete at your age. What the training you're doing is Maps Prime Pro. Honestly, to prevent injury and improve mobility.

Starting point is 01:21:38 And then for nutrition, I mean, we have our intuitive nutrition guide, I think that'll help you a little bit. You could also go to maps macro.com to get an idea of how many calories and macros, but you have to fine tune it to your individual body. So I'll send you the Maps Prime Pro and the intuitive nutrition guide. And honestly, I'm telling you right now,

Starting point is 01:21:56 if you cut your calories a little bit, and you know, just, you know, he made a joke about light beer, but I've trained people like you. And honestly, a young male like you, active, lots of muscle. Oftentimes it's a small, it's like, don't eat donuts on Saturday. That's exactly, it's totally like cut out the pizza

Starting point is 01:22:13 on Saturdays or stop the sour patches every day. Or it's normally something like that I can find in my young athletes. What's the worst shitty food you eat on a regular basis? Be honest. Tacos, I'm a big taco girl. Damn, I hate to tell you not to talk.

Starting point is 01:22:27 I don't wanna give it to those. Never one, give me another one. Yeah. Yeah. It would be racist to get rid of tacos. Let's not do that. Deeper pizza. I tell you what, cut your taco and take by a third.

Starting point is 01:22:38 You'll probably drop 4%. Just from that, seriously, instead of ordering, five tacos or to three. Are you not drinking or you're not drinking on the weekends or anything like that? I know you're underage, we weekends? Are you having a thought? I know you're underage, we shouldn't be. Yeah, what are you doing?

Starting point is 01:22:47 Yeah, yeah, yeah. Allegedly. There are rugby team activities like once a week. Okay, so I know I played rugby. Shoot the boot, yeah, I get it. Yeah, yeah, I would just, it's really gonna be a counter-thing. We would recommend the training protocol, but you've got, you probably have, and he's free the training protocol, but you've got, you probably have programs.

Starting point is 01:23:05 And it's pre-season. Yeah, you have, you probably have programming that's already set for you that you should be following. So we're not going to deter you from what we would recommend as far as training. I mean, with Sal, you know, cut back on some of the calories, prime pro to kind of prevent injury and stick to that. We'll send you prime pro in the intuitive nutrition guide

Starting point is 01:23:23 and then just cut the calories down just a little bit and then see what happens. And then send Sal a nude update, six weeks. Don't to that. We'll send you Prime Pro and the Intuitive Nutrition Guide and then just cut the calories down just a little bit and then see what happens. And then send Salad, Nude, Update, and Sage Wives. Don't do that. He knows, he'll listen to Keene. Not at all. He wants that. Thank you guys. No problem, man.

Starting point is 01:23:35 Thanks for calling in. Yeah, you know, it's funny. Well, you were just getting people to lift their shirt up now. One person. Wow. He's got news call for it. Yeah, I know. Yeah, so you know what's interesting about this.

Starting point is 01:23:46 I remember, because I was always trying to bulk, right? 99% of the time I was training, trying to bulk. And I'll never forget, you have a similar story, Adam. One time, I finally said, okay, I'm going to actually try to get lean. Yeah. And people were like, whoa, you got so much bigger. Oh my God, I can't believe you built so much muscle.

Starting point is 01:24:04 I'm like, I didn't all I did was get leaner. Getting lean got so much bigger. Oh my God, I can't believe you built so much muscle. I'm like, I didn't, all I did was get leaner, getting lean to so much for aesthetics. Especially somebody like you or myself or a guy like this who's an athlete who's probably training his entire body. So he's built. He's got the muscle. Yeah, he's built muscle on his entire body,

Starting point is 01:24:19 whether he thinks he has or not, he has. If he pills down a couple of layers of body fat, we'll just define it even more. Yeah, you'll see it for sure. My only challenge with someone like that would be, I don't want it to get in the way of our progress of what's, has here's a thing. I like your advice of the off days,

Starting point is 01:24:34 that was very, very good at my work. Right, that's what I would do. I mean, he could even potentially, if it's a full day off of everything, he could fast. You know, to really reduce the calories down right there. Now again, we've talked about fasting not a great strategy for losing weight. I think with his, he probably just overeats

Starting point is 01:24:49 or just eats a lot, you know, young athlete. So probably okay for him. Yeah, yeah, totally agree. And what I don't want to do is obviously he's a collegiate level athlete. So you don't want to get in the way of him forming on the side. Yeah, I don't mean all to see what,

Starting point is 01:25:02 a couple of abs for a little while. I mean, that's silly. So I wouldn't want to ruin that. So that was my most concern would be that is, okay, we can get lean right now, but I don't want to chase that so much. It's so funny though. I've trained a few people like this, especially young men, and it's literally, normally you have to like watch someone's food and you made a good point.

Starting point is 01:25:20 Literally, it's like, oh, I just stopped eating donuts on Saturday and I got lean. It's like holy cow. But even a sport like that that's so much running and explosive movement, like it always helps for you to kind of cut down a little bit so you're more athletic and you're faster. Like I think that's a big issue with a lot of athletes out there.

Starting point is 01:25:37 They want to get big and be able to really dominate, but you need to be able to be as quick and fastest. Well, I mean, if Sal was right in his guess on 15% or so body fat, I mean, if he brings himself down to 10% body fat, he'll be flying. Yeah, his size. That's a good athletic body fat. You got abs and everything.

Starting point is 01:25:53 Yeah. All right, our next color is Cindy from South Carolina. Hey, Cindy, how can we help you? Hi guys. Thanks for having me on. Yeah, no problem. So I found your podcast about four months ago, which was right after I signed up for

Starting point is 01:26:08 a very expensive online coach. I'm 47 years old and I had been sedentary about a year before I hired the coach. I've sort of had an on-again off-again relationship with exercise often getting injured and derailed each time I start a new program, and the coach put me on a reverse diet. And what I found kind of surprising about the programming

Starting point is 01:26:32 for the workouts, it seems contrary to a lot of the advice that here you guys give, so I thought I would run it by you. The programming is very high in volume. Often eight exercises or so for larger body parts, four sets of each, and a ton of super setting of the same body part. So I found the first few months I was progressing, and then I've sort of just gotten to this point of fatigue, where I just feel like my muscles are getting off for use, so I'm dropping in the weight on most exercises.

Starting point is 01:27:02 I'm afraid I'm going to end up injured, and I'm not sure if it's the best use of my time in the gym when I'm reverse dieting. So I just wanted to throw that out. Thank God for intuition. Yeah, 32 sets of muscle group. Holy shit. Yeah, so fire your coach. I mean, I'm being totally serious.

Starting point is 01:27:21 They are totally overdoing it and they're one of those online coaches whose approaches? They're on they're overdoing it for a highly trained athlete. Yeah So I was somebody who's been on and off exercise and is trying to get back into it and then is also trying to reverse diet It's kind of a counter productive to be training that much volume while also trying to speech and metabolism Well, it's not if you don't know what you're doing because then what they're doing, this is probably the mentality is I'm bumping your calories. We need to burn those off, you know, type of deal. So, is there a reason why you didn't hire a one-on-one trainer? Do you prefer the

Starting point is 01:27:56 the virtual aspect of the online coach? Honestly, I was just looking at social media and I saw the beautiful bodies of all these bodybuilders. And so I was like, I'm gonna go for the best of the best and hire this bodybuilding team as a lifestyle client. But yeah, I kind of have been shocked by the workout programming. It's just not at all what I expected. Okay, here's what I'm gonna do.

Starting point is 01:28:18 I don't know if this person has any more space. Oh, I don't know if this person has any more space available, but if you wanna work with someone online, Marlon Shamel, good friend of ours, he's actually in our YouTube videos. Hopefully he's got some space available. I believe his Instagram is Shamel Fitness, I think, but we'll send you his.

Starting point is 01:28:37 He's awesome. I always love him. He's really, really good. Work with him, he knows what he's doing. If you want to go online, if you want to hire someone in person, hire a trainer who has a lot of experience training everyday regular people. Bodybuilding coaches and trainers are terrible trainers and coaches for everyday regular

Starting point is 01:28:53 people. They're good if you want to compete in a bodybuilding show, typically, even then sometimes they're pretty bad, but you're doing way too much. Cindy, are you locked in? Did you prepay this person? Yeah, so I'm stuck with six months, so I have another two months to go. way too much. Cindy, are you locked in? Did you prepay this person? Yeah, so I'm stuck with six months. So I have another two months to go.

Starting point is 01:29:09 Yeah, and not only is it really high volume, the recommended rests are so short, like 30 to 45 seconds, like it's exhausting. And I'm in the gym two and a half hours, each workout five times a week. So it's a lot. This is what we're gonna do. So we're just gonna chalk this up as a loss financially, but we'll try and make up for it on a lot. This is what we're gonna do. So we're just gonna chalk this up as a loss

Starting point is 01:29:26 Financially, but we'll try and make up for it on our end. So we're gonna send you over maps and a ball That's the type of protocol that you should be following start and pre-phase by the way I want you to do pre-phase for about six weeks. That's right. Doug is going to give you access to our free private form Which by the way the trainer that Sal was recommending is also in there So you can actually communicate with him and us while you're in there so we can probably help you through some of this. But for the audience that's listening right now too,

Starting point is 01:29:51 if the trainer you hire virtually or online doesn't listen to Mind Pump, that should be your first red flag. That's why I tell people going forward now. There's your first way of screening is, do they subscribe to the channel, listen to the content that we're especially if you are a The everyday person like the competitive button sounds like you literally got a cookie cutter plan that they were also putting the

Starting point is 01:30:14 Stairroided 250 pound bodybuilder on yeah, you are running the same program that he is running right now Which could not be further from the worst thing that you should be doing right now for where you're currently at so Pre-phase maps and a bulk is a type of training protocol you should be doing. The reverse dieting aspect is correct. I don't know if they're doing it correctly or not, but that is what we would want to be doing right now, but the volume of training is making that counterproductive and so we need to scale back on that tremendously.

Starting point is 01:30:41 Literally, if you hired me, I would have started you with two days a week of resistance training full body and we would have started you with two days a week of resistance training, full body, and we would have done three sets per body part in those two workouts. Yeah, not 32. No, no, so huge difference here. Yeah, they went totally crazy.

Starting point is 01:30:55 So I would ask for my money back. You're probably not gonna get it back. Maybe you can threaten them and say, hey, I was on Mind Pump and you sure you don't want them to shout out your name for being a shitty coach. Or something like that, but. We'll do it. But yeah, you've already spent the money them to shout out your name for being a shitty coach or something like that but we'll do it. But yeah, you've already spent the money so you could chalk it up. Higher a good coach, but if you don't, if you just want to save a little money, start

Starting point is 01:31:11 with maps and a ball like pre-phase, that's great advice from Adam. How'd you find the show, Sini? I was just searching for fitness podcasts. I felt like something was wrong with my program. And I just started listening to you guys and I fell in love with you. And now I listen every day. I've got my husband hooked and everybody I can talk to, I tell about the show. Awesome.

Starting point is 01:31:32 Well, hopefully we can help you navigate through this. I think the forum provides tremendous value. We're going to get you in there for free. Maps and a bulk is the type of training protocol you should be on. And then you in the forum, you feel free to ask questions and there's Lots of other professionals besides just us in there and so hopefully we can coach you through this and then make you not feel so bad about the wasted money on this other coach Holy shit, you know, it's you know, it's you know, it's she's got she's on the Joe Donnelly workout You know, it's funny is that when there's someone

Starting point is 01:32:07 that does a good job, you typically, because sometimes trainers get a bad reputation. And it's because, it's not because most trainers are that bad. There's a lot of bad trainers. It's because when they're bad, boy, do they cause a lot of damage. Like 32 sets per body, about 47 years old. Short, wrist periods.

Starting point is 01:32:23 She's had many injuries. You know there's some people that can do that, but yeah, it's not even close to being a demographic. I don't know. Even close, well, that's a lot for the steroid 250 pound bodybuilder. That's crazy. And same.

Starting point is 01:32:36 Look, if you like our information, you'll love MindPumpFree.com. A lot of free stuff, a lot of free information. We put it together, we compiled information on different aspects of training to provide more value to our audience. MindPumpFree.com. You can also find the three of us on Instagram.

Starting point is 01:32:51 So you can find Justin at MindPump, Justin, me at MindPump Sal and Adam at MindPump.com. Thank you for listening to MindPump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballac, maps performance, and maps aesthetic.

Starting point is 01:33:15 Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having South Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a full 30-day money bag guarantee, and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing MindPump to your

Starting point is 01:33:55 friends and family. We thank you for your support and until next time, this is MindPump. This is Mindbump.

Mind Pump: Raw Fitness Truth - 1609: Overcoming an Exercise Obsession, Balancing Performance With Aesthetic Goals, Firing a Horrible Trainer & More (Listener Live Coaching)

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