Mind Pump: Raw Fitness Truth - 2144: How to Bust Through a Weight Loss Plateau, Ways to Reignite Your Passion for Fitness, Programming Fitness for High School Students & More (Listener Live Coaching)

Episode Date: August 19, 2023

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: These are the fitness & health truths. (1:33) Has more engineering gone into food or landing on the moon? (22:19) Are women’s sports destroyed? Will there be a correction? (24:56) Resistance training can improve your skin! (35:23) What is wrong with dudes? (38:27) CGMs with a coach can be extremely valuable. (44:48) Shout out to Anthony Vincent. (49:51) #ListenerLive question #1 - Are things you recommend tackling to combat boredom and keep improving? I’m struggling to come up with new ones after a lifetime of working out. (51:09) #ListenerLive question #2 - Do you guys have any recommendations on how to program a 9-month fitness class for high schoolers with a wide variety of experiences? (1:08:16) #ListenerLive question #3 – Any tips on how to break through a weight loss plateau? (1:21:51) #ListenerLive question #4 - How to eat and train post bariatric surgery? (1:31:57) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Seed for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 30% off your first month’s supply of Seed’s DS-01® Daily Synbiotic** Visit NutriSense for the exclusive offer for Mind Pump listeners! **Code MINDPUMP at checkout** August Promotion: MAPS Anabolic Advanced 50% off! **Code AUGUST50 at checkout** Mind Pump #1385: How To Start Your Fitness & Fat Loss Journey NIH study finds heavily processed foods cause overeating and weight gain Transgender athlete shatters female weightlifting record in Canada Mind Pump #895: Do Transgender Athletes Have An Unfair Advantage? Watch Untold: Hall of Shame | Netflix Official Site Resistance training rejuvenates aging skin by reducing circulating inflammatory factors and enhancing dermal extracellular matrices Man Seen Sniffing Women In Barnes & Noble Viral Video Released After Arrest Dr. Karl Nadolsky Instagram Post on CGMs Visit Paleo Valley for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP15 at checkout for 15% discount** Mind Pump #1990: Nine Reasons People Stop Working Out (& What To Do About It) MindPump Co-Host Justin Andrews Talks High School Football Training w/ Joe D! The Resistance Training Revolution – Book by Sal Di Stefano Mind Pump #1952: How To Bulk The Right Way Reverse Dieting: What Is It and Should YOU Try It?? | MIND PUMP Reverse Dieting 101 | MAPS Fitness Products The Dunphy Squat | At Home Squat Variation - YouTube Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Bishop Robert Barron (@bishopbarron) Instagram Max Lugavere (@maxlugavere) Instagram Dr. Karl Nadolsky (@drkarlnadolsky) Instagram Peter Attia (@peterattiamd) Instagram Anthony Vincent (@anthonyvincentofficial) Instagram Joe DeFranco (@defrancosgym) Instagram

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is Mind Pump, right? In today's episode, we answered live-colors questions, but this was after a 48 minute introductory conversation. What do we talk about? Fitness, current events, our lives, studies, Japanese vending machines, and much more.

By the way, you can check the show notes for timestamps, if you want to skip around to your favorite part. Also, want to be on an episode like this one. Email us your question at live at mindpumpmedia.com. Now this episode is brought to you by some sponsors. The first one is seed. This is the world's most effective, best probiotic. If you want better gut health, better skin,

lower inflammation, better digestion, check them out. Go to seed.com-flour-slash-mine pump. You can go to mine pumping at 30% off. This episode is also brought to you by Nutrisense. This is a company that has nutrition experts that work with you alongside CGMs, continue the glucose monitors. It's one of the most effective ways to change your diet

to improve your health, your fitness, and to get leaner. Go check them out. Go to Nutris Sense, N-U-T-R-I-S-E-N-S-E-D-I-O forward slash Mind Pump. Use the code Mind Pumping at $30 off. We're also running a sale this month. Maps, Annabolic Advanced, half off. If you're interested, go to AnnabolicAdvanced.com and use the code August 50 for that discount. All right, here comes a show. It can be really confusing out in the fitness, health and wellness world. What works? What doesn't work? Is it vegan? Is it carnivore, paleo? What about workouts? What's the best

workout? What about sleep or What's the best workout? What about sleep or bio hacks? Oh my God. So much stuff to sift through. Oftentimes we end up arguing with each other in the space, making it even more confusing. Here, let me fix it for you. These are the fitness and health truths. They're true across the board, whether or not you talk to a body builder, a fitness professional,

a wellness expert, a functional medicine practitioner, or even a doctor. These are all true, ready? Eat whole foods, stick to that. Drink mostly or only water. Make sure you get adequate sleep every single night. Lift weights, one to two days a week minimum. You'll get great benefits from just doing that. And then every day, walk a lot.

That's it. If you just do those things, you're about 95% of the way there. That's too easy and boring. I feel like something like this gets you fired up because you saw something again. What did you see? I didn't. What did you see?

I was just thinking about, I was just thinking about all the arguing and infighting in the health and fitness space and how much that hurts the goal of helping the average person. Because the average person is just confused. This person over here says, don't eat that. This person over here says it's the healthiest thing to eat. They say, do this exercise and they say that's a bad exercise. And so people literally are just like screw it. I'm not gonna do anything. Or they try something in information everywhere.

Yeah, or they'll try something, it doesn't work. They try one thing, it doesn't work. Okay, nothing works, I'm not gonna do this anymore. So you know, it made me think of this actually. I was thinking of a conversation I had with Bishop Barron way back in the day. And one of the questions I had for him was, you know, obviously he's a Catholic bishop. So I said, you know, what do you think about other religions that say similar things? There's a lot of similar

messages in religions that have stood the test of time. And he said, well, there's something called spiritual truth. So even though I believe that my religion is the right one, there is a spiritual truth that can be communicated across different religions and spiritualities and all that stuff. And I thought, wow, okay. So obviously take the Ezotary side of art that, you know, out, that makes sense. In our space, there's lots of different, I don't know, quote-unquote religions or whatever beliefs. But there are some underlying

truths across the board. Like everything I just said, no one would argue with. Nobody's gonna argue with. Yeah, they can't. No, you can't. Everything I said is 100% that's it. And literally, we'll take care of, you take the average person, 95% of what they're trying to accomplish, they'll get by just doing what I said. And you know what, I have this visual in my head, which is always dangerous. I know, ramp water, okay. But, yeah, I was thinking of a periodic table of elements. And it's like, if you put these all together,

like something like that is like, this is the most simple version of everything you're listening to, right? Building wall. You can literally mix them all together. You can create whatever modality and program and direction you want to go, but this is literally the crux of what you need to be focused on. No, the crazy part to me is I actually blame a lot of academia.

It's pretty unfortunate that I think a lot of it's perpetuated by the smartest people in the space. Oh, so true. I mean, when you look at some of the most popular, you know, quote unquote dumb fitness influencers that have, you know, millions of people paying attention to them, a lot of it's because they stick to very simple, basic shit, because that's all they know. And it works for people. They give them little hacks or little tips

related to these Whole Foods, Water, Sleep, lift, walk that you're saying. They oversimplify very complex, you know, nuanced science and give people very practical and guess what? There's a big percentage of people and if a higher success rate, that's right. It ends up helping and then you get the nerds that go you get the nerds that go, ugh, that's not what the study says. Just convoling everything. And they get so mad that they come in and then they try to dispel everything

that person is communicating. And they talk way over the top of 90% of their listeners and viewers. And at the end, you just leave the consumer more confused about what they should or shouldn't be doing. They're more concerned with being right. Yes. Then they are with all ego.

With well ego. Right. I consider a win to be where we could get somebody to move in the right direction in a way that's sustainable that they want to maintain for the rest of life. That's a massive, huge win if you could do that right there. And you could do that repeatedly, step by step over time and take somebody who has no real good connection

to good health and have them develop behaviors and habits that last in the rest of their life that improves their health, okay? That's a huge win. Unfortunately, there's so many people who just are concerned with being right. So you say the barbell squat is better than the lunge. And I say the lunge is better. So now what I'm going to do is I'm going to talk about why the squat sucks so bad. Meanwhile,

average person who could benefit from doing either one, okay, or both, is like, wait, which one do I do? He just said that one's bad for my back, but then that person said it's good for my back. and that guy looks jacked, but this person over here has an MD, like what the hell is going on? Or I'm over here saying, you know, beef is amazing, and someone else comes along and says, no beef is bad, because if that he has some profile,

you got to stick to fish, and then someone else says, actually all animal protein is bad. He just plants and you're good, and it's like so insane. Our space is a huge mess of contradictory information. But what happens is if you could sift through it all, you know, if I had a big filter

and I could dump all the information from the health, fitness and wellness space into it and I could shake the sifter and then what it would do was hold back all the garbage and just the good shit would come out. Literally what I just said is exactly what would come out. Everything else that's either would either stay on top because it's bad information or it's nuanced information. So what is nuanced information? nuanced information means it could be good for you or it could be totally bad for you. If you're one of those people with who has such a, for example, a hyper reactive immune system to where it reacts to any food

except for just meat. These are the people who are corn-of-our-diet work well for. Is they just, they have an immune reaction systemically that happens with pretty much any food aside from meat. This individual, a carnivore diet that nuance, you know, aspect, it's, it's, it would be good for them in that particular context. For someone else, terrible advice. It would be absolute, horrible advice for health or sustainability or, or anything else. So that's really it. That's the bottom line.

Now, that simplifies everything. We still have a big road ahead of us because now what we gotta do is communicate to people on how they can adopt behaviors that make all of those things possible. How can they navigate in a world where the default is poor health, where the default is in activity,

where the default is not whole natural foods, is not getting good adequate sleep, is not even walking anymore, is not even the default. So, we still have a road ahead of us. I'm not saying we solved everything, but can we at least start with like, here's what it is, ignore everything else, and you can figure out the nuances for yourself,

and some of it's true, some of it's not true, depends on the person. You've got three things you can control as a coach. Okay, you only get three. And everything else completely out the window, so you three things that you can guarantee that person is going to do to be, and they come to you as a client and they're unhealthy, they're overweight, they're deep condition,

they don't have muscle, and they want to be healthy, right? And you can only control three things, two a T. Everything else is all over the board and all over the map and you have no control of it. What are the three things that you're going to control? Whole natural foods, sleep. And you work out. Yeah, that's it.

Yeah, those are the three little things. I'm going to go about you. No, I think that's spot on. Yeah, I think that's the same. I think that's the root of it. I mean, that's massive. I would maybe change even the whole foods. Hit your protein intake.

I would say that. I can argue back and forth for that. But the fitness space has gotten really good. If you want to get more specific. Yeah, but you know, that could get a little out of hand too. But I hear you're saying because technically you could just eat whole foods and not get essential nutrients. Yeah, but you know it's interesting. I never ran into that problem with people

who only ate whole foods who also didn't try to avoid big categories of foods. So I would run into that with people who ate a whole food vegan vegan diet, or something like that. But people who ate whole that whole foods, who were okay with eating, you know, everything that was considered whole foods. I never ran to an issue where I'm looking at their diet and gland or protein. I did. Maybe, okay, maybe not the optimal, but not to the point where I'm like, oh my god. Oh, it's detrimental. Correct. Okay, that's fair. I mean, maybe. I mean, I just, I think that you, you could, I mean, this brings back to the, the, the post that we just recently talked about where Max Lugovier came on there and said something and Paul did a, a video of it and our buddy Josh and it turned into like this, you know, debate on whether like this is worth arguing over, right?

Which is what I feel like this conversation is kind of stemming from. And I think that most people, most normal people, not fitness enthusiasts, okay? Normal people that struggle with being healthy grossly under consumed protein. I think just hitting that, that would naturally satiate them and keep them away from a lot of processed foods. So like I said, let us all, I'm controlling.

Is you, your goal weight is 170 pounds. So we're going to hit 170 grams of protein every single day. That's what I'm controlling. Like that's and I'm going to and I'm going to take my chances with how everything else falls. Just saying whole foods, I think that would put them in a weight loss healthy perspective. But I think if I'm if my other thing I'm controlling is lifting weights to get the maximum benefit from those lifting weights, I want to make sure they're hitting that part. Well, you gave us three.

If I could add a fourth one that would take them from, you know, 90% to 100% of the way they would be protein. So I'd be like, you know, whole natural foods, kick good sleep, lift weights, and hit your protein targets. You're, I mean,, make sure you're hydrated. Yeah, yeah. Yeah, I'm just going to add a little more. Now you guys are breaking the rules.

Forget it. Forget it. Forget it. I mean, that, yeah, that was the point of this exercise was obviously you're going to have to sacrifice something. Yeah. Obviously, you're going to miss somewhere because you're only attacking three things

and I'm saying that the other ones are going to be all over the place. I would say that those three would make the difference. Imagine if we were competing with another team and we had to get, you know, we had a sample size of a thousand people and we had to loosely coach them over the course of five years. I hate these like two months, like, you know, whatever. That doesn't count. I can do all kinds of crazy shit in two two months. That's not sustainable or whatever Five years. Let's make that the goal and all we could do was give them general advice and they would stick to it

If we told them what I just said we kicked the crap out of everybody Yeah, if we could get them to eat whole foods drink good No, just drink water gets good sleep, lift some weights, and then every day make sure you walk they would crush Any other specialist with any other special diet or plan or breakthrough workout or whatever, they would get crushed. Because our side would not only get results, they get results in a sustainable way and they would be, and here's what happens with this.

This is why I like to say eat whole foods is because when people are doing this on this journey, it's an easy step. Naturally kind of controls your intake. And then people start to modify it as they go along the journey themselves. This is what you start to see. At least what I used to see is that clients would say, oh, I eat more of this. I feel better. I eat less of that. I feel better. And they would start to mold their whole food diet based around that, which is really what it should be. But this is, that's like, gosh, man, if should be. But that's like, gosh man, if people are new,

that's 95% of the way there. Yeah, I agree with that. I think eating processed foods is probably one of the greatest challenges for all people. Period. Period. Period. Period.

Period. Period. Period. Period. Period. Period. Period. Period. Period. Period. Period. It's so accessible now. I mean, it's like every gas station, it's every convenience store, it's everywhere. So it's, yeah, you're fighting accessibility

and just the overall cost of it is really low. And so it's like, it's just, it's such a natural thing for people to just like, if they're hungry or they have a craving, it's like, boom, they're gonna go in that direction. How many people you think, or what percentage of people you think have ever connected the dots like to,

like when you have that crazy craving where you all want this so bad and you just make the mental decision to start to eat the boring prepped meal that you have already like, how quickly that subsides and goes away. Yeah, I don't know. You know who does that?

That is the hardest moment right there is, I have, let's say I got make it great great work busy at school I got to go with that and four or five hours piled up before I had eight so I'm hungry and now that I'm hungry oh man that drive through things sounds good or that whatever sounds amazing and oh chicken and rice and vegetables guys that sound good at all good at all. I don't want that. And just making it past that right there to like, okay, I mean, I used to play the game like I do

with like exercise where I tell myself like, okay, I don't have to do a full workout. I just gonna go in there and just go squat one set. I'm just gonna go in there and squat one set. And then I get in there and then, you know, and I give you more. Yeah, and I give myself the freedom that I'll just do one set. I'll walk out if I really do not want to do it that bad, but many times I do it. And most times if not all, I get in there and go, okay, I'll do a little more and a little more turns into a decent workout. The same

thing goes when I have these like cravings for like a food, when I go, man, I really want that burger and fries like that. Okay, I can, man, I really want that burger and fries. I can have that, but let me go eat this first. I need to eat this, and behind on my protein, I prep that meal, I'm gonna go eat that. And then after that, how I feel, I'll determine if I go eat that. And 99% of the time, I eat that meal,

it completely satisfies me, that craving goes away. I no longer want that, but it's giving you that freedom that I'm not playing the game of, oh, I can't have that, but it's giving you that freedom that I'm not playing the game of, oh, I can't have that. That's not part of my diet, or, oh, I can't do that. I'll say to myself, yes, I can, but I'm gonna go do this first. I owe it to myself to feed my body what it needs first,

and then if I still really want that burger fries, I'm gonna go get it. And what happens is you get that, and then that's a set. It's gonna be super determined. And now they just double their calories out. I'll prove you. I'll prove you know what though. People don't understand this. They don't realize this with processed foods, which you know when I think when I learned this like really learned it, it was it was actually shocking to me. The the amount of science and engineering that goes into them is insane. It's so insane. People don't understand how much money research and development

goes into increasing the palatability of food. And the reason why I process foods are so good at this is because I can process them. I can add ingredients and take ingredients out and add chemicals and do certain things to them in order to increase its palatability. Now people think palatability is just taste. It's not, it's the experience.

They've identified this. Taste is a part of the experience. So is the smell, so is the mouth feel, so is the crunch, so is the residue it leaves on your fingertips, so is the bag color and the way it opens or the box or fluorescent orange is not natural. The aftertaste, the melt point, like I can't even name them all, okay?

And what they'll do is they'll add things or take things away to achieve like peak palatability. And so what you're doing when you're eating a food with these foods is you're literally eating a drug-like food. That's what you're eating you're literally eating a drug-like food. That's what you're eating. You're eating a drug-like food. And so you're not gonna win, you're not.

You have really smart people over the last 70 years who have figured out how to engineer these foods to make them irresistible so that you buy more and they make more money, but on the other end that you eat more. So if you think you're gonna eat these foods and be able to eat in a way that's appropriate for your body, there's no way to know because your body's signals are all over the place. Your body's signals evolved eating whole foods, not these foods.

It doesn't know what to process or all it knows is dopamine is going off like crazy and all these sensations are going off and this is the most, they literally tricked your brain. So that's why just avoiding these makes such a huge difference for people. Yes, I mean, this is just kind of funny because we end up talking about all these other people online, like, you know, your PhDs and whoever

and they're all squabbling over this, like, who's the most right? And then I just immersed myself with people I used to go to college with for like a weekend. And it gives me like an entirely different perspective, right? Like guys that like, to limit themselves on just sweets alone is like a foreign concept. You know what I mean?

And it's like, You really tell foreign? Dude, we lose, we lose relatability so quickly. And in that gap, further and further and further with like all these conversations, like these guys are having. So the point where it's like, you know, like I, we were talking about like little debbies and we're talking about like treats and things.

And like, and I that like and I just It was just kind of a funny thing because I naturally would have like a certain point where I'd be like oh, I don't feel good They're like you don't feel what what do you mean? I don't feel good, you know like it's like you just got to keep putting it in It's just like I don't know I to me. It's it's the people that we're trying to help the most. I feel like, I don't know, that mentality, I'm trying to put some breaks on in terms of the way that we just circle jerk all the time and just think that everybody's on board already.

And then we just don't have any conversations that are a little more relatable. They're like, you know, well, I really do struggle with these types of foods. And then there's people that are arguing that like, well, you know, it's the calories or it's the amount of macros that you're, you're, you need to balance better. And it's just like, they don't even understand that much of it. So it's, I don't know, I just want to throw that in because it's, I don't know, I just want to throw that in because it's how dumb all these PhDs are. They literally are fighting over the same 12% of people. Like there's 12% of the population that are at that level of understanding of breaking down macros and

the complexity of what's going on with food and that's so crazy and they, and they're literally fighting over the same 12% and the 12% that really don't need that much out they're looking for the competitive edge to get a little bit leaner body fat percentage or increase a PR on it and like and we're all fighting over them meanwhile the other you know 88% are floating around fucking lost and don't know how to quit eating seven little Debbie's a day you know, right and and that's why I get so defensive over like a post, like the one that where they came after Max Lugavir because I'm like, dude, the reason why he's blown up and he's done so well is he's, he made,

he, you remember his post that he did? It's how he got famous was doing these comparison posts. Yeah. Of food, like such basic shit, like like don't eat this, eat this instead of giving people like a like a like and breaking it as simple as possible. Like that's where most people are at. And of course it's the 12% that want to attack him and be like, oh, we're smarter than that. Like, okay, you are, you know, you and your fucking friends are that go to the gym every day

and have been for the last 10 years, but that's not everybody else. Like, I'm in the business of trying to help it. By the way, too, it's a smarter business strategy to go out for the 88% than is the 12%. It's just, it's just so funny. It's just harder than they don't know how. Yeah, it's harder. It takes, it takes more patience and communication. Yeah, yeah.

I have a question though for Justin. He's made me think about this. Do you think more engineering has gone into food than to getting us to land on the moon? Wow, that's a little bit of a question. We're trying to get him to say he's trying to call me out because of our conversation. Yes. I do believe we went on the news. I just want to put that out there. I also believe that, you know, there was plans in case we didn't make it that they had a studio. You guys fucked my weekend up by saying some shit like that today, bro. Listen,

really, there's a lot of good editing. I wasted at least eight hours in my weekend. Wow. Research you got most shit out. Because of that, because of you guys. It's literally of all the conspiracy and the crazy ones. It's the most plausible. That's all I'm trying to say.

To the most plausible, the motive behind it makes it, when people complain to talk about flat earth and stuff like that. I like to hear at least the motive. Yeah, I like to hear a motive that makes sense at least. It might be crazy, I don't believe it, but okay, why? Why then would they do that?

And they never made sense. But the moon landing one, the rationale makes sense that we were in a cold war, we were losing the space race, which was really just the way to flex at each other, who could launch a missile into the person's backyard. And so, and they already beat us to the moon. They beat us with Sputnik. The Sputnik, the first person in orbit. And so we had to come out and do this.

And so that's why. And we've been back three times, and that's it. Yeah. And just the US. You know that, right? Yeah. You know China's in a flight of the Dark Side of the Moon? They're trying to.

Are they? Yeah, they are. Yeah, they are. There's an international treaty, right? Nobody of the dark side of the moon. They're trying to are they yeah, they are Yeah, they are it's there's an international tree right nobody could build a base on the moon I think we all sign that with the bunch of countries. They'll probably rewrite it Everything else I thought I like when we just do it Yeah, and then afterwards but I don't know wasn't there like a movie where somebody like they had allowed it and then Like they were doing these like, corporate advertisements from the moon, like they're acting it down and people are like,

ah! Ah! Ah! You imagine, I totally could see that happening. You imagine free-let'sable by the moon? Yeah. Oh my God! Oh yeah, they got like a big billboard like on the front of the moon.

It's all Tesla. Oh! Anyways. I sorry, I didn't mean to just take it. Yeah, I'm the last one. I just had to throw that out there because it was all my mind. Because for the audience that didn't catch that, because all of that's kind of an inside joke. I got something fitness just take a look. I just had to throw that out there because it was all my mind. Because for the audience that didn't catch that, because all this is kind of an inside joke.

I got something fitness related for you guys. Well, what made us the most money? You know, the food engineer. Yes, because. The food engineer, well, I don't know, man. You know, they just kidding. I have no idea. So let me see if I can find this person.

Here it is. So I can get their name right. Okay. A Canadian power lifter. Oh, God. And Andres. And here it is. All right. I'm gonna so I can get their name right. Okay. A Canadian power lifter. Oh God. And Andres. Oh God. She crushed the powerlifting record for her category. Is it a sheet by over 200? Well, so you guys are do you know? You know that? You know that over listen. K, we're 200 something pounds for our audience. The record for our audience has only been tuning in

for two years or less. It was four years ago now. Probably that long. Maybe it was it was at least four years ago. Definitely not when it was popular to have this conversation. We had two transgender, one at transgender athlete and then and then a lawyer and their lawyer. Come on the show.

And we had a discussion about this being unfair. This was when I think it first happened with like CrossFit, I think first. That's why. Yeah. So CrossFit. Yeah. And they were trying to argue, this is so, this, can I just say how crazy? This is the most insane.

This, if, when I think to myself, the world's lost its mind, this is the number one thing that pops up because like, you can be wrong and we can debate, but if I could see some logic and what you're saying, then I don't feel like I'm in a weird twilight zone. This makes no, this is no sense, I'm sorry. The reason why I'm bringing this up, so I watched the untold story of Balco last night, fucking so good too.

And that was Bay Area, weren't they? Yeah, yeah, yeah. That's actually with the Bay Area, that's what Balco's there. That's what Balco's there. So, lab, something co-op or something like that. Anyways, forget the name of the sprinter who broke the world, the world. John's in Johnson.

No, no, not Ben Johnson. He was, he just copied it. Carl, what's his last question? No, no, no, no, no, he, he, he broke the fastest. Is he the one that got caught taking the top for, for getting, I mean, they all did. Okay. They all ended up so let me fucking finish my story. Well, you asked to try and finish it wrong. Okay. So my point of why I brought this up and, and, and interesting that you bring

up, you, you brought up the transgender thing and then I'm bringing up that conversation. The point I made in that conversation was a study that I believe that you had brought up years before that when they asked these athletes, if you could guarantee them a gold medal, but they would die five years later. How many of them would do it? And it was like an overwhelming, like 80 something percent, right? Like eight out of 10 or nine out of 10

of these athletes said, if you could guarantee me a gold medal, I would basically do whatever it takes. I would be willing to die five years later just to say I won that. There's an interview with the kid who decides to take steroids or just do this and he at that time He was like the second fastest person in the world and he was really close and he was all natural

And he's talking about the justification and he was just like oh at that point if you told me that I was I is like I would do anything. I would be willing to he said I would be willing to die Yep to win that gold medal. And so I met people like this man. The highest levels of sport. There's, there's, there all like some mentality. Yeah. It's, it's the male brain is, is a very interesting. That's the thing. Like they'll go to the depths that a lot of people don't realize they will go to, to, to be able to be a champion. Come on. We'll play one pro football game. You are literally one pro football game. You are literally almost dying every game literally.

And the point that was made in that conversation that I said, what makes you think if we allow this that you are not going to see a men start to do it with the intent purely like they're willing to change their sex because they want to win so bad. And if, and I remember them thinking, oh my God, that's ridiculous. No, it would ever do that. Oh, I would ever do that.

That's so, like, they thought that was so crazy that I would even say something like that. And I just think that we're watching it unfold. Every day a new record is being broken. It's insane. You know what it is. I'm going to tell you around. We're going to make everybody mad. Here's this could get stopped real quick. If if feminists organized, like they do for other for other issues, but for some reason,

I don't understand why this one's scattering them, but they need to organize because when they talk about or people talk about the patriarchy, which makes me roll my eyes, reason I don't understand why this one's scattering them, but they need to organize because when they talk about, or people talk about the patriarchy, which makes me roll my eyes, this is actually an example of the patriarchy that they might try to define, whereas men are coming in and trying to crowd women out. I can't think of a better example. They're literally coming in. This is powerlifting, by the way.

This isn't chess. Yeah. We're talking about a strength, like,. This is powerlifting, by the way. This isn't chess. We're talking about a strength, like it doesn't get more like besides the fight for logical advantages. Crazy. This is powerlifting. Just crushed a world record that had been standing for, I don't know how many years, by over 200 pounds.

You have women training their entire life trying to get to this particular goal. And then this person comes in and blows it away and is standing on the podium. Like I won, this particular goal. And then this person comes in and blows it away. And it's standing on the podium like I won. This is insane. This is crazy. It's gonna destroy women's sports period. And I saw the clip and the other two biological women

were congratulating her. Of course. And so how much pressure you are to- I know, but I mean, I mean, before the group of feminists get together like you're saying It's got to start with the athletes that are competing either one refusing to compete it all together or in in moments like that Choosing not to stand on the podium. Let me ask you guys a question. Do you think this would happen? I mean, I would that's what I would do

I was gonna ask you guys. Do you guys think this would happen if it was Transgender athletes beating men in other words, let's say the roles were reversed and it was guys athletes beating men. In other words, let's say the roles were reversed and it was guys getting their asses kicked because they had a physical advantage and they were coming into the men's sport. Do you think that part of the reason why they're not saying anything

is because they're trying to be agreeable and sometimes that's my point. My point is nobody's fucking saying anything and it's gotta be the women that say something. Oh yeah, no. Because the guys over here are saying this is crazy. Should be fair, there are women that are saying things. Some, they just get censored and they get like pushed

out of the media. Yeah, so I mean, it's just tough because there's no real like movement in the other direction that gets any kind of attention or any kind of air time. So yeah, I don't, honestly, it, there's,

it's hard for me to believe, like most of what we see isn't just a real majority of people left, like that they're portraying on the internet. Like I think the majority has spoken through their dollar louder than anything else, and you're seeing that in all kinds of other directions. And there are a lot of like countries and also organizations, like even the Olympics and things that have now banned, you know, the transgender angle to the sports coming in. So it is happening. Yeah, I really, so I try not to get to like,

riled up over because I do know that obviously all these posts and things are designed to do that, right? To get us fired up and share, talk about like we're doing. I think we just made a big fucking mistake and didn't think about it. I think we thought, oh, it'll be a couple people and, you know, like.

Our default is to be nice. Yeah, I think most people's like, I just wanna be nice. I think it was a default like, oh, it's the way for us to be inclusive. Like, there's no reason to isolate a handful of people. I just don't think they, I don't think they thought about it. I don't think they sat down and realized like, oh, this could actually really shape and shift women's sports radically. Listen, how stupid do you think people are that they didn't think about it?

There are fight sports, mixed martial arts, and where they're going in and beating the shit out of girls. Well, this is powerlifting. Well, just to put it, devil's advocate, so I mean, how many transgenders are you around? Not very many. So it's not weird that you would think like, I'll probably never see one in my sport. That doesn't mean you allow it. Well, just because you don't think it's going to happen. You just think it's crazy. You think it's going to be such a small minority that it's not going to make that big of an impact where it clearly it is. And I don't, again, I think it's an honest mistake of reading so heavily.

Too much credit. I don't think it's an honest mistake at all. I think it's, you think it was like a strategy. I think it's an ideology that has become a religion and people are afraid to oppose it because it places them on a side. And everybody's been, is literally playing along because there's a lot of cowards that are playing along.

I can't think of a more clear cut example. There are things we could debate and discuss where there's some logic on this side. This is like the most ridiculous and same thing that I've ever heard in my life. So you're telling me that we have men and women's categories, why do they exist? Why have we always had these categories?

Why is it always been this? We know there's a tremendous, and it's like we need 20, 20, 20, 20, 20, 20. Neil Grass to Tyson, he says that 100 years from now, we'll look back and think it's silly that we separated men and women's sports. Oh, did you see that? No, I didn't see that.

He's got his heart on that. That full direction. Deep in, bro. Well, it's just in a world where what you say is how you are judged by your virtue and morality I guess not by what you do. I guess it makes sense. There were people that say a lot of things that they think sound good, but In reality in the real world what's end what ends up happening is you have girls losing scholarships

Girls out not placing in a in a ranking so they made it made top 10 now they're 11 because somebody knocked them out and It's it's messed up. It's backwards. It's so backwards for you know women fought for years for sports for funding for sports Yeah, where they wanted to play sports, but I don't mind. Yeah, is it? I mean, okay, so do we I think it gets corrected I think it does again. I'm I'm I'm gonna play devil's out. I agree with you and say it's just crazy it went this long Yeah, yeah, well, I mean, I think they just don't know what to do. I think with you. And so it's just crazy it went this long. Yeah. Yeah. Well, I mean, I think they just don't know what to do. I think they're like, yeah, what do we do? And I think part of them was like, maybe this is all.

You know, this maybe I think I think that's part. Because it's like you want to like live and let live. Like it's that's that's five-fifth is your choice to change genders, but you know, now to try and put it in a in an environment like this where everything is like it's it's literally a meritocracy of like, okay, who's the best within this category? And it's like male and female,

it's a totally different set of variables that we're working with. And so it's like, it's not fair to the people that have signed up for that sport. Yeah, 100%. 100%. All right, I got a cool study for you guys. Like crazy study. Amazing study, as if we needed more to show how amazing strength training is or resistance.

But this one I did not anticipate. Okay, so when it comes to your skin, there's a lot of things that can improve your skin. One of them which we now know for a fact is gut health and microbiome. We know this for a fact, right? So there are lots of studies now that show that certain probiotics can dramatically, for some people, improve their skin with things like acne and dryness to stuff like because you also have microbiome on your skin and the gut and the skin microbiomes communicate and they affect each other. So, probiotics like seed who we work with, we've had people say that it improved their skin from taking.

Anyway, we've known that for a while. Exercise and how affects the skin. They did a study where they compared cardiovascular training to resistance training and skin. Resistance training kicked the crap. At a cardiovascular. At a cardiovascular. Yeah, at a cardiovascular.

Both of them. In oxidative stress. Both of them improved the health of the skin. But cardiovascular training actually thickened the collagen matrix that's in it. That's what makes it look more plump and young. Strength training actually did that. So it came out as a really incredible way. I feel like we kind of we kind of knew that right? Like when you like if you were to compare someone who's like lifted weight. We know that. Yes. Versus like a marathon. Look.

Like a marathon runner. A lot of times look really old and weathered looking. Yeah. You know, so I think I feel like there's now part of me is to think well is that because they're outside all the time, but I've just seen people just do lots of cardio in the period. Yeah. And they still don't have the same. Still the same kind of look. Yeah. So what they found, again, was with resistance training, factors, excitoclides, hormones, and serum, metabolites, I mean, they all changed for the positive.

And resistance training increased dermal bike liken, which is BGN. So this is something that kind of thickens the, it's called dermal thickness. And I think it has to do with the fact that my guess would be that strength training sends this systemic building signal to the body and collagen is a protein. And so I'm imagining that the systemic like build signal

is also telling the skin to build just like it tells more directly the muscles to take. I mean, what do you think it has to do with like mitochondria health? Like it's probably strengthening that, which is like the valve of the every cell. And so I would think- Yeah, but that's what you get that from cardiovascular.

Yeah, and cardio improve the skin too in the study. But resisted training just also did this other thing where it built it, it also built the skin. So like as you get older, your skin gets thinner and more like papery because the collagen starts to weaken and you start to lose that like almost like the muscle of it's not really muscle, but the collagen in the skin. So, isn't that cool? My favorite word you said was bi-plikan. you said was by pleikin. By, by, I can't say it.

It's BGM. Okay. Just think, I thought I had it. Did you see the, the, who's speaking about men and women and stuff like that? This is something that I'll title you and tell you if it's a guy or a girl you can guess. There was somebody who got caught, getting caught on camera and somebody was posting them on social media. They would sit around and book, like bookstores and stuff, wait for the person to read a book,

and then they'd get down the floor, come up, and some other money. You should, oh my God, you don't mean that. You don't mean that. You think I got around on it? He's like the creepiest dude, you're just like, oh, of course that's it dude. These poor women dude, it was like a library

or a bar's a noble or something. Wait, wait, wait, okay, so. This guy's a sex offender and he's got caught. So they sit down on a bench? No, so what she did So this guy's a sex offender and he's got caught so they so they sit down on a bench No, so what she did is she set up a phone camera because she's like this guy was following me around It's really weird and she posted it there and you know up there and she's reading a book and then this guy kept following Everywhere she went and he pretend to be looking at books next there and then she's like reading a book kind of turn around She doesn't see it because it's getting recorded

But then he kind of gets down the floor and he like goes up and like just snips her butt. She doesn't see it because it's getting recorded. But then he kind of gets down on the floor and he goes up and just snips her butt. She's standing. He's kneeling behind her. And he did it to somebody on the other side. She had the camera gone and it shows him going over there. Doing a drive-by sniffing. Yeah. What? What is wrong with dudes? That's weird. What would you do if someone did that to you? Would you just, I'd be too, I'd be too like, I'd blast them dude. I would do my best to fart.

And so would do my best to. But that's what they're maybe looking for. I'm trying to sell your butt. They might like, you know. It's a multiple of fender. Oh, he's like a serial butt sniffer. I got like three videos of him on TikTok. We've won he's bald, we've got hair. He's done this a few times and he's finally been arrested

They arrest him. Yeah, but he got let out this guy. He's like, yeah, what's it? What's the charges house? He got let out I don't remember I know what are you doing if you're not touching? Yeah, you're not touching anybody. He's that really is that really gets the wall to sniff butts It's I don't think it is a saintly creepy and invasive, but I mean, I don't know I mean if you're not touching Like is there like a perimeter that you're allowed to be here somebody to be creepy It's touch. Yeah, so maybe if he doesn't touch and he's just smelling. Oh, I know They just need a big boyfriend to see that just oh, I mean I would be confused. Why don't you be confused?

I'd be like what do you do? Well isn't it kind of the same as like the, the panty-vending machines where you get dirty panties? I don't know how you pointed it down. That's true. Do you remember that? Remember that? Information. Remember that finish you own, Doug?

For the record, I've actually never seen one of those. He travels to Japan. I've looked for them, but I have a No, because you're buying people are selling them too. You're not sneaking up behind somebody. But I mean, the drive for it. Oh, probably. Yeah, right? I mean, the same, the same thing that makes the guy put his credit card in to get dirty panties out of a vending machine, has to be the same drive that gets the guy to get down on his knees at Barnes and Noble's.

I would think it's a butt crack. It's probably same, but less of a drive. The other guy's like, he's going for it. He's motivated. Yeah, he's in the, he's in the wild. Who's worse? Oh, who's worse? The guy doing it to actual people. I know, I know worse. Oh, so there was an actually a local like story. I was like watching the news. And there was a guy that got caught who was actually in one of these like, I don't know

if it was a bookstore or not, but it was definitely a store. They go like this. Is it a regular middle? one of these like stalled. I don't know if it was a bookstore or not, but it was definitely a store. They go like this. Is it a regular middle? A regular middle? Thanks. This is a real friend right now. I got you bro. Yeah, I don't really like that.

I can't see because his mic's always in front of his face. He's always like, he keeps going. His mic is always like right here. Yeah, he can't ever see it. So this guy's teeth was caught, right? And he actually, oh, they was like a pizza coffee. He was inside the toilet. I think he moved it in his middle of the seat.

It went back. It went back. That's not it. It was my story. I didn't see it before, but now I see it. Let me see. That's gone. Okay, hold on.

He was in the toilet inside the toilet. And a porta-potty. He was one of them that was like, you could literally crawl down in there, I guess. Like a honey bucket. And it was just sitting there just watching. that was like you could literally crawl down in there, I guess. Honey bucket. And was just sitting there just watching people just and a porta potty?

I don't know if it was a porta pot, it was definitely a bathroom that he could crawl into. So whether it's only you crawl into it. It's gotta be. That's disgusting. By the way, the worst thing I've ever heard. I think that there's been multiple accounts of people doing that where they get caught in the cops

at the show up and then yeah. That's gotta be the most freaky thing. Really? Look, I don't know, Doug, Google it. Yeah, it's a man caught inside toilet of porta-potted. Inside to it. That's not right. And look up, Santa Cruz, because I tell you

that's where it happened, I'm not lying. Dude, that is, you gotta respect the drive. Okay, so there is a peeper, they call them a peeper, who hid in portable toilets, gets a three-year sentence. Okay. So it does happen. So there's that one. Yeah.

Wow. I found, I'm finding out he's a camera. Oh yeah, that makes more sense. Well hey, Doug found out somebody actually did that. Well, there's somebody actually did that. Yeah. Yeah. That's sat inside somebody actually do that. Yeah. That's sat inside the debris, if you will.

The level of any way. You guys wanted to know something worse. Creepy, that's worse. Yeah, that's definitely, you win there, right? So I think that takes the cake first. I don't know if I necessarily think the Barnes and Noble Stiffer is worse than the Vending Machine, you know, Doug thing.

You still there, huh? Stop associating me with that. All right. No, it's worse because it's actually a physical air space violation. Yeah. Yeah. It was just the vending machine.

What laws that you're touted? I mean, if I was somebody coming behind me and smelling my butt, I would think that'd be far worse than somebody putting it to the point and then a vending machine. Invasive, I guess. We mean, you guess. I mean, the dude it point in a, any machine invasive, I guess, we mean you guess. I mean, the dude who gets in the vision,

he's probably rather over face. That's his own zone though. Yeah, also it was the willing, I see you justifying this nest to provide those panties. You know, nobody got hard. That guy's totally normal. When it's totally normal for someone to do that. What did he say?

He always goes dark. Too far. I know. All right, all right, I wouldn't have said that. He always goes dark. I'm too far. I know, I know. All right, all right, I'm gonna take your action so we call him. Let's get back to the health and fitness. Okay, so I saw a post by Dr. Nadalski. No, I don't care.

I don't care. He wrote a post about CGMs, actually I should pull it up. I saw it. Yeah, so let's see, did you send it to me? Yeah, I sent it. I sent to you when you were, I let's see. Did you send it to me? Yeah, I sent it I sent you a new year. I think you were sick at home Try put you to work still. Yeah Yeah, but on there it's basically talking about he's talking shit about Peter atia

That's actually what I did we are just we would just gave a shout out I think to Peter atia and we're talking about him and then that happened to pop in my feed I read it he's clowning on fitness people like Peter Tia recommending the CGMs. CGMs to healthy, non-diabetic people. Because he's saying that it's useless. It's taking, not only that, but it's taking them away from people who need them,

who have diabetes and stuff like that. To get away. Well, so here's what I wanted. There's two things. One, CGMs, with the coach, we now have experience very valuable. Yes. Very valuable because of the individual variance in terms of how you respond to different foods. If you have a coach there that'll help you connect the dots between how you feel and low blood sugar, high blood sugar,

or how foods affect you, it's going to help you modify your behaviors. And we have now data, we have a company called NutriSense that we work with. Their success rate is insane compared to the average success rate with diets. Listen, we talk about one of the number one things that we talk about as a massive hurdle. I'd love to debate this clown about this.

Like, is learning to help people become aware of how food affects them. Right. They're so disconnected from their bodies. People eat foods, shit themselves, and not even realize it was because of that food. That's how disconnected the average American is. A CGM helps make that connection for a lot of people of how their body is responding to all cravings. Yes. Yes.

And any tool that can help a client make that connection for themselves so they can better in turn have better long-term behaviors is an incredible tool. Now do I think that every one of my clients has to have that? No, it's a nice to have. It's not. Of course, we've been changing lives long before CGM tools were out there for people. So no, it's not necessary at all,

but man, it's fucking cool. And it's a very useful tool. Is he trying to say that they're in low supply, like inventory-wise? That was part of it too. And so here's the other side of the area. Is that some truth to that? Because I find that very hard to believe.

Well, I've never heard of you. I'd never heard of you since I'd say that I'm so loud. Yeah, because there's a totally different market for that. No, and I think, and here's that exactly. So that's the point I want to make, which is, if you want CGMs to be smaller and cheaper and easier to get, the best way to do that is to create a larger demand for that product.

Because when the money comes in, and there's an old man, this is the same guy we called out like years ago when he first hit social media and was telling people to drink shakes to lose weight instead of food. Yeah, oh lord. Yeah, yeah, no.

No, no, no, CGMs with a coach can be extremely valuable. And again, if you're worried about taking them away from other people, like the more people that go and buy these and use these, the more the markets can respond, the more innovative they're gonna get, the show demand they're gonna get. And that's just how markets work.

It's not like this, like, in supply, nobody's trying to produce more. It's not that it's not that it's not that complicated. It's not necessary that you have a my fitness pal app or fat secret app. It's not necessary that you have an or a ring or a fit bit. It's not necessary that you have a CGM to get in healthy good shape, but you know what?

Those fucking tools are useful, man. And as a coach, a trainer who's been doing this long enough that I had none of those tools, and then I now have access to all those tools, they happen to I had none of those tools. And then I now have access to all of those tools. They happen to be some of the better tools. There's a lot of gimmicky tools that are in the fitness space that have come and went over the last two decades that I've been training people.

And most of them are garbage and shit. Every once in a while, something that is actually really valuable and useful comes along. And it's like, whoa, this is something that- It steps closer towards precision. You know, when you get like valid data that actually shows you like insightful information about behaviors that your client has, you know, now I can actually have a little bit more accurate advice to move the needle. So, you know, that's ridiculous.

Another example too of another, it's a PhD fitness doc attacking another good fitness Person Peter Tias probably my opinion one of the most respected guys in our space as far as the information that he consistently puts Other even if he communicates something's different than us overall what we would agree on 99% of the stuff that he puts out there So here you are of the stuff that he puts out there. So here you are attacking somebody who is one of the good guys in the space. Like just dumb, dumb, not helping anybody. 100%.

All right, I have a shout out for today's episode. How about a reverse shout out? I just don't follow that guy. Oh yeah. Oh wow. Negishat. How do you really feel? River, river, river, shut up.

If you're following him, that's what we're telling you to do. I'm kidding. No, no, shout out to, I just saw this page for the first time today and I was dying. Already followed them. And Justin's been known as a, so it's Anthony Vincent official. Is this the rock guy?

Yeah, dude. And it's like, I crashed out. It's like, this is so, this is so, this is so, this is so, yeah, it's like, bro, you work out. You look good. You look good. so, it's like, just normal motivation. This is so adjusted. Yeah, it's like, bro, you work out. You look good, bro. You look good. Yeah, it's like metal. Just look big.

Yeah, awesome. It's, I'll send this to your friends. Your, I sent one to my wife earlier today. Pump up one of your friends. Yeah, that's good stuff. Yeah. Look, if you need a snack when you're on the go, but you still want to hit some protein,

you want something healthy, something that's not going to make you unhealthy, go to Paleo Valley. You want something healthy something that's not gonna make you unhealthy Go to paleo valley. They have meat sticks that are incredible. They're high in protein only grass fed beef They also have pork and chicken. It's great stuff. They taste good. They're not dry and again They've got a good amount of protein go check them out go to paleo valley.com. That's P Al E O valley.com forward slash buying pump use to, mind pump 15, for 15% off your first order. All right, back to the show. Our first caller is Aaron from California. Hey, Aaron, how can we help you?

Hi, thank you so much. I just want to thank you guys for all the wisdom that you guys provide. I have soaked it all up and gotten into high. I think I'm a better mom and a better fitness instructor because of you. So thank you. Awesome, right off. Thank you. So thank you. Awesome.

Right on. Thank you. All right. So my question is about goals, the kind that keep you going after you've been in the gym for decades or you've been an athlete. So I never struggle getting to the gym. I actually look forward to going to sleep at night because I can wake up and go to the gym in the morning. But after decades of being in the gym, there is a monotony to it.

So I always crave little challenges, whether it's, I'll work, or it's pull up for a month or push ups or eating challenges or whatever, just to set up for myself to keep things interesting. But I kind of run out of them. And lifting heavy, if I try to lift them much heavier than I'm already lifting, that's when I start to injure myself. So I don't know if anybody can relate to wanting to

have some challenges, some, some benchmarks to set themselves up for while also staying really safe and not hurting myself. So the idea of hitting like a big one rat max is not is not interesting to me. But I want to combat boredom. I would like to get a little stronger. I've heard you guys mention a few calculations based on body weight and and lifts. And I don't know if maybe that's a good place to start. Yeah, this is a you're actually the right person to ask this question. Because you've been doing this for so long. You're obviously very fit. You said decades. How long have you been exercising consistently for?

I mean, it feels like my whole life. I mean, it was an athlete. A swimmer growing up. And I've been in the gym for a couple decades. Yeah. Awesome. Yeah. You're the right person asked this question because when a beginner

asked this question, the conversation's a lot different. But for someone like you, there's a couple things that I like to emphasize or point out. One is that at some point, the trying to hit goals model is going to have to shift because it just doesn't work after a while. And I'll give you an example. You talk about strength, right? Hitting a PR. Getting stronger is an amazing goal the first three years or so of exercise. But after a while, lifting more weight, the risk versus reward just isn't worth it. Like for someone like yourself, you're obviously very fit, you're obviously, you've worked out for a long time,

adding 10 pounds to a lift isn't going to give you much in terms of any better progress, but it's going to dramatically increase your risk of injury. And so it's just not worth it. So that's one example, right? So at some point you want to shift your mentality to just the enjoyment of the work out for the sake of the work out itself. Now, that being said, I do also kind of understand what you're talking about in terms of things to train towards or specific types of ways to feel or things to aim for because it does give us a little bit of purpose behind what we're

doing. And I would say this for someone like yourself, look at the entire breadth of health and health wellness and fitness, It's a massive sphere. Now it includes obvious things like stamina, flexibility, strength. It also includes less obvious things like completely new exercises you've never really gotten good at in the past, that's a good one. Like you could try a movement you've never done before.

Like maybe an old school movement like a one-armed bent press or a suitcase carry or something, or a zotman squat or deadlift. Exercise the movements that people typically don't do. You can pick one of those. You're not good at it, because you've never done it before, so I'm gonna get better at it, do the prerequisites, do the mobility and practice this new movement

that I'm not good at, so I can build the skill and then along with that comes some pretty cool results. Then there's even less obvious things like, okay, and this is something that we tend to get stuck in when we've been doing this a long time. Is there tends to be areas of health and wellness that we tend to ignore because we don't like it as much, it's more challenging. Maybe we want to avoid those. For me, for example, it might be mindfulness. It might be more recovery based type training.

I tend to avoid that because it's either boring or because I don't like what comes up for me when I do them. But that would be a great place to aim because it's somewhere where I could improve. So I might say, okay, I need to work more in mindfulness. You know, I don't sit and meditate ever, or I'll ever do anything like yin yoga. So maybe I'll put that in and make that more of a focus

because I know that that's something that I need, type of deal. So those are a few areas I would say for someone like yourself to look towards. Look towards the areas you tend to not look. Maybe pick new exercises you've never done before, try to get better at them. And then in the entire process, try to get into the headspace of just enjoying it for the sake of doing it.

Yeah, I think a lot of times that is kind of a challenge, right, to think about what that looks like and how you're going to program, how you're going to attack that. And so I think between the three of us, because we've spent so much time in the gym and so much time guiding and directing people, this has been our focus when we come up with new concepts for programs. And really it's just to kind of stay ahead of that curve, that natural kind of time where you start to plateau

and you may sort of get into that area where it is getting a bit mundane. But there's so many different aspects to fitness. There's so many different pursuits you can move towards. And so to be honest with yourself, I think in terms of like your patterns, that's where you gotta kind of step back and say, okay, what am I most drawn towards?

And what do I do the most often? And then when you start looking at that, and then look elsewhere and see what else is available. So if that's whether that's, you know, like the opposite. Go the opposite direction, literally. Like go the opposite direction, like really challenge yourself to be uncomfortable.

And I mean, that's really the, to sum it up. This is such a good place to be. I think this is what we're, our goal for almost every client is to get to this place, right? Where you've been training for decades, getting to the gym is not a problem. It's a part of your lifestyle. You absolutely love it. You're healthy, you're fit.

You like where your physique is at. But this is the same spot that all of us are in. I mean, what you're experiencing is I feel like I go through this twice a year every year. It's like, man, I've been doing that for so long. It's like, I'm already proven I can get super ripped. I've already proven to, I could be strong. Like, what else do I want to prove to myself? What other challenge can I do?

And so what both Justin and Sal are alluding to, which is you have to be honest with yourself and say, what do I tend to gravitate towards? Like, what type of training do I love to do the most? And look in the opposite direction. The thing that Sal's alluding to would be like, he loves to get really, really strong, doesn't care to do mobility stuff very much.

So that's an area you should lean into. Unconventional training, like the stuff that Justin loves to do, I don't do enough of that. So I'm constantly trying to add movements and exercises that he loves to do into my routine. Like, so really ask yourself, what is it that you do the most of and lean into the most, and then look at other aspects of training and lean into that and try and get good at it.

And if you have kind of a athletic competitive mindset, be competitive about it. There's nothing wrong with that. Like, I'll, a couple of years ago, I got on this, like, Turkish get up kick. Like, I remember the first time Justin taught me a Turkish get up. I had already been a trainer for 15 plus years, never did a Turkish get up, never cared to do one.

And then I thought, man, I want to get good at this. And then slowly was, and that's such a complex movement that I spent a solid year just progressing and getting better at every piece of that movement. So find something like that. Find something that you're not good at or you don't do a lot of it. Lean into it. If you haven't already gone through, have you looked at all the different maps programs? Because I think we've done a pretty good job of trying to give a good variety there. Have you looked at all of them? Yes, I have. I'm actually in maps, Annabelle advanced right now,

and it's so perfect what you're saying. So I almost felt silly asking the question. It's like, you know, get out of here lady, like you're happy where you're at. But I appreciate and said by so much because the recovery days are a huge challenge for me. Like I found myself cheating and adding more things in and not totally just devoting myself to what was there because

I was so used to doing more. So you're right. That would be a huge challenge for me. It would be to comply and learn to enjoy that more. Aaron, the reason why you're the perfect person to ask this question is because sometimes people, most of the time I should say, people ask this question because they need something or they feel like they need something or they feel like they need something to get them in the gym.

And so then the conversation's very different. It's like, look, you need to get out of this motivation mindset. That's not gonna keep you consistent. It's gotta be more about discipline. You obviously have the discipline. You're not gonna stop. Like no matter what we say right now, whether you figure out a new goal or not,

you're probably never gonna stop. You've been doing this for so long. So this is a good question coming from someone like you because you're really just like, I like this anyway and how can I make this more fun and enjoyable and what other avenues can I look to? So I'm gonna make some assumptions and you tell me if I'm on point or not, okay?

So just off of what you're saying and based off your physique, I'm gonna guess that you really like lifting weights, you really like traditional cardio, and you probably have a tendency towards doing more versus doing less. Is that, am I on point? 100% accurate, yeah.

And I'm gonna guess you probably haven't gone on a legit bulk in a long time with calories. You're probably pretty good about your diet. You like to maintain a lean physique. When's the last time you intentionally tried to bulk? No. Yeah. Okay. So, listen, how long have you been listening to the show?

Well, our friend, Brett and Celine, turned me on to you. So, a few months, but I've been going back and pretty much listening to his money in a day as I can. Okay, so you, okay, and then besides that, you have a lot of good fitness wisdom. You've just been doing this for a while, I could tell just from talking to you. So if you are willing to submit, okay, to advice,

which requires a lot of courage and a lot of wisdom, which you have around fitness, then I'm gonna recommend that you go on a bulk with your calories, and I'm gonna recommend you start training in completely different ways. I want you to start training with a functional mindset. I want you to use more of sleds in your training. Performance.

I want you to do more lateral stability type of training. I want you to do more lateral stability type of training. I want you to do mobility, specific type of work. And then on your days off, this probably is the part you're going to hate the most. I would like for you to find some kind of a mindfulness practice like Yen yoga or meditation or something along those lines. and don't approach it like a workout because you could very easily turn yoga into a workout but go into it and work in, not workout. Okay, and try that once a week.

Just try that once a week. For someone like you, I think you would get tremendous benefit from something like that because you probably always teeter on the line of, you know, overdoing it. So those will be the things that I would recommend. At the bulk by itself, by the way, if you did nothing else, but just increase your calories, I think you'd blow your mind over how you felt. I think increasing the calories and moving to a program like mass performance

would do really good. It's probably different and unique enough that you're going to find some exercises in there that you're not familiar with, that you don't probably train a lot or have done ever possibly paired with mobility days in there, paired with what Sal's saying, increasing calories. I think you'll get, now, and then the true test is gonna be the mental part. Can you stay true to it and follow it through? Trust us that we're pointing you in the right direction,

and I think if you do those things, you go through that program. I think you'll be very happy with the way you in the right direction. And I think if you do those things, you go through that program. I think you'll be very happy with the way you feel and look afterwards. So that would be my recommendation. Totally, 100%. Do you know what your body fat percentage? You look like you're sitting in the mid to teens or so, do you know?

Yeah, that's, yeah. Yeah, I think that's all right. Okay, so I would go on a bulk until you get to about 19, 20% body fat. And you know, have the strength gains that come along with it. See what happens to your energy libido and hormones along the way. I think you're going to feel really remarkably good with it. Embrace the a little extra body fat. By the way, 19% is still very lean.

So you'll just kind of, you're not going to, like, you're gonna gain a belly or anything like that. You're just gonna feel probably more invigorated and healthy from going on that type of a bulk. So start there, do the program, and I think you're gonna, I think you'll really enjoy what it, you know, how you feel, but you're gonna have to kind of submit a little bit to the advice. So I don't know if that might be the hard part. Doug, Doug will send you over maps performance so you get that.

That's so nice. And I really do trust you. And so I'm gonna do this. Thank you so much. Oh, follow up. I want to see how it works. Yes, please follow up. I'd love to hear how things are going in the next couple of months.

Awesome. Thank you so much guys. Thanks Aaron. Bye. I've had a few clients that fit this almost specific. She reminds me of my old partner. Oh, my partner, Tony. Yeah. Just like that. Tell me have the discipline. Have the, yeah, also who came later on became a coach and trainer herself and like tell me tell me that putting someone like this on a 400 500 calories surplus doesn't just blow if they can do surplus, doesn't just blow,

if they can do it, doesn't just blow their mind in terms of how they feel. Oh, easily. Yeah, she'll feel great. And again, we'll be able to get strength and she probably didn't realize she had potential to get. Yeah, not enough people, I think realize

that eventually you get to this point. Like if you've been doing this for long enough, this becomes probably what I know, she was out. I don't know if anybody can relate to me. Like I actually think it's way more common than you would think with somebody who's been consistent, right? Fitness for my skin. Your point at the beginning, which is like,

you're rare, that's not most people are trying to look for excuses to be motivated. They need a challenge just to get to the gym. Super disciplined. Yeah, she's already proven that. She's just kind of like, I've kind of done everything. What do I do next? Which is a very similar feeling that most trainers

and coaches go through that have been fitness fanatics for two decades plus. And so that's where you start searching and asking your, and being honest with yourself, what are the things that I gravitate to the most and what would my body probably do the best? You know what I should have said? The one way that I was able to do this,

because this is a challenge, I don't know if a lot of people understand this, except for maybe fitness fanatics, it is a challenge to move outside of your discipline structure, whatever you tend to do because it's new, and I don't like it as much, and I really like what I do. And it's been working for you for a long time, too.

It's been working. The one thing that used to work really well for me, I don't know about you guys, but for me was, whenever I would take another course, a certification or read a new book, on something related to health and fitness, it would do a good enough job selling me on this modality or training style or way of fitness

that then I would be interested enough to... Just re-enites your passion again. Yes, and I think that's an important factor in the whole long game approach is like, where can I find those opportunities, the sparks, and passion again to get me kind of training differently. I wish I remember how long it took when I had these, like the Turkish get up, when I went on the mobility kit, like, when I make that switch, because I know when I first make it, it's not fun. When I first make it, it's like, it's been notness, it's like, I don't switch because I know when I first make it it's not fun when I first make it it's like

It's been notness. It's like I don't feel like I'm seeing the scene much return Nobody likes sucking right? Yeah, I'm not good at it It's so but then there then it does switch over and I and at some point You start to unlock something that you hadn't seen before, you know, like the first time I watched myself perform the Turkish get up really well or add significant weight or get really good and see my squat depth come down from like, boy, that gets exciting. Yeah. Because then it reignites that early passion of seeing the results for the first time

in your body changing when you first got into training. And so if you can stick with it and be consistent, well, I think trust the process. I think what you did is you moved your identity from, I'm this, let's say body builder, to I'm the fitness guy that likes to try different things and learn new things. You move your identity into something like that, then it becomes what you want to do.

I think that's a good point, so I think that's part of this challenge, she has to like, almost let the old you die off. 100% of who you think you are, as if it is for sure identity. And be like, now I'm gonna become the awesome Turkish GitHub girl, or I'm gonna become this person. And you have to like buy in, right?

Our next caller is Kevin from Pennsylvania. Kevin, what's happening? How can we help you? How much? Thanks for taking my call, guys. You got it right. Hey, I, before I ask my question, I have to say being similar to your age, I really enjoy the banter and the throwback stories.

It's kind of what got me hooked on your podcast. So all right, all right. All right. All right. Easy there. Easy. We'll just say the last generation you get the feeling started all the time. So we get to references.

I appreciate that. I know this, this question's a bit of a repeat. I've seen it on your show before, but I'm a health and fizzed teacher. Been doing it for about 20 years now, but recently about two years ago started at strength conditioning course, specifically for kids who want to get stronger in the way you're in. My problem and my struggle is that there's such a variety of ability level. I have a mixture of girls and boys. A typical class is 40 minutes, 20 to 25 students, but they range from inexperience, never touched a weight before, to

they've lifted with their team for years and, you know, in their mind, they think they're experts. And so to program, I have them all school year long, which is great. And usually if they stick with it, I have them from 10 to 12th grade. So my question is, you know, how do you overcome those programming issues with such a variety of ability levels? This has to be one of the hardest things to do, right? Well, you know what it is.

First of all, it's a great question. So when it is, Kevin, the reason why it's challenging, you know this, I'll tell us for the audience, you got all these kids in your class, you got a wide range of mobility issues, strength. I'm sure you have some athletes. You have some couch potatoes. You have some kids with forward shoulders,

some pu- you know, anterior pelvic pain. Well, they have some kids that can't even go on one leg. They can't even hold them. Absolutely. You're like, what do I do? So the mentality needs to change in your approach for the class. If you approach the class and say,

I gotta give them a workout for 40 minutes, you're never gonna be able to accomplish what you're trying to do because you're not gonna be able to give them a complete workout in 40 minutes when you're dealing with 25 students. Instead, you need to approach it like, I'm teaching them in the process of teaching them something,

they're gonna get some exercise. So, okay, what does that look like? One exercise. Yeah, a movement. One movement is the focus of the class. And what you want to do is break down the movements into a squat, a press, a row, a hinge, some kind of rotation movement,

and a split stance movement. So you have five tight, and there's so many exercises that fall into those categories. And so what I would do is today's class we're gonna perfect the back step lunge or today's class we're gonna perfect a hip-hinging movement known as a Romanian deadlift or a deadlift or in today's class we're gonna perfect the overhead carry or a overhead press or in today's class we're gonna try perfecting a

row of some type a one-armed dumbbell row or a band row and in today's class, we're gonna try perfecting a row of some type, one arm dumbbell row or a band row. And that's it. And in the class, what you do with the movement is you break that movement down into five or six different steps. So you sit with the class and you go, okay, step one is the placement of the bar, for example.

And then everybody's doing it and you're walking around, you're perfecting it. Hold this, stay tight here, stay right there. I'm gonna walk over here. And then the next part of the movement is for example, and then everybody's doing it and you're walking around, you're perfecting it. Hold this, stay tight here, stay right there. I'm gonna walk over here. And then the next part of the movement is you're gonna sit down with control or whatever. So that's what the class, now in the side effect is they're working out.

They're doing some kind of exercise, some signs of training, strength training, excuse me. But what you're doing is you're teaching them the technique and the movement and you're teaching them body awareness. And I borrowed this off of really effective jujitsu instructors that I've seen. Jujitsu instructors, when they're teaching a class, have to

rent something similar. And I've seen jujitsu instructors teach six different moves in a class. And some people get them, a lot of people don't. The really effective ones will take one movement and the entire class is on breaking down that movement into six different pieces and perfecting each piece. And those instructors, man, they turn out students that learn so effectively. So that would be my approach if I was in a position like this.

Yeah, I actually have a lot of thoughts around this going through that whole process with high school kids for football training specifically because it was a very wide arrangement of different abilities in there. So I had to really rack my brain. How am I going to approach this to bring value and also be able to give, you know, those other kids in there that do have experience, at least something that they can progress with and work on and train with. And one thing in the beginning, just to get everybody sort of grouped together was isometrics are amazing for at least starting to get them to organize their body and hold positions effectively. This is something you can work in with the group whether that's with mobility drills or whether that's just holding these type of isometric poses and you can get competitive with that and challenge them with more intensified

versions of that. But the main point I wanted to drive here is that because you have such a wide array, one thing that I sort of moved towards at the end of when I was training them was to group them up and to split it off with the more experienced kid became the leader of that group. And that way they're actually, they want that responsibility of also being able to help and provide and teach some of these other kids, some of these moves.

And it helped to kind of bring up their confidence and also to like, you know, they got a lot more out of it because they felt a bit more responsibility, I think. That's actually brilliant. I wouldn't even have thought to do that, but then to probably break off in a handful of groups and pick who you think are the most skilled to lead those groups.

Which what's great about that is now you can, you can regress the movements and not feel like you lose them because you're giving them a teaching role. Totally. So they feel like that's a great idea. You know what I'm saying? I love that. Yeah, so they don't feel otherwise they're gonna be like this is lame. Yeah, I can get bored and frustrated. So Justin, what about like for Kevin, if he, if you envision like our our map symmetry program, would you like give me like an idea of like would you do like in a workout or a day, right? He's got probably a 50 minute class with them. Would you do like two or three

isometric, says in an entire group? Yeah. And like, it take us all through like two or three isometrics. They could be related to if you're teaching like one of the complex movements. Like, so we had squat was like our main focus for the day. Like, we would do maybe two isometric movements to, you could, you could kill two birds with one stone with that in terms of like having them hold poses. And even a lunge stance and having them hold that pose and then having them actually go work on the squat by itself as its own specific skill that you're trying to build

for that workout. Okay. So that would be one thing. But yeah, we, we do have that structure pretty nicely in symmetry, and that was kind of like a little bit of the motivation of it as well. It's like, you know, how do we address the fact that like a lot of people can't are all over the place?

Like they have an even, they don't have much control over their body to begin with, and so you can actually keep a good eye on, you know, who actually has depth, who's, you know, knees are buckling, so you can actually keep a good eye on who actually has depth, whose knees are buckling, and you can walk around and you can kind of cue a little bit more effectively when you have it at a nice slow tempo. I mean, even doing just pause reps, right? If you wanted to have that as like the progression, you start isometric, go to pause rep, and then you do exactly what style set is just stick with the main focused exercises that are going to move the needle the most. Two things Kevin, one, do you have map symmetry yet? No, I have anabolic performance for it.

Okay, so I'll have Doug's in symmetry so you have access to that so you can pull from some of the movements that we have in there. I think that'll be valuable to you. Second thing, did you ever happen to listen to, I don't know how long you've been listening to us? Did you listen to the interview that Justin did with Joe DeFranco? I did not. Okay. So that's on Joe DeFranco's podcast.

So look up Justin Andrews from Mind Pump on Joe DeFranco's podcast. A lot of depth. They had a really good conversation around training, you know, high school athletes, you know, and how do accomplish that? And Joe's been doing this longer than all of us. Yeah. I'd say he's kind of the guru. He's the guru.

Yeah. And so I actually really enjoyed that conversation hearing that the hits perspective and Justin and him kind of ping ponging back and forth on the challenges of training kids. I think you'll get a lot of value from that episode. So listen to that episode, pull from app symmetry, and hopefully what we kind of threw at you gives you some sort of help.

But you are doing the Lord's work. That is probably the hardest. That is tough. That is tough. We're organized. Yeah, I do have a chance to get them in the classroom every so often too. And I really enjoyed the resistance training revolution. Do you think, Sal, that would be a book that I could use

at a high school level to develop a curriculum. 100%. I wrote it specifically so that it was easy to understand for the average person. And it's not written necessarily. Well, that would be awesome to break up the chapters in a year. To break up the chapters and teach.

So the thing to keep in mind, Kevin, the big thing to keep in mind, Kevin. The big thing to keep in mind is when there's a bit of a difference in what you're doing because you're not training an athletic team. You're training students who are taking this class as part of their curriculum. When you're training an athletic team, although some of the challenges are the same, one of the differences is that they signed up for a sport, they know what they're training for,

and they all should have the goal of improving their performance. A lot of the kids in your class are probably like, well, I'm here, I'm doing it, I don't play football, I'm play baseball, like what are we doing here? So, I volunteered to teach some classes years ago, and so of course I went in and talked fitness.

And I found I was way more effective when I was able to sell what I was doing before the class started. And so the way I would present strength training was, and I look at the whole class, you got a whole bunch of different students in there. So I'm like, okay, some of these people are gonna wanna get strong.

So I talk about the benefits of building strength. Some of these other people want to improve their other performance academically. I'm going to bring up a study that shows how you can improve clogging the function. I'm going to talk about hormones, how it balances out hormones. I'm going to talk about how balancing hormones out clears up your skin. Why am I doing that? Because I know there's some girls in there, for example, that will ring, that'll light up some stuff in them, like, oh, it'll help me with my skin. And so I would do like this 10 minute, you know, here's the exercise we're gonna do.

Here's what it works on. Here's some of the benefits that happen to the body as backed up by some of these studies. And then I know I'd sell a majority of the students on wanting to try. And then I would take the class, and I would teach them, and the side effect being that they're doing some exercise versus I have a class of kids who's

there to work out. Then it's a little bit of a different focus. But if you go in there trying to work them out, it's gonna be really challenging for you because you're just such a what you're gonna have some it's gonna be so hard to work them out properly because some are gonna be good some are gonna be so good. So it's really about how that is. If they have a lie behind it, they tend to do much better. 100%. We all have a lot of passion in this direction too about impacting the generation coming

up. So I tell you what, Kevin, if you, whatever you put together, if you want us to look at it and give critiques or ad or take away from anything. We're more in willing. So if you put something together on paper, email, or whatever, and send to us, I'd be more in willing to look at it with the guys and kind of put our two cents in. But I think you're heading in the right direction. 100%.

Yeah, great. It was a lot of great advice. Thank you very much. You got it, man. All right, Captain. Thanks for coming in. All right, thanks. If I didn't, hardest thing ever. if I didn't do this, that's probably what I would do. Really?

Yeah, I would probably work with high study. High study. It's a two-word. I would, I would work either with high school students or college students and not athletes, but regular, regular kids and really try to convert them into figuring this out and implementing there's a lot of cool. You get them, I'll take the athlete. I would not, I would wait for the athletes to like, yeah. Kids, because you brought up something that's so true, it's like you have a class of, they're there because they have to be, oh yeah, there's a good chance

probably 30% of them don't want to be. Listen, I remember that's, that's hard. Specifically volunteering for this class, for these classes, they were want to be. Listen, I remember specifically volunteering for these classes, they were fifth and sixth grade, and I'm sitting there, and I remember the first one I did, I'm trying to teach them stuff, and I could see half of them are interested, the other half were interested, I'm like, I gotta sell these kids,

on why they gotta do this. So I'm like, what are these kids interested in? Someone want to build strength and muscle, right? You got the guys in class, some of them want to get leaner. I'm going to kind of talk a little bit about metallism. Some of them probably want to be better at schoolwork. I'm going to bring up a study about how it improves.

And so then I would try to cover all the things I think that would attract most of these kids. When I did that, the buy-in was there. Oh, that's the best approach. Just like he said, they need the Y. And I think that's brilliant that he thought of your book because it really does outline all of these benefits. So get which a lot of kids just don't realize now because it's not being taught.

Our next caller is Steven from the UK. Steven, what's happening? How can we help you? All right guys, how you doing? Good. Good. Yeah, I've been listening to podcasts for a few months, really enjoy it. I am.

I have two young kids myself, so a lot of what you talk about is very relevant to myself. Awesome. Yes. And so yeah, I kind of, I've titled the email plateau and I kind of feel like that's where I'm at now. And a bit of background about myself, I've been training sort of inconsistently for five plus years. And consistently for the last 18 months during COVID as many people did. I kind of stopped all training, ate everything inside and put on a lot of weight, ended up around about 105 kilos and then over the last sort of 18 months,

I've lost all of that and got down to sort of 80 kilos. So you know, had some pretty good progress week on week always sort of seeing changes and stuff like that. And so that was kind of through resistance training, more folks on my diet and working with personal training and doing my own stuff. And my goal was kind of to get down to where I had visible abs. And then then from there I was going to increase the calories, push on and try and build some muscle really. But kind of the last sort of free months or so, I've kind of stopped seeing any changes. I've sent you guys some pictures, but yeah, I kind of got down to that point.

I was constantly seeing changes and then the last free months I feel like not months has been changing. My instant reaction was to drop the calories, which you know, seems like everyone always kind of goes to that and from listening to you guys, that's probably not the answer. So I'm just looking for a bit of advice really on how I can kind of kick on, push on and where do I go from here. Stephen, give me a little insight on your training volume. Like how many days a week are you training in the gym? Would you say you're relatively intense the way you train?

And then I think I see you're aiming around 2000 calories. So give me a little insight on what your training looks like. Yeah, that's it. So I tend to do three to four days a week. I have been doing a push pull leg split for quite a while now. The training's pretty intense, it's good training. I also play soccer or football as we call it over here, so it'll once a week as well.

So do a little bit of cardio through that, but it's primarily just, you know, strength training. Steven, so real quick, reading your question and you've lost what 25 kilos, he's lost a lot of weight, he's done well. 60 pounds almost. Yeah, and through that, is that been a consistent,

like that whole process, you've been focused on the weight loss that entire time? You're plateauing because it's time to reverse. Yeah, it was time to pull. That's the bottom line. I mean, you actually look great, bro. Yeah, you've done incredible work. You need to go on a little bit of a bulk,

you need to go into calorie surplus and start focusing on gaining muscle. And you know what's probably gonna happen, Steven, is you're probably gonna get leaner. Yeah. Through that. Body fat percentage is means it's a percentage of your body weight.

It's how much body fat you have as a percentage of your body weight. So let's say you went on a good bulk and did some good strength training and let's say you gained five kilos of lean body mass. That's a lot. It's like 12 pounds for people listening. Let's say you gain five kilos of lean body mass.

You've lost zero body fat in terms of the amount of pounds or amount of kilos. You're now leaner though because you have more body mass, so your body fat is a lower percentage now of your total body mass. That's probably what will happen if you do a proper reverse diet, a proper bulk. So 2000 calories a day, you know, guy your size doing that much activity, it's kind of low. I'd put you up 500 calories, keep the protein high, keep it there for a little while, bump it up again a little bit, maybe a hundred,

200 calories, get yourself up to closer to 3,000 calories or higher, and then attempt doing a cut again, and then you'll see it'll start to... Yeah, I'd love to see you at 2,500 calories. I'd love to put you on a MAPSANabolic, switch you from the split to kind of a full body routine. The two of those things combined, I think is gonna be great for you.

And then the goal would be, I'd start you at 2500 in Maps at a ball. The goal would be to like slowly increase calories to get you over 3000, to get you up to 3000 plus calories before I bring you back down the other way. So if I, and then then we're in a very sweet spot, bro. Because you look great, you've done great, but this is super common when somebody has a lot of weight to lose is eventually what happens is they get to a place where they're not all the way to their goal. But the good news is you're calling us right now,

you were only pushing at 2000, I see people that do crazy shit where they're pushing down to 1100 calories and doing cardio every day, and you're at the right place right now to go the other direction like Sal saying, and I think you'll see tremendous benefit. The main thing that's going to be,

which is almost always with somebody in your situation, is the mental piece, is don't, the initial bump in calories, and training that is going to put on a little bit of weight, most of it's gonna be water. You'll gain two or three kilos right now. Yeah, right, right, right, right out the gates of just water.

Yeah, so don't freak out't freak out. Okay. You're not going to, you're not going to put on all that body, especially if you make a good choices. Obviously, if you go and you start eating a bunch of crap, but you're eat, make good whole food choices with those extra calories and train, train maps and a bulk. And I swear to God, you're going to feel great. Yeah, because the other option is this is you just cut your calories even more, but then you're going to end up around 1500 to 1300 calories and I'm going to tell you right now you probably still will plateau with your body fat percentage What'll happen is you might lose muscle along with the body fat You're getting into the the calorie range now where keeping muscle becomes very difficult

Because you might have someone who's like, oh, I just cut your calories But your body's probably going to try to hit reach homeostasis by reducing muscle mass. So you might lose weight on the scale, but your body fat might actually stay the same and how shitty of a position with that be. You lost, you know, another three or four kilos, but your body fat is the same. That's not really a good trade.

So reverse diet and focus on getting stronger. And then once you get your calories up to a certain point, both Adam and I agree around 3000, then you can cut from there and then you're getting leaner will be easy. It's interesting that you recommend that because I actually a couple of weeks ago, I increased your calories

and I felt so much stronger than the gym as a result. All of my lists have been going up considerably. Oh, I'm wrong. Of course, yeah. Yeah, you're testosterone is going to go up. Yeah, your strength is going to go up. Your energy is going to go up. Remember, here's the thing too, that people don't consider.

Let's say you bump your calories 500, and you don't increase your activity level, okay? But you get stronger. Guess what you've done without realizing it. You've increased the volume of your training. Remember volume is sets times reps times weight. So even though this is where people get confused is they look at their workout,

they're like, but my workouts is exactly the same. It is not. You've added three reps here, four reps there, 10 pounds here, 15 pounds there. You're training more volume, just because you got stronger, meaning you're fueling your body to because you got stronger, meaning you're fueling your body to be able to burn more calories even in your workouts.

So it's just a better, it's not a better approach, it's the only approach. Like I said, if you do it the other way, it's going to fail. So you bump them up again. You're in a good place, bro. You're going to do good. Just add those calories, be consistent with it, and you're going to be solid. The only thing I'm watching for, if you were my client, is rapid weight gain and not strength.

That'll be if you just eat a bunch of calories. Yes. If you eat trash, you have the 500 calories in there, there's a chance that you don't get stronger and you put on bad weight. But if you make good whole food choices and stay consistent with the training, you should get stronger in the gym

and we shouldn't put on that much weight. Don't add a pint and go to the chip shop and that's how you're going to add your calories. It's quite difficult to add calories like cleanly, but I mean, I've been able to do it, but yeah, it's very easy to jump to like a pizza or something like that. Just to increase the calories. No, that's not the way to do it. You know, one of the easiest ways to do it, I don't know. I mean, obviously, if I had your diet in front of me, I could show you some real easy,

but a lot of times I catch people that are low calorie like this, doing things like egg whites or chicken breasts. Just see if fatty or... E-fatty choices, like give yourself some tri-tip, you know, or give yourself... Or hamburger. Yeah, or hamburger every once in a while. Give yourself some whole eggs, you know,

or throw an ounce of cheese on your scrambled eggs. Or put some olive oil on your vegetables. Yeah, so yeah, there's easy ways for you to bump without, you know, going the extreme other your vegetables. Yeah, so yeah, there's there's easy ways for you to bump without you know going the extreme other direction to Yeah, awesome. All right Steven. All right, man, Doug's gonna send that a map center bulk your way Yes, Billy. Thanks. How much guys you got it. Thank you You guys like my my my cold troll my culturally relevance waiting for No, that's too obvious. Yeah, the chip shop.

My wife's family's from England, so everyone's while I hang out with them and I hear them talking. Oh yeah. You guys say that kind of stuff. You and your pick up a couple of lingo. You have to do a little bit of fucking lingo.

I did it all for a minute. Yeah. He's a great man. What a great transformation. But by the way, expect it. What happened to him is expected. If I was training him, I know this point is gonna happen. And we're gonna have to reverse it.

In fact, what you had done was a little bit earlier. Oh yeah, I would have reversed it before we got it. He's been in for a first and broke up the long diet that he's been on. But I tell you what, they'll all in all, I mean, I love when I hear stories like this and people that have been listening to podcasts because he's asking and making the decision at the right time.

Like he didn't go add three, four days of hour-long and a lot of cardio. He didn't cut it down to 15. And by the way, all those things would result in him continuing to lose more weight. Like he could have went to 1500 calories and by the way, it could be quick advice. Like if you wanted to drop into their five pounds

and be like, hey bro, go five days a week in our cardio now and drop down to 1500 calories. You'll lose weight, but you'll probably end up losing as much muscle as you did body fat. And then you're in a place that's not sustainable where his body is asking him to get more calories right now. The next caller is Jennifer from North Carolina. Hi, Jennifer.

How can we help you? Hi, guys. So I have a quote. Do you guys read the emails that we send in first? So you know what the background is? Or you guys know? Yeah, we do. No, no, we do, but we want you to tell us

we can get this. We want you to sum it up, though. Yeah, there's people watching around. All right, so I'm 51. I am in the process of going through menopause. And so I've been overweight my entire life. I used to like in high school, like so we're talking like 30 plus years ago.

Used to run into exercise and everything like that. But insulin resistance, metabolic, blah, blah, blah, whatever you wanna call it. So, bariatric surgery was recommended to me actually 11 years ago, but I decided against it and continued to struggle with my weight. I finally did get the surgery last September, so we're coming up on my one-year anniversary of that. My surgeon is not happy with me because I am not losing weight as quickly as he would like

for me to do, but I told him from very beginning, I would rather lose it slowly because then I don't have as much loose skin than I have to worry about. So it was total vanity on my part. So the weight is coming off. I started at over 300 pounds. The last time I weighed myself, I was 303. I did gain weight after that, but you know, I never weighed myself again. So I am now updated letters since that email, updated number, sorry, since that email. I

am now down to 215. And my, I do have in body scans that I do with my nutritionist. And so let's see, I think, uh, yeah, my lean body mass is now 128.8 instead of 123 from the email. So, yeah, so the question is two of them basically. How much protein should I be getting? Because very atric lifestyle and sports nutrition lifestyle, there's not really a whole bunch out there. Mm-hmm. Or, you know, what you're supposed to be eating if you want to be a weightlifter or body

lifter or, you know, that kind of stuff. And so how much should I be eating based on this in-body scan is what I'm assuming you guys are going to use. And then with all of the other bone issues that I have, I have watched episodes where Adam says, no, you don't have any problems. So, but I do, I am working on squatting, which is something that my orthopedic told me not to do anymore. But I have started doing that again. I have started learning how to do dead lifts, which are a lot easier than squatting, my juice. But so how can I increase my muscle strength and the bone density, because that is something at my age that I have to worry

about without causing further damage to my joints, because I do have osteoarthritis. Yeah, great, okay, great question. So let's back up for a second. So bariatric surgery is where they essentially reroute the stomach, create a new stomach for you very small. And this changes things, right? You can't eat as much at one sitting

and nutrient absorption issues become a reality, right? So I'm assuming your doctor has you on multiple supplements you get nutrient tested to make sure that you're not reaching any deficiencies. Okay. Correct. Yeah. I do have Dallas, see me as so I will always have

an iron deficiency. Okay. Okay. You can't eat a lot at one sitting. So you're gonna have to eat small, essentially small meals all day long. Believe it or not, the bariatric diet actually has a lot more in common

with a bodybuilder diet than the average person. When you look at a bodybuilder, they tend to eat six, seven, eight meals a day. You're gonna be doing that and you're gonna try and take your protein targets and divide it up over all those meals. Now, what are your protein targets? Use your target body weight.

So what body weight is your target? And I would aim for that, maybe a little less than that, for in grams of protein. Do you know what your target body weight is or where your body weight, I guess, I hate to say it this way, but it should be for someone you're height.

Do you know what that would look like? I do not. How tall are you? By five and a half. Okay. I would aim for about 120 grams approaching a day. That's not your ideal body weight. That's not your target body weight.

Your target body weight is probably closer to 150, but 120 is gonna get you where you want. So go 120 divided by however many meals you have in a day, which is probably closer to five or six. And then hit that in grams of protein each meal and eat it first. This is going to be the priority of your meals. So whatever you have your small meal, eat the protein first so that you hit those targets. Hit 120 grams of protein a day to start.

Now you mentioned your joint pain, osteoarthritis. This is a type of arthritis that develops because of what they would say is overuse, but really what it is is it's poor movement patterns on joints. And so you get wear and tear. An autoimmune issue starts to develop in the joint and then you start to get the arthritic type of stuff. And so one of the best ways to work with this is to improve your movement patterns, improve your strength, and move better. You also, so you asked about your joints, you asked about building muscle,

you asked about building bone density. The answer is the same for all of those. It's gonna be proper and appropriate strength training. Yep. Okay. Proper and appropriate strength training. Yep. Okay. Proper and appropriate strength training is going to be your best friend. What does that look like? I want you to move, first off, if you could work with a trainer or a movement specialist,

at least once a week, that's going to be so valuable for someone like you, because there's going to be such an individual variance with your exercise technique and what would be appropriate for you that I can give you general advice right now, but if I watch you move and train you and if you're unfamiliar with these exercises in general, like to be guided through that process is gonna be crucial to do it correctly.

Yeah, but a good guiding principle would be this. Train within your limits, but get to the edge. Meaning, let's say you practice a squat, okay? And you watch our videos, okay, this is what a good form looks like. I'm going to try doing a squat. Go down until you start to feel like it starts to bother your joints. That's your depth that you start with. So that might be a half squat or a quarter squat to start with. Okay. And then work on that.

And each time you practice the exercise, try to get a little bit deeper with your squat and try to continue to work towards that edge. And then wait and see how you feel the day after and the day after that. Did you judge it properly? Okay, I think I feel okay. Or, oh, I went a little too far.

I'm gonna back off on the next session. And so slowly progress your strength and range of motion through some of these basic exercises. And your joints will start to feel better as a result. And this where props and assistance really helps like a TRX strap or something you can hold on to while you're kind of dropping into that range of motion. And you really want to find out like where those limits are and where that threshold lies. So that way too, when you go down and you squat, you want to be able to get to the position where you can sit in it and then that's not the end of the work.

Once you get to that depth, you want to really squeeze your muscles and you want to really train them to be able to respond and to be able to provide you with the type of muscle recruitment to then make that strength part of the movement to get stronger as your way up. So, really, it's about muscle tension and it's about the tempo being super, super slow so you can really recognize how your body's kind of reacting whether or not you're stable and secure and strong or whether you have a little bit of

instability there. So, a couple things. One, I'd like Doug to give you access to our private forum so that we can communicate through this process with you and if there's anything that we can do to help you along your journey. If you feel comfortable enough, I would love to see videos of you performing some of these movements so I can get better insight on where we see maybe

a sticking point or we can give you a regression to an exercise that will help us out. I'm gonna take a shot and I guess it's something that might, that you might get some good value from because I've had clients just like you. And in this situation too, with your arthritis, like I would grab a pole or a tree, something small that I can hold onto,

and I would walk myself down into a squat. So in other words, you're standing and the pole is like, or the squat rack, whatever you have access to is between your legs and you are working your way down, all the way until you can get as deep as you can comfortably when you get to that range of motion where you can hold that position, hold that for 5 to 10 second holds.

And then you have you come out of it and then go back in it. That's a really good way to start to progress the depth of your squat. It's safe so you have support with a prop right there. Justin, I think it was alluding to that a little bit with a TRX strap that would work, you know, like a suspension trainer. Yeah, or even the Dumpfee squat would be amazing once you progress from that.

I mean, I wouldn't jump right to that, but that would be a really good way to then teach your body to generate more force. And really it's it's about- But find a squat, was that Justin? It's called a Dumpfee squat. You have a stick and you're pushing upward. We have a video.

Yeah, we have a video for that. So that would be the progression to what I said, right? The regression. So the starting point would be walking down the pole as deep as you can get into the squat, holding that position for five to 10 second holds, come out of it, go back down it, do that for five to 10 reps and try to progress that, right?

So every day you're trying to do a little bit more of that, you're trying to do a few more reps of it, get a little bit deeper. That's a good place to start with working on the squat. I got an easier one for you, Jennifer, that you could probably just figure out right now. Like you're sitting in a chair right now. Yeah.

If you push back a little bit, put your hands out in front of you like you're a zombie, stand up slowly and then sit down slowly. So don't plop into the chair but try to control you to sit fully down and then stand back up. There's your squat. And that tends to be a really great regression for somebody who has pain in their knees. In fact, if you want to do it right now, I could watch you.

Yeah. You want to try that? You want it right now, I could watch you. Yeah. You want to try that? You want to back up a little bit? Yeah. Yeah. Let's see what this looks like. Oh good. You got another chair back there.

Yeah. Get it out of the way. All right. So you're just going to sit down first? Yeah, first. Slowly. First sit down. First sit down.

You sit down and then we'll get up and down. Yeah. Okay. Now your knees, your feet are under your knees. Yep, so you want to know what I like. Now lean forward and slowly stand up. Slowly and slowly stand up. Okay, now sit your buck back and slowly sit down.

Don't plop down and then go ahead and sit. That's it. That's a wrap. Did that hurt your knees? No bit. Okay, so you want to try it again and you want ahead and sit. That's it. That's a wrap. Did that hurt your knees? No bit. Okay. So you want to try it again and you want to slow down and move in a way toward doesn't hurt your knees

or you get minimal, very, very minimal pain when you do that. But that's it. Now, you can actually put a pillow on the chair so you don't have to sit down as low. And that would be maybe where you would regress. But it's a very easy way to practice squatting and it takes out that change of direction that happens at the bottom where people tend to hurt. Now, can you tighten your stomach just sitting there? Is that something you have access to?

Yes. Okay. So as you do that, I really confused my neck. I know. It's a weird question. It's So weird question, but I'm getting summer with it. Okay. This is all part of stability Okay, so as you go back to kind of sit down like you're doing the squat try try to brace Okay, so you can kind of slowly sit down. Yeah, the more work. I know I didn't brace by poor when I was sitting Yeah, it's like pretend like someone's gonna tickle you. Yeah, tighten it up. There you go. So that's just one little thing I wanted to add.

There you go. Okay. Okay. So we're gonna put you in the forum and keep up with us in the forum so we can continue to kind of help you out a little bit, okay? Yeah, appreciate it. Yeah.

You have any other questions? Symmetry or starter? What do you think you should have? Starter. Let's send you a program. We'll send you starter. We'll get you to symmetry. Yeah. Do you have any other questions? Say symmetry or starter. What do you think you should have? Starter. Let's send you a program. We'll send you starter. We'll get you to symmetry. Okay.

Yeah. Yeah. Yeah. Yeah. Starter is a good place for you to start. And like I said, if you feel comfortable with putting the videos in the form, which by the way, is what people do in there. If you do that, then we'll be able to give you feedback along the way.

And we'll slowly progress you through all this stuff. Awesome. Awesome. I appreciate it. You got it. Yeah, you got it. Like I said, there's not a lot of stuff out there. I found you guys totally by accident, to be honest, because you guys are explicit in your language. So I had a block on there because my kid watches my YouTube.

Sorry. Sal happened beyond somebody else's radio. Oh, wow. It's great. Pod show, my podcast, sorry. And that's all you're not finding you guys. So yeah, this is, you know, progressing me is gonna be awesome. I know what you're saying.

So thank you, Jennifer. If you're ever in California, give us a call, so we can give you a hug, okay? Oh yeah, definitely. You got it. All right, thank you. Take care. Bye bye.

Yeah, Doug's right, we say to me a bad word. I'm like, Doug over there smiling. So you told me. Imagine if we were squeaky clean. Vindicate. Yeah, Doug's right. We say to me a bad words. Doug over there smiling. Yeah, see, imagine if we were squeaky clean. Vindicate. Yeah. Yeah. She, you know, got the club we all worked in over there on Santa Tresa was across the street from Barry. I trained a lot of people. Yeah, we all got a lot of clients like that, you know. But the diet, here's a thing a lot of people don't know when they get this surgery. You're going to battle a lifetime of potential nutrient

efficiencies. It gets really hard to absorb nutrients and you just can't necessarily eat a normal way anymore. You have to eat small meals all day long in order to adequately nourish yourself because you just can't do the typical breakfast lunch at dinner. No type of deal. Look, if you like Mind Pump, head over to MindPump Free.com and check out all of our free fitness guides. They're all free, they're all awesome.

You can also find us all on Instagram. Justin is on Instagram, Mind Pump. Justin, I'm on Instagram at Mind Pump to Stefano and Adam is on Instagram at Mind Pump Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance,

check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballad, maps 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 sour, anum and Justin as your own personal trainers, but 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

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