Mind Pump: Raw Fitness Truth - 1961: What to Do if Your Diet Isn’t Working, Ways to Overcome Shoulder Pain When Pressing, How to Get More Fiber in Your Diet & More (Listener Live Coaching)

Episode Date: December 7, 2022

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: NOTHING builds bones stronger than lifting weights! (2:33) Peak power is fueling Sal’s PR kick. (16:09) Does age play a role in reaching PRs? (18:15) Do the guys want to live to 100? (22:27) Mind Pump Recommends Stutz on Netflix. (27:58) A low-sodium diet and its connection to insulin resistance. (33:43) Are you that desperate for attention?! (35:13) Address the root cause. (39:19) The drug wars are getting crazy! (44:43) Brain Blend + caffeine = awesomeness! (52:10) Shout out to @oldschoolbodybuildingsy! (53:00) #ListenerLive question #1 - How can I fix my low or mid back pain when overhead pressing? (54:03)   #ListenerLive question #2 - How can I get fiber on a low-carb diet? (59:28) #ListenerLive question #3 - What do you suggest I do when my diet isn’t working and I’m getting sick often? (1:05:51)   #ListenerLive question #4 - At what point does modifying a maps program make it no longer a Maps Program?  (1:23:33) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout** Visit NED for an exclusive offer for Mind Pump listeners! December Promotion: At-Home Holiday Bundle (MAPS Anywhere, MAPS Suspension, MAPS PRIME and The No BS 6-Pack Formula all for the low price of $99.99!) @Squat_Univeristy Instagram post: 73-year-old squats 450 lbs! Chicken embryos grown with dinosaur-like lower legs | CBC News 100-year-old Tampa grandma sets Guinness World Record for weight lifting Watch Stutz | Netflix Official Site Low-salt diet increases insulin resistance in healthy subjects Woman caught at airport carrying boyfriend's ashes inside sex toy Idiocracy (2006) - IMDb University of Houston researchers working on fentanyl vaccine 3 butchered bodies wash ashore in Acapulco, Mexico — as tourists lounge nearby Criminal Violence in Mexico Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP10 at checkout** Z Press to take Your Shoulder Development to the Next Level MAPS Fitness Anabolic MAPS 15 Minutes What is NEAT and Why Should You Care About it? – Mind Pump Blog MAPS Symmetry Sissy Squat – The forgotten quad building exercise of the pros – Mind Pump TV Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Squat University (@Squat_University) Instagram golden era body building (@oldschoolbodybuildingsy) Instagram

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is Mind Pump, right? In today's episode, we answered live, callers, questions, but this was after a 55-minute introductory conversation, where we talked about scientific studies, fitness, our lives, current events, and much more. By the way, you could check the show notes for timestamps if you want to fast forward to

your favorite part. Also, if you want to be on an episode like this one, email your question to live at mindpumpmedia.com. This episode was brought to you by some sponsors. The first one is Organify. They make organic plant-based supplements to improve performance and health. And right now, this is your last chance to get their gold pumpkin spice. It's seasonal, so once it's out, it's out. And it's great to take before going to bed.

It's relaxing, and it tastes delicious. They also have their peak power supplements, something I helped design, which is great to use as a pre workout. Anyway, if you go to organify.com, that's ORGA and IFI.com forward slash MindPump. And use the code MindPump, you'll get 20% off. This episode is also brought to you by Ned. They make hemp oil products that are high in CBD that you actually feel.

My favorite product is their brain blend, produces a euphoric creative feeling with a mix of cannabinoids that help enhance cognitive function with some botanicals in there. Go check them out. Go to helloned.com. That's H-E-L-L-O-N-E-D.com forward slash mine pump. Use the code mine pump for 15% off.

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Nothing builds bones stronger than lifting weights. In fact, as you get older, one of the leading causes of death and injury is weak bones and studies have proven that strength training strengthens bones consistently No other form of exercise has been proven to do this at nearly the same rate I'm saying this because of that post of yeah, I just gonna say shout out to squat university with the the cool post Dude 70 year old guy. Okay, so check this out. That's a video of a 70 I think is 77 years 77 years old. 72, I think it's what it was. Yeah, 72 years old and he's quite in 450. 450, so he's a power lifter.

He started lifting weights at 50. So it's not like he's been doing this his whole life. Which is awesome. Yeah, that's a great part of the story. He went to get a bone density test. Now bone weakness is super common in men and women as they get older. Your bones just get weaker, just like your muscles do.

Well anyway, this guy went, get bone density tests. Let's see what's going on here. A bone density score of 2.0 to 2.2 is better than 95% of men over the age of 60. His score was 5.2. Yeah, 5.2. 5 more than double the most elite people in his age group.

Five standard deviations above what would be considered amazing for his age, for someone over 16, he's over seven. Shit. Now this is a big deal because I remember training, you know, at one point I trained a lot of doctors and surgeons and a few of the surgeons I worked with because of the type of medicine they practiced,

a good chunk of their of their patients were people over the age of 70 so they had a lot of people over these vascular surgeons, right a lot of people over the age of 70 and I would ask them like what are the you know, leasing causes of death and whatever course the top ones like heart disease cancer And they said you know, it's crazy. He goes you should look this up falling Falling is a big deal and I looked it myself, falling one out of every four people. So, so any people over the age of 65, on average, one out of every four of them falls every year. In other words, your chance is a falling once a year,

25% after the age of 65. And the comment that they said, I'll never forget this, one of them told me this, he says, this is common in medicine, that you fall down, you break your hip, you dive in a mile. I was just gonna bring the hip up. I wonder, so what is that statistic in terms of somebody breaking their hip

in terms of their life expectancy after that? It's not even just the hip, although the hip is, obviously if you break that, you're quite a mobile. Because you're just pretty much sedentary and it's a rapid decline. Well, loss of balance as you break that, you're quite a noble. Because you're just pretty much sedentary and it's a rapid decline. Well, loss of balance as you get older, yes, balance has to do with the inner ear and your equilibrium, but a large part

of the reason why you lose your balance get older is your weak, you lose strength. So you lose mobility and strength, and you can see this when you, I've trained a lot of older people, and I saw their balance improved dramatically just from getting them stronger in the gym. Like you trip over something, be able to catch yourself

if you're not that strong, I mean, you go and down. And then on top of it, when your muscles are weak, you can bet your bones are weak because they're very closely connected. So anything that strengthens muscles, strengthens bones, and if you fall and you break something, now you're a mobile, and you see their health decline very rapidly.

And that's what have anybody who's in mobile for a certain period of time, you'll see a health decline, but the older you get, the faster that decline tends to happen. So I remember I had a client, I've told you guys this, I haven't talked about this in a long time.

I had a one woman that I trained, who I trained her, she was in her 80s, and I trained her for a ball, her 80s. And, you know, I trained her for about, I wanna say maybe four or five years. And I could tell that she was kinda, you know, maybe some early signs of dementia, like she would tell me the same stories here and there, ask me some questions.

But it was kind of imperceptible. It was kind of like, okay, well, let's see, you know, whatever. Anyway, she fell in her bathtub, got hurt. She had to have physical therapy and a nurse and her daughter's like, I can't afford to pay for exercise. So she's just gonna be taking care of by this nurse or whatever.

Anyway, it's like eight months later, I'm at the grocery store and I see this woman that I used to train. And first of all, she's way hunched over on a walker. So her posture just went terrible. She didn't even recognize me. This woman I worked out with for four years. She looked at me and I said, hey, how you been?

Or whatever? And she's like, who are you? The decline in her health was so fast because she stopped exercising. And that's what happens is you get older. It's like you're fighting aging. And it's a hard fight. And if you stop,

boy, does your body decline very quickly? You think it has less to do with aging, and then the body just adapting to the fact that it's getting no stress in that direction for so many months, so many years, so many decades. Start creating its way down. So, I think, I think really this example, this guy who doesn't start till he's 50 something years old,

what that highlights is less to do with age, and more to do with if you stop sending that stress signal to the body, then the muscles, the bones are not going to adapt to support because it doesn't need to. It starts pruning, it starts getting weaker, it starts prioritizing energy and focus and strength and other aspects of the body. But when we talk about it,

we always talk about it like age. Oh, when you get older, we blame the old one age. Yeah, people think that like when you get older, you're gonna have weak bones and it's like, no, not necessarily. If you continue to stress them for your entire life, like hopefully you have a situation like this guy

where you're five times the most elite in this class. And doesn't this also slap in the face, the notion that you should start avoiding these compound lifts. I know. So that was my post. I don't know if you saw that. Like that was, so when you guys shared that clip, because recently I've been annoyed with the amount of,

you know, posts that I've been tagged in of people that are countering what we talk about here. Obviously we promote that people squat and deadlift and overhead press. If you can't do those things that you work towards them, we think it's incredible for building muscle, incredible for building bone density, incredible for overall health,

incredible for burning fat. Those lives are so essential to having tons of success. And I say essential because I believe in it like that. Where a lot of people in the space do not, they try and they convince the people that, oh, you don't need to do those things, do these other movements. And I just, I'm so tired of that movement in our space

because I felt like we just came from that. I'm the early years, my first five to 10 years of being a trainer in my early 20s, that's where we were. We were in the leg press, leg extension, you know, the machine base. Yeah, Smith machine and shoulder pressing on it. And like, we just came from that era.

And I think that we had lost our way a bit from some of these old lifts that were so valuable to us. Well, look, you have to, okay. So the reason why the bones get stronger is because of the sheer, it's called sheer force on the bones. And the muscles anchor at the bones, right? So that's where they're getting stronger. Find me machine exercises,

because one of the most important bone structures that you need to maintain, strengthen is your spine, okay? Your spine is very important. In fact, as people get older, when they're not maintaining strength and health, you notice that their spine curvature starts to change. In extreme cases, you get a humpback,

you get really bad posture, it's hard to correct. At first, certain point, tell me non-free weight exercises that strengthen and stress the spine. So you're doing a leg press, you're doing a machine shoulder press, you're doing a machine press, you're doing a machine row. Yes, you're still strengthening the bones and all that stuff, but now tell me an exercise that's gonna create load

on the spine like a standing overhead press or a squat or a deadlift. Yeah, right? So those exercises load the entire body and create the Unfortunately, I don't have a study to reference or I can't prove that if this guy would have not been heavy squatting from 50 to 70 years old and he did leg presses and leg extensions instead, where would that test be? But I can guarantee you it wouldn't be a sign. It would not be nowhere near. No way, I would bet that 100%.

It makes a huge difference on the strength of your bones and your muscles. They're also fundamental human movements. One thing that we take for granted is that we can move a particular way and we assume that we'll always be able to move a particular way. But if you stop moving a particular way, your body forgets it. Even walking, if you were bedridden for two years, you would find walking to be challenging. Even if you're in your 20s, once you got up out of that bed, your body literally will forget almost for a lack of a better

term, how to walk. Well, if you don't squat, your body will forget how to squat. If you don't press overhead, your body can forget how to do that. If you don't deadlift, and think about those movements in everyday life, right? You need those in everyday life. So, okay, you're strong on the gym, but are you really strong in real life? What's the carryover? And how many exercises do you need to piece together to try to equal the benefits of some of those exercises? Well, I think we also dramatically undervalue the learning curve of those movements and how valuable that is. Right. When you see these studies that these Instagram turds use to prove that they're

the hack squat or their leg presses equivalent to what a squat is based off of an ENG or some bullshit six week study. It's like what you're not taking an account was the benefits that you get from learning something difficult, which is so funny because we know this in life. We talk about this all the time. Like we just talk about this on the show not that long ago, that anything worth doing is difficult.

So the idea that wouldn't apply to health and fitness, you're stupid. Like it's the same concept that the fact that this squat is difficult to get at it, that you're gonna have to work towards it for a long period of time. It's hard to measure that and say, oh, well, how much more value does that bring to me

than just be able to get in a machine and do it right away? Obviously, it's not just a muscular thing to identify, right? Musculoskeletal, like all these other systems of the body benefit from that kind of load demand on your spine. Yeah, and it's fun. The crazy part is if you look at the studies on exercise and bone density, generally being healthy helps with bone density, okay? But if you look at the studies on other forms of exercise and bone density, the effect is

small. It's actually small. Like running and walking, running and walking will have a positive effect on the bone density of your lower extremities, from the impact of walking and running. But the bone density improvements in comparison to strength training are small. In fact, here's how you know what kind of affects your form of exercise has on your bones, how much muscle it builds. There's a direct relationship between the amount of muscle that your form of exercise builds

and the amount of bone density that it improves upon with you. And strength training just crushes all of them. In fact, with runners, older runners, they find a little bit of improvement in bone density and the lower body, and they see bone density losses and the upper body, because they didn't do anything for the upper body. So very, very, in fact, osteopenia,

which is before osteoporosis and osteoporosis, is now showing up in people in their 30s, in their 30s because of the inactivity. And the beauty of strength training is to reap the benefits of it, the muscle building and bone strengthening effects. One or two days a week will give you a lot. Literally, one or two days a week is enough to have positive effects on those types of things

because strength training is about the adaptations, other forms of exercise really get some benefit always, but it's usually like, okay, you really get the benefits you gotta do a lot of it. Strength training, one or two days a week, and you'll see positive effects. Remember, I told you I had a client who was, had osteopenia, and they were doing everything with her,

her doctors, they had her on phoze max, which is like a drug that you use and other things. She started strength everything with her, her doctors. They had her on phoza max, which is like a drug that you use and other things. She started strengthening with me and for the first time in a decade, I think it was, they saw reversal and her bone density to the point where her doctor called me, got on the phone with me.

He's like, what are you doing with her? I'm like, squatting, we're doing some lunges, we're doing some pushups. I mean, she was older. He's like, that's it. I said, that's all I'm doing. And they turned her into a case study that they actually use as an example for their other patients.

And it was literally, I trained her once to twice a week. It wasn't like anything hardcore. You saw that effect. I remember, yeah, so my grandma's husband at the time, he was, you'd have a hard time just getting up and out of his chair and like, his doctors were telling him he had like signs of osteopenia.

He was trying to ask me about like supplements and like calcium and like all of that. Like you literally need to strength train. Like your weak, that's what you need to focus on. And it was just really hard for him to understand that. In fact, it's like that's what's gonna move the needle for you the most. Like this, you know, being able to consume some kind of supplement for this is not even going to impact what's

going to. That was my point of bringing that up that we have this idea. Most people think that osteoporosis is because you get older and you lack nutrients. It's an aged thing and a lacking nutrients thing versus your body just adapting to it, the bones not being stressed. Whereas if, you know, forget, I mean, you should forget, but the value of the nutrient part is, it pales in comparison to the benefits that you get from strength,

you have to have stressing the bones that way. You have to have severe nutrient deficiencies to notice bone loss. Right. If you're strength training, strength training sends a signal. It's like adding calories to build muscle, but you're not lifting weight.

Right. Exactly. You just end up getting fat. Exactly. Right. So, you know, speaking of lifting really heavy weights, I see the deadlift bar stacked up. Listen, I gotta say something.

You're like a PR kick here. Dude, I hit a lifetime PR. You did? Speaking of, I did 605. You did. 605 this morning. Oh, I did. You didn't have video. I've never had, I said to the group. No, I was my I did 605 you did 605 this morning. Oh, I didn't have video. I've never I've never I was actually bring up. I still watching that was close to my

club for real. Instagram. I actually I didn't look at it. I actually I was referring to I would oh that group I was referring to your last one that you just 585. Yeah, yeah, four. So when I did 605. 605 today, 600 was my previous PR. Strap was like the baby's not coast. No, PR. No, no strap. I did have to use an alternate grip.

Oh yeah, that's fair. Now, I'm not going to say this is all of the reason, but it is kind of weird that I use the peak power from organic for both times. I told the say to... Sails, times. That's all to say, dude. Sales, bulls, a, both times. I did it when I heard my own five and five. And I did it to the power.

No, I formulated it. No, all joking aside, that feels the best. I've never felt, that feels so good. And I don't have to take as much. How many skips are you doing? I go down to two. 200 milligrams of caffeine. Normally, I'd go up to 300.

Yeah. But I went down to 200 and I felt great. I tried to do it. It was nice Yeah, it was a nice feeling and it lasted a long time actually. I was actually surprised how long it lasted So it was pretty cool. No, I the you know what it came from the PR was mostly from while joking aside I cut my volume down. I know everybody Yeah, the guys who tell everybody don't over train. I was probably over trade I focused on getting eight to nine hours of sleep instead of seven to eight. So I tried to prioritize sleep a little bit.

And then I bumped my calories and then boom, just like magic, you know. Wow. And I didn't feel coming up. I mean, you could watch the video. I got a little shaking in the legs, which I hate, but it came up smooth. It was a bar state level when I was doing it. Yeah, I probably could have done, I feel like I could have, I feel like if I wanted to like really push it, I could have gone six, fifteen. But I'm not trying to, I probably could have done, I feel like I could have, I feel like if I wanted to like really push it, I could have gone 615, but I'm not trying to,

I'm not trying to hurt myself. But yeah, it came up pretty good. I couldn't do a double overhand grip. I didn't even try it. I went with alternate, but it felt pretty good. And you know, speaking of, speaking of aging. Oh, yeah, dude. You see that?

Oh, yeah. That's a good, little shaky leg there. Little bit, yeah, little bit. Little bit. The speaking of aging, age does play a role. I want to say that because before people are like, Adam says aging doesn't play a role. Yeah, okay, it does play a role,

but it's not the role that people make it out to be. Now, yes, at a certain age. Well, yeah, but okay, it does, but for what reason does it play a role? It plays a role because it's less about the actual number and it's that, oh, it's been 20 years since you touched away. Well, that's what I was gonna say. The majority of what people notice is that.

Age does play a role, especially once you get past 75, then it starts to play a larger role. But look, I'll remind people that powerlifting records are often set in men in their mid 30s, the mid 40s well beyond what's supposed to be your peak, right? Jack Elaine set world records in his 50s at 70 something years old. I think for 70th birthday, he swam handcuffed legs shackled and pulled, I think it was seven tugboats. Seven little seven robots with 10 people in each one. I said tugboats less than you. You know that. You got that big red in the head.

You know, so. I mean, in this guy, you just gave, we just shared the example from squat university. The guys will definitely share the clip from there that, you know, who didn't even start till he's 57 years old. And now he's squatting more than I could squat in my, Doug hit his PRs 50. I felt not missing 48 or 9.

48, 49. Yeah, so almost 50 dog hit PRs and he'd be working out his whole life. Yeah. And it was because he had good training, programming and finally and diet and all that stuff. So. Yeah, that was without peak performance.

I imagine you had to do it. Yeah. Yeah. But you might have to go do it again, right? I don't want people to be like, I'm gonna do this to the pool. I don't know, man, coincidence. You tell me. Anyway, so Justin, you and I had the same notes for this.

I brought it down for you, because I knew you'd love this. Did you see what, okay, so Adam doesn't know this. Do you see scientists what they did? They took chicken embryos and they genetically modified them to give them dinosaur legs. Dinosaur legs. Jurassic Park kind of shit.

Like a real life picture. Show me a picture. Well, I'll send the link to that. Yeah, okay, we embryos. Is this like Jurassic Park or actually how do we do this to get the DNA out of a mosquito that was trapped in sack for 10 million years? How do we do this? That's in the movies. Yeah, is that how do we do this?

No, I don't know how that works. That's a good question. I don't know how they get dinosaur legs. I don't know how they get dinosaur legs TV. I mean, what are they trying to do? I have no idea. I mean, they were trying to bring back a moly mammoth.

Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah.

Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. with the tundra, we really call that, where it's like all the, Permanfrost. Permanfrost. You know what though? You guys see that giant turtle, you can tell me what dinosaurs, that should look like a dinosaur. Oh my god. That turtle that I sent over. Is that your friend that sent that?

No, no, no, I just was somebody on Facebook, shared it, and then I had fact checked to make sure it was real, and it's a real photo. The oldest land animal I think right now is a 16 year old turtle. Tortoise, right? Tortoise, yeah. All of the sharks that are on land animal. Oh, land animal. animal I think right now is a 100 I want to say 86 year old turtle tortoise tortoise All the shark a shark's are a land animal. Oh land animal. I'm sorry land sharks don't

Just a cartoon Yeah, they silly loans But a hundred so shark does the oldest animal that we found right? Oh jelly fish Oh, it was that was that one shark right right? That they found 500 years old or something. He was alive when America got founded. You imagine that, that's crazy. What you got done? Well, I just wonder in how they know how old these things are.

You count the rings. Oh, you do. Kind of in half and then you count the rings. Yeah, I'm suspect of all of it. Remember what I remember when we got in the big old thing about carbon dating and stuff like that? And then Graham Hancock, I watched his stuff. I don't believe none of that shit no more, dude.

It's not, I only confirmed my bias, dude. Remember when we got into that conversation and you're giving me a hard time? Like, dude, what do you mean you came? I'm like, yeah, with the new C stuff, like, well, I mean, just some of the examples of how it goes way further back than our original timeline. And nobody's accounted for that.

Or there, there's just gonna be like, well, that's weird. Yeah, like is that what we're left with? With academia? Yeah, do you know what you wanna know? It's crazy is that in some of these countries where people are like, oh my God, so many people live over the age of 100, like in Sardinia,

since I land off the coast of Italy. Yeah. There's a little bit of an issue there, because a lot of people glide, yeah. They glide about their age so they could get pension. Yeah. So they're not like, they're not over 100, they're like 80 or 90 or whatever. Yeah, they lied about their age so they could get pension. Yeah. So they so they're not like it, but not over a hundred. They're like 80 or 90 or whatever. Yeah.

That's funny. I heard that. Wasn't there like people do that lie about that for like getting down the war, getting out of things too. Yeah. So there's a there's like a couple waves of people that their ages aren't real dude. That's so so we were at the so we were at the warrior game just two nights ago and they were celebrating a Lady I forgot doc doctor gene. I want to say her name was 104 years old. Wow at the warrior game. Oh awesome Yeah, how long how old you guys want to lift it? You guys have a number hundred you want to go hundred? I do want to go a hundred a hundred at least a hundred you know why because our Generates are at least minimum. Yeah, I do I do want wanna go at least 100 because I think our generation is like really the first to be health conscious early on.

Our parents' generation weren't health conscious like we were at our age. Yeah, no. And we were, like we were already, as young teenage boys already thinking about eating better and we've learned in our 20s, what we were doing nutritionally, strength training, things like that.

I just think that we have an end science. I mean, interesting to see like a strong hundred year old, you know, that could still like look really able bodied, capable, independent, you know, like I could, I could get down with it. I guess you guys might hear something make you feel how old right now. We're closer to the year 2050 than we are to the year 1990.

Yeah, that's that. What? That's the best step on. I think you're my brain, does that make you feel old, so? Yeah, yeah. 1990 doesn't seem like that. Yeah, so it said date yourself. I saw I shared a mean the day like dating yourself

to the younger generation. How would you date yourself without telling them how old you are to a younger and they wanted to, meme said the guy said like video games used to only work on channel 3. Oh wow. Oh, that was a good one. Yeah. What is that, Doug? It's a hundred-year-old lady who is a deadlifting and powerlifting. Look how solid she looks. Look how good she looks, dude. Look how solid she looks. She's a hundred. So I definitely want to live to a hundred. Oh, come on. Yeah, your name's Edith Merway Traina.

Can you show me a little clipper work doing something? No, man, there's a lot of unhealthy stuff we did with brother. I don't know if we're gonna make it. You're gonna be only like a handful of examples of this right now is like, imagine. Like you said, the generations coming up. Yeah, you're seeing more and more though.

You're seeing, I see 80 year olds all the time that are like, can you, good. You know what, you guys look forward to getting older or do you guys look at it and though. I see 80 year olds all the time that are like, can you get your kid? You know what, you guys look forward to getting older or do you guys look at it and go, I don't wanna do it. I don't know, yeah. So do I. I feel like the older you get, the more,

well, I don't feel like this is true. The more you get away with anything. Yeah. You can say the more creepy you do. Part of that's what it's doing though. No, not creepy. Although that's true too. Part of it's, we can't get away with it.

You know what you can't, you can't do. You know what I'm saying? You've learned that. No man, my grandfather, man, you know, before he passed away, he would just say shit. And I remember being like, oh, I was envy. He's like, yeah, he can just say what he wants. If nobody's gonna say things, 90 years old.

You're a fox giving away so it's hard to say. You're already like, that's what I said. I can't imagine you at 100. Where are you gonna go with that, Adam? That's gonna be crazy. You know, I imagine I'll be the like the quiet 100 year old, not saying just I already said everything I need to say. I'll just kind of sit there and watch.

Yeah, I feel like I could be that guy. I don't think I'm gonna be quiet at all. I don't know your old 10th grade. My grandma's gonna be the obvious. The skinnest world record for weightlifting. She sent a world record. Look at her. And I'm under a diesel.

This guy. Man, all I know is know is, you know, if wife and wife make a good way to. Yeah, dude. So I used to love training people in this age group. She doesn't look 100 at all. She does not look 100 at all, dude. She looks like she's in her late 70s.

Yeah, that's remarkable. There was just one woman who was in her 70s, by the way, by the way, see the gym she's working on it? Oh, it's a gym gym. Yeah, she ain't working out on it. Yeah, power lifting to have a gym. So great.

Yeah, so the best looking older people that I've ever seen, all lifted weights, all of them. Every single time I've ever seen, there was a seven. That's in like everything about them looked radiant. Mobility, like everything. There was this one woman I remember she was in her late 60s, so not super old,

but you'll older. Late 60s pure, like total white silver hair. She used to work out at the club that you guys ended up working at one point. So I don't know if she was still there when you guys were there. But she come in and work out, and she were like, you know,

spandex, like workout clothes and stuff. And we look at her, like God, and remember I went up to her, I said, if you don't mind me asking, you look phenomenal, I see you working out, you really know what you're doing. I know it's kind of rude, but I'm actually, you know, admiring you like how, if you don't mind me asking, how old are you?

I thought she was gonna say 50. Grains got back. She was like 67 years old. She was up there. I mean, that her phone number. She got me a discount. Why is that a bit of dinner? Why is that politically incorrect?

Or to ask, because people aren't sure about it. Yeah, the why? Yeah, why? Because society plays a high value on youth, especially with women, where they feel like, if they say they're a certain age, they're gonna lose status or value.

It's like asking a man how much money you make. Yeah, but at some point it's going to be like bragging rights. You know, if you still look good and you know, I'm 95. Which is how I think somebody responds when they are older like that and they've taken care of themselves. This true. They're proud. Yeah, they're proud of it.

It's totally true. Dude, I watched this series on Netflix. I think you guys will love. So you guys know Jonah Hill is right. Yeah. Huge fan of the guy. I think you guys will love. So you guys know Jonah Hill is, right? Yeah. Huge fan of the guy, I think he's hilarious. But he did this like docuseries where he's interviewing his therapist

and his therapist, the guy's name is Stutz, STU-TZ. This guy is, if you guys like really good, like insight on life and happiness and all that stuff. This guy's brilliant. So I've only seen a couple episodes with Jessica, but it's filled with total jam. Netflix? Netflix. And it's in, like I said, Jonah Hill is producing it or whatever.

So check this out. This was so cool. So one of the first things he talks about is your life force. He says, if you can organize your life force, almost everything else falls in order. And this is how he labels, it's like a pyramid, okay. And the bottom, the base of the pyramid is your physical body. I don't remember what the other ones were. I think it was family and friends and then yourself, if I'm not mistaken. So yourself is at the top, family and friends, and then your body. And he said, what the base one, he says,

it goes, people come in here, they're depressed, they're anxious, they find like life has no meaning, no purpose, they don't know where to go. And I get them to exercise, eat right and sleep better. And he goes and that fixes 85% of the people that come in. And Jonah, and he's guys like a big, like this is what he does, he's obviously works with celebrities, a good job. And he says, are you's guys like a big, like this is what he does, he's obviously works with celebrities, a good job.

And he says, are you really 85% absolutely? You do that, 85% of time. I mean, you fix that aligned with that. That aligns with what we've been saying for a long time. It's just cool to hear somebody in that space really acknowledge that just, so like if you're, it's unfortunate, you know, to your point,

that that's not communicated. Totally, in mainstream, like 100%. That's why, why do we not see commercials for that type of stuff? For mental health. And just to feel better about life. It's all about looking better. So, and that's what Jonah Hill said.

Jonah Hill said, I would have started, because you know, he struggled with wait for a long time. He was really insecure about it. And he opens up about it in the series. And he says, when I was a kid, I was repelled from exercise because it was all about image and how you look and all that stuff.

He goes, if I had known that it would have a positive impact on my mental health, he goes, I totally would have adopted it. It took me much later working with this therapist to really kind of figure that out. It's one of my favorite compliments that I think that we get for the show. I mean, when people call in and we get a chance to talk to them and they tend to think, oh, it's been years that we just had today. We had live callers and they call in and they say like, the number one thing I hear is we've helped them change their relationship with exercise.

And since then, they've been so much more consistent because it's not this on-off type of deal. We constantly are communicating that something is better than nothing and then there's going to be times in your life when it's 15 minute workouts, there's going to be times when you're killing it in six days a week. It's just like learning how to ebb and flow and recognizing that the reason why you work out isn't just for the aesthetics, it isn't just for the way you look,

it's also for all the other positive benefits in your life. And so who cares if you're lifting weights and sometimes the weight goes up a little bit on the scale, because you're still getting tremendous benefits in other aspects of your life? That arguably are more important. You're right. You know, it's funny,

and as Jessica and I were watching this, I mean, I'm pretty open about this on us. For me, exercise is a very necessary anti-exhiety, anti-depressant. If I didn't do those things, I think my tendency would be to go in that direction. And I notice, I know this about myself. The exercise for me is very much a medicine.

And if not that I've really ever stopped for a long period of time, but I know like my mental state changes so much from a workout. I could be an argument, I could be, I could think negative about a workout and I just all of a sudden become elevated and evolved and I think that I can about think. I could physically feel myself getting either angry

or depressed. If I haven't moved very often throughout the week, like it's just one of those, this the sedentary nature of it, just you just feel the impact of like how you think about things or like stresses or tasks, especially that you need to accomplish. Like you look at it completely differently

when you feel like shit and you haven't been expressing movement, it's just like it and you haven't been expressing movement. It's just like it's totally a personal thing for me. I haven't quite wrapped my brain completely around that phenomenon that you both are exciting right now because sometimes it's a blessing and it's a curse, right? That you've learned to attach all the positive things that workout gives you,

so that when you miss it, you also go like, fuck, I'm less of a husband, I'm less of a father, I'm less of a, I'll get in your house. Double ed sword. Yeah, it's kind of a double ed sword because I do fuck, I'm less of a husband, I'm less of a father, I'm less of a, I'll get in the house. Double ed sword. Yeah, it's kind of a double ed sword because I do know how important, so to your point, like I've caught myself before just kind of in a nagged out mood

because I didn't get to my workout. Yeah, I didn't get to my workout. And so then I'm kind of a negative Nancy because I know how important it is. And so there is kind of an interesting dichotomy right there, right there. You go, oh wow. Because yourself if you didn't do it.

Yeah. Well, I know, and I've kind of gone through that. And then also, it was for me, I just kind of reduce it back to just overall movement. Like, so if I'm at least getting active and I'm up and I'm moving, like that's, I have to do that, you know? Yeah, so, you know, I don't need to like,

punch myself for not getting my workouts to that point, but I do need to express. That's a really good point. And I think that's been the evolution for me too. It's just like, okay, maybe I didn't get my workout, but then I washed two cars and it took two and a half, three hours. Yeah, just got up and moved. Yeah, went on an hour walk and listened to a podcast that I wanted to listen to.

At least I went and did something physically active and positive for me. So I was cute. Hey, so I just, I bred something really interesting today. I didn't know this, but there's a possible connection between a low sodium diet and insulin resistance. So why? Because insulin helps the kidneys retain water. And if your sodium is low, your body needs to increase its insulin to help your

kidneys retain more water. So according to what I read, in some cases, increasing sodium can help somebody with their insulin sensitivity. Now the reason why the reason why a lot of people don't necessarily talk about this is because oftentimes people with diabetes or insulin resistance are eating a diet that's high in sodium because heavily processed foods tend to come with lots of sodium. So they're eating a shitty diet, then there's high sodium and they connect those things. But in reality, oftentimes if people are trying to eat healthy and they think, oh, I'm going to eat real low sodium, that that could actually cause issues with insulin. So especially if you eat low carb

or you eat a non-process food diet. Well, I wonder too how many people have hypertension at the same time that are in that diabetic kind of state. Yeah. Because I mean, I just know like, for instance, my dad or somebody in that kind of category that's already unhealthy.

And so it's now added. So people, they're a little, you know, leery of like adding that is like, I know. Yeah, advice. Yeah, it's really interesting. Yeah. Anyway, so I got to tell you guys a funny story about this, this girl that got detained at the airport for smuggling something through security. for smuggling something through security. How did she smuggle it? Well, so here's what happened. I read this story in an orifice. I read this story, so she videoed this. This is so media word.

She made a thing out of it. Okay, so this is gonna get weird. She made a real out of it. This is gonna get weird. Her boyfriend died. Okay. On this trip? No. Her boyfriend died. Okay. On this trip. No. Oh, her boyfriend died. So they cremated him. She took his ashes, put it in a butt plug. That was made out of metal.

War the butt plug and tried to get through security. And they caught her. And they found it. And she got trouble. And she fell. Just felt just our boyfriend wanted it. Yeah I wrote that in. Why would you need to smuggle somebody's ashes? She was doing this I think is a is a social media thing or whatever but Like what I don't know or people like people It's wrong art to maybe that was wish though when he died though So hard to maybe that was wish though when he died though Yeah, I'm just I mean it's always want to just live in there She's like what's your what's your die with oh Steve and your hilarious carry me The links the links that we will go for right social media attention now is

Bro no limits to that at all That's so what you imagine being the the the security that, or girl that found that, with the wand? You were like, wait a minute. Beep. As a species, I truly have felt like we've continued to evolve to get smarter and smarter and smarter. And the first time in my life, or I could remember, or historically, I'm familiar with,

it seems to be like looking like a bell curve now. It's the way, we're on the way down the other side. The ocarcy is in full steam right now. That's a movie everybody needs a one. Yes, please do. What's one? Media, idiotic, idiotic. In the ocarcy.

I don't know if I saw that one or not. Oh, it's instant classic. It's Mike Judge. It's the same as last time. It's a cult classic. It's a space. Okay. And it's just, yeah, it's so relevant.

It's, God, what was it, late 90s? Yeah, it just gotta be the 90s. So dude, dude gets, I think he gets stuck in a cryogenic like chamber. Uh-huh. And then they, I don't remember how it happens at Forguy I washed it once, but he wakes up in the future, way in the future.

Yeah. He's just an average guy. He's just a regular dude. Yeah. It was like a regular like whatever guy, right? Anyway, he wakes up in the future and what they showed was, as well, he was frozen over however many thousands of years, that dumb people were having lots of kids like whatever guy, right? Anyway, he wakes up in the future and what they showed was as well, he was frozen

over however many thousands of years that dumb people were having lots of kids and smart people weren't. So they were showing how human evolution started going in that direction. And then he comes out and it's in the future and he's the smartest man on earth. Yes, more of that.

And he's a kind of a dumb guy. And the president is a pro wrestler. And he's a regular guy. He guy and the president is a pro wrestler He accuracy broke the I'm telling you I'm calling the rock will be the president No, and he solves all the neatest most relevant movie right he solves all the world's problems because the world's problems are so So there's this like energy drink there's this energy drink that they just they use for everything drink it It's just like energy drink. It will send you. There's this energy drink that they just,

they use for everything, drink it. It's got electrolytes in it. It's called Brando or something like that. Brando. And it's like, it's like Gatorade. I can't wait to have you ever see this. Oh my God. All the crops are dying.

You're watering it. Yeah, it's watering. Yeah, and it's like, it's like, I think we should just use water. And everyone's like, this guy's brilliant. Wow. Yeah. It's like, but it's got electrolytes.

Doesn't it feel like we're trapped in that right now? I'm telling you dude, every leader coming up, like people trying to run for president. Oh, it's happening, dude. Oh, bro. We are in dumb business. There was no flatters that are what that was a kid. That's all I'm gonna say.

Yeah, it's, that's what, we are. We're going the opposite direction. That's because they find each other. Oh, no. And so it gets exaggerated, you think? Well, I think, yeah. You're also indoctrinating other idiots, though. Well, I mean, if you're stupid by yourself,

you're kind of like, oh, am I right? And then you find 10 other people like you. They all agree? Yeah, you're double down. You're double down. Yeah. Birds aren't real? You think that too?

I knew it. What is there some truth to that? So I just read this. They're doing this experimental vaccine. Uh-oh, vaccine talk. I've been seeing ads for more vaccines right now. Well, I mean, it's like a new trendy thing. Well, yeah, but vaccine been around for a while.

No, no, we have been seeing it. But like, to see it advertised a lot, and like vaccine for this, a vaccine for that. I've seen it just way to a vaccine for depression or something. Anyway, there's a vaccine that they're working on for animal, that they're testing on animals for fentanyl. Wow. So it's a vaccine that they're working on for animal, that they're testing on animals for fentanyl. Wow. So it's a vaccine that give it to you

and it prevents fentanyl from getting into your brain. So you take fentanyl and you get into a fact. So the theory is we can vaccinate people therefore they won't get addicted to this very powerful opioid. Yeah. Yeah, I don't think that's a good strategy. I think people are going to figure out a way to take some other shit. Of course they will. Yeah, yeah, I don't think that's a good strategy. I think people are going to figure out a way to take some other shit. Of course they will. Yeah. So, okay, so it doesn't affect

the brain and also they don't get the high from it anymore. Oh, interesting. Yeah. Yeah, they just choose a different drug. That's what I was solving the root cause. That's 100% what I was saying. Yeah, I mean, they'll, they'll, I mean, even people will abuse anything. Yeah. No, if you can. Although we see this you see this in almost anybody who has Battles any sort of addiction, whether be pornography drugs alcoholism, I'm on food. It's food. Yeah, you just you you finally you you find something like that that gives you a temporary fix on the thing like like right Right, somebody who's addicted to food, you know, you could staple your stomach. Yeah, you know, I'm saying and have a tiny So you can't possibly anymore, but what ends up happening is then you pick, you could staple your stomach, you know, I'm saying, and have a tiny little, so you can't possibly eat more.

But what ends up happening is then you pick up alcoholism or you pick up smoking or you pick up heroin or you pick up something else or gambling, or like there's so many things that, because you don't ever address the root cause. There are any good stats on that, because it does seem like fentanyl deaths have increased. They have, they have.

They have, they've definitely gone. That's why this is a good idea. Yeah this is yeah So what's happening is they're importing raw materials from China which by the way, that's how they use they'll use that narrative to push the vaccine Yeah, oh use that they'll use that as the way to campaign is that oh we've seen this The alarming increase and we're gonna save you know tens of thousands of people's lives by doing this when in reality No, yeah plus I wonder if could just change the fentanyl a little bit so that it bypasses whatever the vaccine did.

But anyway, they're getting all the raw materials from China and they can't ban or block those because pharmaceutical companies need them. So what's happening, because the fentanyl's be its homegrown. They're taking these raw materials, making the fentanyl here, pressing them into pills and selling them

and the deaths have exploded. You know, like 500,000 people died from overdose to fentanyl? Doug, what is, what family is fentanyl come from? Is it like an opiate? Yes, it is. Is it like heroin? Yes.

Way more powerful, or heroin? Way more powerful than heroin? More, yeah. Oh, it is. I don't know about heroin. Oh, I don't, well, more of a big option. I don't know. I didn't hear heroin, but sounds worse.

Sounds worse. People, I don't know that actually necessary. Well, I know it's in that category. It's a sprang. I would like to see it. Let's see heroin deaths versus fentanyl. Well, well, that's because fentanyl is so easily accessible. You don't have to inject it.

And which, okay. So what is that right there? It's a synthetic opioid that is 50 times stronger than heroin just and wins again up to 50 times stronger yes and 100 times stronger than morphine what happens when I second guess myself right stop doing that you know that's happened like that's happened like five times down the podcast yes I know that you were right and I should never question you never you guys should do he's that strong. It is. And what's happening is that kids are buying these pills,

and they're used to a particular dose of whatever opiate that they normally take, then they take fentanyl and because of so much stronger overdose. I mean, it's overdose deaths, overdose deaths from fentanyl. Crazy. Yes, wow. Crazy, right? I mean, obviously is a big problem

and they're trying to solve it with that, which I don't think that's the answer, but that's, yeah, that's crazy. Yeah. It's like that, wasn't there one, there was a drug, I wanna say, it was cotton. No, there was something for alcohol

where they give it to you and then if you drink alcohol, you just get sick. That wasn't mistaken. And that's been around for a while. Maybe Doug could figure out what that is. They hit you know, they made that for sugar too. What? Yeah, there's a company that does that where you like that. Oh, shoot gum or you have this pill or what you take.

And then it reacts with sugar. So you mean sugar doesn't taste good? Yeah, it tastes shit. Well, it's an old, I use reprogramming your association with a lot of these foods that way, right? You're probably right. What does it say, Doug?

I don't know if this is the right one. It's a disulfurram. Is a medication that's used to treat alcohol use disorder, cause people who drink alcohol while taking this medication to become very sick. That's it. That's the one. So they'll give alcoholics this medicine,

and then they can't drink alcohol anymore because it makes them sick. And I mean, is it cured alcoholism? I don't think it's had a big impact. You know what would be smart is to, if you had someone in your family that you snuck that in, which you didn't tell them. Because if you took it yourself,

you could just stop taking it. Yeah, psychologically you would know that like, oh, it's because I took this pill. But if you, someone snuck it in and you didn't know, and every time you fucking drank, you started getting sick again, maybe you would create the association. You'd only have to do it a few times. That's right. They like fucking can't drink anymore I can't drink anymore just got and then that no idea that maybe I'll try rum instead

Yeah, and they're like working on the like I'll defend Dude speaking of drugs. There drugs, I just read this today. There was a popular tourist beach in Mexico. Let me see. A popular Mexican resort town. Let's figure out what this place is. It's a drug transition. This is good.

I know, it's really good, right? I got to find what the name was. Visitors to Acapulco's famed playa, Kandesa. So people are on the beach. They're like, yeah, this is cool, that's good. Oh, body's washing up on the shore. What? Yeah, and they were, they were all tortured and beaten

and like, from the cartels. The cartels? Yeah, dude. What? Yeah, one was with gunshot wounds. Another one was tied to a cement anchor. What? Another one was lying face up in the sand.

This is like a popular destination. Yeah, dude. Yeah. Yeah. Yes. Yes. Wow. That's not cool.

Imagine, dude. With your kids. Hey, dad. Yeah. With some float. That guy's sleeping. Yeah. Dude, that's crazy.

That is crazy. Yeah, the drug war is getting really, apparently really crazy over there. It's getting worse. I don't know. I know it was for a second. I don't know about now, but I know that they declared like, they're like, we're gonna go to war with them and it just ramped up the violence. I don't know what is worse is having like a country that's full of our cartel.

People like this with bodies washing it up or living in America where they're all fucking politicians and you think that they're good people. Mm-hmm. Like what is worse? I don't know. I don't know. I don't know, but they just steal your stuff. Yeah, yeah, and then. Like what is worse? I don't know. I don't know. I don't know.

I don't know. I don't know. I don't know. Like, cartel is like, they're gangster as fuck. They're like, let the body wash up there. You know what you're dealing with. Let the people know. They're straightforward.

Yeah. Let the people know what we did. You know what I'm saying? You sound like, the politicians are not doing it like that. You sound like my grandfather. Your grandfather speaks to be like, oh yeah. The mafia takes your money. What do you think they do over here? They do it's to me. Okay, I know this can be controversial, but no, I come on, bro. They're not I I I would prefer No, don't you don't yes

You say that you say that. It's just as it's just as corrupt here. It's different kind of corrupt I don't know how many bodies are washing up on shore though? What's the code in the police? What do you think they just ate? Okay, so okay, do you think the cartel and the mob just killed random people for random people or do you people that stole from them? People that didn't pay their shit?

Didn't do the shit? Do you think they did it to just random people? Trust me, there's a lot of people getting caught enough crossfire. And, and, and, and, and, how many people do you think you caught the crossfire in the US or the US fucking people over? I don't know Adam

Yeah, yeah Tell me how it goes Don't pay back your I've watched too many narcos, you know, it's series on Netflix Yeah, say I want that don't pay off your car loan I'm not saying that I want what I'm saying what I'm saying is that I think people are blind if you don't think that it's damn near is gnarly over here It's a different kind of gnarly. It's a different game. We play here. We play a different we play a different game that that and over there is gangster in old school mob and cartel life is old school gangsters well the US is modern day gangster to use an example. I'm is modern day gangsters. To use an example, I'm going

to disagree with you, but to use an example, there's that guy. What was his name? Robert Olbridge. Was that his name? The guy who had who did the Silk Road? Was that his name? It was, I think it's Robert Olbrich. I'm going to look it up because I wrote it down. Yeah, you're bringing up the STX gangsters. Ross Olbrich. Oh, Olbrich, right? He did the Silk Road where people are voluntarily buying and selling drugs from each other. So nobody's being forced, not saying that it's good or bad, just saying it's true that people chose to go on there

to buy drugs and people are choosing to sell it. And so it's this voluntary interaction. He gets two life sentences plus 15 years. So he gets busted for having this website and goes to jail forever forever. He's gone, right? Then you got the dude that built FTX, literally stole $10 billion. Plus 15 years so he gets busted for having this website goes and goes to jail forever forever is gone right Then you got the dude that bill FTX literally stole $10 billion. Yeah, yeah from average people nothing nothing so far Hey Doug pull up a staffer right now, you guys are irritated me with this

Tell me how tell me how many people United States die of prescription drugs And then I want you to tell me how many people in the cartel kill people in a year. Oh, well, that's not Well, what do you that's not the thing. Well, what do you mean, it's not the same. We push drugs on people. 80% of our advertising is ran by pharmaceutical companies. We get people hooked on prescription drugs. It's, oh, and a lot, give me the number.

What the, what the, what the, what the, okay. How many people in the cartel kill? I mean, do you think it's the same amount of people? I mean, co-opion, touch the, I mean. Do you think it's even close? I don't think it's apples to apples either. Yeah, that's not so weird. You guys are funny to me that,

okay, because it's all, they shot him in the head at so much worse than getting him hooked on pills for 20 years and then them shooting themselves. Well, no, but it's not direct comparison. Of course, it's not exactly apple, pull up the numbers for me. So we can see how alarmingly different it is.

Yeah, it's a lot, dude. yes, definitely more people died. Okay, okay? So so explain to me I think it's a little stressful Yeah, that environment. Yeah, I mean I Don't do it. I mean just for your average person. I'm just thinking about I don't know I'd rather would you rather they want to be lied to and they want to feel like they have What if they want to believe the choice it was exactly I'm and that's all I got a contribute like you know Maybe the lies are a little more soothing at night, but I don't know having it visibly right in front of you in the threat of violence You have the option of going to your doctor or El Chappo like which one Hey, take some bike Where are my numbers at bro. Well, I'm getting the numbers

They seem awful low what the cartel killing people no the drug overdose This is opioids 3 400 people in 1999 17,000 in 2017 but prescription drugs are in fact the third leading cause of death. Oh wow with no many What's the number? I'm trying to get a number here for you. Okay, so then also give me the cartel number. So 932,000 people have died since 1999, which seems low to me.

Oh man. A million people, huh? Okay, so but you're talking about people out on the street with guns shooting people in the head. Okay, so explain to me what is worse though, a smaller percentage having crazy, scarier deaths or a number that is a thousand times bigger that at a slow, a slow sneaky death. Hold on a second. But they're also selling the drugs at cartel.

Yeah. So there's a lot of people dying from the drugs that they're selling as well. Drug overdue. Okay, so look, here's a deal. One of the leading places for pharmaceutical prescriptions would be like, I don't know, Miami or Fort Lauderdale right Florida, we have a little bit of tirey. Would you rather live there? Well, of course I'd rather live in Florida. Or would you rather live in Doug find me a cartel like you know, CDE to the floor. Where was your rather live, bro? I mean, I'm worried about the crossfire personally.

The point I'm really trying to make it. Of course, I would rather live in fucking Miami floor than I would rather live anywhere in Mexico. Okay, so that's, but the point is that we pretend in this country that we're so sophisticated and we're not evil, we're not as bad. And the cartel is so scary and so bad. It's like, what, to me, I would rather be faced with evil and the bad knowing that they are, that they're letting

them die. Are you doing PR for their current job? How do you feel about that, you know a little bit? He's like, thank you for not taking care of it. We're just, you got, you know, we're just, we're just different in that area. We're different, we're different. We're definitely different in that area.

I need you. Hey, are they paying a sponsorship money? What's going on? We get underground money under it underground money from the cartels. Say some good things about us, compare us to the US government, and you're all good. All right, speaking of things that affect you, cause changes in your mental state.

What are you guys thinking about the brain blend from that? You guys been using that now for a while? I see you. I mean, it's not fitting all, but. Definitely not going to kill you. It's not going to do that. I notice you got you and produced it every day. I actually, so they've done a couple new products

that we have we used and then there's a few of them that I'd use and then I'd be like whatever. Obviously, I've talked about mellow being my absolute favorite product that Ned's done. This is now my second favorite product that I've done. Is the Brain Blend. Feels good. I'm using it consistently, because I feel like I can feel

a difference when we podcast, when we do it. Yeah, yeah. Both you guys are using a pretty much every single server with it. Yeah, and I do it pretty much before every podcast now. And combine with like my caffeine drink, I absolutely love it. The combination of two of them together is like, what a great combination. Yeah.

The two of those. That's my jam right there. Oh, you know what? I want to give out, we got to do a mention, right? Oh, yeah. Can we keep that going? Yeah, I got one for you old-school bodybuilding

Bodybuilding ZSY at the end so old-school bodybuilding and then SYDUG you can look it up It's got great posts of old-school bodybuilders strength athletes how they worked out quotes stuff like that really cool stuff I love watching stuff like that very cool page on on Instagram on it. Go check them out That really cool stuff. I love watching stuff like that. Very cool. Cool page on Instagram. Go check them out. Check this out.

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Our first caller is Drew from Colorado. Drew, what's happening? How can we help you? Hey guys, what's going on? So good to be on your show. Yeah, thanks for calling. Yeah, so quick background. I'm running anabolic for the second time around. After running anabolic, then performance and then power lift. Really enjoying anabolic again, but during my overhead press in phase one, I really can't go above 95 pounds

without getting some pain in my mid back. I think it's my erectors, but it's kind of when I'm pressing up and getting my head out of the way, so it doesn't hit my chin, my back is hurting pretty bad. I do have pretty good shoulder mobility. I work on it daily with Indian clubs and ace bells and stuff. But yeah, it's just really frustrating

I'll be able to go above that weight. And I should also note that I do have hyper mobility and I have had shoulder surgery before I'm bow shoulders. Where's your hypermobility? Is this throughout the whole body or just in your shoulders? It's kind of about the whole body, but mostly in my knees, like I don't get any quad flexion when I hyper extend my knees,

same with like my glutes. If I hyper extend my hips forward, I don't get any glute firing either. So you're just overall super flexible? Yeah. Okay. This is a core stability issue. Mm-hmm. Okay.

So when you're pressing up above your head, what you want to do is you want to brace your core really hard so you don't over arch your back to press the bar above your head. So what you're doing is you're over arching and you're probably feeling some shearing forces in your drop the overhead press for a Z press. Z press will be good, but you gotta break your core because he doesn't have an option. He just have it.

He's gonna fall over. That's why I like the Z press is exactly. This is a great, a great example of where I would pull out anywhere in a program where it says overhead press and we would Z press. Yeah. Another thing too is you could do one arm overhead carry. Yeah, overhead carries and one arm presses where you keep one hand on your core to activate it. So you put your hand on your belly, brace your core, don't arch your back

as you press up with the weight because that overarching that's causing the problem. That's what it sounds like. So really tense up your core like somebody's going to come and punch you in the stomach while you're trying to do this press. You may have to go lighter in order to make this happen because it's going to be a new recruitment pattern. Okay, awesome. So do the Z press instead of overhead press and work on the core.

So you're saying I shouldn't skip the ab exercises and maps in a bottle. Right? No, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no The great. No, no, no. So it's not that you. Okay, so, so you got to understand it's not necessarily a weakness. It's, uh, and I don't, I want to say that because you might be able to do lots of ab exercises and core exercises. It's just, it's just not bracing properly and you're overcompensated. Connectivity issue. Yeah, you're really, you're, you're arching your back to try to get the bar overhead versus staying a little bit more upright and rigid.

So when you do the press next time, before you press the bar, brace your core real hard, don't allow your body to arch, and then see if you can press the barbell overhead and how that feels. All right. Well, thanks guys, and you know, I do need to take you guys a big thank you. Coming out of college, I weighed about 350 pounds. And I found you guys shortly after, and since then has completely changed my life. I've listened to you guys for about four years now, and it's been incredible, the messages you guys give about fitness and making it a part of your life

and chasing health and not aesthetics. It really resonated with me and it's changed my life. So thank you guys so much. Oh, yeah. Thank you. Let's send him a program, right? Because you're doing what maps in a ball? What programs do you have?

Does he have a lot? I have a lot. I pretty much have them all. OK. OK. Yeah. All right. Thank you.

Yeah. Yeah, that's great. They're fantastic. Awesome. All right. We're going to appreciate it. Keep in touch. Let us know what happens.

We'll do it. Thank you guys so much. Right on. Sometimes people would feel this with cable rows too and it's just they had to just brace their cord offset the overarching. Could also just be tightness in the mid, mid upper back, but this is not uncommon, right? Body's natural way of protecting itself by compensating and kind of like making sure that it's secure. So yeah, to be able to slow down and really focus on bracing and making sure that mechanisms happen is everything. I actually think it's more common than we, I mean, for different reasons,

right? It could be tightlats, it could be forward shoulder. It's all compensation. Yeah, so it's, so it's, you know, when you're trying to press a bar up above your head, if you have really tight lads or you have, will you lack the shoulder mobility or you are in a rounded position with the scapula, like all those things could cause what he's feeling. This is why I love the Z press because it literally eliminates that. Like you cannot press that weight up above your head without stabilizing the core without having good mobility in your shoulders without retracting this cap, it just... He's gonna have to go down to the bar. Yeah.

He's start off with that, but get strong on that. If you start with the bar on Z-pressing and work your way of getting strong on that, and then go back to a press and use the advice that you said with tightening your core as you pre... And see what happens. Yeah, and really packing the shoulder and going through that part of it and everything else, once you really start dialing that in, it's going to be absolved. Our next caller is Grail from Wisconsin.

Hey, what's happening, man? How can we help you? All right. So, my question is I eat a relatively high carb diet because I want to get proper fiber. I've been eating oatmeal every day because it's the first thing I think of as a breakfast food that has fiber. And I like it.

I'd like to lower my carbon take. So how could I do this while still properly getting fiber? And I've been reading that oatmeal is actually not that good for you. Me, the pie, your sauce, or is oatmeal really bad for you? Okay, so let's start with the low carb thing. You can get fiber from well-cooked,

fibrous vegetables and berries. Berries are low in calories and carbohydrates and also high in fiber, but well-cooked vegetables are easy sources of fiber that can give you kind of what you need. Doesn't have to come from carbohydrate sources. Oatmeal can be very good or very bad. Depends on the rest of your diet and how you react

and respond to it. If you like it, it's working for you. It's not bad, bro. No, generally it's a health food. That's what I would categorize it. Generally, it's something that's healthy. It's either gluten-free or maybe gluten-residue if it's made with other products, but usually it's gluten-free. It gluten-residue if it's made with other products,

but usually it's gluten-free, it's usually easy to tolerate. Good source of carbohydrates, easy, long shelf life, inexpensive. It's a good source of carbohydrates, so it's actually a pretty good breakfast. Now, if you eat oatmeal in the morning and find yourself not feeling good,

it might not be for you, but for most people, oatmeal is pretty good. So, hopefully, you guys answer your question. Yeah, definitely. Okay. I see here, you also asking what one of the best healthy fats for getting muscle mass? Did you want some answers on that as well?

Oh, yeah. My goal was to maybe swish from because I'm slightly pretty diabetic. So I wanted to lower my carbon take just on to take it easy on my pancreas and hire like higher healthy fats. So I thought maybe that'd be something good for me because I'm in a newbie stage where I'm so putting on mass. My way it has been dropped man. I've been eating. I've been falling. You guys a little program to just eat and lay it in, it's been dropping off, so I don't know,

I might just keep it the same, I guess. Usually, if you're losing body fat and you're in a calorie deficit, usually that'll positively affect your blood sugar. Okay, so, so you know, still monitor it because you can go, you can eat a diet that's got carbohydrates in it and eat properly for yourself and have

great improvements. It's the calories. You know, too many calories usually cause the issue. Now you can go low carb, which is another step, and some people see a lot of success with that. So the question is, what kind of fats should I aim for? This can be quite individual, but I would stick to natural fats. So avocado, chicken thighs, steak.

I mean, that's all right. Yeah, olive oil. Olive oil is like a super mean, that's... Yeah, olive oil. Olive oil is like a super food. It's a great, healthy fat. Most people do really well with it. You know, and you know, animal fats, some people have issues with them. Other people don't. But if you find that saturated fat intake has a negative impact on your blood lipids,

you could try grass-fed meats. Pastor-raised eggs, they have higher amounts of omega-3 fatty acids than the conventional type of stuff. But if your calories are low, generally, you'll just see improvements, regardless. Also, keep in mind, if things are working really well for yourself, too, there's not much I'm messing with. Like, you like oatmeal, it's sitting well with you, you're seeing great results, your building muscle, you're slowly leaning out, if you're also getting stronger too, I mean, if all signs are pointing in that you're doing things pretty well right now,

don't get caught up sometimes in the Instagram hype of somebody doing the alarmist post of, oh, oatmeal's bad for your, oh, this is, you know, that's, I know there's so much of that in social media where all of a sudden, one day you think you're doing something right, next day you see some experts say that this is bad for you, and so, you think you're doing something right. Next day, you see some experts say that this is bad for you. And so, you know, be careful of that.

Yeah, be careful of that. And it sounds like you're doing a really good job right now. Yeah, and then just side note, the best thing you could do for insulin sensitivity is build and strengthen muscle. Muscle is very insulin sensitive. So it's, I mean, you could, you're studies on people who are obese,

and they don't do anything but get them to build muscle and you see these improvements in how their body responds to insulin. So building muscle alone, and it's another store, you know, it stores glycogen, it's a carbohydrates, it's turned into energy, it's insulin sensitive. So building muscle is a great strategy from proving your, your blood sugar and your insulin sensitivity. What maps programs do you have right now? I don't. Oh, okay. What's what? I get you started on maps and a ball.

You know, yeah, maps and a ball. That'll be a great program for you start with. And then that follow that up with maps performance and maps aesthetic. But anabolic would be a great program for you. That's your. Yeah. Dung's going to send that over to you, bro. All right.

Something good. All right, man. Got it, man. Thanks for calling. All right, boss. Have a good day. All right, it's all good. All right, man. You got it, man. Thanks for calling out. All right, well, it's have a good day. You too. He looks like he'd hang out with the Diaz brothers.

Yeah, he'd look like they come from the same crew, whatever. I feel like he's, you know, he is doing a good job right now. And you just end up questioning yourself. Well, I mean, it sounded like somebody, he'd seen something recent that someone said that, like oatmeal is bad or what I thought. And, you know, it's unfortunate what's happened to, you know, so many good things because of social media. Obviously, I'm very blessed. We've built a business off of it. We've had the ability to, the podcast and connect

to so many people. But the unfortunate part now is there's so much information. We'll be the only way to get attention now is to being alarmist. No, you're right. And that's the only way, like to be counter counter what everybody believes to be true. And so then as a consumer, you're like, wait a second, I just heard the other day, this is good. Now this guy who's a doctor or this person who's an authority is telling me that this is bad. It's like, bro, you are doing good.

If you are seeing yourself lean out, build muscle, blood sugar is looking good. Like everything, I mean, you're probably doing pretty damn good. Yeah. And the worst part about it is people who feel like crap will ignore that they feel like crap because they read that the diet that they're on is supposedly amazing. And then on the flip, people who feel great will question the diet that they're on

because they read something that says that that diet isn't good. The thing is unnecessary. Yeah, at the end of the day, like listen to your body. If your digestion's good, you're getting leaner, blood lipids look good, blood sugar looks good, performance looks good, you're probably okay. You're probably doing all right.

Our next caller is Joanne from Florida. Hi Joanne, how can we help you? Hi guys, I wanna get your opinion on a situation because I know you guys are full of opinions. And I do wanna credit you for giving me like my life back. I've listened to you now for three years. And I started on an anabolic last year and did aesthetic and performance as well.

So I'm running through anabolic for my second time through. Thank you guys for saving me from overtraining. But my issue now is that I'm with a coach who is, I think I'm at too low of a deficit, even though I can't wait to lose weight. I'm now in my second cold in a month from being at this category range. And I know Adam's effort on reverse dieting,

but I just wanted to see what you guys thought of how the process is going. Where were your calories at before and where your calories at now they cut you? Well, she had us do about a month of running our own, you know, just not changing anything and tracking. So it was probably somewhere around 1800 to 2000. I mean, I was definitely needing to tighten up. So when she put me on the fat loss phase, I guess, we were at 1600 and she dropped me now to 1200. I've been at 1200 for about five weeks. And how do you feel right now? You've gotten sick twice, you said.

How does your energy feel? How does your strength feel? How many do you have any idea like how much you move throughout the day? Do you have a sedentary job? Do you step a lot? You have any idea? Oh, my steps, I don't even count them. I have a desk job.

I have a 45 minute commute either way. My workouts are about the main thing that I do for movement. I would rather be doing cardio just to keep functional. I try to lift two days a week cardio on the other days just for some movement. She told me to cut out the cardio because obviously she thought it was interfering at this low rate, I guess. It says here that you're also not having much energy and skipping workouts because of the low calories. Yeah, that's true. So, I mean, I would often prefer to lift

every other day, but I will find it's maybe Sunday when I lift and I might not fill up to it again until like Saturday. But lately, what I've been doing is just when I get home, I say there's no real excuse to not lift because you guys give us so many minutes between sessions or sets, I would say. So I just go ahead and push through it. Joe Ann, what does your gut tell you about this diet? Does it, does it, what do you, what do you, because I, it sounds like you want us to confirm where you're already are feeling, you're kind of your, um, the way you're asking questions, it sounds like you want us to confirm where you already are feeling. You're kind of your, the way you're asking questions, it sounds like you know the answer,

but I want to ask you directly, do you think, how do you feel about your calories? I mean, I think I could be wrong. That's what I'm asking because I feel like this is, I mean, it's a balanced macro split. It's about 30, 30, 30. I mean, she was very clear about not wanting to take us too low. And I just think I'm being a baby and not wanting to do what I'm told

to do, to be honest. Well, look, if you're feeling really low energy, you're getting sick often. You're not working out like you, like you want to. So you're losing strength, you're not feeling great. If your weight loss is feeling like it's stalling or not consistent, like if all those things are happening, I think going on a cut right now is probably not a good idea. I think it might be a better idea to continue to focus on feeding your body, building strength, and getting yourself to a point where cutting

doesn't bring you down as low as 1200. like where are you going to go from here? In other words, I mean, I could tell you what I would do with you. I mean, I would I would actually keep you up in the 1800 calorie range, but make good choices, right? So if the last month was kind of just tracking what you were doing and you weren't really targeting macros or going after like a good, high protein diet, I would be focused on that. I would say, hey, let's clean up the diet. Let's make good choices.

Let's make sure we hit your protein intake, but let's keep your calories at 1800 to 2000. Let's get strong. And then I actually would schedule walking for at least an hour a day for you because it sounds like you're in the same kind of boat that I'm currently in right now where I started tracking my steps and was blown away that I'm only doing like three three thousand steps a day just because we're so sedentary here. I sit in a car for 45 minutes to an hour both ways and get to my work. Then I typically don't want to move around very much when I get home. And so I've I've actually become very sedentary in the last

couple of years. And so now I have to like proactively go for a nice extended walk. In addition to my short little 10 minute walks that I like to do after eating. So I would actually increase some movement for you. Not hard cardio, not getting on there and sweat in your ass off. Just moving.

I'd want you to try and track our steps and get our step count up a little bit while keeping your calories at 1800 to 2000 and eating good balance. And then our focus would be, let's get strong. Let's get strong, let's build some muscle and let's see how you feel. And I think that we could lean out slowly

while building strength and hopefully your metabolism at the same time. I see here that your weight is at 146 at 55, is that correct? That's right. Yeah, you want to drop 15 pounds. Your body weight's actually not bad if you had good body composition.

I wouldn't worry too much about the scale and worry more about the muscle and body fat percentage when you get to that place, but Adam's advice is ideal because what's happening right now is you're cutting your calories, so 1200 calories is very low. That's the lowest I would ever want to take anybody

and I would only take them down for a long time. Very short period of time. And this is for somebody where like, we're getting them shredded, not going from like, oh, I want to drop a little bit away, but rather I got to get down to get on stage, right? I'm going to compete in a competition where I'm getting to a borderline unhealthy body fat percentage.

In other words, it's not a healthy place to be. So I'm on board with Adam right now and your body's kind of talking to you. And here's what you'll find with the higher calories and focusing on strength and increasing your activity, you're probably going to get leaner doing that. You're going to feel better and get leaner and feel stronger. You should not feel terrible going through this process. Now, I don't mean you shouldn't feel hungry because that's kind of normal if your calories are cutting or whatever you're burning more than you. But the whole like, I'm feeling down, I'm feeling low energy, I'm dragging ass, and then you're

asking yourself, am I being a baby? You know, am I being weak? You know, you know, the truth is, I don't think that's the case with you. You hired a coach. You've been listening to us for a while. You're probably pretty consistent with work. You don't seem to coach, you've been listening to us for a while, you're probably pretty consistent with work, you don't seem to be, you don't come across to somebody that seems to be lazy. So I think it's probably just too low for you. I would go in the op, I would do exactly what Adam said and take your time and see how you feel.

Yeah, in a perfect world, I either keep your calories right at 1800 to 2000 and I slowly lean you out over that time or we start to increase your calories and we speed them up. I'd be more happy as your coach. If we didn't move anywhere on the scale and at the end of the month, I had you eating 2200 calories and we're kind of maintaining, then if you dropped five pounds and we're eating 121300 calories.

So that would be my coaching to you. But I know that to in defense of your coach, because I don't know what the conversation looked like. I know how hard it can be sometimes a coach when my client is telling me like, I want to lose weight now. And so I don't know if you were that client where you're telling her, like, were you doing that? Were you doing that? I mean, I have been because I've used the excuse of getting stronger and not worrying about my macros until this point. Like for a few years trying to build up muscle as I knew that it was declining and I'm trying to take advantage of the opportunity. So now I'm at the point where I just couldn't accept

that like you may not have to count my macros down to like plus or minus five and arrange every every single day. So I think I've resisted being the strict and I wanted your opinion on like, is that what it really takes? No, I don't ever want to go on the stage, but I would like to be back to my normal size. It does take that initially. Let me tell you what happens when people do exactly what you say, which is super common, especially with my female clients, I would tell, okay, hey, we're going to go on this mini bulk or we're going to increase the calories. We're going to get stronger as they do exactly what you says.

They make the excuse of eating more, but their choices of what they choose is not what their body needs. So what ends up happening is they're eating 2,200 calories, but then their protein intake is still dramatically lower than what they need for building muscle. So what ends up happening is they put weight on, but they don't put good weight on. They ended up putting five pounds on, but we didn't put five pounds of muscle on. We put four pounds of fat and one pound of muscle

or no muscle and all body fat because the choices of calories that they consume were not ideal in relation to their strength training program. And so you tracking and tracking through a bulk, I think would be very valuable. It's just a pure learning lesson for yourself of like, oh, this is what it needs to look like. So if I want my body to respond in a way that I put on good weight, then I do need to be tracking the same way that I would track if I were cutting. Now, Joanne, let me ask you this because you said

you've been doing this for a few years where you were kind of trying to build strength. How much stronger are you now than you were three years ago or how different do you look as your body weight different? What are the differences today versus three years ago? It's dramatic. I mean, by nature, I am an ectomorph. I have a tiny frame or as my bone structure. So having extra weight is super uncomfortable for me.

However, I mean, I have, I mean, I'm lifting couches with my husband and, you know, I don't, I want to be able to do things like, how my own luggage on business trips and not think of thinking about it. Like I want that kind of functionality in my everyday life and that's what I've been working towards. Do you know what your body fat percentage was when you started three years ago versus now? Oh my gosh. Well, I mean, you could ask me what my muscle mass was and I would tell you it was non-existent. Okay, but as far as like my my general constitution, I definitely put on some fat

in addition to that. Now I'm probably close to 25%. I would think. I mean I think you I think you know exactly what you did. You you already sent it to me like I think you know exactly what you did. You already said it to me. Like I think you were eating in a surplus. You gave yourself that kind of green light of, you know, hey, I need to put on some mass and I'm lifting weights and probably weren't making the best food choices. You're not very active because the job that you have,

so you don't have the opportunity to burn a lot of those excess calories that are not ideal for us. And so you've put on some body fat all in the way. I literally think just by you tightening up the diet and making good choices, but staying fed, giving your body what it needs. So eating that 1800 to 2000 calorie range, but making good choices while lifting weights and then adding some walking in your day, like a nice hour walk, whether whether you break that hour walk over small 20 minute walks or one long hour walk, I think those two things right now

would really do your body good. Yeah, and you know, your 25% body fat is not bad. Just going down, it's interesting with body fat percentage. So it's different numbers for men and women, but women, when they go from like mid 20s to low 20s, so like a 4% drop, for example, a body fat percentage, it's quite visible because going from 25 to 21,

it looks very differently going from 30 to 25. So 25 to 21, you know, that's not a huge, that's only 4% drop, your weight wouldn't change a ton, or if you gain muscle at the same time, it might not change at all, but the way you would look and feel would change quite a bit. And 25% is a great body fat percentage to live at for a woman. It's healthy, hormones are pretty balanced, and you know, typically women when they want to look a particular way, the goal is usually to get down to like 20.

You know, so you're looking at a 4% to 5 percent loss on body fat, probably for what you're looking for, unless you want to get like really, really lean or you see striations and that kind of stuff, but you know, because then you look older. Yeah. That's a great comment. Someone at. Yeah, great comment.

But yeah, so I mean, you're doing pretty damn good. I bet if you followed Adam's advice and stayed the course and hit like 130 grams approaching a day with, you know, 1800 to 2000 calories, you're probably going to see yourself get leaner while you build a little bit of muscle. So your weight on the scale might change a little bit, but the way you look and feel will change a lot more. And this is going to take a long time, right? Like maybe a year. No, I don't think so at all. I think you're actually in a pretty healthy position.

You're not far off where I want you to be. A good goal would be in the next month or two to actually be in a place where we're not adding body fat and increasing your calories. Because then in a perfect world, I've got you up to about 22 to 2400 calories. And then I cut you back down to like say 1700 and then you lean out fast So if I get you up to eating 2400 calories not putting on body fat We've added some strength and muscle along the way over that course of that month or two of increasing there And then I cut you down to 1700 you're not only eating a good amount of calories

That's good and pounds and healthy for you You're also putting it yourself at a deficit of 7 800 calories a day You should be you'll lean out week over week for a month. And also, Joanne, I just did the math. If you dropped 4% body fat, that would be a six pound loss and body fat and a six pound gain in muscle.

Not that, it's not a huge number. So if you lost six pounds of body fat and gained six pound of muscle, in other words, your weight stayed the same, you would be 21% body fat. And remember, body fat takes gain six pound of muscle. In other words, your weight stayed the same. You would be 21% body fat. Remember, body fat takes up a lot more space on a pound for pound basis. You'd probably lose close to one fourth of the size that you noticed. Now, so you'd be smaller, same body weight, faster metabolism.

I think sometimes people look at weight on the scale and they think, oh, I want to get down to a particular weight. When it comes to body fat percentage, usually less than you think, unless we're talking about somebody who's really, really high body fat percentages. Okay, I'm digesting it all. No problem. All right.

You know, it would be a good program for you. Do you have maps 15? No. I'd map 15 would be amazing for you. Instead of doing two workouts a week, 15 minutes a day, I bet you would find yourself it would be easier to be consistent, you'd have more energy and as a result you probably get better results. I wouldn't love for you to pair that with the walk I was talking about.

Yeah, I'm going to send that to you. It's literally 15 to 20 minutes a day every day versus taking an hour or twice a week. Well, thank you guys. I mean, I certainly I didn't care about getting anything free as much as I just wanted your input. Like, I certainly I didn't care about getting anything Free as much as I just wanted your input like I know this is supposed to be working I have a friend in the program that's doing phenomenal. She's losing weight I'm like I'm just either resistant or not. This isn't my way. Yeah. Yeah. No everybody's different And it's it's really really it's it's pretty amazing how wide the individual variance can be. So be careful when you compare yourself to other people because it's, it's, it's, it's,

it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, Follow what we talked about and then circle back to us. I'd love to hear where you're at in another month or two. Totally. Thank you all. All right. Thanks, you're on. Which she not the the average client. Yeah. Yeah. That was such such like a conversation that I've had so many different times. No, 100% and I you know having a really sedentary job already not a roaring metabolism This is a tough spot. And it's a tough spot too. I wanna defend the coach that I don't know, right? Cause I don't, sometimes I feel like

when we come on here and we like shit on like the advice of the coach. I also know what it's like to be the coach and have a client who's just like, I want results. I want results. I just need 15, 15. Probably a little bit of a sessing about it.

Yeah, right? And then you as a coach are like, well, you, okay, you want me just to show you, like we could just cut some calories and I could show you, but it's not what I want you to do. You know what I'm saying? And so then you're in this, this predicament where they want it now and you want to show them that you have the ability that you can drop five pounds really quick on them. But you know what's best for them is to stay focused on building strength, getting those calories up, moving more like and then we cut down. So yeah, you know, a good rule of thumb is if your diet

makes you feel like crap, it's probably wrong for you. So cutting calories, yeah, you're not gonna feel as strong, you might have some dips in energy, appetite, you know, goes up, that's normal. But if you're on a cut and you feel like crap and you don't wanna work out and you're getting sick, it's not working for you. It's not working for you.

It's not working for you. Well, it's not working for you. It's not working for you. It's not working for you. It's not working for you. It's not working for you. It's not working for you. It's not working for you.

It's not working for you. It's not working for you. It's not working for you. It's not working for you. It's not working for you. It's not working for you. It's not working for you. It's not working for you.

It's not working for you. It's not working for you. It's not working for you. It's not working for you. It's not working on body. So I know there's people like, whoa, that's crazy. Yeah, that's a general, that's general. But that's pretty true. A very general generic number is that my women should not have to be below 1500 to lose weight. My men should not have to be below 2000 to lose weight.

And if they do in order to lose weight, then I need to do a better job of helping them build their metabolism through building muscle and speeding their metabolism up before I cut them because I want to be able to cut them and keep them at those calories or higher, because then they're in a more sustainable place long term. Our next caller is Matt from Utah. Matt, what's happening?

How can we help you? Hey, hey, what's up guys? So the crux of my question is, you know, you've talked about like personalizing or modding maps programs. So the crux of my question is, you've talked about personalizing or modding maps programs. So the crux of it is at what point do you personalize and mod a program that it's no longer a maps program? You just went counterproductive and you're just adding too much of your own stuff. It's just a quick context.

I ran maps anywhere like As is. I did it the second time with all the suspension mods, but actually even in the foundational exercises, I just would only suspension did all that stuff in there. I ran actually I ran aesthetic because I got the business man bundle. When I ran aesthetic one time, I ran it once like the home, the home thing with dumbbells because I just realistically, the where my job and life is like I'm just not going to have access to barbells or to a gym. But so I ran the home addition with dumbbells because I just realistically, where my job and life is, like, I'm just not going to have access to barbells or to a gym. But so I ran the home edition with dumbbells.

I ran it again using the suspension stuff, but like being hyper focused to stay in the rep range. If I'm going above or below it, I'll either add like a weighted vest or make it harder or slow down to time under tension, stuff like that. I'm in the third phase right now of Matt's power lift. And since there's not a home option, I just did dumbbells in place for that. I had to get creative on some of the lifts,

but it actually worked out really well. And even, you know, going into like modding a program, I think it was in like the strength phase. There was one, I over did it. I started adding some chin ups to my routine and actually did a week of basically following the power lift program, but just with the bands. It's similar to trigger sessions and stuff. So that's the main thing is at what point have I just changed it up too much? Too much that there's no longer a maps program. And the main reason

I'm asking that is I got my year planned out I basically go from aesthetic to performance to power lift and then I was gonna jump into strong I'm going to for like programs that are as different from each other as humanly possible But I've also been thinking I don't know I don't know if there's a home addition for strong that would make sense or if I'm just going to need certain equipment. I've also been debating doing symmetry, but that, and I know those are different programs, but the reason I'm on symmetries is because I started having some shoulder stuff kind of feeling a little bit off, but really, I felt like I was in pretty good shape between prime and prime pro.

I'm like, I got that sorted out, but I'm also like, symmetry is like, if I'm using dumbbells and suspension stuff, I'm probably, I thought I got that sorted out. But I'm also like, symmetry is like, if I'm using dumbbells and suspension stuff, I'm probably, I'm wondering if I'm already getting the benefits that I would get from running symmetry. So that's the main question, you know, at what point have I just changed up the program that it's no longer recognizable? I love this question, Matt.

I think that, first of all, it's addressed the programs that I think you should get or that we'll send to you, right? So I think, have Doug send you symmetry, and then we do have an at-home stuff that you can do with strong. So you can do that as a potential follow-up, but I think symmetry will benefit you. I also think that you literally already knew the answer

because the way you've modded maps programs are completely fine. The only time you made the mistake was've modded maps programs are completely fine. The only time you made the mistake was when you started to add to the program. That's, so as long as, and the guys will chime in, my opinion on this is that when you follow a maps program, we encourage people after they've ran it to go ahead and mod it. Now modding it though, but still following some of the fundamental principles, like how the exercise selection, how much training volume is it. Now, modding it though, but still following some of the fundamental principles, like how the exercise selection, how much training volume is it. So if someone goes, oh, I'll

mod it myself. I know I'm going to do, I'm going to add four exercises to every day, not a good idea, because then, then you're probably going to go back the opposite. But taking in an exercise, let's say out of there, like, let's say squats are, you know, traditional exercise, but you're like, you know what, I really want to get better at my Bulgarian squats. So I'm going to pull squats out and I'm going to put Bulgarian split stance squats in all the places that squats are. That's totally fine. And it still is a maps program just because you've got rid of an exercise and you've replaced

it. So replacing X or how you did anywhere, then you went all like suspension trainer and you went that direction instead of doing body weight stuff. All that stuff, I think, is a great way to modify it to your life and have fun with the program. When you start adding to it and doing more than what's program, that's where you get in trouble, my opinion. Yeah, you hit the knee on the head, Adam.

There's kind of a hierarchy of importance in workout programming. And the most important things are total volume, frequency, and intensity. Next up would be exercises, exercise selection, and then it goes down from there. So you can switch up exercises and replace some that are similar, and you'll probably be okay. It's when you mess with volume, frequency, and intensity

that things get messed up. So someone may say, well, I know this program says, don't go to failure, but I'm gonna modify it and go to failure and never set. The whole program you can throw out the window, right? Or I know with this says, I'm doing 12 sets, but I'm gonna do 17 sets instead. You can throw the whole program out the window, right?

So those are the most important things, but the idea behind modifying programs is to really learn and understand your body. And in my advice is to make small changes and then stick with those small changes, see how you feel, see how everything's responding, and then make another small change. Because if you make a lot of changes, it's like anything else. It's like, if I'm doing a computer program and I change 10 things at once and then something doesn't work. Well, which one of those things

is it that through the program off? I don't know, right? But if I make one change, now I can identify how that one change is affecting me and if it's good or bad and then I can add to that. So if you do make changes and modify, do small changes, try to keep them basic and simple, see how you feel and then go from there.

Don't try to make too many changes at once. I'm actually curious how you were able to modify power lift just being limited with weights. Yeah, so I mean, did you just add pause reps in there? Did you increase your time under tension? Well, it's funny. So my background, this back in the 90s, I did powerlifting as a kid

in high school and stuff. So I was somewhat familiar with it, but the last 20 years, kind of like working out too hard, hurting myself, getting lazy, then getting motivated. So this is what I've loved these programs just because it's not taking it to failure, it was the hardest thing to get at my hand. And so on the powerlifting, I mean, I have these like, yes, for all whatever, some dumbbells on that I got on Amazon or something, they go up to a hundred pounds each.

So that was pretty good. It's just a matter of keeping it at your chest. That was a big thing. I tell you though, the hardest one to mod was when they put like leg press in the first phase. With that one, I use the suspension trainer because I can do a pistol squat, but I just kind of used it as a little bit of, but the rep range was like 20. So I would do like 20 on each leg because I figured a pistol squat was kind of the most equivalent to a leg press,

which I'm not a huge fan of a leg press anyways, but Yeah, so that's what I kind of did you know on that one But yeah surprisingly, I mean power lift just I mean and I think the part that kind of hurt my shoulder was Dude like to kind of make it because the volume wasn't enough for just like 200 pound dumbbells I mean for squats and deadlift. It's just got hard I Think the problem that I was having, because you're literally holding all that weight on your arms, like suitcases.

And I think that was just hurt. When the problem was, I wasn't engaging my shoulders enough, I was kind of Lucy Goosey just kind of holding it, the logic being, as long as I could grip it, like I didn't want to use grips or like what fans or anything like that. So, but anyways, I think that kind of was extra volume on my shoulders than I was anticipating. So when I started adding pull-ups, then it just kind of screwed me up.

But it's doable, but it's kind of, it's yet to get creative. Yeah, I mean, literally small changes, see how you feel and go from there. You change a bunch of things at once. It's going to be hard to know what's working and what's not working. And Adam hit the nail on the head. The biggest mistake people make when they modify is they add volume. And that's just thinking more is better.

Yeah, that's the biggest mistake. For future replacements of leg presses, Sissy squats is what I would do. Oh, dude. Sissy squats. Yeah. The Sissy squats and the static, that, I'm just, oh, dude, those blew me up. Those Those are so I would have never imagined that they were that hard. Yeah, it's a great exercise. Yep. Good deal. Are we?

What are we sending them? Adam? Did you offer some some of the symmetries? Yeah, Symmetry's what does and send you and then if you were to look into any other one, it would be strong. That would be the other one, but a symmetry. We're going to send it your way. Do you think symmetry? How similar a symmetry to a? That was one thing for me. Nothing like it. Nothing like it. Nothing like it. In fact, by the way, I didn't comment on that. I love the idea of how you chose your programs. As I know, we have kind of a traditional, like how we order it for most people,

but you've been lifting for a while. Yeah, you've been lifting for a while, you're advanced, and then to choose programs that are so unique and different from each other, I think to get the best novel stimulus from it is a great strategy. And so I think symmetry and strong are definitely two that will complement your, like a ray of programs you chose already. So Doug Olson, you symmetry, check that out, and then,

and then if you were to look at anything else, then strong would be a great addition. Totally. Awesome. This has been a lot of fun, guys. All right, Matt. Thank you for calling, man. Thank you, dude. Sam. It's funny. If you, if you look, because there's a lot of studies now, these days on exercise and workouts and what works best. And if you look at the data, the best data, in other words, the most

consistent data on what works is around volume, frequency, and intensity. And then it goes down to like, rep ranges. And then it goes down to exercises. In other words, if you get two programs where the volume, frequency, and intensity are very much similar or the same, you're gonna get similar results, even if exercise is different. I mean, if rep ranges are somewhat different,

not saying that there's no value in those, but my point with that is, those are the things you probably wanna modify the least when you're following our maps programs, because those are the things that, that's the skeleton, intensity, volume, frequency. And then it's exercise selection, and rep ranges, and tempo,

you can mess with those a lot more. Which by the way, those are the things that, when one of us looks at somebody else's programming, can critique it really quick. Easy. Right away, it's not, I'm not gonna like critique, so I'm really quick. Easy. Like right away, like it's not, I'm not gonna like critique someone like, oh, you put both Gary and splits it.

No, that's, yeah, exactly. It was like, that doesn't matter. Like it, but what we'll look at right away is the frequency and the volume, right? And then how they phase the program, right? Or prioritize it. And so that right away can tell you like, oh, this person knows how to program.

Totally. Hey, look, if you like Mind Pump, head over to Mind Pump Free.com and check out our guides. We have free guides that can help you with almost any health or fitness goal. You can also find all of us on social media. So Justin is on Instagram on Mind Pump Justin. Adam is on Instagram on Mind Pump Adam. You can find me on Twitter at Mind Pump South. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com.

The RGB Superbundle includes maps and a ballac, maps performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having sound, and the Ardiment Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a full 30-day money bag guarantee, and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a

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