Mind Pump: Raw Fitness Truth - 2161: Ways to Overcome Overeating as a Coping Mechanism, What to Do if Your Squat Is Not Progressing, How to Recover From Overtraining & More (Listener Live Coaching)

Starting point is 00:00:00 If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness health and entertainment podcast in history. This is Mind Pump. Right, in today's episode, we answered live caller's questions. They actually called in. We got to coach them with their fitness and diet and health.

Starting point is 00:00:26 But this was after we did an intro portion, which today was about 62 minutes long. So we talk about current events, family life, fun stuff, scientific studies, and more. By the way, if you want to skip around to your favorite parts, check the show notes for timestamps, then you can just click on one and boom, you're there. If you want to be on an episode like this one, if you want to call in live, email your question to live at mindpumpmedia.com. This episode is brought to you by some sponsors. The first one is Organify.

Starting point is 00:00:52 They make organic supplements for health, performance, and wellness, and through our link, you can get 20% off. And right now, they have a mind pump performance stack. This is an incredible pre-workout or pre-work or pre-creative endeavor stack. Check it out. It's called the Mind Pump Performance stack. You can find it at organifi.com forward slash Mind Pump. Use the code Mind Pump for that additional 20% off. This episode is also brought to you by Dynasty. This is a very disruptive technology. So check this out.

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Starting point is 00:02:11 We have four winners this week, two for Apple podcasts, two for Facebook. We have Ziggy, the Zach 307 and RavennaT DSM for Apple podcasts. And for Facebook, we have James Aneo and Tammy Ellis. All four of you are winners. And the name I just read to iTunes at mind pump media.com include your shirt size, your shipping address, and we'll get that shirt right out to you. One of the worst strategies for long term fat loss,

Starting point is 00:02:42 sustainable fat loss is to simply move more and eat less. Yes, I know studies show you need to eat less and move more in order to lose weight, but if you don't do it right, and that's all you do, here's what'll happen. You'll slow down your metabolism, you'll lose muscle, you'll gain the weight back, it'll all be body fat. This is why people fail.

Starting point is 00:03:01 It's the wrong approach. You gotta be a little smarter about how you lose weight. Maybe the most difficult, I think, subject to tackle with the client who you first get. First get long conversation. Yeah, especially when they have 50, 100 pounds to lose to try and tell them that this is a awful or tailless, or even more challenging, they hire you and they've already lost 50 pounds

Starting point is 00:03:27 or so from doing that. And then you're trying to tell them that, you know, that's not the best approach or I don't want to do it that way. We need to add potential calories to the diet. Like that is so difficult to overcome. Yeah. What nobody communicates and what people need to understand is that the body is an adaptation machine. It adapts to its environment in the best way that it possibly can.

Starting point is 00:03:51 And one of the things that we evolved to be able to do very well was to modify our energy expenditure in order to match our energy intake. we needed this because for thousands and thousands and thousands of years, this was essential for survival. All right, so what does this mean? That means if you simply eat less calories and you simply move more, so you're actively moving more throughout the day, most people would choose, let's take cardio to do this, right? They get on a treadmill or a bike or something like that. If you do that, at first, you do have an energy imbalance. At first, you are burning more than you're taking in, but very, very quickly, what your body does

Starting point is 00:04:31 is it tries to match the energy burn with the energy intake. And it does this by slowing down the metabolism. And this is why people hit such hard plateaus when they lose weight, and they find themselves in a situation where they need to move more and eat even less. And then this continues to happen down the line. And then they get to a point where they're like, I don't want to move more. I can't move more. This is not sustainable. I can't possibly eat this little.

Starting point is 00:04:58 Or I want an indication. I can't believe I gained so much weight just from going on vacation. How does anybody do this? How does anybody stay lean? This is just, it's just too hard. This doesn't make any sense. And it's because they were doing it the wrong way. What you have to do, you have to consider is, yes, you need to burn more than you take in, but you have to figure out how to teach your body to burn more

Starting point is 00:05:21 calories. If you don't do this, you will be on this hamster wheel of, gotta move more, gotta eat less, gotta move more, gotta eat less, gotta move more, gotta eat less. And each time you hit a plateau, it gets harder and harder, and then forget about sustainability.

Starting point is 00:05:34 The vast majority of people gain the way back after they lose it. We see this in the data, it's very, very clear. So you have to think to yourself, not how do I eat less and move more, but rather how do I teach my body to burn more calories and how do I eat in a way to support that? And that becomes the sustainable approach.

Starting point is 00:05:53 And by the way, if you simply cut your calories and simply move more just to get into a little more detail, one of the primary ways your body slows this metabolism down is it simply gets rid of the most calorie burning tissue in the body. It makes you lose muscle. And I'm not just saying this from experience. The data is extremely clear on this. Weight loss through this approach results in close to half of the weight coming from muscle. So you lost 20 pounds, eight of it came from muscle.

Starting point is 00:06:24 And now you have a much slower metabolism. It's a terrible approach. There's no reason why it's no wonder why people fail. Yeah, initially it might feel good because you're losing size and maybe you know, you had some size to lose, but if you keep going down that thread and keep going to the point where you're gonna be weak,

Starting point is 00:06:44 you're gonna be fatigued, you're gonna be frail. Like there's really no upside. If you take that approach and you keep applying that same formula all the way down and to the point where it's at a point where you're eating just barely enough just to get you going and your energy to barely even move around.

Starting point is 00:07:06 So, I mean, there's just a lot of negatives to that approach as to what initially you might see as a positive, which is the hard part because that's what people will see and hold onto that fact. Initially, but since it's unsustainable, your body will reject it at a certain point. but since it's unsustainable, your body will reject it at a certain point. It'll go back onto that where you're eating a lot of calories again and the cycle continues. Yeah. The inevitable happens, the burnout. I mean, I don't know, have you guys ever had a client that you had or that you inherited that had lost a hundred pounds from doing you know, doing the calorie cutting hardcore

Starting point is 00:07:48 in lots of activity and then they kept it off. I mean, I, I sent over to the other day, I shared this with you guys. I saw that our friend, Erica fit love, who is a, you know, considered a fitness professional right now. And I remember when we first met and had her on the show so that she's just absolute sweetheart. We love her. And I remember telling the guys like, you know, I'm really worried that the direction that she's going with her training that she'll be able to maintain that the weight loss of the success that she had because of the type of training that she was drawn to. She was a high intensity cardio, and then her weight training was circuit training. She had had a lot of success from the biggest loser show and the cutting the calories and restricting

Starting point is 00:08:36 and going that and everything was like about movement, moving more in high energy. And just every client that I ever had that used this approach to lose weight, the inevitable happened. Even if they were super dedicated and motivated for a year or two years, I think in her case of staying consistent, eventually it breaks. Whether you have a mental breakdown, a physical breakdown, burnout, it's just not a sustainable

Starting point is 00:09:03 way to train. And unfortunately, we think because we're lifting weights and we know the positive benefits of building muscle that you think maybe you're doing the right thing. But when you are training weight training and you are stepping up between sets and jump roping and, you know, short rest periods. You're not strength training. You're not. You're mostly doing cardio. And when you're also doing that in a calorie deficit, the signal that you're sending to the body is to adapt and become more efficient. And when it becomes more efficient like that, then it's not ideal for being able to sustain a lifestyle where you can have

Starting point is 00:09:45 a flexible diet and not have to work out five days a week or more. I always wanted to get my clients to a place where they could strengthen train two to three times a week. And as long as they went for a few walks here and there and made pretty good decisions eating wise. They could maintain a very healthy fit physique and that's possible. But it's it isn't possible through the the motivation hype, high intensity circuit, go, go, go, go, go way of training. Eventually, that fails.

Starting point is 00:10:24 Even if it worked temporarily for you. Well, even in that situation too, like, and it is somewhat working for them, there's no margin for error. You ever have that client that has a good drink or has a cookie just like one time. It really does affect, you know, their performance, it affects the next day in terms of them, just that little bit of calorie increase or those decisions will affect them negatively much more so than if you allow yourself to have much more flexibility by building. Well, it's all the, I remember explaining this to Katrina when we were training at the same time.

Starting point is 00:11:05 This was before I got her straight on in our relationship. She was a cardio bunny, burn, burn, burn to lose weight, cut calories on and off the wagon. She would make comments like, so not fair, you eat that and it doesn't look like you put on any of my wife. I eat that and I swear the next day I looked at it. I said, well, that's because you've slowed your metabolism down to 1500 calories as your maintenance minus 4,000. So if you go and have a donut that is 250 calories,

Starting point is 00:11:38 the percentage of your daily intake that you can have is significant compared to mine. And we can build yours up. You may not ever get to 4,000 or minus because I'm a six foot three two hundred something pound guy. But we absolutely can take you from 1500 to say 2500 or 2800. We're now that 250 calories is less than 10% of your day versus it being 30% of your daily intake. And so it's all relative to what you've got your metabolism up to. And if you have consistently chronically dieted while also overly excessively trained

Starting point is 00:12:18 and cardio bunny for years, you've got to a point where the metabolism has slowed all the way down that these small little calorie surpluses feel like they stick to you. Look, we've known this for a long time. This isn't groundbreaking science. We know this. You see studies on POWs and they'll survive for years on hundreds of calories. Obviously, very extreme, but their bodies adapted to allow them to survive on almost nothing. You look at studies on modern hunter-gatherers.

Starting point is 00:12:49 These are people that live like we did 50,000 years ago. They move a lot way more than the average person. They have to hunt and they have to gather and get their water and they move all the time in comparison. The resting positions aren't even sitting down. They sit in a squat. So they're even active when they rest in comparison to the average person. And guess what? They burn about the same amount of calories as the average person in the US who sits on a couch.

Starting point is 00:13:11 Why? Because they're metabolism adapted. They had to. You're not going to find tons of calories in nature. So the kind of, the approach where you try to move to burn the calories off and you eat less on top of it, all you do is you trigger less on top of it, all you do is you trigger a very ancient, powerful,

Starting point is 00:13:29 primitive adaptation system. One that has been passed down through generation after generation after generation for thousands and thousands of years, that has led to you, and you trigger that, it will win. You will not. Now, here's the thing you could do. You could work with your adaptation systems to make it

Starting point is 00:13:47 so that fat loss becomes easy. And the way you do it is by building muscle. You have to send a signal to your body to build muscle and then you have to fuel yourself to do so. You have to give your body the nutrients to allow to do so. And then, like you said, with your example, like you got your wife to burn 1,000 calories more a day with her metabolism, you have to do a lot of exercise

Starting point is 00:14:09 to do that. 1,000 calories is like, an hour and a half of two hours of exercise. Now imagine if you could just burn that off on your own. Super intense exercise. Yes, that's a lot of exercise. That's like hard.

Starting point is 00:14:20 It's not just a walk for two hours. That's like, you're bust in your butt. I mean, what a hard way to get to the same, actually a even worse result versus teaching your body to speed up its metabolism. So we've known this for a long, look, I'll give you another example. Right now, if you look in the news,

Starting point is 00:14:37 ozempic or the generic name of the peptide semaglutide. This is a GLP1 agonist, it's all over the place because it's one of the peptide semaglutide. This is a GLP1 agonist. It's all over the place because it's one of the most, if not the most effective pharmaceutical interventions that has shown weight loss. Like it definitely will make you lose weight. People take it and they lose weight. And this is why they're selling out like crazy.

Starting point is 00:15:00 Now here's what's happening though. Because they're just eating less, people are losing fat and muscle. If you just eat less, your body tries to match the lower calories that you're consuming, and it does this by pairing muscle down. Now, this doesn't mean ozampic or somaglutide makes you lose muscle.

Starting point is 00:15:18 No, no, no, no. It kills your appetite, or it brings your appetite down through some interesting mechanisms, which we don't need to get into, but it does make people eat less. And if your body doesn't have a really damn good reason to keep or build muscle, okay? And it's also not being fed the building blocks for muscle,

Starting point is 00:15:34 protein, which is very satiating. So if your appetite drops, you're probably gonna eat less protein on top of less calories. Then you just lose muscle on top of body fat. You lose both. Now, if you combine ozemic or some agglutide with a high protein diet and strength training,

Starting point is 00:15:49 well, now this is a medical intervention that can definitely work. But this is, again, this is true whether you use ozemic or not. You have to, absolutely have to consider your body's metabolism and you have to signal it to speed up or at the very least, not to slow down because this very ancient powerful adaptation system will kick in.

Starting point is 00:16:11 And all that's going to happen is you're going to hit a plateau that's impossible to break. Or if you have a lot of willpower and a lot of discipline, you're going to break that plateau by working more and eating less, then you hit another plateau and you're going to get yourself to an unsustainable Place or a crazy place that sucks. Who wants to live like that? Where I just if I if I miss a workout or two workouts or if I go on vacation I'm gonna just gain weight and body fat. This is just impossible. Nobody wants to live that way The thing is fitness and health should improve the quality of your life But if it becomes a stressor because all the work and effort you're putting into it,

Starting point is 00:16:49 you feel like you're spinning your tires in the dirt, now it's not really something you want to keep doing. There is a right way to do it. Just nobody does it the right way. If you do it the right way, I promise you, I'm going to say something crazy, a lot of people are going to, I'm telling you right now, if you do it the right way, in comparison to the wrong way, okay? In the context of the wrong way, it's easy. It's actually easy, swear to God.

Starting point is 00:17:10 If you've always done it the wrong way, you do it the right way. What you're gonna say to yourself, this is what clients would say to me later on when I got better at this and I could teach this, is it come up to me and they'd say, whoa, this is weird. How am I getting leaner?

Starting point is 00:17:22 I don't feel like I'm doing that much. And then I knew we're doing this the right way. It's easier physically, it's more difficult psychologically. And that, because the process takes patience, it also takes an understanding of what's happening. Because if you are doing a good job of sending a good muscle building signal, which by the way, a good muscle building

Starting point is 00:17:45 signal is not circuit training with weights. It is not try setting, supersetting, low rest periods, high repetitions, jump plyometrics in between just because you are lifting weights and stimulating the muscle, that is not a ideal signal to send that. So sending it the right signal, giving it good rest periods, feeding it correctly, trying to make a bodybuilder a power lift. That's right. We'll build muscle. Now, here's where the, the, the mental challenge comes. Building muscle sometimes results in the scale going up or staying the same. So even though you're moving in the right direction metabolically, which is going to make this process much easier to your point. So it's very difficult mentally when you get somebody who wants to lose 50,

Starting point is 00:18:27 100 pounds and you tell them like three weeks into their training, we're kicking ass, we're doing so good and she goes, but I'm up two pounds, Adam. What do you mean I'm doing good? I hired you to lose 50. Yeah, but let me tell you, look at what we got, our squats up, our benches up, I know you are stronger, you are building muscle. We are speeding this metabolism up I don't give a shit the scale is hovering around the same or even went up a pound or two right now

Starting point is 00:18:55 We are building this metabolism right now, and it is going to make not only the fat loss easier But way more sustainable when we get there. If you looked at, if you were to match two graphs on what the weight loss looks like, on someone who does it the wrong way, they just move more and eat less, and then someone who does it the right way, build muscle, speed up to metabolism, feed myself appropriately, the graphs actually look opposite. Here's what the wrong one looks like. Fast weight loss, massive plateau. So initial fast weight loss, hard plateau. Here's what it looks like when you do it the right way. Weight loss on the scale looks like it's not moving. And then it starts to accelerate

Starting point is 00:19:33 and you get this snowball effect. And that snowball effect eventually lands you in a place where if you do it right, where you want to be, you're actually eating as much as you did when you were overweight or more, and yet you're leaner. What a great place to be, right? I'm eating more or the same, and what the hell? I'm a lot leaner. And this hat, we used to do this with people all the time.

Starting point is 00:19:56 This is real. You can really do this. And again, like Adam said, when you first start, it's a bit of a slower process. You don't even mind me. You guys ever, remember that it was like a riddle where it was something like, would you rather have $500,000 today or a dollar today that doubles every day for 30 days or something like that?

Starting point is 00:20:12 Yeah, yeah, yeah. And then if you did the math, the dollar that doubled to two to four that could, after 30 days turned out to be like millions of dollars, right? So initially 500 grand right now, ooh, that's way more money. But in 30 days, if you just waited a month, you'd have way more money. It's almost like that. Like you'll lose 10 pounds real fast if you starve yourself in the opposite.

Starting point is 00:20:32 And run on a treadmill. Of what's being promoted in culture. Correct. You delay gratification. Yes, it. Which is like one of the number one predictors of success in children, right? Yeah. It's no different than us as adults.

Starting point is 00:20:43 It's like, we have to bring it back. I mean, there's so many benefits, there's so many directions to wait and trust the process and go through that where you really have to, it's hard psychologically to believe in it, in a sense. But you do have to really understand what you're trying to do. Yes, but to say delayed gratification,

Starting point is 00:21:04 here's why I don't like that term with this. It makes sense, say delayed gratification, here's why I don't like that term with this. It makes sense, it's true, but here's why I don't like it. It insinuates that you arrive at the same point with both options. Like, oh, one way you do it fast, and then the other way you do it slow, but you get at the same point, no, no, no. You don't get to the same point.

Starting point is 00:21:19 The way that we're talking about it, you get where you want. The other way you're not gonna get there. And if you do, you're with a lot less muscle and it'll come back. So really,'s just about, I got to do this the right way and it's going to take some understanding of what's happening right now. Well, you can technically get there the wrong way too. I mean, it happens. People continue to cut, cut, cut, move more, more, more. I've seen people get lose 50 pounds the wrong way.

Starting point is 00:21:46 And even though that was the goal and the desired outcome, it was the wrong approach. And what I always know is going to muscle. What I always know is going to happen is it's going to come back. And it's going to come back with a vengeance. Because of how they did it. So when you lose that kind of weight, here's a thing that sucks.

Starting point is 00:22:01 If you lost 30 pounds and 10 pounds was muscle, and then you gained 30 pounds back, you didn't gain back that 10 pounds of muscle. No. You're in a worse situation. Worse. And then what happens is this, and this is what, this is where people who do chronic dieting and chronic training and do this on, off, on, off, what they end up finding is each approach is harder than the one before it. Yeah. Because the starting point is with the slower metabolism than before. This is when you get somebody who's 70 pounds overweight,

Starting point is 00:22:31 who gains weight eating anything over 14 in her calories a day. And then this is what they think. I have the worst genetics ever. It's my genetics. It's like actually without realizing it, you trained your body to do this. You have taught your body to really be thrifty

Starting point is 00:22:48 and to really try to store body fat. And we just have to teach it the other direction. We just have to train it in a way that does the opposite. Hands down, the hardest clients for sure. Let's say that and Minipaus was probably the hardest. Those two were the two hardest clients I ever had was somebody. Because most people that hire you, they've already tried this on their own for years,

Starting point is 00:23:10 sometimes decades before you get them. And if you've chronically dieted and you're hardwired and you're like, oh man. And the unfortunate conversation. And the unfortunate is I have to prepare them for what could be a long road. Whereas if you had somebody who like just over a didn't move ever, and they're like, okay, it's time to change my life, and instantly came and hired me.

Starting point is 00:23:31 This is going to be a cake walk, it's going to be fast, we're going to tweak a few things, just be consistent with it, and you're just going to see change, change, change. But someone who was chronically over-trained and under-eight, and for a very, very long period of time, and failed many times over, and then they come higher you. You know, sometimes that's even longer, more. So the longer you wait to do it the right way, the more difficult it's going to be for you. The sooner you make the decision to do it the right way, the easier it's going to be. It's just unfortunate that that's not how our culture is. It's the quick fix right now. In fact, if you were to ask somebody many times, like, you know, if I could just, you know,

Starting point is 00:24:14 you that come to you, they want to lose 50 total pounds and you say, and you say, well, would you would you rather me lose you 10 pounds right away this week or tell you that, you know, in a year from now, we'll have the 50 off they would probably go oh just drop the 10 pound they would say that you know and that's that's what you're you're working against is that we you want that so bad they have this idea of just get it off and then I'll figure out it's gonna be great then I'll figure out I hate that I hear that I see here that I'll tell you what they'd say okay well that's great but what if I just did it the fast way and then you helped me afterwards,

Starting point is 00:24:47 keep it off and we did it right. So it just worked that way, bro. It's like you built a house without the foundation and then you tell me to build a foundation afterwards. Yeah. Sorry, I got to tell the house down. I'm back. Yeah, I got to tell the whole house down

Starting point is 00:24:57 before we could redo this. No, no, if you start this and you do this the right way, I promise everybody listening right now, it works because you're working with your body, stop fighting your body. That is a losing battle And you've probably already experienced this and it didn't work Why didn't it work and by the way people will be like it did work. I lost 30 pounds. You gained it back that means It didn't work something that didn't didn't allow you to keep it off Means that it failed it didn't work. Yeah. All right. Anyway, um

Starting point is 00:25:23 God, I read a crazy article today that, I don't know, did you guys read what happened? That plane that had to stop and do an emergency landing turn around? Did you guys read about this recently? Did you guys read about this recently? Did you read about this recently?

Starting point is 00:25:32 Did you read about this recently? Did you guys read about this recently? Did you guys read about this recently? Did you guys read about this recently? Did you guys read about this recently? Did you guys read about this recently? Did you guys read about this recently? Did you guys read about this recently?

Starting point is 00:25:40 Did you guys read about this recently? Did you guys read about this recently? Did you guys read about this recently? Did you guys read about this recently? Did you guys read about this recently? Did you guys read about this recently? Did you guys read about this recently? Did you guys read about this recently? Did you guys read about this recently? Did you guys read about this recently? Did you guys read about this recently? but I don't think it was that airline. No, it was United, I think. I think it was United. This was an emergency on the plane for diaries. And he was like cussing, no, diarrhea. Oh, right.

Starting point is 00:25:50 It's a totally different thing. I saw somebody on the plane, first of all, to bro, they have an emergency stop for diarrhea. I had to go to bed. So can you just, like, listen, I've had embarrassing moments in my life. Could you imagine if this was you, I would be like, I don't know what,

Starting point is 00:26:03 I'm just gonna live in a cave. I don't know. I guess just gonna live in a cave I don't know I guess somebody had terrible terrible on the blade and pooped all the way like down the aisle to the bathroom and They had to and the pilot gets on he's like we need a land. Yeah, it was Delta flight. Oh Delta Yeah, okay, so there was a quote from one of the pilots that was terrible. I don't know if you can find an article, Doug. But they showed video of it and they had to use blankets and stuff

Starting point is 00:26:32 to like cover. Oh my God. Yeah, because the sky was just. So does it, okay, does it, does it, does it, it's a biohazard. Does it plane like that? I mean, does a company like that? Do you comp everybody?

Starting point is 00:26:43 Because someone else, I mean, I guess. I would do you. I'm gonna have insurance. Say what? Sometimes with insurance. That the plane has? That's a good experience. Yeah, for like unexpected.

Starting point is 00:26:53 Pfft. Diarrhea insurance. It's not a defi-proof. Oh, I mean, that's a good one. You're on that plane and you have to get your ticket comp. I would hope so. I wonder if they did. Okay. I mean, I think they're take a coffee thing. I would hope so. I wonder if they did. Okay.

Starting point is 00:27:05 I mean, I think they're responsible for the flight, I would think anyway. So dude, this reminds me, and this was like horrible, but I was waiting tables, and it was a busy night, and there was this like poor old guy who was like part of this family and party, and like he had incontinence, obviously. He got up, like they're like, oh, we need to move grandpa.

Starting point is 00:27:27 You know, so they're moving them through and he was like all the way on the other side of the restaurant. The bathroom was like, I don't know, let's say 50 yards or something. And as he was moving over there, it started trickling out his leg of his pants. And I could just tell you, like there's water in the toilet for a reason. Like that diffuses a lot of the pungency, and the smell of it. And it was like, just because it's like,

Starting point is 00:27:55 a little, just like that. It's all the way there. I'm on that plane right here. The entire restaurant, everything shut down, everything in the restaurant. Did they call somebody who did it? Busboys, dude. Oh, that's what I quit right there.

Starting point is 00:28:07 I know, I felt so bad for them. But you know, it's like you had to be handled because it was, we had to like operate together. Everybody's like out. Everybody's had an emergency. Leave me at home by the time when I get to that. So I can only imagine a little tube airplane where everybody has to like,

Starting point is 00:28:25 in your stuck-through-air, and the guy walks by you and just, I'll be puking. I mean, everybody's had a situation like that where you barely make it. Like how, I feel for the person that happened to, because then you're on the plane, and everybody's looking at you like,

Starting point is 00:28:38 you motherfucker. Oh, I know, I don't ever, I'm sorry, I stay in the bathroom till it lands. Yeah, like I don't come out. There's the move. If I shit down the hall like that, and I go a lot myself in the bathroom till it lands. Yeah, like I don't come out. If I shit down the hall like that, and I go a lot myself in the bathroom, I'm literally, I don't care if it's a fucking flight to Europe. I'm in there for 14 hours.

Starting point is 00:28:52 I'm gonna find the parachute, I'm gonna tip up. I'm just gonna let, I'm gonna sit in that one until I'm in there. You're in there until I'm here. Oh, yeah. Everybody just grow up. Yeah, until the plane lands. There's no way I'm going back and facing everybody that has just that I'm just totally tortured

Starting point is 00:29:08 Oh, I'm hiding in the back. I know that guy eight. Yeah, oh Well, he's obviously got to be sick. Did it say how old he was? It was he an older guy. I don't think they listed his name Thankfully, that's nice of them to do that because I'd be messed up They hit the identity. Oh, they did hide the idea dude We can get like a They hit the identity. Oh, they did hide the idea. Yeah, dude. Nothing. You're getting like, why are they yelling at you? You didn't like that? Nothing?

Starting point is 00:29:28 Or they didn't give you an idea, huh? No, but it did say that the people weren't comped. They just had to wait like six hours and then they did the fight again. They weren't comped? No. Well, everyone flew again later that day and it's a nine hour flight. Like a delayed flight. That's a bunch of bullshit, dude.

Starting point is 00:29:44 Such bad service these days, man. That service you everywhere you go, man. It's where it got, it's gotten so, is it me or is it just a grumpy old man? Like, doesn't it feel like things have gotten so bad with like service? Well, I don't know about, yeah. I mean, airline companies are notorious.

Starting point is 00:30:00 But have you had a teenager serve you food anywhere recently? Yeah. Why, are they like that? Why are you, why is such a terrible, why do you hate being here so you food anywhere recently? Yeah. Why? Are they like that? Why are you, why is such a terrible, why do you hate being here so bad? Get out of here. This was our discussion this weekend with my aunt at Wartabah, my uncles, my, uncles, you know what I can't say to either too, is this new movement at Starbucks with the tipping

Starting point is 00:30:18 for the drinks to leave. Everywhere. And the kids don't even make eye contact with you. They just spin this super string. They spin and thing around and they look the other way. Like what the fuck is that? I know. Like first of all, there's no like you're not eating dining in.

Starting point is 00:30:34 I'm getting my drink. Now do you give them a tip or do you zero? I do tip. I'm like I'm easily guilted in the myself. Yeah. I'm a sucker for that. Now here's what I do. I go minimum that behavior.

Starting point is 00:30:43 If I was a bro if I was struggling call us to know I wouldn't for sure. It's like I feel I feel it sucker for that. Now, here's what I do. I go minimum. I'm doing that behavior. If I was a bro, if I was struggling college student, no, I wouldn't for sure. It's like, I feel like charity, right? So it gets me like that, but it's still a noise me. So when they flip, they spin the screen and they're like, whatever, I'll do the minimum usually, like whatever, here's a dollar. But if they give me good service, I'll hook them up.

Starting point is 00:30:59 On top of that? On a drink? On anything. If I get really good service, which is rare. What is really good service for a Starbucks drink? They fucking do cartwheels. No, they're just friendly, you know. They do, they do, they do.

Starting point is 00:31:10 You look so handsome today, Sal, the Stefano. You get a huge controller. You have like, what do you do? What do you do? One for me, one for me. What do you do to deserve a abnormally throw a shot in there. They're crazy.

Starting point is 00:31:23 What do you do at Starbucks that? Well, I'll tell you the last time that happened. We were driving, please do. We were driving with the kids up to truck you, which by the way, driving with little kids for longer than 40 minutes is a nightmare. I was just honest with you. It's just for the love of my kids, I do it.

Starting point is 00:31:39 But every time I do it, it's got question things, you know, as I'm driving, like, why did I even, why do you even have kids? Why did I do this? But anyway, we're driving, and it's just, yeah, I question things, you know, as I'm driving, like, why did I even have kids? Why did I do this? But anyway, we're driving, and it's just, yeah, I got a nine month old, I got a two and a half month old. My wife has to sit in the back and entertain them the entire time.

Starting point is 00:31:54 All however many hours it took, she has to entertain them, otherwise screaming will happen. We have to pull over at least two or three times every time, whatever. So anyway, we pull over, we go to Starbucks, and the girl working there was just, she was just entertaining my son and playing, you know, talking to him and whatever. And oh, you can have this and whatever. Like, you got a big tip.

Starting point is 00:32:14 You deserve it. By the way, you know what he did, made me so proud. So we're in there, and I'm trying to run him because he needs to move. So I'm making games for him. Like, let's see how fast he can run over there. And I'm timing him, he's going back and forth in the Starbucks. As he's doing this, one of the workers,

Starting point is 00:32:31 she's walking out, she's got like four garbage bags and she walks up to the door and my kid, like one of the most proudest moments of my life. He runs up to her and he goes, let me get the door for you. He's two and a half years old. He pushes the door open and she goes, you're so sweet.

Starting point is 00:32:44 And I'm looking at my kid like, good job. You're going to get a lot of girls, boys. Making up for all the screen news. Make it up for that. We flew and somebody who asked me, like, they were asking for tips on the stuff that we do, like when we fly. And so I've had... You don't count your kids easy. One, I know maybe. He just super easy. I know, I always feel bad telling my stories after you tell stories. I'm like, that's not maxed all for sure.

Starting point is 00:33:14 He's definitely like, I mean, every time we go out, somebody makes a comment about like, dude, your kid is like so well behaved. He's gonna be a terrible teenager. You know how you say that, we'll see. I can't prove you wrong. And for another 10 years, yeah. You know, they say that in my culture.

Starting point is 00:33:27 They say if it's an easy kid, hard teenager or vice versa, I hope it's not true. I don't think so. I feel free. Yeah, so we, so I think I've had a hack for one, two to three and now four. So one, I think one of the best things on the plane ride is to save your breastfeeding for that, right?

Starting point is 00:33:44 So if the one year old is on the nipple for most of the flight, I think that one, they're busy with that, then they tend to sleep afterwards. Looks for dance, right? Which I think that's a big hack. That's my ears pop. Two to three. Well, one of the most brilliant things that I think we'd ever come up with. It was Katrina's idea.

Starting point is 00:34:00 So I could credit her. She would go to the dollar store and she would buy like six to seven toys under dollar and wrap them because from two to three, he's at that age of fascinated with presence. And so every half hour to hour, she would pull a new one out and the excitement of unwrapping it and then a new thing to play with it, even as simple as a dollar thing. You just can't let them see that there's a lot of to play with it, even as simple as a dollar thing. You just can't let him see that there's a lot of other ones.

Starting point is 00:34:26 No, no, that's all right. That's part of the hack is like you've got to keep that you he never sees it ever, right? He doesn't even know when we had it on there. She puts it on the carry on and it's packed away. He doesn't get to see it. He's on there and of course we don't even try and use it until he gets kind of restless.

Starting point is 00:34:39 And then it's like, oh, did you want to open a present? And then he gets all excited. Then he opens it, plays with it, let him do that for while he's bored. And so we do that. So that was a hack from two, three, four. He's now entered into the interest into Legos. So this was great. We just, and the Legos, man, these intricate pieces, these Mario pieces that we do, I mean, that could take two hours to put one of those together. So him and I, you know, we got a Lego, a new Lego set before we got on. He's already excited that he's got it. I make him patiently wait till the

Starting point is 00:35:09 planes up in the air and we're cruising altitude. And then we open it up and then it took the whole flight to piece together Legos and he was completely entangling. That's an age range. I got one for you. It's these shapes that, it's almost like a puzzle, like a 3D puzzle, but like Courtney found these, you can make like, I don't know, like 75 different shapes out of them. And so it's like all these triangles and the long string and you can kind of like fold it together and like make all these and like it's challenging because you're like, I've made this shape before and you're trying to like figure out how to do the next one. And there's so many different variations of it

Starting point is 00:35:48 that it just keeps their mind busy, though. Oh, he loves puzzles too, so he'd probably get a kick out of that. And then we do have the, like, and I do have the iPad, right? So I think I showed a video of him using the iPad a little bit at the airport. So, and again, we just, we, we use it so minimally in the week that when we do use it, it's such a treat. And I think that's the biggest hack with that is that if you already use it all the time

Starting point is 00:36:13 during the week, it's a habit. It's a routine. They don't think of it. It's not exciting. It's not exciting. It's not a treat. It's not a big deal. Whereas, if we pull it out in occasions like that,

Starting point is 00:36:25 it's such a powerful tool to engage in this. My kid gets, he can't be strapped in for too long. He starts to hate the straps and then we gotta figure that out. Well anyway, I'll tell you what he did the other day. It's just pretty funny because he's definitely a rembunctious, curious, mischievous little guy, right? So this way it does the other day. He goes in the bathroom and he locks himself in there. Now I know how to open it so we don't freak out first time he did it

Starting point is 00:36:47 I was like Open the door buddy open the door, you know and I figured I could open it from like okay So he so first he tells he tells Jessica he goes Leave me alone leave me alone and you know He's probably gonna do something. He's not supposed to when he does that But we're like whatever he goes in the bathroom locks it we wait a little bit I'm like, oh, I hope he's not doing anything he comes out everything seems fine, but we're like, whatever. He goes in the bathroom, locks it. We wait a little bit. I'm like, oh, I hope he's not doing anything. He comes out, everything seems fine.

Starting point is 00:37:08 So we're like, okay, whatever. Anyway, I get a text from her this morning. She goes, so I went to put makeup on my face with the makeup brush and it was wet. I was like, what's, why is my makeup brush wet? Well, it turns out he's using the toilet. He put it in the toilet. So she put toilet water all over her face.

Starting point is 00:37:27 Oh my God. I was like, babe, can't make out with you for a few minutes. And make sure nothing happened. Yeah. I actually had to learn how to like pick locks because of that. Like my kids locked themselves in the room a few times. Like and had to like get those hair pin

Starting point is 00:37:43 and like figure out how to like do that. Oh, dude. That was scary though. It's like when they'd lock themselves and they're like freaking out. You can't get out. Oh, no, dude. Oh shit. If you leave your phone out, he'll take your phone and he'll go hide it somewhere. So he'll put it somewhere. Yeah. So we're like, where's my phone? I can't find my phone. Where's my phone? And he won't say anything. And then I'll be like, go check in his like toy box with his car. Sure enough, there's a phone. Hey can't find my phone, where's my phone? And he won't say anything. And then I'll be like, go check in his, like toy box with his car. Sure enough, there's a phone.

Starting point is 00:38:08 Hey, did you, uh, did you take, uh, Mama's phone? I did. Well, why'd you do that? Is this his answer to everything? Why did you do that? I do that. Okay.

Starting point is 00:38:16 Whatever. I guess you do. I guess my M.O. dad. Yeah, this is what I do. Max has this hilarious bathroom quirk. I don't know if I've shared this on the podcast or not, but it's, he hasn't grown out of it. He still does it. I don't know if I've shared this on the podcast or not, but it's, it's, he hasn't grown out of it.

Starting point is 00:38:26 He still does it. I don't know if we're, I wouldn't we're gonna grow out of this, but he wants to poop in the dark and he has to have a flashlight. And he takes a half hour, at least, you know what I'm saying? He's a man. He's a man. He's a man, dude. He's a married man.

Starting point is 00:38:40 We got to the, we got to get a park city house, right? And we got to get a park city house, right? And we got got to a park city house right and We Just imagine I imagine looking at so much more fun So we get to the point we get to the park city house right this last weekend when we and I we traveled my aunt Right, so that was the like we brought her case Katrina and I wanted to get out and do her thing on our own And as soon as we walk in the in the door He goes, oh mommy at the go poop and so okay, when she goes to take them and things like that. And he's like a flashlight, and he's asking my aunt,

Starting point is 00:39:10 and my aunt's like a flashlight. She's like, well, I don't understand. What does he need a flashlight? I'm like, oh, he has to have one for everybody. He goes bathroom. We literally have flashlights because we know this. I saw it. I mean, I was at your house,

Starting point is 00:39:20 I thought it was just for emergency. No, there's flashlights in every one of my bathroom and it's for my son because he has to have the lights off. He wants his privacy. Like you can leave the door cracked but he wants his privacy in there and he will stay in there for 30 minutes until he is, and he'll poop and he like, he has to do like three poops.

Starting point is 00:39:40 It's not like one poop, it's a poop. And then he way a little bit long, you come in there and you know what he's done it. You can see in the toilet and you're like, are you done? No, not yet dad. Okay, go back out, like call me when you're ready and then you finally calls you when you're ready.

Starting point is 00:39:51 That's how I go. Yeah, he's an adult. So what do you do? Yeah, when we were up in Trekkie with my cousins, they have two daughters and they're much older, but they're like, you know, tan and I think 10 and eight or seven I want to say and You know my two and a half year old is chasing them. He's playing with them and eventually he's like, you know how little boys are it's like

Starting point is 00:40:14 They get your attention. They tease you some little boys, right? So that's what he's doing is pulling the hair or whatever then he decides he's finds it funny to bite them And the reason why he thinks it's funny is because they run then he decides he finds it funny to bite them. And the reason why he thinks it's funny is because they run from him and they laugh because he's trying to bite them. So now he thinks this is great, right? So the whole time he's chasing him, trying to bite them.

Starting point is 00:40:31 So Jessica picks them up and she goes, they don't want you to bite them. Don't do this. And he's like, he starts crying. And we hear him across the room, we were dying. He goes, but I want to bite them so bad.

Starting point is 00:40:43 Oh my God. What? It's going to go. I forgot to bite them so bad. Oh my God. What? I forgot. I forgot. So I forgot that. That's what he's trying to do something right there. I forgot when I read that because Max went through a phase where he wanted to like bite people. It's like a sign of affection or communication for them when they do that.

Starting point is 00:40:58 I just think he wants a teaser. Oh no, no, that's a look it up. Google, I remember when I looked it up because I thought it was so strange that he went through this little phase where he would bite people. And he did it in this way, it's like when he, like being affectionate. It was like the weirdest thing. It was like the weirdest thing.

Starting point is 00:41:13 Yeah, obviously he got into the chasing part, but I remember looking it up afterwards, and it's a sign of them trying to communicate or say or do something. I don't remember what it is. You're looking for it right now for me, Doug. I am. It says they may also learn that biting can be used as a tool for accessing a desired item

Starting point is 00:41:29 when they want something. Yeah, it's a form of communication. Yeah, pay attention to me. I don't like that. That's what I'm seeing here anyway. Well, I know for adults, you ever get the urge when you see a cute baby or you squeeze your teeth? And you just want to bite their little chunky leg or something like that? And you think, why don't I want to bite this kid? Oh, yeah, it's pinch. Yeah, or something like that, right? They do have like puppies.

Starting point is 00:41:51 Oh, right. They do have like two puppy ears. The theory is that the way we fed our young in the past is we had to chew the food first and then spit it out and give it to them. So the instinct is to chew because you want to care for them. That's baby birds.

Starting point is 00:42:05 That's good. I've always thought that's weird. Yeah, you have it. I have it when I do it. I know I do. When I see a cute baby, I almost break my tear. Yeah, I get with max sometimes like that when I'm playing and I grip my tea like a puppy.

Starting point is 00:42:18 Yep, yep. That's the only time I notice that. And it's the weirdest, it's the weirdest thing. So you think it has something to do with me, like evolutionary, you would do it. That's the theory that I read. Chew food. I mean, the guessing, right? They don't know what to do. Right. But that's the weirdest, it's the weirdest thing. So you think it has something to do with me, like evolutionary you would do it. That's the theory that I read. Chew food. I mean, the guessing, right?

Starting point is 00:42:27 They don't know. We'll talk about it so long. But that's the guess. So I kind of make sense, I guess. Anyway, have you guys finally, please say yes, because I'm gonna be annoyed if you say yes. I don't know what it is. Have you guys tried the peak performance stack?

Starting point is 00:42:41 You're gonna identify. Yeah, I did that a lot. Did you make it? Yeah. With pure and peak performance? What'd you think? I like it. Isn't that great?

Starting point is 00:42:51 Yeah, I mean, because I've done just the peak by itself, but yeah, that was, I was trying to get back on to pure because even just pure by itself, I like it because it's like, it lasts probably the longest out of any of the new tropics stuff that I've done before. So the peak gets you up a little bit more in terms of like the caffeine and fuel and the focus sharpness, but then it like, you know, the pure I think helps to take it a little bit further.

Starting point is 00:43:18 Yeah, they call it the mind pump performance tax. I actually put that together for us. And then- Oh, did they name it that? They did. Oh, yeah, because you know We're on the phone and I said is he still rolling a deal on the bundle? I know they had a deal Yeah, it's a discount. Yeah, I think you get you get a discount plus our discount

Starting point is 00:43:34 When you go through our link, but it's a great combination. Yeah, I had my had my cousins try it up in a trucky and they're low caffeine people right so? So for them, one scoop of the peak power was enough because 100 milligrams per scoop and they mixed it and they were like, whoa, this is awesome. I'm always drinking caffeine, but like, I don't like intentionally time it or anything. And so I took it like before workouts and it is a big difference when you're focused

Starting point is 00:44:02 and you're like sharp when you're working out, which is something that, you know, I don't always consider that. I can only imagine, I've loved pure sense of being, since we've started working with them. It's just, it's a different, it's a different type of feeling than the caffeine. Caffeine can give you that, the up and downs and the jittery feeling, and then you made the, the peak, the peak as a lower caffeine dose. So are you only doing 100 milligrams with it? Is that what you're doing? Are you doing it?

Starting point is 00:44:27 My caffeine it takes too high right now. I'm, I gotta go back. Listen, everything I've ever done that has potential addictive properties. You say caffeine's the hardest for you. The hardest. Yeah, I don't know. I can stop almost anything.

Starting point is 00:44:37 And it's always a struggle. If you got, you know, you got a bad relationship with something, the caffeine is nasty, dude. I cut that out and I just hate life. And it's so readily available, you can buy it anywhere, anybody can take it, use it. It sucks, man.

Starting point is 00:44:51 So, I'm high right now. I'm like 400 milligrams a day problem, which for me is a lot. I don't know if you guys have said that. I mean, that's two of my drinks and I'm at three. So that's holy shit. It's like what I, it's like what I, it's like, what I, it's like,

Starting point is 00:45:03 I cranked down to that. Yeah, that's what this looks like. Oh we get. It's like what I, it's like what I, it's like what I, it's like what I, it's like what I, I cranked down to that. Yeah, that's what it looks like. Oh, dude. Just in sweats. Brow, I gotta have something. I pick it 600 and then I come back. That's always. Where do you go?

Starting point is 00:45:14 Hello, do you go? I'll go into nothing. So I'll just keep going. So I'll go from the three drinks that are the 200 milligrams and I'll come down to two, then one, and then I'll just do like a cup of coffee and then it'll be nothing like that. The best feeling in the world is when you come off caffeine for a week or so,

Starting point is 00:45:27 and then you have some. Oh, yeah. Oh, that first time when you take it, it's like that's the best. That's how I try and motivate anybody to do it. That's why I should do it. I don't know. It's the same, I mean, that same concept with around with marijuana, the same way too. Like, if you like the effects of cannabis and you are someone who uses it on a regular basis, like the motivation to come off of it is the, it's amazing when you, when you finally yeah, when you reintroduce it again, then it has that same with hardly anything too. Like, so I mean, that's like one of the both caffeine and that can become an expensive habit to like just keep going higher.

Starting point is 00:46:02 Plus what happens you go higher doses, you get more of the negatives, less of the positive. Yeah. But it's like the more caffeine I get, the heart of the crash, the more I get the shitty, jittery feeling, and the less awesome, amazing feeling I get. So it's like, you know, it's cool that just recently happened, and I'm like,

Starting point is 00:46:22 it's actually surprising to me that this is still can be a thing with how kids interact with each other and how they're so screen-driven and everybody's socially awkward now. A bunch of kids moved into our neighborhood and it's a difficult neighborhood. It's not like it's flat and you could just say, go over.

Starting point is 00:46:43 You have to hike through the mountain, you gotta go all the way through these trails and things to like hang out, but Everett made friends with a lot of these new kids in the neighborhood and there's like probably like four or five of them and they all have different houses. Like so Courtney was able to meet with the parents too and they've all set up sort of the system

Starting point is 00:47:03 where they have walkie-talkies. And so now like, ever since, okay, I'm going to go hang out with my friends and he'll leave and he'll go hiking in the woods and then go meet up with them and then they all meet at each other's houses and they kind of go different. And it's so old school. It's like they're taking their bikes and they're like parking their bikes and sort of that. That's so awesome.

Starting point is 00:47:23 And I was like, dude, I would have never anticipated that that would be a thing again. That's so great. What's great about that too is the walkie-talkie technology has to be so much better than what it was when we were kids. Remember we had the bar? Yeah, remember where the ones were like after 50 feet. It's like called fun.

Starting point is 00:47:38 Yeah, fun Z, you can't really hear where I bet the ones now are like radio signal. But think about the independence they're getting. The exercise, the sunshine, the lessons they're out, learning without adults having intervene. Yep, I mean, that's amazing. Yeah, no, it makes me hopeful for sure. Well, dude, what a, so okay,

Starting point is 00:47:54 have you guys doing this, then? So do you have one for home, for you and Courtney? Yes, so they leave us one. So then we're like, hey, dinner, and then we just do the little, that's rad. Yeah, well, I want one of these. Yeah, it's, I had, we just do the little, that's rad. Yeah. Well, one of these, yeah. It's, I, it's a great work.

Starting point is 00:48:07 Oh, you can get ones that go far. They, because we, we used to use them for, when we snowboard. So I could be on one side of the mountain, somebody with a mountain, you get on this right channel. Yeah, they make good ones now where you can be like, I say, yeah, a few miles. Yeah, you could be pretty far away.

Starting point is 00:48:21 I could sell for them. And get, you're, you're calling me home. No, that's perfect for where you live. That's such a great idea and fun You know, I'm saying it's fun. Yeah, they're they're totally digging it and getting into it and then making forts and stuff And doing all this stuff like I used to do back in the day. So it's pretty cool Yeah, I just actually have a study on screen time speaking of of screen time that they connected it to learning Disabilities in or or with childhood development delays.

Starting point is 00:48:47 So a recent cohort studies found that the amount of screen time spent by one year olds is associated with developmental delays. I mean, this to me seems obvious, but now that we have studies to kind of show this. And I mean, they're talking about developmental delays in gross motor skills to other aspects of learning. So, I mean, it's not great.

Starting point is 00:49:14 It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great.

Starting point is 00:49:21 It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not great. It's not Yeah, give me give me shit when I was 10 when I was saying Adam atler or yeah Yeah, what did you say Adam atler? Yes, that's right. Yeah, it's to say something else. Yeah, alter. I just think it's alter I thought it was alter and it's atler is what it is But I mean that was that was like a big I read that book a long time ago and I remember reading that Yeah, I think we're getting to the point now where the awareness is starting to go. Oh, yeah

Starting point is 00:49:41 It's definitely like when I said it back then again, everybody was teasing me and I was like, oh, no big deal, you know what I'm saying? And then I remember we even had, remember the guy who we had on the show that countered it? Yes, I forgot his, he's just like, the whole time, like we didn't have enough data really to prove otherwise, but I think, because his argument was that it's the person

Starting point is 00:49:59 using it that, Yeah, and it was like the self-monitor. And he made the case like newspaper versus, you know, there was a time like, I think you were smoking, they had the same kind of feel. It's like saying, you know, super processed foods. Well, you just gotta, you know,

Starting point is 00:50:13 just stop eating. Yeah, just a boy don't say, well, yeah, duh, but boy, you make it hard. You think they're engineered to really, I would see, that's probably the most addictive thing I can think of, especially for kids, even more so than candy. You know, so it's way more.

Starting point is 00:50:28 I've told to way more without than I had with anything else. And it's, I mean, you can see, it's crazy to me that people can't, or haven't made the connection of like the behavioral change in the kids right away. Like, I can see the difference in the type of stuff that he has the iPad on. Yeah. Like, if it's something that has been engineered to loop him in and give him the... Oh, you're taking away? The reward of... Take it away, they're drugs.

Starting point is 00:50:53 Oh, yeah. I know. Like, so Katrina, there are certain apps on there where we've trained Max. Like, can I play that one? And it's like, no, not that. Yeah, you can't play that one right now. Or, oh, you can two minutes before we go this, you can do that. And we tell him how, literally, you can't play that one right now. Or, oh, you two minutes before we go to this, you can do that. And we tell him how, like literally,

Starting point is 00:51:06 you can only play for a little bit. Because if you let him sit on that one, like it's crazy, the difference between the types of that. I told you guys it knows that with the Nintendo. I love bringing back the old NES. That's not the same to you. Yeah. And he'll sit on, he didn't know you playing.

Starting point is 00:51:20 He's just like to sit and watch with me and we interact and then when I say we're done, it's like we just get up and leave. And there's no. Dude, the deal. Especially that article you showed me about roadblocks. I was like, I am out, out, out. You're not allowed to play.

Starting point is 00:51:33 It's connected to the open internet. And so all kinds of weirdos. And that's what they attract. It's ridiculous. Listen, it's a fact. You're gonna find weirdos, creeps, you pedophiles, whatever, where kids are. That's where they're gonna be a track.

Starting point is 00:51:47 Right, right, like, so Roblox is this open internet game, lots and lots of, it's impossible to monitor every single thing that happens. Yeah. Where are they gonna go? They're gonna go in places like this. That's just the fact. Where are you at KKU?

Starting point is 00:52:00 You're two boys. They still not have cell phones? Uh, or do they have some days, but it's very regulated his time that he is able to use it. So he was, so we've gone back and forth a few times, where we take it away. You know, it's like it's taken away a lot. Like he really has it. Yeah. But it's just like we tried to, we tried to give him some independence with it.

Starting point is 00:52:24 And it's kind of like a constant conversation, I would say. It has to be, there's really not like a firm, like you can't ever, because he's going to use a cell phone, I get it. Like I'm not, I'm not trying to be like a purist about it and, and have him be like some weirdo kid that, like, can't ever like text his friends or anything. But it, once we started to see any kind of slippage of homework grades, this, that, the other, like, we're just attitude.

Starting point is 00:52:51 Yeah, attitude, just him, like isolating himself from us, like whatever it is, like we'll start, we'll address it first, we'll give him morning. And then, so what we do is basically at night, like I'll take it when I'm kind of like putting them to bed and I'll take his phone and we plug it in the kitchen. And so he has it there in the morning, but he can't, because we found that like, even though he's asleep, like at 3 in the morning or something, one time I got up and like,

Starting point is 00:53:20 I know he's on there. You see the light glowing? Yeah, yeah, yeah. And I'm like, you're not getting good sleep. And of course, you know, he's cranky next morning and you're like, and I know he's on there. You see the light glowing? Yeah, yeah. And I'm like, you're not getting good sleep. And of course, you know, he's cranky next morning. And you're like, and I know where all this is coming from. So yeah, so he doesn't have it. Ever doesn't have it.

Starting point is 00:53:33 He had access to his iPad. We're pretty much done with that. So my daughter's phone, my ex-wife said it so that it's, you can only use it from, like, 6,000 to 10 p.m. So I still monitor in between or I try to. Yeah, you sit, stand, nothing will work. Yeah. Past 10 p.m. or before 6 p.m. or 6 a.m. Literally, she can't go on any, only thing she do is call or text, but she can't use any app, she can't go on the internet, she can't

Starting point is 00:54:01 do anything else, except for that. Yeah, it's just, and I've told you guys about that canopy software and we've tried that and it, it was good initially, it was because you can set all these parameters and so you can't like visit certain websites, like you can limit the amount, like if there's people not wearing as much clothing, like it's able to screen all that kind of stuff

Starting point is 00:54:21 and then set limitations on certain times the night and all that so, but then it wouldn't like download certain things that he needed and you know, it kind of messed with. And so he, they're not supposed to get so mad. You can't do this. You come home just pissed off. So I mean, obviously the, you know, one of the hardest things is to, you know, put the toothpaste back in the tube right after you've let it out.

Starting point is 00:54:44 So it's both of of you've experienced already the, what would the advice you would you give to someone like me who is entering? I mean, obviously I'm not happening anytime soon, but like what like looking back now, how, what age would you have waited till when you did introduce it? Would you have introduced it differently? Like, when you're thinking back now, here's the best thing I could tell you because you're going to figure this out. What's the best for you, I guess, but I would say mistake I made was being too lax for sure, but I have a different mentality now and it's really this. It's that the fear I think a parent has is, well, my kid is going to be different than all of your kids and they're not going to live in kids, and they're not gonna live in this world, and they're not like everyone else.

Starting point is 00:55:26 Who cares? Yes. But look at the data on everyone in the world, or in the modern society. Yeah, I don't want you to be like here. Yeah, the kid is, if you want your kid to be like every the kid. An anxious, depressed, comparing themselves. So, you gotta be the weirdo,

Starting point is 00:55:43 and you gotta have the kid that's gonna push back all the time and that's just, it's unfortunate, but that's just the way it is. That's the best advice I could give because that's the thing that used to push me. It's like, whoa, but his friends are, I don't want him to be, you gotta know your kid too

Starting point is 00:55:55 in terms of their tendency to rebel and like what that might, the backlash of that, right? Like being super restrictive on everything, like it always sounds great on paper to say these things into beauty, like, you know, well, they're never gonna have this, they're never gonna have that.

Starting point is 00:56:10 And like it's easy to say that until you start seeing reactions and behavioral changes in them and like what they're doing in terms of revolt. So there's sort of a balancer and a fine line, but I do, I mean, you'll know that because you know your kid and you're the parent. You've got family members. Spend time with them as much as you can with the device.

Starting point is 00:56:32 And so you understand their behaviors around it. I think it would be my decision. Yeah, I have a family member whose family was so strict when it came to sweets. Yeah. And stuff like that, so strict, it was overbearingly so that when they moved out, they all became obese because they just rebelled in the other direction and had as much as they possibly could. So that's the other fear is do I create this environment where

Starting point is 00:56:56 they don't do this because they respect me and they value it. They're just doing it at a fear. And then when they leave, they feel like, you know, they can go up. I do say way as long as you can is what they can go up and say, yeah, I definitely think I'll postpone for as long as I possibly can until I feel I absolutely have to or need to, to let them, whatever, for whatever reason, school and things like that. Or he's starting out to be a way and I need him to call us back. Yeah. But I, there's something else that you do really well, Justin.

Starting point is 00:57:18 I, I think that like, I, I mean, I do this with Max already with things and I think I've shared this on the podcast. Like, I take a lot of responsibility that if I don't want him doing those things like that, then it's on me to find other things for him to do or entertain and do stuff like that, right? So, you're alternative? Yeah, like, so one of the things I see you do a lot

Starting point is 00:57:36 with the kids is you're constantly, they're doing stuff. Like, yeah, you're out, you're doing stuff. Because that's where I think it becomes, presents the first challenge is like, if you're always in the house and you're kind of not really doing stuff. Like, yeah, we're out. We're out. You're doing so because that's where I think it becomes, presents the first challenge is like, if you're always in the house and you're kind of not really doing stuff all time, it's like, and if dad's watching TV or dad's on his phone, then why can't I do something like that? I know that's going to be probably one of the hardest things and then who am I to be like, you can't, but your mom and I are going to.

Starting point is 00:58:00 So it's like, I know that when that time and his life comes up, I'm going to really have to kick up the, let's go play basketball or let's go, you know, throw rocks or let's go, you know, shoot the slingshot or like, so I think that that is a big part of probably combating a lot of the probably bad behaviors that I think kids start to create around the phone. They're too busy doing other stuff that they like. You're probably right. Yeah.

Starting point is 00:58:22 I mean, because that's how I kind of feel I am already with him, never once is my son asked for TV or the iPad and I've not been able to be like, let's go build Legos or let's go play, you know, Mario, you know, or let's go role play and roll around outside or wrestle like you're willing to do it. That's always more exciting. It is, it's gonna hang out with you. And it takes more work and I'm tired and sometimes

Starting point is 00:58:44 I just wanna put my feet up, but I think you want them to just hear distract yourself. Yeah, but I think it's in those moments when it really matters the most that I step up and I'm like, fuck, I don't want to do this right now, but I also know that I don't want to default to just get on your phone or just get from the TV. I know, it's like when my youngest,

Starting point is 00:59:02 he loves it when I tell him stories, when I make up stories. So he's always youngest, he loves it when I tell him stories, when I make up stories. So he's always like, boba, tell me a story, boba. And sometimes I'm tired and it takes a lot of energy because I gotta get all animated when I do it. And what I tell myself is you'll say,

Starting point is 00:59:15 boba, tell me a story. And then I'll think to myself, one day he's not gonna want me to tell him a story. Yeah. So I gotta get myself. That's one of the hardest, I mean. I've never, we've never missed a day of reading every night like for because one day He's not gonna want. Yeah, and but there's been plenty of times where I'm tired and I don't want to and it's like I Like I like I just you know the thing where you skip pages

Starting point is 00:59:41 Well, he's in his face were sum it up I don't know. I do that. Well, he's in this phase where he sum it up. There's, I don't know what to do that. I wore it a worst part. Dude, he's in a part in his, like where there's parts of the book that he just wants me to do over. Oh, no.

Starting point is 00:59:53 So I gotta do the same. Oh, right. Same voice. Yes, yes. He wants me to do the same, like funny voice that I do. And you're tired of doing it. Oh, and I'm just like, I'm not in a shield. Okay, dude.

Starting point is 01:00:03 Okay, two more times. That's it. Ready? Two more times, Daddy's gonna do this. And it's like of doing it. And I'm just like, I'm not in a studio, but okay. Two more times, that's it. Ready? Two more times daddy's gonna do this. And it's like, okay, okay, one more time. It's like, oh bro, I got to go to bed. I want to give you guys an update real quick on Dynasty. This is the company that, you guys noticed the audience doesn't know.

Starting point is 01:00:18 We invested in my cousins company. They are crushing. So here's what they do in a nutshell. You can, you can create a trust for yourself for free on their website, for free. And they figured out a way to do this. They use technology to do this. It's totally, it's all legit, legal, the whole deal. Instead of spending thousands of dollars or working with a lawyer or whatever, you go on there and create a trust for people who don't know why you would want a trust. If you have any assets and something happens to you,

Starting point is 01:00:48 it goes to the state, it goes to probate, and it could take as much as a year and a half for them to figure out where it goes or whatever. A trust protects your family, typically cost $1,000, you go on there. So anyway, I talked to them the other day, and they are moving. They're crushing it.

Starting point is 01:01:04 And they're getting a lot of attention from big Silicon, I can't say who, a big Silicon Valley investors on, this is such a disruptive technology and site. Well, that's why I'm sure it's super exciting for Silicon Valley people around here. They always see some potential like that. Oh, wow, this is one of those things

Starting point is 01:01:22 that kind of breaks through a lot of the tape that it takes to set. And it connects, you literally connect all your assets on there online, easy, your stocks, your savings account, your whatever shoe collection if you want, your house, your car, and it just goes on this app and it's easy to switch. You're not the higher a lawyer every time you want to change your... Well, the biggest thing I learned from him was the value of doing that even before you have all these assets, right? Because I think as a young guy who didn't have a lot of assets when I was younger, I thought, well, I don't really have anything.

Starting point is 01:01:51 Why would I start this day? It's so much easier to start it now and then add into the trust than it is to restart it all on the year. Yes. Right. And then you're also protected all the way up before and after that. Two things you have to do when you start a family You have to life insurance because if you're the If you're the the breadwinner you want to have like I don't care how young you are What you don't want to do is one of the one of the number one ways that that children and single parents get into poverty Is the death of the breadwinner. It's almost a guaranteed way of your family going to poverty. Yeah, so Get a life and if you're young, it's cheap. Life insurance is super cheap. And the second one is a trust.

Starting point is 01:02:28 You got to do those things if you have a family, if you want to protect your family, use the cost thousands of dollars. But now it's like I said, it's free. You literally go on their, what is it? Get Dynasty.com. You go there. And I think it takes like five minutes. And you're all set. Now, you're the, you're the most familiar with this space. What, what was your thought about, about dynasty? Like, is it really that much of a disruptor for what? Well, just to give you an idea, I had a trust set up, a living trust, $4,500 with an attorney. See? Now, you can go through like legal zoom. There's some other, you know, services out there. Like four or five hundred bucks. Yeah, or a thousand dollars or something like there. You can get it for $1,000. Yeah, or $1,000 or something like that. But the challenge is once you do that,

Starting point is 01:03:08 how do you use it, right? So I think what dynasty is set up is obviously putting that, those bare bone things together, like legal zoom has for free, okay? And it's on an app. Yeah, and then they offer additional services that you can get where you can get some additional help

Starting point is 01:03:24 from attorneys if you need it and so on to take it to the next level. So that's what I got from this was like everybody should do it. It's free. Absolutely. Get it done. It's set up. Now, as you make more money, acquire more assets, then that's where you get you would call up or look into them for more services.

Starting point is 01:03:43 Okay. What do I have now? Two properties. I've got a stock portfolio, what do I do with this, where do I move it, and then that's where you would hire the services. And even then he said it's cheaper to go through them to hire the lawyer even than it would be if you were to go do it. Oh, sure. Absolutely. So, for the bare minimum, you have a bank account, you've got some assets, like, you know,

Starting point is 01:04:02 some savings accounts or something like that. Get the trust. Yeah. Hook it up, you know, some savings accounts or something like that. Get the trust. Yeah. Hook it up, you know, so that the trust owns the account. And then if something were to happen to you, especially if you have a family, like you say, then you don't have to go through all the rigour, marole with the state and all the time it takes. Yeah, it's exciting for my family because it's my cousin.

Starting point is 01:04:21 He's a very successful guy, hard worker, smart dude. And I'd say when he showed me this, I'm like, he already crushed it in another business. He went to this when he showed me, I'm like, dude, you're gonna be, this is a billion dollar company. He's excited, man. So it's really exciting, it's really exciting.

Starting point is 01:04:36 Very cool. We have a shout out today. We do. I think Adam already mentioned this artist in a prior episode. Oh, did you get his stuff? Yes, Nick Veezy, V-E-A-S-E-Y-X-R-A. Oh, so on Instagram.

Starting point is 01:04:51 Oh, I'm not even a phone on IG yet. I wanna follow myself. Nick Veezy X-R-A. This is the one that uses the cadavers. Yeah, this is cool. Yeah, this was pretty interesting, pretty cool stuff. Discover the benefits of cannabinoids. Now you've heard of CBD,

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Starting point is 01:05:44 And you'll also get a discount if you go through our link. Go check them out. Go to helloned.com. That's H-E-L-O-N-E-D.com forward slash mine pump. Use the good mine pump and get 15% off. All right, back to the show. Our first caller is Dan from Minnesota. Dan, what's happening? How can we help you? Hey guys, good afternoon. Thanks for taking my call. You got it. I'm like a I'm like a lot of your listeners. I'm a recent mind pump Fan, I guess you'd say it. I found you guys about six months ago But I've been catching up on a lot of older episodes and whatnot as I'm Educating myself down this health and fitness journey that I started over

Starting point is 01:06:27 the last couple of years. As I alluded to in my email, I'm a 40-tier old male, I've always been active up until, I don't know, six months or so ago. I, by the definition of what you guys would say, I was overtrained in beating my body up quite a bit. I'd run six or seven miles every day, seven days a week. I was restricting calories. All in the name of, I was trying to be healthier.

Starting point is 01:06:55 I was eating healthier. And one of the impacts of that is that my testosterone levels were really down. And it was impacted my libido. So I over the last three or four months when I was going through some binging episodes and wasn't in a good place, I realized I had to do something and through some of your episodes I realized I was overtraining so I was admitting that to myself. I've been seeing a therapist and a life coach for the last couple of months. I'm not nearly as active as I was. I strength train 45 or so minutes, five days a week, and then I

Starting point is 01:07:35 walk through four miles a day, compared to what I was doing before where I was running six or seven miles a day. I'd walk four or five miles a day, I might do some hit cardio. I've significantly cut a lot of that back. And so I feel like I'm in a really good place. I'm eating more, I look leaner, I feel better, but I still don't feel like my testosterone is going up for where it needs to be. I had my annual checkup with my doctor in May when I first started this kind of I guess you call it a transition And my testosterone was low and he suggested that maybe getting on Some testosterone therapy, but we both agreed on it's not worth the side effects I would assume if I'm not overtrained and maybe this is just temporary it might come back

Starting point is 01:08:21 Is there something else I could be doing? So that's where I'm kind of looking for guidance of is just temporary, it might come back. Is there something else I could be doing? So that's where I'm kind of looking for guidance. So is this something that's gonna be with me the rest of my life? Could I do something different that might bring it back up? I don't know. There's a lot to unpack here, Dan,

Starting point is 01:08:35 but let's start at the very beginning. You said that you were overtraining because you wanted to be healthier? Yeah, and I enjoyed it. I enjoyed running. I played a lot of sports when I was younger and then I did intermurals and softball and tennis and soccer through work and various other clubs.

Starting point is 01:08:57 And I enjoyed being active. Part of it was the fitness aspect of it, but I just enjoyed it. And then we had a fitness center where I work where I would go down and use that facility. They do kind of circuit, hit type classes five days a week and I would go do that. But I never really watched what I was eating

Starting point is 01:09:16 up until the pandemic hit. And then I was forced home and my wife and I really enjoyed making meals for our kids. Because it couldn't go out nearly as much. And I think I got too focused on, I started to look a lot better, I lost a lot of weight. And I think mentally, I wanted to keep that. But I still like being active. Even if I'm not working out to gain a lot of strength, I just enjoy it. I enjoy the mental aspect of it that it gets me. It's kind of the time that I get to myself where I don't have three kids and work and all

Starting point is 01:09:51 that responsibility that goes with you. So, Dan, if I can be frank, by the time you noticed you were overtraining, there were probably a lot of signs that you were ignoring up until that point. By the time your libido was so low that you felt like, oh my God, something's going on, you'd probably been ignoring signs up until that point. Okay. That's a very safe assumption, so I would agree with that. And so, and the reason why I asked you,

Starting point is 01:10:17 you said you wanted to do it for health. I don't think that's why you were doing it. Because I think if you were doing that for health, you would have noticed the signs and you would have not gone in the direction you would have gone to. And you said you're working with a therapist, I'm assuming that there's a bit of a relationship issue

Starting point is 01:10:33 with exercise or activity and diet where you abuse both of them. There was, yes, and it's gotten better. But yeah, now we're gonna get anxiety. Do I have some sort of anxiety that might be driving it to? That's behind it. Okay. We've got some of the food aspects, I think,

Starting point is 01:10:52 under control, and I'm not beating myself up like I was. Okay, I don't mean to put you on the spot, but, you know, I thought it's fine. Yeah, I think you need to do is define what health really means or redefine what being healthy really means, so that you have something as a guide, okay? And being healthy means you don't use exercise like a drug, it means you feel relaxed

Starting point is 01:11:17 and comfortable around your diet. It's not like an over focus, okay? It means you have good energy, your sleep is not disturbed, your mood seems pretty appropriate, right, for the situations that you encounter, and your libido is healthy. That's what health would be, but you're going to have to really redefine that for yourself, otherwise you're going to keep running into this problem where you go too far because you're using exercises a way to do something, either distract yourself or run from something

Starting point is 01:11:49 or there could be body image issue. There's a lot of different reasons why you could drive you in this direction. But defining health, if that is important to you, which it sounds like it is, I think redefining that with maybe your therapist would give you a nice guideline. And I'd want you to write it down

Starting point is 01:12:03 because it doesn't sound intuitive yet, but it will get there once we really start to kind of pay attention. Now, as far as libido is concerned, here's why testosterone goes down when we over train or over stress. Testosterone is a driver of fertility, natural testosterone. And if your body believes that you are not in a place to support another child, okay, so this is just a, this is an evolution everything, then it's going to lower

Starting point is 01:12:32 your testosterone and take that drive away from you. It's going to reduce the risk of you procreating or going out and doing things that maybe require more energy strength and risk because you're over trained. And what it's doing by lowering your testosterone is it's trying to get you to rest. Low testosterone feels terrible. It makes you tired, you lose motivation, lose drive. And so in under normal circumstances,

Starting point is 01:12:56 what that would do is that those signals would make you go, I'm tired, I gotta sleep, I gotta rest, I gotta do less. But if you have a bad relationship with exercise and diet and all that stuff, then we just push past it, I gotta sleep, I gotta rest, I gotta do less. But if you have a bad relationship with exercise and diet and all that stuff, then we just push past it, we keep pushing, we keep pushing until the signs get so loud that we can't ignore them. And sometimes that looks like injury,

Starting point is 01:13:14 sometimes that's a catastrophic sign. So will your testosterone get back up or get up to where it was before likely? But it could take a little while. Now, I do want to address the side effect aspect of testosterone replacement therapy. If done properly, you're going to feel like you have good, high normal testosterone. The real, I would say, negatives of replacement therapies that you got gotta give yourself an injection every week, really.

Starting point is 01:13:46 If you do it right, there really aren't any of the side effects that, you know, or very minimal, I should say, if it's done properly. So I wouldn't worry about that necessarily, but I think your hormones will balance out. It just, it's a lagging signal. So first, what happens is sleep gets a little better, energy gets a little better, mood starts to lift,

Starting point is 01:14:11 joint pain, strength, those things start to go up, and then the lagging signal is libido. That can take a little while before that starts to really pick up. So I would say to stay patient, continue doing what you're doing, and it should come up. Now if it doesn't in the next four or five months. Oh, I'd like to change what he's doing. Yeah, well, I would like to change what you're doing.

Starting point is 01:14:33 I would like to either one, take your five days a week of strength training and reduce that to three days a week. Oh, yeah. If you need something almost every day like that that you feel it, then I go Maps 15. So either I want you in Maps 15 or Maps Animal Box, that's the protocol I would want you on. I would also want you to be focused on gaining strength. And so I actually want you in a slight calorie surplus. So let's feed the body a little bit more.

Starting point is 01:15:01 Make sure you're definitely hitting your protein intake. Maybe give yourself a couple that I them doing. Okay, good. So to stay with that, maybe add a few hundred calories to your day every day. And that, and by the way, I'm going to reduce your movement and still also add a few hundred calories. So, and I let you choose, like if you, if I said something like go down to three days of strain training and that like freaked you out, I go, okay, well, we could train like six days a week and do mass 15. I'm okay with that. I want to reduce the total amount of intensity and volume you're doing of training right

Starting point is 01:15:33 now. And then I would I would want no, no hit or intense cardio. I'm totally fine with the hikes and the walks. That's, that's cool. But that would be our focus right now would be to pull back the intensity on the training Maps 15 or maps and a ballic would be the recommendation increase calories a little bit No high intensity cardio And then I think and then of course continuing to focus on improving sleep treat be competitive with being good at your sleep

Starting point is 01:15:58 Meaning you know make the way you probably focus on your weight training and your exercise and the stuff you really like to Really be that way about your sleep really try to get a good sleep routine and be consistent with it and like really focus on the little things you can do to improve that. Dan, Dan, real quick, think of it this way because sometimes people, they'll over train for a while, they'll cut the volume down a lot in comparison to what they were doing. And then they'll hear us say no No, you got to do less and they're like what do you mean? I got to do less like this That's that's so little

Starting point is 01:16:29 Compared to maybe what I did a few years ago or before I started over training think of it this way You're you're when you were over training you were digging a hole and you were getting deeper and deeper into the hole You cut your volume and so you stop digging a hole, but you're still in a hole So you got to do now is allow yourself the ability to fill that hole back up. So that means you got to do less than you would do if you were not coming from an over trained state. Does that make sense?

Starting point is 01:16:53 Yeah, that actually does. So what that means is you may eventually get to the point where five days a week is fine, but right now because of where you came from, you know, you got to do a lot less to give your body the ability that you got to catch up. You got it? You got it? You got you got to catch up. You got to get your body needs to build. Yeah.

Starting point is 01:17:07 In order to build, it has to recover. So you can do all the work you want to do, but, you know, your body doesn't have a chance to really build what you want and to be in a healthy place. And so that's the hardest part is the discipline of that mentally, because, you know, like we've said a million times about how that doesn't really translate to a lot of other things in your life in terms of work and, you know, putting effort in all these other directions. But so this is all about balance and the right dose and to allow your body to do its

Starting point is 01:17:37 thing and to be able to recover and build itself and repair itself. And so that's where the testosterone, everything else, we'll start to balance its way back out. Now the exciting part about this, if we do this correctly, and we do give the body extra calories, reduce the intensity, you will start to feel it right away. You'll start to feel better,

Starting point is 01:17:55 and any sort of weight you put on is gonna be good weight. You're gonna put muscle on. Especially if you're hitting that protein and take where staying consistent with your training, you increase those calories. You will start to feel better and look better and get stronger. Like that will happen relatively quick. It might take a little while for the libido and testosterone to kind of catch up, but if

Starting point is 01:18:16 we do this correctly, you should already start to feel like, okay, I'm moving in the right direction. And then the only real challenge is what Justin was alluding to, which is the mental, because you have an athletic background, have a go-getter attitude, doing less is more, will be a little bit of a challenge at first. But I think that, and by the way, too, the audience is listening, we didn't talk a lot about hormone therapy, replacement very much, seldom a little bit.

Starting point is 01:18:44 Obviously, we're all very pro that, as it when needed, but I would always want to do this first. Right. Let me see what you and I can do as far as you can. Yeah, let's see what we can do first by addressing what we think are the big rocks and doing it all naturally first. And then if I feel like you and I have done a really good job of doing that, we're, you know, say eight months to a year down the road again, and we're still testing extremely low,

Starting point is 01:19:06 and you're not feeling good. And then it's when I would say, okay, let's, let's venture into HRT. And by the way, you can do that for a while and come off and be totally fine. People think that a lot of the stuff that you hear about testosterone is linked to these crazy, you know, super physiological doses that body builders are taking,

Starting point is 01:19:25 where you hear of scary stuff. If you're taking a very mild therapeutic dose, there's gonna be nothing but positive things that happen from you taking it. But we wouldn't wanna do that now and mask the other things that you potentially could do naturally, so I'd wanna do that. Yeah, you know what you could do, too, Dan.

Starting point is 01:19:40 We work with specialists. If you go on mphormones.com, you can talk with them about accelerating your natural testosterone rising process. So you're going to do all the stuff on your own, increase the calories, decrease the volume, you know, two days a week, strength training, or like maps 15. And then they have, they have peptides and medicines that can boost your body's natural testosterone and kind of make that happen a little faster. But I would talk with them first and kind of get a baseline and see if that's appropriate.

Starting point is 01:20:14 That's a good point, so before I'd actually even go HRT with you, I would do HC, which is what they're probably going to tell you. They would do, or in clomaphine and HCG, they have the methods that will kind of kick start your body's testosterone, so you don't want to have to wait as long necessarily. But I would talk with them first just to see if it's appropriate. And literally tell them just like what you're saying right now, which is, hey, I want to try and do this as natural as possible before I decide to go down the TRT route.

Starting point is 01:20:39 Yeah, TRT route. So what do you have for me that I can do? So make sure you express that. Other words, sometimes they'll just go to like, oh, you need it because you're so low. But if you express that, they'll definitely go that direction. Okay. Now that really helps.

Starting point is 01:20:53 I had kind of kind of where I figured you guys would steer me to. And I think I kind of needed to hear it to kind of confirm that that's what I needed to do. And given the changes I've made in the progress, I've made an admitting that I was overtraining, I think I can commit to this and rely on the momentum that I've had to do and now that I kind of got more of a direction of where to go.

Starting point is 01:21:17 So I really do appreciate that. And the sleep piece, if I could give myself one piece of advice going back 15 years is the value of sleep. I never really, so I start listening to you guys really understood the impact that that has and I've Built in a routine now awesome my wife's not too crazy about it But going to bed at 9.9 30 at night got my sleep mask and my white noise I'm getting that solid 7.5 eight hours of sleep and I can feel on the weekends when I don't get it If I'm up late with my kids or whatnot.

Starting point is 01:21:45 So I wish I didn't know that a long time ago. You're on the right path. You're moving in the right direction. Doug's gonna send you Maps 15, and do you have Maps in a bulk yet or no? No, I don't. That's the one I was thinking of that might be the best for, because I could do the three days a week,

Starting point is 01:22:01 and those other two days do some mobility work or do some other relaxation stuff stretching and those other two days do some mobility work or some other relaxation stuff stretching and whatnot to fill that void. Okay, so yeah, I'm gonna have Doug then send maps and a ball to you. And then if you know an option, which is not exactly map 15, but you can split that workout in half too. So like my clients that just enjoy, and I know what that's like, like I like going to the gym when I'm in a routine. I like the consistency of that for myself

Starting point is 01:22:25 So sometimes what I'll do is I'll just take the anabolic workout and cut it in half and so I'm okay I'm basically going every day almost But just doing half the workout. I think you would benefit from that. So that's the option Okay, I'll give that a try. That's a great idea. Thank you. All right down All right, thank you guys so much. I really appreciate it You guys enjoy the rest of your show and thank you again. You got it. Take it easy. All right, man. Yeah, when people are coming out of overtraining, I think what they, what they tend to do, I know what they tend to do.

Starting point is 01:22:53 It's good to know you. You did it with the dog, the digging the hole. Yeah, it's like they, they, they go down to a volume that they did before, but it's like you got to recover from what you just did. You still got to climb out of that hole. It's way less than you think, because you just came out of this terrible, over training state, you know, and for some people, when I get clients like that, I didn't even train. I tell them to take two weeks off. Yeah, it's a great analogy, because you've done, you've stopped the digging, so you're not any digging. You're still in a hole?

Starting point is 01:23:15 Yeah, exactly. You're not going to get any worse, but you're still down there, and so we've got to give time to fill it, fill it back up and the rest, and Justin hit it, the hardest part of this process will be the mental part for us to know that. But, you know, if he, if he does a good job of increasing calories, and Justin hid it, the hardest part of this process will be the mental part, for us to know that. But, you know, if he does a good job of increasing calories and you know the one thing that we didn't hit on that I see in his note now, that I don't know if I heard him say it or not,

Starting point is 01:23:35 was he was intermittent fasting. So if you listen to this, Dan, I'd actually stop you from doing that too. So feed yourself on a regular basis. I'm approaching fat breakfast, please. Yeah, yeah. So cut that out. There's no need for you to be doing that right now.

Starting point is 01:23:46 So that's the one other thing I'd add. Our next caller is Aaron from England. Aaron, what's happening? How can we help you? Hey guys, how you doing? Good. Good. Good.

Starting point is 01:23:56 I want to be respectfully, so I'll jump straight in. So essentially, just give a little bit of concepts. I've been strength training for around 10 years, but I haven't counted calories for about seven years. In March of this year, I decided to start counting calories again just wanted to focus and dial in. I ascertain that I'd be needing around 3400 calories. So I bumped sort of 4,000 and after a few weeks didn't see any kind of weight increase. I eventually bumped to 4,200 and after about six weeks of bulking at that, that kind of calorie amount, I slowly started to put on weight. So my question really, my concern is that as my kind of metabolism adapts to that,

Starting point is 01:24:50 you know, I'm going to have to start eating like 4,344, 4,500. You're just doing really thing that's like sustainable. I was wondering if you guys had any kind of input on that. Yeah, so all right, a couple of things here. First of all, some people have such tremendous metabolic flexibility in the positive, where, you know, and it's not super common. I guarantee you there's, you know, 90% of our audience

Starting point is 01:25:14 right now is rolling their eyes because they wish they had your problem. It's not super common, but I was like this. I know Adam was as well, where I would just bump my calories, especially when I was younger and I was like, okay, where to go, nothing happened. So especially when I was younger, and I was like, okay, where'd it go? Nothing happened. So, you've got a lot of metabolic flexibility.

Starting point is 01:25:28 Now, you could try pushing the calories more and more, but at some point it gets crazy, right? 5,500 calories, like you're stuffing yourself all day long. It's not a great way to live. The secret really is to send a very effective muscle building signal with appropriate and proper strength training. You don't need a ton of extra calories when your body wants to build muscle. When it wants to build muscle, you need extra calories, but not a ton, and you will build more muscle. So I would at this point, with that calories, well let's let's talk about your

Starting point is 01:26:05 activity. Let's say let's dive into that because there's some little things that I know when I was in this place that I wish I would have known that would have made the biggest difference as far as like my activity level, the amount of volume I was training intensity, like what are you doing? Yeah, what is your workouts look like? Do you play sports on the side too? What's it look like? Yeah, so so things are a little bit different since I sent the question in, we just got a puppy. So my activity is kind of, honestly we choose not doing match 15 right now.

Starting point is 01:26:33 But I've also decreased my calories kind of in line with that. But my kind of typical, you know, typical life, I wasn't really in anabolic. So doing like three workouts a week. And on workout days, I'd probably go for like, an hour's walk. And on the non, you know, the non foundation days, I'm just doing like, probably two different walks of like four minutes to an hour each. That's it. That's it. How many steps do you do? How many steps you're taking a day?

Starting point is 01:27:03 Or are you like a... Yeah, probably average in around 8,000. Oh, you're fine. Yeah, yeah. You got a really fast metabolism. Yeah. I know in your question, you said, do I have gut issues? Do you have any gastro-issues or does your digestion seem pretty good?

Starting point is 01:27:17 I think I'm probably lactose intolerant, but... That's it. On the majority of us. Okay. Stick to what you're doing. Focus on getting stronger. Continue eating around four to 4,400 calories a day if you can. And eventually you'll start to gain muscle. As a strength goes up, so will the muscle. Have you noticed any strength changes with the bumping calories? Yeah, so it's not that I've been like, you know, not gaining muscle like,

Starting point is 01:27:43 so over the past year, I think I've gained about three and a half kilos of muscle. Oh, it's not bad. Oh, it's like seven or two days. Yeah, it's going well. It's just, I'm just kind of thinking about the future and how to sustain it. It's not going to go on to keep eating. No, it's not going to go on forever, Aaron. How old are you?

Starting point is 01:27:58 28. Yeah, it's not going to go on forever. Things start to settle as you get a little older. Actually, it gets easier. 30s, bro. That's right, when a not going to go on forever. And things start to settle as you get a little older. Actually, it gets easier. 30s, bro. That's right. When a ass starts to have. And by the way, gaining eight pounds of lean body mass

Starting point is 01:28:09 in a year is amazing. Eight or six. No, he said, he said, what'd you say, three kilos? Three and a half kilos. That's almost like seven, eight pounds. You're, you're doing okay. You're doing all right. I would just stay the course.

Starting point is 01:28:22 Muscle buildings is slow process. You don't, sounds like you don't gain a lot of body fat. So the weight gain is probably all muscle. Do you notice yourself getting body fat with this or is it just? At, yeah, so I tend to, I tend to do like a six-week book, then a two-week cut. I know, obviously, at 4,200 calories, it's very easy to cut. You know, we can do it in half-thousand calories, and then I kind of drop up the thought pretty easily. Yeah, you're like Adam. Yeah, this you're, yeah. So I do want to dress some of the mistakes or think challenges that I had like, you know, when I was in this place, I wish I was still in this place. So enjoy that. See, now look back. The grass is always

Starting point is 01:28:59 greener on the other side, bro. Now is it mid 30s for you? Yeah. Yeah. Yeah. Yeah. It's really around the mid 30s that it started. Maybe even early 30s, it started a change for me. But one of the things too, I would be like super dialed and consistent during my week. And then on the weekends, I'd be like, because I could get away with kind of eating whenever I wanted, I'd be like tracking, I'd be training, I'd be super consistent Monday through Friday. And then Saturday and Sunday, I would be like, not really tracking, I was

Starting point is 01:29:23 like, let myself be flexible on it. And I really wasn't hitting my macro targets. And that throwing my macro targets off on those two days was enough to kind of stall progress sometimes. So I don't know if that's something that you ever do or not, but you've probably heard me talk about on the podcast when the weekends. That was a big shift for me too, was like,

Starting point is 01:29:42 okay, it's easy for me to be dialed in during the week But I'm so over all over the board on the weekends and I need to become quit consistent with that I became really consistent with Saturdays and Sundays I noticed a little shift from there also so if you haven't looked into that I would look into that part of your dieting and training I don't know if that if that at all speaks to you But that was something that I was challenged let's have some fun here So let's see how many of these calories are coming from liquid? Are you doing like protein shakes and stuff like that?

Starting point is 01:30:09 There's all cold foods. Yeah, one shake today. Okay, so okay, here's the, you know, I'm working with someone with a fast metabolism, they want to pack on some size advice, and I don't give this advice usually, because usually people are not like you. So here's what I would say. Try to add in the 500 calories of liquid calories. I want you to make yourself some shakes and you take them in between your meals

Starting point is 01:30:33 or right before bed. Literally keep eating what you're eating. Add two or three more shakes. And in those shakes, don't make them water and protein. That's two little calories. I would go protein, I would add peanut butter, I would add, you know, you can't have dairy so coconut milk is good, add fruit to it,

Starting point is 01:30:51 and have those in between your meals. Continue to follow programs like maps and a ball, like our maps power lift, and focus on getting stronger. It's not gonna feel comfortable, okay, but it'll put on some size, for sure, if you do it that way. So this is the, this is the, you know, feel comfortable, okay, but it'll put on some size, for sure, if you do it that way. So, this is the, you know, less comfortable, maybe not super health advice, but if you want

Starting point is 01:31:10 to pack on some size. I got a bomb homemade shake for that for you. So, go vanilla protein powder, do almond milk with ice, do two tablespoons of peanut butter, a tablespoon of Nutella, half a cup of oats, and a banana. You can't do dairy. All blend it. No, almond moque. Nutella.

Starting point is 01:31:30 Is there dairy in there? Yeah, bro. Probably. Yeah. Can you use like a chocolate cocoa powder then? There you go. We're new to this. You know dairy, yeah, yeah, yeah.

Starting point is 01:31:38 Sorry. So do the cocoa powder instead. But everything else the same. And that's a real high calorie, good tasting shake that you can add. So add that into the diet and enjoy. I also used to do a thing too with myself where, like so again, when I was talking about winning the weekends,

Starting point is 01:31:55 I would find that I was dialed consistent and then sometimes on the weekend, I would still kind of hit my calorie intake, but then I wouldn't hit my protein because I'd allow myself to have junk food and stuff like that just to get to my calorie intake. So I just made a rule for myself that we can everyday, like by one of that burger and fries

Starting point is 01:32:11 or one of those extra calories, I first had to hit my protein intake and then I would allow myself to pile on the extra stuff. So make sure you do that also that if you're eating outside, which I know you probably are, eating outside of just whole foods to hit 4,000 calories, I know how hard that is, all whole foods all the time, but make sure you get what your body needs first

Starting point is 01:32:30 before you pile on the stuff that is just full of calories. So, because that's sometimes that would make that mistake of having candy or lots of carbs, and I was hitting the calories, but then those days would suffer on the protein. So hit your protein target, then allow yourself the flexibility and freedom to those days would suffer on the protein. So hit your protein target, then allow yourself the flexibility and freedom to enjoy some things

Starting point is 01:32:47 on top of that. And your best gauge is gonna be your strength. If your strength goes up and it consistently goes up and you feed yourself appropriately, the muscle will happen, just the way it works. And enjoy this way, this last. Yeah. It'll make you fat later.

Starting point is 01:33:00 Yeah, yeah, yeah. It's window you have right now. Yeah, I was just concerned,, window you have right now. Yeah. I think I was just concerned because I think I read that like, Christmastage was eating like 4,000 calories and that was like, that's huge. Okay. Don't compare yourself. Have you heard us talk about that?

Starting point is 01:33:16 We talked about that with Bimpocholsky. Have you not heard that conversation about that? That was actually a mind blowing thing for all of us. Don't look at bodybuilders. They're not normal humans. And bodybuilders can build a massive amount of muscle on a low calories. On low calories.

Starting point is 01:33:30 Yeah. Yeah, I used to think it was the opposite. I used to think they had to feed themselves 10,000 calories a day. But they had... There's a great conversation we had with Ben Poculski. It was one of the first interviews we built him where we actually talked exactly about that.

Starting point is 01:33:40 Like we had, it was like an epiphany moment for all of us of assuming that all these mass monsters must eat 10,000 calories a day. And he's like, no, it was like an epiphany moment for all of us of assuming that all these mass monsters must eat 10,000 calories a day. And he's like, no, it's the opposite. They have super efficient metabolism that shuddle food to muscle. And they are very, very unsimilar to anybody watching this or listening to this.

Starting point is 01:33:57 Right now, they are anomaly. So don't look at them. Episode 715. Thank you, Doug. It's interesting. Yep, I can. Oh, Andrew. Thank you, Doug. 715. Yep. I can. Drew. Oh, Andrew. Thank you.

Starting point is 01:34:06 Thank you, Andrew. All right, Aaron. All right. Can I can I quickly just ask like a very short question? Sure. Yeah. Like a dating thing or something. Indeed.

Starting point is 01:34:16 Intensity on maps. It's the what's what's the what's the? The go moderate high. Yeah. Not failure, but you want to stop a few reps short. Yeah. Same as on a bullet. That's right. Yes. You got it, mate. All right. Thank you. Awesome. Cheers. Yes. Yeah. Appreciate it. So I said, mate, because he's English. I know. You know, I always make speak so clever. Bro, listen, I could speak all the

Starting point is 01:34:38 different. You know what's, uh, good idea, right? Yeah. That's all straight. I know. I just throw that in there. Okay. You know, boy, does that take me back, dude? When I was, I want to say 18, maybe 18, I had to eat so much food to get over 200 pounds. Like, I mean, if I listed the food that I ate for sure, therapists right now would be like, that's an eating disorder. It was insane to get over 200 pounds.

Starting point is 01:35:06 Now, you just feel bogged down by food. Now, if I eat breakfast and nothing else, I'm gonna be over 200 pounds. So it does change, but man, I remember that, where I would just eat more, nothing would happen. I'm like, what's going on here? Yeah, I mean, I don't know if you had this, but I know for sure that one of my challenges

Starting point is 01:35:21 when I had a metabolism with that where it's like, it was never afraid of getting fat. It was like, I just couldn't put on that way. The definitely the mistake I did make was like, I had to get candy, I had to have those things. Yeah, junk food. Correct. And then when I actually measure my macros,

Starting point is 01:35:34 I'd be like, oh shit, I'm eating 4,500 calories, but then I'm only getting 100 grams of protein. That's like, oh wow. That's exactly what I did. So, I mean, that's where that rule came from. Like, okay, I gotta get what, what I need through Whole Foods, and then I'll pack on the stuff I enjoy after the fact. That made a big difference.

Starting point is 01:35:50 I, I finally was able to do it by doing the following, which I don't recommend, but I need three sticks a day, and I have to get a little bit of every day, on top of everything else, and I was finally putting on. I know. I didn't want to tell you that. So the other thing I did was the sugary rock stars,

Starting point is 01:36:04 which is not a great recommendation for any of you. But but it for health reasons, but I mean it was like Yeah, I did that was so active. I was like I had to and it was easy right I could just drink it while I was doing something else Did you ever make tuna fish and chicken breast shakes? No, I was disgusting Wasn't that weird our next color is Noah from Montana. No, it's happening. How can we help you? No, I'm much saddened over here. Guys, how are you doing? Good, good, good, brother. Awesome.

Starting point is 01:36:31 Uh, well, I'm, uh, so happy to be on the show. I've been working out for last six months, really consistently. And I've been having some trouble getting my squad up. So I'm coming to you guys now. Okay. So I love, love some help. Yeah, up. So I'm coming to you guys now. Okay. So I love some help. Yeah, what's your squad at?

Starting point is 01:36:48 How much away? So I'm a buck 54 right now if I have a big breakfast. And I can squat about 165 for three or four reps. Okay. That number's only really gone down in the last six months. I probably started out spotting about 165 for six or seven and then that number's gone down. I think from listening to your episodes I've figured out some of the reasons why so I don't know if you want me to dive into a bit of background and why I think it's going on

Starting point is 01:37:18 Yeah, I'll do that. Yeah, yeah, why? Okay, so I know Since about February, I started kind of really tracking this. I haven't been eating enough calories. I was like, the school is just so busy, so I wasn't eating enough calories. I wasn't getting good enough sleep.

Starting point is 01:37:35 Now I was going to technical failure. My ego was kind of pushing me to just quite a few extra apps. In the last couple of months, so I've changed all that. I bumped up my calories. Again, very sleep. I'm watching out for that technical failure making a shirt to say a couple reps shy of that. And I still haven't really seen much growth. And so in the last two months, I fixed all those things and I'm still kind of hovering at the same numbers.

Starting point is 01:38:05 How old are you? 18, nearly 19. Okay. Are you following any of our programs? Not currently. I was following Maps and the Bolog during those first months or probably from about, I want to say March or April, I started the block and finished it and then I was at the general one day and one of the guys there I've had a pretty good squad and I asked him what he was doing and so I

Starting point is 01:38:34 Copy and did his no program. So you were following our program got strong and then you follow something else and you got weaker That's correct. They just playing so long No, sorry, like I was following your program and I was like going to technical failure, not eating calories, doing all that stuff wasn't seeing any progress. And when I saw this guy at the gym, who was lifting a lot, I was like, hey, what do you do? And he sent me this program. I'm not sure if Doug can pull it out for you.

Starting point is 01:38:59 It's a five week program. I'm currently on the last workout. And it's not working for you. Still not working for me. So I'm not going to do it. I'm not going to do it. I'm not going to week program. I'm currently on the last workout. And I still haven't. And it's not working for you? Still not working for me.

Starting point is 01:39:09 So I'm not quite sure where to go from here, which is why I'm coming to you. Like what do I do for programming? Like why are my legs? Well, real quick, in your question, you said your deadlift went up a lot, but your squat didn't. Yeah.

Starting point is 01:39:23 What did your deadlift go? Like what were the changes in your deadlift went up a lot, but your squat didn't? Yeah. What did your deadlift go? What were the changes in your deadlift? Well, I started deadlifting probably around 135 for 10 or 11. And then even throughout the same kind of phase, doing all those same things, I was probably not going to technical failures much. I just, the ego wasn't pushing me there because I just kept seeing good gains

Starting point is 01:39:49 and now I can deadlift. What was I doing? I was doing 225 in like a 5x5, so like 5 reps, 5 sets. I could probably 1 rep, 275 or more right now. Nice. You're doing good, bro. Yeah, I'll tell you.

Starting point is 01:40:03 5, 10. OK. Just over. All right, so here's a couple of things here. Yeah, I'll tell you. 5'10. Okay. Just over. All right, so here's a couple of things here. Yeah, I think you should go back to Maps and Abolic. I think you should do two foundational workouts a week, not three. And I think you should keep your calories high, your protein high, and don't train to failure. And you should definitely see your strength start to climb again, for sure.

Starting point is 01:40:22 There also could be a bit of a technique thing here, right? So like, you obviously got stronger, so it's not like a bad program. Like the way it's the squats or program or similar to deadlift. So you shouldn't see like this massive on one than the other. Unless you just have you do better at doing the deadlift and you do squatting, which I'm the same way too. Like it's squatting is very technical and difficult for me to be really good at.

Starting point is 01:40:46 It's taking me a long time to get really strong there. Deadlifting literally came natural to me. I though it's like first year of deadlifting for me, I watched myself get stronger and stronger and stronger because it just felt more natural and I felt better doing it. These are very technical lives. And so there's a bit of practice that comes with that. I don't know if you feel that when you're doing those two movements too, but I mean, the squat is difficult.

Starting point is 01:41:09 It's a difficult movement for me. It doesn't feel as comfortable and natural as the dead lift. And so that can speak to why you're not seeing the progress also. And then I wanna make sure you're hitting your protein intake and being in a calorie surplus also. So that's like a big for sure. And then I would recommend the same thing. Either I'd go anabolic or I'd even do maps power left. Those would be the two options. How many how many calories you

Starting point is 01:41:30 eating a day? I'm not currently tracking, but I do make sure you know, full three meals a day snacks, like make sure you eat lots of food. I am kind of counting my protein. I know I'm not all the way up to that one gram per day, but I'm trying to keep like pushing that protein in, you know, eggs and lots of meat and, you know, supplementing and stuff. The best possible thing you could do is track protein and hit it divided up by how many meals you're going to eat and be consistent with it. Because unless you've done this for a long time, people overestimate how much protein they,

Starting point is 01:42:05 because like, oh, I had three eggs. Oh, I had some, you know, some, some deli meat. Then you actually add it up, you're like, oh, my God, it's like way under what I need to hit. So I would be, I would be religious about hitting the protein targets every single day. Follow the maps and a ball, like take it to two days a week. Don't do the three day week foundation. I'll do the two days a week. And I bet you'll start to see some strength gains on a consistent basis. Okay. Any suggestions for how to hit those protein targets like meal wise, because like at buck 50, I could eat like four chicken breasts a day, which this isn't really. Get rid of the chicken. Well, there's your first piece of ice. Get rid of chicken breasts.

Starting point is 01:42:40 They're gross. Yeah. A great distinct. Yeah. Stay, go stay ground beef or go chicken breast. They're gross. A great distinct. Yeah, steak, go steak, ground beef, or go chicken thighs. Okay. So yeah, yeah. Oh yeah, chicken breasts, I don't know why anyone ever told me to do chicken breasts, it's a terrible idea. It's like, it's a little bit more fat, not even that much more, it's just way tastier. And it takes, it takes, especially if you have to pre-cook it

Starting point is 01:42:59 or like reheat it, like, oh my God, reheat it chicken breast is like up there with some of the worst shit ever, you know? So, yes, get rid of the chicken breasts go chicken thighs do ground do ground beef I talk a lot about like setting starting the day like someone who has a hard time hitting protein Winning the day has a lot to do with how you kick off your first meal meal or two if you're behind by noon You're gonna be behind it's so hard to catch up. So I Like to make a big dinner that let's say we do ground beef and rice and whatever, like meal that you make,

Starting point is 01:43:30 something like that, right? A big protein with a carb like that, easy carb, rice, sweet potato, yams, quinoa stuff like that, mixed all of that. And then I make enough that I could have four or five servings. And then in the morning, I literally cracked two or three eggs on that and reheated in the skillet. So it takes me like two minutes to make it. I add an egg on there and maybe some salsa and cheese.

Starting point is 01:43:53 And now it's a breakfast, but now it's like a 50 gram protein breakfast. No, do you live at home? Do you live with your parents? Yeah, I am. Do you cook for yourself or is it? Do you eat with mom cooks? I'm doing both. My parents are both trying the'm right now. Do you cook for yourself or is it, do you eat with mom cooks? I've been to both, my parents are both around the business right now,

Starting point is 01:44:08 so I do a lot of the cooking at home. I cook at bags in the morning. I'm often preparing supper and everything, so. Okay, go bigger on the supper and then, yeah, best thing you could do, Noah, is once or twice a week, take your, whatever you're gonna eat, do it and cook it in bulk, such you have it in the fridge,

Starting point is 01:44:25 and it's ready to go. So like ground beef, here's the easiest muscle building meal of all time, and it tastes good. Literally 80% ground beef, you don't wanna go too lean, you don't have to taste good. Ground beef, rice,

Starting point is 01:44:38 cook a bunch of it, mix it together, you can throw salsa on it, you can throw cheese on it, cheese on it, you throw avocado, and it tastes You could throw cheese on it. You could throw avocado. And it tastes so good. Like I could eat that three times a day, no problem. And it's in the fridge, it's easy. Otherwise, what will happen is,

Starting point is 01:44:53 probably, especially with kids your age, what tends to happen is they'll have a day or two of good protein. And then they'll have a day or two of not so, and they'll be like, oh, I ate a bowl of cereal, that was protein in like, well, it's 12 grams. So, give yourself a day or two where you just mask, cook, put some music on,

Starting point is 01:45:08 have a good time, make yourself a bunch of food, divide it up, put it in the fridge, and then that's your meals, and it'll make it a lot easier. If you're consistent with that, and you do the Maps Syna-Bolic, you'll see some strain gains for sure. Awesome, and then you say go to the power lift after then? Yeah, yeah, that'd be the next program.

Starting point is 01:45:24 So you already have Maps Syna-Bolicac right? Yeah, I got anabolic in prime. All right. I'll send you power lift right now Yeah, you'll get strong You got to do follow up. Let us know you do I Will yeah, thanks again for all you guys do love listening to you and yeah keep on pumping out that the fitness truth You got it man. Thanks, buddy. God bless. Thank you Good kid. I like when you're young guys, honey. God bless. Thank you. Good kid. I like when you're young guys, dude. It makes me feel like we, okay, we're all right.

Starting point is 01:45:50 You know what I'm saying? I know we're at that fight. You have a mouth. I know we're at that. We filled them up. That funny, dirty face, we're, we think we're cool, but we're not. You know what I'm saying?

Starting point is 01:45:59 Like if you're 20, you're like, oh, those guys are much of dorks. Like, they can always intolerances. We for yourself. Yeah, you're just, how you do? I'm just aware, that's all. I'm dorks like you they get all these intolerances yourself. Yeah Just to wear it's all I'm we think you're aware. I got teenage kids. That's when you become really aware You know, no kid like kids like that when I hear them I I can identify because that was mean totally right So I hear what he's saying and I'm like, oh man. I want to be able to help you out and I swear it listen If you're listening and you're in your young

Starting point is 01:46:24 I I guarantee you miss it. I guarantee you missed those targets Yeah, because I know what I used to do. I would have a few days of like really good eating and then there'd be a few days That we're off and I really realize it because I'm like well, I'm eating you know, I had some protein here I had some protein there and then when I started like adding it up I was like oh my god I'm asking or what you said which I think I mean you know it's so funny. I was like, oh my God, I'm asking. Or what you said, which I think, I mean, you know what's so funny? I remember years, Togo's extra large sandwich. And then when I actually looked up, four ounces of deli meat, they're fucking me. You just say, 14 grams for your protein. There's like nothing in there.

Starting point is 01:46:56 So you just, and then eggs, you're like, oh, I had five eggs. Five eggs, this is even that much. Like 30 grams of protein, you needed 50. Yeah. So, you know, you needed 50. Yeah. So, you know, you tend to really overestimate how much protein you're in taking, especially when you're having a hard time with that. So, especially when you're 18,

Starting point is 01:47:12 because he just came from, literally, mom making a breakfast lunch at dinner, and so he's like, I'm eating a lot more protein but still not enough. And I think that chicken breast are the biggest lie in fitness. That's something to stay that right now. Like it's the biggest lie. Like there's just a waste. Bro, that was the chicken breast are the biggest lie in fitness. That's something to stay that right now. It's the biggest lie.

Starting point is 01:47:25 Like there's just a waste. Bro, that was the chicken breast industry. The industry. Chicken breast industry lie. They did. It just felt a lie. Flip around your looking. You know what it was?

Starting point is 01:47:33 I'll tell you right now what it was. This is where it got. This is, I could totally see this happening. Chicken farmers or whatever, we're like, everybody's buying everything else. They don't like the chicken breast. It's dry and it's gross. Then all of a sudden you had this anti-fat movement happen

Starting point is 01:47:47 in the US, and then anti-red meat movement. And the chicken farmers were like, oh shit, now we can sell all the dry ass chicken breasts. It's white meat and it's lean, and that's exactly what happened. Chicken breast sales were zero before the 1980s. Then all of a sudden they exploded. That's what you're, your about. Especially a young teenage boy,

Starting point is 01:48:05 your body needs healthy fats. There's great healthy fat in a chicken thigh, and it's almost exactly the same grams of protein that you would get in the sprouts. Yeah, per ounce, and it tastes a million times better. So when you're trying to hit your intake, it's so much easier to, I can eat a pound of chicken thighs easily.

Starting point is 01:48:22 A pound of chicken breast is like, you need water with it. It's rich if it's reheated. I mean, a lot of bacon thighs easily a pound of chicken breast is like you need water with it. It's rich if it's reheated. I'm using a lot of bacon on top. That's the place. The blend them. Yeah. Our next color is Amanda from Illinois. Amanda, how can we help you? Hi. How are you? This is so crazy. Good. How are you guys? We're excited to talk to you. Yeah, I'm a little nervous. So bear with me here. So I got us I'll just get into a little background and then I'll give you guys my question.

Starting point is 01:48:49 So basically, story is I've been overweight for most of my life. Had some family trauma when I was for parents, weren't the greatest uncle, wasn't the greatest, which led to overeating as a coping mechanism. My mom was a chronic dieter growing up. She was always on some sort of fad diet. She ended up having gastric about 10 years ago. She's still a fad dieter. Fast forward to my 30s, I was a single parent, my son is diagnosed with autism. I really wanted to get in shape for him. So I went on a typical cardio bunny diet, if you will.

Starting point is 01:49:31 Six days a week of running three to five miles a day, low carb, high protein. I lost about a hundred pounds in 10 months. In the process, I became super obsessed with the scale. Either wasn't eating, everything I did that day was dictated by what the number on the scale was. I ended up pretty much bashing both of my knees from the constant running.

Starting point is 01:49:57 Had many injections in both of them just to make the pain go away. So eventually had to give up running. I'm 42 now. I'm married. I have two additional children. So, Sal, much like you, I have quite the age gap. I have an 18 year old, a four year old, and a one year old. I work full-time in logistics, and I am also right now in school getting my bachelor's degree. So, I'm pretty busy. But I guess my question is, so I've been at this for most of my life, just dieting, actually, dieting, actually, staying staying, staying, waiting, losing the weight.

Starting point is 01:50:30 I've been doing resistance for about nine months. I would say that I'm definitely getting stronger. I started out doing me at home version with dumbbells. Couldn't shoulder press more than 10 pound dumbbells this morning I'm at 30. So I think I'm definitely improving, but I don't see my body changing. I know you guys always say if you get stronger, you're making progress, but I don't weigh myself. I also do my best to not track calories because I was in session. I don't know if I would call it eating disorder disorder eating, but it just became so obsessive for me that I got pretty sick when I was losing the weight initially.

Starting point is 01:51:14 I know that probably factors into why I'm not seeing a lot of changes, but I'm just curious like what your guys' recommendation would be. I work out three to five times a week. It is mostly maps resistant three days a week followed by incline walking on a treadmill. Sometimes a palatine class, I don't run anymore because I want to have function levels with my knees.

Starting point is 01:51:38 My youngest son, like I said, is on the spectrum. So longevity, functionality, you know, just looking for any advice on how I can on the spectrum. So longevity, functionality, you know, just looking for any advice on how I can get my body into better shape is resistance to the right program for me. I have anabolic, I'll be very honest to you. I've been very hesitant to start it

Starting point is 01:51:57 because I'm nervous to start it. So just overall, I listen to you guys every day while we work out. So we work out three times a week together. I've taken a lot of your advice and change and changed a lot of my programs and my eating. So overall, is antibiotic the way to go for me? Should I be doing anything different? I'm going to back up a little bit, Amanda.

Starting point is 01:52:22 Let me ask you this. How tired are you of dealing with all of this? So much so that I've recently started therapy about two months ago. Okay, you want some? Because I think it all is very much tied together. Yeah, for sure. It is. You want some peace. You want to be able to be fit healthy, but you also want to be have some peace around it and be able to relax around it. Not worry about it, think about it, or have it just take over. You're doing the right thing with the therapy. I don't think a different workout is going to be the answer. I do think that Santa Balli could be fine for you, but I think the answer is going to come from

Starting point is 01:53:01 trying to solve the root issue of what's going on. I think therapy is the right strategy. It could take a long time. There could be a lot of hard stuff that you're gonna go through. I would, I don't know. I think this will be legal in your state. I know it isn't California

Starting point is 01:53:18 and I think it's legal all throughout the US. I would ask your therapist about therapy with ketamine, ketamine therapy. Okay. I'm not an expert on this. I'm doing it myself and I know someone else very close to me who's also doing it. And what ketamine therapy has been shown to do is it's been shown to help people change the patterns or the behaviors that they've created through trauma. They're very, very, very hard to change. And what traditional talk therapy does is it helps you become aware, it helps you cope,

Starting point is 01:53:54 but sometimes we just can't get to it. We can't even get to it, we can't access it. And then when we do, it almost reignites the trauma and we can't make the changes that are necessary. And ketamine is a disassociative that allow, they've shown significant improvements in people with like treatment resistant to prescient or treatment resistant PTSD, both traditionally almost impossible to treat with traditional methods. Now, I read your question.

Starting point is 01:54:23 You didn't go into any detail into the detail of your trauma, but I see what you wrote here. I don't see it if you don't want me to say it. I didn't want to trigger anybody else. They know it's a very sensitive topic. So that's the other reason I wasn't going into this explosive detail. But yeah. Okay, so I would research it.

Starting point is 01:54:39 I work, I'm personally working with a company. There's no affiliation. I'll have Doug send you the link afterwards. I'm not going to say it on air. I don't know if they work in your state. I would look into it because the root of the challenge that you have is not the kind of workout or the kind of diet or anything like that.

Starting point is 01:54:56 I do think you're moving in the right direction. I really does sound like you're trying to do this in a healthy way. It really does. And getting stronger is a phenol. That's the best sign we could get physically that you're moving in the right direction. But we have to address the drivers behind all of this.

Starting point is 01:55:13 Otherwise, that piece that you're looking for is gonna be really hard to get to. I wanna address the, and you didn't say it, but I see it in here is the ozempic also. So lots of potential positive things that we've seen with it. The one drawback I think I see with it, with the people that have taken it is, it helps them, you know, it curbs their appetite. They don't eat as much, but then that also leads to them under eating their protein intake

Starting point is 01:55:39 consistently. Definitely hard. Yeah, and if that's happened simultaneously, I were trying to build muscle running a program like Maps and a Bolic. That could be just making it more difficult. Like sure, weights coming off on the scale, but you are, you lose four pounds, two of it was fat, two of it was muscle, which is not helping us from a, from a metabolic standpoint, might be helping us on the scale and overall weight, which is unfortunately that sometimes doctors just speak to that part, but with what you're trying to accomplish

Starting point is 01:56:08 by lifting weights and speeding your metabolism up and getting healthier and being stronger, consistently being able to hit your protein and take is really important. And I think if you continue to see it challenging while you're on ozimic, I might recommend you to come off of it based off of that. Now, if you hit it while also being on ozimpyk, I might recommend you to come off of it based off of that.

Starting point is 01:56:26 Now, if you hit it while also being on ozimpyk, then more power to you, but that happens to be one of the negative side effects of ozimpyk is people's appetite is reduced so much that they grossly under eat protein too. And that's so essential to, it's essential period, but it's essential to really what we're trying to do with your metabolism by building muscle. So if you think that you're not consistently doing that, you may want to consider coming off of that also. Yeah, but I would aim for a protein intake that matches your target body weight. So whatever body weight you feel would be like a healthy body weight for you. Try and hit that in grams of protein. And then that's it. Don't track anything else,

Starting point is 01:57:06 but you could just plan that out. So if it comes out to, you know, 40 grams of protein per meal or whatever, then just hit that and then don't worry about anything else. And with the ozemic, that should be a fine combination. Okay. Okay. Well, thank you guys so much.

Starting point is 01:57:20 I appreciate that. Yeah, no problem. Now, you have maps resistance. Do you have maps in a ball. I do. Okay. Put it in the forum. I was just gonna say, are you in our forum? I appreciate that. Yeah, no problem. Now, you have maps resistance. Do you have maps in a ball, like? I do. Okay. Put it in the form. I was just gonna say, are you in our forum?

Starting point is 01:57:28 I'm not. I'm not. I mean, I want you to at least every two or three weeks, can you post in there and tag me or the guys, give us an update. I'm gonna have Doug email you. I'm gonna go, when we come off air, I'm gonna give him the link to the ketamine therapy.

Starting point is 01:57:43 And just read about it. I am not an expert. I'm not a doctor. This is from personal experience, profound, profound effects from doing that. I've only had a couple sessions, but look into it because I think it could really help with the therapy with what you're dealing with. Perfect. Well, thank you so much for that. I really appreciate your time today. You got it, man. Thank you. Thanks. Thanks, Mahar. Yeah, I mean, you know, boy, when you have really, really deep trauma

Starting point is 01:58:10 and in your coping mechanism, you've used for years, just changing your workout and trying to fix your diet, it's a band-aid. It'll be a struggle for forever until you start to really figure out the root cause of what's going on. It's took me a long time to figure out as a trainer. When I started figuring this out with clients, it was like a game changer.

Starting point is 01:58:28 Otherwise, it was like this up and down, up and down. It was so tough. It was really hard to figure out because it affects your behaviors so much. Like, in so many different ways, you don't realize. Totally. It's all under the surface. And it also can mess with your hormone profile. No, it doesn't.

Starting point is 01:58:43 If you have this low level of anxiety and stress that's underlying all the time that way. Yeah, and you just live, and to you, it's become, it's normalized because you don't even know what it feels like. Right, right. And so, and a lot of times that could be something that's stalling your progress and you just don't realize

Starting point is 01:58:58 until you unpack it and solve the root cause first. So, I mean, I hope she stays in touch with us. So do I. And I do, again, want to reiterate the thing on the ozemic because that is the one drawback of it. It makes a heart on you. Yeah, I mean, they've done a lot of, now that people have been on it for a while

Starting point is 01:59:16 and what they're finding is a lot of patients that have lost, say, 40, 50. Lost muscle in there. Yeah, I mean, they've lost an equal amount of muscles. They've lost strength training. You're in a protein. Yeah. And so it's tough.

Starting point is 01:59:29 Obviously, if you're eating low calorie and it's, you don't have an appetite. By the way, if you want to go the route of ozemic and you're watching this, that's the brand name. It's going to cost you a lot more money. You can go through a compound pharmacy. There's some agglutide. It's some agglutide. It's exact same compound, way less expensive.

Starting point is 01:59:44 You still need to go through a doctor and we work with people at mphormaums.com and they do work with some ag Glutide. It's some of Glutide, it's the exact same compound, way less expensive. You still need to go through a doctor and we work with people at mphorimowns.com and they do work with some of Glutide. So you can check those guys out. Look, if you like Mind Pump, head over to MindPumpFree.com and check out some of our free fitness guides. They can help you with all kinds of fitness goals. You can also find all of us on Instagram.

Starting point is 02:00:00 Justin is at Mind Pump Justin. I'm at Mind Pump to Stefano and Adam is at Mind Pump Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Superbundle at Mind Pump Media dot com. The RGB Superbundle includes maps and a ballac, maps for performance and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically

Starting point is 02:00:32 transform the way your body looks, feels and performs. With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainer, but at a fraction of the price. The RGB Superbundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing Mind Pump to your friends and family. We thank you for your support, and until next time, this is Mind Pump.

Mind Pump: Raw Fitness Truth - 2161: Ways to Overcome Overeating as a Coping Mechanism, What to Do if Your Squat Is Not Progressing, How to Recover From Overtraining & More (Listener Live Coaching)

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