Mind Pump: Raw Fitness Truth - 2086: Hitting New PRs by Working Out Less, the Downsides of Fasting, the Best Order to Go Through MAPS Programs & More (Listener Live Coaching)

Episode Date: May 31, 2023

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: How you ENJOY the workout is just as IMPORTANT as the workout itself. (1:59) Does your DNA determine what exercise program is right for you? (10:04) The average facetime spent with your child. (20:44) Giving your child space to create. (30:35) Zuckerberg is a sore loser. (36:18) Flow as an evolutionary trait. (40:47) A hack to get morning sunlight. (49:39) Most CBD products are garbage. Do your research! (51:13) Shout out to Never Split the Difference, book by Chris Voss. (54:55) #Listener Live question #1 – What focus/intention should I be doing with MAPS 15 Advanced to get the best bang for my buck? (56:18) #Listener Live question #2 – Which program do you feel fits best with putting Olympic style weightlifting (snatch, clean, jerk, etc.)? (1:02:57) #Listener Live question #3 – I’m wondering what you guys used to do during your spilt shifts as a personal trainer and if you have any tips on how to keep your protein intake high? (1:10:52) #Listener Live question #4 – How do you transition from one program to the next? (1:22:10) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit NED for an exclusive offer for Mind Pump listeners! May Promotion: MAPS Prime or MAPS Prime Pro or the Prime Bundle 50% off! **Code MAY50 at checkout** 30 Days of Coaching | Mind Pump Media Day 1 - Fitness & Mobility Program - 30 Days of Training (MIND PUMP) SelfDecode | DNA Testing for Health & Ancestry American families spend just 37 minutes of quality time together per day, survey finds Watch Mark Zuckerberg argue with referee following ‘loss’ at first Brazilian Jiu-Jitsu competition Mind Pump #442: Steven Kotler- Shortcut Success & Lead A Richer Life By Using The Techniques Of Navy SEALs, Silicon Valley Executives & Maverick Scientists Stealing Fire: How Silicon Valley, the Navy SEALs, and Maverick Scientists Are Revolutionizing the Way We Live and Work – Book by Steven Kotler and Jamie Wheal Never Split the Difference: Negotiating As If Your Life Depended On It – Book by Chris Voss Visit Sleep Breakthrough by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP10 at checkout** MAPS 15 Minutes Mind Pump #1925: How To Build A Great Physique In 15 Minutes A Day MAPS Fitness Performance Mind Pump #1240: The Muscle Building & Fat Burning Effects Of Oly Lifting With Sonny Webster MAPS Bands MP Holistic Health How Phasing Your Workouts Leads to Consistent Plateau Free Workouts Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Mind Pump (@mindpumpmedia) Instagram Steven Kotler (@stevenkotler) Instagram Paul Chek (@paul.chek) 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 most downloaded fitness health and entertainment podcast in the world. This is Mind Pump, right? Today's episode we answered live, callers, questions, but this was after an intro portion, 54 minutes today, where we talk about current events, our families, studies, fitness, and much more. By the way, if you want to fast forward or skip around to your favorite parts, check the show notes for timestamps. Also, you can be on an episode with us,

like the one you're about to listen to, just email your question to live at mindpumpmedia.com. This episode is brought to you by our sponsor, Ned, makers of hemp oil extract products that have efficacious doses of cannabinoids like CBD. This is CBD. You actually feel everything else's crap, try their stuff, take it, you will notice a difference. Go check them out. Go to helloned.com. That's H-E-L-L-O-N-E-D.com forward slash slash mine pump use the code mine pump and get 15% off. This is also only one day left for our May special. So 24 hours for our sale on maps prime, map prime pro and the prime bundle all 50% off. You have one day to take advantage of this and then it'll be gone until next year.

So if you're interested, go to maps fitness products.com and then use the code May 50 for the discount. All right, here comes the show. T-shirt time! And it's T-shirt time. Oh, shit, you know it's my favorite time of the week. We have three winners this week, two for Apple Podcasts, one for Facebook, the Apple Podcasts winners are Elite Baseball 24 and Beledouf. And for

Facebook, we have Chris Wins Johnson, all three of you are winners. And the name I just read to iTunes at mind pump media.com, include your shirt size and your shipping address. And we'll get that shirt right out to you. Here is an important factor when it comes to success and fitness that a lot of fitness people, influencers and trainers, just seem to ignore. You're enjoyment. How will you enjoy the workout?

Really makes a difference in terms of results. Why? You tend to work out better. You tend to work out harder, and you tend to be more consistent. Here's a problem. Workouts tend to repeat, and they come sometimes can be boring.

Now, we're not all about just mixing things up all the time for the sake of it, but a lot of you are looking for workouts that are different or new that you could try every single week. So, here's what we did. Go to MindPunt Media on Instagram and for under $5 a month, you can get a workout every single week. So, novelty's great if it makes you enjoy the workout more. Just don't do it for the sake of it.

Make sure the programming is right. How you enjoy the workout is just as important as the workout itself. Pro, that do it for the sake of it. Make sure the programming is right. How you enjoy the workout is just as important as the workout itself. Pro, that's not even the biggest selling point. Well, what do you mean? The biggest selling point is just it. Why don't you use it? Oh, he's already the fan favorite.

Yeah, I did the stupid facing. He has the stupidest face on us. You and I were like, you know, 40, 50%. Doug was like 20, like 8%. It's because you like, you're the one that, like, put it out there, right? So, if I were to put it out there, it'd been the opposite. No, I mean, you do have a dumb face, but they love you so much. No, that's not what's going on.

I actually got several messages from the subscribers that have already started subscribing to you. Now, he killed it. And they love the voiceover that he's doing. Well, so, you know so here's a deal. So, never when we did that. Yeah, well, I mean, again, I'm kind of ripping off you guys ripping on me when I was the one exercising and you guys were commenting like I was on a golf channel

or something, which was hilarious. But yeah, the intent of it was to kind of give people a taste of our different workouts and whatnot, but really it was like, let's have fun with it. Well, I mean, look, here's the whole point of this is that we talked about this. This came full circle, right? When we all first became trainers, this is all we thought was valuable. Make the workout entertaining totally.

Razzle dazzle your clients. And then you realize that this isn't working. They need to train consistently with certain exercises, technique, and form in a good trainer of coach. Knows how to make those enjoyable as well. Of course, the results follow. But then you come full circle, but you say, see, look, there is a,

there is value to enjoying your workouts, there is value into trying new things, especially for the average person who's not like super addicted to exercise, and this allows people, or gives people this opportunity with, because it's good programming. That's what I'm trying to say. A lot of people will seek out the entertainment

and they'll put together a bunch of exercises in the wrong order or the wrong format. And then they miss out on some of the other values. So you can actually combine these two. And that's again, that's one of the reasons why we have that is that people will get a new workout every week. That is probably different from when they're used to,

but is also well written. Where is it that we did the voice-horses? Is that the 30 days of coaching on the YouTube channel? Yeah. So is that still exists? Yeah, it does. Oh, I thought it was removed. It's 30 days of workouts or training.

I don't think it's coaching per se. It's, you know, like a 28 or 30 day program that you can actually go to YouTube. Is it, is it a free program? Yeah, it's still on there. It's, you know, we have like a 20, 28 or 30 day program that you can actually go to YouTube. Is it, is it on there? Yeah, it's still on there. What's it titled? We have it 30 days of coaching on my TV and each day is listed. But I think we have it on the website as well. Okay. Okay. So yeah, if you don't want to pay for subscription, that's another area that you can use, which I loved when we did that. Yeah. And I love that you brought that back because I thought it was fun on brand. I don't know why we didn't stick with it. Do you remember why?

We tried to get all serious and make sure we were more, you know, corporate and it was a nice tight package like our programs and stuff, like look to certainly we brought the marketing team. You're right. You're kind of must of us out, which is fine, but that's why I wanted to bring it back. Cause like, I don't know in the beginning. I guess yeah, fuck. They're working people and corporate people. You're the boss. Yeah, you're the boss.

My is, I'm just going to push them through. For now on, you're right. That is exact. You're right now. Cause I was like, man, I really like that. We all did, but you we were catering to our consistent listener fan base. It just wasn't a good timing.

Well, they were trying to make us more commercially accepted. And honestly, that never worked for us. We never, we, especially not me. We're like, seriously, seriously. We're like the worst people. For someone from the outside to tell us what we should do, we're so bad. I know. It's like, don't tell me what to do.

And I don't worry. We're unhierable. Yeah, and I'm gonna do it like this or whatever. And in our space especially because what works in the fitness space oftentimes is the opposite of what we wanna do. Like before and afters, those are like, they crush. They crush, I was crushed.

You show before and after, you're gonna sell products. We hate before and afters, those are like, they crush, they crush, I was crushed, you show before and after, you're gonna sell products, we hate before and afters because it emphasizes like body image stuff. Well that's why I have a really- Well that's why I have a really hard time taking these calls that we tend to do, Doug and I, especially with that people that want to critique and do an audit on our business and then tell us

all the areas that we can improve because there's like, have you guys tried a 30D check out? Because when the fitness space, there's like a bunch of these go-to moves that everybody does that we just, I'm aware of, which is we choose not to do it. We all agree that that's not how we want to,

you know, business. Back to the original point, you know, it's, we've said this before, when somebody would come up to me and ask me, what's the best exercise for blank or what's the best way to work out or what's the best way to work out, or what's the best form of cardio? I would always start with,

well, what do you enjoy the most? Right? Because you're more likely to do something consistently. Right. You can enjoy it. You can enjoy it more, yeah. Yeah, and like, look, you could do, workout that's not super great. So long as it's relatively appropriate,

it doesn't hurt you, because this obviously can be a bit extreme. But so long as it's okay, if you do it consistently, it's gonna crush a great workout that you just don't follow because you don't enjoy it. So- Isn't this where you guys would find yourself conceding in an argument or debate

with a person over crossfit? I mean, this is where I would concede. Yes, so if I was talking to somebody and trying to explain to them all the better ways to achieve their goal, they're like, I wanna to lose fat. I love it. And then, but they would say that like, I love it though. I love the community. It never been so consistent. Then I get that's where I stop and I go, you know, well, here at the end of the day, like, here's my prime at least as much as I can tell you that there is a better way to

achieve the goals you're telling about. If at the end of the day, you tell me you love it and you're more consistent doing that than you are anything else, than that Trump's, Trump's my science. It does, and there's an asterisk there, right? Which is, the better way is only better if you do it consistently. Otherwise, it's the worst way. It doesn't do anything for you

if you can't do it consistently. So that's at the top of the list, and let's be honest, if we could figure out a way, and this actually, this is where we, I guess we all shined later on, because we figured out that this was a solution to the problem. If we could figure out a way to make the average person find real value and enjoyment out of being consistent with activity and out of eating healthy, then we've solved everything.

I'm like 95% of the obesity epidemic and health issues right there. We built a new association with it. That, you know, it drives them because it's something that they enjoy now. Like it's, and that's kind of the thing about hard things. It's like the part that transition of being able to look at it differently and not as just this hard thing

that's like, you know, it's, you have a lot of resistance towards like stepping forward into doing it. It's more like I enjoy doing this now because I've built that relationship. Yeah, and for people who are like, yeah, right, no, no, like there's people that do things that just objectively suck, like a cold dip, that objectively sucks, then people develop a relationship with it where they tell you, I love it. And you mean you feel comfortable doing it? No, no, no, I don't feel comfortable. I just love it.

So you can develop this relationship. That's got to be the most important thing, right? And some of that is novelty and trying new things for some people. So that leads really good into this question that I wanted to bring up. So Cassie, every once in a while, will email me if she's kind of like stumped on how to respond to somebody that's emailed into Mind Pump. And she sent us over this morning to me like right before we got on right now. And so I have an chance to answer her.

So I figured I'll just bring it up to you guys and we can answer it on the podcast. And so I don't think we've talked in depth about this. So this person is emailed in, they're in phase three of Maps aesthetic and they're concerned about the programming because they have recently gone to this company called Self Decode and is the DNA testing to tell them straight training. So this is the email. Also, I've worked with a practitioner who has run my DNA through a self-decoded program. Based on my results, it doesn't look like I should focus on

strain training, but on power-based training. I attach the report, please keep this report confidential, so we're not going to share it. It's pretty cool that I can drill down like that. So my question is, is there a program with my pump that would lend to that type of training? The practitioner thought maybe pushing through the rest breaks and not doing anabolicabolic more like a circuit training.

But I know this isn't how it's supposed to be done. Thanks for your help. Okay, first off, the practitioner doesn't know what power is because that's the high-trained power. Yes, the circuit is a power. Second, they either didn't understand that the test or the test whoever created it didn't understand what they were writing because

power, you do strength training to develop power. Power and strength is the pinnacle. Yeah, they're brothers and sisters, right? They're super closely related. So I'm looking at, so again, I'm not gonna share this person's name or anything like real, so they has a pie chart and it says, you're optimal training type and it has strength,

power and endurance, those are the three options. That's so interesting that they separated strength and power. Yeah, that's weird. Well, that's kind they separated strength and power. Yeah, I know. That's weird. Well, that's kind of typically in the old school four quadrant things. So we used to separate the four quadrants of strength, power, hypertrophy, endurance

is how we like we used to separate. I'd so weird how they separate those because you're kind of splitting hairs a little bit. Now, power is just strength with speed. Yeah, it's accelerated strength. Yeah, but they're so closely related. And so that what does that that mean that the person only does plyometrics and fast strength training movements?

There isn't a power athlete in the world that doesn't do traditional strength training. So I'm in a guest that this is broken up similar to how this quadrant that I'm referring to used to break it up It was one of my national certifications can't recall which one it was, but that I remember teaching off of this and You had you so let's just use day only have three so so I have a pretty good guess of what it looks like. So strength would be basically five repetitions of, of what, so one to five, and in you be focused. Like traditional strength, right? Yes, yes.

No, excuse me, backwards on this. Power would be one to three rep ranges, and then long rest periods, strength will be five to eight, a little bit shorter rest periods, endurance will be, you know, 10, 15 plus repetitions and very short rest periods. That's how they would want. Now, this person's pie chart shows 15% strength, 55% power and 30% endurance. So this person is basically the coach is telling them oh they should focus more on power and endurance type training So I want to shit on this several ways. Yeah, there's a lot of different ways so Even if this was very accurate and true to this person

This idea that your DNA lens itself is if and it is this person's power So let's pretend I actually wrote a very specific, very good power program that we followed consistently for the next three to six power cleans and snacks. Yeah, I mean, just it's a very good power specific to that, right? And we follow that for three to four months. The idea that continuing that same program for the next three months because your DNA test says that versus me

transitioning you into a strength-based program or a Dernstase program now is ridiculous. It would be, that new way of training is so much more novel. Her body's now adapted to that power training we've done. So this DNA test is irrelevant now. It's also like this though. It would be like somebody coming up to me

and without asking them any questions at all, I'd look at them and be like, oh, you're built for basketball, that's what you're gonna do. Or, oh, you look like a swimmer, you should swim. Because you could look at, I could look at somebody and I could definitely tell you what sport they should be better at based off of their morphology, but does that tell you anything about

what they enjoy, what their goals are? and also the body change for your requisites. Is their body frame even adapted and strong and stable enough to produce that kind, generate that kind of speed and power? Yeah, look, strength training comes with its risks. If you add speed to that, you just multiply the risks. So power training should be reserved for somebody who's already got that stability there, and there's value there, there's definitely value there,

but it's weird to me how they separated the two. Like, what does that mean? They never do strength training, they should only do it 15% of the time, or whatever that means. Well, that's the part that I think is interesting, is that, you know, it doesn't matter what this thing says. If that person follows this and then sticks to that,

what the DNA says, oh, you were made for power. So what are you always gonna train in power? Because of that, it makes no difference. Also that's also a snapshot. Okay, so this is your DNA, but sometimes you're tired, sometimes you're stressed, sometimes you're diets good, sometimes it's not. There's so many individual variables in lifestyle factors.

This way to general generalized. Super general. It's like, yeah, it hurts my brain. And that's why it's going to direct people in the wrong way. Because somebody may read it, think this is the answer, ignore everything else, and end up going in the wrong direction. This is such a class example, too, of how we get like, you know, new, cool technology that gives us insight or something. And then I'll say, people love when you put them in a box, it's like, oh, that's me.

You know, like it's the same thing with the somatotypes. And you know, it's like, you put some generalized, like, oh, you can relate to it on some, like really small level. Yeah, yeah. And then it's just gonna categorize you

and like give you all these traits and everything else. Here's what happens. associated with it. DNA testing became, it got so advanced that it got to the point where we could do it for a relatively good price, right? So 20, 30 years ago, we couldn't do this now. Yeah. Go get your DNA tested.

And there's some data to show that certain patterns will correlate or connect to certain things. So that's definitely true. But with the commercial market data, say how can we sell this? Yes, right. Oh, a great way to sell this. Yes, we have this $8,000 machine. How do we, how do we, pay for it?

Well, here's how we can sell it. We can tell people based on their DNA, so science, your best diet, or hey, based on your DNA, here's another one. I bet you this exists. Send us your DNA and your partners DNA, and we'll tell you if you guys should be together, if you're a good match.

Based off your science, your DNA, because DNA means that you're compatible or whatever like there's so many factors that go into all the stuff that that and also we don't have like the greatest understanding of we do with certain with with certain genetic disease valuable is horoscopes yeah yeah a little more valuable. I'm just trying to throw shit. You guys were so pretty accurate, dude. Yeah, it depends. My eyes seem to be pretty spot on. You want to know what's weird, so that's eerie.

So I'm a queries, right? And whenever I read a description of a query, someone was like, God, that does sound like me. But then I remember something. I wonder how much of how much this played a role. When I was a kid, you know, your mom decorates a room in your real little, there was a, I had this picture, and it was like aquarium, and it had all the traits underneath it.

And as far back as I can remember, I would read it as a little kid. Now I wonder if I just identified with that shit because it was on there since I was a kid. So I'm like, oh yeah, I am those things. Yeah, that's me. Literally went in my mom's house, and she had like, I went through some old stuff, I was a kid. So I'm like, oh yeah, I am those things. Yeah, that's me. Literally went in my mom's house and she had, I went through some old stuff and I saw it and I'm like,

oh, I remember this, I wonder if that's... Well, isn't there, isn't there? And how can I hack that? It's like not phenomenal. But what is, there's a term for that where like, there's a strategy to why that it does work because they choose X amount of positive things that are relatable, that like, there's a, and they do enough of positive things that are relatable,

that like, and they do enough of it, it's like, oh, okay, well then, oh yeah, I connect with that, that's me, or oh yeah, it's like, well, if you look at all of them and write it that way, you'll find a few in all of them that way, so you can use that bias. You ever mess with people?

So I used to have this trainer that worked for me that was all into weird stuff, and this was kind of a mean thing, right? We used to talk a lot in my wellness studio like amongst each other with our clients. It was like this family environment, really small. This was kind of mean, because I made it look stupid.

So we were going back and forth. And I said, so you think it's accurate. She's like, yes, it is. She's trying to talk to me. I said, okay, I'm gonna read yours and you tell me if this, if you think this is what happened or what I read, assign that wasn't hers on purpose. It's like, see, that's so mean.

That's so mean. I'm like, that's weird because it's torres. And you're whatever. She tried to counter, but my ad was for my rising mood. Well, it's the thing where, you know, when you get, when you, when they say, when you, this is the same thing I'm trying to explain is when you get, you buy a new car and then you, you know, all of a sudden you see it all the time. It's not like they're all sudden,

they were always there, but now you're subconscious is now become aware of it, and so now it attaches it to that. So it's the same, it's the same for us. Now you know that there is some, this is interesting now. The time of year you were born may have some influence on your DNA expression

because it was either more sunny, there's certain nutrients that are more or less accessible or you're more or less likely to be exposed to certain viruses depending on the time of year. So that could influence you. So it's like, oh, I was born during the winter months and this tends to happen with people who are born during the winter months or during whatever.

So I don't know. Here's something, I don't know if this is true, Doug, look this up, that the majority of the people in the American Hall of Fame are Aquarius, I think it was, I think I'm just trying to make myself so I'm gonna query in too. Yeah, yeah, yeah, yeah, it's my excuse. Yeah, it's my excuse.

Yeah, it's my excuse. Adam's a Scorpio. Aquarius. What the American Hall of Fame? American Hall of Fame, I think it was. Like a majority of them are mature. It was the smartest people else I heard. Yeah.

The most humble. No, very humble. Yeah. Didn't you say you always else I heard. Yeah. The most humble. Very humble. Didn't you say you always identify with yours? Yeah. Yeah, I guess this is because you have a corpio. It's always like, passionate, and all the good points in people with your... Believe it or not, you're right.

Now, I knew it. According to the guild, there are more aquariums in the American hall of fame than any other sign. Does it say what percentage? It doesn't. It's a big percentage. So tell me that. Tell me how weird that shit is, bro.

Okay, is, did you say aquariums? Aquariums. Aquariums. Aquariums, yeah, there's a lot of aquariums in there. There is. So when he said edit, like it's all my face or justice. It's just a fish tank and stuff. Shamoo.

Dude, I read something that I thought was interesting, was really eye opening. Now, after I read that, I kind of went down the rabbit hole of like trying to confirm it. And there's definitely, it's one of those survey type of studies, or not studies, but surveys where they break down a percentage or a time or numbers of average person.

And so it varies where you get this information. But nonetheless, they were all lower than I would have expected. Do you know what the average face time, you as a dad, you spend with your child a day? On average in America, whatever. So like, face time meeting, you're with your kids. Yeah, and what I'll add to that is that this excludes bath time and cooking.

So pull those two out of the equation and then just interacting, playing, talking, teaching in for a day, for a day, 60 minutes. Yeah, under 35. That's terrible. Now, are they including dads that aren't present and all that stuff? Is that skews the shit out of the numbers? Or are these, is this a point? No, it was like, it was a, yeah, they were, they were asked, like the survey took like, how many hundreds?

Listen, you know what though? I'll tell you what. So we're lucky now because we've done this and we all get home earlier than we were supposed to. Well, this is the point I was making. You guys, like it really, we just talked about this other day on the podcast, how much I was inquiring about you guys's early,

your young kids and when you had yours. Yeah. Because you guys had to work Belle to Belle and I'm like, I can't imagine, like, your young kids, and when you had yours, because you guys had to work Belle to Belle, and I can't imagine, I trip out, we have one day a week here, sometimes where we work a little later than four or five o'clock, and I get home late, and Max is already eating dinner and getting ready for bed, and I'm like, I can feel, oh my god, I missed out on that time. And I'm like, holy shit, this could have easily been my life,

where every day I missed out on that. So yeah, I just thought under 35, and then you talk about the role of the father, right? So yeah, I mean, obviously having a father in the house is better than not having a father in the house. But boy, it's, when you think of stats like that, it's only a tiny bit better when you're only spending that minimal of time

on influencing him. Yeah, I know. Gosh, crazy. You just think about it. The average person would get off a work at what, five, right? That's the average, right, nine to five. Most people probably get off a little later.

Then you get a drive home. So you're probably home by, say six. Six o'clock. Little kids typically embed by eight. At the latest. At the latest, seven, seven, thirty, eight. That's all right. It's for me, right?

So seven, thirty, eight o'clock. So you get home and between then and then, the latest. At the latest, right? 7.730. The same time, right? It's for me, right? So 7.38 o'clock. So you get home and between then and then, if you're not with them the whole time, that makes sense. Well, and for us, the pattern is dinner at six, six 30 bath time, seven to seven 30 reading. Yeah. So it's, I mean, you're literally, you would, I mean, I guess I could slide in for just reading time or what I like that

But I mean that it's you just very very little time if if you and that's a saying you have a nine to five Which a lot of people work a lot later than five o'clock, you know or have a major commute they have to do But and the and then here's the hard part that I think is important for us as parents all of us to just always think of and be mindful as you see important for us as parents, all of us to just always think of and be mindful is you see research on that to show like how little we make like actual face on that. And then you see that what it says as average screen time for kids. You know, now you're in the hours. Where are they really getting the influence? That's right.

And so who's raising your kids? Right. Like, so I mean, there's nothing you can do about a dad who's got to work at seven o'clock every night like it is what it is. But there is things that I can do that when I am present and I am around, and am I choosing to allow him to sit in front of the screen when I already have minimal time with him.

And so I wanna share it. It takes work, man, because I get it. Look, I get it working parents, right? You come home and you're tired. You're already spent, you work as hard, probably, and you come home and you're tired, you're already spent, your work is hard probably, and you come home and you're kind of spent, and you want time for yourself. So it's not, and here's the thing that I think a lot of parents, you start to figure this out

sometimes too late, it takes effort. It's not like a relationship with your spouse. Oftentimes it takes effort. It's not like it's just, oh, it's so easy, it just works. Like to be there with your kid, oftentimes you have effort. It's not like it's just, oh, it's so easy. It just works. Like to be there with your kid, oftentimes you have to be like, do like, oh, I want to relax, but I'm not going to. Listen, one of the reasons why I waited so long to be a dad is because I was very aware

of how selfish I was as a person. And it is the most selfless thing you will ever do in your life. Period. Ever. Nothing will ever even come close to what it's like being a parent on the level of selflessness. I knew that and I knew I was a selfish person. I was okay with it.

I didn't have a lot as a kid and so I'm doing it all now and I want all there now and I'm gonna do what I want it and that was my attitude. And I knew that I couldn't do that simultaneously while having a son and we would be,

because then I would be with that every night and be like, well, this is my time. I wanna watch this, I wanna do that. Yeah, yeah, it'd be about me where it's just like, that doesn't even, about me doesn't gross my mind in these days. We've been going through like a decade of, you know, being there with the kids

and raising them and all that. Like you go through a period of like, well, when do I get to do something that I let really builds and grows me individually outside of just me coming to work and then providing? And like, how do I fit that in? And like I went through all that with like trying to give back, like my justification was I'm giving back to the community. I'm helping like these kids and fostering these kids

like through the means of football. And I'm like, this is something I used to be able to do well and I can establish that. But I just felt that disconnect between my own kids. It was brutal because I'm like, oh, I'm doing always good things. And I'm getting involved in this and that. But and I thought maybe they'd want to come down

and hang out, but it's like it just turned into me like parenting airbales as kids. Listen, listen, I this this really hit me. Well, first of all, what we're talking about, I have a very unique perspective because I have four kids with a huge age gap in between the first two and the second two. And I'm going to say I heard this all the time and I experienced it firsthand. That time, it's once you lose it, it's gone and it goes by fast. It doesn't feel like it when you're in it because because it's, it's, it's a grind and it's tiring and there's like, let's the stuff going on and stress and the house is a mess and all that stuff. But

I promise you, it goes by so fast and then it's gone. And right up until they're about 13, that's where you're going to spend most of your time with them. After that, they get more influence by their peers, by, you know, like I said, their friends, stuff like that. And at the older they get, the less you see them and the less you have that influence and the relationship you have with your kid, you have to think, well, I mean, hopefully you want to have a lifelong relationship with them forever to where you get old and they come over and they want to be with you, whatever. That's how you build it. Well, statistically, that's unbelievably low. Was it one of you who brought that in the middle? Very low, I had not heard what it was,

but after the age of 18, like the amount of hours or days that a kid spends. Think about this, like, not to throw anybody under the bus or whatever, but like, think about, you know, I use myself as an example, I love my family, love my parents. But when I want to talk about things that are deep and I have challenges and I want to whatever,

I don't typically, and my parents are extremely supportive. We just didn't have that relationship growing up. It was much more of a like authoritarian, you know, do this, do that obedience type thing. If you do that with your kids, when they get older, they're not gonna want to hang out with you. And that's what you want. You want your older kids when they're adults,

like they want it on their own to want to come by. And hang out, rather than like, oh, I by. And hang out. Yeah, exactly. Rather than like, oh, I gotta go visit my dad. Yeah, I gotta go visit my mom. You know, type of deals. Yeah, like the pain lip service or something. Yeah, you know, so. It's funny.

That's also an interesting conversation and thought for someone like me, who, one of the things that drives me crazy about Katrina's family is how much they do that. But it's also the same thing that gives me that appreciation because I also see that. Yeah. You see there, I mean, Katrina is the baby of the family, right? So she's got brothers and thing that gives me that appreciation because I also see that. Yeah.

You see there, I mean Katrina is the baby of the family, right? So she's got brothers and sisters that are in their mid fifties. And I mean, they were all together on Sunday. We were all together the Wednesday before that, the week and then if they want to do anything, they always want to do it all together or if they have an issue and the like someone stroked someone just had a break up or up or something has gone on or someone had bad grades at school, the whole family gets together. And it's like, they all confide in each other and it drives me crazy because I'm the opposite. I grew such a distant family and so it's just

overwhelming for me. It's like, man, once a week is already a lot. Two, three times a week and do we have to evolve? So everybody can develop. Everybody are conceived to develop that with them. That's right. That's right. So I've had to work on that. And now, and now as a father, it's become a lot easier because now I really see it. Right?

Having a kid really changed that perspective. See, being not a kid selfish me was just like, what the fuck, why do I gotta do this? I don't wanna do this. I don't wanna do this. I'd rather just you and I go do something. Now, as a parent, I have a different perspective and I'm like, okay, and I don't know how much Katrina

even notices or not, but I know, there's times now where my national gut instinct is like, no, I don't wanna go there. I wanna stay home and relax, watch the games and the comfort of my home and stuff like that. It's playoffs right now, but I actually go, let's go. Let's go there, I wanna go. I wanna go there.

Because I know how important that's gonna. Let's go there. I want to go because I know like how important that's gonna be as he gets older. So that, and I already see how much it's helped me now as a parent. That's awesome. And nothing changes a perspective like that. There's just like talk, I don't know, it's just clip. And I think it's Jordan Peterson that's saying it.

And he says, you have this opportunity when you have a child to develop the deepest possible relationship you could ever develop. And then he says this part, which always gets me when I hear it, he says, and the cool thing about this is your kid wants that. All your kid wants, for any parent right now, listening, you know this,

all your kid wants is to develop the best possible relationship with you. And they will do anything to do it. They'll literally do, to the point where, I mean, there's shitty parents out there whose kids still come to them because that's all they want. Like, where else in life are you gonna find

someone like that with that potential, right? So it definitely is challenging, but it's super worthwhile. I mean, along those lines, I would tell you guys something kind of cool that I started doing. I've been, you know, obviously Jessica and I have been reading a lot about parenting or whatever and she's like a fanatic about it. So I love it because she'll share information with me.

And one thing that I'm doing is, or I'm trying to do is whenever my little one is playing, my tendency, and I think this is a pair, a lot of parents have this tendency, is they want to go over and structure the play or organize it a little bit like no, no, no, do it this way. And here's what happens and try this. But this particular article I read said, let them do their own play, and the way you engage with them is you comment on it or let them lead it. So I've been doing this with Aralius, I'll sit, we have a playroom, and I'll sit in there,

and I'll hold Dahlia, right? So she's only six months old, but I'll have her sit up so she kind of is watching. And I'll start it off, and then he'll go off and do his own thing, and I won't say anything, I don't care what kind of mess he makes. If, and long as it's not dangerous, I'll let him off and then he'll go off and do his own thing and I won't say anything, I don't care what kind of mess he makes. If, unless, long as it's not dangerous, I'll let him do whatever he wants.

And he makes a massive mess. I mean, it's like literally turns the room upside down. But as he's doing this, I'm commenting on it. Like, wow, you threw that really far. Oh, you just wanted to see that fall off the table, didn't you? And he laughed. And I'm gonna watch him. And he has a blast doing that.

Versus what I used to do when I'd be like, no, no, don't do it that way. You shouldn't throw that. That's not for here. Do this over here and control control control. Totally. Just let them do their thing and play and watch them and have a good time.

So yeah, Max, I told you guys that he, the iPad thing, like the angry bursting, right? We've removed that. It's been great. And he doesn't even notice it's gone. But what I, what he does is he acts out the game with his toys. Isn't that great? Yeah, it's way better. what he does is he acts out the game with his toys. Isn't that great?

Yeah, it's way better. So he, yeah, so like now, like he'll be like, and it was really cool too because it's not like he hasn't ever asked again for the iPad. If I'm home and he does that, like I'll tell him, let's go play Angry Birds you and I. And so he knows that that's like where we play with his jingle locks, he builds the towers up

with the jingle blocks and then he puts the little guys on them and then he just like the angry birds game Where they shoot the throws it over? Yeah, so they yeah, well that sounds fun. Yeah, no, he does He builds that we stacks him up and he this is like I did not teach him any of it This was all on his own when we removed the game He started to it play it out with his toys and he used the jingle blocks to build the little towers up like they have And then all the little pigs are on there and then you shoot shoot the birds, and then he throws the other toys at them, and it's like, oh my God, it's so funny.

But give them that space to create those things, and they will. And also just know you're gonna be tired sometimes, you just gotta kind of, like there's games I play often when I'm tired, where I'm on the ground. So I'm like, okay, we're gonna play, the game is I'm weighing down,

and you get to do that. Oh yeah. It's a tire, man. Oh, it chased a two-year-old around the house. No, you know what, I think that's the most important thing to communicate is that it's easy when you, I mean, most people, most dads love their kid, right? It's not like and want to play with them.

It's the times when you're exhausted and you're stressed. Or they want to play something that, let's be honest, like you have a little kid, they oftentimes will want to do the same shit over it and over and over and you just like really we got to do this again. Do it. Yeah, my dad hack with that was like I I actually bought like an old school CD player and so we would go to street light records or we go wherever and I'd let them pick out like in the classic rock section, something that they'd want to listen to. And then we would put that on and make sure of course, like, you know, oh, this one's probably the best, you know, it's like Led Zeppelin or like, you know, cream or so, you

know. And so I put that on and then we just build and play Legos to like, and we'd listen to the song and see if they like it. And then we'd switch it out. And it was just like a little bit more, instead of it just always being the same thing over and over, it was like an added thing. You both just reminded me of a memory that I had that I couldn't wait until we grew out of this phase

because I made the mistake of doing this one time and to your point self, like they just get stuck on it. Like it was around, he was around, he was around, he released his age. I pulled him in the closet one time and he had this, this is like when he was getting into flashlights, turning flashlights on and off. And I took him in the closet, it closed the closet, it was all pitch black,

and then I took the flashlight and held it up, and I like spun it around like a dance party. He's like, I was like, dance party, dance party. Oh my god, bro, he loved it so much. It was just like every day, I had to go to him like, oh my god, so talk about being like exhausted, not wanting to point, it's like, I gotta be in there. Dancing around, spitting a light around the dark, I'm like, fuck dude, that's one of the first things. It's not a minute more dancing. Oh, yes, you ever like so that was one thing to get so Gersing at a certain point right like because my kids too it was like any song came on We'd be walking out in public downtown Santa Cruz or like Disneyland or whatever. They're just yeah

I just going for and they they wouldn't want to leave. They're just dancing still like a bunch of like crazy hippies And I'd like just stand there, but yay. You know, like the cheer them on. And meanwhile, I'm like, okay, let's go. No, no, no, no. I just kept going. Well, I could not wait till he let that go. I was like, I created a monster with that.

And then you do, you just gotta, it's all he wanted to do for like, it's six, seven months. It goes away. That's the thing is that people like, appreciate it. Yeah, dude, because it does change. Like I saw the other, there was a lot of it. You know, that's what motivates me, away. That's the thing, is that people appreciate it. Yeah, because it does change. It does change.

I saw this other, there was a lot of it. You know, that's what motivates me, though. I'll tell you, right? Because I know that. You know, like I've seen it happen enough times now. And when I'm, as a part of me, it's like, there's going to come a day when he never wants to do this again. That's true.

I tell myself that when I'm like, I don't want to be doing this. Yeah. I don't want to be doing this. I'm like, I'll never get to do this again. I'm never going to do this again. I read this one. There was this one post I read where this dad, I guess this little girl was like super, she was like three years old, super defiant and whatever.

And the dad wanted to be very disciplinary. And the mom says, don't, don't crush her fire. Don't, don't, don't beat that at her. She's gonna need that, she said this to the dad. She's gonna need that one day. And I was like, oh yeah. Like how often do we try to to change something about a little kid because it's loud or annoying?

You're like, that's, first off, they may never do that again. So enjoy in number two. What am I crushing? What are they, what are they gonna potentially not develop as an adult or be insecure about as an adult? You guys know, you guys saw,

we talked about it on the podcast. I think you all saw the Zuckerberg winning the Jiu-Jitsu tournament, right? Yeah, all right. Did you hear? No. Oh, that it was rigged. Well, that he lost and then he made them redo it. Wait a minute. Yeah. I did hear that, but I didn't know if that was just a full floor. How could he do that? How could he make them redo it? So it's, I mean, you can see you're like a penalty or something that he's just complained so much to the refs. I mean, they already awarded the other guy. Winner.

Yes, winner. And then you see Zuck like arguing with the ref and then I guess they restarted the tournament after the fact and then the second time that you want. Look it up, Doug. I had no idea about this. So there may have been, so without watching the video,

sometimes stuff like that happens where there's a couple judges, they see something the other person doesn't. So hopefully it's something like that and not the fact that he's Zuckerberg. I mean, it sure looks like in the video. I mean, you have a situation, you see it, and you see him raise the other guy's hand, and then you see Zobr Turn, and he's like,

pleading his case, dude, I have to say this, having competed in both Judo and Jiu-Jitsu, Jiu-Jitsu tournaments sometimes can be so political, it's actually embarrassing. Like I compete. So is it for the same reason as like how bodybuilding is is because the schools that are represented there are also the ones that help sponsor the events.

And it's still it's still point dream. So it's like, you know, you can all the magic, all these things are like that. You know, I bet you gymnastics is and you don't even realize it. Yeah, the people that put up the money for these things to happen. But I had to know that there's a huge sale. There's wiggle room in there to manipulate it. Okay, but that's how bodybuilding was just like that. Yes, there's wiggle room and then there's obvious ridiculous.

I happen to mean a tournament. I competed in a tournament and my last match was a guy that went to the school that was hosting the tournament. You have five, I think, was five minutes to get to the school that was hosting the tournament. He, you have five, I think was five minutes to get to the mat when they call your name. If you don't, you automatically forfeit. The guy showed up, okay, two hours later. Left showed up two hours later, they had us do the match.

And that's like, look, I wanted to go against him and I ended up beat him anyway. Yeah. But I remember thinking like, if that was me. Pro was like, my first show, it was so crazy, the crowd booed, booed the judges. Cause it was so obvious, I was so ahead of everybody else. Especially that.

And then they don't even call me out on the top five and the whole crowd booed. And then you had judges and other people coming up to me and talking to me. It was so, and then it's gonna happen in any sport if you think about it. Cause I mean, when I was coaching little league, like for instance, and we were like

Honor away to get into to the playoffs. They were one of the ops I found out later was a father of the other team. And so kept calling like obvious strikes balls. And then they loaded the bases and then there was one play towards home where the kid like through it at home got him out and he called him safe and they won the game. And everybody was like, are you kidding me? And I'm like, y'all this guy's dude, it was so obvious. I better murder him.

That's so funny. That's so funny. That's so funny. There I tell you that one time. Okay. So I was like third base. Like I was doing third base coaching and I think it was Ethan was running around the bases and then they were throwing it in from the outfield

and it got to like home base and he didn't know because he was like, I forget how old he was but he was young at the time and he kept running like he was gonna run to home plate and they had it at home and like, I'm like, no, get back, get back. He was like, eh, run it and I closed line them. And it was like just a reaction.

I didn't like think about it. Oh, just no. And then he falls down. Then he like went right back to the base and then only a few people saw and they were dying laughing. And like I didn't get any kind of like penalty or anything for it, but I totally like obstructed. That's, yeah, it's hilarious. Whoops. Dude, I met

so my, my cousin, she just graduated. I think it was Sac State. And she, I mean, what is the highest honor? It's not Magnicom Lade. It's the one. She graduated with that. So shout out to my cousin, Bella, she crushed hardworking girl. Anyway, she introduced me to her boyfriend and she said, oh, he plays, he plays and I knew right away by looking at him What position he played in baseball because this kid's quads were like this big and like these are ketchup for sure They kids sitting in a stretch sitting there Quad position and his quads are like that's a hypertrophy I mean side strength training. Yeah, you sit in a stretch like that to support yourself

You're gonna have big ass squats. Big quads. You're gonna destroy your knees later on life. You know what's weird, sports stuff. I actually heard who was interviewing Steven Collar. We haven't had him in a long time. That's a long time ago. And I actually heard, I don't know if you knew this or not, but he talked about flow being a evolutionary trait.

Have you heard of that? A probably. So the theory, I've never heard that, but I would agree. Yeah, the theory is that it's the evolutionary trait. Have you ever heard of that? Probably. So the theory, yeah, the theory is that it's the evolutionary trait of mastery. So when you've mastered a set of- You built all that to announce in your subconscious. Yes. And so that is like was the, you know, evolutionary reason for keeping that. So I mean, I would imagine that like there was obviously some sort of mastery and throwing a spear

and doing stuff, practicing it so much, chasing an animal down that you become so like, that's where I geek out on all the cultures that like that was their thing was, you go like Samarizer or like where they, it was just about perfection. And like whatever the craft was, that was beneficial for the tribe, you know,

like that was what they just hyper focused on every single day to perfect and in. I don't know, there's something beautiful about that. Oh, it's, you know, there's only been so many times in my life where I can like truly recall, like, oh, what I think is like the purest form of flow state. Yeah, yeah, let me ask you, when you guys felt that?

So snowboarding is the most I have felt it. So there's time, oh yeah, when you're, where you feel like you the most I have felt it so there's time oh yeah when you're Where you feel like you're not even thinking about what to do. I feel I feel as if I my my boarding me are one with the ground So like it's like it's you're and you're flying it like just a top speed and you just you know little hitch Yeah, there's there's no wobble. There's no any you just you're just acting. Yeah. I mean, I'm listening to music. I'm fit and I'm like in Joe. I'm like in in it in such the moment that you just you feel everything. It's such a basketball too.

So like when you get and this is group flow when you get with a group of guys who you've been playing with for years and years, you know, they are you know, their tendencies. You know how they react when someone know their tendencies, you know how they react when someone does. What are they feeling? And then, and, and, but it's, and you only get moments of it. So it's not like the whole game is like, oh, just because I play with these guys forever,

we feel like we're in flow. You, you get in this where it's just, everything is seamless. Yeah, you're all synced up. So those are, there's a, and there's only been moments I feel like in basketball where I felt that and snowboarding has been more, more times. But it's, I can, I can only imagine that's what it's like for when we see these crazy things,

like these skiers who hit these jumps and they're like spinning six times, you're like, how in the fuck can you do that? That's not reaction, that's just. Yeah, that is not at all reaction. They are 100% in the moment, you know? Who's that one sci-fi show that, so I'm trying to remember what the name of it was,

but basically what I'm getting at is the concept of group flow where they actually engineered it. So it's like everybody had a chip that they're nearly linked up to each other. And it's like, they were like a special force test. That was, I didn't see that. Yeah, what was that? It was just a cool concept we didn't see that. Yeah, what was that?

It was just a cool concept, because it was like, yes, you know you already get there naturally by being under extreme stress and like everybody's like collectively working towards the common goal. And that's the way that you can achieve group flight. That's another great, like,

another great, so the higher the risk to, the more likely you are to dip into that too. So that's why these crazy extreme things, they force you into that same thing with like your term about like seal teams and stuff like that. They'll talk about, and I think stealing fire rises superman got into this because they talked about the seal teams. But like they don't even train, there's not like the guys just, there's no communication. They just know if he goes this way, what he's supposed to do.

So you think they, they obviously they have their hands But yeah, but there's just like you've trained so much with this guys that if he reacts He reacts a certain way you know just what to do than this person to do and it just it flows as one unit Mm-hmm, and they practice that they and obviously it's a life or death in their situation So their ability to get deep into that flow state. I felt flow with you guys Creative program creating program. I felt that with you guys. We'll create a program. Creating a program. I felt that way.

Prime was the most I felt that. I felt flow with you Adam on a podcast once where you forgot where you were going to say and you started coughing. Covered up and I went right into the thing. He knew exactly what you were doing. There's no way to like just, I'm not gonna talk. That's a good point.

There's been moments of it. I can feel in the podcast. I felt that a lot in sales presentations in the past. Yes, that too. Where I'm with other people and we're presenting and you know when to shut up, when to talk, the angle and how to overcome an objection and work together, I felt that before,

doing that kind of stuff. It's a cool feeling. I mean, I think it's like connecting to, you probably feel it, I would imagine, I'll ask you this, Justin, you probably tap into this when you go to I'll ask you this, Justin, you probably tap into this when you go to a concert and everybody's super into the band or the music and everybody kind of connects.

Everybody's enjoying the same thing at the same time and the same place. It's like, yeah, it's powerful. Now, there has to be a negative side to it because that's got to be mob mentality, right? Yeah, because you can manipulate people in that state, right? Like, and that's the kind of the scary dark side of it, where you see things like Woodstock, too, when was that 90? A nine or six? Yeah, it was like, so yeah, so everybody sort of collectively,

it was like in the air, where there was like this destruction and somebody starts it and then somebody else thinks it's funny. You know, there's gotta be something else that's there also though with music because music is also a form of communication and language for us. And so... Oh music, that's part of why you're getting like music.

Music is one of the most effective ways to get people to feel the same thing. Yeah. You want to get everybody to feel the same emotion and you want to do it effectively. You could do with speech, you could do it with imagery, but music is one of the more effective ways. Yeah, this would be an interesting conversation

with Kotler is to ask him that is, if like, because I feel like there's something more there. Because like you're not taking a bunch of basketball players, snowboarders, other sales guys that we're talking about, all the other forms of flow, and manipulating them because they're in flow. But the music one, you're right, you could and you do, but I think that's less about the flow them all being in flow together and more because one, you're right, you could and you do, but I think that's less about

the flow them all being flowed together. And more because of this is like this, what music does to the brain. Well, music's powerful. I don't even think we fully understand why. First of all, why the hell is music value? Like so weird. And it has to be in every movie or like there has to be it in the background. Otherwise, have you ever watched like a movie without the soundtrack?

Watch a sad or happy or inspiring thing? Well, isn't it like the thing that Disney hacked into first? They were like the first ones. They've ever watched a great Disney documentary so that they always have the orchestra going behind and stuff like that. And it's so weird when you don't hear that in other shows.

It takes away from it. Yeah, it does. Now, it's very powerful. It accelerates learning. It lights up the entire brain. And you want to talk about memory if everybody knows this. You want to remember something. You put it in song.

Yep. And it's a crazy hack. It's a crazy hack. It's weird. We don't know the kids at school don't talk more of that. They are taught some of that. You sing your ABCs or some things that we use songs.

You know why? Music and sports and art have been taken out of education because they've been considered not important. Mainly because- So smart. Stupid. You know how I memorized shit at it? Philosophy's another one, right?

Philosophy taken out, like, mainly because people, without knowing any better, just assume like, what is this, this is not really, oh, it's well-rounded, big deal. This is an important, when you science, technology, math you know you know maybe English and that's it but the truth is taking those out makes kids worse at everything else yeah and you don't develop certain skills well-rounded no fully like philosophy like don't you wish kids were probably got these questions post to them and the gotten the discussion debate I was talking about Jessica about this last night.

So you figure out what you actually believe. You know why things get so polarizing these days? Because nobody practices this particular skill. Think of your, the opposing opinion and can you argue it better than your opponent and can you understand where they're coming from? Nobody does that. If you did that, you would have less polarization.

You'd have less of this insanity. You'd be like, here's the position, take this side, take that side, see if you can argue both sides effectively. I mean, worst case scenario is gonna happen. You'll argue your side better because I understand. Well, the only way you even find truth. If you don't have any kind of counterpoint and you don't have that discussion, it's just fed to you.

And you're just literally influenced by one narrative, one bias. This is how I answer fitness questions to people a lot, because many times you can argue both sides of a question that we get, and I normally will start that with someone who's asking the question from me is that, I can argue both sides, but here let me explain to you

why I lean more this way, right? So I can make the case for the other way too. So whoever's selling you on this idea that that's what you should do, I can make that case too. I could convince you by telling you this, this, and that. But this is why I lean this way. I start that conversation a lot of times like that when talking to somebody about fitness. Speaking of hacks, I tell you about another hack I started this morning.

So you guys know the studies on like getting sunlight first thing in the morning. What it does for your health, your security, rhythm. It's got pretty profound effects on things like anxiety, depression, and it's such an easy thing to do. The problem is most people get in the car, drive to work, get to work, and that's it. And so I was talking with Jessica about this yesterday, and I said, oh, I open the sun,

I just opened the shade to the sunroof, and she goes, take, I opened the sun, I just opened the shade to the sunroof and she goes, take, open the whole sunroof. Some of the UV rays are blocked by the actual window of course. And you're not getting the wind in the air and I'm like, well, what if it's cold? She's like, that's good.

You want that discomfort and I'm like, yeah, you're right. So that's why I did this morning. Six a.m. I'm driving to go work out, open, and I've turned a heater on if it's too cold or whatever. And I felt so different. It was a, I go, what a great way to get the day started by driving with the whole window open at the top. I do that.

Everything's coming in. I do that all the time. Every morning in the morning. Well, partially too. I mean, if it's not raining right now. Cause I want to, I want to do it on my head too. I'm saying. Yeah.

That's part of part of what you're saying. It's good. It's good for my psoriasis. It's good. I need the vitamin D like that anyways. But yes, I've, I've observed that it does feel so much better to do that. So I will even, if it's cold, I'll run the heater in

and keep it open. I'm like, just that fresh air blowing on you like that too. Just, I know you got a long commute, you know, give a shot. Yeah, no, I will, for sure, do that. And I've, I've felt the fact that if I'm on like a long drive, it's usually when I'll do that, or if my dog is like with me and I'm taking him somewhere

because like it's always a funny thing, so I'll have like the truck and then it'll open that up and it's big old head is through there. It breaks out. Yeah. Dude, speaking of feeling things, so the other day, I can't help myself, right? If I see a supplement or something

and it's, yeah, a little, a little interesting, I'm like, I wanna try this. So I'm at the gas station of all places to get to try this. And gas stations now sell CBD products. That crazy. Have you guys seen this? Yes.

At the register. That's when you know it's like gotten to you. So they had this like, right next to the boner pills. Right next to them, right? So by the way, those boner pills, have you guys seen the studies on those? No, no.

Okay. They're mostly vaguer, right? Like it just sprinkled. They'll have illegal pharmaceuticals in them. Oh, half of them. These are selling them now. Yeah, dude, and they'll put in like traces of meth in there. Yeah, weird shit.

Probably. Anyway, don't take bone gas station bone or put it. But it said CBD, and I think it was 20 milligrams, which is a good dose. I know what CBD feels like at that strength. So I bought it, I took it, nothing. I felt nothing. I have to say, the majority of these products,

I say they have cannabinoids, probably have nothing in them whatsoever. Nobody checks, nobody cares. It's all about the trend or whatever. It's their garbage. I mean, I would say north of 90% and the reason, unless you, or maybe you're a more optimistic person and you have more faith in humanity, and unless you, or maybe you're a more optimistic person

and you have more faith in humanity and you think that most people who run businesses have lots of integrity because it is a space that is not regulated at all. There's lots of opportunity to cut it or make it not as expensive to source. And it would be very, very difficult for you to prove without some sort of random third party testing.

And so, and you could still pass it off, it's gonna smell the same, look the same, there's so many things about it that the average person would not be able to tell. So yeah, no, I mean, and of course greed is what drives most of these people. So if I could tell you like, oh, you could, you know, leave 15 to 25% of the plant matter in there,

it's going to make the volume of that two times more, reduce your cost by 50%. So basically take your business where you're making a million a year, now you're making five million a year, and this costs you more money, what would you say? Yeah, I mean, very few people are taking that path. And this is why, and I have, as you guys know, I have a lot of my family members taking Ned,

most of them had tried CBD products before, and they all said, oh, I've tried that. It doesn't work. It's a very much effect from here. I try this, let me know what you think, and they all come back and they're like, oh, I feel this. I don't know, you're supposed to feel it. They've really ruined the market for cannabinoids. Like you, you take something that's really got cannabinoids. I'm not talking

about TUC, but just actual, you know, the non-psychoactive cannabinoids. And you take an effective dose. You'll know. You're not going to, you should not be sitting there after you take a CBD hemp oil product and be like, do I notice it? Do I feel it? You'll feel it. You take NAD, take a dose that's effective, and give yourself about 45 minutes. You'll know you took something.

You'll feel it. You feel the slight euphoria, you feel the enziolytic effects, you feel kind of good, looser, less pain. It's pretty much- It's my go-to. I really start feeling like, you know, especially

when I'm getting tired at all, I know like my anxiety starting to kind of build up. Like it's, it just helps me to relax so much. It's a great, I took it this morning. I don't normally take it the more in time, but I did take it today just because I was like filling a little anxious from the caffeine that I take it and I love it with caffeine. Oh, yeah, great combo with caffeine. It gives me that similar like theinein type of feeling from it.

Yeah, it settles it down. It settles it. You still get the up feeling from the caffeine but then it minus the jitter or anxiousness that you get with it. That's right. We have any shout outs for today? I have a shout out.

I actually read this book a while ago. I saw a dog reading it in one of his stories. Chris Voss never split the difference. We get a lot of coaches and trainers that ask me about like sales, training, and sales books. And so that's a really good book. There's an art of negotiation and stuff like that. And even though I've read similar stuff

in other books before, it's very well written and it's entertaining and very, very informative. And so if you're in sales or you're even, and even if you're not in sales, I think the art of communication and the, the form of being able to win a debate or an argument is valuable for other people besides just sales people. I think that I have found that skill set to serve me

in many other pursuits other than closing just a sales deal. Check this out. There's very few products out there that actually help you sleep faster and better, but we found one of them. It's called sleep breakthrough. So this is a pre-bed drink that combines the power of magnesium.

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Brian, what's happening? How can we help you? How's it going, guys? What's up, man? Good to have you back on man. Yeah, thanks. Thanks again for the help of the last time with the symmetry with my football team. Just to give you a little update. We win 10 and three went to semi finals and we suffered almost no

injury. So wow. The symmetry stuff was awesome. Hell yeah. It worked. Fantastic. Justin, what you share with me, man, I was really, really epic stuff. Rad, yeah. I'd love to, yeah, offline discuss more of that and like how that's worked out for you guys, for sure. For sure. But this time I'm calling it for myself. I've kind of hung the whistle up. My daughter was born on the 13th of this month. And so now I'm running around with the 17-year-old stepson. I got my almost four- old and now a brand new baby girl. So I was, uh, I was the middle of doing symmetry. I finished phase three and now I've jumped into maps 15 advanced. Cause there's no time.

You guys are an old-sally. You're crazy for as many kids as you got. We're telling that every day. But, uh, I'm whipping through these workouts pretty quickly. I'm hitting like 20 minutes and that's with a 10 minute priming session. So, I'm going to these workouts pretty quickly. I'm hitting like 20 minutes and that's with a 10 minute priming session. So like most of my workers are like 10, 11 minutes long. I'm taking the minute in between. So I'm wondering is there like a focus and intention that I should be doing? I know Adam talks a lot about tempo. Like where should I be at

with the Maps 15 Advanced to kind of get the best bang for my butt? Okay, well, are you getting stronger with it? I'm in today's day one week two. So I'm giving an idea. I did the Bicep, uh, the deadlifts and the Bicep girls. I did 225, um, last week, and I was kind of tanked at the end. This week, I'm a little bit better. It was, I wasn't as tired at the end. And then Bicep girls are Bicep girls, so nothing crazy. Yeah. If you're getting stronger, I would just stick to what you're doing. I wasn't as tired at the end and then bicep girls or bicep girls, so nothing crazy. Yeah. If you're getting stronger, I would just stick to what you're doing. I mean, you could add an extra exercise.

I would do that occasionally when I ran through the program, I would add sometimes an extra exercise at the end. So rather than doing two, I do a third one, or I'd add an extra set or two depending on the lift. Like, if it was a dead lift, I would add a couple sets. But if you're stronger, if you're getting stronger, you're on the lift, like if it was a dead lift, that would add a couple sets. But if you're stronger, if you're getting stronger, you're on the right track. Because our tendency is to continue to add volume

until we hit that limit. You don't wanna do that, especially when you're, when you're not getting great sleep. Yeah, I think it's, I mean, I think it's beautifully laid out for somebody who just wants, like, has a time right now with a newborn, wants to just kind of maintain muscle and stay strong throughout that process before you can really ramp it up again.

But I did the same thing too. I used the foundation of how it's written and then I like to focus on rear delts. I like to put some focus on calf work. So if it was a day I was feeling good, I had some extra time. I'd throw little exercises in there like that to complement the core exercises that were in the program. But I wouldn't deviate too much from it. I think it's, I think falling into a T is pretty ideal.

Okay, okay. Kind of a follow up question to that. Since I know it's nine weeks and hopefully Baby Girl is sleeping a little bit better by that point in time. Where would you go as far as programming goes from an advanced maps 15? I have everything and I literally mean everything except forD. So where would you want me to go or where would you suggest me to go from the advanced 15?

All right, well, two things. I'll say you're probably not going to get better sleep in nine weeks. Usually, usually tastes a little longer than that. But let's say, let's say you're one of those lucky people. I mean, maps and a ball like would be a good follow-up. You know, maps performance would be a good follow-up. Any of our core like would be a good follow up. You know, maps performance would be a good follow up. Any of our core programs would be a good follow up. Or you just keep running maps of teen until you feel like you can move on to something else. And then the second or third time around, like I said earlier, you can add a set or two

or an exercise and add a little extra volume. Yeah, you have a lot of you have a lot of option here. You could follow the 15 slowly add exercises and do like, so I'll just recommend it. If you've been through most of our programs and you have a pretty good idea of all of them, this is also where I like to kind of mix and match some stuff.

So I would love to see you like an anabolic instead of maybe like a heavy focus, maybe light focus with mobility. So maybe take a little bit of a performance, the mobility movements that probably help you the most, you know that better than anybody. So add that into your routine and then maybe touch up some muscles that you want to on focused days. So something like that.

So you could do an anabolic and in the trigger, excuse me, not focused days, trigger days. On your trigger days, do more of a mobility type of a focus with some trigger workouts. Yeah, just look at something you would normally never gravitate towards because if you have all of them, we try to at least put a lot of options out there for more endurance focus, more just pure powerlifting, something in that direction where it's like, I wouldn't normally venture there, and maybe that's something that'll stimulate your body in a new way, so.

Don't be surprised, Brian, though. If following Math 15, you start to see yourself going up in strength even higher than you might have in the past. I mean, you've been working out for so long. If I recall, you've been doing this for a long time. It's everything. Yeah, I've been lifting for a long time,

and then I've been listening to you guys since episode 25. Yeah, so I wouldn't be so like I hit a PR in deadlifts, kind of following a format like that. Like and it was a PR that I had in that I did in my early 30s and I hit it following something like that. And so don't be surprised if that lower like your body needed something like that. Okay. Okay. All right. Well, good.

I appreciate it guys. You got to congratulations, by the way. Yeah, man. Thank you. Thank you. It's a rad shirt by the way. Yeah, I like that. Oh, thanks. I like your bedroom by the way. That's a cool I My garage is my head out. He's on the place. I have it's way up the place. That's true. The more kids you have, the less places are yours. Yeah, don't lose the garage garage man. Yeah, I'm not going to. All right, Brian. Thank you. Go go one. You too. Thanks.

Yeah, it's, you know, people often, especially advanced people, they get surprised by cutting the volume down. They progress all of a sudden. Yeah. You know, they do it with the intent of like, well, I got to do this so I don't lose anything. But then they end up discovering like, oh, this is what I needed. Well, that's usually the button they don't even think to put it. Exactly.

Right, a little bit less. Well, even the sign of his second week already being in, or the second phase being in there and feeling better. I mean, that's it. People have to remember too, like progress looks different. It's not always just this adding weight to the bottom. Yeah, it's being able to accomplish a workout,

feeling better after doing it. It's, you know, energy levels being better. You're being able to accomplish a workout feeling better after doing it. It's, you know, energy levels being better. You're being able to maintain a lower heart rate. Because there's so many other ways, your better stability, better, I mean, so many other things that are that are showing you that you are progressing, even if you don't necessarily put more weight on the bar. Our next caller is Tyler from Idaho. Tyler, what's happening? How can we help you?

Thanks, gentlemen, for taking my call today. I wanted to ask a question. I'm big into the maps programs and your show I think I've been listening for five years and I haven't missed an episode. So thank you for your time and all your wisdom. Oh man, thank you. So usually I'm 42 years old. Over the course of probably like the last four or five summers the majority of my summers been doing maps strong. It's probably one of my favorite programs top to bottom. I've really enjoyed the novelty in it. I'm just finishing up week 11 in Maths Animal like advanced. And so I'm looking like for my summer training block, like switching

it up this year. And I want to get back into like Olympic lifts, looking at like snatch cleans. Like maybe it's just me, I'm 42 years old, I feel like I'm missing some of that quick powered stuff. I want to try to keep it as long as I possibly can. So my quite, and I'm also a certified athletic trainer and a strength and conditioning specialist. So I know a lot of times you probably don't prescribe those

for normal people, but I feel like my technique's good enough that I can do it consistently without getting myself hurt on that risk award. When I'm looking over the summer, what program do you think like those power explosive movements fit best in? And then like how can I do you recommend any changes as far as like rest times reps like I'm not really looking to do a one rep max I'm kind of too old for the risk for a word so maybe

like a three rep rep met three rep max but just any suggestions you guys have to for over the summer would be great. Yeah, Jess, I'll defer to you because I feel like you're going to be able to answer this better. Yeah, so performance and then I believe it's phase three, but we're focused a little bit more on speed power in that phase. And what I like to do, because this is definitely a concern I have all time, is to be able to move quickly.

And I think a lot of people don't really consider that as a age especially. So I'm right there with you. One thing I'll do before that though is I'll work with the kettlebells a little bit more because I have more control and I can get my body organized to move quickly and explosively with a lot less risk with that. And then once I get my body to feel like it's at that level, if I go to program it in, say, phase three, you'll see there's moments in there for like a high pull.

And so I would swap those out for like a hang clean. And you can do that. You can even eliminate some of the exercises within the workouts in order to make sure that you can focus a little bit more exclusively on that specific lift in the mobility days too. I would go basically the bar if any way at all and just work through those, the mechanics of it. Do the mobility workout itself, but then also add that as a skill training day, in a sense. So that would be something that I could at least

like continuously work on it and get the reps in to relearn and re-teach my body that the overall function and power of it. What do you think Justin of him pulling things like, I know we have like, zurcher squats in there, we have front squats in there, like maybe pull, swap those out for like, clean jerk and snacks.

Exactly. Those would be the ones I'd probably target just because you are pretty heavy, interior loaded. You know, when you're focused exclusively on power cleanser. So then basically you could follow performance the way it's laid out anywhere where you see things like zurcher stuff or front squats. Or just even the hand cleanser special. Yeah.

Or hand cleanser. This is where I'm going to put your, your cleaning jerk, your snatch, put those exercises in there. And then like you're saying on mobility days, that's where you go like just bar and you're doing like, you're just practicing the skill with mobility stuff. Yeah, just adding frequency to your. Now Tyler in terms of like rest and stuff like that, if your goal is to build, to work on speed and explosive power, you want to rest as long as necessary. So you want to rest so that the set you do

is maximal exertion or maximal power. You don't want to train these to fatigue. This is not like a workout where you're trying to build, where you're trying to get the waste byproduct to build up and lock the acid and whatever. You want to rest as long as you need so that you can go out and maximize each rep. That's how you train for power. Otherwise, it's gonna turn into like a stamina workout.

So the opposite of CrossFit is what you're telling me. You've come down to the opposite. Yeah. You said it. You said it. Not us. Yeah. We said focus on the skill of it.

It's a lost starting days. Yeah. Do you have a man? And then as far as the clean snatch and jerk, would you guys recommend specifically looking at one of those each time or trying to do hit all three throughout the course of the week? Oh, through the, I mean, I wouldn't do more at one of those each time or trying to do hit all three throughout the course of the week. Oh, through the, I mean, I wouldn't do more than one of those in a workout.

Yeah. But you know, I'm different days. There you go. If you wanted to do that, yeah, if you want to split those out throughout the week and alternate the days with those. Yeah, that's why I brought up the front squat, zircher, because I have to look at the program

and have it memorized, right? But I think if you literally just pulled out all of that and replace with those three movements, you could probably follow it the way it's laid out because we separate those. We would never do a front squat with the zircher on the zircher squat day. So those would be, so you could probably push press, you know, you do a jerk there instead. Tyler, are you looking for overall better explosive power and speed? Or are you also looking at getting better at those Olympic lifts?

Because, probably both. You can avoid the Olympic lifts or needing to practice them so often, but still develop speed and power. I mean, I think this summer, what I wanted to do is the Olympic list. Like I do pretty good. I've been consistently training since a lot of like you guys,

since I was like 18. So like I've stayed in pretty good shape And so I'm now I'm just trying to get that that power component back in those lists and like hang hang cleans Roe is one of my favorite things like being an athlete and going through everything and so I'm just trying to Bring those back to the forefront and kind of bring something new into my workout Okay, in that case. Yeah, I would do that. I would do I would do one each workout basically, okay All right good deal if you don't have do you performance Tyler? Do we need to send that to you? Oh, I have a bunch of your stuff. I use them with my athletes all the time. So I kind of pick your guys's brains throughout different stuff with my own athletes. So you're basically it's like sharing your password on Netflix with everyone.

You know what I bet you don't have that you since you are about around a bunch of like we just wrote in advanced bands program That I think would would compliment some stuff that you're doing so that would be great So we're gonna send you so we can give you something. We're sending them new maps bands. You didn't buy it yet, did you? I did not okay Max prime and prime pro so Adam does a yo and I have those for like four We'll send you a mass band. Yeah, we're gonna send you a math advance ban. You're gonna like that, man. All right, thank you guys and appreciate your time.

You got to be. All right, thanks. Yeah, so for people listening, Olympic lifts are great for building power, but the challenge is always the technique and the skill, which is why we don't recommend them to most people. But he knows the technique, he understands how to do them, which case are great.

But for the average person, yeah, learning it and being proficient in that lift, it is a valuable lift. And again, that'll reduce the risk of injury and all that, but now just receive the benefits. But it does matter how you program it, because it's very technical. Well, what's neat is that because the performance

is laid out so nicely, I'm pretty sure every day, the three days a week of the foundational lifts, he can replace the movement that's closest, resembling whatever explosive movie is doing and just get rid of it. So like you said, the push price would go out of one day, the searchers squat, yeah. So there's literally a movement in every performance day where you just drop that out and then put the Olympic lift in there and you probably have pretty solid programming for somebody who wants to get proficient at those lifts

with the combination of the practice days with mobility. Nothing like a good snatch. Yeah, absolutely. Our next caller is Tobias from Ontario. Tobias, what's happening? How can we help you? Hey guys, before I ask my question, I just want to say thank you for all of the amazing content.

I first got into your podcast back in 2019 when I listened to Living 4D by Paul check and so I went to go check you guys out and I noticed you had so many episodes So I went in to your old episodes and I had a lot of catching up to do but Nonetheless you guys and Paul check it both changed my life. So I just want to say thank you for that cool Amazing yeah Paul hall, man. changed my life. So I just want to say thank you for that. Cool. Amazing. Paul Hall, man. Yeah, man. So I'm 23 years old and I've been a personal trainer

for two and a half years now. And I specialize in holistic lifestyle coaching through the check institute as well as strength training. And my question is in regards to protein intake. So I'm currently working split shifts at the gym from Monday to Friday. I usually start at 6 or 7 a.m until 12. Then I start again from 3 to 4 p.m until 7 or 8 p.m. So I decided to start fasting for about 15 to 16 hours. My first meal is around 12 p.m.

and then I take a protein shake with fruit healthy fats for dinner while I'm training clients around 6. So my protein intake for lunch and dinner is around 60 grams each, which means that I'm getting about 120 grams of protein per day. I don't attract my calories much. I've tried it in the past, but it seems to overwhelm my mind. So, and I also have my business, my astrology business through my TikTok that I'm working on in between my split shifts and on the weekends. So, nonetheless, I've been successful in gaining muscle in the past by just tracking protein and adding meals as well. I currently weigh 172 pounds.

Last summer, I was 180 when I was doing maps aesthetic. I ate 170 grams of protein per day, and I gained 15 pounds of muscle. I still feel really really strong and I'm able to lift the same weight, but I'm not as muscular as it used to be. I performed a PR about three weeks ago while I was fasting and I was able to lift the same weight. So I hit bench press at 245, that lift at 405 and squat at 315 and I just started map symmetry to balance everything out because I was doing maps power lift at the time. My gut health is something I need to work on as well,

so I've learned that I can't have too much lactose and wheat, but I do enjoy eating whole foods, and I don't want to eat protein bars and packaged foods throughout the day, like most personal trainers, and I see them having so many energy drinks throughout the day, and I don't know, as a personal trainer, I feel like you should represent what health means. And I just see them like having all these issues

with their adrenal glands and stuff. And so I do want to bulk up, but I just don't know if this might be like the right time. So I'm wondering what you guys used to do during your split shifts as a personal trainer. And if you guys have any tips on that, and maybe it's just like I said, not the right time for me to do it.

So yeah, I'd love to hear your opinion. Tobias, you don't wanna know what we did. Yeah, we were drinking SPFX all day long. And yeah, no. All right, look, there's an easy fix for this. First of all, let me ask you why you're fasting. Why are you fasting till 12? I found it's just easier for me to kind of

essentially just like keep up with my health. I found when I was like, what I was doing before is I was eating really early at like five in the morning. I wouldn't eat during my shift as a trainer and then I'd eat at 12. So I just found my food was all over the place and it just kept everything consistent. Okay. Look, the easy fix here is just. Yeah, just add a meal. Add a high protein meal. You don't even have to throw any carbs in there

because that's sometimes going to make people feel a little whatever throughout the day. But I would have a high protein breakfast and that's it. That would add another 50 grams of protein, probably another four or 500 calories and do exactly what you're looking for. I mean, this is also the challenge that we, I think you're gonna cross this more than once in your life where there's this like, well, I feel really good as far as the way I'm eating with my fasting

and I'm a pretty strong, I mean, you're a strong guy for all, well, you just list it off your lips, you're probably in pretty damn good shape, you're probably pretty healthy, but I do, I'd like to be a little more jacked. I'd like to have 10, 15 more pounds of muscle on me, it's like there's a little give and take here, so okay, well, if you were my client, I'd like to be a little more jacked. I'd like to have 10, 15 more pounds of muscle on me. It's like, there's a little give and take here. So, okay, well, if you were my client,

I'd be like, well, we can, bro, but now let's throw out this, you know, fasting thing that works really well for you. Let's add a meal in there. Let's get big. And let's put some size on. This is gonna help us. But then you may find you do that

and you feel less balanced, you feel less healthy, but now you're just more jacked. And so there's always like a little bit of shoes. Yeah. There's like a pendulum that you sway back and forth. Yeah. Yeah. And you know, I encourage you to explore it to do it, you know, because you want it, but, you know, but then be open-minded and truly assess like, okay, now I'm 10, 15 pounds more jacked, but do I feel better? Do I, you know, do I feel more balanced? Do I, you know, do I feel more balanced? Do I, you know, so I'll say this though,

I don't think you're going to feel worse eating a protein based breakfast. I think you might, if you have like a traditional, you know, carb breakfast, but a protein breakfast stabilizes blood sugar throughout the day. It's going to give you what you're looking for. So like you could have like a, like a six egg omelet, and that would give you, it was at 36 grams of protein,

you could throw in some ground beef or some chicken, and maybe some spinach for some fiber or some veggies or some berries, and you're done. And I guess it wouldn't matter what time either. I could just do it like at five in the morning before I go train kind of thing. Yeah, yeah, that would be totally fine. I mean, you know, what I used to do is I would have

a pre-made meal, and I'd bring it to work with me, and then in between clients is when I would eat totally fine. I mean, what I used to do is I would have a pre-made meal and I'd bring it to work with me. And then in between clients is when I would eat the meal. Now this could be hard. This could be hard sometimes, but, and I haven't talked about this in a long time. If you're training clients back to back, it's a good idea to stop your last, the session's about five to 10 minutes before they're actually

over or before the hours up to give you that break in between. And it's not just for eating, yes, that's good. You can also eat in that 10 minute period, but you got to kind of gather yourself because if you go client to client to client to client, it's hard to change gears. You know, everybody's different. It's true.

And I noticed that when I had like 10 minutes in between clients, I was better for each client. So I used to always do that. Otherwise, you go like say say buy to your client, hide to another one and you just trained, you know, it takes that 10, 15 minutes just to get acclimated with them anyway. Yeah, so I would always end sessions like, you know,

like at the 10 minutes before and then that would give me enough time to at the very least center myself for my next client, but you could also eat something that was pre-made. Okay, thanks guys, I like that. Do you mind if I do one more question? Yes, no, I'm just kidding. This one's for my partner. She has PCOS and she's been working with the Hormone Specialist figuring out her testosterone levels and all that stuff. And my main question for her is,

one, if you guys have ever trained a woman that has PCOS, and maybe what kind of training style you've done with her, because whenever she lifts really heavy, her cortisol spikes up. And of course, because she has PCOS, that's not good for her, because it just inflames the body even more so. I'm wondering if you guys have ever had somebody like that before and what you did with her?

I have, I've trained quite a few people with that. I always worked in conjunction, though, with the functional medicine practitioner, because there's a lot of moving parts there. It's there's diet, there's sleep, there's stress, lifestyle, and then the workouts as a trainer, it, you know, when I'm training a client,

now if I'm talking general, I can give people general advice. Typically, with people at PCOS, you want to cut sugar, you want to get really good consistent sleep, and theOS, you want to cut sugar, you want to get really good consistent sleep, and the training, you tend to want to, you know, veer towards less intensity, less volume type of deal. But on a more specific individual basis, I'm watching the client, and I'm watching for cues that this is a little too much. And generally

speaking, I would do less, generally speaking, you know, generally speaking, a speaking a mass 15 would probably be a good workout for her. And then I would recommend that you work with a functional medicine practitioner for all that of the stuff because the workout's not going to, you know, it's not going to fix that. It's going to be all that other stuff that's going to make the big difference. Yeah, that's awesome because I was, I was, I was, we've been experimenting making, I've been making her different routines and mass 15 was what I told her to do for her first phase, and I told her that I think it would be really good for,

because it would only be two exercises a day, so yeah, so I'm glad that you guys said that. You're intuition was right. You got it, man. And then the hormone specialist, I mean, is it a doctor or is it a functional medicine practitioner? He's a functional medicine practitioner. Oh, perfect. You're good. Yeah. Yeah. And then what you should do to bias is work with them.

So I would call, I would call them and say, Hey, here's the workout that we're doing. And I'd like feedback and let's communicate with each other on a weekly basis. Because then they're going to be able to give you some insight and vice versa. You'll be able to tell him, Hey, whatever you're doing is made her stronger or he can tell you, Hey, I noticed that you that she, her stress is a little different now. Maybe you should reduce the intensity type of deal. So work with them. Oh, okay.

All right. That's perfect. You got it. Thanks, guys. No problem, man. Thanks for calling in. Yeah. Awesome.

Thank you. Have a good day. You too. Yeah. the two things for trainers. I don't think I've ever made that point. If you train back, the schedule he has is very common. Most people work out before noon, so mornings and then after like three or four, so that split shift is very common.

And if you have back to back, I would train sometimes 10 people in a day. I had to have the 10 minute break in between because it was so changing gears with clients. It's not easy. It was a hard thing. I had to learn that the hard way. Right? And you're right. You figure that out because you want to be able to stay because it's such a, there's a bit of entertainment there. There's a bit of like, you have to be on. You really need that energy now to kind of shift

because it does inevitably kind of, you get to a load at the end of a client, especially if they're kind of a difficult client. Sometimes I buffer a 15 minute break, you know, with them, but yeah, that's crucial. I want to circle back around though, when you came back and you told them that, you know, you could add a breakfast

and I don't think he necessarily would feel bad. When I met by, he's figured out this place of health and you're going to find this, you're going to be here many times of your life. Isn't necessarily like his digestive, it's just that you found a really good balance. You're sleeping, you're eating well, you eat amount of meals that make you feel good and you're performing pretty damn well in the gym, but then you want more for the body. And so he's in a pretty, and I don't think that adding a meal per se is going to necessarily disrupt his health

as far as his digestive system. No, objectively, Adam, balance means you're not gaining or losing anything. Right. It means you're balanced. So he's in a very healthy play. And this happens throughout your journey when you've been lifting for a long time,

as you get these goals that like, and many times these are physical pursuits that we want. And it's like, well, you're at a very, that triangle, right? He's in a really good place right now. And it's like, okay, adding another meal every morning or wedging it between clients, isn't necessarily gonna affect maybe his digestion,

but it may also disrupt him rushing around and it's not pushing your body in any direction that's right that's right that's right yeah our next color is David from Mexico David what's happening how can we help you shit boys it's my favorite time of the week hey what's up guy it actually is because this my birthday, so it's a great start to a week. Yeah. Yeah, happy birthday Yeah, happy birthday. Oh, thank you. Thank you guys So I didn't listen to you guys for a long time since I found you guys through Jordan Shallow back in 2017 maybe and I've listened to every single one of your episodes. It's a lot of good information

I love everything that you guys put out listen to every single one of your episodes. It's a lot of good information. I love everything that you guys put out. I have probably every single one of your programs except maybe PD and cardio, which I'm gonna jump eventually on. And I love everything that you guys do. So thank you for that. Thank you, David. Thanks.

How can we help you, man? I remember back when you guys, the style, especially, just called the quick, the quick one, quick one thing. Oh my god. It's called them memes. The good old stuff. That's a long time ago. I've been listening for a long time.

Thank you guys for all that. Now onto my question. I've been following the last program that I followed was PowerLift. And I loved it. I got lots of games. Right now I'm doing Strong and it's my favorite program by far. I love it. So also on a side note, Justin, please convince the guys to do like an all-time, unconventional

program specifically for that. I love it. Like like your style buddy. Relax. Relax. Slow down and wait. I love it. I love it. I love it.

I love it. I love it. I'm down psychic. OK. I'm just waiting for the surprise. OK. Currently I'm running strong. And my question has to do with how do you transition from one program

to the next one. For example, when power leaves, you end with low reps, then you transition to strong with high reps. So it's a seamless transition. But for example, if I want to run after strong, for example, static, it starts with high reps, no, sorry, with low reps. So a little transition from when a program ends with low reps and the next one begins with low reps, should I just like extend the low the high rep phases or how should I transition from one program to the next when this happens. Good question.

Really a question. And you're overthinking it. Yeah. So when you move from a program to a new program, the programming is different and so that's like a new phase. Now the rep ranges may be the same, but because the exercises are different and the programming is different and so that's like a new phase. Now the rep ranges may be the same, but because the exercises are different and the programming is different, that's still a different program. Now that being said, and this is like one of my favorite ways to transition from program to program is to do like a symmetry in between and would be a great program. Or in Maps 15, like one of our different programs is a great program to break up like the heavy strength type focus workouts. And then lastly, this is another very simple thing to do. If you've been working out consistently and you just don't take breaks, a week off in between programs is a great thing to do. That's just a week off. That's your deal a week and then you jump in a new program.

And that's that would be advisable for most people. It's also okay to run it in reverse. Most programs, I mean, there's some of our programs, I'm trying to think like, aesthetic and performance do have this kind of like, you wouldn't want to do performance backwards, right? Yeah, like that one maybe not so, so much, but the rest of them, you could pretty much go the other

direction. So there's sometimes where I'll do that, where I'll just work it, you could go to anabolic and run it backwards, you go to start at phase three of anabolic, then go to two, then go to one,olic and run it backwards. You go to start at phase three of Antibolic, then go to two, then go to one, as an option. But this is also one of the perks of how we keep our phases only three to four weeks. Because the other thing is even following a five by five

strength type of routine for six weeks is not gonna be detrimental, especially when you mix the exercises up, midway through that. So, it's still a short enough period of time where you're not going to see these adverse effects of running an extended length of strength at that. So, you have a lot of different options, and it would be somebody who's an advanced lifter been lifting for a long time, like you have, I'd play with them. One time, I would do what you were saying, maybe extend a the one time I would do what you were saying, like maybe extend a, you know, the previous phase out so then you can transition

or reverse it another time or just run it the way it is and then really, you know, go off of how you feel going that way because none of them are technically the wrong answer. David, you've been with us for so long and you've been following our programs for so long. You're the kind of person I would say start experimenting. Start? What I've done in the past is, for example, take face. If I was going to go through a

study, I would take face three, begin with that, and then start face one, two, and three. That's how I've done it. I've done it once or twice, and I think it has, okay, but yeah. Yeah. Yeah. I mean, you know, again, you know, I'm sure you've heard of say this many times. Yeah. Our program is a well written, but they're written for a general audience. There is an avatar, but still we're writing for a general person. If you've been working out for a long time, this is when you should have the the liberty of modifying individualizing. Meaning you can change exercises.

You could extend phases or decrease phases. Swap out the frequency builder days. So like I know Adams mentioned this before, but it's a great way to kind of keep those programs fresh, like taking a mobility session and replacing it with trigger sessions or focus or one of those. So yeah, you can start kind of playing around with that

with what works best with your body right now. Totally. Yeah, I've learned for myself that math performance and in particular, the mobility was such a life-changing thing for me that that is forever. Like, I don't care what program I'm running. I incorporate some sort of mobility days because that has complimented my training so much and I need it that I don't care if I'm running any of our other routines that don't have like a high mobility focus. I'm implementing mobility days into my routine because I've seen such a difference when I do it and when I don't do it. So for example in strong in the work days, the work session days, should I just do like half of the exercise and then the work session days, should I just do like half of the exercise and then put some mobility in there? Exactly.

So that's exactly what I would think. So when I ran strong, I didn't do the work capacity sessions exactly how they're laid out. I put in my own mobility work because that just, I needed that more than I needed all the work session stuff. So yeah, that's a perfect, that's a perfect example of how you could, you can modify something specifically to your needs. It makes sense. Alright, man. You said that you had a little bit. It is not exactly in the question, but it kind of has to do with the transition of the faces.

Yeah, that's right. I am kind of reverse-diving or kind of bulking. And I try to add like 50 calories a week. But I'm thinking if I change face or if I change program Can do a bigger jumps in calories say 150 when I change programs is that like good idea or not? Typically I like to do bigger jumps when I change phases or programs But your calorie jumps are so small you'd be fine doing that no matter what yeah, I mean going 50 to 100 I mean that drastic. It's not a huge huge difference how what what are

your calories at right now about how much you weigh right now I'm around 95 kilos would like to go five and I'm at around 3400 calories oh yeah yeah 50 calories will be like nothing so you could totally add that yeah you can bump that my sense well thank you guys a lot. All right, David. David, since you've been with us for so long, because I recognize you've been our forum forever too. You said the only programs you don't have are cardio and PET. I'll just send those to you.

I just make them complete. Well, thank you guys a lot. You got it, man. Thank you. Thanks, David. Thanks for supporting us. Goodbye. Thanks.

Yeah, if you, again, this is anybody who follows our programs, the longer you do them, the more you can change them, the more you can individualize them, because you start to figure things out. You see, you have to follow good programming first, just start to figure these things out, then you know what it feels like, and then you start to modify because the best workout for you

is always individualized, always. It's always gonna be that way, so that's where you should go eventually. I'd be curious at this point, like how many people are like that out there that you know experience lifters I've gone through pretty much most of our programs because you know We've been doing this to what like six seven years at this point yeah to where like more of these You know type of individuals I love that you can come back and modify what we have already kind of laid out, and I think that there's always like ways that you can adjust things and make it individual.

Yeah, it's a challenging thing for us to communicate because I actually, it would be interesting to get a survey and see if, because I think most people don't follow it to a tee and don't listen to us. Oh, is that some majority? Yeah, I think most people think they know better. Oh, they're the ones right now listening who are like, oh cool, I'll change majority? Yeah, I think most people think they know better. And like, oh, they're the ones right now listening. We're like, oh, cool, I'll change our... Yeah, exactly.

So like, I'm really careful about how we communicate that because here you have someone who's really advanced, right? Been living for a very long time. And we know, I recognize him. He's been with us for a long time. And still, like, you know, following it closely to a tee, like that, I mean, I still recommend most people. I know that if I go through one of our programs

and fall to a tee, I still benefit tremendously from it. Because I don't care how long you've been doing this for, you have your own tendencies that you do, and you neglect, and you leave out. And so there's tremendous value, and I don't give a shit how advanced you are to running through these things the way they're laid out.

And then of course, I mean, it's like a, you know, Doug would appreciate, like a recipe for cook, cooking, you know, I'm saying like, you follow the recipe to make it correctly. And then over time, you adjust it to your liking, right? So, same thing goes for I think training programs. Like, follow to a T, then you can start to adjust it to your liking. Now, for those of you that wants to try our programs,

but wants to invest, last, go to Instagram, MindPump Media for less than $5 a month, literally, less than $5 a month, you'll get a brand new workout every single week Presented to you. So again, it's mind pump media on Instagram. Thank you for listening to mind pump If your goal is to build and shape your body dramatically improve your health and energy and maximize your overall performance Check out our discounted RGB Superbundle at mind pump media.com The RGB Superbundle includes maps and a ballad,

maps for performance, and maps aesthetic. 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 and an adjustment as your own personal trainer's butt at a fraction of the price.

The RGB Superbundle has a full 30-day money bag guarantee, and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing Mind Pump to your friends and family. We thank you for your support and until next time, this is Mind Pump.