Mind Pump: Raw Fitness Truth - 1976: How to Reduce Fat & Put on Muscle, Where & What to Eat When Traveling, How to Eat & Work Out for a More Feminine Look & More (Listener Live Coaching)

Episode Date: December 28, 2022

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: Treat your workouts like a sport! (2:30) How to do group training with integrity. (14:34) What strength training has that NO other form of exercise has. (16:37) When your grandfather kicks your a**. (18:21) What will Chat GPT disrupt first? (28:19) Is Elon a hypocrite? (36:20) SleepMe PROFOUNDLY affects your sleep. (43:55) Another reminder of why you should never fight. (46:26) Why frequent use of digital devices to calm your child may backfire. (48:15) Buy Vuori with your Christmas returns. (56:20) Shout out to @Uncle_lazer! (58:01) #ListenerLive question #1 – Any advice on re-comping your body from a large muscular build to a leaner build? (59:33) #ListenerLive question #2 - What are the best places to eat when you are traveling and want to maintain a lean/healthy physique? (1:09:20) #ListenerLive question #3 – Is going from a five-day-a-week workout program to a three-day-a-week hurting my metabolism? (1:17:58) #ListenerLive question #4 – What is the best way to eat and exercise to look more feminine? (1:29:21) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit SleepMe for an exclusive offer for Mind Pump listeners! Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! December Promotion: At-Home Holiday Bundle (MAPS Anywhere, MAPS Suspension, MAPS PRIME, and The No BS 6-Pack Formula all for the low price of $99.99!) Stop Working Out And Start Practicing – Mind Pump Blog MAPS Prime Pro Webinar Huberman AI Elon Musk said he wouldn't ban Twitter account tracking his jet. Weeks later, he suspended it. Elon Musk Twitter Poll Longitudinal Associations Between Use of Mobile Devices for Calming and Emotional Reactivity and Executive Functioning in Children Aged 3 to 5 Years Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout** Mind Pump #548: Ben Pakulski Is Giving Away 100 Pounds Of Pure Muscle MAPS Fitness Performance MAPS Symmetry Visit Kreatures of Habit: Meal One for an exclusive offer for Mind Pump listeners! **Code MP25 at checkout** Visit Paleo Valley for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP15 at checkout for 15% discount** MAPS Powerlift  Mind Pump #1915: How To Re-Ignite Your Metabolism Mind Pump #1565: Why Women Should Bulk Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Andrew Huberman, Ph.D. (@hubermanlab) Instagram Elon Musk (@elonmusk) Twitter David Sacks (@DavidSacks) Twitter Uncle LaZer (@uncle_lazer) Instagram Ben Pakulski (@bpakfitness) 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 was after an introductory portion, which was about 55 minutes long. This is when we talk about fitness, scientific studies, our lives, family stuff, 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, if you want to be on an episode like this one, email your question to live at mindpumpmedia.com. Also, this episode is brought to you by some sponsors. The first one is sleep me. These are devices you put on your bed, that warm or cool your bed, that dramatically improve the quality of your sleep.

Go check them out, these are game changers. Go to sleep.me, forward slash pump 30. And on that link, you can get a massive discount. 25% off any of their sleep systems, which is pretty cool. This episode is also brought to you by Viori, some of the best F-Lisior where you'll find anywhere. Go to VioriClothing.com that's V-U-O-R-I Clothing.com, forward slash mine pump and on that link you'll get 20% off your first order. Also, we got a sale going on this month. We put together all of our best at-home workout programs.

So these are workout programs that require little to no equipment. Here's what's included in this brand new at-home holiday bundle. You get maps anywhere, maps suspension, maps prime, and the no BS 6-pack formula. Normally, all of these would retail for over $330, but this month you can get all of them in this bundle for only $99.99. Huge discount. So if you're interested, go

to mapsdyssembr.com. All right, here comes a show. Teacher time! And it's teacher time! Oh shit, you know it's my favorite time of the week. We have three winners this week. Two for Apple podcasts, one for Facebook, the Apple podcast winners are Dragonfly 762 and Nick D for Facebook. We have Michaela Corleano. All three of you are winners. Send a name I just read to iTunes at mind pump media.com Include your shirt size and your shipping address and we'll get that shirt right out to you.

Here's a tip that will dramatically improve your success and your results. Treat your workouts like a sport. What do I mean by that? Look at your exercises like skills. Perfect the skills of the exercises and they will pay you back in dividends you couldn't even possibly imagine.

Ray sports ball. Yes. Yeah. Well, I think, are you keeping track of all the sports metaphors this guy uses? I have not, but it's getting to be quite numerous. It's a lot. Are you watching more sports?

Is that why this is happening? No. No. Wait, isn more sports? Is that why this is happening? No. No. But wait, wait, isn't it mandatory looking at a Italian guy like you watch his soccer world cup? It's been a big thing. Is that racist? You know what I'm saying? Hold on a second. Hold on. I'll say it. You guys. You guys. You guys. No. I'm gonna see how long it's good. Do you guys realize that this World Cup, this is embarrassing? Italy didn't even qualify for this World Cup. Oh, I'm thinking.

National disgrace, yikes. Is that true? Is that like, is that a, they didn't even qualify for the World Cup. Wow. We're talking about one of the best teams of all time. You know, Italy's got all that Italian pride. Oh boy, it was terrible. That's so I know

I didn't see Scotland there either Well, I don't think they play soccer. They do dude. They do. Yeah, actually. I'm gonna plan on going Well, they're really yeah, it's like club team, but yeah. Oh good for you. No, so all right. Here's what I mean by this okay We if you were to go and play a new sport so if if somebody's like, hey, I'm gonna go learn golf or I'm gonna go learn soccer or basketball, they wouldn't go out and just go as hard as they could. They wouldn't take a club and just swing, swing, swing, swing until they were tired and sore.

They would actually learn to skill. They would actually learn to skill of dribbling a ball, of shooting a ball. They would learn to skill of catching a football, throwing a football. But for some to skill of catching a football, throwing a football. But for some reason when it comes to exercise, we take skill, we throw it out the window and what matters is just how tired I get.

And the problem with that is exercises or skills. And just like with sports, you can swing a club as hard and fast as you want and you will not get good at swinging the club, you will not get good at hitting the ball, you will not get good at hitting the ball, you will not get good at hitting the target. And just like that with exercises, you could squat to your tire, bench to your tire,

overhead press to your tire, but if your skill isn't good, if you don't do it well, you'll hurt yourself and you will not get great results. Versus looking at exercises like skills, I mean like I'm gonna get really good at the skill of these exercises and then the dividends, the results just never stop coming and you get better and better and stronger and stronger

and your risk of injury goes way down. So don't go to the gym and think I'm just gonna get tired and sore or whatever, say okay, here's my layout, I should say, of exercises, I'm gonna go get good at this, get good at this, and get good at that. That right there, that alone will make your workouts so much more effective.

And by the way, people who've been working out for 10 plus years, it usually takes us 10 years to figure this out. And then when we do, it's like, oh my God, I wish I knew this when I first started. Yeah, it's interesting. You don't see anybody just trying to get through the game. Yeah.

I mean, unless their parents forced them to be there. But yeah, that seems to be the thought process still that's out there for a lot of people. Like, this is work. And it's, you know, I got to get through the dredgery of it to be able to get. I know I have to be here and I have to do this instead of like learning to enjoy it

and being really practical about how they treat every exercise and getting better and improving on it just like practice like you would for any other sport. How often do you guys revisit that for ourselves? Because imagine, let's use your sport to now. You've learned to dribble, you've learned to shoot. You can swing the golf club, you can, because imagine, you know, use your, let's use your sports and now you've, you've learned to dribble, you've learned to shoot. Yeah. You know, you can swing the golf club, you can swing the bat, you know, really well now. You've been doing it for a long time. Do you still feel like you have workouts where you go back and it's like

all technique driven and it's like, like almost like you're like a, a beginner again. Oh, I love doing that. Yes. And so that's why I'm asking. Like, so I did one of these yet, that's why I'm asking. I did, I literally trained this way like a beginner again. Oh, I love doing that. Yes, and so that's why I'm asking. So I did one of these, that's why I'm asking. I literally trained this way like a day ago.

Yeah. So how often do you think you do that? Okay, so if I pick a new exercise I haven't done in a while, that's all it is. All it is in the workout is perfecting the skill. If I do exercises that I've done for the last 15 years, that I feel very, very good about the skill and the technique, then I'll push the weight

and the intensity, but just like a basketball player who can throw three pointers really, really well, their skill is still priority. Now, they may throw them from different angles or whatever, but they know that if their technique is off, they're not gonna make a basket. So I think all of us understand that with our workouts, right? Like do we throw technique out the window anymore

in pursuit of lifting more weight? It's pretty rare now that any of us really do that, really. I mean, I know ego can get in there a little bit, but it's not like it was when I was like 15, where, you know, to add more weight on the bar, I would turn an exercise into something else. Like it doesn't look like that exercise anymore, just because I wanna lift more weight.

But I mean, think about it. Like, think of the benefits of a very well-performed barbell row. Like, what kind of benefits do you get? Now think of the benefits of a poorly-performed barbell row. The difference between the two and results is literally night and day.

It's not even close to each other. It's like one gives you great results, one gives you terrible results. Well, I think there's two things that kind of stand out for when I kind of address that in my programming. And one of them is when I'm working my way up towards PRing or if I have a goal of like actually You know lifting more weight than I've lifted before I want to go through a phase of just like working on all the nuances

Treating it like it's its own skill like hyper focusing on it for a while And then the other one is when I've been in bit of a plateau and I want to learn a new skill or like a unconventional lift or something That's like you know, I maybe I knew back in the day like a clean and I need to go back and revisit all those like very specific type of nuanced skills that will help me to kind of bring that back in so I can include it to the programming. Interesting, I'm glad I asked him

because I feel like everybody is not different approaches to that There's two ways that I see it one is like when like Yesterday it was because I did back-to-back workouts the workout before was pretty taxing and so I knew I didn't need to Really push the weight so I found I find that a really good day to like reduce the weight and it's all skill. So, okay, today is technique, skill, slow down the repetitions, lighten the load up dramatically. The other time is when it's been like, let's say I've fallen off for three or four weeks, and I haven't been consistent. And I know that I'm easing back into working out. And so I love to start start off with like light technique type of lifting to get easy because

I know one, it won't take much because I haven't been consistently lifting for the last couple of weeks. So I don't need that much load plus I'm also like, okay, it's like just like I would in basketball. If I haven't shot a basketball in, you know, even though I consider myself a skilled basketball player who's been playing for most of his life, if I haven't played in years right now, if I were to go on the court right now, I would go and I have these little warm up drills that I would do, which I would think would be the same as like doing technique drills for lifting.

And so I have it done it in a long time. If I've been on a break, that's when I tend to do it or two. Let's say I know I'm sore or I overreached lately and then I have a workout where I'm following it back to back. Like those are the two times I think I tend to do like technique type days. Do you guys remember when you piece this together for clients? Like I distinctly, it was a while too.

I'd probably been training people for at least a few years. And I remember I had a conversation with a client who would work out on their own and then see me like a couple days a week and then come in on their own one or two days a week. And because they would come in on their own in the gym that I worked in or managed, I would see them work out. I always have to walk over off session. I'm not training them in correct or form.

Every time I remember being like just so annoying. When you're on your own, this is what I would think, right? When or form. Every time, I remember being like, just so annoying, when you're on your own, this is what I would think, right? When you're on your own, you work out terribly. It's like I have to constantly watch you. So I told them, I said, hey, when you come to the gym on your own, I don't want you to work out anymore. All I want you to do is I want you to practice

the exercises that we do together and just see if you can make them perfect, like practice the skill of them. And they said said you sure is that gonna be hard enough? I'm like, I said yeah, just do that for now and they did and they got way better results And that was it. I was the way I communicated it from then on to anybody who worked out as I said Hey, don't come because when you say workout That to me to not to me, but to most people means I'm gonna go get sore and get sweaty and get tired And then what happens is the exercises are arbitrarily doesn't really matter what I'm doing as long as I sweat and get sore

I had a great workout. It's like that's not how it works There's a skill to the exercise and each exercise provides a distinct value and that value is very closely connected to The skill and the technique of how you perform that particular exercise. Otherwise, the exercises don't matter. This is one of the big problems I have with circuit training and classes where they use weights, but they're really not doing strength training. As you watch people work out,

and I'm like, man, you can put together any five exercises you want, and it's gonna be exactly- It's just going to be- They're just moving. There's no skill, there's no technique. Like, okay, I know you're switching five different exercise but in reality, you know, it doesn't matter.

You can do five, you can make up five things. You've got pair of dumbbells and shake your head and twist in a circle. And it's the same thing that you're doing now because you're not deriving any value from the exercises because there's no skill and technique that's being involved. Yeah, I remember it's very specifically when that happened

for me as a trainer was because I had like this this window with with a client where I would be able to kind of Draw up and take them through all the exercises and build up their workouts But then I finally had a client that was like I only have one day a week that I can come in and and learn and do and so it like It was very challenging for me being that I had everything kind of systematically written up and then I was like, and I had my whole systems and process of how I did things

and it shook it all up for me. And so I had to learn that we're just gonna start with this one major left and I want you to really focus on this and here's everything I want you to do with it. And you're gonna practice this all week. And then we would move to another one once they got a good, once they felt proficient enough with that lift and I kind of moved on.

And they had like better success than some other clients I was just taking through like your full gamut of exercises. Well, do you remember, I bet you all of us are identical with this, the workouts that you would do with your clients early days as a trainer versus later days, if you looked at the workouts, the differences would be those early workouts or those early days were so many different exercises, so many different movements, combinations of movements, you know, like we never did the same workout twice. Then the second half when we figured it out was like, wow, that looks super basic.

You're doing the same four exercises almost every workout and then you throw in a couple new ones. And the funny thing is, second half of my career, I was a super effective trainer. First half of my career was a terribly ineffective trainer. And it was because I did not give them time or focus on learning the skill of these. It was really just about how many new exercises I could show the person in different ways I can make them sweat and razzle dazzle them each time. Razzle dazzle.

Razzle dazzle. You know, this conversation reminds me of a conversation that I had with the NCI group and, you know, I've openly criticized group training for a long time. And one of the trainers there, we were brainstorming on ideas on how to do group training with integrity. How do I teach these? You've heard me recommend before the Prime Pro webinar,

it's a great way to do that. If I were to go back and do group training, I would be okay with doing something like that. Another one that another trainer had as an idea, and I just, I hadn't thought of that, and I thought, man, that is a brilliant idea. And what a cool time to try and implement this, because we are heading into a probably for trainers, it's going to be some of the toughest times in the next year to two years with probably for trainers, it's gonna be some of the toughest times in the next year to two years with, where we're heading economically.

And thinking of like, how do I continue to scale or build my business? And this trainer has, you wanted to create these group classes that were centered around teaching one lift. Yeah. And I'm like, oh, I love that. I was there for that. I love that.

Yeah, I love that idea of, and it's something that I hadn't thought of as a as a trainer that I think if I were to go back I would totally do this where you know sign up for my six week course on how to squat. And as we meet once a week and it's everything from priming to working on any sort of common breakdowns that people have to technique and just I mean I could see that being a really valuable you know four to six week course that people could sign up for and take it in a group setting and even though I don't like training in groups because you're focused on just one movement you could really break that movement up and do one piece and then walk around. Yes. Yeah, so I just, I really, really like that idea. So for those coaches and trainers that

are listening that are not already in the NCI group, I thought that was a really good idea. Well, I mean, just to add to this, like what, one of the things that makes strength training in particular such a tremendously valuable form of exercise. One thing that makes it extremely unique and valuable in comparison to any other form of exercise, because all forms of exercise have value, but strength training, one of the things that strength training has that know the form of exercise really has, is the tool belt that you have with strength training is massive and the ability to individualize workouts

and the amount of exercises that you have at your disposal. Like, no other form of exercise does this. I could use strength training on anybody. I can't say that about running, cycling, swimming, yoga, Pilates, like they have a style. Strength training has exercises, but here's a deal. What makes a squat a squat? The technique in the skill.

What makes a press a press? The technique in the skill. It's not what makes a squat a squat, the fact that you work your legs or that a press works your shoulders. It's the technique in the skill. And if the technique in the skill isn't being applied properly,

you are no longer doing a squat. So this is the most important part of your workout. And if you're missing this, you might as well take 30% of your progress off or more because your skill is off and all you're concerned about is, or my quads tired is my back sore and my sweating. Like, well now, don't do strength training.

Do something else because you're wasting your time with the entire thing. So, and I like to communicate that because again, this is so valuable. And if you do this, it'll make a really, really big difference in your progress. Anyways, I want to tell you guys about a funny conversation I had yesterday with my son.

So I had the opportunity to hang out one on one with my oldest and you know, it's, you know, I got, you know, obviously four kids or whatever. Sometimes it's hard to do that like that one on one time, but it's super, makes such a big difference when you take one of your kids away from everybody and just hang out and have conversation. It was really fun. It was funny and we got. It was really fun. It was funny. We got to have a good time.

And then we started, you know, kind of telling stories. And I was telling him, I've told this story a long time ago in the podcast, but he thought it was so funny. He, he kind of brought it up. So I told this also. So a long time ago, we went over to my parents house. And my son was little. I'd tell him stories about his grandfather, my dad.

They'd be like, I'd be like, man, my dad's so strong and he used to do this that. And I think my son kind of half believed me, half thought I was like, telling tall tales or whatever. Anyway, it went over my parents house. This happened like, I think a year or two ago, I talked about it on the podcast. A chair.

Yeah, and we told my dad and I said, show him, you know, the medical thinks that you're, you know, I'm making half of this stuff up and my dad goes over to this like old-fashioned, heavy wooden dining room table chair. So like these things are like 40 pounds, 50, about ever. And he goes, I bet I could lift the chair from the floor by holding one of the legs and keeping my arms straight and just coming straight up with it. My son's like, you can't do that. Anyway, he did it. After that, my son was like, I don't understand.

So anyway, we were telling the stories. He brought that up. And he goes, I still don't understand how no-no did that. I don't get it. He's got arthritis. He walks crooked because his back hurts. I said, I had an experience like that when I was, like, your age, like, when I was like 16, maybe 17.

My grandfather, so my dad's dad, so you're talking about, like, my dad grew up poor and whatever. My grandfather grew up where, you dad, so you're talking about like my dad grew up poor and whatever my grandfather grew up Where you know, he lived in it was like a cement Basically room with you know, I don't know seven siblings a donkey and his parents And this is just what this is when they yeah in the same room. They used to really yeah when it was cold You know, I leave the donkey out where you put the donkey. They don't have no back yard The donkey never told that part of the story in the same house Yeah, when it was cold, you're gonna leave the donkey out where you put the donkey? I don't have no back yard. The donkey never told that part of the story in the same house. It's such a it's such a crucial part Bro, and he's got all this you know you these to divide the room with sheets with sheet first of all

I feel like I can never tell I can never tell poor poor stories ever again, dude. Oh Yeah, now when you live with a donkey. Yeah, I feel like. That I'm like, I didn't have cable. Yeah, yeah, yeah, yeah. I was like, we had ponies. We didn't have donkeys. Yeah, yeah, different.

Yeah, no, no, no, no. It's something, you know how they, they were divide the room with a sheet. My, my grandma would put like a sheet like this. So you have the donkey, the kids over here in the past. And I remember I told Jessica this. It's so crazy. The other day because we were trying to find time

to get to be intimate, you know, and we got the babies and they were so hard. And I put the baby down, oh, this one wakes up. I'm like, how the hell did my grandparents, my grandparents have like eight kids? They get the kids right over there in the sheet. Like every time they were intimate, it was like, let's go around the corner real quick.

If you're like, yeah, yeah, yeah, just sneaky. There we go. So I'm telling, I'm some like, dude, I had an experience like that. I was, I was probably 16, two years in the lifting weights. You know, when you're 16, you think you're just, it's just the shit, you're full of testosterone, you're all, you know, you're tough or whatever.

Sure. My grandfather, I believe this was the first time he ever visited America. My dad bought him a ticket and my grandfather came and to visit, Well anyway, he stayed for the summer and in the summer I used to work with my dad. So my dad did construction and I would go help him. And my job as a 16 year old was I'd mix the cement, I'd carry the buckets of cement, I'd wash the tools because my dad would, you know, he'd do, you

don't, he'd float mud or, you know, do tile or whatever. And mixing cement, it's like a big, you know, tub. Huge tub, probably twice as big as this table in front of me. And the way you mix it is you add the sand, the cement, depending on what you're making, lime, water, and then you have this huge, this long, it looks like a, kind of like a hoe, you know, like you would use in the dirt. And you mix it and then you go around the end of the,

it's exhausting, okay? So this is summertime. So my grandfather visits, and my dad tells my grandfather, hey, we're gonna go to, you know, tomorrow I have to go to work because you couldn't take work off. And he goes, you stay home here, you relax, or wherever, my grandfather's like, like, stay here with, with what, your wife?

What am I gonna do? Like, I'm coming to work with you. So my dad's like, fuck, I gotta make my dad. So my grandfather, who at the time was probably 67, came to work with us. And my dad says to me in English, hey, your grandfather's gonna help. So he's gonna help work or whatever.

So you and him are gonna work together, help me. Now I'm 16 years old. So I'm like, oh, this poor old man, like, you know, I'm gonna try and make sure he doesn't like it. It's not a barrier. Yeah. Well, I was thinking that I was just thinking like I'm going to help my grandfather because you know, he's old or whatever I don't want him to hurt himself. So we go there and it's hot summertime, you know, San Jose. I don't know, it's like 90 degrees outside. And we got to mix this cement. These tubs of cement, I was floating this huge floor. So it's like non-stop mixing, right?

And I'm looking at my dad and say, what about, no, no, like, what if he gets too hot or too tired, like, what do we get into? And he goes, no, don't worry about your grandfather, he'll be okay, so it's okay. So we go out there and we're mixing cement. And so he's on one end of the tub, I'm on the other end. So I mix it and when I get my hand done,

I kind of flip it over to him and he mixes it. It's hot, right? So we're doing this. And as thought, I subbed this, he was cracking up. And I'm like, poor guy, he's gonna die. Like whatever, dude, we're doing this. And I'm like, I'm starting to, it's like, I'm starting to die. Like I'm hot and I'm looking at my grandfather and I'm thinking, he's gonna pass out or something like. You know what he does? He starts whistling. He's whistling music. Woo, woo, woo, woo, woo, woo, woo, woo, pass it in the back and forth. I see water right over there, a cold jug of water. And it's cold. I know it's cold because it's kind of sweating on the sides or whatever.

I'm like, God damn, I want that water so bad. My grandfather didn't stop. We didn't get no water and I was embarrassed to stop. So we're going back and forth, back and forth. And I'm like this old Horse is what is going on here anyway? We get home like I had blisters on my hands that day because I'd like refuse to give up We go home I crash on the couch for like three hours I wake up and my dad comes over to me goes hey, he goes you're gonna follow kick your ass today I'm like how the hell did he do this? And he came home and he did the hard work.

I found my son and so my son goes, how did he do it? Yeah, you know what I think, see? Listen, those guys from that era, they grew up, like that was a vacation to him, you know? You know what's even crazier about that? Is I actually think that you would get your ass kicked more today than you were did at 16. Probably.

For sure. Probably. For sure. Like when I was 16, I was resilient enough to like, you you know it that stuff as I did the same stuff right it's still a kick my ass But I think how decondition I am in comparison to what I was at 16 and that I don't do that type of a job If I had to go do that now so that put that into perspective he's 60 something years old and he was able to go out there and do that Imagine you today I bet bet you, you today will get beat by your 16 year old self.

I would, I would die. Yeah, no, I was dying. I see his other day and hurt my back, dude. I was like, he's a fuck. I've done that for sure. For sure I had one of those moments of like, oh my god, I'm getting old. I was driving the truck and you know, I see Hoot-Joo.

I had one of those like, oh, I did lift it earlier in the day so my shit was all tight. And just a Hootie like that. I was like, oh shit, I just pulled something. Hey, hey, hey, you guys be honest with me. Embarrassy. You guys be honest with me. Be real honest, okay.

Do you guys use your seat heater now to kind of like loosen up your back? Yeah, some days. I haven't thought of it like that. You're in your car and I'm right. Sign on my hip. That's the first sign that's happening to me though. That's where the God that's never happened to me before.

And I was like, oh, that's embarrassing. That's happening to me. Yeah, over really? Yeah, and I coughed. I coughed. I had a cough once and a coughed and I threw up my back. In case you were, so I attributed it to the heavy or the hard, I should say deadlifting, you know, that I had done.

Like I was like, okay, maybe because of all the deadlifts I did the other day that my back was really tight. Yeah, and that state. Yeah, it will happen to me because I still like pop a rib out because of practice from football. And like I would get in these collisions. And then every now and then like my rib would pop out. And so, you know, even like years later, like just random shit like that would happen and then it would like pop back out and be like hard to breathe.

I didn't need somebody to just step and like walk on my back to get into pop back. So we gotta be authentic right now, okay? Besides our one workouts, we do five days a week, four days a week. We sit, we sit a lot. And have conversations. Yeah, all day. Oh no, I move less today than I have in a week, four days a week, we sit, we sit a lot and have conversations. Yeah, all day.

Oh, no, I move less today than I have in a very, very long time in my life. Like I have to really get out and like, I mean, I, I, we commute in the car, too. It's just like, you know, there's a lot of hours spent a day. A hundred percent. Totally. So when you take somebody that works like physically for a living, they're moving physically hard for eight hours a day for 20, 30 years.

Like that's a resilient body. I lift weights, you know, four or five days a week for an hour, like I'm not resilient. I'm more resilient than the average. Yeah, but I got better skin. Yeah. Yeah. You see a skin on them?

Yeah. You know, workers. Hey, rough. That's so funny. When I see like my elderly, in my elder family, who grew up hell of porn and Sicily, they in their 70s, they look like people who grew up here in their hundreds.

Like you look at their skin, I'm like, oh, here's 65, but you look like you're 105. No one wants to say that. No, what did you moisturize with? You know, dirt in the sun? Like what was it to? It's got a pitch fork and they're just, you know, like a posing. You ever look at old pictures, by the way?

You ever look at old black and white photos and then you realize there were 18 years old in the picture. Like why is he like 37? Yeah. Okay, so I'm gonna shoe this in. Like I was having a conversation with my brother over the weekend. We did Christmas early and everything.

And kind of speaking to things kind of going back in time. So we're talking about the chat GPT and how this whole thing is just going to disrupt everything. I'm like, dude, this must be crazy because he's a teacher. And he teaches like AP, history, AP, English, and all this stuff. And he's like, dude, like all these students are always trying to cheat and like find ways to hack and do all this stuff.

And I'm like, this must be like rampant. And he's like, yeah, so we literally make them hand-write everything. So everything is going back how wildly full circle now to do and hand-written work and essays in class. And they can't type anything. Oh wow, that's hilarious. What an interesting thought.

Wow. Yeah, because they can't control it. They have the right in class. They have to literally write it out. No more typing the foretell. These four kids. Ooh. There's more fragile hands.

Yes. You know, like, fucking handcrab. Oh, dude. Oh my God. What is this? Hour of writing. Yeah. Yeah.

Well, it's so traumatic dude, like just wait. Wait for the hashtags. Well, I was given an image of it. I thought to myself, well, handwriting, all I'll do is I'll have a chat be, she be T, do it and then they'll copy it. Yeah. But they have to do in classroom.

Yeah. That mean that's not too weak. Not to mention that's like so redundant to do that. Yeah. Like, I mean, at that point, it's almost like you should, to cheat is like more work. Yeah. I mean I mean, at that point, it's almost like, to cheat is like more work. Yeah. I mean, say, you know what I'm saying?

Like, you have to do the chat, GBT, then you gotta rewrite it. Like, you may as well just wrote it the first time yourself. Yeah. So it makes, it does make it even, that's smart. I just thought it was the most ironic thing I've ever heard. You know, like, we got so far technology-wise that like, now we literally have to refer back to you.

So, okay, I mean, this is why I actually think this whole that I've been saying forever, the whole unplugged plug thing, the division in the country, like, I really think that's gonna happen. I think we're gonna go back, I think there's gonna be a lot of things like that where we're gonna have access,

we're gonna have the capability to make it easier to make it better. And then I think people are going to choose it. So, okay, so here's- Otherwise just be really dumb and be cool with it. Well, I have, so here's what I have conflicting thoughts about that, right? On what part? Well, my part or the way he's-

No, no, no, with making the kids write it in class, I get that, I get that rationale by the way. So I'm not saying I disagree with it, but then I get this thought, which is, if the future of markets and the economy and jobs and careers, the future of many things, if not all things, is going to involve working with some form of AI. And so the skills required to be effective are no longer, can you figure it out yourself? The skills are gonna be, how can you work with this device in better ways?

Okay, what industry do you guys see this disrupting the biggest and first? Oh, right now, copywriting. I think right now, right away, copywriting. Immediately, immediately. I don't disagree with that. I think that's a good guess. Yeah, I'm trying to think.

Like marketing, yeah. You've got to be like the whole legal process, right? Because anything where you have everything written out and then you have to be able to read through it all, you can just ask it to summarize it all for you. And I'm sure it'll make that process. You know, part of that question, Adam, is it's so hard to even,

I have to sit and think really hard because it's so different. Yeah, I can't even imagine. Well, that's all right, it's a fun exercise to try because we're probably wrong. It'll probably disrupt something we're not even thinking of. Yeah, I'm saying shipping or something.

I know, the truth is, we don't know and it's hard to gas. I think that's a good initial gas. Customer service? I could see a good Russian customer service. Oh, there you go. That's probably already happening, yeah. Well, think that's a good initial gas. Customer service? I could see it. Well, yeah. A Russian customer service. Oh, there you go. That's probably already happening, yeah. Well, think about how shitty customer service is.

You call and they already have AI try to talk to you, but it's not happening. Oh my God, I didn't even show, did you guys, you guys never look when I show, do I have to put something like a, do I need to put like an asterisk or like, because the last thing I said was like, wow, wow, holy shit, and I know you didn't even fucking open it. I'm like, what do I need to put like an asterisk or like, because the last thing I said was like, wow, holy shit, and I know you didn't even fucking open it.

I'm like, what do I need to say to get you guys open that this isn't just like, because I know we have a thread, right? We have this thread where we share ideas and stuff that we should talk on the podcast. And it gets kind of sometimes muddied with like half-newed pictures and like random, like dad jokes and psych, okay.

Allegedly. But then everyone's well. Why would you say that that's not true with the guy these are all fast claims you know you know I'm looking for you get in trouble and that's so not true morning next to Adam little fact check we don't do that first of all a dog's daughter looks at his phone all the time that would be stupid anyway we would never do that he literally did that specifically to get us fucking Trouble that's not true anyway, yeah anyways Let's put it yourself. You said no sometimes

I'm an a bearer. I can't Hey guys check out my watch my bro Pants on my so my my point is did you guys see the what the Andrew Huberm is? And it was actually Inzo who sent that to me and said, you guys need to do this. Imagine somebody who comes into our ecosystem right now, if we had that software built and like automatically feeds you all the episodes or exactly at the minute marks, all the white papers we bring.

Well, so you can say, hey, show me the episode. Pull up, go to our, please, Doug, go to our thread. Since none of you, frickers, frickers, I know, I think I've, like, I've been on this stuff. I can't, I like how you, I like how you didn't say the F-word. I know. You frickers.

I was, I was looking at you. You're so bad at that, let's say. Duggo is, give me a hard time for swearing too much. That's why I saw. I was looking at him. Fuck heads. Look at him.

I'm trying not to. I, so I think you were, man. What the hell is a fr. I'm just gonna hit it. I'm just gonna hit it. I'm just gonna hit it. I'm just gonna hit it. I'm just gonna hit it. I'm just gonna hit it. I'm just gonna hit it. I'm just gonna hit it. I'm just gonna hit it. I'm just gonna hit it.

I'm just gonna hit it. I'm just gonna hit it. I'm just gonna hit it. I'm just gonna hit it. I'm just gonna hit it. I'm just gonna hit it. I'm just gonna hit it. I'm just gonna hit it.

I'm just gonna hit it. I'm just gonna hit it. I'm just gonna hit it. I'm just gonna hit it. I'm just gonna hit it. I'm just gonna hit it. I'm just gonna hit it. I'm just gonna hit it. I'm just gonna hit it. I'm just gonna hit it. content and audio and videos we have. So, and we've been talking about this, I mean, we have a customer service team that this is what they do long form right now. We feel the 100 emails a day.

So you just need an AI bot to literally just like, consume all our stuff and then just shoot it out. Yes, I'm sure. So you're trying to say our customer service team. It's about to get replaced. So, sorry guys. Right here, right here. See this?

Letters in the mail. What am I looking for? So if you were to, if that little bar, well, the dog could type in anything. And see how, see how well it works. If you, I haven't, well, here's one that says, how can I build muscle?

And then there's a bunch of, there's Dr. Andy Galpin. There's, so basically, Gavaleer. Well, no, this is what, so this is what people have been saying. So basically, this will be a far more accurate, easier, more effective search engine.

Yeah. That you can be very specific with and get the answer. Yeah. Oh, and then imagine what, like what he's done here. So you know what this highlights to me, building into our own ecosystem. You know what this highlights to me is

that people need to be very careful when they see a dominant player in the market. Be very careful at assuming that that particular player is going to be dominant forever and no one could possibly ever overtake them. What do you say about that? What do you say about Google versus this new? Exactly, because things innovate and what we think now can never be replaced or changed. Yeah. That's what innovations like. That's going to change.

That's so false by Doug Pull the stat up. I've brought this up on the podcast before. In 50 years, how much of the S&P will have turned over? Yeah, most of it, like 90%. Yes. Yeah, I know. That's in 50 years time, like 90% of the computer, like the leading companies right now will not be there. That's the reason why

that's crazy. Exactly. But yet people will say things like, I know, they can't be beat. We need to make laws to prevent the world for being so big. Yeah. Yeah. It's like, don't worry. Not please. It's going to happen. Speaking of powerful media and all that stuff. So man, you see that Twitter boy is Elon is he's launching all kinds of file out there. Yeah, so and and he he kicked he suspended a few accounts. How do you feel about how do you feel about some of the stuff

that he's doing right now? Is it being received? It's not being received well at all right. Because he came out. He exactly. So so okay, so here's the main thing There's an account that Tracks in real time where he's at with his jet with his private jet doxing right it's well

It's technically yes essentially right in real time So what happened was apparently one of his kids, there was a potential threat because through this, somebody was on the, he thought, he was on the private plane, it was really his kid on the private plane. Yes. Somebody, some crazy person rolled up on the plane. We don't want violence unless it's,

no, we like this violence. So I, now this is, it's all public information. In other words, you could technically figure this out yourself. You're still finding on Reddit. Yeah, but I get where he's coming from. I do think that... Well, the hypocrisy, though, is that he, like, he's supposed to be this huge advocate for free speech. This is free information that is on the internet anywhere else. And so now you're blocking it from being put on your platform. It is a bit hypocritical. Now, do I not, okay, do I think it's as bad as what, all the liberal people that were in charge of Twitter

and go, wait, he's just blocking like his travel schedule? Not his travel schedule, he's not allowing pages that track people in real time where they're at. So that's become like a popular thing where like, you know, there's people that will track like Bill Gates and himself and like, so like super like popular thing where like you know, there's people that will track like Bill Gates and himself and like so like Super like famous people and so you know at all times by the way, you know, okay

So here's what no, I think I think that I understand why so here's the thing are you are who the the Elon or you understand Why okay? Yeah, why do you understand why people are doing no when you look at the Twitter files and what they released The censorship was definitely in one direction and it was politically motivated understand why people are doing. No, when you look at the Twitter files and what they released, the censorship was definitely in one direction and it was politically motivated. So there's different kinds of speech that we have and political speech should be the most protected because you're talking about entities

that have the ability to legislate and jail people and execute people, they have those legal powers. So you need to be able to keep that as free as possible. Now, here's the other end of it. I don't think Elon- I've never found an angle there. I don't think Elon ever said, we should let people say terribly racist things

or we should let people threaten each other or any of that stuff. No, he just got to, he kicked Kanye off of her. Right, right. So he's the right move. Yeah. By the way, speaking of which, you might talk about selective outrage. Okay, here's how annoyed. This is how stupid the game is for anybody who's like,

oh, Elon's a hypocrite. Like, you know, I wish I could slap people through the camera right now. And here's why Kanye says some anti-Semitic shit. Get banks don't allow them to bank with them. Kick off media, literally try, people try to destroy them. Blancyaga, still banks with everybody

they wanna bank with, still has people holding their money, investing with them, and they're literally posting pictures of them. So is that same argument holds for people that want really highly regulated gun laws and no guns, but then they're protected by people's guns? Yeah, that's another.

So, I think it was a bad move on his part. Do I understand it? Of course, I understand it. If it was my family, I'd probably do some crazy knee jerk reaction. I'd say too, but I still think it was a knee jerk reaction because it threatened his family. As all of us as fathers probably would too. So understandably, but not a smart play

because of the hypocrisy in it. I think the move, the smarter move would have been, okay, right now I'm in the middle of this shit storm with Twitter, I need to keep my family tight, close, well protected, whether that means the guy's got billions of dollars, spend a few hundred thousand dollars on freaking a couple of rambos that follow all your kids around.

And so you can get worried about some crazy person, whatever, take that approach for now until the dust settles. What did you do with that? Unless, unless he's playing 40 chess, and this is still long, because here's, when he did the whole thing about the voting, to him, that to me, that like everybody was like,

oh, and of course the left is making a huge deal about it that more people voted for him. Not, he knew that. So I think that he already has a CEO who's set to go. And he, you're talking about the polls, he's doing it. Yes, the poll that he put out there. Okay, so he did a poll on the, on suspending these accounts.

And most people said, yes, people who docks other people should be kicked off. Oh, wow, he lifted it. Yeah. He lifted it. Yep. So he is, he lifted it. Yeah. Yeah. He lifted it. Yep. So he is, he is now, that's a cool move right there.

Wow. That's a cool move. Yeah, so he did a poll and now he lifted the suspension. Here's why I don't like the poll stuff. Polls can easily be skewed. And also, I don't think you should run your company by like popular opinion because that'll destroy your company.

Yeah, I mean, yes and no. I mean, that's also a smart way to do it. Yeah, politically speaking. Yes, yeah, it's a smart way to do it right there. What's that one saying about? Go down, what does that say? Oh, go back up. Oh, that wasn't Elon, who did that?

No, he did do. I thought he said, I'll show him. No, he did do one that said Should I step down a CEO? Yeah, and majority of people said yes Right, so and I think he I think he planned to yeah, I think he planned to anyways I think he has a CEO in line already and I think he just he's set the table. Do you want some to step down more than anybody? It's people want him to go away so he doesn't get no ice. No, because I think he'll have a CEO that follows along with what he wants. He owns a company.

He's like, he's still control of it. Do you know who wants some step down a CEO? Tesla investors. Of course, because they think it's going to take some of his time away from the company. As soon as he steps down, watch Tesla stock go up. Sure. Because they're afraid that he's spread too thin. Yeah. That he just can't valid concern. He can't do it all and all that stuff. So we'll see what happens. But what's interesting to me is how organized this concentrated effort to bring him down is and how silly it is considering

that the man probably has done more for preventing the ill effects of, you know, pollution, climate change, innovation, space travel than anybody. And these are things that these same people who are going after him supposedly value. So it's just, it's really interesting to me. Well, it's just interesting to me to have, I can't even still have conversations about any of those

files, like people just don't want wanna accept it as a reality or something. Like it's just not even like, ah, well, it's all bullshit or whatever, whatever. Like it's like you can't even consider the fact that they're going in there and like doing an audit and finding like this is valid information. Yeah, I think it's earned. I think David Sacks brought a really good point up

on all in with this whole Elon situation and saying like, where it's different is what they were censoring before compared to what he's. It was all politically motivated. Yeah. He's also transparent. Yeah. What they did before is they would shadow ban you.

Yeah. You had no idea. Well, this clear evidence FBI was involved in this. Very clear. So it's like, it like who doesn't have a problem with that You should definitely have a problem with that. Yeah, totally crazy. We'll talk to all right. Let's get into some some studies Can you do a commercial first? We have two commercials. We haven't even done one. Yeah, what do you want to talk about? Well, do this sleep me one. Let's talk about sleep me. Yeah, so for people

No, they changed their name. So they used to be called, they've been, okay, what is hard is that it's been, it's been referred to as chili pad and then uler and then now sleep me as the company. Sleep me as the company. So these are devices that go on your bed and can warm or cool your bed and maintain the temperature and you can have the app adjust it so that it warms up slowly in the morning to naturally wake you up.

And this has profound positive effects, under sleep, profound. And I speak, I'm speaking from personal experience, but also studies will show this makes a big difference. So it's also one of the products that I think all of us consistently all use, right? There's, I mean, I would say most of products, you know, two or three of us will consistently use me one

Guy not so much. It's up there with one of the it's one of the partners that every one of us have on our on our beds and it's like Swear by it like this has been what I haven't been able to use and I love somebody who's a listener who's who's bought a new one is the new Doc Pro yeah the doc pro so the my my one critique my one critique of the uler was that, that I had to, it took me a while to figure out the timing of when I needed to turn it on so that it would keep my temperature perfect all night. Early on, I made the mistake of thinking that, oh, I could just turn it on in a half hour

before I get in the bed. That didn't give the uler enough time to bring, because I like it so low, bring it all the way low. And what I found was if you get your hot body in that bed, while your body's hot. Yeah, real hot.

And it's trying to cool it down all night. It's working and it never reaches that low temperature you want. So you have to get it all the way down first, where I think the doc pro, like it's, I don't know how much faster and how much more powerful it is than the uler, but I know that it's even more quiet in terms of its, that doesn't, I like the white noise effect.

Yeah, so I like mind it, just, some people be, Yeah, it's five times more cooling power. Oh, five times? Five times. Holy cow. Yeah, I'm gonna have to upgrade mine. Freeze a shed, yeah.

I'm gonna have to upgrade mine. Well, it just makes it nicer because there's been times where you know I get to bed earlier than other nights and like it hasn't had the Yeah, it's all set on yeah, I have mine all set up for cooling at a certain time and heating up in the in the morning time But I haven't tried the dog pro and I didn't know it was that much stronger I might switch it out. Maybe I can get a deal with them. Dude, before we get to studies, I have to share a picture. I'm going to send it to Doug so he could post it on the screen up there.

Doug, I'm going to send you a picture right now. So every once in a while, I see a picture of when people do like sanction fighting, like Muay Thai boxing or whatever. And it just reminds me of why I would never wanna do a sport like this. Is what happened to their face? Yeah, just this guy got, maybe he can post the picture up on the screen.

So this guy is a Moitai fighter. And I don't know if he could switch it up. And he took an elbow to the forehead. Okay. So I don't know if you guys know, up. And he got, he took an elbow to the forehead. Okay. So I don't know if you guys know, so elbows can be extremely powerful. Oh yeah, that's crazy force. So, there's his four-year elbow.

Oh my God. Wow. That is a permadent. He, yeah, that little fracture to skull right in the front of his head. He's got a third eye. It looks like. Is it fractured?

Yeah, bro. It's like a planet. If you look at a planet after a meteor hit it, he's got that third eye. It looks like... Is it fractured? Yeah, bro. It's like a planet. If you look at a planet after a meteor hit it, it's got the... Now, without return, or is he like forever fucked? He's got to have surgery. Metal plate or something, right? Is that what they'll have to do?

I would think. God, that's brutal. Yeah, brutal sport. You know, it's crazy. Like, a little bit of a black eye, maybe a swollen lip, like, you know, like the next day, like kind of... Like, what happened to your eye, maybe a swollen lip, like the next day, kind of cool. Like what happened to your eye, bro? I'm a fighter.

When they fracture the orbital bone, and their whole face just now, turns into an alien. But imagine you show up like that somewhere with a big ass dent in the front of your head. What the fuck? What happened to your head? And the same time too,

you gotta be a little scared to say something to that person. You know what I'm saying? Like that's, that's, I would have said more. Yeah, yeah, yeah. Like I'm not, I'm not fucker. Yeah, yeah. What happened to you? Especially if you've got the cauliflower ears

going at the same time too. It's like, yeah, I'm gonna say nothing. What happened to you man? It is, scary. All right, studies. So I read a cool study on digital devices and when they're used to calm down children, meaning, you know, you're busy or whatever,

and your kids acting. Oh, interesting. And you're like, here's an iPad, here's the TV. Okay, so what were they looking for? What was the hypothesis? Well, I don't know about the hypothesis, but I'll tell you what they found. So this came out of the Michigan,

the University of Michigan. Okay. So summary, frequent use of devices like smartphones and tablets to calm upset children, ages 3 to 5 was associated with increased emotional dysregulation in kids. Wow. So now what they said, sure, that's sure that with me would you share it with red. So they said the reason why this happens is that it prevents the child, especially during these critical ages, you

know, three to five, it prevents them from learning how to regulate their own emotions. So they do it through distraction and they end up not learning the skill of calming themselves. So then when they're in school or whatever, when they don't get the tablet or phone Yeah intrinsically they don't have the skill. Yeah, so then they can't they're just they have dysregulation and those are critical times When they're you know when at that age how what was the how it says frequent use what is that considered? Once a day five times a day once a week What would the study use you know? Let me see because that would make a difference, right? If you're constantly, every time the kid cries, you use that multiple times a day to do that versus the person who maybe wants in a blue moon.

It only says, as a regular go to soothing strategy. So I would assume. Probably daily then. I would assume it's regularly another one. It's like on a mostly day. You know, it's funny you bring this up. Last night, we had Katrina and I was so happy and proud of my wife for bringing this up

because this is like a big deal for me. You know how I'm always talking about, you know, manufacturing adversity for my son and that I'm so concerned that he's gonna, he's being raised in a different type of environment that I was and I know how important it is to be challenged somewhat growing up, right? You know, he's an only child with her and I.

He's the baby of the family. Everybody like showers him with gifts and she sent something to me on the way back from Gilroy Gardens last night. And she's like, you know, I really, you know, I want us to, to practice telling Max no for the sake of no because he's the only child, so he gets a lot of yes from us already. And then he gets spoiled from all of his aunts

and uncles and so he's constantly being told that. And so, and she's like, I was thinking about the other day, she's like, I can't even remember the last time that he asked for something you're wanted to do something and the answer was no. And I'm like, oh, I'm so glad you're talking about this now because I just foresee what a problem this is going to be if we don't practice that, if we don't practice just.

And it doesn't have to be like a big deal that, you know, we were driving home and we were listening to Christmas music and he wanted to listen to his stuff. And it could turn his like no. And she's like, you know, is that something normally that we would just do? You know, just, we transitioned to like listening to some his stuff just to, because he asked and we're cute. But it's like, we don't ever say no.

And so saying no for the sake of no because it's important that he learns that and then learns to cope with it. That's a yes, a learn how to deal with the fact that he's a little fussy about it. It's like, no, just don't play into it. Don't make a big deal about it. It's no, no, mommy and daddy are listening to this right now. Well, so it's cool about this article. It's actually give you alternatives. And Jessica's really good at this. She says, you know,

when, because we have a two-year-old, when he's kind of throwing a fit or whatever, it's because he can't regulate his own emotions yet, he's only two. And if you punish him for not being able to regulate his emotions, all he learns is shame. Mommy and daddy don't like the fact that I can't control this thing. So, you're trying to logic them, it doesn't work. What you need to do is you're you got to get kind of be there with them. And there's a few things that you can do and this they actually talked about this in the article, which is amazing. Number one is a sensory technique. So this these are things that help them alleviate the physical sensations that

they're overwhelmed with. And some some of them include swinging, hugging, pressure, jumping on a trampoline, listening to music, looking at something sparkly, just helping them learn how to like, because they have this physical feeling and they just don't have to deal with it yet. The other one is to name the emotion and what to do with it. So I can see now, I can tell that you're really upset and it's really tough for you. So help them a name kind of what's going on Offer replacement behaviors that Jessica's really good at this So like if he's playing with like he has cars that he plays with and sometimes you'll throw them and

We don't want him to throw them because he could hit his infant sister with them So instead of being like don't throw cars We'll be like hey hey, throw this instead, and we'll give them like fluffy socks or something like that. So you're giving them a replacement behavior. So rather than saying, don't do this, do this instead. You know, it's so hard giving advice around kids. I try and catch myself sometimes

because I recognize that I have an amazing kid who is like, is really easy. And so I never want to make someone feel like, oh, if you just is like, is really easy. And so I never wanna make someone feel like, oh, if you just do this, it'll happen. And so I'm always very careful about like, giving advice with like their kids and so like that. The one thing that I can say that I think is like, and it's just like a general rule

that I feel makes such a difference, is just learning not to react. I think that's the biggest difference that I can see in myself. Totally. If I was 25 versus 24. So much effective, right? Right, just a simple fact.

If he can be mad, he can do, he can act out and I don't change. Yes. That is the thing that I think is- It can be emotional, but you gotta kind of be able to let them be a That's right. I'll bring your emotion exactly. I feel like there's all kinds of different cool tactics and strategies to handle it or do this instead But the most important thing I think that anybody could take away and consistent with all kids is that you as the adult Have to stay consistent and quit by the way It's very, it's like, to me, that's why it's the number one focus.

It's like that in itself is a task because you have stress. You and your partner get into it sometime. There's a lot of variables that will make this exponentially more difficult. And so if you can just nail that one thing down, that when your kid is acting out or acting crazy Yeah, where your partner is like you got to be able to lean on them sometimes because it is hard and you're like and they They catch it when you are getting emotional in Reaction and then it let me let me hand and I'll do this for Courtney and she'll sometimes do this for me

Let me take it over. Yeah, just let me take it like I got this and then they'll you know do this for me. Let me take it over. Yeah, just let me take it like I got this and then they'll, you know, oh, thank you. Cause like I was getting too riled up like into the fact that they're getting emotional about it. It was affecting me. Yeah. But yeah, that's like half of that is like they're trying to figure out how to calm themselves. That's all part of this developmental process. Like you got to let them experience and figure that out without like, you know, like imposing this rigidity around that and like you can only do it this way. But like, yeah, like for me,

it's, I can't get emotionally involved. I have to like be very consistent and like here's, you know, you can process this however you need to, but like you're gonna have to figure out how to do this because you can't react like this. Every time something doesn't go your way, you just can't do that. Yeah, and your kid will remember,

rather than remembering what you're trying to teach them, they're gonna remember Dad was yelling. Yeah, how you acted. That's it, 100% Doug, what's this episode, Er? It airs on December 27th. Oh, so after Christmas, but I will say this, if your family buys you stuff

that you don't like, here's what I recommend, take it back, get your money back and go to Viori. They got stuff. That is amazing. I have a, there's the ultimate picture. I have a vest that's leader wearing. I have a buddy that I've been telling about Viori for years now, and he's like one of my more fashionable friends.

And he just, he just called me two days ago years now and he's like one of my one of my more fashionable friends and He just he just called me two days ago for our discount code for it And he's like one of those dudes who's like, you know, he's got his own style on his thing And so like and I'm probably he probably thinks this of me right so he'll show you should just tell him Yeah, you know, say what that nobody tells me. Yeah, yeah, exactly nobody tells me how to dress you and say I got this You know, so he's So he's been that guy forever, and I've been trying to introduce it to him forever. And then of course, I just haven't sent anything to him in years about it, and he messaged me.

He's, you know what it was, is those quarter-ois, those quarter-ois are sick. I really like the quarterback pants that they have. I like their longs, they have them on right now. You know what's funny? So I don't know I guess I picture of Yuri more as like a coastal kind of style like is it sath leisure air? But it's also yeah, I don't know like you know

You just tend to see a lot more people like I think most their stores are like that. Yeah, they're like up on the coast Yeah, so anyway, I was like Reconnecting with my friends from college and he lives in Kansas and was all dripped out in Viori. And I was tripping out on that because I'm like, you're in Kansas and you're wearing all Viori. And I guess it's like, you know, he's trying to be super fashionable but in Kansas. So there you go.

That's awesome. Who's shouting out today? Who had a shout out today? Oh, oh yeah. I'm gonna shout out a uncle laser. Oh, Uncle las on Los on I don't know how you pronounce that's how you pronounce it. So it's like my favorite line. Bro, he's funny trash kind of

Comedian. Yeah, so it's at uncle under so you know, you know, it's funny. How funny? I did I this obviously was not planned because we didn't talk about this The guy I'm talking about with the viewer is the one who introduced me to him funny do you do? I, this obviously was not planned because we didn't talk about this. The guy I'm talking about with a viewer is the one who introduced me to him. Oh, really? Yeah, yeah, he's the one who sent me this guy and he's been sending me him for a long time. I actually didn't start following him

until after about the third or fourth one. He sent me, I was, okay, this dude's pretty funny. I'm gonna start following him. So I like that. Yeah, he's all underground now. He's really like getting a lot of followers. Yeah, no, he will. He'll blow up his humor. It's great.

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All right, here comes the rest of the show. All right, first caller is David from Germany. David, what's happening, man? How can we help you? All right, how you doing, fellas? Good, man. I'll live in the dream, live in the dream, back in place. So, how do I get an interesting one, right?

So, context of it, I went for a newbie to fallurate, I'm 16, 260 pounds, I fluctuate anything between like 12 and like 16% body fat, right? Cool, awesome. I'm getting to a point now, I'm getting a little older, and carrying you weight around is taking a bit of a toll, right? Like I'm starting to feel it.

Back when I was 25, 21, you know, early, nothing. That was good. But now it's getting a little bit more difficult. So we always talk about like Recomp, right? But it's usually in regards to, you know, bigger guys trying to get more muscular and switching over to a more muscular build. What's your guys' advice? Because I can't find anything on Recomp from a fairly muscular wall down to something a little bit more lean. I'm not really interested in getting skinny per se, but I could, I could drop down to two 20 and I'd be comfortable, you know? Yeah, what's your body weight now? Around 260.

260? Big boy. Man, you're a big boy. Yeah, I mean, you're going to, you could change your training. You could focus more on stamina endurance and mobility. Mobility goes a long way, by the the way with making your body feel more comfortable. And then it would be food intake, cutting calories. Probably the easiest way just to lose like pounds on the scale is a low carbohydrate diet, not because it burns more body fat,

but because you'll also lose some water weight. So just lighter, you'll just be lighter. And when there's a guy your size, if I have somebody your size telling me, I'll feel more comfortable feeling lighter. I tend to push them in that direction because you do lose body fat with the low calorie, any kind of diet, but cutting carbohydrates, you tend to lose more weight because of the water weight as well.

And people tend to feel more comfortable that way. The answer is actually really easy and simple, but very difficult to do. And it's difficult not because the task is so hard but so the psychological part. Typically guys like us that put on all that mask, like you like it. You like it?

I don't throw themself in there. Guys like us. Yeah, yeah. I mean, you guys don't know what it's like to walk around 240 so you know what I'm saying? Hey, listen, I have a zero. What's up? He's little guys, you know what I'm saying? So, I have a zero on time. I'm doing something. These little guys, you know what I'm saying?

They don't understand. So, this guy's in a different category, Adam. I hate to break it to you. Yeah, when you, when you, I, that's gonna be the hardest part, I think, for you is gonna be the psychological part of shrinking down because you probably are, used to be in the biggest dude in the room.

You fill out all your shirts and you know, unfortunately when you start going the other direction, you will probably see yourself different than what everybody else does. You lose 15, 20 pounds and you go, oh my god, I'm getting skinny or I'm losing all kinds of muscle. Everybody else can be like, you look amazing. So I think the psychological part is going to be the hardest thing. So be cutting your calories and starting to become a guy who runs every once in a while, you'll definitely drop some size and weight for sure, and I think you'd be fine.

You know who's going through this is our good buddy, Ben Pekolsky. Have you ever heard him talk about this? No, I haven't, I haven't. Okay, so Ben Pekolsky is. So, I mean, he was like 300 and something pounds, and when we first linked up with him, this was like exactly the transition in his life that he was going through where he's like,

I am now he's all longevity focused. And he knows that his, you know, he's getting older and the carrying that kind of way just doesn't feel any good. So he's been on this mission to lose like a hundred pounds of muscle intentionally. And it's been really interesting to watch him go through that process. And you know, of course the grass is always green on the other side. Everybody hearing that goes like, oh, it must be nice.

But you see him how difficult it is to do that. Like to go that other direction. And I imagine the psychological part has to be one of the greatest. You know, David, what would actually help me answer this better is finding out why you want to go one of the greatest. You know, David, what would actually help me answer this better is finding out why you wanna go down and body weight. What is it that you feel uncomfortable with? Is it stamina?

Is it joint? Joint? Yeah, I think it's, I'm feeling it more in my joint. So like I played rugby for six years when I was younger. I was in the Marine Corps. I was a heavy machine gunner in the infantry a lot of weight. Motorcycle accidents. So like I'm becoming more familiar with my fragility, if you will, as I'm getting older.

And like I'm like my knees and shit kind of hurt, you know what I'm saying. And so even just walking around, regular. So I've tailored my workouts to be less, you know, I'm not putting up 400 pounds squatting out for reps, you know. I'm trying to do like lighter weights and more endurance training, but it's just, it's not the weight because the fat comes off really easy for me. I want to want to tell you my diet and slim down.

It's great, but I have no idea how to really drop down like the density or like the muscle, like my mat, my muscle. Basically, I don't know how to shave that off. David, this is a mobility thing. I'm gonna tell you right now, you'd be very surprised if you focused on mobility, flexibility, range of motion, how much better you'll feel without even having to lose that much weight.

Now, if you change your diet so that you got leaner, that would help, but you're training, focusing on mobility, focusing on connecting to different ranges of motion. Formation, mass performance, and map symmetry, I think would go a long way with making you, and if you're in prime and prime pro, with the more specific, that'll make a big difference.

In many cases, when you talk about feeling joint pain, you don't even have to lose weight. You just have to improve your mobility and connection. Although the losing weight and being in a cut is going to help. It definitely helps. It's gonna tamp down inflammation, it's gonna bring down the body weight a little bit.

I would love to see you run maps performance in a cut. That program, like, I think we'll address the way you feel right now. And I bet going through that in a calorie deficit would give you exactly what you want. Yep. That's also that's that's that's kind of that's exactly what I was looking for. Because I my go to is actually like I wake with split a lot. I like I like the rhythm. I like the weights. I like the whole thing. But it's just, it's not working out for me

for the goals that I'm trying to position to. So that's super helpful. You know, even David, I mean, mass performance, we'll send that to you, because I think that's a great, that's great advice from Adam. But even with like traditional strength training exercises, let's say you took your weight,

let's say you take your normal workout weight, cut it in half. And then what you're gonna do is you're gonna focus on slowing down the reps, and you're gonna challenge your range of motion. You're gonna try and get more of a stretch, more of a squeeze, slower repetitions. That alone often gets somebody's joint pain to feel a lot better.

So just going lighter, trying to improve or increase range of motion, and of course do it appropriately, right? You don't wanna go like so deep with the range of motion that you hurt yourself But the idea is okay if you normally squat with let's say three 15 I'm gonna bring it down to let's say 170 or 160 I'm gonna go real slow and I'm gonna try and go down as deep as I can You know within my particular limits

Slow the reps down and really focus on the stretch and the bottom and the squeeze at the top and that that'll make a difference. Now, awesome. Yeah, I appreciate it. Yeah, no problem. Yeah, Doug's going to send over a mass performance, bro. And then like Sal said, after that symmetry would be a good program to follow up. Yep. Got awesome.

All right. I really appreciate like why is this the gap in the knowledge I was looking for. You. So yeah, I appreciate it. You got it, brother. Thank you. Thank you. Go up your mouth. Oh, thank you. Thanks. Yeah, man. God damn monster. Yeah guys like you you and him man. You guys probably you

Beasts it must be so hard to lose muscle jealous little guy bro. Hey, hey, he's trying to get smaller You talking about getting smaller you're getting smaller by the minute. Yeah, very different I don't I do not have that problem I do not have the if I if I just stop stop living weights and I look at a treadmill Hey, what's the heavy sea ever been 240 something? I've been 240 and I'm shorter than you My friend cannot support 240. Yeah, but you don't have to prove for that. That's you say you oh I got pictures. I will not post the pictures. Let me tell you Yeah, you're gonna see him. You ever seen a meatball with legs arms and legs. Yeah, that you don't have to prove for that. That's you say you say. Oh, I got the pictures. I will not post the pictures. Let me tell you, you ever want to see him?

You ever seen a me ball with legs arms and legs? Yeah, that's what I look like. Yeah, well, to your master form, it's point like I was curious to see if he's ever even trained in like different planes. Cause like that's one of those like, inevitabilities as well. If you're just like always sagittal plane,

you're always heavy lifting, like you're always doing that same pattern and routine. Like you are going to be uncomfortable. Like you put the mass on. That's a big feat in itself to get to the point where you can put that kind of size, but to live in it comfortably takes all that extra. Listen, if I'm squatting heavy consistently, consistently over time, what ends up happening after a while is I start to feel my hips, and then if I keep pushing, I'll start to feel my knees. And then what I

do is I back way off, and I'll do split stance exercises, or end, or traditional squats with much lighter weight and just challenge the range of motion, and it gets rid of the pain. It's like magic. You know, David hopefully listens to this. My advice when you go through performance is this. So, and I know we're joking about me comparing myself to him because I'm in nowhere near this guy's level, whatever. But I will say that one of the best things I ever did was when I went on that probably year stint of just mobility.

Just trying to be a mobility guy. And I literally did not care about my foundational training. Like, yeah, if I got around to squatting and delving into my movements, it was like every day was focused around I really did not care about my foundational training. Like, yeah, if I got around to squatting and delving into my movements, it was like every day was focused around improving my mobility. So when you look at performance, my advice to you is to look at the mobility days

as if those were your foundational days. Those are the important ones. Those are the ones you never miss. And then, hey, make sure you incorporate the lifts and stuff that we have written out for foundational days. But because of your goals and where you're currently at, and that you could totally afford to lose 20 pounds of muscle and still be jacked as fuck, don't stress the lifting part as much as you stress the mobility

part. Make that the foundation of your training. Our next caller is James from California. What's up, James? How can we help you? It's going on guys? How are you? Good. Good. Good. Have a good afternoon. Awesome. Hey, real quick, just wanted to say thank you. I mean, I know this is what everyone else says too,

but been listening for about a year now and just the inside of you guys are given and just I just started maps aesthetic about six, seven weeks ago and seeing a huge change just in my lifts and my workout routine. I feel like I was just always working out too hard before this and so just kind of open my eyes to pacing and things like that.

So thank you for that. Awesome. Awesome. Thank you. But yeah, my question is, is so I'm 31, 64, 225, 230, about 18, 90 percent body fat right now. But I'm also type one diabetic. I've worked out for the past consistently for 10 years now,

but nutrition's always been a problem for me. And on top of that, I work remote. So I live in Nashville, but then I travel to California for about two weeks a month going back and forth. They sell solar. So when I'm at home, nutrition's easy. I can cook, I got my kitchen, I can prep, do everything that I need.

But when I'm out of town and I'm in hotels traveling, things like that, nutrition is always tough. And so for someone that wants to have the right macros, make sure that I'm ordering and getting healthy food, what's the best way for me to be able to just be confident in my nutrition when I'm on the road? Like, is there, you know, good rest? Like, because I got to like, the Chipotle's, the, the cafe rios, just try to find good chicken and rice sort of things, but like what are good tips? What are things that I should be following

to maintain good nutrition? Right, here's my staples when I travel. If I wanna focus on eating healthy, is I'll find, I'll eat some kind of a meat, some kind of a protein, so steak. I'll have them substitute whatever it comes with with vegetables. I'll tell them not to add any with with vegetables. I'll tell them

not to add any oil and put all the oil on the side. So you can find that at most sit-down restaurants, like steak and then a side of vegetables and nothing else. And then burger joints now will tend to let us wrap their burgers. And so I do let us wrap the burger. And that, the macros and cala, everything seemed to be pretty good. And that's about it. Now, Chipotle, you already know the choices there. You mentioned Cafe Rio, you know the choices there, but that's about it. So if I'm somewhere and I see a burger joint and I'm like, okay, I want to eat kind of healthy.

I'll go in there and say, hey, can you do a lettuce wrap for this burger? And they'll say, yes, and that's it. And I'll just eat that. They have a Panda Express out there. Yeah, I mean, almost anywhere. I feel like it has pandas somewhere or not. That's, I feel the same way too. That's actually one of my favorite staple,

like it's 10 o'clock, 11 o'clock at night, or I'm in a hurry. Yeah. And they have, they serve grilled chicken, man. They're grilled chicken thighs and reasonably priced too. I double up on the chicken and white rice. And that's like, when I was competing and traveling and stuff, that was like a staple fast food place

that like if I had to get something to get my macros in. So, and obviously there's people listening going like, oh my god, I can't believe you're recommending Penn to express, but the truth is, when you're in a pinch like something like that, I mean, that's a way better choice than you, you know, going through something

and getting taco bell or some bullshit like that. That's not gonna hit your macros. The other thing that I would suggest too is that when I'm in a situation like this, like the thing that I don't wanna do, you hear me on the podcast, I'm about don't eat like an asshole. Like that's what really screws you up

is that when you're traveling, you don't get quite your workouts in as much as you do when you're at home. And then on top of that, you overeat and you overeat bad choices. So like exactly. So like, yeah, so like what I would do is I would be less worried about hitting the perfect macros. Ideally, you want to target it and I'd be more trying to be disciplined about not overeating. So that like so, like utilizing tools like intermittent fasting and having a smaller window of eating,

I use strategies like that when I'm traveling and I'm in a pinch and I know I'm not gonna be able to get four good balanced, perfect meals. So hey, this is a perfect time for me to go, I'm gonna go low calorie, I'm gonna go low calorie for this week or two that I'm out of town. And no, that doesn't mean I'm still not trying to hit the protein, I'm not trying to do that,

but what I just wanna make sure I don't do is eat like an asshole, over-consume, and then also not hit my macros, and then also not be lifting. And so that's the real challenge. And so I would rather not hit my macros and be low calorie than to over-consume calories. When I also know that I'm traveling and not getting as many lifts in as I would when I back home. And I would bring a protein shake with me for breakfast or because breakfast is a little harder.

So features of habit, or creatures of habit. Now that we work with them, that's what I bring because it's an oatmeal packet and it's got the protein and everything. And it's super easy to add some hot water to it and you're done. Yeah, I love that for something like that. Is there like a pre-packaged protein that you guys would recommend?

Because I mean, I can bring my powders from home, but you know, when the space is limited in a suitcase. Just get a big ziplock bag and put... I'll put the scoop in it, so I'll put three, four servings in there and then I'll put the scoop in the bag. Oh, I do the air out. I do the... They make little, you know, say dime bags for like selling drugs. That's what I should.

They make, they make a double up sandwich bags. Yeah, there you go. They're like half sandwich bags. And I do individual scoops in that. So I'll do like, if I'm traveling all that way, I don't have to measure and carry the scoop with me. I just put them in the individual. But I mean, creatures of habits got 30 to 32 grams of protein in that oatmeal. So to me, like that's, and breakfast is always

one of the hardest when you're traveling. So I would fly with four or five of those or however many days you're gone. I have one for every day you're gone. That's my breakfast. Hit lunch is panda or one of the real or one of those places. And you're on the right track. But honestly, and you probably know this,

like the thing that you do that's worst is over-consuming, not hitting your macros and also not training. It's that trifecta that sets you back from all your good work you did at home. So I would practice eating low calorie on as many days as I could on those days just for that reason.

Yeah, all I got was a Pino Valley beef sticks. So, yeah, that'd be totally pretty good for me. And actually, I'm going through this right now because I'm gonna be traveling for a week or so and having that with creatures of habit and then also green juice is one that I'll pack in there as well because sometimes even good vegetables are hard to find in a pinch.

So that's something too like late night most, mostly it's all these like fast food restaurants that are open, which the options are pretty much terrible. So to be able to combo that, do like a lettuce wrap, like Sal said, but really it's like, if I have a green juice there at least, then I can have, you know, my stomach tends to benefit from that as well. Okay, awesome. Thanks guys.

You got it, man. Thanks for calling in. For sure. Take care. Take it easy. You guys, did you guys know that about panic, Express? I did. They actually do grill chicken thighs. No, I didn't. They do grill chicken thighs. And it's like, you do double meat. Like, I don't know where I could get like $13, a $13 meal that's like, yeah, protein, 70 grams of protein

and good carbohydrates. It was like a staple when I was competing and I was late night and that was like, Panda Express was like, Panda Express and Chipotle are like bodybuilding fast food places. I know. Like those are the two places that you get.

Yeah, definitely. Yeah, I do, I, you know, I like what you said about eating, that's what I try to do. I try to just eat less. Yeah. So I do a lot of fast things eating. That's what I try to do. I try to just do less. Yeah. So I do a lot of fast things. Cause that's because that's what becomes detrimental right here. Right.

Cause, okay, let's be honest, when you travel rarely ever do I hear anybody who says they hit the gym more or even the same as what they do when they're when they're home, right? When you're home, you're most consistent with your lifting. So you probably miss workouts. And then on top of that, you're probably sedentary. You're flying. You're sitting in a hotel room. So you're not moving very much. And then on top of that, you're probably sedentary, you're flying, you're sitting in a hotel room, so you're not moving very much. And then on top of that, you over consume and not hit your

macros because you do something, you know, carb heavy or a gas station or and so and that's really what sets that work by if you just simply said, listen, I'm going to, I'm going to either go low calorie or intermittent fast on some of these days. And even if you didn't hit your macros, you know, for a week or two, okay, you're not gonna lose a pound or two pounds of muscle. You're fine. Yeah, you're gonna be fine. And it even works out well

because usually when I travel, I'm doing stuff for work, which means I wanna be sharp anyway. Which means I'm gonna eat less anyway to make me more sharp, so it all works out well. Next color is Mike from Maryland. What's happened to Mike?

How can we help you? Hey guys, how you doing? Good, good, good. Right. I appreciate you doing? Good good good I Appreciate you taking my call today. I'm a big fan of you guys and of course I appreciate you Sal always responding to my DMs on Twitter about whatever random questions I have So always appreciate your content your time. You know, I don't respond anybody I think you're the only person to respond to I swear to God

The lack of the draw. Yeah, so let me get right to it So in the past seven years, I ignore almost all the time. I'm gonna look at the lack of the jaw. So let me get right to it. So in the past seven years, I've lost about 150 pounds. I was hovering around 420 pounds for the longest time. I've been doing this through strength and conditioning. Excuse me, strength training. And a little bit of cardio. I started listening to you guys probably about two years ago and it's been a real life change or a form of self,

appreciate that. Unfortunately now I've gained about 20 pounds back and I feel like my metabolism has definitely stressed all. I do feel stronger but I can see some growth in my stomach. At my lowest I was sitting around 271 pounds. Right now I'm 6 foot 3. Round 200, 91 pounds. Right now I'm 6 foot 3. Round 2 at 31 pounds. I'm consistently eating between 2900 and 3100 calories a day, hitting 40% protein, 23% coming from fat and the rest of

carbs. So I was doing three days a week using like MAP Santa Bob like lifting three days a week. And I'd feel like before that when when I was lifting five, six days a week, I was getting my best results, feeling a lot stronger. So my question to you, guys, is, is going from a five day a week strength training program down to a three day week, hurting my metabolism. Should I go back to five days? Do I need the volume? Should I reverse? I know I'm scared to eat more calories, and I know it's mental. You guys talk about a lot of time, but, you know, I'm here for whatever you guys can do. It's not hurting. It's not hurting your metabolism, but you're feeling the effects of the movement that you're

not doing. Are you doing the three trigger sessions a day on the off days? Yeah. So I was doing the full body three days a week and then the three trigger sessions a day. And then when I'm doing the trigger sessions, I always try to make sure I'm getting 10,000 steps a day. Oh, yeah. You're doing good. Although you might just need to change it workout a little bit. Your calories aren't bad. I mean your calories aren't bad. I think they're low,

bro. I think they could be higher. Yeah, yeah, for his size or. I think so too. And I was I was trying to hit like 34, 3500 and I felt like I'd feel great for a first couple days doing it and then I like I just want to see I'm not worried about the number on the scale. I just want to see the body composition come down. I want to look good. Feel good. Yeah. Well, let me ask you this, Mike, how long were you, you know, at 400 pounds? And then how long did it take you to lose 150 pounds? I was over 400 pounds for at least 15 years. And then when I really got into it, I was dieting it like 26, 2700 calories, which was a no-no, but it got into it, I was dieting it like 2627 her calories, which was a no-no, but it got me the results I needed to.

And I feel like if I wanted to lose weight, I'd have to be back down at that point again. So it took me, I was probably, start 2016, the 2019, I really got down from that 420 to 270 area. And then since about 2020 or so, I've been teetering back up a little bit when I started doing the three-day week. So you lost 150 pounds over the course of two years, a year? From about three, three to half, four years. Okay. So by the way, not bad either. That's not too bad.

2600 Kali, that's not bad, dude. Most people that do this do it, they go lower and do crazy amounts of cardio. That's what really fucks them up. And you get a pretty good job. And you got to consider now, when I've worked with people who've lost a tremendous amount of weight, it takes a long time to get their metabolism

to respond past a certain point. Now you're not doing too bad. I've worked with people in your situation who in order to maintain their body weight, they had like 1700 calories, 16-year calories. So the body can become quite resistant. There's a genetic component there as well. Although I do feel like you could probably bump your calories by two or three hundred and you would just end up getting stronger, maybe building a little muscle. And then taking your time with that type of a reverse

diet, you could stagger it, right? So you could go 3,300 calories a day for three weeks, then do a week where you go down to 3,100 or 3,000 and then go back up to maybe 3,400 calories and kind of stagger it like that. And then play that game, right? Watch yourself, see how you feel, watch the body fat percentage, see how the gym, the results in the gym are, and then determine whether or not you go higher or lower,

but you're not doing too bad. I mean, that's, I think you could go higher with your calories, but that's not too bad at all, considering where you came from. You know where I would like, you know what I'd love to see you do? I'd love to put you on Maps Power Lift. I like to put you on Power Lift.

I'd like to do the calories just like Sal was saying, and I just would, let's get strong at those lifts. Like that's kind of like, I would like to put you on a phase when that's the conversation, let's not worry too much about where the weight is so long as it stays manageable where you're at. I don't really care if it goes up or down five or so pounds,

whatever. Let's just, let's follow, let's follow what Sal saying nutritionally, let's do power lift and let's get strong as fuck over the next three months and then see what happens there. And hopefully, if I know what I'm talking about, and let's get strong as fuck over the next three months and and then see what happens there and hopefully uh... if i know what i'm talking about you're you're gonna get your calories up because of what south saying and then that's new stimulus of training that way hopefully build some strength hopefully build the metabolism up i think you'd see great results from that i can see that now is there a certain point of time where i should stay in a maintenance surplus and a cut for for what i'm trying to do. Because obviously at the end of the day,

I want to get the composition down and lose a little more weight, but I definitely want to build the strength up. So I want to do everything, right? So do you guys recommend a certain amount for someone like me who should be at a maintenance or surplus or cut? That's hard to say. I like to tell people to get to a point where they're comfortable with what they're eating, or they feel like they're eating

like, oh man, I'm eating a lot. And then I cut them from there. But there's such a big genetic variance with something like this, and we can't discredit the fact that for a long time, you're at a very, very high body weight. And there's some debate as to whether or not this is true or not, but I do feel like the body has a bit of a memory. And you've really only been doing this part of what you're doing

for a short period of time in comparison to how long you were over 400 pounds. So I would, give yourself some time. How old are you? I'm 34. Yeah, give yourself some time. What'll happen is over time, it'll get easier and easier and easier for you.

But consider the fact that for, I think you said 15 years, you were over 400 pounds, and your lifestyle was much different. So it's almost like you got to probably live the other way as long or longer than you did the way before, before you really, it really starts to become easier. Yeah, I mean, even more specific. If you were a client of mine,

this is what it would look like. I would follow what sales advice is around the nutrition. I would follow Maps Power Live. The goal would be this. I'm just talking to you every day. Let's not worry about the scale, so much let's get stronger, shit, and let's get your calories up.

Our goal is at the end of three months, I've got you north of 3,500 calories a day and not putting on any body fat and just getting stronger. And then I'd switch you into a new Maps program, and when I switch you, I might give you like a month of a cut just to show you what we've already done. Like, hey, we've built your metabolism up a little bit. Let's now cut you back down to 2,900 calories.

Let's watch you lean out a little bit for a month and then boom, let's go right back to reverse dieting and get increasing calories. And I'd kind of mess with it just like that over the course of two to three months, giving you these little mini cuts just to show you the hard work that you're doing and the results from it and see your body composition kind of change, but then really the focus is, let's get that metabolism up as much as we can. But all in all, bro, just so you know too,

you're doing a great job and be patient. Thank you. Thank you. Yeah, you're doing a great job. So I also would be saying that to you too, is like, hey, don't overthink this. You're on the right track. You ain't got to broken metabolism.

You've done a hell of a job already. You didn't fuck it up the way you did it, like I'd be very happy with what you're doing. Are you, how do you feel at 3000 calories a day, by the way? Do you feel really hungry or do you feel like you're okay? No, I feel okay. Right now, this week, I'm at like 2,900, I feel fine. And then like weeks when I eat 33, 3,400, I feel great. I think anywhere between 29 to 2,800, up to00, I feel great. I think anywhere between 29 to 2800 up to 35, I feel fine.

I was, yeah, you're good. Because sometimes we overthink it. And we're like, oh, I'm supposed to be, 4,000 calories a day. I'm supposed to, like, if you feel okay, you feel okay. So it's not that big of a deal. I would still go in the direction that we're saying, though, just to make this not a rebound situation.

Because the odds that somebody loses 150 pounds and then gains it back over the course of life is quite high. And so what you're doing is you're making that a smaller and smaller chance because you're getting your body, your metabolism faster, you're getting strong, you're developing a different relationship with food and that does take time. So I'd still move in that direction, but I wouldn't worry so much about, oh, I should get up to 3,800 calories.

If you feel good, then you feel good and you're okay. Okay. Okay. And we think that three days a week is fine for someone like me. I just feel like I need the volume. I think it's fine, but if you want to go with more volume, you know, powerlifts is not powerlifts is fine. Yeah.

Yeah. We're going to send you maps powerlifts. So we're going to send you maps powerlifts. I would love to see you do that. Fall the advice that South said about nutrition. And then like I said, the goal during that that three month period of that program is just to get strong as hell

and to slowly increase those calories. And then at the end of the program, I'd switch it to a new maps program. And then when we get into the new one, I would actually do like a little bit of a mini cut just to kind of show you like what you did, you know, just so you could see like, hey, this is what happens when we focus on strength

for three months, we increase your calories a little bit and then I pull you back down by cutting five to 700 calories and then watch watch what your your body comp does I feel like I need to come out there and just let you train me You know actually I tell you what why don't I do I'll give I have Doug give you access to the private forum So you're in there too, so we keep an eye on you Okay, I appreciate that thank you guys so much private forum. So you're in there too, so we keep an eye on you. Okay, I appreciate that. Thank you guys so much. You got my thanks for calling in. Thanks for having me.

Appreciate it. Thank you. Hey Doug, make sure you get my crab cakes, huh? Yeah, I'm worried. You got the carom now. That's not, you know, he's not doing too bad. He's doing great. You know, when I worked with people who've lost over 100 pounds,

oftentimes I get them and it's like, wow, we're in a, okay, we're in a really tough spot. But he's even three thousand calories a day. Yeah. He says he feels good on it. That's the part that's important. I think he's doing all right. It's just a time thing.

Yeah, him spreading it out for over three to four years. That's huge because most clients, like he said, I've had, it's been like a year or less. We're just extreme dieting, extreme cardio. So yeah, I think he's doing quite well. No, he's doing a year or less. You know, it was just extreme dieting, extreme cardio. So yeah, I think he's doing quite well. No, he's doing a really good job. You know what we didn't ask him, I wish I would have asked actually,

was just to get a little bit deeper into like how he approaches his lifts mentally. So sometimes when someone has been fixated on losing that much weight, even when they're running a quote unquote strength phase, it's kind of like Bernie. Yeah, yeah, it's a of, you know, like burning burn burn burn burn. Yeah, yeah, it's a little more circuit-esque calorie driven.

Yeah, exactly. It's more like sweat burn, keep it moving. Type of deal versus like, you know, are you, and that's why I said power left, right? Because I really would want. I like that advice. I really would want his focus to be like, let's just, I mean, you're a big dude.

Like, let's see, let's see what we get this squad up to. Let's see what we get this deadlift up to. Let's see how strength, and I know as a byproduct in a calorie surplus, if he's focused that way, he's going to put him to muscle. He's going to build muscle and that muscle then is going to speed that metabolism up for him. And then I could show him, hey, let's cut for a little bit. And then you can see like, oh, wow. Okay. That's what we just did. Give us some reward. Right. For sure. Our next caller is Teresa from Nebraska. Teresa, how can we help you?

Hi, thank you guys so much for having me on the show. Again, I don't know if you recognize me, but I was on around April, May, June timeframe, the summer. So I want to say congrats to Sal on the new baby. Tell you. Thank you so much. I'm just going to read my question here. So I think I have a fairly unique question for you guys. I've been strength training. In my email, it says 10 plus years, but actually I calculated it's like 18 years. I've built up a pretty significant amount of muscle.

I recently got engaged on Thanksgiving and have eight months until my wedding. I feel my arms are actually too muscular and I would like more of a feminine look. My body fat percentage is around 12% currently, which I think means I have to lose some muscle and to lose some size on my arms. Do you think I shouldn't incorporate cardio? I do walk like three to four miles a day and strength train anywhere between like three

and five days a week. I was doing anabolic. I did get good results, but now I wanna lose some size, I guess. Would you do this with diet alone? And then just for reference, I weigh about 123. I'm five three fairly strong. I squat about 220, bench 135,

and then I deadlift to 75. That's real strong. That's real strong. That's real strong. So I got good, I got some good and bad news for you. Yeah. So the bad news is your approach is gonna be all wrong. The good news is I have the answer for you.

Okay. Well, before you give the answer, I have one question. Okay, and this is your body, so you can decide what the hell you want. But just at a curiosity, what does your fiance think? Does his opinion even matter?

Yes, it does. Hey, you're not even married yet. You're not even married yet. You're not even married yet. You're not even married yet. You're not even married yet. You're not even married yet. You're not even married yet. You're not even married yet. You're not even married yet. You're not even married yet. You're not even married yet.

You're not even married yet. You're not even married yet. You're not even married yet. You're not even married yet. You're not even married yet. You're not even married yet. You're not even married yet. You're not even married yet.

You're not even married yet. You're not even married yet. You're not even married yet. You're not even married yet. You're not even married yet. You're not even married yet. You're not even married yet. You're not even married yet.

You're not even married yet. You're not even married yet. You're not even married yet. You're not even married yet. You're not even's it. You don't need to lose any muscle. I can tell you right now, it's not because you have too much muscle on your body. It's because your body fat percentage is too low. 12% for a woman is almost low enough to prevent her from getting a period on a regular basis. And I don't know if that's already happened, you are not, but that's pretty close.

If you got your body fat percentage up to like 17%, which is still lean, then you would look, then you would, what you're looking for in terms of looking feminine would happen. It's because your body fat percentage is too low, it's not because you have too much muscle. And I've encountered this so many times with female clients who are fitness fanatics, and they would come and be like, oh, I'm too muscular, I'm too muscular, and I'd say, well, I convinced them, like, well, let's just get you, get, get some body fat and then sure enough, they're like, oh, my God, I, and by the way,

looking lean or being very lean makes the arms look really muscular. And it's not the size. Like I can lose an inch of my arms and get shredded and they'll look bigger than they did when they were actually bigger, just because I'm super lean. I also think you need to do a little check-in with yourself because I think we're our biggest critics

when it comes to things like this. And I could tell you don't like my advice because you don't want to gain body fat, do you? Well, okay, so when we had talked about this before, that was the advice was like cutting back on all the intensity and everything. And then at that point, I hadn't cycled for a while. And so I have gained like almost over 2 pounds of body fat since then.

So I guess I'm trying to think in the right direction. I don't know. Maybe I just need a periodically check in. Yeah. So wait, wait, when were you on the show last? Uh, June, I think maybe May or June. So from June till December, you gain two pounds of body fat? That's bad. And you'll get it. No, we went through, I was nothing. Yeah, it's not bad. No, you're like in a 10 calorie surplus.

Yeah. No, no, no, you gotta go get yourself in like a 300 calorie surplus. Get your body fat up to like get above 15. Look, I'm not even, I'm not telling you to get chunky. I'm telling you to go, to go from to lean to lean. Okay. So 17% moves it out a bit. That's 17% is like bikini lean for, for a female. Like you look good, you're lean, you got definition 12% to maintain for a female is too lean. So if you're

looking for the feminine look, it's the body fat percentage. I'm gonna tell you that right now. Now if your body fat percentage was in the 20s and then you're like my arms are too big, then we would talk a little bit differently. But I don't think this is a size issue. I think it's just that you're too ripped,

you're too lean and that's not healthy. You'll find when you're by the way, if you go in a proper surplus, Teresa, your hormones are gonna balance, your energy's gonna improve, your hair is gonna balance, your energy's gonna improve, your hair is gonna strengthen, your nails are gonna strengthen, your skin's gonna strengthen,

you're gonna feel like you look younger, you're gonna have more energy, and your libido's gonna improve. And I can say this with full confidence, because 12% is too lean to maintain for a female when it comes to health. It's just this. So that's the answer right there.

Now, whether you take my advice or not, that's different, but I know it's tough, and I know it's tough, especially if you're like, really into this, but all you gotta do is, I get you in it, whatever your calories are at now, I would add 500 calories to that. Just add 500 and just stick to it and just work on the gym and don't weigh yourself.

Don't weigh yourself. And you know, I bet your fiance will probably give you compliments along the way Because he probably wants to see you healthy. Have you been running our programs? I Was doing anabolic. Yeah I found a little bit with with a aesthetic Mm-hmm. I just got symmetry as well, but the aesthetic I think

I was a little worried because it was just like too much volume for what you guys had said before. Yeah. So trying not to be in the gym seven days of the week. Before you started lifting weights, were you an athlete? Yeah, I did gymnastics and then I ran for a long time. I was a cheerleader for about seven years. Oh boy, we're painting pictures.

Yeah. Yeah. So you ever deal with, you don't have to answer this if you wanted But you have you ever had challenges with eating any any dis dysfunctional eating patterns? Yeah, for sure Yeah, all right game body fat. Yeah, that's it. Game body fat and this can be hard for you But track your calories and add 500 and it might be easier for you to do it like this because when I've worked with people like you The mice the strategy that worked well for me was to get them to add a 500 calorie meal to their normal diet or add a 500 calorie shake to their normal diet rather than just trying to eat more throughout the day. So they would just take an extra 500 calorie meal or 400 calorie meal and it could be a

shake and just add that to what you're currently doing. And then don't weigh yourself and don't pay attention to when the clothes start to feel different, try and not pay attention to that. But definitely don't weigh yourself and get your body fat percentage come up a little bit. A keeps train training. Oh yeah, of course, absolutely.

Yeah. Absolutely. And then watch what happens, trust the process. It'll be tough to feel yourself gaining weight. It'll be tough to see yourself feeling like you're bigger, but just stay with it and pay attention to the health markers. Energy, libido, hair, nails, skin, sleep, all those things. Pay attention to those things.

Doug, is that her? That's her, that's her Andrew. You look really good, dude. Yeah. You look really good. Yeah, you look really good. I think a lot of this stuff is your own psychological shit. That's what I think.

Of course. I think that's the real answer more than the programming and nutrition and stuff like that. I think you look good. Did your cycle come back since the last time we met? It's gotten more regular. Yep. Is it regular regular or just better? Not quite. It's better more regular. Yep. Okay. Is it regular regular or just better? Not quite.

It's better. Yeah. Let's try. Yeah. Try getting your body fat up to at least 15%. All right. I'll tell you for 70. Do you guys have any plans to have kids anytime soon or at all? Yeah.

That's a, he's still in school. So that's like a two and a half year. Cool. Yeah. That's the first thing the doctors are going to say to you. I mean, even Katrina, who I don't think, Katrina doesn't look crazy lean, but she has a lean body fat percentage, and that was when we were trying to get pregnant when we...

They told her to get a body fat. Yeah, she had to lay off and increase calories. Body fat is an important, and I know when we listen to fitness podcasts, and it's always about losing body fat, but body fat is essential. You have to have a certain amount of body fat, and more body fat is important for women

than it is for men. A guy at 12% body fat is at a healthy body fat percentage. A woman at 12% body fat, it's okay to get there, but then you gotta come out of it. And staying around there is just, a woman is typically unhealthy to go below 15, typically for long periods of time. So, and like 15 to 17 is still really lean.

You still look, you're still gonna look like an athlete, you're still gonna look lean, that's the best. Yeah, she looks a lot more shredded right there, Andrew. Is that further back? Okay, yeah, that's for, like, you look leaner there. The first one you showed me, I thought that looked, she looked really like a good... I've been lighting and all that stuff too.

But I mean, you gotta, I mean, I can see the separation in her claws so that she's super lean. Yeah, I would look at the health markers. But you're right. Just, yeah, you just need to eat. Go have a fucking cheeseburger, huh? A couple of cheeseburgers, dude. Yeah.

And the fact that you're a strong, you know, it's my program. Yeah, I'm going to pump you up a little bit, all right, to make you feel better. The fact that you're as strong as you are at 12% body fat, if you go in a calorie surplus and trust what I'm saying and allow yourself to get your body fat percentage up, you're going to be one of the strongest chicks in your gym. If you're not already, you will for sure be. You're going to be strong as fuck. So enjoy this process. Do that. Go in a little bulk and have fun with it. Yeah, pretty sure she already is, bro. I'm pretty sure she already is bro. Yeah.

So I'm at like 120, well, to even 150 grams of protein right now. So how would you add that? Carbs are fat. Carbs are fat. Carbs are fat. So I said, you're protein. I love a fucking burger. Go have a milkshake.

So eating more protein is okay or should I just not? No, you're fine with more protein. It will be, yeah, but how's your appetite? Do you find it, would you find it hard to eat more? It really depends on the day, I think. I mean, how obsessed are you with eating clean too? Cause that's why, I mean, I'm halfway joking with the comments around the cheeseburger and the milkshake,

but maybe you do need that. Well, that's what I'm saying. I mean, if you're really obsessive with the way you eat and you're like, okay, I want to, I mean, that's not even how I would do this with you. Like, Sal was saying earlier, I'd eat the way you always eat. And then I'd be like, Hey, have a cheeseburger at night before you go to bed. Have a milk.

I would like, or you like watching movies have some popcorn. Well, yeah, I mean, I would let you, I would want you to have some flexibility in your diet and enjoyment. Yeah, especially if you find, because protein associating that eating another 500 calories and from protein is going to be hard because you're already in high protein diet. So carbs, carbs fats, a little bit of protein is fine, but like a smoothie, you know, a high, like a smoothie with fruit and some peanut butter, you know, three, four, 500 calories. You can add a glass of whole milk to each meal. That's another way you can add

like three, four hundred calories. You know know, just think of it that way. And the burger and stuff like that would be totally fine too. Okay, awesome. All right, don't skip the french fries though, huh? To reset, please, please, hey, listen, keep in contact with us. I don't know how you do. Are you in our forum? You in our forum?

I am, yep. Okay, good. Give us some, let us know what happens. I want to keep following up with you. Okay, well, thank you guys. Thank you. All right, Angie. I appreciate the clips, because it gives a little bit better perspective.

I mean, she's ripped. Yeah, dude. Well, I mean, as soon as I saw on her question, she was 12%, she was like, do I need to lose muscle? Like, no, no, no, you need to gain body fat. Body fat is feminine. You know, you get a woman who's like, look,

you know the satan, you've been to competitions. You see the women on stage, and you look at them, and they look, the face looks weathered, they look, it's got a masculine look, you know the satan, you've been to competitions. You see the women on stage and you look at them and the face looks weathered, it's got a masculine look because they're so lean. Then they go off season. Then they go off season, they gain like 15, 20 pounds of body fat and all of a sudden they look amazing.

They got the muscle, they're still relatively lean. They've got the curve in the shape. And the health, you got the health. I mean, she gained two pounds since we talked to her last in June or July That's nothing she's afraid of eating for sure first that's why I mean the vice to me is that's why cheeseburger milkshake Yeah, I can tell she has she has some obsession around her food Yeah, so even when we told her increase even you do the math

There's like oh you had 10 extra calories like come on dude I mean, what's the positive part, a positive part of being in the position she's in, she can get away with kind of overdoing it, eating wise at first. Like she can have the milkshake and she's not going to put 4% body fat on it from a couple milkshake. So it's like, enjoy the extra calories a little bit, but I have a feeling that she obsesses over the food so much that she has a hard time with that. So look, if you like mine pump head over to Mind Pump Free.com and check out our guides. We have guides that can help you with almost any health or fitness goal. You can also find all of us on social media.

So Justin is on Instagram at Mind Pump. Justin, Adam is on Instagram at Mind Pump Adam and you can find me on Twitter at Mind Pump. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballad, maps performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal, Adamle is like having Sal and the Justin as your own personal trainers,

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