Mind Pump: Raw Fitness Truth - 1979: How to Determine Your Maintenance Calories, Ways to Adjust Your Workout if Some Body Parts Are Developing Faster Than Others, In-Season vs. Off-Season Training for Athletes & More (Listener Live Coaching)

Starting point is 00:00:00 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 had live callers questions. So they actually called in, we got to help them out, but this was after an introductory portion. That was about 52 minutes long

Starting point is 00:00:27 where we covered things at current events, our lives, family talk, a lot of fun steps, studies, cool stuff. Anyway, you could check the show notes for timestamps. If you want a fast forward to your favorite part, also, hey, you want to be on an episode like this one? Talk to us, see us on the screen here. Talk alive, have a good time.

Starting point is 00:00:43 Email your question to live at minpumpmedia.com. This episode is brought to you by some sponsors, the Organify. Organify is a company we've been with for a long time. And we just co-branded a product called Peak Power. This is a stimulant-based energy product. It's great for creativity. It's great for performance in the gym.

Starting point is 00:01:03 I use it as a pre-workout. Go check it out But they have lots of other products all organic all third party tested go to organify.com. That's or g a n i fi.com forward slash Mind pump also one day left for the December special is the last day right for this This is the at home holiday bundle. We took our best at home workout programs programs that require little to no equipment Put them together and discounted them tremendously. Here's what is included in this bundle maps anywhere map suspension Maps prime and the no BS six pack formula all together would normally retail you for $330 But right now you get them for $99 and 99. If you're interested and you want to take advantage

Starting point is 00:01:45 of this before it disappears in 24 hours, go to mapsdicember.com. All right, here comes the show. All right, check this out. Here are some ways you can mitigate the damage from drinking alcohol. I know New Year's Eve is coming up here. So here's some stuff you can do to help yourself out.

Starting point is 00:02:03 Number one, stay hydrated. That includes water and electrolytes. Number here's some stuff you can do to help yourself out. Number one, stay hydrated. That includes water and electrolytes. Number two, make sure you eat some food, especially proteins and fats. It helps slow down the absorption of alcohol. So you're less likely to get too drunk or too tipsy. And the last one is don't drink too late. People tend to feel worse when they drink and they also lose a lot of sleep. By the way, there are products out there that promise to help with some of the negative effects of alcohol. None of them have really been proven. There is one called Z-Botics. This is one of our partners. We work with them. This is a product that actually helps break down some of the negative

Starting point is 00:02:40 byproducts of alcohol. But if you aren't gonna drink, which is totally fine, if you take those steps, you should feel a lot better than if you didn't. So try to take care of yourself during this new year season. Didn't I hear somebody criticizing you because your podcast promotes drinking alcohol? Yeah, I don't know. We don't promote it.

Starting point is 00:03:00 Because we're puritists. Yeah, we only do fit things. You know what, you know what, when you communicate like long term forever health and fitness, you wanna include things that alcohol, like eating pizza, you know, not working out sometimes because that's reality. And if you wanna develop this like life-long relationship

Starting point is 00:03:22 and this balance, because there are benefits, there are some benefits to drinking alcohol. No, I'm not talking about the studies that show that maybe you live longer. Not that you can't actually get one. Yeah, that's not using that angle. Yeah, don't bank on those. But I mean, you know, if you're hanging out with people and you're connecting and you're having fun, like is there value in having the occasional night where you're having a lot

Starting point is 00:03:43 of fun with your friends, along as it doesn't go too far or whatever. Yeah, absolutely. There's health benefits to that. Even if there are no longevity benefits to it, there are benefits in the moment. I've had some really good times doing it that way. There's always balance, of course. And then again, you can mitigate some of those negative effects

Starting point is 00:03:59 if you do it smart. Like if you drink a lot of alcohol and you're not drinking enough water or you're not having your electrolytes are off or you're on an empty stomach or you start drinking so late that you end up going to bed at 4 a.m. It's going to be a lot worse for you, it's my point. There are things you could do to mitigate and I think if you plan it out properly, you have fun you end up with some less of the negative kind of a fact. If you can be responsible with it, it's a great thing to have as a celebration, especially

Starting point is 00:04:31 at New Year's Eve. I mean, come on. It's just one of those things that I think is the fitness community. It's just kind of funny because they're always looking for, like, staying on this really rigid path. And I get that for some people it's like they all they can think about is like I just have to stay on track, I have to stay on track. But you know life is has so many variables in it. If you're not allowing for any flexibility like there's more than likely when you go off the track, it's going be a really big leap off. By the way, there's nothing necessarily wrong

Starting point is 00:05:07 with being on a path where you have no alcohol. So long as it's not a dysfunctional stressful relationship with it. Like, and this is typically people who have a religious practice where they avoid alcohol. And they usually don't have an issue with it. You know, where it can become a problem is you got the bodybuilder who is rigid like that with everything.

Starting point is 00:05:31 And so they don't hang out with people. They don't, you know, develop relationships. They avoid parties because I gotta make the gains. I gotta make the gains. That's actually not good for your health either. In fact, they show that bad relationships or as bad as smoking cigarettes. So we're not advocating for doing these things, but if you do, there is a way you could do

Starting point is 00:05:49 it where it's a healthy relationship, and there's definitely a way you can do it where there's an unhealthy relationship. What do you think the percentage of fitness influencers stress about that? They have put themselves in a light that they, you know, they eat so clean, they're always ripped year-round, they've never missed workouts, and that's what they present on their Instagram all time. And how much stress do you think is caused by not sharing?

Starting point is 00:06:18 Either one, lying that that's something that you don't really do, or not saying it, or you are doing it and it's not talking about it. Like, how many, what percentage do you think of them live that kind of a life? Well, I'll say this, you know this. There's a lot of them out there, that's for sure. Well, both you guys know this as well as I do.

Starting point is 00:06:38 A lot of these quote-unquote fitness people who are like body obsessed, they don't, they may not drink because of the calories, but they do drugs because there's no calories in the drugs, and they will chew, I mean, you laugh, but that's true. I know, no, I know these. I mean, how many times exactly? Like, no, I don't want to drink because, you know,

Starting point is 00:06:54 it's got that all wrong. Gross, I'm not giving that cocaine. Yeah, but I'll do these other drugs because there's zero calories. It always leans me out so good. Yeah. Yeah. I can run a mile. Yeah. But no, I mean'm running a mile. Yeah.

Starting point is 00:07:05 But no, I mean, my point is that it's like, there's a healthy and unhealthy relationship with stuff and it could be anything. I mean, you could have an unhealthy relationship with exercise. You could be orthorexic with diet. Well, so what do you guys, do you guys have any plans for New Year's Eve or are you going to like figure out, like go into a party or is this just kind of low-key? Doug and I are partying in Tahoeaho nice. I mean, Doug and you Doug and I will be up. Well, you won't be there. He's gonna be he's bailin on it

Starting point is 00:07:33 Supposed to be all of us, but I mean you decide to have another kid. Yeah, and then and then this guy is Big a slight this guy is leaving the country. So yeah, it's gonna be a Doug and I hanging out and partying. It's my also my sister's birthday. Save the kids from you. You know Cassie's birthday is New Year's Eve. Oh, cool. It's her 40.

Starting point is 00:07:54 Is it? Oh, no way. Yeah, so it's her 40s, so we'll be out there. She'll be, I think her and my brother have got a place. I think in South Lake, they're gonna be on the lake, we'll be at our place, and then we'll come over and visit. You know what the challenge is with a lot of challenges, but one of this, what the challenge with kids is,

Starting point is 00:08:14 and you learn this as a first time parent, I'm sure you figure this out, Adam, where if you go to bed late, your kid still wakes up early the next day, so it's like, you know, when you're gonna have kids, you're like, oh yeah, we'll go to bed at three, and we'll just sleep in, and we'll sleep the whole day. No,'s like, oh, dude. When you're gonna have kids, you're like, oh yeah, we'll go to bed at three and we'll just sleep in

Starting point is 00:08:25 and we'll sleep the whole day. No, no. You're two year old or whatever. It's gonna still wake up early. It's gonna still need you to be there. So it sucks. So you can't do the whole sleep in thing. Now, are you guys the type to plan

Starting point is 00:08:38 on what your New Year's resolution is? Do you not even do that or do you on a whim? Come up with it on the day like, are you thinking, do you think about this? Never do nothing. Oh, interesting. Never mind. I, I, I, I, I, I, you dug. I'm sorry. I was you were not paying attention to watching porn. Yeah. Yeah. Sorry. You say planning like new years. Yeah. So you guys are you the type K that is already thinking about what your new year's resolution

Starting point is 00:09:03 is going to be? Or are you the type that just doesn't do anything about it, or are you the type that like, oh on the day of, you'll come up with something like how much stock you put around. Generally speaking, I don't make direct plans. I mean, I like to plan for the coming year, like we do our quarterly planning, right? So that would be part of that. But this year, I have been moved to say that I want to take off a little bit of weight that I've added over the holidays here. Yeah, yeah. I've gotten a little bit lax with my eating plan, and I put on a little extra.

Starting point is 00:09:35 What is a little extra? Luff. How much? I mean, I'd like to take off 10 pounds. Okay. Really 10 for you? You don't look like your 10 pounds overweight to me. Well, I hide it well.

Starting point is 00:09:43 At his old 15, 20, but yeah. Yeah, it's just that. It's even more like 30 maybe. Yeah. That like your 10 pounds overlay to me. Well, I hide it well. Added it all 15, 20, but yeah, it's a thing more like 30 maybe. That's easy. 10 pounds. You look you look good right now. I feel like. Well, thank you. You dropped 10. Pretty fat. Pretty easily. I can't. I can't. I really I have to basically focus on it though because lately I've been going out to eat, you know, like every week and having some wine and things like that. So I really have to get through the weekend in particular without going too crazy. So.

Starting point is 00:10:09 I don't make, I never, I do the whole New Year's Resort. Probably because I've worked in the fitness space and it just seems so silly. Yeah. I do make goals, but it's never like, oh, it's the time to do it is because the beginning of the year, it's like an arbitrary date. Yeah, I mean, I, I'm kind of cynical about I guess.

Starting point is 00:10:24 I mean, I think we, we all are a little tainted because of the year, it's like an arbitrary date. Yeah, I mean, I- I'm kind of cynical about, I guess. I mean, I think we all are a little tainted because of the space, right? But I do, like I, like I- Every year at the beginning of your year, you do? Yeah, but I think, so I think about it earlier. Like I typically know that, like I'm heading into New Year's coming at the end of this month and what are some things that I potentially want to,

Starting point is 00:10:43 you know, make change in my life going in the next year? And so I start thinking about that early. Now, I don't make like this big New Year's deal, but I like that it everybody is talking about it and thinking about it this time. And so it just kind of gives me an excuse of, hey, you know what? There's some things that I want. I've been wanting to make a change. What is it this year? Let's already know what I want to talk about it. No, it's not, it's not palliating. I actually really want to, and I'm a little more specifically,

Starting point is 00:11:13 Doug's like, oh, I want to lose 15 pounds. I'm like, he said 10, by the way. There's a, maybe 15. He said 15. He said 15. He said 15. Doug wants to lose a 15 pound. He's underhanded in the, really.

Starting point is 00:11:24 He really needs to, you know, a couple of pounds. He's not gonna have it in the middle of the day. He really needs to. You know, pass it on. I just told Katrina the other day that I really want to get our night routine in check. And I think that will actually result in better fitness and all those things. I have, I'm really, and more so,

Starting point is 00:11:42 and that's what I like, I try and look at something like that. I have moments where I'm pretty good in it, and I would say I'm really bad right now with my night routine. It's really off inconsistent on what time I'm going to bed. I've also been watching TV, there's a lot of good series on that I'm into, so that's my excuse of why I've been watching TV late, late and I've gotten which has also made me fall out of you know, do an audio books with Katrina.

Starting point is 00:12:09 So I really want to hone in on my night routine. And then I think that it will trickle into, you know, more workouts, better fitness, reading, more growth. Like so that's kind of what if you do your workout in the morning, your night routine will come together. You have to. I mean, you're right. And that's the only reason why I have a set. I've considered this, right?

Starting point is 00:12:31 So I've considered doing that. But I also, just like the advice that we give, I give myself like small, attainable, realistic, like goals. If getting my shit together in the night results in me getting better nights rest and I wake up earlier, then maybe I'll start to, that'll be the next level to push that. But I, that's the only reason why I have a night routine.

Starting point is 00:12:52 I know it's, I know I have to. No, you have to. You're gonna work out the next day and it's gonna, and that is one of the things I used to like about the, the times, the periods in my life where I have made working out in the morning of, of, of a morning a thing, I'm exhausted, come six, seven o'clock at night, I'm yawning and I'm tired, and so it kinda makes the going down early a lot easier. So we'll see.

Starting point is 00:13:13 That's my like, I've been a perpetual goals. I always have, like if I don't have something, like all year round, like some new thing that I'm kinda focused on, then I get like stir crazy. And it just bothers a shit out of me. So it's like to pinpoint something all year round, like some new thing that I'm kind of focused on, then I get like stir crazy. And it just bothers a shit out of me. So it's like to pinpoint something for the actual year, of next year is like, it's just all just rolls into the next year.

Starting point is 00:13:34 So I think I do the same thing. Yeah. But I think that because it's new years and everybody's talking about it, I tend to make sure that I have something. Like it's like, I'm always got little goals that I'm always kind of adjusting throughout the year micro adjustments of like, oh, I need to focus on this right now.

Starting point is 00:13:53 But I start thinking about it right before. You know what's interesting about this is that, because New Year's resolutions tend to be lofty goals, like lofty things, people tend to be... Yeah, I think it's a mistake. Huge mistake.. People tend to get a huge mistake. Huge mistake. Yeah, I think it's a mistake. Could you imagine if every year,

Starting point is 00:14:08 it was just something small, like the compounding effect that it would have with people? Because I think the big thing that people need to realize is when you're feeling motivated and a change of year tends to do that because it feels like a new, by the way, it's arbitrary. Like, 2023, it's like, that's an arbitrary, you know, okay, the sun is, that's an Arbiterary.

Starting point is 00:14:25 Okay, the sun is a different place in the sky or whatever. But for some reason, it makes people feel like it's a fresh start and they get this kind of, they feel motivated. And then when you feel motivated, you make goals that you will not keep when you're not motivated. That's the thing you need to remember. So this is exactly how I came to the night routine thing. It's like, okay, I have these things on, oh, I want to get shredded.

Starting point is 00:14:47 Oh, maybe basketball. I have all these other things that are like big, kind of loftier goals that I want. And then how I distilled that down to my night routine is like, I figured like, okay, what is the one simple thing that I can attack that will move in the direction of all these things that I want to do?

Starting point is 00:15:04 And let's just drill that. And that is like, I know that that is what I'm messing up the most right now that I know how important it is. And it's like, if I do that, and I hit that out the park, most likely it'll lead to my better fitness, which will also lead to the physique that I wanna get, which then might lead to me playing more basketball,

Starting point is 00:15:22 doing those things, which will lead to me more. So it's like, that's, I distilled it all the way down, even though I have all these other big goals. Yeah. Instead of overwhelming myself, it's like, okay, well, what, what, one big thing can I do that will move in that direction? And then I'll build on that after I like, hit it out the park, like, okay, and then I'll start saying, now it's like morning workouts, let's do that.

Starting point is 00:15:41 And, okay, maybe I'm going to get shredded now, and then I'll add on to that later on. It's interesting to think about, because I could, I'll ask you guys a similar question for the last year, like at the beginning. So I did kind of like make a loose goal of last year of like, you know, one thing that I knew was a bit of a toxic thing that I was introducing to myself and like it was bleeding into a lot of different things. Like, just like consuming a lot of like political pages, information and just like inundating myself with all like the current things because I felt like we were like reporting a lot during like the, you know, the COVID hysteria and all that stuff.

Starting point is 00:16:19 And so at the beginning this year I was like, no, I'm just going to cut myself from this page and this page and this page and then,. And then, you know, that, because I didn't wanna bring that home and talk about it and like, you know, vent, and I kept venting about all this stuff going on. And I started hearing my kids picking up on it and they were like, you know, reciting stuff that I had like been telling Courtney

Starting point is 00:16:39 and I was like, dude, this is not good. And then too, I was having conflict with my brother, my parents, and we're trying to mend our family, and then, so just eliminate all that. And it's been an amazingly different change. I love that, I love that. I think that's so powerful, because you have the power to alter and manipulate

Starting point is 00:17:03 and change your social media feed. And so if you consciously unfollow, if you look at some go, you know, this isn't really doing me any good and I tend to get pissed off from this or whatever, unfollow, unfollow, unfollow, block, whatever. Cause here's what happens. What you expose yourself to,

Starting point is 00:17:22 most often becomes your reality and it skews your view of the world, right? So if what you're looking at is pissing you off because, oh my gosh, I can't believe how crazy these people are or how crazy this thing is. And this is what you're consuming. That becomes your reality, even though, it might Jessica does this to me all the time.

Starting point is 00:17:41 She's really good at this. She'll say, how many times have you ran into someone like that in real life? Yeah. You know, but they're out there. I always say, okay, but how many times have you actually, I'm like, yeah, you're right, because I feel like this is everywhere because that's what I'm consuming. But the reality is you go about your day, how many of those people do you see on a regular basis, or how many of those actual conversations you have, or do you see, right? So it's super rare.

Starting point is 00:18:07 Yeah, very rare. It's no different than following a bunch of, like there's fitness garbage that's out there, and part of that garbage are the body obsessed. Like they're basically selling their bodies, like how sexy and how hot I am and how whatever. If that's all you look at, subconsciously, you are creating a reality in which that's the norm

Starting point is 00:18:28 and you will compare yourself to that. And that is gonna make you feel like crap. You could be fit, but now you don't look fit or you don't feel like you're fit because what you see most of are these impossible Photoshopped, chemically enhanced, whatever you want to call them bodies. And that's what you're exposed to.

Starting point is 00:18:48 When in reality, if you shut that off and you just walked around the real world, you'd be like, oh, this is what people look like, you know, but your brain doesn't know that. It becomes a subconscious thing. So, and it's funny that you said that because, in fact, I just tweeted this this morning, which is, if you're easily offended, you are easily manipulated. That is how the way you manipulate people, this is through marketing manipulation, this is through political manipulation, this is through just manipulation in general, is through strong emotion.

Starting point is 00:19:18 So if you feel a strong, marketers know this. If they can make you, they call it pain points, right? They can make you angry, sad, whatever, right? They can invoke emotion in you. Then they can get you to buy their product. So consider that. If you are consuming stuff that is invoking these types of emotions, you are now in a state that makes you far more likely to be manipulated. And the worst part of this is you are not aware. This is what you have to tell yourself is if you're being manipulated, you're not aware of it. And you have to assume that you are. Assume that, and I remember catching myself on some of these political pages myself where they would take something and share it to make the other side look so crazy.

Starting point is 00:20:07 And then realize that that is like they are searching for the craziest thing that they could find to evoke an emotion out of you. Yes. And I'm like, wait a minute, that's not like most people don't do that way. Like that's that's that's not what's super manipulative. What's really going on. Yeah, they did a study on that, and they found that social media posts or whatever are these pages.

Starting point is 00:20:27 Don't change anybody's minds politically, but they do make people less tolerant and more likely to hate other views. That's what they do. They don't make you think differently, they make you hate more. Yeah. And that's the big problem.

Starting point is 00:20:43 So I think what you said is a big deal. Do you think that, because I feel like I'm starting to hear this message more consistently from people, do you think that the cats already out of the bag or the toothpaste is already out of the tube? It's too late that people are already crazy, like so addicted and it's going in that direction that we're not gonna swing back. Or do you feel like more and more people are becoming aware of how toxic social media can be

Starting point is 00:21:14 and the behaviors that come from that and the thoughts, and we're gonna become more protective of our thoughts in our time. Or do you think it's too late? Do you think that it's going to really get a shift? Yeah, I don't know. Yeah, like are we in the middle of that right now or are we still on the end of the go? That's a good question because there's micro level

Starting point is 00:21:33 and the macro level. Yeah. And social media is new, but what social media represents is not new. That used to be was a mob mentality. So before social media existed, it was crowds. People, this is fascinating, by the way, if you ever want to like blow your mind,

Starting point is 00:21:51 read about the behaviors of humans in crowds versus on the wrong. What's the name of that study? It's a famous study. I don't know about this. You're talking about the one where like the dancing one, right, where they're like, that's just one example.

Starting point is 00:22:03 There's a lot of studies on this. Yeah, but I thought there was a name for that. I thought there's the name for that dog. I'm not sure. You know what I the dancing one, right? That's just one example. There's a lot of studies on this. Yeah, but I thought there was a name for that. There's the name for that, Doug. I'm not sure. You know what I'm talking about, right? There's a study where they like show like somebody who's like dancing all by themselves and then how,

Starting point is 00:22:15 Oh, I know what you're talking about. And then you put like a group or the other example is the doctor's office where everybody looks away. Yeah, and the elevator, everybody turns a certain way. Like there's people start falling off. But there's a name for that study I thought. Yeah, and the elevator, everybody turns a certain way. Like there's people start falling off. But there's a name for that study, I thought.

Starting point is 00:22:27 Yeah, I think you're right. I'll look for it. Yeah, but anyway, nonetheless, it's like, people who would never damage property on their own in mobs, all of a sudden become hyper, you know, violent. People who would never hurt people or hit people or say things, all of a sudden do so because the mob. So there's this collective psychological phenomenon, a collective mental illness that happens with mobs.

Starting point is 00:22:54 And what social media is is an extension of it. So why am I saying this? If you want to know, are we going to get better or worse, just look at history and we tend to go up and down, but over history, over the period of time, it seems like we trained better, like it seems like we figured things out. Like the way people acted 150 years ago in many ways would seem atrocious today in some ways. So we tend to get better, but within that macro

Starting point is 00:23:22 are these micro cycles of shit going crazy. Like what did people think? What are they doing? So I totally subscribe to that. And I do think, and I've always said that, that the pendulum to swings back and forth, and I think that overall we will get better. So that's the part I'm most curious about

Starting point is 00:23:38 is where in the cycle are we? Are we still on the hockey stick bottom as spiking up of craziness with social media? Or are we reaching the top and we're peaking and now potentially coming back to the other end, like where, you guys had to guess. I mean, I guess one of the ways to look at it, maybe Andrew Doug could look it up,

Starting point is 00:23:56 is like growth of TikTok, Instagram, and YouTube and Facebook use. I mean, is it being replaced by something else? And I don't know, what I would look at. Of but is it being replaced by something else? And I don't know, like what I would look at. Of course it's being replaced with something else. Well, what I mean is I would look at not necessarily social media, but mental illness, is it on the rise?

Starting point is 00:24:15 Well, no, that's a big, now you're correlating those without, that's not, in fact, better, a better indicator would just be purely are more people spending more time on those platforms. Right, but my point with what I said with mental illness is, okay, let's say 50% drop in social media use, but people are acting crazy or worse. It doesn't matter. So my point with that is, what matters is is human behavior and what's happening with us. And that's the trend that I would

Starting point is 00:24:40 look at. Social media just represents. Yeah, but you tell that's not fair either, because the people could be depressed and acting out and doing those things because of other factors. That's not, you can't just all of a sudden say, oh, suicide's out there for, it's related to social media. No, I think that's a big indicator. Yes, I do. I think the much more clear way to look at it

Starting point is 00:25:01 is just purely, are we spending more time on these platforms? Yeah, but you're putting more weight, I mean, you're putting all the weight on social media. I mean, I think that it plays a role. That's one of the arguments, though. Yeah, I do think it plays a role, but what's the role that it plays? How much of a role is it gonna play?

Starting point is 00:25:16 And that's what I'm trying to say is like, what do we look at? Okay, social media use is down. Are we noticing positive or negative effects or no effects? I think that, I don't know, that's a good question. Oh, so that effects or no effects? I think that I don't know that's a good question Oh, so that's my point is that I think that the consensus is that Social media has is a powerful tool lots of people have made businesses money off it But I feel like the the and I could be wrong the majority are becoming more aware of the negative

Starting point is 00:25:44 ramifications of becoming addicted to it using it all the time. And realizing it's been weaponized. Yeah. And so therefore, because that's becoming a bigger conversation, are people self-regulating and starting to spend less time. Along those lines, here's what I think is, blows my my mind is that we do know that we're being manipulated.

Starting point is 00:26:07 We do know that social media is not, you know, what they say it is. We're figuring it out now. And here's a crazy part. Still don't care. People don't care. That's why I'm like at a loss because like, I wanna think that there's a good high majority

Starting point is 00:26:20 of people that are realizing how far we've gotten in terms of like really just being manipulated in general just by following these pages and these algorithms that get you to feel a certain feeling and it's reading human behavior at a level that I think is never been done before. Also too finding out that there's government agencies that have been involved with them in the beginning. That's exactly what I was thinking right now.

Starting point is 00:26:50 Yeah, nobody cares. Nobody cares. Nobody's upset. Nobody's out on the streets. Like, you fucked with us. Like, nobody's saying that. Bro, the FBI paid Twitter millions of dollars to censor people that they told the censor people who talked about.

Starting point is 00:27:06 Bro, if we didn't care about JFK, what way should you think you're gonna get that news? Well, that's crazy. The apathy level, that's what's insane to me. That's just recent. Like Twitter manipulation is one thing. But if you don't care about the FBI, CIA being involved with JFK's work and the proof is now there. And we're not like in a like see a basically again, I did and I'm like,

Starting point is 00:27:28 that's I try not to be all conspiracy guy all the time, but like, there's been literal siops as there's ways they've they've like manipulated governments and elections elsewhere. It's like, why did you think that they that couldn't happen here? Like, why are people so naive? Well, I think a lot of people did think that, couldn't happen here? Like, why are people so naive? Well, I think a lot of people did think that, but they were labeled conspiracy theory.

Starting point is 00:27:48 In fact, isn't that where conspiracy theory... You get invented from J.F.K. right? The irony of that. That's right. The CIA created the term to make people who questioned what happened sound crazy. Right, the de-red skeptics, skepticism is evil. You know, it's fun.

Starting point is 00:28:04 So the CIA was created because of the Cold War and they created, we created a monster. It operates outside of the confines of the Constitution. Is that what it was created? It was created because of the threat of thermonuclear war. And what we did is we created a monster. I was under the impression it was older than that.

Starting point is 00:28:23 I didn't know that. Now, find out, you can look up, you know, but it was, it basically operates outside of the government. It operates and their intended goal is to protect. It's supposed to. Right. So they do all kinds of shit that like the stuff that we know about is wild, bro.

Starting point is 00:28:41 You guys, you guys know operation Northwoods. Yeah, I told you guys about that. Yeah, you know, well, just the accounting was the Pentagon, like how many billions of dollars we're unaccounted for. Yes, in 1947. So you're looking at the end of World War II, we had nuclear superpowers. The Soviets obviously figured out how to make nukes

Starting point is 00:29:01 and it was this big arms race or whatever. So basically their job was, hey, let's prevent us from getting vaporized. But the Soviet Union fell and the CAA is not going anywhere. It's a monster. It's not going anywhere and it's wild, bro. The FBI, how much the FBI was used by the government to fuck with people? Martin Luther King. And other celebrities, like this is all confirmed, by the way. None of this is like, you know, here say this is all like stuff that they've said yes. This is, I think it was the FBI. Didn't they lose a case?

Starting point is 00:29:34 I think it was the family of Martin Luther King sued, maybe looked at subducks, sued the FBI and won, because the FBI was found at fault. So what, okay. So back to why we,, suit the FBI and one, because the FBI was found at fault. So what can you, so back to why we, why, why do we not care enough, including myself? Why, is it because we've been conditioned to believe that, oh, well, you know, if the government did something

Starting point is 00:29:56 crazy like that, it was probably for our best. Is that what, is that why? No. Why, why is that not freaking everybody out or getting everybody so angry? This is human behavior. The Romans knew this. I mean, the dissidents.

Starting point is 00:30:10 So yeah, what part of the human behavior is this? If you entertain them, what do they call it? Oh, that's like the, what is it? I saw a clip actually on that, like kind of someone was, Oh, bread and circuses and bread. Yeah, circus and bread.

Starting point is 00:30:24 Keep them fed and Maintain and nobody gives a shit nobody cares So like oh my god, I was crazy stuff happening and you're like, you know, I'm cool. I'm making money Yeah, it's wild when you you think of it like that because you see the amount of Attention and money like sports garners. Mm-hmm. I mean you talk about what you I mean We just had the world cup and you talk about, we just had the World Cup and you talk about World Series and Super Bowls and the amount of sports that we consume,

Starting point is 00:30:51 like how much. Well, that was way the tension was so high during COVID. It's like, we're locked down, all this, they got rid of sports, like they got rid, like they weren't making movies. Like, people were just like, ah, you know, like primed to go to the streets and fuck shit up. I didn't even think about that.

Starting point is 00:31:07 Yeah, that is totally true. Dude, and every cause that was out there was a leaderless cause, or their leaders were totally manipulated. Everybody's stole by his money. Like everybody had good intentions going into a lot of these major causes that got him upset. But then completely, you know,

Starting point is 00:31:24 if you look at what happened as a result, like they got them upset. But then completely, if you look at what happened as a result, they got totally manipulated. Okay, so why were on the conversation of weird human behavior that we can't wrap our brains around? Here's another one I can't wrap my brain around. Only fans. Ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha ha Hear me out. The biggest winner out of the last few years. Hear me out. Yes, exactly. One of the, like, the amount of money that they're making is crazy. Bro, I, I, I, I, and you, so, and this is the part that's interesting to me.

Starting point is 00:31:51 When you see, uh, what, the access that you have on PornHub, okay, you basically have free unlimited porn at your fingertips. Right. Anybody can have that. You also have social media where now, you know, uh, the opposite sex can be half naked and, and still get away with it. So what is it? What's the lure of it? Yes. What is it that makes me pay 899 a month to have access to this, this individual that sharing basically, maybe it's still like it's personal. It has to be.

Starting point is 00:32:21 It has to be personal level. Is that what it is? It has to be. It's the only answer. I, uh, uh, it's so funny when people, you know, talk about like, oh, men do this, men do that. It has to be a personal level is that what it is? It has to be the only answer. I It's so funny when people you know talk about like oh men do this men do that and I'm always like Here's the one thing embarrasses a shad I mean because you know the dudes that are paying for this week What are you doing the pain for fart jars and and foot fetish? How big of a like a loser do you have to be I just there was this one girl who there was this article written about this one girl

Starting point is 00:32:44 Men would pay her on only fans. You ready for this? This is what you would do to get paid. Act dead. What? She put the camera on and then lay down and they pay her to do that. Yeah, I know you're all shocked. I mean, I know somebody who makes, let's flag that.

Starting point is 00:33:01 Her husband takes photos of her feet and it's just all her feet and people pay only fans a monthly feet just to see her feet So what like like Quentin, but I mean what's so weird about that? Okay, she's not building a relationship with those people. She's not even communicating really with those people and You could Google feet and get millions of feet to look at. Yeah, why do I pay 899 to see her maybe when I don't have a relationship with her? Yeah, but she's saying something back. No, thank you for the money. She's doing Morse code with like you with her toes. Yeah. Yeah. I know that's what I'm eating. The support that I don't understand. They all with her toes. And in my way, how many of how many of these people really do believe that they're getting that access.

Starting point is 00:33:45 Who was it we were talking to or we overheard an interview of somebody who has a massive only fans page and they have an assistant who it was a girl who says she hired a gay assistant who he just sits on there and answers and communicates to all the people and it's not even, it's not even really, yes, not really her and people still pay people like guarantee her membership didn't fall off after she came out and said that. So what the fuck? Yeah, I don't get it.

Starting point is 00:34:09 It's strange. There's a lot of, a lot of losers. I mean, it's really, I also don't get feet by the way. That's a weird one to me. Feet are gross. What are you doing? Anyway.

Starting point is 00:34:19 Preach of the choir. I don't understand that. I never understood that. Has someone ever broke that down? I don't know if I've ever ever ever break that down. It's a common, same guy. There's gotta be a reason for it, though, right?

Starting point is 00:34:29 It's a common fetish, his feet. Do you not think? So do you don't think it shows it has something to do with like your evolutionary theories? I can't figure it out. I can't figure it out. I can't figure it out. Like someone who has like really good looking feet

Starting point is 00:34:40 that are well taken care of. No, because healthy feet evolutionarily speaking, look, the toes are spread out, you got a thick pad underneath like those aren't the feet marinating. They're all muscular and like, yeah, those are like evolutionarily speaking. If you saw in nature, if this was a thousand years ago, and you saw a girl with like cute little like whatever type

Starting point is 00:35:00 of feet, you'd be like, oh, something wrong with that. What's wrong with her feet? She's not in the last one. Yeah, she's getting a walkable. What do what do you find another does yeah I'm researching this only fans thing it said many said the basis for subscribing was to support the creators and avoid the exploitative side effect of the porn industry oh shit whatpe. I want my money to go to hot women, not sleazy porn producers. Free range, farm to table organic fair trade porn set another.

Starting point is 00:35:32 I don't think a lot of people realize how unethical and exploitative free porn can do. So how much do you have to hide your friends? These guys are saying. These guys are exploiting them. How much do you have to lie to yourself? Like think about the cognitive dissonance that these people are,

Starting point is 00:35:46 why do you pay for this? Because I like supporting good people and I hate the porn industry. It's terrible. The independent, you know. I mean, at what point do you consider it? Do I consider what? Only fans.

Starting point is 00:36:00 What do you mean? Like what, how's that happening? Like when are you gonna fall in this? What happens to happen for me to go on there? Yeah, yeah. Okay, and feet, just your feet, bro. What do you mean? Like what, what, how's that happening? Like when are you getting all this? What happened for beating all of this? Yeah, yeah, yeah. Okay, and feet, just your feet, bro. Put my feet on there? Why not?

Starting point is 00:36:11 My family starving. Okay. Has to be like that. Like, I'm like looking at my kids and they're like, they're already starving. They're almost dead. Or are you like, okay, you've lost everything. You're the main counts drain.

Starting point is 00:36:20 Bro, I am, I am doing all kinds of other stuff. Yeah, I know that. I don't know. I don't know. I'm like chopping wood and you wood and you know, chopper wood and regular shit. I'm prize fighting. Yeah, I can think of a Do it and take that much for you on my feet to be able to do it. Yeah, that's probably really I Feel like you would have well manicured taking care of feet And that would be a pretty easy money maker for you. Well, it really depends on the dollar amount, Adam. Oh, okay. You can probably convince me. Okay.

Starting point is 00:36:47 I feel like I can close you. It's so, it's so weird. What if I just do like a dual foot thing? Yo, yeah. I mean, whatever I'll oil them up with everything. We can take our toes together. Oh, no. That's just a, that's just a thing.

Starting point is 00:37:00 Oh, no. That's disgusting. Hey, the price is right. It's not. That, the price is right. The price is right in the car. That is so tug of war. Yeah. But is that really interesting? I find that really fascinating that you have access to all of this.

Starting point is 00:37:17 And by the way, I wouldn't be surprised if there's a large percentage of the guys paying that don't have a lot of extra disposal income. It's really weird, right? I would have thought it would have destroyed the pay for part of that market because when we were kids, I've said this before, but it's true. Like in the early 90s, if you were 13, 14 years old and you had a dirty magazine, okay? I swear to God, you could, you could, you could get a kid to give you his bike for it That's how hard gold that's how hard it was to come by stuff like that I can't believe in today's market where it's flooded with like anything for free that anybody would even pay

Starting point is 00:37:55 Yeah, that's really crazy to me. Yeah, there's to be some really unique quality to it. Yeah, I don't think so Yeah, that's the thing. I don't understand. That's that would be the only allure I would think. I think I honest the God. I swear to God. I think because what Doug read is my favorite one. Well, here's another thing. It says the main draw of only fans is the personalized one to one interaction. That's it. It's fake relationship. You know what this is a sign of? How fucking lonely people are. Yeah. Yeah. So people are so damn lonely that they're paying people to just pretend to talk to them or to like them. That's what's going on right now.

Starting point is 00:38:32 I'll be honest though, like, if I had to do it, like, I want to be the one that like shames people, dude. But I'd be the only fabric talk ship. You dirty peasy. Oh, you want to be that one. That's a thing. Nobody's like that. That's a thing. What's that call? It's called. It's like where like there's guys that pay for girls that you want to be that one. That's a thing. Nobody. That's a thing.

Starting point is 00:38:45 What's that call? It's cool. It's like where there's guys that pay for girls and talk to talk to them. Yeah, maybe they'll talk about how you're a piece of shit, or you're a loser. Oh, yeah, you're just pathetic. And the guy's like, yeah.

Starting point is 00:38:56 Oh, good. That's so sad. I feel so bad. Just like, I could do that. I could do that. I could do that. I feel so bad. Adam would do the flexing stuff for sure.

Starting point is 00:39:06 We all. We all. Out of way I passed on it. I had that opportunity. That muscle work. Cancer was something that I got offered. I didn't I did do it. It was too weird. No, no, it wasn't too weird. I don't eat it. It wasn't enough money. I I said you're right. It's not enough money. I said I was dumb with Doug. If it was the right right, mine was like, oh, it's a little bit of flex and a little bit of toe, toe play and with Doug, I'd better. You know, I flex anyway.

Starting point is 00:39:28 Yeah, yeah. What am I supposed to do? Care is put the camera on somebody. Yeah, if anyway. I don't know. It's crazy. It's sad. It's because people are lonely, dude.

Starting point is 00:39:36 That's sad. That's the one. What are the stats on it? So I heard that loneliness is exploded. Like, back. Exploded. So, so interesting, too, in a time where we have the ability to stay connected and be connected to people in a virtual sense, uh, better than we ever did.

Starting point is 00:39:52 A fake connection. You know what I mean, I think that's, I think that's part of it, right? Is that I think we're fooled into thinking. Yes. That we're we're more connected than we ever been. And oh, I talked to my friends, more than my dad talked to his friends, like, I'm better connected when in reality, one real visit in person for an hour is, I would be interesting to see the comparison on that on a, like, what the, how that place is. They both produced dopamine,

Starting point is 00:40:17 but only real connection or person, like when we're physically seeing each other, produces the oxytocin. So you're getting half of the effect. So think about it this way, I actually heard, I was listening to, I don't remember who was saying this. You were especially touched, right? I mean, that's definitely.

Starting point is 00:40:31 So this was brilliant, I actually thought this was really smart. Think about like, when you were a teenager, right? You're 15 years old, 16 years old. Even I forget it, as an adult, it takes energy to get off the couch, put on some clothes, you know, look presentable, go out, put yourself out there, meet people. It's really vulnerable because they're in front of you, right? So, but what drives you to do that?

Starting point is 00:40:56 Well, they're bored. There's nothing to do at home, right? So if you're a kid and you're like, part of that is like sexual drive. Well, if you're a young man, you've got the sexual drive and there's really not, it'll drive you to go out and meet people and talk to people. But if you're at home on your computer, watching pornography, playing video games,

Starting point is 00:41:12 talking to people, you might not, it takes away that drive to do the thing that you actually need to do. And so people are, it's literally, it's like when we introduce processed food into our diets. Yeah, we're eating, but we're less healthy. Doug pulled up a chart.

Starting point is 00:41:28 So first of all, explain the chart. So it's like, okay, so basically they broke it up with two categories. How often you feel lonely, often always some of the times or hardly never, and it looks like more people would claim to feel lonely, 50% of the time, or more as Alan Martin. But this is Brazil.

Starting point is 00:41:48 Oh, you're on Brazil. Brazil is the top of the chart. As far as lonely. As far as who's the best? Well, if you go down the chart, I don't think we have all countries in Netherlands is way down there. So like 15% are feeling like I often feel lonely.

Starting point is 00:42:01 And what's the, is it another one's like a socialist? Aren't they all like community driven? Like what's their, no they're very free market, but are they free market? Yeah. Oh, I don't know that. They are, their culture definitely encourages

Starting point is 00:42:16 social interaction. There's a lot of trust. Yeah. I mean, that's a sign, right? I mean, Brazil gets super sunny, you know, like carnival, like I wonder what, why they're so lonely, you know, like it, carnival, like, I wonder what... Why they're so lonely? Yeah, what shifted.

Starting point is 00:42:28 I mean, is that a massive shift as of late? Because it seems like the more countries that get less sun and... Well, look, I'll tell you something right now, along those lines, children, so adolescents and teenagers, the Depression, anxiety, drug abuse and suicide rate has been going up steadily since the 2012, anxiety, drug abuse, and suicide rate has been going up steadily since the 2012, 2013. It's been rising. The pandemic, it dramatically accelerated, okay, to the point where this is like alarm bells

Starting point is 00:42:57 are going off, in fact, I have a friend that's a therapist and he told me during the pandemic and after, he's like, we have weightless. He goes, it's crazy. What happened? We isolated kids from each other. We kept them from going to school, speech problems, social interaction problems.

Starting point is 00:43:16 And then what happens is, and Arthur Brooks talks about this with happiness, when you're feeling anxious, depressed, and lonely, what you want to do is not go around and you want to not talk to anyone. He, what you want to do is not go around and you want to not talk to anyone. He goes, you have to do the exact opposite of that. So it's created this negative feedback loop.

Starting point is 00:43:30 Like depression and suicide and kids was almost nonexistent. Now you're seeing like 12-year-olds and 13-year-olds commit suicide and shit. It's crazy. It's crazy what's ended up happening. It's all because of loneliness. Yeah, it would be really neat to see who's dug into this because that's a big difference.

Starting point is 00:43:47 But Japan and other lens compared to say Brazil and some of the other ones that were, it looks like America's kind of middle top. Yeah, the US is in the middle. We have about 31% reporting that they're often always or sometimes lonely. I bet we're actually not as, I mean, we're bad, but we're not as bad as some like Brazil. That's really bad. I bet you. I bet you, if you look at statistics of people that have a spiritual practice, I bet the loneliness is far less. And not because of the God aspect, but you can argue that if

Starting point is 00:44:20 that's what you believe. I think it's because because weekly, they meet up in person with lots of other people. And that, so in other words, today and modern times, in order to be fit and healthy, you have to schedule movement because daily life is not conducive to it. I believe that today and moving forward, if you want to avoid loneliness, you're gonna have to structure it because it ain't gonna happen naturally.

Starting point is 00:44:44 More people work from home And when they do go to work they're in their cubicles on the computers not really working together People ordering groceries to their house people are not going to the store the order, you know Everything's coming to their house So I feel like you're gonna have to figure out a practice where you're with people otherwise you're gonna suffer That I'm mercy yourself again. Yeah, otherwise you're gonna suffer from some of this stuff and that takes some work because it's you know You can make an interest or awkward or, you know, or whatever. Anyway, really crazy.

Starting point is 00:45:09 All right, I'm gonna pull up some funny ads from the past. We're gonna change the tone here. What you talk about one of our partners first. Oh, we are supposed to talk about, or, or, again, a fight, still getting great reviews for peak power, still getting super great. So I've now seen, I've now seen over a dozen personal. So these are people who are DMing me.

Starting point is 00:45:29 Over a dozen people of DM me and said that they've replaced their pre-workout with peak power because it makes them, they don't get the crash, they don't feel the crapiness, and they use less caffeine and get the same driving effect. I know it was gonna do well as soon as I saw the forum. The forum, the most critical fans we have. The first ones are telling something.

Starting point is 00:45:49 They are the first to shit on something if they will like it or something about the show they don't like or a product or what about that. So I've seen nothing but positive stuff come out of there. That's a really good sign because they are definitely critical. So here's some ads from a long time ago, which I think is pretty funny. So this first one dug pulled up. This is a two-thake drops with cocaine.

Starting point is 00:46:09 It was a little kid. Wow. Give your kid instantaneous cure. Tooth hurt. Yeah, here's some cocaine. And then there's, that's these are real. So real ads from a while ago, obviously. So that one, I believe, was at the turn of the century.

Starting point is 00:46:24 Well, last, the century before the last one. All right, here's one. So this shows you just how different that chemistry is death. This shows you how weird things have gotten. This is an old ad-free, you could categorize it as a supplement for adults and for children.

Starting point is 00:46:44 And the ad says, it makes children and adults as fat as pigs. Now you would think, why the hell would they advertise that? Yeah. Because back then, food was hard to come by. Yeah, yeah, yeah. And you wanted your side of wealth famine. Yeah, and you're like, oh, I'm gonna give my kid this

Starting point is 00:46:59 so we could fatten him up. Pretty crazy, right? And then here's a good one right here. This is a table pad to prevent your table from getting burned. Do you think that was the original driver of the obesity rise? Do you think that the original driver was, we went from this transition from food being really scarce and it being a sign of wealth and prosperity to be fat. And during that transition, when more and more people

Starting point is 00:47:25 had access to it, there was this rush to go consume as much as the word, as much as the past. So you felt wealthy and prospered. Do you think that, I was like, No, I think because then the times changed and then, because we didn't have, as back then, when that transition happened,

Starting point is 00:47:40 we didn't have like super highly processed foods. It was a process foods that did it. Yeah, it was convenient. I mean, that's what's said over the top, but it was on the rise even back then though, no. Before, if you go into the 50s and 60s, when we were becoming much more prosperous, obesity was not common.

Starting point is 00:48:00 It wasn't that common. It didn't exist in children, that's for sure. You know what, I wanted to ask you about a tweet you did that I saw somebody clap back at you and I didn't see you respond and I wanted to ask you because we made a comment about something about what's happened. And I think it was around either loneliness or depression or something like that. Since COVID and somebody made a smart ass remark back to you that, oh, you mean back to where it was in 2018 or so? Did you see that?

Starting point is 00:48:28 Yeah, so remind me what, what you want it was today? So I can't remember specifically when I said something like, how we really messed up kids because we were adults, didn't act like adults. We were, cause adults are supposed to be, we're supposed to make courageous, we're supposed to make the right decisions.

Starting point is 00:48:45 And what ended up happening is we allowed our fear to dictate policies that hurt our kids. We're a lot of hysteria to completely take over the landscape. And it didn't make sense. Like, for example, right here, here it is. So, you said it's no coincidence that teenage suicide, depression, anxiety, and mental illness have exploded over the last few years at rates we've never seen before. The cowardly policies and actions we force upon children during the pandemic caused this shame on us.

Starting point is 00:49:10 And then someone just said, by exploited, do you mean it's still less than in 2018, weird? Stupid. So that's wrong, first of all, and what it is, so I know exactly what you're talking about. So you know it's weird. When people make comments like that, I'll go and look at their profile.

Starting point is 00:49:26 And whoever that was has like one follower. And I'm like, oh, this is not a real account. And now that we know, now with these Twitter files, I think that they're designed to counter. Oh, you're right, this was somebody. Yeah. This person has zero followers and they're following only you. Yep, it's fake.

Starting point is 00:49:43 It's a fake account. That's kind of weird. No, it's not. It's not weird. We know exactly what they're following only you. Yep, it's fake. It's a fake account. That's kind of weird. No, it's not. It's not weird. We know exactly what they're doing. So what they do is they try to counter information. Correct. 100%.

Starting point is 00:49:52 So that sounds like a good point. Somebody who's not gonna go read up on you. Wow, that's so wild because I was actually, I saw that. I thought that's really interesting that salad didn't freaking, No, I looked at him and I saw that they were fake. Wow.

Starting point is 00:50:04 So what, That is so wild. Because if you don't take the time to educate yourself and whatever, you'll at him and I saw that they were fake. Wow. So what would you do? That is so wild. Because if you don't take the time to educate yourself on whatever, you'll read that and be like, oh, well, it's not worse than it wasn't before the pandemic. False, false, yeah. Not true. The pandemic, the policies that we enacted during the pandemic

Starting point is 00:50:18 with children keeping them at a school, forcing young children to wear masks, which is completely useless because there's a protocol to using a mask and a five year old is not going to do that. So it was total waste of time. Those two things alone, isolating them from each other and from whatever, the fear that was implicit in how we're behaving. It's a visible distrust. It is what they created.

Starting point is 00:50:41 We created everybody. We damaged our children so badly because of our own cowardly fear, because we were just spineless. People, adults were just spineless. Oh, no, when we knew for a fact within six months, this is not a disease that really hurts children. And also, anybody who made the point was like, wait, we're making five-year-olds, we're massacred.

Starting point is 00:50:59 Don't they touch their faces and take them off? And it's like, isn't that a waste of time? No, no, no, no, makes us feel better, makes us feel safe, whatever. Ridiculous. And we really hurt these kids. And if you think about it, if you were seven when this all went down, you were nine

Starting point is 00:51:14 when it went, was over. That's two years of your young life. That's a big chunk of your life. To think that we didn't traumatize children with this is insane. I'm over here still tripping out that this looks like a real account that only has one follower that actually followed you and just to counter what you were saying. That's so crazy.

Starting point is 00:51:33 They're there specifically. Disappointment. Disappointment. I mean, those are definite tools at their disposal that they used. I mean, I had no idea that, right? So it's kind of wild that we talk about this. Are you saying? This is coming from all the, you know,

Starting point is 00:51:47 the fact checkers out there. Yeah, like it's just like, it's all wrapped into the same thing. Yeah, it's a big pure manipulation. It's a big propaganda machine. And it sucks because you're putting a weird position, which is also bad, where if people start thinking that they can't trust anyone That's also a very bad place to be. Yep. Very bad place to be so I don't know what the answer is You know to all that but yeah, that's why I didn't comment because I now I look and if I see you got no followers

Starting point is 00:52:18 And you're just following me or you just created your account see I almost like I still I still I feel like you should almost say that Like you should start that going forward. I just block them. I just block them. Yeah, but yeah, but nobody else. Cause here I am. Again. And I should say so.

Starting point is 00:52:33 And we're really close. I actually thought, I'm surprised. Sal didn't put him in his place. And I didn't know why you didn't put him in his place. That's why I wanted to bring it up. I didn't go as far to go. Oh, let me see how the picture looks like a legitimate dude. Because sometimes like the bot ones are obvious to me.

Starting point is 00:52:48 And obviously they're getting, oh, they're really good. Yeah, they're getting better about this because you could, in the past, I feel like, oh, right away you see a no picture. That's like a real guy's face, which I'm sure obviously it's probably not that person, but I don't know that.

Starting point is 00:53:02 And I just see a comment like that and go, oh, wow, I wonder why Sal didn't. And then I click on it and I'm like, oh shit, this dude is literally only following one person, you, and zero followers. Yeah, I know. What? I know.

Starting point is 00:53:15 I was just going to say, I mean, chat GBT, like feels like it came out of nowhere, but who's to say that hasn't just been like tested? So I mean, so is that like software that somebody has created that like just automatically creates the profile or automatically is it? I think what they do is they pick up on, I guess.

Starting point is 00:53:33 It's words and it's yeah, it sentences and phrases. Yes, and what they'll do is they'll post a comment underneath that is a very effective, like that's effective. Like if you didn't know any better and you read what I wrote. It's so effective, I know better and I still almost got bad. Yeah, and it would make you think.

Starting point is 00:53:47 Oh, well, yeah, it's bad, but it's not as bad as it was before the pandemic. So you immediately like discredit what I said. Oh, that's fake. It undermines it. Yeah, luckily I knew better and that's why I didn't understand why you didn't. So you've got to say something. You got to be like, oh, another bot or something. You have to give some sort of a read of it. You'reide comment or something. You know how I started doing this by the way

Starting point is 00:54:08 I had followers who would do that for me. So I went so when I first started like, oh, I'm going to Start focusing on Twitter. So that's why I got kicked off Instagram, which by the way I'm more and more proud about every single day when we figure out more of this information because I Was obviously annoying the right people anyway as I was on there I would go back and forth with people and then people who've been on Twitter for a while go, Sal, this is not a real account. You're wasting your time.

Starting point is 00:54:30 So then I started to look and I go, oh shit, this is bullshit, this is crazy. So yeah. I have somebody for you guys today, somebody who's, it's not like, I normally like to bring somebody who is underground or you don't really know who they are and lighten someone, but Rob Deerdick, if you don't follow Rob Deerdick, I think he's a

Starting point is 00:54:50 great follow. And if I had to choose one, you know, ultra wealthy, famous person who I think lives their life as far as the way they are with their time and money and family. He seems pretty grounded too. Very much so. And I think closely aligns with all of us. And you know what's interesting about that is I've come to realize that the more of his content that I've consumed. But I remember, and I don't know what year this is, Doug, checked me a year because I'm curious

Starting point is 00:55:22 how old I was. I was watching Robin Bigg. Robin Robin big was a favorite show of mine and I don't know how old I was when the first 20 years old 2006 three seasons yeah, so We're in our teenage to where teenager. Yeah, so we're teenagers at that 15 years ago, and I remember actually I wrote 26 yeah, we're early 20s early 20s. Yeah, so For me because yeah, I was born 1980 so I I remember watching that and going like

Starting point is 00:55:55 This is when I when I become really wealthy. This is how I want to spend my money I want to be like this like this. I remember thinking that Yeah, and that was what drew me to that show, was just like, here's this guy who has all his fame and success, but then yet he's still this big kid. He doesn't seem pretentious about his wealth and money, and it's like, and he's continued to prove me that way as he's gone on and become wealthier and more famous

Starting point is 00:56:20 and more successful, that I just think that the way he goes about it is really brilliant the way he goes about it is really brilliant, the way he spends his time and looks at money and just looks at his whole business life family balance. I think he's- Good follow. Yeah, great follow, great personal sense.

Starting point is 00:56:35 And in particular, I was just listening to his interview with Ed Mylett. So Ed Mylett was actually interviewing Rob on his show and he dropped a couple really good, good, good pieces of info and that that I thought was really valuable that I'll go back and even relistened. So check him out. Z-Biotics is a great product that helps your body break down acetaldehyde.

Starting point is 00:56:58 What's that? Well, that's one of the negative byproducts of drinking alcohol. So here's what you do. You drink Z-Biotics, then you enjoy your night drinking with your friends, and you feel way better the day after. Go check this company out, check this product out. It is the only one in its category. It is, nobody has this. It's a patent pending product. Go check it out. Go to zbiotics.com, the ZB-I-O-T,

Starting point is 00:57:21 ICS.com, forward slash mind pump, then use the code mind pump 2.2 for 10% off your first order. All right, here comes the rest of the show. Our first caller is Todd from Virginia. Todd, what's happening, man? How can we help you? Hey guys, doing great, how are you? Good. Good.

Starting point is 00:57:37 Awesome. So I'm wondering if you were starting out running the RGB bundle, how would you periodize mini-bulks and mini-cuts throughout it to achieve some sort of body recomposition, running the RGB bundle, how would you periodize many bulk and many cuts throughout it to achieve some sort of body recomposition akin to what Adam did back in 2012 2013? Would you focus more on cutting or bulking? I know in the past he said your programs aren't built specifically for cutting or bulking

Starting point is 00:58:02 specifically, but to achieve best results, like would you focus on bulking and phase one of anabolic, for instance, just trying to get your thoughts on how to best achieve those. I think the way I would decide that would be kind of where I'm currently at, right? So if I'm maintaining myself in the low teens or even like a 9% 10% body fat,

Starting point is 00:58:23 then I'm probably gonna put a lot of energy towards still bulking because I know I can shred that down and I can shred that down in like four weeks. If I was a much higher body fat percentage, say, you know, 20, 20 something percent or more, I might run a cut or, you know, it also depends, too, where your calorie intake is right now now too. So I say I might run a cut first, a mini cut first, and then go back to a mini bulk throughout the whole thing. But if your calorie intake for your size is low,

Starting point is 00:58:56 then I'm still gonna bulk first. So there's some variables that I would want to figure out first before I decided how I would exactly do that. And by the way, there isn't necessarily a wrong or a right way in this situation. It's just more of a preference. Like if you come to me and you're like, yo Adam, I'm 5'10, I'm almost 200 pounds, and I'm 25% body fat, I'm going to run the RGB, and I want to get shredded, how we start. And then I go, okay, how many calories are you reading?

Starting point is 00:59:23 And you're like, oh, I'm eating somewhere between 1800 to 2200 calories. Okay, let's really focus on building your metabolism first before we even consider cutting. So the bulk of the RGB is gonna be focused on building up your metabolism, building muscle, and then we'll eventually shred down when we get to a calorie one. Now, let's say you're at a healthier calorie point. Let's say you're somewhere between 2500, 2700 calories.

Starting point is 00:59:44 Well, we're in that range. Then we could do a little mini cut or maybe just start with a short bulk and try and get maybe up to 28, 2,900 calories and then run a little mini cut and then back to a mini bulk. So, I mean, we have a lot of options but you would want to consider all those things

Starting point is 01:00:04 that I'm saying on how I think how you would go about it. Todd, there's a couple of things I'll address with this one is that there's no workout program designed for cutting or bulking. There's workout programs designed for stamina, endurance, muscle building, maximal strength. The diet is really what determines the fat loss or the gain, right? Or the muscle game.

Starting point is 01:00:25 So when people say, this is the best cutting program, this is the best, but like that's all marketing. Yeah, that's all marketing. So all of our programs are designed for a specific kind of physical performance type goal, whether it be strength or muscle or mobility or stamina, then your calories essentially determine whether or not you're getting leaner or building.

Starting point is 01:00:46 And again, the goal with cutting or building is always building. What I mean by that is when you're cutting, you still want to be able to try to build because that at least preserved the most muscle. Okay, so I'm going to simplify a little bit about what Adam said. If your goal is to cut, then you want to be in about a three or four to one ratio cut to bolt.

Starting point is 01:01:07 What I mean by that is three or four weeks of a cut with one week of a slight bulk. Okay. If your goal is to bulk, you can flip that three or four to one bulk to cut. If your goal is to speed up your metabolism, then it's also like to bulk about three or four to one where you're slowly bumping calories and you might do a cut for a week or even maybe four or five days. Does that make sense to you? It does, yeah.

Starting point is 01:01:31 So now let's get specific with Utah real quick. What's your body fat percentage is at the moment? I do, yeah, I'm in like the 18 to 20% range. Don't have a specific number drill down, but right around there. And then what are your calories, gently? 25 to 2700 calories for maintenance. I go three or four to one, cut to bulk.

Starting point is 01:01:55 So there's three weeks in a cut, and then one week in a slight bulk, and then repeat. So there's your mini cut, mini bulk, and I think you'd be okay with that. I totally agree with Sal. Now that I see your numbers now, I see the 19 to 20%, I see the calories where you're at. So you're actually in a very similar place

Starting point is 01:02:13 that I was when I started. You referenced my 2012 when I went on my transformation journey. I was at 20% body fat. I was probably around there calorie wise. We're obviously different in height and weight were a little bit different, but pretty similar place. And you know what I did was actually,

Starting point is 01:02:30 I did not try and really move the scale. My goal was, I wanted to just keep my weight right where it was, slowly reduce body fat, slowly build muscle. And so I really didn't do any cutting. It was just tightening up the diet, making better choices. It was a slow process. Yeah, it was very slow. It was just, I wasn't really trying, if anything, I was trying to add calories

Starting point is 01:02:48 to diet. So my goal was, can I continue to make good food choices, get to a place where I'm eating like in your case, 29, 3000 calories and not see the scale really go up or down. And I just did it over like a six month period. It was a very slow but gradual process. And I really didn't do any major cuts until way later until I had built my calorie and take up. Now I wasn't quite as, quite as low as you are. I was probably I think I'm around 3000 when I first started, but I got it on all the way over 4000 calories. And so then when I decided to go on more of an aggressive cut, it was really easy to lean out. So you could go that route too, where you're not really doing a three week cut to a one week bulk

Starting point is 01:03:32 or vice versa. You just are consistent with making good food choices, slowly trying to add calories and following the RGB because what's great is we do all the periodizing in the workouts there that your body's going to have novelty and want to build and want to change. So just by making good food choices and slowly eating more calories to support the training, you should lean out naturally while you do that. Here's two points with that that'll help. Hit your protein targets. So I would aim for at least 170 grams of protein a day and I would only eat whole natural

Starting point is 01:04:04 foods. Those two things alone will make, take out a lot of the guesswork, I should say. You're less likely to overeat, and you're hitting your protein targets, and if you're working out appropriately and properly, which you probably are, because you'll be following our programs, then you'll see like a slow change in body composition.

Starting point is 01:04:22 Awesome. I appreciate that. Yeah, no problem. If you go the slow way, I will recommend this because it helped me, the mental side is the photographs every week, right? So like first thing Friday morning, fasted when I get up, photo, front side back. And really I needed that because when you're not doing

Starting point is 01:04:43 a hard cut or you're not doing a major bulk, there's not major swings. It's a very slow gradual process. So I needed this kind of visual reminder of, oh yeah, I'm on the right track. I'm doing good. And I really would only judge myself about every two weeks. Like, I took it every week, but I wouldn't correct myself. I wouldn't make adjustments to the training or the calories until I saw

Starting point is 01:05:05 like a two week mark of like, okay, am I better after these two weeks than I was two weeks ago? And as long as I could say yes, I stayed the course. And so I do highly, if you go the slower route of just, you know, slowly increasing calories and not really trying to cut hard and just doing what Sal said, whole foods that you're protein intake, then my recommendation would be to use something like that that you, because you can be a little more objective about, because seeing yourself every day in the mirror, it's easy to get in your own head and be like, oh, I can't see anything changing. And it's like, well,

Starting point is 01:05:36 sure you can. If you give yourself a little bit of a break of looking at photos, then I think you can. Yeah, definitely fall into that trap. Yeah. Quick fall up real quick. After I'm done with RGB, I was pointing on doing symmetry. Yep. I've recently just built my own home gym. So squat rack, barbell dumbbells.

Starting point is 01:05:56 I don't have a cable machine. So in symmetry, is it possible to rather than a cable machine use bands, for instance? Absolutely. 100%. That's a great use bands, for instance. Absolutely, 100%. That's a great replacement, but Symmetry is a lot of dumbbell work. So, and barbell work at the very end, so you'll be set. You see a PR-OX rack?

Starting point is 01:06:16 No, it's a Titan rack, I think. Okay, I was just gonna recommend. They just got an attachment for a cable. So, you know that, that is an option now. Okay, awesome. That attachment might still work either on his. You could, yeah, yeah. So look at it, look at it.

Starting point is 01:06:31 You have a pull-up bar. You can do it. I don't know because it's that bottom part. I mean, it does, so it goes through the hole and it locks in there, so it's at the bottom and then you have a pulley and then you kind of run it through if you have a pull-up bar, you kind of run it through the top. But it might work, it might not work, look into it, but yeah, it's just nice that they're kind of coming up

Starting point is 01:06:50 with these extra accessories for that kind of stuff. Yeah, so Todd, do you have symmetry? I do, yes. Okay, good, you're all set then. And what about Prime and Prime Pro for correctional stuff? I have maps prime, I do not have pro. All right, I wanna send you something, so I'll send you Prime Pro. Awesome, appreciate it. Thanks for calling in Todd. All right. I want to send you something. So I'll send you prime pro

Starting point is 01:07:09 Awesome. I appreciate it. Thanks for calling in Todd. All right, Todd. Thank you guys. You got it Man, you know, I really do blame our space for the just informing people wrong when it comes to workouts like this is a cutting workout This is a bulking workout. This is a well, they literally marketed both together like so it's it's they're they're trying to push it as like, this is the ultimate cutting program that you're gonna get shredded and they, you know, caddy the nutrition right alongside them. Yeah, it's too bad. First off, working out is a terrible way to lose weight. It's just, this is a fact. Studies will show that it's a terrible way to lose weight,

Starting point is 01:07:38 but what you can do with working out is leverage the workouts so that the adaptations you gain from the workouts weight, but what you can do with working out is leverage the workouts so that the adaptations you gain from the workouts make fat loss easier later on, and that's building muscle. So if anything you want to do is you want to always try to build muscle, which is what you want to do in your bulk, obviously, but also it's a great thing to do when you're trying to cut because the challenge with cutting is you lose muscle.

Starting point is 01:08:05 And you don't want to lose muscle. You want to maintain your muscle so that the very least of metabolism doesn't adapt in such a negative way, but also because you look better and a lot of stuff. So the workouts, think of workouts as like performance and physical goals and then think of the diet as the way to lose or gain.

Starting point is 01:08:21 And this is true for bulking as well as cutting. Yeah, I didn't realize that his stuff was up there. I'd saw after the fact that we had his numbers up there because I would have given that probably original original advice. I would have, instead of giving them a mini, and he was referencing my 2012 transformation. That's exactly how I did it was I wasn't trying to cut, you know, or really bold. I mean, I guess you could say I was in a slight reverse diet. The goal

Starting point is 01:08:44 was, can I keep my weight about where I'm at, but recomp, right? Change my body fat percentage. And what that looks like is slowly adding calories while I'm also increasing activity and strength training. And so it kind of negates the extra calories and then partitions over into building muscle. And so you slowly lose body fat, you slowly build muscle. you don't really see the scale. But boy is that hard. Yeah. It takes a lot of discipline for somebody to do that.

Starting point is 01:09:11 And everybody over, over correct. Yes. That's the problem. You're trying to gain you over correct by eating two more because all the scales down, but you try to lose you over correct by eating two little. Yes, you gotta be really patient. And trust the process and understand that

Starting point is 01:09:24 within a week, you are going to have these moments where you intake extraceodium or you eat a food that your body doesn't digest as well as some other foods. And then you have a little below, you have a little bit of water retention. And that visually like throws you off. And me, the scale also, so you might see a one pound or two pound jump on the scale. You might look puffy in the mirror and it's like, oh, fuck, I'm going the wrong way.

Starting point is 01:09:51 And then you over-correct and it's like you gotta just, you gotta understand that's coming and you gotta believe that you got yourself lined up and then adjust in two weeks. Our next color is Isaiah from California. What's up Isaiah, how can we help you? Doing good. Thank you guys for having me on the show. You got me excited to be here. So I'm a 20 years old. I play baseball. I fell in Pacific University and I've been working out for seven eight years. I just got

Starting point is 01:10:18 maps of format a while back. I'm on week five right now. And so with that being said, so this is going to my question. So I have baseball, baseball starts in January. And we're going to be practicing Monday through Saturdays. And then we practice for three hours, approximately like three to four hours a day, mostly. Sun is our only day off. And then starting February, we have double headers Friday and Saturday, so we're out there for like 10 hours, it's just going to be out there all the time. So with that being said, my question was,

Starting point is 01:10:57 how would I program my workouts during season so that I can be in kipped-top shape, and what workouts should I do to be able to stay strong and stay healthy? Yeah, good question. Yeah, this used to be a harder question to answer, but since we've created the program, Maps15, I feel like this has solved a lot of issues in terms of like in-season training and we talked to Corey Slesinger and this kind of reaffirmed what we had already kind of worked on in terms of like trying to incorporate something that was more focused on frequency and getting those most stimulated but less on the intensity and less on the volume

Starting point is 01:11:36 Which is something that I would scale now You know if I was to go to revisit and do in-season training with any of my athletes Like this is definitely the protocol I would send them. And being a baseball player and having some of these more demanding double header type of games, that's where mobility is gonna be your best friend priming and making sure that your shoulder is accounted for and your hips and really making sure

Starting point is 01:12:02 that you're reinforcing that with mobility drills. So, it maps 15 and mobility. 100% about the bottom line is when you're the training off season versus in season, way less volume, way less volume. So, you know, now you're doing three workouts a week, you're doing mobility sessions, like you go into season and what Justin's talking about

Starting point is 01:12:22 is like 15 minutes a day, 15 minutes a day of some basic strength training that's maps 15. And what that's going to do is going to help maintain some of the stuff you've built in the off season. You're not going to over train and it'll prevent injury. Then when you get into the off season again, that's when you can focus on pushing your body. And I can't stress this enough, especially for someone your age, you have a lot of energy, you can get away with a lot. And the tendency is going to be to add more and more and more. You don't wanna do that.

Starting point is 01:12:48 What you don't wanna do is push your body to its limit. You wanna do the right amount that's gonna give you the best results, and it's gonna be a lot less in season than it is off season, less than you think. So like literally 15 minutes a day of strength training, 15 to 20 minutes a day of strength training is probably gonna be perfect with the amount of practice and stuff that you're doing.

Starting point is 01:13:09 And then when he brought up maps prime, that's what you're gonna use in your warmups. So before you play, before you practice in between games, that's it. I'm gonna do the maps, probably just stuff. Okay. Would you say that the 15 minutes a day,

Starting point is 01:13:24 would I even do that on Friday Saturday the days I have games on the double header days? No, no, no, no, those are long days. I'm not on your not on your maximal like demanding. Yeah, game days Those are the days that would take off So we're gonna send you mass 15 so you have that okay, so we're gonna Send that to you so you have that and then did also prime, you want to send them prime too, Doug? Yeah, yeah. Send them prime also. So we send you prime and maps 15, so you have both those.

Starting point is 01:13:51 And so here's the trick, okay, so I think you could follow maps 15 the way it's pretty much laid out, but if you notice anything, any sort of decline in performance, if you notice any soreness kind of lingering, you still got to scale back on that. And the way I would do that since you already have map performance and or we're sending you prime,

Starting point is 01:14:11 is I would drop a weight training day and focus on mobility and or priming on that day. So if you find like, let's say you go, it's Tuesday and you're like, you know, you're supposed to do another map 15, we're going to go, and you're like, god damn, I'm hell of sore from yesterday. I actually would say, you know what? Let's just focus on mobility today.

Starting point is 01:14:29 We'll hit your map 15. So you're right out of performance. It's your mobility. Exactly. You know what I'm saying? Take, yeah, take one of those mobility days out of performance and sort of there instead of your map 15 and then pick up map 15 again next day. So you got to really learn to listen to your body and see what it's telling you.

Starting point is 01:14:44 And if you feel good, stick with the Matt 15 every day. I mean, if you're feeling good, ride that. But if you feel like you're really sore heading into that, drop it, and then put a mobility day there and said, and then that's, if I was coaching you one on one through this, this season, that's how we'd be communicating is you'd come into see me. My plan would be to do Matt 15 with you, but if you're like, god damn, I'm pretty sore from yesterday. I'd be like, you know what?

Starting point is 01:15:07 We're going to focus on mobility today tomorrow. We'll hit your mass 15 and that's kind of how I would do that. And when you say so when you say about volume, are you talking like reps and weight or you just talking like in general, just volume, how much I do it? All of it. So the formula for volume is sets, reps, and weight, right? So you multiply how many sets you do, how many reps you do, how many weight, that equals total volume.

Starting point is 01:15:34 If you pull back on weight, you pull back on volume. If you pull back on sets, you pull back on volume. If you pull back on, so maps 15 reduces all of that, right? Because you're doing, you're only doing basically two extra. Just think of it this way, you're gonna do less. Yeah. You're just gonna do less of everything. The biggest mistake, the biggest mistake athletes make

Starting point is 01:15:50 is they train a particular way off season. Yeah, they're trying to make progress in season better. Yeah, and they're like, oh, I'm gonna keep trying to get stronger while I'm playing in this really hard season. And then that's how you hurt yourself or that's how your progress drops. And then when the progress starts to drop, they think they need to do more.

Starting point is 01:16:06 Oh, I need to push myself even more because the mindset of an athlete, especially at your level, you have the mindset, you have discipline, you'll push yourself through, which is great, but that could be your worst enemy. Well, the way the mind shifts shifts for me as a coach is when we're off season and every day you and I are meeting,

Starting point is 01:16:21 I'm asking you about strength. You feel stronger and are we moving the way, how's your form, how's your technique, and we're pushing performance. We're pushing weight. We're trying to get stronger. When we get in season, I'm not, I don't give a shit about your bench.

Starting point is 01:16:33 I don't give a shit about you. I don't care if it goes down. What I care about is how you feel. How was performance on the field? Did you play good yesterday? Was your energy levels good? Were you swinging the back good? How's your sleep?

Starting point is 01:16:43 Like yeah, I'm asking more stuff like that when we're in season. Because now it becomes all about baseball and making sure that you feel good for that. I'm not really worried if we lose a little strength on the deadlift or the squat or something like that because I care about how that translates on the field more than I care about

Starting point is 01:16:59 what it does inside the room. In fact, you should expect to lose a little strength in season. That's normal with those lifts. And one thing I do want to highlight too, and you've been going through these mobility sessions, the stick mobility that's in there in mass performance is so applicable to baseball players.

Starting point is 01:17:15 And I just feel like it covers wrists, elbow, shoulder, joint health, like better than most of those moves in there. So really highlight that as a focus on your days where you do feel a bit like you're overstressed. Okay, thank you guys. You got it, man. Thanks for calling out. Yeah, keep us posted how the season goes, man.

Starting point is 01:17:35 Yes, I will. Thank you guys. All right, really. You know, every time I talk to an athlete, you know, I feel bad for the first young athletes I trained as a trainer, because I over-trained the crap. I don't know what the fuck I was doing. You know, it's hard to throw back.

Starting point is 01:17:51 That's kind of the, I don't know, I would say it's up there with the pinnacle of training. It's like, because you have a, when you have a client who wants to lose fat or build some muscle or get stronger, like there's a lot of room for air. It's like, oh, we can have a bad week. Like there's a lot of room for air. Yeah. It's like, oh, we can have a bad week.

Starting point is 01:18:06 You can have a bad week. We can be programming. Like the first layer of the onion. Yeah. But when you get to an athlete, I mean, I can really fuck up a lot of shit. Yeah. So like every little, and you also tend to think as a trainer,

Starting point is 01:18:16 oh, I have an athlete on my hands. So I try to do this. I gotta push him harder. Yeah. I gotta push him harder, because he has that extra gear, which is the opposite. The first time I pieced this together, I was training an Ironman athlete,

Starting point is 01:18:26 and he was so in tune to his performance, and I scaled back, and then I had to scale back, and I had to scale back. I scaled back to such a, what seemed to me an extreme amount, and then his progress started to improve, and then I had the realization, oh my God, I was doing too much,

Starting point is 01:18:43 with all these poor people that I was training. I needed to bring it way, way, way back when they're in, when they're in season, they're training so much, you know, your body can only take so much. So our next caller is Haley calling from England. Hi, Haley, how come we help you? Hello, first off, Mary Christmas, 9. family. You too. Yeah. Thanks. Christmas, mine.family. Yeah, I think to you too, yeah. Thanks. So, first off, I just want to say I love the podcast.

Starting point is 01:19:12 It's made a huge impact on my life this past year since I found you. Not just about going to the gym and working out, but kind of more holistically because you have such great guests on, such diverse conversations that you really made me look at say my nutrition and my mental health. And I guess it's just put me on a really interesting path now for even the rest of my life. So, you know, thank you, thank you, thank you. It's really appreciated. Keep sharing your knowledge and do what you do. Wonderful, love that. So a little bit of background is I started lifting weights about a year ago. I got my first max program in January.

Starting point is 01:19:52 And then I've run anabolic twice with prime second time and then performance. I'm now looking at doing aesthetic, like you kind of recommend. And since August I did a reverse diet, so I've gone from 16,000 calories, but to 2,500 calories, and I'm tracking my macros as well to make sure that I'm hitting my protein. And I'm trying to build muscle, and I'm planning to kind of stay in this space, probably till February, but I'm looking more to sculpt now. And I'm a little bit concerned because I've always been a bit broader in the back, so a bit more inverted B shape. So I'm going to focus my glutes to try and balance out. But I am concerned about adding any width or whiteness to my back.

Starting point is 01:20:42 So I think that's a deal with your lateral sidebelts and traps. And I'm thinking, can I adapt programs now to maybe cut out those exercises? I don't know if I should, if I can say, cut those exercises out completely, the ones focusing on the traps and sidebelts. If I just reduce the number of sets or if I do them, but with a lower weight, like maybe 40% less than my max, just so I'm not building muscle, but I want to stay stable and still strong and not set myself up to have a weakness where I'll get an injury.

Starting point is 01:21:17 And I'm just now getting kind of lost because I can't program. And I don't trust anyone to program, but you guys, so please help me. Hey, hey, hey, so this is- I love the way you asked that question. Yeah, okay, so I love this question too because this was actually what Katrina struggled with

Starting point is 01:21:33 when she first finally let me kind of design her programs. She has broad shoulders, she has kind of a boxy shape. Honey, I love you and I know we've changed that. We've changed that completely. But this was her fear, right? Cause she kind of already has these kind of broad shoulders and show, you know, here I am telling her, we're gonna deadlift and I'm pushing the weight

Starting point is 01:21:53 for her and building her back and she's like, I do not want to be here. And I just just trust the process, trust that I know what I'm doing. You're actually, your first initial thought is actually right on point. I really wanted to build her hips and ass so it creates more of this hourglass look in her. So even if her back were to get an inch wider,

Starting point is 01:22:15 if I brought in her, got her hips thicker and more ass to her, and then I leaned her out, you actually will be in love with the way you look. And she absolutely is now, but boy, was it a hard conversation a lot during that process? Because here I am reverse dining her, I'm telling her to eat more calories,

Starting point is 01:22:33 I'm building her back up, was she's telling me, I don't want that, and I'm just like, trust, and thank God she has watched me transform my body, so there was that trust there of like, okay, I know you know what you're doing, so I'm gonna trust you but just know that this is really difficult for me to trust this process. And I promise you the same way I tell her,

Starting point is 01:22:52 is the follow the programming the way it is, put emphasis on like what you're already thinking, which is build that ass, build those hips, and then when you go to the part where you lean out, and you lean down and you start to carve away, what will be revealed is all your hard work and you'll be very happy with the end product. I promise you.

Starting point is 01:23:10 So trust the process and stay the course and I think you'll be really happy. You start eliminating some of those exercises in fear of that and you actually will end up with a lesser aesthetic looking body that you like. I promise. Yeah, and to add to that, Haley, body fat is very volumous on a pound-for-pound basis when you compare it to muscle.

Starting point is 01:23:32 Okay, so if you were right now, if I were to snap my fingers right now and have you gain 10 pounds of muscle and lose 10 pounds of body fat, you would weigh the same on the scale, but you would be a lot smaller because muscle takes up less space than body fat, you would weigh the same on the scale, but you would be a lot smaller because muscle takes up less space than body fat. So when you go through the cutting process, things will shrink down. It's very rare for a woman to actually get to the point where she builds too much muscle for her liking in her upper body. Usually what it is, she's building some muscle, maybe a little bit like, okay, I don't know

Starting point is 01:24:04 how this feels, a little insecure about it Whatever but then when she gets lean like Adam says wow everything looks really good and it really starts to come together So that's what I would say now now what you you were asking about with the workouts and how you can change them You can also do that But I would recommend you do that a little later just because this is a relatively New process for you. I wouldn't start modifying workouts in that way until you've been doing this for another year or two to where you're like, okay, I've been doing this for a couple years.

Starting point is 01:24:34 I'm going to take away some exercises and some volume from this area, add it to this other area and do it like that. Right now we're looking at general. You know how we do this with Katrina? And how I convince her is to say, listen, let me get you all the way down and lean out the leans you've ever been in your life. And then together we will assess your physique and then if you don't like something,

Starting point is 01:24:54 I'll go back to the drawing board for you and say we'll cut out some of this back stuff. We'll add some of this. We'll hear, I will do that for you, but at least trust the process with me and let me build that physique. Let me lean you all the way out and then you be the judge and then if what ended up happening. Oh my God.

Starting point is 01:25:10 She was so happy with the way she looked, but it was such a psychological mind-fuck going through it because that was an area that she, you know, openly was very insecure about for a long time. No, I've never met a woman that says they like looking boxy. And she looked boxy because she had broad shoulders and she didn't have much of an ass to her. And we built that. We really did.

Starting point is 01:25:33 And it, but it took her being comfortable with me letting her build her back and get strong and then leaning out. When you get really lean like South Sain, you'll be blown away on, on, on, on how, and everybody holds body fat and water in different places and part of what made her look broader is she held a lot of water and body fat in her low back and, and shoulder and back carry.

Starting point is 01:25:57 In arms, yeah. Yeah, and, and we lean that all out. That's where it all went. That's the cool part is it's, it sucks when you put on body fat because it goes to that area you don't like. We've all seen those girls that are so lucky, right, it goes all to their tits and their ass, they look amazing as they get fatter.

Starting point is 01:26:10 But that's not everybody, right? That's not my wife either, right? So when she puts on body fat, it goes those areas. She doesn't, now the positive side is, when she leans out, that's where it comes from. So then when she gets down to that lean body fat percentage where she's happy, it comes right off of those places. So that's the positive side to it is that when you lean out, it'll go from the areas that you probably, you like the least that carry the most bottom.

Starting point is 01:26:35 One thing I want to add, Haley, is that, and this is where, and this is true for both men and women, but especially for women, women's clothing is not designed for athletic women. It is not designed for athletic women. It is not designed for athletic women. So you'll build a little bit of muscle, like the tiniest bit of muscle, you'll put something on, be like, oh my God, this doesn't fit. This happens to men too.

Starting point is 01:26:54 If you're a guy who's lean with a lot of muscle, you go by a dress shirt and it looks like a dress because in order for it to fit your shoulders, it's made for somebody with this massive waist or whatever. So consider this as well. As you become more fit, your clothes are going to fit differently than they did before. And again, they're designed for people who don't work out. And especially when you're in the process of reverse dieting, it can mess with your head

Starting point is 01:27:16 a little bit. It could definitely mess with your head a little bit. But I think you're on the right path. You kind of just got started with this process. You're already seeing these results. Keep going. I think you're going to be really happy with where you're going. Hey, are you in the form yet?

Starting point is 01:27:28 I'm on the Facebook one, yeah. Okay. I'm in that. So chat with people. Yes. And please share with us and chat. And when you have these moments of doubt, be open enough to drop it in there so we can talk some sense in you and not allow you to over-correct.

Starting point is 01:27:43 Okay. And trust in process. Thank you. I thought you might say this, but I just, I'm so you get to do the right things. So thanks to the reassurance, I really needed it because I'm loving the programs and I want to trust. I just, yeah, and you guys say that's a thank you very much. By the way, your reversed diet's phenomenal. Where you were and where you're at now, that's incredible.

Starting point is 01:28:01 Yeah, you're doing it in metabolism, that's phenomenal. That was scary. It is, right? But I mean, how does it feel to eat like, 2,500 calories now and just like your body just burns it? Well, yeah, it's that whole thing of, gosh, I can't eat anymore. I'm actually like, I don't want to eat anymore. So I'm sticking at 2,500, but it's awesome to eat

Starting point is 01:28:19 that much food and also to feel the energy from it. It's honestly, it's blown my mind, guys. It's been so enlightening and it's because I only trust you guys now though, you're my only resource. So I really needed to come on here and ask you those questions. Thanks very much. Oh, that's a problem. And then the programs that you have, which ones are you following at the moment? You're an aesthetic. No, aesthetic, yeah, I'm in phase one and I brought symmetry for my next one because I like to have like a good you know

Starting point is 01:28:46 program like you're saying that the future so that's what I'm doing next after this symmetry. Okay, do you have Maps and a Balak? I like to send you stuff. She has the whole RGB. Oh, she's got every. Yeah, she has a RGB and she has symmetry. I would say, do you not have strong? Oh, yeah, there you go. That's a really strong. Yeah, we're gonna, yes, we're gonna give you strong emphasis on the poster. Yeah, yes, a lot of, a lot of like on the backside. That is literally, it's funny. We wrote that program and women love map strong because it works so much the posterior chain.

Starting point is 01:29:15 So you're talking about building the butt. Map strong is a building. Yeah, we're gonna send that one to Chris. Yeah, Chris, I can't do my things. I want to build my ass. Well, that's, so those are, those, and that's a great order. So you're on the right track, what you're doing, what you did with the RGB and then now you're going to symmetry and then after that is strong. So we're going to send you strong.

Starting point is 01:29:34 So you have that lined up after that. Well, thank you very much. That's pretty. Thank you. Thanks for calling. Yeah. Okay, cheers. Excellent.

Starting point is 01:29:43 I loved her. Yeah. That was Katrina to a team, cheers. Bye. Excellent. I loved her. Yeah. That's a, that was Katrina to a team, by the way. Well, you know, I tell you what, like, building anything can be a challenge for women, especially in the upper body. It could feel so challenging. Oh my God, I feel like I'm getting bigger,

Starting point is 01:29:57 like what's going on, but, you know, I always have to emphasize this, like, body fat just takes up a lot more space. And even if you were to gain, by the way, gaining 10 pounds of muscle for a woman, like 10 pounds of just takes up a lot more space. And even if you were to gain, by the way, gaining 10 pounds of muscle for a woman, like 10 pounds of real muscle is a lot of muscle to gain. Even if you did that, when you got down lean,

Starting point is 01:30:13 you're not that much bigger. What you'll notice is you just got a bunch better shape. So that's really what it boils down to. And you have to realize that we all hold body fat in water in different places. And we have these areas that we're insecure about or we don't like on our body. And we think that, oh, I need to like correct the way I'm lifting. And I don't want to do these certain exercises because it's going to make that worse.

Starting point is 01:30:36 Like, no, that's where my body just happens to hold body fat. The good news is when I lean it down, that's where it's going to go. And if you did a good job of building muscle in those areas, it's only going to make that area more sculpted and look even better. And so, here's Katrina telling me, I don't want to build my back at all. And I'm like doubling and tripling down on deadlifting and back exercises. And she's like, what are we doing? And just trust me.

Starting point is 01:30:58 And then afterwards was super happy. Usually that's what it is. I mean, usually it's just that they are building muscle or getting strength. They're just a bit of body fat there that they're not, you know, happy with. And so once they really focus on that leaning process, it all reveals itself. Our next color is Corey from Tennessee. Corey, what's happening? How can we help you?

Starting point is 01:31:14 Hey, not much. Thank you guys so much for having me. Calling in just with some questions, more focused on nutrition. For a little backstory, 37 years old, been lifted seriously for about 10 years or so now. And while I have experienced some good strength gains over the last three to five due to getting into power lifting back in 17, I'm not noticing the experience in the physique change that I'm wanting. Six three, and I've sat at about two 25 for 15 or so years. Um, my philosophy

Starting point is 01:31:46 with diet for a couple of years now has been just stinking well. I'm sitting a little heavy. I'm getting the right protein. If I just keep strength training, eventually the muscle will win out, but I don't think that it's been working for me. So I started getting serious about track in this past spring and summer. And I've been cutting over the last three or so months and I'm down to 210. I'd like to get closer to 200 because I think that'll put me around sub 15% body fat, but then would like to start a bulk shortly into the new year and a new program to put on muscle. But I messed around with my calories this past summer and tried a bulk for a little bit there,

Starting point is 01:32:20 but noticed the love handles coming in quickly and it scared me away. So my main question is, do you guys have any preferred methods for honing in on your exact TDE, so you know your proper maintenance levels to calculate your bulk or cut? I have a question for you. When you went from your kind of intuitive type of eating and you decided, oh, I'm going to start tracking, what were some of the things that you noticed had jumped out to you that you were doing? Well, it felt, well, the protein intake was definitely way more intentional. I felt like I was really having to eat a lot more to get the protein up. And I don't know what's really true out there, but I felt like being a little bit bigger

Starting point is 01:33:01 of a guy's 6'3, 2'25, it was like, gosh, I'm having to eat autonomy or drink extra protein shakes to get up there. That was a big thing if you're asking specifically from a diet perspective. That's exactly what I was looking for. I think that's what I love about tracking is that's probably where you, if you're not tracking, that's probably where you, if you're not tracking, that's probably the area. And that's, by the way, the exact same situation that I'm always in because it, you know, 220 grams of protein for me too is a lot.

Starting point is 01:33:33 And even if every meal I have is protein focused, I very easily can grossly under consume protein. And that is, it has a direct impact on how much muscle I build and how fast I can get that metabolism up. So I definitely make sure you stay on the course with that because that will be the difference maker in this. Yeah, so to figure out how many calories you should be consuming, you need to track what you normally eat

Starting point is 01:34:00 for at least a week or two. And then if you don't gain or lose weight within that period of time, then that's about as accurate as you're going to get in terms of how many calories you need to maintain. And then you go from there. If you gained or you lost, then you want to adjust and say, okay, well, I gained two pounds during that two week period of tracking, and I was averaging, well, 3,000 calories a day.

Starting point is 01:34:20 So my daily maintenance is probably a few hundred calories below, you know, 3000 or whatever, whatever that number was. So that's basically it. That's really the only, the most accurate way you could do it aside from getting your metabolism tested at some university. But even then, I mean, your metabolism, we still would recommend that. We have a calculator online that you guys have free access to that we still would recommend this way.

Starting point is 01:34:41 It's just this general like idea, but you got a track. That's really the only way. Now once you track for a couple of weeks, now you have a number and then you work from there. I know that my maintenance is 3000 because that's what I've been eating for two weeks. I haven't gained or lost any weight. I want to cut. I'm going to bring it down to 2500 calories or I want a bulk and I'm going to bring it up

Starting point is 01:35:01 to 3500 calories. That's really the best, most accurate way to do this process. Okay. Yeah, because I always felt like the calculators with being bigger were kind of shooting me low a lot of times. And then also I'm in IT. So unfortunately I'm sitting a lot, I have invested in stand-up desk and try to move, but it's like, it's just been an eulis area for me trying to figure that out.

Starting point is 01:35:25 So, but it has felt like that's the approach I'm kind of going towards and it's good to hear that out for me. Yeah, the other thing is too, when you, when you do, do like a reverse diet or increase calories is especially a guy like you and I who have already a hard time getting protein, really discipline yourself to get that from either protein sources or whole food sources and not let yourself justify, oh, I'm in a bulk, therefore I'll go ahead and grab that discipline yourself to get that from either protein sources or whole food sources and not let yourself justify. Oh, I'm in a bulk, therefore I'll go ahead and grab that cheeseburger or I'll add some

Starting point is 01:35:50 fry. Sometimes we do that psychological game where the guy is told me I should bulk, so I'm in the bulk now. Then you start justifying adding foods you know that aren't serving you very well. That is a double whammy for a guy who already has a hard time hitting protein. Cause then what you end up doing is you over consume on the calories a little bit and you under consume

Starting point is 01:36:11 on your protein intake. And that for like our body, just, that's all bad, bro. That's like you lose muscle and you put body fat on which gives you this like shift of, oh shit, I'm really not doing well, right? So really pay attention to that. Stay on top of that protein. When you do decide to increase calories, do it from Whole Foods, try and do it through protein. Don't let yourself justify the treats and the bullshit of the calories because what you'll

Starting point is 01:36:35 end up doing is you'll increase the calories, not hit your protein intake. And that's like the worst of both worlds. Yeah, what did what did your macro breakdown look like when you said you're kind of increasing calories and you had a bit of love handles kind of forming? Yeah, so I was sitting for a little while when I first started tracking. I was guessing my maintenance was in the 26 to 2800. So I had a couple of weeks where I pumped it up to 29 just to kind of see what my body was doing. But then when

Starting point is 01:37:05 I, and even my wife was like, yeah, I've been noticing the little, you're a little thick in the way stuff. I'm like 32. So when I was at 3200 calories, I mean, it was, you know, based on some stuff, I've just found online, I was like trying to get to 20 grams of protein, like 90 grams of fat fill it in with carbs through a soy. Yeah. Yeah. Yeah. And there's a lot of different ways you can organize this. But with the amount of calories and protein you're eating you're probably going to want to have maybe four meals a day. You know, and you don't need to necessarily go 220 grams of protein. You'd be fine with 200 as well. Yeah. So 200 to 220. And so long as you hit that kind

Starting point is 01:37:43 of calorie target, especially for trying to cut. If you're trying to, you're trying to bulked and of course I can go up a little bit or that will go up. I mean, hopefully what I said hit home for you because I feel like you, the stuff that you challenged with is very similar to me and I know that that's my, that's exactly what I, if I fuck up, it's because I'm not hitting my protein intake. I'm filling the extra calories up with carbs and fats. And so then I get this like, oh, then I just put on body fat.

Starting point is 01:38:10 I don't put muscle on. So it's like so important that even when you go into a quote unquote bulk that you get it from good sources, whole foods so that you don't put on the body fat and you actually build the muscle. That, and then we, I know we haven't really talked a lot about programming, which obviously that's still matters here.

Starting point is 01:38:27 All right. What are you currently running right now? And maybe what would be really good for you too right now is to do something very novel, something different that you would never really run. So if you gravitate towards the bodybuilder type program, maybe we run something like a map strong or a different, very different unique program that that would conserve you too. So what are you doing currently right now? Yeah. So, well, I will say when I started experiencing the strength gains, I joined a power

Starting point is 01:38:55 lifting gym and 17 and I got into, I started using 531 and I used that for like, dude, like four years. And, you know, I couldn't even bench my own body weight before that, but got up to like, you know, 275 on bench and was feeling great about it. But my joints were certain to hurt. And I know you guys have talked about that if you stick to it too long. So I've been doing a lot of study

Starting point is 01:39:18 and I'm trying to find the right programs and cycle things more, unfortunately, well, not unfortunately, but I do have a year and a half year old son. So my lifting has gone to just like two or three days full body. Right now I'm focusing in the eight to 12 rep range for the past four weeks or so, maybe six weeks now,

Starting point is 01:39:38 trying some more hypertrophy stuff and trying to cycle between like a powerlifting and a power building to hypertrophy. And then rinse and repeat is kind of my philosophy. So you don't have any of our stuff yet. I don't oh shit. Oh yeah, let's do performance. Yeah. What do you guys think about performance right now? I think mass performance would be great, especially because you made the comment about a joint. Yes. And then after that, you would love that map said, well, like after maps for forms, but I think maps for for minutes would make you feel good. Yeah, go maps for for minutes right now, then do maps and a ball, like, and then after that, I would do something like symmetry. I would love to see that order right there. Nice. But we're going to send you maps for for minutes so you can do that. Follow that, take the advice that we talked about nutritionally, and then circle

Starting point is 01:40:20 back to us. I think, I think you're going to, I think you're going to be happy. Awesome. That sounds great. You got it. You can get so much for that. I got it. Thanks, Corey. Yeah. Awesome. Thank you guys.

Starting point is 01:40:31 Oh, pep going. Yeah. People need to realize that guessing your calorie intake or guessing where you're supposed to be at, you are always going to be off. Yeah. Always, always, always going to be off. If you want to eat, quote unquote intuitively, you have to have a really, really good grasp

Starting point is 01:40:49 of the signals of your body, and you have to be able to intelligently manipulate on a day-to-day basis. That's the only way that it works. Otherwise, you're probably gonna be off. Do you remember how much I pushed back when you first wrote the intuitive guide, and we used to talk about on the podcast

Starting point is 01:41:04 because of that, because of Mike man I really I do obviously intuitive eating is the pinnacle of of eating around like health wise It's with that and everybody should make that as a goal to get to but boy do I feel like 90 something percent of the people are just not there yet You know because this is a part where you it takes a long time of Tracking and figuring this out to understand your body, understand your habits and behaviors of what you default to when you think you're doing a good. I mean, I'm doing this 20-something years

Starting point is 01:41:33 and I never cease to amaze me when I go back to tracking. I'm under over estimating stuff all the time still. Well, this is where I think too, we were kind of coming in with a bit of a bubble in terms of like we're around a lot of people that were like everyday gym goers, like people that were always like sort of stuck in that IIFYM kind of mentality of like I am tracking I'm hyper focused on my macros and stuff and so we were trying to kind of buck that at the time in terms of like you don't want to stay there, but your average person, man, tracking is so enlightening. It's just, it's a learning process.

Starting point is 01:42:08 It's something. Yeah. Look, if you do something quote unquote intuitively, it's going to be based on your current understanding and your current knowledge and knowing. And if your current knowledge and knowing understanding on a scale of one to ten is a two, then your intuitive diet is going to be, that's about as good as it's going to get. So it's just a process, but yeah, you don't want to get stuck in tracking. You don't want to get stuck in counting because that's a

Starting point is 01:42:32 terrible way to live. That's not a good relationship with food. You want to have, you want to get to the point where you've got enough awareness and you feel good, and then you can kind of make those adjustments on a day to day basis. Today I'm going to eat more of this. Tomorrow I'm going to eat less of that. I feel this way so I need more of this food or less of that food. And now you've developed, you're developing a relationship of food. By the way, it's not a goal. There is no goal. This is a constant process.

Starting point is 01:42:55 There, you know, I am not the same today as it was five years ago. And I'm not going to be the same in five years from now. So that process of awareness, it's going to continue for the rest of my life. I want to add to your analogy of somebody who, you know, is a two and then they in two, like a rate on a one to ten, they're a two nutritionally as far as their education and understanding and they're trying to intuitively eat. The people that are a two, many times think they're an eight or a nine. So that's another part of this monster is.

Starting point is 01:43:21 You don't know what you don't know. Exactly. A lot of times you get somebody, if you ask them, hey, I'm a skill of one to 10, like, how, what's your nutrition knowledge as far as? I eat healthy. Yeah, or I know what a protein, I know what I need to, I know my macros, so they would rake themselves

Starting point is 01:43:34 as like an eight or a nine of understanding, but because they really don't know how to apply that to themselves, or have ever seen if they consistently do that, or know their own behaviors, they're really at two. So be aware of that also. Because again, back to picking on myself, I would give myself a 10 knowing like this stuff.

Starting point is 01:43:53 And yet I still fuck up and under and overestimate on my mask all the time. The key is assume that there's a lot that you don't know that you don't know. Okay, just assume that because then the next stage is realizing what you don't know. Then you're like, oh my God, I am a two. That's what's going to happen at first. But initially, just realize it, say, okay, there's a lot that I don't know that I don't know.

Starting point is 01:44:19 So let me try this process. Let me turn the lights on a little bit, look around and realize the direct, what directions I need to go and what I need to learn. And that's the process, that's the whole process of it. Otherwise, you're going to base your, your nutrition off of the your current understanding. And I'm gonna say this right now 99% of people in modern societies base their food choices on palatability and they ignore every other sign. They pretty much ignore every sign. So if they eat intuitively, it's gonna be what tastes the best.

Starting point is 01:44:49 That's basically the direction they're gonna go the entire time. Look, if you like Mind Pump, head over to MindPumpFree.com and check out our guides. We have guides that can help you with almost any fitness goal. And again, they're all free. You can also find all of us on social media.

Starting point is 01:45:02 So Justin is on Instagram at Mind Pump. Justin, Adam is also on Instagram at my pump Adam and you can find me on Twitter at my pump self. 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 Mind Pump Media dot com. The RGB Superbundle includes maps and a ballad, maps performance and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs.

Starting point is 01:45:38 With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having Sal, Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a full 30-day money bag guarantee, and you can get it now plus other valuable free resources at MindPumpMedia.com.

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Mind Pump: Raw Fitness Truth - 1979: How to Determine Your Maintenance Calories, Ways to Adjust Your Workout if Some Body Parts Are Developing Faster Than Others, In-Season vs. Off-Season Training for Athletes & More (Listener Live Coaching)

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