Mind Pump: Raw Fitness Truth - 2026: How to Work Out With an Erratic Work Schedule, Tips for Pursuing Athletics & Bodybuilding at the Same Time, Ways to Address Food Relationship Issues & More (Listener Live Coaching)

Episode Date: March 8, 2023

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: Compound lifts ALWAYS before isolation lifts, except when it’s hard for you to connect to a certain muscle. (2:21) The strength training trend is going mainstream. (8:16) Staying consistent with the Green Juice from Organifi. (12:40) Dad Trivia: What does the universal 60-year-old-man celebration look like at a sporting event? (15:06) Theft and self-checkout. (17:57) The genius of Mr. Rogers. (22:40) The benefits of Ned’s Mello. (34:05) Shout out to Jay Campbell. (35:43) #ListenerLive question #1 – Have any of you ever worked with a client that struggled with Night Eating Syndrome, and do you have any suggestions for lifestyle choices that could benefit me in the process of overcoming this eating disorder? (37:06) #ListenerLive question #2 – Can a prolonged deficit be working against my body and progress in the gym? (51:46) #ListenerLive question #3 – If you have no off-season or pre-season, how do you set up training? (1:05:35) #ListenerLive question #4 – Any fitness/nutrition tips to combat the hectic life of an Air Force Pilot? (1:17:25) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout** Visit NED for an exclusive offer for Mind Pump listeners! March Promotion: “Time-crunch Bundle” (MAPS 15 Minutes, MAPS Anywhere, MAPS Prime + Eat for Performance eBook ALL for only $99.99!! Americans have changed the way they exercise. Here's how gyms are adapting The Resistance Training Revolution – Book by Sal Di Stefano Walmart Employees and Customers Blame Self-Checkout for Theft Won’t You Be My Neighbor? Get yourself tested and transcend your health goals! The Key to Fitness Success is Self-Love – Mind Pump Blog Mind Pump #2022: Lost Motivation To Workout? Do This… MP Holistic Health Reverse Dieting 101 | MAPS Fitness Products Mind Pump #1927: Performance Training Secrets From A Top NBA Trainer With Cory Schlesinger Visit Drink LMNT for an exclusive offer for Mind Pump listeners! Mind Pump #2017: The Best Peptides For Fat Loss With Dr. William Seeds Mind Pump Free Resources         Mind Pump Podcast – YouTube People Mentioned Arthur Brooks (@arthurcbrooks) Instagram Dr. Stephen Cabral (@stephencabral) Instagram Jay Campbell (@jaycampbell333) Instagram Cory Schlesinger (@schlesstrength) Instagram Max Schmarzo (ATC/CSCS/MS) (@strong_by_science) Instagram Paul J. Fabritz (@pjfperformance) Instagram Dr. William Seeds (@williamseedsmd) Instagram  

If you want to pump your body and expand your mind, there's only one place to go. Mind, pop, mind, pop 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 callers questions, but this was after a 34 minute introductory conversation. Where we talk about fitness, current events, our lives, studies, and much more. By the way, you can check the show notes for timestamps if you want to fast forward to

your favorite part. Also, do you want to be on an episode like this one live? Email your question to live at mindpumpmedia.com. This episode is brought to you by two sponsors. The first one is Organify, Plant-Based Supplements that improve your health, Vitality, and Athletic Performance. Go check them out. Go to Organify.com. That's O-R-G-A-N-I-F-I.com forward slash Mind Pump, Use the Code Mind Pump for 20% off. The sepals episode was also brought to you by Ned, Makers of Hemp-Based Products. So they have a CBD, a high CBD hemp oil product.

That's phenomenal. They also have something that you take before going to bed. It's a magnesium based supplement called mellow. We love their stuff. Go check them out. Go to hello Ned.com. That's H E L L O N E D. .com forward slash mine pump. Use the code mine pump for 15% off.

We also have a sale going on this month. We put together a workout program bundle. This program bundle includes maps 15 minutes, maps anywhere, maps prime, and then we also threw in the eat for performance ebook, all of those together in a bundle, one low price, $99.99, that saves you over $200. If you're interested, just go to mapsmarch.com. All right, here comes a show.

interested just go to maps march.com. All right, here comes a show. Teacher time and it's T-shirt time. Oh, shit. Now you know it's my favorite time of the week. We have six winners this week. Three for Apple podcasts, three for Facebook. The Apple podcast winners are Melody and six West 25 and Horned frog 21 24. And for Facebook, we have Ali Brown, Miguel Angel, Lemus and Courtney Roar. All six of you are winners. And the name I just read to iTunes at MindPumpMedia.com include your shirt size and your shipping address. And we'll get that shirt

right out to you. Here's a rule of thumb. Compound lifts always before isolation lifts, except when it's hard for you to connect to a particular muscle. In that case, isolation before compound will help you connect it to a tough to connect to muscle. I love simplifying that for a lot of breaking them. So when you look at workout programming, good workout programming, you almost always want to start with compound lifts. Compound lifts are referred to as compound,

because they use more than one joint. So like a bench press, an overhead press, a row, a squat, those would all be all considered compound. Insulation. The most energy. They require the most energy they use, the most muscles, they give you the most bang for your buck. Like, you know, three sets of squats does the work of like five or six other exercises, okay?

So typically you want to do them first when you're strongest, they send the loudest muscle building signal, and this is generally true. However, there are cases where or times where this is a rule that you can break, and one of the best times to break this rule is when you have a particular muscle that you have trouble connecting to. For example, let's say you have a tough time feeling your butt when you do any type of lower body exercise. In this case, it might be okay to start with an isolation butt exercise and then go to squats or then go to front squats or lunges because that isolation exercise helps you connect to that muscle,

then you can adjust your form and your technique and your connection when you the compound lift. Same would be true for something like chest or lats or shoulders, for example. Isolation before compound to connect when you have one of those tough to develop hard to connect to muscles. Would you say that mostly only applies to somebody who has aesthetic goals? Like if you have a general pop person who is just trying to lose 50 to 100 pounds, you know, and even if they're squatting and they don't really feel and they're glutes too

much, are you really worried right there at that point that they're not feeling so long as that you've to the naked eye, their form and technique is safe and it's good, are you really worrying as a coach and trainer like that, you know, Mark who needs to lose 100 pounds is squatting and he's like, hey, I don't feel my glutes like you say. So you're probably not gonna go. Because you're so right.

100%. Yeah, because especially when you're a beginner and you're just building general fitness, boosting metabolism, generally losing body fat, you wanna stick to movements. You're not even really trying to feel individual muscles at that point. You just wanna get stronger and better at these compound lists.

This is why it's a rule, but in fitness, what's interesting is that, most rules, there are cases where they can be broken. And in this case, you're right, it's aesthetic. So I've been working out for a while. I want to develop my, my lats, but every time I do rows, every time I do pull-ups, I don't feel it in my lats. I just feel it in my arms. My back doesn't really develop really well. So let's do an isolation lat exercise first, like a dumbbell pullover or straight arm pulldown. Then let's go to, you know, pull-ups

or pull-downs or rows so that you can then adjust your form and technique and connection and feel that muscle that you pre-exhausted to somewhat of a degree. Yeah, I'm trying to think of like a functional argument for that because that is an interesting point. Like if I have a quad dominant and I'm not really feeling glued activity, am I going to have trouble hip-hinging? Am I going to have trouble with, you know,

any of my posterior chain lifts? Like, I don't know. If it did, like, impede on, I guess, the quality of the performance of the movement, I would say yes, but, like, yeah, to that point, like, if you're not necessarily feeling it, maybe you're not getting the benefit then of when you, you, you know, go into a hypertrophy

phase which does also play into strength. Well, that's why I wanted to bring that up because I feel like as long as the quality of the movement as far as to the naked eye, like you got good form and technique, it doesn't make a lot of sense to the average person who's again, just a general pop weight loss goal. And the reason why I bring that up is because, I mean, I remember this training people, this idea of, because what they normally do, you gotta envision somebody who's not being coached by you. That's, here's like, oh, I don't

feel my glutes for a squat. So then they start doing donkey kickbacks and they actually just completely neglect the squats because that exercise, I feel it. And so this is a mistake that a lot of people make. They stop doing barbell rows, you know, or dead lifts because, you know, nothing fills their back more than a seated row, you know, like they've really feel it in that. So they're main indicators. Right.

So then they not only start with that, you know, they start with these isolation movements and then they completely eliminate the compound. Which is, I think that's what happens a lot of times, because there's this idea of, well, if I feel it more when I'm doing that exercise, it's probably working more work. You're so right.

If you did arm circles like this for like five minutes, you'd feel in your shoulders more for a beginner than an overhead press maybe. Which one's going to develop better shoulders, more round shoulders. Now, in the case of functional exercise, in your shoulders more for a beginner than like an overhead press maybe. Which one's gonna develop better shoulders, more round shoulders for the shoulders. Now, in the case of functional exercise, the only way I could see this being applied,

and I think it would be applied differently though, would be to help change their technique a little bit. So if you notice they're technique in a particular lift and you're trying to get them to move in a particular way, you know certain muscles are involved, and then maybe you can have them work those muscles. For example, I may have someone do some rows before bench press to get them to sit in a retracted shoulder position. Very different application than what I'm talking about. Yeah, the only, I mean, one of them that comes to mind for me is just like bracing technique

and in terms of core access. You know, that's one of the first ones that when I'm training somebody new that we got to,, we gotta fuel that out. We gotta be able to get connectivity there. In order for you then to be able to queue when you're goodness into these compound lifts if I had a properly braced and support your spine. Yeah, yeah, totally. Do you speak in a strength training?

I just read the most awesome mainstream news article on gyms. Oh yeah. Where do you get, where do you get who really is? This was from C&N Business. It's a mainstream article. Oh, okay. And let me tell you, nobody can call fitness trends like we can.

Okay. I'm telling you right now. You wrote a whole book on this. There's a pattern ourselves in the bathroom. I swore to God we were talking about this at least five years ago and saying this is where it's gonna go. This is where it needs to go. Here's the title of this article. Americans have changed the way they exercise. Here's how gyms are adapting. These are big box, like every day people who work out gyms.

They are invested and they're talking to planet fitness, 24-of-fitness, like these major big brand gyms. And they are shifting the equipment that they're buying and the space that they're dedicating from cardio to strength training. They are saying that the surge in popularity, they said strength training has been the most popular exercise class booked during the last two years you saw on class pass, so this was like, anything that says strength training is really popular. And then here's a quote, strength training has become so much more widely embraced

and accepted for all kinds of outcomes. Esthetic, weight loss, bone health, and balance. So what they're, it's funny, they're taking away stationary cardio equipment, like ellipticals and treadmills, which now they're seeing a huge drop off. So like big gym companies, what they do, and I knew this through working with 24-of-fitness, they would go in, they'd have people that would go in

and watch usage of the gyms, and they would of course serve their managers. Now when I was managing gyms in late 90s or early 2000s, so much money was dedicated to cardio, huge cardio areas, and ellipticals and treadmills and stairmasters and the latest cardio machine, this is where everybody wanted to go. When people would buy a membership.

If you turn a gym, that's the first place you go. That's the first place. They're saying now that the usage of cardio areas has dropped off significantly and the usage of strength training areas is going through the route. Wow. And they're shifting the way they're making it cool.

This is what makes me miss a little bit about being in the gems. We didn't get to see this because it would be really interesting to watch a culture shift. You're talking about full circle right now. Is that crazy? I remember being far enough back in when the cardio space was relatively small. I watched it expand.

Every gem that I worked at, I had the opportunity to work there when there was, you know, X amount of pieces of cardio equipment, and I watched it grow. Like, so I watched it go from, you know, whatever square footage footprint, and to expand because of the demand for it, you know, it was really tough. You'd be touring a, a, a new potential member. And then there would be everybody on the car machine that sometimes lines, lines, yeah, lines. And that would be like a drawback. People would be like, oh, is it really always as busy? Like, what if I want to get it? And so, and you always would have to find a creative way to navigate through that conversation. But, and so they were always

or you'd be like, oh, we're getting ready to expand. We're adding, you know, three more pieces of elliptical or whatever. So the fact that they're actually getting rid of that is really interesting in that article, the area. So what they're doing, these, so the fact that they're actually getting rid of that is really interesting. In that article, the area, so what they're doing, so they interview people that work for these large companies who go in and design these gems. And they're saying that they're taking away square footage from cardio areas.

They're adding, literally, it's what it says in the article, more squat racks, more dumbbells, more barbells, and then one more thing that's really awesome. Grass, more free space. Yeah, well, I've just noticed that's really awesome. Grass. More free space. Yeah, well, I've just noticed that's been a slight trend. I don't know how popular, but I've noticed a lot more gyms designing that in for areas where you can drag, pull,

sled or just do lunges. Oh, that exploded. When we were on our way out, that's sort of happened. Almost every gyms. And now you go to almost any commercial gym. They have that. Super cool. So what's cool about this is that the gym industry

has been driven by trends since day one, and they come and go, this one I think is gonna stick around because more people are gonna strength train, and the strength training is gonna produce the kind of results that people like. They're gonna do it and be like, oh my God, this is awesome.

And we are effective. We are seeing the beginning of the resistance training revolution that we predicted. I'd be so sure to write a book about that. How freaking rad is that, though, right? No, that's actually really cool. Isn't that awesome? Yeah, no, no.

Yeah, got me super excited, you know, hearing about that. That's really good. Anyway, I wanted to mention, organify real quick. I've been so consistent with their green juice, and I tell you what, it makes a big difference.

It makes a big difference with digestion. That's funny you're bringing that up. And overall, you too? Yeah, so that's been a real effort every night to make sure that I mix it in with some water and just a consistency of it because my gut has been so off lately. Besides that, and I know probiotics

and there's been other things that I've been trying to include and also omega-3s and fish oil. But that's been one of those that I'm like, I gotta, it has to be a staple because I do eat vegetables but I know the volume is not even near what. What do you mean?

Yeah, not even close. I gotta get back to the packets because I have the scoop at home, and I find myself making excuses not to use it as much because it's less convenient. So funny, like how little stupid things like that. It's literally a split second. It is, it is.

And what's the mess, right? Like if I have to scoop it in, the little water, like the cutting the, the little pack individual packets and then pouring it into a thing, it just makes it so easy. You could travel with it easier that way, having the scoopers. And since I've gone through all my individual packets, I'm down to the scooper. I already see the difference in how much I use it. So I don't know if it's a price difference between the two of those. Do you know, does I think it's more expensive to get the packets two of those. Do you know? I think it's more expensive to get the packets.

Of course. I would assume that's a lot of opinions. Yeah, I would, I'd imagine that, but I mean, for, it's worth it to me because I know that I would. I use the packets because I, if I travel, that's when I, that's when I used to use it the most, but I'm trying to be more consistent with that. That's, I mean, I have way more consistent when I do that. If I use the scooper, I'm not, I'm not as consistent as it's something that I need to, I mean,

you just, I, we literally all just ate right now. And if you looked at everybody's meals, it's a, you know, a starchy car, protein, protein, protein, protein, no, no, no, you know why? Because vegetables suck reheated, dude. Nobody wants like, reheated broccoli or asparagus. I used to be so good at it, too. I got to get back on it, man. I used to be really good.

I'm actually coming back. You're the bowl of broccoli. Yeah, no, dude. I got to do a VHEC. I just had a conversation with Jessica on the way to work and we're both like, you know what? Let's just start cooking big batches of well-cooked vegetables so that we have, we have it to eat three, four times a day. That's what you got to do. Get you throughout the day. It keeps, it gives you that fiber, it keeps things moving,

allows you to assimilate your protein better because when you're gut health software, just, nothing feels good. You just feel like crap. You know, talking about chatting with wife about stuff. Last night, Katrina and I were talking about something. We were watching the the Warriors game. And so it gave me some dad trivia for you. I hear some dad trivia again for you guys.

He's like, he's just this trend going there right now. What does the universal 60 year old man celebration look like at a sporting event? We'll see. So envision envision a 60 year old man at a sporting event. What does it look like? What is it? What is it? What is it? Celebrating? Yeah, a celebration of like you scored a touchdown. We just hit a big three. Like when I do it, I feel like you guys are going to see it right away because I do. I saw it and Katrina and I started cracking up. I was like, if I if you catch me, ever do that, you have the right to slap me and that slap me in the chest to be like, think of it. And Katrina and I started cracking up. I was like, if I, if you catch me, ever do that, you have the right to slap me in the chest. If you can't think of it, go ahead. Let's see.

That's like, that's true. You see it? Mechanical robot. Yeah, you know what I'm saying? You know, you know what it is? Pulls levers. You know what? This could just get your shoulder and elbow out. You know what I'm saying? You know what I'm saying? You know what I'm saying? You know what? You can't twist. No rotation. I'm saying it's, is it tight? Yeah, 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, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no, no right inside of it. I used to have this older cousin, he was a lot older, so he was kind of like an uncle. And whenever, this is back in the 80s, I was a kid. And this is when 49ers were all, it was crushing right in the Bay Area, winning all the Super Bulls. And every time they would hit a touchdown or something, he'd hit the shit out of us. That's how we'd sell, yeah!

We'd run away and shit, I was like, what are you doing? Yeah. When we were in high school, it was the thing to dog pile when the touchdown happened. So there was a group of us that would go to all the games. Well, that's also bad as my pillow. And after no, that was brutal. You come out bloody nose. You were on the bleachers and then it was literally touched the game in high school. Yeah, on the bleachers in the game, like you would be at the

game and also you create this massive like dog pile Like everybody like pile on and that was like you wanted to be the first like you do not want to be the one that the first person jumped on because then everybody just Piled on funny. See that though because I told you guys about my roommate in college and he's like six eight and like 360 where and so he would get it I would try so hard not to make him laugh half the time because when he laughs, like he get real animated and he would do that. He'd like hit me.

You know, like this big ogre. One time, like I got him laughing so hard, he was in my Jeep and he's like laughing. Oh, broke the seat and like all the way down and he's like laying down there. He like broke my car. And he busted the dashboard. Like he's like laughing.

So he punches the dashboard and exploded. And he never fixed it about that. No, never fixed it. I duct taped it, I think. I saw something on the news the other day. Okay, you guys know how like so many stores now are moving to the self checkout. Yeah.

You ever wonder like how many people like steel? Yes, do I wonder does it ever crush your mind? Yes, okay? So do you see what what's happening with Walmart right now? What are they doing? Okay, so they have the ability to keep track of like how often you do this and then there's a threshold when people get over it And there's like all these massive arrests all over the United States happening away So they'll let you get away with it for a little while? Yes. Look it up, Doug. Pull this up. I just saw it on the news.

I was like, so there are the under the impression that I was like, well, no, they told us, like, what the main story that I saw was like a 68 year old woman that came after, because she had so many of these that she was doing it. So you have cameras and stuff, I guess. Obviously recording your face. Yes, yeah, the whole time.

And like, you know, you make one mistake, can you let, don't scan something? I don't know the San Francisco. Yeah, you pull it up right now. I don't know how you get away with it. Yeah, it's Walmart, who I think is the main one that's going after people like this. Walmart arrests over a self-checkout.

Well, I'm gonna confess right now. I did something pretty bad with the self-checkouts. Oh, would you do that? When they were doing the, you can only have two cartons of eggs, you know, limitation. Yeah. I would go through the self-checkout. Oh, four to six cartons ofons of eggs. You know, limitation. Yeah. I would go through the self checkout.

Oh, four to six cartons of eggs, yeah. You pull it up, Doug. Yeah, so it seems like they're targeting this type of theft. Wow. Yeah. Good. Yeah. That and catalytic converters.

Hey, you've ever had anyone who did that stolen? Bro, how does that work? My buddy, how do they do that? Okay, they just go on your cars and they saw it off. I don't understand. What do you do with it? Is platinum in it? Yeah, they rese go on your cars and they saw it off. I don't understand, what do you do with it? It's platinum in it. Yeah, they resell them, right?

I think platinum in it. Yes. That are copper in it? Is it copper? Oh, copper is cheap. Platinum, I think it's platinum. Why not copper pipes? They'll steal, they'll make a compensation.

John sides, yes. Yes, we were actually over in the central valley. This happened to me about palladium and platinum so About seven eight years ago. I'm over with my buddies in the central Valley. We're over by his place And we go golfing one afternoon and you know, it was like midweek middle of the day out in the middle No, where this golf course and we come out and we get in and he fired his car It sounded like a frickin race car.

It was like an old Toyota truck and we're like, whoa, bro, what the, what's that? We're just slow masters. Yeah, it didn't even dawn on us. What had happened? It took a minute before and his car was driving fine. It just didn't have, it was just a little like cut, they cut the exhaust from the Cadillac converter back.

Wow. Yeah, and stole it. I'm like, what in the middle of the day at a golf course parking lot, we are our Cadillac and Bernard Jacked. How? Now, would you be tempted, be honest. You see someone under your car doing it. Would you be tempted to turn the car?

I drive. How are they underneath? No, I would drag them out by their leg and kick the shit out of them. I think stealing from somebody like that, bro, is it's up there with like one of the worst things. So invasive, dude. I think so personal.

Yeah, it is. The crimes that need to be put, we put, unfortunately we punish crimes that are non-violent or what should I say. We punish crimes without a victim more than ones with a victim. Property crimes and violent crimes against people need to be punished the highest.

Possession of drugs and stuff you do to yourself, that shouldn't be punished nearly as high. Well, and too, if they have tools with them, and it's all premeditated, that makes it so much worse. It is. Because it's not like they're just randomly just snatching, and you know, I'll tell you guys a funny story, bro.

I'm gonna see if I can say this, but nobody know what I'm talking about. So I have a family member who had their tools stolen out of the back of their truck. Okay, so they had all, all these awesome, like, really expensive tools stolen out of the back of their truck. Now he suspected that it was another,

it was a person that they worked with, okay? And at this job site, it's all these other Sicilians. So it's a family member of mine that's site, it's all these other Sicilians. So it's a family member of mine that's Sicilians, all these other Sicilians. Now he knows that Sicilians are superstitious. So he goes to work that next day, tells everybody about his tools getting stolen and then says, but it's okay because I hired a witch doctor

to put a curse on whoever stole my tools. And it's gonna curse them, it's gonna curse their children and their whole families. And the next day, this tool we're back in the back is true. I swear to God. No way. I swear to God, bro. Is that true story?

That is true story. Really? Yes, and people listening and watching right now know. I feel like you would know who did that then, like who's the most, you know. No, people, listen, people listening right now who have relatives from Sicily, old relatives, they will tell you they are so superstitious.

Don't put that voodoo on me. Yeah. They put the tools back in the tunnel. Not worried about the cops, I'm worried. Yes. That's the curse. That's my life. The molecule they call it, the evil eye.

Oh my god. Dude, that's pretty funny. Hey, so I'm taking this, I wanna talk about this workshop or this course that I'm taking right now for parenting. And I'm learning some really interesting things about little kids and toddlers. So, you know, obviously I have a two year old and he's in that toddler stage

where they throw tantrums at the whole thing. So I went to the course, they have all these modules on there and I went to this course on tantrums and I'm learning about like little kids and why they have these tantrums and stuff like that. And it's really fascinating. It actually teaches me a lot about just even adults. So little like toddlers, they start to develop feelings,

but they don't have coping mechanisms. So the feelings are bigger than their ability to cope. So they're dysregulated. And the way they learn how to become regulated is they have So they're dysregulated. And the way they learn how to become regulated is they have to become co-regulated. So the job of the parent, that's what I'm reading, right? The job of the parent is to provide stability, boundaries, and calmness.

So you are helping them co-regulate by lending them these regulation skills. And you have to do this over and over again before the kid learns how to develop these coping mechanisms to these big feelings that they have. Really fascinating. So you going through that, okay? What would you,

because obviously I try, I mean, I try and guess or speculate that, oh, it was probably this that we do really well. Oh, it's probably these things that we do really well. But, or is it just genetic? Our son is this way. But I've been really blessed. I have, he's gonna be four years old in a couple of months.

And I never had terrible twos. I never had tantrums. I never had anything like that. No, my son's never cried or wanted someone. That's the exception though, right? Most kids will go through a period where I have some. So I think there was a time when they looked like they were gonna happen, but Katrina and I were,

we never allowed it ever to kind of change our level of energy around him. Yeah, that's excellent. So like it's like, if he can have it, he feels safe having his, if he gets in, like all look at her and just be like, oh, let him figure this thing out. And like, we just let him do his thing. Like, let him be frustrated for a little bit.

Don't pay attention to it. Not trying, oh, don't say don't do that. Like, it's just, you know, yeah, because they say, so I'm asking you from what you're learning. If I told you that I've had this great experience with my son, now Katrina and I have all the things that we speculate what we attribute it more to. What would you guess based off of knowing, you know me, you know what I'm doing.

That's probably, I mean, that's got to be a part of it because as I'm reading it, I mean, what you don't want to do, they also say don't ignore your kid because, like, leave him alone because it teaches them then to bury or like it's shameful. So you want to be there,

but you don't want to, your job as the parent is not to have the feelings, the big feelings. Your job is to show them kind of how to cope and how to regulate. They also talk in that module about, like, you can do what's called emotional, she called it emotional vaccination. So you can prepare your kid for like a tough thing that's going to happen. And you can say, hey, tomorrow, John's coming over to play with you. Oh, that's gonna be so fun. Ooh, you know, he's probably gonna wanna play

with your favorite cars. That's probably gonna feel really frustrating, you know? And you kinda walk through what that's gonna feel like and what that looks like. Then there was some other stuff that they showed. This one I thought was really brilliant. You can use like toys and you can act out things. Like, oh, baby bear, Mama bear is gonna go to work,

baby bear doesn't like that. So baby bear is gonna cry, but Mama bear always comes back and you play it out and then allows them to play out their feelings before it all comes together. How much does that make you realize what a genius Mr. Rodgers was? Yes, what I was just doing.

Because genius. You know what's weird about that isgers was. Yes, what I was just going because genius. You know what's weird about that is that was big as we were growing up. Even in, I mean, I had different experiences going through church, but there was always different programs that would incorporate puppets and then they would kind of act out a lot of those situations. And it would bring to light a lot of like, I feel like kids would respond to that really well and they'd really engage with it and it would teach them those type of ways

to deal with hard situation. Well, you know, what I didn't realize until I watched the documentary, because I watched Mr. Rogers' a kid. But to be honest with you, I don't remember a lot. Like there's things like when I watch back the clips, I'm like, oh, I remember that episode or like little things, but I couldn't tell you the true lessons

that I probably learned from them. What I didn't realize until I watched the documentary was how much current event tragedy and drama he did. He was preparing kids for what? Yeah, and so just the brilliance of that, knowing like, oh, we have this war going on right now that our country is in. So the kids probably gonna see this stuff on TV and here's parents.

So here he was acting out with these puppets and totally appropriate for that age. Yes. Not like, hey, watch the news. Here's what's scary. Yes. And so I mean, we do that a lot to kids now as we show them really scary shit in and data. And then we don't, but they don't have the ability to cope or to deal with

and they don't even have the ability to do anything about it. Hey, the climate's gonna be 10 years, we're all gonna be dead because the oceans are gonna whatever. It's all alarming. Yeah, tell your parents not to recycle enough. And these kids are like freaked out. It's not appropriate.

And they don't have the ability. We know what happens. They're all about 17, 16 years old now, a bunch of activists dude, everybody that's like the, that's like the thing now dude. I feel like that's what a lot of the education is around is this bringing so much attention and awareness to this that it pressures that generation,

that the generation that we just had come up. And yet we have the most anxious depressed, you know kiddo. I don't easily manipulate it. But I did not realize how brilliant Mr. Rogers was at the time. So brilliant, yeah. And I'm watching this and listening to it, you know, to me, it's like, and then I realize why,

so I have this ability, good and bad, where I can turn off like a tough feelings or emotions. Literally, you guys have seen me do it, you know, something's going on real tough, gonna get on the show, boom, I'm a completely different person. That's good in some cases, it's a survival mechanism. It's also bad because I'm not in touch with a lot of the ways that I feel, and that means I can't be in touch

with the way my kid feels or what's going on with them because I don't know it in myself. So as I'm watching this, this thing, I'm like, oh man. That's how it happened. You know what's hard? You know what's hard about that stuff, and that what I think about with my son is like, you know, what is the right balance of, you know,

pursuing this like being a perfect parent and then also making sure that I incorporate adversity? Because even emotional adversity, right? There's gotta be, there's some positives that too. So you say some of those things, right? You challenge your kid and all this, he's gonna emotionally rack, this is bad, or you leave him alone, you isolate him,

and then he's up. But then there's some negative, obviously, outcomes of that. But then there also, that might have made him this super independent person as an adult later on. So it's like, I think about that a lot. Like, okay, I feel like I'm doing a really good job of trying to be this very well-balanced father. What's up? That's a really good question.

It's a very, it's a really, really tough question. Yeah, but I think of all the things that I think about when I think about myself and the... Yeah, I wanna say this though too, Adam, you are an anomaly, okay, because 99% of people who grew up the way you did do not end up the way you do. So it did form you and forge you into this remarkable individual, but most, I don't say 99, but majority of people who grew up

in that type of a situation. It's over half. I mean, that's a fact. It's over. I mean, there's plenty of statistics around that. But maybe there's this magic mix of. Well, exactly. So obviously, I understand that. Yeah. Taking him through my path is statistically not a good idea. You know what I'm saying? I'm gambling with the fact that he could turn out good for himself. Everyone's my just randomly hit him. Yeah, so shit.

But then there's got to be some sort of a balance there, right? Of allowing him to not have it perfect when it comes to regulating emotions and adversity. How do I? You guys brought it up the other day. I think sports is a great way. Yeah. You really blew my mind with that the other day. I was thinking about that because sports is a controlled,

you're gonna get your ass kicked, you're gonna lose a lot, you're gonna suck at things, environment. That is somewhat safe. It's one of these. It's almost like a pageant, right? Like we're like acting out what's gonna happen in life. Yes. But in an extreme situation where you have to react

or you have to face those challenges immediately and it's not as much thought that goes into it, it's more of like, okay, what happened? And like how can I overcome that? I totally agree. I think that's part that scares me is that I might have the kid who doesn't care about sports. Well, he can compete in a lot of ways though.

Right, I hope it doesn't matter. Like, honestly, I have one of those too. Like, my oldest, he's not real. Doesn't have a competitive bone is by it right now, but that all, again, and this is something that Courtney always comes me down with is like, that can change and it has. You know, he shows like as he grows up,

like his interests change and shifts, but I think too, it's still really an important thing. Just as school, do you want them in school? Do you want them to be educated cognitively? Do you also want them to be educated physically? And so this is, I think it's, whatever that looks like in some physical form of challenge, like needs to be placed in front.

I love the school that we're in right now. I'm like, so it's, no, it's, Max has been in three schools. Yeah, you keep saying this. You really like this place. Yeah, I mean, dude, the kid is learning presidents right now. He's fucking three. And he's having fun.

Yeah, oh yeah, he loves going to school. That's actually, if he loved how to learn, that's it. Yeah, at that age, like first and foremost, he's got to like to go. Like I don't want to take the kid somewhere where he hates, and he loved the last school. And the last school, I have no qualms or anything bad to say about the last school.

But boy, we've only been going to this school now for about a month or so, maybe a little bit longer than that. And he comes home with like the stuff that he's working on. And so I see like the way they're teaching him how to sound out certain words and to count and to add already and like just that and you can see him already processing it and I'm picking it up where I didn't see that in the the the previous two schools. So there's so there's obvious a lot more focus around the academics in the school that he's in now, which I really love and appreciate. You know, it's probably true about parenting, is that like 85% to 90% of it is just caring

to be a better parent. No, you know what I'm saying? You say, it wasn't it? Arthur Brooks, who says that? Arthur Brooks said something to you one time that you've repeated on the show that I've then repeated to a lot of people that I thought was, is a really powerful statement?

Is that someone asked him when he got in a cab, I believe like, and it was about like being a good father. And he said, you've already, you've already, you're already 50% there, he said. Cause you care. Yeah, he said, because you care, the fact that you care, you're already ahead of half the other fathers,

because that's a big part is that they don't even care enough to be thinking about it enough. And so you're already on the right track. And I'm like, that's such a good point, is that, you know, it's impossible be a perfect dad. I know that I'm not gonna make every decision right. I know that I could have looked back one day and say I should have done this instead of that. But the fact that you're as a father at this point

in their young life already actively thinking about that a lot, I think that puts you at any major advantage in comparison. Not definitely. Adam, I want to ask you, we're supposed to talk about NAD. Do you still use mellow on every night? Religiously. One or two packets. Are you two packets? So I know Dr. Cobraul told me to do two, being completely honest on the show. I am not consistent with that. Because I've trained myself already to, it's a night routine. It's now. Did you do right before bad or like an hour before? No, right before. Well, about a half hour consistent with that, because I've trained myself already to it's a night routine. It's now-

Did you write before bed or like an hour before? No, right before, about a half hour before. So that's actually a good point, because what I've noticed, and again, I don't know if this is just like a correlation thing or if it actually is a true causation of this or not, but when I take the net, it actually, within about a half hour to hour,

it makes me feel sleepy. That makes sense. So, that's how long it takes the magnesium to. See, and then, but if I take it like four hours before, I'll get that kind of feeling, and then obviously if it's only like six o'clock at night, I'm not going to bed, and then it passes, and then I don't feel the same benefits,

which is weird, because I know it's like, the reason why I'm feeling these benefits is because I'm probably magnesium deficient. I give the body the right magnesium, but then yet, if I take it too early, I don't seem to get the same. Oh, that must be the GABA. There's GABA in there as well. Okay.

Yeah, so GABA affects the neurotransmitters of the brain and it's a relaxing compound. And that's probably the reason why you notice that kick in and then go away because it's in and out. Yeah, I have found the sweet spot of win. It's like right after dinner, but when we're contributing our base suite decided we're gonna head upstairs to our bedroom.

That is when I will take it because I know that, I have this nice little half hour hour window when I wanna go to sleep. And if I take it too soon, it tends to pass and I don't get the same effects from it. All right, let's do a quick shout out. We just had Jake Campbell on the podcast, and the dude is fire.

I love his way. He's a wealthy information. He's a good, he's a fun guy. Yeah, I love when we meet somebody who I know like very little about, and I have so I have no idea what to expect. And most times, to be honest with you, we do so much of this, and I'm like,

I'm not that excited. I'm like, because I think I'm gonna let down more often than that. Yeah, but I love when we meet somebody who like, like instantly hit it off. I'm saying like we're exchanging phone numbers before the day is even over and already texting each other and stuff like that. Like what a very cool dude and just a wealth of knowledge. Fire hose. Oh my God.

I just want to hang out with him all day. Keep asking questions. I'm asking questions all the way. So is it Jay Campbell 333? Is that on Instagram, Doug? That's correct. There you go. Hey, check this out.

Do you want to know if your hormones are optimized? Is your testosterone potentially low? This is true for both men and women. Are you interested in using peptides to augment your fitness boost muscle growth, burn body fat, improve cognitive performance? Well, improved cognitive performance. We'll check this out. We work with Transcend and these are people that help work with peptides and hormone therapy.

See if it's right for you. Go to mphormones.com, talk to one of their professionals and see if peptide therapy and hormone therapy is right for you. Again, it's mphormones.com. All right, here comes the rest of the show. Our first caller is Brooke from Pennsylvania. Hey Brooke, how you doing? How can we help you? I'm good. How are you guys doing? Good. All right. So I just want to thank you guys so much for having me on the show to ask you guys a question. I'll get right into it with a little bit of

background of where I'm at. I never really exercised regularly until about 2019. I got into weight training a little bit, but I never really had a proper program until March of 2022, at which point I just kind of got focused on building strength and focusing on building up some muscle. And I did that until January of 2023, and now I am in the final week of phase two

of Maps Annabolic. The main topic of my question today actually has to do with nutrition and having a healthy relationship with food. So I do have a history of disordered eating. When I was a young teenager around like 14, 15, I did deal with some anorexia and a short period of some

bulimic behaviors. And then once I was about 16, I never really recovered from that or moved on from it. I just kind of moved into a different form of disordered eating. So I've been kind of binge eating on and off since I was about 16. But in the past eight to 12 months, I have developed something very weird, and basically I can stick to a meal plan all day and do perfect. But I go to sleep at night, and I will wake up at some point during the night with just an uncontrollable urge to eat, and it feels like I cannot go back to sleep until I eat something, typically. That is something sugary or some sort of carbs. So I just really want

to get some advice on how to build a healthy relationship with foods since I've never really had one. So my question here is, have any of you ever worked with a client that has had this type of disordered eating, eating and you have any advice for myself or anyone like me who is dealing with this and just wants to build a healthy relationship with food. Yeah, bro, I had a client with a night eating syndrome before. So, okay, so have you worked with a therapist on any of this? I have in the past.

I have, I had to switch and I have not been able to find any therapists in my area that are both accepted by my insurance and really like willing to say, okay, I think I can work with you on this. Okay, because that's been a struggle. That's where I'm going to point you, because I could give you structures.

I could say to you, set up your meal plan so that it allows you to have food in the middle of the night so it works within your meal plan. I could say something like, I've heard people say that they put a lock. That's what I did. That's what I planned it. On their cabinet, and we're from the to get it,

they have to do this process, which gives them pause, type of deal. But the problem, and I wanna say this too, before I go on, none of us are therapists or experts in eating disorders, we've just trained a lot of clients and so probably have dealt with a few of these. So from my experience working with clients and working with my clients therapists, this is where I learned the most, okay,

is I would get a client with some form of disorder reading, and then what I would do is I would ask them if it was okay if I worked with their therapist, and then I would work with the therapist to work with the client. And what I learned from that was that if there's something that's unresolved, that this is going to manifest itself in 101 different ways.

So you'll stop it for manifesting by I'm not gonna binge during the day anymore, but then what it does is it manifests into night eating disorder or I'm gonna stop, you know, anorexia, but then it turns into bulimia or I'm gonna stop, you know, I'm gonna create so much structure, but then it manifests as orthorexia.

So there's something that's unresolved and there's something at the root. And if we don't, this is like taking painkillers to stop a headache that's being caused by you hitting your head against the wall. Like we have to stop that. The painkillers may mask the pain but if we don't solve the root issue,

then what's going to happen is even if you figure out a way to prevent yourself from having disorder eating, it may manifest itself in some other disordered something. Sometimes it turns into... It's not a may, it will. Yeah, it will. It can be drug abuse, it can be exercise addiction, it can be, you know, promiscuity, it can be like, like, so many different ways. So, you have to address the root issue and all of your attempts at putting boundaries and walls around this, you'll find yourself becoming more and more frustrated.

And what may happen by pushing this further and further, is that the manifestations may get worse and louder. Okay, so, my advice is this, put your efforts into finding someone you can work with on figuring out the root cause, because until you do that, I mean, you can figure out how to figure out not to eat in the middle of the night,

but it's gonna come out in some other different way. It's probably what's gonna happen. There's really not too much to add to that because Sal's right. Like at the end of the day, even if we gave you this incredible hack that helped you out temporarily, it will manifest itself somewhere else some other way. And so absolutely getting, getting counseling through this is the number one focus. There are things I think that you can potentially do during that process because obviously, it's not like you go to one therapy session

and also you're cured or something, right? So there is stuff that you strategy's gonna do. First of all, I would not keep these foods in my house. Like for me, the ice cream weakness and stuff like that, like not having them in my house is the first step to not allow myself to do things like that. Right.

Right. The other one would be structure my diet to where I'm eating like a, you know, higher fat, higher calorie meal, like right before bed, because I ate less calories through the day. Right. And so I'm kind of helping, like hoping that I don't wake up with some sort of craving by doing that. So that could help too.

So you could structure it that way. You eat the same amount of calories you put in, or another thing too is like, I don't know exactly what your deficit is right now. Maybe you're at too large of a deficit, and so it's like you're cutting weights, maybe cut less calories or eat closer to maintenance instead of restricting so many calories,

so you're not so hungry, and then also, you know, structure it in a way to where, you know, the bulk of the calories is towards the end of the day, so you don't feel like you're also really hungry, right? So those are some like temporary strategies that I think you can do to potentially help mitigate this

while you're working on the root cause, but sounds right at the end of the day, that even if we solve this one issue for you, it will manifest itself somewhere else. Yeah, I do want to add this to Brooke. I'm very hopeful for you for a couple different reasons. One, that you're on a podcast live telling us and you're very open and you're 22 and you're doing this. That is huge. Very software. That is huge because it's almost impossible to work or solve if the person can't. Most people don't even admit it to themselves.

Let alone tell other people and let alone put it out there for other people to listen to. So you are, you're actually beyond the hardest step. So everything from here is going to be positive. You just have to take those, those next steps. Here's one thing I'll say and you could try this. When I said earlier, still stands, okay? Yeah. But here's what I'm going to say that you could try. And it's going to be painful and it's going to suck. And it's probably going to result in some sleepless nights initially. Okay. Could you replace eating with something else in the middle of the night?

In other words, you know, a blanket piece of advice would be when you get up in the middle of night and you have that crazy craving and you can't go back to sleep unless you satisfy it, maybe you sit down and you journal and you journal and journal and journal and if you don't go back to sleep so be it, and you journal and journal and journal. And if you don't go back to sleep, so be it. But you journal the entire time. That's going to be painful. You're going to have to deal with whatever feelings come up. And you're going to have to deal with the sleeplessness.

That is probably going to come from that initially. And that's just, that's just one example. It could be journaling. It could be meditation. It could be prayer. It can be something mindful, nothing distracting. So I wouldn't want you to replace this with something that's distracting like watching TV.

Like watching TV, listening to music, like trying to just like, okay, I gotta distract myself, type of deal. You can cardio or something. You gotta get into what the hell you're feeling, which sucks, it sucks. I'm gonna be straight up with you. Oh yeah.

So I like journaling a lot because what journaling does is it's a form of thinking that allows you to take pause and end, we're known as cycles of thinking. So when we keep thoughts in our head, we tend to cycle thoughts, but when we write them down, we tend to complete thoughts. And you'll notice when you write what you're feeling and thinking, it's more complete and it's, and it's, you tend to end that cycle

of a thought. So it causes less anxiety. It's just more intensive, and it forces you to look at what's going on, which is really, really, really hard. So maybe try that for now. But in the meantime, I would say, So maybe try that for now. But in the meantime, I would say, look for someone that you could work with that is a therapist that can help you. And they don't necessarily, I mean, ideally it would be somebody that is an expert on disorder eating.

But you could also just find a trauma therapist. So if you're having trouble finding someone who works with eating disorders, that's within your insurance network Broaden your search and look for people who work with trauma because the skills. There's a lot of carry over there With the skill. Yeah, yeah in doing this Should I attempt to stay in a deficit or do you think from experience?

Would it be more beneficial for me to move back towards a maintenance and try to just stay at maintenance until I get this kind of under control? Here's what's going to happen, Brooke. The harder you focus and look at your diet, the worse this is going to get. Right. Okay, so I want you to do less, not more. So, calorie deficit, maintenance, surplus. Why don't we do this instead? Let's make it easier. Don't worry about maintenance. Don't worry about deficit. Don't worry about surplus. Why don't we do this instead? Let's make it easier. Don't worry about maintenance, don't worry about deficit, don't worry about surplus. Just give yourself this right here. I'm gonna eat as much as I want.

I'm just gonna eat whole natural foods. That's all. That's the only rule you get yourself. If I wanna eat, I'm gonna eat. As long as it's whole natural foods, I'll eat a bowl of fruit, I'll eat bananas, I'll eat some steak, I'll eat some chicken, I'll eat a bowl of rice.

But- I like sound of that. So just do that because what's gonna happen is if you place your focus on your calories and macros and you start counting those things, even if it's maintenance, too much focus is gonna make this worse. Less focus tends to make this a little bit better.

Okay, awesome. I really appreciate that you guys. The journaling idea, I did begin journaling at the beginning of this year, but I never thought to do it in the middle of the night when I wake up. I'm definitely gonna give that a go, maybe give some meditation or prayer a go.

I really hope I see some improvements in that and I'm really hoping I find a therapist that I can work with, yes. And expect it, Brooke, expect it to suck. So don't say, don't think, your expectations should not be, all all right tonight when I wake up I'm in a journal and I'm gonna feel so much better. Your expectations should be I'm in a journal It's gonna suck way worse. It's gonna be really just gonna suck. It's gonna be a whole shitty night of me journaling and whatever.

So yeah, so just do that and then eventually it will get better, but expect it to suck. I can okay, I can do that absolutely. Okay, I'm gonna. That's not all I got for you guys. I really appreciate this. That really did give me some good insight into how I can take some new approaches to this. Yeah. Listen, don't hang up yet. Yeah, yeah. I think I know where Adam's going.

Yeah, bro, I'm gonna have Doug put you in our private forums. Yeah. Why don't you keep us, let us, let us follow along. Yeah. Give us some follow up and it might help to have that kind of support. Absolutely. I really, really appreciate that you guys. You got it.

I'm welcome. Thank you. All right. Thank you so much. No problem. Dare I say, do you see in the future that like I just feel like this would be such a great candidate for therapy and psilocybin? Oh, uh, you talk about somebody who's got like like deep like face it in a dress.

Yeah, trauma or issues that are that are you know what they're using right now for that? Like here in California, I don't know where she's at if this is legal, but you can actually do ketamine therapy with therapists and doctors. So it's not it's like literally with licensed professionals. Yeah, and the results that they're getting. Phenomenal. Yes, phenomenal. So, I mean, I really think, didn't another state just decriminalize it again?

I thought I just saw somebody do a post and it's starting to make its way around right now as far as, like I think in the next five to 10 years, it's gonna become like a, you know, the way it was very taboo to even talk about marijuana just 10 years ago. I think it'll be that widely accepted in the next five to 10 years.

Yeah, the ketamine therapy is really cool. I'm so glad they do that in California. I know, again, I wanna add, you know, just keep adding to this. It's like, you know, I dealt with body image issues for a long time and I mean, I still have them. They're still there, but the hardest part was me just admitting to myself,

let alone telling other people. So at her age, and what she's saying, that's such a big, that's such a big deal. She made a big step just yeah, yeah, admitting that, and being honest about it with herself. And I, I think it's just so valuable to as a trainer and a coach to align yourself with, with a therapist, because there's just going to be so many examples like this where just having somebody to really counsel and talk them through a lot of these things will spawn such a great result. Yes, and because this is the big one, what you do as a trainer and a coach for someone else would be the wrong opposite thing that you would do for someone like this. Yeah.

Like for someone else, you'd be like, this is a trap. Right things down, do the, like you would make someone like this worse. So I mean, just want to put an exclamation point on that. If you're a trainer coach, align yourself with therapists and you get someone like this, do not advise them. You work with the therapist and the therapist

can advise you on how to handle this. And then you'll do a great job Our next caller is lean from Kentucky. Hey, lean. How can we help you? Hey guys, I'm so pumped to be on here. I love you all as everyone else it says I found you when I first started lifting weights and I was on think 17 or 18 So is the perfect time I'm 23 now, so I've definitely been assigned to all of the information that you've put out there. So I reached out because I'm struggling with the getting lean part. Lean wants to get lean and she's having a hard

time. So I am, I tried to floor it deficit a couple of weeks ago, no, it was about a month ago. I was at around 1700 calories. So let me give you like what's going on now. I'm 5'6", I'm 1'15". My skill says I'm around 28% body fat. I don't know if that's accurate. And my deadlift right now is at 2'15". I think I got caught 185.

And I've been running maps in a ballack a pretty repeatedly. During the summer I take breaks and I do like boxing and just kind of try to stay active outside the gym just because I travel. I try aesthetics and it was just too much volume. I started eating everything in front of me. I just don't I don't know. It was it was a lot. I was eating a lot. My appetite like spiked and then it was just I was just really tired. So with the colorect deficit, I was doing good. I was losing about a pound a week over four weeks. And then all of the sudden I just kind of crashed. My sleep went to garbage. My stress, I seem pretty sensitive to just general work lifestyle. And my appetite

also crashed, which was weird. I was eating a run 120 grams of protein pretty consistently, but I just kind of stopped eating it. I run a thousand calories. So I do have, so I do want to get lean, but also I love being strong and I also play sports and just want to keep up with my endurance. I don't have any crazy timelines or anything like that. So I just kind of want to know what I'm doing wrong and how I can make a lasting long-term aside. Okay. I need more context. What else happened during that four-week caloric cut?

I see in your notes that you're in law school getting ready to graduate. I have a cousin who's a lawyer. I remember when he was going to law school and did all that, it's like insane amount of work and studying a lot of stuff. What else happened during that period of time or did anything else happen? Nothing else changed. It just did a deficit. I mean I would say I was like I hear you say with stress that matters. I've asked you about stress before. So I think I was going through something stressful as well to add to that.

But nothing like nothing insanely, I would, I mean, even go into the gym, I felt like I lost my strength as well. Like I would try to load the bar with a 25 pounds. I would just get tired. Yeah. So was your sleep. So stressed too. Yeah, she said her sleep went to crap. Yeah.

You're okay. So, um, smoking like a true law student, you know, oh, stressful, but it wasn't that bad. Let me, let me make a guess here right now. Are you the kind of person that is like, you know, stuff gets hard, you just keep going, pushing through. Let's just keep doing this. Do people tell you you need to take a break? You're doing too much. Is this calming?

So I do a lot. Like I just have a lot on my plate. I do a lot of extracurriculars and sports in school, but I feel like I do a good job balancing. Like I meditate and I do my yoga and I take my walks and I eat well. So I think I balance it, but it is a lot. I mean, yeah, you're a little into now.

You're doing a lot, you're overstressed is what's going on. I think Maps 15 for her. Yeah, 100%. I think Maps 15 would be a perfect. I bet you would do amazing on Maps 15. And then I would do mini cuts. So instead of staying in a deficit for a month or two months,

three months at a time, you know, run a week or two, just low calorie, and then go back to maintenance to a little surplus, and then go back, especially since you also really care about building strength. So if we stay in a long, we stay in a long cut for an extended period of time, you're not going to see strength gains, you're going to see the opposite. And so, you know, I would actually cover more around maintenance and then have these little weeks where you go in a deficit and then go back to your maintenance to a slight surplus. And so it'll allow you to still kind of build strength. You'll also kind of lean out.

You don't have a time frame either. So there's no rush. This is the healthier, better, smarter way to do this. And so I would just kind of interrupt these little mini cuts with, you know, mini bulks and follow a program more like map 15 and and be also aware of what else is going on because you're in law school, you like all this other stuff, you know, pay attention to even though it may not seem like a release like you don't you don't have to have somebody die in your family to consider it extra or

a lot more stress on your life. It could just be simply, you've got a test you're studying for and you also did, you know, your two sports that week and you just got two bad nights of sleep and, you know, something else is on your mind, maybe, you know, inflation's driving crazy. Or just cumulative. Yeah, exactly. Just a lot of little things that are compounding, that it's just, this is a week

that you take it easy on an intensity. Yeah, so doctors, lawyers, high performing executives, you know, they have something in common, it's a superpower, but it also could be a detriment. Now, what's the superpower? They kind of don't feel the stress like everybody else, so they just keep going.

Bulldoze right through it. Right. But the effects are still there. You just don't necessarily feel it. So you asked somebody who's like that, hey, do you feel like you're straight? No, I feel totally fine. But if you were to like measure everything physiologically and really getting tuned, you would see like, oh no, you're you're under stress. You just don't, you just not connecting to it. You don't identify, you don't feel it, which allows you to perform at the level that you perform, but also puts you in a position where you don't know there's too much until like your hair falls out,

or you lose your sleep, or, and I'm giving you examples of like clients that I've worked with, why is my hair falling out and on? So, it's more than you think, is what I'm trying to say. So, what Adam said with a diet I love. In fact, you can even do it like this.

You can be in a deficit five days a week, and then two days a week being a slight surplus. Over the whole week, the average, if you were to add them all up, puts you in a slight deficit. So, it's like deficit deficit deficit deficit, maintenance surplus deficit deficit deficit. Those diet breaks tend to be less stressful on the body. Then as far as workouts are concerned, map 15 is ideal.

I bet you doing maps 15, you're going to see your body progress faster than it's doing even with maps endabolic. I bet you're going to see faster progress. Here's how you'll know. It should feel like the results you should get should feel effortless. In other words, if you do this, if you follow what we're saying and they're like, oh my God, this is so weird. I'm getting leaner. I feel strong. It doesn't feel like I, why am I getting leaner? I don't feel like I'm killing myself. Like this isn't feel

like I'm struggling. It's because you're working with your body versus, oh my God, I'm working so hard. I'm doing everything right. Why you're working with your body. Versus, oh my God, I'm working so hard, I'm doing everything right, why the hell is my strength going down, why the hell are not getting leaner, now you're working against your body. You know, we are just having this conversation off air and why we think this is so challenging for people

because it's a bit counterintuitive, right? Everything else in your life, if you study harder and more for your log exam, you do better. You practice your sport harder and more for your log exam, you do better. You practice your sport harder and more often, you're better at your sport. Like most things that you apply more of, you get more results from with body composition change, i.e. leaning out. There's a right-dose spot.

There is. It doesn't work that way. It's not the more you do or the harder you work at it, the better results you get. There is a sweet spot, and that sweet spot is different for everybody and different at different times in your life. And if you're at a point in your life right now, where you've got a lot on your plate,

that's not necessarily a time that you can add a bunch of the exercise that you need to do things that complement what else is going on in your life. And so it's tough because like I said, it's so unique, everything else in your life, you apply more to it and you put more effort towards it. It pays you more return. That doesn't work that way with exercise.

There's a very sweet spot for what's optimal for your body. It's a moving thing too. And just to add to that, here's one other thing I want you to add to that. Don't judge it. So don't look at your work. I'm only working out three days a week that can't possibly be too much. If it's not working, it's too much. If all of a sudden your sleep goes to shit, you're noticing hormone imbalances, your libido

goes down, your appetite, all of a sudden is strange, either you lose it, or you get crazy cravings, it's too much, even if it's three days a week or two days a week. But I think based on what we're saying, I think if you just switched right now to Math 15, you can even do the advanced version, which is 20 minutes with a barbell. I bet you'll get, I bet you'll start seeing things move in the right direction. And then what we said with your diet, you know, you alternate between a deficit maintenance and then a surplus here and there. I bet that'll nourish you just enough. The other thing I want to ask you was your digestion. Did you notice any gut issues during that time? No, I think I was. I'm generally kind of usually always bloated, but I think I think it was okay. I didn't

know it's anything drastically different. Yeah. Okay. So I also I would like, like for you also to see if you can address some of the the issues with bloat because that does mean that there's some gut issues that are underlying. Now why is that important? Because it's one more stress. Oh, underlying gut issues. I'm going to tell you something right now, lean underlying gut issues, even things you've you something right now, lean, underlying gut issues, even things you've been dealing with a long time, that you're like, yeah, that's not that big of a deal or whatever, that reduces your capacity for stress

tremendously, like 20%. In other words, if you fixed your gut issues, you could probably add 20% more workload to your body and be fine. So I'll recommend that you try and find yourself a functional medicine practitioner and take a look at maybe some of the underlying gut issues because that's compromising your ability to handle stress. Get in our free form. That's where I'm going

to send you. So MP holistic health on Facebook. It's a free forum. There's functional medicine practitioner on there that you can ask questions. Dr. Cabral is amazing. The whole team is amazing over there. Yeah. So that's definitely worth looking into. For sure. Can I ask you, so like, going with that? I'm not, of course I agree with you, but I guess when is the right time to be going after those like tremendous gains?

You know, like if I went on deadlift twice my body weight, how do I know, you know, is it life kind of always just different kind of stressors? Yeah, but let your body tell you. You're gonna know, like, there's, when I know everything's lining up nice, right? As far as like my diet, my sleep, like the way I'm taking care of my body,

it lets me know on those exercises. Like you deadlift and squat so frequently and so often, like it's very obvious to me when, like I'm feeling really good. You grab that first set and the weight just moves and you're like, oh God. Yeah, but let me add this though. You'll get, your body will adapt if you give yourself the right dose. Okay, so could you get your deadlift way up with what's going on with your life right now?

Well, yeah, if you're training properly according to what your body needs, I switched to maps 15 and I hit a PR in a deadlift that the original PR hit in my early 30s. And I went and worked out, I was working out 25 minutes a day here in the studio and all of a sudden I hit a PR. So it's, I mean, it's possible even potentially now. But what Adam said is also true. If you're at the end of law school, then you get to pass your bar, then you're going to

start. And I know the first few years as, you know years as a lawyer is like, you're just getting your ass kicked. So you know, it's probably not going to happen in the first over the next few years. You got all this stuff going on. But if you train right, you should see your strength go up regardless. Okay. Cool. Do you guys think the 1700 calories is like a good range for my, is that like, is that me with, like, is that decent, I guess? What kind of what you see?

Just my five, six, one, and 15. Yeah, it seems pretty typical. I mean, how do you feel eating that much? Does it feel all right? I don't know, I can eat a little more. Okay, I mean, you could do a reversed diet. You could slowly do a reversed diet during this process and get those numbers up too,

if you want it. Let me send you our reverse dieting guide. So you have something to follow. Okay, cool. And we'll send you maps of team two, if you don't have that. Thank you want it. Let me send you our reverse dieting guide. So you have something to follow. Okay. Okay. And we'll send you maps of team two if you don't have that. Thank you so much. You got to lean. Thank you so much for the sport. Thank you. I appreciate you. No problem. You know how you're talking to a stress, a holic or whatever. Is when you mention it, they kind of smile laugh because they think it's cool. Yeah, like I've had people tell me that like, oh, you got to and I'll could yeah, do you wear as a badge of honor?

Yeah, wait a minute. That might be a problem, you know, that might be an issue. But yeah, I bet you if she did math 15 and did what you said with the diet, she'll see her. How many goes right back to what we were saying off air and we're having that conversation and you take someone like that, just athlete, lawyer, like, I mean, she, you're, you're right. Like that personality, like she's gotten to where she's at in life because she's a killer because she can have some stress and mo right through it. And that attitude

has stopped working. That attitude has served her very well in all other pursuits, in sports, in school, that works. But when you have a goal of progressing your body, body composition, hitting PRs, that isn't- Body thrives on your balance. Totally different. Our next color is Eric from Ohio. Eric, what's happening?

How can we help you? Hey, hi, guys. I just wanted to start off the, thank you. All the stuff you have done a lot for me in my life. I asked a few months that I found out what you guys saw. Going straight into the question, I've heard a few episodes from you guys recently in the past month or two and it's talking a lot about training for different parts of your season. talking a lot about training for different parts of your season. And so obviously there's like professionals or in high school, things of that sort of college.

It's very easy when you have your season and off season. But for someone when there really isn't a off season, how do you train? Whether for an off offseason preseason So I that I'm curious for a broad sense but also for mine So I can go and like explain mine, but as a broad sense how does someone do this? Well, there is no broad sense it would be very specific to what you're doing because how much how much you're playing volleyball Matters how we would program your training. So there's not really like a broad answer other than you would you would compliment your training to your volleyball volume, right? So however much volleyball you're playing would dictate how much training

volume would do this. That's kind of the generic answer. The more specific one is when you tell us this is how much I play volleyball every week. And these are my goals. I want to be good at volleyball or I want to be six pack abs or I want to jump higher. Like that, that all matters. And then the programming change based on that. So why don't you tell us what it is that you want to accomplish and what's, what your, what your schedule looks like.

What is your, what is your, yeah. And are you competing a year around or is this like spurts of competition where it gets more intensive, right? So we could kind of lead up to some of those bouts. But yeah, I give us a little more information and context. Yeah, so, you know, how it obviously gets cold,

we have indoor season. And then in the summer, we have sand season. So that's why there's not really much of a off season. So during indoor season there are leagues. They are high competitive leagues so although they are for fun, there are semi-pro players, there are many collegiate athletes of that sort. And that's indoor, which indoor starts around October and goes until April. And then by that time it's usually warm enough,

we go straight into sand. For me during indoor season, I usually play, so like the leagues two to three days a week, but then also open gym, which is less competition, that's purely for fun one day a week. So it's usually around anywhere from two to four days a week. Okay. And I understand, I'm more play sand because indoors over,

not a big fan of it. So that's usually only like once a week, and I still try and find like Endor times there's very few places, but we'll play Endor. So Eric, so you do have an offseason and an in season, it sounds like. So when you're doing, well, no, what I mean by that is when you're doing sand, you're doing like one, you're doing less Basque, excuse me, less volleyball than when you're playing indoor. Yes, okay, so that's when I would do more training in the gym. So look at your entire schedule and If you're doing less than if you're doing less three days a week or less of volleyball, I would do one to two days a week of strength training. If it's more than three days a week or less of volleyball, I would do one to two days a week of strength training.

If it's more than three days a week of volleyball, I wouldn't do that much strength training. I would focus mostly on mobility. That's just how I would look at the whole thing. Depending on how much volleyball you're doing, that would dictate how much strength training I do that week. If you're doing two days a week of volleyball, then I would do one day or two days a week of strength training. Does that make sense? Yeah.

And depending on where you're at in your life and your goals, you can manipulate that. So let's say you're, you know, been doing this for two or three years and you're like, you know, I love playing volleyball, but I also would like to sculpt my physique a little bit more, scale back to volleyball, pull back one or two days of volleyball, add one or two more days of strength training. The mistake that people make at your age, the point you're at right now, is trying to do all of it at once, thinking you're going to be this ripped, good-looking fit, also a bad-ass volleyball player. Something's got to give. Either you're going to be a not-so-great

volleyball player, but look really good on the court because you put very little time into playing volleyball and you put most of your time in the gym or you're going to be a athletic fit, but maybe not look like a jacked bodybuilder and really good at volleyball. And so, and trying to live in both worlds, like you you'll end up suffering both, right versus like focus on what is more important to you right now. That's how you should prioritize your training for the week. And as that shifts through the year and over years, you just manipulate that. So if you're... And that's what I meant when we first started this conversation, that there isn't really

like a broad generic answer other than you should compliment your volleyball with your strength training, not trying to get it. Now, what I meant by you do have an off-season or an in-season isn't that you stop playing. It's in the sense, so the reason why there's in-season training and off-season training in the gym, it's really dictated by the intensity of their practice and their game play. That's what dictates the workouts.

So anybody who plays any sport, if you look at their whole year, there's periods of time when they're practicing and playing more, and there's periods of the year when they're practicing and playing less. So when that happens, then you could do more gym time versus when you're playing and practicing more, which is less gym time. So a general answer would be,

one full body workout a week when you're playing indoor, and when you're playing sand, two full body workouts a week. That would be general Right, and if I had more information in context, you know, there may be a way to structure in like a sort of a maps 15 protocol Where you could do like a really low volume training just to kind of make sure that we're hitting and addressing the strength of your muscles and kind of Have that compliment what you're doing, but in terms of like me knowing the exact amount of volume of stress that you're placing on your body through all that, I would need to kind of be able

to monitor that, figure that out, and almost have you on like an HRV kind of a setup to be able to get that. Well, to that point, Justin, did you listen to the Corey Slesinger episode? The NBA coach? Yeah, so I mean, Justin's referencing like basically micro-dosing your training during the Austin time.

So you could technically still train every day, then it takes more skill to do this, right? I think Sal's general advice is gonna be the easiest to adopt, right? Yeah, is the easiest for the average person to apply. But if you wanted to get real technical and work towards being able to train more often during in season, you need to be very conscious of your intensity.

So you could still train, but in these microdose type transitions and reducing the intensity. But that's, that's, take some skill to be able to do that, to know that, you know, because again, you know, everybody, and I love when Sal says, you know, what's, what you can tolerate isn't necessarily what's optimal for your body. So just because you can get through a weight training workout, does it mean that was what was good for your body while you're also playing volleyball? So learning how to, if you're going to microdose training,

you've got to really learn how to scale back the intensity and learn to feel your body out. If you don't have maps 15, I'm going to send that to you, Eric, because I bet if you just follow that while you play whatever you, however much you play, you'll probably progress most of the time with just that alone. Not the advanced blueprint, the other 15 version with the suspension trainer.

I bet if you just followed that while you played, you would see yourself progress. Okay. Yeah, I do have that one. I haven't. I just got knee surgery about two months ago and just got fully cleared about two weeks ago. And I was in the middle of antibiotic for the second time,

but I bought 15, it came out so I have yet to try. Yeah, I gotta be perfect. How did you blow your knee out? My quad tendon was partially dorm. What, playing volleyball? Yeah. And also weight training around that same time? Yeah, yeah.

Yeah. The location there. That's why, bro. You know, you're gonna work on our intensity. Yeah, yeah Cation there that's why bro you know gonna work on our intensity Yeah, no follow master of teen I that's just do that. I think you'll be fine regardless of how much volleyball you play Unless it's like ridiculous. I bet that'll that'll give you a pretty good consistent results the whole time. Yeah, it's good advice for sure Okay, yeah, I guess uh I wanted to read going back into like coming back, trying to like rebuild the base,

cause I noticed like my vertical has dropped quite a bit and I didn't know if re-trying to build the base as I've heard you guys mention or 15 might be a little bit better to go. I think 15's gonna be very appropriate. I bet you're gonna see progress the entire time. Are you already following our friends Max Marzo and Paul Fabrett's already too on Instagram? Paul Fabrett's, yes, the other one I've never heard of.

What is it? Max Marzo. That's his thing too, right? Isn't it under his name? Yeah, Max Marzo. M-A-X and then SCHMAR-ZO. You got it. Thank you, Doug.

One for 50 Marzo. He's made up, but it's a real name. Yeah, so all the stuff that those guys all teach real applicable to the training and stuff that you do, it's really designed to keep athletes in great condition, vertical, you know, multi-planar movements, like the stuff that they put out there, force production, deceleration,

these are all skills that are going to benefit your volleyball. So definitely follow those guys and take a look at the stuff they got. You see? I'm sure you're looking at that. You got it. Thanks, man. All right. Thank you.

You know, of course he fucking blew something. Yeah, I know. I knew you were going. I'm like, like long at home. I can't feel bad Well, I mean, I just I don't know I mean shit. I'm the fucking you know the the pot call on the kettle black here because I Four seasons in a row Injured from but that's exactly why I got injured though is that you're doing everything I yeah, and I was and I was still so obsessed with looking a certain part But then also loved basketball so much and something did have to give my Achilles tendon my ACL

You know like shit just kept giving because I wasn't training my body according to the sport that I was trying to play I was trying to go full throttle both and that's a basketball bodybuilder Yeah, you know the the challenging thing too when you're young is you seem to have this like, your tolerance for stress and exercises so high. Very resilient. That the only time that you tend to realize your overdue it is exactly that.

Well, that's why I love when you say that. I think it's such a great way to communicate that is that what you can tolerate is not what is optimal for you because I was fine in the gym. I was fine, like I didn't think I was fine in the gym. I was fine. I didn't think I was overdoing it. I didn't feel extra stressed. I felt amazing, but my body wasn't conditioned.

And I wasn't managing load management on what I was trying to do on the courts. I was trying to be a bodybuilder who also played basketball and they don't compel me each other Our next color is Tyler from Delaware Tyler. What's happening? How can we help you? Hey, so how's it going good, man? I got a pretty unique question At least I think So hopefully you guys can answer it. I've been a fan. I actually got recommended to you guys while I was in Form of training for one of my planes. So it's cool to be here.

Good deal. But my question is being a military pilot comes with its challenges obviously, but especially for fitness and my kind of lifestyle flying heavy cargo planes. It's about 24 hour duty days for missions so we can be on the road even longer. Missions take up to potentially two weeks. It's hard to eat sometimes because it depends if we're on base, staying off base. Not all the time do we have the efficient gym equipment,

like this last time I stayed in a so-called resort that had a 15 pound kettlebell and two five pound dumbbells. So between that, my hectic duty day, sometimes I have to prioritize sleep because I need to be able to perform safely and fly the aircraft the next day. So it's hard to find time to fit in meals, fit in a workout, especially while on the road,

and then even when I get back home, because when I get back home, I have my wife in our dogs and just trying to catch up on life. So I guess just any tips that you guys could say because I'm tired of trying to fight the 30 plus hours sometimes that I sacrifice and get a workout in and then maybe get four hours to sleep to go on the next mission. Yeah, you got it. Well, first of all, I want to thank you for your service, man.

I appreciate you. Yeah, you got to. Well, first of all, I want to thank you for your service, man. I appreciate you. Of course. You can keep an eye on this for you over here. All right, so here's a deal. For someone like you, high performance, high stress, you know, there's a lot of line with what you're doing. You got to have this mindset with your lifestyle. Everything you do has to improve the quality of your life, okay?

Whatever, regardless of that context. So if you're, and you kind of sound like you're already doing this already, so it sounds like you're already on the right track when you said, you know, I got to prioritize sleep sometimes because I got to be able to fly safely the next day. So look at exercise and diet like tools in a toolbox. And you're going to, and it's a, it'saceted tools. Like these tools can morph and change depending on the job that you need. So do you need recovery?

Do you need mobility? Do you need stress relief? Do you feel lots of energy? And you're gonna go after it in the gym? Do you need meditation? Do you need mindfulness? That's how you dictate what the workout looks like. And that's how you dictate what the diet looks like. that's how you dictate what the diet looks like so diet would be like that as well like okay

I'm feeling undernourished. I think I need more energy so I'm gonna eat some more food or my digestions off I think I need more fiber or I need more well cooked vegetables or I notice my recoveries a little let me increase my protein or I notice I'm sharper when I drop my carbohydrates and I increase my fat intake and I need to be sharper at the moment. Look at diet and exercise like that and you're gonna have, because of your lifestyle, you're gonna have to modify and manipulate those pretty regularly versus the average person we work with. The average person we work with,

they know what their day looks like every single day, nine to five, whatever. Here's my schedule, here's what it looks like. Everything's very predictable. And then I can give very general, well here's my schedule, here's what it looks like. Everything's very predictable. And then I can give very general, well, here's your workout, here's your diet, do that. But because yours changes so much, if you were my client, I would have you,

I would be in contact with you pretty regularly. Hey, Sal, here's what's going on. I'd be like, well, how do you feel? All right, well, this is what I want you to do with your workout. And it would look very different than maybe what I gave you the week before. So, that's unfortunately the best answer I can give you

because I can, I'm gonna send you Maps 15 if you don't already have it. So I was thinking, so I was thinking Maps 15, Maps suspension and maybe like anywhere, Prime Pro is like these all in your arsenal and then using the advice that you're giving him right now, which is like, you know, pick from those based off of one, what do you have access to?

So if you're in a place where you made the comment about the kettlebells and the five pound, I mean, great place for it to have a suspension trainer work out. Just throw it up. Get us to suspension trail. Maybe it's one of these days where it's hardly any sleep, and you're overly stressed, didn't get a lot of food, mobility day.

So then you do all prime pro type of stuff. And so you're not, you're making, you're not following like one of our programs traditionally like most people would. You're literally picking and choosing from the arsenal of workouts that we have based off of what's going on in your life. Yeah, what you need, how you feel,

what's going on type of deal. Okay. Does that make sense? This is John. Yeah, no, I think that makes a lot of sense. I've been, I mean, I've been working out since I've been in high school Like starting off freshman year my dad kind of helped me it helped me go along the way and then same thing with sports And then you know, you have like fitness advice for the military and their own kind of training

But I've also just done some research and love listening to you guys and taking advice from you and your podcast but also on top of that, for the diet side as well, not just the fitness. I think that's probably also been my hardest struggle as well lately, because I've tried to been doing like Cali Surplus lately to just gain some size, because that's always been a struggle for me. But like I said, being out on the road

and the limited option, sometimes it's hard to kind of find that diet. One of the hardest things about having a body composition goal at the stage of your life that you're in right now is it's just... It would get interrupted so much. Yeah, it's just not ideal. Like you mean, it's not to say that you can't potentially

build some muscle or get stronger during all this stuff. It's not to say that you can't potentially build some muscle or get stronger during all this stuff. I'm not saying that, but when you have somebody who's like, I want Adam, I want to add 15 pounds of muscle. I would never want to try and do that while also complimenting everything you are going on with work. It's just something that's got to give. And what you do for a living is far more important

than you having 10 more pounds of muscle on your body. As a coach, if you were my coach or my friend or client or whatever, I would just tell you, like, listen, right now I want you to be, I mean, you're a fit guy I can tell, like, you're already in really great shape, bro. So, and so this idea of you want another five or 10 pounds of muscle, that's your own shit. Like, you're, you're, you're, you know what I'm saying?

Like, just keeping it real. I mean, that's like, you don't need, no, that makes sense. You don't need fucking 10 more pounds of muscle on you. You're a, I can tell by the saying? Like, just keeping it real. I mean, like, you don't need, no, that makes sense. You don't need fucking 10 more pounds of muscle on you. You're a, I could tell by the video, you're a very fit guy. So, you're training your diet. It should 100% at this point of your life

where you're at, complement that. And then there's gonna be a time, there's gonna be a period in your life where it gets better and easier and more balanced. And then that would be the time I'd say, yo, bro, remember that 15 pounds we wanted to put on? Like, let's get it. This is the time to dial the diet in,

be hit that surplus like crazy, add the volume in the training. But right now, I think it's a time to be a little more balanced. You know, Tyler, do you have an idea of what kind of eating gives you the best mental sharpness, what gives you the best strength and stamina, what gives you the best strength and stamina, what gives you the best, like what makes you feel at least inflamed. By the way, it's not probably not going to be all the same.

It's probably different ways of eating for all three of those. So the reason why I'm asking that is if you don't know that, start to figure that out for yourself. Okay. And then you can use diet as a really effective way to optimize performance when the context changes. So I'll give you an example for myself, my mental sharpness is best when I do fasting and a keto style diet.

This may not be true for you, so I'm not giving this advice, this is for me. So when I travel to do podcasts, which I'll do sometimes for the show, I'll travel to LA or other places, and I'm doing podcasts all day, I'm eating, I'm usually fasting quite often, and I'm eating a ketogenic style diet,

so I could be the best on the podcast. That's not the best performance diet for me though. If I want to be strong in the gym and get the best pumps, fasting in keto is not it. So when I'm here and everything's stable, and I'm like, I wanna get strong, then I'll eat in a surplus and I'll eat carbohydrates and I'll eat starchy foods to boost that for myself.

When I notice my gut is off, I also have a diet that's a little different. When my inflammation is high and I notice kind of just general stiffness, then my diet also changes. So if you can identify that for yourself, and then you can look ahead and be like, I'm going on a mission and I'm to be up all night flying this plane.

And I feel best when I eat this particular way for that particular style of performance, then you can lead up to it and eat in that particular way versus, oh, when I'm home, I got, look, I'm going to be at home for the next three weeks. I'm going to have a regular schedule. I think I want to get, you know, focus on strength. I'm going to eat this way. And so, yeah, I'm sure that like the regular schedule. I think I want to get focus on strength. I'm going to eat this way. I'm sure that access to quality foods, that's always going to be a challenge. This is just something that, as your options are limited, supplementation at this point, I think in your situation, would make sense and to be able to preemptively look into that in terms

of quality protein you can bring with you and whatever form that is You know making sure like if it's if you do better on like a ketogenic diet like being able to have things accessible for that too You know supplement wise. So I would I would you know in terms of like in your specific situation Which I think even more so it makes makes sense to have some of those options available. I'm assuming when you're on mission and you're doing multiple days and you wrote up here 16 to 24 hours minimum that you probably aren't eating a lot anyway.

You're probably doing a lot of fasting. Is that true? You do forget to eat every once in a while because we're in the plane doing stuff, especially when we fight across ocean. There's a good amount of wall time, but there's also checklist that we have to do in order to stay safe because there's little control out there. And then it gets way hectic when you get closer to the field. So it's kind of like the beginning in the end or the most hectic and the middle is like

somewhat, but we have this tiny little oven in the back of the jet that I'll try and make food ahead of time. But then when we're on the road, it's harder to continue eating those meals. Like I said, you forget every once in a while. So yes, it's it's hard. And sometimes I don't eat and fast a little, I guess. Do you notice, do you notice any changes in perform, do you perform better for that particular type of performance better or worse when you fast? I think actually a little worse. I think food helps to supply some energy to me and then also just keeps me up. Even drinking water, staying hydrated to have to even get up and go to the bathroom. Just keeps me in the game and in the zone a little more than if I forget to eat

or something stressful happens. Okay. So then then I would totally plan for that. And it sounds to me like ready to eat snacky type foods, like nuts, beef jerky, sardines, if you have actually, I don't know if that would work on a plan if you're flying by yourself or someone else. That's okay, thank you.

But you know, stuff like that might be kind of a good idea while you're on the plane. And also with water, do you put electrolytes or sodium or salt in your water? Because I think that would help a lot as well. I haven't yet. I can definitely try that out. Tyler, yeah. Unless you're eating lots of the, I know, I've worked with some people in the military

and the foods that give you guys already high as hell in sodium. But if you're eating low sodium stuff, put some electrolyte powder in your water. We work with element T. That's a great option. Put it in your water. And that'll give you more energy if your sodium is low otherwise.

Just that curiosity, Tyler, has peptides made it to you guys? You guys have a lot of buddies that mess around with peptides, have you at all? I personally haven't heard of that. Okay. Interesting. Did you, it might be allowed to? Did you, it might be allowed to? Why?

The Air Force? I don't know. I don't know. I don't know. I don't know. Listen to the episode with Dr. Seed that we just did. Dr. Seed, yeah. I have not actually just got back.

I was trying to talk to you guys last week. I just got back from Spain and I was pretty busy over there. Oh, yeah, dude. So if you get a chance, listen to that episode. And then, and if you have questions, we have a website, mphormones.com, and you can get a console in there. I'm pretty sure they're okay to have peptides, but just something for you to look into.

Check it out. Yeah. I just wrote it down. I've been John down notes the whole time, but I'll check it out and I'll make sure to ask our flight talk to you. They got some neutropic ones that might be interesting. That's right ones.

I know that I think the military also gives them. That's why I asked. That's my definition. I thought maybe you guys were already like giving them to them. So if they're I mean, I'm just curious. So you check it out. One, obviously find out. Make sure it's fine, but I which I think it is okay.

And then there's some things in there that I think you might have see some benefits from. But we'll say we'll send you math 15 minutes. So you got that, all right? Awesome. I appreciate that. And then so basically the nutshell just die it for energy during the flight and then what I can on the road and then just constantly adapting the workouts constantly. Yep. Yep. Yep. Okay. Yep. All right, man. Thanks, Tyler. Well, thank you. Yeah. Thank you guys so much for the advice. I love to show love watching you and I'll look forward to seeing more. You got it, brother.

Thanks, Tyler. Thank you. That's rough, man. Like, 24 hours, you know, days in a row, flying a plane. Oh, I'm sure you'll forget to eat all the time. Oh, bro. I'll be so brutal. Well, right away, I thought about the, the, the, the diaxa and the C-max and all the

stuff. Oh, yeah. Yeah. But I, I won't sharpen a look. But I wonder, I think that they give them. That's what I thought. The definitely. That's what I asked to. I thought maybe they would already be giving it to them.

So I wonder if we're maybe better pilots. Yeah, or maybe even like Adderall or something like that, methamphetamines, it might even be prescribed. That's certain times. It's really interesting. But yeah, that's a such a, obviously, we give advice on the podcast. We're talking to most people. It's a situation like that. That's really interesting. But yeah, that's a, that's a, obviously when we give advice on the podcast, we're talking to most people.

A situation like that, that's where you need. Yeah, your workouts are changing all the time. You can't follow a program. You know why this is challenging? I mean, he's a young guy and he wants to put on 50,000 muscle. And the truth is, it's just like where he's at in his life and what he does is like so much more important

than five or 10 more pounds of muscle. And plus if he tries to put on five, 15 pounds while he's doing all that. Yeah. And the truth is, he actually is real. He might get what he wants by actually following what we're saying. So you might see the body responds.

That's right. You get, you actually build some muscle during that process, but I mean, the dude looks phenomenal. Yeah, so he's already great shape already. So that's it. Look, if you like our podcast You'll love mine pump free calm go check it out got lots of free guides that can help you with any health or fitness Cole you can also find us all on social media Instagram

Justin is found at mine pump Justin Adam is found at mine pump Adam and you can find me at mine pump Dissteffanau on Instagram. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at Mind Pump Media.com. The RGB Superbundle includes maps and a ballad, maps for performance, and maps aesthetic.

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