Mind Pump: Raw Fitness Truth - 2074: The Right Way for Women to Bulk, Ways to Get a Deeper Squat, How to Know if Peptides Are Worth Trying & More (Listener Live Coaching)

Episode Date: May 13, 2023

In this episode of Quah (Q & A), Sal, Adam & Justin coach three Pump Heads via Zoom. Mind Pump Fit Tip: Some protein powders are more suitable for bulking. For example, whey protein. (1:49) The evolution of Adam’s sugar addiction. (23:12) The tall guy always gets sized up. (37:00) The last time the guys were in a potentially fearful altercation. (41:33) Butcher Box now has chicken nuggets! (46:00) Shout out to @oldtime.strongman. (50:44) #ListenerLive question #1 - How would you program training & nutrition throughout the year if you try to peak at the same time annually to see the progress you’ve made each year? (54:31) #ListenerLive question #2 - Do certain body types/anatomies struggle with the “ass to grass” squat? (1:12:10) #ListenerLive question #3 - How to know if peptides are right for you? (1:33:12) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Legion Athletics for the exclusive offer for Mind Pump listeners! **Code MINDPUMP at checkout for 20% off** Visit Butcher Box for this month’s exclusive Mind Pump offer! May Promotion: MAPS Prime or MAPS Prime Pro or the Prime Bundle 50% off! **Code MAY50 at checkout** Visit Kreatures of Habit: Meal One for an exclusive offer for Mind Pump listeners! **Code MP25 at checkout** 10 Evidence-Based Health Benefits of Whey Protein Lactose malabsorption among Masai children of East Africa Mind Pump #1435: How To Kick Your Sugar Addiction In 5 Simple Steps Visit Joy Mode for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 20% off your first order** Mind Pump #1952: How To Bulk The Right Way Mind Pump #1047: Build A Competition Level Body (& Should You Compete?) MAPS Powerlift   MAPS Fitness Performance MAPS Symmetry Mind Pump #1535: Should You Squat Below Parallel? Adam Schafer’s DEEP Squat Mobility Secrets | Behind The Scenes at Mind Pump Tip: Pistol Squat with Suspension Straps - T NATION MAPS Suspension Training How to Box Squat to Improve Your Squat Form Mind Pump #1565: Why Women Should Bulk Mind Pump #2062: Biohack Fatherhood With Ben Greenfield Mind Pump gives away free bloodwork to four lucky people a month! TRANSCEND your goals! Mind Pump Hormones Facebook Private Forum Mind Pump #2017: The Best Peptides For Fat Loss With Dr. William Seeds Mind Pump #2032: Can You Reverse Aging & Live Longer? All About Longevity Peptides Jay Campbell Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Adam | Relationship Psychology (@attachmentadam) Instagram Steve Cook (@stevecook) Instagram John Wood (@oldtime.strongman) Instagram Randy Couture (@xcnatch) Instagram  Ben Greenfield (@bengreenfieldfitness) Instagram Dr. William Seeds (@williamseedsmd) Instagram Jay Campbell (@jaycampbell333) Instagram  

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's most downloaded fitness health and entertainment podcast in the entire world. By the way, 100% human-made, no AI. This is Mind Pump. Alright, today's episode, we answered live caller's questions, but this was after the introductory portion,

which was 61 minutes long. So 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're looking to just fast forward to your favorite part. Also, if you want to be on an episode like this one, email your question to live at mindpumpmedia.com. This episode is brought to you by some sponsors.

The first one is Legion. This is high performance muscle building fat burning supplement company. It's one of the best in the business today. We talked about their way protein. Go check them out, get a discount. Go to buy legion.com forward slash mine pump. Use the code mine pumping it 20% off your first order.

The set of photos also brought to you by Butcherbox. This company delivers grass fed meats, heritage pork, wild caught fish to your door. So you get great prices, but also get healthy meats. Go check them out. And by the way, if you sign up now, you can get ground beef for a year, plus $20 off your first order. Throne in your box, pretty cool stuff.

Go to Butcherbox.com forward slash mind pump. We're also running a sale this month, our most popular correctional exercise pain relieving programs, maps prime, math prime pro and the prime bundle, which includes both of them, which is also discounted, you can take an additional 50% off every single one of those. So if you're interested in this particular promotion,

go to mapsfitinistproducts.com and then use the code may50 for the discount. All right, here comes the show. Although when you eat a high protein diet, one that hits close to a gram of protein per pound of body weight, picking the right protein can be kind of like splitting hairs. I will say this, there are some proteins that are more suitable for bulking. For example, way protein. Way protein is probably one of the best proteins you can consume when it comes to bulking. Why?

It has the lowest effect on satiety. One of the biggest challenges when you're bulking is getting enough calories. A lot of people find that to be a challenge, especially people with really fast metabolism. Well, protein tends to kill appetite. So any of you who've ever bulked, who have trouble bulking, no eating high protein, but also getting enough calories, boy, can that be a struggle. Well, way protein might be the solution. It produces the least satiety among the different types of protein, meaning you can hit those protein targets and still be hungry enough to eat those calories that you need to build muscle. I didn't know that.

Yeah, it is. So, way is less satiating than like a vegan protein? It's the, yes, nominally, nominally, but compared to like casing or especially like bone broth or collagen. Yeah. Like collagen protein produces a lot of satiety. Interesting. especially like bone broth or collagen. Like collagen protein produces a lot of satiety. Interesting. It kind of becomes a gel in your stomach.

But your body digests it very quickly. Was this based off of like surveying people after they take it and then then reporting back that because I could see where way would report back that way because it tastes the best. So people would be like, oh, it's so good. I still want more versus like, if I have to like put down like a vegan protein or maybe a bone broth,

although you really raised about the bone broth. No, it's not necessarily the palatability. It's the after effect. How long I stay full after a particular protein. So like, for example, collagen, it's not as high in in branching amino acids, gram program, not as, I guess high quality. Again, I do wanna clarify though and be clear, if your protein intake is high, where it's supposed to be,

then the type of protein you consume really doesn't matter, because you're getting enough amino acids period. But that being said, collagen protein fills you up. It produces a lot of satiety because it takes the longest to empty out of your gut. It kind of produces like a gel. Like if you ever use pure collagen, you could see it thickens up if you leave it for a while. Way is very thin, easily digestible. It empties the gut

very quickly. And so it produces the least amount of satiety. So if you're bulking and you're like, God, I,, God, I got to hit 200 grams of protein, plus three thousand calories. And I'm like, I just can't do it. Like way protein, it's like it barely affects appetite in comparison to other things. That would be interesting to parse out. I mean, I definitely, I could see how,

like I could increase calories substantially with a way versus the other ones. But everything else I added to it was probably what was making it. It's a shame. Not necessarily just the way might sell exactly. I'm just dumping in there. But yeah, when I have just had it with just ice and you blend it with ice, like you can just put on ice.

Are you doing a lot of protein shakes right now? Were you out with your diet stuff? Yeah, well, not, I guess, I tend to do it in the morning for breakfast, but if I haven't hit my protein intake, then I'll usually like add one towards like before dinner, like after I workout or something. Yeah, that's usually when I eat. Well, I know that's how you use it, but I mean,

or would you say you're doing it every day right now or are you doing it once a week right now? Like how could it? I'd say a few times a week, yeah. So it's like, three to four times a week. Oh, right. Yeah, including weight pretty good. What are you right now?

Yo, dude, for me to hit my targets, so I weigh a little heavy right now, I'm about 215. I made me for 200 grams a day. I really have a tough time doing that with food. Once I get to like 170, I don't really want to eat more. I can eat more of like carbs, you know? But to get like to 200 grams of protein, I find myself having to kind of choke it down.

I don't want to do that, right? So at least not often. So I do shakes almost every day. I have at least 40 grams of protein from a shake on a daily basis, because it's too hard for me to hit. How about you or your similar? Yeah, you know, right now what I noticed, that's a little bit different about my diet is,

I'm not only am I doing the creatures of habit for breakfast in the morning, which is using a vegan protein powder in there, then I'm again having another protein shake later on the day, which has a bit abnormal for me, like a typically. 80 grams of protein from powder or from supplements is 70. Yeah, 70 because the Legion is not even that. So Legion is 25 plus the only so it's like 30. So Legion is 30 something for their way. And then I'm getting 30 for the. And you're trying to hit what 200? Yeah. That's not bad. No, I know it's not bad, but

typically the way I, like when I start on my diet is like, of course I allow that in there because I know I need to get it. And then the goal for me is always like, oh, can I get rid of the shakes and bars and have nothing but whole foods? But I've just just being transparent. I'm like, I don't care enough or I'm lazy right now.

I'm not prepping like I normally would prep. Like, kitchen and I are staying ahead a day or two meal wise, but we're not doing our like, yeah, we, when I'm like, dialed, I'm doing Sunday preps. Like that just, when I prep Sunday for like three, four hour, her and I together in the kitchen and we're laying out a lot of meals today, I'm very consistent with my protein.

I can get it all through whole foods. It's not a problem. You know why that's so effective? It's because when you have a little bit of space to decide what you're gonna eat, that little bit of space turns into eating things you're probably not ideal for you. But if you don't have that space,

it's easy to be like, well, I already got my food. Or what it ends up doing is you default to something quick and easy like a shake. That's right. So it's like, you know, and so that's kind of what's happened to me right now. I was like, oh, because the meal's not prepared. Oh, I need something to eat right now. I don't have something. The choice is order something from DoorDash or I'm going to just make a shaker bar. Some of that. I've been traveling so much. I think

that's probably why I've ramped it up quite a bit. Like so usually on the weekends is when I tend to do the most like protein shakes because it's just I'm here there everywhere. So yeah, that's that's so much more convenient for me to do that, like, you know, blend it up real quick and get out. By the way, in terms of health benefits, because since we're talking about way, and you mentioned Legion,

they have a really, really good way shake. The health benefits, I don't know if you guys, do you guys know that there's lots of studies on the immune boosting, cognitive boosting, gut health boosting effects of way. Did you know that? By itself. Okay, well, don't you think that's directly connected just purely to, it's not just purely

protein? No. Okay. No way itself. Now, here's the caveat, right? If you can't tolerate Dairy, like me, then this doesn't count. So I can't have Dairy. Yeah, but how can you say the percentages of that?

It's like in terms of people who are lactose intolerant. Depends where you're from in the world, and it's not just lactose intolerance for me. Most people who can't have Dairy is lactose. Some people it's the Dairy protein, that's me. Yeah, but let's forget about those people, because I'm curious about this study. There's a lot of studies about them.

My speculation would be that, and we talk about this all the time, most people grossly under-consume protein. So if I took a group of normal people, and then I, and then if this is how the study goes, these 500 people, let's say, we don't tell them to do anything, we measure the cognitive effects, and then these people we just, all we do is add away shake. I guarantee you're gonna see a boost. You're right. You're calling it performance because they have more protein. Yes. You're right, but they actually have, it's actually way protein has, way protein supplementation has a lot of studies.

And they're not just muscle building and performance. There's a lot of health studies, a lot of gut health studies, immune boosting studies, and they do controls like that. What's unique about the protein? It's probably the most complete. Well, they think it has to do with the branching and the last content, the peptides, way peptides, seem to have some beneficial effects. It's just, it's got, of all the proteins that have been studied for its health benefits,

collagen also, collagen's up there, but collagen is more specific to skin, hair, joint, health. Maybe Doug, you can even look this up. Look up way protein and health or way protein and gut health. And I know this because I have my God's sons got Crohn's disease. And when that first happened, we all went down the rabbit hole of things that could help. And way protein is just like.

Yeah, so again, it has to be well tolerated. Now back to what you said, Justin, lactose and a protein, a milk protein in tolerance are two different things. And usually if you have lactose in tolerance, you have a higher chance of also having the protein intolerance, but what does that say there? Way protein may be beneficial for inflammatory bowel disease. Yeah.

Yeah. So, look at the 10 evidence, click on that. That's health line. So, this is a medical website. Look at the, go down the list of the health benefits, the TV turned off, but you can read them to us. Yeah. So, excellent source of high quality protein promotes muscle growth, may lower blood pressure, may help treat type 2 diabetes, may help reduce inflammation, may be beneficial for inflammatory bowel disease.

That's interesting. May enhance the body's antioxidant defenses May have beneficial effects on blood fats It's highly satiating. Well there you go two or three of those are interesting Yeah, so and you can help you lose weight. That's the last yeah, so so that's a lot of those we know why yeah Right, so but some of them are interesting. No, some of them are there's at least two or three and then that oh that's interesting Yeah, that's a that's an interesting fact like some of them are obvious like's at least two or three and then that, oh, that's interesting. Yeah, that's an interesting fact. Like some of them are obvious. Like you have to be careful like taking that information. Yeah, like helps you lose weight.

Well, why? Well, because if you increase the rate, please be a McDonald's. Yeah, that's why. Like if you eat 2,000 calories and you had 300 calories away, you're in his way. Yeah. Okay. But, you know, back to what you were saying, Justin, lactose intolerance depends on the part of the world you're from.

Yeah. So like if you're, like, from mediterapie and you probably know that your pain very small percentage. Yeah. Lactose intolerant. Mediterranean much higher. Asian much higher. I think like up to 60% of people from the Asian countries depending where Africa or intolerant. Yeah. In tolerant Africa. Here's a weird one. They're less in tolerance. No, there's a high lactose intolerance, except for a specific region. Oh, okay, that's why. So when you look at Northern Europeans,

they have this gene that helps them continue breakdown lactose, right? Babies can break down lactose, but we lose the ability as we get older, or some people do, but Northern Europeans have this gene that continues to allow them to do so. There's a region in Africa,

they evolved to have a different gene that still allows them to do this, like the Messiah tribe, consumer tremendous amount of milk, have no problem digested. Somebody was just telling me about a company that exists right now that does, okay, you do it, and it's not like your blood type, but you do your blood work so they can see like your lineage so they can then spit off a diet for you. Yeah, no, those have been around for a while. How they, not the blood type one, I'm talking about, not that.

I know what you mean. Like, it's like what region you're from. I forgot the guy told me the name of it too. So if it's based off genes, specifically there's some cool science behind it, but it's still preliminary. If it's based off region, here's the problem. Like, do you know anybody besides me? Yeah.

That is from one freaking region? Well, not only that, I mean, obviously the US is a little, you know, we're a big melting pot. It's not the greatest example, but this is mean that it can't be like that in Italy or other places in the world where, you know, just because a majority of people eat a certain way doesn't mean every single person in that area eats that way. So you could be in a region where... I just mean if you're just, you know, just because a majority of people eat a certain way, doesn't mean every single person in that area eats that way. So you could be in a region where I just mean if you're just, you know, most people, their parents and their grandparents, like come from like five different

regions, like which one do you eat? Like, oh my grandmother came. Well, I've always thought it was fascinating that there's, there's certain foods like, like, there's, there's Mexican food that I feel like it's just you would think should upset my stomach and it doesn't upset my stomach and then there's other things that I think it was like I should be able to digest fine. Yeah, there has to be something with the bacteria there though like it's passed on as well right because like yeah I thought about that with like spices and things that just like destroy certain people and other people are just like totally

Yeah, I'm thrive with it. So I've always thought that I'm like this should mess me up You know what I'm saying because I see how it affects other people's that doesn totally, yeah, I'm thrive with it. So I've always thought that I'm like, this should mess me up, you know what I'm saying? Cause I see how it affects other people. So that doesn't affect you. Did you know, by the way, I learned this the other day, there was this post, maybe we can double check this, because I didn't fact check it, but this guy was talking about how white Italy

is one of the healthier Western nations. And he listed some stuff that was like, well, we'll see, I don't know if that necessarily is some community, and then they also have stricter rules with GMO stuff too, yeah. Those are the three that was like, well, we'll see, I don't know if that necessarily was some community. And then they also have stricter roles with GMO stuff too, yeah. Those are the three that he said, wow. You hit the nail on the head, dude.

Now the GMO. We're your story. Now that you hit them. Wait a minute, did I share it with you? No, no. Are you on that C-max or what? No, I haven't. I took it this morning, dude.

No way. I also gave you that. I did, I did do it. Yeah, I did. I did do it. What do you think of that? So far so good. It's still early, right? It's only been in my system. I hear him the joy mode. Oh, you did.

Yeah, that's exactly what you do. No, actually, you'll feel that. It feels good. Okay. So not in that way, by the way, everybody calm down. No, back to the protein though. It's interesting because protein powders have different value depending on if you're bulking or if you're cutting. If you're cutting, I think it's more valuable when you're cutting to avoid protein powder because you want to be satiated with food. You want to eat food that's going to not make you want to overeat.

However, protein powders value when you're cutting is, you could get just protein with no other calories. Yeah, I was just gonna challenge that because that's the value. I actually loved, so one of my favorite things to do was use just like a straight, like Legion has their pure vanilla way, which is like, I wanna say, it's, I mean, you could correct me if I'm wrong, it's like a hundred and something calories.

It's just protein. Yeah, hundred and something calories for like 25 grams of protein. I would blend that in like a thick thing of ice and I would make this like, you know, like a, like a milkshake. It would just, it would just, basically ice, water and that. Or I'll do almond milk, which is, you can get almond milk with 30 calories or with that. So it's like this 180 calorie big and just kind of keeping my mouth busy and siping something. I think the value is that, right?

Is that you could get the protein with no fat, no carbs. For bulking, I think the value of protein is it gets hard to eat that many calories when you're hitting high protein and protein shake is an easy way. It's only 100 calories done. Yeah, 100 calories, 22 grams of protein. Even lower than what I thought. Yeah, 100 calories plus some almond milk,

which you can get for 30 calories. You don't buy like 130 and you just blended on a ton of ice. So it's thick and that's like, because when you, okay, when you cut, I'm not a good trick because it's a bulls in the head. Yeah, but when you're cutting, when you're cutting like consistently, especially as hard as I was for like shows,

like you learn to be hungry. Like that's just part of it. Like you accept it. Yeah, exactly. Yeah, anybody who thinks you're gonna die like that and be like, oh, I never was hungry. Like no, you're not doing it right then. It's like you, you are going to be hungry

because you are consistently under, under, under eating, which your body wants, right? So this was like, like you go to bed and a lot of times like when I remember going to bed, like that you just wanna go to bed and go to sleep because you're so hungry going to bed. And so that would be like my last thing that I kinda be sipping on that laying in bed

and that way it gets something. And then I would fall asleep and then make it a lot easier. Hey, at what point, because you've gotten down to pretty shredded, I've never been in a show, but I've gotten down to, like, you've been pretty close. I've gotten pretty, you've been pretty close. Do you remember the point where you realize like,

oh, I just, I just have to accept the fact that we be hungry all the time. It was like a game changer for me. When I accepted it and just learned to like just feel the same. So I used to tell clients, and I know like, my science nerds will totally like jump all over this, but I just think it's a good metaphor or example for clients is like, I used to tell them

when that happens, that's your body switching over from glucose over into metabolizing fat. So when you feel that way, I'd say that that might not even be true, but it's a good, right? Like, I know like, of course, like the lane, so that will juggedically it works like this, you know, is that way they build a different relationship? Yeah, exactly.

But I would teach him. I'd say listen, as soon as you feel that feeling, that's that's that system switching over. It's no longer using glucose, carbohydrates. It's now using your body fat. So if the longer you can sustain that and work through that, just and so they used to love that. And it works for me too.

I tell myself that it's just like, hey, I'm metabolizing fat right now. It doesn't have leaner by the minute. Here's why you're such a good trainer. So again, I'm gonna speak to metabolizing fat right now. I'm being leaner by the minute. Here's why you're such a good trainer. So again, I'm gonna speak to the science people right now. The behavior right there. Shut your faces and here's why. It doesn't matter if it's true or not.

What he did is he helped people, and this is, this works for a lot of people because appetite and cravings is a big challenge. What he did is he's teaching them to develop a different relationship with the feeling of hunger. The relationship they developed, if they listened to you and believed it was, oh, this is a good feeling.

Not the relationship most people have, which is I gotta get rid of this feeling. I gotta get rid of this hunger feeling. I don't know what to do with it. I know, that's what I, I once I accepted it, that's exactly how I felt. Like, okay, well, you know, I'm getting leaner. I'm getting leaner.

It's gonna be a hungry all day long. Chew a lot of gum. A gum? You know what I used to do? This is so bad. I mean, actually works. I'd buy carbonated water. So if you get carbonated water,

and I'd add a little salt to the rim, and a little lime, and pretend it was a BMT marker. Yeah. I would drink it, be like, Oh, I did stuff like that. I did some of that. I had all kinds of like rice cake things like that.

I mean, there's a lot of actually things that you are, or, I'd try what you say rice cake things like that. I mean, there's a lot of actually things that you are, our, our, our, what would you say? I said, that would just make me angry. Yeah. No. You are like an angry leader. I remember when we were in the early, I sure you were.

You, you get angry. You know why I don't ever go all in. You guys are like 100% I'm like, dude, I get to a point where I just, I turn into asshole. Nobody wants to be around. Hold on, hold on a second. So do we, the difference is this. Here's why you have a challenge with adjusting

because you reject so strongly the whole look at me aesthetic attitude. So for you, it's like, why am I doing this? I hate being like that point. Like where you push me far enough and I'm like, I don't even like this. What you believe I can relate to you on that one because it's one of the reasons why I have a hard time right now like getting really lean. I have, because I don't even like this. Which I believe I can relate to you on that one because it's one of the reasons why I have a hard time

right now like getting really leaner. Because I don't care enough. I just don't care enough to really want to do that. And I've already, for me, the competitive side is what got me before. I have to get on a show. I have to do that to get some competitive. And so if it's me versus other people

and me trying to prove that I've got more knowledge in this like that, I leaned into that. And it was just like, yeah, watch me do this, right? And then once I've done it, it's kind of like, yeah, I don't really want to go in there. I got to tell you know, it's funny. I got to tell the audience when it's like working with a confident, self-aware, stable man. So we're all, we're all kind of in this like, it's good and bad, right? We're all kind of this like, oh, let's get lean stage. We kind of talked about it.

Now, if you're friends with like insecure dudes, it's really easy to get them motivated because you just talk shit. Like I'm getting shredded. Oh, fuck, okay. I start doing that and Justin laughs at me that, this is yesterday, I'm like, oh, I'm singing songs about getting lean.

I'm on my diet, whatever. Justin's like, nobody cares, so. I want count to feed it. I felt a little bad. Yeah, that, just as like nobody cares. So, I want count defeated. I felt a little bad. Like, yeah, that's kind of an asshole thing. I called you less fat yesterday for something. What was you, you came in and you said something or you said you were doing something.

I said, you do look less fat. All right. Yeah. Less, less puffy cheeks. You didn't care, though. No. You know what I used to do with, so I used to, my, one of my first men tore Dawn,

good friend of mine, right? I was 18 when I worked under him, and there was a period there where both of him and I were like, let's get lean, right? This is when I was always bulking, so I didn't even know what that meant, but I'm like, all right. Well, we used to mess with each other, and one of the things I would do is I'll mess up,

this is how hilarious it was. I would go get lunch for us, and I'd put like extra mayonnaise on this. I would say, which is, or like extra sugar in his coffee. I wouldn't even tell him. Baker and I used to do that when we lived together. Oh, how sneaky and shit. I support like olive oil.

He should. What? You could see so dense. Throw it extra two-butter calories. He's like, wow, this is only three-butter calories. It tastes amazing. Yeah. Well, there was money on the line for us. We like some like we would do that.

Should of course. Yeah. It was fair game. You know, say to everybody messing with the driver. Do the candy bars and the person's like like a desk and just a little idea. I would buy like candy bars and put it with dots. Obviously. What time you got some of that? They're willpower. Well, back, the gym space was so crazy. It was so wild west. I remember one time, I kept doing that, kept putting candy bars.

And he always had a tough time getting lean, right? He was, he gets strong and big, getting lean was hard. And I remember one time, I was outside his office and I literally loaded his desk with like candy. And he just got, I don't know what happened early in the day. He must have mad at his ex. I don't know what it was.

He fucking opened the door. He's like, stop fucking yelling for the gym. And he just threw all the candy out the door. I didn't know for the whole gym. I was like, you know, you bring up candy right now. It's just funny. I didn't share it on the podcast. I should share it now because Katrina called me out on it.

So I've talked a lot, if you've listened long enough, you've heard me talk about my sugar addiction or anything. Like for sure, I have got a really good handle on that, but there's these moments where I go to the movie theaters with my son, I get, let him have some gummy bears, I have obviously, I give most of them to myself and my niece and then the little bit to him. It's because you don't want them to look at you. Yeah, right? So, I'm eating it and boy, I tell you what, and I don't know if this is a physiological thing,

I don't know if it's a psychological thing or not, but I mean, I just don't have candy ever anymore. And so I had it and boy, did I like wants, I, so I co out and I go by. Monster came back, whoppers, junior mints, hot tamales. Whoa. Yeah, all, so all those boxes. Those are big boxes too.

Oh yeah, at the theater, and it's like $40. You know what I'm saying? Like $40. I can't do it. Fuck you are big boxes too. Oh yeah, at the theater, and it's like $40. You know I'm saying like $40. I can't do it. Fuck yeah. Four boxes again. Wow. Hey, the person's like, damn, are you gonna give your little kids all that candy?

Oh yeah, it's going to other people. And you hide it by the way? So, well, so, oh, not for my son, yeah, so I got it. That's what I mean, you hide it. Oh yeah, I got it over here and I'm like, I'm like picking at it, and so that. And, but what I thought was an interesting thing. Like I didn't even, I just did it, right?

I went back there, like I was like, oh, I want something else. And then when I was in line, I was like, oh, man, I just did it, right? I went back there, like I was like, oh, I want something else. And then when I was in line, I was like, oh, man, I haven't had this forever. I haven't had that forever. I mean, it is by amall, right? And I end up opening all of them and just having a little bit out of all of them.

And the only reason why anyone knows is because I left them in the truck in Katrina, and she's like, oh my God, I saw the candy that you bought us. It's like, I don't know what got into me, but it's so crazy that you, it's like, I can relate, I'm probably somebody who has struggled with alcoholism has probably can relate to something like this.

Where somebody just got mad right now. Yeah, like, oh, you can't hear it. Oh, I know, I'm not saying it's harder or easier. My point is that when I thought the disconnect that I have, right? Like, I'm so disconnected from that, But my point is that what I thought the disconnect that I have. Right? I'm so disconnected from that that I could do something like that where I'm in the moment watching the movie, I'm actually watching my son, most of the time having a great time,

having a couple of his gunmen bearers go, hmm, dead gets triggered, okay, I'm going to go walk with it and just do it. And then catch myself doing some of that. I'm like, wow, that's so wild to go from zero to 100 like that. Over, it's not like, I go, because Katrina can do this. Like, she can buy, and I don't know if you guys can relate to this, you can do this or your wife's can do this.

Katrina can buy a pint of ice cream. It could stay in our freezer for six months and she could have a spoonful at a time for six months. Like just every once in a while. She's obviously psycho. Yeah, like have this weird like thing where she can just go in there and just have one. That is not me.

Like if it is in the house and I know it's in the house, that I'm gonna go have it. And then when I decide to go taste it, my logic is no matter how you drum it up, it's a thousand calories. If I spread it over six months or I eat it right now, I've got to burn it off.

I've got to use it. I've got to do whatever. That's the post activity where you're what is it rationalization? Yeah. That's after you do it. Yeah. I know it's so illogical, right? I know it's not like a smart way. I know it's a bad relationship. So you know what it is. So psychologists will talk about this, which maybe this is it. I don't know if this is it, but this is what they talk about where it you there's a tremendous amount of will power or discipline,

and behind that discipline is will power, that keeps you from doing said action. When you break the dam, then the will power's gone. So it's like, I've already had five, now, whatever with, you know, strings of discipline was holding this together, and now broken, and that's it. So you'll see people with any behavior they have that they struggle with, whether it's drugs, food, alcohol, sex, you know,

electronics, whatever, that the second they can't do the whole like, I'm gonna have a little bit. It's like I'm that's why they don't recommend. So what's the prevailing to this will be great when we have we can talk about the psychology side when when Adam Lankets here Oh, yeah, he'll have something to say about this. So is the Is the idea or is this is the best strategy to Work towards abstaining completely and being like eliminating or is the goal to Eventually be able to reintroduce into your life and still have it here and there. So the strategy changes depending on the substance. So alcoholics, well, let's use candy. So I mean, if you think that's realistic for you, because can't see the difference

with candy is it's like everywhere and your kids are going to have some, I mean, I guess you could always never have it. Yeah, it's like so. I really never have it anymore. I really don't. You probably find it. And well, and well, and well, and again, it's and I guess you could always never have it. Yeah, it's like so. I really never have it anymore. I really don't. You probably find everything. And what, yeah, and I don't actually, when you don't have it,

you don't crave it. That's the other thing, by the way, that I noticed. So that was on Saturday, today's Tuesday, right? I have that or Sunday it was. I have that. It just triggers all of those things. Oh, yeah, the last two nights before going to bed, I'm like, sweet tooth.

And I haven't had that feeling in a long time because I haven't had it in there. And all it took was sharing a couple gummy bears and popcorn with my son, which is total not normal behavior for me, sets me off to your point. And then it's just like, oh, why not have all of these? It depends on the substance, like gambling.

They don't tell people who are addicted to gambling, just gamble a little bit. That's what we gotta work towards. Like things you could get away with, the rest of your life never doing again, and depends on the damage of the substance. That's when they'll recommend that. Otherwise, like food addiction,

which is the most abused substance in modern societies is food. Obviously, people abuse food more than anything else. People can't never eat. So that's one of the reasons why it's so challenging. Whereas if you have a heroin addiction, you know, you can at some point be like, I'll never use this again. What's neat about the evolution for me in this is that so I went and did all those things. The difference today that probably that let's say this say 10 years ago when I five I would have done something with that

is I actually would have ate all the candy until my stomach hurt. Oh. So you didn't do that? Oh no, I didn't even, I didn't even put, that's huge progress. I didn't even put a dent in half of those three. I just bought them because I wanted to try all of them. Mm. And I had that.

That's a win. It is in a sense. Oh man, that's a big win. Like a real win would have been just into the popcorn in the gummy bears in my son. I had to be judging myself a little parsley. 10 years ago you were saying you would ate all of it. Oh yeah, I would have ate all of it with my stomach hurt.

The fact that you didn't even eat half of each, that's a huge one. You guys don't have that with anything? Well, you have chips like that. Potato chips from it. But can they, will it make your stomach hurt if you continue? Like I will, there's, there's certain,

candy will do this. I should be willing to. Potato chips or french fries. If they're in front of me, I'll eat them until they're gone. Even if I don't, even I'll literally force, it's like I'm like eating them. Like why don't I still do that? Yeah, that's like the candy. The candy like, I know I'm already full from it. Even if I don't, I'll literally force, it's like I'm eating them, I'm like, why don't I still do it?

Yeah, that's like the candy. The candy, I know I'm already full from it. I've heard of a thousand calories yet, but if it's still, there's still some left. I'll keep eating until literally I get like the, oh, okay, I can't have anymore. Yeah, I'll throw it away. What I'll do is I'll eat chips,

and then I'll look at the bag and be like, I'm just gonna toss these because I know what's gonna happen later. So I'll end up throwing them away. It was, the way it was explained to me is you develop these neural pathways that are very complicated. There's the neural chemicals, dopamine, serotonin,

whatever, blah, blah, blah. But there's also like psychological connections. There's lots of connections that can happen with these neural networks. And the way it was explained to me, I thought this was a brilliant way of explaining it. Think of fresh now, so it's totally smooth, right? And then you get one person skiing down creating a track, and another person goes down the same track.

After three or four times, when you're skiing, it's almost hard not to go on that track, because it's already been made. So, in order to create a new pathway, you got to go through that fresh snow, and it doesn't feel smooth, it doesn't feel easy, and you got to keep doing that and allow snow to fall to fill up or to kind of erase that old track. Some of these tracks, if they're developing you're a child, are always there. There's always going to be that connection and no matter what you do because parts of the brain kind of fully form past the ones you're young, they're never going to go away. So that's why like childhood traumas, never really, you can work with them, learn how ones who are young, they're never gonna go away. So that's why childhood traumas, never really, you can work with them,

learn how to cope with them, never fully go away. Connections like we may make with sugar or foods or whatever, they may never go away. Yeah, I kinda go back and forth. I think now that I'm older, I had so many issues with some of the foods that I used to have those propensities towards. Like cookies, especially, it was a big one for me.

Like I would just like, eat all of them before my brother could get them and that was like an association I had. And now it's just the consequences of it. Like I just, everything hurts my stomach, dude. It sucks. Anything like that was used to be awesome. Like I have a completely different association with it now.

So it's like, I'll do enough. I press, I guess, my pressing isn't a huge binge. It's more like, yeah, what you can get, I'm going to eat it. I just had pretzels with this dipping cheese when I was out in Arizona. That place we went to. Did you go there? Yeah, those are so good. Yeah, I went back specifically for that because I remembered, I mean, the service was terrible, but again, but literally they had those like pretzels that you could dip into this cheese thing off.

I'm so bad because I've destroyed me again. And I just, I knew it was coming, but I just had to do it. So when my gut is really bad, it's easy for me to avoid certain things because the reminder is like instant. Yeah. when my gut is really bad, it's easy for me to avoid certain things because the reminder's like instant. When my gut heals. Well, that's what I'm worried about. Honestly, that's what I'm worried about if everything kind of resolves and I get back.

So let me tell you what I do, Justin, just in case you go down the path, you'd be like, oh, Sal told me about this. This is what I'll do. I'll, like, gut will go to shit, and I can't eat anything, and it's like a strong reminder, and I do real well.

Then it starts to heal, and then this is what I'll do. I'll have something, I'll have something, and I'll wait and I'll, oh I'm okay, then I'll do it again. Oh, I'm still okay. And then I'll do it again and then boom, I'm fucked. Ah, here we go again. Yeah, start the cycle over. I definitely know that there's a psychological part

for sure too with me because I know that there's this connection with not having a lot, this sharing with the family. So I've talked about that also before Yeah. So such a sad, like, it makes me sad. You should not be sad. In fact, we were just talking about you. I'm pretty, I'm pretty sure you were more poor than I was. I really do believe that you actually grew up rougher than I grew up just or maybe I felt it more. PGN wasn't as important as us having like a Pepsi or a horse. You know, so I saw a close with a bargain bar. But I mean, so you have all these kids in the house and then you get like, you know,

one packet to cookies or one thing with that and you did. Whoever eats it eats it. And so it would be basically you would have to do that. And so I definitely have that. And I've vividly remember when I moved out when I was 17 years old, one of the first things that like became every, I always had full down ice cream in the freezer

that was mine. Just constantly. Yeah, that was like, and that was like such a big thing for me, like I remember making a big deal about that. I'd go to grocery store and that's all I got. Well, you also did that with air conditioning, right? You could never turn on the AC. Yes, so I really thought you had a full blast. That's still today, I haven't deal about that. I go to grocery store and that's all I got. Well, you also did that with air conditioning, right? You could never turn on the AC. Yes. So I was head up full. That's still today. I haven't got through that

I was still I could you never find about that last night, bro. It's cold. Yeah Yeah, dude or I open all the I open all the doors so the air is coming in with it. I like the fires Well, I like the ambiance of the fire, but I like the cool air coming in. You know what I'm saying? So I'm saying? So I'm just saying. So the only person that had an issue with that was my dad, because my poor father, bus disaster, were hard physical, he had four kids though, right?

So we'd buy a treat for himself. And like my poor father, I got to think back and I'm like, man, what a bunch of shitty kids. His one thing that he did, the one thing that my dad did for himself, is for everybody else, same thing with my mom, she did everything for everybody else, she's still like that.

The one thing my dad would do, he'd come home from work tired, we'd eat dinner, and he'd watch TV, and he'd eat something like ice cream. That was his one thing, looking back, this is obvious, at the time I didn't realize it, right? So he would sit down at couch, first off, couldn't find the remote control 80%

of time. That almost always turned into his mind. My dad's same. Oh yeah, he broke the couch once because he couldn't find. He was looking through the cushions everywhere. Thermostat in the remote. Those are like like World War three. One time he's looking through the couch, he couldn't find you know, that has to be such like an 80s 90s thing. I don't know, it's so like an 80s 90s thing. Well, I mean, it's happened a few times to me where I'm like, you want to watch something kids are down. You're trying to find a remote. I can't find it.

I'm going to slide her. I lose my shit over that. Oh, dude, even now I'll never forget. He got so mad. Look at all the cushions and finally he took, he like broke the back of the couch to look at. Yeah, dude. Yeah, dude. You know, now you guys, because you guys have older, old enough kids

that like go and get foods and snacks with that. So do you guys have any, do you guys hide any foods? Yeah. Okay, so you guys have to have things you buy in the store. Especially if there's some Reese's cups and put them like way up. Listen, listen, you're not a parent if you haven't done this. If you haven't gone in the pantry, close the door and ate your little snack in the

line if you haven't done that Every parent goes in the pantry closes the door and eats the Probably every parent that listens to this podcast because you're health conscious and you're trying not to let your kids see those Behaviors I think other parents don't give a fuck. I think most parents just go grab a bag of chips to eat it right for those things. I swear to God, my two year old has the hearing of a frickin' blood of a canine. I'll open the pantry and it makes a distinct sound anywhere in a house he is.

Papa, what you eating? What you eating? Nothing. So what I do now is I have certain foods he hates that he's tried many times. He doesn't like macadamie nuts. And then I sometimes use psyllium husk powder, which for some reason he thinks it's protein shake.

I haven't tasted it, didn't taste good. So I'll go in there, I'll hit him running up and I'll grab that thing, you want some? Oh, no. I'm gonna walk away. No, grab that. I'm gonna. I'm gonna walk away.

Are you sure you don't want this? No, I don't want it. Dude, I cannot believe my son's appetite right now. We had the other morning. We are. You want to throw a gross person? I mean, he's kind of been like this for a while. I know he has more.

He's tall for his tall for his age. He's actually not that tall. The doctor said so at this point, they can predict. And they predict six foot. So they think he's not gonna be as tall as I am. Yeah. That's the average height in America. And that's you guys.

Five, nine. You guys are six foot. I mean, it's not short. I run the B6. I've said that before. I run the B6. I'd run the B6 foot then six foot. Even now as an adult. Yeah.

I know when you were younger, because it made you not look as skinny. Yeah, I guess it's a good point, right? I mean, I'm happy. Like, I wouldn't, like, whatever. I'm fine. I'm six foot, six three. But I, a six foot would make me stock here,

which I would have preferred to be. So you want the same muscle mass, but six foot. Especially since I didn't go anywhere with my six three, but I, six foot would make me stock here, which I would have preferred to be. So you want the same muscle mass, but six foot, especially since I didn't go anywhere with my six three, it didn't benefit me on the, on the basketball court, it didn't benefit me in the swimming pool. You're attracted. You said it. You just swimming cold.

Do you know how attractive a man is when he's tall to other women? No, so you have a big deal. You're right. You're, you're playing. I want you, I think most women would agree that once you hit the six foot, it's fine from there. Unless you're an abnormally tall woman. Like if you're a 5-11 woman, you want probably six, three, and above type of guy. But if you're an average height woman, six foot would be considered tall.

That's what they consider tall. Yeah, most women would be considered you guys tall guys too. So it's not like I'm like abnormally taller than you like that. But I'm tall enough, the thing that I never liked, oh, you always get sized up when you're that guy. When I walk into public places, you also look like the kind of guy though, you look a little bit, you know what I mean?

Do I? Yeah, you kind of look a little bit like, like you should fight that guy. No, you guys give me a problem. You keep our eyes on this guy. You know what I mean? You have an air of, you're confident, but it's an air of cockiness, you know what I mean? Yeah. You have an air of, you're confident, but it's an air of cockiness, you know what I mean?

So maybe that's what it is. That's what it is. You're the guy in the room. So you add that to six, three. So I walk in. If I beat that guy up, I'm gonna be the cocked up. It gets shitty posture. I remember, look at sad,

look at sad, don't look so comfortable. It looks sad, look sloppy. Try look sloppy. You get less people trying to size you. You know, I remember in my mid to late 20s, that's kind of why I had to stop going to bars and stuff like that because it was like, we almost always get into something.

And I always felt like, and I'm not the type of guy that wants to fight. I never went looking for fights. I always ended up protecting one of my friends or whatever. Like it was, but I mean, when I go places, there always seem to be dudes that would size a guy up, like me and it's just like, oh, let me go test my strength of this guy. If you have muscles too but I mean, when I go places, there always seem to be dudes that would size a guy up like me and it's just like, oh, let me go test my strength with this guy.

If you have muscles too, I mean, that's just any, like, cause that happened all the time for me. Yeah, and I don't attract the pussies, cause the guys that are like weak and they're like, you're not gonna get like some little tiny guys can be like, oh, let me go try my shit on this. Like, I get the dudes that are tough. They're like, yeah, they're big or they're strong

or they're fighters. It's like, let me go try and fight this guy. You know, it's funny too. It's, I don't know. Did you guys figured this out? Once you get to a certain age, you guys figure out how easy it is to diffuse sometimes that shit, where the dude comes up and he's like,

you know what, let me buy you a drink, bro? Done. Done. Or, oh, you think you're tough? Like, no, these muscles are just for looks. Done. Like, I took me a long time. Self-deprecating humor is very powerful

in a situation like that. If you have the ability to kind of pick on yourself, which by the way too is another form of real confidence because, and I didn't learn that till later when I started hanging around other fighters and dudes that were real bad asses, most of those guys, there's a still small sliver than there are massively insecure.

Most of them are very confident in what their capabilities are and they're the easygoing guys and Gracie's is widely known Or I guess considered the most the best Gracie Family member for in terms of fighters He did an interview once and he talked about that confidence and he goes to the reporter a person asking me goes would you get mad and five year old came up to you? And the guy's like, no, and he goes, because you feel no threat. He goes, that's how I feel. When somebody comes up to me, I feel no threat.

That's such a great analogy. That's so career-self. You know what else he said, which is crazy. People used to challenge the graces all the time. And there's one fight in particular, well people would challenge him and he'd fight them. And he says, he said, we'll fight in my dojo, no cameras.

And the guy goes, no, we'll fight out here and I wanna record it. He goes, okay, I'll give you two options. If we fight in my dojo, no cameras, I'll stop when you tell me to stop. If we fight with the cameras, I'll stop when I feel like stopping. And the guy's like, I'll fight you in the dojo.

That's kind of a crazy TV here. I'm so excited. I don't know if I want to keep doing that. Do you remember ever a time where you almost got into it? Where were you most scared about a potential altercation that you were about to get into? Have you ever been in a situation where you a UFC fighter or a guy like that was trying to start something with you you ever been in a situation where you own like a UFC fighter or a guy like that,

was trying to start something with you or was there ever a moment where you're like, oh, this is, No, but I recognize one one time at a bar and like I had a few drinks in me and I think he thought I was like one of those guys, you know, that we're like, Hey bro, you know, you're that guy on TV

and you know, and I was coming in a little hot and sloppy because I had a few drinks and so I recognized him and I was coming in a little hot and sloppy because I had a few drinks and so I recognized him and I was like, oh man, I think I saw you on like whatever that show is on. Oh, to my fighter. Yeah, ultimate fighter. He was like an ultimate fighter guy and so he kind of like, you know, p-cocked me and

kind of like, lunge that mean. And I was like, whoa, I just like, I was born to say, I, you know, I just kind of moved on. But I was like, he was like ready to go. Did he use all cocked and ready to go? I always feel, and I think people are lying when they don't feel, there's always a sense of fear when you know something's gonna happen.

You don't want to, someone's gonna hurt, hopefully it's not you, but even if you've hurt someone else, never a good situation, but the most fear I ever felt was in Cabo. We were at a bar and it got late and the crowd changed from like the tourists to like the locals. And one of my buddies had a little bit of a little bit of an altercation with one of the bouncers and you saw all these

locals start to gather together. And I'm like, we're not in America. I don't know what could happen here. Yeah, like this could be really bad. So we bounced. But I remember feeling the air, feeling tense and being like, I felt- Like that group tension, just like, dude, that reminds me. Like they run the show there, you know? You don't wanna be in the-

We were at a bar, it was in San Francisco and me and my friend and it was like, nobody's really in there yet and we were just at a bar drinking and this guy came up and, you know, we just kinda look over to our right and this dude was like a tongon guy who was like came up and, you know, we just kind of look over to our right and this dude was like a tongon guy who was like really big and we're like, oh, it started talking with him super nice.

But then all of a sudden the bar we look out and the whole bar just filled up with like tongon people and it was just like the biggest people I've ever seen and it just like, I don't know, at that moment I just just felt like, like, somebody could squash me in like two seconds. But they're the friendliest, like, fun-loving people. I was like, dude, I was like super scared, the fermented massive. Yeah. Who's that one?

You guys know that guy that, he worked out at Santa Teresa. He was like, Isaac Sopwaga. Mm. In his 50s? Oh, I thought you were talking about Isaac, who was the,

he played for the Niners. No, I saw him too. Oh, you're talking about There's just like 50 something your old Top top top field Stevefield I don't know. Dana's stuff a field. I don't know. He looks he looks he's in his 50 look up Dana's stuff a field He's like in his 50s. Oh, no, no, there's a big black guy. No, no, no, no This was it. This was like I think he was

Did I talk to him? I want to say the tongue guy is Isaac Sapoagah, who used to be a lineman for the 49ers, who I've told stories about. I saw him too though, but that's just a, he's just a, Oh, he's, He doesn't even make sense. Massive, strong,

he's the one I told you, a skull crush in like 90 pound dumbbells right now. Yeah, that's to me. I was a beast, dude. No, I was a lot of jacks at that time too, like I was all feeling myself. Yeah, no, no, there was a dude,

and he was in his late 50s, because I asked him, I specifically asked him because he was benching, he was probably 250 lean, and he was benching four plates, and he was just like, it was moving like 135, like, bink, bink, bink, and he would always come in, he would get real bloodshot eyes while he was working out,

and I walked up to him, like, bro, I'm like, you are one of the strongest dudes, like ever how long you've been working out? And he's like, he gave me this crazy number, like 30 years. Like, wait a minute, how old are you? It was like 58, like no, you look like you're 40. Yeah. Trippie was at to hear Steve Cook say he was benching 225 and 6th grade.

I mean, yeah, 6th grade. Yeah, there's some genetics. Well, that is wild to me. I was in my 20s and I still could be, six great. You're some genetic. Well, that is wild to me. I was in my 20s. I still could be the bitch. I'm not a bitch, Presto. Who was a Bob? What was the name?

Bobby Harris? Did he work for 24 Bobby Harris? Yeah, yeah. You ever watch him squat? No, but I heard how strong he was, because he's really close friends with Marcucci and with Baker. They were all okay.

Didn't work out. And he went out and squat at six plates. Didn't even work out. Like that. Yeah, I mean, he's, and you could tell, you look at the guy, he's just, he's just jacked. Yeah, oh yeah, and squatted six plates. They didn't even work out. Like that. Yeah. I mean, you could tell, you look at the guy, he's just jacked. Yeah. Oh, yeah, he got a squat five plates like it.

Where does that come from, bro? Yeah, it just makes me mad. Yeah, I know. So frustrating. But do they have the number one fitness podcast in the world? I know. Makes me feel like a real. Hey, you see it's me and our podcast.

So I've been exploiting my son trying to get him to do like our commercials and so that. Yeah, whatever we have, what like that? And the products. Yeah, so I've been exploiting my son, trying to get him to do like our commercials and stuff like that. Yeah, yeah, whatever we have, what like that? And the products. Yeah, so I did. Well, I did, do you remember the video I did? I did. I remember the video I did the magic spoon,

and it was like a terrible one, and he was like, he wasn't working with me, whatever. I got a good one on butcher box, right? So butcher box, so he's got these, we didn't know this until, I think they had, they, I think they ran a special maybe six months or so ago. I don't remember recall when it was. And Katrina actually, I think heard us talk, mention it.

And she's like, oh my God, why don't you tell me that Put Your Box has chicken nuggets. Oh my God. That's like one of Max's favorite. Have you tried them? I haven't tried them yet. The best, I listen, I swear to God. The best gluten-free chicken nuggets I've ever had

in my entire life. Yeah, they're both. Like the best. They're really good. I couldn't believe that we had so make it fun. You're right there No, no, no, no, no, no, no, no, no, they're really good and I can't believe that I know it's not just chicken nuggets. I was ordering we're buying somebody else's chicken nuggets Because I just didn't think that butcher box had chicken nuggets and Katrina Yeah, no idea and so now that's all we get And so I got I got a little video of like us

making them the other day and and and got him to actually do like a better commercial. So I'll have they taste like really good fried chicken. Yeah. Like really like air fry. I'm like, no, they're already just heat them up. Yeah, we just throw them in the oven. So they get kind of crispy. Yeah. They literally it tastes like like legit fried chicken and it's gluten free sick They're like just can I ordered them originally for a really is we now eat them ourselves like we just But your box but your box has truly really I mean I'm in for the price that you get because when you get stuff like that Obviously in the grocery store you pay a much higher price So to get the quality of food that you get from them and deliver to your door, I've been...

Oh, see, now you can order anybody can order them now. Yes. So what they were, so here's what happened. They were like a special thing, right? So somebody told me about it. Might have been you guys, because you guys might have got them at one point. And I went on their site and I couldn't find them.

They were only offered as a special for new members. Now of course, we have connection to butcher box. So I talked to our, you know, our people who work with them and I say, hey, get me the thing. I wanna give you the thing. I wanna give you the thing. I'm gonna give you the thing.

I'm gonna give you the thing. I'm gonna give you the thing. I'm gonna give you the thing. I'm gonna give you the thing. I'm gonna give you the thing. I'm gonna give you the thing. I'm gonna give you the thing. I'm gonna give you the thing.

I'm gonna give you the thing. I'm gonna give you the thing. I'm gonna give you the thing. I'm gonna give you the thing. I'm gonna give you the thing. I'm gonna give you the thing. I'm gonna give you the thing. I'm gonna give you the thing. I'm gonna give you the thing. I'm gonna give you the thing. I'm gonna give you the thing. I'm gonna give you're saying. I don't know if anybody else in the here is that. I had to mind. Yeah, yeah, I'm so like, I right. So, so, Terrell, and I'm asking, there's like a $300 some dollar charge to butcher box.

I'm like, we can butcher box for free. What are we doing paying through some bucks? But I guess they had some like crazy add-ons. The add-ons get us. So we have our, you know, we have a, we don't get it for free. We get a lot in amount. All of us do, right?

With the company, which is, what are the add-ons right now, Doug? Cause I've seen before lobster tail on there. I've seen like lunch meats or whatever, what they call it, trichydri. Chircuterie meat. Oh, I haven't done that. You didn't know that?

I got a lot of catching up to do. I mean, there's all kinds of things you can add on. They've got pork carnitas, apple, gooda, sausages, pork sirloin, roasts, sweet and smoky salmon bites. Oh, kind of. Yeah, and they change things. They change them up. So, you know, I bet you never even be able to.

I'm gonna have to go on there and then report back, dude, because, Chircuterie is like our thing. That's like our family thing, dude. Yeah, we just do, because of course it is so fucking easy. Yeah, and she's, but also the lunch meats and all that,

like, you know, just have that. I tend to like doing that, because I don't get is, you know, just have that. I tend to like doing that because I don't get his, you know, when you eat a big meal for lunch or something, you get all heavy, like, I don't like it. You'll know this answer better than these guys probably. I hope so. What's the big one that you can buy from Costco

and you just kind of shave off on it? Like, what meat is that? That's... Oh, the, like a prosciutto or this, the Iberico ham? It's like, yeah, it's huge, like, you can buy it. Yeah, I can'tciutto or this the Iberico ham it's like yeah it's huge like you go buy it Iberico or you bear it so what I like you can just you just leave it out and it stays good yeah I mean that that ham is amazing to preserve try that's a Spanish the Spanish version of the ham yeah they can't call prosciutto because Italy's laws are hilarious. It has to be from a specific region to be called that. Well, that's like, is that how their wines are too?

So the wine, you can get it. France does that with the other ones, it is. No funny. It's a shame. You know it's funny. I think it's cool. Because there's such snobs about their food, it actually has protected them from the processed food

like revolution. I appreciate it, yeah. I do too. I like that. It's legit protected them. I like that. It's legit protected. I like that. You know, that's why by the way, the GMO thing, it's not because GMOs aren't healthy. It's because they're local farmers and whatever,

they take so much pride and there's so much power. So great that they said, no, you can't do that. We've figured it out, we're gonna leave it this way. Yeah, and it's our business and this is our culture and this is how we do it or whatever. Right, you know, it's pretty funny stuff. Who's got the shout out today? Justin. Yeah, so, okay, where's it?

It's old time strong, man. Old time.strong, man. So, on here, yeah, you just get like really cool information about all these guys from back in the day and gals that, which is another cool thing. I never knew about all these like old time kind of strong women. Yes. That were there. And a lot of times it was like they're presented in some of those circus acts and things because it was so rare to see a woman that was very built and had defined muscles. And it's just cool to see that even back then.

There was some interest there with some of these badass women. I like them because, I think, first of all, I think that era is phenomenal for extra-nors in there. How am I with you? That's right. Okay, so yeah, they'll throw it some way. So I love that era.

Rare ones because a lot of the wisdom that we know now was before all the studies and before supplements and before so. But if you were a female back then and you were strength training, like you talk about like going counter to society and thinking for yourself and being like a real independent strong woman like that was because you know, first of all, almost no men lifted weights back then. Women, it was, it was laughed at.

So I have a random fact for you guys, which I thought was really cool. So you two are so much more into this than I am like I didn't know anybody from that era And I you know just hanging around you guys. I've heard you drop names and hack and smit is one of the names And I've heard you guys talk about is like one of the like most epic like strongman back of you know And the what is called the golden it is not the golden this is the bronze air. The bronze error, right? So from the bronze error, I just so happen to be watching a Netflix documentary on something totally different than this. It was like a trade show type of,

it was something so different. And they just so bright, they brought up hackinsmith. He was the first person to ever wear a robe into the ring. He started that tradition for boxers and wrestlers and fighters that come out in a robe into the ring. He started that tradition for boxers and wrestlers and fighters that come out in a robe. Nobody had ever come out in a bath robe before. He was the first guy to do that and set that trend going forward.

Yeah, back in those he came the thing. Back in those days, these strength athletes, a significant percentage of them also wrestled. And they would do an American style of submission wrestling called catch wrestling. Catch wrestling, by the way, if you do Jiu-Jitsu, look up, you probably already do, because it's more popular now, but look up catch wrestling and their techniques, and you'll learn some stuff that you can use in Jiu-Jitsu that you maybe catch your Jitsu practitioners off guardway.

That's what, what's his face was, why he was so dominant in MMA was was why can I not think of his name right now was he look old or guy and he came back and he came back for the win the heavyweight title when he and he's not a Oh, Couture. Yeah. Yeah. Couture. Randy Couture. Randy Couture. Yeah. So Carl Gautch, Hackensmith, they were all catch wrestlers. Abraham Lincoln did catch rest. That's what I heard, dude. That's awesome. Yeah, and they're masters of what they call the double wrist lock, which is a, or figure four lock,

which is also known as a Kimura lock. So for grapplers, check it out. All right, check this out. There's company called Joy Mode that makes a product that helps improve sexual performance and satisfaction. In in that shell, these are compounds that improve blood flow. By the way, this is also a great supplement take before you work out if you want to get a better pump.

So you can get a pump down there and get a pump up here in the biceps. Anyway, great product. Go check them out. Go to usejoymod.com forward slash-slash-mind-pump. Use the code, mind-pump a checkout, and get 20% off your first order. All right, back to the show. Our first caller is Erison from Wisconsin. Hey, Erison, how can we help you?

Hey, so I just want to start off by sharing. I really appreciate not only the much new, honest, and nuanced information you guys provide, but also the personal way in which you present it. I've learned so much and gotten a lot of laughs, especially in the early episodes. I remember you you've been to the studio before. I have. Yeah, I came to the live event in December. Yeah. All right. All right. Good deal. Well, cool. How can we help you? So I tend to get distracted on detail. So I'm going to start with the question and then I'll give the details after.

I'm wondering how you would program training and nutrition throughout the year if you try to peak at the same time annually to kind of see the progress that you're making year over year. So I'm not a competitor. I never plan to become one. But I do like to have a plan for throughout the year so that on 4th

of July, I can kind of look my best bringing a new background, background physique every year, just like you would do for a show. So it's a way to see my progress year over year. Inside of just focusing on a small window of time or just focusing on the scale or smaller metrics. But I feel like I end up in the same spot every year. So I'm wondering if I just need to change it up. I usually build from September to about April, cut in May and June, and then just kind of maintain throughout the summer.

Programming has been all my apps programs for the about the last year and a half. I hit time case steps per day, and I added a three mile run on NFL Sundays, things to add and skip on getting movement in before the games start and just maintain some baseline cardio. I'm wondering what you would recommend to do differently. This is actually a really good question.

How long have you been exercising consistently period? I know you said maps for the past year and a half, but were you working out a lot before that too? Yes, I've always been generally active playing sports and just getting movement in, but in terms of picking the gym, like five days a week, every single week, it's been about three years.

Okay, you're pretty fit and you've been doing this for a long time. So to see lots of progress year over year, I want to make sure you have realistic expectations because most of the progress someone's going to make when they start working out pretty consistently will happen in the first two or three years. After that, the progress is quite incremental. Now, strategy wise with what you're doing with your diet, where you're saying you're trying to build, let me see from September to April,

and then you cut May and June and then you maintain, I like that. So I'm assuming you're going on a bulk or a small bulk during those build phases, and then the cut is obviously when you cut your calories, and then you bring them up a little bit to maintain for a couple of months. Is that accurate? Yep. So I'm maintaining about $2,400. Thanks to you guys, I've come up from about $1,500 to $2,400 for maintenance. So I tend to go up to about 2,600 to bulk,

and then I cut down to about 2,000 to 1,100. Okay, cool. And then when you say peak and look, or be your best, are you talking about athletic performance, or I'm assuming you're talking about how you look, like the visual part. Yeah, more aesthetics, yeah. Okay, so diet wise, on point, I like that.

And we can get into more details with that in just a second. When it comes to the training, it doesn't make that big of a difference, except I would say the programming that you would want closer to the fourth of July, which is when you're trying to peak, I think should be more of a bodybuilding focused, maybe bring up weak body parts type of routine.

So like, maps aesthetic, maps split, maps symmetry would even be good leading up to that just so that, because what you, in order to, especially after a certain period of time, you've been training for a long time, initial stages, you just want to develop your body overall. After a while, if you look at, because I think the athlete that you can look at for the most wisdom on this, and I don't think you should do everything that they do, but the athlete that is most comparable is the body builder that competes, let's say, one or two times a year. And what body builders do is after a while, in order to improve their bodies, they stop trying to build everything all the time, because it's just that you're not going to do that. After a few years of being consistent, you're not gonna keep building the whole body, but what they do, the smart ones,

is they find areas of the body to focus on and bring up those weaker areas. And the way to do that is by taking volume away from other parts of your body. So the way to improve for the first three years, general strength, general muscle, general fitness, but then after that, it's really about finding those areas of your body you really want to focus on

placing more emphasis on those and taking away from other areas to compensate type of deal. So the training leading up to that doesn't make a huge difference, but then when you get closer to that reveal, I like a program like maybe maps aesthetic with the focus sessions, for example, to really focus and hone in on some of those areas that maybe year after year, you want to kind of work on. And you know, you could pick the same areas or focus on different areas each time. It's exactly how I do it. I would go, I would work backwards, right? So if the, let's say, you know, Fourth of July was the weekend I'm trying to peak for, I would work it backwards. So I'd run maps aesthetic leading up to that. So it ended on that day, right? And then the program before that I like something that is either strength-based or functional.

So and then the rest of the year it would look something like this. And you can pick and choose between all of our programs. Is I would run things like maps and a ballic slash strong slash power lift with interrupting that with like a maps performance. So I address mobility stuff like flip-flopping it. So like what a year would look like would be like maps in a ball, like then maps performance, then say maps strong, then a maps performance, then a maps power lift,

then a maps aesthetic, something like that. Where I'm getting, I'm trying to build strength. And then throughout that whole year, to Sal's point about addressing how bodybuilders kind of address this is, even when I'm going to build strength. And then throughout that whole year, to Sal's point about addressing like how bodybuilders kind of addresses is, even when I'm going through maps performance, map strong, these other programs that aren't necessarily for the peak or the show,

I'm still trying to address my, you know, imbalances, or my lagging body parts per se. So I'm gonna slightly customize map strong, slightly customize maps and a ballic, or like for example, in maps and a ballic, my trigger sessions are going to be focused on my week areas, right? So throughout the year I'm going to be kind of addressing those week areas consistently just by making sure I put a little more focus on that. But I would alternate programs from a like a strength-based program with a more functional

base program leading all the way up until I hit maps aesthetic for the final 12 weeks going into my peak, something like that. And then within the program, as far as diet is concerned, I would be in a maintenance surplus for most of the time and then I would interrupt it with a one to two, maybe three-week cut sometimes then back into a bulk slash maintenance. The only time that I would run a longer cut would be for a maps aesthetic heading into the what I'm trying to peak.

Erison, what does your body weight and body fat percentage at the end of that bulk season? And then what body fat percentage and body weight are you typically hitting, come forth to July? I wanna see what the difference is. It normally doesn't change much. Usually at the end of the bulk, it's about 26, 27% at like 115. And then during the cut, usually gets down to about 23, 24%

at about one time. Okay, I would like to see you bulk a little bit more aggressively, is what I'd like to see. Let's see if we can, and you can let the body fat climb up a little more, but really push the calories and get as strong as possible. I would focus on a lot of strength in that period. And then as far as the cut is concerned, this is going to be a two year process.

The first time around, I wouldn't try to be as aggressive as you, you know, maybe getting down to 23%, but then the following year, you can go ahead and go for it. And that'll give you a little bit of space to gain some, some muscle because that's really what we're looking at here. What we're really looking at here, Erison, is there's two ways you can change your appearance come fourth of July. One, get leaner than you did the year before, which you could do. But once you start to get to low 20s, high teens, it starts to get a bit gnarly, or two, what I think, which would be a better approach, is to put on a little bit muscle that sticks around when you get into the cut. So you might have to stretch this out for a couple of years to kind of make that happen.

How tall are you? I'm about 5'4". Okay. And how's your strength? How's like your squat and deadlift? I mean, give me an idea of where you're sitting. So I just finished Powerlapse. sorry, Powerlapse last week. So my one rap max turned out to be 184 squat and dead and 115 prevention. Yeah, not bad at all. But yeah, I would be a more aggressive during the bulk

for strength. Now, don't be crazy and sloppy with it, but maybe take your calories and your protein up a little bit higher and see if you can get those numbers to go up. And that's where you're gonna get. So when it comes to bodybuilding, for example, the big mistake I think most bodybuilders make or competitors make is they think it's all about the pre-contest, but really,

if you're too aggressive with the pre-contest, then you really screw yourself. Most of the best competitors, the people who do the best are the ones that are really consistent in the off season. They're where they build quality muscle and they're able to keep it when they go through that cut kind of phase. And again, I'm referring to bodybuilders

because that's similar to, that's the most similar to what you're looking to do. So I would maybe be a little bit more aggressive with the bulk and see if we can get you even stronger than you've been in the past. And if you can progress each bulking season over the previous bulking season, then you're doing pretty damn well, then you're training upward. Okay, sounds like, yeah, normally in the fall, I've been running like Maps cardio or Maps performance

because I have those runs in there as well. I mean, it's once a week, so it's not all that much. And then I've been doing kind of a strength-based program fall. I'm sorry, winter and early spring and then cutting. So I think I'll just pitch it around and focus a little more on building. Yeah. It sounds like yeah, and it sounds like you can push the calories a little more than you have in the past. I mean, what's what's which is great because it's not known with the advice that we're giving people. Most people tend to do the sloppy bulk where they over consume. It seems like you're probably on the lighter side. I mean,

if you're only fluctuating five to 10 pounds in the entire year, a difference of offseason and peaking, that's very minimal. So you could afford to probably, which maybe the most challenging part might be the psychological part, right? When you're going through the bulk and you know, you're in a surplus is, you know, you're probably going to put on a little bit of body fat, you're going to put on some weight on the scale, is being okay with that, like, and knowing that, hey, that's the goal right now. The goal right now is to build strength. I'm going to increase a little bit of size, not a big deal, so then you can then reveal it in your cut. But if you never

really push that or get that, get the build that muscle up then, and you just keep coming back to a cut. And by the way, this happens to a lot of competitors. Like one of the things I share with the guys all the time, I would recognize really quick with my peers is, they get to a place with their body, and then they go through this bulk and then cut season just to reveal the same physique. And a lot of that is because they would go

too aggressively with the bulk, they're not focusing on their programming, wasn't dialed in. So a lot of this is like you making sure that in the off season, you do a really good job of building as much muscle as you possibly can. When it comes down to the maps aesthetic to the cut part, you're just revealing the hard work you did in the off season.

There's nothing really you're doing at that point and a calorie deficit. You're really just revealing what you did in the off season. And if you don't allow yourself to push your weight up a little bit more and put on muscle, you're going to be revealing the same physique every year. It seems like based off of what you guys are recommending, there's a basis of a formula leading up to the peaking part,

but there's a lot of flexibility for you in the preceding months to experiment with a lot of different programs that are going to address a lot of different moves you probably haven't't done a lot of different muscles that we're trying to highlight. I think that you could really experiment and see whatever option that's available makes sense for you in the winter months and focus on strength and obviously feed yourself to that point where we're trying to build muscle. But then the reveal itself is probably where you're gonna want to stick something kind of like a formula. Yeah, and I'll look, I'm gonna add a few things here.

One is that your approach, your year long approach is excellent because what you're doing, whether you realize it or not, is you're creating kind whether you realize it or not, is you're creating this lifelong, balanced, strength training routine, by switching to different programs, by slightly changing your goal, from mobility to strength, to getting leaner to stamina. This is great because this type of training is gonna serve you very well for the rest of your life.

It's gonna avoid a lot of the pitfalls, a lot of people fall into, like overuse injuries or imbalances. It's going to allow you to continue to slowly progress because you're gonna be bringing up, you know, weak areas or areas of your body or performance that maybe other people might not focus on because they're so single-minded.

So that's excellent. The second thing I'd like to add is to be patient and enjoy the process because if you're young, so you can still do this, but what you don't wanna do is keep pushing the visual appearance every single year because that's gonna take away the real value of what you're doing,

which is the entire process of the whole year of going through these different phases. And I'm sure you're enjoying training different ways and focusing on different things, whether it be strength or mobility or stamina. I would focus more on that. Also, performance improvements, although those are not infinite either, are better metrics than visual ones anyway.

If you get really lean, you could have a day where you're just off with your hormones or your bloated and you might not look as good as you did the year before, even though you have a little bit more muscle and you're probably leaner. So I like performance for that standpoint. And the last thing I'll add is this. This is true for both men and women, but especially for women.

When women have a good amount of muscle on their body, they look better at higher body fat percentages than women with less muscle. So you'll see a woman who's got good strength be 28% body fat and she looks leaner than a woman with way less muscle who's at 23% body fat because the muscle adds shape and sculpt and so what ends up happening is the 28% body fat percentage woman with more muscle just looks like she's got really nice curves. So keep that in mind when you're doing your bulk.

I wouldn't get too hung up on the body fat percentage. We don't want to go crazy, but get stronger, build that muscle. That's where you're going to see the progress. Okay, that made sense. Yeah, it has been helpful, like power lift, which is a really great mentorship in terms of, I've never really tried to do one rep max before. So that was just kind of fun and performance. I mean, I played volleyball once a week.

I mean, immediately it speech volleyball and men's net. So I'm used to this at Hating. But on the rear occasion that I get to try, it was really fun to improve my vertical and that kind of thing just as a side effect. Awesome. Do you have map center ball advanced, by the way? Yes, I do.

Okay, do you have all of our programs? Pretty much. Wow. Well, there you go. You're gonna get you a new one here. Yeah. Well, we got some we got some coming out. Yeah. If you can remember when we come out, we'll give it to you. We'll say I want to send you something. So yeah. Okay, can't say what it is though. It's a surprise. But you'll like it. There you go. Thanks, Erison. Thank you. You got it. That's a good approach. That's a great approach. Yeah. I mean, she's shifting through different modalities and

goals and I think that's a great long-term approach to fitness because a lot of people would just be so hyper focused on One thing that everything they do is towards that and end up they end up getting her or they end up burning their bodies out But what she's doing she's cycling through all the different programs and changing your nutrition by seasons. That's a great way to keep yourself healthy. Yeah, I was thinking too, like, Symmetri is a great program for kind of like going back and it's sort of your Norstar.

Like, what's, how's my body been benefiting from this? Maybe where there are some deficits that I can focus in on and kind of iron those out along this journey because she's gonna be applying new programming like each year, it sounds like at least one to try it out and see how her body responds. And I would think that's always a good follow-up right after that to kind of see where you're at.

Yeah, after listening to her and giving all that advice that we gave, I think a simpler way to kind of sum it all up to me after hearing everything is, she does a great job already cycling through programs, cycling through diet. She keeps herself in a very manageable place. I think actually she just hasn't allowed herself to put more weight on.

Yeah. And I think just doing. That's why I said the bulk. Yeah, just doing that alone, I think is going to give her this you know a better reveal the next year of Going through this. I think everything else she's doing is pretty spot on. I just know sometimes I have clients that Struggle with the you know, they got themselves into good and by the way, too There's nothing wrong with just staying there But if you ask me a question like hey, I'm trying to to improve. To progress. Yeah, progress to move my physique,

then you're gonna get advice that way. I think that she's got a very healthy relationship with exercise, she looks really good. But, I mean, you ask me a question like that. I'm gonna go, okay, we'll hear how we go about it. Two biggest mistakes we're bulking is the person who's insecure about being too skinny, they overbulk, and the person who's insecure

about being too fat, they underbulk. There is a nice sweet spot with a bulk, and if you're going below or above it, you're just not going to reap all those benefits. And it sounds like she was just going to go. Our next caller is Lucy from Virginia. Hi, Lucy. How can we help you? Wow.

Hi, guys. Thank you so much for having me on today. For the first time in my 46 years, I have been working on getting stronger rather than skier. All thanks to you. Your content is accessible, logical and incredibly helpful. I know you probably feel like you repeat yourselves constantly, but please keep doing it because a stummy is over here really need to hear it a few times before we catch on. So thank you. Appreciate it. Awesome. My question. I haven't been lifting long. I found you guys in September of 2022. I started with anabolic performance and now I'm in phase 2 of symmetry. I have both a ballet, I was a professional ballet dancer, and now I'm a yoga teacher and practitioner.

So I'm very interested in getting the right technique in my lifts before I overload myself too much. So on that note, I can't seem to get below 90 degrees if that in my squat, in my barbell squat. I'm very mobile in all three zones. I did the prime tests, passed all of those. But I still feel like I'm stuck, either in my hips or my ankles and my back seems to round a bit. When we teach yoga and when I was a ballet dancer, we often talk about people, different anatomies

having different sort of centers of gravity. And so what that means to me is longer femurs easier to do certain things, but harder to do other things and vice versa. So I just didn't know if without excusing myself, I don't want any excuses. But I didn't know if in certain anatomies, just couldn't go ask to grass.

Because I'm really, I'm coveting that for some reason. I just know I should be able to do it and I feel like I can't. I also should note, I've had both of my hips replaced, total hip replacements. And so I don't know if that's doing it. I feel like I've restored most of my mobility since then, but I've just never done this kind of fitness before, so I don't know if that's holding me up.

Yeah, wow. How low can you go if you had your heels elevated when you squat? I did. In fact, I heard you guys the other day on your podcast talking about that, so I tried it. It still felt, I don't think it's my ankles in other words. So if I don't load myself, if I just go down, I can go all the way down, but I can't come back up and I don't think I could have any weight on me to go all the way down. So that's kind of where I'm wondering what the next steps would be if there's something,

I know there's something in this thing. This is a great question so I've trained a few dancers who We're very very high level and when I remember when I first trained them it posed a completely different Challenge for me as a trainer because until then Usually what we encounter as trainers are people who just don't have The flexibility to do certain exercises. Yeah, sounds like strength.

Yeah. Yeah. And now when I train these dancers, they had all the flexibility in the world, but they lack the strength to provide the stability. Remember, mobility is range of motion plus strength and stability, right? It's not just range of motion and it's not just strength. You got to have both. But you did throw in a wrench here, which is the hip replacements. That's a bit of a... Let me address the question as if you didn't have hip replacement.

Just for people listening, and then for you, I'll have something a little different. If there was no hip replacement, I would say this is probably entirely a strength issue being a professional, you know, doing ballet professionally. My cousin does it. I'm very familiar with the world of ballet, like flexibility is, I mean, it's incredible at that level. And on top of it, yoga, so you've probably got great flexibility. I would say it's a strength issue, 100%.

I would work on strength. I would use no weight. I would try to create tension in those lower positions and then support yourself coming all the way up. So what I would do is I would go down as low as you could with no weight or as low as you felt control over with no weight. Okay, so in other words, if going all the way down means you can't come back up without helping yourself, then I wouldn't do that. I would go just to the point where you feel it's a challenge, create some tension, and then come up.

Now, you have hip replacement, both sides. So this is a wrench because that can limit your range of motion. When they do a replacement on hips in particular, they're not like replacing, it's not like creating like the same thing you had before. There are limitations to replacements that you wouldn't necessarily find with a natural hit, for example. So I don't think you should test your depth or range of motion aggressively at all. I would play with it, but I'd be very, very careful.

And then to add another thing, when somebody is very flexible, but they're working on strength, usually what I do is I limit the range of motion anyway. So if I took somebody who had just just hyper flexibility, I would not have them train to their end ranges of motion because their lack of stability was so bad or the strength was so not, it didn't match the flexibility to the point where,

if we went to end ranges of motion emotion I am dramatically increasing risk of injury. So what I would do with those people is I would cut the range of motion just short and try and create connection and strength within those. So to sum it up you're at no disadvantage. I don't think you're I think you're fine going in 90 degrees. I think split stance exercises would be great for you. I think hip thrusting would be amazing for you. I think those would be really good for you. And when you squat, there's nothing wrong with going down to 90 degrees and coming up. And then like I said, you can play with ranges of motion, but I would do so with very little to no weight and go just outside of where you think you have control and nothing deeper than that.

And once you master that, then you can try it again. But listen to your body too. If it feels like your hips are locking or like you have to do weird things to get deeper, then that's the joint. That's not necessarily strength or muscle. Yeah, I mean, it strengths stability, like all that, especially with the hips now,

trying to relearn a lot of, like, be able to respond appropriately laterally and with rotation. And so, you know, if you could spend as much time as you can with body weight exercises, even if you go like split stance, if you go single leg, if you go assisted single leg. So if I get the suspension trainer involved where I can actually kind of like very, very incrementally like decrease in terms of my depth and then tries as much as I can to produce that kind of tension throughout your body and squeeze and drive your way up and just keep continuously

kind of like working on that and also like lateral movements like caustic squats and you know lateral lunges and also doing things a bit with rotation, so step up with the rotation and just kind of working through that entire process of like, multiplayer type of work to re-educate those hips on how to respond appropriately. So that way you feel like you can get them to respond and brace and you can feel some tension actually like being produced again Um, and then box squats, you know at a height where you feel comfortable the most to begin with So that 90 degrees whatever that is, you know, you're gonna start in that bottom position You're gonna brace and you're gonna try and drive up and that's like your entire focus is like you know

Generating force and being able to get up out of the hole Did I hear you say that you're on phase two of map symmetry right now? Yes, so I know all of these things you're saying. I'm so excited. Guys, all of these terms. Yeah, this is... But yeah, I haven't yet done the five by five. I guess whatever is at the end, so that's kind of why I wanted to find all of them.

It'll be exciting to see, because I think that's the right program for you. So you did the, you chose the right program for what we're talking about. So hopefully you're going to get a lot of these benefits, just to circle back, I wanted the two things that Justin said that I was going to go this direction anyways, which is I love the suspension trainer and basically doing a pistol squat, you know, holding on to the suspension trainer and basically doing a pistol squat, you know, holding on to the suspension trainer and so allowing it to, you know, go down to where you're comfortable, work out, get strong in that spot, and then just slowly challenging it a little bit deeper with one leg and body weight

at a time with the support. I think it would be a great way to build strength there. The other way with the box squats, so I've done this with clients in a similar situation where we get like a really low box. And then I get a bunch of those foam pads that I stack up. And then we start right where they're really comfortable. We work there for a couple weeks. Then I pull one foam pad out. So now they're getting another inch by. Yeah, you know, inch by. So now they're getting another two to four inches deeper. Then I pull the next foam pad out. And so we just slowly work our way backwards like that.

The combination of that with the you know suspension trainer Pistol squats with support I think are our great ways But we have a lot of unilateral work that's in symmetry so to be interesting to see just from what we've programmed in there What kind of benefits when you when you do a split stance? You can go all the way down, right? Yeah, oh, yeah, yeah So okay, so you know This wouldn't be an issue if you did this. If you, when you did your barbell squats,

you stopped at 90 degrees and you loaded it. And then your full range of motion comes with your split stance exercises. There's no problem with that. I like loading hip thrust a lot for someone like you. Hip thrust is a shorter range of motion, really strengthens the glutes, really strengthens that support

for the hips. And there's nothing wrong with loading a squat to just 90 degrees, under the circumstances that you're kind of communicating. Because the issue is really the wrench is the hip replacement. If there was no hip replacement, this would be a little bit more straightforward. But when they replace a joint, it's not designed to be like, well, they don't design it that way. There's a point that the joint isn't going to move any further.

In fact, they'll tell you this when you get the replacement. They'll say, you can't rotate more than this. So what you don't want to do is push past that and think, well, I got to go deeper because you could cause yourself some real problems. But there's like, you have no issues with flexibility, obviously, you have, so this is all strength. And there's nothing wrong with building strength going down to 90 degrees, and then working on range of motion

with other exercises that you feel more comfortable with. It's such a good point. If you're getting full range of motion in lunges and split stance stuff, you're addressing the thing that we would be concerned about. If everything was shortened and you weren't being able to go down full range and other movements, then there'd be an issue there

that we'd be concerned about. But you're still addressing full range of motion with other movements. So the only other thing would be like the benefits that you get of a full deep squat is okay, you're gonna build your ass probably a little bit more, which to the hip thrust point that Sal's saying.

Oh, I'm not even. Okay. Okay. That's the one thing that maybe you miss out on because you're going 90 degrees on your squat, you're gonna be more quad dominant in that squat than you are gonna get glutes from it. But then if we're talking about aesthetics now

and building the butt more, then I would push you in the direction of what Sal's saying, which is we would focus on loading the hip thrust, and that's where you're going to get that glute dominant work. How do you feel with a really, what's your stance when you squat, by the way? Well, yeah. So, initially, I was very parallel because that's what we do in yoga, right? It's chair pose.

So then, but then I watched videos, and now I'm wider, and I have my toes pointed out more, and that feels better. I can go low. Yeah. I watched videos and now I'm wider and I have my toes pointed out more. And that feels better. I can go low. Yeah. I want you to go by feel because you're in your, you're not like the average person. Lucy, a lot of people call us and they've not done

all the work and exercise and movement stuff like you have. And so I don't necessarily get, I always tell people to listen to their body, but I want you to really trust your body because you're in your body. Like you've been in your body for a long time through your training. So if you watch a video or you hear us say something and it doesn't feel right to you, I want you to listen to that. Like you did with the parallel squat. Like that didn't feel right to you. You modified your form and technique and it felt better. So really listen to

to your body. But yeah, it's there's nothing wrong with just doing 90 degree squats and getting stronger there. There's nothing wrong with that at all. As long as you do all the other stuff, you're totally fine. Waiting in the wings after symmetry, I have anabolic advanced and power lift. Do you guys have a recommendation for what order or should I like return to performance in between those two or? No, not after symmetry after symmetry. I think you're good. I would go in a ball of advance. But then after that, I would go performance. Yeah. I like to have, especially with my clients,

that it's like overall health, longevity, strength, we're not like very specific. I love to rotate a strength based program with a more functional based program. And so I would put performance and symmetry as are more functional based programs, like I would put that in that category. So every other program I would want to be one of those to kind of interrupt the strength of this. Now, I know you didn't bring up diet, but I want to ask you because the ballet world has got some of the biggest challenges when it comes to relationships with food. It's very, very, I mean, it's just one of those spaces that it's just quite common. How are you with nutrition and eating in a way to fuel your body for strength gains?

Is that a challenge? Are you pretty, you got a good grasp of it? It's a challenge. Yeah, I mean, I've really just had a tough time with food most of my, from about, oh, I guess I was aniracus, I went on to 13 through dance and that's actually why I stopped professional dancing. And probably very likely why I have hip replacements because I am very... I just went right in from ballet to college swimming to marathon running to yoga.

And I wish I could say it's Yen Yoga, but it's not. So I do. But after I promise, after listening to you guys, I'm tracking my protein. I get body weight in protein. So I'm really, I'm much more cognizant at least of what I'm putting in my body. Do you feel uncomfortable when you eat in a way to feel strength? Like do you feel like, like I'm eating Do you feel like I'm eating too much? This doesn't feel right.

No. Okay, good. And what I've done, so I kind of hit a tipping point when it was very serendipitous the way I found you guys because I had just my body hitch just sort of said we're done. And I was walking because I couldn't run because of my hip replacements. I was walking upwards of probably 35,000 steps a day. So I've cut way back on that and increased my food. And so I've basically kind of done a reverse diet, but by cutting way back on my activity versus my food,

although I have increased my protein as well. Good. And I feel great. I mean, I'm sleeping better. My husband likes me better. I'm just a generally, I think I'm a better mother. So I'm really focused. I have a teenage daughter, so I'm very aware

that she's watching me. So I'm really trying to, I'm really focused. I have a teenage daughter, so I'm very aware that she's watching me. So I'm really trying to I'm really trying for me and for her and for everyone to To be better to be better. Yeah, I would try try doing a little bit of an aggressive bulk You're you're that would help you with the strength so much. I think it would blow your mind So you I mean, you look really, your body fat percentage looks like it's in the teens. I would let you, okay, so I would, if you tested it, I would let your body fat get up to the mid-twenties

and I think you'll see your best strength gains and health gains in that percentage. But I would do a nice aggressive bulk. Go ahead and push the calories a little bit. I mean, you can eat healthy, but push the calories, not just proteins, you're hitting your protein targets, but go for the carbs and the fats, especially the fats. And watch what happens. You'll get more out of that than you will out of the, you know, tweaking your programming. I mean,

that'll make the biggest difference right there. Lucy, I'm going to have Doug put you in our private forum, just so we can, we can be there for support and you can reach out to us as you go through this journey. And then I'd also like to see the squat. We did a lot of speculating and sometimes when I see somebody move, there's something that jumps out at me that it could be a small tweak or I could help out. And so I would love that too, it's just for you to get on there and show me a body weight squat so I could kind of see your movement See if we can continue to add add value to what's going on with you

Okay, thank you guys so much All right, all right, thanks for calling in. Yeah, thank you. I'm a stay Thank you very much. Yeah, so for people listening she said that you know her her eating I'm so glad you went there Yeah, because I okay, so I know you, I know you went the doctor safe route with the hip thing, but I think you hit it more on the head with nutrition and strength. I think that she just is not very strong in that position and she hasn't fed her body ever. So she's been heavily focused on flexibility her whole life. For the first time ever, she's trying to back squat,

ask to grass. She knows she has the flexibility because she can probably put her legs over her head. She's so flexible. But when she gets down, she can get down in that position. She can't get out. So what tells me it's not the hip replacement is her ability to get down comfortably. Yeah, I like that you said show us the squat so we can't get out. So what tells me it's not the hip replacement is her ability to get down comfortably.

Yeah, I like that you said show us the squat so we can kind of see. Because then you'll tell. You'll be able to notice that. Oh, that's the hip joint. Yeah. Oh yeah, you'll tell if that's limit and she didn't get it or she didn't really communicate

anything to me that made me go like, oh, something's going on in our hip area that's limiting her from going down there. She can go all the way down. Has a hard time getting out. That tells me it's a strength issue. And then- And it's damn near impossible to feel strong and adequate when you're under fit. Right.

So that's a great insight there in terms of like, you know, being in that state for a long time, like, yeah, that's going to be a real challenging to build. If you, if you're a professional ballet dancer and you don't have a needing disorder, it's rare. That's how, that's how common it is in that space and they start young. They start as, you know, real young and go to the other teams. I heard that there are some gymnastic events as well. Yeah, it's with young girls.

And what happens is you're so underfed that you actually give yourself osteoporosis or joint degeneration because you can't feel your body. Even with all that exercise, even with all that stuff, you're so underfed that your body starts to break down. But yeah, we'll need to see because again, to be fair, I've trained a few osteopaths and they've talked to me about joint replacements and they're like, look, these things are not made

to have the range of motion that, and so you always wanted to be careful. But yeah, I think if she fed herself, she'd be like, holy, I mean, she's already doing more of it now and she's noticing all these benefits. It's probably not enough though. I bet if she pushed it a little more. Oh, you know. You hit it on the head, I mean, she's already doing more of it now. And she's noticing all these benefits. It's probably not enough though. I bet you if she pushed it a little more. Oh, you know, you hit it on the head.

Like, I mean, somebody like that would get so much benefit for actually, and it's probably hard for her to hear this, but to put some fat on. That's why I said, exactly why I said. Put some body fat on. Yes. 10 pounds, which probably sounds like so much. It'll be the healthiest thing.

Yeah, absolutely. Yeah. And I actually think when she does something, does that, I think you'll see the strength go up in those areas and then I think coming out of the hole from the squat. Look, to that point, I worked with people like this and they want it, they reach a point where like, oh, can't comfortable gaining weight

so long as it's just muscle. And I remember working with funk, this is early in my career, I worked with functional medicine practitioners like no, I didn't even gain body fat. Like they can gain muscle, that's for saying healing effects. They got to put body fat on. So I had clients where literally the target was

to get up to this body fat. And then when we did, it was like magic, the hormones balanced and everything worked out. Especially as a woman. Especially as a woman. So I really think that's, we're heading in the right direction with that conversation. Again, like you said, I'd like to see this squad.

That's the reason why I asked for it because I have a sneaky suspicion that it's less to do with the hips, even though that's the right way to be safe to communicate to her. But I have a feeling it's just it's really a strength thing. And even when she said, I mean, she's since the show, she's moving in the right direction, she cut back activity. She probably cut it in half, which she needed to do for sure. But then how much more calories are we really eating? Then we really still need to feed the body more.

So we'll see. Our next caller is Jackson from Florida. What's up, Jackson? How can we help you? Hey, guys, how are you? Thanks for taking the call. I'm actually calling from inside of cruise ship. So I bought the internet package just for this.

Oh, cool. All right, on. Hey, so my question is kind of based off of the conversation I was bang Greenfield, the peptides. And I feel like I'm pretty fitness literate. I've been doing fitness since I was like 15, 32 now. But I'm starting to get injuries, some knee injuries, lower back injuries, and I'll say zero about peptides. So that conversation really intrigued me, but I don't know where to start with those,

but it seems like something that could really help me. Peptides are a remarkable space. Now, they're not gonna to replace lifestyle, so diet, exercise. And they're not going to replace balancing out your hormones. Those are bigger, bigger rocks. So let's say you had low testosterone, you know, and you had to use exogenous testosterone and bring it up. That would be a bigger game changer. But peptides are pretty wild. It's an interesting space. They've been around for actually a long time,

which I was informed of not that long ago when I first started kind of diving in. Some of them can raise growth hormone levels to more youthful levels, and then you'll reap the benefits of that. Some of them accelerate healing. BPC 157 is anecdotally, like people are just like,

this stuff is remarkable. I remember Adam when he tore his Achilles used it and he couldn't believe how quickly he recovered whenever he used it. So it's a remarkable space, but this is out of our wheelhouse and this is why we partnered with the people at mphormones.com. So a part of your question is like, what brands and stuff like that?

So it's not so much about brands, it's about, am I getting this through a legitimate pharmacy or am I getting, quote-unquote, research chemicals in which case I could be getting anything? That's really the big divide. If you want to make sure you're not getting some weird stuff or, you know, things that can maybe cause bad reactions or even just not getting monitored by a doctor, then you want to go through a company that uses doctors and works with an actual pharmacy, because that pharmacy has to follow the same regulations when they create pharmaceuticals. Not only that, but they're also, when they do your, because before you're going to want to

get your blood worked on, even though you don't have to to get peptides, you can definitely skip that part. I recommend getting your blood work so that they can communicate that to you. I mean, every time I tend to do this, I feel like I learned something new about my behaviors, habits, and then go back and either make adjustments nutritionally or they add something into my regimen. So I think, you know, complimenting not only the peptide stacked that you consider doing, but also getting your blood work done and you have these doctors take a look at that so that you know that, okay, I've now introduced this into my life and now I'm seeing these other

markers improve. I think there's tremendous value in that. And that's really their job is to be able to do that panel. The way it works is you'll sign up with them, you'll fill out all the questionnaire, they'll give you a thing to go get your blood work done, then you'll come back and then you'll meet with a consult, and they'll basically go over the blood plan with you, and then you could tell them, like, oh, I'm having these back issues, or these are my goals, maybe fat loss, or oh, I want to try and build more muscle, or my energy levels are here, and

they can talk to you about potentially upping are here. And they can talk to you about, you know, potentially upping your growth hormone. They can talk to you about the, you know, BBC 157 like Sal mentioned, their stuff for leaning out. There's stuff for cognitive performance, all kinds of stuff. There's lots of cool compounds out there now in that direction. Yeah. And definitely the actionable steps is what Adam's talking about in terms of like getting to that point.

We're able to listen to our episode with Dr. Seed or Jake Campbell because we also like brought people on the show to try and explain A lot of the benefits in more detail With that with the peptides. So if you have and make sure and check out those episodes Yeah, no the only one I've heard from from you guys is the one with bang green field Which you know you kind of, which you touched it and then went into the fatherhood stuff. And so I was just hoping, but you used N.P. hormones, that's good information.

That's kind of what's the point. Where do you start? Yeah, go there. Go at nphormones.com. And if you want to listen to episodes that are peptide focused, Dr. Seeds and Jay Campbell, two episodes we did recently. Definitely listen to those.

We go real, that's all the whole thing. All the whole things about peptide. So you get to hear all the everything on that. So that would be the recommendation. Go to mphormones.com, fill out the questionnaire in there, get yourself set up there, go listen to those two episodes, you'll feel really informed on what you should. For sure. He must be in the room room to try and what you should. For sure. As if you're a...

You must be in the room room to try and go right now. Must be. Well, send him that link, looks like he's disconnected. So thanks Jackson. Yeah, you brought it. Have fun on your vacation. Yeah, I'm a little jealous. Yeah, I'm a good cruise. Yeah, I'm a little jealous of it.

You know, of all the pedals, so here's the other thing too. There seems to be an individual variance with some of these peptides where some people get, you know, notice some and other people don't notice them so much and they gotta try different ones. I'll say for me, the biggest ones were I butamorin, literally was a crazy mass builder. Like strength and pumps and like it feels wild.

Yeah, you look crazy on that one. Yeah, Mott C, I really really like that one a lot. Other people don't notice it. I noticed that one big time. Mott C, I really, really liked that one a lot. Other people don't notice it. I noticed that one big time. I like the C-Max for cognitive performance. I noticed that one a lot. Those are the three so far that I've tried where I'm like, these are big times.

Mott C and C-Max. Yeah, I love it. Yeah. I haven't done Mott C yet. I do like the C-Max. I mean, I'm like, I just took something again this morning. So of all the cognitive ones I've missed around with, it's probably the one that I feel, the nasal spray one.

So that, I put them more on them with you. If I wanted to get on a bulk right now, I would run I put them more on them. I sleep like a baby on it and my appetite goes through the room. So I love that. For those, those are the main, oh, and then the people,

I gotta get on BPC, that's my life. So I just ordered that. So I just ordered. For those, those are the main, oh, and then the people, I gotta get on BPC, that's my name. So I just ordered that. So I just ordered that from Jesse, it called them up and because of the issues that I've been having with my quad, so I'm actually really excited to try that and see it that way. So I'm gonna do BPC 157 orally. So if you take it orally,

it's for gut, it heals the gut. That's exactly how it's gonna go. No, so you can inject it or oral, I'm doing the oral for you. Well, that one is the one that is most, is the most popular because it's had the most. Just tons of antitokin. A ton of antitokin.

And animal studies mainly but antitokin. Pretty well. So, Matt, see, you like it now, how Justin you can do. I do feel the effects. I feel a bit of an energy charge. And you do look less fat too. Thank you. You know, less fat too. Thanks man. I haven't adjusted anything.

So it does make you leaner after a while. I swear to God. No, this one was looked jacked for a while. He's been undercover like the other day we got. There's a big ass talk about it. Where's big ass jackets trying to pretend? I think they don't even know. They don't even know.

I'm just gonna hide them. I'm gonna hide. Look, if you like mine pump, head over to MindPumpFree.com and check out some of our guides. We have fitness guides that are free that can help you with almost any health or fitness goal. Also, come find us on Instagram, Justin.

Is that Mind Pump Justin? I'm at Mind Pump to Stefano, and Adam is at Mind Pump Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballad, maps performance, and maps aesthetic. Nine months of phased expert exercise programming

designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainer's butt at a fraction of the price. The RGB Superbundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing MindPump to your friends and family.

We thank you for your support, and until next time, this is MindPump. We thank you for your support and until next time, this is Mindbump.