Mind Pump: Raw Fitness Truth - 2176: The Truth About Semaglutide & Muscle Loss, Using Strength Training as a Way to Balance Hormones, How Lifting Weights Affects Muscle Tightness & More (Listener Live Coaching)

Episode Date: October 4, 2023

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Email [e-mail] if you want to be considered to ask your question on the show. Mind Pump Fit Tip: Compound lifts are generally superior to isolation exercises. (2:10) Why is Justin attracted to unisex shoes? (12:14) The viral story behind the Jordan 1’s. (15:25) Chancla Rangers. (17:59) The value in raising independent kids. (21:46) The division of labor in successful relationships/partnerships. (29:30) Tapping into the wisdom of our elders. (38:36) An update on Adam’s abstinence from cannabis. (43:50) Kids love Hiya. (46:19) Science Corner with Sal: New ‘Inverse vaccine’ could wipe out autoimmune diseases. (47:19) Shout out to MarFit. (54:26) #ListenerLive question #1 - How can I incorporate MAPS Anabolic with my history of extreme exercise and hormonal issues? (56:51) #ListenerLive question #2 - What mobility exercises can I incorporate to complement my spin classes? (1:08:58) #ListenerLive question #3 - How do you judge and assess what program to run when you decide to take on new changes in life and the stressors are something completely different and have not encountered prior? (1:21:35) #ListenerLive question #4 - If I am focusing on protein and hitting between 150- 170 g per day, how low can my calories go before Ozempic/semaglutide will affect muscle loss? (1:36:34) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit NED for an exclusive offer for Mind Pump listeners! Visit Hiya for an exclusive offer for Mind Pump listeners! October Promotion: MAPS Bands | The Skinny Guy 'hardgainer' Bundle 50% off! **Code OCTOBER50 at checkout** Mind Pump #1880: The Value Of Bodybuilding Knowledge With Kris Gethin Banned Air Jordan 1 Commercial International Chancla Power Rangers Union Unites - YouTube Former Navy SEAL Jocko Willink on raising kids - CNBC High life satisfaction linked to better overall health | ScienceDaily All-In Podcast - E146: Did the Fed break the VC model? Plus IPOs, M&A, revaluing unicorns & more New 'inverse vaccine' could wipe out autoimmune diseases, but more research is needed Visit Joy Mode for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 20% off your first order** MP Holistic Health @getmomstrong post on using bands to strengthen @deannaodfit post on using weighted exercises to strengthen:  MAPS Prime Pro Webinar Mind Pump #1237: Why Most Group Exercise Classes Suck Mind Pump #2110: Ozempic The Miracle Fat Loss Peptide: The Truth With Dr. William Seeds TRANSCEND your goals! Telehealth Provider • Physician Directed GET YOUR PERSONALIZED TREATMENT PLAN!  Hormone Replacement Therapy, Cognitive Function, Sleep & Fatigue, Athletic Performance and MORE. Their online process and medical experts make it simple to find out what’s right for you. Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Kris Gethin (@krisgethin) Instagram Jocko Willink (@jockowillink) Instagram Marlon James Rosales (@__marfit__) Instagram Dr. Stephen Cabral (@stephencabral) Instagram  

If you want to pump your body and expand your mind, there's only one place to go. Mind, hop, mind, hop with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness health entertainment podcast in the history of Earth. This is Mind Pump, right? In today's episode, we answered live, callers, questions. But this was after a 55-minute intro portion where we talk about current events, family life, fitness, scientific studies and much more.

If you want to skip around your favorite part, check the show notes. There's timestamps you can click on. Also, you want to be on an episode like this one, email us your question to live at minepumpmedia.com. Now this episode is brought to you by some sponsors. The first one is Ned. This is hemp oil extract. That's high in CBD. And all of the other beneficial cannabinoids and terpenes

like all ones that reduce inflammation, improve creativity, help you with sleep. The entourage effect is real with cannabinoids, not just CBD. You gotta use the other ones to get the full effect. Anyway, check them out. Go to helloned.com. That's H-E-L-L-O-N-E-D.com-forward slash mind pump.

Use the code mind pump, get 15% off. The other sponsor that brought this episode to you is higher health. They make vitamins for kids that are not just candy. They're legitimate vitamins, properly dosed, with no sugar, no crazy sweeteners. Check them out for your kids. Go to highahelf.com.

That's H-I-Y-A-a health.com forward slash mind pump. Get 50% off your order with that link. We're also running a sale this month. Maps, bands, and the hard-gainer bundle. Both 50% off. If you're interested, go to mapsfitinusproducts.com and then use the code October 50 for that discount. All right, here comes a show.

Teacher time! And it's teacher time. Oh, shit, you know it's my favorite time of the week. We have two winners this week. One for Apple Podcasts, one for Facebook, the Apple Podcasts winner is Adam Morance. And for Facebook, we have Dustin Gray. Both of you are winners, and the name I just read,

two iTunes at MindPumpMedia.com include your shirt size and your shipping address and we'll get that shirt right out to you. Compound lifts are generally superior to isolation exercises. Number one, they hit larger amounts of muscle groups or muscle mass. Number two, even for the target muscle, they hit more muscle fibers. Now I know what you're thinking. Hey, Sal, all the pros like to do isolation exercises, by the way, that's the voice of the person

who would ask such a stupid question. Here's why advanced lifters like isolation exercises. Over time, you can train your body to activate more muscle fibers with isolation exercises. Now when you do compound lifts and you activate more muscles, you tend to do that on your own. Here's a test. Squeeze your hand as hard as you can

but keep the rest of your body totally relaxed. Now repeat it, but this time squeeze your whole body. Did you notice? You squeezed harder the second time around. That's because the central nervous system is more powerful when it's activated more broadly versus any more isolated way. So comp how lifts superior, especially if you're beginner or intermediate, as you become

more advanced, well, yeah, now you can probably use more isolation exercises. Still, really popular in the bodybuilding space. That's why it's the advanced lifters who say, no, no, no, you could build great muscle with these eyes. And they, it's almost as if they forgot how they first started. That's how I feel too. I'm like, do you not remember how you built that physique? Yeah.

And like now, of course, now we're at the low, you know, and there's another part to that too is that those, those lifters are training six, seven days a week or an hour or two hours at a time. Like when I got to that point, that's what I was doing too. I was splitting the body parts. I was doing full body. I was in the gym seven days a week, hour at a time, sometimes longer, and training full body routine.

That was just way too much. It would be crushed. So then you begin to break up body parts. You start splitting them up in two or three body parts, and it gets down to, and then eventually down to one because you have such a high level of frequency that you're training at in the week, but that's just not 90% of the population. And even the people that want to be bodybuilders or

want to identify as a bodybuilder, that's still not you. It wasn't even me training to be a bodybuilder. I had to train for a couple of years with no misses before I go. Totally dedicated. Totally dedicated. Totally consistent for years. And then it's like, okay, now I'm starting to see value and starting to split up the body part. It would be like a high school football coach watching the pros and saying, oh, these are the plays we're going to do. Instead of the basic plays, we need to focus on. So again, it's all about CNS recruitment because let's say I'm working my chest, okay? We can look at the, my chest and see how many muscle fibers I'm actually really activating

and the intensity dictates the amount of muscle fibers that I can activate, but also my ability, which I can develop over years of training. For example, Olympic lifters can summon most of the strength that they have the potential for with a lift because they're so advanced. The average person, even if they try their hardest, isn't able to do this. There's governors in the body. Now, you can bypass those governors under extreme emergency situations, which is very rare. That's the story of like the mom that lifted the burning car off her kid type of deal.

But the average person in the gym is he can be able to do that. And so isolation exercises are just less effective. Now compound lifts. What about time under tension, Sam? That's the other boy's. Yes. Yes. That's a great answer.

Sam's waiting for him. We my bodybuilder friends are gonna fight you. Yeah, you know what's funny about that? They'll show that faster rep sometimes more effective. And then the argument is that, oh, maybe it's the change of the direction because that small stretch at the end and that the weight is obviously heavier as you change directions for you know, a microsecond or whatever.

But you know, really it has to do with how you're able to activate the muscle through this central nervous system. That's like the most important factor. And if I'm working my chest and I'm activating my shoulders, triceps, core, my grip, I'm going to activate more muscle fibers in my chest as well versus just sitting there and trying to isolate my chest. It's just the CNS works better or fires harder that way. Now, a high level bodybuilder, they've been training for years and years and years.

They can isolate a muscle and maximally contract it and really activate it. You get the average person to try and do that, especially for hard to isolate muscle groups like the LATs or something like that. It's just not going to happen. And then there's of course the convenience factor like I could do one exercise like a squat and that would take the place of a, you know, leg extension leg curl, hip thrust, abduction and be more effective than even combining all four. I mean, I feel like this is the, like we talked to, you know, was it Chris, Chris

Getlin and who else are some friends of ours that have been training for, you know, 20, 30 years of their life. And you tend to go on this like, if you started right, that is right. You started on like this full body routine and then you like get into this kind of bodybuilding kick where you split the body part up and then you end up back again at full body at least that's been like my kind of similar journey right. I think that when I was in the gym seven days a week consistent for that long it made kind of sense to do that but I'm at a point in my life now where it's like I'm not trying to train seven days a week or really not I'm trying to do what I need to do to stay healthy fit strong and mobile

And so I want the biggest bang for my block type of movies. Period. Yeah, period I don't every hour that extra I had to spend in the gym trying to sculpt my physique Is a wasted hour like I that I could be spending with family or on the business which I love to do So it's like what's the least amount of time I can spend in the gym and still have a physique that I like and I want and still be strong and still be mobile. And I just, you can't do that with all isolation exercises. It requires more time and effort into the gym. And I just, when does that make sense?

It only makes sense when you're that dedicated to the gym that that's all you want to do is seven days a week in the gym. And by the way, this is why isometrics, when you're pushing against an immovable object. So there's a type of isometric, can't remember the name of it, maybe Justin. Healing or no, not yielding was the other one. It'll come over coming. Overcoming. Thank you. So there's a type of isometrics where let's say we'll put a bar, we'll load a bar with a weight that I can't lift, no matter what, okay?

And I get under the bar and I attempt to press it like a bench press, and I literally push as hard as I can. That's a type of isometric. That, those type of isometrics have been shown to activate the most muscle fibers over any other type of contraction. Concentric, eccentric, doesn't matter. That type of isometric activates more.

Now, why is that? Well, imagine yourself trying to move something that you can't move and putting all your force into it. You are turning the CNS on to its max capacity because your CNS knows what you're trying to do. The weight isn't moving, so it recruits more, recruits more, recruits more, and then you're activating all the muscle fibers. By the way, when you're doing that,

like attempt to do that and not activate the rest of your body. Like I said, the hand grip test, imagine squeezing something as hard as you could. You naturally will grit your teeth, squeeze your other hand, squeeze your entire body, just to exert more force, because you know that naturally you know that that's gonna give you the most amount of force versus being totally relaxed and just squeezing my hand.

To me, it's, I guess, I look at it obviously from like more of a functional, like athletic perspective, but in terms of anchoring your body and to be able to kind of squeeze a muscle and do that without anchoring your body into the ground or to an object or whatever it is, like you're not gonna be able to produce as much force. There's just no way. Once you learn that process of like really grounding yourself and becoming immovable and, too, this is one of those things where anti-rotation

and things that against lateral instability, we can learn how to kind of ground and fight those forces that are opposing us. We become more powerful. You'd be able to generate more force. And this is one of those complicated things. It's hard to describe to people, but it all starts with that mentality of like,

if I can just squeeze one muscle, but now if I could like actually squeeze the rest of my muscles to contribute to that way, now I'm driving more force into that. By the way, power lifters know this. So you ever hear a power lifter say, use the leg drive on a bench press? Yeah.

It's like what? What the hell do the legs have to do with a bench press? The legs literally do nothing on the bench press. Yeah, power lifters will say, if you give good leg drive, you'll press more weight. What did the legs have to do? Well, yeah, maybe stabilizing you, but what does that have to do with the press?

You're activating more CNS. You're pressing the floor and activating your hips and your quads and your hands and your calves so that you're contributing to your overall strength. So that your upper body could generate more force. And then one thing that you were kind of talking about is of course, this is, I don't even think I need to make overall strength. So that your upper body could generate more force. And then one thing that you were kind of talking about is of course, I don't even think I need to make this argument. I hope nobody's making this argument

that having your muscles work in concert together is what they do in the real world. So you could train all the individual muscles involved in a deadlift or you involved in a deadlift, or you could do a deadlift, which one is gonna make you stronger at lifting things off the floor, right? Even if you had the same isolated muscle strength

and development which you wouldn't, but let's just say you could, now have them work together. It would be like having all the players on a football team practice by themselves and then throw them the game. Now everybody play together. Terrible, if they never gonna work that way. You have to work together in concert

and so that's the functional aspect of compound lifts, which again, I hope I don't have to make that argument. If you're a fitness influencer and you're making the argument, the isolation exercises are more functional because they develop more muscle or whatever than compound lifts, Like quit your job. I could do something else.

That's the worst argument of all. So sexy when you used sport analogies for stuff now? I made sense, didn't it? Yeah, yeah. Yeah, what I'm not doing. Hey, speaking of sexy though, can I please, I want to finish the conversation about these princess shoes that Justin's wearing?

They're wonderful. Princess. Can you please take them off so I can see? I want to, you walked in. I can't take them off, bro. They're fucking glued. They look like they're painted on hey put your foot up Yeah, come on. I haven't get I get a good look at these things look at that, huh? They're okay, so what are they called? They're called Nike what I don't I don't know the name on the mod specifically

But I did say racing That's why you bottom. Yeah, I just said fast. Yeah, man. Like, I'm trying to be fast. Dude, do the foot motion. You said they're gonna generate. Tud, you make sure you get those on camera because I want the audience to see. Like, how the fuck can ugly those things go? They fit your foot like a soft, jealous, Mr. Shoes.

Hey, the bottom's like a tire tread. Maybe they are fast. They feel good, actually. Yeah, that's cool. They do kind of look like those sets for my right shoes. Can I tell you what they remind me of? Okay, there they are, right there. Oh wait, they're unisex. Oh, good. I'm glad. You know what they're my issues. Can I tell you what they're reminding you? Okay, there they are right there. Oh wait, they're unisex. Oh, that's a good one.

Yeah, I'm glad. You know what they, he still have a couple of shoes left. Yeah, there's still a couple of sizes left. Hey, who's eight? Oh man, I didn't know that. Hey, mostly the mid sizes are left. I see a couple of shoes.

Why am I attracted to unisex? Shoes. Because I wear chucks too. And those are like, I mean, I'm surprised. This is insane.. Because I wear chucks too. And those are like, I mean, it's not track long. Listen, listen, I've seen these shoes before. You have, but they look a little different. Doug, look up ninja shoes.

Yeah. Yeah. Type in ninja shoes, bro. Look at the ninja shoes. Tell me that it looks the same. Hey, bro, Sal's so happy right now. Hey, look, look. Oh, they are like ninja shoes. bro, Sal's so happy right now. And look, it's like, oh, they are like, you're just shoes.

They're only different from none of that. It's like a slit in between the toes. That's not accurate. Hey, men just shoes look like a vagina. Why do they, oh, that's for gripping trees and stuff for climbing shoes. Hey, man. Yeah.

You were in basketball shoes and don't even play anymore. So, we've talked about that. I still identify it. I still identify it anymore I still identify it I identify it fast That's where I'm going with this I don't identify shit with that That's hilarious too Hey, listen, are those units sex at them?

They're not right I think those guys were chicks rocking those Hey, the shoes that I used to wear You guys make fun of remember yes, the the sambas Yeah, indoor soccer shoes. Yeah, yeah, you just make fun of kids are wearing now. No sambas are all I should have never Yeah, they have always been I've always do that's not what you said. I know I just like fucking with you That's why I have sambas I told you for my my snowboard boots. Some buzzer. Some buzzer cool It's like a world. Yeah, but you have to like spontaneously juggle a soccer

But yeah, you've never ever never played do that as a song was a cool. Is that a world? Yeah, but you have to like, spontaneously juggle a soccer ball. But yeah, you've never, you know, like, never played soccer. So like, that's why it makes a whole less. I can't do that. I can't wear it.

My mind's blown right now. You mean when I was wearing them, they weren't actually dorky. They were cool. They were all right. Yeah, they were, you just foggled. You guys lied the whole time? Yeah.

Oh my God. This is terrible. Try to think, try to think. Chucks is the safe. Yeah, that's do safe. Chucks are the most universal. I, you know, I think they're actually the most sold shoes ever. I don't think anyone really.

Yeah, they might even be. You know what trips me out of our chucks? George's up there too, right? But I think chucks are up there. You know what chucks, trips me out about chucks? I watched the first Rocky when I was a kid. I can always go back to Rocky, right? Anytime I talk to him.

I watched the first Rocky. What time was rocket. He wore chucks in his morning run running on pavement early on more memory drinks the eggs and he goes, so I watch that I'm like, bro, that's like the universe. That was the that was the original NBA show. Well, Chamberlain was

yeah, that was the NBA show. You ever try to go running in chucks, bro? On the street, especially when you're not running is no fun. That is at the number one sold you. Nike Air Jordan one. Yeah, I see street. Oh, especially when you're not around running is no fun. That is at the number one sold shoe. Nike Air Jordan won. Yeah, I see original. Oh, wow.

A popular all stars number two number two. So that Jay's and then Taylor's look at that. Wow, air Jordans are like, there's like four of them. Do you remember that you guys you remember the ad to these? Do you guys know the story behind these? Which ones? Those Jordans was Jordan ones. I don't.

So this is what made these go so viral. Okay. The NBA only allowed white shoes. Oh. And they didn't, they didn't ban, they banned these shoes. So, we paid a fine each time. Yeah, and that was the advertisement. These shoes are illegal for the NBA.

Yeah, that was like the, wow, that's smart. Look it up, Doug. I wish there's an ad still for like look for the original Jordan one illegal shoes NBA illegal shoe something like that shirt. That's got to be the smartest ad campaign always the most really ad campaign campaign ever and it was perfect. They were like, oh, this is so great The NBA is finding him for wearing these because they're all black and we're gonna say they're they're too hot for the To effective and that it went Okay, that is the smartest strategy I ever heard.

And then of course, now it's an iconic fashion brand or fashion wear, right? Okay, here you go. Here you go. See if you can. Oh, the like censored. See if you can do it. Is this it here? I don't do it. See it.

Oh, look commercial. Yeah. Yeah, right up for the guys. So the guys can see it. Oh, I don't know if it's a video here. Oh, no. I just look looking for you helping. Jordan, Doug over here.

Doug put the abacus aside and click on the computer. Yeah, I get it Somebody feed him How much does the sea this because it was so iconic. Okay, let me cast Nike created a revolutionary new basketball shoe On October 18th the NBA through them out of the game. Wow. Band. Yeah, you can't stop you from wearing them. Air Jordans. Brilliant, right? That's smart. You might want to mean that. No, that is a smart strategy. So brilliant. Hey, speaking of shoes and funny videos, just in that video, you sent me a lot of sad Saddles. Oh yeah, I just tell you right now.

I will, I laughed so hard on my wife y'all that makes almost woke up to kill. It was, what was the title of it? It was a chocolate, chocolate, chocolate rangers. Yeah, chocolate rangers. Yeah. Well, the audience has, okay, first of all, you've talked about this on the show many times before about your mom used to take her slipper and throw it at you. Oh, and she could hear like precision accuracy.

Oh, bro. She, if she was on the freaking plane flying to the death star, she would have thrown that thing right in the tube, killed everybody. She was so accurate. Anyway, every ethnic mom, so anytime I had made friends that were ethnic, meaning their parents from other countries, I would talk about my mom with throw slipper and they'd be like, oh my god, my mom too, right? So Hispanic moms call it a chancla.

You know, they have, there's different names for it. So in the video, and it has all these ethnic moms and they hold up their slipper. Yeah, I like different names for the, and all these different names for the, they're weapon, yeah. And then they, you knight them, like powering you. Yeah, and then they throw, and their sons are like running away like, yeah, they like, they're like growing them at my age. They're all getting hit by, so the best part is he sends that to me.

I'm dying of laughter. So I send it to, I have this huge family thread with all my aunts, my mom, my cousins, uncles. And I send it over and I'm like, wonder if my mom's gonna get mad. No, not only did they not get mad, this is, they're all proud. Bro, this is like a source of pride apparently. I said, I sent it to my family, At least listen, I'll read to you guys.

Let me know. And then my aunt comments she goes, your mom was the best aim. And then my other aunt replies, um, Paula, that's my aunt's name. Mom would say go wake up your sister and I would go and carefully because you would reach down a throw your shoe at me. Then my mom starts laughing at her. Then my other aunt goes, I must run in the family. Then my mom goes, it's a talent. Everybody's like, yay. shoot at me. Then my mom starts laughing at her. Then my other anger goes, I'm gonna sweat in the family. Then my mom goes, it's a talent. Everybody's like, yay. Meanwhile, the kids are all traumatized. I find it. Why does it laugh you? Do you think he's still getting hit in the forehead?

Oh, I tell you guys how my mom, she got my brother in the grocery store. Cause he was, he was terrible. By the way, my brother, he was, he was a good kid, like loving happy. We still loving, happy, we still call him Joker because he's always happy, he's in good mood. But he was a terror because, I don't know, it was like he never ran out of energy. He was always climbing, you could not take your eyes off of him, like high-boy energy.

He had a sun, it's just like him, dude. Just like him, to the point where they have to gate every part of the house, but they have to figure out special ways to do it, because this kid, at two years old, will climb or dismantle anything. He took his walker, nobody knows how he did this, went up the stairs at their house,

don't know how they got through the gate, threw it off the balcony onto the floor where his little brother was, which he missed his little brother. Gah, gah, gah. It's ale-freaked out, cuz I don't know what it was, it was him. So he's telling the story of his little brother was, which he missed his little brother. Guk-guk. It's ale freaked out, because I didn't know what it was. It was him.

So he's telling the story of my mom's like, she said, that's what you get. You got your own, you got one of your own. But anyway, karma. We have the grocery store

and my brother was probably, I don't know, all of his four maybe and he escapes somehow because it was my job to corral him. And he starts running down the aisles and he just knocking shit off the aisle. And he's running.

Just smiling. Yeah, yeah, fast, right? And my mom's like, get your brother. You know what I'm trying to chase him, but he's how fast. He's like, I'm trying to get him. So she takes off her slipper and she whips it, it's him he falls.

And the grocery store. Another Bob Bob gave her a I'll throw the other I got you wow Just like this I just don't forget cuz he's running, you know, and it just right in the back of the leg you falls I couldn't catch Terrible they're all laughing about it. Chunk Lorraine. So, it's good stuff.

Hey, speaking of training kids, I just saw a clip of Jocco. Oh, it's a good clip. It was. He's talking about training your kids. And he's just teaching them, right? Yeah, well, he's talking to two other fathers and making the comment about,

Hey, by six years old, your kid should be making his lunch for school. Yep. And then both the dads were like, oh, yeah, no, my son can't make his lunch like that. And he goes, oh, so you're letting him suffer then. And they're like, well, you're making him dependent. Yeah, yeah, you're making him dependent then. And so then he goes into like that. I mean, he goes, the training starts now, you know, right away, like by six years old, he should be have figured it out by and doing it on his own. And if you're not, then

you're becoming, he's becoming dependent on it. By the way, who do you think has a harder time with that, the dad or the mom? Oh, that's a good question. That's a good question, absolutely. That is a good question, because there's certain things that I'm probably more like that and Katrina's like, oh, it's fine. Like she likes doing those things, right?

And me reminding, I mean, example, right? I wonder if you're more strict because of your background. You know, is she more loose or not I mean, example, right? I wonder if nutrition, you're more strict because of your background. You know, she more loose or not? No, Katrina's adopted that too. She, well, yeah, I would say she's, she's both very fitness oriented. Yeah. Yeah. I think we're pretty, both, uh, pretty strict about like what he could see that going either way with a couple, right? We're one got one side is that. Yeah, that's helping. Yeah.

I would say she does. I would, Justin's probably right with that assumption. I'm assuming that's what he's alluding to is she is more likely to do things for him longer than what he needs to have done. Like, for example, like that was, when I look back and I say if there was a mistake that we made with, with Max so far, it was feeding him. So, at that time, I was, even I was unaware of the research around how them feeding themselves, how that develops the speech. And half of why?

Speech, their teeth, their mouth. Yeah, my son's delayed on his speech and it's our fault. It's like our fault because, and it's our fault because we didn't want to mess. And Katrina didn't, I didn't push back. I didn't be like, you gotta do that for these reasons. I was just like, I would teaser and be like, you're gonna be cutting my son's steak till he's 18.

You keep feeding him like that, right? So I was a teaser, but I really didn't care. I wasn't like, I didn't bring to her like, hey, if we do this, you know it's gonna slow down a speech work. So that's an example of that. So yeah, I would say, but she's really good on other areas, like right now, he has to get ready for school and she makes him do everything.

Like he has to, I mean, she does pack his lunch. So I guess we could start to, I sent her that video. So like, maybe we start to implement some things. But I mean, as far as like getting his shoes and getting his outfit and brushing his teeth, like that's all on his responsibility. So Jessica's like, she's so good at this. And because a lot of people are like, well, how do you let your kid pick their food?

They're gonna eat gummy bears and, you know, candy all day long. No, no, it doesn't work that way. So here's what she just started doing, which I think is brilliant. I'm already watching it in action. So we just moved into a new place. And this new place in the kitchen,

they have this really short fridge in the wall. And it's obviously for like wine or something like that. But we don't drink so Jessica goes, oh, I'm gonna put Aralius' any time foods in there. So he has any time foods in some time foods. Any time foods he can eat, any time he wants. Some time foods which are like kind of treats like cocoa whip and stuff like that, he can't always eat.

And he knows that's a some time food. But in that fridge, she filled it with all of his anytime foods. So it's like apples and berries. Yeah, all the foods that he can eat whenever he wants. And it's short, so he goes up to it, opens it, and eats whatever he wants. So anytime he's hungry, mama, hungry, well go ahead, go eat when you're in the anytime fridge.

And he goes, he opens it. And now it's already happening. in the anytime fridge. And he goes, he opens, and now it's already happening. He goes in there when every time you grab something and eats it, and so little by little, we're gonna make that little more complex, and then he'll go and pick his foods and do his thing. Because what it does, it trains them to be confident and independent, which I was not good at that with my older kids at all, because I was raised, my mom,

I mean, I told you guys, I didn't wash my clothes or make my bed till I moved out, right? Yeah. So that was a huge transition for me, but I could see the value in it, like tremendous value. Yeah, I only bring it up because like I'd say and think, like it's been a conversation that's a constant thing because there's the different love languages,

there's different ways that both partners kind of express that. And with Courtney, it's always been through food and through also, like even like driving them to school and like doing all the things. And so that's been a hard one to just say that and then just be like, well, just implement this. You know, because it's kind of like her way of like showing how much she cares about the kids.

And so it's like it's a little bit of a tricky dance, but it's been better over the years of like, okay, well, this is intentional because now you have to, you see what this also, the result of this is like, you know, they become less, they become more dependent on some of these things and then So it's been the kind of appealing back of that and now we're finally at a point where it's like So 10 and 13 but like 10, you know, they're in there like making their own breakfast on You know like scrambling their own eggs like making their own bacon and all that stuff But dude, it was a struggle to get there is my point. Does she see the kid, how the kids act differently

with you versus her? Does she ever see that? Yeah, yeah, she, does she notice that? Full you recognize that. Yeah, but also too, like it's the same, they'll go right to her, you know, any time like, there's some kind of like injury or something that's like super, I don't know, they want like to be consoled and comforted. Yeah. So any kind of scared, you know, something like

that or like something where they're trying to ask me something specific about like how to overcome something, you'll come to me for that. Yeah, because like my little ones, if they're having trouble sleeping, I'll go in and they're more likely to let me leave and fall asleep. If Jessica goes in, it can become a struggle. I think it's because they know they could pull her back in maybe, or I'm not sure what that is. Yeah, that's happened with Katrina and I for sure. She trained, she trained Max to know that like they'll cuddle because she, and she gets that, I don't get that, right? So like if Max, that's a double short. Yeah, it is double short right. So the positive thing is I can go in lay max down he could still be awake and say okay, I'm leaving kiss among forehead and walk out and he won't get up

or anything where Katrina's got a lay there with them to fall asleep. But yeah, but then in the morning if it's five o'clock in the morning he comes crawls in the bed, he ain't coming to my side and even if I like there's times where I want to, I'll grab him, pull him over, and literally two minutes, and then climb over me and get over to Katrina. Fuck you, man. That's like, come on, dude. Get down a little bit of love.

So there's like, yeah. But you bring up a good point, Justin, because what a challenging situation, if that's your love language, right? If that's the thing that you like to try and take that from your wife. Like if that's something she loves to do, like I love doing these things from like that. So that's a fine line, right? Like she loves taking care of him and doing a lot of these things. It's what fulfills her as a mother. But at the same time too, you recognize that, okay,

there's this independent side that we want to develop in him. We don't want him to be co-dependent on all these things. There's this other side too, which is, in him. We don't want it to be codependent on all these things. There's this other side too, which is, it's a learning curve. So when you start this process, you're gonna not gonna be able to get things done in the house as quickly or easily, because you're waiting for your kid to do it, and we're processing that stuff. That's why my mom did everything.

So as I got older, I'm like, Mom, why did you do everything for us? She's like, it was faster. I had to get out of the house. She was way faster. If I had you clean up your older, I'm like, Mom, why did you do everything for us? She was like, it was faster. I had to get out of the house. She was way faster. If I had you clean up your own mass or do this, we would never have- Well, you just mentioned something

that we had to really shift big time in our house when Max came because- So you guys know that I'm like the, I'm more like Jessica, like with organization. Yeah. I'm like, I'm a little- I know, this is so funny. I gotta tell everybody. I sent a video, because I thought it was funny.

My wife gets excited about the funniest things. We're moving into place. She organized a spice drawer by an alphabetical order. So I sent it to you guys. Like, look at this stuff, my wife gets excited about. And of course, Adam's like, wow, that's awesome. Yeah. I love that stuff.

I do. So I do like that. I'm a little bit OCD about that. And when it was just Katrina and I, Katrina learned that about me. And so in result to taking care of me and helping me stay that way, she would always do the dishes and clean the house

and stay up on top of everything that that, well, when we had Max, just like any other parent probably recognizes when you have a kid, that's really tough to do. And I haven't changed. I'm still just as OCD as I was before having a kid. So what ended up happening, it's like, I don't ever, I don't really,

I mean occasionally I'll do this, but rarely ever, do I bathe and put max down anymore, because that's my, I've now a lot of that time, and she loves to do that. So you clean, I clean everything. So I do the dishes, I do the dishes every single night. I clean the counters, I clean that. I bet you it's meditative for you.

It actually became that way. So it was actually, it was funny how that was like for a moment in our relationship was this kind of struggle where I would get irritated. Now we'd be so annoyed like, I couldn't you just pick your, you put your purse there, you do this and now we get so frustrated, but I think, and then I thought to myself,

she never is begrudgingly putting our son down or do them. Like instead of me sitting on the couch and watching TV or doing something work wise, like, okay, I need to train myself that she's, that takes her a solid hour plus to do that. I can knock out a lot of cleaning at that time. And so it just became, and then it became meditative. And then I realized, oh my God,

this, what a stupid thing here. Isn't that funny? Yeah, it was, it could have been a massive thing in ouritative. And then I realized, oh my God, what a stupid thing here. Isn't that funny? Yeah, it could have been a massive thing in our relationship. And then I just finally said, you know what, if I care that much about it, then I just need to adopt it myself. Just take care of it, yeah. Yeah, and then I need to do it

when she's taking care of something that I don't have to deal with whatsoever. And she loves to do that. She loves to get Max ready and bathe them and choose the book and do all, and so it's like, I just became the guy who called that. I feel like that's such a relationship thing is at some point when a couple they're together They stay together for a while they have these things that they Yeah, why don't you do that why don't you do this? Do this we're down you and then at some point

There's this like acceptance like well, you know what I'm this side for us. You do this side for us Yeah, And okay. And then you have labor. It was such a dumb aha moment for me in our relationship because it's like, I care so much. She doesn't give a shit about that. Yeah. Right. I care so much about that. That why am I putting that on her? Yeah. Like it's not like she doesn't do a lot of other things. So I just need to train myself to recognize when she's doing those other things that maybe I don't do or I don't like you. I got to step up and do those things that the way I like my house. Jessica, I reach that with me where this might be a surprise to you guys, but I'm a bit absent minded and not very organized. What? I know you guys give me shit for me.

And I guess, I guess give me shit for anyway. Yeah. Yeah. She, uh, she reached a point where she's like, Oh, like you're just, you're not, not being, you're not just, you're not trying to be like a jerk or whatever you literally are just super absent minded. And it's my job in relationship to just organize everything and I'll, I'll do that. Yeah. And then I know there's certain things for myself that for her where I know like,

oh, this is my side of that, accept that. This is why you have a partner. It's so funny because in business, I don't know about you guys, but I think it's easier, maybe not. At least it was for, I know for us, one of the reasons why our partnership worked so well is we recognize our strengths and weaknesses

and we just move forward on our strengths and everybody else picks up the weaknesses aspect of it and we just move forward and we crush. We totally crush doing that. You got to do that in relationship. That's where that's your business. I mean, right. I'm lucky. People are like weird about it, right? They do. I mean, one of the things I recently just did our presentation for our business in my private Hampton group, right? So I'm with all these other founders and CEOs. And the thing, the first, sure, and I get this anytime I talk to somebody else

that has a business, they're always so baffled by, like, wait, there's four of you that are all owners. Like, and you guys have all these things going on, like, who does what? And how do you decide, like, what happens when a guy's working way more than another, like, they have all these questions around, like, what does that look like?

And it's like, you know, and it's a great analogy or segue to what we're talking about with the husband and wife thing. And it's like, it's not like I'm down there cleaning, and I'm like, I cleaned for an hour and 20 minutes. It only took her 45 minutes to put Max down. You know what I'm saying? Like, this is not fair.

You know, it's just like, it's just like, it doesn't work that. It's different animals. And it's the same thing for us. It's not like, you know, one of us go, Sal goes like, man, I spent a year writing that book and these guys didn't have to do anything for it. Like what, it's like nobody is measuring,

like who is working more hours on it. It's like, listen, we're a team. And this is why I love sports so much because you can see that when a team has it. Oh, it's what makes the championship teams. This is what, like in professional sports, everybody's fucking a killer. Everybody is good.

There's nobody's, they were the greatest of their town, all of them are, and they all get into this. And then what makes a professional team so great is they find a way to dissolve the egos or align themselves to work cohesively and nobody is measuring oh you scored more points or I got you you always pass ball you never it's like they they care about winning more than they care about their personal accolades and that's how that's what makes a successful business that's what makes a successful marriage is learning

that you you go to war with these people the the desired outcome is to win, is to dominate, is to crush, at all costs. And if that means sometimes you're having to carry the boat the most, who cares? Actually, if anything, I'm gonna add to that. It's an honor. The attitude is when you're in that position and you feel that way about the people

you're working with or who you're married to, and you're in that position, it's not a, well, it's my turn to shoulder the burden, it's more like a, finally, I get to provide this. This is an honor, I get to do this for these people. It's a totally different feeling, and it produces the best outcomes, period, and a story. But it's an attitude.

It's all about the doctor. You know, not it's my time to kind of put up some points here. You know, it's like, you just, you pass it around and you hope that you're a winning team in that sort of a. And if you did a good job marrying the right, you know, spouse and or marrying the right business partners, then they're the ones, they're the type that will appreciate and see that. And then they'll want to come over the top when it's their turn to carry the rock. You know, when it's their turn, when they have to step up and do their thing,

they'll do it with pride. They'll do it with honor. Yeah, they'll do it in a sense. It's like, oh man, Justin did so much for us in this. I can't wait to show him what I'm going to bring to the table next week. Yeah. So it's like, you got to have that attitude and you can't nitpick and match, but it is rare. It's rare. it's rare that you've got to find it. You know what it takes, you just said, marry the right person. Someone might be like, well, you know, how am I gonna find this perfect person? It's not that.

I think the thing you wanna look for is, are they growth-minded? Are you with somebody, or are you partnering with people that are growth-minded? Because you're gonna encounter lots of challenges, and a growth-minded person is gonna try to figure out how they can grow and evolve to work through these challenges. Somebody who's rigid, when the challenges come, you're screwed.

You guys are all super growth-minded. So every time we hit a challenge, everybody's trying to figure out, okay, how do I get better or what can we do to move through this challenge? Oh, yeah, that's the key. Huge red flag. If you're in the dating circle right now and out there trying to find a partner and you're going on dates and you're hearing a person sitting across the dinner table saying things

like, I am this way. Or these are the things. Like super ridges. Yeah, this is the way we just don't want to do it. This is just how I am. I was like, oh shit, you run, run away. So it's like that. It's just like that.

You don't even want to try and be that person. You would say, even if it fits what you think is compatible to you, people that say stuff like that are just not growth my day. You identify as this character who only does this thing is like, you're not growth my day. Plus you're assuming, even if they did fit you perfectly, you're assuming that you're not gonna change. You think you're gonna be the same person in 10 or 20 years?

First of all, if you are the same person you are today in 20 years, something went terribly wrong. You can, like how is that even possible? Unless you were like in 20 years, something went terribly wrong. Yeah. You can, like, how is that even possible unless you were like in a, put in a vacuum to your development, just stop. I used to think that was so funny when I'd meet, I'd run into people that I hadn't seen in like 10 or 20 years or like old high school people would get together when I got older and they'd be like, you're so different.

You changed so much. I'm not so. And I know that would be my response. I'd be like, thank God. Completely. I definitely do not want to be known as like, I was exactly the same as I was when I was in high school with you. You know what's funny?

You just reminded me of- But some people like want that. They're like, they're mad at you because- You're not the same high school person. You're the same kid. You just reminded me of a study that I read on life satisfaction. Life satisfaction slowly goes up over the years up until we're like 70 or 80.

So in other words, as you get older and less able body oftentimes more sick, your life satisfaction score tends to rise throughout most of your life until towards end. Now why is that? Wisdom, experience. You grow as a person. Life actually gets harder, by the way,

as you get older, it doesn't get easier, but yet you get more life satisfaction. I was talking with, we were watching, what were we watching? Jessica and I were watching something. I don't remember we were watching, but I was commenting on how old cultures tend to treat their elderly.

First of all, probably the blue zone. Maybe, maybe, versus how American culture treats us their elderly. First out, probably the blue zone. Maybe, maybe, and versus how American culture treats us or elderly. It totally was that blue zone. Yeah, there's parts of that where they revere the 100 year old woman. It was. It was.

I told it, I said, American culture has done some incredible things. In American culture, the reason why it does incredible things, it's a new, it's a very new culture in comparison to lots of other cultures which are very old. And there's value to that. Like we're very innovative.

We're the most innovative culture ever, right? We're innovative. We, we, we, we, multi-cultural. Yes, but it's, but it's innovative because it's new, it's young. We, we value independence. We value people who are creative in different, standing out from the crowd.

It's very different from other old cultures where you want to form into the crowd is tend to what they do what they tend to do. But one bad thing is we don't revere our elderly. You go to old cultures go to China, Japan, go to the Mediterranean and the elderly are the old. Oh, if you're sitting on a bus and somebody older than you standing up next to you, even if they're able to buy you, you let them sit down. Otherwise, everybody's looking at you,

like, what's wrong with you, right? You wanna listen to the old person's story. You wanna open the door for them. You wanna hear what they have, you know, you don't, you know, act disrespectful to an old lady, an old man, or whatever. Now, they revere their elderly, and there's reason for that. There's tremendous value that they bring to the table

because of their wisdom. They're basically you, but with way more experience. So it's like, why do we treat the elderly the way we do when really you're looking at 70 year old person, that person, imagine when you're 70, what you, you know, with your current rate of growth, where you're going to be, that is wisdom right there. That's applicable to you as a human, definitely tap into that. Yeah. I've told you guys before, it was actually a really, it's a strong memory I have as a trainer because it shocked me.

And it was when I was running boot camps. At that time I had like, I don't know, 20 or so people that were in this camp. And I used to love to talk to them for the same reason that you said like, because they were all advanced stage, right? I was, they were the youngest person I think in that class was 50 you know late 40s was the youngest all the way up to like 70 so years old and you were in your 20s

Yeah, I'm in my 20s at this time and I remember You know going like you know to asking them stories about their lives and stuff like that and all in the group I've got everything everything from people people that have five, six kids, older people that only have one kid or no kid or like kids are all way grown, still raising kids. So I had a great eclectic group, right? And I remember asking, you know, when you guys all reflect on your lives,

like is there, was there a phase? Like, you know, like your 20s were like, like you think of your 20 to 25, like those were the best times. Like what was, I asked all of them, what their best times, every single one of them said right now. Yeah.

And I thought, and I'm looking at, and then like 70 year olds, I can barely squat, move, and like, and I'm thinking, they're like, we're tired and just kind of do their thing. And I'm like, really? Every single one of them said right now, is the best time of my life.

Like, I thought that was really fascinating, but at highlights, the point you're said right now is the best time of my life. Like I'm, I thought that was really fascinating, but it highlights the point you're making right now, is that, and of course I can quite, like what do you mean? Like why now, why not? When you were 30 and like, wow, you know, you're more established, you're much wiser, you're calmer about these things.

You've settled in with your life partner, you've raised your, like how funny is it that we believe the opposite? We look at media, like, you think youth is so, well well look based on media. Who would you think has the best sex? Young people in their 20s not true look at the data Couples in their 50s who've been married for years and 60s report better sex. What huh? That's the truth So it's like so distorted. Why is it so distorted because

youth and sex sells. So we get this distorted image of what's important. Just like the fitness industry, right? They make money off supplements. So if you just looked at the industry and the media, you would think that supplements play a much bigger role than they actually do. And in fact, they play almost no role in your progress.

Yeah. It's the same thing with the media. It's all about youth, about sexy, about hot, about buying things. So you think, oh, this is, this is what life's all about because it's presenting this image and it's distorting reality. Reality is those things are not important. And then like the sex part, it gets better as you become old and wrinkly, which is, you know, ironic. I know. I know. I know. We just don't want to watch the videos. There's a little bit of a, yeah, just in sake, I tried it. I tried it.

I can't get into it. Adam, I want to ask you how your abstinence from Canada has been going? Yeah, I've been, I've been super consistent now. I'm over over a month. It's been over a month that I haven't, not bad. I, you know, it was interesting. I had a week last week, just a lot on our plate with business and some personal stuff.

Good stuff, all good stuff though, like good personal stuff. So, but it was keeping me up at night and I was having our time and Doug heard me and he's like, hey, have you tried the Ned sleep? And I'm like, yeah, yeah, yeah, I'd like totally discounted. Yeah, yeah, yeah, I've done that. I'm doing my mellow, I'm doing this, I'm doing this. I'm like, I'm doing everything, right?

I'm doing everything, and I'm still not sleeping well right now. And I went home and I thought I was like, you know, actually, I really haven't. I don't think I actually have tried the Ned sleep since I've been off cannabis. I bet you were health sensitive at all. So I mean, that was really interesting. It's a cannabinoid receptor. I haven't. Yeah, exactly. I have not tried the Ned sleep since I have abstained from cannabis for this period of time. And boy, it only took like one little dropper. And I felt it felt like a warm splash of like water came over me. I'm serious. It was a really like cool feeling considering that I'd done that a million times already, right? Or not a million exaggeration, but a lot. And, you know, and I would feeling considering that I'd done that a million times already, right? Or not a million exaggeration, but a lot.

And, you know, and I would report back that I could feel a little bit of a difference from it, for sure, and I like the product, right? Even though I tell about it. What was the timing of it? Like, when did you take it before? About 45 minutes. Oh, okay. So, I really felt it.

I really feel it and then go to bed. Yeah, so I took it like, I want to say after dinner, sometimes, so I'm, so mind you, I ate too. So it might have hit me faster if I was on an empty stomach. So I'd already eaten dinner and so it took about 45 minutes, you know, to, to like, that get that feeling. Yeah. But really interesting because I was for a long time, I can't remember the, or for it's been a long time, I felt that much angst. I don't even know if I, I don't like saying anxiety because I wasn't, wasn't like, it wasn't like a negative thing. I wasn't remember the or for it's been a long time since I felt that much angst. I don't even know if I don't like saying anxiety because I wasn't like it wasn't like a negative thing. I wasn't like I was like almost like a little kid. Yeah, excited. Yeah.

A little bit excited and angst right? That would be the best way to get it. Yeah. Yeah. So I kind of had angst a lot and and really I knew that it was there and that's why I wasn't sleeping well and I tried all these other things and then taking. And then taking that, I like let it, like I said, it felt like it washed away with a warm thing of water, it was really wild. And I'm, of course, attribute that to being off cannabis and I must have been ultra sensitive to it. So that was pretty cool that that happened.

But that's great. Yeah, that's awesome. Speaking of partners, are your kids all taking the kids multivitamin the higher? Yeah, max loves it. He takes it every day. Well, we talk about, you know, we are earlier, I could have brought this up when we were talking about that too, because we've trained him to get, do certain things.

One of the things he's trained to do is to take his multivitamin every day. And because it's, I mean, it's not Flintstone sugar good, but it's still flavorful enough that he likes to take it, that he's actually trained to ask for. And it's in that bright yellow bottle, so he knows where it's still flavorful enough that he likes to take it, that he's actually trained to ask for. And it's in that bright yellow bottle, so he knows where it's at all times. So he'll come, you know. When we partnered with them, I did more research in the kids' multivitamins.

They're right. You know how they talk about, it's not a gummy candy. It's the kids' multivitamins are basically sugar, glorified. Yeah. It's just candy. Candy, dude, that you're giving your kids.

Yeah, yeah. That's crazy. I know. That's why I've avoided it for so long. Yeah, yeah, cuz it's just literally just I mean, I wouldn't even honestly I wouldn't even give it to Maxiv wasn't for you finding them. Yeah, you found him first and then you're like Oh, yeah, this is legit and then I was like, okay, well then other than that I would have I would have just tried to do it through whole foods Dude, did you guys maybe you did you listen to the all-in podcast where they talked about the reverse vaccine for autoimmune issues. No, I've actually, bro. I've actually been really, you know, what ever since they did their, excuse me, did their, uh, revert all in some way. Yeah. I haven't been listening. No, it's an inverse vaccine. They call it. Okay. Uh, what is that?

Bro, this is, okay. So autoimmune issues are like the bane of Western medicine, right? Like multiple sclerosis, Crohn's disease, rheumatoid arthritis, chronic issues. Surrious is like it answers for. The only options we have are to systematically or generally depress the immune system. Okay, so let's bring your total immune system down so you don't get this hyper reaction. But that's not good either because you have all kinds of potential negative and sometimes really bad effects from depressing the immune system. Everything from like increased rates of cancer to lots of other diseases because you need your immune system to be functional. By the way, an immune, an autoimmune issue is when your body recognizes a protein in your own body as a foreign invader and attacks it.

It could be in the skin, it could be in the, you know, myelin sheaths over your nerves, like a multiple sclerosis, it could be in the gut, like in Crohn's disease. So, it's literally a immune system destroying your body is what autoimmune issues are. And autoimmune, you could kind of loosely put food allergies in that as well, where your body identifies something that shouldn't be considered a forn invader as it's thing that they need to mouth this crazy attack on. Anyway, they've taken these a vaccine and what they do is they use like a glycolytic, I

think, in casing, which is basically like a sugar molecule. And they put this in the liver and the liver takes this in this protein. So let's say you have a skin issue. They'll take the protein that your body's identifying as a foreign invader. They'll encase it in, I think it's like a glycolytic encasing. They bring it in the liver, the body then goes,

oh, this I guess isn't a bad, this is not a bad protein. Okay, shuts it off. They did this in mice. What? They did this in mice. So they can genetically modify mice to make them develop things like multiple sclerosis or other diseases.

So they know, like these are all gonna get MS. They gave this inverse vaccine to mice. No MS. It really does. What? Yeah. What? So how's this not like, this is not like the lyrics?

It is going crazy. This is going all over the place. So it's pretty crazy. So it's able to kind of sneak past that like aggressive, like defensive response from the immune system? Yes. So now your body, so they,

so this is what they do, they take a special group of cells in the liver that present antigens to T cells and tell them that they're safe. So the liver has these special cells because while it filters blood, it must also differentiate between dangerous foreign antigens like from bacteria and safe ones.

So your liver already possesses these cells that can say, oh, these are safe, basically. So it's using this natural system in the liver and they did this with the MS and it worked. So this could be the beginning of a total revolution with a lot of class of mess in the process. Now, okay, let's play this out. You get this, okay, let's say I get this, right? Versus psoriasis. Now, what I would predict would end up happening

is these people having to use this quite frequently because we know that if you go and bench eat again and you have potential a leaky gut, those proteins could leak into the bloodstream again and then I would think could- So that's different than autoimmune, right? Food intolerance. Isn't that how it starts?

No, autoimmune is, we're not quite sure what's happening with autoimmune issues. Like why is your body recognizing your skin as a foreign invader? Why is it targeting? Why is it targeting? Yeah, or the thyroid, right, with like Hashimoto's, right? So this is different.

I don't know what the side effects are gonna be or the potential effects. Maybe, I don't know, who knows what the potentials could be, but for now, this is the first time they've ever been able to get these mice to like not get MS, and they're supposed to. So it's a huge potential, right? Huge potential, but this could be one of the greatest breakthroughs

on my internet. Oh my God, autoimmune. I mean, how many, what's the percentage of people that suffer from some hormone? It's gonna be huge. It's gonna be huge these days. It's growing. And the treatments are terrible.

I have a family member with Crohn's disease. And it's so bad that they have to do a form of chemo. So in order to get the... You heard me talk about the research sets on childhood trauma related to autoimmune. Yeah. That's interesting to me, right? So if that, there's gotta be some sort of correlation to autoimmune. Yeah. That's interesting to me, right? So if that, like, there's got to be some sort of correlation

to stress. Of course. And obviously we know that stress, like triggers it, right? To flare up if you have any sort of autoimmune issues. But it's interesting that more than 50% of people that have suffered from childhood trauma also have autoimmune issues. I think it has, my guess is my theory.

My theory is that if you mentally view yourself as the enemy is bad, is not good, is garbage, eventually immune system will follow. That's my theory. So, and if you're going through a lot of trauma as a child, children are programmed to internalize. If there's something wrong with your caregiver, it's better survival for you to believe that it's you, so that you change and fix something so that you don't get

tossed aside or whatever. So if you constantly view yourself as not good, there's so much psychological influence. I think that we're still just learning and unpacking. Nonetheless, you come out of that trauma, okay, that's what happened, like, okay, can we teach the immune system something different now? Yeah, I mean, that'd be awesome. I know, right? Okay. Because I said, like the treatments are terrible.

Have you seen people who treat like psoriasis and eczema with the steroids and then stop taking them because they stop working what happens? That gets worse. Way bad. I mean, that happened to me. I knew a girl that this, she had to wait, it like took three months for it to reverse out. She stopped using everything.

Her skin got so bad she had to stay home and look like she got burned. I mean, I wish I was that I never went down the path of taking the shots I did years ago because my psoriasis I thought, well, I mean, of course, when you have it, you think it's awful or it's huge or it's a big thing, but I mean, it was literally like a spot that big

and in like a couple of random spots in my body. And that was enough for me to be like, oh my God, I need to go fix it. And I would get the shots. And the shots originally would work. Like it would get it. And you're like, oh my God, this is amazing. And then after like a couple of years of doing that,

then it like nothing, then it wasn't working anymore. Then it was like, oh, fuck it, I'm gonna stop doing it. And then it just, wow. Yeah. Oh yeah. And then to this day, like it's my surrises today, even though my diet and stress and all the other things are in more check today than they ever were,

you know, say 15, 20 years ago, it's worse than what it was. So it's, and I really attributed to that cycle that I went through when I was injecting the steroid to try and, you know, suppress it because it really wasn't addressing anything. Uh, who's got a shout out today? Do you want a shout out?

The cake shot? Or what's it called? Oh, Marlon? Yeah. How have you given him a shout out? I don't think I've given, have we should give more? Because Marlon's going to be in here today. He doesn't, he's not going to hear it today.

He's got a local, um, jam. Actually, Marlon is actually a good friend of mine. He trained with me when, so we were getting it, we were both working out at, it's MarFIT is Instagram. So Instagram is underscore, Mar, M-A-R, F-I-T, underscore, and then he's got a local business. Basically, I mean, I think it's brilliant what he's doing.

He's trying to be the Brett Contreras of Northern California. I mean, he's attracted all the local girls that are trying to build their butt and he's completely built a business around that. And he's just a good guy, really good guy. Been a trainer for a long time now, competed with me. He was, he was he pro like you? I don't know if Mara went pro.

I know he was chasing it when I left. He got, it's a bunch of, oh yeah, it's a big club. I mean, it's really, the girls working out their blood. I, for the longest time, I, Mara was going to hear this thing. I think it's going to be funny. I used to think he was gay. I thought he was gay for the longest time until I met him. Yeah, I did.

He, I totally thought he, I thought he was. He opposite direction. Yeah, yeah. No, he's, he's totally a straight dude. And I had no idea I thought he was. I thought he was. He's a direct. Yeah, no, he's totally a straight dude. And I had no idea the whole time that we were hanging out. I just assumed he was a gay guy. I was just like, I mean, I have a couple other gay friends. And I'm like, his personality just came off

like flamboyant like that. And I just thought he was. And then I remember him telling me about his girl. And I'm like, oh, I didn't know you were. That's his whole time that you kind of liked me. You know what I'm saying? You're're disappointed. I was totally like that.

I was like, I think. I'm stupid. Oh, you like my physique? Yeah. So shout out to Marge, you'd much like to have him. He'll be in here today. So and he's got a great little GM too. Joy mode was created because the products in the market are terrible.

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Hi, Susanna. How can we help you? Hi, hi. Very weird to be talking to you. But I'll get right to my question, but I do have to start by saying, thank you. You three have made such a crazy impact on my life. I can't even begin to say thanks, but I'm going to anyway. So thanks to you three to Doug and everybody that works so hard behind the scenes.

It's much appreciated. Thank you. Thank you. Of course. So kind of in summary, my question is how to approach Maps and Obolic, which I assume is the right program for me. Given my mangle is kind of regulating my hormones, my cycle, and of course also focusing on improving strength

and muscle composition. So just a really brief background. I'm 25 now, and I've been a competitive athlete for the majority of my life. So I was a swimmer and then a collegiate mid-distance, distance runner. And I was pretty classic. Over training, obsessive exercise, under eating,

and I ended up losing my period for about seven years completely. Now, over the last year, I'm in a much better place. So I found you guys about a year ago. And I have since started about a year ago, and I have since started focusing on strength training, which I've always loved. So it's really nice to be back there. And I've definitely still went over training, but I've been mainly focused on strength training, really cut down on the cardio, eating a lot more. And I've seen

so many benefits, both physically and mentally, which has been awesome. And I have gotten my cycle back, but it's extremely irregular. Some days or some months, it just doesn't show up. And it's just kind of all over the place. So with that being said, kind of currently, after some pretty heavy hinting, my husband got me maps in a ballad for my birthday, which was awesome. I went through the pre-phase. I did do some weeks where I made it a three-day week workout, just because I wanted to be in the gym a little bit more,

but I liked it so much. I did it five weeks, but then I hit pause before going into phase one, because I was a little bit unsure how to approach it. So that kind of brings me to my question, which is kind of two questions, but the first part is, I'm not sure whether you all would recommend. I do the two or three day week foundational workout. The main reason I would want to do three is just because I like practicing the big lifts more than once a week.

And then kind of with that, I've started enjoying so much shorter workouts to like 40 minutes as opposed to 60, 70. So I don't know if you'd support me maybe splitting one or even two of the workouts up over the course of two days. So that's kind of the first half. And then the second half is just a quick add-on.

There are some exercises, namely the hip thrust that I really like because I am pretty quiet dominant. And so I guess, is there a way to add that in? Can I just add a couple sets? Can it replace one exercise or should I really just run through exactly as it slayed out the first time around? Great question. You're on the right track. I think what would well, let me ask you some more questions. You said you're you're feel like things are starting to balance out a little

bit. How is your sleep and how is your your caloric intake? I know you know you you know it in there that in this very common for athletes, especially female athletes, you've had some issues with food in the past. How how are your calories now and how sleep and stress and all that stuff? Yeah, for sure. So sleep is definitely gotten a lot better. I've always been a pretty bad sleeper, but I would say I get probably seven-ish hours a night, maybe eight sometimes. And then with the caloric intake, that has also improved a lot.

So back in college, when I was running 40, 50 miles a week and cross training, I was probably eating like 2000 calories a day. And now I don't track much because it can be a little bit triggering for me, but on days that I do, I'm between 22 and sometimes up to 2700 and I'm not really seeing any increase in fat. I feel just generally much better. Awesome. I would push the calories and keep them around 2500 or more based off of what you just said. Three days a week is perfectly fine until you get to phase three then I'd go down to two days a week, because phase three is a lot of volume. There's a lot more reps, low rest.

So then I'd go down to two days a week when you get to phase three. As far as hip thrust are concerned, you can go ahead and swap out the front squats in both phases and all the phases and throw in hip thrust. And that'll be the program that you follow. And that's pretty much it. It's pretty straightforward.

I think you'll be very pleased with how your body responds that's pretty much it. It's pretty straightforward. I think you'll be very pleased with how your body responds. I don't have much to add to that. I think that's the exact same advice. Are you doing any running right now in conjunction with this or are you just strength training? Yeah, so I had stopped running for a while because I had a hip injury,

but I started kind of up again, I mean, like 10 miles a week, just slow. I do that in a lot of walking, but that's pretty much the only cardio I do. Okay, so it sounds easy for you. Yeah, 10 miles a week is... That's okay, but I do want to highlight that if we have a goal of building our booty because we're quad-darmant, that's not helping you, just so you know. Yeah, I know.

So just keep... I'm totally okay with it. I would prefer. You did mid-distance. Hikes and like uphill, maybe uphill sprints. I was gonna say, if you did mid-distance, if you're okay with sprinting. Yeah, I would love to see you sprint up.

Yeah. Sprinting uphill will be way better for you than going for flat long runs. In particular with the developing the butt. Like it sounds like you have a pretty good balance as far as how much volume of training you're doing. I'm okay with that, but if you came to me and I heard the goal right, like this is like,

I wanna make sure health is number one, make sure your periods are regular, eating enough food, and then I also want to do hip thrust because I'm quad-dominant, so that says to me that you wanna build your butt, I would tell you that running that much is gonna make it really difficult because you're gonna continue to reinforce that quad- that quad dominant signal by running all the time.

I would also emphasize that with the hip hinging, like with your thrust, your hip bridging in your trigger sessions and making sure to take like a hip circle. And we add that in as an emphasis that you're continually kind of repeating that signal. So we're getting that kind of stimulus that you're going to carry over into your foundational work. Yeah. So two things. So with the Hill Sprints, you want to treat them like strength training.

So let's say normally you would go in a run and it would take you 20 or 30 minutes, give yourself the same amount of time, and you would do sets of sprints. So you would sprint up a hill as fast as you can. You'd come down, wait till you caught your breath, wait till everything's ready to go, where you can explode again. So it's more anaerobic. It's anaerobic, it's muscle building,

not so much like the distance type running. And that'll actually probably build little muscle on you. You have access to a sled too, by the way. I don't, and I keep trying to think ways to make a makeshift one because you guys talk about it so much. So I typically work out my garage, we don't really have much like a yard.

So I don't know how I can mimic that. I wish I did. Yeah, I know, it's a bit expensive. Push your car. Yeah. Yeah, until you want to make that kind of an investment, but it is a great one. So especially a drag, a sled drag building a volume there would really help kind of

close to your chain. Do you know what your body fat percentage is at? I don't. I know back in college, I did a Dexascan and it was like 14%. Now I put on close to 20 pounds since then. I honestly, I don't want to try and guess because I'm probably all so I don't know. I have no idea. You look pretty lean just by looking at your face.

So I would, you gotta push the calories and you're probably gonna have to keep pushing the calories for a little while consistently to see your period become a little more consistent. That's the first point that I would go. How long have you been in that? I mean, I actually think her calories are great where she's at.

I don't think you. Just because her period's still spot. Well, I know, but that might have to do with just, it has, how long's it been in that? I mean, I actually think her calories are great where she's at. I don't think just because her period still spot Well, I know but that that might have to do with just it has how long's it been since you've been eating that many calories and not really pushing the running like crazy It's been a year or has been way less No, I'd say it's been probably about a year now I will say one thing that I'm changing is I was kind of intermittent fasting not really purposefully But I have kind of read more than that can kind of grow a woman's hormones so our stomachs this week.

Oh, okay, so yeah, I mean, give it some time with that. I think that's for sure, stop that. That was always, yeah, that was the first thing that we would always do with female clients with further period regularity. There's always stress management, gut health, but the first thing with someone like you would be calories. And really it's just you want to tell your body it's safe to get pregnant.

Not necessarily trying to get pregnant, but that's the point. So I would go, I would go 2500 a little more, push the calories, just be consistent with it. Let tell your body that it's safe. And then you'll probably start to see more regularity, unless there's some gut issues that are underlining, which, you know, that's kind of common, especially with athletes, we tend to have inflamed guts

and that tends to be a common issue as well. But I would do that and you should notice within 30 to 45 days, maybe 60 days, so over the course of two months, kind of nice, two nice consistent periods. Yeah, I think right away by eliminating the fasting, she's going to see your response from that alone. Yeah, just the fasting, because fasting would do the same thing.

Yeah. She just now, you said you just stopped it last week, right? Yeah, this week. Oh, yeah. How long are you fasting for? I mean, I wouldn't really do it on purpose. I just felt kind of like slower if I had breakfast when I first got to work. So I'd probably have a cup or two of coffee and then eat around

12 stop around nine or so. Do you get lethargic for meeting in the morning? I do kind of I just makes yeah, it's makes me a little bit more tired. Yeah. Eat a fat protein breakfast. Don't eat any carbs It does sound like you might have a little bit of gut stuff going on, because that's kind of a telltale sign, right? You'll eat people with gut issues will eat something with carbohydrates or starches and they'll get this crazy crash of energy. So you could just do literally like, you know, four scrambled eggs, some bacon with your coffee and that you should be okay. You should notice no like drop in energy from that.

Are you in our holistic health forum, the free one with Cabral's team? No. Okay, you should join that. You should join that and as you're going through this, you know, maybe trying different foods for breakfast, it's a free forum. We got a bunch of doctors and medical professionals

that are in there to support. And if Sal is right, that there's potential underlining issues that you have going on, they'll help you troubleshoot that, and then that would be the place you go to get the testing done, and then for them to take you through that. So that could be very well a possibility,

and they'll probably even be able to pick up on it faster than we would. Do you have a stressful job? Are you wearing scrubs? Do you have a stressful job? Looks like you're wearing scrubs. Honestly, no, I'm a genetic counselor, and I love my job.

So I just got at a grad school. I'm less stressed than I've ever been in my life. Oh, beautiful. Yeah, you're on the right track. You really are. I think you're in a good place. Three days a week, phase one, phase two, two days a week, phase three, switch out front squats for hip thrusts,

keep the calories consistent. Go get strong. And yeah, and if you're getting stronger consistently, you're on the right path for sure awesome all right thanks for calling in yeah thanks so much all the best you and your families thank you you too thank you yeah good you that was pretty straightforward she's in a good place I think she's in a really good place and I even think because I 25 other calories a lot of calories bro that's a I think what she was at 22 to 27 so I'm like stay consistent in the

middle you know what that usually means to, I think what she was at 22 to 27. So I'm like, stay consistent in the middle. You know what that usually means to me? I'm more often than not closer to 22 than I am. I mean, that's fair. That's a fair, like with someone like that who does extreme stuff, you're, she probably would overestimate on calories and underestimate on how much training she's doing.

So, and the only other thing that I would add her to consider if you really want to build the butt and you're doing this repetitive running on flat ground, that's part of the problem is that you are so quite dumb. Yeah, it's good since running is a butt like a burner. In other words, you're gonna lose your butt. Sprinting is about builder. It's a integrator.

Very different. Yeah. Our next caller is Meg from Pennsylvania. Meg, what's happening? How can we help you? They look so real. Thank you guys. I do take those backgrounds more serious.

So question here, right? It's the crossover between weightlifting and mobility. So, in avid spinner, I spend five to seven times a week, 45 minute classes. With that has come all of the traditional cyclist ailments, specifically tight hips, ankle mobility opportunities. And so, I guess also for background, I do weight lift a couple times a week, two to three times a week.

When I rode in, I was running anabolic. This week I started symmetry, right? So really exciting there. And you guys have really encouraged me in the mobility space. And I have seen a tremendous improvement from practicing things like 1990s and combat stretch daily, right? So, so thank you all, right? I really feel like you helped me personally there. Yeah. And I guess like Instagram's figured out the algorithms figured out that I like mobility stuff now So my feet is just exploding with this content around hit mobility and I was wanting you guys to weigh in

I sent some links that I think will help here and it's this cross between like mobility work, but also weightlifting. And so they're sitting leg raises, standing leg raises, and also using bands and kettlebells to weight them down. And the implication of this content, or at least with these content creators are saying is that perhaps my hips aren't strong enough, and that's what's causing some of the problem. But when I watch these exercises, I just like my hip flexors start tingling just watching them Like I'm like I this can't possibly help. Yeah, so I'm wanting you guys to kind of weigh in like should I be trying these things or

You know, it's like my gut reaction, right? Like this is not gonna help my problem So all mobility issues are a lack of strength. Yeah, right? Like this is not going to help my problem. So all mobility issues are a lack of strength. That's right. Yeah. Okay. So what happens is this because you, you know, people are like, what do you mean by that? The central nervous system is what controls whether or not muscles are tight or not tight. And if it senses instability, or it doesn't feel safe, it'll tighten muscles up, which means we have to restrict, to restrict mobility. Okay, so it's lack of strength.

If your body was really strong in all kinds of different ranges of motion, you have no mobility issues. Tightness comes from your body sensing instability. Okay. That being said, what you sent was a lot of hip flexor strengthening exercises, which can be very valuable, but you do a lot of spin. Your hip flexors are getting worked like crazy. Your hip issues, I'm gonna guess,

probably have to do with external internal rotation and abduction, okay. And by the way, when you do like the stuff that we teach, like 90 90s in you are supposed, and I don't know, have did you go through our maps prime pro webinar that we did? If you haven't done that, you should follow that. There's a free, there's a free webinar.

There's a free webinar online. It's maps prime pro webinar dot com. Is that right? Doug or just prime pro webinar dot com prime pro webinar dot com. I take you through 50 minutes of mobility work. The most important part is the cues, because where you are going to build strength is by intensifying it in the isometric position. So you can use that tension as much as you can.

You can build strength without weights being there. So you don't necessarily have to add a band or add this stuff to build strength in the hips. And then you can do exercises like lateral sled drags or two walking movements like that to build even more strength there. But the main focus I would put you on is like really progressing the 90, 90 with the hips. Yeah, Meg, let me give you an example

of what I was talking about earlier because this might help you It's not it weakness doesn't mean you're weak Necessarily it means that your body doesn't feel safe in a particular range of motion or movement Because it's lacking the stability to do so and that can also happen if you're so strong in one direction and the supporting directions don't necessarily match. So to give you an example, imagine if you put a kid in a wagon and you're gonna pull the wagon. You're only gonna pull it as fast as you think the kid can hold themselves up. Otherwise you're gonna pull too fast and your kids

gonna fly out of the wagon. Okay. So your hips are probably really strong in that spin position, but they're probably the lateral stability, your ability to bring your knees out and rotate your hips doesn't match the strength of the type of strength and stability you have moving in that direction. So it's going to tighten up, everything's going to tighten up and try and keep you safe. So your strength in other directions doesn't match the strength that you've overdeveloped. And so that causes instability, which leads to immobility. Does that make sense? Yeah, because when I played pickle ball for the first time the other week, I had to move laterally. It was like a cartoon, like I kind of fell over. Yep, that's why I was going to recommend Maths Performance mainly because that's one of the

programs that we deliberately put emphasis on multi-planar type of strength, which, you know, if you're pretty much in that fixed position a lot of times and spin is your thing, to get you outside of that and to rotate and to move laterally is going to be crucial for you to regain that kind of balance. Otherwise, you're just going to overcompensate continuously. Your body is like smart. It's going to move and operate in a way that you can pull off the movement, but it's not ideal. Can I ask why spend five to seven days a week? So I just really like spin. I don't know if it's the community aspect. I'm sure it's partly the community aspect, but I also think there's an element of the individual performance and at all. I mean, I also walk and wait lift. How long have you been to a spin for like that?

I mean, I also walk and wait left. How long have you been doing spin for like that? I've actually backed down a lot, guys. I used to do way more, but two, three years. Okay. All right. It's hard to believe because I hate spin so much. I want to hear someone say they love it. I'm like, you're a big spinner.

No, I'm just kidding. Okay, so that's good. Here's a deal. You're doing way too much strength training other shit to do that much spin. You just, that's a lot. Yeah. Even one day a week, a five days of spin, okay?

So one time a day on those days, it's, spin is not a leisurely bike ride. I know because I manage gyms, it's intense workout. If you're strength training more than like once a week, it's too much. Okay, straight out, that's just gonna be too much. In fact, you're probably chronically than like once a week, it's too much. Okay, straight out. That's just going to be too much. In fact, you're probably chronically slightly over trained is what I would guess. In fact, if you were my client and you hired me, I would say you're only going to strength training once a week, and that's it. And then the rest of the time you could do mobility work.

This is the reason why I asked you where I was going with that question is it's important that we define what your goal is and what you really care about. Because if you came to me and you just said, oh, my hips are a little bit of an issue, what can we do to address it? I would recommend maybe performance and some ability stuff, some lateral strength training to compliment your spin class. But if you're like, I'm where I'm at body fat percentage, where I is, where I'm at strength wise, where I'm, I love where I'm at and I love what I do, I wouldn't take that away from you. where I'm at body fat percentage, where I'm at strength wise, where I love where I'm at and I love what I do, I wouldn't take that away from you. But if you told me conflicting goals,

I wanna build this or I wanna look like this or I wanna be stronger this way, like then I would tell you the truth, which is our five to seven days of spin class is keeping us from getting your goals. So it really comes down to what do you really want? And if you want us to support your spin, which is we can do, or do you want to move out of that a little bit and try something else? And it's there's no wrong answer here.

Mm-hmm. Yeah, what is your goal? What do you want out of exercise? What do you want? Well, what I want out of exercise and what I think Spin gives me is mental sanity, right? Like so I'm in the middle of dissertation right now for the PhD, I work full-time job. Like Spin is fun, social. Like I'm not really looking to change that, right? I started weightlifting honestly to get better at Spin, right? So I don't know.

That's very helpful. That's okay, that's okay. Living for these two of Masterful. That is super, like literally super helpful. That's okay. That's okay. Live in Thursday's two of Mass Performance. That is super, like literally super helpful. That's right. I would do strength training once a week and then you can add hip mobility movements. Like I think 90, 90 is going to be a friend. Huge.

I think lateral sled dragging would be also another kind of strength slash mobility movement that you could do here and there. I'll see, simplify it and just do Mass Performance Phase 2. Stick there for a long period of time. I mean, that's got everything in it. It's everything you need in terms of multi-planner strength. But only one day a week. One day a week. One day a week. Just that. And you're good. Do you have Mass Performance, Meg? I don't. All right, we'll send that to you. And then just for queuing purposes, so you get the desired outcome,

go look at that prime webinar. That I did because how you do the mobility stuff is the difference maker on how much strength and progress you'll see. Here's what'll happen. You're gonna do that. If you follow his mobility class and you get to the hip part, you'll know if you're on the right track,

if you feel immediately better. You'll do the movement, you'll stand up and be like, whoa, I feel so much better. You if you're on the right track, if you feel immediately better. You'll do the movement, you'll stand up, and be like, whoa, I feel so much better. You know you're on the right, holding it on that. Yeah, you know you're on the right path, because with the mobility movements, you're just, they turn on the CNS

in the way that you need to. So you'll temporarily have more stability, even though we haven't really built strength or muscle yet, in the short term, you'll get more stability, and you'll notice it. You'll move around. And then you use that move that you find the most benefit from as your

primer going into your spin class. So I think that 90 90. Yeah, what do you get? What do you get in a PhD in, by the way? Industrial engineering. Oh, wow. Good for you. That's awesome.

Thank you. All right. Cool. Well, we're going to send you performance and one of those foundational workouts a week in addition to what you're doing. And then check out that webinar, especially the hip portion. I think you're going to really benefit from that. Yeah. Okay.

Go to some fur outside. Looks nice. Thanks, man. Take it easy. Take it easy. Right. Yeah. Perfect.

I mean, perfect. She answered exactly well, that's. We gave us the answer. That is so so important. When we as any coach or trainer gives advice to somebody because had she said something like, oh Adam, I just want to lean out a little bit or I want to build my butt. No more aesthetic or.

Yeah, yeah. You give me an answer like that. I'm going to tell you what you're doing is wrong. And that's the reason why you're not getting to where you want to be. But if you say, I fucking love spin. And the only reason why I started straight training was to be better at spin, whole different protocol.

Whole different protocol. Because we don't give a shit about body fat percentage, we don't give a shit about building our buttering like that, all we care about is getting good at our spin because it gives us this mental break from all the schooling you're doing. I'm not gonna tell my client not to do that. Even if I'm not a fan of that,

if that's what it gives her and she's happy doing that, I'm going to give her the stuff that's going to make her better. The problem is, is that people are like, I want everything. You know, say, hey, look, I want to start a business and be a millionaire within three years, but I really want more time with my family, my kids, and I want more time to do all of these. How do I do it all? I do want to highlight those one thing that she did say, and just so she, when she hears

this, to keep your eye out on the self-awareness thing here, to know that if this could be you, because I'm very familiar with classes, right? So I taught a lot of classes. And the type of personality that loves this and says it gives them energy and stuff like that. It's what we call cortisol junkies. They are seeking that high because they're crushing it so hard at work or school I bet she would hate like a slow yoga

Oh, just and so the reason why you feel so good from that is you get you get a dump You get this huge adrenaline dump afterwards and that is not a necessarily a hump a healthy thing So keep that in mind that the feeling that you get from that doesn't necessarily mean it's a healthy good one that you're getting from that class. Just to say the exact same thing is like when I get a dump I feel so much that every time I feel better. You love it. That's not what I meant. Expinner. Our next color is Jake from North Dakota. Jake what's happening man? How can I help you? Hey, it's great to see you. I'll jump right into my question with the background, a little history. So 33 years old, basically been working out since I was 14. I think got

quite a bit of time under my belt. A little little nervous here. So last, like, strength and, like, looks and stuff like that have never been important to me. It's always been function, being stronger, healthier, helping out with day-to-day life and work. A lot of that's been a big thing throughout my whole work, or career has been working out to help, help my job be easier. I've always been into a physical career. It's been mostly manufacturing that I've been in manufacturing construction

but over about nine months to a year ago I ran into a Nine months to a year ago, I ran into a... Just, stressors were building up and it was probably close to a year down. And I just started listening to you guys. And it's like, at that point, I had to start backing off of something, so I changed my workup program to more of some of the lines I didn't know about you guys at the time, to like something more like your maps,

to the teen, except it was more like a half hour program to cut back because I was just there was just too much going on in life. So I cut back that and eventually it's just like I got it either get rid of working out for a while or something else. So I stopped working out altogether about a year ago and then work proceeded to cause more issues. And I ended up making a career path to switch or decision to change career path, I should say. So ended up applying for a massage academy to go and going to massage therapy instead.

Academy to go and go to Sushnerpie instead. Basically between that career path change that I decided and quitting working on is what I picked up listening to you guys and I realized all of the like mental stressors and like mental stressors, financial issues, buying new house, all that big stuff that happened in life during that time, it all accumulates. I didn't realize that. I was like, well, it's just working out and working out less. I'm working out less. I'm fine. I shouldn't be feeling so crappy.

So, I guess my main question is like, how, like, I want to get back into working out here with school. So, how do I stay? It's one of two questions, I guess. How do you like identify and stay on top of, or be aware of those dressers that are causing them? Like your body responses before it's like excessive and negative. Like I was running into, like with hair loss, digesting issues,

like I wasn't even aware of like, all that stuff was there, like when I do start working out, what's a good way to stay ahead of that before it's like it's starting to negatively impact the work out, day-to-day life, et cetera. OK, probably start with not listening to death metal before your workouts. That would be a start, I'm just going to say it's pain. This is not helping the cause over here.

I can never train appropriately. It's always hard. It's switched to any, I guess. No, here's a deal. So typically, I would say, if you're starting to feel worse, if you're starting to feel worse, if you're losing your energy, if you're feeling stiff or achy.

Poor sleep. Poor sleep, those are good signs. The problem is with that, and I got the impression, Jake, that you do a very, very good job of disassociating yourself from bad feelings. So you kind of don't notice until they get really loud. And yeah, okay, good.

So I'm the same way. So here's what you might want to pay attention to. Pay attention to your self-medicating habits, whatever those may be, whether it's food or habits where you distract yourself or if you like alcohol or we eat sugary food or whatever, habits you know that you tend to go towards when your stress is high. If you notice that those cravings go up and you start moving that direction, that's a sign, uh-oh, like I'm not dealing with something. So, and that's an easier, more objective thing to pay attention to. And then what I do when I notice that is I then say, wait a minute, how do my body feel? What's going on? And it gives me a better gauge of what's going on.

The other thing is your strength into gym. I mean, if you're, if your strength is going down, you're definitely going in the wrong direction. If your strength is the same or going up and you feel good in the gym, that's an easy gauge. So if you have like a bunch of workouts and a row that suck, you, you, you, you might be overdoing it. Something's going on, you need to back off a little bit. If your workouts feel great, you feel strong or performance is good,

that's typically pretty objective, objectively showing you that you're doing the right things. So you mentioned a few symptoms, like have you noticed any gastrointestinal stuff, like have you noticed like when your guts off or when you eat certain foods, like how it affects you you all that kind of stuff so

I've always been kind of like numb. I guess you could say to that like yeah people have always talked about being bloated and stuff like that and they're like oh such and such and once I actually started doing therapy. I was like oh this is Actually related to that like it's I was actually getting a lot of bloating, but at the same time I was like, oh, this is actually related to that. Like, I was actually getting a lot of bloating, but at the same time, I was also in probably, I'd say a bulk of my life. I was shooting me, shooting me get up to 2.35, and I managed to maintain that for about 1.5. And I'm like, all right, I'm tired of being miserable

and full. It's like, I'm like, all right, I'm tired of being miserable, fully full. It's like, I'm done. It's like I'm gonna go back, back down to 205. It was just a goal I had set at one time, but Sal, you didn't mention like, the gym has always been my outlet for stress. So. Let me back up, let me back up, Jake.

Let me back up for a second. How far are you into the massage career? Are you taking classes now? Yes, we are like a month and a half in. So things kind of changed from what I first sent out the email. So like right now, I'm currently working three days a week overnight at a part time job and then go into school during the days to kind of make mortgage payments and stuff like that. I'm hoping for a schedule change with work to potentially allow me to get in a couple days a week at the gym, just something like half our mobility work or something like that.

So here's why I ask you that because I'm somewhat familiar with what the whole schooling looks like for massage. I used to have a studio with massage therapists in there. And sometimes the person I therapists in there and sometimes the person I had in there was very experienced and she would bring people in who had to do their hours in order to get their certifications. So I know part of your training is massaging people but also getting massaged. Okay, every single day. Okay, here's what I want. Every single day and it's at least an hour each way. Okay, that's going to put you in your body. So if you don't know, if you're noticing, you're probably already noticing that you're able to feel things more because

you'd be okay. I would work with the massage therapists that are in the class with you that are massaging. And I want you to tell them if they don't already, I'm sure they already do, but tell them, let me know if you start to feel like I'm overstressed or if I'm too tight or if I'm tighter than normal. And I want you to take what they say and use that because a good massage therapist will let you know. They'll work on you and be like, oh, you seem like there's something, and then we'll deny it.

No, everything's fine, but they can feel. And you'll learn this as you go along. You'll start to feel a feel as you work with regular regular clients whether or not they're more stressed or less stressed. So I would ask them, you know, hey, I'm going to start working out. I have trouble feeling, you know, tough feelings that tend to ignore things. I don't notice until it's too late. Let me know if you notice big changes in my body while you're working on me and then have them pointed out to you. You've also probably got one thing that pointed out already is that I am the toughest person in class to work on. One of the ones who have the biggest work out history and two, it's, they're all, it's like you're trying to work on a rock. Because you're so bound up and tense everywhere.

Yeah, yeah. Yeah, yeah. By the way, that's work through there. I want to say something to Jake, That's not because you lift weights. Yeah, people think that because someone lifts weights that they're going to be internalized. Titer and harder to work on with massage therapy. It's not because you lift weights. It's because you probably hold everything in. Yeah. And so your body is without even knowing your body's on guard. Okay. So that's what's happened. It's not the way it's, if you train,

if you, you'll get the opportunity at some point, if you massage someone who's got big muscles, who's very healthy and knows how to not hold things in, yeah, the muscles are bigger, but they're pliable. You can work through them. In fact, it'll be a great person to work on because you'll be able to identify muscles and know what you're doing.

And it's really fun for you to work on someone like that. So you're tight, not because you you lift but because you hold everything in so as they release those muscles You may start to feel emotions let yourself feel those and and get and take their feedback that'll help you through this process So you're actually in a very good place right now To to answer your own question, which is how do I know when I'm doing too much? And then just keep in mind I know if you've been listening to show long enough you've probably heard me say before the goal is always how do I know when I'm doing too much? And then just keep in mind, I know if you've been listening to show long enough, you've probably heard me say before, the goal is

always to do the least amount possible to elicit the most amount of change. And so if we're coming from not really doing anything, you doing something is moving in the right direction. And you're all, you're always far better off leaning into that direction than the overdoing it and setting yourself back. It's nothing wrong with just training, you know, 15 minutes for one day a week for a little bit and then go into it 30 minutes and then go into an hour and then eventually to two days, like, there's nothing wrong with slowly stacking it like that as you're also feeling

better. And then I'm glad Sal pointed out the feeling that the massage therapists are feeling when they're when the massage because you may feel that way for a while until you work through all the emotional stuff that you have to get through. And that doesn't necessarily mean you can't train the body lifting weights. No, in fact, doing it at the same time

is the best thing. Right, so it doesn't, because you'll get that feeling, some people will think that sometimes that the massage therapist will be like, oh my God, you're so tight, you're listening like, damn, I can't lift, because I'm so, they're telling me so. No, that's not necessarily true. You could can't lift because I'm so they're telling you no That's not necessarily true you could definitely still lift weights and what they're talking about is more about what the guys

We're referring to with holding it all in and and being tight because of what you got going on mentally more than what's going on Physically switched to having essence dude From one metal from one metal head to another. Yeah. Just same. Yeah. I hope. So with that, that's why I'm hoping for a schedule change

because on average right now, between Monday and 7am, when I get up the class to Thursday at 10pm, when I finish class and go to a second part of the job, it's about 16 hours of sleep, almost, I get between those three days. Wow. So that's why I'm really hoping for a schedule change to hopefully increase that. Everybody's been saying I'm absolutely nuts and they don't know how I'm still functioning through class, but it's, I don't necessarily feel on.

That's the weird part of it. It's a little bit tired, but it's just like, I, it's got to get done, so strap up the bootlaces and keep going. Listen, human body is pretty crazy. The ability to disconnect and disassociate is an adaptive response, and it serves you well for maybe what has happened in the past. And that's what you're noticing right now. So you can't really trust your feeling. I know you say, I feel all right.

No, I feel fine. You don't know what you feel. So you're probably feeling, well, it's probably happening. You're overworked and you just don't, you just can't acknowledge it because you haven't been able to. So I would not lift weights or train within the period of time. We're only getting 16 hours of sleep over a three year or four day period. I would not train. No, I would try to sleep as much as possible. Good. Good. Good. Do that. Do that.

I hope we helped you out. Yeah, circle back with us, Jake. I'd like to hear how you're doing in about 60, 90 days. Yeah. Okay. Um, quick question when I'm like, when I do finish, like I know I have some other issues with like hip injury before, hip and shoulder injury. Would it be best to like start out with prime or prime pro? Prime pro. That also like, or like symmetry. Like that's kind of where I'm like mixed up because I know there's imbalances as well. The combo of those. Yeah. prime pro for the correctional exercise

and then symmetry would be a great workout. Do you have those? No, I will send them to you. Okay. Yeah, you got it, man. Hang in there. Thanks a bunch. You got it, brother.

Yeah, it's like a 33-year-old Justin. Yeah. It's a little late. Just like, this is making me feel really awkward. I was like sweating all the time. You know, it's like, so for people, I use it in analogy. Imagine if, you're sitting in your totally chilling relax

and then a loud noise goes off. And you automatically jump intense up. That's your body's protective mechanism. And if you're constantly stressed or you don't feel safe, even if you don't feel it, because you don't allow yourself to feel it, your muscles will be tighter. Your body is tighter all the time.

It's on alert 24-7. So someone comes and tries to work on, massage therapists know this, they'll try and press on a muscle, but oh my God, these are like rocks. That's because your body is on guard. It's not because your muscles are overdeveloped. I'm glad you had said that,

because I knew that at the thought that I think most people have after hearing that is like, oh, then maybe he shouldn't do any strength training. Strength training was helping us out. That's not the issue. No, no, if anything strength training helps tell the body to relax a little bit,

it's so long it's not abused. But yeah, that tightness comes from your body, it's not feeling safe. It's funny, because there's like a self-selection to like heavy, heavy music, you know? I would love to see like a study on that. You would have to find a lot, but like everybody I've met at these festivals and everything. We have a very similar kind of a course background.

Bro, I mean that's your wave, that is your outlet. Your outlet, that's your what you've internalized all this hate, anger, fear, all this stuff. You've bottled up and then that's your one way of letting it out And so it's a it's a it's a safe outlet for that personality So of course it's got a selection bias to people that love that music, right? Our next caller is Anita from Australia Anita. How can we help you? Hi, how's it going? Yeah, great. How are you? Awesome. I was good and then as soon as the video connected I just got very nervous,

a little bit star-shock, but here I am. We're so in the same video. I want to start with a little bit of a thanks. Obviously all of you like helping fitness content that you put out is absolutely amazing. But my favorite thing about your podcast is just all of the chats, the random facts, everything like that that you put out. I just find that like now when I have conversations with people, I'm just so much more interesting. I can just pull out from all of these different things and it's just amazing. So I just want to say thank you for expanding my mind, I guess. It's awesome.

Awesome. Thank you so much. How can we help you? Cool. I've got my question and I'll read out. Since I submitted my question, there's been a couple of little changes. I'll read out my question and then I'll update you from then. My question is about fat loss, muscle retention and semi-glute diet.

I've heard you guys talk about the benefits of the Zempic and semi-gluteight for fat loss and I'm giving it a go for a short amount of time. My question is if I'm focusing on my protein and hitting between about 150 to 170 grams a day, how low can my calories go before it affects my muscle loss. I usually maintain around 2,200 to 2,400 calories a day, and I want to do the cut for about six to eight weeks on 1,800 calories. The seven glutide means that I'm just not hungry

and I'm struggling to even hit that some days. I've got a power lifting meat at the end of the year, so I want to maintain as much muscle as possible. So since then I did the cut for about four weeks and I lost about five kilos, but then I could just hear you guys saying to me like what is my main focus at the moment and what do I want to focus on? And that would be my muscle and I want to maintain as much as possible. And that would be my muscle and I want to maintain as much as possible. So I put a hold on that cut and I'm just going back to eating all the food, getting as strong as possible until I do that power listing me. Once that's done, I definitely do want to resume the cut and pretty much everything else still stands. So yeah, probably like the start of the year, I want to do that again, try this

ever quick diet and just wanted your advice on what you reckon. You hit it. I think you're right on track to what I would recommend to you is to train and eat for the powerlifting meat, which by the way, sets the table for keeping the most amount of muscle using the semi-glute diet. I would reverse diet throughout and until the power lifting meet. So try not to gain any weight, slowly bump your calories. That way the cut is just so much more effective. How did you stop the semi-glute diet? Yes, so I only did it for about four weeks and I just got a bit worried because I just

couldn't eat as much as possible. Yeah, yeah. And I just was worried that the longer I went on it, the less hungry I would be and then I wouldn't even be able to eat those. Smart. Yeah, yeah. Now is there okay, so why did you use it in the first place? Is it a real struggle for you to cut?

So I've been on a bit of a weight loss journey for a while, so I lost, I'm going to be talking kilos, sorry, about 40 kilos over the amount of time I have been. Kids and everything like that, so yeah, like it just been in that diet phase for a while, but over the last, say one and a half to two years, I've been bulking, maintaining, building muscle, doing all the things that you guys say, like build all the muscle first. And I think I've just been enjoying eating so much food, like I love it.

And I don't want to die it again. And I've just found that trying to die I'd start for a couple of weeks and then I just were like, no, no doing it. I want to do this. I want to stay strong. But I do still have fat to lose. Like I do want to still lose about 10 kilos. So yeah, it is my goal.

And I know that it will benefit me. But it's just so hard to get into it. And I found starting the semiglutide was easy to stick to that diet. Yeah, Anita, you're not somebody I would recommend some agglutide to because you're in a good place. You've been building you already lost a lot on your own. Your metabolism's pretty damn good if you're maintaining it 22 to 2400 calories. I would do a slow, when you're ready to cut just too it's slow. Unless you're in a hurry, I would do it slow because here's the issue with...

It's just the mental barrier around it. Like, I just find if I start to cut, then I'm just like, I can't do it, and I can't stick to it. And then I thought if I, with the semi-glute diet, it just do that quick, like, 46 weeks, just that, yeah, like, hit it hard. I'm not. And then maintain.

And that's what I have been doing throughout the time. So just filled muscle, like doing that 46-week cut, they're going back to maintenance for a while, sitting there and just doing that small cut. And I found mentally it helps me. I'm not against it. Yeah, over the last year, 12 months, I just haven't been able to stick to it.

I'm not against it at all. I wouldn't recommend it. Like it wouldn't be like that, that would not be, just I agree with Sal, that if we got this question and that wasn't even part of the equation and you asked us what to do, we'd always go the natural route of like where he was heading. But the fact that you bought it already and you have it and I actually think that your mindset around it is healthy and fine. I'm not against it. I don't, I think, and I think what the research is starting to show with the,

what it's doing mentally for people that are being able to quit cigarettes and drinking and all kinds of other habits around it, a lot of people are seeing benefits in that direction. It's not ideal because what also the research is pointing to is people are losing as much muscle as they are losing, as they're losing fat. Because the calories are so low. Because the calories are so low. So the thing that I would be concerned about is that if you are starting to really struggle to even hit your protein intake and our calories are starting to drop, you know, 1,300,

1,200 calories because you're just not hungry, then I'd pull you off of it for sure. I'd say, okay, now we're just going to shoot ourselves in the foot. You're going to lose your 20 kilos, but half of it's going to be muscle, half of it's going to be fat. And we're not going to have gotten any leaner and better situation. I would have you could you try cutting the dose of the somaglutide in half? Well, I only just started on the lowest dose and did it. So like you have heard about four weeks. So when I start again, I could probably start at a lower one.

Yeah, I would start lower and I would not do more than a 300 calorie cut under maintenance and keep it there. And that'll help you. Yeah, and keep strength training, keep the protein high. And that'll really, that's the best you could do to maintain the muscle that you have. That's the best chance you got. If your calories go,

you know, if your maintenance is 22, 24 and you're going below 1800, 1700,600, it's probably gonna be too low to maintain some of the muscle and strength that you've built. So the cut that I would do would be about 300 below maintenance and I wouldn't do any more than that and I would let myself do a nice slow cut Through that process. That's how I would use it. And in the semi-glutide you could try definitely a much lower dose that process, that's how I would use it. And in the semi-glutide, you could try definitely a much lower dose to see if it does help with just a small cut, because it sounds like it was really effective at even the lowest dose for you.

I get it cool. Yeah, it sounds like you have good awareness around this too, so just keep an eye on it. I mean, I think that you've already got it, you've done, you have the right mindset with getting ready for the powerlifting meets. If you go back to using it again, just beware of, if you're losing weight fast,

that's probably not a good thing. We don't wanna drop weight fast, like because if you are losing it really fast, more than likely we're losing as much muscles we're losing fat. So just be aware of that and then kick it if that's the case. Yeah, well in that four weeks it was about five kilos and then I was like, oh, it's a bit

fast. Yeah. I mean, it's a little fast, but not crazy bad. Not crazy. I mean, that's what is that? That's two a week, 20 something pounds. So no, sorry, no, about 12 pounds, 13 pounds. So it's a little fast.

Do you know what your calories were when you were doing that? Um, about 1800 was my goal, but then some days were even under that. Okay, so what do you think you averaged if you were to add it up and average it out? 1500? I wasn't too much under, so I probably say that like 17. So that's not bad, but yeah, mostly days, my protein was still high, but it's just.

And her protein is, you're doing fine. Anita, your metabolism is doing great. You've done a great job with building strength and muscle because that's not a huge cut to get that fast of a weight loss. Yeah. That's pretty good. I just make it a smaller cut, that's all. But your metabolism's working really well

in terms of fat loss. I mean, do you have access to like a dexascant or body fat test so you can check up on yourself every three to four weeks. Yeah, I did do a scan at the stop, but I haven't done one to check back on it again. I'd love to see that. Yeah, pretty quickly and then went on holidays and also I called to another one. I was the goal was to check on it.

Definitely do after the powerlifting meet definitely do one, right? So right after the powerlifting meet, set up right so right after the powerlifting meet set up or right before Set up a time to go do it get that number and then as you go into the using the semi glue tied and the cut Just check on it every three to four weeks and I mean I tell you what we'll put are you in there are you in our private forum? Yeah, I'd love to follow up with you. Yeah, you would too. I want to hear the results Okay, I'm gonna put you in our private forum So Doug will give you access to that and I would love post updates. Yes, I would love to hear the update on what? I'd like to hear how your meet goes.

And then too, I'd like to see, yeah, I'd like to see where your body fat is going into the meet. And then we'll check up on you three weeks after and see how that's working for you. Is this your first powerlifting meet or have you done one before? It is, yes, first one. Wow, that's excellent.

It's the perfect program for based off of what you just told us. Do you have a mass power lift? No, I don't. I've been working with a powerlifting coach, actually. That's good. Yeah, that's even better. Yeah, they're going to individualize the program. That's even better.

Yeah. Yeah, good for you. How are your lifts? Good. I've only just recently got into powerlifting and training. So I think what is it at the moment? My sport is 100 kilos. My bench has not been moving lately, which is very frustrating, but that's around 50 kilos and my deadlifts is around 120. That's good. If you have been nervous, great. That's good. No, it's a great number.

I'm starting. Listen, if you fall in love with powerlifting, and you're like, eh, I don't want to cut. I like being strong. Nothing wrong with that. There's literally, I sort of, listen, there's nothing wrong with that. If you love being strong, you love powerlifting, powerlifting can get unhealthy in some ways too,

because people can hurt their joints and stuff. You're doing this with it, but it's, because it's strength focused, and where you came from, where you lost like something like 90 pounds, or something like that before I love it for you. Yeah, so if you decide you don't want to cut you don't have to Yeah, I love pal lifting. I love it. I'm getting strong and just feeling strong And it's good to just have that focus now like not you know going through my whole life of just having that focus of being on a diet all the time

Oh, yeah, that's strength. Yes. I need a straight. Yeah, you're doing great. great. You're doing good. Keep us posted. Please keep us posted. About the joint health and stuff, I just had a question. If that's all right, what to do afterwards? I'm feeling everything's my body needs a little bit of a break. Where would you recommend to go afterwards? I'm thinking. Symmetry.

I think I'd recommend symmetry and stuff all the time just for like unilateral, but I do do a bit of unilateral stuff in my like programming stuff. I like performance, but doing a whole thing of it. No, no, I like symmetry because you might be doing some unilateral stuff, but you're not doing unilateral only training. I like the mobility and rotational work she's going to get from performance. Do powerlifting from now till the end of the year? Yeah, and then go into rotational and mobility stuff. They're both fine. If performance, I may be skip phase one.

Yeah, phase one's too powerful to like. Yeah. Okay, so here's your two options. You could do maps performance, start and phase two, or you could just do map symmetry both of them will be great Yep, we'll send you both if you don't have either one Oh amazing. Thank you so much. Yeah, you got it kick ass. Yeah, please keep us posted I definitely will thank you It was so great to talk to you guys have a good day. Thank you, too What a nice story. Yeah, it lost a lot of weight on her own. Yeah. Has been trying to build muscle. Dutta power did power like, like everybody pay attention.

Everybody pay attention, okay, because the weight loss that she had experienced, 95 plus percent of people would gain back. The way that she's doing it, her odds of success are significantly better. Super high. Yep. Significantly better. She's doing it the right way and I bet you in a year or two, not only would she keep the weight off,

she's probably gonna be leaner and stronger, and on her journey towards developing this really nice relationship. Yeah, what a fun story. I do wanna address though the semi-glutite, we all agree, I don't think we would ever, that would never be the go-to, right? Especially with her.

She's doing such a good job. She wouldn't even been brought up in conversation with us. It would, it would. The fact that she has it, the fact that she, I think she has a good, healthy mindset, the fact that she had the awareness to stop it because she already thought she was losing weight too fast. It shows me that she's a healthy, like who am I to judge her for you trying peptides when here we are, trying all kinds of fucking peptides, right? Well, it's like, listen, if you, if you have the right mindset, I mean,

that's why I said it, right? Because it's, I mean, that's why I set it to, right? Cause it's, I mean, she has the right mentality. And the fact that without even being coached by us, she knew to get off of it just because she thought it was too fast. She's in a healthy calorie place already. Her concern was she knows she's already cutting so many calories, I don't wanna lose muscle.

Super smart. I mean, that's a person that I would totally, if they have the disposable income, to be able to try out a peptide like that I'm not against it. Sure and you know for people watching like you want to go through a doctor We work with the come we work with people who are doctors and P hormones calm look if you love the show Head over to mind pump free calm and check out all of our free fitness guides They're awesome. You can also find all of us on social media

Justin is that mind pump Justin on Instagram. 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 MindPump Media dot com. The RGB Superbundle includes maps and a ballac, maps performance and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels and performs.

With detailed workout blueprints and over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainers, 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,

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