Mind Pump: Raw Fitness Truth - 1954: How to Balance Aesthetic & Performance Goals, When to Reduce Training to Improve Results, How to Switch From Bodybuilding to Powerlifting & More (Listener Live Coaching)

Episode Date: November 26, 2022

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: The goal should ALWAYS be to do the least amount of work to elicit the most amount of change. (2:09) Why the guys are SO excited about Organifi’s Peak Power release. (8:53) VR, the ultimate party trick? (15:03) Avalanches are scary. (26:37) Mind Pump Recommends, Orgasm Inc. on Netflix. (31:53) SleepMe during pregnancy is a game changer. (43:29) #ListenerLive question #1 – What program do you recommend transitioning from bodybuilding to powerlifting? (46:27) #ListenerLive question #2 - What sort of training and movements would you suggest as I continue this mobility journey in pursuit to get back into playing sports? (55:36) #ListenerLive question #3 - How, if any, can you marry aesthetic, performance, and strength for a dancer? (1:06:47) #ListenerLive question #4 - What is the best way to gain a lot of needed weight while also keeping my physique in check? (1:21:23) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] MIND PUMP LIVE Q&A W/ MAX LUGAVERE BLACK FRIDAY SPECIAL: ALL MAPS Fitness Products & Bundles 60% off!  **Promo code BLACKFRIDAY at checkout** (Code expires Sunday Nov. 27th) Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout** Visit SleepMe for an exclusive offer for Mind Pump listeners! Mind Pump #1945: How To Formulate A Supplement That Works With Shanais Pelka Oculus Founder Claims To Make VR Headset That Will Actually Kill You If You Die In A Game Watch Aftershock: Everest and the Nepal Earthquake | Netflix   Watch Avalanche | Netflix Watch Orgasm Inc: The Story of OneTaste | Netflix Mind Pump #1927: Performance Training Secrets From A Top NBA Trainer With Cory Schlesinger Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Cory Schlesinger (@schlesstrength) Instagram

If you want to pump your body and expand your mind, there's only one place to go. Might, pop, might, pop 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 Pup, right? In today's episode, we answered live, callers, questions, but this was after a 42 minute introductory conversation where we talked about fitness, curtain events, our live studies, and much more. By the way, you can check the show notes for timestamps.

If you want to fast forward to your favorite part, also you want to be on an episode like this one, email your question to live at mindpupmedia.com. Also, Black Friday sale right now, all maps workout programs, including maps workout program bundles, everything, everything is 60% off. We never do a sale that's 60% off, except for Black Friday. So it's huge, and you can use the coupon code multiple times. Okay, so 60% off, everything and anything at mapsfitinistproducts.com,

just use the code Black Friday for the discount. Now, this episode is brought to you by Organify. They are having their own Black Friday to Cyber Monday deal. So check this out from the 24th to the 28th. You get free shipping with a minimum spend of $125 and 25% off your entire order with the code mine pump. By the way, we just launched a new product with them called peak power It's great to use before you work out this does jazz you up

It does give you a lot of energy go check it out. So again, 25% off and free shipping on anything over a hundred twenty five dollars at Organify.com. You just have to use the code mine pump. That's organified.com forward slash mine pump now This episode is also brought to you by sleep me. They make products that improve the quality of your sleep. For example, they have something called an uler. It's a pad that goes over your bed and it can warm or cool your bed. There's two sides to it.

It's quite remarkable studies have shown that it does have a significant impact on sleep. Go check this company out. Go to sleep.me forward slash pump 30 to get the exclusive mind pump discounts. All right, here comes a show. The goal should always be to do the least amount of work to elicit the most amount of change. Why is man one said that? Yeah. Yeah. You know, I heard

that before. Hey, well, another one. The clip is going to go viral for you. Well, I quit, quit. I quit. No, no, truth is, I mean, to put it ever. To put it differently, you're always looking for the minimum effective dose. And here's why. Because when you do the minimum effective dose, first off, it's effective, so it works. But second, it takes less resources,

produces less damage, and it allows for the normal fluctuations of stressors and issues in life, because if you're always doing the most you could possibly do, one night of bad sleep, one stressful conversation, your diet is off a little bit, well now you're not progressing at all. So this allows for regular life to occur and for you to continue to progress. So this is why this is so important.

It's one of my favorite things to say because I think it flies in the face of totally the dominant narrative in our space. The dogma. Yeah, it's just, I think we highlight and we celebrate the hype and the motivational quotes and the... How hard, how long? Yeah, and I think that that feeds into a bad relationship

with exercise and nutrition for a majority of people. Now, does that not mean that I think there's value in pushing ourself past our limits sometimes? Does that mean that I don't think I should ever stretch myself or if I was an athlete, if there's not some value in building mental fortitude by pushing beyond and so on? No, that's not what I'm saying. I'm speaking to the general population that is trying to get healthier, that's trying to

build muscle that wants to lose body fat, that wants to be more mobile, that wants to live a better quality life. That's who I'm talking to when I say that. And I think that that's the message that those people need to hear more of, unless of this hype bullshit. It's a fundamental change in how we view exercise. The way that we tend to view exercise is that the progress and the results

and the benefits happen during the workout. So it's the pain, it's the sweat, it's the calorie burn. That's what's important. That's the lead, those are not important. I mean, there's some value in some of that. But the most of the value is in the adaptation that occurs afterwards. So, really, what you got to do is look at your workout and say, how can I send this signal

to my body to get the adaptations I'm looking for and then stop? Anything beyond that, anything over, sending that signal. Now it's just taking away resources and requiring more recovery. And then this is what happens. You train that way where you go above and beyond what's necessary and your life screws it up because you're gonna have days, we're not gonna have perfect sleep,

we're gonna have days where you're a little more stressed. So the long term fail rate with this constantly pushing yourself to your limit is super high. Now if you do the minimum effective dose, it's still effective and over time, it's just, it's way more, and over time, it's way more effective because things don't interrupt it. I have the perfect slogan for this, you guys ready?

Yeah, go. Don't be a martyr, be smarter. Oh, wow, that was actually pretty good. Deep. Train on T-shirt. No, but this message has been a tough one for me to adopt. I remember I used to make fun of Adam all the time. Because they didn't even do like the all show no go and like you know you like owned all that and you know no girl asked me how much I bench in the bedroom. Yeah. You know. So like I'm a bunch of stupid lines.

This is the first one that stuck. Yeah. But yeah, no it's so true though because there's just such this mentality that you need to punish yourself. And that's all kind of wrapped into the hype and the more is better and all of that. And to just kind of pull yourself out of that and actually really assess what's working for you and what's moving you forward,

even with your physique, with your overall health, with your energy, with all overall health, with your energy, with all these other factors that are important, that's really what you need to be sure with. It also feeds into the self-hate model. If I just today, all of a sudden I'm motivated, I need to work out, I haven't worked out ever or in 10 years, I'm overweight, I look gross or whatever,

I'm gonna be drawn to workouts that are gonna punish me because I'm already hating myself. So it's gonna feel cathartic. Yeah, let me go to the gym and sweat it out. Let me go make myself sore, that's what I deserve. So the fitness industry knows that and they capitalize on it. And this is how they sell crazy workouts and diet pills and extreme diet plans because people are entering into it,

hating themselves. When we've talked about this many times, you want long-term success, you have to view this from a self-care model. Otherwise, exercise sucks and diet sucks. But if you're taking care of yourself through that, they both are great, because I'm working on taking care of myself,

I'm eating them, I'm nourishing my body. And when you do it that way, you tend to do the right dose. And the right dose is the minimal effect of dose. That's what people need to realize. The right dose is the minimal effect of dose. More than that is the wrong dose. That's some things.

I think this is such an important message in particular today, you know, after Thanksgiving, everybody yesterday crushed all kinds of food and probably sat around and walked around. I want to make up for it at the gym now. Yeah, and so then the the reaction to that is the next day or a couple days later, they get in the gym and it becomes this like punishment and hardcore calorie restriction. And it's like, that's only going to lead you to failure. Yeah. Yeah. Let me tell a story around this real quick.

If I, I met Doug in the second half of my career as a trainer when I understood this. And thankfully, that was the case, is I don't think I would have been quite as impactful with Doug had I not. So just to tell the story, Doug came to me, he had a recurring back injury, but he'd been working out for years, he was no newbie when it came to exercise. He got to be working out since he was a teenager.

So he comes to me, willing and ready to hire me for like five days a week. Like he literally was ready to pay me to train him a lot because he was really serious about getting fit, wanted to build muscle, I don't want my back to hurt. And I told Doug, and luckily I'm a good salesperson, I told him, no, you're only gonna work out me twice a week. Take away clothes.

And I remember, I remember when I said that to him, he didn't believe me, I had to literally close him on the fact that we're only gonna work out twice a week. And then I told him, I said, let's just watch what happens. Let's see what happens. And he trusted me. And the two days a week workout for somebody who was already experienced,

already been working out, Doug hit PRs in his 40s and late 40s, and dead lifts and squats and bench presses and got the best physique of his entire life. Two days a week. Two days a week with that. It was the right dose of training. And had I not done that, I would have lost Doug.

I don't think mine pump would have even started. We wouldn't have created maps, but that was, that's exactly the application. It worked and it worked for him. So pretty crazy. Anyway, and other things. I can, let's go. Let's get to this organify release, bro.

This is it, right? Today is, it's like it's live, it's here. The packaging is all done. Like people can actually go purchase it now. So I had the opportunity to put this together with the people of Organifi. I have some really smart people over there that understand how certain compounds affect the body, how to combine certain compounds. They also have a very holistic mindset, which I love, because I wanted loosely a pre-workout.

I wanted something that gave people energy that you could use before workout, before work or creative endeavor, something you could take in the morning, but I didn't want, and I know this, like people, especially people who abuse pre-workouts, they just want more and more stimulants. I said, no, I want something healthy,

that's gonna give people calm focus, the kind that's gonna be productive, not the kind where you're kind of, you know, gacked out of your mind. And that's what we did. That's what we put together with Pete. So I feel like, I don't know, I'm more excited about this than even you are, which is crazy to me,

because how bad you wanted to do this. But I think what's so neat is, and it was you who said this when we all first met, you know, when we were kind of like laying out what we saw as the vision of the podcast. And one of the statements that you said first that of all of us was that you really wanted to merge health and wellness with performance. And they were separate.

They were there was there was you were if you were a sports performance type of lifter training athlete, it was, there was definitely a genre of people that gravitated towards that. And then if you were the health and wellness type of person, there was a genre of people that gravitated. And there was so much for each side to learn from each other. And the goal was, could we bridge that gap with this conversation here and teach people that are in, you know, that are doctrine by one of them and explain to them the values on the other side. And this whole idea of peak performance as a supplement and coming from a health and wellness brand

is to me such a cool example of something that you envisioned and you wanted eight, nine years ago. Well, obviously I tested it before, but then I didn't use it until this morning. So you guys know the video I sent you guys this morning. I hit it. I hit it. I hit a deadlift. I haven't hit in like 10 years. 585. So it's six plates on each side. I pulled it at 43 years old. I haven't done that since I was like in my early 30s. But in the morning, so to prep for this, first there's two things. One, I couldn't hit six. I could have pulled six, and I think wisdom is starting to set in a little bit,

because my ego was like, go for six. And I was like, nah, let's keep it there. And I didn't hurt myself, let's keep it there. But the way I've been, what led up to that was, I cut the volume of my training. So earlier we talked about minimum effective dose. That is a hard thing to follow, especially if you're a veteran or been training

for a long time, even for me, because my training tends to, it starts here and it's working, and then it slowly moves into more and more and more until I'm over-training. It takes me a while to realize I need to scale back. But I scale back,

doing kind of the maps 15 kind of version of type workouts. Noticing my strength is going up. I'm feeling good, bumping my calories. I'm feeling great. So last week I pulled five, 35. And I'm like, I think I got, I think I got six plates. I think I could do that next week.

So I got good sleep prepared. Then I took three scoops of this bad boy this morning. So I had three scoops of peak power, got on the bar it video tape it so I have the evidence you guys can't say I'm Got it in our text I got it on Instagram confirm There was six of those places paper in it make sure It's like Wolf Boy It was legit. It's pretty obvious. We've aged. I don't think there's any fully aged. You know, it's like, oh, that's from 10 years ago, Sal,

like, no, there's no full. Is he still using these papers? That was a thing, too. Yeah, that's real. This is the date. This is today, for us. So you did three scoops. So explain again, like with the caffeine dosage of that.

I think it's so cool. So one scoop is 100 milligrams caffeine, but then there's other stuff that's in here, Bale. That's a 300 milligram hit that you took then. Yeah, so for me, that's a strong hit, right? Well, I don't know how to add it. But Bale Bab is in there, Guayosa, there's Lyons, Maine, you know, coffee, fruit, extract, Bacopa.

All these things kind of work together to give you this like, improvement in performance. And I wanted it dosage so that you could go low dose. So 100 milligrams of caffeine is low dose. And that's probably appropriate for most people. And then people who are bigger who use more caffeine or drink more coffee could go two scoops or three scoops. So I went three scoops and then, you know, I'm gonna try three hitter.

Did my thing or whatever. You might need five. I'm just like, the stupid stuff of it doesn't work. Just a week. Justin drinks coffee and dog ears. It's like seven coffees equals ten. Yeah, you know what I mean? But anyway, I mean, you know, that's why I did that.

I said your quote at the beginning Adam, because half the time, I think people need to realize this on the show, half the time. I mean, we might sound preachy, but we're actually talking to ourselves half the time, I think people need to realize this on the show. Half the time, we might sound preachy, but we're actually talking to ourselves. Half the time. Of course. It's all shit, it's all the same stumbling blocks

that we continue to hit ourselves. I think that's why I get annoyed when somebody gets defensive about the stuff that we're saying is like, come on dude, I mean, a lot of this is us sharing our own mistakes with people, that was the idea of the show also was to present it in that context, not as a bunch of dudes that think we're smarter than you that are over here telling you how you need to do stuff.

It's like, listen, what we do have is a lot of experience, not only training ourselves, but lots of regular ass people. And we made a lot of mistakes along the way of doing things the wrong way. We've troubleshooted a lot, you know, back in the day. It's just kind of funny because I like, I wish we wouldn't have experienced so much at the very beginning because I wasn't very good. You know, but you have day, it's just kind of funny because I wish we wouldn't have experienced so much at the very beginning

because I wasn't very good. You have to kind of work through that. But like all those, like all the challenges and all the stuff that we had to kind of like figure out, that's what we're trying to convey. Like we personally went through our clients. Like there's always like an example. I think one of us can probably pull from.

Oh, 100%. So it's Black Friday and he guesses on the like the most per... I was like trying to guess the toy that's going to get bought the most or like a product that is like in a crush like you know what's what do you see? So I definitely think I believe that and maybe duck into fact check me on this. I believe Meta's second version of the Oculus. It looks better. the Oculus is better. It does look better.

It looks cooler. Did you guys figure out something? Did you guys see that the VR headset that one of the Oculus founders made, it's now for production? The one that will kill you in the game. They literally made like a VR headset that if you die in the VR universe,

it blows your brains out, kills you in real life. Nobody has that. I know. They made it. I saw that. I mean, I didn't fact check it or anything. No, it's everywhere. That's what it up. It's because. It's real. Like, why?

Who's going to use that? Here's the other thing. Like, who's to say some crazy tyrannical person? It doesn't like capture somebody and like, this is like some sadistic, this is like a horror movie plot. Yeah, like make you play some virtual game and then the stakes are death. What's that movie, that horror movie, with the clown on the bike, and it is the crazy, come on, there's like a 50, like a million of these, the event Event horizon. No, you guys are very terrible. Saw?

Saw. Saw. It sounds like that's a good job, bro. And you like scary things. This guy should have been all over that. No. Hey, sometimes I have off day. No, look, I found it right here.

Doug, did you find it? It's the Oculus founder, Paul Merlucky. He created a VR headset that kills you if you die in the game. He claims he's making that. According to this article here. But why? Why would you make this? I mean,

that's gotta be a publicity stunt. Come on. Of course. That's a good call. Yeah. They're getting ready to launch the new one. Oh, we have this. It's a good call.

Dummies like us talking about it and debating it. And it's like, all our juniors giving them free commercials. Okay, so that even amounted my own code. Yeah, it's easy. So that's my prediction. is giving them free commercials. Okay, so that even amounted my pump code. Yeah, it's easy. So that's my prediction. I predict that it will, you know what I find fast now, you guys looking at the usage and all this stuff.

So it did incredible, right? They made all kinds of money off of the original one. Even I'm tempted to buy the second one, just because I'm curious on the tech and I wanna see the progress. I was so impressed with the first one, as far as like the capabilities and how good it looked that I'm very interested to see the evolution of it. But that being said, the behaviors that are around it are pretty interesting.

It seems that we all have them, right? I think everyone in here has one. I don't. Oh, you don't want to. Doesn't have one. Doug has one, just you have one and I have one. And I think that we actually fall in the category of how most people have used them. Yeah, I don't know to do that one? Doug has one, just you have one and I have one. And I think that we actually fall in the category of how most people have used them.

Yeah, I don't know. Like a lot of the beginning and then never again. Yeah. Yeah, I've used mine for about 10 minutes. Yeah, seriously. Yeah, like I had him buy one. A bunch of impulse buyers over here. We bought, we bought, we bought, we bought, we got.

Dude, it's cool, but it's just, Adam pulled all the party trick. Adam got, this is what Adam does. Adam likes to buy shit, and pulsably. My actually, he likes to bring kids toulsively my actually like the bring kids live I should have got commission I made 20% off all your sale he was free. I just want to play you guys in ping pong I called Oculus so food

He's a deal shoot me one of my friends did you tell these guys to be like play with them? We're gonna play people I mean I was on a kick for a minute. That, a minute. Yeah, no, I for maybe a month. Well, mine did get chewed up by my dog. So that is a part of why I don't have my anymore. And because I have already had a moment where I was like,

God damn it, I wish I had those because I wanted to box because I did like that as cardio. But it is interesting that I do think that we're more common than we're not. I don't think a lot. And which flies in the face of this huge investment that meta is making on the virtual world that we're all going to get plugged in. Because it's such a commitment to step out of reality in a sense. You're isolating yourself from everything else, in terms of that versus the augmented reality, where it helps to bring that in to what's already around you instead of like,

I gotta be all isolated and I don't hear anybody else, I'm totally fully immersed, which is cool, but again, that's a big commitment in terms of continuously doing that. I think it's a step. I think it's a step on the way to what's going to be the next big thing. It's interesting also to me is that it comes at a time when it does seem that the message at least around our space for sure is getting more and more people.

I don't know if you guys know this or not. Remember when I wanted us to do this a couple of years ago, after, of course, after I read those books, how I wanted us to start a a couple of years ago, after of course, after I read those books, I wanted us to start a trend of shutting all of our tech down and everything for a day and make that a thing. There's a lot of companies that are doing this that are starting to a day off of completely of tech or a week off of tech.

So it's interesting that we're right when this company is betting on all of us going all in, on being plugged in and being in this virtual world, there's also this kind of pushback from a lot of people, especially in our space. Yeah. Of, hey, you needed to attach from these electronics and we're all becoming so dependent on them.

There's all, you have to do something that's innovative and groundbreaking and change kind of people's habits. Otherwise, the data shows that the most played games and the most played games and the most downloaded games are simple basic games. It's the games, those apps that people play on their phone, like Candy Crush or...

Slappy Bird. Yeah. Shit like that. Which by the way, that guy, you know that guy, he... I don't know if I'm not necessarily agree with that. I think one of the most played games in the world and profitable games would be games like that.

Profitable is different, but downloaded and played. Yeah. There's a simple basic. Well, yeah, I mean, it's simple as basic. It's cheap, right? So you hit a much larger demographic, but that tells you like that, that, that's a hint is what I'm trying to say. I mean, you, okay, but you could also make the case for like, the, I mean, I would love

to see the stats on the average game player that plays modern warfare and how many hours they put in. I have grown-ass friends that are in their 40s that put hours a weekend still of playing that video game. Okay, this is what it's like. You have gamers and then you have everybody else. And gamers are not the majority of the population. So, okay, okay, and I like this conversation

because this is where I think the VR world and the things like Oculus are gonna appeal more to. It's gonna appeal more to the gamer than the ever Yeah, I think augmented reality is gonna be I do I do see a slight bridge to everyday people I do think that the where it's going and I believe this was one of the leaps that they made in the new the new Oculus is making the interaction with like meetings better So I think that's gonna be kinda cool, where you're gonna have these,

we have so many companies now that are working from home and that are based with employees all over the country that being able to put a immersive pair of goggles on and actually have this virtual meeting where we feel like we're all in a room together. I do see some value to that. Do you see, I guess it's popper. I don't even know if this is an option,

like within the metaverse, like people will go in there and they'll play old video games, like in, like what, you're playing a video game, in a video game setting, just like what is that? Inception, yeah, inception, that's it. You know what would be, so I think augmented is gonna be the thing that hits the mainstream. And I think it's gonna be everyday stuff.

Like, you go online to shop, or instead of scrolling through Amazon, you'll be able to have something pop up, and you'll be able to kind of rotate it, and I don't want that, and go through this. I think it's gonna be stuff like that. It's gonna be like our normal habits augmented through the actual utility.

Justin brought that up. I think that makes, I think he makes a really good point that yeah, it's less of a commitment To have things like this, right? I think that that that'll be a way that we adopt it faster I was thinking of a comparison like it because you remember 3d movies like they've been pushing that so hard like this is gonna be the next wave Nobody likes them. No. Like I just think too. Why is that?

It's novelty. It's novelty. Because, okay. I like 3D movies when I was a kid. I like the review. I like the review. But I look at it as like a party trick. Like if somebody's coming over,

it's company and like, oh, check this out. You know, and it's like, you can kind of experience it again through them, but it's just not as consistent. Well, part of the reason why you don't like it, or why I think you don't like it all the time is because it's a bit annoying. You have glasses on, there, you can still see it out the side,

you get a little bit of a headache or dizzy sometimes from it, it's like, you got half your vision is on the 3D, half of it's on your preferal, it's like, but the Oculus is way, that was one of the things I liked about the Oculus was, I was impressed with it. They're getting away from the handles. This is what I heard with the new one.

Yeah, I think so. That's just your hand. So my theory is that the reason why the average person doesn't use them a lot is because we have a tendency to want to keep one foot in reality. And it doesn't feel like you're in a reality yet. You still feel like you're in another place in a game. So until they make it doesn't feel like you're in a reality yet, you still feel like you're in another place in a game.

So until they make it where you're like, oh my god, I'm actually in reality, which is going to take a long time, you want to know that you're still in reality. You want to have one foot in reality and one foot playing a game or being there. When you put the glasses on, you're gone. You're in there and people don't like to be in that. Average person is like to be in that for too long. You know what I mean? Like a little bit, but not too long. You know, you have friends over. You don't like to be in that. Average person is like to be in that for too long. You know what I mean?

Like a little bit but not too long. You know, yeah, friends over, you don't want to be in this. So that's my theory. That's what my theory is. Yeah, it's a shitty theory. I think, I think. I mean, I don't think it's because it's not there yet, bro. That's all.

It's not there yet. Your theory was it's annoying. Yeah. What? I mean, why do you not like the 3D glasses? Okay, why do you not like, why do you not use the 3D for all the three? They're annoying.

Yeah, they're annoying. You're right. That's exactly what it is. There's just a little noise. Science magazine. That's so good. Yeah. That will be like a study show.

Oculus is annoying. This is why people, No, I am surprised though, that it's not, you know, it's not taking off like I think that they anticipated, although I think it's cool, but, you know, to your point, so a bit novel, you know. So what were the other gifts that,

like, because you brought up Oculus, but were there that ones you, we're still speculating on. So that's the main one that came to mind for me. I was asking you guys, if you had any thoughts around other things that are really public, like sometimes iPhone does really well But the iPhone has been a bit lackluster. I mean I the how many how many new iPhones like at what point

They're not that I'm still gonna do to it. That's exciting. It's like a little better camera. I was like nothing Yeah, the camera is cool. I mean, and it's cool, but like how much cooler? It's not enough cooler for the average per if you're in like our space I think you and you take a lot of video and pictures and stuff like that because you're on so much social media, which is a big chunk of the population, I think that appeals to. But I think then you have like the whole other population

like my mom and stuff like that, who's still like on iPhone six or something. Yeah, I'm gonna say it's my mom. As long as it works, you'll say it takes photos, it takes videos. She's got my mom the new iPhone. And she's blue on. She's funny, she's like,

Sal, she calls me, she's funny. She's like, she called me, she goes, I can unlock my phone by looking at it. I'm like, man, how many phone back were you? That's been in the for a while, mom. My still has a big button on it. Yeah, I know. So I'd have to type in my code.

Or like, did yours have a thumb print, at least on it? Like, how far back? That's my mom. My mom has like, she don't know what one to buy. I was like, send her a stuff and she's like, I can't open this. I'm like, why'm more bad. That's why mom is like, she don't know what one's doing. I was like, center of stuff and she's like, I can't open this.

I'm like, why can't you open this? I'm like, you have an eye, but she goes, yes, I have an eye phone. I'm like, what iPhone generation are you on right now? I don't know, I think it's six or seven. I'm like, it's time to update mom. That's funny. Dude, I have a new fear.

I have a new fear. What's that? I have a lanchist. I watched that, so you watched it? Yes, okay. I know exactly what you're trying to bring. And I just saw another video. I watched that done so. Oh my god. You watched it? Yes. Okay, bro.

I know exactly what you're trying to bring. And I just saw another video. I just saw another video on social media. There's a guy filming a mountain. I don't know if I can find it. I gotta say, I gotta, let me see, I'll find it later. But he's filming from far away, bro. The mountain is like way over there.

And he's filming. And there's a huge sea of avalanche. And they're all filming for far away. They're like, wow, that's so cool and it keeps coming And it keeps coming and it keeps coming That's it right there. Look look look how far away it is. Hey, that's an old video, right? I've seen that video Is it yeah, it's an old video. I've seen that clip and the guy you can tell you start zooming out zooming out And then you can tell when they realize like oh shit. This is gonna hit us dude. Was this attached to the Nepal?

I have no idea. I've seen this in the exact video. But look, that's an old video. At this point, you know, everybody's like, ah, fuck. It's coming forward, it's still coming. That is crazy. So anyway, there's that docus series called avalanche on Netflix. Is it on Netflix?

Yeah, Netflix. What'd you think of it, dude? Dude, I was so freaked out. Okay, so any, so they did three different locations that they kind of documented and filmed from. So for me, and obviously scary-wise, like being the ones that were actually traversing up to Mount Everest, that's gotta be the absolute worst place to be.

Well, so they're going, first of all, I don't know this, but just to get to the base camp of Mount Everest is like three days of like, you're in the wilderness hiking, like you're going, it's a voyage to get there. And some people, that's their whole thing. That's the whole thing, I'm just gonna get to base. It's so insane just to get there. Like they really did a good job of like highlighting

all the challenges it takes for you just to get to that point. And then from there, there's like these these nut caves but like tunnel ice tunnels. You got to go through this like glacier. It's basically an ice like frozen waterfall. And the ice is so massive. You got to cover it over these sketchy ladders. Yeah dude. It's like it's still moving very slowly because you can hear it when they're up on them Don't you hear that you hear the ice still me. Yeah, doesn't a certain amount of people die on that every year Yes, every year and they leave the bodies up there super dangerous. Yeah, really usually they leave the bodies because you can't find them They died in an avalanche or they fell down a crevice or there we can't find the body So people find bodies sometimes when they go up to the top. Yeah, they find oh, this is the climber format So in Craig me for a moment, but I'm pretty sure they said it was like a, I don't

know, like a year or six months previous to that or something they had. Another like an avalancher, yeah, an earthquake or something, and it like covered that one area, so they couldn't climb, and so it was like, it was closed, and then it just like reopened, so there's all this interest of like an excess of people wanting to be able to now go. So you get to the top of that. Well, they're climbing it. And these are all high performance like people.

Like people who go to do Mount Everest every day people, they tend to be like the kind of people that just they just like to challenge themselves. Cause it's crazy. So there's just one girl and she's telling her story and she's like a graduate from, I don't know, UCLA. And you can tell she's like a high achiever. And that's she wanted to do Mad Evers like I gotta do this. Yeah. And so she does it and they're climbing the ice waterfall part which is literally like you're

climbing mountains of ice and in between you fall down your dead and sometimes you have to cross these crevasses with a ladder so they'll put a ladder flat like this, and then walk across the ladder, and you're looking at it, you're like, that's 100 feet, fall off you, so anyway, they're doing that, she's doing that. She's literally walking across the ladder, she's so proud of herself, holding on to the ice and hanging, and then the earthquake hits.

Yeah, that's what it was. It was like, it was about to go up this huge like cliff, and the guy just got up, and she's like looking up, and they hear this rumbling. And then you just all of a sudden see just this this cloud just like coming in and just covers and boom and then everything's just chaos did. Oh my god. It's crazy. It's one of the camps lost most of their people. Really? Yeah. So, base camp didn't lose very many. They were lucky because of where they were positioned.

And you hear them on the walkie talkies reaching out to the other camps. And he's like, look, we have very minimal injuries. Nobody's, we made it out okay. How are you guys doing? Mass casualties. That's it. We need as much as you can say.

As much as that. How does he come out? He's coming out. Is a new documentary? It's out on Netflix. Yeah. Yeah. And I mean, what's crazy is, because I don't think they realized too that maybe they

did realize the impact of the earthquake, but they thought it was probably better elsewhere. Like it was just localized there at the mountain, but as you go further out, it was just as bad if not worse, especially into the city. Is it kept my view? Yeah, so there was these apartment buildings that they just kept building up and up and up and up and no regulation, no regulation. And so there's always people that just got smashed and trapped and like literally buried

alive, did it? It's crazy. How long ago was that? It wasn't that long ago. Yeah, it was a seven point eight was at the seven point eight earthquake in Nepal You could look that up. We're just look up at the branch that did you speak in a documentary Did you guys see orgasm ink yet? gosh, I was gonna watch it you have you have to watch it So this is about I read the thing this is like like a cult, right? He's in our space. Of course.

He's in the health and wellness space. Roll my eyes because of the footage. Well, because it too, you see how what's been with Paltrow and there's all these celebrities that we're promoting. This lady basically, she had a TED talk. Yeah, she had a TED talk to me with a viral. All right, so what's it about?

Tell me what happened to this. So it is literally, so the theory is that, and you've definitely heard this theory before in our space, that we are these pleasure monkeys in life that the ultimate way to live a fulfilled life is to be in pursuit of pleasure and that you should continue to always pursue that, right? And in all aspects of life.

In order to really connect with other people so basically you need to be pleasure and give pleasure with like everybody you interact with. So it really started off where she attracted a lot of these people that you know struggle with having an orgasm or touch with other people and sexual abuse. Well this is why it turned into a cult. It was because it literally changed hundreds, thousands of people's lives. People that really struggle with human connection and touch, people that really struggle with having their own

orgasm or giving an orgasm to somebody else. And she really got these people to let their guards down and become comfortable with touching other people. And even being in these environments that she would cultivate around strangers to be very comfortable with their sexuality. Well, it started out mainly women empowerment thing, right? So it was like very much because it would be immediately creepy if like it was dude and also like that the guy needs to get the orgasm. You know, so they've centered it all around like women getting orgasm

and it became a demonstration thing at a certain point at these. So it's like a group of people. I'm gonna get this girl in orgasm. The teacher technique and try to use scientific principles behind it, talk about breathing and their venting. And then certain technique for like 15 minutes, basically stroke them off in front of everybody.

So it was like, they're like, they're like, oh, so vulnerable and, you know. Yeah. Every part of me was out there. It felt awkward, but you know, that's weird. And then they're just, they have this huge orgasm. And then it literally just becomes, they just get swept into this entire doctrine

that she just created. And then they just start recruiting people, it just keeps growing and growing and getting more popular amongst celebrities start to be like, wow, there's something here. Well, all these people are experiencing this crazy, like sexual health. Justin had a really important point that I missed was that you're right.

They really centered around the like the woman's empowerment movement. And so so many people like the Gwyneth Paltrow and stuff, piggybacked off of that. Like yes, this is like strong women, women are control of their sexuality, can control of their orgasms, take what they want. Like, you know, you, you or you are the dominant force in this.

Like, and so they really, she really, you're the dominant force. So masturbate while my friends and I walk. And I have no idea what that is. This is all about you. But I mean, she, I mean, so many people, the crazy part was how much she got away with and that she still out.

So was it just that they turned into like, just, no, so it, okay, so it just kind of escalated and escalated and escalated to a point where like, so it became the women empowerment thing and then she started to tell her stories. So you start to kind of piece together and I don't know how much of her backstory is true or what she made up or what she didn't,

but like basically I think she's like molested or had some kind of like bad encounter growing up and she want to be a victim and so this is another like empowering part of her story that's like I'm gonna regain the reins and take control of this and like and this is how did she take people's money like that she really yeah charge a lot of a lot of money for these so what happened okay so imagine this right a place where we're given all these women orgasms the amount of men that would be attracted to come to these things. So they would charge the men, like a fucking crazy premium to have access to these groups. A lot of women either got free or a discount to be in there because the ratio was like eight, eight, you know, we'll start out women

and then it quickly became a weird how that happened. That's strange. And the way they would balance it out is they would bring is they would recruit other women for either free or for a discounted price and the job to bring them. Now she's in the predicament. She doesn't have enough women to be able to pair off because they have to pair them off because one has to do the dittlin.

Well, the other one has the technique. And so basically it got to the point where the staff that first of all like got so swept into her doctrine like now believe in her and her message and all the stuff now they have to like all of a sudden you know provide the the diddling and it became more than that and it became like sex was like part of it. She's like a madam. Yes.

It literally became that and she ended up being where they would, and like Justin's saying they had like these people that were early adopters that were completely drank the Kool-Aid, she would now start to promote them, right? And they would become like, and then she would like a priesthood. So she started, yeah, yeah, exactly.

They're like priests. Yeah, so she wrapped in a cult doctrine, and she pulled in from other religions and started to literally like yeah, Hodgepodge piece all these things together that justified like sexual practice She was using like passages from the Bible, Abu Dha, she was using it She would use all types of religions and she would mesh it together to promote her message Yeah, it was, it's free to do it But people just got really set cool

And here's the thing, while you gotta watch this, because it still exists. It's one of those documentaries where it leaves you hanging like, she got away, she's traveling the world somewhere and cashed out. I think she sold the company.

Sold her shares, got a bunch of money from it, is on the run and out. And then the company has now rebranded as OM, so OM, something OM, so OM. Oh, yeah. Something OM, I can't remember what it is. Meditation, meditation, look up. Meditation. Yeah, they like smashed it together.

Orgasm meditation, and that's only two, right? It's in San Francisco, this all started. Yeah. So you got all these tech people that are high into like, very much so attracted that female empowerment movement, the hippie, clinical, all the guys that went with him, that exactly what you think they look like.

Yeah, Clad's still getting higher and watching together. And this guy's talking about how much it changed. I'm like, his- So, I just had sex before. Yeah, his original interview was like, you know, he's just dude, just tech dude. He like hasn't had sex really. And you know, he has like no experience.

And then he's like, then like, you see him like at progress in the show. He's like, oh my god, I was the greatest thing ever. Like, he was so happy about this cult. You know, I was like, he's like, I found a gold mine. I mean, he was like, 40 people. He changed my life. He was like, yeah, bro, you just fucked like 30 girls in the last six months. He hit the lottery, pal.

Yeah. And they're being encouraged to experiment with you inside this I mean he moved they moved into this like Like Yes, they all they got the money for is it you find it one taste that's it yeah one taste and now it's the Institute of O.M. Yes, the unconditional freedom project. Yes, unconditional, oh that sounds great.

Yes, but like, okay, so there's other part of it. Like it got dark though. I mean like to go even further they she was like promoting rape like like that was a crazy turning point at one point. She let out your bees. She used it. Yeah, she used the she used the angle what her being molested as a child to say that never let a man take your power away. You control your sexuality no matter what,

even if it's being physically taken from you. So no more of this being raped and then claiming to be a victim from that. You own that. You own that. You take control that. Let your inner bees you own that, you take control of that. Let your inner beast come out. Yeah bro, that's what, that's where it took a hard turn.

I think when you had situations like that, there's a girl that was, that was a, I believe a victim of rape and then she tried to, or girl, she tried to adopt this message and then they were like, she's the more boyfriend and her boyfriend was abusive and they were like encouraging him to be abusive. Oh my God, that's terrible.

That's how it all started unfolded. That's terrible. Was that she was starting to push all these other agendas on these? You know what's funny? I almost feel like you're guaranteed to be in a cult if sex is a vol. Like if you ask, if you don't know,

you're like, my God, a cult. Well, I just started to do the diddly. You know what I told her last night? Look what I told her last night. I said, you know, cold. Well, I just thought it was the diddly. You know what I told you? Look what I told Katrina this last night. I said, you know, I also think this also highlights how interesting creatures we are that we have, we all have this internal desire for some sort of higher power, spirituality.

100% and it's funny because I feel like the people that are most susceptible to these crazy weird cults are actually the biggest deniers of religion in God. Like they're like, they're always a people that like, totally refused like religion or God or anything like that or like, and they're like, oh, anti that or they're atheists or agnostic.

But then they, something else becomes a religion. It's something else becomes it. And then they fall for all the same shit. It's the same stuff that you see in some of these crazy major religions. You know, you know, it's crazy is that old wisdom, okay, that thousands of year old wisdom, that's found in multiple old religions,

so that the world's most practiced religions that have existed for thousands of years, they all say if you don't worship God, you end up worshiping power or pleasure, or I think it's money or honor, I think are the main ones. And that's exactly what happens. Like, you people worship drugs,

or they worship climbing the ladder at business or chasing money, or maybe just trying to sleep around. Or they find some weird cult religion that says the way to spiritual enlightenment is to just have as many organisms as possible or whatever, right? It's really wild to me. It is innate.

I think it is innate in us to have that because we're driven by hierarchies, we're driven by decisions. Every day we make decisions and whatever decision you made was obviously better than the alternatives. So ultimately, if you follow that long enough, there's a top value. And if you don't consciously make that top value something good, it's gonna become something else.

And you'll be able to buy it. I think that's the something good, it's going to become something else. And you'll be alive. I think that's the positive and the power of going after something that is unrealistic, unattainable, like a god-like figure because it's their perfect in every aspect. And so putting that as your highest value, it'll be a forever journey for you. You'll never have the perfect life. You'll never be exactly like Jesus. You'll never be that person.

So the pursuit of it for the whole rest of your life is what leads to this fulfilling type of life. Versus, you could reach the top of the corporate ladder. You could reach ultimate as much sex and orgasms as you candidate. Like all those things we get there. All those things do eventually cap out. And then what happens when you do cap out,

like where are you still fulfilled and what happens as far as your pursuit afterwards if you've built most of your worth around that? Yeah. And the religions happens when you do cap out, like, are you still fulfilled and what happens as far as your pursuit afterwards, if you've built most of your worth around that? Yeah, and the religions will tell you that the world religions will say, we have a yearning for God, and if you try to fill that with something else, it's like drinking seawater to quench your thirst.

You'll need more and more and more, and it becomes addictive. And this is what they say, but it seems to be true. It really does seem to be true. So, really interesting. We're supposed to mention, sleep me. I wanna tell you guys this, really interesting. Did your wives body temperatures change dramatically

or dramatically change their preference for hotter cold and house when they were pregnant? We were probably gonna say, you're pregnant. I'm like, it's funny, you're bringing this up, bro, your wife is pregnant. You do know that's like crazy. But it's like wage, dramatic. So my, it's constantly hot. My favorite almost on the same level.

We were. So that was actually one of the best things. America changed around, I had been here for 12 years, had a kid now for three. So, and the temperature thing was been one of the, you know, the big wedges of the relationship on, how hot to keep it, how cold to keep the house.

And it's been one of those things that she could just never feel, like does not understand me until she got pregnant. When she got pregnant, she literally felt like I felt where she was so hot all the time. And I remember looking at her being like, okay, you see how you feel right now? I feel exactly how you feel all the fucking time.

That's how I feel. I run like that. Did she change her? Remember, her, her, her, her, her temperature? Yeah, yeah, yeah. She didn't use it, he'd at all during the pregnancy. She does now, right? So she, and it, and it, it went back, right? So it was only during the time that she was pregnant. That, that, that, that, because you guys were complete opposite, you were like freezing.

And she was, she runs hers right now at 80 and I run mine at 55. Oh my God. Yeah, yeah. But when she was pregnant, she brought down, she brought down yet with me or wouldn't run it all. 55. Oh my God. Yeah, yeah. But when she was pregnant, she brought down the act with me or wouldn't run it at all. Wow, that's wild. Yeah, yeah. Speaking of them,

they're the last ones for me to wrap up for the Utah play. So when this goes live, most of, I'm not going to would, most of the Utah property should be done. I believe we get the last bit of our theater chairs. Oh, yeah. This week, I know Justin just ordered some cool decor for the theater. I know PRX is in route to land there this week.

I have contributed zero to the decor. And I think that was by design. Yeah, I mean, we've been part of the deciding the color of the character. Oh, actually, I had the blue. The blue kitchen is you. I had it, so nobody hates the blue kitchen. We'll see it. Do you know what I know?

I've never seen how it turned out yet, though. I had input on the stonework.. I hate it. So nobody hates the blue kitchen. We'll see it. Do you know what I know? I haven't seen how it turned out yet though. I had input on the stonework. That was about it. Yeah, I was thinking. Everything else is still on my input. You guys have better put that I do. So yeah, so it's pretty much close to being done.

So I'm hoping probably the next time that we record a podcast, I'll be giving a link to people. I've had a lot of DMs around people asking when the house will be ready. Most of everything will be ready. Most of everything will be there pretty quick. The last things that I'm waiting on besides the cooler thing I should have are the sleep me. It drives me crazy that the change the name. Sleep me will be there by that time. The one thing that may take a long, I'll get the cold plunge in time. The sauna will be the one that will be the sauna and the jacuzzi

will be the two that will be the the sauna this the and the jacuzzi will be the two that might be a little late So awesome to be ready. I'm excited sleep me bro What's up everybody? This is just a reminder black Friday's right now 60% off all maps workout programs including bundles 60% off across the board go to maps fitness products calm and use the code black Friday for the discount All right, here comes the rest of the show. Our first caller is Amanda from Texas. Amanda, how can we help you?

Hey there, guys. From Texas, nice to meet you guys. You guys are amazing. Thank you. I'm listening to you guys. So just to my question real quick, I'm a bodybuilder since 2018. And I've been doing bodybuilding for so long, but I recently finished one of my last competitions in September 8th. And I noticed that I started losing muscle,

I didn't like the feeling of losing strength. So I kind of want to close that chapter and go to powerlifting. Would you guys recommend right now I just finished Y'all's symmetry. I loved it. I'm doing right now, the five by fives. But what do you think I should do next? I'm thinking of competing for Powerlifting in the summer. Maybe June, July. But what do you guys recommend transitioning

from Bodybuilder to Powerlifting? And what programs do you recommend? Yeah, are you familiar with our programs? Very much. Yes, me and my partner. When we can, we try to get it. When you guys have your discounts, try to get your programs. We have a symmetry.

We've done pretty much on a ballake, everything like that. And because of you guys, we transition to trainers, actually, and clients love all your work too. We try to help them. And because if all your work too. We try to help them. And because of you guys, we're doing great things on ourselves and clients and people out there. Because she's coming from bodybuilding, I would actually, the obvious answer is power lift.

But I actually would run performance first, just because of your bodybuilding background. I think performance will serve you better first, because we have time too, right? So we have time for powerlifting. And you said in spring, is that one worth thinking? So what you said? I'm giving summer time, give me a little bit.

Oh yeah, you got plenty of time. So I would run performance first and then transition into powerlifting. Yeah, so that's actually excellent advice because what that'll do is that'll protect you from the issues that can arise, almost always arise when somebody trains powerlifting for a long time, right? Which is, you're not doing a lot of lateral movements, there's no rotation.

And although you get stronger, you tend to notice aches and pains. And bodybuilding training doesn't necessarily address that very well. Now performance will. And so what will happen is you'll do performance, then you'll get into power lift, and at the end of power lift, you're going to be much stronger and feel much better than had you not done performance to begin with. So I think that's phenomenal. Yeah, I like that advice mainly because to like,

you're going to train these full body movements. And it's very much more movement-based. So coming from bodybuilding to switching over to powerlifting, you're really going to have to understand how to generate more force and to be able to get your body synchronized. So it's not segmenting, because that's one thing, especially with dead lifts, I see that a lot with bodybuilders transitioning over.

It's a bit tough with that. So yeah, I really like that a lot. Yeah, that's also a great point. So Justin basically is making the point that the switch from bodybuilding to powerlifting is, it's like you're switching from feeling the muscle to perfecting the movement. And math performance is a great segue to powerlifting. It really trains you to be movement focused and not muscle focused. Now what can you expect from training this way? You're gonna build muscle.

You're gonna build muscle. You're gonna get stronger, especially if you combine it with a diet where you're feeding your body, where you're eating in a little bit of a surplus, you're letting yourself eat those carbs, your protein intake is high. And I think that training for strength usually is a much better pursuit, especially for women.

Because women tend to, more often than men, tend to fall into the trap of trying to be lean all the time and tend to be a little afraid of the scale changing or whatever. And focusing on strength tends to be very healthy. And there's a lot of strength that women tend to kind of have untapped without realizing. And then when they switch that mentality and train for strength, it's like, oh my gosh, I feel amazing, I have oldest energy, my libidos up,

my metabolism's up, I'm building great curves, I've got my butt is building, everything's kind of coming together. So I think this is a great transition. It's a much healthier one than the one you came from where you were putting, you know, presenting yourself on stage. Did you compete in bikini bodybuilding physique? I did bikini. I started since 2018, but I'm ready to let that go. I noticed since I'm

getting older, I'm 35, so I feel like I feel a little weaker and I don't like that feeling. So I kind of want to close that chapter and just move on to something different, especially since us women are prone to osteoporosis and being in a strict diet plan, reducing calories up to like even a thousand two, a thousand four. I know it's not good for me. So I'm ready to transition out of that and just live heavy, you know. Be smart, eat smart. And right now I'm, I'm, I'm eating when I'm hungry. So I'm eating protein.

I'm eating my veggies, but I'm having carbs and every meal because I want to be able to lift and grow that strength as well. Yeah, you're gonna love it. I, you know, I love for you to actually just circle back with us after you go through this because I think you're a perfect person to hear from that's been bodybuilding training and dieting

that way for so long. I'm gonna experience this performance and then goes into power lift. I think it's a perfect person to hear from that's been bodybuilding training and dieting that way for so long. I don't really experience this performance and then goes into powerlets. I think it's gonna be a really cool story to hear after you've gone through that. Yeah, you know what's interesting too, Amanda, that I've experienced with clients like you, is that there's this untapped strength

that wants to surface, but what's prevented it from really coming out is the restrictive dieting, the high volume training, the tons of cardio, especially when you're getting ready for a show. So it's like under the surface is all the strength that wants to just come out. And then when you really train yourself properly

and feed yourself, because you've got the training background, because you've been training for so long, it explodes out of your body. It's going to blow your mind. You're really going to love the way it feels. In my experience, women that make this transition, they almost never want to go back. If they do, they go back and get on stage and it's very different. They've got more muscle, faster metabolism, they feel much healthier.

This would be a great experience. You said you were a trainer. Do you have M prime and prime pro? Yes, actually We've we've helped a lot of clients with that and especially on myself. I have a lot of What we notice on clients out of myself is just like I get a stress right here in my upper body my shoulders And lower back pain. So we do everything with the Prime pro and and what was the other one that you have a prime?

do everything with the Prime Pro and what was the other one that you have? Prime. Prime, yes. We use both and that helps, that helps us a lot and the clients. My, my, my soul is the one who came, I think a couple of weeks ago with you guys too. So, um, you know, everything works with that and thank you for that. Yeah, good deal. All right. So we're going to send you performance. Um, but then after that, power lift would be, I think, I deal. So I see that you got your Christmas deal. I actually put it up on Halloween. But I'm in early person too. Not that early.

Like we'll go up this week. So that's funny. That's right. Carrying. No, in two weeks is going to be Thanksgiving. And by the time you know it, Christmas is around the corner. So I like to enjoy it but I will click back to the question. So you recommend right now finishing symmetry and then going

to performance. Yeah. And then for performance, what do you guys recommend after that? Power lift. Power lift. Yeah. That's when you're going to that's where you're going to first. You're going to see strength gains with performance. For sure. But then when you get to powerlifting, then think about it. By the way, that would be the most perfect cycle. Let's say you go on this kick of getting into powerlifting meets and you want to powerlift for the next year or two,

running you through performance, or excuse me, symmetry, performance, and then powerlift. Oh, that's one. Symmetry, performance powerlift, symmetry, performance powerlift would be a great cycle to kind of run you through, to get you ready every time for a meet. Just it'll dress everything I would be concerned about

as a coach if we're just mainly focused on powerlifting to make sure that you stay, keep those joints nice and healthy and mobile. Sounds good guys. Thank you so much for you. I knew I was stuck. I didn't know who to call and I was like, let me message an email, mine plump,

and you guys are awesome. Thank you so much. Thank you, thanks for calling in. You're welcome, thank you. Thanks. It's gotta be one of my favorite people to train. Is women who go from the like the dieting, I have to look a particular way, mentality,

I've been doing this for a long time, then you get them to switch to training for strength. And it blows their mind every single time. Well, there are also things a lot. Yeah, there were one of my favorite clients to train too. Also because she's already proven she has incredible discipline. Yeah, that's what I mean.

Yeah, if you've competed on stage, you've already, you've already been able to be disciplined with a diet, be disciplined with a training. So if I can just get you to change the focus a little bit, now like in the mobility direction or the power of the totally direction, they see incredible. That's why I wanted to hear back from her. I'd love to hear her experience over the next three to six months,

but it blows her mind. Our next caller is Dre from Michigan. Dre, what's happening, man? How can we help you? What's going on, guys? What up? What's up, man? What up? What's up? What's up, man? What up though?

All righty guys, man. Hey, um, I got some one of them. Man, thanks for everything you guys do now I've been listening to the podcast for Shit man, um, about three four months now. My girlfriend actually pin me on to guys because she's into fitness as well. So kind of a fitness couple here and Yeah, I'm died No, no, it was not yet She's a keeper, bro. Yeah, yeah, man. Yeah, man. She's actually not working out right now. So Yeah, man, I guess I guess really is, uh, for the last four months,

and I've been diving in, listen to all of you guys's podcasts. Um, and since then I've personally gotten more, you know, dedicated or more, I'm serious with the fitness goal. Um, during, just to give you a little bit of background for me, um, during the whole COVID-19 pandemic, all that crap. I actually took that time and decided to actually go crazy in the gym. So I'm not sure we saw those pictures,

I sent you the left one is when I first started right before, right during the COVID and the right is a year apart. I've been training and I guess my first goal was to gain mobility and actually lose a little bit of weight there. Now that I've done both those things here, my mobility has definitely increased. I can, with my squats, I can ask to grasp, you know, with great form and posture. Now I want to train more so in the, like an athlete, if you will, with this social power, but I'm nervous because I'm always wanting

to work out by myself. I want to train like that, but I don't want to hurt myself, you know then. So I guess I need tips for tricks you guys have for me or. Yeah, Dr. Yeah. Are you, did you, when you or yeah, yeah, are you are you? Did you when you went through this process? Did you start or go through any of our programs yet? Or have you not used one of our programs yet? Man, you know, I haven't used one of you guys programs yet.

My girl did get, I think it's maps abs or something like that. Yeah. And you know, I, you know, you, I had a train man. Get that fat off the fight. Get anything with abs. You know, so I didn know, you, I had a train and I get that fad off before I didn't think of apps, you know, so I I didn't touch the apps at all. So I think the perfect place for you to start is actually our map symmetry symmetry program and then to work into performance. So the combination of those the two of those would be really really good for you. So I'll have Doug send symmetry over to you. And then we have a program that is like specific

to exactly what you want to do, which is maps performance, which will lay the foundation. But the idea that, and I don't know how old are you? Because I'm somebody who is an athlete at heart, and I'm also very scared to go train, even with my knowledge, to go jump in the gym and start doing explosive movements. How old are you?

Yeah, and I'm so I'm 36. Um, be 37 here in March. Um, yeah, man. And 36. So yeah, you want to lay, lay a solid foundation first, that's map symmetry for you and then transition into performance. So that's literally like the next six months of what training should look like for you and and follow that follow the program to a tee.

Yeah, Dre, the key, the really the key to preventing injury is to scale back. So the exercises should be exercises and movements that you can perform comfortably, that you can perform with good technique and good form. And then when you feel like you master those techniques, then you incrementally advance yourself. So you always want to train below your threshold, train, master that, and then move up a little bit. So you're always kind of moving yourself up slowly. And if you do it that way, your risk of injury is quite low. When people hurt themselves, is when they push themselves to their threshold, as if they're in competition in the gym.

Now, there's nothing necessarily wrong with doing that, but the risk of injury goes up quite a bit. When you're testing your capacity, that's when the risk of injury goes up because you're pushing your body to the limit. So if you train below that, whatever that may be, and really master that level to the point where you're like, okay,

I can move up a little bit in either tension or in speed or in depth or whatever. If I can progress myself just a bit but still feel quite comfortable, that'll keep you pretty safe. And that'll progress you. That'll progress you at a really good pace. Yeah, well, you already have the right idea coming back in

and realizing that just jumping back into athletics is probably not going to do all that great. There's no real like lightweight to just jump into whatever you're doing. I don't know, what did you play any sports proceeding this? Oh yeah, man. So all throughout race group, I was kind of a two athlete kind of guy. So basketball football and you know, running loads of world, my football coach will always make me run a track. So yeah, I was forced into that, you know, but really enjoyed it, man. Growing up and I think what scares me about really training is supposed to be is because I have this, you know, that, you know, you guys heard it, told me this times, but that extra gear

with the whole, you know, I can go the extra mile, you know, I mean, especially, you know, when I first started my journey, I was really heavy into, you know, I pop on the CT Fletcher, you know, audio and just, you know, go, you know, try to go crazy, you know, I mean, in a sense, so, yeah, typical athletes stuff, yeah, that's why I'm always like, yeah, I'm happy you're coming in with that type of mentality because to lay down the groundwork, to go through and see like what you're at right now, like currently your body, the state and the shape it's in, like your joints, the functionality, the strength. So you can address all that in symmetry. It's going to reveal itself. You can

build strength support and stability there and then move your way back in and sort of climb that ladder back to peak performance, which is the smart way to do it. Yeah, and you can even, once a week, go out to the field of the court, don't play against other people, because that's gonna be too tempting for you to push your intensity. But do drills and stuff on your own, light drills, easy drills on your own, just to get your body familiar to moving,

like you did before. So you go out in 30 minutes, 60 minutes of, some of the drills you remember doing when you were in the track, or when you played basketball or football, and just in doing it like 60, 70% intensity. And so literally you're gonna go out there and feel like, well, I could definitely push myself harder.

That's okay, that's where you wanna start, and get your body refamiliar with moving in that particular way. In a perfect world, he would actually combine that when he gets into performance, right? When you get into the mobility days. So it feels true. If I was actually coaching and training you, I'd have you run through symmetry, literally how we lay it out. That's the program we're going to send to you, right?

So I'm going to send you that one for free, go through symmetry. Then after that, you're going to get into maps one for free, go through symmetry, then after that, you're gonna get into maps performance. When you go through performance, every other day you do these mobility days. And so it's basically like dynamic stretching. In a perfect world, I would have you either go down to a local field or go over to the basketball court,

whichever one you wanted to do. You do those mobility drills, and then you do exactly what sales do. Do some of your favorite drills that you do in basketball or football and kind of ease your way in. The combination of that strength training program with that mobility with like light drills

would be the perfect way to get you in back into like full speed sport by like, you know, middle, middle in the summer next year. That's right. Yep. Okay. I'm not sure if guys got one more time for another question. I just want to throw some of my numbers to you as far as body fat percentage. I'm at a 15.1%

body fat muscle mass 145.5 body water 62.2% lean body 154.9 pounds, bone mass, 9.4, protein, 17.5, visceral fat. 10, BMR is 1888, metabolic age, RIS 34. Okay. That's all good. Yeah, you're a good place. Yeah, that's all fine. You're 15% body fat, it's a good athletic body fat.

You know, you can get a little leaner too. You can even get a little heavier. You're going to be okay right around that 15% is a% body fat. It's a good athletic body fat. You know, you can get a little leaner too. You can even get a little heavier You're gonna be okay right around that 15% is a good body fat percentage for most athletes You know some people get down as low as 10 But that depends on the individual, but you're you're in a good place You are and honestly by when you start getting into this program because it's gonna be so different from probably how you you train You're a little muscle. Yeah, you're gonna build muscle, you'll naturally lean out. So however you're eating diet wise right now,

I'd probably keep that way unless you're really trying to cut right now. I wouldn't want you cutting hard while we're doing performance type stuff. I want you fed, but you don't. Yeah, are you fed? I'm trying to make that show. I actually want to build a little bit,

so I was looking to add. Okay, you're good. Yeah, you're good. Yeah, add calories. That's, I would rather, I would rather, I wouldn't want you in a cut right now. I would say, if we're trying to get back into athletic shape, and I'm gonna put you on a program like this,

I'd rather you be in a slight bulk than actually, you know, in any sort of a cut whatsoever. Yeah, and what'll happen, Drays, your weight won't change that much, but your body composition probably will. So your weight might change a pound or two on the scale, but you'll drop like a couple percent body fat and gain a few pounds of muscle. By the way, that's how you know you're doing a perfect job at this. If you're able to

increase calories, say 300 to 500 calories a day and you not gain weight and you're following the program, then we have a pretty, I mean, that means we're probably putting on muscle and leaning out at the same time. And if you feel good and feel fed at that, that means you've hit it perfect. Yeah. Awesome man. Appreciate it. Cool.

Thanks for calling, Andre. Awesome man. Thanks. Thanks. Good luck. Good luck. No problem. Yeah, it's, you know, the challenge, the biggest challenge with that

has always ego because. Yeah, exactly. Yeah, well, I mean, even, look, I,, look, I've done non-conventional sports, but even in the gym, you'll work out or I'll work out, and I'll be like, okay, I know I've got to keep my intensity at this level. I haven't done this particular exercise or push myself this way. But then you feel good. You do it, you're like, oh, I feel good.

And that inner challenge comes out, you're like, let me push it a little further. So that's the big challenges, you go, because you could go out and do drills and be like, oh my God, I feel like my old self. Let me go play a pickup game. Just jump in the game. Yeah, that's right. I mean, I love the fact that he's only been listening for a few months and he's already has the right mindset. Totally. I mean, because I think one of the hardest things to convince athletes is to even go through

that process or even to become aware that, hey, I probably, there's another way you should do this. Yeah, I have a feeling I shouldn't just go right right back into my sport. So the fact that he's already smart enough and aware of that, you know, I probably, there's another way you should do this. Yeah, I have a feeling I shouldn't just go right back into my sport. So the fact that he's already smart enough and aware of that, you know, I just hope he follows the program to it. If he does, I think he's gonna feel amazing by summertime, next year. Yeah, you really your body remember, when you don't do a movement for a long time,

your last memory of how you did it was with a different body. So, I know. You try to apply that to the new body. Yeah. That's some problems happen. I learned that lesson. Our next caller is Rebecca from New York. Hi, Rebecca. How can we help you? Hi guys. So I've been listening to your podcast. I'm a recent listener and I appreciate everything you're doing. And my question is this with some context. I am a former professional Latin dancer. I am now a PT and I'm trying to serve the Latin dance community.

And one of your recent podcasts, one of you guys said, if you're training for your sport, right, maybe you have to sacrifice a little bit of your aesthetic. If you're training for your aesthetic, maybe you sacrifice a little bit of your performance. So my question is, as a dancer dancer that's like not really possible the aesthetic and the performance kind of have to marry each other so when there's a way you guys recommend training so that these dancers are not only strong but bit of confusion around that. When we talk about sacrificing performance for aesthetics or vice-versa we're talking about the extremes. That's right. And what you're talking about is a sport that requires

both. You want to have performance, you also want to look good. And with dancing there is an element of improved performance when you're also leaner, when you also have some of the aesthetics, right? Because you could train as a dancer, you just get maximally strong, but get a little bit too thick and heavy, which will also impede on your performance and dancing as well. So in your particular case, I would focus on the performance. And then I would eat healthy and the aesthetics will follow with that. When we talk about what we talked about, we're talking about people who are so extreme

in their pursuit, like if you want to be like the strongest power lifter, you're not going to be shredded, right? Or if you want to be on stage as a body builder at 2% body fat, where you're not going to be the strongest, you're going to be and you're not going to have the health that you want. So, but in your particular case, when it comes to a sport like dancing, where the visual and the performance are both important, it's not a bad balance. It's actually not a bad balance at all. So, I would focus just on the performance, eat healthy, and you'll, and you experienced this as a competitor yourself. Like, if your diet was good and you were just practicing your,

your movements and dancing quite a bit, you looked apart, right? It wasn't like you had to sit there and really focus on You know getting shredded or anything like that like let's say a physique competitor What what it was really about keeping the balance between the two. So that's kind of that's kind of the idea How much dancing are we are we talking about like as far as practice? How often? How much dancing are we are we talking about like as far as practice how often So I don't I don't do this anymore, but I start crying to do I mean they're non-stop They're dancing or performing or teaching every weekend rehearsing every night So it's pretty intense in terms of how much they're doing and I'm trying to come in with the education on rest hydration

Nutrition and all that stuff on top of getting away from the passive stretching and moving more towards strength training. Yeah. The other thing to consider is at a very high level of competition in dancing, you are going to sacrifice a little bit of health in the sense of maybe joint health. Like I'm sure at the highest level of competition, most dancers probably have issues with their feet or their ankles or their knees or you know, so at that level there is a bit of a trade-off because you're trying to push yourself to be the best in the world. Now if you're working

with somebody that's kind of doing this as a hobby and you know they like doing it, it's fun, they do it on the weekend, then I wouldn't sacrifice one or the other. But are you talking about high super high level competitors? Yeah, I'm talking about people who travel perform internationally. They are, this is their job, their high level performers athletes. So I've trained a handful of clients like this. And you know what I found as a coach was one of the most challenging things was actually

getting them out of like poor eating habits So because they do have to have like a lean physique They they they they restrict a lot of food and then they they train in a dance a ton And so they they keep their weight in check But then they don't have like the the tightest most aesthetic physique they could have because the way they diet, they don't eat enough protein intake, they go for maybe off season, not eating the best, and then they go also and they cut, and they're eating celery sticks all day long, and they're eating low, low calorie just to keep the body fat down. So a lot of my conversation was educating them on the importance of a high protein diet. They really didn't need that much strength training.

I was only strength training them like one time a week full body. Because they're dancing so much, but really trying to teach them how to feed the body properly and that they could and they can't eat. So that was my experience at least. I mean, they tend to have that. I can't weigh, I can't be this much.

And so when they're in season dancing, they would like restrict the calories, but then I'd look at the diet. It's like a salad and celery, and all these like low dancing, they would like restrict the calories, but then I'd look at the diet, and it's like a salad and celery, and all these like low calorie, low nutrient foods, and then they're doing all this, and then they're pushing their bodies at extreme levels of dancing.

And so teaching them how to feed their body properly, how to strengthen one time a week so that we can have some muscle mass on us and have a good metabolism. But then again, still focusing on their sport, because their sport is dancing, to me, that's kind of the balance or the dance that you have to do as a coach is, you know, how do I keep them fed properly and then teach them and educate them the importance of strength training like one time a week so they can perform

at optimal levels for their dance. Yeah, the other thing too is you're training in a very rare demographic. These are high level, so you're training high level competitors. Your job as a trainer or a coach is number one to prevent injury. It's not to improve their performance. You want to just manage and make sure that they don't hurt themselves. A lot of their exercise is going gonna be kind of correctional exercise. That's gonna be the majority of it.

And if you do any strength training, it's gonna be very minimal. And basic because of the amount of volume that they're already doing with the amount of training that they're doing. Like if you throw too much strength training on top of what they're doing, then you really run the risk of increasing

the risk of injury. Did you listen to the episode that we did with Corey Slesinger, the NBA Strengthened Coaching Coach? No. You should listen to that episode. That would be very valuable. It's a really good episode. And the way I want you to listen to it is to think

as his NBA athletes, like your dance athletes, like in season. And he does a lot of what's called microdose training with his athletes in season because obviously basketball is the highest priority in their sport while they're in season. So like your dancers, while they're in season because obviously basketball is the highest priority and their sport while they're in season so like your dancers while they're in season that's of the highest priority and so the way he strength trains them is in these micro sessions. Very very short couple exercises. That's you know it'll be good for this is maps of team. Yeah thinking the same thing. Maps of team would be perfect. Spreading the load out in the stimulus that way they're still getting

those kind of strength exercises but it's not too much in terms of volume intensity because they already have all that excess of movement and activity that they're working on performance-wise. So that would just help to aid into, you know, strengthening support in their joints. Yeah, it's literally 15 minutes a day of strength training. And I think that would probably, you know, just based off of the feedback that we get from top level strength coaches, you know, who are training athletes in season, this is, they say the best approach.

And I agree with them. I think that's during the season, what about when there's that off season, or can they do a little bit more training like days of week? That's right. That's right. And especially if you can bring down a bit of the dancing, just a bit. Yeah, like take some of that volume down,

you can focus on my strength training. I know it sounds impossible, but that would be ideal. But I mean, that's, again, that's the dance that you have to do as a coach is, if they're doing hours of dancing every single day, I can't believe it. Yeah, a lot of cardio and then some tricks. So here's the thing, they have to be strong enough as the guy and the

girl to do tricks as well, because they're lifting each other, they're facing and supporting, they have to fly. So they're like, I want to be stronger, but then also there's so much cardio in this world of light and dancing too. Yeah, well, you know, here's okay okay, so, I mean, a lot of the strength, um, based movements that are done in sports are highly technical. Like, for example, like I could lift 200 pounds over my head, okay? But if you give me a hundred and five pound dancer and tell me to lift her the way that a dancer supposed to, I'm probably going to fail because there's so much technique that's involved.

So then practicing these lifts and their dancing is really gonna maintain that. As far as adding more strength in season, it's gonna be these microdose workouts. You're not gonna do an hour of strength training with them. Now off season, I would reduce the dancing a little bit and then I'd introduce more traditional strength training. Dead lifts, overhead presses, bench presses, rows,

and that kind of stuff. But if they're in season, I really think Maps 15 is gonna be your best approach, for sure. We'll send that to you, by the way. Oh, thank you. Yeah, thanks. And then after that, when you're off season, Maps at a ball, it is good, Maps strong is good,

Maps symmetry is good, those are all good programs. That I think are maps for form. And those are all great programs for off season. Rebecca, are you in our private forum? No, I'm gonna have Doug give you access to our private forum to that way you can get because here's a thing to like when you're talking about the type of athlete You're talking about like every case is very Individual too, so like it might help to be able to have access to us and be like hey, I have a client This is the this is the condition. This is the issue, this is the challenge, and then we can be more specific than I know right now we're talking very general

and I think I would give you different advice based on each case, right, on what their challenges, because there are so many moving parts and so many different exceptions to the rule on what I might advise someone based off of what's happening with that current, you know, client of yours or that athlete. So we'll give you access to that and then send you math 15 also. Awesome. Thank you. All right. Thanks for calling in. No problem. Thanks, Mike. Thank you. Good, good, good addition, Adam, because the more advanced the athlete is the more specialized. The more advanced the athlete is, the more specialized, the advice and the training. Why did you lie to her though about the dance moves and lifting over your head? I literally walked in yesterday and you were doing the dirty dancing thing with Justin.

Yeah, I was really, I mean, that part where he jumps and runs and lifts them above my head. Yeah, that was, we're getting better. We are, we're getting good. It was finished day. It's full of work. We finished it with a chest. I low, I slowly lower them. I don't like that part.

Yeah. Hey, it's only way I'll practice with you. We gotta do the whole thing. Fine. No, I mean, you know, I mean, that's another point to you. I mean, she's a physical therapist, she said. So I'm sure she knows some of that. Oh, I didn't care.

She had a physical therapy background and even beat me. That's what she said. Oh, I didn't catch that. Or maybe I read it, I read it her question. That, you know, that so much of strength moves in sports is technique. It's not necessarily like, oh, I can lift this much weight

therefore I can do this. Yeah, I mean, I mean, not really, not necessarily. Well, also, I mean, she's got to have it off season. I know that's another one of the things because they're constantly traveling. And it's like a year round. It's tough. It's tough to really focus, hyper focus on strength training when you don't like, uh,

present it with adequate time to really focus on it. You know, when you get to athletic any sport at this, this high level, this is like training a professional football player or basketball player. The micro tweaks, uh, for them are so, so individual. So it's really hard to give like this. I mean, this was a bunch of 15 year old kids that were just trying to build general strength. Right. Real easy advice, right? So I want to go back to what you address in that. I mean, what we said, what we said in that episode is still very true. Like this as far as the if you are a super hyper-focused

athlete and you're dancing two hours a day, every single day, you're going to sacrifice a little bit on body sculpting. You're not going to have a women's bikini competitor physique. Now, does that not mean that there's not anomalies that look like a bikini competitor and is in a great dancer because she has great genetics? No, of course there's those anomalies, but if you're trying to train to look like a bikini competitor

and also a dancer, something's gotta give. And so those same rules apply, and then to Justin's point, when you're an athlete like that, you do need to have somewhat of an offseason. You can't be doing dance. Also, this is a unique sport, because you know what it reminds me of,

it reminds me of old, the old school bodybuilding competitions, the very first bodybuilding competitions, you would come out reminds me of, reminds me of old, the old school bodybuilding competitions. The very first bodybuilding competitions, you would come out and you would do a feat of strength and then you would flex and pose. And if bodybuilding was like that today, there's no way these athletes would hit the stage at 2% body fat. They wouldn't be able to, because they wouldn't be able to do the feat of strength. So there's a balance when it comes to these dance sports.

You got to have the aesthetics and the performance. So you got to kind of balance the two out, unlike, like you said, football, there's no balance. Here's what you look like, go play and let's see if we can make you play better. Well, and I think too, really, the nutrition's the biggest thing that you can have control over in this situation

and present your body a little more aesthetically, like you can manipulate. So I think that if you put a little more emphasis in that during the season, I think that'll go far. So this is my, been my experience, okay? I've only trained a handful, but in my experience, they, when they get into season and they have their outfits and they gotta be performing on stage

and they, they all wanna look a certain way and so they go into this like extreme diet. And they just, it's just all about calories. They cut their calories and they're already doing so much activity. So they definitely reduce weight, right? They drop down, but they do it in such an unhealthy manner that they don't have the best looking physique

potential you'd have. They don't have the healthiest, the strongest because they're not feeding their. So most of my effort with these clients was around like teaching them how to feed their body properly and how to balance out their macros. That to me was the biggest game changer in their supporting them in what they helped you avoid inflammation

and all these other thing, joint pain, like if you're, you know, if you're just not eating, you know, ideal foods and like process foods and things are making their way in. It really affects the performance. Oh, there's a high rate of things like osteopenia and like dancers, like ballet dancers. I mean, these are people who are training their bodies hard

yet how are they getting bone loss? Let's see, they don't eat. They're not eating enough nutrients. So that's, I mean, you hit the knee on the head with that. Our next caller is Josie from Indiana. Hi Josie, how can we help you? Hi, so I am an artist in a florist and I've been lifting weights since eighth grade

with decent progress beginning in 11th grade. I've been listening to your show for about two years and I've gone through the whole back catalog. I've really enjoyed it. And using your info and your advice when my brother started lifting, I was able to teach them like how to go to the gym and how to lift weights. It's another a lot stronger than me, which is a bummer.

But I guess it means I did my job, all right. I'm now a freshman in college, and I'm struggling with my fitness goals. I love weightlifting and I really enjoy seeing my physique change from lifting weights and getting stronger and I also really enjoy walking and running. I run like two to ten miles a week. It really depends how I'm feeling. And then I walk probably about 28,000 steps a day right now with some, I'm kind of expecting that to change since winter is coming and in Indiana the winter is rough.

I can get above 40,000 steps without really trying that hard. I lift weights five to six days a week, averaging about 90 minutes per session, and my problem is this. I lost weight that I couldn't afford to lose this summer. I'm 5 to 5 104 pounds, and I lost about 15 pounds. So for me, the 120s is way healthier, And I'm currently averaging out to about 2,000 calories a day, like I eat more or less depending on the day. And I'd like to bulk up sooner rather than later. And I know your programs are great. And I've heard a lot of your information, but the problem is knowing what direction to go, But the problem is knowing what direction to go because I know an incremental approach would be like generally the best direction. But my weight right now is just not sustainable. So I need to like get it up faster.

And I can't do like the don't look at the skill approach because my weight is just like not right for my height and not right for my body. So I would love to know how to like gain weight in the healthiest way possible and just have like boost my metabolism and make it work with the amount of steps that I take every day. Because I'm not a person who would like to be a 10,000 step maximum. Okay, I have to know more about that. The only time I've ever seen steps consistently that high was when I trained a professional soccer ref. So what are you doing to get 28 to 40,000 steps a day?

That is insane. I, I'm a commuter on a college campus. And so I have some time before and after classes. And I love walking and listening to podcasts. And that's, I live in a really walkable town. So I just, I just get out there a lot. And then I fall asleep if I try and read sitting down. So I just tend to read my college stuff, like walking on the treadmill, and it just kind of accumulates.

But like I said, during the winter, I don't think I'll be hitting, like really getting it that easy. So, it should go down. Okay, so, and the goal is for us to get our weight up a little bit and build some muscle. I actually think it's going to naturally happen. I mean, that is so many steps that you reducing that by 50%. It's going to change your calorie

deficit so dramatically that you'll probably start to see a little bit of waking. And if not, we increase our calories in tiny bit and we focus on strength with a map, Santa Baller type of a program. Joe, are you noticing any signs of hormonal imbalances? Is your menstrual cycle off? Or are you noticing any changes in hair and skin, cold hot tolerance,

energy, libido, anything like that? Yeah, so that, that is why I know I need to gain weight, like right now is because, because my menstrual cycle has been off for a couple of years. Oh, wow. And it just like, my skin is always on and off. So I know that that is off.

OK, look, so I'm going to give, this is an easy answer. So what I'm going to give you is actually very simple. The challenge is going to be following through, because you love exercise. You have a bit of a, you know, I'm going to say this very lightly, but a bit of an unhealthy relationship with exercise, and I'm speaking from experience, this is the challenge that I have as well.

So the answer is very simple, and if you do what I tell you, you're gonna get what you want. The challenge is gonna be doing it, okay? So what I would do, if you were my client, and if I could get you to do what I want you to do, I would tell you to take the next week off completely, so you do no exercise, no running, you can keep walking, but I would do no exercise,

whatsoever. Continue to eat the way you are. And then when you get back the following week, I would have you lift twice a week. That's it. Two days a week of lifting, I would do no running, especially with the amount of steps that you're taking. And you will see, if you follow that, first off, when you get back to lifting, the following week will be stronger if you follow that, first off, when you get back to lifting the following week, you'll be stronger than you were immediately, because your body needs that rest and that recovery. Then following that, you will see the strength gains and you will see improvements. Your menstrual cycle will come back within a few weeks, probably, at most within six weeks, if you follow that.

The challenge is going to be, can you do it? Can you do just two days a week? Okay. Okay. So I have a question on the nutritional side of that, because I understand what you're saying, and I will try to all write it down and try and follow that next week. What I've been having trouble with recently is trying to get my calories up. And then it's, it's kind of led me into this like, binging cycle at night because I'm like, what anything works. So and I end up eating a cup of

peanut butter. And I am just like, what the information is so conflicting. Yeah. Unlike do carbs, do fats, eat whatever you want over you over you're over thinking So just like in this scenario Can you not over thinking it but like if I if I eat what I want I'll eat a couple peanut butter every night So it's like I need a little bit that's because you're so depleted and you're probably starving for that starving I started for that fat. You're severely over trained and under fed right now Yeah, you just need a bulk the cow to bulk the calories up throughout the day.

Can you have dairy? Or is dairy okay for you? Yeah. So you can have a glass of milk that wouldn't bother your tummy. It was your breakfast look like too. Well, I'm gonna give you this, this is gonna be easy.

If you could have milk, if milk doesn't bother you, just do this eat like you're doing, and have a eight to 10 ounce glass of whole milk with breakfast lunch and dinner. That will add the right amount of calories, fats, proteins, a little bit of sugar that your body and it's it's nutrient dense. So whole milk eight to 10 ounces with breakfast, lunch and dinner and that's it. That'll do it for you right there. And then two days a week of strength training, we're

gonna send you maps and a ball follow the two day week option. Thank you. And take next week off. So I would add the milk now, and then I would take next week off completely, no cart, no running, no lifting. And here's what you'll notice, your sleep's gonna get better.

You're gonna get better energy. You're gonna start to feel like, man, I'm on fire. Then you're gonna come back and work out the following week, and you're gonna be stronger. And you're gonna be tempted to ramp things back up. Don't do that. Stick to two days a week for a while until you get your menstrual cycle back,

which is a great sign. When your period comes back, that's like a very good sign that your body feels healthy enough to be fertile. And I would stay with that for a while. And the challenge is gonna be when you start to feel great and you start to get that energy, the challenge is gonna be keeping yourself out of the great and you start to get that energy, the challenge is gonna be keeping yourself out of the gym

and keeping yourself from doing way more stuff. But you gotta follow the process. I know you said try, so I'm gonna give you a quote from one of Justin's favorite movies. There is no try, there is only do. So don't try, just do it. Just blindly do it, cause here's what's gonna happen. Here's the challenge, Josie.

You're in the state of relationship with exercise, where if you listen to yourself, you're not gonna do what I say. So what you're gonna have to do, and you've been listening to us for two years, is you're gonna have to just be like, literally, I trust what they say. I'm gonna blindly follow,

because it's gonna go against every feeling in your body. Everything in your body is gonna tell you to do more. So just blindly, literally, just blindly follow what we say and then you'll get where you want. And then once you start to get there, it'll get a little easier because you'll start to feel a lot better. But you gotta blindly follow it for a little while, okay?

Okay. All right, let's do that. We'll send you maps at a ballac. And then to follow maps at a ball. And then follow up follow up with us, Joe And then to follow follow maps and a ball with mass performance and map symmetry if you want more programming after that But maps at a ball like two days a week. Perfect. Do that not next week, but the following week Okay, all right, all right. Thanks. Thanks, Josie Thank you. You got it right

You know that this is like bro. I one person in my entire career. Yeah, that you know, that's a, do you understand how many 28,000 of 40,000 steps every day is he was a professional soccer ref. Yeah. Doing multiple, do you're running up and tell them they love not for multiple games? Or a male carrier, male carriers. Yeah, I, you know, I can't remember training too many male carriers, but you're right. They were like 25 to 35.

Yes, do you have to come up with it? When she said, she could easily hit 40. Yeah, I've never trained anybody. You are not, is that that level? You are not sitting still all day long. She exercise and movement is a drug for her. 100%. There's something she's avoiding,

or it's, you're running from something. It's a very hard, it's a very hard thing to break, which is why you literally have to go into it and blindly trust and just follow it and just fight every feeling in your body. And then it'll get a lot easier, but she's in that state. Like I know, I've been, you know,

well, even that bad, but I've been there. And I know the craving that she has for peanut butter. Almost always when I have somebody who's really defeated like this, the female client of mine, that's just not getting enough healthy fats in their diet, that your body is telling you that, no wonder you love a cup of peanut butter,

it's all the fat in there. The body is telling you like calories. I want it, I need it and- And you just let go and it's like, whoa. Yeah, and simply just, I mean, reducing the amount of activity, increasing a little bit of calories, but you're right, the hardest, it's easy advice, hard to take.

Yeah, so here's why I gave her the advice of milk, because so I've trained people like her, exactly, like females in this position, they've got this kind of unhealthy relationship with exercise and nutrition, and so long as they can tolerate milk, I like it because it's liquid, and it doesn't feel to them like they're overeating

because you're drinking it. You don't feel so hard of the meal. But three, three eight ounce or 10 ounce cups of whole milk, that's like 400 calories. A lot of protein, there's some carbs in there, good healthy fats, nutrient dense, you know, usually it's fortified with vitamin D. She gets the calcium. That's like the perfect addition. And then she drops her training and gets rid of the running. She keep walking, her body will respond.

It's like waiting. It's her body's like, please do this for me. Please let me recover. Yeah, and then watch what happens. But the hard part's gonna be doing it because whatever she's running from or the reason why she's using exercise the way she is, and maybe she doesn't realize this,

but once she stops, it's gonna surface. So you're gonna have to deal with some of those feelings and some of those challenges in other ways. Yeah, you're keeping your body that busy, you are trying to stay distracted from something. I don't know what it is. Only she knows that, only she's the one that's able to work on that, and you're right.

Like this is this, the beginning, okay, we can solve it temporarily by getting the calories up, but then eventually whatever it is that I'm running from or staying busy so I don't have to think about, we'll serve. Josie, if you're listening to this, do what we say, and then follow, if you need help, follow, in fact, put her in the forum too.

We're gonna put you in the forum, I want you to give us updates because this is gonna be a challenge for you, especially week four, five, six, when you start to feel really good. This will be a bit of a challenge, so just keep us updated. you, especially week four, five, six, when you start to feel really good. This will be a bit of a challenge, so just keep us updated. Look, if you like Mind Pump, head over to Mind Pump Free.com and check out all our free giveaways.

We got a bunch of guides that can help you with fat loss and muscle building and strength gains. They're all free, Mind Pump Free.com. You can also find all of us on social media. Justin is on Instagram at Mind Pump Justin. Adam is on Instagram at Mind Pump Adam and, Adam is on Instagram at my pump. Adam, you can find me on Twitter at my pump. Thank you for listening to Mind Pump.

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