Mind Pump: Raw Fitness Truth - 1991: How to Train to Perform a One-Arm Pull-Up, Ways to Balance Out Strength Between the Left & Right Side of Body, Tips for Overcoming a Postpartum Plateau & More (Listener Live Coaching)

Starting point is 00:00:00 If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is Mind Pump, right? In today's episode, we answered live caller's questions, but this was after an introductory portion today's intro was 55 minutes long. So we're talking about fitness, current events, our live studies, and much more. By the way,

Starting point is 00:00:30 you can check the show notes for timestamps if you want to fast forward to your favorite part. Also, if you want to be on an episode like this one, email your question to live at mindpumpmedia.com. And then if we like it, we'll have you get on an episode like this one. Now, this episode is also brought to you by some sponsors. The first one is Ned. They make hemp oil products that actually work. So if you've tried CBD products in the past and you weren't too excited about the results, it'd notice much. It's probably because it didn't have enough CBD, it's probably because it didn't have the full spectrum of cannabinoids that you can find in hemp. Well, Ned is different. You'll actually feel their products. Try it out. Take one of their products, 30 to 60 minutes later.

Starting point is 00:01:10 You'll know you took something that works. Go check them out. Go to helloned.com. That's h-e-l-o-n-e-d.com-forward-slash-minem pump. Then use the code minem pump for 15% off. The set-up is also brought to you by Joy Mode. They make natural sexual enhancement improving supplements and testosterone boosting supplements.

Starting point is 00:01:30 By the way, these are science-based. I know those two categories are filled with supplements that are just garbage. Joy Mode only uses ingredients and compounds that have been shown in scientific studies to actually contribute to what they're trying to target. So sexual health and performance testosterone boosting. Go check them out. Go to use joymode.com forward slash mind pump and then use the code mind pump for 20% off your first order. Now,

Starting point is 00:01:58 this month we have taken a lot of our workout programs and put them together into workout program bundles. Each bundle gives you about nine months or up to nine months of workout planned out. So workout programming sets reps, exercises, everything. All set up for you for a up to nine month period. Each one of these bundles is $300 or more off. So huge, huge discounts on these bundles. The first one is the new to weightlifting bundle. The second one is the body transformation bundle.

Starting point is 00:02:27 And then the third one is the new year extreme intensity bundle. If you're interested, go check them out. Go to mapsgenuary.com. All right, here comes a show. Teacher time. And it's teacher time. Oh, shit. You know it's my favorite time of the week.

Starting point is 00:02:46 We've got five winners this week. Three for Apple Podcast, two for Facebook, the Apple Podcast winners are Rand Kay Dill, Splish Splash 18 and EAB. For Facebook, we have Ryan O'Malley and Olivia Lendoro. All five of you are winners, and the name I just read to iTunes at mindpumpmedia.com, include your shirt size and your shipping address.

Starting point is 00:03:09 We'll get that shirt right out to you. Check this out. Cardio can actually build muscle. I'm going to hit people for volume. You got to do it over. You're doing it with the smirks. No. I'm laughing because we did, you know, we talk about, first of're doing it with a smirk. muscle or have, or be in an environment

Starting point is 00:03:49 where muscle building is more beneficial or more, you know, more obvious or may happen. Right. And it's a fatigue is an issue in the gym and you're working out and making, you know, really aid in helping your endurance getting through some of these sets that we might be in a hypertrophy phase where you're doing lots of reps. So there's some spill over there as well. Yeah, but just for the average person's health, right?

Starting point is 00:04:13 Yeah, that's the biggest part of it. And the endurance part is big too though. Like this is actually kind of the gauge that I use when I know that I need to implement more cardio into my routine is I'll make a transition into like a high rep phase of my training, especially when I get into something like squatting or deadlifting or some of these big gross motor movements.

Starting point is 00:04:34 And I'm gassed before my muscles are fatigued. So I will feel like I can't do the next set in time, not because I don't feel like I got the muscles strength, but because I'm like, yeah, winded it. And so that to me is like, oh, I would greatly benefit from more cardiovascular endurance so I could train these sets appropriately and stay on task for my rest periods

Starting point is 00:04:58 and the high reps that I'm doing. But if that's sufficient, then I'm cool. And also like, first off, building maximum muscle is not most people's like ultimate goals. Anything that's extreme, you're gonna take away from health and longevity, first off, okay? But let's say you're trying to speed up your metabolism. Let's say your metabolism is maybe not as fast or hot

Starting point is 00:05:21 as you'd like, because you've died at so many times. You've cut your calories so many times. You've paired muscle down with the wrong kind of workouts. Well, in that case, you want to do everything you possibly can to move the needle towards a faster metabolism and you want to avoid everything you can that could potentially move it in the wrong direction. In that case, I would tell people to avoid most forms of cardio aside from, let's say walking

Starting point is 00:05:44 or let's say like the episode that we pulled from You want to build muscle and burn body fat, which is very hard to do in fact some people would argue it's even impossible I don't think it's impossible, but I do think it's a very very like hard balancing act You really have to draw that out quite a quite a ways totally and and you want to do everything you possibly can To send the muscle building signal and avoid anything that could potentially counter that. And lots of cardio can definitely do that because lots of cardio makes your body better at cardio, which means you're going to have less muscle on your body. So by long distance runners and hardcore cardio athletes tend to have less muscle

Starting point is 00:06:20 than like sprinters, for example. But people take these things out of context and they think that we're like anti-cardio. First of all, we're pro, any form of exercise applied appropriately, any form. Well, sprinting is more anaerobic. Yes, so there's a massive difference with that. And I know some people were trying to argue, what kind of cardio and like to define cardio, right? Because there are ways of moving fast

Starting point is 00:06:42 in short bursts that do have a muscle building effect. Well, there's also ways to get some of the cardiovascular endurance through strength training too. Exactly. You do some 15, 20 rep squats and short rest periods and your high rate is really screaming. Absolutely. So you will build some good cardio endurance to that.

Starting point is 00:07:01 So I'm glad you came back though, Sal, and reiterated that the original clip where that got taken from, or the original episode where that clip was taken from, we still stand by that advice, right? If I get a client, if I have a client, okay, that comes in and she hires me and she is 50 to 100 pounds overweight

Starting point is 00:07:19 and she's been very sedentary and we start training. I am not putting her on any cardio equipment. I am strength training her. I might ask her to walk. I might say, hey, let's pick up a 20 minute walk. I want her to be more active. Right, I want to encourage more activity and I might program that.

Starting point is 00:07:35 But I am not programming 30 minutes an hour of any sort of cardio exercise. I'm not programming hit either. I'm not doing any sort of experience. Oh, the risk is that's the other part of it. Yeah, at that point, I am solely focused I'm not programming hit either. I'm not doing any sort of. Oh, the risk is that's the other. Yeah. At that point, I am solely focused on building a faster metabolism. And the fastest route towards that is the advice that we gave in that episode.

Starting point is 00:07:53 Right. Right. So yes, I still stand by that. Now, the ultimate goal is to get her metabolism up. Me drop down 25 or 30 towards her goal, start to introduce some forms of cardio, get this client way more active, get her better cardio and endurance, but not right now. Right now, if I'm looking the fastest way

Starting point is 00:08:15 to get her to her goal, it is not by including cardiovascular endurance training. Yes, not yet. Think of it this way. Think of exercise as a way to get your body to adapt fitness-wise, and then think of diet as the way you get lean. Think of it that way. The adaptations can benefit the getting leaner aspect if they counter what can happen when

Starting point is 00:08:38 you cut your calories. When you cut your calories, your body naturally will try to pair muscle down because muscle is very active. It costs a lot of energy. So if you're at a calorie deficit of a thousand calories, at first you're losing weight, but your body's like, we gotta meet these new caloric intake. Let's lower our demand.

Starting point is 00:08:58 The way to offset that is to do a form of exercise that strongly says, says, get strong and build muscle. That's strength strength. So this is why strength training is the best, quote unquote, fat burning form of exercise that strongly says gets strong and build muscle. That's strength strength. So this is why strength training is the best, quote unquote, fat burning form of exercise because it results in pure fat loss more often than other forms of exercise. But again, I wanna say this like we're trainers, okay?

Starting point is 00:09:16 We utilized all forms of exercise for our clients. And when you're a good coach or trainer, you have all different forms of exercise. All different forms of exercise, there's different values, both mentally, physiologically, there's strength, there's endurance, there's stamina, there's mobility, there's flexibility.

Starting point is 00:09:33 Then you all thought also have to consider the person you're working with with their psychology. What do they enjoy? What do they not enjoy? What's considered stress relief for them? It's considered too much stress for them. And then what you do is when you design the routine, you use all these pieces like an engineer,

Starting point is 00:09:49 or like you're a baker or a cook, and you add the right ingredients to help them get to their goal the fastest or in the most effective way. And that can be tricky. That's what programming is all about. So the reason why we have a podcast and the reason why we never, we started with a podcast is because it's long form. These are not conversations you can have in

Starting point is 00:10:08 30 seconds. It's only as a TikTok clip in there somewhere for all these lazy turds. I know. It's so much more nuanced than that. And I it's so funny when you get these relatively new trainers who want to argue the science. And I mean, it just shows me how long you've been doing this for because it's not just that simple. Here's another example of where this is counter to what the studies would say. I would take that same client, let's use that 50,

Starting point is 00:10:38 the client that's 50 to 100 pounds over, and you know what I wouldn't do for her? I wouldn't tell her to cut her calories. Right. I wouldn't do that. I would actually tell her I want you to eat more of the foods that your body needs. And so I would actually tell her to go after certain things, instead of telling her to restrict you. Like protein. Now that is counter science because we know that what makes people lose weight is being in a caloric deficit. Yet I'm not going to tell my client, let's cut your calories.

Starting point is 00:11:05 What I'm gonna tell her is, wow, we don't get enough fiber in the diet. I notice you don't get enough lean protein. So I want you to go after these foods every day, which seems. That's because you're considering the human psychology and the behaviors, which as a coach and a trainer

Starting point is 00:11:19 is the strongest consideration, especially when you're looking at weight loss and you're modifying behaviors, whereas when people just know the science, they almost, it's like they ignore all that of the stuff, like it doesn't matter. And they're like, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no food to your diet. Just, ah! Who are boys? How can they say that? You guys are idiots.

Starting point is 00:11:50 Oh, it's so wonderful. Yeah. So, Norton, get them. You know what, you know what, it makes me realize how, imagine being a politician, because politicians get attacked all the time. And what they do is a politician will give it our speech or a 30 minute speech.

Starting point is 00:12:04 And within that speech, their opponents are looking for gold nuggets that they could clip and use that to contract. And that's TikTok. That's TikTok. That's a joke. 100% what TikTok is. TikTok are these short 30 second or less clips.

Starting point is 00:12:17 And if you don't listen to our podcast, if you don't listen to the whole show, all you hear me saying is like, lightweight build muscle, or you hear me say something like, you know, don't do cardio if you want to get lean and build muscle. And it was like, ah, lose their mind. What is this context?

Starting point is 00:12:31 You gotta have context. Well, you guys missed out on a conversation that Andrew and I had yesterday, because he brought it to my, like we don't even, for the audience, we actually don't even see half of our TikTok and Reels and these clips that are made. We have a team that does that that we trust to make good clips and do a good job

Starting point is 00:12:50 and they do a good job. But every once in a while a clip will go kind of viral. There's one right now that just got put up, like I don't know, a few days or a week ago that's got over a million views already and Andrew bought my attention and asked, like how do you feel about this? So let me see it, I haven't seen it.

Starting point is 00:13:08 So it shows me the clip and they've clipped it and it's the, but this was the remind me to Andrew of the nuance of what South, I don't know, but it's count. Oh, the lightweight one, thank you. Yeah, it was the lightweight, like so at the TikTok. Sometimes that one of the best things

Starting point is 00:13:23 you do to build muscle is lift lightweight. Yes. And people lost their mind. Thousands of comments and, oh, this is counter to what you guys say. And it's like, it's clipped from an episode where we talk in detail about the behaviors of people, what they tend to do is go towards this way.

Starting point is 00:13:41 Like I, and I remember in that episode talking about, I remember being a young kid who wanted to build muscle and I was, I never lifted more than six reps for years. That was like all I trained because I, everywhere I read, it said that if you, that's what builds the most muscle. So of course, as a young teenage boy trying to build muscle, that's all I would do.

Starting point is 00:14:01 And then I remember meeting this smart bodybuilder guy and I asked him, what should I do? He asked what I was currently doing. He said, how long did you have to be doing this? I always do that. He says, go lift, light, weight. And boom, my arms exploded and I blew my mind because it shattered my paradigm.

Starting point is 00:14:18 That was the point of that. You're presenting a different perspective of where the same tools don't apply. Right. And that's just the thing, context matters. And that's why, you know, these clips that are just like, you know, a few seconds long doesn't tell the whole story. And then you want to jump on it and react like you just use a full. The studies are clear on this too, by the way.

Starting point is 00:14:38 If you're a science junkie, like reps one to 30 all build muscle, they all do. Which one builds the most muscle and when it's novel, when it's new for you. So six reps can build great muscle if all you do is 20 reps and you've done that for a year. And then you switch over to six reps. By the way, all of our, I think almost all of not all of our maps programs has phases in both low reps and in high reps. Yeah. So we put our money where our mouth is. It's not like we're like, Olvison changing our tune because a few people on it. This is not what they say.

Starting point is 00:15:08 They say the opposite. How many episodes do you give this into? There's so many tools to apply. Just the circumstances you have to understand what you're working with first in order to grab the right tool and apply it to your client. So for the science junkies or for the person that's new into this and wants to be like the science drink, you need to person that's new into this and wants to be like the science zone, you need to understand that studies are done in these 12 to 16 week type of range. They're

Starting point is 00:15:33 not done for years or months, even months and months and years and years. And so you have to understand that that that that applies really well for that that is the truth for six weeks. That what that study says. But when you extend that out, yeah, when you play that out longer over 12 and then 16 and then 24 weeks and then 50 weeks like it becomes a little bit more. It becomes a little bit more nuanced and you have to understand more than just that that small. Two things. Number one, one of the things that coaches and trainers who've been trainers and coaches for, let's say, a decade or two decades,

Starting point is 00:16:09 all of us have experienced the following. The client that completely destroys everything that you thought to be true. We've all experienced that. Where you think, oh, I figured it out. I know everything. Then you get as one client where... I heard I'm shattering.

Starting point is 00:16:21 None of it works. And it's totally different. And then you got to change your perspective again. That must have happened to me a dozen times over the last 20 years. In each time, I became a better trainer and a better coach. Back to what you said Adam, I'll use a great example, okay?

Starting point is 00:16:35 I think most coaches and trainers who've been doing this for a long time would probably argue, probably 90% of them would argue that a barbell squat is gonna to build more muscle, general, overall lower body muscle than let's say a leg press, okay? But I bet you, if I did a study with beginners that was 12 weeks long, so people who don't really lift weights, and we did leg press versus squats, the leg press would build more muscle. Why?

Starting point is 00:17:00 Because squats require so much more skill that by the time that these people developed a skill to squat effectively, the study's over. So what they got with the leg press was, oh, I could do this right away, we can add load versus the squat, which is we got to practice it and get good at it before we had the load and really start to build any muscle. So a 12 week study on beginners would say

Starting point is 00:17:20 leg press builds more muscle, false, follows people for a year or two, and then you would see the barbell squat is actually superior. What we didn't control for there was that learning curve and the skill required to effectively do the exercise known as the barbell squat. Yeah, the curve of adaptation matters, right? So if somebody, if it's a very high technical skill movement, it's going to take you a lot longer to get good and reap the biggest benefits. But there's also benefits to the fact

Starting point is 00:17:49 that it does take you long. It stays novel much longer. Very good point. Because you're trying to get good at it, where a leg press, very quickly, it's no longer novel. It's like very simple to sit your ass down in a seat like that and push your legs. And so your body goes, oh, figures it out really quick.

Starting point is 00:18:06 There's benefit to movements that your body is like, whoa, this is weird, this is different, even after doing it for weeks and months. And that's the squat, man, I mean, I've been squatting for years and still don't think that I'm a master at squatting. Plus the systemic, the adjacent effect of how it affects the rest of your muscles, right?

Starting point is 00:18:24 When you do a bigger compound lift, how that actually builds and improves muscles, you didn't even anticipate that we're contributing, stabilizing, and firing to keep your body in that. I'm going to hammer that a little bit home. There's a direct local effect from strength training, meaning if I do curls, the local effect is the most pronounced, meaning the bicep that's working is the one that's going to get most of the effect. However, there is a systemic effect as well. And just to illustrate this, there's studies that are really interesting, weird, but they've done these studies and they've repeated

Starting point is 00:19:00 them before. If I have, let's say my left arm is in a cast, okay, because I broke it or I injured it. And there's lots of atrophy happens whenever you have a limb in a cast. If you've ever broken an arm or leg, you know 10 weeks later, you take it off and it's like, oh my god, I lost everything, right? So if I have my left arm in a cast and I work out my right arm,

Starting point is 00:19:18 I will lose less muscle in my left arm than if I didn't do anything at all with my right arm. It actually sends a signal to the other arm as well. It says, maintain some of this muscle. So one of the best things you could do when you have a limb that's injured is to train the rest of the body, or especially train the opposing limb. There is a systemic effect. In fact, we had a caller recently who said that he finally, he heard us talk about squat so much and how it actually will build the rest of his body.

Starting point is 00:19:45 He did squats in his arms grew, his legs grew, but his arms, his shoulders grew as well. Yeah, so pretty cool. All right. So, um, so I wanted to talk about a study on eggs because what reminded me of this is, have you guys seen the price increase of eggs? Yeah. Have the grocery stores? I have not. It's like so mad.

Starting point is 00:20:00 I'm so mad that I don't have chicken 700 what? Seven hundred percent of them. Seven hundred percent higher. Yeah. Why, I'd be sitting on gold right now Yeah, like a dozen would be like two bucks and now a dozen is like ten bucks. Yeah, wow Crazy, right still cheap, but the avian flu or whatever like just wiped them out. Yeah, supply went down So egg prices are through the roof in comparison to what they were before But anyway, that remind which is funny for me Well, not funny, actually scary.

Starting point is 00:20:25 I went to the grocery store, talked about this on a previous podcast. They had no eggs, went to another grocery store, no eggs, I was like, oh no, say so many every day, finally found some. But anyway, found an interesting study or cool study on the anabolic effect of whole eggs. So I brought up this person before, Vince Garanda.

Starting point is 00:20:42 You guys know who that is, right? So Vince Garanda was this like, he was one of the first, I don't know if you call him like science-based bodybuilders in the early days of bodybuilding. So like 1940s, 1950s, some of the stuff he said was brilliant. Some of the stuff he says may be controversial and maybe not maybe wrong.

Starting point is 00:21:01 But a lot of stuff he said was crazy. It was ahead of his time. One thing that he advised was for bodybuilders to eat one to three dozen eggs a day, and they would notice steroid-like effects. Now just to pay the context, the steroids that they took back then are not like what they did what they would do now. So it's not gonna compare to like what a pro bodybuilder is now.

Starting point is 00:21:21 Back in those days, TRT version of it. Well, back in those days, we'd take like five or 10 milligrams of dianna ball a day and that was their cycle. Today, that's like, that would be like a joke. Like a bodybuilder would even, they would do like 50 milligrams of D-ball

Starting point is 00:21:34 plus a bunch of other stuff, okay? So he would compare it to the context of the time. Nonetheless, there was a study that was done on egg consumption and I'm gonna read to you kind of what it looked like. So they took 30 resistance trained young males. So these guys worked out already, 30 of them. One group ate three whole eggs right after training, and the other group ate six egg whites right after training.

Starting point is 00:21:56 So egg whites versus whole eggs. Three versus six. Three versus six. Okay. So protein intake is the same. The difference is the whole eggs has fat, has the cholesterol and some of the other nutrients and that kind of stuff. Both groups did three full body workouts a week.

Starting point is 00:22:12 This was a 12 week study. The group who ate the whole eggs had more fat loss, more muscle, more testosterone, and more strength. So they saw significant or statistically significant improvements, including fat loss. Haven't they called egg yolks like natures multivitamin? I think I've heard that before. Eggs in general.

Starting point is 00:22:34 Like there's one of the most nutrient dense foods. This is a old study. So do they base on his days, right? No, no, no, no. This study is the most important. So you're referencing vents because he used to recommend that, no, no, no, this study is, oh, so you're referencing vents because he used to recommend that. Yes, but they did a recent study.

Starting point is 00:22:48 This is more interesting that it's not, because I thought you were saying that was old. I'm like, that's weird because in the bodybuilding community, egg whites are so popular. No, I brought up Vince Garanda because one of the things he was known for back then was for taking his athletes and having them eat like lots of eggs every single day

Starting point is 00:23:03 and they would all get all these huge gains from it. Now, I obviously, I've talked about this before, I eat between eight to 12 eggs every single day whole eggs and I notice significant muscle gains when I do so, especially if I haven't done it in a while. If I haven't done it in a while and then I go eight eggs a day, whole eggs a day or ten, whole eggs a day, my strength gains are palpable. They are like huge, like 10, 15 pounds on most of my lifts. Pretty crazy. So they parse out and speculate that it was like a dietary cholesterol was a major contributor that they don't know. Okay.

Starting point is 00:23:36 They think a racodonic acid, which is a fatty acid that might contribute to the muscle building process. I think it's the cholesterol. Cholesterol is a, I mean, you could label it as steroid chemical. It's the building block for hormones. When I take my cholesterol from normal, not my blood cholesterol, by the way, my cholesterol intake, which has very little to no effect on your cholesterol level. So nobody, everybody needs to relax with that.

Starting point is 00:24:01 If you're otherwise healthy, you're going to be fine. But when I bump my cholesterol intake, I notice like testosterone boosting central nervous system activating effects. Like I'm stronger, libido's higher, more energy, better pumps, I don't get sore, I recover better. I think it's the cholesterol. When you work out, your blood cholesterol

Starting point is 00:24:23 takes a temporary dip because your muscles are sucking in that cholesterol and using it for repair. So I think that dramatic increase in dietary cholesterol is one of the reasons why the whole egg group built a muscle. Do you think there's a bit of a bell curve or a plateau that happens? Yes. You get it and then it's because you haven't had it and then it's amazing. And then do you think it starts to dip or do you think it just kind of plateau?

Starting point is 00:24:43 Kind of maintains. So I eat it like that every day. If I were to stop, I would notice that I would start to get a little bit of a decline. And if I stop, I'll do this every once in a while. I'll stop for two or three months, then I'll bump it up again. And it's like the first three to five weeks, boom, it's a huge boom.

Starting point is 00:25:00 Which is cool. If you're an athlete or a power lifter, test this out on yourself and may help you peak for your event. So what's the theory on that? Like that's because you get this from some supplements, right, too, where you take these supplements and you feel this initial like, oh, wow, big difference. And then it just kind of levels off

Starting point is 00:25:14 and then it never really gets better. It doesn't get worse, but it just kind of stays the same. You is the theory on that that there is, there's an optimal amount that your body wants for optimal performance, and you were probably running pretty low or suboptimal, and then you get that, and then it takes you to your most ideal amount.

Starting point is 00:25:33 Here's what I think is happening, because so the reason why the whole like cholesterol, cholesterol hypothesis of the 80s and 90s has obviously been debunked, right? Where they're like, oh, don't eat cholesterol because it affects your, your blood cholesterol. We know that to be false because our body has this really remarkable mechanism for

Starting point is 00:25:53 modulating our own, our own blood cholesterol level. So your liver will produce more or less cholesterol depending on how much you ingest. The old studies, by the way, that were done on dietary cholesterol that showed, oh my God, if you eat lots of cholesterol, you have terrible cholesterol, we're done on rabbits. Rabbits don't have this system in the body

Starting point is 00:26:12 that regulates cholesterol. R is does. So what I think happens is that initial three to five weeks, your body is starting to adjust, but in the interim, you just have way more of this cholesterol available. Then when it adjusts, then you kind of plateau a little bit.

Starting point is 00:26:26 You know, you just said something that I wanted. I've been meaning to bring up to you for a while and I read it to the day. I was unfamiliar with this. That I find interesting because the prevailing theory is that we evolved from some type of monkey. Why is our digestive system more like a pig and not a monkey? If that's what we evolved from supposedly, oh, I don't know that. Do you know that our digestive system is closer to a pig than it is monkey if that's what we evolved from supposedly. Oh, I don't know that.

Starting point is 00:26:45 You know that our digestive system is closer to a pig than it is a monkey. I know sort of monkey. I know pig, look at that, Adam bringing in the facts. No, I know that our skin is very similar. I think that's why they use

Starting point is 00:26:55 a really weird tattooing that if we supposedly evolved from a, a, you know, primates, or a primate, a monkey. Well, then why would our digestive system be so different than a monkey and it's closer to an animal in your pants?

Starting point is 00:27:10 I would guess this. I don't know what the dietary, what do wild hogs eat a lot? Wild hogs are, they're omnivore, right? Yeah, they're omnivore, they have to go right down. Yeah, I'm trying to find the details on this. Obviously, we're not like a cow. No, just do what animal are humans, digestices, and most like, and you'll see it's not a monkey.

Starting point is 00:27:33 Not a monkey. By the way, before we get into this topic, I just wanna say that the egg price has gone up 60% not 700. Oh, I read somewhere in some places, 700%. I read for seven. But think about that though, it's a $5 carton of eggs, 700%.

Starting point is 00:27:45 That's like $35 carton. That's not my buddy's strong. Shoot, no, no, no. I read it and some places up to 700%. Okay. Well, what would be 700% of that? I read that saying. Well, no, it could have been $35 for carton.

Starting point is 00:27:56 You know, not if a carton. It's $1 or something, the cheap ones. Oh, I don't know. Yeah, that's I think what they were talking about. Oh, I see, I see. I just wanted to clarify that. Maybe you can put, Doug, egg prices went up, 700%. Just do that and see if you can pull all the gold.

Starting point is 00:28:08 Yeah, but first off, I'm gonna find out whose digestive system is. Yeah, yeah. I read this like it was a few weeks ago and I kept meaning to bring it up to South because I thought maybe he'd already been familiar with this and I thought, you know, that's so funny to me that, you know, the, again, prevailing theory

Starting point is 00:28:23 is that we've evolved from monkeys. Yeah. But then our digestive system is further away from them than a pig. Yeah. So it says the human large intestine lies somewhere between that of a pig and a similar omnivore and the dog. Yeah. Yeah, we are, we are close by the way, pig were the closest to,

Starting point is 00:28:44 but we are closer to like multiple animals before we were even a monkey. Well, so we didn't evolve from monkeys. We were distinct from monkeys. Monkeys are a type of primate. We're also, so a long time ago there was a branch. So just to be clear, is people were like, well, what would it, you know,

Starting point is 00:29:00 where were monkeys back then then? Or why did monkeys exist back then? But I would, I'm gonna guess it's because our digestive system evolved around our hunting and gathering habits. So we became apex predators and we became prolific hunters. So we ate a lot of meat and when meat wasn't available, we ate what was around it.

Starting point is 00:29:21 Forage, yeah. Which were plants and roots and berries and that kind of stuff and so that would be that's so if you look at our like teeth and our digestive system it's got the characteristics of carnivores and omnivores. Yeah. Both. See a bear would probably be similar to maybe. Maybe. I know that was weird though. I thought I was a little bit of random stuff that I read that I thought was interesting. We know these pig hearts for simulated heart surgery and stuff like that. And then you say pig skin, right?

Starting point is 00:29:50 Pig skin heart. Yeah, it is interesting. There are some relations there between humans and kids. Because when evolutionists are trying to prove that theory, they always tie it to things like that to show like that to show, like, oh, this is look how important. This is what's common.

Starting point is 00:30:06 Look out what we have in common. So I just find it interesting when science chooses to leave certain things out that doesn't, that is, does not prove their theory. And that's something that is counter utilizing, like, oh, look how close we are to the bonobos, but this, this and this, and it's like, okay, yeah, but then our digestive system is fucking 10 times further away.

Starting point is 00:30:26 They based this off DNA. So our DNA and a chimps DNA are remarkably similar, but that small difference is a big difference. Like, we share most of our DNA with a banana too. So, so, so, so, so, so it's crazy when we, we cherry-picked data like this to try and prove these theories and it's just like guys, we know so much less than what we act like we know Doug, did you find the 700% increase? I did not

Starting point is 00:30:49 I was gonna note that the human digestive system is significantly different from those of primates that share a high percentage of DNA Interesting now primates are better at some science for you guys I don't know. Coming in hot. Yeah. The only thing that came up for 700 and eggs is 700 reported out breaks of the birds. Oh. So I'm not seeing that.

Starting point is 00:31:15 That's right. That's right. That's a 100% increase in birds. The point he was making is true though. Yeah. Thanks Adam. It's really expensive. It wasn't expensive. It's really expensive. It wasn't expensive.

Starting point is 00:31:26 It's extreme. I appreciate it. In the days extreme. Hey, speaking of diet, when you were talking about earlier, when you take an obese client, you tell them to eat more. My cousin, very close to my cousin, uh, SEP, him and I grew up together. And he's like, he's like going on this thing now where he's like, okay, I'm going to watch my diet. He just got his black belt in Jiu-Jitsu. So congratulations to him. And he's like, you know I'm gonna watch my diet. He just got his black belt in Jiu-Jitsu. So congratulations to him. And he's like, you know what, I got my black belt. I really want to improve my fitness because I want to be able to like, you know, wear the belt with pride and still kick ass or whatever.

Starting point is 00:31:54 So he started to, you know, he inquired with me with macros and that kind of stuff. And I told him, I said, okay, here's what I want you to do. Right now, just track your food and just try to hit protein targets. And let's see what happens. So he's a big dude. He's about 215 about my height. You know, he's pretty strong built dude. And I said, um, hit 200 grams of protein a day. He's like, okay, that shouldn't be a problem. I said, oh, well, you try and let's see what happened. He was probably surprised, huh? Very surprised how much it how much it suppressed this appetite. Bro, it makes me like

Starting point is 00:32:20 I don't want to snack. I don't want to eat other things. And I'm trying to eat more of this protein, and it's hard. And then through this process, he's already starting to lose body fat. And I know he's gaining muscle at the same time because he's stronger when he's working out. And this is over two weeks, just from doing that. So his mind is being blown.

Starting point is 00:32:39 And I told him, I said, we're gonna reverse diet you, we're gonna get your calories up. And then I'll cut you. And I said, I'll get you the point where you're like 11 to percent. I had been a trainer for over a decade before this came all together for me Like and to me, I would say this was some of the the the best Or the best shift I had in the way I coach people because For up into the up so for a decade I would look at I would would get, I would put all the numbers in,

Starting point is 00:33:07 the science, the math. I would go, okay, how much you weigh? This is your age, this is your activity level. And then here's where I need to put their calories in based off of those metrics for this person to lose weight since that's their goal. And then I would prescribe that. And I would create the custom meal plan plan and that is how I train clients forever. And I absolutely do nothing like that now. It's exactly what you said is, I don't care. Whenever you want, just hit these protein targets.

Starting point is 00:33:35 I don't even care your measurements. You know that I don't even need that shit. I don't even need, only I need to always your weight so I get an idea of protein-wise. I don't care about all that stuff yet. Just give me where that is, and track for a week so I can see what you do.

Starting point is 00:33:47 Don't try and impress me, eat how you always eat. And then from there, what I always lead with because it's, I don't think I've ever had a client. That's why I think when people are like, oh, I eat so much protein, I don't need to focus on that. Like, okay, it was in my experience. Even the people who think they eat lots of protein. Because you did it for two days in a row.

Starting point is 00:34:03 He's like, well, I could do this, it's to give it four more days and let me know what you think. He's like, oh, I could do this. It's a pivot for more days and let me know what you think. He's like, bro, he's like, I can hit 150. That extra 50, he's like, it just kills my appetite. And I'm like, that's exactly why. Yeah, I mean, I, I've been going through that same process of, I told you guys I would skip breakfast all the time for like years and like, it was started really like

Starting point is 00:34:21 reinforcing the fact I gotta eat consistently in the morning and just eating in the morning was a thing. But then me like loading it with like more protein than I've ever loaded it before. So I front load it instead of like trying to get it all in dinner like I used to do. And it's just like boom, you get this like anabolic sort of burst throughout the day, which is like totally new to me. It's just, I mean, for since I'm a majority of clients, so the average client when your trainer is a, you know,

Starting point is 00:34:48 middle-aged female trying to lose weight, and that advice. What was, let me ask you this Adam, because I know what my number is, but on average, when you would have these middle-aged women track their protein, and without you telling them what to hit, just let me just see where you're at. On average, what would you see the consumption be at?

Starting point is 00:35:05 Well, they take 50 grams a day, same. 40 to 40 to 60 max. Yeah, 50 grams. Which is like, these are 140, 150 pound, 36 pound women. Nothing. And then telling them to get that, they would run into the same thing.

Starting point is 00:35:19 By the way, essential protein for a woman like that is around 50. They were barely hitting what's considered essential protein, let alone optimal and let alone somebody who's lifting weights and trying to build muscle. So there's so the range is they could go much higher. They could go double and still be under what would be optimal for building muscle. So they have a long ways to go and and instead of telling and then you then you add in the psychological part. I mean, you tell a client who's way overweight and they hire a trainer, they get you,

Starting point is 00:35:47 and they know what's coming. Oh, I gotta cut this out. I gotta stop that. You wait less. Yeah, and so you blow their mind when you go like, and they go, oh, I gotta cut it, but no, no, no, I don't want you to cut anything out. I just want you to make sure you hit this number.

Starting point is 00:36:01 So I need more. Yeah, more protein. So focus on that. And I don't care about anything else. Yeah. More protein. So focus on that. And I don't care about anything else. Yeah. And it blows their mind. And they're like, they're like, pump like, I heard my trader lose 50 pounds.

Starting point is 00:36:11 This is you know what I mean? You know my favorite part of that? I know you guys experience the same thing. My favorite part of that would be they would, because you know, you guys are convincing. So we can be very convincing. You have to be when you're telling someone to do something that's the opposite of when they anticipate. I literally have to have conversations by the way with people for 45 minutes to convince someone to do something that's the opposite of when they anticipate. I literally have to have conversations, by the way, with people for 45 minutes,

Starting point is 00:36:26 they convince them to do this. Then they would try it and I'd say, just trust me, one of my favorite lines. I'll ask you to do this one thing, trust me once. You'll never have to ask you to trust me again. So they'd be like, all right, I'll do this. A month later, they drop 2% body fat. And then they'd be like, what?

Starting point is 00:36:41 What? Magic are you doing in being? Needs to flying. I'm so stuffed, how is this working? And then I tell him you're actually eating less calories. I don't think you realize it. You guys are protein besides that. Yeah, and it doesn't feel like it

Starting point is 00:36:50 because they feel so satisfied. That's why they're eating so much. Yeah, that's right. No, it's seriously. Anyway, so I gotta ask you guys for some help. I'm gonna probably at some point need an intervention. Some point. So you guys know my, I'm just being honest.

Starting point is 00:37:01 This is supplement based, I'm just being honest. I'm gonna put it out there so that it's out there. And you guys can, you know, now you guys have to do it. You guys know my complicated relationship with supplements. Patterns and pills. Well, now I'm introduced into the world of peptides. Oh, right. With our friends at mphorimones.com.

Starting point is 00:37:18 You know, Doug pulled me aside when we first did all this stuff. And he said, I need you to keep a close eye on Sal because I feel like you're the only one that's gonna be able to restrict him. Yeah, you know what might happen to the racist? You know what might happen? He'll come watch you. Oh, I just thought of that.

Starting point is 00:37:32 I feel bad. A lot of people don't know that that's a slur against the Italians. Right? Yeah, the first part, not being the thing. Yeah, well that's why I was like, you know, I know. I don't care. You call me whatever you want. But anyway, I say it to you.

Starting point is 00:37:44 What might happen is Adam's gonna try and talk me out of it. And you don't have to be leaving, taking new peptides themselves. You said to be done. Yeah. I'm pretty convincing myself. No, you know what? It's a crazy world.

Starting point is 00:37:57 It is, so supplements, exciting fun for me. I love learning about them. I love mixing things together. I know that they only represent like 3% of any kind of progress, but still I just, I love that. I walk around with a supplement bag. I've been like this since I was a kid. It's valuable for the podcast, I guess, but it's definitely something, it's definitely

Starting point is 00:38:14 a complicated relationship. The peptide world is way more exciting, way more exciting. There's something like 7,000 potential peptides that are out there. And peptides have drug-like effects in the body. I mean, they really affect things like hormones. Yeah, they're just a string of amino acids, right? They are. That's why they're, and it's a gray market. So what I mean by that is you can, right now, and I highly, highly recommend people don't do this. If you do this, you're

Starting point is 00:38:44 Kamikaze, and you're probably gonna end up with something not so great. But right now, the gray market, it means you can go online, you can buy a peptide, so long as the peptide being sold to you is being sold to you for, quote unquote, research purposes. So you go on these websites that sell peptides, and it says, for research purposes only, not for human consumption. By the way, this means that sell peptides, and it says, for research purposes only, not for human consumption.

Starting point is 00:39:06 By the way, this means that they're completely, they're as regulated as a supplement industry, and you guys know how crazy the supplement industry is, and how often they find impurities, heavy metals, or like a supplement will say it's got something, it's got none of it in it. You're gonna find this in that gray market for peptides. So don't go by research chemical based peptides.

Starting point is 00:39:25 And also you're also not getting monitored by a doctor. So even if you get real peptides, you want a doctor to monitor you because these peptides have drug-like effects in the body. Okay, so that being said, if you work with like doctors who work with peptides, it is regulated through the compound pharmacy. So it has to have what says,

Starting point is 00:39:44 has to be pure, has to be clean. All that stuff. You're not playing Russian roulette at the moment. But this market is crazy, dude. I am learning, like I am diving in, right? I'm starting to become, you guys know what obsessed that looks like. I'm getting there and I'm reading about these things

Starting point is 00:39:57 and it's why I was crazy. Let me ask you, emerging market. Oh, dude. Let me ask you this. It's gonna blow up. Because of your experience, right? And what happened during the 90s in the designer steroid era

Starting point is 00:40:12 and how stuff a lot of times looks good and then comes out bad later. Do you think that the only reason why you're willing to play around with the stuff is because you're being monitored by doctors? And if you were not, would you be still? I would not. But 20 year old South probably would have.

Starting point is 00:40:29 20 year old South would have taken anything. This is it. 20 year old South, which is why, I, like, that's the part of me that I'm. Now, you know what, 20 year old South might have done? He might have gone through doctors because then he knows it's real. So that's how you would have gotten me at 20.

Starting point is 00:40:46 You wouldn't have gotten me at 20 by saying, this could be bad for you, but like whatever, I'll try it myself. But if you said, hey, it's probably fake. You're gonna rip you off, like your money's gonna know. Yeah, it could be fake and you don't know and whatever, then I would have said, okay, I'll go through a pharmacy because then I know, and the peptide, and it's not,

Starting point is 00:41:00 you don't even need necessarily blood work to get peptides from doctors, although good doctors will say. You should. Yes. And look, back in the designer steroid era when you could buy them over the counter, had I been monitored by a doctor, I would have known what I was doing. No, that's what I asked that question. Because I actually would have taken those back then if I had that.

Starting point is 00:41:20 If I had the option to, if that was accessible as it is. It was illegal back then. Yeah, I would actually, I would totally if I had the option to, if I, that was accessible as it is today. It was illegal back then. Yeah, I would actually, I would totally, I love doing that. Oh, Dr. would have been like, whoa, your liver enzymes are through the roof, your natural testosterone went to floor. At this, take this away, lower this, increase that. Like I would have loved to have somebody do it.

Starting point is 00:41:35 Instead, I was the dumb kid who was just trying things out myself and my garage. Like, same here. Same here. So anyway, this peptide markets, while they have a peptide that I think it's called MoxC, I believe I'm reading about right now, that basically gets the mitochondria of, so mitochondria is the powerhouses of all the cells, and it turbocharges all of them.

Starting point is 00:42:00 That's a big deal. That's a big deal. If it works the way it's supposed to, I haven't tried it yet. Basically all of your functions are improved. Everything about your cognitive function, muscle building, fat loss, people report getting, because I was talking to our partners at MP hormones and they brought that to me because they said, tell me about all the cool ones that are out there. I want to learn.

Starting point is 00:42:23 So they sent me some stuff and I called them back and I said, this probably is going to boost your metabolism because if you turbocharged my condra, you're just going to get a lot of energy leakage. Your body's going to burn lots of energy through thermogenesis and it goes, oh, when you take this, you feel warm because that's why people are talking about like they want it. They sweat afterwards and they get leaner. This is wild stuff.

Starting point is 00:42:43 This is wild. Really crazy. Now, they have me right now. I've already told you guys in the audience, they sweat afterwards and they get leaner. This is wild stuff. This is wild. Really crazy. Now they have me right now. I've already told you guys in the audience, they have me on these like, neutropic peptides. And I'm a week and a half in. So far, really crazy, really wild.

Starting point is 00:42:58 I'm getting real little sleep because of the baby and all that stuff. And I feel. And no side effects or anything like that. The side effects I notice are good. Like I'm strangely sharp to the point where I'm like, this is weird. I'm not about bad.

Starting point is 00:43:12 I know that like this alpha brain doesn't fall, or not alpha brain, and then what were the other type of neutral? Prescription, Adderall, you can't feel the other neutral. Oh, one main. Press the 10, no like press the 10. Oh, one main. Press a 10. No, like press a 10.

Starting point is 00:43:26 Oh, yeah. Like those things that I had adverse effects to that. So that's what I'm saying. Yeah, headaches. And they're not in the same category as peptides. No. They're different. So what explain to me the difference?

Starting point is 00:43:35 Like these peptides are just a string of amino acids and then what would be like precipitates? So there's a huge range of what kind of peptides you can get unused for whatever your specific target goal is. For example, they have peptides that raise growth hormone. Some of them raise growth hormone by mimicking gruelin, which will also raise growth hormone. Some of them directly tell the pituitary to produce more growth hormone.

Starting point is 00:44:03 So they're different, but they both raise growth hormone, for example, the new, the neutropic ones, like the ones that I'm taking, one of them is similar to BDNF. So by taking it, it's like I have more BDNF in my brain, and what BDNF does is it signals the growth of, it's a neurogenesis, it's like more brain cells, more, yeah, better

Starting point is 00:44:26 Recall and memory so when they tested on animals animals remember more. Yeah when they put them through mazes and stuff like that So it's a wild space. I don't recommend anybody get into peptides if you're not like optimizing anything else I think that's stupid But I think if you're like me and you like really like to move your your ducks in line, you know, then you want something a little extra. I think it makes sense. You know what it reminds me of too, because that's a very new emerging space that people are kind of like getting into. Remember when we had Zach on from Zybotics and he was talking about like probiotics in ways

Starting point is 00:44:59 they'd be able to manipulate like bacteria for like functions of the body and all that. I wonder if that will be like the next following the peptide sort of that's a really that's CRISPR technology were they using right or was it similar? Yeah, I don't remember. Yeah, it didn't something crazy. Yeah, I'm just out in the news. Girl is here to cancer through that. That just happened.

Starting point is 00:45:18 That just was announced right? Yeah, yeah. Was it was that here in the US or somewhere else? I think it was in the UK. Maybe Doug can look up as a blood cancer. Young girl had a really This was a big this was a big fucking deal. Totally cuter. Curator. So it was through gene editing. Yeah, gene editing And they basically

Starting point is 00:45:34 Can told her body to get rid of the cancer and it did and it was she's cured completely nuts now This is wild because you guys think we're we're gonna see it in our time And I like this so many break throughs happening right now. It's hard to keep there's there's two revolutions that were on the cusp of one is a Biological revolution or through medicine. Yeah, and then the other one is going to be Technology and what's crazy about that technology? I've everything is going to feed the the other one Technology is gonna feed energy. It'll feed medicine. Imagine when the AI side catches up to this and we can actually input.

Starting point is 00:46:10 I mean, so what is it, Doug, go ahead. Before I move on. Yeah, so next generation gene editing was used to create a therapy that attacked a 13 year old stubborn leukemia. So it's in remission. Oh, man. Where would you say she's based on?

Starting point is 00:46:25 She's in the UK. You were as UK. You're giving me the chills. You imagine if you're her parents. Oh my God. And then that happened. God's sent. I didn't want to think about it.

Starting point is 00:46:33 I'll start by. You know, so along these lines and technology and the evolution of that. So I saw an article came out that the first AI robot is going to represent a person in court. Oh God. First. Now, think about this for in court. Oh, God. First, now think about this for a second. Actually, we made legal. Well, we've been on this whole crazy like chat, GBT thing and everything and talk.

Starting point is 00:46:52 And I actually just didn't really know. I mean, drinking challenge, everybody listening. Bro, okay, every time we listen to this though. Yeah. That is actually a space that this is going to disrupt like a lot. More than anything. I mean, okay, one of the, what makes a badass lawyer is a lawyer. Who knows all the law.

Starting point is 00:47:08 Yes. And knows all the loopholes and knows all like, and you're going to input that into an AI robot. Sure. And you cannot tell me that he's not going to get better. A better reference machine. You know, you know where it's going to start? I'm, you just made me think of some tax attorneys.

Starting point is 00:47:24 The tax code is so crazy complicated. Yeah, you never were aware of? Yes, imagine having that. It's kind of, it's like, it's really like why, like you could represent yourself with your AI robot pretty better than probably, that doesn't mean like the best of the best lawyer who not only knows all the law,

Starting point is 00:47:41 can also speak and win a jury over. Okay, his job is probably still safe. He's the 1% of that industry. For now. But you can't tell me that 80% of the lawyers that are just like, you know, below average or average compared to the elite lawyers would not be replaced by a brilliant AI tool that knows the law better than they know the law. Sure.

Starting point is 00:48:03 And then all you have to do is prompt it. Or like the free attorney you get from the state when you, you know, you're, what was this? That's what I think this is. I think it's, I think it's our, there is a, a website that was like, like you basically can type in,

Starting point is 00:48:15 it can get you out of like parking tickets, like it, it's an advocate for you for like all of these, like ways of being able to defend you against like legal issues. So you know what I'm thinking like this way down the line but you get like a really good you know prosecutor lawyer who can read every micro you know adjustment of your face and your I pupa your pupils and whatever and it's like cro, it's like questioning someone and make an interrogator. Just like, you know, knows all your vital signs.

Starting point is 00:48:46 I don't know, man, we are here. It's, I think it's a lot closer than what I think. I don't know if it's so freaked out about it. I am. And so, okay. So I talked about it on my NCI talk yesterday, and I said, you know, I want to be clear that I don't want to feel like fear mongering everybody on here.

Starting point is 00:49:04 Like I think that, I'm excited about it. I want to, I think there's a lot of good things that are going to happen. But what you hear from me is the passion behind it. Like I feel so strongly about this is here. It's not, but where a year ago, if you were to ask me about it, I would have more of a dismissive type of attitude. 20 or 30 years. Yeah.

Starting point is 00:49:23 When we get closer, like, now I'm like, oh, we're here. It's here. It's coming. Like, we're right around the corner from this, like, really disrupting everybody's space. And if you are an entrepreneur, which is who I was speaking to, nothing but entrepreneurs, you gotta be thinking of creative ways to integrate it

Starting point is 00:49:39 within your business, or you will get left behind on the people that adopt it. And so it's just like, imagine being in the brick and so at the now jake, imagine being in the brick and mortar business and or having a business back before the dot com era happened and you being dismissive about dot com. Oh, people are gonna buy stuff on the computer. That's so stupid.

Starting point is 00:49:58 We're gonna put all of our money back into the yellow pages and it's sort of dors. I trained two people who were one of the first employees at eBay and they retired after, of course, when it went public. And they said when eBay came out, the criticisms were hilarious. Like, oh, people are gonna trust other random people

Starting point is 00:50:13 on the internet to send them stuff and be honest. That's gonna fail. Oh, it was the same Uber, like, all of a sudden all the drivers were gonna take him somewhere in murder room. Yeah, rape him. Yeah. That's just gonna happen, right?

Starting point is 00:50:24 Every time, did you guys see, did's just gonna happen, right? Every time? Did you guys see, did you guys see the next phase of home security? That ring isn't, is dropping? What is it? Oh, it's cool. Pull it up. Is it laser beams?

Starting point is 00:50:34 No, it is. No, listen, I mean, this technology was already there. It's crazy that, obviously they're the first to do this. We're all brilliant as this. Okay, so now the, the new camera, you know, right now, we had to drill all these fucking holes in our, in we had to, you know, now you have these, the motion sensors, this thing is docked and it's a drone. And when the motion sensor goes off, it activates the drone and then you can, and then you can control it manually or it flies around your house.

Starting point is 00:50:57 Yes. And it doesn't have laser beams on it. And it flies around your house and records. And so you can either, or you can either set it up to be motion activated or manually do it yourself where you launch it. Imagine someone breaks in your house, you fly the drone above them so they can't reach it. And you're like, hey man, get out of my house. They're like flipping you off, taking your shit. Oh, good on my house.

Starting point is 00:51:15 Think of how sick that is though. That is cool. Did you do it? Speaking of which, did you see what the, what, the room, you know, room buzzard, those things like that, you know, whatever, did you hear about what happened? So apparently room buzz takes pictures of your home and stuff

Starting point is 00:51:28 so that they can, to use AI to map it out. So they can sell you stuff. So they know what rooms you use and what type of stuff. Well, apparently there were some tech workers somewhere or people whatever who were able to upload pictures from room by and some of them were inappropriate, like people on the toilet or people whatever, because you know, you're having sex, Roomba's clean and how,

Starting point is 00:51:45 and they're uploaded these pictures of inside people's houses of them doing stuff. Oh, that's the drone right there, look at that. Is that sick? That's actually not the ring one. That's a different company, I think. Is that ring? I can't.

Starting point is 00:51:56 I think it's ring, yeah. The top one. Isn't that cool? So it stays docked and then you can launch it, I mean, Doug, come on, get on this, I want this. Yeah, all right. Everybody gets a get on this, I want this. Yeah, all right. Yeah, everybody gets a ring.

Starting point is 00:52:07 Yeah, a ring drone. A conference personally for our houses, dude, come on. I think that's so cool. Hey, we're supposed to mention Ned, by the way, I want to talk about their sleep blend. I gave it to one of my cousins because he's been having insomnia. And I'm like, oh, this is not for everyday use,

Starting point is 00:52:24 but this will knock you out. He's like, you know what I mean? He's like, you know what I mean? He's like, you woke up And I'm like, oh, this is not for everyday use, but this will knock you out. He's like, you know what, he's like, you woke up with a beard, he goes, what? He's like, it slips so hard, I don't know what happened. You know what's so awesome about that? I know, yeah. Your family is so big, you have the commercials

Starting point is 00:52:34 for the next like three years. Absolutely. I gave my family, I gave my family, like, it's always a family member. You can take it. Well, I have some family members that'll take anything I do. My dad's one of those people, by the way. My dad, he'll come over and I'll give him something. My mom's like, she's always a family member. You can take it. Why have some family members that'll take anything I do? My dad's one of those people, by the way. My dad, he'll come over and I'll give him something.

Starting point is 00:52:47 My mom's always like, what are you giving your dad this time? Don't worry, I got this. So you know, it's funny, because you know, on the opposite, I'm like so trustworthy. Like you've already won my trust over there, so you can just hand me any pill. And I'm like, okay, what was it? Yeah, Katrina is the opposite.

Starting point is 00:53:03 Like even like all the information she has learned from us, and if I try to give her something, she's like so anti-tank. Yeah, anything. I'm like, honey, is she like anti- like pain medicine? Oh, yeah, she takes no photos. I noticed that, some people are like that. She don't even take pain medicine.

Starting point is 00:53:19 She's never been on birth control. She's never taking any pharmaceutical stuff. Like she's like getting her to take something is like really, like she's rather all natural. So that's how I have to sell to this. This is herbal, natural. Take it, trust me, you know? But it's like even with the like the cold thing, like I was trying to explain,

Starting point is 00:53:35 we both went through being having sick, right? Being sick recently. And I was sharing with you on one of the last episodes that I've gotten better since I've been around you of like, you know, putting that stack of the, you know, the zinc and the like all the different things that we take like when we get to prevent it, right? Because I've always been kind of whatever about it. And then by the time it happens, I'm like, oh, it's too late, but like trying to be proactive and then like really hitting it hard. And when I'm consistent with that, I do notice a big difference.

Starting point is 00:54:05 So I mean, I can, it's enough that it's like, it's worth being- Mostly severity. Yeah, you might still get sick. Oh, you still get sick. Yeah, I don't think I could, I can't, I would not claim that I've taken it. I'm like, oh, it got rid of it.

Starting point is 00:54:17 But what I am the type of person when I get it cold, I'm a big ass baby. And part of that is, I have that attitude of, what, let it run its course. I don't really do shit for it. Maybe it takes some night cool at night so I can sleep. But I'm really bad about taking all the supplement, all the herbal supplements to try and mitigate some of it. And it makes a big difference what you do. I told you guys a long time ago about that study on the man cold. You know, there's that thing about men when they get a cold. It's so much worse than when their wife gets a cold.

Starting point is 00:54:45 They do a study on it and we do get sicker. We do get sicker. Oh, is that true? We experience the illness more, the pain and severity of the illness more. Now, other types of pain women apparently experience more. Now, this is one study, so it's not confirmed, but I thought it was funny.

Starting point is 00:55:02 And then I come up with my evolutionary theory. I said, well, you know why? Because I was talking to Jessica about this a while ago. And she's like, that's bullshit. And I'm like, no, it makes sense if you think about it. I said, if you're a gatherer and you get a little sick, like you can still gather nuts and bury the shit. I said, if you're a hunter and a hunting party

Starting point is 00:55:19 is gonna go out. It's great. And the hunting parties are so different. If you're a little sick, you gotta stay home. You're gonna prevent everybody from killing the buffalo. Yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah, yeah my power through everything, dude. Yeah, she's a champion. Just in the Doug have really good immune systems. Yeah. Doug is especially. I thought I was gonna get sick of traveling.

Starting point is 00:55:51 Doug is a bad nothing, dude. Doug is the best part. There was a period of time there. We didn't get sick at all for like, years, like seven years, like never. And even when all of us get sick, he, if he gets it, it's like, my, it's like four hours.

Starting point is 00:56:02 Even COVID, like when we all got COVID, Doug's like, 24 hours, he's like, oh's like four hours even COVID like when we all got COVID 24 hours. He's like oh my lines already disappeared. I'm cool. I Truby did to be in the dirtiest. Yeah, I get dirt on me. I don't care. Yeah, I don't Hand sanitizer I'm exposed to everything guy just it was a kid that eat dirt. Yeah, I was out there digging the dirt smear on my face What you what do you think you are what you're what, what's your take? You know, I don't know. I'm outside the most. Is your mom like that? Did you see my mom was that way? Yeah. She went like, I don't know, 20 years without ever getting a cold. Oh, so you genetic.

Starting point is 00:56:35 So maybe it's a genetic thing. There's something about your immune system, huh? Yeah. That's wild. All right. We're also supposed to mention joy mode. I wanted to talk about one of their products. It's a test, quote unquote testosterone booster. I'm not a huge fan of testosterone boosters because most of them don't do much. Although they put together one that's pretty damn good. So what they did, and I love their strategy, is they did put something in there

Starting point is 00:56:59 that has been shown to race testosterone in men with low testosterone. That is the KS66 strain of Ashwaganda. That has been shown in studies race testosterone in men with low testosterone. That is the KS66 strain of Ashwagandha. That has been shown in studies to race testosterone. But then they also put compounds in their product that raises free testosterone by preventing total testosterone from getting bound up by sex, hormone, binding, and globulin.

Starting point is 00:57:20 So just not to get too deep in the weeds. To testosterone has, if it's bound, it's worthless. So you can have all this testosterone, but if it's bound by something called sex hormone binding, globulin, your body can't use it. There are things that you can take, like DIM, boron, that will actually free up more testosterone.

Starting point is 00:57:39 So even if your testosterone goes up 10%, but then you free up more of it, you get much more of a boost. So it's one of those few products out there in that category, it's someone on my favorite categories, but it's one of those few products where I looked at the ingredients,

Starting point is 00:57:50 it's okay, they're actually science-based. Isn't it formulated from our friend Eric Kessler? Yeah, he helps. Is he the one that helps formulate all the stuff? Yeah, what's the word? He advises. Oh, okay. Yeah, so he's one of the advisors,

Starting point is 00:58:02 so he's strong by science guy, right? Yeah. Solid, dude, very solid. Very solid. Actually, I think his name is what is it dug? Were you able to find trexler? We had him on the show really smart dude and then his Instagram is trexler fitness. So TREX LER fitness on Instagram. Very smart dude. Very, very smart dude. So if you like to get in the science of all the stuff, fitness, give them a follow. All right, check this out. In today's episode, you heard me talk about peptides, that whole market of interesting compounds that could do things like boost growth hormone, improved cognitive performance, suppress appetite, make you feel better. It's crazy, crazy market. Well, our partners at MPHormones.com are experts in peptide sciences. They also work with hormone replacement therapies so you can get your testosterone levels checked, your estrogen

Starting point is 00:58:53 and other hormones like thyroid. And then you can help optimize your body through medical intervention. Working with doctors and coaches, by the way, our partners at MPHormones.com are some of the only people where if you work with them, you've got 24 hour access to one of their coaches. Literally, you can ask them questions, give them feedback, adjust your dosages, like, I don't know anybody else that does this. Go check them out, fill out intake form, talk to one of their experts, see if peptides and hormone replacement therapy is right for you. Again, it's mphormones.com.

Starting point is 00:59:24 All right, here comes mphormones.com. All right, here comes the rest of the show. Our first caller is Louis from Washington. Louis, what's happening? How can we help you? Hey guys, got a question for you guys. So, you know, a little backtrack. I used to be meaning really into weightlifting,

Starting point is 00:59:43 weight in my early 20s. I did and was it it was actually TG Barbour's workout with power lifting and I actually got pretty good in my squatting 340. I was up wrapping out 225 on the bench for like 10 reps pretty easily. Of course that's after a call and agent started working for the past 10 years and I've been really sporadic about getting into gym. So finally, side after listening to you guys for about a year or two, I bought the RGB bundle. And I just got through pre-phase

Starting point is 01:00:21 of Annabelle. Last week, I was in a jam and it was one of those packed days where I couldn't get on the bench or in the scene. So I was on the, I did my, so bench I did a dumbbell bench, and instead of a tricycle push down, so I did cigar, thrust of extensions. And my left side is drastically weaker than my right side.

Starting point is 01:00:45 I mean, usually 10 pounds on the left side weaker and maybe I've got five still on the right side to press when my left side is shaking. Wow, wow, okay. So my question was being, do I stop and a ball now? And I've heard about symmetry. And should I hop in that or my better off trying to get my strength back overall and ball,

Starting point is 01:01:05 like, and then hop it on symmetry. You're only past pre-phase? Yep. And what did you do before this? Or you just get started? Just getting started. I've had, you know, there's that sporadic. I mean, I've wasted thousands of dollars on trainers.

Starting point is 01:01:21 You couldn't really teach me anything. OK. Let's throw them. Awesome. Let's throw them symmetry. Yeah, but well, here's a deal though. It's a good. If you wasn't working out, so if I took the average person who isn't working out, and I had them do unilateral exercises, you're going to see that big of a difference if not bigger.

Starting point is 01:01:37 So that's why I asked you what you were doing leading into maps at a ball. If you've been working out up to maps at a ball, and you have that, then I would say, go straight to symmetry. Is it a powerlifting background too? Yeah. If you haven't worked out for a while, Obolic, and you have that, then I would say go straight to Symmon. Is it a powerlifting background too? Yeah, if you haven't worked out for a while, and then you got into Symmon, and then you did pre-phase and you see this, you're gonna get a certain level of balancing out

Starting point is 01:01:54 with Maps and Obolic. So that's why that, so up to starting Maps and Obolic, how long was your layoff, or how long were you not working out for? It's probably a couple years, but then it'd be like I'd worked out for five months, and then I would work out for six months, and I'd work out for three months, and I'd be offered two months. Yeah. I think you're fine doing maps and a balic and then going to symmetry.

Starting point is 01:02:15 You're going to balance out quite a bit just because you're strength training again. Like I said, if I take the average person and have them do anything unilaterally, you're going to see a bigger difference than what you see. In fact, you'll see such a big difference. I agree, I agree. Finish, but we're gonna throw and give them symmetry. Give it to a more ascend-use symmetry, so you have it, and then run through anabolic,

Starting point is 01:02:36 and then afterwards jump into symmetry, and then return to performance after that. Totally, 100%. That's awesome. Really quick to add to that, because I also, my chest is my weakest point, Totally, 100%. That's awesome. Louis, quick onto that. Because I also, my chest is my weakest point. So I picked up the add-on for a chest for you guys. Is it too soon to throw that in or should I get through a hole?

Starting point is 01:02:54 Yeah, I have an answer. Yeah, yeah, hang on to that. That'll be a value to you, but hang on to that. I wouldn't implement that yet. Right now, I go through Antiblog, the way it's laid out, then I do symmetry, the way it's laid out, and then go into performance, and then maybe I start to add that when you get a aesthetic.

Starting point is 01:03:09 Because aesthetic is focused on actually more of how your chest looks and you're gonna get some of that in there anyway, so I think that would pair nicely with a map's aesthetic. Exactly, that's what I was doing. Okay, you got it, man. Thanks for calling in. Wait, I shot.

Starting point is 01:03:24 All right, let me, yeah, that's so. Teaky Barber, bro. So I said you heard that. I haven't heard that before. Okay, you got it man. Thanks for calling him Yeah, that that's he keep barber bro I said you heard that I haven't heard that he must have been he say he was a football player He was the next football player. I mean Tiki barber is a running back for the junior giants, which is kind of a random But he was wondering you guys know like a decade ago. Yeah, he's tired. Yeah, he was broadcasting afterwards for a long time Did he did I hear he did he pet could you look up T a long time. Did he, did I hear he, did he pat, could you look up Tiki Barber's, he's alive, right? Interesting, I think so.

Starting point is 01:03:48 You know, the thing, see the reason why I asked him that question is that I want to re-emphasize this, if you're deconditioned, you're not working out, you're right to left in balance. No, that was a great point. That was a great point. It's going to be here. And you'll get, it'll balance out with barbell work

Starting point is 01:04:02 to a certain extent. Now once you do barbell work for a long time, then you're gonna want to do you an allowed role work. Now that's not to say, and I want to say this to the audience, that's not to say going straight to symmetry be bad either. No, no, no. I mean, I was about to counter you on that, but honestly because of his gap in between training, I think that you're spot on with that because it's him just to get back in and build a base

Starting point is 01:04:24 again is gonna take some time. I think that you're spot on with that because it's him just to get back in and build a base again It's gonna take some time and then if you was like continuously like training and then he saw this big discrepancy a hundred percent You go into symmetry. Yeah Next color is Roberto from the UK Roberto what's going on? How can we help you? Hey guys super excited to be with you. It's super cool. I've been missing for the past two years, and it's learning a lot, but also it's a lot of fun. Yeah, so I'm a father of two kids. I'm almost 40 years old, so I can relate a lot.

Starting point is 01:04:55 Awesome, so nice. Thank you. What part of Italy are you from? Milan. Oh, the North. Yeah, my family's from the South, I know. Anyway, go ahead with your question. I've been a new client and he has been a key to the accent as you can hear.

Starting point is 01:05:19 So I'm very passionate about calisthenics and my question is about what is the best way to build strengths to achieve very challenging calisthenics goals. So more specifically, when you look at the program, how much should the focus on what you want to do versus how much you should mix it up with exercise, general exercise to build strengths? Oh, great question. So the first thought, how many days a week are you doing calisthenic workouts? So I work out for this a week, at least this is what I try to do.

Starting point is 01:05:45 Sometimes it lands around three days a week. And what I am at I'm can do I can do a free hands and push up and my goal would be how to kind of get to free. And I'm pretty good and pull ups master ups, but my goal would like I would like to be able to do a one hour pull up. So how do I build all the strengths there? And I'm pretty good in pull ups, masterlaps, but my goal would like to be able to do a one-hour pull up. So how do I build all the strengths there that level doing calisthenics and weighted calisthenics? Robert, I'm gonna give you two things that's gonna make a big difference here, okay?

Starting point is 01:06:16 So number one, a great deal of the ability to do what you're trying to do, has to do a skill, especially the handstand push-ups. A lot of that is skill. So you could be strong enough to do what you're trying to do, has to do with skill, especially the handstand pushup. So a lot of that is skill. So you could be strong enough to do that, but not have the right skill and not be able to do it, or you just exert too much energy trying to balance. One arm pull up, there's also some skill involved,

Starting point is 01:06:37 a little bit less. Here's the best you could do to mix it up. One day a week, I think you should work on heavy lifting. So weighted pull ups will help you a lot. Pick up, like strap a weight around your waist and do sets of life. Yeah, three sets of three wraps or four wraps with weighted pull ups.

Starting point is 01:06:56 That will give you a lot of strength for that attempted one arm pull up. And then your handstand pushups, I would do the same thing with the standing overhead press. I would go three sets of like three wraps with heavy barbell. Now you're not going to failure, but you're training at a moderate to high intensity, low repetitions, you're trying to build kind of low rep strength

Starting point is 01:07:16 because that will, for what you're trying to accomplish, that'll give you some nice carryover. But that's once a week. The majority of the week you're still practicing your calisthenics. Yeah, I mean, there's a process to this too. Gymnastics is a very methodical approach. So a lot of the calisthenics and really getting into positions that are a lot more intensive with gravitational forces. So I wish I could refer to a very specific program, but the way,

Starting point is 01:07:43 in terms of using tools and things for this, like our suspension trainer is a good tool for this to really scale like, from away from the anchor point, you can intensify the angle there and you put your foot through the straps and you kind of like push yourself back and kind of walk gradually into that position. You can also do that with a wall

Starting point is 01:08:03 where you just kind of start with that. And then you work your way up towards things like parallel bars that you put underneath to where you can get even more depth you know, in range of motion and strength and work on that exclusively. One thing really though with the calisthenics is bead body control. So one thing too like that in terms of working on that with gymnastics too, they'll do a lot of things like hollow body positions and rocking positions and things where you're actually connecting all the way from your fingertips to your toes. And so to be able to have that kind of strength and control and connection, I think is valuable

Starting point is 01:08:40 to work on all that stuff to build the groundwork for being able to control your body, doing what Sal says in terms of strengthening your body with load, but a lot of core work, a lot of intensive isometric positions that will help to build and reinforce that connective strength. Robert, are you following anything right now? Do you have a program that you either did yourself or you did you buy somebody's? Yeah, no, I did it myself. I'm basically two routines. One, I do push and lag and the other one pull and lag. And the reason why I added lags is because I was listening to you for the past three years and last year, I started to try to start deadlifting and squat and was a bit magic because by doing legs, I got stronger in the shoulders, right?

Starting point is 01:09:29 So that's what I'm doing. And so that's why in my mind, I'm thinking, should I do something that you say, kind of get away from calisthenics and try to do, I don't know what Adam, you've all the bodybuilding style, more hypertrophy, or should I do more? I don't know, just wondering whether we should I do some mix and change, try to change the current situation of plateau.

Starting point is 01:09:51 We really should write one of them. We should, I mean, closely have maps anywhere. If you haven't done that program, I think that'll at least build a good base for control and core strength. And we did a good job programming that to body weight and like being able to intensify it, but send that on should, yeah. One day a week, one day a week, do barbell work, overhead press, weighted pull ups. I think you should also practice heavy preacher curls, one arm at a time, only because a one arm pull up

Starting point is 01:10:18 uses a lot more bicep than a two arm pull up. You ever watch someone do a one arm pull up, they stay closer to their arm, so it's a lot of bicep. When you do a two arm pull up, you ever watch someone do a one arm pull up, they stay closer to their arm. So it's a lot of bicep. When you do a two arm pull up, you tend to lean back and use more back. So getting strong biceps becomes more key with a one arm pull up. So you could practice low reps, preacher curl,

Starting point is 01:10:35 get a dumbbell and practice, you know, five reps. You're not going to failure, okay? So keep the intensity moderate. And I'm talking about a 45 minute workout max. That's what you're doing with the barbell stuff So Jacqueline is one of the godfathers of fitness He also set a record of push-ups and pull-ups

Starting point is 01:10:52 I think he did a thousand each and at 50 something years old and it stood for for decades and decades Until Goggins, right? And yeah, and when they interviewed him about it and they said well What's your secret? He said heavy bench presses and weighted pull-ups? So and back then that was revolutionary because nobody mixed the two. They thought you did weighted stuff, we wanna be a bodybuilder, but if you wanna be able to do push up some pull ups,

Starting point is 01:11:12 you just do that. So, once a week I think would be plenty to see that carryover and do like four exercises. You know, overhead press, weighted pull ups, maybe some heavy curls, maybe some heavy bench presses, that's about it. Will you keep a deadlift and squats in the other days or something like that? If it would be in that day.

Starting point is 01:11:33 It would be on that day, so you could cycle those in. By the way, I'm so happy you came on to tell people how you deadlifted and squat it and you got stronger shoulders. When we communicate that, we get a lot of pushback from the bodybuilding coaches because they don't understand how that could possibly work, but there's a systemic effect from squats and deadlifts

Starting point is 01:11:52 that you don't get from a leg press, you don't get from a hack squat, and you get this kind of this overall body strength gain, most of it being in the legs, but some of it going everywhere else. So glad you came on to say that. And sorry, what should they do the other days? So the one day very heavy like a low reps, heavy stuff with

Starting point is 01:12:10 barbells and the other days, uh, calisthenics, calisthenics that you're doing. Uh-huh. Okay. Cool. And we're going to, and we're going to, we're going to send you, since you're kind of programming yourself, we're going to send you maps anywhere, which has a bunch of calisthenics in there that you can pull from. So you can kind of take maybe what you're doing or maybe you'll see some things in there that we program that you weren't currently doing that you could add in there. And so you can use some of the stuff in anywhere for what you're currently doing plus the advice that's outside.

Starting point is 01:12:37 I think that would be perfect. Thanks a lot. Super cool. You got it. All right, Roberto. Thanks, Roberto. All right. That's a good one. You got it. You know at one at one point I was trying to do one arm pull up and I didn't I learned the hard way how much more arm There is in a one arm pull up and two arm pull up. It's so much more arm You know what there might be even I know we didn't say it to him But he'll listen to this it when he does his weighted pull ups is actually to intentionally keep it closer tight Yeah, because that will it looks more like the form. Yeah, yeah.

Starting point is 01:13:06 That's right. That's true. Pull the scaling where you hold your arm and then you go without your arm too. You can do like some extra rest of the top. Yeah, that's true. We should add it all that while I'll help you listening. We ought to ride a cow's. I know it's on the agenda.

Starting point is 01:13:18 Depends on how many DMs and messages we get. We've had a few requests, but let's see if people will... It's not as high. I don't know. I feel like we'll see. When we talk about, when we mention some of that, we normally get a big enough response when it's let's see people not as high. I don't know. I feel like we'll see I you know when we talk about We mentioned some of that we know we get a big enough response when it's something that we need to do So maybe if we get enough people telling us we need to write a calisthenic program We will our next caller is Jennifer from Missouri Jennifer. How's it going? How can we help you? Hi? I'm good

Starting point is 01:13:39 Wow the mid of mind pump. This is awesome. Yes Thank you so much for having me on today. I'm a huge fan of your guys' show. I actually just found you within the last six months. And yeah, I learned so much from you guys. Just in the short time I've been listening. Thank you. Totally entertained, obviously.

Starting point is 01:14:01 And you're pretty much all that I listen to these days. In fact I picked my 12-year-old son up from school last week and he got in the car and I was listening to one of your shows and he goes, oh man not these guys again. They'll come around though. But yeah so I have a question for you guys. If you're ready for it. Okay cool. So what I'd like to do is I'll tell you my question and then I'll just give you a little bit of history to explain why this is my question, right? So I think that like the foundation really is about like determining the threshold for overtraining, which is a relatively new concept for me. But my question is, is it possible to over train or train in a high enough volume for an extended period of time that you can sort of become metabolically adapted to that training volume,

Starting point is 01:14:54 to the extent that going forward, you may require a higher volume of training to get the same results as someone else might get at a lower volume? So the reason, oh go ahead. No, no, no, no, continue, continue, because I have a thought. I'll go ahead. Okay, so the reason I wonder about this is because I feel like I've been in a plateau for different

Starting point is 01:15:14 reasons for a long time. But I'm 42 years old. I started weightlifting when I was 33. I joined CrossFit. And I totally fell in love with it, became a big time gym junkie. I was probably training about two hours a day for four to five days a week.

Starting point is 01:15:31 And I did that up until 12 months ago. Now, 18 months ago, I had a baby. And I did CrossFit up until the week I delivered, and then I hop right back into a postpartum. CrossFit did really well for me is it kept me lean and it kept me strong. But the plateau that I felt like I was in there is that I couldn't put muscle on like I wanted to.

Starting point is 01:15:54 So 12 months ago, with the goal of putting on muscle and maybe just not getting body fat, right? I transitioned away from my CrossFit style training and sort of following more of like a bodybuilding aesthetic type program. So I cut way back on my volume. I learned about overtraining for the first time and as a result, I did cut back on my conditioning

Starting point is 01:16:17 significantly. So I now, for the last 12 months, I trained four days a week. I trained for 75 to 90 minutes. I've also in the last 12 months joined NCI I trained four days a week, I trained for 75 to 90 minutes. I've also in the last 12 months joined NCI, and when I started learning more about nutrition, realized that I was way under eating. So I was at like 15 to 1600 calories forever.

Starting point is 01:16:38 I reversed up to about 2200 calories. So that's where I was through this summer. I went into a strength cycle for my training program at 2200 calories. So that's where I was through this summer. I went into a strength cycle for my training program at 2200 calories and it also, like I was putting on muscle, I was making progress, I hit 220 in my back squat, which was a great PR for me, hit 155 on my bench press, which was, I was real proud of that. So I knew I was like making strides, but then I've been in a hypertrophy cycle since August,

Starting point is 01:17:05 and I feel like I'm like sliding backwards. So I'm gaining body fat. I feel like I'm losing strength. And I sent some pictures into you guys. I don't know if you have those, but I felt like it was at least a visual of the progression. So like pre-pregnancy and enduring pregnancy, six months postpartum, I was in a bikini out of the beach and felt like I had like not quite gotten back down to where I was pre-pregnancy, but pretty close. And then my current pictures, I'm like, the highest amount of body fat that I've ever been.

Starting point is 01:17:37 So, I sent these into you guys, and then I was scrolling through them, and I was like, dang, man, I'm like, going from like badass to badass, I'm like going from like bad ass to bad ass. I feel like moving in the wrong direction for the amount of training that I'm doing. So I just want to know in your opinion, did I, I trained CrossFit for so long in such high volume, should I be adding more volume to what I'm doing? Do I just need to have more in my workouts than what I'm getting right now to get the results

Starting point is 01:18:06 and I'm after? Unlikely. So I'm gonna disagree with you on a couple of things. You're saying to fat ass, first of all, you're a bad ass. I'm totally talking about that. I'm totally talking about that. You're still a bad ass.

Starting point is 01:18:16 And also, do you have some kind of a filter on your camera? Did you say you're over 40 and you have a 12 year old? I have a 12 year old and I have an 18 month old. Oh Jesus, man. Okay, so yeah. I have an 18 month old. Oh Jesus, okay. That's what I'm doing, yeah. All right, well, whatever you're doing, you're kicking ass, but let's talk about your training, okay. I don't want your, was someone with your training

Starting point is 01:18:33 experience and background. At some point, so progressive overload does is very important for most people, but at some point it's not gonna keep working, right? I've been working out for almost three decades. It's not linear. Yeah, if that were true always, I would be doing, you know, 10 hour workouts, seven days a week in order to continue

Starting point is 01:18:52 progressing. That's just not true. I mean, I just hit a lifetime PR a month or so ago at my age, right? So what you want to think of is not more. That works for a short period of time, like the first couple of years of training. After that, it's different. Think to yourself different.

Starting point is 01:19:08 You've been doing hypertrophy style, bodybuilding style training for a while now. Your body's not responding anymore because it's been the same training. We got to change it. You got to change it up. So I think you could go more, quote unquote, functional. You could go to symmetry, a map symmetry, which is lateral training. You could do powerlifting, a powerlifting style training,

Starting point is 01:19:30 which is different than what you used to. You just gotta do different. Don't think more, at this point, now think different. Hey, map's strong or performance. That's what comes to mind for me. I mean, that type of training. Also, okay, you said you reverse dieted. After you reverse dieted, have you kept your calories

Starting point is 01:19:44 at 200? Have you tried to cut for a little After you reversed dieted, have you kept your calories at 200? Have you tried to cut for a little bit for a while? What have you done? For the last month I've gone down. I've tried to cut a little bit because I know what it feels like to fit into, not fit into pants because I've squatted too much. I know what that feels like.

Starting point is 01:19:58 And now I know what it feels like to not fit into my clothes because I've gained too much around my abdomen, right? So I cut down, I'm like 1850 to 2000 right now and I have like, I've lost a little bit, like I've leaned out some, but I mean, I can't see my abs right now and that's like just kind of like, it's sort of a new experience for me

Starting point is 01:20:20 because like I said, CrossFit always kept me really lean that I was doing a lot of volume too. You were doing a lot of volume and your calories were really low. Yeah. I also think that, because it sounded like you kind of did a little bit of bodybuilding,

Starting point is 01:20:32 but I would even, because you have a competitive mindset because you probably have the discipline and if I was coaching you, I would love to run like a bodybuilder for a while and try and tell you, don't worry so much about the body fat percentage right now. That's, we're going to call it be all about building your metabolism.

Starting point is 01:20:48 My goal would be, can I get you up to like 2800 calories from, you know, these continued in reverse dieting, then small mini cuts, then back up to increasing calories? And the goal would be to get your metabolism all way up there to put on as minimal body fat as we can during that process. And then actually put you in like a cut and really try and lean you out until we have this kind of aesthetic goal

Starting point is 01:21:10 that you're trying to achieve. And then go to like this functional type training maps performance, maps strong. Like that's kind of where I'd wanna get your metabolism in an even better place, because 2200 is not bad, but it's also not amazing for the amount of activity and training volume that you're doing.

Starting point is 01:21:26 So you could be a lot higher. It could be a lot higher. And you know what, maps aesthetic would be fine, because maps aesthetic is phased, so you're probably going to train in rep ranges that you're having really been training in during this hypertrophy cycle. By the way, I'm gonna go on a limb

Starting point is 01:21:42 and just ask a couple questions that might be impactful. It might mean nothing, but have you changed anything else during that period of time? You just had a baby. Did you go off-birth control, back-on-birth control? Anything who are monelly, sleep? Has anything else changed or has everything else been the same?

Starting point is 01:21:58 You know, it's like pretty much been the same. I got, I'm not on-birth control. So that's not something that I'm doing. And that's, and that's why I say like I had a baby, I know that that can impact hormones. I did really well, I felt like with the strength cycle, like the low ref ranges, the higher weight, I like, I like heavy weight. So that works pretty well for me. But that's, I mean, I, other than that, like the training modality is different for me in the last 12 months and other than that, I mean, nothing else is really much different.

Starting point is 01:22:30 And you say this, you're 18 months postpartum. Yep. Did you breastfeed? I did. For a little for two months. For about two months. And then when you stopped, did you notice a big difference in how you felt my stuff? No.

Starting point is 01:22:43 Okay. So I've trained, God, I don't know, probably 30 women, pre, during and then post part of them. And there's like a range of like a year to two years when I would train. And these were, some of them were very active and fit others were beginners. But I noticed that almost all of them within a year or two post part of them is how long it would take them to feel like oh

Starting point is 01:23:06 I'm back my body's totally back. So that's something else to consider even though you seem to bounce back pretty damn fast I'm wondering if if just you know another six months from now you're like, oh this is now it feels like my old self and you know things are so that's something else to consider I think we're just we we've become metabolically adapted to the the amount of like crossfit type of volume with low calorie for so long and then you go into a pregnancy and now you're kind of trying to do things the better healthier way and it's just kind of taking us a little bit of time right now. I don't think you're in a bad place. I think you're I think you're definitely hard on yourself. You probably have that kind of competitive mindset and you want to always be doing better.

Starting point is 01:23:48 So I think have a little compassion and patience. I would be personally, I would be more focused on the metabolism side of this question. What do you think, reverse diet with a man? Yeah, I mean, I just, how can I ask you how tall and how much you weigh right now? Yeah, I'm 5'3. I'm around 1'28 to 1'30.

Starting point is 01:24:09 I've lost a few pounds cutting my calories back some. And I would love to get my calories up higher. And that was where I'm like, how long can I stay in a strength cycle to boost my metabolism, and build muscle before I need to be back in hypertrophy or switching back into strength. I guess I don't know that either. Oh, you know, three to six weeks, but the reverse diet can go as long as you want. You'll interrupt it with periods of maintenance, but you can stay in a reverse diet until you, you know, kind of hit your targets because your calories still are kind of low.

Starting point is 01:24:41 They're lower than I would like them to be if you were my client. There's always an individual variance, but I think Adam hit the nail on the head. I'd wanna see you at like 25 to 2800 calories for the working out that you're doing, and then cut from there. Well, you're almost, so she's in a, Melissa was, is 5'3".

Starting point is 01:24:57 So Melissa's 5'3, and this is the last client I ever trained, and she was a, I trained her for bodybuilding for women's physique. And when she got me, when she hired me, she was at 1900 calories. We ended up getting reverse dieting and training for about almost a year before I prepped her for her first show. I got her all the way up to 2800 calories. When she got on stage and won, she was 2200 calories.

Starting point is 01:25:24 And that's shredded like, yeah. Like, and she's five through, like so, very kind of similar way calorie ranges you were. She also trained, she didn't do CrossFit, but she trained a lot. And so I had to kind of scale back the intensity. So it became really that when before we prepped for the show, that's what I communicated to her,

Starting point is 01:25:41 I said, listen, what we're focusing on right now, don't get too hung up on exactly how you look and stuff. I don't obviously want to put on a bunch of body fat, but my goal is to get your calories up really high to a point, and the goal was not a number. It was when she was to me and said, Adam, I'm eating so much I can't eat anymore. I go great, we're now we're at a place now

Starting point is 01:25:58 where you're having a hard time keeping up with the calorie goal that I'm giving you. Now's a great place to naturally start to go back the other direction. Hopefully, we land in a place that you are very comfortable eating and can maintain. So to me, and also keep in mind too, kind of what Sal was saying before earlier that, I mean, you look awesome and you've built a lot of good muscle and you've trained your ass off pretty hard for a while.

Starting point is 01:26:22 Like you're starting to head towards the upper echelon of muscle that you probably are naturally can build to your physique. Like at one point, that really starts to slow down, like he said earlier. Yeah, your lifts are really, I mean, some bros are impressive. Yeah, you're strong as shit. You look good. Yeah, I mean, I think we're in a pretty good place. I just think that the focus should be more metabolicly,

Starting point is 01:26:45 like that should be good. And slow and steady. Yeah, slow and steady and get it up there. And a huge win for you and I, if you were a client, would be like in six months from now, we're eating a signal. And I don't really care what you look like as long as we're gonna get way worse than where you're at.

Starting point is 01:26:58 Right now, you don't keep putting on tons of body fat, but that you're eating a significant amount more calories and feeling good and then going like, okay, now let's go for a little bit of a cut. So, do you have a map, Sesthetic Jennifer? No, I just got anabolic because I didn't, I've read through all your plans, I didn't know what to do.

Starting point is 01:27:14 So, I actually did my first anabolic workout this week, but I looked at a Sesthetic and I, there was one that I considered would that be the best plan for me to go with? Yeah, I wouldn't mind her running anabolic. Yeah, I don't know if you said that not even since you haven't done it yet. Why don't you run that? And you do the three foundational workouts a week

Starting point is 01:27:30 and then make sure to do all the trigger sessions on the off days, okay? With your level of experience. After that, go to Mapsistetic. We'll send you Mapsistetic. And my goal on the nutrition side is to be, you know, keeping you in a calorie surplus, surplus, for at least, you know, three to six weeks at a time.

Starting point is 01:27:48 And then what would make me go back the other way, and by the way, this will be challenging because we kind of mess with ourselves psychologically, like, you know, really be some, like do not allow just a little bit of water retention or a little bit of weight, really keep pushing the calories until you're like, okay, I'm definitely starting to put on more than I like.

Starting point is 01:28:05 Now I'm gonna cut for a week, maybe two weeks, and then go back to the increase again, and kind of play that back and forth of a surplus and a deficit, but more often in a surplus, trying to build the metabolism up. Do I do any cardio with that? Do I do any, or am I just following the programming? Because I'm fine with that.

Starting point is 01:28:24 And really I'm fine with adding some body fat, like mass moves, mass. I know when I weigh more, I lift more. And I'm okay with that. I just want to make sure that I'm not putting myself into like a rabbit hole. I have a heart tending myself out of. Yeah, I would do walks. Just just yeah, you know, three walks a day, you know, breakfast, lunch, dinner, 15 minutes after each one. That's like 45 minutes walking. If you like cardio and you want to do it for health, there's nothing wrong with doing a few sessions a week. But if you just like want to maximize what you're trying to do right now, I would just focus on steps.

Starting point is 01:28:53 I mean, typically what I do is someone like this. If you were already like running a certain amount in the week, I normally just replace that with walks. I just go like, okay, if you were going for, you know, three days a week or four days a week, you were going for, you know, a couple of mile run away. I was like, okay, if you were going for three days a week or four days a week, you were going for a couple of miles around a while, I was like, okay, well now that time frame, just switch it to a walk back off the intensity.

Starting point is 01:29:11 That's what I don't wanna do is send this endurance signal while I'm also trying to speed your metabolism because it's a conflicting message, right? Like if you're pushing endurance and intensity in cardio, while we're also trying to reverse diet, it's kind of conflicting. So I wouldn't necessarily want you to eliminate that. If you were doing that frequently during the week,

Starting point is 01:29:30 I would just want to exchange it from running and intense type of cardio to something that is more recuperative like walking. Awesome. Okay, I'll do that. Well, thanks for calling. And Jennifer, let's, I'm going to have Doug throw you in the forum too. So I love to hear the process. I do that. Well, thanks for calling. And Jennifer, let's, I'm gonna, I'm gonna have Doug throw you in the forum too.

Starting point is 01:29:45 So I, I, I love to hear the process. I love that. Yeah. And then just, you know, yeah, keep us updated every, you know, month or so. Check in with us, tag us in the forum and let us know, you know, if you're having any challenges or what you're noticing and seeing and then we can kind of help adjust as you go. And well, thank you guys so much. I appreciate your time.

Starting point is 01:30:03 Thank you. Right, Jennifer. Yeah. She and I'm glad you said, don't be so hard on yourself. I mean, she looks awesome. I'm sure you're strong. First of all, if she didn't say her age, I would have been like, you're 32. So whatever she's doing is working really well.

Starting point is 01:30:14 She's got a baby at home, but no, that's great. That's great advice. And I'm glad we had someone ask a question like that because it is true that your body will adapt to your current volume and more volume and more training will get you to move further, but it's only true to a certain point. At some point, that's the trap.

Starting point is 01:30:29 That's the trap, right? Is that you think you have to do that. And I really think what she's experiencing is that she went so hard and did so well at CrossFit for so long that this is just kind of her kind of going back. Now she's trying to get better or more balanced. And so it's gonna take a little bit, it's not gonna be as fast, you know. So transition period. Our next caller is Carlos from Texas. Carlos, what's happening? How can we help you? Hey,

Starting point is 01:30:53 hey guys, how are you all doing? I hope you're doing okay. I'm doing good, man. Yeah. All right. First of all, I want to say thank you for all of the information that y'all provide. With y'all's information, I'm 55 years old and I'm in the best shape of my life. And I would love that to y'all. So I want to tell y'all that I'm very appreciative of that. Thank you. Thank you, Carl's. Also, not just your fitness information. the other day I was having a conversation with

Starting point is 01:31:28 one of my coworkers and they were telling me how ugly your person I was and I told them well that's a direct correlation with testicle size. I said we can go back to my pump show and I will prove that to you. And so so I appreciate all the other things that you give me too. So wait guys, I can't see some guys. What does that tell you about? Carlos, you would. I have a pretty simple question. From time to time, I would do a prolonged fast. And I would like to know how y'all adjust y'all's training on the days that y'all do those prolonged fast. How long?

Starting point is 01:32:13 I'd also like to know how you reintroduce food once you are done with your fast. And I'd also like to get Doug's input on that because he's closer to my age. So, yeah. Well, just so any advice would be appreciated. Well, just so you know, Carlos, he may be chronologically closer to your age, but he's way younger than we are. Sorry.

Starting point is 01:32:34 That's gonna work. Hey, Carlos, how long has prolonged? You said prolonged fast. What are we talking? Day, month, days. My fast usually lasts for 36 to 40 hours or so. I might go for 48, but I usually don't go longer than that. You're not working out on those days. How frequently are you doing these? Well, so I do my fast for religious reasons and so whenever I do one of these fast,

Starting point is 01:33:07 And so whenever I do one of these fast, I may do it once a week for a while. And I say a while for four weeks, six weeks or so. And then after that, you know, I'll stop and go back to my regular routine. I would take the day off. I mean, and then you, honestly, you've already replaced it probably with what the idea of the fast is, you know, spiritual practice. I think that I'd be more focused on internal work on the days of fasting. So my relationship with my wife and kids, how am I growing as a person? What are things I need? Where can I, you know, like to me, when you're in that fasted state, you're already training

Starting point is 01:33:42 the rest of the week and you're consistent. This is the day you're not eating any food. This is the day, it's a spiritual practice for you. I'm gonna do my internal work on that day more than anything else. That doesn't mean you can't do yoga, or mobility, or a good nice hike. You could definitely include movement

Starting point is 01:33:59 and some physical activity, but I'm not weight training that day. I'm not gonna worry about going to hit the gym. This is me personally, this is how I address, this is my time to work internally on myself and that at most will include walking or mobility. Other than that, I'm focused more internal. Yeah, it's not beneficial to work out on those days anyway.

Starting point is 01:34:19 It's, you know, fasting for eight hours, 10 hours, not a big deal. Once you get past 24 hours, probably not a good idea to have. Intense, intense workouts, yeah. And then on those weeks, because you didn't mention, you'll do like four weeks in a row, the other workouts, you would just judge based on how you felt. Okay, so you might need to reduce intensity,

Starting point is 01:34:39 you might not just base it on how you feel. And then as far as what to reintroduce when you do eat again, very well cooked vegetables, easy to digest, proteins, and yeah, and it's a small meal. It's usually, if I do a fast for 48 or more hours, I'll have two or three small meals before I have a regular meal. And I've experimented with this, and that seems to work the best. If I introduce a bit like a normal size meal too early, it doesn't feel very good. Okay, all right, very good. And one other part of this same scenario, going into the fast, what would you recommend as far as Quattit or is there, you know, should I just treat it like a normal day?

Starting point is 01:35:26 Normally I'll stop eating around 6 o'clock and should I try to add another meal after that on the day going into a fast or would Jesus treat it like a normal day? I would treat it like a normal day. You're doing it for spiritual reasons. I wouldn't change anything. Yep. Okay. Okay. Well thanks for calling out. Very good reasons. I wouldn't I wouldn't change anything. Yeah. Okay. Okay. Well, thanks for calling

Starting point is 01:35:45 I'm very good guys. I appreciate you. Like I said, thank you for everything. Y'all do, man I did it's it's helped me out tremendously. You're the man Carlos. Thank you. The problem you I think you're big balls. Yep. That's a study that I pulled up where they correlated. I forgot about that. Testicle size. I had no idea where he was going. I know. And so that caught me off guard. That was really good.

Starting point is 01:36:08 So the more handsome you are, the smaller. Yeah, I was like, is it like small taints? Yeah, I know. I forgot about that one. You know, of all the fasting questions we've got, I think he's the first person to say he's doing it for spiritual reasons, which is really the valuable.

Starting point is 01:36:21 That's the most valuable reason to do them. But yeah. And even if you're not, by the way, if you're listening and you're not a spiritual person and you're agnostic or atheist or what that too, I still think that I would use that as my time to do internal work. That's what it is. Self-reflection, self-reflection,

Starting point is 01:36:37 and what are other things my relationships with my family and friends so you don't need to be this... Detachment. ...godly person to do prolonged fast for fast for quote unquote spiritual reasons. There's plenty of other things that you can do that I think will benefit you. And I think that is supports your overall health journey. Right. Totally. Yeah. Look, if you like Mind Pump head over to Mind Pump Free.com and check out our guides.

Starting point is 01:36:58 We have guides that can help you with almost any health or fitness goal. You can also find all of us on social media. So Justin is on Instagram at Mind Pump. Justin, Adam is on Instagram at Mind Pump. Adam, and you can find me on Twitter at Mind Pump. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance,

Starting point is 01:37:19 check out our discounted RGB Superbundle at Mind Pump Media.com. The RGB Superbundle includes maps and a ballac, maps performance and maps aesthetic, nine months of phased expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints and over 200 videos, the RGB Superbundle is like having Sal, Adam and Justin as your own personal trainer's butt at a fraction of the price.

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