Mind Pump: Raw Fitness Truth - 1966: How to Avoid an Energy Crash After Eating Carbs, Why Exercising More is Not Always Better, What to Do When Cutting Calories Does Not Result in Fat Loss & More (Listener Live Coaching)

Episode Date: December 14, 2022

In this episode of Quah (Q & A), Sal, Adam & Justin coach three Pump Heads via Zoom. Mind Pump Fit Tip: There is ONE thing you can do that will significantly impact muscle growth, strength, recovery, and fat loss in a positive way. That is to improve your sleep quality! (3:10) The toughest thing about parenting. (18:25) The fine line between having fun and being made fun of. (31:24) Facetime and play. (33:41) Don’t compare your pets to kids. (35:57) Easier isn’t better. (38:27) Why cold air through the nose may keep you from NOT getting sick. (45:31) Take creatine to improve your memory. (47:23) Eat your protein and strengthen your bones. (49:13) Making the case against climate change alarmists. (51:56) Why Seed is the BEST probiotic. (57:06) Shout out to Chris Naghibi! (59:13) #ListenerLive question # 1- How can I avoid an energy crash after eating carbs? (1:01:57) #ListenerLive question #2 - Do I need to adjust my step count for the MAPS split program if I bike to and from work? (1:14:28) #ListenerLive question #3 - Is there ever a time a person must realize that lifting isn't the best way to drop weight, and that one must add more cardio instead? (1:21:18) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit NED for an exclusive offer for Mind Pump listeners! Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 20% off your first month’s supply of Seed’s DS-01™ Daily Synbiotic** 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!) Mind Pump #1345: 6 Ways To Optimize Sleep For Faster Muscle Gain And Fat Loss Mind Pump #1770: How Sleep Helps Your Muscles Recover And Grow @mindpumpsal post on Twitter – Easier isn’t better Cold exposure impairs extracellular vesicle swarm–mediated nasal antiviral immunity Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials  How women can reduce risk of hip fracture | University of Leeds Earth can regulate its own temperature over millennia, new study finds Welcome To The Higher Standard Mind Pump Rentals – Utah Property MP Holistic Health Visit NutriSense for the exclusive offer for Mind Pump listeners! **Code MINDPUMP at checkout** Mind Pump #1815: Improving Fat Loss, Muscle Gain And Fitness With Continuous Glucose Monitors Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout** Cardio Sucks for Fat Loss – Mind Pump Blog MAPS Symmetry   MAPS Fitness Prime Pro The Resistance Training Revolution – Book by Sal Di Stefano Mind Pump #1915: How To Re-Ignite Your Metabolism MAPS 15 Minutes Visit Kreatures of Habit: Meal One for an exclusive offer for Mind Pump listeners! **Code MP25 at checkout** Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Jen Cohen (@therealjencohen) Instagram Christopher M. Naghibi (@chrisnaghibi) Instagram Dr. Stephen Cabral (@stephencabral) 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 caller's questions, but this is after a 55 minute introductory conversation where we talked about fitness, scientific studies, our lives, family life, and much more. By the way, you can check the show notes for timestamps

if you want to fast forward to your favorite part. Also, you want to be on an episode like this one where we talk to you live, email live at mindpumpmedia.com. This episode is brought to you by some sponsors. The first one is Ned, makers of full spectrum hemp oil products. So the best in the world, that you actually feel. Okay, so if you've tried CBD products,

and you're like, I don't know if it's doing anything, take Ned, you'll feel it within 45 to 60 minutes, you'll know, oh, this definitely has cannabinoids in it. It really, really does work. They've got lots of different products. Their newest product is their Shadai Chai, which is for sleep. You drink it right before you go to bed.

But they have many other things you should check out. Go to helloned.com, that's H-E-L-O-N-E-D.com, forward slash, mind pump, use the code mind pump, and get 15% off. This episode is also brought to you by seed. This, in my opinion, is the world's best probiotic. If you want good gut health, you got to try this out. It's phenomenal. I've tried so many different probiotics. I've lost count, but this one by far consistently produces good results for me. Go check them out. Go to seed.com

forward slash mine pump, then you could mine pump and get 20% off your first month of seeds daily symbiotic. We also got to sail this going on this month. We have an at home holiday bundle. So this is what we did, right? So we took some of our best at home workout programs, put them together and discounted them massively. Check this out. Maps anywhere.

That's a program. Maps suspension. That's a program. Maps prime and the no BS six pack formula, all different programs. Normally, if you did them all at retail, you'd spend over $330, but right now you can get all of them in this bundle for $99.99. And 99 cents. That's lifetime access. Again, it's 99, 99 for maps anywhere. Map suspension, map's prime and the no BS six pack formula. You can find this bundle at mapsdyssember.com.

All right, here comes the show. T-shirt time! And it's T-shirt time! Oh, shit, you know it's my favorite time. That was longer than normal. Yeah, we've got six winners today. We have three from Apple Podcasts, three from Facebook.

The Apple podcast winners are Corey Summers 0713, VValdez and Riley 1027. For Facebook, we have Brian Waldock, Sean Abshire and Ryan Johnston. All six of you are winners and the name I just read to iTunes at MindPumpMedia.com Include your shirt size and your shipping address and we'll get that shirt right out to you There's literally one thing you can do that will

Significantly impact in a positive way muscle growth strength recovery and fat loss steroids not that It's one thing only one other thing And that is to improve your sleep quality and even sleep a little bit more. Just doing that alone, most of the time, we'll get your results moving in a positive direction. So if I sleep, I'll look like Arnold. Not exactly. No, you know what's interesting about this

is for the vast majority of people, because most of us have suboptimal sleep or we have some days where they're great, maybe not so great other times. And we're really good at, humans are really good at operating at suboptimal sleep. And once you get used to it, you tend to think, I'm okay.

But literally, I used to do this with clients. If I just focus on their sleep and had them do a sleep routine, had them really schedule that they're gonna sleep, you know, for eight and a half hours, make sure that, and we'll get into this, make sure that on the weekends, they keep the same schedule so they don't get jet lagged on Monday, and we'll talk about that. You would see fat loss start to happen,

libido start to go up, strength start to go up. I mean, it's such a, it sounds so simple that I think a lot of people just just credit it because it's like, oh, sleep, what's the big deal? Yeah, feel okay. But no, it makes a huge difference. just credit it because it's like, oh, sleep, what's the big deal? I feel okay. But no, it makes a huge difference. You have to change anything else, just that. You know what's interesting is there's like a saying, like abs are made in the kitchen.

You know, why isn't there like a muscles are made, you know, again, in the bedroom or at night? I don't know. You guys come up with something. There's no catchy phrase for that, but it really is like that's where all the magic happens. Obviously, you're going to stimulate it throughout the day and you know, put the work in, but your body needs, you know, all of the active building materials

and everything. And then the proper amount of recovery is really what takes you to that place you want to go. Okay, so if this is true, would you stand behind an argument like this that building a good sleep routine and or even utilizing good sleep aids that help you get a better night's rest could result in more muscle than even something as powerful and as well studied as something like creatine. Yeah, for your muscle building goals. Yeah. Okay, so poor sleep, let's go in the opposite direction, right?

Poor sleep has a profound effect on your hormones and your anabolic hormones. Studies will show that like one or two nights of poor sleep in men would dramatically lower testosterone. Cortisol goes through the roof in both men and women. You see this imbalance of estrogen and progesterone. Growth hormone is thrown off. So just the hormones alone, you start to see problems. Memory deficiencies happen with one night of poor sleep. Insanity happens with I think like three or four nights of no sleep. They've done studies on this where you actually start to like a large percentage of people actually start to become insane. It's such a powerful thing.

First off, this gives you a hint as to how essential sleep is. Evolution hasn't figured out how to get rid of it. And you might think, well, why would evolution want to do that? Well, think about it. For eight hours a night, you're doing nothing, you're not gathering food, you're not building shelter, you're not hunting or protecting yourself. A vulnerable is can be.

You become unconscious. If sleep wasn't one of the most important things ever, evolution would have figured out a way to keep us from not sleeping, but almost every creature that I think that we know of, sleeps in some way, shape or another. It's extremely important. And lack of sleep has been shown to change behaviors.

So lack of sleep increases cravings for certain foods, changes, influences our impulsivity. And a lot of increases cravings for certain foods, changes, influences are impulsivity. And a lot of people think, well, yeah, that's if I get like really terrible sleep. But it could be like, you know, ideal might be eight hours of sleep and you get seven every single night or six and a half. This is actually where people tend to fall about six and a half hours of good sleep. And I know what people do is they look at the time they go to bed and then they count the hours from there. That's actually really what you wanna do is count the time you fall asleep and then when you wake up

and it's usually takes people about 10 to 15 minutes to really start to fall asleep. So you wanna add that in there. And I tell people to aim for eight and a half hours of sleep because then we tend to fall back to about seven hours and 45 minutes or eight hours. Now here's the other one. This one's a huge one that I didn't figure out until later.

I don't remember where I heard this, but I don't remember who it was that said this, but they said, you know, it's funny. People go to bed at, let's say, 10 o'clock every night. And then Friday night comes around and they're like, oh, I'll sleep in Saturday, so I'll go to bed at midnight. And then I'll go to bed again, you know, one o'clock in the morning Saturday night,

so I'll sleep in on Sunday. And then Monday comes around, they had to wake up early for work. Everybody feels like dog crap. And it's because you literally created jet lag. Jet lag, yeah. You've a little same exact process, right? You've changed your circadian rhythm.

And that takes a couple days to adjust and you're doing that to yourself every single week. So one massive, powerful hack is to go to bed and wake at the same time every single day, even on the weekend. It's like diets, like everybody's good money through Friday with their diets, they're sending a screw up and they can't figure out

whether they can't burn body fat. Same thing with sleep. Now I asked a question about comparing creatine to like sleep-aid type of supplements because today we have a commercial for Ned and I know that they just recently created another sleep-aid product and mellow has been like life changing for me as far as my ability to fall asleep and then get better quality sleep.

Do you know, I haven't tried the product out. So I don't know anything about it. Like I just know it's part of their sleep category. Again, I think I saw that it has magnesium in it, which that excites me because I think that was obviously what was so powerful for me in me and mellow that made such a difference. So it's got that in conjunction with some other herbs

and stuff with that. Yeah, it's up there. So okay, so here's what's, so just on that note. So I gave my parents mellow and I had them try it and they my mom texted me this morning She's like do you have more of that like your dad and I are getting some of the best sleep that we've had in a long time So mellow's phenomenal the difference between Ned's mellow and their new product called shut-eye chai is that the shut-eye chai also has Ashwaganda Camamil, it's got dandelion root, it's got the

theanine butsotis mellow and it's got the magnesium butsotis mellow. So what they've added to this were these kind of natural adaptogenic compounds known to help relax the body. Now these are different than like taking something that makes you drowsy or kind of like melatonin or something like that. These compounds have adaptogenic properties, they actually help the body deal with stress. They're not themselves, you can have chamomile and ashwagana earlier in the day, it's not going to make you fall asleep.

But through using them on a relatively consistent basis, it does improve your body's ability to deal with stress. That's why it's called an adaptive genic. Yeah. And it improves sleep through that process. So it's like mellow, but then they've put these other things in it to make it even more, I guess, long-term effective. Now, pardon my ignorance, but in terms of chai, chai specifically a spice or is it a combination

of a bunch of spices? Oh, I don't know. That's a good question. Maybe Doug knows. I don't know. How's a good question. Maybe Doug knows. I don't know. How do you not know that? I mean, I know what chai tea is. It is a combination of spices.

And that's what they put in here, like cardamom, cinnamon, clove, that type of thing. So, but I don't know the exact ingredients that typically go into chai. I like the taste. Yeah, because I was talking, actually, I got a chance to talk with the guys from Ned at our Christmas party quite a bit.

And what's cool about what they do is they really want to get like a hands-on with any of these products to usually go wherever like the source of the root of it is. Well, they actually went to India. They went to India? Yeah, that's cool. It's a Hussam, or I forget the region of India, but they travel all the way there, and like you tell me all these crazy stories

about who they met and like what kind of spices they tried through that whole process, but it was like a very hands-on experience that they had with it, and then we're able to source what they really liked. That's what I like about here. So you have some answers for you. Oh, thanks, so, thanks, too.

So Chai is actually the Hindi word for tea. So there you go. But, but typically the traditional way is to take black tea, mix it with strong spices like cinnamon, cardamom, close ginger, black peppercorns. Now, doesn't tea normally naturally come with caffeine, too, or? It depends on the type of tea. So I'm assuming this doesn't,

because I would make a lot of sense to have caffeine. That would be terrible. Yeah. We put caffeine in our sleep phone, though. Yeah, I thought most, I thought most chives actually naturally had caffeine in it. If a black tea has caffeine, green tea has caffeine, but like, like, can we...

So I would say it's more chai spices that they put in there. There's no tea that I can see in this. Yeah. You know, I'll tell you what, it's what's interesting about this is, and I ignored this forever as a kid. So I, you guys know, I dived into like muscle building,

you know, methodologies, and I dived into like how the old time strong man worked out and how did people, what did they say to do back before, you know, even animal steroids existed and supplements existed. And they always said a few different things. All of them. They all said, eat lots of, like, eat lots of meat and eggs and they talked about drinking milk and heavy cream. They talked about training the full body three days a week, not beating yourself up. They would say things like leave some in the tank for not in the tank, but they use different verbiage. But basically allow yourself to be able to work out hard

again a couple days later. And then this is what they always, always said to prioritize restful sleep every single night. Which one of those things do you think I ignored as a kid? Oh yeah. Totally. But they all said it every single one. You read any book, any publication from the late 1800s early 1900s

And by the way these Strong men or or these strength athletes had feats of strength that would blow Anybody away like if you like a one-arm bent press with 300 pounds like that's a barbell But like above your head with one arm 300 300 pounds. In sane feats of strength, they looked incredible and they all emphasized good night's sleep, good night's sleep. What do you think it is that keeps us, I mean, we've known it for forever. And it's not like even when I became a trainer,

like I didn't hear that, it wasn't like it was a new science that, oh, it gets great sleep and it makes a huge difference. Why do we tend to ignore that? If it's that powerful, that beneficial towards our results and goal, why is it never even making anybody's top five list of what they felt was? There's a few different reasons. This is actually productivity driven. Well, it's not, yes, and there's a few different reasons, really interesting when you look into

this. When electricity was invented, so before electricity was invented, the sun went down, it was dark and you used candlelight. But if you've ever had a house lit up by candles, it's kind of dark and it does make you sleepy. People used to sleep a lot more. They also were much more physically exhausted. So people were ready to go to bed at nine o'clock.

Now we're so physically and active today that you get this kind of wired, you know, it's kind of wired, tired energy. And if you've ever been on a computer all day long and it's time to go to bed and notice you can't sleep, that's kind of what's happening. They got more sunlight, so we get less sunlight. And we have more ways to fill the time. Back in those days, when it was dark outside and you had candlelight, like, what are you going to do? You're going to go work, you're not going to gonna really do anything so I guess you could read a book by candlelight you ever try to read a book by candlelight you're gonna be asleep in 20 minutes now you got TV you get your phone in fact with like tablets and phones and computers sleep is gotten worse not better because people are are themselves up. So you combine all those things together and it's like we're just like walking zombies, you know? Like I do this to my kids, I see my son will complain about not being able to sleep,

even though he hasn't been doing anything all day long. I'm like, oh, it's because you haven't seen the sun, so you're like a vampire. Right. And you're not physically, so I'll take them on a hike, have a move, go outside, and then I'll be like, how did you sleep last night? Oh, I slept really good. Yes, it's that weird combination, it's that like wired energy that you don't express.

And then that kind of just, it's this low level kind of stress you just carry with you, and it goes with you into the next day, and then the next day after that. And it's interesting to me. And two, in terms of your immune system, you know how it is when you run down, right? It's like you're just susceptible.

Yeah, and so there's just all these effects of not being fully recovered that our body and then not getting sunlight on top of that. It's like we're just working against our body right now. I see a huge difference. One of the worst feelings is to feel mentally exhausted, but not physically exhausted. It is like a recipe for the worst sleep ever.

I've many times have felt where, especially when we do these things where we talk a lot, where we talk for five, six hours in a day, like I've got a headache, I feel so good. And we're in here with the electric, yeah, yeah, but I haven't done anything really physical. And so my body is not that exhaustive of my mind is. And so then you lay there and you're so restless

and then you get this awful sleep, even though you feel like you should be comfortable. Oh, it's the worst. I feel huge different. And then just simply getting a good workout earlier in the day and getting outside for just a small period of time makes it a tremendous difference. So think of it this way. Today you have to go out of your way, you have to plan to be active

in modern times. This wasn't the case not that long ago. Couple generations back. You know, if I told my great, great grandfather, yeah, I go lift heavy things and put them down and he's like, well, what are you building? Well, I just do that for myself. He'd be like, this is so weird. Why are are people doing this? Because that's what I do for work, right? You're mental. Yeah. So you have to plan physical activity. You have to plan to not overeat. This also didn't exist not that long ago. And sleep was not something you had to plan to have be good in the past. Because it just happened. It got dark. Like try this out for anybody who's listening to me, try this out.

Do something really physical all day long. Then when you come home and it gets dark, don't turn on your lights and use candles. And tell me you're asked isn't going to be asleep by 9pm. It just naturally happens. So my point with all of this is you have to plan to have good sleep. That means you should have a sleep routine. So maybe two hours before bed, you dim the lights or so what I have are I have Himalayan That means you should have a sleep routine. So maybe two hours before bed, you dim the lights, or so what I have, I have Himalayan salt lamps. I have these little night lights and salt lamps, and we dim everything.

So it's just kind of nice and dark and glowy in the house. That makes a huge difference, or where blue light blockers is another alternative. I don't eat right before bed. I wait at least an hour and a half or two hours before. And then I'll use supplements or things to help like things with magnesium and theine which help calm the brain, help calm the mind. And if you do that on a consistent basis, I promise you, you'll notice brand new gains in your body. In fact, do this for

two days and I bet many people will hit close to PRs in the gym. It just makes a huge difference. You know, talking about sleeping, you just reminded me of something that I'm struggling with right now with my son and I may be afraid that I overcompensated a tiny bit in a direction here and I'm not sure yet what I'm supposed to do. So I've talked on the podcast many times about Max and his environment with Katrina and I and that he's never seen yelling and fighting and just he's got this unbelievably sweet and sensitive personality and it's powerful how I can just slightly change the tone in my voice and just it's will freeze him in his tracks. And last night, he, you know, so we have the Nanak Cam and it alerts us when he moves or whatever like that. And we now don't, we don't, you know, lock his door.

We, in fact, we leave it cracked a little bit. He likes it to where he can see a little bit of light coming in and that's kind of how we leave him and we go to bed. And a lot of times we go to bed and he's still awake, but he's, he knows that he's supposed to stay in there and he'll normally stay in there, toss around a little bit in fall asleep. Well, Katrina and I are downstairs and we're

watching TV, sit by the fire and stuff and she goes, oh, he's up. And I'm like, he's the up up or like out, she's like, yeah, he's out of the room. And I, so I go running over to meet him before he gets, he's walking from his room. He's like, like, sleep walking almost. And I hear him, daddy, mommy, and he's walking and I he's coming towards the stairs I'm hitting the Bob stairs and I'm like stomping intentionally up the stairs so he can hear my becoming Maximus you get in bed. I say that and he He turns around and like starts crying crawls back in his bed cover himself up and I'm shitty dad I'm just like that's the worst feeling.

It is. And I know, like I'm, I did it intentionally because I wanted him to hear me be stern. Hey, it's bedtime, you know, it's dead and I don't normally get stern like that with him, but just that was enough to like make him cry. And the bad dreamers and the cry. Just wanted you to hug him. No, there's a different, there's a different, By the way, as in parents, I know probably can, I mean, at least I know, I'm sure you guys would agree

that I can actually tell a difference in the wine and cry if it's like fear and. Yeah, sure. Yeah. Right, so I know when it's like trying to get out of bed and just want to make excuses. Man again, so all of it's real. Yeah, or versus like I really had a nightmare

and I'm scared I can hear it in the cry. Well, that's the toughest thing about parenting It's the it's when you do something and then afterwards you feel like just bad like what did I do? Why did I do that? But so what you're saying is like I know I made it so like calm. Yes, even the slide I know I know that's right Right, I know that that has to be a healthier better environment right than the K. Austin screaming and yelling around like it I know that but Have I taking it so have I taking it so far and and so extreme that he's that sensitive

To like a little bit of a I don't know and so this as a dad now I tend to do this where there's things that I Set that I go okay. I'm gonna be this type of father. I wanna be this type of parent or I wanna work on these things. And I'm wise enough to know that I will, these things that are very, very important to me, I'm probably going to overcompensate a little bit, probably too much on a lot of things. For example, that's what's nice about having a partner who doesn't always agree on how you wanna do things. It was up to me, Max would have two toys.

You know what I'm saying, that's it. So, through I would throw everything else away. Probably on how you want to do things. It was up to me. Max would have two toys, you know what I'm saying? That's it. So, I would throw everything else away. Probably not a good idea to do that. It would probably traumatize him if I threw all his toys. One of the calculator here, for sure. That's your first toy. So, thank God for Katrina to balance me out a little bit that way because I would probably

go too far. Did you have, you haven't hang out with a lot of cousins and friends? Yeah. Yeah. He'll see that people there, you know, he's see that. Yeah, I mean, he does. Here's the thing too, that sometimes kids have a natural disposition and Max definitely is a lover.

He's the sweetest. He's such a, a railiest the same way. Just this loving little kid, then my brother, my brother has a son and he's also a lover, but he's also, he's a spitting image of my brother and he is, this lover, but he's a spitting image of my brother, and this kid will climb and jump. He has no idea of peril.

He sees no peril. He'll jump off the top of the stairs. He doesn't care. Totally. Just doesn't even realize it. Whereas, Aralius, I mean, he could be 13 years old. I say, don't get out of your crib and you won't. Just stand there.

So I think there's that also, but I know what you mean, dude. I don't know. It's such a weird, like, what do you do? It's a dance, yeah. I know too, like just the difference between both and my boys, it's substantial in the way that I present my own voice and carry my voice with them too. So you do that.

So if you're disciplining Ethan versus Everett, you'll bring a different tone even to each one of them. Oh, you will. Yeah. Oh, interesting. Yeah, because, yeah, much like Max, like Ethan has a little more of a sensitive kind of way about him. So I have overthought. All did I've learned with him that like for desired outcome, it's really what we're looking at here is like how their their behavior shifts.

And I don't really have to do a lot I just have to I have to abruptly like I have to get it right away like so I like to Interrupt that train of thought and so if it's just it's just kind of like a quick like hey, you know And I'll catch him in the moment and in the act or or in his like back talking or something, you know, like a boop, hey, like I'm paying attention. He's like, oh, in the, like it's it. But with Everett, I have to like sometimes like because she comes a little bit more. Yeah, it just becomes like a bit more of a spiraling. Like I'm, he's already very self deprecating and very like, you know, like punishing it for himself. I have to break his thought process a little more aggressively and bring my tone.

Dude, I'm glad you said that because a lot of people, some people say you got to treat all your kids the same. I don't think that's true at all. Well, your kids are going to be different. And some, That's true at all. Well, your kids are gonna be different. And some, you need to push. And some, like my daughter, she's so ambitious. She's so insanely ambitious that if she misses the mark, I don't talk to her about missing the mark. In fact, I do the, like, oh, it's okay.

You tried your hardest or whatever. Whereas with my oldest, he gets away with kind of skating sometimes. He's a really sharp kid. Yeah. And the conversations with him might be a little different. Like, no, no, no, you gotta push yourself and not applying yourself as much. I can't treat them the same because they're different.

Are there people that actually think that? Yeah. Really? Yeah, people say that. That's so funny because I think that, you know, obviously being a parent is a leadership role and in leadership when you have a team of all. God, what a great example you just gave. Yes, you you you you cannot you're not

going to manage a team exactly. No, no, absolutely not. I mean, there I mean, we've I think we've mentioned this before, you know, like Justin's a classic example is we've been together for so long. Like you can't there's no reason to come down hard if there's something that he fucked up or did something wrong because nobody is harder on him than himself. So coming at that angle is only going to backfire by treating him that way. Then you have other people on the staff or I've got to kind of wake up that way or else they'll procrastinate on it or they'll get distracted and they need to be shook up a little bit like hey this is important,

this is an issue and they don't take it the same way, right? So, yeah, I don't think that, I think that's crazy if someone thinks that the personality's, now what I wanted to know, Justin is that, did you, did it evolve that way? Or do you even think that your parenting style was different with Ethan early on and that formed him into that way.

And so now you have to be different than the way you are ever it. Or do you think it's like it was in their DNA that it was there the whole time. I think that I, I think I read it wrong initially. And just because of my own, what was modeled to me from my father in the stern kind of like energy in the authoritative kind of presence. And so I've had to like check myself if that's really the right tool to apply. And it took a few mistakes really to form the way that I handle it now to alter that. So I have like tried to alter and be flexible and change based off of like,

like I spun him out a few times because I came into hot eating. And it didn't produce. Now obviously what I wanted. Was he able to communicate that back to you or did you piece together by the way he reate? Like you're like, oh shit, that was. They're young. He probably doesn't even know.

Yeah. He saw it, right? Yeah, totally. Yeah. It was really just reading his reaction for the most part. And then now they're better at communicating with me. Like this is how you made me feel because like I'll come in and I'll discuss it later in terms of like the rhyme and the reason why, you know, if I am coming in hot, like I always

want them to know, like there's a reason why I did that. And it's not just like, I'm reacting to something. You know what's something that my mom did when I was a kid that was so powerful was that she, I don't remember exactly what she did. This is how powerful it was. I don't remember what she did. I remember her apology afterwards, where she literally sat me down. You know how powerful it is to have your parent sit down and say,

can we just talk to a live caller? Was it someone with a live event about this? Maybe. And then we was talking to the lady who was talking about something that she did and I'm like, the best thing is the Jen Cohn. Oh, it was Jen. It was Jen's interview. We talked about this.

So that'll come out. So you guys will hear that. We talked about that in there. Yeah, I remember my mom literally, she apologized. Like, hey, I totally reacted wrong. I was whatever and I remember as a kid like it was so powerful to me to do that and I think that's important to show your kids that you're you're you're what's the word? I don't know. Dance enough mature enough smart enough you're modeling to them. Like you also make mistakes too. Yeah, of course, but also like, if they see that you,

because kids aren't stupid, they're gonna know, like, oh my dad, Minimus, my mom, whatever, but they won't even admit to it. Well, now they're gonna model that, right? Versus being self-aware enough to, because we all mess up, man. I mean, there's a few things I remember with my older kids that just still taught me.

I remember one time my son wouldn't finish his eggs, and he had this habit of not finishing his breakfast, and I sat there and made him eat it, and as he left the table and walked up as he threw up, he was sick. Oh my God. And you know how big it was? I have to feel like a tyrant, you're like,

like the biggest, I've done the same. Oh, like the biggest jerk of all time. Aralius recently, you know, his mom, because we have the baby now, right? So we have the infant, and Raylius is two, so he's a toddler, and he's adjusting to the fact that mom and dad now also have to take care of this infant. So he didn't have to get all the attention

like he was getting before, and he was really acting up, you jump on Jessica and she's holding the baby this whole thing. So she didn't snap on him, but she got, she said some stuff and got upset with him. Well, he left, and he came back to where he goes, and he does the sign for S him, but she got, you know, she said some stuff and got upset with him. Well, he left and he came back to where he goes and he does the sign, you know, for sorry, and he goes, I'm sorry, mama. And she was like, oh my god. She was destroyed. She said, listen, but I'm sorry. Mama got mad and upset. I said, you know, I spoke to you in a way that I didn't want to.

You know, I love you. It means only two, but I was gonna ask you if he's if he's going through because that's super common especially with like a toddler with a new a new baby in the family is the Intentionally acting out because they're losing the attention that they used to get because they were all of the attention Are you seeing that happen right now? What it looks like is he He want so what I would I what we what we're consciously doing to offset that is we include him in helping and everything that we do so that he doesn't feel like His baby sister is taking anything away, but rather he is now a part of taking care of his baby sister as well So he gets the diaper gets the wipes, you know You know kisses her. Hey, what mama's feeding the baby? Can you you know rep her leg or whatever?

So he's a part of it. But also with chores, he's even more involved now with chores, which it's great sometimes it sucks. Like last night I'm trying to eat my steak and he's like, but I want to help you cut. Help you cut. So I got to like, he puts his hand on my hand, like every freaking bite.

He's got to help me cut my meat, you know. It is a little bit of a double in sore because I've been just like an hour. And at least times when you're in a hurry and you need to get something done, and then he wants to help. He's like, oh, shit. Everything I do, 30 more minutes than I expected.

Anything, washing the dishes, cooking, doing laundry, sweeping, he's got to help. So I was like, oh, great, here we go. It's gonna be, you know, one out of 10 minutes. What a beautiful lessons for ourselves, right? Like just to be patient, to take time, that everything we're always in a hurry for. It's like, okay, you know, maybe I do need to just slow down.

Oh, totally. Yeah, yeah. Yeah. Really, rather than acting out, you know what he does? Is he tries to act sweet and cute, which just makes me feel worse, you know? Like he's not getting attention. And you'll make this cute face and, you know,

Papa and I, you know, and hug me. And I'm like, oh, you just want to get attention, buddy. It's funny. I even wrote on here a little bit, somewhat related, but like, so Everett's latest thing is he's really, really honing in on my mannerisms. And initially, I was like dying laughing, because it's like, you know, okay, you got me.

You know, because I'm very much that way with them, like I pick up on when they're frustrated or when they have certain sayings that they do, I'll use it against them to make jokes. I'll make fun. They're starting to figure out how to make fun of my laugh and how to do it. They hit in that line of like,

I'm just like, no. Yeah, exactly. They got me when I do S noises when I'm like laughing or like all some of the laughing at hyena. And so anyways, so I, he'll like bust that out now when I'm frustrated or like I'm not like, I'm like, buddy, I'm not in the mood.

You know what I'm saying? But I'm not in the mood. How did you do it? I'm like, I'm about to slap you. You know what I mean? And it takes like, I'm like serious like boiling. And this point Courtney looks over me like, mm-hmm.

Yeah. All right, I'm just gonna go outside. I'm gonna go outside. You know, but they're like pushin' pushin' pushin' these days, man. I've had those conversations, because you gotta show them where the line is. I've had those conversations.

I feel like DeBittico would be a little bit of a smart ass and push that line with you. He does, got that width too. But now he's older, so he kind of figured it out, but there was a period there where he would go a little too far. And then I sat him down, I'm like, listen, I'm your dad. So at the end of the day, you gotta show me respect. So I'm cool, but I'm not that cool.

So you gotta stop. You gotta know what to stop. Exactly, yeah. You know, when we start doing that That's hilarious This Breonna get you does she get you like that really yeah, cuz I don't get her You know so we kind of have this thing where we just you know don't don't play that game Yeah, you get for a lot of space and latitude

I feel like my brother. Oh, man He used to give me such a hard time about it Oh, which is probably why you don't know. To his own kids, I think at times. And I always felt like, I didn't like it. I don't think they like it. So I don't want to model that for her. Yeah, there's definitely a fine line, right? But between like, we're having fun

and then you make them insecure or whatever about something to make them fun of. You know what I mean? So I could see that for sure. Yeah, yeah. You know, right now, Max, this is so cool. You know, we talk a lot about the negative sides of technology and being wary about, you know, how much screen time and stuff like that

and then a hundred percent. Now, there is some things that I think are really cool that we couldn't, we didn't have this option. So Max is finally, he's at this age now where, you know, he knows who his friends are and they play and they do stuff. So this new thing that we's at this age now where he knows who his friends are and they play and they do stuff. So this new thing that we can do with him now is we allow him to do FaceTime once a week or so with one of his friends, like my best friend, son Hunter, who is a year older than he is, so he's four in the Max's three, and they FaceTime play together. It's the fun.

Wait, wait, wait, that's so adorable. Oh, it's the greatest thing I've ever had. Like, they're playing. FaceTime play together. It's the fun. Wait, wait, wait, that's so adorable. Oh, it's the greatest thing I got. Like they're playing. So he'll prop it up against the love sack on the iPad and we'll call him. So we'll first call his mom and be like, hey, is Hunter playing?

Oh, yeah, yeah, they can call and we'll let him talk. And they sit there have, you know, full on against his transformers and his, you know, Pokemon's out and they're showing each other like, oh, this is the new Charmander. And like, it's, what's funny is that Hunter is what's funny is that Hunter is a year ahead of him. So his conversational skills are ahead

and Max isn't quite there, but what I find so fascinating is that, you know, Hunter still loves communicating with them. And I feel like, dang, that's crazy that Max can't even say half the stuff he can say, but yet they're in their own little world, like playing and showing each other all their toys. And like, yeah, we'll let them do it for like a half hour

where they're just sitting there going back and forth. It's cool to, it's really cool to watch. I really, his relationship with his Nana, which is Jessica's mom, is almost entirely through FaceTime. And he has a relationship with her. They get on the FaceTime, they talk, they hang out. So when she comes to visit, he runs right to her, recogn her. It's not like she's like a person that he's like a. We've been able to do this with all of our family now. It's become something that Katrina is

incorporated with like my mom who we don't see a lot and even her mom who we do see a lot loves to see him anytime he's got something new or did something new and we prop the iPad up and then they sit there and engage and talk and play with them. I'm like, yeah, that's pretty cool. You know, that's something that we did not have access to. And for me to be able to allow him to still have that interaction with them virtually is a pretty cool thing. This is just reminding me of something.

So I texted, you know, this group thread that I man this morning getting over here to work out was a bit of a nightmare. My two-year-old woke up hell early for some reason, he was waking up hell early. Jessica's nursing the baby. I got to get him. I'm trying to feed him. He doesn't want me leaves, crying. Jessica hasn't got a coffee yet without her coffee. She can't function. So I'm getting her coffee. This is, that was the, and so I sent to this group thread, hey, like, oh my God, getting out of the house with a toddler and an infant is like a nightmare. And then one of my buddies was like, yeah, I got a two-year-old

in my dog, and it's really hard. I hate it when people compare pets to kids. You're not people tell you that? Oh, I got three dogs. I know what it's like. No, you don't. All the time. You don't know what it's like. You don't know what you don't know. Pets, I love your pets. It's all good. And not the same as kids. You can't stop saying that. Listen, please. You could just leave them in the house and then leave. Okay, not all pets, can you do that? Oh, yeah, I'm on with a lot of them, you can.

Okay, if you train them or you put them in a cage, you don't do that to kids. Sorry. No, there's not really levels. You don't put your kids down when they're really still. No, there's never levels. I know. You don't put your kids down when they're really sick. There's never a level. No. In the defense of the pet people, right?

So we don't hammer all pet parents, right? Is Katrina and I have not had... You did not give birth to your pets. So come to them. No, no, no, no. So they did. It's a thing now, right? So that's how it happens.

So we have not had a dog for the first time in 12 years, and it's been what, two months since Maze's passed. And I have to say there is a lot less stress because it's one of the hardest, it's very easy. We have enough family and friends that if Katrina and I want a date night, if we want to go somewhere, everybody will raise their hand to take Max. Nobody has days, but nobody wants to take your fucking bulldog

Nobody wants to watch your bulldog nobody wants to drive to your house and do this and that so it actually in in their defense I actually find it easier as far as someone we leave and do stuff is actually someone to help us with Max and to help with our pets And pets that is a pain that's definitely a lot of work. You definitely care about them. That's part of the reason why it's challenging But I hate when people come out of this they're not even the same universe That is a pain. That's definitely a lot of work. You definitely care about them. That's part of the reason why it's challenging. But when people come back to you, they're not even the same universe. That's just the game. I'm a pet guy and a kid guy now.

And it's like, they're not even the same universe. No, yeah. I have said to Katrina, it's been nice. We've been able to stay out late. We know at the hurry homes, we're like, oh shit, Mazi's been in the house all day. And like, if we don't get home soon, either gonna choose something up or piss in the house.

And so we would find ourselves rushing home, you know. I gotta tell you guys, talking about kids and all work and challenges. I did this tweet and actually got some controversy underneath it, which is kind of cool because that hasn't happened yet. Now I got some comments underneath and this is the tweet that I said, I love you guys' opinion on this.

I said, a hard, busy and challenging life is better than a boring, easy life lacking any challenge. That's the secret. Easier isn't better. Boring isn't better. Not being forced to grow isn't better. It's torture and it's devoid of meaning. Don't fall for that lie.

So I actually had people on there trying to bait me in this and that about, oh no, easy is good and this and that. And what do you guys think about that? Yeah, I've always I don't know I guess that's always been sort of my mantra is Just because of the value I've seen from approaching challenging hard things the the other side of that is just so much more fulfilling and I think that I don't know we can we can justify a lot in our own mind with the way that we do, we carry ourselves the way that we, like, so I could see how people would just want to be

comfortable, just want to be safe, and just, you know, I just want to live the easy life and to relax, and I mean, I'm sure you could kind of get in that mentality, but for me personally, I've always been much more drawn to something that's going to take me out of my comfort zones, going to force me to grow. It's going to, it's going to bring me to a new level I've never seen in myself. Um, and I, I don't know, I guess there's not a lot of, not everybody shares that, I guess. It's interesting how a Life filled with challenges and struggle Naturally creates purpose when you don't have that Searching and finding purpose sometimes can be really difficult for people

I had the opportunity to hang out with a friend of mine. It's a little bit older than we are like he's he's in his late 40s Getting ready to turn 50 and comes from a lot of mine. It's a little bit older than we are. Like he's, he's in his late 40s, getting ready to turn 50 and comes from a lot of money. Like he's tremendous, his family had tremendous success. He inherited a lot of it and he did good things with it. Like he didn't squander, he reinvested it. And I mean, the dude has got everything. I mean, he's got all the toys,

can travel over the place, rental properties, all over the country, on a whim, can pretty much do anything he wants. And you can, and we actually were having a conversation around a similar topic. And he made the comment of that. Like I wish I had more adversity. And I think that's so interesting that, you know, so, and this is someone who's obviously later in their their down to almost 50.

They've gone through having all kinds of stuff and toys and play and travel and yet they aren't seeking more things or more stuff they want. They were seeking adversity and challenge. And so I mean, I also think it speaks to what we talked about with the whole, you know, Spartan and obstacle racing, how there's something in us that I think we want that war or that struggle or that challenge so much to the point that here we are paying to go beat ourselves up for three or four hours and climb through the mud and in the cold. And it's kind of fascinating,

but I think it's in our DNA that we need it. It 100% is. There's a reason why anxiety and depression is continuing to go up. It's continuing to go up when we are objectively, objectively life is far easier. We have more access to food and shelter and wealth and things Work is far less demanding physically. It's not dangerous

We live in very peaceful times life is actually is incredibly safe And yet we're more depressed and anxious than ever. I know what people say. Well, that's because we diagnose it more Look like just look at the last 20 years Just the last 20 years we continue to see this explosion well that's because we diagnose it more. Look, just look at the last 20 years. Just the last 20 years, we continue to see this explosion and it's because we make things, and by the way, I don't want to confuse people and say that efficiency isn't good, efficiency is great. It's the challenge that I'm talking about.

The lie is that a life devoid of challenge is better than a life that is full of challenge. That's false, that's 100% false. A life devoid of challenge is better than a life that is full of challenge. That's false. That's 100% false. A life devoid of challenge ultimately leads to hedonism because you're constantly searching to figure something out. And this is why you see these, you know, celebrities that get addicted to drugs and commit suicide when they have all this access to everything. And also too, it's just when you're in that kind of mentality of trying to remove yourself of challenges and create this sort of like easy going, you know, like safe kind of

space, when you are actually then presented, which inevitably you will be challenged again. You just can't avoid that in life. You're going to have challenges just thrown at you. It becomes substantially greater because you don't have that kind thrown at you, it becomes substantially greater because you don't have that kind of resilience, you don't have that muscle of overcoming these challenges. So it becomes all the more detrimental. Look, I saw my dad get challenged with this. He retired because his body was just beat up and broken.

Do you know how common this thing is that you're about to say no? I know, I'm super common. So he worked very, very hard since he was a child, very poor, very poor, worked his butt off, and worked for years and years and years and years, started developing lots of, just physical issues like arthritis and a spine,

all sorts of stuff. So eventually he had to retire, he retired early, and then he went through a long period of depression. When I remember when he was working so hard, he's like, oh, I can't wait till I don't have to do this anymore. Well, he didn't have anything to replace it. So he went from that to nothing. Now I'm at home all day long.

Now what he's had to do is find ways to volunteer his time to go out and do things where he finds some purpose in his life. But you see this in retirees. People who say, oh, I want to retire and drink my ties on the beach. No. No, that actually will get old real quick. Real quick. And you'll find yourself in a very, very bad place.

You have to find challenge. In fact, growth doesn't happen unless you're uncomfortable. People are like, oh, I grow. No, you don't. You really don't really grow unless you're very uncomfortable. Otherwise, it doesn't, it's not, it's not going to happen. And I think another thing that I've found that I've always associated like this crazy sort of painful process to it

in terms of my mentality as I'm struggling. It's like, I'm gonna like bear through this. And like, I don't have to have that mentality while I'm struggling. Do you know what I mean? I can enjoy it and I can reframe it. And I can like actually, ooh, get excited about it because I know that I'm going to do better. I'm going to grow more as a human being on the other end of this.

And so why not enjoy the process of instead of like dread it? Bro, it's the difference between challenge, struggle, and suffering. You don't have to suffer through it, which is very different. So I'm glad you said that, because I think a lot of people think suffering is what I talk about. Yeah, they associate that a lot. Yeah, no, not the same thing.

Anyway, I got to bring up a very interesting, I say interesting study, because these studies could come out and they crack me up, because all those quote unquote, old wives tales, they come back and they start to get proven right. So I remember being this dickhead, right? So my mom would say to me, oh, put a jacket on. It's cold outside, you're gonna get sick.

Or, you know, don't go outside, we'll wet hair in the winter because you're gonna get sick or whatever. And I, you know, know it all, you know, teenage sal would be like, mom, that's not how the body gets sick. It comes from viruses or bacteria. That doesn't have to do with anything. And this is what you would read in the medical textbooks and whatever.

And you know, you know, Mr. Smartass and my mom's like, no, no, no, if you get cold, you'd say, no, don't, whatever. Anyway, old wives tale, it's baloney. Actually, new study came out showing that cold air dramatically reduces the immune cells in the nose and in the throat that can fight bacteria and viruses. So being in the cold, this is, they think now why illnesses increased dramatically in the winter. It's because your immune system does get affected.

So by being in the cold moment. My question would be then, is then if I do a good job of training in extreme cold temperatures like the cold plunge, does it make me... Probably more resilient. Probably are teaching your body to adapt. 100% don't think that. And I think, because if your immune cells are getting affected, because that's really the change.

If you look at the winter, when is the cold and flu season? It's when the when the when it changes. Not when you're deep into it. Right. Because I'm sure... You set a brub change. Right. Because I'm sure you set a abrupt change. Yeah. So I think 100%.

I think if you go throughout the year, getting your body cold, like a cold plunge, that you're probably going to get your body to adapt. So it doesn't get that reduction in immune ability when the winter comes. So cool is that. No, it's super cool. More studies.

Another study on Crating came out. It improves memory. Why are we still doing studies on crating? And there's no debate. There's no debate anywhere, anymore that how effective it is, yet we're still studying it like this. Can we just replace,

your multivitimate with crating in the... Well, I mean, you're gonna put creatine in or you can. You're gonna put creatine in or you can. I think that's for sure. I mean, you called that a long time ago that we would see that in basic health problems. It's gonna be everywhere. Here's the conclusion.

This was a huge, I mean, you were talking about actually you started to give it to your kids even now. I give it to my kids now, every single day. So this is a huge meta analysis. And it says the conclusion, creatine supplementation enhanced measures of memory performance and healthy individuals, especially in older adults, 66 to 76 years old.

So if you're older or you're listening right now and you have relatively healthy, you know, grandparents or whatever, the reason why I say that is of course if there's any organ issues, kidney issues, liver issues and you might want to check with your doctor to take anything. But otherwise, they would be amazing candidates for supplementing with creatine and would notice just profound benefits across the board, including improvements in your memory. Well, that's sort of the last straw for me because that's that's been the biggest focus going forward is anything and everything I can do for Memory recall and for just improving brain cognition. I'm like all in like if I'm in a supplement You know, it's probably gonna be more in that direction. Have you you just forget to take it? I just

Haven't started yet. Obviously You know we got crazy in there by the way in the closet. We do. Yeah, Brian, I keep, come on, you know, I take everything. I have everything in there. You can take whatever's in there. All right, I'll help you. I'll just check everything in there.

Yeah, dude. All right, another interesting study. Yeah, dude, the hell of study. I got a great study. You got something for a commercial seed or what? Oh, yeah, we'll get, we'll mention seed in a second. Yeah, yeah, hell of study. No, check this out.

This is out of the University of Leeds. Here's the summary. Increasing intake of protein is a way women could reduce their risk of suffering, a hip fracture, according to new research. Food scientists have found that for women, a 25 gram a day increase in protein was associated with on average a 14% reduction in their risk of hip fracture.

Is that just by itself without even strength training? By itself. Oh, yeah. Now, I imagine if you add strength training. Oh, yeah, you add strength training. You're, I mean, that's massive reduction. Re-enforcing it, yeah. Yeah, but I think what's happening is because women tend to under eat protein, that that

increase in protein did lead to a little bit of muscle gain, which then always leads to a strengthening of the bones. I mean, we had a call today, and I just, I'm glad we took that. It's been a while since I think we had that conversation. I just think that is the most common client that I used to get was the lady who called in our force, you from? I don't remember what's, what's the South Dakota. South Dakota, that's right.

Call from South Dakota. I take great team That you you're in this place of trying to lose body fat and get better shape And you really truly feel like you're making good food choices You're keeping your calories low like 14 15 or or less in her case And and doing really good. you're consistently lifting weights three times a week and you're just not seeing the body change. And a lot of times, or if not almost all the time, it was, you know, they were grossly

under-consuming protein consistently. And it's like you were sending this signal to build muscle, but in this low calorie, low, almost, you know, almost less than 50% of your, you know, requirements of protein, you're not going to build. You're not gonna speed, and the idea of that messaging that we talk about lifting weights to get strong and eating at, I mean, in order for you to build that muscle to speed that metabolism, you've got to give it

the building blocks. Otherwise, you do it. It'll give me really hard. metabolism, you've got to give it the building blocks. Otherwise it's gonna be really hard. Otherwise what you're mostly doing is just burning calories. Trying to build muscle in a low protein diet is quite challenging. I've had clients like that for other reasons. And they will build muscle, they will get stronger

in comparison when they don't lift weights because that's the contrast. But it is profoundly different when they increase the protein intake. It is like the difference between low protein and adequate protein or optimal protein for building muscle is the difference between not lifting weights and lifting weights.

That's how big of a difference makes in people. All right, one more study, and this is a controversial one. You ready? We're going to get people, we're going to totally message us about this, but I didn't make the study. This was from MIT. Some people would say some of the smartest people in the world come out of MIT.

Here's the summary. You're ready for this. This is the controversy. A new study confirms that the planet harbors a stabilizing feedback mechanism that acts over hundreds of thousands of years to keep global temperatures within a steady habitual, or habitable, excuse me, range.

So in other words, the Earth's climate is undergone. Some big changes from global volcanism to planet cooling ice ages and dramatic shifts and solar radiation. And yet life for the last 3.7 billion years has come to a natural way to regulate this. Yeah, so this is MIT. MIT.

Now how much pushback is this getting in? Or how much does it even be so that I've heard this? The people that counter the climate change alarmists have been talking about this. And of course, the climate change alarmists, and I say alarmists, not climate change scientists. There's alarmists, and there's people that talk about climate change, that they're pushing back, of course,

because a lot of people need to realize this by the way, this is a heavily politicized issue, meaning on either side you have special interests that will take a narrative and run with it. Well, one that's increasing based off of what you've seen in the news from people like gluing themselves to walls, stopping traffic, like throwing tomato sauce on like priceless pieces of art. It's like, it's very much of a movement that is escalating right now. Yeah, my argument with the whole thing is that

life on earth has been built on industry. We are a petroleum based, I guess, species, right? So if you look at the discovery of oil and its use and all of its uses, because it's not just in, you know, making cars drive and stuff like that, it's used in lots of medications, lots of, you know, textile, lots of different things, that it really is connected to our growth

and how we survive and all that stuff. If you're talking about replacing that, you have to talk about the loss of life that that switch is going to make. You have to have an alternative that it's like saving the you know, okay, we're going to reduce pollution, but in the meantime, we're going to kill all these people already on the brink who just came out of poverty in countries in the world countries in the world that are very susceptible. So, right. So this is the balancing conversation that needs to happen. And it's usually not that way. It's either like super extreme over here, super extreme over here, like over here, eliminate all oil, lots of talking points. Yeah. Right. There's there's there's never a shortage of talking points of like plans and

solutions. But, you know, I just pay attention to the actual, okay, so what are the actual actionable steps in who's actually innovating in that direction versus just talking hot air? And what are the actual facts? I mean, that's important, right? Like, as it is an emotional thing that drives people, like nobody likes to see pollution

and nobody likes to think that we're just rooting our planet. So before getting emotionally struck by that, I always like to just kind of pull back and see, well, where actually could we center our focus to be most productive? Well, what makes me laugh is that when people say, oh, it's the big bankers and all these, they know, they know what's gonna happen.

They say, well, why are they giving out 30-year loans on coastal properties? Big banks would not be doing that if they thought they were going to lose their properties or whatever. You said it already, it's been politicized. I feel like you can't even, much like when the vaccine was going around. Like you couldn't even question the efficacy of it or what we knew about it or didn't know about it because then you were an anti-vaxxer. Just like, basically, I can't ask questions or be curious about-

You're gonna put me way over here? Yeah, I also have to go in the full- that's how I feel about climate change. Like if you say, like, well, you know, I think that we're gonna innovate and we don't know. And there was a time when it was warming, then it was cooling, and then we've seen it kind of go back and forth. Like now, also, you're a denier of climate change. It's like, no, wait a second, I didn't say I'm denying.

Climate change, it's a fact, it changes all the time. It's warming up. Yes. And there's changes. And we may be playing a role. The question is, what are the best solutions that are not gonna result in also another loss of life? And is it, are there alarmists just doing that?

Are they using fear to get people to act? They're always, they're on both sides. Always, there is going to be that way. So it's, so funny to me when people get played into, you know, taking a hard stance on each one of these sides. I did, you're just a pawn right now on the political side. Totally. When they're scaring the shadow, you know, that's when you know there's something they're trying to say.

I'm always alarmed when people use fear as their main driver of information. Right. How many times have you heard this? This is the most important election in history. I've heard that every club you've had. It's always the most important. They're way calmed down. All right, so let's talk about seed. We're supposed to mention one of our sponsors, seed. You know what's funny about, so seed is a

probiotic and what makes it unique is the capsule that it comes in ensures that the actual bacteria stays alive and moves through the digestive system and gets where it's supposed to. And this is why it's so damn. One of the main reasons why it's so damn effective besides the, the strains of bacteria. It was, but anyway, have you guys had, had any family members try seed yet? Because I've had my sister, I've been raised. Gase does religiously. Okay.

No, so she's got good issues. Yeah. No, she's along. She's in line with you. Like, she's had the opportunity to try so many different. Because she's had lots of good. Hands and it was you who said like, uh, stand the opportunity to try so many different. Because she's had lots of good brands, and it was you who said like,

stand alone, this is the best, because I think she was on, she was consistently using another brand. I don't remember what the brand was, that made her hop over to seed, and now she swears by seed. Yeah, everybody I've had try it is like, I've never had a probiotic be as consistently good,

is this one? Like, literally if I take it, my gut is gonna be okay. Yeah, you know? Yeah, Courtney, I think you know, I told you shit, Hoss Humotos and had to change and heard a diet like real substantially. And while she was going through elimination

and then kind of repopulating, like she was using C in that really helped. So I know I probably don't use it the best the way I can, but I do what I am good about is if it's like a Friday night and Katrina night or order in five guys and I know I'm going to have something that I know is going to mess my gut up and I proactively take it, it definitely mitigates the feelings that I get after eating that food that would normally tear me up. So, and I'm bad about consistently doing it every day. Like, I get on a streak for a while,

and then I like anything with the supplements. I'm not like you, I'm not consistent with taking them every single day like that, as I should be. But I have gotten trained at least that I know, like, okay, we're ordering this burger, some fast food, like this that I know is gonna upset my stomach. If I at least take this before, I know makes, okay, we're ordering this burger, some fast food like this that I know is gonna upset my stomach. If I at least take this before, I know makes a dramatic difference on my digestive process.

It feels way better on me than had I not done that. Excellent. So, do you guys have any pages you wanna shout out? I know we've been doing that. I do if you don't. Yeah, go for your time. Yeah, so I, and you know, remind them to, this is, when does this go live, Doug?

On Tuesday, let's see the 13th. Okay, so this one missed the most recent one I did, but I've been getting tons of feedback on the conversations that I've been having with Chris Nagibi with the Higher Standard podcast. So he's become a good friend of mine, he's a banker, lawyer, and real estate broker, and we do these, you know, once

every two or so weeks, we'll get on my Instagram and we'll do a live story. We have a conversation around the Fed and the real estate markets and investing. And so if you're not giving him a follow already, I think he is a grateful. He was inspired by Mind Pump years ago. He's been a long time listener of Mind Pump and our whole model of disrupting the health and fitness space and calling out a lot of the charlatans and providing really good, non-biased fitness information is what inspired him to do it in the financial markets. And he's the one who's made me more privy to a lot of these social media people that are famous for giving you financial advice, as much of their advice as biased to their courses, their masterminds, and he doesn't do any of that. He doesn't sell anything like

that. He's very successful in what he does. And this is more of a passion project for him. So he's led with the similar type of presentation with his space as like we did. And I think that his content's awesome. So Chris Nagibi, I'll spell his last name. It's N-A-G-H-I-B-I. So it's Chris and then his last name Nagibi. And I mean, I you introduced me to him and he presents it very It's very easy, very smart, very non-biased. Yeah, and his podcast is cool. They have a podcast called Higher Standard podcast. It is one of the ones that in all interp probably

the two most popular podcasts that I follow consistently. Hey, check this out. Do you want to go on a vacation, but also experience fitness hacks, biohacks? Would you like to use red light therapy, have an uler, cool you off or warm you up when you go to bed, use cold dip, sauna, a great gym, and also be surrounded by beautiful nature.

Check this out, we have a property that we decked out with all of these incredible things, the only the way that Mind Pump can, okay? You won't find this anywhere, and we're renting it out. So if you're interested in getting the Mind Pump experience in Utah, what's this town? Is it near Park City, right? Near Park City is a great place to go. Email us at rentoolsatmindpumpmedia.com. All right, here comes the rest of the show. Our first caller is Steve from Ohio. Steve, what's happening, man? How can I help you? Hey, how's it going? How's the baby, man? Oh, thanks for asking wonderful babies doing great things

That's awesome Adam. How's Max doing after his procedure a couple months in now? Yeah, yeah No, he's doing great, man It's been a world of a difference having him feeling good like that almost year there where we were sick damn near every week was rough So got a fun phase right now three years old is pretty cool every week was rough. So, got a fun phase right now. Three years old is pretty cool. Oh, that's rough, man. I'm an empty nester, so I don't know how you guys do it. Having young ones, we're all about the same age. Oh, wow. Your kids already out, huh? Yeah, but yeah. Yeah, I got a boy. He just got out of the army. He's actually expecting here in March. So I'm about to be a grandpa and you guys are newborns. congratulations. Yeah, it's wild, man.

So I guess, like my email said, I feel best when I'm on a cut, probably less than 100 grams of carbs a day, but my workout's definitely struggle, as far as just strengths and intensity levels and stuff like that. So I guess I didn't really notice it until I won on my first cut. And I was in phase two of antibiotic.

And about the same time I had lab work done with Dr. Caprol. And then everything just kind of clicked and made sense. I guess I didn't realize I was crashing until after I got my lab results. So they labeled me as a fast oxidizer and everything just kind of made sense. So I guess I'm looking for your opinion on, should I bump up fats to take care of the caloric desiphate because I cut carbs or what would you do?

Oh, good question. Okay, so explain the crash. What do you mean by that? You eat a meal with carbohydrates. How long afterwards do you feel like you want to fall asleep? I'll click man, like 45 minutes. Okay, so I'm similar to what you're talking about. So first off, you can bump fats to make up the difference with calories and you can build muscle on a lower carbohydrate diet. You will notice some performance drops from the lack of carbohydrates, but you could do pretty well with a relatively low carbohydrate diet that's higher in proteins and higher

in fats. But let's say you want to bump the carbs, but you're like, man, I crash. What am I going to do? Well, here's what you do. You eat your carbs at night. Eat your carbs at night before bed. This is what I do. So throughout the day, I may eat around 75 to 100 grams of carbohydrates.

And then dinner time is when I have a larger carbohydrate meal and it works out perfectly because then I go to bed and I sleep like a baby. And studies actually show that eating carbohydrates an hour or two before bed actually does contribute to better sleep for a lot of people. So unless it causes digestive issues, in which case the advice will be different, but if that's not the case, then you can bump your carbs by having a carbohydrate meal about an hour or two before bed. That actually makes a lot of sense. Yeah, I love that. There's not much I can add to that to. And he does have, I see, it says

on his notes that he has zero digestive issues. So the fact that you don't, I mean, loading up before bed and then that way. And then fact that you don't, I mean, loading up before bed, and then that way, and then I think you'll feel a difference in your workouts. I actually think that. Totally. You'll have better workouts because you did car blow, you just did it at the back.

So back loading carbs is what that is, right? So, and I've played with this before, and I'm not quite like you in style in this situation. I actually feel the difference when I'm low carb going to workout, so I find that I have to have about 75 to 100 grams before I left to get to really feel the difference when I'm low-carb going to work out. So I find that I have to have about 75 to 100 grams before I left to get to really feel the benefits from them. So for me, I have to be a little bit higher-carb, but this is a great advice.

I think just to switch them over towards the evening, and I think you'll feel a difference alone from that. Yeah, I'll eat a good 100 grams of carbohydrates or more with dinner. And so what it typically looks like is I'll have my main dinner meal. And then I'll get up and help get the kids ready or whatever start doing the dishes a little bit.

And about 30, 45 minutes later, then I'll start having some fruit. And that'll typically add another 20, 30 grams of carbohydrates. And then I'm winding down. By this point, it's maybe 7 know, like, you know, maybe 7.45 8 p.m. I put the, you know, the baby down to put, you know, Relius down and I don't go to bed till about 9.30 or so So then my wife and I hang out a little bit. I feel myself my energy start to come down I start to get nice and sleepy and I sleep like a champion and if you watch how I eat during the day, especially while I'm podcasting I don't have more than like, you know, 35 grams of carbohydrates really throughout the day. It's not till

later when I don't mind my energy dropping. So I would say give that a shot. Now, have you also have you have you played? I'm assuming you might have already tried this, but I I noticed a difference on the types of carbohydrates and how I feel like that too, right? So totally. I will feel sluggish and sleepy if I have things like bread or pasta like that, like you described 45 minutes ago. But if I do have things like fruit or sweet potato, those things don't seem to make me crash like that. Have you noticed that, are you like that or what's it like for you?

It's kind of intermittent and it's weird because I don't necessarily crash all the time. It's just, it's different every freaking time. But I do well with fruits and rice and potatoes, but it's not even a very long crash. I might just crash for, it's a roller coaster. It's just up and down all day. I might crash for 20 or 30 minutes and then it's over with and then I feel fine. You know what you might want to try? It might actually bring you some value as a CGM.

I knew you were going to say that. Yeah, because you could see then what is giving you these insulin spikes and crashes. Look, when we work with nutrients and they have they work with CGMs and with nutritionists. And when I would look at my chart, the big spikes and drops, 100% is when I get those crashes. When I would eat carbohydrates that tend to not do that to me, then I would feel much better. And so I identified for me which carbohydrates tend to make me sugar, does it for me.

So if I eat anything anything that's like processed sugar I'll do it and definitely gluten containing carbohydrates will do a for me. But if I eat like white rice and I combine it with protein and fat, not an issue. If I have oatmeal and let's say the carbohydrates are no higher than let's say 40 grams, then it tends to not be an issue for me.

And then fruit, whole fruit, not fruit juice, whole fruit, tends to not be an issue. But it's going to be different from person to person. Yeah, I think there's tremendous value in at least where, like I don't still wear my seed, but I think the wear in it for a little while just to see those and just how individualize it. It's so fast, it's fascinating at the least to see. And maybe you can start to create some correlations between how you're feeling and what types of foods you're eating. Are you a coffee drinker as well?

Do you do caffeine in the morning? Man, I definitely have a caffeine problem. Okay. Not necessarily the coffee so much, but yeah, I'm probably around 1,000 milligrams. Oh, yeah. That's your crash, bro. Yeah, I was gonna say that's usually right

You're probably right, but maybe 700 on normal day, but if I feel like getting after it then then I take the the pre workout and then you know that bumps it 350 Just an ask you a key question there that caffeine So, I'm glad you asked that. Justin asked you a key question there. That caffeine, caffeine 100%, I'm gonna say right now is contributing to these roller coasters. Not only that, you're like literally right at the number. Okay, so I have, my rule is when I go over 700. So as soon as I go over,

because what I've connected for myself personally is, when I go over 700, just and I were literally just talking about this day, I was telling them, like dude, isn't it crazy when you start to push to the upper limit of how much caffeine you should have? The last caffeine drink actually makes me tired. Like I'll have a 200 and something milligram rock star, but if it's the one that pushes me to 800 to 1000,

I almost feel sleepy after it. And that's always my sign that I'm hitting my threshold of caffeine and I know it's time to bring it all the way back down. And I bring it all the way back down to like one cup of coffee in the morning and allow myself to reset. Steve, do this. Cut your caffeine down by a quarter and then start taking some rodeola to kind of offset the reduce. The net. Yeah. So, organifies reduce as rodeola in it. And it'll take good. So, I would go a quarter for a week.

You're gonna feel shitty for about two, three days. And then the following week cut it down a quarter again, then the following week cut it down a quarter again, then stay there for a few weeks and then bring it up a little bit. And I bet you're gonna notice tremendous difference in your energy stability. Cause that for sure, for sure, my energy does.

All kinds of weird shit when my caffeine gets high. It goes up and down and I'm beardable and yeah, it makes a huge impact. Right, and I've been on it for so long. I work third shift for years. So it's, yeah, it makes sense. Yeah, I don't use the red juice. This is actually my favorite way to use the red juice

is like as a replacement. So I actually, however many of those energy drinks or coffees you're having, like I actually still stay on the exact same habit. So like, so my routine is morning, I have my cup of coffee on my way to work, I get here, I have either another cup of coffee or an energy drink, and then I have a third one. That's kind of like my habits. And so when I'm tailoring, when I'm tailoring off, I carve off the last one and it's red juice. Then I do that for a like a while, like Sal said a week or two, and then I carve off the second one with red juice. So I'm tailoring off, I carve off the last one and it's red juice. Then I do that for a while. Like Sal said a week or two and then I carve off the second one with red juice.

So I'm having red juice one day and it really mitigates the pulling it out and doesn't feel like I'm crashing so hard. Yeah, get resensitized again. It'll make you enjoy actually having caffeine again too. I do the same thing because if if I, and I notice, it'll start pushing its way into noon, and then sometimes one o'clock, and then it starts affecting my sleep,

and then it's this compounding effect after that, where the tired feeling increases substantially. So that's just something I notice. And then too, if I do have a carbohydrate, heavy meal, it really bonks me out. Yeah, that's it right there, man. I think the caffeine is where I'd have like a carbohydrate heavy meal, it really bongs me out. Yeah, that's it right there, man. I think the caffeine is where I'd start to be quite honest with you, you can eat the carbs late at night too,

or before bed, I should say, you know, an hour or two before bed, but I think I'm so glad you asked that. That's the silver bullet. Yeah, well this is like, yeah, very familiar to what's happening. Good luck, man, caffeine's a hell of a drug. I'll tell you that. No, man, yeah. Yeah, I appreciate it, guys. The those you know, it doesn't take that long

No to to kind of clear it out and then you get the the amazing time. Yeah, then it's fun again So I mean for that reason alone you should yep sounds good. Thanks for calling I see appreciate. Yeah, thanks guys. You got it man I was a little nod to the Rick James on, was this a shepel show? Cocaine's a hell of a drug. Yeah. Caffeine's a hell of a drug.

A keel couch. Yeah. Bro, I am so glad I can't, if we didn't ask that question, he would have never figured out his problem. That was a major factor there. Because when my caffeine gets past a certain point, for me it's 400 milligrams,

everybody's a little different. 100%, I get a rollercoaster of energy throughout the day. And when I bring it back down, and recent it out, I feel like I'm great all day. So it's funny too, I actually, what he's experiencing, I actually noticed this, I actually, and I start to think it's like the food. Of the stuff, yeah.

Like the food makes me feel asleep you, but it is. And I have figured it out. It's 700 or so. Like as soon as I get above 700, it's all downhill after that. I mean, it's all bad after that. Like I have to go back to the other direction or else the last one, like it makes me sleepy. It's wild. Yeah, it's funny too. When I resensitize myself to caffeine, if I do a good job and really stick to it, 100 milligrams is amazing. It goes far. I mean, I can't even, I couldn't tell a hundred, you could throw a hundred milligrams in right now, I wouldn't even notice.

But when I'm sensitized, it's like a green tea, like just a regular green tea, and I feel like, oh my gosh. I'm always so mad at myself. Yeah, I'm going through that process right now of like starting to kind of taper off that last one especially, but like, because what naturally replaces it for me is water,

and then I feel more hydrate, and the energy sustains longer too as well. And, but like, because what naturally replaces it for me is water, and then I feel more hydrate and the energy sustains longer too as well. And it's like, you know, that's such a good point too, Justin, like that's another problem with the energy drinks and stuff, is that it does, it replaces my water intake. And I already know, I noticed a difference just from that. I also get tend to get headaches,

and I think that has to do with the hydration also. Like there's so many things that most abuse drug in the world is caffeine by far. Yeah. Our next caller is Ryan from California. Ryan, what's happening, man? Hey, as a guy. Good. Yeah, before I get started, I want to say thanks.

I probably started listening like year two before coded. You guys have such a positive message around Sidness, Nutrition, and just like family in general, and how you go about business, and just kind of like seeing different things in the world from different angles. So I think that's like really needed in 2022, so thank you so much for that. Thank you, Red. Yeah, so my name question is just around Maps Split. I'm running out right now, and currently I'm writing my bike into work to try to face the money on gas. So it's about three and a half miles in the office, three and a half miles back, obviously. I was wondering, like, Matt split, I'm too weak to do it, and I was wondering, do I reduce the step count?

Phase one's like 10,000 steps, so do I reduce it? And if so, like how much or do I just keep that step count consistent on pop of writing that bike? So we got this question before and the way I answer it to somebody who's like already like stepping that much or more is to look at each phase and the percentage that we increase over phase and then just consider where you're at now is phase one, your baseline, and then your goal should be as you transition to each phase to increase by whatever that percentage is. Does that make sense?

Ryan, what's your goal with split? What's your goal with the program? Yeah, I mean, long story short, I used to be 330 pounds, not around 220, and I've kind of gone up and down. And I'm kind of struggling, like trying to find on metabolism, because I've done like mini-bulbs, and like mini-cuts, so like with split, with the increased

step counter, and being like more active throughout the day, by just walking around, trying to reduce body fat. And I was like to do it around the holidays because it's more like a harder challenge with like eggnog and peppermint bark and all that stuff. So I like to challenge myself a little bit harder from Thanksgiving or Christmas. So I hopefully do use body fat during that program.

Okay, so don't use activity as a terrible way to try and lose weight. Now I'm not saying activity is not important or just moving is not important. It's good for health, but don't use that as the fat loss tool because if you do, you'll lose, and I don't mean lose body fat, you'll lose the battle. Because the body adapts very quickly

to extra activity. It ends up spiraling into this like crazy, like I'm doing all kinds of exercise, more and more and more, my body adapted. So the diet is where you'll get the body fat loss. Because you're riding your bike three and a half miles to and from work, that's a decent amount of activity. There's nothing wrong with even not walking if you don't want to. Now I'm not saying you shouldn't. I'm just saying, if your goal is body fat, then I wouldn't worry so much about how much

more I need to move in order to burn body fat. That comes from your diet. And honestly, if you push the activity too hard, you're not doing this now, but you could get into a place where you're doing so much extra activity to continue to, you know, it adapts, your body adapts, and you add more and then adapts and you add more that you actually take away from the muscle building process that you're getting from the strength training program and that'll kill your fat loss gains in long term. Gotcha, let me trust.

Yeah, so did you, what are you following after split by the way? I think I was going to do probably strength and then probably going to like hit split again right after strength. You mean strong map strong? Strong, sorry. Do you have that program? I do, yeah. Okay, good.

I like symmetry. I think that's a good program that everybody should run at least once. And then because you're doing so much biking, it's a good idea because it's such a repetitive movement. I do like maps prime pro for correctional work. So that'd be something else that I think would be a value for you. But I'll send you symmetry.

Do you have symmetry? If you don't, I'll send it to you. I do. Yeah. I really appreciate it, too, because I told them a roadtider cast in college. So now I'm all like lopsided. So I definitely know I could feel it sometimes.

So I try to really do like Bulgarian split squats on my single arm, like bench and things like that. with the dumbbells to try to like even it out, but I haven't done a dedicated program to that kind of thing. Okay. Good. So I'll send you symmetry. And then, you know, I do think prime pro would be valuable too. Well, awesome.

Biggie guys, I really appreciate it. No problem, man. Thanks for pulling in. Let's look at the good ones. Yeah. We put the steps in there really just to increase somebody's movement, but you do gotta be careful at using movement as a way to lose body fat. It's a losing strategy.

It doesn't work very long, and then you're stuck in this position where you're doing hell of movement. Your metabolism tends to adapt, and then you're like, oh, not what happens when I stop, and you're getting this downward spiral. Always good to bring that up, because I really do feel like that's still the common thought process. And what's being marketed the most is to be able

to increase activity, increase cardiovascular output. That's gonna be your best way to shave down the body fat, when in fact, focusing more on your nutrition and just utilizing resistance training for what is best at strength and muscle building is where to go. Well, the real thought process behind the step goals for people was really to model it similar after like how I would coach a competitive client.

Yeah, because it's a bodybuilding program. Yeah, and the idea was I would encourage more frequent low intensity type of movement throughout the day before I would like say, get on the treadmill and go for an hour and run or do the elliptical or lifestyle. Yeah, it was more lifestyle based. Now, if you already have a lifestyle where you're very active, this is less important, right, because this person is riding a bike to and from work,

which is very, very active in comparison to the average person than if he's also walking quite a bit. It doesn't mean he still can't use the formula of the percentage of steps like I recommended to him, but it becomes less important to somebody who's starting off at 15, 20,000 steps a day. It really is ideally to encourage the average person that wants to sculpt their

body to utilize just walking and moving throughout the day before they start scheduling this, you know, our routine of cardio, which is less likely to be sustainable, right? It's more likely that if you, if I can encourage a client to walk after a meal or get up in early in the morning, go for a nice little half hour walk or in their day with a half hour walk It's more likely that they will maintain something like that for the rest of life versus Hey, I want you to do an hour of the stairmaster after your workout every day like that's less likely for them to stick with consistently Our next color is Christine from South Dakota. Hi Christine. How can we help you? Hey, thank you so much for having me on, guys.

You got it, yeah. I would be remiss to not tell you how much it is just appreciated for what you do, your wealth of information, and just everything you share with people is truly awesome. And how much you guys have your candor and your transparency through it all is really appreciated, like a kind of loss in society,

so thank you for having me. Thank you. Yeah. So I guess I need to start with my basic question, which was when I wrote in, sorry, I'm looking for it, I'm wondering if there is ever a time a person has to realize that lifting isn't the best way to drop weight, and one must actually add more cardio instead.

I feel like I'm listening to enough to assume that the answer is lift. However, I'm continuing to gain weight while I still do lift two to three times a week. I am currently at my heaviest, even after two pregnancies, and I wouldn't care what the scale says if I didn't have to do high BMI, which is currently 30%. So I'm just wondering if I should be adding some kind of like running or rowing or something to the beginning or the end of my workout. Christine, this is a great question and you remind me of the majority of clients

that I train who experience something very similar. So I'm going to be very, very clear. Okay. Workouts are not great for weight loss. Lifting weights is great for building muscle. Now, the side effect of which is a faster metabolism, which lends itself better to weight loss. Cardio is a great way to get healthy.

Not a great way to lose body fat. It does burn calories. However, your body adapts very quickly to it. So, build muscle, improve your health, and also improve your health with cardio. The reason why you're having trouble with weight has not to do a really very little to do with your workouts and has almost everything to do with your nutrition. It's your diet. So if you want to lose body fat or lose weight, don't try and work it off with more workouts.

Now you can work out more if it improves your health and makes you feel better. That's not only perfectly fine, that's great. But when it comes to weight loss, look at your diet. That's where you'll find the answer and that's where we get the results you're looking. Now, let's speculate a little bit here and see if we can maybe hit a whole months of it. Now, this is a very common situation for clients. I think I've spoke to this more than anything else.

Now, what is most common when I get somebody in this situation, especially when they get kind of frustrated, like man, I feel like my diet's good at them. I make good food choices. I don't go eat fast food. I don't eat sweets. I don't do all these things because obviously, if those things were in there, it would be very,

probably obvious to you like, okay, you probably need to cut some of that bullshit out. But what tends to happen is my female clients that want, would like to see to see weight go down the scale They believe in me. They trust that strength training is the better way to go to sputhor metabolism The area that I almost always see they are missing is the consistency around protein intake And that is why they're not seeing the benefits of the strength training like they would like to see because what they're doing is They're feeding their body low calorie. They're eating good choices as far as like,

they're not eating bad foods, they're eating healthy or choices, but then when I look at their macros, their protein take is so low that they're not building very much muscle from the weight training. The only benefits they're really getting from the weight training is the calorie burn, which is hardly anything when you weight train. So what's happening is they feel like they're eating good, they feel like they're following

my protocol of strain training and they're looking back at me going, Adam, I'm just not getting any leaner and I'm not feeling like the scale is moving, but I feel like I'm making good choices. I'm following your weight training program and then I dive into the diet and I go, well, you know, when was the last time you strung two weeks together of hitting your protein and take every single day and rarely ever can they say, you know, what, Adam, I am doing and I go, well, what's happening is you're sending a signal to build muscle by lifting weights, but the problem is you're not giving it the building blocks in order to build the muscle in order for it to speed up your metabolism in order for it to help you lose body fat. So without knowing any more details or even asking you, that is probably the most common thing that I see with somebody in your situation.

Does that hit home at all? Oh yeah, your spot on. And I had been recently trying to track a little bit more. It was always just calories, and then the macro thing is new to me. But I had listened enough to know that my body weight and grams of protein is what I need to aim for.

It just seems like a lot to eat. So I'm aware of that, and I'm trying. So it's usually eggs and either ham or prosciutto or something for a meat in the morning. And then almost always a salad with chicken or ham or turkey, deli meat is kind of my go-to. So I may be missing it there with the kind of protein I'm grabbing. But no, if you have, how many eggs and how much prosciutto are you having

in the morning for breakfast? One or two eggs and two slices of prosciutto because that's a lot of sodium. So let's say, let's say, I don't know what your body weight is, but let's say the average female in your way, let's say 140 pounds, okay? So 140, you're looking at, you're gonna need to have a good,

I don't know, 40 something grams of protein for breakfast, lunch, and dinner. What you just told me is like 12 grams of protein. So those are protein foods. By the way, this is the, I'm helping right now, my sister-in-law right now, and this is her exact struggle as I'm looking at her diet. And, you know, and what the hardest part for her

is she'll do it for a little bit. She'll do it for like a week or two for me. And then she'll, you know, holidays happen and then she reverts back to her eating habits. And unfortunately muscle takes a while. It's not like instantly. It's not like you eat like your protein and take for one week and also you slap on 10 pounds of muscle.

It's a very slow process and the most important thing I tell her is right now, I need you to hit that protein and take consistently. Breakfast is where she struggles, it's where most people struggle. So what I tell her is like, listen, dinner is easy for her. She loves ground turkey, beef, steak, all those basic dinner meals.

But I'm like, you need to leave some of the leftover from dinner and that needs to become breakfast mixed with eggs. So I'm like, you need to leave some of the leftover from dinner, and that needs to become breakfast mixed with eggs. So I'm like, take your one to two eggs and mix it with four to five ounces of beef, chicken, steak, whatever your meat is that you have for dinner, to make sure you start your morning with 40, 50 grams of protein. So you stay ahead of your goal. Otherwise, you're playing catch-up all day,

and then you never hit your engine. And this can be, and a whole foods of the best way to go. But this can be where protein shakes can be helpful because it is challenging for people for a lot of people to eat the right amount of protein. But do you know what your calorie targets are? And do you, are you, you started tracking? What do you, what do you, what are you tracking sources? Yeah, I did an in body scan. This was actually over a year old, and that one said 13, 17. And then I, now I'm on fitness pal, if I grab out my phone, is 1,400. That's what you're eating or that's your goal? What I'm eating because that's what I thought my goal was.

Okay, so you're aiming for 1,400 calories a day. Are you hitting it? Yeah, or under. Yep. And in the weekends, of course, because I... Disaducting. And the human being and the weekends and I will go out or else... Okay, so...

So Christine is identical. This is identical to my sister-in-law, right? So Christine, check this out, okay. Let's say Monday through Friday, you're hitting your target of 1,400 calories, which puts you at a 500 calorie deficit each day, meaning you're eating 500 less calories in your burning. Okay, so we're now gonna start tapping into body fat.

So that's Monday through Friday. So you had a total of 2,500 calorie deficit Monday through Friday. But now Saturday and Sunday come along. And instead of eating 14-hundred calories on Saturday, very easy to eat 2,500 calories on Saturday. Again, very easy to eat 2,500 calories on Saturday. Again, very easy to eat 2,500 calories on Sunday. You've now taken your deficit of 2,500 calories for the week and brought it down

to 500 or less. Now that means it's going to take you something along the lines of seven weeks to lose a pound of body fat. Okay. Because the weekend, you raced a lot of what happened during the week. So if you do track, you got to be consistent every single day, stick to the strength training. And if your strength is going up, what's going to follow is your metabolic rate. So and hit those protein targets first. So out of the 14-hour calories figure out where your protein should be at. And it doesn't necessarily have to be your body weight. If your body fat percentage is high, you can use a target for your target body weight.

So let's say you weighed 160, but you're like, I wanna weigh 130, make it 130 grams as your target, and aim for that, and then make up the rest with car's defense. Not only that, Sal, you know how hard it is to hit 130 to 140 grams of protein with only 1300 calories.

It's very hard. It's almost impossible. It's almost impossible. It's only you would have to be almost on the carnivore diet in order for that to even mathematically. So this is literally where my sister-in-law is at. You need to link you guys two ups you guys can talk to each other. She would like it because I'm much harder on her

just so you know, I'm like really tough on her about this because I'm like, you've known me for so long and you still struggle with this and you've heard me talk about it so many times. But I get it, I understand. Yeah, it leaves like 800 calories for carbs and fats. I just did the math. Yeah, it's like almost impossible.

Like you think about the meats, you would have to be eating lean meat all day long with nothing else to almost hit that. So she was in the same area. And so I actually have, I push her up to 1800 calories and I've told her, stay off the scale. I don't give a shit about the scale right now. Our one and only goal is to eat when you're hungry, hit your protein intake, lift weights,

and then, and let's be consistent with that. And I'm like, I'm asking for a month. I'm like, give me 30 days of you hitting your protein intake, like I tell you, every single day, not missing one for 30 days and not missing your workouts three times a week and I promise to God I will show you something. You will feel a difference, your metabolism will speed up, you will feel it, you will see it, but I just got to get you to be consistent for those 30 days that hitting that protein and take.

It's so important. Yeah, Christine, do you have my book, The Resistance Training Revolution? I don't. Okay, it would be really helpful, get it, very easy read. And in there I talk a little bit about this and it'll give you some guidance on both diet and what to expect with good resistance training. Now, I'm not opposed to cardio, there's nothing wrong with it.

It's just not a great way to, like it's not gonna solve the weight loss issue, but it will help with your health, especially if you're sedentary. Ideally, ideally, it's just walking. So you're gonna do your two days a week or so of strength training or three days a week of strength training. And then on every other day,

I aim for eight to 12,000 steps just through walking after breakfast, lunch, and dinner and that kind of stuff, and you'll be pretty good. I wanna give you access to our forum for free too. I like you to be in there so I can check up on you and you can give me a heads up on your progress and stuff. So, how long have you been at this, by the way, Christine? How long have you been trying?

Well, I've been, I was trying to figure this out. I think it's been about five years that I've just been intermittently working out. So not saying I'm super consistent, but I've had a, let's just say, I've had a gym membership for five years. Okay. And some days, some weeks, some months are like spot on and then there's some that aren't. So putting that out there. But the thing that's bothering me is the last two years, it's just been like my belly is just, I can't,

I can't stay lean and fit. So I just feel like it's kind of been this abrupt, I mean in two years, I've gained 13 pounds. And that nothing in my life has changed dramatically, not my diet, not, you know, having had a child nine years, things like that. So that's what really is bothering you. It's like, why am I going up when I've been doing the same thing for so long? Something changed. You just, you might not be able to perceive what's going on, but something changed. I know the last two years, a lot of people gain weight.

And there's, and it doesn't take much. You do 13 pounds over the course of two years. It's like an extra 75 calories a day. Especially when your metabolism is that low. When you're only allowed to eat 13 or 1400 calories, it does not give you a lot of metabolic flexibility. And the reason why you poor thing, you have one night with the girls

or have a night out the dinner and you have a little dessert or something. And it probably feels like it sticks right to you because of how slow the metabolism. And I'm not saying this to make you feel bad. The reason why I'm saying this is because people can often, it can feel terrible like what is going on. I don't know what's happening.

There's something there. It's not like a mystery in the sense of like there's like just your body just all of a sudden it's changed and now wants to gain a ton of body fat. But just doesn't take much. It doesn't take much of a change to cause that accumulation over the course of two years. How long have you been consistent with your two to three days a week of strength training recently? Like how long have you how many weeks have you strung together? Oh, I mean, since the summer, I mean, it's been definitely this summer trying to cram in lots of workouts to look good this summer.

And then, I didn't go through it all but, and then move forward. Are you following any of our programs? My husband's got a few and I tried anesthetic and it was a lot and I just didn't have that kind of time or ability, but frankly,

Maps 15 is what I have my sister in law in my life. I'm gonna send you Maps 15. That's what I have my sister in law. And I'm gonna also send you Maps starter. I think those are gonna be, I think those are the programs you should, you should do right now. But I'm gonna send you Maps 15.

After that, Maps starter will be good. Maps, Annabolic, Pre-Faze will be good after that. But let's do Maps 15. And you could do most, you could do all the workouts at home. You didn't have to go to the gym to do them. And it's 15 minutes every single day, which basically will equate to like 250 to 60 minute workouts a week. So And it's 15 minutes every single day, which basically will equate to like two, 50 to 60 minute workouts a week.

So except it's 15 minutes a day. And you may find, many people find that they're way more consistent doing 15 minutes a day versus going to the gym twice a week for an hour. So I'm gonna send that to you. And then let us know what happens in the forum. I wanna follow up with you. Stay on the forum and I want you to worry more about protein

than I actually do want you to worry more about protein than I actually do want you to worry about calories right now. Just really focus on hitting and the questions that I'm looking for from you is the same ones that I like my sisters like, ah, at this time of day, I have a hard time getting this or this is the normal meal I have and then I would help her modify it so it would be a better protein meal. Kind of like we just did with you where you're already having one to two eggs and a little bit of meat.

I would say, I like the idea of taking some eggs with some meat, but I like the idea of carrying over from dinner the night before where you had probably a big more meat-focused meal into your breakfast and to kickstart your day. I also love the protein oatmeal. I just shared in the story today that I'm taking using as our creatures of habit. It's got 30 something grams of protein.

So that's normally what I have her doing if she's not doing the meat and egg things. That's a good start for her day, stuff like that. So yeah, get in the forum, give us feedback on the stuff that you're having challenges with and then hopefully we can work together through it. That's awesome. Thank you guys very much.

Appreciate it. No problem, thanks for coming. Yeah, have a good day. You got it. Boy, I tell for calling. Yeah, have a good day. You got it boy I tell you what how many people have no idea what high protein is You know like how many times that happened to you with a client? We're like no No, I eat I eat a lot of proteins like what would you have well? I have a Turkey sandwich for lunch because there's turkey in it. It's high protein

And you're like that's what even consider it like they just consider eating healthy. That's right Yeah, which is most common for that is what's happening and that's it's like, that's what I'm thinking. Or they're even considering it. Like they just consider eating healthy foods. That's what, yeah, which is the most common for me. That is what's happening. And it's like, it's so, man, and I feel for her, because this is such a frustrating place to be. When you really feel like you're making a lot of sacrifice, you're saying no to the drinks, you're saying no to the dessert, you're making good food choices

whenever you can, and then you're also exercising three days a week, and you're not seeing how frustrating that can be, but it, nine times at a 10, it is that client of mine that is just not consistently hitting their protein intake, and you have to understand how important that is in conjunction with the strength training. If all you do is strength train, but then you eat 20 to 40 grams of protein every day. That's gonna be tough. It's gonna be really tough for the body to build muscle.

And it doesn't help, you go to the grocery store and you're like, but I buy the high protein cereal and the products, but you know, I know better. I look at the back and it's like five grams of protein. Like this is called high protein. Like that to say that's high protein. Or Starbucks, like they've had like the protein meal and it's only like 10 grams or so.

Well, you hit, you hit it even though you were actually still way under. You said, you know, she needs to be 40, 40 grams of protein, breakfast, lunch and dinner. That isn't even do it. No, that's 120. That's 120. Yeah. She, breakfast, lunch, and dinner. That isn't even do it. No, that's 120. That's 120. Yeah.

She needs breakfast, lunch, dinner, and a snack at 40 to really hit that one, one 40, one 60 range. And there's not a lot of people do that. Yeah, no work. So that is, that's important. And I know there's gonna be somebody who's listening like, oh, you don't have to hit that. Of course you don't.

The reason why I give that to you. Boy, it isn't making it a lot easier though. Yeah. And, and, and, and the reason why I give a target like that is because I know the inevitable is gonna happen. It's gonna happen, it's gonna have days where she falls short at 1.2 140, but the problem is if she works, it's hard for her to get to 100, then she has a lot of days where she probably hits

20 to 40 grams in a day, that ain't enough. You ain't gonna build muscle that way. You gotta make sure you're getting that adequate protein while you're strength training to speed them at table as a mop. Check this out. If you like Mind Pump, head over to MindPumpFree.com and check out our guides.

We have guides that can help you with almost any health or fitness goal, and they're all free. MindPumpFree.com. You can also find us on social media. So Justin is on Instagram at Mind Pump Justin. Adam is also on Instagram at Mind Pump Adam, and you can only find me on Twitter at Mind Pump Cell. Thank you for listening to Mind Pump.

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