Mind Pump: Raw Fitness Truth - 1659: Adjusting Your Workout to Meet Your Goals, How to Work Around a Foot Injury, Elimination Diet Eating Tips & More (Listener Live Coaching)

Episode Date: October 9, 2021

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions via Zoom. Breaking down the debate surrounding calories in versus calories out. (4:18) What is Mind Pump watching on TV? (15:20) Elon Musk is a gangster. (20:30) Fun Facts with Justin: Send your ashes into orbit for a funeral in space. (22:10) Magic Spoon is a customer favorite! (26:21) Sal is OBSESSED with Paleo Valley’s bone broth protein powder. (27:33) Joby Aviation, a company to keep your eye on. (28:40) Why are men always doing something crazy to their genitals? (35:32) Travel tales with Mind Pump. (37:53) #Quah question #1 – Any advice on how to adjust my diet and training while working through an elimination diet? (46:26) #Quah question #2 – Can you break down and explain the reasoning behind the high number of reps and volume in MAPS Performance? (1:00:15) #Quah question #3 – How can I continue to build muscle and get my metabolism to respond after going through menopause? (1:09:25) #Quah question #4 – How can I remedy my foot injury to be able to build my calves? (1:22:03) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] October Promotion: MAPS Anabolic and NO BS 6-Pack Formula – Get Both for $59.99!    Thinking, Fast and Slow Squid Game | Netflix Official Site Clickbait | Netflix Official Site Foundation | Apple TV+ Sending Jeff Bezos Giant '2' Statue: Elon Musk After Becoming World's Richest Person Send your ashes into orbit for a funeral in space - CNET Average Consumer Spends $273 Per Month on All Subscription Services | TVLine Visit Magic Spoon for an exclusive offer for Mind Pump listeners! Visit Paleo Valley for an exclusive offer for Mind Pump listeners! **Promo code “Mindpump15” at checkout for 15% discount** Joby Aviation Finally Gets an Analyst Rating, Implying Huge Upside Man gets penis stuck for two months in plastic bottle Pack Up + Go | A Surprise Travel Agency MAPS Powerlift | Muscular Adaptation Programming System MAPS Fitness Performance | Muscle Adaptation Programming System Mind Pump #1615: How To Work Out Every Day For Maximum Results (Workout Included) MP Hormones MAPS Fitness Prime Pro | Muscle Adaptation Programming System Mind Pump Store - MIND PUMP LACROSSE BALL Occlusion Training Guide – Mind Pump Media Calf, Ankle & Foot Health- 4 Exercises to Prevent Injury & Relieve Pain (Video 2 of 4) - Mind Pump TV Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Mark Bell (@marksmellybell)  Instagram Andrew Huberman, Ph.D. (@hubermanlab)  Instagram Greg Doucette (@gregdoucetteifbbpro)  Instagram

If you want to pump your body and expand your mind, there's only one place to go. Mite, op, mite, op with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is Mind Pump, right? Today's episode is a live Q&A episode. People actually called in, asked us some fitness questions. We got to coach them live on air.

By the way, if you ever wanna send in a question for these episodes, and you can do, send your question to live at mindpumpmedia.com. All right, so we opened the episode with an intro portion, this is where we talk about current events, we talk about fitness and we bring up scientific studies. After that is when we got to the live portion. The intro portion was 45 minutes long.

We opened up by talking about the calories in versus calories out debate. It's so interesting that they're debating this right now. Still debating. And just confusing people. So we cut through all the crap so that you get the right information. That's what we do here at Mind Pump.

We cut crap. Then we talked about some cool shows on the TV, Squid Game, Clickbait, and Foundation. Those are the favorite ones we have right now. Then we talked about Elon Musk teasing second place billionaire in the world, Jeff Bezos. So this is, if you're not first year last, right? Awesome.

Then we talked about, well, Justin brought up a service that'll take your ashes and blast them out into space when you die, so very expensive burial. I'm doing it. Then we talked about our sponsor, Magic Spoon. This company makes cereal that tastes like the cereal you ate when you were. So, very expensive burial. I'm doing it. Then we talked about our sponsor, Magic Spoon. This company makes cereal that tastes like the cereal you ate when you were a kid. Except there's no sugar, it's grain free,

and it's high in protein. I mean, legit high in protein. By the way, this company has 20,000 five star reviews. Okay, so people love this product. And because you listen to Mind Pump, you get a discount. So go try them out. Head over to magicspoon.com forward slash Mind Pump. Use the code Mind Pump for $5 off.

Then we talked about another sponsor, Paleo Valley. They make beef sticks that are good. They're not dry, they're grass fed, great macros. And they have a bone broth protein that is totally unprocessed. There's nothing added to it. No colors, no flavors, no nothing. It's the easiest to digest protein powder I've ever had in my entire life.

And they have many, many other products. Go check them out. Head over to paleovali.com forward slash mine pump and use the code mind pump 15 for 15 percent off. Then we talked about a company called Joby. This is a aerial taxi service. I hope this becomes a thing, really cool. Then we talked about a dude that got his dick stuck

in something again. Always, it wasn't me this time. Interesting article, was it Justin? And then we talked about travel, travel stories. Then we got to the live questions. Here's the first one. This guy called from California, his name is Josh. He's been working out a lot, having gut issues, his energies low, wanted some advice on how to bring up his energy, feel better and get his gut health back in order.

The next question was from Dalton, also from California. This person has been following our programs. Had a question specific to maps performance. This is our athletic training program. So we kind of broke it down. If you're interested in learning more about maps performance, that's a good part of the episode 40. Listen to. Then we talked to Lily, also from California. She's 49 years old in Manipaz. It has hyper thyroid issues. Is following some of our programs. Wanted some advice on how to build some more muscle and get her metabolism to respond positively. And then we talked to Pierre from Canada,

this person is trying to build their calves. Unfortunately, the ball of his foot is hurting and wanted some advice on how he can remedy that so he can continue to train his calves. Also, all months long, we have a great program bundle that's available right now that's on sale. So check this out, right? So you can get Maps and Obolic and the No BS Six Pack Formula.

Both of them combined for the price of $59.99. That's less than the price of one of those programs, but you get both and you get lifetime access. This is a huge promotion only for the month of October, so for interested in learning more, or you just wanna sign up, head over to mapsoctober.com. Again, that's mapsoctober.com. Rock and roll!

Hey, are you guys seeing the calories in versus calories out, like debate? Oh, I'm glad you brought this up. I saw, is this the thing right now? Why are they debating this? I made a comment on Mark Bell's page. Mark posted a clip of Andrew Hooberman. Am I saying that right?

Hooberman, am I saying that right? Andrew Hooberman I think was on a show and I think Greg Duchette I think is how you say the other guys name came on there kind of talking shit and then it caused like this. I mean obviously Mark Bell was stirring the pot trying to see who and it was about the he made a comment about calories and versus calories out is not the you know is less important I guess because he didn't I don't think he said that it's not important at all, but he said it's like it's not as important

as everybody makes it out. So what's his angle? Is it more like food quality? Is he going that direction? Yeah, there's more, there's more to the story. Of course, it's more the story, but what's happening, I'm seeing on social media is that people are saying things like calories

and versus calories out, does it matter? Which is, okay, yes, of course it does. But here's the reason why they say that, is because they'll say things like, well your hormones will affect how much fat you'll gain and how much fat you'll lose. Yes, because hormones affects the calories out. So if you take a man,

let's say you get a man who has low testosterone, clinically low testosterone, and you clinically low testosterone, and you give him testosterone, and he does nothing else, he will get leaner. But it's not because calories out and calories in doesn't matter, but rather because the higher levels of testosterone has changed the calories out formula. It means they're burning more calories. The thing that people need to understand is this is a law of physics, right? So energy cannot be created or destroyed meaning I can't store I can't create extra tissue at a thin air I need energy to do this and I can't burn body fat or burn

tissue if I have tons of Available calories unless my body's not gonna do anything with those calories, which that's not what happened. So, calories in calories out, bottom line, that is extremely important. But what you eat, your activity levels, your stress level, affects that formula from a calories out and calories in perspective. And then, of course, the thing that we talk about all time are the psychological effects of your diet, right? So if I tell a client, I used to do this all the time, I would tell a client, don't worry about how many calories you eat, just avoid heavily processed foods,

and then they would be blown away that they would lose weight, but the reason why they lost weight is because they, without realizing they ate less, because heavily processed food. It's sort of a trick, you ended up like reducing your calories and not even really realizing it exactly I hate this conversation. I really do it's really the two people that were debating in the situation by the way Both are smart enough to know all of this. It's literally just

Taking something out of context. So it creates Instagram drama Yeah, and now two people that are on your once versus your new once. Yeah, exactly. It's just like neither one of those guys, I do not believe that Greg Duchette or Andrew Huberman do not recognize both that, both that. It's just that something was taken out of context and maybe Andrew said this short line that said,

calories in, never does calorie out, does not matter that much or something like that. And it's like, okay, well, what did he say before that? What do you say after that? Like I know that guy is a very intelligent dude. I think he understands the law through dynamics. Funny well. Yeah.

And who loses this whole time? Yeah, the consumer, but that's why I fucking hate these conversations because if you really care, like if you're in the fitness space and you started your Instagram podcast YouTube, whatever your platform was, with the intent of, I wanna help people, I truly wanna help people,

then these conversations are fucking terrible. Because it does not help people. It can refuse this shit. It can refuse this people and then divides us into camps. Oh, you're the camp that says, calories in, calories out, doesn't count. And you're the camp that says that that's all that matters. And then it's like, it's me versus you when it's like, well, no, it's not really how it is. You know, yes, there's there's science to support. And that's true. But there's a lot of nuance

things that matter that people should also focus and think about, maybe even focus on more. And I think that's the messaging really behind the smart group of people that are saying calories in versus calories out don't matter. I don't think they mean it doesn't matter at all. I think it's like you guys are missing all these other things that are really important besides just focusing on your calories in versus calories out.

Well, there are people, believe it or not, there are people that say it doesn't matter. It's about managing insulin, because insulin encourages fat storage. But the fat storage can't happen if your calories out is higher than your calories in. It doesn't work, I've had this conversation with clients, somebody actually had a long time ago,

I remember I, this was a terrible job on my part, but I had this lady to tears because she kept telling me, no, I'm gaining weight, this doesn't, I knew she was lying on her nutrition, and I told this lady to tears because she kept telling me, no, I'm gaining weight. This doesn't, I knew she was lying on her nutrition. And I told her, I said, listen, if you're gaining body fat out of thin air, we need to take you to Stanford right now because you've broken the laws of physics. And this is just the, this will be the greatest breakthrough of modern science. And she got really offended and she left.

And I was a study you. That was a really bad, you know, coaching moment on my part. But, you know, like, here's another example, right? Building muscle. Why do studies show that building muscle is one of the most effective ways to be lean? Is it because the process of building muscle burns a lot of calories?

No, the process of building, if you train to build muscle, you're going to burn less calories in that process than if you were doing cardio, going for a run for an hour will burn more calories than any muscle building routine you'll do in an hour. That's a real muscle building routine. But why does the muscle building routine then work? So effectively, if it's all about calories and versus calories out, because the process of building muscle, when you have that extra muscle, you start to permanently affect the calories outside of that equation, and your body just starts to burn more calories. That's why it works, not because we're circumventing this law of thermodynamics.

But I agree with you Adam, it's like, why are we confused? It's like the people who are like, you don't have to do barbells. Oh, yes, great example. Yeah barbell squats. Yeah, great example. Yeah, stupid arguments. Yeah, okay, stop. Like, who are you talking to? Because so many people are in fitness consumers and health consumers are watching this.

And they're just super confused. Well, I don't know. I read that it's about carbs. I read that it's about too much fat. No, calories in, that doesn't matter. Someone says it was about hormones. And meanwhile, people just gain body fat and get unhealthy and do the wrong stuff.

So we gotta remember who we're talking to, or at least if you communicate this, always preface it. You know, always say, okay everybody, what I'm about to say is nuanced. And then you, you know, I'm gonna explain it in that way so that the average consumer doesn't leave scratching their head going. All right, I give up. Was that the post you were referring to or is it a different one?

Well, it was, there's a lot of them going around right now. I know, there's more than one. I know I saw another one too, but that was the one that jumped out at me that I saw. And I made the comment under there that, you know, Instagram is the new reality TV. It's like you just do clickbait stuff to cause drama and arguments. We just can't get past this whole tribal two-party system for everything. It is. That's just how I look at it.

I mean, it's how you sell, right? Yeah, it's how you sell. You best wait. This person is this person, you know, there's no room for discussion between and nuance. It's like, I just, I can't aim more. Well, think about it this way.

I'll use entertainment, right? When entertainment had a A smaller band width before the internet if you made a movie that was about the longest Attention span you you could get you there were many series on TV But they weren't popular like movies so a movie was like two hours long on average You had to have a clear good guy and a clear bad guy. It wasn't until You had to have a clear good guy and a clear bad guy. It wasn't until series where there's like 10 episodes, 15 episodes, it wasn't until that became popular

where you could be really complex with your characters where you had like a Tony soprano who was, is he a good guy or is he a bad guy? I don't know, like, because humans are complex but we like to put things in categories where it's good, bad, easy, I know what to pick. I know, isn't that funny? And like you find people's heroes and the idolized,

even sports heroes, anybody, but you could talk to one person who just loves them, but then the other person brings up some kind of dark past or something like, you know, thing that happened with them and the family and you're just like, dude, humans are complex beings, there's good, but there's also not all the way good. Like there's, there's a lot of the brain operates, right? So that means it's, it's, it's, it's, it's, it's, it's either, your brain has two speeds.

It's either the faster, slow operating system that it decides. And fast is when it's in danger and it needs to get something really, really quick, but something logical and slow goes the other side. And so what we try to do is to fit it into a category really quick. So people make quick decisions. It's just how evolution. And you know, it's funny. It's that nobody, by the way, is immune to this.

So I, in fact, I had experience this weekend. I was, we were driving with the kids and a song comes on. I remember the song. It was, it was like an EDM song. And Ariana Grande is one of the voices on there. Now, she has an incredible voice, very powerful, incredible octaves, reminds me of like Mariah Carey,

like really, really good, but she is also a moron. Like, I cannot stand the stuff that she said. You let him get away with that. I was like, just, I'm just feeling nice today or what? What was that right there? Hey, well, no, you know what? Aren't you happy though, I continue?

Because, I'm sorry. Hey, listen, she's you know what? Aren't you happy though I continue? Because, I'm sorry. Hey, listen, she's very talented as a record down. Yeah. But she's an idiot. And when she says stuff, she's, and so what happens to me, because I recognize this, because I know some of the stupid stuff that she said, when I hear a song, and I don't like her.

I can't help, you know. Oh, you know. And I was actually talking about this with my kids. I'm like, you know, it's really hard to just listen to the music and appreciate, because I know this other stuff about her now, which what does that change? It's still the same voice, it's still the same music.

It was super hilarious. I mean, it's just, and it's getting faster and faster. Look at the way, like you have to market now. Like, you know, we're getting ready to do some stuff with like YouTube and things like that. And you have to think about the first like three seconds. The time that it takes someone to reach to fast forward your thing,

you've got to say something or do something, compelling enough to get them to go, okay, let me listen, it's just getting crazier, man. It's, yeah, man, I mean, it's the self-selection bias, right? It's like pulling somebody out of whatever they're looking on their phone, their TV, everything is completely directed towards their interests and that's it. So you don't get challenged ever anymore.

And that's what we're dealing with with people. If you get challenged, that means you're evil. Yeah. Oh, no, well that's evil stuff. Hey, okay. Hey, speaking of challenging all that stuff, so have you guys, I'm sure you guys have heard of Squid Game by now.

I brought it up on a previous episode you guys made fun of me. Fire all. Oh no, my oldest was like, I was on a watch Squid Game. I'm like, I don't know. It's appropriate for you. No, it's not.

It is not appropriate for you. I tried to get into it. Bad timing for me. I'm gonna try and game because I've been to read. Yeah, is that true? That was too much at nighttime. This is sometimes I'm like, oh no, I'm high. It gives you headaches.

I watched you be so I don't have to read. No, it's really good. You know those Korean movies, they put out some pretty twisted stuff. But I'm on like episode. Is it like Parasite? You said that earlier. So Parasite was good, but I hated the way it ended. It was so dark.

Oh, I mean, it's different. It made me different. I think I like the cause it's so different. Yeah, but but squid game is very clever, very interesting. You do have to suspend a little bit of reality, because you think like, why would this even? But it's really good and my son's been watching it. So all the kids are loving it, apparently. My daughter is in sixth grade. It's getting a lot of attention.

My friend said I should watch this. I'm like, excuse me. No, you should not be watching this movie. Now is it designed? Okay, so it's a series, right? Yes. And is it kind of like what I told you guys about what I'm noticing with, I don't know if I brought this up on air, but I know off air, we talked about this. And you brought this up a long time ago about how media is changing, how, you know, just a decade or so

ago, like you would never sit and listen or watch something for three and a half hours, like Joe Rogan on a podcast or with that. But we have this long form of media that's starting to happen. I even think that the future of movies are going to look really different. I think movies are going to become eight hour movies. Why not? Yeah. And this clickbait was an example of that. It was like, and literally it was like a eight to ten hour movie. Oh, yeah. You us that. That was done in like series. So I don't believe that there's a season two or another part that's coming to it. It felt like it was it ended, but it felt like it was this long. And it's really smart because if all they have to do is, you know, it writers that are I'm sure like working for Netflix are talented like this where they write it in this way.

We're like every hour is a cliffhanger. So then I feel like, oh my God, one more, I gotta watch one more. And then you can notice that, yeah, with these series, even the foundation that new one on Apple, love it by the way so far, it's really good. But they totally had that hook, that cliffhanger at the end, especially episode two.

And we're just like, are you serious? It's almost like what they figured out with Game of Thrones was we're just gonna totally spin you for a loop. And you're gonna have to come back to see what the hell we put together after that. No, that's not what I see with Squid Game because now, because the way media is now, that would have never reached a popularity that has now. I mean, it's a Korean film subtitled. Like, when would you, do you guys remember the

last time? And I think half of it is what I'm saying is that, okay, so what makes like clickbait, what makes Game of Thrones, well actually Game of Thrones was separate, which by the way, though, it was kind of hard to follow because it was a weekly thing. Like, partly why I think it's okay is because, and they can take so many turns and twists, and they can have so many plots going at one time, is because you're like, binging it, binging it.

What after another like that where? You're consistent. Yeah, in the past, when you have this week between episodes, sometimes it's really hard, you have to do like, what, I forget where we're at. And it happened to me watching Game of Thrones, by the way, because it was broken up by the week, like where I had to wait.

I'd be like, oh, I know, I went back and watched and it was so much better when you like, you can watch him like back back back. Yes, because there's so many, there's so many things. Remember everything better. Yeah, there's so many things going on, but that fits really well for Benj TV, right? Because you can just watch the whole thing and you're not gonna lose track.

Well, you know, the writer, I think it was the writer, the creator of Squid Game, wrote it and for 10 years was turned down by every studio. Oh wow. So he's had that, he had that written and- How wild is that? Something they got turned down for that long. And now it's like a viral, a viral, wow. What a great story though, right?

Like, that's a great story to share with your kids when they're trying and trying and trying. Especially if it's something new, I think that's the really hard part is if it's an unproven, you know, a lot of studios don't want to touch something that's not going to make them immediate box office money. And so to have anything original these days really difficult to push through, but it's so appreciated when you actually see some of this. I love, of course, I've been an entrepreneur pretty much my whole working career and I love

hearing stories like that, because that's I think the entrepreneur spirit, right? Is that just keep trying? Yeah. Like, uh, Colonel Sanders, you guys have heard his story, right? How long he tried to get KFC created and got turned down to, there's a lot of those, uh, those stories of these entrepreneurs that just got hammered and hammered and hammered and hammered and, you know, their household names now. Yeah. Yeah. But it took a good year died poor, I believe, their household names now. Yeah. Yeah. But it took him from him. It's your good year died poor, I believe. His invention. Yeah. Yeah. Yeah. Yeah. Yeah.

He died. I don't want to do that. Yeah. I'm not. I'm not talking about that. That's crazy. It happened like a lifetime of bill. And then I mean, God, who doesn't know about good year tires today? You know, how crazy is that?

Well, speaking of people like that, Tesla, obviously, the company Tesla named after, you know, Nikola Tesla, who later on, you know, he didn't need to die like broke and whatever. Right. Obviously, the company Tesla named after, you know, Nicole Attesla, who later on, you know, it didn't eat dye like broke and whatever. For his stuff, speaking of Tesla and Elon Musk, did you guys, okay, you guys know how him and Jeff Bezos have a bit of a rival ring? Oh, yeah, it's all competitive.

Did you hear that? So I guess they always move, one of, they always, like, one will be on top of the other and the rankings and the other one was, in terms of not even the world's richest man. So Musk, now world's richest man. So do you hear what he's doing?

He's sending a huge number two sculpture and a silver medal. He's got a god. Yes, yes, no he's got a god. I like him dude. Really? Yeah, he's really doing that? I did not see this.

God, see that's how I would be. I didn't like that. He's sending it to Bezos. Yeah, he's a gift. Yeah, like hey, congratulations. Bro, can I tell you something now See that's how I would be I said it to be so good as a gift Like hey congratulations bro. Can I tell you something now? If I was at that level yeah, and I got second place I would appreciate the guy first place fucking when me like I would think it was so awesome I'm like this motherfucker. I'm gonna get him back. You know what I mean?

No way I can't really read this isn't that hilarious Yes, you don't get to pull me up an article. I want to see this. I'm gonna get him back. You know what I mean? I just like that. No way, I can't wait, I didn't read this any more. Isn't that hilarious? Yes, dude. You don't get to pull me up an article, I wanna see this. I did not know that. Did that just come out recently? Yeah, so. That's so good. I know, so I guess they have this rivalry.

And obviously because the space race happened. So I didn't know that they had, like, I've obviously people who are writers and so that, I think they try and write that, but do they actually truly have one themselves? Yeah, look, that's just, look at, that's literally Elon's like, quote, I'm sending a giant statue of the digital two

to Jeffrey B, along with a silver medal. I like how you call them Jeffrey B. Hey, I'm team, I'm team Musk. Oh, wait, that's so funny. Yeah, both, both obviously, you know, crazy and ju, you know, just crazy inventors, crazy entrepreneurs. I saw something, just see, my, I'm on his team. There was a service out there I had never heard of before

that actually we'll take your remains, so your ashes and like rocket you into space. Wow, so just rockets your ashes and they'll just disperse them out there in space I was like dude that is what I'm doing. That is really cool You want to be alone in space? Just what if you blast my dust out in the space? Yeah I want to be pan-spirmy it on top of another one

Hey, what if what if like an alien spacecraft picks up your DNA? Yeah, and then clones you and then we get tacked by like a million Justin? What did they get this? Did, yeah. As long as it makes for some awesome science fiction I was gonna say there's a follow up to your book right there. I'm 100% but I guess the creator of Star Trek was one of those and that they blasted out in the space.

So was I right about that foundation? Was it a Lucas films? It was done in Lucas films? I think, yeah, I think it's in terms of producing it. Yeah, I think you're right on that. Lucas films might be a part of that in their studio. Yeah, I thought about that. Just because the quality and it is really stellar so far,

I'm like, and they're using a lot of the same vocabulary, right? I feel like there, I thought I heard an empire and some of the other stuff. I mean, empire, they took, you know, that's just like, because there's empires that already exist. Like, the way they used it, I felt like it was very star wars-esque. Well, because you have empire, you have dawn, and then you have dusk. I think is the other one, and it's interesting, because they're like,

it's this line of the same ruler. And so he just basically gets cloned and he grows up. He's like a little kid. And then he's the ruler currently and then he's the old version of himself and they all exist together. And then the old guy dies. You know, the young one, you know, replaces the empire.

The empire guy replaces, you know, the old guy. It's like this cyclical thing. Can I tell you what annoys me about this? Hmm, then I have to pay for another service to watch this yeah It is oh you know fortune it's an article Jackie sent over about the average person on streaming Okay, is that here's what's funny? I see it funny here's what's because people are like oh I thought technology was gonna make a save money Okay, you got to compare apples to apples we We had 30 channels before. It cost you nothing to have 30 channels down.

Well, you could, but again, we're greedy. Like I want more. The average person spends $267 on streaming entertainment services. But you know what, the irony of it is I bet you, 90% of the people that switched, you know, cut the cable as they say, right? Did it to save money.

Yeah. Cause it was back when it first started. It was 150 bucks for satellite usually? Yeah, it was around 100. It was like 200 something for, yeah, I was, I was like 200. Yeah, it's really actually reduced it substantially, but now I'm getting close.

Yeah, I haven't, I actually haven't gone and like tallyed up all of them and we could kind of do it quickly. I mean, I have Hulu, I have Netflix, I have HBO, I have Showtime, I have Epic, I have... Yeah, you have all the things. Oh yeah, so I have, like, anything, but they get you, it's like,

oh, that's only $4.99 more. Oh, that's only $22.99. Like, I think I only pay for like one or two of them that are like 30 something and above the rest are like $4.99 ads. Yeah, but isn't that for like the first six months? No, no, like, oh, awesome. Like, so I think like my ESPN app I want to say is either 499 or 699 a month.

My app is I think is 990 month, same thing with OCH HBO. This is what I appreciate about my wife right? Cause she grew up without a lot of money. And so she's very, she's very frugal with that kind of stuff. So what she did is she's, she's so funny. She's like, Hey, Hey honey, I signed up for,

there's just, I guess there's this channel called Magnolia and they do like home renovations and whatever. Pretty cool. She's like, I signed up for it and I get a week for free trial. I'll be able to finish the whole series in a week and I'll cancel. I'm like, babe, you're turning me on right now. Tell me more about all this free stuff that you're getting.

Totally, she totally did that too and they're I mean They're brilliant because they know that they market and there's there's all there's always a percentage of people Nobody can't and that will actually do it But like the the bulk of people will continue on and be more like an asshole like me and forget and then no like months later Oh, I'm still paying still here so speaking of service and all that stuff Did you guys see how many five star reviews magic spoon has already? I saw Doug looking at that 20th over 20,000 Five star reviews. Yeah for magic spoon their average on reviews. They haven't been around a whole long time

They're averages over 4.8 Which is funny because there's a couple people okay? Just a couple people in our forum that I've seen put a negative comment about magic spoon I always fucking go ballistic. Like dude, how can you talk shit about that, sir? Those are teeth exactly like a flamethrower. I know, it's like, yeah, it doesn't have the other 40 chemicals that they're allowed to use

to make like that for a healthy cereal to serve an amazing protein in there. Oh, the only not, and I'll be straight, I mean, I'm truthful about every partner we work with and I'll be the first one to admit when I think something shitty. It sticks to your teeth. I mean, I'm truthful about every partner we work with, and I'll be the first one to admit when I think something shitty, it sticks to your teeth. I mean, that's part of it.

That's the protein. Yeah, it sticks to your teeth a little bit, and that can be like a, but when you know how healthy it is and how many grams of protein I'm getting in a serving, real easy to look past that. Yeah, it's the one sponsor that I cannot use on a regular basis because I can't have dairy. Which is super fomo here. You have frustrated I am about that. It's so annoying.

Luckily, we have other partners that why I use everything that our partners send us. You know what I'm really liking a lot is the Paleo Valley bone broth. I can take, I've seen you again this morning. I can take so much of that protein and have zero negative effect on my gut. Now are you doing that because I see you take that almost every day here now? I'll take it three, four times a day because it's like water in terms of how effect on my gut. Now are you doing that because I see you take that almost every day here now? Oh, I'll take it three, four times a day because it's like water in terms of how it affects my gut. I can't do that even with plant protein

sometimes if I push too hard. You just drink it straight or you're like pouring it in like soups or like. No, no, just in water. There's nothing in there. It's literally bone broth. There's no flavor, no color, no nothing. It's just bone broth protein.

And so I can jack my protein up and have. I actually still have, I don't think I. It's just bone broth protein. And so I can jack my protein up and have... I actually still have, I don't think I've even used their bone broth protein. I'm in love with their beef sticks. There's no... My kids like the beef sticks are... I mean, they did... They did good flavors. I know you're talking about their protein and stuff like that, but I've had so many different

healthy beef sticks, grass-fed beef sticks, and nothing compares to theirs. No, I've had them all. I've had them all because when I go to the grocery store in a road trip, that's always where I reach for at the gas station or whatever whole food's up. And none of them taste. It doesn't even make sense how good it tastes because all the other grass fed ones

I have are all either tough or their flavor sucks. Like nothing like that. Hey, speaking of interesting companies, have you guys, I think I'm pronouncing this right? Have you guys heard of the company? I think it's JoeBJOBY. Maybe Doug cancing this right. Have you guys heard of the company? I think it's Joby, J-O-B-Y. Maybe Doug can look this up. Have you guys heard of this company?

So you can invest in this company on the market if you want. It's Joby Aviation. Okay. Now here's what's crazy, by the way. An analyst just gave it a huge rating because it's only $10 as of the recording of this, I think $10 a share. This is gonna be a air taxi company. Check this out.

This is gonna be an air taxi. It's very quiet. It's the only air taxi company that is FAA approved and a huge drone. Bro, and they're, so it's the only one, the only one that's signed with the FAA, I believe. They have, I think, over a thousand test flights, so any other company that would want to compete with this would have to go through all that just to get there. So they're super like a head of everybody.

But this is like a, they're saying that this is potentially a realistic thing that you'll literally be able to take I could see that. And air taxi from San Francisco to LA and get there in like two hours. Instead of your normal four. Now I'm just going to start by landing on like helicopter pads in terms of in the city or like I think I'll manage it. I think that this because of the way that how small it is that you can land in I think they'll manage it. I think that this because of the way that how small it is that you can land in, I think they'll have to have designated areas, but you don't need, or something. You don't need like big spaces to land.

Yeah. Dude, how wild is this going to be? So what you're just gonna do is, it's gotta start off at like really expensive, right? Cause there's no way that we could have as many ubers running around in the sky like that going, like you just said, from here to San Francisco, right? So with 45 minute car commute,

I don't know how much. I don't know how much the airspace to, like that's gonna be like challenging as hell. It doesn't fly very high. So I don't think it will get into normal airspace, but you're right. But if it's competitive with, you know, eventually, you're launching.

Yeah, imagine a hundred of them. Yeah, yeah, yeah, yeah, yeah, yeah. Now here's the thing with the cost. Okay, let's just think of this, right? Imagine then they go through the process, there's a lot of regulations that they go through, but so far they're doing pretty good. Now they get approval, now they can operate, right?

I would bet you so much money that they'd get so many investors to invest in, and they would run the red for like five years. I want this to exist. I want this to exist. I bet you they would run the red. I imagine how much that would start to relieve traffic for like five years. I want this to exist. Dude, this looks awesome. I bet you they would run in the red. I imagine how much that would like start to relieve traffic on the road too.

Yeah. So just being able to have that and as an option, you would think that that would be. Now I do agree with you. I think it'll be more expensive than it has to be. Than an Uber. However, I bet you they're going to want to run in the red for that bet you that's going to be part of the business plan.

Like we're not going to try and make any money for the first five years. So it'll probably be a lot cheaper than you think. And I bet you it'll be cheaper than a plane ticket. Yeah. Faster and faster and cheaper. Well, yeah, I assume you're not gonna go as far as you would. Yeah, I would imagine that it would be more used, like you just said.

Like it'd be great. I'm extra-pollucin. Coming from San Jose to San Francisco, anytime, you know, between 6 a.m. and 9 a.m. I'm taking a half to two hours. Yeah, that's a two hour commute because of traffic. And if you could hop on this and if it wasn't ridiculously priced, I would do it all the time.

Yeah. I would do that instead. I would never drive to that. No, I wonder then if you get your pilot's license or whatever, you could have like a private one yourself. Well, so it's ride-sharing. So I think that's it. I think what they're gonna have is people who have their licenses, who are gonna be contracting.

Oh, interesting. How's it? Yeah. Oh, that's gonna open up. I think that's what it's gonna be. So Joe, I've never even heard of this company. How do they even get the capital to build something? Well, so the reason why I know about this is

so you guys know how my cousins and my, I have a group, I have a text with with my cousins and a couple friends and they're all in they're all investment people I'm like the only one in my family that isn't into investments. I got into fitness, right? I wanted the big money. Yeah, anyway But they sent this to me because or to and so the group because an analyst just gave it a much higher rating because it's only $10 a share. Still risky, but I read the article and I kind of looked into it and I'm like, oh shit, this might be crazy. But this opens up a whole other world of weirdness,

like, I don't know, are you gonna smuggle things into other places? Like, what's the deal? This could open up a whole new can of worms, right? I see a company like Uber buying a company like this. So do I. Let them get the technology up and running, prove it, get all this stuff they need to.

Absolutely. And then like the big company comes in and buy things. Absolutely. Like they're too small, as far as I know, small of a company for them to actually be the one. Now here's the one downside, right? If an Uber crashes, nobody cares. Nobody reads about it.

I'm just, Uber's crash all the time. Do these things crash at home in your house? Well,? If an Uber crashes, nobody cares. Nobody reads about it. Uber's crashed all the time. Do these things could crash if phone your house? Well, if one of these crashes, it's big news and no one's gonna wanna take one. Just one, right? One crash, oh my God, you know, new flying taxi crashed, killed two people. Nobody's gonna wanna take them anymore.

I mean, you said they've done a thousand flights, right? Is that what you said already? Test flights, yeah. So, I mean, that's a lot. And it's a 100% electric, so there's no emissions. Supposed to be good for the environment. All that stuff. Probably isn't a whole lot of sound.

Well, cause that would be another issue. No, no, they made him quiet. Here's the other thing, right? So right now there's a pilot. If this gets approved and it starts working, it's only a matter of time before they become automatic or self-driving. Right.

This could, think about how this would change the landscape in terms of where people buy their homes, where people live, all of a sudden, all these... Super remote, and then just flying to office. Well, look, okay, we live in the Bay Area, we live in the San Jose area. If you go over the hill to the Santa Cruz area,

there's some gorgeous places to live there. One of the reasons why a lot of people don't buy there is because there's one freeway, basically to get there and people congested. And people on that side of the hill like that, because they don't want a bunch of people moving over there. That'll change. All of a sudden I'm like,

I'll live near there because it's easy for me to take this flying taxi or whatever. We don't want your kind. Yeah. Less than 10 years, what do you think? Flying, no. I think, well, yes, with pilots, yes, I think less than 10 years. And you think we're gonna see automated cars before the fly?

I do. You'll go, you think so, okay? Yeah, I do. Oh, see. There's so much more red tape for flying than there is for. You know what though, but I feel like it would be, there'd be easier transition. It's a little more. I feel like there'd be an easier transition because there's not a bunch of competition

in the air, whereas you're gonna have this huge- Just still have a human huge stuff a human car. Yeah, you're gonna have when we decide to go to there's already self-driving cars Doesn't pizza hut or one of those pizza places already have a automated They do they did roll that out. It's already happening. Yeah, well, it kind of right. I mean you have like a pizza like a little pizza Go-car we're gonna have dish washing robots Gotta go there You guys I hear some some some ridiculous news. How come whenever there's like create like somebody did something bad to their genitals It's always a dude. Oh, yeah every time I read an article. Yeah about something like that. It's always a person So we're ready for this? Every time.

So there's a case report of a man who got his penis stuck inside a plastic bottle. You ready for this? For two months. Two months? Two months. You just didn't want to go to the doctor and explain his story.

Did not go to the doctor and then of course it got swollen and all that stuff. And. Wait, wait, wait. So, okay, so you stuck in it, but did it like was he able to like pee and like what like Yeah, that is my sense. I have no idea. Oh, maybe he cut a hole to their ends Yeah, that's what I mean like cut part of the hole off, but what kind of model we talk about here like a wide mouth bottle or like Adam wasn't how big is Yeah, I'm trying to get I could fit it in there I'm trying to get a picture cell. Was it a wide mouth bottle or no, but I

Apple bottle it's funny because every time because you know, it's funny those there was like a few episodes ago right there was like a couple articles that were like this So now people are sending me articles of and it's always a man. There's never been a real bout of woman doing something crazy to herself. It's always a dude get something stuck up his butt. Yeah, it's gonna say in the ER, like I've ever talked into some surgeons in there, just always like telling hilarious stories

about how people slipped and fell and landed on, you know, like a hot wheels car. Yeah, that's what we're, we're better just less risk adverse, you know what I'm saying? Like we're willing to take those crazy things. I like how you make it sound like a good thing. Yeah. We're just innovators. Yeah, that's the reason.

Somebody had to take your eye out. Or you can actually put it into a bottle or not. Now we know. You can't do that. Look at that. Doug brought up an article talking about it. He called it a masturbation game. Did he win?

I don't know. What was the goal of the game? The man started to rot after he got stuck. Ooh. He didn't. I didn't get that part. I mean, I guess it would, right? You cut it off that long.

Oh, yeah. It's a relation. Yeah, 45 year old. Where's the point? Nepal. Nepal. Where? Nepal.

Where's that at? Nepal. Yeah. It's a, it's over north of India Yeah, thanks Doug knows Nepali Yeah, he just knows the world the Himalayas right near there. He's traveled the most I would say right Doug You probably traveled probably true. How many countries have you been to maybe 30 really yeah? You might be you might be Jessica. She's been to a lot because she traveled with sirk

So you might actually have her beer 30 countries on Oh, yeah, what's the craze? What's the weirdest place you were been to? Yeah. Oh, Defined weird for I don't know. I mean, I've been to some third world countries. Have you really? Yeah, have you been India? Oh, no I've been to like Cambodia least favorite The least favorite country like which one did you like I'll never go back there again? least favorite, the least favorite country. Like, which one did you like, I'll never go back there again. Hmm. That's a good question.

You saw California. Yeah. The United States. Uh, boy, that's a good question. I really don't know the answer to that. No, I found three countries you can't think of one that was shitty. You know, Doug is super positive. He's all positive.

Yeah, I mean, I found something interesting anywhere I've gone. You know, the truly the countries I'm least interested in traveling to oftentimes are the more modern ones. Like the common ones. The common ones that people travel to. Yeah, I like more variety, like different cultures, different languages, you know, unusual things. So, like Adam likes, you know, nice hotels and people who speak English.

I'm quite the opposite at times, even though I can enjoy that as well. But that's a bad joke. Good dining. So I'm like, I was like, I was like, Adam. I was very much like Adam until I got convinced by my wife to go to Thailand and go to one of those like off islands or whatever in Thailand. And Thailand's not even that crazy, but to me it was.

And I'm like, all right, I'll do it. What happens? I get the worst food poisoning in my entire life and I almost, I had a hundred more. So you get it for not sticking with my thing. I'm like, babe, I told you we should have gone to frickin' Maui. I would have been fine.

I would have been saved there. I wouldn't almost die. Lava flows, yeah. Yeah, you know, I guess I, I have to, I would have to go with the right person, with the right mindset to, I think to enjoy that stuff. Like I hated Peru and some people love Peru. I hate it because it's like,

I didn't know that it was like a third world country where we were at and it was extremely poor. Food was amazing. I heard they have really good food. Yeah, the food was, the food was really, really good. But then there just wasn't much to do. I had a buddy that the way he liked to travel was he would literally buy a ticket to go somewhere like that.

Like he'd go to Peru or go to Cambodia with no plans. Yeah. He would land. I know people that do that. He'd get off the plane and then he would just talk to people and one time he got off and he got this guy to give him a ride to a village. He ended up staying at the village the whole time and what do you what do you call those companies that are they're really popular now. I forget what they're called but you you basically fill out a profile and you tell them like, this is my budget. I heard about this. These are things you show up and they send you.

Yes, you find out like the morning of where you're going. Right. They keep it like a complete surprise the entire time. It's a fun squid game I think. No. I don't know if there's an actual name for those companies, but they're like, they've been getting more and more popular. I know it's brilliant about that business model,

is that these companies get all your information, and then you probably already pay, so they probably charge you, and they go, these fine cheap flights. Yeah, with the least expensive thing that's the criteria that we could totally do, we have till the last day. No, I think it doesn't work that way,

and I think they ask you like that too, like as far as like, I mean, you have to put your budget in there that you want to be in. And if you want, you know, third world country type of thing, but find more culture stuff, or do you want to be pampered? Like those are all part of the questionnaire

for them to decide kind of where you go. And are you looking it up right now, though? Yeah, pack up and go. Yeah, that's one of them on my first phone. Yeah, I was, who was I talking to you? I was talking to someone about Raising your kids and you know raising them where they're privileged, right? They have Everything they want everything they need they go to good schools and the conversation was like how do I How do I have to give them adversity because what I what I'm afraid of is that they go out into the real world and they're somewhat spoiled.

And, you know, like, I was talking to my kids. My son is in a junior high school. He's never seen a fist fight in real life in his entire life, never. But the time I was a junior, I'd probably seen 100 and I'd been in half of them myself. And now, is that a good thing, that necessarily, but the challenge of it, I think you learn from that,

that kind of stuff, because what's gonna happen is an adult when he's out and something happens in front of them is you can even know how to handle himself, right? So I was talking to this friend of mine, and they said, what studies show having your kids volunteer and go overseas to places like, you know, third world countries where they're building houses and it teaches them perspective.

They see like a new world in front of them and go, okay, things are very different in other places. Isn't that what Habitat for Humanities is not, aren't they, don't they do that? I'm not familiar, but really? No. Yeah, they build houses in the real countries. That's what they do though.

And you can volunteer to do that, right? Right. Yeah, it's kind of like the the secular version of like a church mission right? Because church all churches I know do that. They do that. Yeah. Did you guys ever do anything like that? Yeah, we did. I did it. We did a Mexico trip one time. I'm trying to. I feel like we've done that a few times. Yeah. And you went and you would build stuff? Yeah, yeah. That's and I think it's incredible. I think that I think I was already poor enough though. I didn't need to go fucking somewhere for. I did that I think I was already poor enough though. I didn't need to go fuck it somewhere for Personally for me Yeah, yeah, actually I'm gonna I did I grow up like your son like I'd seen plenty of fist fights

I've seen plenty of electricity out. I've seen seen plenty of that You know, but you know what my parents did like see there's a lot worse out here. That's what that was for me That's that's how my parents did it. At least you have an interesting thing. Exactly. Look, they're not even eating. You got food yesterday, you know what I'm saying? Okay, I get it. We are privileged.

I think that was the message. Where did you go Justin? Yeah, we went down to Mexico, Haiti. Mexico, it was interesting because we stayed at this place and then right next to us was this trench, this canal. And in the middle of the day, when, you know, the sun started to come up and like everything started to heat up, you found out that like that's where all the sewage was. And so it was just like, it was coming in. And that was

like the wake up call was like, you know, like, so it was, it was gnarly. Yeah, it was a gnarly thing. But we built like two houses there. And so I was on the team that was like part of that school. For me, I never did anything like that, but because I'm one step removed from my parents that are immigrants, I would hear stories, and when I would go visit, I remember my grandmother's house,

it was like hundreds of years old, and I remember talking to my grandfather, and he's like, oh yeah, he was explaining his living situation. And when he was a kid, they lived in one room, but it was like cement, right? So one room, and it was him and his seven siblings, his mom and his dad, and the donkey, the donkey they'd bring him inside,

and they'd put a sheet between, that's how they broke up the rooms. And he's explaining to me, I'm like, what about bathroom? She's like, bathrooms, we had to go outside over here. And when I was, you know, 12, I would go leave for four days and find ways to make money to bring back.

So the stories would help me, you know, kind of put things in perspective. But my kids have, I mean, my stories to my kids are like, dumb. When I was your son, I'd write something like that. Yeah, you have plans for him to do something like that?

Yeah, I think I want to, there's his senior year, I think I'd like to send him somewhere. It's a good idea. To do something like that. Yeah, kind of just give him more perspective. Yeah, I haven't gotten to, there's his senior year, I think I'd like to send him somewhere. It's a good idea. To do something like that. Yeah, kind of just give him more perspective. Yeah, I haven't gotten a fistfight or something. Yeah, it's just the face of Jacob William.

It's a fight of love. Drive up to some like, to some like hard looking kid. Yeah, something out the window, push him out the car. Yeah. You look, son. Yeah. Pick him up later. Oh, there's something to you said though about that.

I tell you like you see enough fights that's cool. You go like, man, you just can't say anything. I feel like the generation now feels like you could just mouth off and say whatever online and shit. Oh, God, yeah. See, the stuff you see people say and do like on, Oh, in real life, I would've been sitting to me. Yeah, you can't do that in real life.

You don't know if that other dude's crazy. You're not playing with the full deck. You could potentially hit you with a bat upside the head. Also, I think you learn how to read a room or read energy. Like, I think when you're around a lot of that, you know, you could be at a bar or somewhere and you could tell. We need to go. I could tell that there's some stuff happening.

We're going to happen soon, which I think is a very important skill. Hey, real quick. I hope you're enjoying the show. Look, if you want to learn more about how to build muscle, burn body fat, improve your health, head over to mindpumpfree.com. We have a lot of free giveaways that can help you get the body that you want and get the health that you want and the performance that you want. Again, it's mindpumpfree.com. All right, enjoy the rest of the show. Our first caller is Josh from California. What's up, Josh? How can we help you? Oh, hey guys, thanks for having me. Shout out to Jerry for coordinating. Jerry, my, my, my questions all around adjusting calories and training. We're working through an elimination diet. A bit of

background, a regular lifter for about 10 years now. The entire time until about 2019, I was a 60 to 80 mile a week runner as well as seven days and a week in the gym. 2007 to 2017, I was also a daily smoker. So throw that in there. The last 12, 18 months, training much more of a bodybuilding style, high reps, low rest periods, chasing the burn, chasing the pump, using a mix of split and aesthetic. I moved in June, made a switch over to Power Lift shortly after that, been way too long in that high rep phase, jumping down to lower rep. I'm actually starting week four, phase two right now. Been eating fairly consistently

around maintenance, 2,000, 2,500 calories a day. And then for the last year, I've also been dealing with a lot of like gut issues. Information, bloating discomfort. Finally hit a breaking point. I reached out to a friend of mine, who's a DO, running a lot of tests, did some blood work, did some food and since sensitivity and intolerance testing, also did some heavy metal testing based on the history of smoking and the high levels of heavy metals and the water where I used to live.

So the first thing she's having me doing is work through an elimination diet. I already eat a diet very heavy in whole foods, lots of fruits and vegetables, lots of animal protein, little to no processed foods, no sugar drinks, water and coffee is pretty much it. So taking on a consideration, what would you suggest as far as adjusting calories and adjusting training or working through an elimination diet? So I set myself up for the best possible avenue to success.

Yeah, thanks for calling in. And by the way, for people watching, Josh also sent his question in and I looked at ahead and read some of the stuff. There's some details you didn't explain here and I think they're important. You're also finishing up an NBA at the moment. Oh, yeah, so I work 56 hours a week, my full-time job. Three days of those, three days a week, I commute an hour and a half one way.

So those three days, I really just try to move a little bit, some ability work, corrective work. The four days of home are the days that are my foundational days, and I also spend my weekends and kind of downtime working on my MBA program. Rapping that up, it's one course right now, so it's not a whole lot of work, but it definitely adds to very high level of admittedly self-induced stress that I carry. Yeah, you also comment to that you've got brain fog and that your energy's kind of low and you're noticing it's getting worse and worse. Question, have you gone through SIBO testing just through the gut stuff just to get out of that out of the way?

I have not yet. Okay. I would get tested for SIBO, always see if you can rule that out only because it's relatively treatable and it can cause lots of the gut issues that you're experiencing. But here's what really becomes evident to me right away. Just looking at your question, hearing you explain your past and what you're currently doing, you're doing too much. The inflammation that you're noticing in your gut

could also be caused by the fact that you're just chronically over-trained and just chronicly, and that combined with the brain fog and the lack of energy. Now, if you do have SIBO, you could treat that, typically antibiotics will do it. There's even herbal antimicrobials that have been shown in studies to be just as effective. They just take a little longer.

But if that's being ruled out, let's get you, you get tested for SIBO, you don't have it, or you do have it and you solve it, but then you still have these issues. And even if you didn't have those issues, can you hear me? Oh, there it is. Yep, you're back. Even if they can't, even if you know,

you solve it and you still have these issues, whatever, you're doing too much, man. This is a lot of training. You're doing, you know, power lift, plus you're running, plus you're trying to complete an MBA, you're working like crazy, those drives, you know, all the things that you're telling me, your symptoms scream too much. You're just doing way too much. So, and this is tough because, especially for those of us that have been working out for a while,

you know, we know what our body's done in the past, and you know, we can kind of skate by on this much volume and training, and we think that's not the issue. But you would be surprised just how incredible the body responds sometimes when you go from doing too much to doing the right amount. And I would go by cutting your training volume Way down especially with the amount of you know work that you're doing and the stress that you're under Mass power lift already a decent amount of volume. It's competitive program plus the run It's just it's just too much and you need to cut that down. Well, not even you he didn't even ask that

He was asking a question related to calories and stuff too, which I would actually suggest if you're doing an elimination diet right now, you're not concerned really about eating in a surplus or a deficit. It's more about when you're hungry, feed your body, make whole food choices, stay within the parameters of the elimination diet. Don't add any more restrictions to that. You've already got enough on your plate. Really the idea of the elimination diet

is to look for these foods that could be causing inflammation or any other issues going on in your gut. So there's no real reason for you to now be trying to eat in some sort of a calorie surplus to gain or build. It would really be eat to be satisfied. And then you also don't wanna be in any sort of a dramatic cut or reduction because that could be the reason why you feel so good is because you're low calorie.

So much and you're not hitting your calorie intake. So I would eat when you're hungry and feed your body when it tells you to just stay within those parameters in regards to talking about your nutrition question. And then I agree with Sal, you've just, you've got a ton of stuff on your plate right now that someone like you, I would prefer if you were a client of mine, you were running something like MAPSANabolic. I think that, that program is more conducive to the

type of a schedule that you have right now. And if you wanted to put some mobility work in there on trigger days, I think that would be fine, but that's more recuperative than it is getting after. I mean, you said, you know, in your question, you're saying you've been consistent for 10 plus years and used to run tons and tons of miles, would people who know you well, like your wife or your girlfriend or friends

that have known you for a long time, if I were to ask them, do you think Josh is a fitness fanatic or over does it? What do you think they would say? Absolutely would. In fact, it was my brother that really convinced me to ditch the bodybuilding six, seven days a week training and drop down to three or four. Yeah, so here's the problem or the challenge with people.

I'm like you, Josh, exactly. I love exercise so much, especially the mental and psychological aspects. I want to do it all the time. The challenge is, whenever something is wrong, what we tend to do is we tend to look everywhere else. So rather than like cutting my workout days down, like, well, maybe it's my diet. Maybe I need this supplement.

Maybe I need to do this thing with, you know, for my gut health, or maybe I need to do this thing with my sleep. And I look at everything else besides the obvious thing that's in front of me because God forbid, I have to exercise any less. But just from reading your question and hearing what you're asking, that is like glaring. And I can say this because it's not me I'm talking about, it's talking about someone else.

I'm talking about you. And to me it seems very obvious. You are too much stress on your body. Way too much stress. You're doing all these things and you're doing an elimination diet at the same time That's yeah What is that looking like? What the elimination diet? cutting out all the cutting out all cheeses cutting out all gluten products all dairy

Basically all the fun foods have you stripped it down to like one thing and then kind of built, you know, reintroduced it back from there? Are you kind of like just taking out a defender, you know, one by one? Just starting it, I hadn't planned that far ahead yet. I was probably gonna do just taking one thing out at a time. So I'm not taking everything out and then not sure what it is causing the issue, but trying to tease out one individual

thing or a couple of things that are causing problems. Yeah, I just know that's a tough thing to compile all those things on top of just to be able to focus on that alone. It takes a lot of discipline and to be able to run it long enough for you to really even know the difference when you were able to reintroduce these types of foods too to be able to pay attention to that. So if that's your goal, I would center most your goal around that first identify what's really going on and go through the other protocol for SIBO and all those types of things and then then kind of get back, and build on the training side a little bit more exclusively.

I would love to see a MAPS Antibolic with a Carnivore-esque type of diet. So Carnivore diet with maybe a few things that you know aren't gonna be a problem, maybe rice and maybe certain vegetables that are well cooked. I do that, something like that diet wise, eat when I'm hungry, stay fed, and then

running something like a MAPS and a Bulk, that's the direction. Yeah, I follow the guidance of the person you're working with who's an expert on nutrition, ask them about SIBO testing, but with the workout, I would 100% back what Adam's saying. In fact, I would do the two foundational workouts a week, MAPS and a Bulk, not the three. I would go for you, two foundational workouts a week, that's it, full body lifting. You can do your run, that's fine, keep your run. So now you're working out three days a week.

On any other day, you wanna be active, mobility or yoga or stretching, stuff like that, all recovery based type of stuff. Good walks. And don't be surprised, Josh, if you do this, and you get stronger within two weeks, okay? So that's a good sign. If you do this, you back out, and within two or three weeks,

you're like, oh my gosh, I feel so much stronger in the gym, you know that you're on the right track. But I would do that to begin with. You're just, there's so much being thrown at your body, and it's sending you a lot of signals saying that you're doing too much. Don't keep going and don't wait for a louder signal because louder signals are coming

if I'm indeed right and I think I am. So I would go, do you have maps in a ballack by the way? I do, actually, yeah. All right, let's go that. That's what I got. Let's go that route. Two foundational workouts a week with your run. And then if you're not in our forum, we'll let you in the private forum.

I'd like to just I'd love for you to give us some updates on how everything's going. No, I am actually. I knew I was calling to get anything. I got all the programs and then the forum been around for a while. I knew I recognize your name, Josh. I've seen you in the forums. Yeah, I saw your name. Okay, cool, perfect.

Give us some updates of what's going on within two to four weeks of following this protocol. You should start to notice some improvements, at least in how you feel. I will. And if you allow me, I got a shout out my brother real quick. No problem.

It was actually, he was on a live Q&A interview. I'd be wary with you guys. Didn't shout me out and a little turd. I'm the one that got an end of mine. The first place. I don't want to give him a quick shout out. Hey, Spencer. All right. All right. Thanks for calling in Josh. Hey, Josh. Thanks guys. Hey, all the good day now. All right. Yeah, that's the challenge. It's like, I'll do everything, but work out less. And I know I identify with that. I know exactly what that feels like. I just recently cut my train down from six days a week,

which I've done forever down to five. And voila, the inflammation ahead of my joints started to go away, but it's like you don't want to kind of face that. But especially with everything he's doing with the work and the- You know, all the fighting so much stress internally. So you've got to start really like shaving

some of that back and I know it's tough to do when you're so, you get so much benefit from moving around all the time and like having a consistent routine and you know to tell somebody that's always a challenge. Well, it seems so counterintuitive when you think about, I mean, you think exercise, you think healthy. So when people think like, oh, I'm not feeling good,

I've got issues, oh exercise more, do more, you think exercise, you think healthy. So when people think, like, oh, I'm not feeling good, I've got issues, oh, exercise more, do more, it'll help me out. But yeah, when I saw the list of all the things he's got going on, I'm like, oh, man. And then on top of that, to do a, to run a, quote, unquote, diet is not ideal in a situation like this too. Like if you're over, you're severely over-training, you've got high levels of stress,

and then you're thinking about either calorie restricting or major surplus of calories. Just not ideal. Eat when you're hungry and satisfied. I love the idea of a elimination diet, but not doing it with the intent of trying to lose weight or gain weight. Yeah, but as far as the health is concerned, if people only realize that chronic overtraining is almost as bad for you as not working out.

I mean, you look at the studies on people who are chronic, you know that like high level athletes, like endurance runners, their life spans are not very good because chronic overtraining that oxidative stress on the body, not allowing your body to adapt to it, it's like getting out in the sun and getting too much sunburn. You don't let your bodies get a tan, you burn your skin, what do you end up with, right?

Cancer, so you gotta train appropriately, and that's a lesson I also have to constantly teach myself, but it's easier to see another people. Our next caller is Dalton from California. Hey, what's up, Dalton? How can we help you? Hey, what's up guys? Good to talk to you.

I had a couple questions about the Maps Performance Program. To give you a little background, I've been listening for a long time and then I recently started following you guys, followed Annabolic and got a lot of gains from that lagging body parts caught up and now I'm doing maps performance. I'm also doing the pre-prime and post-prime, and then we have to go up there for a second. Sorry guys, I'm on the road, so we stopped at Starbucks to talk to you.

And I'm also doing the fortification sessions for zone one, zone two. And I'm also on top of that, trying to do no BS6 pack and practicing pull ups, flat bench and squat. But my question basically is for maps performance, when the program doesn't specify each side for single arm or unilateral movements, should I be doing the given rep range, like for both, or should I be doing like that total amount of reps?

Okay, good question. People ask this all the time. So you can do, you're supposed to do those amount of reps per side. Now, when I look at the question that you wrote in, one of the things that you had said also was it felt like it might be too much for you or feel like you're kind of overdoing it a little bit. Is that correct? It seems like it takes a long time or is a lot so I just wondered if I was

doing that right. Yeah you are. If you're doing those, you want to do the total reps is that's per side. Now how is your progress? Because you're doing a lot of stuff all at once and that feels like most people would be over training. Sometimes it feels like I am especially when I get a little excited when I'm practicing and I do a little too much and sometimes I come into my foundational days sore. So then I have to pull back a little bit but that's that's about it otherwise it feels really good. Okay if you feel really good then you're doing okay if you see yourself performing in your performance improving then you're doing pretty good but definitely listen to your body and this is just a let this

is for anybody who's listening we write these programs as guidelines they're not hard and fast rules at the end of the day you got to listen to your body because if I trained a client with math performance, I would modify it according to the person and how their body responded. So if something is feels like too much, it probably is, especially someone like you, you sound like you've worked out for a little while and you're pretty consistent. I, you don't sound like somebody who's always looking for a reason to do less. It sounds like you might be someone who might err on the side of more. In which case, I'd say listen to your body. If you feel like you're doing too much, you probably are. Yeah, and just to clarify, just so everybody can hear what our thought process was

with a higher amount of reps and the volume being up high in that like Zoom or face two for instance. We're trying to introduce a lot of like brand new movements to people and so to be able to practice these movements, we wanted to make sure that you had an opportunity to basically get a lot of practice with that. So a lot of people have realized that that is a substantial amount of volume for something you might not be familiar with,

whereas somebody that's familiar lunging quite a bit, you know, it's a piece of cake for them. So I've gotten both sort of comments, you know, in regard to the amount of reps and what that's entailed. But honestly, we just, we try to prescribe it. So it's a way for you to really adapt and to be able to respond appropriately to multi-planes and establish that strength. Well, it's a way for us to force clients to lighten the load. Right?

So we knew by doing like and it's normally the one that I think everybody is always asking about is the lunge matrix. Yeah, the lunge matrix is the one that everybody's like, holy shit, that's so many reps per side. Are you sure this is written correct? And so we get that a lot. But is this, because to me, it sounds like that was just kind of your main question was, am I doing it correctly? I think you are, you're fine.

I don't know if you were asking what Sal was kind of looting to, which is maybe too much training volume. I think it was just, am I doing the program, right? Is there another question that you have in regards to what you're doing right now? Because it seems like that was a pretty basic question. Yeah, I guess I was just wondering if I was doing too much and if I was programming correctly because I really bought in and tried to do it, follow your programs as much as accurately as I can.

And I've seen good results from that. So yeah. I think, and I think Sal said it, where if you're seeing progress, like if your pullups are getting better, your flat bench is getting better, you feel like you're getting stronger. That's such a great indicator

that you're probably not overdoing it, you're just fine. I think that the fact that you're already aware that some days you come in to foundational days, you're a little sore and so you adjust them back off. I mean, I think that's great. I think that you get the concept and you understand that that's not a good thing to come in super sore every foundational workout. But let me tell you, that's inevitable.

I don't care how many programs I've written, how long I've been doing this for. I still overreach and have those workouts right. Go dammit, I did more than I needed to, next time I'll back off a little bit and you just get better and better at that the more you practice and the fact that you're aware of that and you're paying attention to that, it sounds like you're on the right track, man. Okay, so good.

My other question was I was wondering if it's okay to take a day off to test strength gains and lift heavy, or would you recommend doing that at the end of the program? I mean, if it's really important to you to see how strong you are, you could do that. It's not that big of a deal. Honestly, I think the people who should do that, or people who are competing in strength type sports, where they need to know kind of what their limits are, so they could train in terms of percentages. But honestly it's not that important. Now if you something you really enjoy and you really want to do it then yeah I would take some time off for testing you know those maxes but ideally you'd

want to wait till the end. Okay sounds great. I was wondering if you had any recommendations for me to move forward. And during anabolic I missed a week because I was sick, and then two weeks later on, because I was in Hawaii. During that time, I did maps suspension. So I was wondering if I should go back to anabolic, or I was considering going to something like Power Lift or aesthetic. The best route with the order of the programs

is maps and a ball, maps performance and then maps aesthetic. So if you've already done maps and a ball, you're finishing maps performance, go into maps aesthetic. We've power lift would follow that. Power lift would be good after that or strong would be good after that. But I mean, we wrote the first three.

Those are like the base foundational programs and we wrote them specifically to be followed that way. That would be like an ideal I deal way to follow though. So I would go aesthetic if you're kind of trying to figure out what to follow next All right, sounds great. Yeah, all right, man I've been following your programs and we love it X and I found more consistency and enjoyment out of my Programming and working out so I just want to tell you guys that we appreciate you.

Hell yeah man, thank you. We appreciate you guys. Do you have maps aesthetic by the way? I don't know. We'll send that over to you. Okay, thanks guys. So I'm really appreciate it. Thank you. I know. Alright, see you guys. Yeah, so rule number one is trust our programs. Follow the programs, trust the programming, rule number two, break rule number one if your body's telling you otherwise. There is no other better coach than the signals that your body will tell you. Listen to your body.

You gotta listen to your body because I don't care who, this is what you do as a trainer. When I train clients, I have a great idea of what I wanna do with them. And these are people I train regularly. So I know what their bodies are doing. I will change it on the dime.

There's always a frame there, you know, to utilize. But at the same time, it changes so much, even day to day, to where you just really have to listen to what your body's telling you. And in terms of intensity, volume, all those things, you got to consider, you know, what state your body's in. Now, he sounds like he's doing great to me. Yeah, I mean, it's the stuff that he's doing, the choices that he's adding, it sounds kind of like a lot, but it's not like, I mean, he's trying to get better at his bench. Well, the bench is inside the programs, right?

So it's not like he's doing the programs, plus he's doing all this extra benching or something. And the priming and fortification sessions are designed to complement all programs. He's doing the No BS six pack abs, which could be a standalone program itself But it also can be integrated into all programs. Yeah, you replace the core work with So he really I mean and then the fact that he already is aware of times that when he shows up to a foundational day

There's a little still a little sore from the previous one and he overreached so he backs off I think he's doing great. He's just maximizing his maps usage. Yeah, yeah, totally. Yeah. Our next caller is Lily from California. Hey, Lily, how can we help you? Hi guys. Thank you so much for taking my call. I really appreciate it. Of course. So, okay. So here's my question. I've been working out since 2016, 2015 actually. I started to work out because I wanted to lose some weight and I wanted to gain muscle. And that when the pandemic hit, we started wearing masks in the gym and stuff and I wouldn't feel good in the gym.

So I decided to take my workouts to do them at home. But since 2015, 2016 until the pandemic started, I had been in a place where we did a lot of cardio, tons and tons of cardio. Everything was every minute on the minute or as many reps as possible. So I did like all of those years of just that, you know, and kettlebell work, but everything was fast paced, really super fast paced. We would sweat a lot, and that was it. Then we went to barbells, but in the barbells, we would do the same thing. It was how many reps can you do in a minute of, you know, like push ups or press ups or, you know, anything you name it with the barbell,

we would do it, but we would do it at a super fast pace. So then somebody told me about you guys and I started listening to you guys and I started hearing you guys talk about how that was the wrong way to do it because you never built muscle that way. You're kind of just burning it. You're kind of just losing it anyway. So I started working out and I've got your programs and I'm happy to say that I have gained some muscle and I have seen differences in my body and I feel 100 times better than I did when I was doing all that cardio and just exhausting myself.

And so I wanna say thank you for that so much. I started doing the weight training, the resistance training. I am right now at 49 years old, and I'm 126 pounds and 5'1, so I'm not, you know, I'm pretty sure. I did lose some weight with the resistance training, but it seems like I'm stuck. And I'm, you know, my question, I guess, would be since I'm in menopause, I'm full on menopause. Okay, and I do have gravestisies, which makes my metabolism work a little overtime. So, my question is, how do I, at this stage in my life, I repent that not having learned how to do resistance training earlier because I would have loved to start it earlier. But now I'm 49 years old and I'm afraid that I'm going to lose all

of the muscle that I've been working so hard to build. I want to build muscle, but I also want to keep it because I feel like every time I gain it, it just kind of goes down to drain. And then I'm working like uphill over that. And I'm afraid that I'm not going to be able to build strong muscles or that my bone density with age is going to lack bone density. So I've been doing the performance, maps, hits. I did the seven day workout that you guys put on language. Was awesome. I loved it. And I love every single program that I've done with you guys

I'm hooked on it. I'm just addicted to it and I've started recently maybe about two to three days ago I started maps aesthetics and so I'm wondering if that's the right program for me and I'm right now at 1,300 calories. So I've kind of been cutting for a while, but I don't see like my fat going away. Lily, Lily, you have, we see, you have plenty of information for us right now to help you out. And what I'm excited about this question

or to help you in answer here is, the irony is the programs that you selected of ours are in the complete backwards order of what I would have you do the map. So you gravitated towards the things that are most closely like the way that you've trained in the past. You went to the seven day week, you did the maps hit,

you did the performance, and then the lightest one of volume of all the ones you did is the maps aesthetic, which a perfect place for someone like you would be actually more like anabolic two days a week, strength training, and trying to build your metabolism back up. And I'm sure that's where both my partners are going to push you out because looking at every, your past, your background, where your body's at currently right now, you need

to go, you want to go in the complete opposite and you kind of started to go that direction. But the programs you're doing or that you've done of ours already are still more volume that I'd want you training. I actually want you training less frequently and less volume. Yeah, maps on a ballicle blow your mind, Billy. I'm telling you, if you follow maps on a ballic, do the two foundation workouts, do the trigger sessions on the off days, and then you can stay active the rest of the days if you want to walk, do some stretching, that'll be fine as well. It'll blow your mind. Now I do have a question in regards to your hyperthyroid issue and menopause. Are you working with a hormone specialist? Is there someone that you're working with that's kind of controlling this?

No, I'm kind of taking over the counter stuff that my doctor has prescribed. For the hyperthyroid, I do work with an under-canologist, and she does have me on some meds to control that because it's been really out of control. So she does have me on that, but on over the counter, hormones, you know, progesterone. Yeah. Yeah, so hyperthyroid can be an interesting situation, right? Because it can make your, it almost puts your body under a bit more stress. Yeah. And the app, now normally you would burn a lot more calories.

You're only at 1,300 calories, which that in combined with your, your hyperthyroid tells me that you've, you've probably beat your body up too much for too long. So maps, maps and a ball is going to be tremendous and it might actually even balance out your thyroid a little bit. I know with people in the past that I've worked with hypothyroid, we would put more stress on them, their thyroid would get even worse. Now here's a thing I'm going to recommend. Now I don't know who you're working with, they're an expert, which is great. We found some really good,

hormone specialists that will do, they'll go over your current protocol and do an assessment for it. You don't have to work with them all the time, but they will assess what you're currently doing. And I've had people go there and come back and say, wow, they changed a few things and I felt a big difference.

So I'm gonna recommend that you go to mphoromounds.com and just inquire and see if an assessment would be beneficial. They'll go through your whole protocol, they'll do a blood test and see if there's something that they want to change, because that's a big deal. But as far as the workouts are concerned, maps are not a ballacle all the way. Two days a week foundational trigger sessions

on the off days. And if you want to be active during the week, I would do walking or stretching or mobility work, but no additional workouts. And you should see significant changes in your body from doing that. So you felt a big difference from going from the crazy cardio to MAP's hit. Well, it'll be a bigger difference going from what you're doing now to MAP's in a ball. Because I think that's the most appropriate workout for you right now. The hardest thing is the mental discipline of knowing that recovery is a massive part of this entire process for you.

To be able to take those trigger session days, like in between Maps and a Ballet, it's going to be huge. That's hard. Yes, it's tough. You don't want to go to intense with it. This is a mistake I made the first time I ran the program myself in taking that as, well, this is a rubber band workout

that I have to go crazy with. And no, this is really just about you moving and getting active recovery and really being able to get that kind of muscle pump and contraction, but this is to charge you up basically into the next workout that you're going to have proceeding that. Treat your body like your friend. You want to make sure that you're recovering fully. So that way, you get all the benefit of gaining muscle that you're seeking. Yeah. And Lillie, if you really just love the mental effects of exercise, and you want to do more,

because you might want to, you might find yourself trigger sessions not enough. I want to do something. Well, I'm doing your programs and I'm doing that five days a week. And I'm doing it like with the rest periods. And I'm like, this is like an hour and 30 minutes. I'm doing them five days a week. And I'm doing it like with the rest periods. And I'm like, this is like an hour and 30 minutes. I'm doing it five days a week. Yeah, yeah. No, so maps and a ball, if you're gonna have way less time in the gym. But if you find on those off days,

you wanna do something else, I think Yen Yoga would be amazing for you. I think yoga in general would be great for you, but you probably would gravitate towards power yoga. Don't do that. Yen Yoga, the calming, slow, relaxing kind of aspect, that'll have I think a beneficial effect for you. You need to move. I mean, that's obvious, but make sure it's like restorative focus to that. Yes. Yeah, that's a good recommendation.

I would take your recommendation even farther, though,ian, tell you that. I would love to see you do anabolic with two foundational days. Go through the entire program. Add the yoga in there once a week that Sal is talking about. Then actually do the program again, and that time is when I would allow you to go to three days a week. I'd want you to go all the way through it, running the two foundational days, and then we'd run it back a second time with you running three foundational days. Then after you finish that I would allow you go to the maps performance you should see some pretty significant strength gains so that's what you'll notice you'll go through the program and within the first couple weeks you're just getting stronger very good sign if that happens which it probably will

wow that's that's because I did you guys hit it on the nail on the head because I did start like with the fastest strongest thing I could. So thank you so much for redirecting me because now I'm sure I'm going to see changes that I'm probably not even expecting to see. Thank you. Yeah, no problem. Do you have maps in a ballac by the way? No, we'll send it right over to you. Thank you. Thanks, guys. I really appreciate everything you do for people. Thanks. No, thank you.

We appreciate you. Yeah. Bye bye, thanks. Bye bye. So it's so great when we do stuff like that. And I remember when we actually did the seven day week episode I was like, watch all the people that shouldn't do this or gonna do that.

And one of the things off air, we all kind of joked as we all said that you know watch We're we're gonna do this seven-day week and all the people that we probably wouldn't recommend to do it We do it and it's just you are you're it's so hard when you've trained like this right like she has where it's Circuit-based class right so this is the orange theory F 45 cross-fit as type of high intensity nonstop. And people love it because they feel amazing after the adrenaline through the roof and the cortisol gets released and they feel so good afterwards and they stick and they sweat and so they feel like they're so productive.

And then to take that person and go, oh, someone, let's get maps that she literally went in the reverse order of what I would allow her to do. It's like all the the biggest volume highest intensity programs we have when it and there's only wrong with her getting to that place, but I mean, we wrote them with this idea that you started this on this other end of the spectrum. Well, I'll tell you what I'm really curious about. I hope she goes to mphormones.com and gets an assessment because you think you go to one hormone doctor that it's gonna be the same as going to another one. Nothing could be further from the truth.

These places have been trying to get us to work with them for so long. We say no to it. We said no so many times because we see what they do and it's like, oh, this doesn't, I don't think they're doing things right. Well, there's a huge difference when you go to a place where they really understand how to work with athletes,

they understand how to work, not just with what the numbers are supposed to say, but the symptoms. Not just baseline, like finding your way back to the optimal. Well, it makes a huge difference. Yeah, it's trying to optimize is what I love about ran for a single life, you know? Because a general practitioner, you know, nine times out of 10,

they're looking at the numbers are just like, Oh, you're not, you're within range. You're not. This isn't any danger. You're not going to die anytime soon. And so there's nothing that we're concerned about as far as danger wise, but as far as feeling good and optimizing yourself. I mean, they don't focus on that at all. Our next caller is Pierre from Canada. Hey, Pierre, how can we help you? Hi, guys. So I've been training full body for the last few months.

And I've seen some growth in my calves for the first time. And I've been doing full body two, three times a week. And I've been doing kind of trigger sessions on the off days where I would always do calf raises. But now, since for the last few months, I've also had pain in my left foot and the ball of my foot. I'm guessing possibly met at our salgea. If I'm pronouncing that correctly, which kind of aggravates my foot. Usually, I've been able to do calf raises anyways and kind of push through the pain, but I've never been able to properly recover and it still kind of hurts every so often. So I don't want to have chicken legs and I do want my calves to keep growing.

So is there something I can do an alternate to calf raises to train my calves? Yeah, we first we need to solve this issue because if you just keep pushing through it's going to get worsen worse. So there's a couple things you can look at. One is to look and see if you can work on the fascia on the bottom of your foot. So crossball. Yeah, so you can get like a lacrosse ball or a baseball, like a hard small ball of some sort and you kind of roll it under your foot, especially in the arch of the foot and loosen up kind of the muscles in the fascia there. So that's one thing you could do. We sell those at MyPumpStore.com.

We have them there. Okay, perfect. So focus on that. The second thing I would do is I would work on the articulation of your toes. Do you have maps prime pro by any chance? I do not. Okay, so we have some movements in there. We'll send that over to you. But like there's toe piano would be a good one.

Just to get the articulation of the toes. And then I would work on the tibialis muscle, which is the muscle on the shin. So rather than doing like a where you lift your heel off the ground, what you're your heel off the ground, what you're doing is you're standing on your heels and you're lifting the top of your foot off the ground, literally working the opposite side of your shin. So the calf is on the back, the tibialis is on the front.

And oftentimes, not always, but oftentimes pain in the foot or in the shin or tends to be an imbalance between the calf and the tibialis. So I'll start strengthening the tibialis to see if that makes a difference. And then I would lay off calf raises just for a little while or at least not do trigger sessions for the calves to allow that to heal a little bit

because it sounds like it's already a bit of an issue. Peer, have you played with BFR training at all? BFR training, sorry., yeah blood flow restriction. Sorry, say again. So BFR training blood flow restriction, that's what that is. No, okay, sorry, no, I've never trained that before. So this would be this would be a great supplemental thing that I would I would add into what you're doing.

So maybe it is to Sal's point that you've just got overdoing it a little bit. And one of the ways you can back off is by backing off with BFR. So BFR, and we actually have a guide on this. So when we send over the Prime Pro, Doug can send over the BFR guide for you also. And it teaches you how to do that. You use like 80% less of the load.

So there's not gonna be a lot of stress on the feet while you do it, and it's gonna give your calves a massive pump, and it will stimulate some growth. So it's a great way to complement my calf training, especially if I'm noticing that I'm getting like, shins or my feet are bothering me because I'm probably hitting them so hard too often. One of the ways that I can back off and still train them is to introduce BFR training once or twice a week instead of regular loaded training. Okay, so that sounds great. Yeah, I'd add that, but I definitely think that the

number one place is that lacrosse ball first. I've had similar, I've felt this like what I think you're describing. And one of the ways that I would prime before I start my workout is doing the stuff from Prime Pro that Sal's talking about, and then doing the lacrosse ball and rolling your foot over there. And I believe we have a YouTube video on that. I think I've done the YouTube video on that one on our MindPup TV.

Yeah, so you wanna basically work on the muscles of the foot, right? And just on getting them connected and getting them a little stronger. So like, there's to piano as one movement in Prime Pro, short foot. It's another movement. Yeah. You just want to kind of strengthen the foot a little bit because you're working your

cat. So, you know, you think of the foot and you think of it as just an extension of the calf, but the foot is covered in muscles on the bottom. And you start strengthening the calf, but the foot is covered in muscles on the bottom. And you start strengthening the calf muscle, but if you have an imbalance with the muscles of the foot, then you're going to start to run into some problems. Most people get pain in the arch of their foot, but sometimes you see it in the ball of the foot as well. And it's just, it's usually just an imbalance and you need to kind of back off and strengthen

the foot a little bit before you move back into calf raises. Okay. All right. All right, man. Thanks for calling in. back off and strengthen the foot a little bit before you move back into calf raises. Okay. All right. All right, man, thanks for calling in. Thank you guys, thanks for having me. Yeah, we appreciate it. Nobody ever thinks of that, right?

They never think of the foot or even the hands having tons of muscles, right? We think of the calves, maybe the forearms, but you know, I mean, if you look at an anatomy picture of the bottom of a foot, it is covered in muscle. It's completely covered in muscle. Well, you know, have you ever seen those sandals too that have a little prongs on them?

And so it's just, that's just another way that like, it shows you how much more you can stimulate the bottom of your feet and get them to respond. But then to take that to the next level, what we have in Prime Pro, we have so many different movements specifically for the foot and ankle, that just need some attention. And really to devote time to that is gonna help a lot. Yeah, this screams to me,

like underdeveloped muscles in your feet and then overdoing your calf raises. So waking them up with a little cross ball. I mean, I would love to see that, let's see him do some like barefoot training or incorporating that. Like, I don't know what level he's at, so I wouldn't go from maybe nothing to all of that.

Might be too much now. Yeah, it might be too much, so maybe start this like he should start with some barefoot walking around and stuff, doing, starting to incorporate with barefoot training, I think would help him out, but I think how you hit it on the head with the lacrosse ball and then prime pro stuff.

I think that, I think what he feels right now is he's trying to hit his calves all the time like crazy and he has weak ass feet. So that's his limiting factors. His feet are weak, he has a poor connection there, address that, get stronger feet and then the calves will come up. In the mean time, the BFR training is a nice segue as he backs off the heavy loading all the time. He could still keep up the frequency with the BFR

while he also addresses his weak feet. Look, if you like our information, head over to mindpumpfree.com. We'll let a lot of guides there that can help you build muscle or burn body fat or just improve your health. Again, it's mindpumpfree.com. You can also find all of us on Instagram. So Justin is at Mindpump Justin.

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