Mind Pump: Raw Fitness Truth - 1984: How to Prepare for a 100+ Mile Hike, Tips for Overcoming Hip Pain, Ways to Troubleshoot Extreme Fatigue & More (Listener Live Coaching)

Episode Date: January 7, 2023

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: If you want better chances at success, address the BEHAVIORS that lead to the results. (1:59) You can’t become a better parent without becoming a better person. (8:59) Teaching children to have a good relationship with food. (16:37) What’s going on with the recent egg shortage? (22:53) Sal’s cognitive protocol with MP Hormones. (28:13) Justin’s Icelandic massage. (30:45) Justin’s Scottish/Icelandic Adventure. (33:00) Another study reiterates the Mind Pump message on resistance training. (45:23) Utilize those free Mind Pump resources! (51:21) Following up on a recent Listener Live caller. (53:02) Butcher Box is giving away the house! (54:05) Shout out to Dr. Cabral! (57:43) #ListenerLive question #1 - Your thoughts on how I can mold MAPS Programs into training for a 125-mile hike over a 10-day time frame? (58:42) #ListenerLive question #2 - Could my hip pain be caused by the depth of my barbell squats or is there something else that I should be doing mobility-wise? (1:17:21) #ListenerLive question #3 - Could eating too much protein affect your body fat percentage? (1:27:45) #ListenerLive question #4 - Any advice on remedies to combat extreme fatigue? (1:38:09) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! Visit Butcher Box for this month’s exclusive Mind Pump offer! January Promotion: NEW YEAR’S RESOLUTIONS SPECIAL OFFERS! (New to Weightlifting Bundle, Body Transformation Bundle, and New Year Extreme Intensity Bundle) You get massive savings with each offer. New Study Indicates That Watching TV With Your Child Can Benefit Their Cognitive Development Egg shelves go bare as bird flu woes hit California grocers MP Hormones Justin’s Vuori Raincoat Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and changes in fitness for adults (18-65 years old) who are overfat, or obese; systematic review and meta-analysis MAPS ANABOLIC Program - Day 1 | Phase 1 (MIND PUMP) 30 Days of Coaching | Mind Pump Media Visit Joy Mode for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 20% off your first order** The Summit Project - Maine Heroes are Not Forgotten MAPS Fitness Performance MAPS Cardio Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen How To Do A Barbell Hip Thrust The RIGHT Way! (FIX THIS!!!) MAPS Symmetry MAPS 15 Minutes Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Dr. Stephen Cabral (@stephencabral) Instagram Joe DeFranco (@defrancosgym) Instagram Squat University (@squat_university) Instagram Marlon Shamell (@shamell_fitness) Instagram

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is Mind Pump, right? In today's episode, we answered live caller's questions. But this was after a 56 minute introductory conversation, where we talk about topics revolving around fitness, current events, our lives, studies,

and much more. By the way, you can check the show notes for timestamps if you want to fast forward to your favorite part. Also, if you want to be on an episode like this live, email your question to live at mindpumpmedia.com. As episodes brought to you by some sponsors, the first one is Vuri, makers of some of the best at leisure where you'll find anywhere. Go check them out, use our code and get 20% off. Go to VuriClothing.com. It's V-U-R-I clothing.com forward slash minepump.

That link will get you 20% off. This episode is also brought to you by Butcherbox. They deliver grass-fed meats and wild caught fish to your door at great prices. And right now if you sign up with them, you'll get pork tenderloin, ground turkey, and top soloing steaks for free in your box. Plus $10 off your first box. Go check them out. It's the new year bundle.

Go to butcherbox.com forward slash mine pump. Also we got to sail this month. So to help people get started with fitness, we have put together some bundles of fitness programs. One bundle is great for beginners, another one good for people who are more intermediate, and then we have one that's advanced. All three bundles give you nine months

of planned workouts, nine months of exercise demo videos, nine months of everything you need to get into incredible shape. So the first bundle is a new to weightlifting bundle. The second one is the body transformation bundle. And the third one is a new year extreme intensity bundle. You can find all of them at mapsgenuary.com. All right, here comes a show.

If you want better chances at success, stress the behaviors that lead to the results. Don't stress the results. In other words, let's say you want to increase your knowledge. Don't say to yourself, I want to know more about the subject by the end of the year. Just say to yourself, I'm going to read five minutes every single day. When you stress the behaviors, the results happen. When you stress the results, oftentimes, you don't get there.

I would take it a step further. I was thinking about this with obviously the new year being here and everybody talking about goals and stuff like that. I even liked the idea of focusing on creating behaviors even more so than setting any goals. 100%. It's just that. If you haven't, if you haven't read it all, setting this goal of all I'm going to hit, I'm going to read so many books this year instead of doing that, just like, hey, why don't

you just read a page a day or start with that and then catch the momentum after you've been doing that consistently for a week in, week out and then build upon that. And that same philosophy of reading applies to exercise, nutrition and every other aspect. Yeah, so instead of saying, I'm gonna lose 30 pounds this year or I'm gonna get better shape. So, okay, what are the behaviors that lead to this?

And which of these behaviors do I know I can do? And let me just focus on those and not even worry about the goal anymore. So maybe it's, okay, I wanna lose 30 pounds this year, what can I do? And then you come down and do it and you say, okay, well, I'm gonna walk 10 minutes after breakfast, lunch, and dinner.

So I might do that every single day. And I'm going to avoid heavily processed foods six days a week. And I'm just gonna focus on those things. I'm not gonna worry about anything else. And I'm going to avoid heavily processed foods six days a week. And I'm just gonna focus on those things. I'm not gonna worry about anything else. And then what ends up happening is the results, they come along, but it's the behaviors that lead to that. And it's the behaviors that stick around.

That's what is, that's where the success comes from. You guys weren't in here yesterday when I talked to Doug, were they, were you guys in here? When you and I told you what Katrina and I did for years? They were in here now. Yeah, so it's interesting. I didn't know you were going to go this direction and I actually forgot about this until you just brought this up.

So I'm going to pull it up so I can actually kind of list them hopefully I can get there in time. Here we go. So Katrina and I did something a little bit different this year for our new year thing. And so what we did, and of course not pulling up, but I remember most of them, so it don't matter. We made a list of all of these behaviors that we want to do more of, and the idea was, and there's a list of about 10. It is everything from a cold plunge to sauna, sauna, to meditation, to red light, to exercise, to go for a walk, to read all these, there's about 10 of them of these behaviors.

And so we set a goal of to try and knock off at least two or three of these things every single day, two or three. Yeah. And what we said was that we're not even going to hold ourselves accountable that, but the goal is to how long can we go into the year of never allowing a day to go by that we didn't do one of them? So yesterday we both did three different things in those categories and like we checked in with each other at the end of night And even a stick around like a board. No, I mean like we know what they are We have those she has the list saved in our phone one of them also was getting to bed by 9.30 Which is tough for us to do which we actually accomplished last night

And so we just made a list like that and said hey and now of course by 9.30, which is tough for us to do, which we actually accomplished last night. And so we just made a list like that and said, hey, and now, of course, I would like to do all 10 every day. And there might be some days where I get all 10 in a day, but I didn't want to make this mistake of setting this goal of, I'm going to do all 10 every single day. It's that here's the list of things I want to become behaviors in my life. And I'm going to try and set this thing where I do, as many of them every single day,

and what my real goal is, is to never allow a day go by that one of them. So here's why there's so much brilliance in that. And I know that's based on your experience, right? Training clients and seeing what actually works. They actually just study on this, where they set, where they found that small frequent successes led to more motivation and more of those motivated type feelings,

which we're all looking for, right? When you feel motivated, it's easier to do the things that you think you need to do or you should do, right? When you feel unmotivated, it gets real tough. So they found in the study was that small frequent wins or successes was more effective at producing that state of mind than infrequent large successes. Okay. So you're better off doing little things on a daily basis where you actually accomplish

them versus aiming for this one big thing and then maybe you hit it every once in a while. The small wins lead to the state of mind that is more conducive to success, which is that feel good, motivated state of mind. So you're far better off with those small steps than you are with the trying to hit the bigger steps. This took me so long to figure out as a trainer. I wish I could go back in time

for that first 70 years of training and training and teach people differently because it was such a big game changer later on that my success rate quadrupled with my clients from just applying strategy just like this one. I know, same thing. I always focused on two bigger goals and even trying to reduce it down.

It wasn't based on those every single day activities. Like the ones that it just takes very little friction to get involved and to do, but then it just seriously transcends into bigger goals and bigger lifestyle changes that happen as a result because it's just like a bit of that snowball effect that you just give me. Yeah, right, so I'll give you another example.

This is a real clear one. I could say I'm gonna cut my calories by 10%. I'm gonna reduce my caloric intake by 10%. So that's a goal. Or I could say, I am no longer gonna eat while distracted. I'm not gonna eat while I'm on my phone. I'm not gonna eat while I'm watching TV or on the computer. When I eat, I'm gonna eat and I'm just gonna be eating my food

and I'm gonna be present. Now, what that does, studies show very consistently. It reduces your chloric intake by 10 to 15% by doing that. But it's a behavior, rather than aiming for the 10% cut, I'm just going to change my behavior, the result of which being the automatic cut in calories. Now it doesn't take a rocket scientist to see which one is more likely to be successful, which one are you more likely to be consistent? One thing I didn't notice so too with clients is like,

they just weren't aware of a lot of their behaviors like that they would do on a daily basis. And would like, almost their mind would play tricks on them to shield and hide a lot of these behaviors where they would quickly consume food and not even realize like how many that was, that they actually ate or, you know, they would quickly consume food and not even realize how many that was, that they actually ate or, you know, they would, whatever it was like, if they really thought

they're gonna eat hours of sleep, they really kinda looked back at that and found that, like, only maybe five hours of it was quality sleep, they woke up and, you know, a couple times during the night, so I think like, you know, really kind of taking into account an accurate assessment of what you do on a daily basis, like the most, you do like the habits that you repeat the most.

Yeah, you have to be, you have to try to consciously become aware. You know, it's funny when you say that, I remember distinctly, this was relatively recently with Aralias, he's my two-year-old. I'm like, you know, I wanna be more present with him. I wanna be more present with him. And so I have this bad habit of when he would be playing

or we'd be playing together, when he would go off to do some playing on his own. So him and I would play with cars or something like that, right? And then he'd go off and then start playing by himself. And I'm like, oh, he's by himself, I'll just get on my phone and do some work. So he's over there, I'm over here doing this work

on my phone. And I said to myself, you know what? I'm just gonna be really present at the very least, I'm just gonna look at him and observe him and watch him and be, and you know what I noticed, and this broke my heart when I noticed this. I'm watching him, so I'm not on my phone. He's over there playing by himself.

Every once in a while, he turns to look and see if I'm watching him. Yeah. And I realized, holy shit, I wonder how many times he did that to me. And he looked and I was on my phone at the same epiphany. Did you really? Yeah. Watching my son play and they just want to know you're watching. Totally all it is. It's like, and if you're not, even if it's just for a second and then they see you on the phone, it's just like, it has to affect, you know, part of their psyche a little bit. Oh, 100%.

That was actually, that was one of the things. I mean, we didn't get everything right. It was one of the things we got right because Katrina and I both agreed upon that early and it doesn't mean there hasn't been slipups where one of us started with, but it's so great that we both were on the same page and that the other one calls the other one out.

Yeah. So like if I, if we're all in the living room, max me and her and one of us pulls our phone out, it's like, what are you doing? Get on your phone and then call the other one out and like, right away. Yeah, and so it's just been something that we've been, we've been really good about that.

And even like the TV, like for the most part, it's those, I don't want him to see me sucked into that. I can still manage to go, I can go to another room and go up to the office and go do that. If I really need to go take a call or I really need to go answer something because that happens, right? There's times when you're running a business

that we have to put fires out or you don't anticipate that. And so there's ways to, yeah, I'm a new runner but I think it's so important that when there's play time and you're right there and you're interacting that he doesn't see you like that. Well, you know too, like I actually had to verbally announce that I'm doing emails or I'm working,

you know, and it sounds ridiculous and silly like I gotta do that, but like I'll be like for 20 minutes right now, like I'm doing emails, I'm on the phone, like doing work, like the kids know. I think doing that. I think that's smart because you're showing the intention and they're not just thinking or

they're not scrolling. Yeah, we're subconsciously. Yeah, farting around on there, like just, you know, trying to ignore it. By the way, dude, when you do this because we were pretty good with TV, but recently we're like, let's almost eliminate it to the point

where the only amount of TV that we'll let them watch is about 15 minutes before bed, like a treat. So get ready for bed, 15 minutes, we set a timer, he watched. So other than that, there's nothing. It's a lot of work because you have to be on all the time. So we had this break where we were off and I was home with Jessica and we didn't use the TV at all. And you were on. Like, it's not like you can't put the TV on and have, it's so or luring, you'll turn it on to give yourself a break. So you don't do it. It's like, you're signing up for a lot of work, but I think the, you know, that's totally worth it. I mean, we were talking about it in Jessica and I were like, you know what?

You can't become a better parent without becoming a better person. You have to become a better person. You gotta adapt. That's it, bottom line. I think it's kind of like the advice so that we give around like fitness. We had live callers and we talked to a caller and said about mobility and stuff

and it's something he avoids. And so it would be one of those things that I would tell someone, just do this and then see for yourself and then you make that call. I feel the same way kind of with like parenting in a situation like this, right? Like you don't know that you don't know.

Like I have so many friends that have never actually disciplined themselves to take the iPad or TV out of their lives and then actually do the work of like, oh my God, this is an exhausting week. We're not doing any iPad, but pay attention to the kids' behavior. Totally. And it was so obvious.

You can see that the difference when they go back on it. We did it enough times of, oh, let's try and let it in. Oh, let's try and let it out. Oh, let's give them this much time. Let's only give them this much time. And we played with it enough times to go like, there is a clear, very clear difference in, and even in a amount of time,

like you talk about a small window, like 15, we found even up to an hour is not bad. As soon as it gets beyond a total of an hour of time in front of any sort of tech like that, the iPad or the television, we see negative effects. Like more irritable. Irritability, the behavior, they doesn't listen as well as he doesn't go down,

he doesn't go down for bed as easily, he doesn't sleep as long, like I mean, a whole host of it, which by the way only makes all those things more difficult. So you think as a parent, you are helping yourself out by putting them in front of that iPad for an hour too. But then what you don't realize is you make night time and bedtime and then listening to you more difficult. So you really are just- And then listening to you more difficult. So you really are just- And then you wanna use a TV more. That's right, so you're really only trading one

for the other, you're temporarily making it easier for you in that moment, but you actually make the rest of the day more difficult for yourself. And I think when you tease it in and out enough times as a parent, if you're aware, if you're paying attention, just like somebody who is learning about eating correctly for the first time and pulling certain foods that don't agree with him out, if you're paying attention, just like somebody who is learning about eating correctly for the first time and pulling certain foods that don't agree with them out. If you're being come aware and you pay attention, it's not hard to close you.

No. It's not hard to convince you to do that. No, you can see the value. Speaking of awareness, the kids are the most present people, like children are so present and aware of everything that's going on at all moments. With TV and electronics and that kind of stuff does, it actually teaches them to not be present and not be aware. But when you take that away, like, you know, when little kids, like I said, I have a toddler and his language is developing so rapidly

and he's saying things and phrases that we didn't necessarily teach him, he's just saying them. And then you realize like he hears and sees everything. They have to be present. It's a new world to them. So everything, they're paying attention to moods and what you're saying and changes in the room and what's happening and what the electronic does

is actually teaches them to disconnect. And there was that study I brought up a while ago that shows that it prevents children from learning how to regulate their emotions because they learn how to sooth and disconnect. So they're, I'm upset, TV boom disconnect. They never learn or they don't learn as well the skill of emotional regulation. So when they said in that study was if you are going to do stuff like that, like wash TV or whatever, to interact with them at the moment to

make it. Which to me is exactly what I see when I don't, when I allow them, when I, when I put it on, yeah, when I put it on, allow them to do it, the things that I'm challenged with is his behavior and his ability. Like, it maxes so good about his routine and his time, the things that he does that, if you know, it's, okay, it's about time. Okay, you know, okay, daddy, two minutes, okay, two more minutes. And then we up. All right, and he's like, if it was one of those days where he got more and we saw this over vacation because we were a lot, we were looser on vacation with some of the tech and stuff.

If I allow him to do that and then, okay, so I'm like, no, I don't want to, like, what? No? What do you tell me no? Like, you don't even tell me no, but he does tell me no then. And then when I'm, yes, you are, no, no, no, no, and I don't want to, later, daddy, later tell me no then. And then when I'm, yes, you are. No, no, no, and I don't want to later, daddy later.

And it's just like, I see that clear difference of when it's been a day where we've been outside playing and we've been doing physical activity and it's time, he's like ready. Dude, yeah. So, so kind of similar topic. So we've been learning about teaching young, young children how to have a good relationship with food, which is

different than what I would have thought. So I always thought, well, you teach the kids, this is healthy, this is unhealthy, you talk to them, this is what we're eating, this is what we're not eating. But I'm what we're learning and this actually is quite effective. I'm seeing it now with my toddler is you do sacrifice initially a little bit of nutrition so that the child develops a good relationship with food. So here's what you do. You set out three or four things, one or two of them you know that they like. The other one of them you know that maybe they'll eat the other one that's kind of experimental. You put it out in front of them and you say it's you know it's snack time time to eat and then

you let them eat what they want and not eat what they don't want. And you continue to introduce the foods that you want them to, and eventually they start to pick it up and eat the foods. And what it does, they develop this better relationship with food versus this finishes it. Just shows it though. Don't eat that, can't eat this, that's unhealthy, that's good. And it's working. I would have never imagined that it would have worked this way

to where now I'm introducing these foods. I'm not saying anything, I put it in front of him. the first 10 times he won't touch the new thing. He'll just leave it. That's fine. No big deal. Hey, snack time is over. Can I throw this away? Okay, blah, whatever. Well, and it's such a trip too. I noticed this even with my kids, especially Everett, because he's the most picky that their palate changes. And it goes like every, I want to say like almost like on a five year schedule with him, like all of a sudden he's like wants to try all this new stuff. And he was like eating fish.

And we're just like, Courtney and I are looking at each other. Like what you want to have this? And it just like, you give up hope for a while because it's like, I don't know if he's ever going to like come around. We're always going to gonna be trying these methods and doing this, let's try this method. And eventually just overnight, he just decided on his own.

I think it just really had to be on his terms. That's just his personal. Now, that's exactly it because... Now, when you look back though, Justin, do you, because I know that you guys had different like consistencies with Everett and Ethan around their eating? look back though, Justin, do you, because I know that you guys had different, like, consistencies with Everett and Ethan around their eating. Do you attribute any of that to the eating behaviors that you guys created, everything from breastfeeding to the whole

foods that you are preparing yourself forever and Ethan? Do you think that had anything to do with it or do you think it's purely their just doing? Yeah. Yeah. I think, you think, I know what you're talking about like when I was describing a little bit of a difference there, but an Accordant Corrected me, sure, that episode was like, no, I did the same thing. Like she's like, breastfed in the same amount of time. If not longer had pre-made,

a lot of those blended options where you put Spanish and Félix and then had that and fed him with that. So it was just interesting that he just completely had different palette. And was just very much drawn to only like three foods and it was like all, like, carb, heavy. But yeah, I think it's for them, for Ethan Everett, it's very much of a personality thing. And again, I don't know specifically that it's like I could just divide it in half of like, like, Ethan is completely Courtney personality and Everett's completely me, but it's very close.

And so I was very much like that, you know, when I was a kid, it was very hard for me to eat new foods and to be convinced. Otherwise, because I wanted to buck, you know, I wanted to buck the system. Well, so that's just it, right? So this has totally changed my paradigm and the whole thing. The most important skill you could develop

in a modern world around food is to have a good relationship with food. In the past, it was understanding that we don't have a lot of food, I gotta eat all this, where I'm gonna miss these nutrients or I'm not gonna be healthy. So you look, and that stuck around. That's how we were raised, that's how our parents were raised,

and you know, definitely our grandparents. But today, there's so much food everywhere that the adults that succeed in this environment, they just have a good relationship with food. They don't use it to, you know, to lull themselves, they don't use it to distract themselves, they don't use it in the depressed. They just have, so the most important thing,

and I totally would have said completely different if you asked me five years ago. The most important thing today, what I think now today with my youngest is my youngest kids, is the relationship part, not the like, you have to eat that, you don't have to eat that, but rather, giving them a sense of a feeling of autonomy, learning to kind of feed themselves,

kind of creating barriers that they're not necessarily aware of. Like, I give them the options, but I give them enough options, and I know that there's at least one or two things that I know they'll eat. So they can, and if they want more of that, that's totally fine. And then there's meal time, that's the other boundary.

This is meal time, this is snack time. Oh, you're hungry, snack time will be here in 20 minutes or whatever. That's pretty much it. And it's working. Yeah, and to kind of go further into that, like what we found too, was that Everett was really into the cooking process

of it all. So he got into that and Courtney started to really kind of work with him on like creating recipes and doing stuff with her That's max so it was like game changer though. He'd actually eat it then. Yeah Yeah, so it's like duh. It's like such a no-brainer But we just didn't include him that process You know the big one interesting anything. I've never thought about that although so we're pretty lucky Right max is not a picky eater. I mean he will really eat pretty much anything that we'll put in front of him

Although he does gravitate towards carbohydrates more, and I have to be, we have to be more actively aware, but that's just on us. That's us making the choice of making sure we put that in front of him. But I do know he gets really excited to try the food that he makes. So that's a cool strategy. If there is anything that I struggle to get him to eat more of is to actually probably have him prepare it in the kitchen with Katrina, because he loves to do that. He absolutely loves to cook with her. And you could do that when they're even young.

I mean, because Max is was he three. He just turns, yeah, he's barely, well, he's three and a half now, right? So, but he's been doing that for the last year. Yeah, because you can have him do something like, really, it's like, he'll like grab the seasoning for the meat. Like, he can't do anything else. So let's have him like sprinkle it on. Yeah, he just loves to get up on, like, we have a stool to get him up.

So he's at the height of the account. Oh, like one of his Monday's story. Yeah, so he just gets up there and like, you know, Prudent Katrina hold this, you know, hand me this, pass me that and he's not really doing anything but speaking of food, speaking of food, I had a little panic attack over the weekend. We went to Whole Foods to go to grocery shopping

and I'm over there and I'm gonna go buy eggs No eggs not no eggs that I like. I was a shortage going right now. No eggs at all Yeah, so Mike that's weird whenever you ever been to the grocery store and there's no eggs So I'm like this is weird. Uh-huh. So finish our grocery shopping go to Safeway No eggs bro. No eggs at all weird considering getting chickens again because we did see that like it's crazy They're like hard to get right now. There's a there was an age shortage. Yeah No eggs at all. We're considering getting chickens again because we did see that. Like it's crazy. They're like hard to get right now. There was an A shortage going on. Now I found some and now they're available again,

but there's an A shortage. So many goddamn chickens. How's that point now? So how, like what is happening? Bird flu. Yeah. No, I swear to God. Is that true?

Yeah, maybe that could confirm it, but yeah, I looked it up yesterday. Yeah, bird flu. So there's literally, so egg prices are gonna go, I'm sure are gonna go through the roof. Yeah, but you know the sense it's okay. This is so weird Never have I ever lived during a time where there was a staple like where I go to the grocery store and there's a staple food That's not on the shelf. I've never experienced that before. Yeah, that's like bread milk meat, you know fruit Just to a paper. Yeah, it's so I think you've experienced

How we get to it? Yeah, I know that was. But do you go to the grocery store and see no eggs? And then I'm like, uh, uh, oh, is this like part of the like supply chain thing? Like what do we do? I just go on. They call it avian flu. Avian flu. Yeah, not virtually. Why not bird? Does it? I think that's what humans get is bird flu. I'm not sure. But I've avian flu is I feel like I take it. I feel like PETA said that that was offensive or some shit Don't don't call him birds. I mean is there stats on like how many how many how many like flocks it knocked out or Oh Google oh Google tells us there's perfect. Okay

Bro, we're such sheep. You know, saying like, oh, there's no eggs. Oh, Google. Oh, Google tells us there's a perfect. Okay So it was like foster farms like you're getting like hammered right now like what's going on? I want more answers. You know what I'm saying? There's still cranking away making great money. Did it really freaking hurt him that much? Or was it maybe they met with the beers diamond mind people? How do we do what you guys write, right? So regulating eggs the same way they do diamonds. He'll have the chickens trust me. They'll work. Yeah, he's going to the room.

You getting anything, Doug? Yeah, 10% hike and price. Yeah, that's it. I'm not getting I'm not getting details about how many chickens are knocked out here. Maybe you just had or just like that. That 10 foil hat. I'm starting to get more secure on my head, more and more. I'm telling you man, just saying I am.

Oh my God. I saw that. I'm so sad to be right. Let's all be right now. I wish I was right. It was the worst. It was the worst. Do you speak in a grocery store?

I don't know if I ever got, told you guys this a while ago. I just remembered it today. I was like, I gotta bring this up. So years, this is the weirdest, this was the weirdest experience, one of the weirdest experiences for me. So when I was in, I gotta bring this up. So years, this was the weirdest, this was the weirdest experience, one of the weirdest experiences for me. So when I was in junior high, junior high was a tough time for me and I got a lot of scuffles and fights.

And at one point, I got jumped. I told you guys in the boys' bathroom. I walked in, bunch of dudes walked in, shut the door behind me. And there was one guy in particular, who was kind of leader and it was like this gang or whatever, and I got jumped. I like five dudes, right? And it was like, you know, soccer was kind of a leader and it was like this gang or whatever, I got jumped, I like five dudes, right?

And it was like, you know, Soctor was traumatizing after that. I went after the guy, I got in the fight. Anyway, I got suspended, it was a whole big deal. Well, anyways, years later as a grown adult, so I'm like, you know, late 30s. I'm at the grocery store and due to taps on my shoulder and turn around and it's the dude,

the main dude that jumped me with all those other kids. And he was, Sal, man, I gotta apologize to you, man. And he's like, I'm a pastor at this church. Oh, wow. He became this total Christian, was a project. And I was so torn as a grown man. Because pardon me, it was like, yeah, now let's see you try

that now. I've been dreaming, dude. Yeah. I've been dreaming about getting you, like, like, ever since I was a kid. I used to see Sal's like, fist, just, yeah. I was so torn, like, getting, getting, like, like, ever since I was a kid. I used to see cells like fist. Just, ooh, I want to, I was so torn. Like, part of him was like, well, that's nice.

The other part of him was like, you know, can I get like one? Yeah. You really feel bad? Yeah. We just hate it all the time. Yeah, you're really ruining my fantasy. Let's see what happens.

Yeah, I got some stats here for that. Oh, that's here. Unbirds. Deadliest in US history, I guess, bird flu is the correct name as well. The worst poultry health disaster in US history, 50, 2.7 million birds dead. Whoa. It's a chick apocalypse. All right, I feel better now. No, I mean, not like, wait a minute. 52 million. Yeah. Oh my God. That's crazy.

Well, and okay, on average, do you remember remember Justin would have what a what a chicken produces? What's it in an egg for like their month or day? Yeah, they had one a day A couple of eggs a day per one for one. Yeah, one is one of the fans Yeah, well, I had a chicken that produced at least two three a day Yeah, I think average is around one maybe yeah, I don't want it one a day So that's 52 million eggs a day that were short yeah yeah holy cow yeah that's a big short is that that's what makes sense sucks and they sense this is wild more logical than the toilet paper what else is going to happen that's what you got man

I'm on here yeah yeah um so you guys I don't I don't get that's what's gonna have great if you know what if we see locusts and boils yeah I'm done. I'm gonna tell you guys right now. If I start to get boils, if we see Locusts fly through St. Jose, it's done. Yeah. I repent. So I told you guys, I'm gonna tell the audience just so they can follow along. I'm starting on, so at mphormones.com, I told them that my goal is I want cognitive performance.

Like I really, I don't care about muscle fat loss, I'm happy with all that. I want- I want them brain gain. Yeah, I want you to put me on like a peptide combo or whatever that is gonna maximize cognitive performance. I prefer them the same thing. You got, okay.

So I just waiting. Today I just started. So obviously, you were early to notice anything, but I'll let everybody know what happens. I told them to dumb me down, just make me sexy. Make me as hot as possible. If it makes me stupid, that's fine. Don't kind of be clodred,

yeah, just give me whatever it takes. Let's hold out the handsome hair. Yeah, yeah. Well, it does have a two-dirt, three-and-a-big-ass heads. Just a nightmare of me. Big ass heads. Just a very big, the smart guy. Look at this. Adam.

He's so simple to me. He's so handsome. He's so handsome. Oh, god damn it, you get a pass. Did you really need a tear, man? No, of course not. Are you doing, are you doing, are you doing? I gotta meet with him.

So I'm the last one to go get my, I had my blood work. I wait so long. It's not, dude. Every time. You know, it's like you would think I was one to go get my, I had my blood work. I had my blood work. I had my blood work. I had my blood work. I had my blood work. I had my blood work. I had my blood work. I had my blood work. I had my blood work.

I had my blood work. I had my blood work. I had my blood work. I had my blood work. I had my blood work. I had my blood work. I had my blood work. I had my blood work.

I had my blood work. I had my blood work. I had my blood work. I had my blood work. I had my blood work. I had my blood work. I had my blood work. I had my blood work. I had my blood work. I had my blood work. I had my blood work. I had my blood work. I had my blood work. I had my blood work. I had to cancel it, I canceled it, and then something else came up. So I got a reschedule, and I'm looking forward to meet with them. And I'll have them put me on a stack.

So we'll see what I do. Do you guys have a nurse like flirting with me when she took my blood? No, at least I thought she was flirting. Do you think everybody's flirting with you? I'm showing the ring. I'm just like a kid from this. Wait, wait, hold up. I don't think everybody's going to be doing it.

Why you make that up? It's not. It's me. You can's gonna make that up. It's not me. You can't just make me stuff. I don't think it's me. You see, somebody give my bag right out, dog, Justin. I'm sorry, I was getting your bag right. I was just reiterating that guy was looking at me for a while. No, I'm in there and the nurse goes to take my blood pressure

and she puts the cuff on me and it didn't fit. She's like, oh, you have big arms. That's how she said. That's how it was. But I've been sure to text you know, my wife afterwards. Like me, my little nose, there's love you so much. The nurse was calling to go the side of my arms. She said I had to use an obese person's cuff,

that's what she said. I'm gonna jump ahead of you on this one because we got massage in Iceland. Oh, what? And I know you're gonna bring this up. What? What do you mean? I love you, honey.

I'm just saying. Okay, so I heard you telling, I heard you telling Sal yesterday. And so you had these hot springs, correct? Yeah. Salt geothermal heating. So it's all like part of the hot springs and stuff that they have around there.

And you actually got a massage while floating in one of these hot springs. Yeah. So it's like, that sounds cool, itself. So super cold, but warm as well. So they're out of the surface and then warm water. And so they have like these yoga mats that are like extra thick and they kind of float. And so they put this like warm blanket on you. And then you have this like pillow

and then like towel over your eyes and all that stuff. And yeah, so they like, they still use some kind of oil and they kind of lift your back up and massage your back and then massage your neck and all the tension spots ahead. Dude, it was fantastic. And I thought it was gonna be crap because it's like you're floating around like in water.

You're like, how can this be any good? Now you say they, like who's they massage you? You can massage by guys or girls? No, no, no, no. It's always girls. Okay. On the same way too. I'm just saying, I know the joy getting like some dudes.

I can't relax, it's like, it's Katrina, it's good. Yeah, obviously that's the Katrina's profession, and that was like one of my stipulations, is like, no, it has to be a female. It's like, it's not like a sexual thing, it's that I can't relax with a dude rubbing me. It's just a review.

Thank you, yeah, it's just not my thing. And you know, it can be your thing. My brother-in-law, like, massages, he'll come by and he'll rub my shoulders. I can relax a little bit when he does that, but if I'm like naked and he's rubbing all the way by, I just can't relax. That's a different level.

Challenges, you can do it really. Yeah, yeah. It's like the lack of him to be. I'm trying to be pretty in this way. I'm like naked and he's rubbing all the everybody just can't that's a different level challenges. Yeah, yeah, I start to like it. I'm like, I'm gonna be present. I'm like, are we doing with this? You know, I don't like this. A few voters. It's like a few. No, so, so it was yeah, she's mildly attractive. Yeah, it was mildly.

It's just like it's like a totally downplay. It's a potential attractive. It's pretty attractive. Whiched. It's just a touch of attractiveness. It's just pretty attractive. So this was an Iceland. So this is probably a tall, like, yes, I'm kind of Scandinavian blood going on there. How was your trip over there by the way? I'm a rescue you right now.

Pull it out. Pull it out. I'm just being honest. How was the trip over there? So you go to Iceland? No, it was great. You know, Iceland itself, because we went, that was the second half of the So you go to Iceland. It was great. You know, Iceland itself because we went That was the second half of the trip. I'm totally doing this in an out of order, but

Iceland was amazingly stunning gorgeous Environment like it almost was like Feels like you're an alien planet because first of all, you only have like four hours daylight because it's a winter and like four hours of daylight because it's a winter. And so you'll see the sun rise at like 10, 30, 11 o'clock and then it goes to about four o'clock. Wow. And it never gets higher than where you see it like set. So it was just like barely above.

Yeah, the skyline and then it would just go across like this and then go down. Oh wow. And it was just so trippy. So it was like nighttime most of the time? Yeah, I mean, it felt, yeah, I mean, for the most part, it was night. Like we did a lot of things at night.

Wait, so you don't see the sun do this? No, it's a placement. It just kind of stayed because we're at the very top. That would trip me out. Yeah. And you also see going to, so the moon, it was like visible still. And you see the sun kind of doing this across

and dropping down in the Yeah, it was it like really felt like now they say that cold weather and darkness tends to affect people's Moods and personalities. How are the people over there? Yeah, yeah, it's so I mean I Found Iceland to be amazing like it was great There was a distinctive difference in culture and people with Scotland and Iceland. Oh really? And I think the cold weather and the dark nights

and it has to like play a factor. Really? People not happy. Like very like no bullshit, you know? Like, like we don't joke here. You know what? She like, like it was like some, like we had like a coin toss whether know? She's like, like, it was like, some, like we had like a coin toss

whether or not we're gonna get good service or like extremely rude service. Really? Yeah, it was very much of a coin flip. And it was usually the younger crowd. Like the younger people were super cool and nice, but like the old, you know, dogs that were there, dude, we had this tour guide that literally was trying to leave me.

I stepped out like at this stop to get food and I was trying to get it and then I saw something that I went to go purchase, like I put the shirt on, oh, this is sick, I'm gonna get this. And like, oh yeah, go in there, I was literally a minute late. And there's like, he's like, yelled at Courtney and her sister and the other girl were traveling with and was like yelling at them because they brought food on. I was like, you don't do that.

This is not a cafeteria here. I'm about like chewing them out. And he's like, where's you? Like, he counted everybody inside. I wasn't there. And so he was like, get in. We're leaving him. And like starts the bus up and was like trying to move out. My sister-in-law steps in between him and puts her foot outside so she's blocking the door from closing. So you're not leaving. Wow. Wow, bro.

Yeah, that's crazy. He was a dick. Dude, I'll roll him under the bus. Wow. David is his name. Anyway. Fuck David, I said fuck yeah. Just a prick.

Wait, okay, which one do you like better? So, I mean, that's tough. They're both awesome experience. Like, so it was, I like Scotland because it's like, I have ties to that somewhat, like, I know like some of my ancestors came, it's kind of like, you know, identified being Italian, and it's like I kind of my ancestors came, it's kind of like identified being Italian, and it's like I kind of identify with that,

but also too, just the people are so overly welcoming and hilarious and super dry sarcastic. Everybody's busted my balls the whole time there. So I had to drive on the wrong side of the road, and that was the first time I ever done that. Because we do it the right way. It was the wrong side anyway. Did I see you, it was a manual too?

And manual. Did the shift of that? That had been weird right there. Weird. And also too, so we had to go from Edinburgh, which is the city, which is shielded by a lot of likes. So not a lot of the snow and we ended all that come there. And so we're going up to the Highlands

and as we did that storm rolled in, and I'm like, first time driving the stick on the right, on the left side of the road and then going up and then it just started bombing us with snow and I'm two wheel drive. Oh my God. It's going all over the place on me. There's these roundabouts,

so they had roundabouts in the middle of the freeway. Dude, and it was so confusing. Like there was like, Oh, because you gotta go left. Yeah, you have to go left to get around. And then you have to know which stop to take. And so I missed one or two. And then we're, I was at this back country,

just like driving like a one lane road. And I didn't know like the protocol, like when I ran into somebody, like who goes one-lane road. I didn't know the protocol, when I ran into somebody, who goes first and all that, one biggest thing was when I had to get back on the freeway, there was this sign. You look at an entryway to get onto the freeway. There's these two signs, and it was a circle with an X, and it was red circle with an X in blue.

Now tell me what the fuck that means. I would stop, probably. You stop. Yeah, that's what I would do. You don't stop. You're not supposed to stop. Oh, that's what that means. Don't stop.

Don't stop. I was like, no. So I like I pulled over. I was like, Courtney, like Google this. And I'm like, you know, panicking, like, oh my God. What a shit though. Oh, man.

And so we read up on the other, I was like, whoo. So I at least was glad I pulled over. And then this car kind of went past me and like, oh, I guess you do go and fall. But there was a few snaffos, but not too terrible, but yeah, it was driving was nuts. Was there a name of those Mercedes buggies

that you sent to those were sick? Oh yeah. But there was a, I've never seen those in the United States. They're like inflatable. You see that? No, no, they were sick. Yeah, I don't know the name of them, but they look like a tundra view.

Did you see the thing? They were like a crock. You know the Mercedes spr springer vans? They kind of look like that, but a little beefier with these massive mud tires. A massive tire. Yeah, they look like a toy. It looked like I want one.

The guy was telling me like how incredibly difficult is to like maintain them and service them and stuff. But so they, when they get to like real deep powder and snow, they deflate the tires. Like you would, you've seen some of those in like a epismo in the sand. Very similar to that. So they're like deflated a bit

so it gets that extra surface area. Yeah. So that's kind of what the, so we took those to a tour up to the glacier that you take like these snowmobiles and you just bomb it up this glacier. Which kind of was a bummer in the tour. We got all the way up there

and we were supposed to go through this ice cave and the weather conditions got crazy and it covered the cave. So we had to turn around. I was like, no, my Instagram moment now. It's great. You know, that's a good thing. What you just said is actually,

I was gonna tell Doug that when we got caught in a storm up in Tahoe, we just barely missed it. I drove through more of it. And Doug has the BMW, which is kind of four-wheel drive. And so he went and got chain, or he went and put chains on, like you don't know, chain chains on that.

I was gonna tell him to just flatten his tires, because that's a great strategy for someone who's driving. We do just let you just bring the air-con. Yeah, you just bring like 10, 15 PSI out. And it lets the air out of the tires. And so they better try, yeah, better try. So they're all tight and air tight. Yeah, and it's snow, it's also, yeah.

It just spins like crazy, where it leaves their deflated. Is there a better traction. Are there times when you need chains even with all wheel drive or for all wheel drive? So what, so the CHP will enforce it if you have street tires and not off road or aggressive, like my truck doesn't ever need.

Never, right. So even in the like blizzard conditions like you're, you're still fine with tires like that. And technically, if you have good all-well drive, you still should be pretty fine. And the new cars, especially like the Rover and stuff like that, like those things, it senses a tire starting to spin

and it will shut that one off, the other one overcorrects. And those things are really, really stable, even with their, like their quote unquote street tires. Yeah, you're driving an old car and wet roads and stuff like that. Yeah. Well, I mean, I think that's why Doug was a little nervous like his BMWs a little bit older, right? You're almost like, yeah, and I driven to Reno that morning and on the way back, my car was definitely drifting. And so I said, well, I better just put the

chains on for extra, you know, safety. Yeah, I went, I went in bottom for my niece who had a, you know, she had an all-wheel drive Subaru and I still put him on hers, which it was necessary because I even drove her, I drove it around and I came to stop at the stop sign and went, wooo, right through the stop sign. And I was like, okay, you know, I've never taken me, you know, I've never even put chains on the car. I've never even had to do it.

Yeah, they're pretty. Never done, right? Yeah, I mean, yeah, it's not that, it's not that. It's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's, it's yeah. I mean, yeah, it's not that. It's not something to say. And you can use to anything today. You know what I'm saying? Like, yeah, you can use to it. It's pretty easy.

I know Doug fucked around with his for a little while, but I think he had, you had ones where they older, did you have him for a long time? I know, I actually bought him last year. Oh, really? Yeah, so we had this young guy named Max. He came up with a... Just delegated, that's what I'm saying.

Yo, yeah, so how I was? He delegated to a 16 year old man. Yeah, so he, he's a smart kid. He got on YouTube and he kind of figured it out. He put them on the wrong wheels and then he put them on upside down. But anyway, we got it figured out in the end. I'd really not use chains a lot. So I got kind of wet out there because it was snowing pretty hard.

So you know what actually, because Katrina is like, you're so crazy when we get in these moments where we're driving through the blizzard. And she's like, you and my niece was freaking out and my worried about her and I did all our change. She's like, you don't even worry about it. I was like, I don't, the snow doesn't scare me as much as actually the rain and water on the road.

Yeah, because that shit, you'll be driving 60, 70, because it's unpredictable. And all of a sudden you'll see a puddle in the street. Or you won't see it. Or you won't see it. And you hit your wheel and that shit will jank you. Yeah. And so I'm more tense in the,

and so we went down the hill in the blizzard, totally fine, whatever we'd drive a little bit slower. So if I had to get down there, which took an hour and a half to get down the hill, then we hit into Sacramento City area and it was just pouring. And I was more tense driving in that all the way home than I was in the Blizzard.

Because I feel like in the Blizzard everyone's on fuller, you're driving 40 miles less than you would be. The rain, people will be bombing still. And you're flying on the freeway because it's just rain. And then I'll send you hit an area where there, and it just pulls the vehicle. I got both of you when I was in Scotland because it was more like raining and then you kind of went up

and then it started snowing once I got higher in the Netherlands and Scotland because it was more like rainy and then you kind of went up and then it started snowing Once I got higher in elevation, but dude, I had like everything thrown at me possible And then I was driving the you know the wrong side of the road I'm gonna stop and make it total commercial right now though because like I actually I did a really good job of packing the right clothes for each environment Yeah, and I didn't know ahead of time that Viori had this rain jacket, that's super light. Like it, it's just like, it's thin material, but repelled like all the water and everything.

So I just layered up. So I was like, it was cold, but in rainy, so it was like kind of difficult to gauge like what exactly to wear. And so it was cool, because I could just put it on top or whatever I was wearing. And then I didn't have any. I don't know if I made a raincoat.

Yeah, and it's sick too. I have it over there, but it's like stylish and whatnot. So I prefer stuff like that too, because of the how quick I warm up. Exactly. You have some big thick heavy coat on that it protects you and stuff like that, but then you're like sweating inside.

I was in my battle in Iceland. I had to have like a down jacket in like, I had to like the first day I didn't do it. Yeah, froze my chonies off. Have you ever noticed what I snowboard in? I snowboard in like just like this. Just like that, the Ori jacket, a real thin, it's water repellent.

So I won't get wet in it, but I'd rather wear a sweater underneath, and then when I get hot, it's pure a sweater off, so I won't get wet in it, but I'd rather wear a sweater underneath, and then when I get hot, it's pure a sweater off and then I have a t-shirt underneath. First is like, then I have a jacket that's like thick inside, and it's a snowboard jacket. Oh man, I'm like dying by it midday, for sure. I go inside, oh my God, I was like, sweat.

Yeah, I would see, I would snowboard in that. Yeah, that's it. I didn't even know they had that jacket. Yeah, it's cool. Me either, I was totally digging it. Hey, I want to bring up a study with you guys because it's a new study and it's a study on strength training and diet.

And I'm going to read to you some of the stuff that came out of this study. And it's cool because it supports a lot of what we talk about on the podcast. And it's even cooler because they did some pretty cool comparisons. So check this out. They compared resistance training plus

diet to endurance training plus diet to resistance training plus endurance training plus diet. So those were the three groups or the three comparisons. The one that did the best with body composition changes, resistance training plus diet, it even outperformed strength training plus cardio or plus endurance training plus diet. So just strength training plus diet. It either rates everything you've been trying to write about. It performed the best. It also was the most effective at reducing fastinling, fasting insulin levels and blood lipids.

It was actually superior in pretty much every category. Just strength training and diet. Now, okay, so let's take this further because I think this is such an important study because it does align with what we talk about on the show and we do get a lot of pushback on the message around telling people not really do cardio at first

and to focus on strength training, but this is the reason why. Now, how would you explain this to somebody on how in the world did somebody get better fat loss benefits and overall health and strength and everything from just diet and versus training and not the diet resistance training and cardio routine? So here's, so there's a couple of things.

One is when you're cutting your calories, you are sending a very, very loud signal to your body that is saying, we need to adapt our metabolism to meet this lower caloric intake, because your body's always trying to achieve balance. It doesn't want to burn more than you take in. This is an evolutionary, it is a part of how our bodies evolve.

Well, it's always trying to survive, is what it's like. That's right. So when you're eating less than you're burning, your body's like, okay, we need to learn how to burn less. Now strength training sends the opposite signal indirectly. Now strength training, the direct signal is build strength. The indirect part of that signal is, well, through the strength building process, if the body believes it needs the strength, you are going to maintain a faster metabolism and

you're going to build more muscle. Or you'll get, not just maintain a metabolism, but you might even speed it up. This makes body composition change more effective, meaning fat, just pure fat loss. Because one of the ways that your body will slow its own metabolism down is by reducing calorically expensive tissue muscle. Your body will reduce its muscle

to reduce its caloric expenditure. So if you do strain, if you do, so in endurance training, endurance training burns a lot of calories. Endurance training does not tell the body to keep muscle. So if you're burning even more calories with more endurance training and cutting your calories, now you're really telling the body, pair muscle down. If you do strain training plus and endurance training plus cutting calories, you are sending a muscle building signal, but you're still burning a lot of calories and you're still competing a bit with it. So you're going to still see some muscle. That competitive signal. Right. And I also think this, this is the other part of this, because

this was a big study and it wasn't done on like advanced, you know, people, this was done on like the average person. I think the average person is also always playing a game of, am I going to overdo it? Am I going to underdo it? What should I spend the most time doing? 100 percent. It's such a fine dance. It's a fine dance. So for the average person, if they're going to spend, what they should do is completely prioritize strength training. If they have extra time, then do the cardio. And in fact, rather than doing that, what do we always advocate for? Just do more walking because it's much more sustainable, especially when you cut your calories. And in fact, rather than doing that, what do we always advocate for? Just do more walking, because it's much more sustainable, especially when you cut your calories.

Well, here we have a study, and this is a new studies was published in December. But also better fasting insulin, better triglycerides, better cholesterol. Why? Because of the fat loss. When you lose fat and maintain or keep muscle,

you're gonna have better fasting insulin, because muscle is very insulin-sensitive, and fat loss itself, even actually, even if the diet isn't great, so one of this low calorie, will give you better blood lipids. So pretty wild. Yeah, I think the mistake that people make is when they're already low calorie,

and then they add the cardio in addition to it, when if you were going to do cardio, like let's say you, hey, I want just overall health, and I don't really care about if I lose a little bit of muscle, although I'm not trying to lose a lot of it. And so I do want to incorporate that. A better strategy would have these would be to underlate your calories, have higher calorie days, and on the higher calorie days, you do the intense cardio. So you get the endurance, the stamina, the health measures.

That's right. And not the muscle loss. That's right. And so when you're well fed, which is the opposite of what I That's right. And not the muscle loss. That's right. And so when you're well fed, which is the opposite of what I think most people think, because most people are trying to lean out lose body fat. I think they're stacking fat loss. That's right.

And so they go like, oh, I've already, I'm low calorie today, and I'm going to throttle down on the cardio. So I'm going to burn even more fat is what they're thinking, but that's not what ends up happening. What ends up happening is you, you burn probably about the same amount of fat, but then now the body pairs down muscle because it thinks like, oh shit, we have this expensive tissue. Now as a person's not only not feeding me much, they're also asking me to run like crazy.

So I don't need this expensive tissue. Get rid of it. We are very close to this being standard protocol by Western medicine. I think we're within five years of them saying, hey, this is prioritize strength training above all other forms of exercise because we know that people are really going to do one, and this one seems to be the most effective

with the least amount of time. Because again, it's not about the calories you burn while you do it. It's about the muscle building signal, and you only need to do like one or two days a week for the average person. We'll send that muscle building signal. You don't need to do a lot of it. They're finally catching on. I mean, I like to think that we're, you know, obviously we're not massive and mainstream,

but we're starting to make a little bit of a wave, I feel like. I mean, we just had a live caller in that wasn't he, was he an obesity nurse? What was he? Oh, uh, you was a, uh, yeah, he worked in, in obesity clinics and he was a nurse. Right. And he uses mass and a ball like as the, as the primary source to speaking of mass and a ball like, we haven't talked about this in a while and someone just reminded us People don't know this we offer the first week of maps and a block for free. Oh, that's right

We can video series on YouTube. You can follow the first week of this is the most popular maps program We have is maps and a ball like it's the one that is most appropriate for for most people You can get the whole first week with video demos and everything for free on YouTube Which is going to be linked up here So if you want to follow it for a week and not have to buy anything at all Well, you know the other thing that so I'm running the mind put media page today And so I see the tags and so I obviously see different tags when I'm running that than my personal one and Two tags today. I saw of people talking about the 30 days of free coaching that we've had.

We never talk about that. That's another thing you need more. That's another thing you need more. I mean, I see, so I get the stats every day, so I get to see how many are inbounding on it. And the thing average is like 30 to 50 intakes a day of new people that are following. Basically what you get is every day for 30 days

is you get a topic and a coaching, basically coaching every single day in your email. I mean, I'd really like to go back and revamp it, but even with it being as old as it is, it's still great information. For someone who is, especially right now in the New Year, you have a lot of family and friends who don't know where to start or just can start it. Just to resist. It's strange.

Yeah, they've never listened to any of our shows. You're trying to help them. Like, how do I, what bits of information would I give them from mine pump? Well, the 30 days of free coaching is a great resource because they are gonna get us a short email every day. That's gonna cover a single topic. On there is also links to episodes

where we talk about the topic further in detail. If they have more questions around it, extremely valuable. Yeah. Speaking of callers, I wanna bring up, so we had a caller a while ago, named was Teresa, who had called in, and she had talked to us about wanting to diet,

whatever, anyway, our advice to her was to feed herself, eat more, focus on strength training. We had asked her questions, like, have you had a menstrual cycle? Because we, I think we all knew that she was probably under reading. Well, here, she's in the forum, this was January 1st. She wrote this and she said, Hey, I'm the life caller at the end of episode 1976. I'd like to share my most recent celebration. The return of

my menstrual cycle after 12 years without one. Wow. That is a big deal. And he says I decided to follow advice and eat a fucking cheeseburger. And he said, that's good. I said, you're gonna fucking cheeseburger. That's what I said. I'm so glad she did that because I remember right away who she was because I told her remember. Do 12 years, 12 years, and now she finally got crazy. That is a very, very loud and clear signal for women and their bodies. That's awesome. Losing your menstrual cycle and then maybe you know, getting it back.

Anyway, speaking of eating, did you guys see Butcher boxes promo this month? No, okay, so Doug, maybe you could pull up. Oh yeah, check it out. You get you get pork tenderloin, ground turkey, and top soror and steaks for free with this month that when you sign up the Butcher box plus 10 dollars off. So I don't know the way the house.

I don't know how they doing that. Probably a bigger giveaways, no. That's one of the bigger giveaways. You get all three of those for free. I was happy with just their bacon giveaways. I don't, these holidays helped it. So I have a, I don't know if you guys, do you guys have freezers in your garage?

Do you just knock up? Yeah, so we stock up on the freezer. And our freezer has been pretty full for a while. I've been telling Katrina, I'm like, you know what, can we stop shopping and like really start to chip away at the freeway? We do the same thing. So we actually saw the bottom of our freezer

for the first time in a long time where we started, you know, because I have a lot of miscellaneous meats that I'm like, oh, when am I gonna make that or when am I gonna put that in? And so I was just like, you know what, let's discipline ourselves to get through that. And of course, new butcher box comes in right away. You know what I do with the pork?

So you know, I always talk about the pork, I'm not a fan of pork, but they have that heritage pork, which tastes real good. So the pork is thick, right? Yeah. So I take them and I cut them in half. So I have two thinner slices. I get egg and I dip them in egg

and then I do seasoning and then bread crumbs. Oh, interesting. And then I get a cast iron skillet and I put just enough olive oil to be able to kind of low, real low fry. So it's not like it's in oil But it's you know somewhat and it's what they call that schnitzel. Is that German for what it is or what so good? They're so why do I feel like you don't do that Jessica does that. I swear to God. I do you do that. I did it

Bro, first of all we got an infant you think she can get up and do anything really baby I can't wait you can do that. I didn't even know you knew how to use a cast iron seal. I can make me. Yeah. I can. The meat stuff I can do. Yeah. I make me vegetables and rice.

We were making we were making fun of you as a worthless Italian over the week. Really? I had Marcucci with us. All right. So Marcucci came up. I love that guy too. By the way, he came up and that was Doug's first week of really hanging out with him on.

Yeah. Yeah. He's quite a character. Isn't he right right? He said, and boy, he loves to cook. Yeah, he got it too. First thing in the morning, he'd have five or six pans going and finding, making everybody like these super custom breakfast burritos. And for his birthday, his request was that he cooked dinner for all of us. Like, so I was like, man, we're, we're just a towel inside of Sal. I said, he never cooked shit for you, Zach.

Dude, I made this white wine sauce. I can't remember the ingredients, so this is going to kind of a side of Sal. I say he never cooked shit for you, Zach. Dude, I made this white wine sauce. I can't remember the ingredients, so this is going to kind of waste the time. But I did make a white wine sauce that I made with gluten-free noodles. And my kids, my older kids, who they also stay with their mom, who's from Italy and cooks sauce

like a little nervous. I don't like this. Love it. Actually, I actually came to the park. I actually did a cooking class when I was in Scotland, which is like outside my comfort zone completely. Also kind of a random place to do that. Very random.

Well, you can have very, very no-for-food, are they? Very different. You know what? They have a really good food. It's just, it depends on, yeah. Like, like the authentic stuff, like, I had, we had Haggis balls that I, I didn't really care for it.

I mean, it's not like they're like balls. Those are like baby goat balls, or those. No, no, Haggis balls that I didn't really care for it. I mean, it's not like they're like balls. Those are like baby goat balls or those. No, no, Haggis is stomach, right? Haggis stomach intestinal meat, you know, kind of ground up, but they seasoned it with some specific season, but a coordinate likes it and loves it, whatever. But that was like one of the things on the item, which so what you do is you he he taught me how how to make this peppercorn sauce that I would actually like finish off with a bourbon and then you would put that on, I'm gonna put it on steak.

He put it on the, the haggis balls and I was like, but you know, like I was like, oh, I'm gonna take this and then apply it to steak when I get home for sure. Delicious. Oh, hey, shout out today. So I don't think we've shattered him out.

I know we've obviously had him in the show and talked about him, but such an excellent follow is our good friend, Dr. Steven Cabral. So his. Yes, he has TEP. Yeah. So it's Steven Cabral is the handle. And you know, multiple times I've shared some of his posts

and his tweets that he does. So I love the content that he covers. So just a great follow up. If you're not following Stephen Cobra, make sure you guys follow him. Hey, check this out. You got to check out a company called Joy Mode. They do sexual performance, booster, supplements for man.

It's like a pre-workout, but for sex. Now, this is created because a lot of the products in the market are not so good. They don't work very well. And then of course, prescriptions come with all kinds of side effects. Joy mode is all natural, science backed, wellness products, specifically for men,

go check this company out. Go to usejoymod.com forward slash mind pump, enter the code mind pump and get 20% off your first order. All right, here comes the show. First color is Justin for Maine. Hey, Justin, how's it going? How can we help you? Gentlemen, thank you so much for your time.

I appreciate it. I've been listening to the show for the last 45 years. Going back to probably the early four to five hundreds as far as the shows go. So everyone kind of feels like family at this point. So I was there a couple of pregnancies in a book. Adam's been through early stages of fatherhood, a couple of houses, a couple of questionable stocks.

Justin, I appreciate you're coaching. I've been coaching my kids growing up. And I believe he's actually growing the same beard since episode 702 around. It's pretty much the same like it doesn't go any fru- This one splittins. In all seriousness, I have nothing but praise for for what you've all been contributing and continue to contribute to the space. I'll preface my question

by stating I'm not a personal trainer. I'm a family nurse practitioner. I work in family medicine, but I also specialize in obesity management. I'll apologize to everybody up front by saying, Sal was right. When I make recommendations for physical activity, I first make a recommendation for strength training and resistance training and actually prescribed

maps programs to my patients. So I appreciate that being available for for for for people to have. Awesome. So my question is training based. I was asked to help coordinate training for a group for which I'm working. I don't know if I can like drop names or what the preferences with that. Yeah, you can you can do it. Yeah, you can talk about it. Okay. Okay. So I'm working with the summit project and the mission of the summit project is to honor our state post-9-11 following service members and through education, fellowship, and physical activity

provide assurance to their families that these sacrifices will never be forgotten. So there's going to be a group of 10 individuals including myself that will be hiking the northernmost part of the Appalachian Trail. Beginning in July, we'll be doing 125 miles over probably a 10 day time frame anywhere between 22,000 to 23,000 feet worth of elevation gain and elevation loss.

It's also one of the more remote parts of the Appalachian Trail as well so we may or may not have a lot of access to or for replenishing points or also in addition to our packs we're also going to be carrying stones of the fallen. So these are chosen by the Gold Star family members with sentimental value. And we will take the weight of the stone and have it also be representative of the burden that is carried by service members

and their family members as well. So I think it's going to be really powerful type of event. So seeing how I'm coordinating the training I wanted to bring in expert consultation, but I understand that nothing will really replace putting on a heavy pack pack hiking for days at a time, logging miles, multiple days in a row. I do also have access to antibiotic performance and prime, which I think would be of most benefit when we're looking at what this training

regimen will look like. And I presume it's going to be some type of inverse ratio with strengths to endurance that will slowly shift over the next six months. And we do have we get a pretty bad ask group with the people we have veterans we have marathon runners we have. Gold star family members we have lifters and all of us are hikers so I wanted to kind of present it to you and see what your thoughts would be of how we could potentially mold and integrate maps programs so that we thrive in our endeavor. Yeah, great. This sounds pretty awesome. Yeah. So you're doing 125 miles over 10 days. So on average 12 and a half miles a day, I'm assuming some days will be last some days will be more correct.

Correct. Okay. And this is in six months. So we start our journey on July 1st. Okay. So right now, you could focus on building a strong base, but the closer you get to the hike, the more your training is going to be simulating the hike itself. I do recommend that when you do your hikes, that you use the same equipment that you'll be using on the hike itself,

mainly because it helps you discover whether or not your pack is the right size or right placement or your shoes are working properly. The things that when I would train people who would do similar types of events or training or whatever, the comments I would get would be like, man, I didn't realize that I got a blister in this part right here because of my shoe or my backpack,

you know, started to dig into my shoulder over here. And they really didn't discover it until they started doing the event because when they were training, they didn't use the same exact type of equipment. That actually makes a huge difference. So just something I want to comment on. But right now, I would say you're building foundational strength, but the closer you get, the more you're doing mobility

and the more hiking you're doing. I would focus on ankle, foot, hip, mobility, and maybe some thoracic mobility as well, but it's gonna be ankle, foot, and hip is where I'm gonna be focusing the most. A lot of foot, a lot of foot and ankle stuff, because that's what's gonna be taken the biggest beating. So the training is going to start, I would say now,

two days a week, strength training, three days a week, strength training, build a strong base. Maybe three months from now, you're starting to make the shift where you're reducing the strength training, increasing the hiking and working on mobility. And then as you get closer to the hike, you're not really doing any strength training.

It's mobility work and hiking. What do you think about, I mean, the thing that comes to mind for me is the, is mapped cardio, running that up until getting closer to that time. That way they're building a little bit of cardio endurance, they're still building strength along the way, includes some of the mobility around there.

I also see a place, you know, a week, we tease on the show about the elevation mass, but here's an example of where I would actually apply it to my training, where I would use this. They're going to climb 20,000 feet on this climb. So actually using those mass and their training would actually have some benefit if you have access to something like that, I would do that. Potentially. Yeah, so if you're to stack like our maps, programs that like if you want to build the base, like start with anabolic, moving to like

performance, one thing with performance, I think that to Sal's point earlier about like foot strength, if you can do like squats, barefoot, if you can do farmer carries, barefoot, do a lot of walking patterns barefoot, just to get that sort of dexterity and strength even through the toes, through the ankles, and just get a good grounding kind of base to that. And as well with performance, you get the mobility sessions in between, which is going to be huge for reinforcing that strength. Now, to add to what Justin's saying, because you're going to be working with equipment, right?

So, to use another example, a power lifter would work with knee wraps and a belt. It would be a good idea for a power lifter to develop good course stability, good stability in his hips and his ankles and strength in his knees, but the closer he gets to competition, he needs to get used to training. He or she needs to get used to training in a belt and knee wraps. So your workouts, as you get closer to your hike, you should be wearing the same shoes you're going to be hiking in. You should be wearing all the equipment you'll be using when you're hiking because it's

not going to be so much of how good I can perform without the equipment. It's going to be how good can I perform with the equipment that I'll be using because you're not going to be doing the hike barefoot. And so I want to make that point because be using? Cause you're not gonna be doing the hike barefoot. And so I wanna make that point because people can sometimes get a little confused and be like, oh, I'm really, really good. You know, barefoot, no equipment. And then they go put the equipment on

and their body's not acclimated to all of this equipment. And like I said, I've trained a few people who've done things that are similar. And the biggest challenge for them was the equipment was the stuff that they were wearing was the shoes that they had on. They didn't realize that it dug into a particular part of their Achilles or their heel or their foot or whatever.

So the closer you get, the more I'd wear the same equipment when I'm working out, when I'm doing mobility and of course when I'm hiking. Now, diet wise, I would wanna go into this with a higher body fat percentage. So I'm looking at, like I want to go in with 15%, 16% body fat percentage. I don't want to go into this 9%, 10%. That's not a good idea because you're not going to be eating a lot.

You'll be spending a lot of energy and you know, 15, 16% body fat will give you some good energy reserves. So don't go into this shredded. You want to go into this, you know, kind of a healthy body fat percentage, like 15, 60. That's not that's not that's not overweight. It's also not super lean. So run anabolic, run performance, all of them in a bulk and then transition into what the final because he's got basically what six months. Yeah, six months. Yeah, I would go. I would go. Yeah, maybe cardio and then maybe just mobility mobility and hiking like that last four weeks is hiking and mobility work and and not much else. We could look more like OCR at that point. Yeah, just for endurance and in

I guess that kind of challenge. I mean with only six months I like something more like performance right because I don't think there's time for Yeah, I think I think performance right now, and then cardio, and then tail off, from cardio to what you're saying. I agree with you. And the only thing I would keep in there is like the mobility stuff, right?

So I would run performance as it's laid out after performance, I would run cardio. But while I'm doing cardio, all the cardio recommendations we have in the program would be centered around the hikes. So it would try to, I would try and emulate the hikes instead of doing what we prescribe in there for cardio sessions, it would all be around the hiking. And then I would just include the mobility stuff from performance in there too.

So I'd have some days where we would add some mobility work. And obviously that would be more, if I was training these people it would be more curtail to each person, right? So what do they need more of? I'd say, hey, you know, practice this two to three times a day every day, because you lack the ankle ability, but maybe somebody else has poor hip width. Yeah, this is hard to find.

Modifying it completely to the individuals. Right. It's just given like, how we use like, our general maps programs to do this. Yeah, now that I think about it too, Justin, another thing I remember coming up was that people, we're not acclimated or used to the food that they ate while doing these events. So I would also recommend that even though leading up to the event you want to eat in a calorie surplus, the closer you get to the

event, the more your diet should mimic the diet you'll have on the hike, the only difference being more calories. So if because you're not going to be taking, you know, all kinds of food with you, right? So the kinds of foods that you'll be taking with you probably have a long shelf life, they're dry, things that you can carry very easily. So leading up to that, I would eat very similarly, I would just have more of it, like a lot more calories.

And that'll help you in two different ways. One, you'll be able to identify if it works for you, because I've had people say, oh my God, I took dried fruit and nuts with me, and it just messed up my gut, and they would have realized that had they tried doing that beforehand, so that's number one. And then number two, you're eating more of the same,

you're just eating the same kind of stuff. Your body's used to it, you feel good. If you're probably not gonna need a ton of carbohydrates, those are more challenging to take with you, so you probably have more fats and proteins that are essential just make the calories higher And then when you go on the hike the the 10-day hike It's just less of the same kind of foods that you've been eating for the last maybe a couple weeks So just one more one more thing to consider

Yeah, yeah Any other questions No, no, it's pretty fair. I know that like I was excited with some of the performance as far So outdoor hiking, maybe a bit limited leading up to the event. So we will have to find some creative ways to boost that endurance as much as we can. Well, this is a perfect example. This is where, okay, I know on the show, we've made fun of people who do the mask on the stair master

and some of that, but here's an example of where I would I would wear like a pack on a treadmill. Where I would use this, I would throw the pack on, I would get on a stair master, I would use the mask. If we have snow on the ground, I can't get outside, I can't do a hike to try and emulate the closest thing to it. And I'm forced to be inside the gym. Then this is the guy or girl who makes sense who has the backpack on with the rock in there

and has the mask on and is on the stairmaster because that is the closest thing I think I can get to simulate what you guys are going to be doing without actually going out there and doing. Yeah, you know, it's interesting too about this is that when you, when people prepare and you talked about the kind of people that are in your group, they sound like people who have experience being fit, they sound like people who have some athletic, you know, background. So we're not talking about like just couch potatoes, we're like, hey, I'm going to go hike, you know, the Appalachian Trail these so fitness is gonna be less of a good not not that it's not a concern It's gonna be less of a concern the stuff that's probably more of a concern are the the unforeseeable things like I mentioned

Like I said, I I had a client in particular very fit and when he came back from doing something very similar I'm like what was the biggest challenge? He goes man I didn't realize how was the biggest challenge? He goes, man, I didn't realize how uncomfortable some of my equipment was because I'd never really trained for long periods of time in it. And it really messed me up. And he had marks on his shoulders and his feet got messed up. And so he said to me, if I do this again, that's going to be something that I really take

into consideration. And then the food part of it, right? If you radically change your diet because now you're on this hike and don't realize that it doesn't agree with your system or your body hasn't had time to acclimate, that's gonna be a big hurdle. So those are the big things I would say to pay attention to.

As far as fitness is concerned, you know, as long as you don't over-train, you guys are probably gonna be okay. I mean, 12 miles a day for somebody who's pretty fit, you're probably gonna be okay. But mobility is gonna be a concern, maintain not overtraining, that'll be a concern, and then diet and equipment, how that's used.

I would say those are things to focus on. Okay, cool, cool. Probably a lot of unilateral training as well, for stability purposes, you think? Yeah, yeah, totally. Justin, do you already have maps cardio? I do not have cardio. We'll have Doug send that over to you. Thank you, I maps cardio? I do not have cardio. We'll have Doug

send that over to you. Thank you. I appreciate that. You got it, man. Thanks for calling in. Yeah. No, I really appreciate everything that you guys have been doing. So take care, guys. You got it. Alright. You know what this reminds me of? Do you guys remember there was a book that came out a while ago that talked about how humans evolved to run barefoot. And there was this scientist who studied it. He formed to run. I think it was. Yeah, and he's like, oh my God, when you run, you hit your four foot first and so the back foot.

And when you put on running shoes, it totally changes the mechanics. Natural sort of shock that's built in. Yeah, and here's why we have all these problems with running. And so then I remember, you had all these runners when that first came out, who were like, oh my God, this is the answer. And they went right from running shoes to barefoot shoes or barefoot and had all these injuries.

Yeah. Yeah. It's like you got to give yourself time to get used to and to acclimate. It's like you could just jump right into it. So you're just reminding me of that with this conversation that, you know, you got to put this stuff on and use it for long periods of time to really figure out how your body works with it and get the right fit and all that stuff. That's part of the training. That's where I see really spending time without shoes and gradually progressively overloading

that to build the base of that. But to the point of finding the right fit, once get to like training and being able to find the right shoes specifically that takes a while. It does. And so if you're comfortable and you know what to expect in terms of like you know that kind of endurance within those shoes you're gonna be set up so much better. I'm actually surprised that you guys didn't jump all over the elevation mass thing because 20,000 feet is fucking nuts. Do you guys understand how thin the air is? You guys know what it's like to train in our trucky garage, which is 5,700 feet?

Yeah. Okay, so think about that for a second. Now, the only reason why I didn't jump on it is because it restricts breathing, and the data is limited as to whether or not it actually increases red blood cells, which would make the biggest difference. So what it does do, what the data does show

is that it may strengthen the diaphragm. So your ability to suck in and blow out. So that's why I'm not all over it. Although I don't think it could hurt. And if I had to bet, I would bet it probably has a pause. Oh, I just think that if there was ever an application for that shit, this is it. I mean, this is the person who I'm like,

this makes sense. This person strapping this on and getting on that stair master is the person who I see goes, okay, this person's about to go from, you know, basically sea level training to 20,000 feet. Bro, that's a huge difference. Again, you guys know the difference of what it's like when we go up to the trucky house, that's at 5,700. Very thin.

And your gas doing 10 squats. So just think about that first. This person, it makes sense to actually utilize it. I'm wondering if it starts. I hope the hike starts at a lower elevation in the worst way. Sure, sure. Gotta be right. Yeah, yeah, yeah, of course.

It doesn't start at 20,000, but I mean, even if you've got a climb, I mean, they're probably starting at least at 5,000 or so. But if I'm thinking of the biggest challenge of doing this, right? So 12 and a half miles is not a little, but it's not like a ton, right? So, but you're doing that for 10 days. You're, like you said, you're at elevation. The terrain is probably uneven, so that's a big challenge.

And then think about wearing this pack with the boulders that he was talking about. And you know, day one, you're like, oh, that's a little sore right there. Ooh, that hurts a little bit. Day five, you're like, oh my God, I got like no skin left on this part of my foot. No, I think you hit it on the head,

especially considering that we're, we probably are speaking to people that are relatively fit. Yeah. If you're relatively fit, you could walk for 12 miles. Yeah. I'm very few people I know that can't, that can't hike for 12 miles that are, that are relatively fit already.

So, okay, if we're gonna train this person, the gear is probably one of the biggest things that will be in a noise, 100%. The only thing, I know he was kind of alluding to the unilateral train, interchangeably, you could kind of switch out performance with symmetry, I would say, in our recommendation, but I think performance pretty much covers it.

Like, so I agree. Our next color is Levar from South Carolina. Levar, what's happening? How can we help you? Hey, it was going on, fellas. It's definitely a pleasure and honor to be here. Been a loyal listener for about three to four years. Ever since you guys were interviewed by Joe DeFranco.

So, I'm a boy on the show. Oh my God. Cool deal. All right, so what I'll do is just kind of describe my issue and give a little context of what's going on here. I guess I'll say for about the past six to seven months I've been dealing with this sharp right hip pain, it's kind of around my hip flexor area. I really been focusing on increasing my depth and range of motion in my squats.

So I really feel it more on the days where I do any type of squat or a lunch variation. The thing is I don't feel it while I'm performing the movement, per se, but it's typically about an hour or two. If I'm sitting down, I have a desk job. So if I go to stand, then I'll just have the sharp pain, which will stop me in my tracks. I may feel it for about 30 seconds to a minute before I kind of am able to move without limping or get around normal. So I guess my question is, do you guys think I'm trying

to push too much from the depth standpoint? And or should it be more I'm doing from a mobility standpoint? I do use maps prime before I do all my movements. I actually about two years ago went on a mobility kit, kind of like Adam did back in the day where I just try to focus on like my hip mobility, ankle, shoulder mobility, and all that good stuff. I'm really trying to work on the low aspect, specifically with my barbell squat.

So I'm wondering if that could be the main factor of why I'm feeling this pain. Oh, yeah. I love this question. Yeah, obviously the depth is an issue, but that's, but the, the real issue is why, right? Why is the depth of the squat is just connected? You know, it's weird, Lavaar.

This is often not the case, but I've now encountered a few situations where this was the case, and it was with people who were kind of troubleshooting, hip pain when they were doing a squat. These were people who were fit. They're doing, you know, hip mobility movements,

they're working on abduction, they're doing all this other stuff, and they can't figure out what's going on. And then what they figured out was what usually isn't the issue with most people, but with these people, it was weak hip flexors. Yeah, flexors, yes, thank you. Which, you almost never have anybody tell you, strengthen your hip flexor.

Right. It's almost always, hip flexors are too tight. Stretch it, yeah, it's like too tight on you because you're sitting all the time, but you're probably just weak there. Yeah, I would do like a simple exercise would be lay on your back, both legs out straight, keep one leg on the ground,

and then do a single leg right. Incorporate hip thrust. Well, that would be glutes. Incorporate hip thrust, yeah, but you'll get hip fucks when they're two though. You'll definitely get that loaded on the bar like that with emphasizing the squeeze at the top. You'll absolutely get that. That's that'll be glue, but with emphasizing the squeeze at the top. You'll absolutely get that.

That's, that'll be glue, but I'm talking about the front. Like we're looking at working the anterior part of the hip. So like a single leg leg raise or a knee raise. Knee raise. I like to hang knee raise too. And they have this, a monkey foot, I feel,

where you can, yeah. Yeah, like a dumbbell to your ankle and you do those leg raises, like one at a time while hanging. Yeah, so I would try doing some single leg raises or knee raises before you squat, see if you notice a difference, see if it actually helps.

I also think map symmetry for you. That's the other thing. That's the other thing. Yeah, you know, lateral stuff was so cool. We're gonna send you a map symmetry because I would for sure, honestly, all I would do, because I would be, I hate doing the little tedious shit like that.

So if you can, you discipline yourself to do it, then fine, I honestly think if you just added hipthra, barbell hipthras in there with map symmetry, I guarantee you're gonna see a difference. Keep doing what you're doing with the mobility stuff, and you add those things, and I bet you he would see a difference. Well, what are you doing now for your, you said you,

you know, in your, in your ring question that you're doing hip mobility. So what are you doing? Are you doing hip thrust? And what else are you doing? Yeah, so I'm actually about to start in next week on face three of Maps performance. So I'm doing all mobility stuff that's there

and then I use everything from Maps prompt to prompt. Yeah, so again, I'm guessing, but I feel pretty confident that it's your hit flexors because I know what hit mobility looks like. I know what the exercises look like in our programs. And rarely do we put any targeted hit flexor work mainly because it's usually an issue for people. But somebody who's fit like literally this, there's like the, there's been three people now that I've talked to. I had this similar problem. So that's why, you know, that's something I did to strengthen it.

It really made a big impact, which I was doing all the mobility for it. I was doing the 90s. I was doing the, you know, the kneeling hip flexor stretches thinking it was a tightness issue, but it was a strength issue. Yeah, so I try it before you do your next workout and it may sound tedious and small, but you'll know if your hip flexors week, you'll try and be like, oh wow, that doesn't feel right,

that feels kind of strange and not so strong, and get them to activate a little bit and then try your squats and then see if you feel the same the next day. And then with the map symmetry, just because it's unilateral, it naturally will open up and highlight any imbalances or weaknesses that you may have.

I'm assuming this is one hip and not both. Yeah, no, it's my right hip. Yeah, there also, there also could be a slight asymmetrical shift at the bottom of your squat, and it only comes out when you load it really heavy. So this is also a possibility. So I would take a video of myself from the front side and back, and I would really pay attention at the bottom of that squat,

if you see the slight shift to one side or the other, and normally there's some sort of a breakdown in the feet first. So I had the same issue. Mine wasn't hip flexor. Mine was that one side was, my foot was slightly pronating more on one side than the other, which was causing me to shift my hips

at the bottom of my deep squat, just a tiny bit. And that little bit of a shift just overworked that one side and then it just like you. I wouldn't feel it during the workout. I'd feel it like the next day and it felt like someone was sticking a knife in my fucking hip. And it was all related to my foot.

It was actually related to my foot and then the shift in my hips at the bottom of the squat. So that also could be it too. Yeah, dude. Okay, yeah, no, that makes me feel better because it was getting a little frustrated foot and then the shift in my hips at the bottom of the squat. So that also could be it too. Yeah. Yeah. No, that makes me feel better because it was getting a little frustrated because I feel like I'm doing everything from a mobility standpoint. So the fact that you guys have experienced it yourself, you're hitting the nail on the

head with exactly how I'm feeling. So. Yeah. To Adam's point to like any sort of like rotation with that, one way to address that is a single leg deadlift and to do that You really want to pay attention to your foot whether or not it starts to rotate it all on you and to be able to the whole Intent of that exercise to make sure that everything stays completely straight and if it doesn't then you stop and then you keep Add it so that way you can build and you know pattern that correctly

Just why I love map symmetry for this right now. I think map, yeah, because it heads all, it's all, you know, lateral work in there. So I think that's going to really benefit you. But if it's not one, it's going to be the other of the two things that we're talking about. You know, 99% of the time, it's one of those two things. The hip flexor thing, I think, is way less common than one. But it's so frustrating. It's like, you'll get somebody who's fit like Justin.

I remember you doing this. Like he couldn't figure it out. And then I remember who I talked to. It was that trainer that we know. I can't remember his name right now. Real smart guy, I can deadlift a ton of weight. Good friend of ours. I can't name slips right now, but he told me,

oh man, I had the same thing. It was my hip flexor. I told Justin and just was like, huh, I wonder. And you went out and did some stuff for your hip flexor. Just Marlin, right? Yes, there you go. Yeah, yeah, yeah, yeahion. Just Marlin, right? Yes, there you go. Yeah, yeah, yeah, Marlin. Yeah, that's it.

Cool. So can I follow up with two quick program questions? Sure. Yeah. So for performance, considering all the issues that, you know, remedies for my issues, should I still try to focus on low in movements or should I kind of just bring the weight down,

focus on the technique and get or should I kind of just bring the weight down, focus on the technique and get in the field better first or you think as long as I do like the proper priming and the the moves that you recommend, I should be fine to still try to push the load. I mean, I would lighten the load, but I also like the idea of somewhat challenging it every once in a while to see if you're making improvements. So like when I'm trouble shooting something like this, I back off the load a little bit, I put in the work on the things that we're talking about, and then I kind of challenge it again,

see if the problem arises again. So you're kind of going back and forth, right? So you're, I would say come back on the load, focus on the things that we're talking about with the feed and the hips and the stability and all those things, you're gonna go to symmetry right away. I'd actually, I'd want you to go right into symmetry, start training that and follow it, how it's laid out.

And a lot of that isn't focused on really loading, but it's okay to kind of load every once in a while to see if that you have that breakdown every time you load, because that tells you, okay, I'm not fixing the problem, it's still there. Hopefully you can start to progress the load and you start to see that it's getting less and less or goes away completely. Perfect, all right. You actually just asked him my next question because I was following

the, uh, the intempest to follow RGB as laid out. So I was going to ask when should I work in symmetry. So I'll go into that right. Yeah. Go right to symmetry. Yeah. Awesome. All right. Perfect. Thank you so much. We got it. Big help. All right. All right. Thanks for pulling in. All right. Awesome. Yep. Thank you. You got it. Yeah, it's a boy, this is something that was recent where it was Marlin, it was Marlin. And he's like, man, I had weak hip flexors. And this is like, I was fit, strong, pull, silver, secure pounds.

He's like, I couldn't figure out why the hell my hip felt impinged. And it's because nine out of 10 times, it's not that. Nine out of 10 times, you have someone do that, it gets worse. So it's a lot of fun to go in that direction, which is crazy. Because again, like, from the mobility side and the back, I saw how that really transformed like the way I could move and then some, like, it has to be a mobility issue. Yeah, but no, I just was lacking strength.

Wasn't it him who also said that he started to incorporate the hip thrust and then he knows he didn't have any problems with it? Uh, I don't know if he had to do it that. He incorporated it for sure. Yeah, I know he started to hip thrust a lot after that, because he wasn't doing any hip thrust and then he knows he did how many problems with it. I don't know if I had to do it that. He corporate for sure. Yeah, I know he started to hip thrust a lot after that because he wasn't doing any hip thrust and then he started to hip thrust after that whole issue happened and then I thought that was enough for him to not have that problem anymore. Yeah, no, he was doing like, especially if you hold at the top, you have isometric component

to that, you know, you can get some good strength there. Yeah, but he was doing, I think, a start with like single leg knee raises and like those little things, you know, I started with single-leg knee raises and those little things. Yeah, it's kind of... Connect, but yeah, it is interesting. It's really frustrating when you're doing, you feel like you're doing everything. It's not frustrating when you're doing nothing.

Because then you're like, well, I guess I know why. I hurt, but when you're doing everything, boy, you start to have to become Sherlock Holmes trying to figure out that. Yeah, I really feel like it's gonna be one of the other of those two things that we just said. It's more likely one of those. Our next caller is Stacy from Oklahoma.

Hi Stacy, how can we help you? Hello, I have a question. The first one I have a tendency to go off on a tangent, so stop me and buy already cigarettes down the way. Okay, that's enough there. We can answer it. We can do that. My question is, I try to keep my protein between right around 130 grams and my calories

between 1800 and 2000 a day. I consistently consume too many protein grams, okay, plus or minus 200 calories. I lived four times a week. I do mobility. I recently in the last two weeks have cut my cardio down to maybe a walk every day. I am not seeing bodycomp changes like I would anticipate. My weight has been consistent for like the last 18 months and I'm wondering if my protein is the problem. I'm an older female so I don't know if at some point protein becomes a huge issue, overconsumption point protein becomes a huge issue,

overconsumption of protein becomes a huge issue as opposed to it just being wasted. Yeah, a few things. If you eat too many calories and your goal is to get leaner, then obviously you're not gonna get leaner. And those too many calories can come from protein, they can come from fat, or they can come from carbohydrates.

If your calories are appropriate, can you have too much protein? Well, I guess if it pushes out essential fatty acids, or if you notice any gastroissues from too much protein, some people might get constipated or notice gastroissues, here's the other part. I can't tell from looking at, although it kind of looks like you're pretty lean right now. What's your body weight out? How tall are you? Do you know what your body fat percentage is at?

I'm almost five seven and I'm probably at 144 pounds. And I think my body fat is probably at 24. I had been down at 21. I have gained it. I had gone on the bulk because I got hurt. So I just decided to capitalize on that and I gained 12 to 13 pounds and that increased obviously my body fat percentage. And then I was like, okay, I'm going to try to cut and now I just can't get off the protein man over the lives to eat.

Well, let me ask a little bit about your weight training. Says you weight training four times a week. Are you following a mouse program? What is your training look like? I'm not currently following a mouse program. I do have a personal trainer and I was completing shall we just refer to it as functional fitness That is before, you know, back with a strength component, accessory component, and then the conditioning component.

And I have decided that I'm just going to cut out, as I for like maybe one day a week, I'm going to cut out the more traditional, okay, I'm probably today's week. Cutting out the traditional more cardio functionality. I do run once a week, but I was doing like, okay, it was CrossFit, I was doing CrossFit. Okay, okay. So that's okay. This is where this is where I was going with this question. I already had I already had a feeling that you were your training program probably looked like a circuit base type of training program and what you need is a good strength base program like maps and a ballic with your calorie and take your nice high protein and

And build muscle and build your metabolism. You've probably been doing the same type of a routine, which is this kind of go, go, go type of lifting weights, and your body's probably pretty adapted to it, and so you've stalled your progress. And so what you need to do is get out of that, and train a more traditional way of lifting, which is like a MAP centabolic,

or a five by five routine. The rest of overload with a good adequate amount of lifting, which is like a MAP centabolic or a 5x5. Dress overload with a good adequate amount of rest in between. Your body is going to have a complete different response to that, which I think it's craving that. To be able to allow that, especially if you're in a bulk, that's the perfect time to really focus on a real solid strength training program. Yeah, I mean, we can either eat less or get your body to learn

how to burn more on its own. And that's what we're trying to encourage you to do. I don't want to eat less. So and within the last two weeks I have started a new training cycle with my trainer so that all I'm doing is weight training. Just traditional resistance training, I don't I don't like machines Just for me myself so they're all three ways or about them. Oh, hello Where your reps at what are your rest periods look like? my rest periods are Probably And the reps just depends on what he's got me working on

You know, somewhere probably 5 to 15 maybe if I'm going to do 10, like say 10, about back squats, it's more like 5 to 7. But if I'm going to do, if he just literally just changed it, so I don't have to do that program. Yeah, sounds like it's all over the place. Yeah, I would go, I would go five to eight reps, maybe 10 at rest, two minutes between sets at least and just try to get strong. We're going to give you a map center ball, we're going to give you a map center ball and then just have your trainer take you through it. Yeah, and they can modify it based on their experience

with you. I would do long rest periods, focus on getting strong, stop trying to sweat, stop trying to get the burn, stop trying to feel exhausted at the end of the workout. Your goal is to get stronger, and if you're getting stronger, then we're probably affecting your metabolism and the positive, and then you'll see the effects from that. I mean, I had gotten stronger over the last, like, say, six months.

When I did it in the injury, I had broken my foot. In D2N injury, I was not able to do the traditional cardio. So we went more towards weightlifting, not so much powerlifting, but weight lifting environment. And then of course the minute that I was released from the doctor and in that cardio piece wrap I get nervous. I mean I like what I see as far as your macro breakdown as far as your grams of protein, your calories, the fact that you're walking every day.

I literally would just address your training program. You're somebody who I'd say listen listen, we're gonna, we're gonna follow maps that are symbolic. I don't want to mess with anything with your, your calories. I don't think you're eating too much protein. And if you're not seeing any body composition changes, it's just because you got an even exchange. You're burning exactly what you're taking in. And like Sal said, we could either one, cut your calories, which doesn't sound like

you want to do. I wouldn't want you to do that either. I would simply adjust your programming to build muscle and focus on getting stronger lifting weights, long rest periods, which is at Maps and Abolus. So I'd have you follow that to a tee and trust the process. And then we would reassess at the end of the program. Okay. We're going to send that to Stacy.

We're going to send that to you, Stacy. Okay. I'm sorry. We're going to send that to you Stacey. I'm sorry. We're gonna send that to you Stacey Awesome. Thank you so much. So but there's not a there's not like some magical age where it's like No, if anything stacey the the data now is showing that higher the older you get the more protein you need Yeah, yeah. You're doing, you're fine. You're, in fact, I would be ecstatic

if my, my 53 year old female client was eating too much protein. That's actually one of the biggest challenges I had with my female clients was to get enough protein. So that, that's a good thing that you crave that type of food because it provides so much good nutrients for someone who's trying to build muscle and build their metabolism.

So I would literally just address your training program. That's what I would do right here. Awesome. Thank you so much. You guys. All right, Stacy. All right. Thank you guys.

Have a good day. Thank you. Have a good one. She's like, I don't do cardio. Yeah, you do with weights. I do cardio. I knew it. I knew it.

I love it. I love it. I knew it. I knew it. I knew it. I was like, I'm gonna save it. I do cross it. She's scared to say. I do it. I know. I know. I'm clean, you guys. You want to know it's crazy. I'm clean. Literally a study just came out that compared strength training plus diet to cardio plus diet to strength training plus cardio plus diet. You guys want to guess which one prefer the best. Say it one more time. Sorry. I was strength training plus diet. You guys want to guess which one, perform the best. Say it one more time, sorry. I was strength training plus diet. Okay. Versus cardio plus diet. Versus strength training plus cardio plus diet. Okay. Which one you think resulted in the most pure body fat loss?

Strength training. Just strength training. Actually outperformed, strength training plus cardio plus diet. Yeah. So, you know, it's as simple as that. That is. You know why? Because it's such a fine dance when you incorporate it. Totally. It's such a fine dance of am I feeding the body enough

to get the benefits from the cardio, but not to get the, also not send a signal to my body to you. You're building atrophy. Yeah, that's it. You want to tell the body to keep the muscle or build the muscle while cutting the calories so it burns a body fat.

You gotta send both signals, otherwise you'll end up losing a muscle as your body tries to parents metabolism down. And so her training, that's what she's doing. Yeah. She's telling her body, she's burning up calories manually and her body's just adapting and it's like, okay, we're cool at 20,

whatever percent body fat, we're not gonna get any leaner. And if she does lose weight, we'll end up happening. Is her body fat probably the same? And it sounds like the trainer, it's hard to say if they're good or bad or what do I thought, but it sounds like they're not consistently doing anything. Yeah. Sounds like he's, he's mixing it up all the time.

It's like, and so you get this feeling of, oh, well, no, I do do some strength training, but it's like, okay, so you did one workout where it was like a five set squats and then the next workout you're already going back to your little circle or in that same workout. You did a five by five, but then I'll send you a circuit set right after. I'm introducing like so many concepts, like continuously. I'm very calm in with trainers. Our next color is Sean for Maine.

Sean, what's happening? How can we help you? Hey guys, how you doing? What's up, good man? Awesome. So I don't know how much background you need. I'm 42 years old. I've been pretty active my whole life.

Just recently in the last six months, finished MAP's anabolic, I went through that twice. And right now I'm just kind of doing my own short workouts every day. What I've noticed is, and even during anabolic, we, or I would get a couple weeks into it and I would feel incredibly like a worn out. My muscles just fatigued and it was really hard to kind of do anything and I basically had to take a week to two weeks off to kind of recover. And that's really been bothering me because I want to keep moving and keep going. I don't feel like I'm doing too much volume.

I'm just working out at home with dumbbells and they're, you know, they're not super heavy. I'm just trying to, you know, get stronger and build some muscle mass. Yeah. So it is too much volume if that's how you feel. So it's all relative. And the context is what matters. So if you're feeling that way, even if you did one set once a week, and you felt that way, it would be too much for your body. So the question is, why is it too much for your body? First off, were you training with your appropriate intensity, meaning were you trained to failure or were you following the program as it's laid out

where we tell people to not to not go to failure? Yeah. So when I was running through anabolic, I was following it right to the letter. So the first week or so, it took me some getting used to on the appropriate weights for the appropriate volume. So I kind of dial that in and you know, I, yeah, to answer your question. Yeah. Are you reading up there too, where he talks about his food and sleep to be another issue I talked about. Yeah, look at your legs. The rolls. Trust bucket because Because maybe the program isn't that intense, but relative to not good sleep and a low carb diet, it may be.

So that I would definitely dive into that. Maybe I see that you have been running a low carb diet, is that something that you've always done or something you currently started to do because you wanted to lean out. I don't respond well on too low of a carb diet. Like we've shared on the podcast before, Sal loves that, it works extremely well for him,

he can work out fasted. I'm miserable if I don't have a certain amount of carbohydrates in me, I just cannot get the motivation to lift. And so you may be more like me in that situation. And so that may be why you feel the way it is, it's not so much the program or what you're doing in the program is too much. It's just too much for what you're also doing with your diet

and your sleep. Yeah, I would look at your whole lifestyle, look at all the things that affect your stress, sleep, diet, stress, and see what's going on. And then I would, and then have you been to mphorimones.com? Have you talked to any of the Hormones specialists there to get some testing? I have not. I mean, I've heard you guys talk about it quite a bit on the podcast, but it's not something I've dug into yet. Yeah, so when, when, if you get to the point

where it feels unexplained, you're like, huh, I'm getting, I'm feeling like I'm getting good sleep. My diet seems pretty good. I seem to be training appropriately. I'm not beating myself up. My body is not feeling like it used to or like it should. That's when I would go get the blood worked on and see if hormones are off,

if you have nutrient deficiencies that you may need to fill. Because that can often be... I would actually do that no matter what. I would do that now. You're at a 42, you're at an age and you're at a point in your life where it's worth, if you have the finances to go and get your blood worked on, it's absolutely worth it. At least getting that feedback,

because I guarantee you'll learn something. Well, yes. Then you can see what steps you could take naturally to increase, you know, if it's a low dip in testosterone or whatever the imbalance is, like if you can kind of adjust, like sleep, you can kind of rearrange things stress-wise to see how that affects you

and then take steps from there. Yeah, I mean, that was me, Sean. I was very consistent, dialed everything in, I thought, and I just couldn't figure out why a little by little, I was declining energy, my ability to exercise work out my Everybody's just going down down down and then I got blood work and I was like well there it is right there I had my hormones were did not look good at all and You know trying to change them naturally. You don't work super well with me. So I had to get

And work with a doctor and it was game changer for me Now that doesn't mean that that'll be your case But at the very least you'll get a much fuller, clear picture. And if it is the case, then there are remedies for sure. Okay. Yeah, I mean, I've definitely been working a lot on, I don't eat a lot of carbs just kind of naturally,

Adam to what you kind of said. It's just, I've been cutting weed out of my diet for like 15 plus years. Just felt a whole lot better. We eat whole foods at home. We cook all of our own stuff and make all those dinners. And felt a ton better with that. I did get some blue-like blocking glasses to kind of help with the sleep. So I'm actively working on a lot of these things.

So yeah, hopefully maybe it is a low testosterone or something, like that. I do have a stressful job in life at the moments that could be contributing to that as well, I guess. I'm gonna have Doug send you Maps 15. And my recommendation is to switch over to maps 15 for a while, while you get your blood work done and see what it says. So see what happens when you drop down to something like map 15.

That may be actually perfect for you. I was, you know, one of the things that we talked off air when we were building that routine. I remember telling the guys, like, dude, this is wild. I'm only training 15, 20 minutes a day. I actually am feeling better. Supercharged.

Yeah. So let's, let's, let's switch you over to that for right now. And then let's also get your blood work done and see what that feedback. Maybe the switching over to mass 15 right away makes you feel a lot better. That would be awesome. And then I do think no matter what you feel, you should get the blood work done.

If you're at a point in your life where I think it's worth it to at least look at your panels and see what it is. And by the way, they will assess it all for you. So you get it done, they'll do a consultation with you, they'll tell you what's good, what's not good, ways that you can improve it naturally, ways that you can do it synthetically, all those things. So it's worth going through that process. Okay. All right, Sean. Thanks for calling in. Thanks a lot, guys. They really appreciate your time.

You got them. Yeah, especially when you're over 40, I think as a man, uh, over 40, because if you're test come back and you're like, well, I'm getting kind of, I'm getting good sleep. I'm meeting right, whatever. And let's just say, for example, testosterone is so low that if you double that you're still low, this is kind of a similar situation that I was in, at that point, you're like, well, I think then the option is to, I'm going to, I actually love the advice that Katrina's mom gave all her kids. They, she, on their 30th birthday, they all, what she said, she says, just gonna basically, yes, she goes, go get your blood work done.

So we have, it's, and it was, oh, I feel fine. That's why I want you to get your blood done. You know what feeling fine should be. Yeah. Go get it done. So we see what it, what it's like. Because when you get 40, 50, 60 my age, you would say, it's going to be different. And you want to know what optimal feels like and what it looks like on paper.

And then you have a replicating. So I absolutely think you should even do it earlier when you just so you have something. And then the inevitable happen as you turn 40 and 50 and 60, they will change. It will change absolutely because of diet, getting older, rest, all these other variables. And you want to know like, oh, what does optimal feel like? And then what levers can I pull to get myself back to there? Totally.

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 health or fitness goal. You can also find all of us on social media. So Justin is on Instagram at my pump. Justin, Adam is on Instagram at my pump. Adam, and you can find me on Twitter at my pump.

Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at Mind Pump Media.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. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having sour, animal-justin as your own personal trainer's butt at a fraction of the price. The RGB Superbundle has a full 30-day money bag guarantee

and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing MindPump to your friends and family. We thank you for your support, and until next time, this is MindPump.