Mind Pump: Raw Fitness Truth - 2154: Ways to Jump-Start Gains After Hitting a Plateau, Using Deload Weeks to Build More Muscle, What to Do to Build an Amazing Butt After Age 40 & More (Listener Live Coaching)

Episode Date: September 2, 2023

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Email [e-mail] if you want to be considered to ask your question on the show. Danica Patrick is a fan of Mind Pump! (18:36) Finding purpose and scaling out. (23:02) Going down the Lego rabbit hole. (28:38) The guy’s new favorite item from Vuori. (34:33) The summer COVID surge. (35:30) A big red flag in Mind Pump’s backyard. (39:02) The importance of sodium for a person consuming an unprocessed diet. (41:48) Fun Facts with Justin: Robert the Doll. (45:24) Shout out to Danica Patrick. (48:45) #ListenerLive question #1 - What is the best approach and way to train post-partum? (50:00) #ListenerLive question #2 - What’s a realistic rate of progression to hit specific numbers I’m aiming for? (1:04:01) #ListenerLive question #3 - What are the best exercises to build your butt? (1:18:11) #ListenerLive question #4 - What’s the best way to approach a deload week? (1:30:44) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! For a limited time only, Mind Pump listeners get a free LMNT Sample Pack with any purchase: Visit DrinkLMNT.com/MindPump September Promotion: MAPS Symmetry | RGB Bundle 50% off! **Code SEPTEMBER50 at checkout** Mind Pump #1922: Fatphobia & Other Lies That Are Keeping You Fat, Unhealthy & Sick Paper drinking straws may be harmful and may not be better for the environment than plastic versions Danica Patrick Pretty Intense Podcast with Sal Watch At Home With The Furys | Netflix Official Site Die With Zero: Getting All You Can from Your Money and Your Life – Book by Bill Perkins From Strength to Strength: Finding Success, Happiness, and Deep Purpose in the Second Half of Life – Book by Arthur C. Brooks Complete guide to Super Nintendo World at Universal Studios Hollywood House Republicans raise alarm over illegal China lab that researched COVID in California Robert The Doll, The Toy That's Haunted Key West For 100 Years Visit Eight Sleep for an exclusive offer for Mind Pump Listeners! **Save $150 on the Pod Cover.** Mind Pump #1882: How To Safely Train After Having A Baby MAPS Old Time Strength Is it Harder to Put on Muscle as You Age? - Mind Pump Blog Mind Pump #2065: Glute Masterclass Mind Pump #1785: Why Most Women Fail At Developing Their Butt Comparison of muscle hypertrophy following 6-month of continuous and periodic strength training Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Danica Patrick (@danicapatrick) Instagram Arthur Brooks (@arthurcbrooks) Instagram Mark Wahlberg (@markwahlberg) Instagram Bret Contreras PhD (@bretcontreras1) Instagram  

If you want to pump your body and expand your mind, there's only one place to go. Mind, hop, mind, hop with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness health and entertainment podcast. This is Mind Pump, right in today's episode. We answered live caller's questions, but this was after a 48 minute introductory conversation. That's where we talk about things like fitness, current events, family life, studies, and a lot more.

If you want to skip around to your favorite parts, check this show notes, there's some timestamps there. You can click around. Also, if you want to be on an episode like this when email us your question at live at mymputmedia.com. This episode is brought to you by some sponsors. The first one is Viori, they make at at leisure wear that looks good last a long time and is super comfortable. Go check them out, get 20% off. Go to VioriClothing.com.

It's V-U-O-R-I clothing.com forward slash mind pump. And on that link, you'll get 20% off. This episode is also brought to you by Element. This is a electrolyte powder with no artificial sweeteners, no calories, and it has the right amount of sodium for athletic performance. We talk about them all the time. In fact, we like them so much, we're investors in the company. Go check them out. Go to drinklmt.com forward slash mine pump and on that link, you'll get a free sample pack with any order.

We also have a new sale this month. Maps symmetry. This is a very popular program, 50% off. Also, if you want to get a bundle of programs, the most popular one is the RGB bundle. This one has Maps Anabolic, Maps aesthetic, and Maps performance. Then we throw in a bunch of other extras. That entire bundle is also half off.

If you're interested, go to MapsFitnessProducts.com, click on the one you want, and then use the code September 50 for the 50% off discount. All right, here comes a show. Who's the worst person to give you health advice when it comes to diet? Is it fitness influencers? Is it diet companies and supplement companies? No, none of those. The worst person is the government. They get almost everything wrong for the last, I don't know, four decades. Remember, they told us fat was bad. They were wrong.

Remember they said, don't eat egg yolks. They're unhealthy for you. Turns out, they're very healthy for you. Remember they said dietary cholesterol. Avoid it at all costs. Turned out, they were completely wrong. Salt. Here's my favorite one.

Marjorin. Oh, it's so much better for you than butter. You know that processed trans fat, weird looking thing. Yeah, no, it's actually not only is it worse for you, it's terrible for your health. Oh yeah, grains, grains should make up most of your diet. No, probably not. How about this, red meat isn't healthy. Nope, you're wrong again.

Sodium, sodium needs to be low because low sodium's good for you. That looks like you're wrong again. Oh, here's my favorite one. Skin milk, fat free milk, that's better than full fat milk. Well, it turns out, skin milk actually can produce bone loss to another issue. It turns out the government is wrong almost all the time. In fact, if you listen to their advice

when it comes to diet, you're fat, unhealthy, and sick. And actually, maybe that's what they want all along. Wow, maybe they'll get it right this time though. Sal, I mean, I'm optimistic. I told you guys, it's kind of a great idea. Your fat unhealthy and sick and actually maybe that's what they want all along Maybe they'll get it right this time though. So I mean, I'm optimistic. I told you guys I mean, it's okay Do you know obviously subscribe to the conspiracy theory that they actually want us sick and fat healthy unhealthy or do you I think This is the conspiracy theory that I subscribe to is that government policy is heavily influenced by lobby Okay, and those lobbies are run by big, you know, food, that's right.

Yeah, it's money. And it's all baloney. It's money. Yeah, it's all baloney. Let's make a margin, companies rich and our hands are tied in it. If it's, you know, non-fat stuff, it's that direct. I feel like it's money always. I don't feel like it's this, this evil plan of like,

let's make humans sick and unhealthy. I think it's like Let's figure out a way to make the Market make the information Sound positive in the direction of this because it's gonna line our pockets Well, so here's like and then I just backfires here's where I start to think that maybe it's a little more nefarious It's because the information that's wrong has stuck around. Like we found out a lot of this stuff is wrong in order to get them to change directions,

it's like trying to get a cruise ship to stop and turn around. It takes miles and forever and it takes years and decades. Now, you brought up money out and look, markets are motivated by money, half, I mean, our industry, fitness industry is motivated by money. And people will lie in order to make a dollar, but here's the beauty of markets. You find out pretty quick when stuff doesn't work.

You just do. Eventually, if a supplement company, they'll make some money at some point, people will say that's crap, a diet comes out. The ones that tend to stick around have some value, the ones that fall away, is because people figured out they don't work. Government dietary advice sticks around for decades.

That food pyramid, that crappy one. What was that around for like 20 years, 25 years? Easily. I think that, okay, let's talk about that. So I think that has more to do with the person who's saying it, like comes from a place of authority, government, like school, like things that were taught in school to a student say 30, 40 years that we've found out now is not true is like that that it's in graying because your professor told you that and a lot of people aren't going and

Re-educating themselves. So if government told you this is the truth, you believe it to be true, you don't continue to you, this is the truth, you believe it to be true, you don't continue to educate or question or learn more. I don't mean the consumer. I mean, the government actual official advice itself. It doesn't change. It's like the same crappy information that we've had for the last 25, 30 years, oftentimes. They only reverse when it becomes so obvious that's ridiculous. Or if we're in such a, if we, I mean, again, I go back to the consumer that like we're not, people aren't like up in arms over it. If they were up in arms over it, making a huge deal about it, then maybe it would,

but it's so long as they don't have to, they're not going to. Yeah, I guess, I mean, I mean, it just takes longer to change because it's voted rather than the markets. And if not, if we're not, you know, picketing and we're not making a big deal about it, then it's like, yeah, let everyone just sweep that

on the wrong list. It's pretty similar to DMV in terms of like updating anything. So, yeah, that's pretty much what we're looking at in terms of nutrition and fitness advice. It's very archaic and it's definitely something needs to be revisited and looked at and updated like for your today's standard should be completely different than they are. Well, it's crazy because it's not even that

they get stuff wrong because they do. It's that a lot of the stuff they get wrong turns out to be the opposite of correct. It's been detrimental. Like the AGO one, do you know how many people's health got worse because they avoided egg yolks and they probably didn't get the amount of cold in nutrients that they that they needed that they could have gotten from eggs? Do you know that with their studies showing that skim milk? Yeah can cause deficiencies because you don't absorb the vitamin D

That's in the milk because there's no fat. So people are actually getting you know bone loss Is being connected to skim milk versus full fat milk. Like this does it just to example sodium. Like the average healthy person, if they cut their sodium too low, they have detrimental effects. In fact, the new one just came out. This is my favorite one. So this whole, we had all this hysteria about plastic straws.

Oh God, I saw this. I died when I saw this. This is terrible. So by the way, this is classic. It's comicals. 99.99% of the plastic straws that end up in the ocean are from countries that are not the US. And yet we're the ones passing these policies

and then all these companies jump on board and there's state governments, local governments that require paper straws. Well, it just comes out, studies come out. The type of plastic that they line inside those paper straws are harmful. They're full of Xenoestrogens. You're literally digesting or ingesting chemicals

that are affecting you hormonally through these crappy paper straws. That don't even do anything because in America, our plastic straws end up in the garbage, not in the ocean. Okay, so let's speculate how something like that happens. Okay, so let's speculate like how something like that happens. Okay, so I have like a theory on like how that goes down, right? There's like some brothers, uncles, sisters, family is starting this company up, right?

That is moving to paper straws who is connected enough to somebody who could go in and actually pass law. They go write some big thing out and then they look and they go, oh, that seems like a fine thing. Such a realistic example. That's what I have no idea, it probably didn't happen that way, but I say something like that.

I really believe that's how a lot of this stuff goes down, and it's like as simple as somebody looks it over and goes, oh, how bad could this be? Going from plastic to paper, it sounds like a good enough idea. Oh, the whole world is scared now about plastic in the ocean right now. Oh, that's actually a great idea.

Oh, in fact, can you get me some stock in that? You know, and they're all telling each other, right? So before it passes. Oh, wait whole world is scared now about plastic in the ocean right now. Oh, that's actually a great idea. Oh, in fact, can you give me some stock in that? You know, they're all telling each other, right? So before it passes. Oh, wait a minute. A paper just by itself will totally disintegrate as you're drinking through it. So we have to put some plastic in there to keep some kind of structure to it. And it's just like, yeah, it just becomes a real thing. Yeah, okay. So I didn't even read, I saw the headlines and I actually didn't even read the full article on like, so what is it about the paper straws that are now?

Well, saying there's more harmful than the chemical. There's yes, the the plastic they line them with. So if you look at a paper straws, you could tell it's kind of shiny. They they coat it in something to prevent it from completely disintegrating while you use it even though they after a while. It's higher than the EPA or whatever. Yeah, but and they still do disintegrate as you continue. So what's happening? The plastic, so they're just trying to get in your system, at least the plastic it didn't disintegrate right?

Yeah, dude. And these are like five minutes down. And there's Zenoestrichins, which have been connected to things like cancers, testosterone going down, you know, different type of hormonal issues and women fertility issues, and you're sitting there drinking your whatever in these straws,

like this is better for the environment. No, it's not. It's not because people are sicker, sicker people don't innovate, sicker people can't produce. And that's the solution for the environment or smart healthy people who can innovate. That's sick on healthy people. Okay, so the next question.

And it's also not even helping the environment because our plastic straws don't end up in the ocean. That's a fact. This is like well documented. The plastic straws that end up in the ocean are coming from countries that dump shit in the ocean. That they dump the trash in the ocean. Yes. So accountability, either. Okay, so the next question I have is when do we start to see the reversal of this?

Well, now that this study came out, hopefully, hopefully they'll reverse it. Because there's a lot of, I mean, maybe they'll just go to where we're at. There's a lot of states. There's a lot of that over here. I don't think it's going away, you know. I mean, you'll know the first because almost all the restaurants over by you don't like that. Did you guys notice?

Did you guys notice here that the, the member that was a second when they banned plastic bags at the grocery store? And now now now you can use them again. Yeah. So that didn't last because when you do the math, when you actually have to calculate out the impact on the environment, you have to calculate out the production. How many trees you're probably going to do. And I know I'll just do the production, the transport and all that stuff. And plastic bags transport very well.

They last a long time. It doesn't cost as much energy to produce them. So when you do the whole package, when you look at the whole number, you actually, it's a wash. And so I think that that data came out and the laws kind of let them fall by the wayside. Yeah, so that's it.

And that's the thing, you have to look at the whole picture when you make these policies or these knee jerk reactions. But this one pisses me off. On a global scale, I'm out immediately when you start to look at India and China and the amount of gross pollution. We're not even close.

Like, unless there's any accountability there, it's like a stupid conversation. You know what really pisses people off? And they can look it up. This is true. Do you know how much of your stuff that your recycle gets recycled? Oh yeah. Apparently, they don't recycle it. Yeah. Yeah. There's just too much.

They used to take recycling and sell it to other countries like China and then China would do something with it. They stopped buying our recycling. So we're literally taking our recycling. You could look this up and they throw it in the garbage. I think it's only aluminum and maybe, meanwhile my trash man won't pick up my trash if I have one bit of food in my fucking recycle bin. Did he look through it? I've been in trouble before. Really? We're not bagging it. The ones I got out of here.

I did like what the fuck? Dude, I complained once because the guy, I don't know what he was doing. He kept throwing my can on the ground, I'll like upside down and shit, I got so bad. So I called them up and like, your dude needs to come back and pick this back. It's for the camera.

We just gotta lure him back. We just gotta let her for our neighborhood that says like, that now there's like a specific distance your cans need to be from each other. So that I guess to make it easier and for like the, the gravity of her way to go. Yeah, yeah, so like, or they won't pick them up now. It's like, oh my god. Oh, this is too much. Look at this. This is what the study shows making demand. I'll read you with the study says, this is the title of the articles.

The study reveals paper straws contain dangerous, ready for this forever chemicals. Oh, yeah. So they say these are for these are more harmful forever chemicals than plastic straws. Man. Isn't that nice? So they tested 39 straw brands for synthetic chemicals known as PF-8Ss. Well, yeah. And back to the whole government thing. So again, was it you that brought up the cities that are now opting in for this meatless smart city kind of design?

It was a good number of cities, like major cities in the US that were like, oh, I'm bored. That's not Austin, Chicago. There was big ones. But that's the city buildings themselves, not like the whole city. Like they're not in public.

Yeah, but that was a big initiative, which is back to that point of like, why meat is healthy for you. It's an essential part of getting good protein and fats that like and you're gonna eliminate a major food group like that, how are you gonna get that? You know what would happen today? If right now all Americans just stopped eating meat,

you'd have massive nutrient deficiency. Of course. Across the board. Of course. It's one of the only things that people eat. It's acidine. That's even close to eggs, milk, and meat is one of the only whole foods that the average person eats and if you cut

Well, I mean if you cut them all out you're gonna have massive nutrient deficient That's why sometimes I'm like do they really I mean it's a healthy as part of fast food too think about it I'm serious. I know totally everything else is a bunch of process fake shit It's not even real that people are eating. The meat is like the closest thing to real and even that's processed and not the greatest But I mean it's still Closer than everything else they got there and that's how and not the greatest, but I mean, it's still closer than everything else they got there. And that's how many Americans live off of that? I mean, what's the percentage of people that live off of fast food?

It's gotta be super high. I know, it's terrible if I take out that. It's like, yeah. So good alternative sources. Yeah, podcasts. And now here's the thing, I just don't, I don't use straws. I just, I'm cool without ever using a straw again. I don't think you're supposed to as a man.

Yeah, I was gonna say that, but I don't wanna be too. I get offended when I'm at a bar or restaurant that give me a straw in there. You get mad at them? Yeah, that's the whole thing. Okay, so when you actually have to use a straw, how do you do it? It's stuff for my chicken, it's for me.

How do you do it when I have a straw? Yeah, if you have a straw, there's a technique, dude. Give it back? No, if you're drinking out of a straw. Oh, you have to hold it manually. What do you do? It's gonna make sure it's out of the side,, there's like a technique, dude. Just give it back. No, like if you're drinking out of a straw, like you can. Oh, like, you have to hold it manly. What are you gonna do? It's gonna make sure it's like out of the side and it's like, oh, you gotta do it sideways a little bit.

Yes, sideways. Like you were reluctant. Yeah, like straight on. Hey, there's a way by the way that a man also holds his wife's purse when she goes bathroom. Like old, yeah, I don't hold it on the handles. To hold it on the actual bag of that. Yeah, or the strap.

Or you were a steam. Or you got that. Actually, I saw a guy carried it by the strap in the actual bag of yeah Yeah, or the strap or you Or you guys or you guys I saw guy carried it by the strap to the day. I was like, yeah, what do you do? Pro or you grab the strap like this like not like the top like you wrap that you wrap the strap around them So you're gripping like that's the most that's the most manual Way to really wait you know the first don't ever hold your Shoulder what's wrong with you for that ebook for this't ever hold your voice first. I get all the birds shoulder. What's wrong with you? Put out an e-book for this.

I'll put you. Oh, what is that percentage you gave me right there? Yeah, one third of Americans eat fast food every single day. Oh, wow. 36 points. Huge, I didn't tell you guys what I did the other day. Would you do it? I did something I haven't done in years and years.

Oh, I ate jack in the box. Oh my God, I have that jack in the box. I ain't got tacos. No. Oh, no. Every once in a while I crave those things. I'm not sure that she only laughs at me. She's like, Jack in the car.

Hey, even when I eat fast food, which I never do, but even if I do, I still try to avoid food and tell her, so she doesn't mean. So I'm like, I'll get this, no cheese. Oh my God. I know. Yeah, what's the point? But you know what it is, is because, you know,

I got sick, My appetite got destroyed. And I just wasn't eating enough because it's my appetite was so low. And it finally started ramping up. And I'm just like, I need cal, I don't remember where I was and I couldn't get food. And I'm looking at the jack of the box. What the hell?

I regret lost this burger. Oh, it's like the three patty y'all bacon. It went right through me. I care, we were somewhere in a pinch and I drove through and had something at a fast food place. It was like a year or two ago, but I mean, that's just how like in freaking. You could taste the engineering, right? Oh, yeah.

You know, it's it's actually I was part of me. It was like a little excited. I'm like, I haven't done this forever. Like this will be good. You know, it wasn't at all actually. It was it was like Carl's junior, which was like, what do I say? It was like, yeah, that was. Yeah, we were somewhere driving and I can't remember

where we were going, but it was real late at night. I hadn't eaten all day and I was like, I gotta eat something, right? And the only thing that was open and I was like, that was my option. Not a Taco Bell? Oh, no way, I would do that. I made the mistake of doing that like 10 years ago.

That's liquid draining. Yeah, it just destroying. And now another one I used to have as a kid, but I couldn't, they just destroyed me. And I'm like never again. So they used to give Taco Bell used to be on my high school. We used to have, so do we. They're being breeders.

So do we. Yeah. What a deal they signed with the school. Yeah, they must be. So that'd be really interesting. I wanted to, that's funny. You brought that up. I always thought that was fascinating about my high school.

That we had, so we had like a break. So we had a, I don't, I we had like a break, so we had, I don't, I was like called break, I think it was what it was before lunch, or you had a break. Yeah, like a recess. Yeah, I mean, it was high school, so you don't call it recess, right?

So it's like a break between, you know, before lunch break. And then we had these food carts that always came out in the courtyard, and it was just a bunch of random stuff, chips and made in the cafeteria. Yeah, yeah, but the one thing we could get, what we had, was Taco Bell burritos. The bean burritos. Yeah, that's exactly what we had.

They must have signed some burritos. They had two of them. I thought that was so unique to us. I never heard anyone else do that. I didn't know they did that. They were school specials. I did. Sorry, I'm out in the middle of the middle of the middle.

No, no, I was like, how the, that's why they all said, we're like, how do we get this out of the middle of nowhere? They must have signed, I bet you talk about signed something with the schools, they get that. Probably a lucrative deal. Oh, I'm sure. Probably school probably spent more on them

than if they went to Taco Bell about it themselves. Oh yeah, I'm not sure. No, I'm sure that's how it happened. Dude, I had such a cool moment. I've had a couple of these moments since we started the podcast. It's such a weird feeling to have. So I'll tell you you guys what happened, right? So we get contacted by Danica Patrick, who wants me to be on her podcast. Now, Danica Patrick was like, I mean, she's obviously still famous. I think she's still,

she's still one of the like, what are they called when there's like a sporting event and there's a person commentating, commentate, right? She commentates on I believe Formula One if I'm not mistaken. But back in the day, she was like, she was on the cover of like magazines. I caught one of her races at De La Vierga. Did you? In person? Yeah. Oh, no way. Yeah, yeah, yeah. Yeah, it was Sears Point. I think. Oh, yeah. Yeah. Yeah. So she was like a big deal, right? When we were like, you know, 20s, and she was on magazines, she was on TV,

she was on radio, she was at work. She was the first female driver to make it that far. Yeah, yeah, yeah. And she's a badass, right? So it was great. And I remember, it's like, it's a big name, you know, growing up, seeing her, or whatever.

So then I get on the, and it's like, oh, this is crazy, Danica Patrick, like, that's so wild, right? So I get on, and she's a fan of ours. And I got that weird feeling I had when we met Arthur Brooks, same thing, where I'm like, you're my fan,, and she's a fan of ours. And I got that weird feeling I had when we met Arthur Brooks, same thing, where I'm like, you're my fan? Like, I'm a huge fan of yours.

So weird. It's so weird to hear something like that. But she's a big fan. She got a great show. She does a good job. Somebody was asking me that. So at the NCI thing, I had my NCI on Wednesday or whatever when I talked to the group.

And that was one of the questions I got asked. Somebody was like, who's the most famous person that listens to MindPump? Like, you know, I don't know. I actually brought up, I said, I don't know who that is. I said, but just the last month, I said, I found out about Danica Patrick, because she interviewed Sal and I said, then Russell Dickerson, country singer, who I found out about. I said, so, I mean, I don't think, I don't think famous people put that stuff out to that

often. I think that's it. That's it. I remember how we used to always say, man, I always could take one famous person to talk about my problem. Really call that like the ghost follow us or something? Yeah. We got a bunch of ghost follow.

Yeah. People. I mean, I just think you just don't want the attention. I mean, you don't, they don't want. You're also at that level where she's not trying to draw any more attention to herself. And also, I think when you're a super high level, every little mention is worth a lot of money.

So it's like, why am I gonna mention anything? Unless it really makes an impact on them, I guess, would be the thing. I mean, that's what I think we always hoped, right? Was that, I mean, that's how like, Russell Dickerson did it, right? Like he started following our programs and that was- I know Kanye listens, you should post about it.

I know. Kanye went and just- Was it? I don't even think Kanye lifts lift weights because he live weights Jack Ra a method man, dude. Oh, is he he's Jack Ra? Yeah, he's dead lift like 500 pounds like really wow These getting after yeah, I remember what 50 cents made that term Remember when 50 cent was all chubby and fat and then he got on this kid Because then he got like shredding every music video after that was like no shirt on.

I'll be putting a shirt on for like three years. I love seeing musicians like starting to figure out. Oh wow, I can also with weights and be jubilant. Hey, I share, I used to all the time. I actually still to this day. I tried to find it the last time I brought this up. LL Cool J had a book and I don't know if it was his trainer, he would have been a man or someone else wrote it for him.

I remember this But yeah, he was it he was a workout book and he had a great section That was like listed like foods to never eat foods to sometimes eat and I used to print it off for clients And I'm putting on remember this was a great resource. Yeah, I remember finding him being like, you know what? I didn't have a good list like this very simple. Yeah, general advice. Yeah, it's totally not, there's not like, it's not like this crazy, it's just, it's just, it's so basic, so easy. And clients got the, I would, and I would tell them, I'd say, hey, listen, this week, don't allow yourself

to have more than two foods on that list. And then, and it was like so easy for them. They're like, okay, I could just, That's why it worked. Yeah, that's why it worked. It was, it was the most jacked celebrity, other years, that's the book right there. What's it called?

Platinum 360, is that it? I thought it was, but then I think I actually looked it up and I didn't have the food thing in there. I didn't find it. So LL's got to be up there, 50 cents up there. What? Jack Marffick. Wallberg would be pretty.

Yeah, Wallberg is up. Just like Jack celebrity. Although ever since Wallberg started doing F-45, he's not as jacked as he used to be. Doesn't work. Snap. He's super. He's apparently a very disciplined father too. Very disciplined.

Walburx. Yeah. You know, business person. He definitely seems on top of things, right? He does, right? I don't know the guy. Yeah, I don't trust him. He's like, you know what I'm saying?

He's celebrities. Yeah, I just feel like you have to, okay, so let's play this game for a little bit. Like you're Mark Walbert Rich. Like what are you doing still doing all that work? I mean, and then you claim that you, and I know everyone's claiming this, right? The default is, I love it. It's what a passion for me.

Okay, I love my kids and my wife too, right? And if I'm having a kid. You have to be careful, bro, because I don't know if you can ever not work. I will always work. Okay. But if you haven't figured out how we've shaped this business up, we continue to, as we scale scale out.

Like I mean, scale out. And I, and I 100% recognize that there's more money on the table, but I'm not driven only by that. I guess I am driven by that. And I, and I've openly admit that I like material things, and I like money and success and stuff like that, but not at the extent of sacrificing other things. admit that I like material things and I like money and success and stuff like that, but not at the extent of sacrificing other things.

Like, I don't want to look back at, you know, and be 65 and be like, just stupid, rich, and then be like, man, I didn't travel. I didn't do that one thing with my wife. I didn't, my son, you know, knows his dad is the workaholic in the guy. Like, I don't want that. You know, I'm saying it like, and I, and by the way, I totally, knows his dad is the workaholic in the grill. Like, I don't want that. You know what I'm saying? And by the way, I totally, men, fucking some people have a choice. You know what I'm saying?

But if I have a choice, Mark Wahlberg has a choice. I think I have a choice, right? Like, at what point do you like stop making so many movies? Are you stopping starting so many businesses? Like, because there's things you can still do to build and make money that don't require, I really think a lot of those people have an addiction. Of course.

And they justify it through, I love it. Do you know how hard it is? Just like everybody else with an addiction just applies their addiction. Always. Do you know how hard it is for some people to feel a sense of purpose when they're not driving and striving hard with work? Especially for a lot of men. It's really hard.

Like without that, it's still impossible for a lot of people. We were talking about that show. I was talking about that sometime. We were talking about that show with Tyson Fury. Yeah. Where he should, like, he's lost. He's been this fighter, this boxer. He always has a school and I was trying to retire.

I don't think he lasted very long. Bro, it's poor wife. I was, Katrina and I were talking about that. Like we watched it together and I was just like, man, it's got a solid ass wife, do you think I have six kids? She's been holding it down. They're stupid, rich, have everything. He's the greatest of all time.

I'm saying, she's finally like, oh, he's gonna hang it up. You know what I'm saying? And then he's like five months he lasts and then he's gotta go back. I saw my dad go through it because my dad, since he was nine, has been working hard, like hard all the time, all the time.

And I saw him when he retired. He went through like a year and a half, two years of depression. So to both of my best friends, dads, who are like a second dad to me, same thing. To the end of what to do, right? Yeah, because they were such grinders, like they like, and they were like labor guys.

Like they had to work six, seven days a week to like dig in ditches and like crazy. And they worked their whole lives to provide for their family. And they finally get to retirement. What the fuck to do? Oh, my dad. You want to do with themselves. My dad redid the back yard.

You know what I'm like golf. So we talk. He redid the back yard. He remodeled this section of the house. So my mom would be like, I talk to my mom. My mom's like, your dad is cleaning the house better than I could ever. He goes, he goes, he's so like, he'd get on the floor and like, because he needed something to like drive him.

You know? But then finally what he did is he, and this just helped out, is he, he got himself, he's always ridden motorcycles when he was a kid, kind of stopped for about a while, but then he bought himself a motorcycle, got himself a doodoo-cottie. Actually, one of his friends hooked him up with a doodoo-cottie.

He's got this really close friend, and then he became, he became a part of this group of like guys that ride motorcycles. Now he does. He's like long rides and so he's found his like rhythm Yeah, yeah, there was like a couple of years there where he was just he was going crazy He's like, what do I do? I said he's to wake up every morning go to work work real hard now I wake up and like what am I gonna watch TV? Well, yeah I mean I feel like that's the ultimate sort of trajectories. If you can grind, you can work hard, and you can scale yourself out to where you just find

those few things that you really enjoy, but it's still like, you got to work out it. You got to get better at, or it's like a hobby that's an obsession that you could be dive all the way into. Like that's sort of the move, but like just to retire and cut everything off, like I just, that's depressing. This is why old guys will have like train sets.

You know, they're basically shit. They got their little conductor hat, like I just that's depressing. This is why like old guys will have like train sets. Oh, totally. They got their little conductor hat and they're like, yeah, what's he doing? I mean, that's why I really enjoyed that book. Die was zero. I thought that was a really good read for that or exact reason because part of that is this like this conversation of like becoming mindful of that as you're as you're building and you're and you're stacking and you're planning for retirement. It's not like, it's obviously it's got a crazy title.

It sounds like you should literally be broke and die with nothing. That's not the point of it. It talks all about investments and setting your next generation up. But also learning how to utilize money and time and so that when you have all those things, it's like, I don't wanna, and you're right,

I will 100% work, I'll do something, because I do enjoy to work, I enjoy building things, I enjoy that aspect, but not at the expense of time with my wife and kids, but then I don't also wanna spend that much time with my wife and kids where all I do is 24, seven is that? I wanna break from them too, which is, I don't want to wrote that book about it.

And he said that the key, according to the data, was to go from, to switch from doing to teaching. He said when people retire and then they stop the doing and then they switch to teaching others to do what they did, he says that their quality life goes up. I could see myself doing that. Like I could see myself volunteering and helping

with rehab or exercise or schools or doing talks about helping I could see myself doing that and feeling totally fulfilled You know doing that. Yeah, it tastes of that working with the school and it's like I was like okay, I could do this when I retire but right now it doesn't make sense You know, totally just the amount of investment speaking of work and making lots of money and so on that you know It's how I like like a super fascinating, or I became fascinated over the weekend over Legos.

Oh. So, do you have, oh, I always love Legos. I know your kids have been on car, I mean, your kids passed down their Legos set to Max and we just haven't really opened it because he's not into it. He's not at that age yet where he can do that stuff. It's like the Legos are a little more advanced for him.

And for his birthday, he got a couple different Legos sets. And in fact, they were the things that we did know. We opened them and then we put them away. I don't know if you guys ever do this or not, but you get somebody down toys. We like, yeah, hide them away. And we're like, we'll pull them out every once in a while. So, you know, we decided this weekend, we'd pull out something back from his birthday that we was a Lego set. And because he's into Mario, someone had bought him a Mario Lego set and so Of course, I have to build it with him because it's actually for like I don't know eight or nine year olds You know, so it's definitely too advanced for him

But together we did it and had a blast and I was just like I haven't touched Lego since I was a kid So I hadn't realized how much they have progressed and like what they have done Yeah, and I just went down the rabbit hole of like looking at the company and owners and all that other shit, right? So first of all, they partnered with, you know, Nintendo and Mario and so forth, and have the rights to do the Mario thing. And the Mario stuff is interactive.

So you first had to build the Mario character and like the castle and all stuff like that. And then he has a battery in him. And he has like a, basically like a Bluetooth thing that connects to all the other pieces. And so you, he makes sound effects. And then, and then it's connected to your phone. So it's like acquiring coins and points.

Oh wow, as you move the physicals. Oh, that's awesome. And all the instructions, by the way, too, to build, which was like, part of the reason why I wasn't looking forward to opening, he was like, I don't which was part of the reason why I wasn't looking forward to opening, he was like, I don't want to, bro, what if I can't do it? You don't want to fucking.

I was like, my son's gonna be like, it's not like a technical. Yeah, do I have the engineer? I know, I know where my wheelhouse is. Yeah, I'm just, I'm just, go get the baseball, go get the basketball, so this one's broken. Yeah, but it has like,

all step by step on your phone or your iPad, and it's like super easy and follow along and I was just like Matt super fascinated with What they've done and then again that's I was like man, let me I this is how I this how my brain works like but I get into something like that I would go by stuff I'm like my could you could you look at the ticker for this? I should couldn't find it so I get in there. I'm like, oh shit, this is privately owned. Oh, I don't know what's that.

Oh, the family, and they've kept it. Like, with all these partnerships, you'd think, oh man, like Disney must have bought, you know, into them or, you know, Nintendo or what, like, not, it's all just like privately owned in house. Are they based the grant? They're Denmark. Denmark, that's where I'm going.

The grant, the grandson is the CEO. Okay, so the grandson of the founders So 1930 something was when the company was founded. He's one of the richest men in the world. Wow Wow Filthy rich and they're all they're privately owned. I love Legos. I think it's such a constructive Toy for kids. It gets them off electronics. It's your building something. It's very creative They're great. So along those lines It gets them off of the chronics. It's your building something. It's very creative. They're great. So along those lines, I was like looking up, I think that I was on YouTube looking up things along

and then this pops in my feed. And I heard my buddies mention it, but I hadn't really looked into it. Universal Studios just built a Super Mario like land. And I looked it up and watched like the full tour. You gotta take your cue. Bro, it is. You're gonna lose his mind.

It is sick. It's like you take like two days to go through it so big. So we're gonna go to Universal at some point soon. Yeah, I'm gonna go. Oh, okay. Oh, and what they did, which I really like was telling Justin this, is they made it so interactive that it's physical.

So it's not just going, sitting on rides, or just going and looking at stuff, like you go and you get this wristband, and this wristband, you catch coins, you play physical games. You have the question mark box, and you get coins, and you get a lot of fire, fire, and all that stuff.

And physical. And so it's real, and then it has AR, so you get in the ride, and you put like fire, fire, fire, all that stuff. And physical. And so it's real, and then it has AR, so you get in the ride and you put on a thing and it's like, it's like, are we gonna reality stuff? So we went a few years ago and they had a Harry Potter area and it was like that. You had this wand and you go up to like areas and try and find secrets.

And if you did a special way of moving it like a wall would open and things would come out. Yes, it's like that. Really smart. It's really smart. And I didn't know that it was like this. And I thought, man, this is really cool. And I love where, I mean, this is where I always have

like hope for humanity when we talk about all the things that are like, oh my god, and technology and kids have been addicted to this. It's like, you know what? Like the new seed companies and businesses that see that and then like try and like, okay, how do we still utilize all these physical components?

Yeah, like how do we recognize the faults of these kids staring at screens and doing nothing all day long, but then still make it like futuristic and interactive and cool. It's like, so I really feel like they did that with this. It's like, oh, this is really cool. This is something I would take my son to

and get a kick out of like using the phone and all the tech and stuff like that, but then knowing that it's all interactive, I think. He's gonna lose his mind. Yeah, he's so into Mario. Oh yeah, no, he'll go. I would love to see more companies pay attention. I mean, obviously you saw that a bit with like Pokemon Go

and it became like this sort of phenomenon. But yeah, I mean, that was kind of like our hope a long time ago, when we were trying to work on stuff it was like, well, what sort of incentives can you put out there for that community of people? I just like to stare a screen all day. And it's like, it's so immersive and engaging to create something physical like that

where they can actually show up and have a similar experience, but it's physical. I think that'd be right. That one app you showed us is like that, right? The one in San Francisco where you find where people pooped on the street. I don't want to compete through those steps, dude. I got, I got I always wear from Viori the Sunday joggers or the slacks. I don't know which ones these are. I switch. Oh, are those the new ones? Yes. Those are the core joggers. Core. Yeah.

I didn't know, I didn't think I'd like them, but I like them a lot. I like them too. So, you're wearing them, are you, oh, you're actually in a normal, tonight. No, I got everything. I got all of them. So, Jerry was asking me, because she brought them last week to me and she goes, hey, what do you think of the new core joggers that I gave you? I go, I wrote, she's like, how come you're not wearing them?

I'm like, oh, I like to dress them up. I feel like they're a little bit dressier than the Sunday joggers. No. And they're super comfortable. They're super light and comfortable. And there's like a lining in there that I didn up. I feel like they're a little bit dressier than the Sunday joggers. And they're super comfortable. But they're super light. And there's like a lining in there that I didn't think I'd like. But it actually makes them even more comfortable. Yeah, the real lightweight feeling.

Super light. So I, Sunday joggers. They're light ears. I had everybody on some. Sunday joggers and metapats are my favorite. But these right here are even a thinner and lighter material. So if you want something that's like really breathable, I can see myself going to a wedding

and then putting like a nice shirt on with them. And like yeah, wearing it somewhere where I can dress it up a little bit. Dude, I gotta tell you guys about a challenging situation that I just recently, so you guys and I, my son went up to call it, right? So that was hard, because he's out of the house, moved down.

It was the first full week, yeah. First full week was last week. You know, I talked to him and, you know, he seems like he's having a good time and I'm like, oh man, I miss my kid. He's not, you know, he's not around or whatever. And then I get a call from him yesterday during the day, which is weird because he's not the one that calls,

we're the one that calls him typically. But he calls me and he's like, hey, he goes, I'm really sick right now. I'm like, what? Like for him to call me, I'm like, really scared. I'm like, what's going on? He's like, I got a fever, I'm like, what's going on? Whatever.

Turns out he got COVID, which is flying right now. But I, so I'm texting him back on fourth and I'm door dashing him like supplements and stuff that he has to take and he's doing the whole thing. And at seven, like it's, I don't know, six, 50 or something, he took some ibuprofen because he's, he's, he felt like he's fever, he had a fever. So I'm like, take some of this.

It'll help you get to sleep We're texting and then I send him a text to 730 No response and I can see when he's read it didn't read it send us a minute text no response bro all night I'm like My phone next to me and it was like on just waiting and in this morning I called him he didn't answer 8 a.m. And I'm like I'm like low key in a panic mode, right? I'm like he's got roommates, he's in a dorm,

but there's that feeling that, you know, cause I'm not there. And I'm low key and then he finally call me back. And he's, he's sleeping. He was just sleeping, but I'm like, oh. The funniest part of it. The worst thing is because he's out of reach. About you telling me that story is that,

you know, that's an inevitable thing that was going to happen sooner or later. Of course, but that you just don't think about like that moment when that's gonna happen. Like I had never once crossed my mind when you were like saying goodbye to your son and he's now off to college. Like, okay, of course,

it's gonna have its own different challenges and it's gonna be hard and difficult. It's like, oh, wait till the first day, he's really sick and you're not there. Can't be there. I'm like, oh, you know how I am with him, if anyone's in the first place.

I already freak out anyway. I'm already on top. So I'm like, I was terrible. And already freak out anyway. I'm already on the top. So I'm like, oh, it's terrible. And I was really trying hard not to like freak out go the door with, so I was probably sleeping. So on the way here, I'm literally low key like controlling the panic, because I know logically, like I'm freaking out.

I shouldn't need, I don't need to find, everything's fine. And I'm like kind of panicking. And then I get the call that is okay. First of explosion of energy came out. Yeah, he's fine. He came in and you had a good workout, really work. And then I got a call back to it. Oh my God.

It's cool and around right now. It is. Katrina's family's got three people that have it. She obviously just recovered from it. Like it's definitely going around. I saw some school and Kentucky shut down already. I hear it's like they're starting to ramp up some of the. They better not do the protocols.

I, the old ones. I think a school shing down for a day or two, that's normal procedure. They'll do that with like the stomach flu or certain viruses. But if they try the whole like flatten the spread, but no, sorry, we know that doesn't work and that's terrible.

I don't know that was, I never had a school shut down because I'm a flu. Some schools will do that for like stomach viruses or yeah, they start to spread really fast. If then they'll they'll shut down for a day or two. It's not common, but they'll they'll do that if it starts to get out of control. Because then what will happen is you'll lose have to, you know, have to school. Yeah, be nice to see if we went back to our old sort of protocol. Like if you got symptoms, you just stay home.

And then that's it. Let's end of common sense, you just stay home. And then that's it. Let's see end of the conversation. Yeah. Like that would just be it. If I remember, feel good, I guess. Remember when they told us you had COVID, if you had symptoms, or if you had no symptoms, hmm, looks like you always have COVID.

You could test yourself, come back negative, because you still have COVID. So you're probably not going to think of that. Well, yeah, I don't even know if I want to bring this up. This is so negative. I was just so pissed off this morning. Researching a bit more about that lab that they discovered in California, California, Chinese run lab. Did you know that? No, I've already started out in Fresno. They had infectious diseases in there and we were chit in there and it was all just happened when?

When? This is maybe a few months ago or month ago. Yeah, this was recently that was it was running with without a license and so it was running underneath the radar. But before that, it had been running legally, you know, previous and this was like even a couple years before COVID even started. And so they actually like went through and then assessed and found all of this contagious diseases and things that they'd been experimenting with.

And that great, which is like, let's just sit back. Maybe it was all like, okay, it was managed and maybe it was something that was legally, they're okay with it, but that was literally in our backyard. So when I hear something like that, it's so hard to do this, right? It's so hard to remove yourself from what's happened the last three years or four years now, right?

And go like, if I heard that news five years ago or six years ago, would you, that's weird. Yeah. And would you care? And would it just be like, it says a biolab. There's some of those around, right?

Obviously, they're trying to recreate vaccines or whatever. But so is the alarmist like, what the fuck? Because of what we just have gone through? Or is that really like a what the fuck type of situation? Well, first of all, if you're working on infectious diseases and you're not being heavily monitored, that's dangerous. Dangerous. You could take a disease and use gain of function procedures

where you make it easily transmissible or just easy to infect you. And you can turn, I mean, corona viruses are basic cold viruses, but because this one was obviously engineered to be more infectious, it caused more problems. Like, you could do that with a lot of things. Like there's lots of viruses that are innocuous that if they were changed a little bit

could become very, very bad. So that's bad alone, but in the rearview mirror or in the, I should say, looking forward based off of what we just went through, it sounds even more insane to me. And China of all people doing that, that's crazy. It's a Chinese run operation. It's being investigated right now,

and they finally got granted access to kind of look at their handlings and everything, but yeah, it was literally illegally run, and there was all kinds of like, mishandling involved with it. So it's a bit of a red flag just to say the least. That's crazy. That is weird, dude.

I know. That is so weird. Speaking of red flags, I had another experience with this with another family member. Don't you guys love it, I have a big family. I can't do all this stuff. It makes me think to myself looking back how many times I miss this.

So I have my brother-in-law and he does jujitsu. And he's like, he's so fatigued. He's like, man, I got wasted. I know what's going on. I talked to him about his diet. I'm like, OK, we got to increase your calories. I sat in the other. And then I said, you don't eat processed food.

He goes, no. And I'm like, do you help like much salt do you use? He's like, well, I salt my food. I'm like, do you add anything? He goes, no. So I sent him some element. and I said, drink a packet before and then during. He's like, he goes, bro, he goes, it's,

I don't know what you gave me. He goes, but it changed everything. It was literally, he wasn't having, that's it. He goes, it fixed everything. Is he still cycling to? Does he used to ride his bike? I don't know. Just jujitsu.

So I wonder how many clients I missed where you're trying to figure out what the end problem is. I 100% missed that. I 100% missed that because remember, and you'll know right away, they came up with when we came up as trainers, you know, this is tying into your opening, opening people that increased for sure. Yeah, you're opening, you're opening point about government telling us that, you know, salt and sodium's bad for us. The blood pressure is gonna go through the roof. So I never would have told a client,

not only that, like I would actually probably, I'm a guilty of this, like a client going like, is it okay if I use seasoning or salt and be going, yeah, just go, go light on it. I know. Yeah, I probably said shit like that, you know what I'm saying? Like, that's how much it was even ingrained in me that, oh, be careful, sodium, be careful, be careful.

Not thinking like, oh, I just got this client who probably ate fast food, you know, damn near every meal or every other day, or type of deal, and now all of a sudden, they're eating all whole foods, and I'm not adding any salt to their diet that they could be deficient. The first time this that I learned about this

wasn't even me, it was this wellness individual that worked with me in my studio. And I had a client that was triathlete. And she overheard this conversation that we kept having about his energy and how it was low. And I'm like, maybe we need to bump your car, maybe you're over training this and that. And then she says, hey, you might if I pipe in a little bit,

say, yeah, absolutely. And she goes, do you eat processed food? He goes, no, of course, I'm super healthy. She goes, do you, like, add a ton of salt? Do you take electrolytes? He goes, no, she goes, take some Himalayan pink salt and put some of it in your water. And he goes, put salt in my water. And he goes, yeah, he came back like the next week. And he's like, bro, huge difference. That was the first time I got clued into this particular thing and how big of an issue it probably is for a lot of athletes and fitness enthusiasts

and health-minded individuals. It's like, I'm at the point now where if you're a health-minded individual that works out a lot, you don't need heavily processed foods, this is the point I'm at now. You probably need to add some kind of sodium to your diet. Well, I think this also speaks to why the company's blown up. Yeah. I mean, it's one thing that, okay, this, that some people would benefit from this. It's another thing when a majority

of people will. And so I think that's what's happening. I think a lot. It's not a huge expense. It's also something you can just test out yourself, even if you don't have element on you, you can put some salt in your water. And if you also, you notice like, oh shit, like that makes a big difference. Like, oh my god, like this is something I need. That's the key. It's a very inexpensive product. You would know right away. So if you think it's sodium, you could test it. And you'll know within the first time or two that you use it. It's not something you take for weeks to see if it works for not. Have you guys ever heard of this doll that supposedly is like this cursed? No.

It's called Robert the Doll. Apparently, I don't know if it's loosely based off of like Chuckie, like the movie Chuckie might be based off of this, but apparently I forget what part of America that it existed, but it's like this really creepy kind of sailor looking doll. And apparently, like, there was, I guess, I guess somebody like way back in the 20s or 30s, like had this doll and the servant had performed some like voodoo or something on this doll. I read about this. I remember her child had died

and then she had placed this curse on this doll. And this doll, so this kid started talking to this doll. This doll was like talking to him all the time. And this became this kind of a weird engagement that they had in this friendship that they had between the two of them. And then he grows up and he kind of leaves, he comes back and he still has this relationship

with this doll and weird things start happening. And anyways, it became such a phenomenon that like all this, the next person that own the house had same interactions with the doll. The doll was like had all these like paranormal things to go with it to where they actually like encased this doll in some like museum and it has all these rules. Like you have to like, you have to ask permission to take a picture of it. You have to say hello and you have to say goodbye. All these things, otherwise, like you suffer the curse and the wrath.

And there's like thousands of examples of people writing letters and they put all these letters there to ask forgiveness because they didn't follow those rules because they got like boils, they got like rashes, they got like people dying around them. But there's a Wikipedia on it, it's so big. It's like this weird crazy, like people dying around them. But there's a Wikipedia on it. It's so big. It's like this weird, crazy, like thousands of people have experienced its curse.

It's in a museum in Key West Florida. There's a picture. A picture, that's right. There's a picture Doug has of it with all the letters around it. You just reignited an old fear I had. I watched an episode of the twidesome with a ventriloquist in a talking dummy,

and the dummy eventually became the ventriloquist and the ventriloquist turned into the doll, and then he shut them in the case, and at the end of the twist in it. It's the ventriloquist, and he's making the guy speak, but the guy is the doll now. It's a weird, and I saw that when I was way too young. So it just freaked me out. I don't have a thing with dolls. Oh wow, that's creepy dude. It's a creepy looking thing. Burn it, why don't you just burn it with fire? Oh, I know why they're making money off of it.

That's why. It reminds me of like profitable. Remember, what was that myth? You guys remember that Brady Bunch episode? I'm gonna date myself a little bit. Remember the one where they go to Hawaii? And they take like a lava rock or something or something and it's cursed.

Oh yeah, yeah, yeah. And they get cursed, they have to go back to Hawaii to be back. Reminds me of stories like that. Yeah, absolutely. But like why are you getting make that, I guess like you go see it and like what's the point of like braiding it and like go,

people are like testing it to see if it's like a real thing or not, it's like what do you, like why? Like what's even, why do you test your fate like that? Yeah, yeah, it's hilarious. All right, I'm gonna give someone a shout out. And she's a neat one. She's obviously super popular, but no, she's a badant of Capatrix.

She's got a great podcast actually that dives into a lot of very interesting information. Is it geared towards mostly health and finisher? She go all the stuff that she's interested in. So spirituality, health and fitness. Oh, so it's a very personal type of podcast. Yeah, it's cool. That seems pretty cool.

Okay, very cool. You know the name of the podcast, much? No, no. Oh, man. I'm a genius. I'm a genius. I'm a jerk. My bad.

But you can find it very easily. I think you can just look up your name. Look, there's a company called Eight Sleep. It's the most intelligent sleep system. You'll find anywhere. Now, what this does is it controls the temperature of your bed and it matches it to your sleep cycles, how you're moving, what's the best temperatures

for your body to optimize, all the different stages of sleep. It's literally a game changer. And if you go through our link, you get a 150 hours off the pod cover. It's eight sleep, eight is spelled out. So eightsleep.com forward slash mine pump. By the way, they ship to the US, Canada, the UK, some countries in Europe and Australia. So go check them out. All right. Back to the show. Our first caller is Sarah from Virginia.

Hi Sarah. How can we help you? Hey, so first off, I know this probably sounds like a broken record, but thank you guys for everything that you're doing. I feel like I've been listening to your podcast for a couple of years now, and it's just super refreshing. Like your whole everyone's point of view on everything is super refreshing, especially from a female perspective. So thank you. Thanks for everything you'll do. So I'm four weeks plus part of them with this little dude. It's my second baby, and I really just want to figure out how to handle postpartum recovery the best way.

So I've wait lifted for, I don't know, at least eight years, like consistently. Before that in college, I kind of slacked off and then prior to college, all through school, I did like multiple sports of season. So I feel like my body is really used to working out in sports and all of that. And I have a good amount of muscle. I worked out, wait, lift it all through pregnancy, and I'm trying to figure out the best way to like transition postpartum. I don't want to do too much where I'm you know hurting myself because I'm the type of person that will just work out every day if I let myself. So right now I'm walking about 45 minutes a day with

him just trying to do it like a 17-minute mile walk. That's about my pace and then I'm just doing core and pelvic floor rehab type stuff. So I'm just wondering what the best way is and when to like transition back into weightlifting and then also wondering about protein and creatine. Excellent. Well, well, first off, you're in an amazing position because of your background and because you worked

out through pregnancy. But I have to ask this, by the way, are you cleared for exercise now? I haven't had my postpartum check up yet. I have that on September 11th. Okay. That week six. Yeah, as soon as you get cleared, and that's obviously we have to say that, then the getting back to strength training for someone like you is going to be

really easy because of your background, because you were consistent during pregnancy. The key is this, underestimate your abilities as much as you can when you get into it, because the biggest mistake I see people like you make, which I've trained women like you, where they work out before they get pregnant, they work out. Before they get pregnant, they work out during pregnancy, then they take the required time off, then they get back into it. And almost everybody over does it at first

because they overestimate their, you know, kind of where they're at with their bodies. So I would go super easy. Like literally the first two to three weeks, your goal should be just to go through the motion. Just to do the exercises and kind of wake things up, you're training with a, at most, a moderate intensity, nowhere near high intensity, and then just kind of feel things out. You already said something that I was going to ask you, which is, are you doing any pelvic

floor rehab movements? That's the most important thing because the other side, the other risk is people get back into strength training and depending on how they had the baby, there could be, like if it was C-section, there could be things you need to look at if it was vaginal birth, then there's pelvic floor muscles that you know, you would need to make sure that they were okay because you could cause more problems exerting yourself with certain exercises. But so long as you're doing that stuff, I mean, we have a great program

that I think would be a great program to start with, Maps Starter. But for someone like, yeah, so do you have that, by the way? No, I just have anabolic. I'll send you Maps Starter, because I think that's a great program to get back in with. But honestly, it's gonna be about going slow and underestimating your ability. And not trying to work out quote unquote but rather go through the motions and start

that way so you can get a feel of what your body's at. Yeah, and I, yeah, I just want to add to that, I've had clients to go through that same process. And there, if they worked out before that, which is, you know, there's a benefit to that in terms of like your recoverability and being able to kind of get back after it and you're going to feel strong again. Pretty quickly, it's just to be cautious with that and to really focus on stability and balance and restoring a lot of that bracing that you need when you start adding load. So that's why it's starter is such a good follow-up kind of a program after this To address a lot of those stability needs. So that's why it's starter is such a good follow up kind of a program after this to address a lot of those stability needs. So that way too, you're building off of that good foundation going forward and not just getting back into like your regular routine. So you really address that first. I think the hardest thing is going to be the mental part, right? It's just you wanting to do more

when you don't need to. And you're in a very similar position as Katrina was, worked out all through college, was in pretty good shape, trained through her pregnancy, was in good shape. And then this was the only time she really took off was the six weeks postpartum. And we did starter. I don't even think we finished starter, although you could totally go all the way through it. I think she got about a month and a half in when she was like feeling really good again, and then we jumped the maps and a ball like after that. But I did have to constantly tell her that as she was going and like she thought she could always do more and I'm like just because you can do more, it doesn't matter. Remember what I and she obviously knows that I'm constantly

preaching to her that the goal is to do as little as possible to elicit the most amount of change. You haven't been doing anything for six weeks, hun. So you doing any exercise, any sort of movement is going to elicit change in the right direction. And so take advantage of that while you can. The fact that you could do body weight squats and you're going to see change and results from that because you haven't been doing that for over six weeks. So whatever in your head you think you can do do less and that would be my recommendation

for at least a good solid month to two months afterwards. And then you could probably start to ramp things up, but you're in a great position right now that what you did leading up to this, you'd be surprised how quickly the body will respond and you'll get right back at it. And then my experience with, I think I read that you're breastfeeding too, right?

I mean, one of the things that Katrina loved was the amount of calories that she could consume while she was breastfeeding and training. She was like, she was like, putting on weight was actually challenging after her six weeks. So that's one of the things that can be to your advantage and nice.

Yeah, I just can't stress enough, Sarah, though, go real easy. Because you're, you're not used to your body at the moment. You're, it's a different body. You had it after your first child, so you get kind of an idea there, but your idea of how you move and how you feel and how things connect when you exercise are based off of, you know, your years of exercise that weren't postpartum or even during pregnancy. So just like with pregnancy, when you were pregnant, you probably felt through the workouts a little bit. That's kind of where you're going to start. Now, your question about protein and creatine. Let's start with creatine. Now, to date, there are no studies on creatine and breastfeeding mothers.

So I can't recommend it to you. I can only tell you my personal opinion. I am not a doctor, but creatine is found in food. I would think that it would probably not only be safe, but probably be beneficial. I know there's creatine deficiency syndromes and infants that can happen, and they've speculated that would be a good supplement to give moms

during breastfeeding. But you would have to check with your doctor and again, there's zero research, so I have no idea. And just giving you in my opinion. Now, as far as protein intake is concerned, the thing with wild breastfeeding and during pregnancy, because the question is always like, how should I eat? If you stick to whole natural foods, eat until you're satisfied, you're gonna reach the right amount, whatever that is. And if you start your meals with protein,

you're gonna hit your right, your protein intake. Are you eating animal sources of protein like red meat and stuff like that? Yeah, I've been tracking my protein and did it through pregnancy because I had to create a clamping with my first and I read that I protein can, is like one of the only things I can personally do to help prevent that the second go around and I didn't get it so I don't know if that helped but I was used to eating a gram per body weight during pregnancy so I was eating you know a lot higher protein so right now I easily hit that mark and usually go above that and I I'm so hungry. I'm so hungry. I have 1000 calories a day. I've just been tracking it to track my protein to

make sure I'm still hitting that mark. So I don't know if I should go above that because I mean I'll eat 3000 calories and still be hungry some days. So that's good. Sarah, I would literally eat. Yeah, eat to your satisfy, focus on whole natural foods. You're not going to go wrong. Between breast feeding and then you starting to reintroduce weight training, it's Sarah, I would literally eat. Eat. Yeah, eat until you're satisfied. Focus on whole natural foods. You're not going to go wrong. Between breastfeeding and then you starting to reintroduce weight training, it's going to go to good use. Yeah, I wouldn't worry about.

Now, if you eat processed foods, this is where things can get kind of weird because you can overeat or whatever. But if you're eating literally whole natural foods, I would have it available and you eat until you're satisfied. Just eat until you're satisfied. It is like a whole grain bread sandwich, It's like the worst food. I ever eat so yeah You're you're totally fine. I wouldn't worry about it with your background and what you've been doing Your your your own track. I there would be no issues

What so if you were my client? I wouldn't tell you to track anything. I would say eat the protein first Would be the only thing I would say, and then just eat until you're satisfied. Whole natural foods. By the sounds of it, you'll have the same challenge I think is Katrina did. You probably sound like you get after it and you're dialed in, so what that is overreaching. That's probably the thing that will probably

drill home the most with you, listening to you just this little bit of time we've had with you is that you're gonna wanna do more and you won't need to. So how much weight did you gain at your peak during pregnancy and then how much of it have you lost so far? I gained 34 pounds and I have lost all but five. Five? Yeah.

Sarah, you're good. So for people watching, you know, and you can obviously this is for you too, you're an example of what strength training will do for pregnancy. It really keeps things in check. It ramps up your metabolism. You lost almost all the weight and you haven't really started working out yet, and you're going to bounce back very quickly.

I mean, you're four weeks out. They say, wait, six weeks. Now, of course, you have to listen to your doctor, but I've trained clients who did strength training, and they went to the doctor, and they're like, I feel like I'm ready now, and the doctor has some experience with athletes and says, well, we could start. You could start with light extras,

because they were so strong, going into and during the pregnancy. So this is a great example of the benefits of it, and how it really protects the body against the challenges from pregnancy. So good job there, but we're going to send you starter because I think that's a great program to start with. Yeah. Thank you, guys. Yeah, that's my problem. I feel like I could go like run a triathlon right? Yeah, that's going to be your challenge. Good challenge is going to be that's wanted to do too much.

I feel in real good right now. Yeah. No, when to, when my body is telling me to slow down, I guess that's going to be the hardest part? It's literally this underestimate start slow, see how you feel the next day, the day after that, try it again. And then that's what's going to gauge, that's how you'll gauge the intensity of your workouts. But it's what's the big look at if you do that, you're still going to get stronger the next couple of weeks. So don't think that you have to apply more intensity, get there faster. It's more than what you've done for last four weeks or whatever, six weeks, you're still going to get stronger the next couple of weeks. So don't think that you have to apply more intensity to get there faster. It's more than what you've done for the last four weeks

or whatever, six weeks when you're ready. So go slow, your body's in response so fast. If you overdo it, what you may find is joint pain. You might find back pain because of course stability issues. You may kick back your pelvic floor exercise a little bit because the pelvic floor needs Strengthening so go really slow and it'll come back faster, do you think? All right, thanks for calling in. That's good. Good luck. So much. You got it. Thanks

Dirt during Katrina's so the doctor told us that six weeks we started at four Even though the doctor told us. Well, yeah, because she was, I could tell she was moving. I could tell she was feeling so good. And obviously she's got me by her side. So like I was the one who was instructing her what to do. And we did a lot of like floor bridge work and stuff like that.

And when I would tell her what to do exercise wise, I remember her being like, this is too easy. And I'd be like, just tell me, watch how you feel tomorrow. And then she, the next day, she's like, oh, wow, she's like, I was actually sore from that. I'm like, that's exactly. I'm like, that's all you need to do right now. We just, just need to start moving. Something years of motion. Yeah, let's just start doing some of these exercises. So my symmetric holds, things like that. Like, and it felt like it was nothing to her, but she was feeling it the next day. So she, so that was

nice that she made that connection of, wow, I could do this little, and my body's actually getting sore and responding to it. So I said, yeah, so we're gonna do that. And then by, I think we did starter for a month, or a month and a half. That sounds about right. About four to six weeks,

for a person. Yeah, about a month or so, and then she was like really feeling good. And she was like, I'm ready to get back into either anabolic or aesthetic. And I couldn't remember if we jumped to anabolic or aesthetic, but she was like, right good. And she was like, I'm ready to get back into either anabolic or aesthetic. And I couldn't remember if we jumped to anabolic or aesthetic, but she was like, right back in and going. Yeah, dude, my first experience with this,

this is when as a trainer, I really saw the disparity between strength training and other forms of exercise. I managed enough gyms to have lots of, you know, group X instructors and female trainers working for me. After witnessing for about the third or four time, I realized it was a trend here where I would have these group X instructors,

they're fit, they exercise all the time, but it's cardio based, right? It's all cardio. They'd have a baby, they'd come back and I'd watch the progress and how they bounce back. Then I'd have these female trainers that were super in the strength training. And the bounce back was like, it was crazy.

It was like half the time. It was so crazy. Yeah, it was so crazy. And after I saw three or four times that going through, I was like, oh, the strength training is way more effective at protecting your body against that. So that's what that's what Sarah was doing. So she's going to be good. Her biggest challenge. I can totally tell it's going to be she didn't want to do more. Of course, yeah. Our next color is Richard from California. Richard, what's up, man? How can we help you? Hey, guys. Hey, I've been following your show for like three years now.

I really love it. You guys changed my whole perspective on weight training and fitness, so I just want to thank you for that. You guys. Yeah, so I, my question today is a outbreak of Progerin on the weights. And so I think it might help to give a little bit of background on like where I am. So I'm 44 right now. And I've been relatively healthy most of my life.

But until I met you guys, I basically only did like body weight training, which I'm not a heavy guy. Like the most I ever weighed was like 150. This morning my scale said 129. But like in 2020, I decided to go on a cut and I was all into that intermittent fasting thing. And then so my body weight dropped down to 123

at 10% body fat. And I looked fine, but I didn't feel like really good. And I think my hormones are all out of balance. And so then I met you guys and then you really emphasized strength training. So I really got on that bandwagon. And so I got anabolic. I've been through it like three times,

and I've been really trying to up my strength on, the five by five. And I use that as my kind of scorecard as to how much muscle I'm building, something consistent where I can look at the compound lifts. I mainly look at the front squat, the overhead press, the bash press, and the dead lift. So those are the four things I track.

I do it on the 5x5. And then I do anabolic at 10 on those. I really want to increase my strength on that I'm sort of feeling like I maxed out like I'm I Happy if I can like put on a two and a half pound plate on each side at this point like once a month um, and it's like every time I go up like two and a half like five pounds on You know any of these lifts like I basically have to go down the four reps versus five, and I don't know, is that normal or not, or what should I do at this point?

Well, two things. If you added five pounds to a lift once a month, that would be like 60 pounds on a lift in a year, which is exceptional. So that's really good. I wish I could do that. So, okay, so the question, because you wrote out basically, you don't know if you're progressing to slow or what the mantra limit is. Where did you start with some of these lifts? Because you ran through maps at a ball three times. So let's say, first in maps at a ball, like, I don't know, where was your deadlift

versus now? Where was your bench press versus now like how far? Yeah, yeah, so my my deadlift started at 25 pounds on each side. So that was a 95 pound Okay, on the deadlift and right now I'm at 200, but mine you just this is like Since 2021 so I've been you know at this for for two years now So I'm I'm happy that I can do a 200 pound 5x5 right now on a deadlift. And then you're the question, where I'm right now is with the front squat, I'm at 170 on a 5x5. I think I started most of the squats

and a deadlift at 95 pounds, 25 plates on the east side. And then the overhead press, that was hard when I first started. I think I was, I'd be happy if I could put 10 pounds on the east side. And right now, I'm maxing out 105 by five. Yeah. I mean, you do it. You're doing pretty good. The one I would look at 105 by five. Yeah. I mean, you do it. You're doing pretty good.

The one I would look at would be diet. And I would, you know, are you, you know, how many calories and grounds of protein you're eating? Yeah, so that's another thing I really want to thank you guys on because I eat a lot more now and I'm happy about that. I try to get in like 2500 calories a day

and then I try to do 0.8 grams of protein per body weight, per pound of body weight. So that's where I'm at right now. I would bump the protein a little more and the calories a little more. You sound like you have a really fast metabolism. Was that fair? Okay, so bumping the calories will make a big difference.

Changing the program will be good too at this point. In fact, because you've done anabolic three times, I think the new program that we just put out would be really good for you to go through. And then you can go back through maps that a balacan see if you've made any improvements. Because maps that a balacan is very effective at building strength and muscle, but it's very focused on a single plane of movement. It's very bilateral. There's no lateral stability work, there's no rotation. And sometimes, especially after you've been doing it for a year or two, the limitations come from weak links in the chain,

is where sometimes these weaknesses come from, or should I say plateaus come from. So your deadlift may be plateauing because lateral stability issues could be an issue overhead press could be plateauing because of shoulder stability issues. And the body does that, it'll prevent you from getting stronger because it fears getting injured. So I think maps, old, and now you have a background in body weight training.

I think you would appreciate old-time strength. I think if you if you followed that I think you would really appreciate it. I would do that and then I would and we'll send that to you and I would do that in a bulk and then at the end after that go back to maps and a ballic and I wouldn't be surprised if a couple weeks in You hit new records in all those lifts Yeah, I also want to highlight that 1% of 1% of gains in the right direction is still awesome. I mean, that's, here in reality, a lot of people have setbacks.

I mean, it's very normal for me to be training for six months to a year. And within that year, I see some regression in some things just because of life or practicing that movement. So to see pretty much you've gained consistently, cross-bored, even if it's small, an incremental, that's still awesome. I mean, that's a sign of like, you're doing a lot of the things right.

Like if you were under-eating and missing your protein consistently and stuff like that and then you're scratching your head, you're like, lot of the things right. Like if you were under eating and missing your protein consistently and stuff like that, and then you're scratching your head, you're like, I don't understand. I've been doing this consistently, and I'm getting weaker. I've plateaued, I'm not getting any stronger in any of these lifts. Like then it's a clear sign of something's off, but the fact that you're still progressing

on all these things, even if it is small, is a sign of you doing a lot of the things the right way. So I do agree with Sal that you're at a point now too, where I think you would greatly benefit just from a complete program flip. But I wouldn't have gone maps all the time direction, but I think that's totally fine. I think that's, I think the challenge you're going to have with that is it's so unique that you won't know. There's no baseline for you on a lot of those movements.

So it's like, am I doing good? And that'll be kind of hard to measure. And then coming back will be great when you come back to like a analog. I would have moved you to performance and aesthetic in that direction, that's the direction I would have gone because I think you're due for something like that. Yeah, that's interesting.

Yeah, because I see that suggestion, I like that suggestion. Also too, I was actually thinking more symmetry just based on addressing any kind of instability. You know, laterally, you can kind of really highlight what's going on in terms of any of that lateral or rotational stability that might be an issue. But what I do like about old time strength is the emphasis on grip and also to a lot of these

like big rotational stability components there that don't get highlighted at all and anybody's programming. So again, I'm totally up for that and it's very strength focused and heavy on strength. So you're definitely going to see some gains without if you stick with it. One last thing too and you kind of mentioned it about having to drop some times to like four reps or like that. We write all these programs as like a baseline for you guys, but there's nothing wrong with you running like a phase of like three by five, you know, or five by three, excuse me, where you're doing five sets and you're only doing three reps.

And actually just getting your body used to stacking on an extra 25 pounds that you never would put on there because you're trying to target five reps. Yeah. So there's nothing wrong with doing it. When I started to try, this was way later in my lifting career, singles, doubles, and triples, because I never identified as a powerlifter. And so even somebody that's a coach and trainer, I was naive to this to think, oh, I wouldn't benefit that much from it.

I greatly benefited from running some cycles of just like singles, doubles, and triples, especially when you're gonna wanna get stronger. And so it's just getting acclimated to weights that you're not used to moving and you can put on more weight because you know that you're not gonna have to do five. There's some real value to that.

So just keep that in mind as you're going through any of our programs that there's nothing wrong with you running a phase where you focus on singles doubles or triples. I think you'll get a lot of value from that. Yeah, keep this in mind too, Richard, that the average person when they start strength training, they're going to see a majority of the strength gains that they make within the first year to two. Okay. And the first half of that first year is when they're furious, fast strength gains. And then it starts to slow down and it continues to slow down.

And by the third year or so, strength gains are going to be very slow. And they're going to be typically hard to and they're gonna be typically hard to They're gonna be hard to achieve and at some point they become Risk versus the risk is higher than the reward at some point. I think you're still okay You can keep pushing strength, but just just so you know you've been doing this consistently for two years It's natural for gains to slow down, but you know you that comment you made about five pounds on a lift in a month, holy cow. If at this point you could do that, I mean, you're adding 50 pounds to a lift

or more every year. That's exceptionally fast strength gains. After a year, three or so for most people, if I can get 10, 15 pounds on a lift at the end of a year, we're kicking ass. Well, if you could just go forward, it's very normal for all of us in here. I have had a year of seeing regressions and movements, you know, like, I mean, I'm at every one of my lifts. You could do the list.

I'm weaker at all of them right now than it's just part of the game as you've been doing it for a really long time. So it's okay, man. If you're going forward on all of it, I mean, that's a huge win. But I do think strong, excuse me, old time. And I do think a bulk is going to be wise. And I think you're going to, you're going to see some cool stuff. Yeah. I mean, I think, I mean, just to say like that, you know, five pound a month, and that's like kind of history. And this is why I wanted to talk to you guys, because I was like, I don't think that's gonna happen this year. Like I feel like, you know, this is starting to slow down.

I can feel it. I don't think I can like put on another five pounds this month. So I wanted to talk to you guys about that and give him my age. I mean, I'm not. I'm not worried about that. I'm not old, but I'm not.

I'm not string-changing. Yeah, but here's what you're highlighting right now actually does support Sal's decision to move you to an old-timey, because here you will see five pound gains every once on some of these lifts because there's going to be so unique. Or faster. Because you're, they're going to be so different, you're going to have to start really light when you first start off because they're going to be difficult just to perform the movement. And then as you get good at the movement, you're going to be able to start to stack on the

way and you're going to get to start to stack on the weight. And you're gonna go through that kind of new, began feeling again. That's kind of the secret sauce and the magic of program design and actually doing things that are so unique and different than what you're used to, is yeah, they suck it first and you're kind of weak at first, but then you get to feel those new,

gains again where it's like, man, I'm putting weight on the bar almost every month and that's exciting and motivating and so to that point You know Salah's recommendation with the old time me that you're gonna get to experience that again because it is so different I bet there's movements in there. You've never done before probably several and Because of that you're gonna start really light and then you're gonna get to see yourself stack on the weight You know all transfer backs, you know once once you go back, you'll see it. Totally. Great.

All right. Well, guys, thanks again. Yeah, you guys really, really changed my perspective on health and I, you know, I can't thank you guys enough. So, thanks for your really great work. Appreciate it. Appreciate it. Appreciate it.

Appreciate it, man. Well, old timings on your way. Okay. Thank you. Yeah. generally speaking, increased strength, there's like three buttons, there's obviously, you get so much more nuance. Well, there's three buttons you can push, there's bump calories,

change your programming to where you're changing your reps and sets, schemes and tempo and stuff like that, or completely new exercises in very different programming. The more advanced I get, the more that third one becomes more effective. It's like when I'm a beginner, when I'm training a beginner, it's like calories usually is the one that does it,

then the second one. But as you get more advanced, like now, I'm doing different exercises, I go back to the old stuff and I'm stronger. And it's because there's weak links there that I can't address otherwise. Just period of time. You know, to piggyback off that also, also that point when I'm training somebody who's

who's very new right say in the first year I'm only going to move like one of those levers because that's all I need to move yes and they're going to see that just bump in someone's calories boom that's a spot oh just changing the rep set scheme oh boom they're going to respond as you get more and more advanced you've been doing this for say three years consistently now I can pull all three of those levers and really kind of rock your world and as you get more and more advanced, you've been doing this for say three years consistently. Now I can pull all three of those levers and really kind of rock your world and so you see a big difference.

Our next caller is Jody from Connecticut. Hi Jody, how can I help you? Hey guys, how are you? How are you? Hello. Thanks for all the great information you guys put out there all the time. I've been a fan for a couple of years,

which is why I'm calling you to get some help. I am 62 and I'm going to get back on stage to compete again. And I competed for 10 years, became a two time world bikini champion at 49. And I'm concerned that my butt is not going to be where I needed to be by November. So I know shows are one from the backside, so I need your help. What are the best exercises for loose? No, we cannot do this unless you're honest with us. Did you say you're 62? Is that for real?

Yes, yes, for real. Holy cow. Oh, you're very sweet. It's kind of filters on this camera. Look, it's actually, listen, you've been lifting weights for a long time. 40 years. Obviously, I mean, you look phenomenal and you want some, yeah. So I mean, we just talked to Brett Contreras.

In fact, we just had him on the show. He's the bub building guy. He talked about training people who have a lot of experience who've been strained trained for a long time and he basically is like all of their lower body workouts are glute focused and we may throw in some compound lifts like squats and and leg press and lunges he goes but otherwise it is a lot of glute stuff. It's hip thrusts It's all it's like the back extensions with the focus on the glutes, it's glute machines, it's high volume, so it's heavy, high intensity

exercises, but also low intensity, single joint exercises with lots of volume. And he's like, he, he, in fact, he talked about some of his competitors where they avoided, I mean, any direct, you know, quad work and it was all hamstring and glue and it was a glute focus and that's when they saw the progress. And you're the perfect person for someone like that because you've got, you've already done so phenomenal, you've got such great muscle memory that,

I mean, I wouldn't advise for the beginner to avoid certain things, but for someone like you, I think that'll be the trick. Keep in mind too, Joy, that shows are also one in the off season and not in the prep. That's another thing I always tell my competitors is like, so one, what's our timeframe that we have before you actually start prep and do we have some good,

because that, when you, if you're gonna apply the things that I'm gonna recommend with the, like Brett Contreras talked about, it does matter that we are in a bulk and we're building because, you know, I could tell you all the greatest exercise in the world. If, if you're in a calorie deficit in prep time, we're not gonna, we're not gonna build any glutes in that, in that phase. So what are we looking at time wise? So we are exactly 12 weeks out.

I started a month ago mentally prepping and working lifting heavier. So for the past month, I've been thinking of it sort of kind of like 12 weeks out, but I knew that I had 16 weeks out. So I've been trying to lift heavier. I was concerned about my shoulders being, I'm not a big person. I'm all of 5 feet tall in a way 103 So I'm not a big person, but so I didn't know how much I could actually lift So I was concerned about the shoulders too so to answer your question. I am I am prepping so I'm 12 weeks out as of today So that's the greatest challenge here is that there's not a lot that we're going to do right now, there's nothing we can do right now to technically build your glutes.

You can just try to prevent losing. Yeah, because what I would have recommended is that we go on a bulk and we train hip thrust three times a week and probably squatting and deadlifting intermittently in there also. So that would be built around how much can I get that hip thrust up and how much are we squatting when we started and how much are we squatting at the end of it. And that would be like the main focus of the programming. But it would have to be done in a bulk and us in a surplus of calories. Because doing that in a deficit, you're just not, you're not going to build in the additional muscle at this point going in and prep.

You know what? I was thinking about that because I didn't, I felt my gut reaction was that I'm not going to be ready because how much can I build at this point? Not necessarily given my age, but just that I have, I had 16 weeks out. I don't know if my coach just wants to throw me on stage and see how I'll do in the 60 and over,

but I just don't wanna look like an idiot. I don't wanna look like a fool. I wanna bring my best body. I don't think you're gonna look like a fool in an idiot. I just think you're gonna do fine, but I mean, there's two different things here, right? I'm gonna tell you that you're gonna do just fine. You're gonna do well.

I'm sure you'll do well. But if I was coaching you and you said, out of my main focus, you put me on that stage again, I want my ass looking right, and I want it looking better than it feel right now, then I would tell you, I'd say, okay, well then, I don't want to focus on a date yet for when the show is, let's go build this ass, let's get on a bulk,

let's measure, let's see, and let's see the progress until you feel like, hell yeah, I feel a difference, I see a difference, and then I say, okay, now it's time to get ready for this show. Let's prep, let's get lean, let's get shredded, and let's reveal all this hard work we've done. But that being said, if you're committed to go into the show and we're not gonna postpone or do it another time,

and you're like, you can at least, the protocol would be the same. So, like I still would be doing hip thrust three times a week like that with intermittently putting squats and deadlifts in there. I would still train you as if I was trying to build glutes. I just want to be transparent on us with you. I'm not going to. I mean, I wouldn't lie to you as your coach and say, oh, don't worry. We're going to get that ass this last this last 10 weeks. It's like, no, you're in a deficit. Like you're, you're catabolic. We're not building

shit right now. Yeah. It's maintaining as much as you can. And that's, that's how I was feeling. I was feeling and that's why I reached out to Adam and like, okay, I need, what, what can you guys do to help me? Yeah. Yeah. Yeah. I mean, at this point, it's just trying to, you're playing defense. We're trying to prevent muscle loss.

Yeah. But when you get back into the building phase, you're looking at, you know at probably 30 total sets a week of glute work, but of that 10 to 15 is the heavier stuff and the rest is just volume and frequency and pump and I went through your Instagram and you've got great quads. So I think you would be totally fine

sacrificing quad work for glute work. I don't think you'd have any, in fact, I mean a lot of the glute works that includes some quad, so you'd be totally fine. And I would do like a 12 week bulk, and I'm trying to build my butt, and that's the focus. How strong gonna get my hip thrust? How strong gonna get my sumo deadlift? And how much volume and intelligent volume can I throw at my glutes?

And then I take that volume away from other body parts. Don't make the mistake of just adding volume to all your workouts, but rather, I'm going to do less quad work, more glute work, and that'll, otherwise, you're just going to overwhelm your body with too much work. You're going to love the the Brett Kerturus episode because it was like, I mean, a two-hour episode primarily talking about ass. Okay. It'll be.

I think I saw it and I just haven't listened to it. Well, no, it hasn't gone live yet. Oh, okay. We have a schedule right now. Is it scheduled? it and I just haven't listened to it. Well, no, it hasn't gone live yet. Oh, okay. We have a schedule right now. Is it scheduled? Yeah. I believe it's gonna be out in a week. Okay. So in a week, it'll pop out. So listen to that as far as like, but again,

if we were to, if I was coaching you, we would have done this pre prep. Because come prep time when I tell all my competitors was, this is where we reveal all the hard work we did in the off season, right? At this point, you're not building a, even though people think you're building a physique because you reveal this amazing physique after 12 weeks, you're just cutting down. You're just carving away and revealing

all the work that you put into before. And so, yeah, most of that work would be done already by now. So, I mean, I think you're going to do fine no matter what. I think you're going to do more than fine, Jody. I think you look great. You're going to kill it. But if you want a protocol afterwards, I would say run a bulk and then listen to that episode where we talk everything about bone glutes. Okay. Yeah. I think that sounds like maybe I just need to get my feet wet and see what it feels like. I'm also going to be competing in a different federation that I've never competed in before. So it's the MPC. So it's just... Well, there's a lot of value in that too, by the way.

Okay, so like a lot of coaches, I remember this was kind of the debate that I was going back and forth with my buddy who was a coach at the time. And I'm like, I don't wanna get up on stage yet. I wanna a whole year to build a physique. And he was like, no, no, no, he's like, just get up there and get your practice

and be seen by the judges. He's like, I don't, it doesn't matter that you're not gonna be the bring the best version of yourself yet. Like right now, you just need to be seen by these NPC judges and you wanna get that practice in of what the whole process gonna look like. Even though you have the process of cutting

and so with that, but the process of actually going in competing on NPC stage. He's like, get that out of the way, get the judges seeing you out of the way, and then you can put that hard work in. So there is some value of you just getting up there, let them see you. If you plan to do this again after that,

then that is actually a smart strategy is to get up, because you already have a good enough physique that you're gonna do well, whether you win the whole thing or not on your first show or not, well, that's a different story. And at least now the judges will see you, you'll get their feedback,

and then you'll have a blueprint for what to go do and build in the off season. Right, okay. You got all. And reach back to me. I'd love to hear how this goes. So I'll be watching. I will let you know.

Thank you so much. Yeah, good job, Jody. All right, Jody. All right, thanks guys. Bye bye. Okay, everybody needs to look at Instagram. She looks, I know. I cannot believe her when she interviewed me.

I was like, I really thought she was lying to me. I was like,'s no way she's she looks like a fit 40 something year old. Yeah, she looks good for 40 and I mean in her Instagram she has lots of and that's I mean she's obviously strength trained properly and done this for a long time because very balanced very I mean healthy looking physique and you know competing I think your advice was great out on my and you know competing, I think your advice was great at them. I think you know test it out See what happens and then after that you could focus on like a whole period of building But she's so experienced with strength training that You know if she just did glute exercises for a lower body She her lower bottom her legs her quads will probably look fine

I'm sure there will be no change, but she would get the butt gains Yeah, I part of why I wanted to come on here so we could discuss is because I think it's actually a cool conversation because it doesn't just apply to competitors. This is a common thing that you hear clients want. They want to build this body. They want to build this ass. They want to build these arms. They want to build these shoulders. And then they also want to lose all this body fat. And it's like, okay, well, if we go on this cut where we want to reduce calories to lose the gut or lose the body fat, you're not simultaneously going to build a butt. You're not simultaneously going to build shoulders. And of course, there's exceptions to a rule to a absolute newbie

who's never touched weights that will see some progress in both ends. And what you see is an illusion. So when people think, oh, that's not true. I remember when I got shredded before and my shoulders were there, no, you've always had those shoulders. You always had that ass. You always had those ass. You just got revealed, that's all.

And if you want to quote unquote build those muscles, then we have to be in a surplus. It's just science. You're not going to build it while your body is catapulted. Especially when you're advanced. Now sometimes complete beginners can get away with being in a small deficit and see a build and lose process at the same time.

But at her level, unlikely, it's unlikely. She's already built so much muscle, she's trained for so long. Gaining muscles can be hard anyway, even in a surplus. Let alone a deficit is gonna be impossible. Yeah, if I was her coach and she came to me and said those things before we decided to the show, the only reason why I would let her get on stage within 12 to 16 weeks now is because just purely for what I said, hey, we're gonna go after, let's say like her and I

decide we're gonna go after an IFBB broke, broke hard. And so I know she's gonna have a journey It's not gonna be one or two shows. We're gonna be doing at least three to five to maybe six shows for that even to be a possibility Then I'm like go do it just so we the judges can see you we can get their feedback and then the next prep or the next offseason We'll build the physique that I think is gonna win There's value in that but if she was Adam, I'm gonna do one show. I'm in my 60s now. I just wanna say I did it one more time

and I wanna bring the breast body I can, then I'd be like, okay, let's take our time then. Let's really assess, let's talk about all your weak points, and then let's build an off season where we're gonna be in a calorie surplus. Let's go sculpt this body. That would have been a better approach if that was her desired outcome.

Our next color is Nicole from Massachusetts. Hi, Nicole, how can we help you? Hey, so I started listening a few months ago, and since then you guys have completely transformed my relationship with food. For the first time in my life, I'm eating in a bulk rather than a deficit. Nice, right.

So way more calories than ever, still tops sometimes mentally, but I'm mostly okay with it because I know I'm putting on muscle. Finally starting to look like I actually work out. So first, just want to really thank you for that. That's awesome. Thanks for that. Yeah. So I listen to any chance I can.

I really couldn't find anything that got into a de-load week. I even asked your AI to search for answers, but I couldn't find anything that really got into detail there. So a little bit of background. I just wrapped up Maps aesthetic on Friday. Some major results through the program. I hit some PRs in all the major lips and I'm just feeling super strong overall. Next I'm planning to run symmetry. I knew I had imbalances

but I really started to notice that while I was running aesthetic but I feel like my body is tired. So instinctively I just think I would benefit from a delude week before I jump into another program, and I'm not really sure what that should look like. Okay. That's a really good question. All right, let me ask you this. Let's go back for a second. You said we changed your relationship with food and then you finally went on a bulk, which was probably hard at first, and maybe even now probably a little challenging. What are the benefits and effects you saw from the bump in the calories? Now probably a little challenging. What are the benefits and effects you saw

from the bump in the calories? Yeah, so I, I saw myself getting stronger and even just looking like I was getting stronger. So I did notice the scale go up, which was still it was pretty tough mentally, but knowing that, that I have goals. I want to chest press 135. I want to squat 200 or more. I want to get my deadlift up there. So I know that eating and chewing my body is going to get me there.

Did you get more energy? Did you notice any changes in things like sleep and energy and motivation? I think energy. I'm not sure about sleep if that's, if it really made a difference there, but I do think energy, yeah. Good, good. So you trusted us and you saw some benefits

and you look lean, I could tell from the camera here. So, and you're doing great, you're getting stronger. So I'm gonna ask you to trust us again. That's where I'm getting at, okay. I think you would do well with the D-load week before you start symmetry. So I would take a week off completely. You could still walk and be active,

but I do no lifting for a week. Then after phase, not phase one, but phase two, I would do another week off. And then at the end of symmetry, take another week off and then do another program. Okay, so it would be one week off now, or when you're ready to start symmetry, a week off after phase two, and then after symmetries over a week off and then try another program. Now here's what the data clearly shows. Not only is it good for you, but you're going to get better results doing it this way. You'll actually get stronger and get better results doing it that shows. Not only is it good for you, but you're going to get better results doing it

this way. You'll actually get stronger and get better results doing it that way. The only challenge is going to be the mental part of actually taking that week off. So I suggest you fill the time with something else that might feel productive. And it can be anything. You can even be something active. I just wouldn't fill it with a hard workout, but you'll get better results doing it that way. It took me decades to figure this out. And when I finally did, it's like, okay, well, this, this just, I just feel better and I'm stronger and I'm getting better, better results. There was a recent study that we've talked about a few times on the show. It's probably been a while, so maybe you haven't listened to it if you just recently started listening to Mind Pump, where they compared two groups where someone took off one group basically trained

all the way through. I think it was for like, I want to say three to six months somewhere in that range. And they trained all the way through. No breaks, no deal, no nothing. Another group took off every fourth week completely. So like three weeks and then one week off. Yeah, three months, three weeks on, one week off, three weeks on, one week off. So basically, to go week off every single month, at the end of the study, the groups saw the same amount of results. And so that was a huge eye opener for most people like, wow. And that's way more deloads than I recommended.

Yeah, and you don't need to do, you don't necessarily need to do that all time, but that just shows you how much, like, because the fear is like, oh my God, I work so hard, I've made all these gains. I don't wanna take a week off and start all over again. Like, not only will you not start all over again, you're going to progress as much as the person who didn't skip at all. So there's, and if you keep your diet and check

and you do active things like say, go for a hike or do some yoga or do some other beneficial things for you. I think you'll see tremendous benefit. And then the other thing to point out was your intuition, you felt it. Like no one knows I could be the best coach in the world, but no one knows their body better than yourself. And if you were feeling that way, it's a great sign just to scale back. And de-loading doesn't like people are always looking for like this,

protocol for de-load. Yeah, protocol for de-load. It could be as simple as like, I'm gonna still train this week, but I'm gonna cut everything I do, 50%. I'm just gonna cut everything in half. I can squat 200 pounds, I'm gonna squat 100 pounds. If I normally do four sets, I'm gonna do two sets.

And still cut it, but just take it way easy for you or go, hey, I'm gonna go all body weight movements this week. Just no weight, no barbell, no dumbbell, just body weight movements, or just doing maybe some stuff from our prime pro program. Real, that man, huge benefits to doing that. And so, as you continue on this journey,

like when you have those moments and you feel that way, listen to your body, and then scale back for the week. And it doesn't have to be like this journey, like when you have those moments and you feel that way, listen to your body and then scale back for the week and it doesn't have to be like this perfect, quote unquote, d-load protocol, even though that study showed that they took oi it's off completely. So you can get away with going completely off or you can just dramatically scale back whatever it is that you're currently doing. Yeah, just active recovery at the end of the day. So, you know, it doesn't

have to be super specific to his point in terms of a structured day. You know, just get out and that's where walks come in and that's, you know, I like mobility practices just because then I can kind of see how well like my joints are responding. If there's any pain, any kind of restriction there, just to go through those movements and plus to prep for that and going into like unilateral work and things like that going into symmetry. It's gonna highlight a lot of that on its own, but really it's just about like the active recovery, the movement, the blood flow,

and then feeding yourself and getting proper right. Yeah, you know why Nicole, they have de-load protocols? Because athletes tend to overdo it on de-load weeks. So it's easier to tell them specifically wraps and sets. But really a de-load week, you should just go have fun and do nothing hard physically. That's it. Just go have fun, do nothing hard physically. I like mobility work a lot during that week.

In fact, do you have maps, performance? I do not. All right, I'm gonna send that to you because in the program or mobility sessions, you can use those on your D-load week. Just do the mobility sessions if you still wanna go to the gym. I love that too.

And if you're an outdoor person too, this is the week today, I'm gonna go hiking, kayaking, doing physical stuff that you like to do. That's a great thing to do during that time. By the way, Adam said 50% weight. I wanna be very clear. It also means you do the same amount of reps

you did before with the halfway. Cause some people will be like, oh, I'm gonna cut the weight and have it. Now I'm gonna try so many reps. That's a good point. It's literally, if I did 10 reps with 200 pounds in a squat, I'm gonna do 10 reps with 100 pounds in the floor good point. Yeah, good point. Yeah, good point. Okay. Yeah, it's got to be super easy and you're gonna go back, you're gonna, you're gonna get,

here's a deal. I know Adam brought up the study. That's just showing you how neglig, how, how little negative effects you get from taking a week off after every three weeks. There's absolutely nothing in this. Yeah, what I told you to do, you're gonna get better results. So you're not taking that many D-load weeks, you're literally doing one before symmetry, one after phase two, not phase one, phase two. And then at the end of it, you take another week off and then fall under the program,

that's gonna get you faster results. Not that you're gonna get the same results, but you'll get faster results. When would you play with my calorie intake? I'd be loving it. Nope, nope, nope, keep it the same. Same. And also don't stress, don't stress it.

I mean, understand that you haven't lifted weights for a week, so don't let yourself look at them here, go, oh God, I feel like this. I feel like you're just kidding. Here's what happens. Here's what happens with the de-load week when people, because here's what people try to do, they're like're like, okay, now I'm not exercising as hard, so I gotta cut my calories.

Well, now you just reduce the effectiveness of the de-load week, cause what your body does during that de-load, by the way, I don't give de-load weeks to people who have trouble making it to the gym. So for someone watching right now, who skips every other week or misses workouts all the time, you're not doing a de-load week, you need to get your ass in the gym.

Someone like you who's very consistent, who has trouble when they don't go to the gym, has tremendous benefits. And then you need to continue to feed your body to say, amount of calories, because your body's gonna use those calories to get you to recover and adapt. In fact, you may actually come back

from your week off stronger. I mean, in fact, I'll bet that you probably will. So, yeah, follow it. Do it. Don't change your calories. Don't try to compensate. You won't gain body fat. Trust me.

You'll come back stronger. You'll get better results as a result of this. All right. All right. We're gonna send you a performance. So you have those mobility sessions, okay? Awesome, thank you, I appreciate it. Everything you guys do, thank you.

Thank you. Well, I'm glad you, you know, we mentioned the calorie compensation. It's funny, because people will be like, oh, I'm deluding, I'm gonna cut my calories in half. Well, now you just waste time. Now you're just not working out and you're not feeding your body.

Can you use the purpose? Well, many times a lot of what that over-training fill is, is just not working out and not feeding your body. As I've seen some purposes. Well, many times a lot of what that overtraining fill is, it's just not giving yourself adequate recovery and part of the recovery process is feeding the body what it needs. That's right. So to go into a cut on your on your deal a week, well, it does, it like defeats half of the purpose of it.

You know, I do want to point out the worst part about the advice that we gave is that, especially since that on the show, we talk a lot about behavioral stuff. I think the hardest part about the advice that we gave is that, especially since on the show, we talk a lot about behavioral stuff. I think the hardest part about the advice of taking a week off is a lot of us are momentum based, habitual. And so if you've gotten into this, you've finally got on your fitness and you've been consistent in your trend, then here we are like, oh, take the week off.

It's like, and then all of a sudden that week turns into two weeks or three weeks or you spiral out of control, or then also you start eating like an asshole. And so I think the most important thing is to know what kind of person you are, and that if taking a week out of the going to the gym and your routine is gonna cause you to spiral, and then if that's the case, then I tell you to go, still go to the gym,

just go easy. Just go way easy. Way easier. Which is working out for 10 years consistently. Right, right. So someone like that, I think that is the right, but I just wanted to go, still go to the gym, just go easy. Just go way easy. Which is working out for 10 years consistently. Right, right. So someone like that, I think that is the right, but I just wanted to make that clear because I know there's a bunch of people in the audience

who, you know, they hear that and they're like, oh, shit, well, I just started my journey. I'm on three months right now and I haven't taken a week off yet. And then they're like, I'm the wind out there. Yeah, I might not take that person a week off even though they could potentially benefit from it.

It's like, they've only been consistent for three months of their life. And like giving them a week off could be just all it needs to send them back. Yeah, to stop it. Yeah, for me at this point, I just started now doing this kind of stuff. And what I literally do on those weeks

is I focus on getting more sleep. I focus on eating even more than I did before. And it's paying me back tremendously as a result. Look, if you love the show, come get some free stuff. We have free fitness guides at MindPumpFree.com. You can also find us all on Instagram. So Justin is on Instagram at MindPump. Justin, I'm on Instagram at MindPump.

To Stefano and Adam is on Instagram at MindPump.com. Thank you for listening to MindPump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballad, maps performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels, and

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