Mind Pump: Raw Fitness Truth - 2204: The Truth About Building Muscle & Losing Fat at the Same Time, How to Progressively Overload Without Adding Weight to the Bar, Walking to Lose Fat & More (Listener Live Coaching)

Episode Date: November 11, 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: When it comes to trying new foods, remember the term guilty until proven innocent. (2:06) So, Newsom does care about us. (12:04) It feels good to sleep in your own bed. (19:05) The guys recap their trips to London for the Alliance for Responsible Citizenship (ARC) retreat and Olympia in Florida. (20:44) Adam’s fascination with photography. (42:18) Aurelius’ new car. (50:56) Organifi’s new product, Shilajit Gummies, is crushing! (54:08) Another crazy Russian sport. (1:00:48) Shout out to Toni Rice. (1:02:27) #ListenerLive question #1 - Is it realistic to get my deadlift to 400lbs by this time next year? (1:03:33) #ListenerLive question #2 - If getting adequate steps in a day is a challenge due to schedule and a sedentary job, is it appropriate to add cardio to condense that movement in a shorter amount of time or is that counterintuitive to the goal of maintaining strength? (1:10:21) #ListenerLive question #3 - Will implementing a new stimulus help with fat loss or to visually see fat loss or do you have to eat in a calorie deficit, no matter what? (1:18:38) #ListenerLive question #4 - How can you progressively overload or track improvements on fitness metrics other than the weight on the bar? (1:30:45) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Eight Sleep for an exclusive offer for Mind Pump Listeners! **Save $150 on the Pod Cover.** Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout** November Promotion: MAPS Resistance | MAPS Prime Pro 50% off! **Code NOVEMBER50 at checkout** Mind Pump #1777: Cooking Oils That Can Make You Sick With Max Lugavere California becomes the first state to ban 4 food additives linked to disease Welcome to ARC Alliance for Responsible Citizenship - YouTube 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. Visit Joy Mode for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 20% off your first order** Mind Pump #2122: Deadlift Masterclass Mind Pump #2150: Why You Should Aim For PR’s For Maximum Results Mind Pump #2157: Using Cardio As A Weight Loss Tool MAPS Prime Webinar Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Max Lugavere (@maxlugavere) Instagram Jonathan Pageau (@jonathan.pageau) Instagram Konstantin Kisin (@KonstantinKisin) Twitter Mike O’Hearn (@mikeohearn) Instagram Chris Bumstead (@cbum) Instagram Ronnie Coleman (@ronniecoleman8) Instagram Toni (@toniricex) Instagram

If you want to pump your body and expand your mind, there's only one place to go. Mind, pop, mind, pop with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness health and entertainment podcast in history. This is Mind Pump, right? In today's episode, we answered live caller's questions, actually called in, we got to help them out. But that was after we did an intro portion. This is what we talk about current events, fitness, scientific studies, family life, and

much more. By the way, you can check the show notes for timestamps if you just want to skip around to your favorite parts. Also, if you want to be on an episode like this where you call in and we can actually help you out, personally, email us your question live at mindpumpmedia.com. Aseposo's brought you by some sponsors. The first one is eight sleep. This is a device that is designed to maximize the quality of your sleep. It actually sits on top of your bed and it warms and cools your bed and it matches your body's bio rhythms. It actually

uses AI to perfect the temperatures throughout the night to maximize sleep quality. It's a game changer. Go check them out, get a discount, go to a sleep.com forward slash mind pump. And on that link, you'll save $150 on the pod cover. The set of episodes also brought you by Organify. They make organic supplements for health, athletic performance to support muscle building and fat loss today. We talked about their chilegit, gummies, great stuff. Go check them out and get a discount. Go to organify.com, that's ORGA and IFI.com forward slash

mind pump, and then use the code mind pump, get 20% off. We also have a sale on some workout programs this month. Maps resistance, this is a beginner strength training program, is 50% off. And then Maps Prime Pro, you use this for correctional exercise to help with pain and mobility issues. This complements any workout program that is also 50% off. So if you're interested in either one or both, go to MapsFitnessProducts.com but then use

the code November 50 for the discount. All right, here comes a show. All right, here's something that can help you out when it comes to your health, when you're introduced to novel foods, foods that humans have in eaten for like thousands of years, foods that basically have come into the horizon in a new time or modern times. When you look at those foods, remember this guilty until proven. Innocent, I know the opposite is how we talk about our justice system, but when it comes to new

foods, assume they're bad until they're proven, absolutely proven that they're fine, that they're okay. Doing this will probably save you a lot when it comes to your health. So remember the term guilty until proven innocent. Got this one from Max. I didn't think, did he actually say it like that? Oh he did. He actually of you taught me this.

Oh okay, so I like it. I don't, was that when we were in London, he said that to you? I don't even know. He did and I wrote it down and I put his name under it because you guys tease me and said that I take quotes and don't, I mean I actually don't have a friend in that. I know did I have any idea where you were going

with that whatsoever, but I do like that, I actually be training that. Nor did I have any idea where you were going with that whatsoever. But I do like that philosophy. Like I think that it's when at least in regards to nutrition. I think that we're so quick to jump on the newest supplement. We're always so quick to jump onto a bar because it meets the macros, versus going like, you know, ideally, and you've heard me talk about this on the show many times, like that's my thought process. I even talked about shakes and protein bars this way that that's not considered a perfect

day for me. Even if I hit my macros that I would be following, if it was done with shakes and bars, it's not a perfect day. A perfect day for me is, could I hit my macros and could I do it through whole foods? And then how many of those days can I string together? To me, that was always the goal when I was competing was like trying to string as many of those whole food days of hitting macros. And it doesn't mean I beat myself up because I had to have a protein shake or a bar. It's just that I realize and recognize that eating a whole natural foods is always going to be superior for overall health, not necessarily for body composition and losing weight on the scale, but overall health, we're just not going to be able to beat whole health.

No, it's not as popular because artificial sugars in our space are highly contestable. artificial sugars in our space are like sort of highly contestable. And there's people that are very much trying to sway their clients more in that direction because it's lower calorie, but it's not innocuous. And so this is one of those newer kind of segments of like sweeteners and like brand new things that they introduce into the market. We don't know the long term effects of some of these chemicals. Yeah. Well, it's also, food doesn't just affect our physiological selves.

It also affects us mentally. I mean, like you used artificial sweeteners, right? No calories, okay? So you take it, well, okay, so it's nothing. It just goes through the body. But if it was nothing, you wouldn't use it. Why do you use it? It gives you the perception of sweetness,

con perceiving sweetness sweetness alter your behaviors. Of course it does, otherwise you wouldn't seek it out. And one of those potential effects long term on your behaviors or eating habits and so on. So this conversation with Max happened because we were talking about seed oils. There's a big debate on seed oils, right? And they're like, oh, the data shows it's fine.

Other people are like, well, they're not good because in order to consume seed oils in the quantities that we do, we have to process the hell out of them. It's like modern industrial technologies are able or what allow us to eat, you know, lots of, you know, rip seed oil or canola oil or whatever, right? That whole process probably not good, but then again, you have the people on the side who are saying, well, the data so far isn't showing that it's bad. And Max said, look, here's a deal. There are better oils that are already out there. We know olive oil. We've been eating it for thousands of years,

requires almost no processing. You squeeze in olive. There's the oil. And the data is very clear on the health benefits of all of us. It was like, why choose this thing over here that humans have not really been eating in large quantities for more than, let's say, 60 years or so, over something that we know for sure is a good thing. And then he said, I like to use the term guilty until proven innocent. When a new food or a new process emerges,

then it's probably better, now this isn't mean you're gonna be 100%, but it's probably better to assume. It's not good until it's unequivocally, completely unequivocally proven to be totally okay. Now the reason for this is that we co-evolve with our food. So all the food that we've eaten for thousands and thousands of years, right? So like animal proteins and plants and grains that don't require tons of processing, right? We've eaten thousands and thousands of years, right? So like animal proteins and plants and grains

that don't require tons of processing, right? We've eaten those for thousands of years and our bodies over those thousands and thousands of years have evolved with these foods. So we know they're okay. Novel foods like a pop tart. Yeah, pop tart is made with other ingredients and all that stuff, but pop tart have been around for a whole long 100 years,

maybe, or 50 years. We're probably safe to assume it's not going to be great for you. This is true for all foods that haven't existed for a long time. It's better to assume that they're guilty until proven instant. And that'll lead you more often than not. I'm not saying it's perfect, but more often than not, that's going to lead you in the right direction. And I like that he said that. I think that makes a lot of sense because do we have hard data that shows that seed oils are super bad for you? No, there's some data that might suggest it.

Another data that suggests it might be okay. But there's nothing like total unequivocally. We've been having these for 200 years. We got all this data, you know, over generations. It looks like it's totally safe. We're not there yet. So let's just assume it's probably worse for us than like olive oil. At least keep an air of caution, right? Yes. Like, at least like, sparingly with some of these more modern foods that came out and lean more heavily upon the whole foods where we know like over centuries. Yeah.

People have done well with that. I think you can also have like a moderate attitude about this too, right? It reminds me of politics so much, right? You either have to be way left or way, right? It's like no, I'm somewhere in the center in this. I'm drinking something right now that has artificial swimmers inside of it.

So, and if someone asks me, hey, is that a health drink? I would say no, it's not, I'm aware of that. They're not pretending, yeah. I feel like that's the hardest part about communicating about the seed oils or any of these foods that are highly processed is that, listen, I feel like I can communicate that. I know it's not ideal for my body.

At the same time too, I'm not demonizing and saying, like, I would never touch something like that. And I think that's, I think that's the way I prioritize the right stuff. Right. Exactly. I think that's how I'd prefer to communicate is like, listen, again, 100% day looks like a day where I don't have to use any real processed foods. It's all whole natural foods. And I've been able to hit my macros. Now, does that happen every single day? No, it doesn't happen every single day. But I also am not fooling myself into thinking that when I have all these processed foods and artificial sweeteners and things in my diet, that I consider that completely feeding my body

ideally. Like there's still a better version. And then, and I feel like that's how we talk about fitness all the time. It's like I'm always striving to be a better version of myself every single day. I'm not also going to beat myself up every time that doesn't happen to be a perfect day. I think you can be somewhere in the middle of this conversation and you don't have to be this, you know, dogmatic person who's just like demonizes vegetables and all you eat is carnivore or you don't have to be this,

I'll never touch any of that hippie or you have to be this person who justifies it and then they consume nonstop all day long, all these artificial sweetens, like I don't know. I'm somewhere in the middle of this question. Yeah. No, I like what you're saying. I mean, look, here's like, heavily processed foods is a good example.

Heavy processed foods contain preservatives. They contain foods, you know, things that color, that change the color of them. So like, artificial colors. They have sweeteners that maybe we didn't consume thousands of years ago or even hundreds of years ago. So they have all these things within them. And we can debate whether or not they're good or bad and there's data that shows it probably okay, data that might suggest, it might not be okay. Some of its animal data. Can we trust that? Let's forget that for a second. Here's what we know for sure. Heavenly processed foods for sure are processed to be hyper-palatable. For sure.

They're designed to be so irresistible to your body senses that they will, for a fact, cause you to overeat. We know this for a fact. We know that it's to the tune of about 600 calories a day. You'll consume more when all things are equal if you're consuming heavily processed foods versus whole natural foods. Okay, so why is that important? We evolved with certain experiences with our foods and flavors. When we hijack that, our primitive bodies don't know what to do. So all of our checks and balances, like satiety, right?

Palette fatigue. Palette fatigue is when you eat the same food for too long. You start to get sick of it. Like, you know, you eat like just a plain potato after a while, like, oh, I don't want to eat anymore. That's one checks and balances. It's satiety's another checks and balance, right? You eat and then you're satisfied.

Oh, I don't really want to eat much more, okay? There's feeling of fullness. That's a checks and balance. Well, those are ga- those are hijacked when you eat foods that are designed to go around those things. So you eat a bag of lace potato chips, you'll eat way more potatoes and if you just ate plain potatoes.

Even though the calories are higher, in fact, with the bag of chips, because of the oil that they add, you'll eat more, you'll eat four to five potatoes worth if you really push yourself. But I'd love to see somebody do, you know, four or five plain potatoes. So that alone, so I don't, you don't need to debate with me or we don't need to go down, like you said, the extreme path of every single ingredient, maybe this data shows it. Here's an animal study and what about this, that and the other?

It's like these foods are so addicting. They're designed to be addicting that you will overate and we know overating is not good for you. So why are we even debating pretty much anything else? That's like California's protecting us from red dyes. So that's the start. That's one direction. Broken clock sometime, right? With that term broken clock. What happened? What do they do? They're banning certain dyes because of their effects on California. Yeah, I think it's really tackling the big issues. Yeah, I think because they're they affect some kids certain certain ways or whatever. Red dye does that. You

some kids certain certain ways or whatever. Red die does that. You guys. Yeah. You've brought that out. You've brought that up. My kid is affected by red die. Oh, you know that specifically. Yes. I'll really. Yes. If I give him like red like gummy bears. Yeah. I just noticed it starts acting crazy. What? Yeah. You are fucking high. No, I'm not. There is no way you give your son a red gummy bear and you can tell us and he I can tell when he has anything with red dice. So we avoid it. So you know we get town all we get it die free. Because a lot of there's a lot. Yeah, I've heard this a lot. Look up at look up red dye and hyperactivity. Andrew and you'll see. No, I know it's got negative. You've talked about it before, but why would it why would I be making it up about my kid? You really think you could tell a difference from him having red. Yeah. Oh my god. You can you tell a difference when you give a kid sugar? Yes. Okay. That I definitely can tell. So I could tell the difference between sugar because he said the other gummy bears and then we had the red ones in. It's a whole other gear. What's

the difference between the the red dye gummy bears and the other ones that are sugar ones? What do you mean? One of them is not sugar. Oh, I'm just saying so you know sugar makes kids. Well, it may kids act a particular way, but red dye number 40 Has been has been connected to increased hyperactivity Or ADHD. What is that what is that most prevalent in what is it like what do we see that in the most red red process foods? So if it's if it's it's a colored red yeah, if it's like our skill like Yes, most like I'll imagine fruit punch or anything else. Most common sources are red dye 40 cereal chips,

sport drinks, baked goods, candy, soda. You like Gatorade and all that. Oh, three cereal too, huh? Yeah. Yeah, so if you're in chips. Yeah. That's a weird one for red dye. Doritos.

Oh, or like, or fire cheetos probably. Oh God. Is fire cheetos got it? All those. That's like the most popular chip in Is fire cheetos got it? Oh those. That's like the most popular chip in the world, isn't it? I remember like, when I eat them, I'll take a look to see the ingredients and it's almost every time.

Yeah. Why is your kid react to red dye too? Not that I paint close to the attention too, but I'm just talking about like, I'll just eat it with a little bit of dye. You know what's crazy about that? Sometime, you know what happened? You know what happened?

We gave him a paint. I would think it was Tylenol. And I was like, oh, he doesn't react well to Tylenol. Does it make him see, he can't sleep. So I thought maybe it was the acetaminophen. Then I had another acetaminophen that was die-free. So it was just like white colored. And he slept totally fine.

That's when I started paying attention. Then every once in a while we'll get like gummy bears or something like that, mainly because dad likes gummy bears, you guys know this. And I noticed it. And so I pointed out to Jessica. So we started paying attention, sure enough. So whenever we do something like that,

we take out the red candies. So is that one of the dies that they're pulling? Or they're gonna be dead? I believe so. Yeah, red dye number 40. And then there's another one. So it's gonna be like red gummy bears on the black market real soon. Yeah. I'm stocking them, red, dye number 40. And then there's another one. So it's gonna be like red, jelly, there's on the black market real soon.

Yeah. I'm stocking them all up, right? Actually, red to Molly is yeah, yeah. No, red, dye number 40 is banned in Europe. Maybe look that up. Yeah, I don't know if red, dye 40 is being banned, but I saw here starting in 2027, California, Gavin Newsom signed a bill.

The prohibits red, dye three, potassium, bromate, a vegetable, oil, and another thing. Going into law and it's already illegal. sign a bill that prohibits red die three, protest in bro mate, a vegetable oil and another thing, going into law and it's already illegal. Those ingredients are already legal in the European Union and some other parts of it. So Newsom does care about us. Yeah, that should help our crime and homeowner's problem. And you all know which lobby,

like what's the angle here? Cause he's stocking them off because sell them black and white. That's why it all is. He hasn't wear red dye in various problems. He just made the red goby bear, He just made the red goby bear market. He cornered the red goby bear market. Have you ever seen that?

By the way, have you ever seen those? It's prize me. Have you ever seen those memes of like fruit loops in America versus fruit loops in Europe? Or what? Have you never seen that? No. Oh, Andrew, look that up.

They'll show the ingredients of like a popular serial or something. Oh, yeah, I've seen this. Versus one in Europe. Okay, let's talk about this. They use like beet juice to color it. We use like, yeah cereal or something. Oh, yeah, I've seen this. Versus one in your eye. Okay, let's talk about this. They use like beet juice to color it. We use like, yeah, 15 chemicals. I swear that's like a cross because when we went out there, just recently, like I felt like there was a lot more foods

I could eat that didn't have an immediate reaction to in terms of like everybody says that. Yeah, it was weird, it was strange. Even the drinks, like I'm sure there's a lot more added chemicals, preservatives, what not here in the state. Something. So, oh, do you have a picture of the ingredients? Oh, that's just like, they looked different.

So, there's like ones that'll show the actual ingredients and you'll see, there you go. Look at the list of ingredients for the US version versus the German version. Wow. Look at that. Can you read the, it's less than half? Pro. There's like seven ingredients in the German version. Wow. Look at that. Can you read the, yes, less than half? Bro, there's like seven ingredients in the German version.

Oh, what the, yeah. There's like at least three or four times more in the US. Yeah, dude. And then we had all kinds of, no, no, no. In and date. Yeah, but look at it. Hold on. A big portion of that though is the fortified vitamins.

Why is that not in the German version and why is it like, look at, we made laws a third of that list. Yeah. Okay, we read the first seven ingredients and half is all. Hold on. Let's copy. Let's read the, let's read the ingredients. By the way, by the way, when you're reading an ingredients level, the label, the, the, it's in order. Yeah. And so if you want to know what it predominantly is, by the time you get past five, like everything else is like pixie dusting so it's different So there's hydrogenated the flour will the corn flour yellow corn flour is top on the on the American one Yeah, on the American one, but not the German one. Yeah, and I think I know that there's colorings So why not the fortified vitamins in the German one. That's interesting. There was a law a long time ago in the US We're all wheat

or corn ingredients had to be fortified with... We admitted a law, yeah. Because there was deficiencies in vitamin N, mineral deficiencies. Like iodine I think was added to salt for a law for a while ago, because people were iodine deficient. Yeah, maybe Andrew can go down the rabbit hole and dig a little bit and figure that out.

That's really interesting. Yeah, because that's a little bit misleading, because literally... Yeah, that's can go down the rabbit hole and dig a little bit and figure that out. That's really interesting Yeah, because that's a little bit misleading because literally yeah, that's a good call that that bottom half is like all vitamins Yeah, it's on that list So it does look way more dramatic than what it what it really is. I mean, it still is a big deal There's there's way more in the US, but it looks crazy when you look at it from a like a meme or whatever I know right. Yeah, but what you said Justin is a lot of people have said that when they go overseas, they'll eat things. And they don't.

You guys know that said at all, is it? No, I did too. I mean, I ate off the diet all, I mean, two weeks now, of not following any of my shit. And I actually did not feel that bad at all. Not what I would expect. Max said that they don't use glyphosate

to desiccate their wheat over there. Mm-hmm. So here we blast't use glyphosate to desiccate their wheat over there. So here we blast wheat with glyphosate to make it like to dry it. Dry and strengthen it. No, so it doesn't get moldy or something, I guess. And I think in Europe it's illegal. So we're not consuming glyphosate residues over there like we are over here. Yeah, for sure a lot of the carbohydrates and wheat and things like that. It's like way different. Actually, I want to ask you, carbohydrates and inweats and things like that. Yeah, it's like way different actually

I want to ask you is how nice was it to sleep in your normal bed? It's like heaven I'm asleep like shit when you're gone like I do. Oh, yeah. Yeah. No this whole I mean of all the trips I've ever been on this was the worst collective sleep that I've ever I mean I dug and I pulled our ororing stuff up to compare and the first five days that we were traveling, one, the plane ride over, I didn't sleep at all,

which you needed to sleep because we were flying. You looked like a fan. That was the day it was a red. 24 hour day where I didn't sleep. And then the next four days, the most sleep I got was four and a half hours. I was just, yeah, I was bad, dude. Last night was, so you know what's funny though?

So I forgot that I had turned off the bed system. Yeah, and I didn't realize it because I could try to ask me to turn off before I was, because it gets too cold for her. And so I shut it down and I obviously didn't think about it. And I have like fell asleep early and was sleeping hard. I woke up briefly, because it gets too cold for her. And so I shut it down. I obviously didn't think about it. And I have like fell asleep early and was sleeping hard. I woke up briefly, but it was because my bed heated up

and I was not used to it having the control system. So got back up, turned it on real quick and got it recalibrated and then went back to bed. And then I just slept through the whole nightmare. That thing is such a, I mean, you don't realize it until you don't have it for a little bit. And then you come back to that, like what a treat that is to have, I mean, you don't realize it until you don't have it for a little bit and then you come back to that, like what a treat that is to have that control temperature at least for me, like that's a big deal because I don't care how cold it is out and out

of the sheets. My body heats up so much that I'll heat up the sheets big time. Yeah. Yeah, coming home was so nice. Obviously, sleeping in your own bed is nice, but just to see the kids and and my wife and just it was a long time. I don't like going being gone I think the longest stretching a long time. Yeah, I was talking to Courtney about that Have you guys ever that's what it was that was the record for best the longest I've ever been away from my little ones. I'm sure I've never been away from Katrina that long

I've never been away from Max alone. Yeah, I think you think just imagine. Yeah, that was a long time man It was it's rough. It's funny because that long and never been away from Max alone. Yeah, I think you think just the same. Yeah, yeah. That was a long time, man. It was, it's rough. It's funny because men don't talk about the slot. And I know why because I think it makes you sound or maybe you feel like you're not supposed to talk about this. But after like day two, like two or three days, you know, it's like, Oh, we're out. We're doing this thing.

It's really cool. After day two or three, I start to get really homesick. And then by the end of the trip, I was really cool. After day two or three, I started to get really homesick. And then by the end of the trip, I was really miss, especially, like I would get on FaceTime and see my kids and they would get excited to see me and then I talked to Jessica and then hang up and it's like, oh,

I'm nervous. It's almost worse to do that. It's almost worse to communicate. It's like kind of like, you could just disconnect. Yeah, I mean, honestly, like, I can only imagine if this trip was amazing, right? Like London was absolutely amazing.

So great. City blew me away. Like I did not expect to love the city as much as I love the city running into people every single day and night and getting the chance to spend time with fans of the show and and ARC was just incredible. And then to go to Olympia and do that. Like just an incredible full day, every single day non-stop.

Yet it still was so I can only imagine if it was a trip where it wasn't like that. Like if we were just like it was all easier and you're kind of chill like I would have like drove I was so nice to see yeah, she came to get you at the airport. She runs across, just jumps in his arms like a little girl. Yeah, it was so nice to see that. Yeah, yeah, yeah. I was like, oh, I can't wait to see mine. Yeah, yeah, yeah, that was really, really, really nice to see her. And then Max wanted me to wake him up.

So when I got, yeah, yeah, so I woke him up. Oh, so when I came home, the kids were sleeping, but I told Jessica, she's like, I know you're tired. I'll feed the baby. I said, no, no, I want a feeder because I love that, right? So I came home, we, you know, we, Jessica and I hung out a little bit, went to bed, then the baby woke up to get fed.

So I picked her up and at first she was kind of like, because it wasn't mom, because mom had been doing it. And then she reached up, because it's dark. She touched my beard and instantly, just relax on my arms, because she realized it was me and I was like, oh That's the best feeling ever and do that so nice so nice, but arc was Incredible. Oh, yeah, yeah, so people know it's firing. Yeah, the Alliance for responsible citizen tree

It's an event that was hosted by Jordan Peterson. You can watch it on YouTube now. You can watch all the talks Mm-hmm on YouTube. I don't think I've been surrounded by that many. Like really impressive. Yeah, everybody there was like insanely impressive and successful in their own industry or whatever. That was the most interesting part. It was like artists, like it was like diplomats,

it was like entrepreneurs, like intellects. There's just like a whole religious leaders swath of interesting people. We were the only fitness people there. Yeah. I was so humbling because when we were there, I thought I wonder if we're gonna see other health in fitness people, nobody.

In fact, people would ask us what we did. We'd tell them and they were kind of like confusing. We stuck out a little bit. Yeah. What are you guys doing here? It was such an honor to be even chosen to be there. I mean, technically, you could count Max. Max was there and he's in the space.

Oh, yeah. I guess so. Yeah, I guess so. Between Max and us, but I guess I didn't realize what an honor it was to be even invited, right? One, I wasn't sure what it was going to look like, two, I didn't know that it was literally hand look like, too. I didn't know that. It was literally hand-picked 1500 people from all over the world.

Now 1500 sounds like a lot, but when you think about all over the world, to be one of those 1500 people that was selected to come to this private event and have that opportunity, I thought was just, that was really incredible. And basically, the gist of it, and we're going to talk with Jordan Peterson. So I'd love to talk more in depth them, but the idea is to Really change the narrative Because the popular narrative that's out there is this really negative. Oh, yeah everything doing glue Dooming, loom humans are a cancer. Yeah

You know, and they're like no like the the story needs to be positive humans innovate. We work together There are common values that have led us to accomplishing some incredible things. Yeah. And we got to make sure that we we worship the common good and not, you know, all these earthly things. And it was really, I mean, just exceptional conversations and talks from people, you know, all over. It was really cool. I mean, many times I caught myself getting choked up listening to some of those talks. Yeah, and it's interesting because it's like, it's like, it's walking the fine line of like bringing in religious leaders to kind of help inspire

like a bit of politicians, which was also like a bit of a line that they're crossing, but you know, all, the entire like energy there was just to create this positive outlook and to really figure out how to create that abundance for everybody. Well, that was the part that I enjoyed was that, I mean, you had different religions, you had different politicians, but the common theme of the entire event was to change the narrative, we have a choice that we can make a better future for ourselves and instead of complaining or choosing the victim route or making humans look like they're this parasite on the world,

like what can we do as leaders in the space? And so I just, I really enjoyed it. I absolutely got emotional several times. I mean, the speakers were just... You guys have a favorite talk? Yeah. Oh, man, that's a tough one. For Austin Teen was probably one of my favorites. True, he's fire. Yeah. For me, it was Jonathan Pageau. Oh, Pageau.

I actually showed my dad that and he loved it. Oh, you can watch that on YouTube. It's up there now, but he's talking about like how simultaneously, in all of recorded human history, we have more stuff than ever, and yet we're as unhappy as ever. And it was a really incredible talk. Yeah, Peja Alconstein, I think we're two of my favorites too. I really, and it's not upon the YouTube channel,

is the British teacher. Oh, the headmistress? Yes. What was her name? I mean, maybe Andrew, if I'm ever, she, I think she was serious, we said you could look up Google Google the strictest teacher in the world teacher and and I think that her I think her name comes up or for sure you could probably do it In Europe or whatever and put that in see if her name goes up. She was she was incredible Catherine

There you go. We're ball seen. Is that what it was? She was amazing. Yeah. Like, and you could just, by the way, doesn't she look like what you would think a headmistress would look like? Yeah, almost like, yeah, out of Harry Potter, out of Academy or something. And I'm like, can any of you try and Google and see if that was true if you Googled the strictest teacher in the world

about that if it popped out? Yeah, no, I think she does. Yeah, pop up in that search. Oh, yeah. Oh, wow. Yeah, see, that's great. She was us. Oh, yeah. See, that's great. She was us. Now favorite. I got to say, though, my favorite. It was, arc was incredible.

It's huge honor. Um, really humbling. But my favorite, favorite, favorite thing about London, the city was amazing. People are great there. By the way, I love English hospitality, humor, um, feel very at home there. But I got to say, my favorite was every night, we got to hang out and dine with and just, generally just essentially hang out with a listener of the show. And this was just on accident. Somebody would stop us.

We were already on our way to get food or whatever. We'd invite them. And every single night we had somebody come with us. And we just turned out as kind of a random occurrence, right? We're at the pub and then, you know, we get met by somebody outside that's like, oh, hey, you know, I love your guys show and then we go have a drink. Yeah, coming out with us. Yeah, I'm hanging out with them all night. Just chat. Yeah, I would say that was probably one of my favorite things too. And because it happened so organically too, it wasn't like we set out to go

do that or made this deal that hey if we run into people We're gonna take over this. So it's just we were doing our own thing and traveling around and it seemed that every single it was every single day every single day And it was it was interesting because it was always like Right before we were about to go get dinner or right before we're gonna go ahead to a pub and go have drinks and we would randomly Meet somebody and end up talking to them on the street and say hey, we're we're gonna go head to a pub and go have drinks and we would randomly meet somebody and end up talking to them on the street and say, hey, we're gonna go to a pub right now and get some drinks or, hey, we're gonna go with dinner.

You wanna come with us and they'd all like, are you serious? And then we'd end up taking them all night long and they'd just hang out with us. So fun. Yeah. I love, I absolutely love them. Great.

We're hearing all the stories too, man. Everybody that we met were just really, really interesting. I do gotta say, along those lines, you mentioned pub. I always learned this lesson when I travel. Foods that you eat, let's say outside the country of origin, you'll have a perception of those foods and you'll think, oh, this is what fish and chips taste like, for example. It's not that big of a deal, whatever. It is way better when you eat it in London.

Way better. I had fish and chips over there. I'm like, this is amazing. Versus like, you know, fish and chips in here. That's. I had fish and chips over there. I'm like, this is amazing. Versus like fish and chips in here. That's so good. They're stable. Yeah. Yeah.

My, the couple we met where the young lady, I can't remember her name. I think it was Tony. I'm gonna pull it up. I have her before and after because that was a crazy story where she, let me see. Yeah, Tony and Christian, she went from a very unhealthy place to a very healthy. Yeah, right right For the right when the pandemic hit she was chronically under eating she was over-training doing cardio like crazy and And then she looked like it like if you could just imagine what a young lady who was

Under-eating and over-training just you know, she was this kind of frail, little body that obviously didn't look like she lifted away. So, she just ran and starved her body. And then to see what she did in a year's time, it actually didn't look believable. I mean, except for that we had the pictures and saw her in person. And so, her transformation was just incredible

and unreal to see. It's such a cool story. And she's just like, yeah, it was one of those people that just abused cardio and just under eight. And I guess her boyfriend was the one that was like, you gotta lift, you gotta eat, you know, gotta kind of forced her to listen to us and then it made an impact.

And it was crazy. So this the third time, or I've been to the UK, but like two out of three times, like some incident happens at home. I didn't know about it. Like, you know, so my family was trying to kind of keep it for me. So I didn't stress out or worry or anything. Oh shit. What happened? Yeah. So like first time like my mother and a lot, I was watching my kids broker leg and I kind of exploded story last last time. So this time like my dad was moving his hot rod and turns out that like it's stalled and he had some neighbors trying to help him kind of move the car across the street. And I guess he had one foot inside the car and trying to steer

and basically missed like the pedal. I don't know, he was trying to tell me like all the details of how this happened because I'm like, what? How did you not tell me? Basically he got run over by his own car. Oh, his legs. And he's already had like two knee surgeries and so he's just recovered from that. And then like I have pictures and everything of his legs,

but like he, thank God nothing broke, you know, on his legs didn't break, but like he has these crazy bruises and like crashing over literally like he fell down and then then the car ran over his legs and they didn't break. He's sick seven and he's like he was trying to jump out of the way and you know his legs were still there. Nothing broke. Nothing broke.

Holy cow. Just in the bubble and then like actually the car itself kind of went into like a leaf pile and stopped itself and nothing happened. But I was like, dad, what? Like, you're not gonna tell me you need to go to the hospital and everything. And so anyways, it's just like, oh man, I hate that. Like I'll go leave on some like long trip

and then like, you know, two out of three times, something crazy happens. That's gonna cause you to be all week where you're telling you to leave. No, I'm gonna be super annoyed next time we go anywhere, dude. Hey, can I talk to John? John can't come to the phone when I was busy. Wait a minute, what's going on with John?

Did that happen at the beginning of the trip or towards the middle? Is that in the middle? Oh, and so yeah. That's crazy to break his legs, though. I know. It is. It doesn't make any sense. I mean, he's got some strong ass bone.

I mean, for real. He does, yeah. He's a good boy. You just see his calves. You think I got calves, dude? Oh, is that what you got your calves from? Oh my god. I mean, for reals. He does, yeah. He's a good boy. You see his calves, you think I got calves, dude. Oh, is that what you got in your calf from? Oh my God. Not from all your calf races.

Yeah. Because you walk on your toes. No, no. I don't wear my high heels that much. You bounce throughout the tank. Yeah. And then we went to the Olympia on the way back, which was really cool.

We met a lot of fans there, and we worked the Transcend booth, which was really cool. How funny was it though? Oh my God. We went to Michael worked the transcend booth, which was really cool. How funny was it though? We went to Michael Hurns booth. That was the way. That was the first time that Justin and I had the pleasure of meeting him in person. Great guy. Since you...

Him and Mona have met. Yeah, it seems like a super cool day. Yeah, and I know you spoke highly of him off air, talking about your experience with going to their home and hanging out with his wife and him and just said that, like, you know, we would absolutely love them. And so I totally got that impression when we ran into him. And I mean, you could tell that he's actually a fan of the show, right? You could tell by the way he reacted when he saw Justin and I working the booth with

a competitor. So we were representing transcend. You guys all had T shirtsshirts to say Transcend. He's working at different booths. He's the own peptide. I don't know if that was the COO or who that was, but you could tell he was put. Yeah, so he jumps over, basically, he's a lion waiting for him.

He stops everything to come say hi to us, jumps over and takes pictures with us, and you guys are wearing like Transcend shirts. And that's the better. And so whoever that guy was was so good. Oh, he tried to tell him no, and he could tell, he tried to tell, no, no, no, he was barking at Mike,

and Mike just kind of blew him off and then still hopped over to him over. But he could tell he was not happy about that whatsoever. I mean, I would have, I mean, I would have covered the shirt up just for just at a respect if I would have picked up on it. Yeah, I didn't even know that was going on. He was mad about, yeah. Like dawn on me afterwards.

It's like, I didn't realize, I'm like, why was that dude me munging' and why was he so adamant about like Mike not taking a picture? Like the biggest competitor. Yeah, and then I realized like, oh shit, Justin and I, we have all the transcend on. This, he was at his medical booth and I'm like, oh god, that's hilarious.

But, I love transcend. They literally are like, like signing every name in that whole segment of fitness. Like everybody was at that booth, man. Like everybody you could think of. What was crazy is, when you go to one of these conventions, you're gonna see the most extreme bodies you've ever seen in your life.

Okay, that's just obviously. I saw some, like the extreme male bodies are always like shocking and impressive, but I saw some women that I, I don't even, I don't understand. It didn't compute. It was like, whoa. If you're not part of the space,

you never go to this convention, just picture this, okay. Imagine me with an additional 20 pounds of muscle and way more shredded. There were women like that walking around. Literally, they're walking around and they got traps. Yeah.

And you're just like, now I know people like, oh, that's all steroids. Yes, steroids play a role, but that's also crazy genetics because I could take all the steroids in the world. I wouldn't look like those girls. Yeah. It was, it's crazy to see some of these, the development, some of these people. I'm saying it's been like, it's been close to nine years, I think, since I'd been hanging around Olympia or anything like that. I was really impressed with just what a spectacle has become. When I was in the circuit, it was mainstream and it was getting popular and the conventions

were still a big deal. But the amount of money that's behind these things now of everything from the booths that were set up to the amount of famous people that were in and out of there to the stage and the lighting and the sound system. I thought you'd kill on the old ones. I was just wondering. I didn't know who's there. I wanted to throw. Yeah, yeah, yeah.

No, there was a bunch of famous people that were in and out of there. You know, it was weird. Was that Chris Bumde had got less money than the winner of the physique Olympia. Chris Bumsde had the most popular one. He's got the biggest social media poll I think of all of them. Yeah, I don't understand that. Yeah, I'm not sure how they justify that.

I don't know if that's based off of entries, right? So maybe there is a lot more people that enter to, you know, men's physiques. Have you been around longer than classic? Yes, maybe that's why. Because slowly over time it's built up. Yeah, well, I mean, so, but why, though, why does that matter?

Is it because, like I said, the entries or like why would be the, how long, because if bumps that is far more famous, then, you know, say, like, Ryan Terry who won men's phys, like why, why are they getting paid one more? What I would assume is that it has more to do with like entries. So I would think that based off of that, like you would get, and, you know, and I know that Olympia, the, yeah, but the open has the biggest paycheck. And there's got to

be less entries for the open. Yeah, well, I think the whole show is built around them, right? I mean, that's how this whole thing started was, you know, like, there used to be just them, right? I don't know if they're even had all the other categories. Yeah, I didn't even exist. I was just the limpial. I think that they're probably always going to get the biggest piece of the pie since they're the origin. But I think the popularity behind men's physique and bikini must drive more. Entries, which then drives more revenue.? I don't know. It's weird to me that Chris Bump said, I mean, it was like $50,000 was the first place. Yeah, first place. I think suffers is like July bill for food. Yeah, I think. And then I think Minsvizik was like 90, I think for for their first place. I don't remember what bikini was. I don't think we sat through that or not, but I mean, fascinating though to see the growth of it. And and also really fascinating to me

to see like people floating around, like you were saying, like, Shaq that are like ultra famous, but then to see these lines for basically like just famous influencers. Yeah. Just around. Let's take a pic, you know, for the ground. Yeah, it's because so when I when I was coming in like so nine years ago was the last time, but I was before that I was even going to some shows. So let's say 12, 13 years ago, you would show up to one of these things and Ronnie Coleman or Jay Cutler. Yeah, the basically winners of competition.

Yeah, yeah. So if you were like, you know, Mr. Olympia, J. Cutler, Ronnie Coleman type of guy The place would just be that's where the lines would be and that's all the lines would be And then you'd have all these like supplement booths That people would stop I to grab some samples and stuff and obviously somebody hacked into this or figured this out because now Every supplement company or every booth has at least two or three influencers that are attached to it and that draw all the traffic and attention. And these kids line up and wait to talk to or to take just take a picture.

Most of them don't even want to talk to them. Most of them, it's just like busing through to take a picture with some of these influencers. And I thought, man, that's so wild. I mean, there was a point where Ronnie Coleman was, you know, in his wheelchair right next to us. And I felt like nobody was even paying attention to him. Like nobody was even talking to him or anything. But then, oh, God, like if a influencer come walk him by that has to.

It's interesting. Yeah. Totally people screaming, going crazy and taking pictures. It's like, God, that's so so weird to have in there before. And then to come around afterwards and kind of see the, the difference in, yeah, it's super interesting. And the reason why Chris bumps that, even though he's the champion of his category, he's so popular, it's a social media.

He's got a huge social media presence. He's also, you know, obviously talks really well, and he's on lots of plots and stuff. It's his most, the Ashless Pions. I will say this. I mean, he's got one of my favorite physiques. I think his physiques. I think classics, that's where bodybuilding should be.

You know, that whole category. Just enough muscle to where they look like crazy, amazing, but the open, it just gets too much. Well, I mean, the truth is though, people want to see the crazy, right? Like people, there's more people that will aspire to look like Chris Pum said, but everybody still wants to see.

Well, when you see a real, everybody wants to see what is the craziest, extravagant, yeah, that we can push the human body. And so when you see a real pro bodybuilder in front of you, like a top level one, it's weird. It's just the muscle and the development of the shape is just, it's so mutant shoulders like this wide. It's so wild. Iters like this wide. It's so wild. It's so crazy to see.

Yeah, and, you know, to your point too about like everybody thinks it's just drugs. It's like there's such a massive genetic role that plays. I remember when people used to ask me like why stopped or why wouldn't I keep going? I'm like, I was not made for this. Like genetically, I am not made to be a bodybuilder. Like I've built a good physique and I could use all the drugs in the world, but the people that win that stayed the top of this, they've got both working for them.

They've got all the drugs and they've got all that discipline and they've got the genetics to be able to be the superstars. Like they are genetic freaks on top of doing all the other stuff. In fact, I would make the case that some of these guys are the most famous for their physique. The amount of drugs is way less than a lot of people think they are. Oh yeah. It's not taking them a lot of drugs.

I mean, we've talked about this before, like, you know, the Ronnie Coleman's, the Flex Wheelers. The Flex Wheelers. It's like, 10 Olympia natural. Yeah, these guys were already winning Olympia shows before they even introduced the drugs. Yes, the drugs took them to a crazy level. But I mean, even our friend Arya was competing on the Olympia stage, natural. Yeah. And then he took testosterone afterwards.

And so yes, it took his physique to another level. But I mean, you have to have the genetics and the discipline and the hard work first, like before even before that stuff. Something else I learned on this trip, I had no idea that you were a photographer, Adam. I don't know. It was so funny.

I have not a photographer. And listen, Justin and I were so, we were like, what's going on? We would be walking through London and then Adam would grab, and his iPhone, it's not like you have a camera, you use your iPhone. And you were like climbing up on things, standing at angles, seeing, squatting down, laying down to get the right angle.

And just potential portraits. Spending hours, like you just like, Justin and I eventually left, we walked off because you were just taking pictures of things from different angles. I'm like, what is he, what's happened? Well, first of all, he's taking it in. First of all, when we first were planning this trip,

we almost didn't do London. Like we were gonna like drop in for ARC and then bounce out of London and go over to Italy or some other places that we talked all of us going. And going. And really that was because I think at that time Justin and Doug were the only ones that have been over there really. And they were like, it wasn't one of my favorite cities. I'd rather go somewhere new or different. And so I had a very low expectation for what the city was going to be like. And I left London saying that was, that's my favorite city I've ever been to. Now, I'm not the most world traveler,

but I've been to beautiful places all over the United States, I've been to Paris. You're like a big fan of architecture. I did not know that. So, and that's the part that I think that London doesn't get enough love for is that it would, it happens, and I also, somebody made a point about Rome in Paris. I'm like, listen, Roman Paris,

I'm not saying that they're not, that the architecture there has even more history and is even more beautiful. But what I love about London is it has both. It has the history and then it has like new modern. And so the blend of that is just unique. I mean, yeah, the contrast is, well, there was a one night dug and I stayed out late

to go sightseeing more. And we took the Uber boat, which is really cool. They have this Uber boat that travels all the way down the river. That's the only way we're going to travel next time we're back. Oh, totally. That's the move to go. Oh, it's super fast and it's cool. And you go under, I don't know, I'd say 10 bridges, maybe Doug or so, roughly 10 bridges.

And so you'll go under once, you go under like, the tower bridge, which is probably got the most history right in London as far as the, as far as the old it is and how beautiful it is and the lighting is amazing. And you'll go like two more bridges down and then I'll send you'll see this like super modern looks like it was built in the last, you know, 20 years or less.

And it's all lit up and designed differently. I mean, and so you'll see that. Like, just think that's, I mean and designed differently. I mean, so you'll see that. Like, just think that's, I mean, I've never experienced a city like that. And then everything at night was lit up just epic. It was just, you know, everything was a postcard. So, yeah, it was definitely okay. It was just funny watching you just run with your phone. Well, and the audience doesn't know this.

I've talked to Doug off air a bunch of times about wanting to get into it. Obviously, Doug is the photographer of all of us. And I've always been fascinating. I don't know if I've ever told you guys this or not, but the very, one of the first like, not first business, but one of the first businesses I ever started was a photography business when I was 19ish, 20ish.

Why do we wait, what? Yeah, so I started with my two best friends, called Cali Mourna Photography. And the idea of it back then was to have a business right off to do all the cool shit that we did. So I was into off-roading stuff with my ATV. We were in a stil- We just think photos of it all.

Snowboarding, wayboarding. And so the idea and concept was, let's start this photography business. And it'll, it'll, we'll be able to write off all of our toys and write off all of our trips where we do these toys. And so it started that way. Now, I never really took it far enough to get really good with the camera. My best friend did it and it had been a pretty, you know, he's not like famous, but he's had his photos in some places and has shot a lot of landscape photography that I have hung up in my house that you guys have probably seen,

don't even know it. That's from him, and he kept going. He kept the business going. He became his, and he did really well. He ended up taking wedding photos. So I've always had like a thing for it, and liked it. I just never have taken the time to discipline myself because those cameras aren't easy to work. They take a lot of, they're also expensive, the lenses. Yeah. Yeah, and you gotta really understand lighting and speed and all that stuff like that,

to be able to get the perfect picture. So I have an appreciation for it and I've always wanted to get into it. You were so into it. I did not expect that. No more than Doug, I feel like Doug was just in here. Well, I expect Doug to get into it. I don't expect you to disappear in the get-up. We just run off, dude.

Yeah, there you go. Yeah, I love it. Actually Adam, I think, has a real talent for composition. So I think you do well when he gets a good camera. But I have to apologize to London, because the last time I was there, I was with somebody that we were having a rough time. And so I think maybe that tainted my view of London.

So when I reported back to you guys, ah, London, I don't really care about London. I've changed my mind. I really like it. Yeah, I feel like you and I, I mean, we had such a good, you know, you know, speaking of photos and talking, you know, what it was a really cool and interesting experience was.

So I didn't know that there's a lot of strict rules around tripods and these expensive lenses. When you're photographing, you know, some of this stuff, well buildings in particular. Right. And Doug got some security guy came over and said, hey, you can't be using your tripod and finally, that. And so Doug put the tripod away. And then we're like literally like five minutes or 10 minutes later, we're walking further down the pier and Doug's taking this beautiful, you know, modern looking building that's right on the other side of all the other old stuff.

He's like taking cool photos and the guy, the same guy come over to him and bust his balls again about it, about taking photos in there. And it's because you have these high power lenses. You're keeping tongs. Right. And so, but the thing that I thought was so cool was the way the guy checked us. So polite. Yeah, he was so friendly and polite. And I thought, man, in thousand American cars, America, first of all, he would have been a dick to dug the first time. But definitely if he was checking him a second time for the same thing, basically, that guy would have been a complete asshole.

Through in the car. And this guy like took the time to explain the reason why and was like, you know, super up. He was apologetic about telling us, you know, the rules and that he had to put it away. And I just thought, man, know, the rules and that he had to put it away. And I just thought, man, the culture over here is such a difference. Now here's a deal. So I did a post about how the friendly the people were there.

And it was funny because people from England, from other parts of England are like, what? They're terrible. The people are assholes over there, whatever. I'm like, they were so nice. I'm like, all the contexts must be different for them. Because we're used to here, Silicon Valley,

where everyone is an asshole. Yeah, and nobody gets it sure. All it's you. Everybody ignores you. And then I thought, oh, it's true, because when I went to Arkansas, when I've been to Tennessee, people are super friendly.

So it's really just here, dude. We're right here. Everybody's just Silicon Valley, yeah, it's rough. Yeah, they're just assholes. It's hard to when we're, you know, basically born and raised in this, you pluck us out of here and you put us in. You notice the difference.

Yeah, I mean, I even catch myself, right? Because everything's so fast paced in the Bay Area. And heaven forbid, somebody walking in front of you stops to look at something like you fucking want to lose your shit. Yeah. And so I actually felt that in me a few times of my natural reaction, I'm like, oh shit, I can't act like that, like nobody's that everybody's like,

so, they're all patient. Yeah, they're all patient. Like it's not weird at all to be walking in a crowd under the subway area, and then a group of four people just, oh stop and talk to somebody or just stop to look at something right in front of you and you gotta kind of wait or go around them.

Like that happens all day long and nobody really is, you know, get upset about it work. God, that happens in the States. I've never been in New York City, but I heard New York City people are rude. I've heard of it. I've heard of it really. It's like a badge, you know, it's like, yeah,

there's a lot of name calling and, you know, but it's like a term of endearmate, maybe their eyes, right? Like, uh, fuck you, fuck you. And it's like, hello, it's like a thing. Yeah, just ask them. Well, I know in New York, they like, and I guess Paris was like this too, they like use the horn as like a, like a courtesy. So like to get someone like, like here, if someone in California lays on the horn, it's like, it's like, you get on the finger. It's like, fuck you. Where in places like in Paris, and I think you knew, York is like this too, it's like a more of a courtesy.

And people are always honking their horn. It's more to let you know like, okay, I'm right back. I tell you guys, we're speaking of cars. I'm gonna tell you something happened this morning. So funny. So I got back the day after was we did a really, really, so it's a birthday. It's really fun. Like we had this great day plan. And the main gift we got them was this car that he could drive. Now this car is pretty red. Like it's got a key that you could turn.

I can control it with a controller just in case it's going to go while on a wooden power wheel. Yeah. So awesome. So anyway, all he wants to do is that, right? So this morning, Jess and I are working out really early. He wakes up, she brings them in because he wants to watch me work out, but then he sees a car. Can I

drive my car? Oh crap, okay. I'll let you drive your car. That's fine. So we take him and he goes out into the backyard with his huge backyard. And Jessica has the controller, but she's also holding the baby because then Dahlia woke up and whatever. So I'm working out. All of a sudden, you guys remember the commercial for Kool-Aid? Remember what Kool-Aid did? Oh, yeah. It just breaks through all of a sudden I'm working out and my son drives his car through the garage door. So there's a side door.

Okay, there's a side door and I just eat this car and he's like frozen. Like holy shit. I didn't mean to. I didn't mean to. I didn't mean to. But he literally just breaks through. Oh my god. And then he starts crying. He got scared.

He can get hurt, right? He starts crying, whatever. So I tried to flip it. So I'm like, your car's strong. Look at it. Not a single scratch. He's like, oh, my car's stuff. My backfire.

I hope he doesn't make sure. He's smashing it. Yeah, too. But it was just like, I'm working out. Literally, random. All of a sudden, I just see him drive through the door. Yeah, I want to catch you to catch a video reaction We all wanted to see the reaction when he saw it We saw the video you shared a video of him driving it, but we all wanted to see the I think I have it

I think I'll send it to you. Yeah, yeah, that's I did you do that? I mean did you set it up like how did you how did you? How did you present it to him you kept talking about? We have someone the garage for you and you know, I think you, how did you present it to him? You kept talking about it. I said, we have something in the garage for you. And, you know, I think you, I think my car had a sun so that you could play with or something like that because he loves my car. Yeah, yeah. So he went out there and he was just, he was so pumped.

He was so pumped. You know what he wanted for his birthday? If you ask him, what do you want for your birthday? White cake. I don't know why he wanted white cake. So we got a white cake. I love white cake. And he was excited.

Why don't, why don't I it's my favorite? When he came, when he walked out of his room We had balloons up and he's a huge fan of cars right the animated film cars So Jessica had a bunch of cars balloon and she was playing the theme all the theme songs from cars. Yeah, this kid man He comes out and he's like oh, oh my gosh It's lightning McQueen he goes and the music matches the balloons. He said that He's just like Nima Queen, he goes, and the music matches the balloons. He said that.

I'm like, he's cute, man. That's so fun. You just reminded me, so Katrina was telling me last night that she had a conversation with Max while we were gone. My birthday's coming up, right? So she was talking to Max.

Hey, do you want to, let's get Daddy something for his birthday, what do you want to get? I want to get him a watch. And my head, Katrina, guys. He knows. I mean, he knows. He's been playing with my watches since the beginning. So obviously he knows I like him, right?

So, she's like, oh, pick a different gift. My head's in, I'll be getting been playing with my watch since beginning. So obviously he knows I like him, right? So pick a different gift. I'll be kidding for what a daddy watches. And he was like super adamant. No, no, no, I want to give a watch. She should let him pick whatever watch. You can wear it when you go. Of course, of course. I would, but I thought I thought it was hilarious that she was like,

she tried to like change the subject to something else. And he was like super adamant about I want to get daddy a watch. I want to get daddy a watch. She's like, no, we're not getting daddy watch. Oh, that's so good. We'll get daddy something else and he was like super adamant about I want to get daddy watch. I want to get daddy watch. She's like no We're not getting daddy watch Daddy's that the Alright, so we're gonna we're supposed to mention Organify and I tell you what we Basically announced their new chalice eat product, right? Yeah, I really like it. Yeah tons of messages. Okay, you are getting

So for people know a lot of people I never heard shilajit, which is interesting because it is one of the most studied erivetic compounds there is. Probably, I would say it's up there with ashwagandha, okay? And it's got, it's not just that they've used it for thousands of years and it was used as an aphrodigiac. It was used to improve libido, vitality, health, reduce inflammation. It also has lots and lots of studies showing that it actually works. The reason why I was excited about organifies is they got a really good form of chaligit

in their gummies or whatever. And then they made the gummies taste good. Chaligit doesn't taste good. Yeah, I was gonna say, I don't know how they figured that out, I was gonna say. Yeah, but it tastes good. But it tastes good. And it's a full serving of chalice. Mushroom herb, what exactly?

It is literally black tar substance that seeps through from like a tree. No, seeps through mountain sides. Okay, what it is, it's literally ancient forests that have been decomposed and broken down for thousands and thousands and thousands and thousands. I mean, when you say it's comparable to top soils, just in like tar form. Uh, I mean, I don't know.

There's a lot of compounds. Because it's all like, so do you know the history of like what it was used before? Obviously, we got a hold of it and decided to try it for everything. Like, what was the common use of it? L habito vitality health. It's like an all encompassing, um, adaptogenic compound. So for health. So it's up there. Like I said, it's up there with ashwagandha. It's like an all-encompassing adaptogenic compound, so for health.

It's up there with Oshwaganda. We know one of the compounds, full of the acid, is in there, because lots of health benefits, the full of the acid. But there's a little bit of mystery as to why this actually raises testosterone and man with low testosterone, why it's been shown to improve cognitive function.

Again, all backed by actual data. And who was the first to stick their finger in there and be like, there's always that guy, right? Yeah, there's always that guy. There's always that guy. I'm so tired about that stuff all the time. And then obviously back then, when we-

They must have been hungry as hell to hungry. Just think, I think there's always interesting about like Eastern medicine and herbs and things like this is that we didn't have the technology, we didn't have the ability to study it the way we do now and like to prove the science behind it. So obviously, one, somebody or some peoples did it and did it enough to like recognize like,

oh, I'm feeling this stuff from it to pass it on for so long, like it obviously. I think some of it was accident. Like the first people to eat, saw the side bin mushrooms, or probably like starving, like these might be poison, but we're starving, eat them and I'm like, I see God.

So that's like one example. Then the other one is they witness animals. So horny goat weed, okay. This is a plant that definitely boosts libido. They say it raises testosterone, probably not, but it does raise libido. They saw goats eating in, they were fucking each other crazy.

And that's what they did. That's really helped with down. Correct, really? That's the story. The story is they saw goats eating in, they were talking to each other, like crazy and that's what they did. That's really how it went down. Correct, really? That's the story. The story is they saw goats eating it, then the goats would get all into it and they'd say, yeah, that's funny. What's the sad?

So can I wonder, and wonder then, if that's true about this, like you saw like deer licking the tar and then also then they started helping each other and you're like, yeah, I should try that. Yeah, I don't know. But there was definitely, my wife's turned me down three nights in a row. Let's see if I put it in her food tonight. You got to kick that in the cave.

Yeah, it's just starving. She says I don't put out on her. I'm so hungry. I'm so hungry. I'm so hungry. It's strong as it used to be. Yeah, but Doug, what is it? What are the benefits there say?

Because there's a lot of studies that support its use. It's pretty wild. Yeah, so it's a blackish brown resin that contains over 40 minerals and substances, most notably, folvic acid. It's been used in Ayurvedic medicine, treat conditions such as iron deficiency anemia, and it also has evidence that suggests it's also antioxidant

and has anti-inflammatory. Okay, so what are the main ingredients is full of the acid? That's in it. Okay, so that's like, that's the, remember that other water company before path water we were talking to? Yeah, I can't remember. Black water, right? Is it black water?

That's their main thing is the full of the acid in it and all the benefits are come from that. Yes, but there's more because the studies that support chaligeet are better than the studies that support full of the acid, although full of the acid has benefits. Well, I'm assuming that's because it has full of acid and other things. Correct. Right. So it's got all the benefits that full of acid has in addition to all the other compounds. Yes. Look at this. It probably were like mineral deficient, you know, like the population is very mineral. Yeah. And that's so that's the thing. There's compounds that we don't know. Yeah. That are in there that we don't know that are in there

that we haven't isolated yet. So I can't tell you exactly what it is. We just know that we've, people have been consuming it for thousands of years. It's been used for those purposes for thousands of years and we do have data that support it. Look at that, even may improve exercise performance in recovery.

There was a study that showed that tied it to improve strength from strength training. So I'm gonna say this right now. It is the next big supplement. Now, here's what the supplement industry does. They're gonna over blow the shit. Yeah, they'll be faster. They'll be different variations of it.

And all kinds of weird stuff. And look, no supplement is gonna change your life unless, of course, you fill a nutrient deficiency, which is something you need. But Shaliji is up there. Like I said, it's one of the supplements that are that is non-nutrient deficiency feeling that I would say has got some value. But we're going to see it start to blow up.

More people are talking about it. Is it an adaptogen so would it go in the category? I would put it there. So you'd put it in and would you take it independently of Ashwagandha? Could you take it together? You can take them together. Okay. So you can put it in and would you take it independently of Ashwagandha, could you take it together? Like, you can take them together. Okay, so, yeah. Let me be interesting.

You can take them together. But although, I don't know if you'd necessarily want to, it might be an interesting alternating stack, you know, where you do one for a while, and then do the other one for a while. You can kind of compare. The thing about some of these compounds is I notice great benefits in the first three months,

and then it seems like I don't necessarily get anything. So I'll go off, but we'll see, I have never taken Shilijit for longer than a couple months. So now that we have it, with a couple of close to a month or a while, I guess we did have a two week break because you didn't take it with you. I don't know.

Yeah, so, but we were starting to take it consistently. I mean, I haven't put my finger on it yet, what exactly what it is that I like about it, because I just feel good from it. And I think that's why I think it, I asked about it being like, Ashwagandha, has that Ashwagandanda kind of good feeling. Yes, yes, yes, yes, it's a adaptogen. Yeah, I mean, I get the similar feeling when I take the green juice from Organifi that has that same kind of effect to me

where it's like, it's not like a caffeine energy feel. It's not like it just improves my overall kind of mood. It feels like that. Nothing that it's so strong, you feel it like jittery or anything weird like that, just feels good. So you guys see, there's been a few of these crazy sports I've brought up on the show a few times. Like, you know, when you've seen some guys in an inside a telephone booth like fighting, or like levels where people kind of almost chase each other

and then they fight, and there's groups of of almost chase each other and then they fight. And there's a lot of people that fight each other. And anyways, like lots of crazy ideas. And usually it's in Russia where a lot of these sports are happening. Well, there was a new one that I was like dying laughing because it was just like, wow, this is so brutal. And hilarious that somebody thought of it.

There was like, basically, there was like four bars. So it created this like square. And so each guy had to hang from the bar. Oh yeah, you showed me that. And then this contraption lifts up the bar. So they're all hanging from the bar. And now what they try to do is basically knock each person off. Kick each other off.

And so they're kicking, they're punching each other. Like as they're hanging to be like the last one standing on the bar and it's so brutal and hilarious. It's actually hilarious. Yeah, and it's like, what, I just wanna know who comes up with these things. What would the strategy be? I feel like the strategy would be.

Grab on with your legs and rip them down. Or you could like grab pull, like use your body weight. Yeah, but then your pull reaches. If you don't reach them down, I almost feel like putting your feet over their shoulders resting your body With on them so they have to carry your body with that with kick their grip, you know So oh, they're blasting each other. Yeah, you show me the video is hilarious. Oh my god They didn't they do that and that remember that show that you watched it the the hundred straight

Cudrow. Did they do something like that? Wait that one they just hung they just hung they couldn't hit each other No, I couldn't remember what they did. I never finished out that show. Yeah, I love it I'll keep my eye out more brutal sports. I think for shout out today We should actually send some love to the the Tony right that's her name. Yeah, I think we should show the before and after Yeah, that's good idea. She did I think that we have her Instagram page so yeah Yeah, so I'll have and the you sent Did you send the photos to the YouTube team? I will now. Yeah, send the photos to the YouTube team that way that people watching could see this

transformation. I just think it's like such a testament to aspiring. Yeah, I mean, the increasing calories and strength training and what, what a dramatic of a difference that you can do even in a year's time with proper nutrition and feeding the body and strength trading, right? Joy mode is a product designed to improve blood flow. Okay, so you'll get better pumps in the gym,

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Our first caller is Nick from Utah. Nick, what's happening? What up? Talkin' way up here. Hey guys. How's it goin'? Good, good. Feels awesome to be on your podcast.

I've listened to you guys so much over the last year. It feels like I'm talking to a bunch of old friends. So I appreciate all the content, everything you guys do. Yeah, thank you. What you got for us? All right. So I've been I've been lifting for about a year now. Found your podcast about a year ago. Made some really good progress overall. I ran through anabolic. Well, let's see, I ran through anabolic over the summer time. I saw my list really go up across the board. I got my deadlift up to about three, fifteen or so started at two twenty five. And really my over-arching

question is, is it realistic to get my deadlift from where it's at now to 400 pounds by this time next year? So a full 12 months from now? Yeah. And you've been training consistently strength training for a year? About, yep. And now within that period of time,

Maps and Obolic was the only maps programming you followed before that, what did you do? So I was doing your typical push pull legs, five days a week training before I started Maths out of Olik, and I saw some significant gains through that progress, but really introduced deadlifting to my lips with Annabelle. And by the way, I've kind of started Annabelle

recently again, and I'm in phase three, my second time through. Cool. And it says here, you're 165 pounds? Yeah, I've put on a maybe a little bit more since then. I've been kind of slowly bulking since then, so like once I have an eS rider on there. It's good weight, you're moving. Yeah, so this is a tough question answer because there's a lot of factors that play into

someone's strength. But I'll say generally, for a man, you know your age Consistent training you've only been working out for a year which means you still have a lot that you can progress to right if you said this is 10 years Yeah, it'd be a lot more potential there, you know, and if you do really good training, you know good programming good diet Most guys will be able to deadlift Can get to about a two and a half time body weight deadlift. I would say most, I would say it's pretty, it's, I would say good 70%, 70 to 80% of men

will be able to get that. Another 10% or so, we'll be able to get to three times body weight. You weigh 165, let's say you got up to 175, 400 pounds is within range for 12 months. You got to follow a really good programming note. You go from 315 to 400, it gets, I can't imagine. It's gonna be more specific.

Maps powerlifts. Yeah, 100%. That's powerlifts, which I get you there. Yeah. After you finish Maps at a ball, like you do Maps Powerlift, I wouldn't be surprised if you got up to like 375 at the end of it with it.

Yeah, and that'll only leave you 25 pounds away for that. I mean, there's a lot of potential here. Because there's technique in there too that you can really master and improve, not just as we're progressively overloading. Like, you wanna really be able to get a fluent with that. And so the more practice, the better. That's why power lift is gonna be great for you.

I mean, when I was chasing you, Sal, I started about 185, 200 pounds is all I was deadlifting. So, I mean, and I just watched that. Yeah. Especially with a movement like a deadlift or a squat, because there's so much technique involved. So not only is there a potential of building muscle and getting stronger, but then also just the CNS adaptation of your form and technique. So there's lots of factors

that could. Yeah. And you've only been deadlifting for, so you've been working out for a year, but you've only really been deadlifting for like four months. Yeah, yeah, about that. Oh, yeah. And you're at three 15. Yeah, you you you should be able to get to 400. I think you will. So long as there's no big hurdles in the way or anything like that, I think that's totally.

Run mass powerlif. Yeah, follow mass powerlif. That'll do it for you. Yeah, I mean, overall, I'd love to see all of my lifts go up. So I've kind of set the goal 400 for my deadlift. I love to get over 300 pounds on my squat and get my bench to 225. And really my squat, I'm in phase three of Antibullic right now. I'm actually doing 225 for the endurance phase of it. So that's been getting better. So that's, I think I'm

there. I think I'm getting there, but really been focused on taking over. If you're at 225 in like 15 20 reps, you're already already there. I bet if you were to do a, one's the last time you actually did a single or a double try to do low reps, really low reps. Not since the strength phase of end of the whole year. You're probably already there. If your deadlift got up to, gets up to 400,

it's definitely reasonable to have your squat be within a hundred pounds of that. Yeah, for sure. Yeah, yeah, awesome. Yeah, so sure. Yeah. Yeah. Awesome. Yeah. Yeah. So no good job.

It's just normal. Just eat surplus protein. Yep. Target's all there. Yeah. Good sleep and all that stuff. And I would I'd like to do Nicholas. It's we'll send you mass power lift.

I would like for you to get back on at the end of power lift to get what I want to hear about what you what you noticed and what you're seeing what you're trying to see what you're doing. Let's do that. I love that. I love that. Maybe the last like three weeks before it's over email in so we can make sure we have time to get you in and be nice to get you like right when you're timing the end of it. Or maybe Doug you can make a note for us to schedule them out that far. Okay. All right. Sounds good. That's awesome. Hey, well thanks guys. I really appreciate that. I appreciate the advice and Really like overall like you've gotten all of your contents fire like all the guests you bring on everything's just great

I even have my wife running through Annabelle as well. She's loving it. She went from doing classes to now focusing solely on strength Awesome like we're loving for you guys are producing so. Oh, yeah. That's great. Yeah, great news, Nick. Yep. Thanks, guys.

All right. Take it easy. Yeah, the whole strength, you know, standards, like a two, two time body weight deadlift is within the reach of most healthy men, two and a half starts to get harder. Three time now you're getting to like, you know, four and a half, kind of level. Super strong. One and a half time body weight, most men will be starts to get harder. Three time now you're getting to like, you know, more of an elite kind of level. Super strong. Squat one and a half time bodyweight. Most men will be able to get there two time bodyweight.

Now you're getting really strong and then bench, you know, one and a half time bodyweight. Those are like the standards that are good things to chase that if you're healthy fit, you train a long time consistently, good technique, you'll get pretty close. Anything beyond that now you're starting to get to like the, you know, you're getting that elite level. Get the real, the real key for the listener to understand, because I think it would be very unrealistic for most people that have been lifting for, you know, five plus years. It's because he's only really been consistently lifting

for the last year. We know there's a lot more. Yeah, there's a lot of potential in him still gaining a lot more. Unless he'd been lifting for five years terribly. Yeah, circuit training. Yeah, right, right. Like, or he never deadlifted right, let's say, and then now he'd been lifting for five years terribly. Or, yeah, circuit training. Yeah, right, right. Or he never deadlifted right, let's say. And then now he's deadlifting or something like that,

then you can see those types of gains. I mean, that's what happened to me. I'd been lifting for 15 years at that point in my career, but I had never consistently deadlifted. So there was just tons of potential there. Our next caller is Rachel from Maryland. Hi, Rachel. How can I help you? Hi guys, thank you so much for having me on. I just like everybody else want to thank you for

everything that you contribute. The pearls that you provide, I actually work in the healthcare industry, so it's definitely very enlightening to hear the conversations that you guys bring up and the discussions that you challenge with things, so thank for everything you do awesome. Thank you. Great So I my question is primarily surrounding having a busy lifestyle and If I you know, I'm not getting a mouse movement in my day to day is it appropriate to add a little bit of cardio To help counter that or is that going to negate the work that I'm doing towards muscle building and muscle maintenance. So I don't necessarily get an adequate number of steps in per day.

I have a fairly sedentary job. I work as a nurse practitioner. So I'm in a clinic setting. I stand a lot, but I'm not really walking a whole lot between room to room. I'm 30 years old, 5 foot 8, about 153 pounds. I don't track my body fat person, but really just feeling a little bit troubled where at the end of the day, I only get about 5 to 6,000 steps. I only get about five to six thousand steps and I would really like to hit that 10 to 12,000 step old, the help lean out a little bit, but don't want to sacrifice my strengths by overdoing cardio to fit in at the end of the day, just getting that extra movement, say to get a mile run in versus walking a mile just from time constraints standpoint. So I wanted to hear your advice and

what you guys think. Do you track calories at all? A little bit. I had done some calorie tracking probably four or five years ago. I don't pay too much attention to it now. I try to pay a little attention to how much protein I'm getting. If anything, I track that's kind of where I look at. And I probably get about 120 to 130 grams per day. Oh, good.

You're not going to get leaner from doing more cardio. We now have lots of data to show that, but it's healthy. It would be healthy for you to get some more steps, but I wouldn't necessarily schedule cardio to do that unless that's the only way you could do it. So what I would do, and it's not as hard as you think, right? So you're getting 6,000 steps now,

just by doing the job. Just after breakfast, lunch, and dinner, just try to walk for 15 minutes. You know, 10, 15 minutes, that alone will probably get you close to 8,000 or 10,000 steps. And it's really just right before bed. Yeah, it's just for health.

It really is for health. Now the fact that you're standing is a lot better than sitting, the data on being sedentary, they really show the negative effects from come from sitting more than anything else. Like even if you're active, if you sit a lot all day, it's very detrimental.

Yeah, believe it or not, six to seven thousand steps is above the average. Yeah. But if you're lifting four days a week, you're strong, you put your numbers up there, 235 squat, deadlift 245 bench 140. That's a big bench press. It's incredible.

Your body weight and height is good. You look lean healthy. I would, the only reason why I would add steps would be because you feel like you need to move more and it's just good for you. But don't do cardio for fat loss. It just doesn't work for fat loss. For endurance, for stamina, it's great. Activity by itself is just healthy

so long as it's appropriate. In your case, I would just say, just try to walk a little more throughout the day and that alone would be perfectly fine. Yeah, I mean, ideally, if I have a client that wants to lean out a little bit, what I'd want you to do for the week or two is just to give me a track.

So I have an idea where our calories are at. Because, or I mean, a generic thing, if I had an idea, I would say something like, oh, we'll just cut that serving in half or skip this one meal and you're gonna be, you're gonna lean out just fine. But I don't want to say that, not knowing where your calories are, because I wouldn't say that to somebody who, let's say, is at only eating 1500 calories a day. If you're only eating 1500 calories a day, I say, oh, let's reverse diet. Let's get you up to a healthier, more thriving metabolism.

And then I would cut you back down. But if you're in a good place, say you're eating 2500 calories a day or more, I would just say, oh, let's just drop, you know, two, 300 calories off the diet and do what you're doing. And then occasionally add some walks in at the end of the day, if you had like a, what you would consider a really low or sedentary day and you're going to lean out nicely. But I want to know where your base is first because I wouldn't want to advise you to cut calories if I thought you were already in a pretty low place.

So if you're under 2000, I don't like the idea of cutting calories to lean out right now. I'd rather reverse diet you, keep building muscle, keep getting strong like you're doing, then cut back down after I've got you up to say 25, 2700 calories. But if you're above 23, 2400 calories already, you could easily just cut out 300 calories and or add a little bit of walking every single night so you're getting over 2,000 steps and you see a nice lean out from that.

Okay, yeah, that makes sense. And then as far as I've done, a couple of your guys programs, I've done strong, I've done aesthetic maps hit. And then I was looking at potentially doing something like symmetry, but particularly when I did maps hit, is that the program with the neat days on the weekends? Yeah, I like symmetry for you, especially because I don't know, obviously nurse practitioners a wide range of things that you might do, but if you're having to move Patients and support patients symmetry is really gonna be good at preventing. I mean the injury rate with nurses Oh, yeah, it's through the roof. Yeah, yeah

Yeah, so I like symmetry especially because you've already followed strong and I don't like hit for you I mean hits good if you want like really build stamina in a short period of time But for what you're doing, I think strong was great. And a ball will be good. Symmetry is good though. I think would be perfect. Yeah, I like symmetry or performance. I think there's going to be some benefit

to eat some mobility or multi-planar movements. I think that's the way to go from where you're at right now. OK, awesome. Yeah, yeah, I liked hit best. Like I was saying, the neat days were a little bit harder for me to fit something in without feeling like I wanted to do a full workout. And thankfully I'm not really moving patients, they're lifting any equipment. I'm in an outpatient clinic setting, but still there is like some of that, you know, depending on what we're doing, leaning over and some of the body mechanics can be a little bit hard, but thank you.

I appreciate that. That's great. We'll send you a map symmetry, okay? Yeah. Oh, thank you. Thanks. You got it. All right, Rachel.

Thanks for calling in. Yeah. Thank you so much. Have a great day. No problem. Recruits. Well, it's good that the message is getting out, because she's asking about cardio and talking about sacrificing muscle and strength I don't want people to be afraid of cardio. It's just don't do it for fat loss

That's it. It's just not good for fat law, but for stamina Use it for what it's best at yeah for stamina endurance nothing's better than cardio You want to build endurance go do cardio? If you want to improve your health and you're not active Moving is good for you and that's most moving is cardiotype activity if you're just trying to be active. But when it comes to fat loss, strength train, strength train, and then diet, of course.

I've actually diets first, I would say. Yeah, diets first. And that's why to me, the real first thing here is to get an idea where we're at. So long as she's in a good health, that you said that, right? Because if she was already in solo calorie. Yeah, right.

So I wouldn't want to take her from under 2000 calories and then cut her down to say 1500 or something just to lean out a couple percent, even though that would potentially work. But now I've got her down. Is it a bad place? Yeah, she had a place which can only eat 1500 calories. Like that sucks because you can't go on vacation. You can't have a little bit of like. And you're also getting only 1500 calories with a nutrients. That's right. That's right. So if, but if she's in the mid 2000s already, oh, sure, we just cut three, four hundred calories out of the diet every day.

And you're going to lean out nicely. So to me, that's the most important thing is the sea where she's at calorie wise based off of her size, movement, all that, and then decide whether we cut or we reverse diet. Our next caller is Bethany from Tennessee. Bethany, what's happening? How can we help you? Hi, I'm so excited to be here. I can't believe I can see you. I'm so excited to be here. I can't believe I can see you. So I have been listening since about April or May in a last year.

And I have just enjoyed all of the episodes I've listened to. I started at the very beginning and skipped around a little bit just to find different topics that I was wanting to listen to, but you guys are awesome and all the information that you're providing. So I'll dive into my question for you guys for a time-sake. So my question will implementing a new stimulus help with fat, or to visually see the fat loss, you need to e. I. Calorie deficit, no matter what, no matter the circumstance. A little bit of background. I have been lifting weights consistently since January 2022, and then started falling maps in a ballic in August of 2022.

Since falling maps and listening to the podcast, I have eaten that maintenance or a slight surplus in order to gain strength and then to allow my metabolism to adapt towards muscle growth. And then for over a year I have maintained my weight while increasing strength. So, never a decrease in weight. I've always wanted to be strong and I never found anything on how to either train until I found you guys. I guess I wasn't looking in the proper places over the years. And I have heard you're stronger than you look so many times throughout the years and I have heard you're stronger than you look so many times throughout the years and

I want to look as strong as I am and then continuously getting stronger. I enjoy how much food I am currently eating along with the quality and I say that I don't, I'm not tracking, but I had started after I submitted the question because I figured you all would need the information. But I don't think I can track at a calorie deficit without hitting mental blocks and then leading into inconsistencies and then down-spiraling since I've done that every time I track in I deficit for the years.

Is it possible to introduce a new stimulus, say, map strong or maps in a ballic, and remain at my current calorie intake, which is 2300 currently, or do I really need to eat at like 18 to 1900 calories to further see the fat loss? I wanna experience a body composition that you guys talk about while lifting heavy and eating well.

I'm a believer of lifting weights, I absolutely love it, and then walking for cardio. So I will do anything that you guys advise me to do. I'm here for all of it. So I am five foot four, maintaining at 162 to 165, there's some fluctuations. And my number one goal is strength and then to lean out enough to be able to see the muscle gains. Okay, I got good news for you. Can you scroll up for me please and ship where she had her strength gains? The strength gains that you had, I'm going to go over them here. So your squat went from 20 pound dumbbells, stopping at 90 degree angle to 105 pounds for

four sets of four and you went deeper. Your deadlift went from a 25 pound bar on a Smith machine to 125 pounds For four sets of four reps over how long of a period of time did this happen a year, right? Yes a year and then actually Monday I hit 135 on my squat for two reps. Okay, so that was my that was my goal I got really good news for you. I got really good news for you Beth Because you went that like the strength gains and the fact that your body weight stayed the same

or even went down eventually. You went down a little bit actually and body weight. You got leaner and built muscle. Yeah. This is what happened. Okay. So you're really right on your right on track. You're a hundred percent on track.

Now the cardio that you're doing, it's set up there, you're doing about 45 minutes, five days a week. Is that just walking? Yes, strictly walking. Oh, you're doing, it's set up there, you're doing about 45 minutes, five days a week, is that just walking? Yes, strictly walking. Oh, you're killing it. Yeah, you really are. You're doing really good. I wouldn't go on a cut because you're still, you're getting leaner. You are right now.

Yeah. To get that much of a strength gain. They broke, don't fix it. That's a huge strength gain over the course of a year. For your body weight to go down, because you went from 170 down about, on the scales, about eight to five to eight pounds on the scale. Yeah, 170 was the highest increase that I sold. Yeah, I would, I would, I would guess that you gained five or more pounds of muscle and lost probably seven, eight pounds of body fat.

Yeah. So on the scale, it's going gonna show up like a few pounds. Do your clothes fit differently? Are people commenting that you look like you lost a bunch of weight? Sometimes that'll happen. Someone will come to me and say, you look like you lost a bunch of weight

or you'll notice in your pants feeling a little different. Waste typically smaller, maybe tighter in the glutes. Are you noticing any of those things? Yes and no, with the pants, I try to focus on, like, if it's filling tighter in glutes, or even, like, your claws and handstrings. But it's mostly my, like, the core, so back and then stomach, where I see, like, I could, like, quote unquote, trouble areas. If I didn't have that, I probably wouldn't have any issues with how I looked because I can see some, you know, muscle definition in my legs and my arms. It's just not showing up, I guess, where I want it to be and we can't, you know, we can't spot spot

reduce. You just kind of got to track it. Yeah, just can't happen. You're moving in the right direction, Bethany. Yeah, you really are. Okay, so I mean, you could do a cut. Yeah, this is how I would do your cut right here, is I wouldn't do much of a cut actually. In fact, I would be kind of hanging around the calories where you're at, where I think you're around a maintenance to a slight surplus because we're gaining muscle three weeks out of the month, then one week I would put you in a deficit. So one week we would cut calories, say, four or five hundred calories, or just, you know,

a meal, get a meal out of there, and that's it. And then go right back to the the calorie surplus slash maintenance. And just keep rotating through that. Because I think you're already doing a pretty good job of leaning out. You just don't realize it because the scale is hovering around the, you're in what we call the Goldilocks zone. It's actually like the sweetest spot to be at where you're just, you're getting a little stronger, you're building muscle, you're also losing body fat. And it's just a process. It just takes, it takes a long time to build a pound or two muscle, takes a while to burn

a pound or two of body fat. And you've got a nice even exchange happening right now. And so you're not seeing big swings on the scale, but all the indicators are all positive for us. If I'm saying, and you just said you hit another PR on the squat, just like, yes, that's great. So that would be another thing too. Like, let's say we talk in a month or two,

and your progress is stalling. You haven't got any stronger, and the scales on them. Then maybe we decide to reverse diet or maybe side to cut because you're not continuing to see performance gains and getting stronger. And you're also not feeling like you're leaning out. Maybe we get another PR. But yeah, you just said, I mean, you're getting stronger. So I mean, we're building muscle. You're doing it. You're doing it. How tall are you? How tall are you? I'm trying to tell myself just the stress this process, but when you're in it and you're not seeing what you think you should see, it's very difficult to find

a reminder. That's the biggest challenge for everybody. Okay. I'm not seeing what I think I should see. It's very difficult to find a reminder. That's the biggest challenge for everybody. Okay, it's like, I'm not seeing what I think I should. That's always a question. How tall are you, Beth? I'm five four. Five, listen, one of the most fit lean female trainers I ever had was about 157 pounds at your height, almost your body weight, but she was shredded.

So there's so much potential for muscle. In fact, the body weight, I wouldn't even weigh, I mean, you can weigh yourself, but I don't think you should. I think you should just stay on track, maybe throw a little cut here and there, like Adam said, but you're already moving in the right direction is what I'm saying. I bet that you have quite a few of our programs already.

Let's put you in the form. Are you on Facebook? Can I get you in there? Yeah, I'm on Facebook and I don't have the form yet, so that would be fantastic. Yeah, I would love to put you in the form. Are you on Facebook? Can I get you in there? Yeah, I'm on Facebook and I don't have the form yet. So that would be fantastic. Yeah, I would love to put you in the form. And then just keep us updated. Just, you know, check in with us at least once or twice every other month or whatever and just keep us posted on on your numbers and how things are going. And then we

could give you a little adjustments. I really think and then just the encouragement of stay the course because I think you're doing great. I think you'll hear that. You're feeling it and you just need to hear that. Yeah, there's quite a few people in the community that are in a very similar place. So I think it's a great place to kind of hang out and spit ball ideas or things that you want to do. Like you're gonna get great feedback there.

Awesome. And then with the three weeks of maintaining, should I ever try to slowly increase my calories or just hold off on doing that until I see a plateau? Well, right now, I think the way to plateau, but what's happening now is what your calories are at now is you're in an interesting space because you're leaning out while building. So I don't even think you're in that big of a surplus. I think you're in maybe a tiny surplus. So you could bump your calories. You might slow the fat loss down, but you'll speed up the muscle game.

So that's up to you. But if you do want to see yourself get a little lean a little faster, then I think the three weeks on one week is a good way to start. Really what it looks like when somebody is doing what's happening with you, where you're kind of hovering around these calories, and we can't see into it, because we can't, we're not peering into it, minute by minute, day by day,

is some days you're actually in a little bit of a surplus, say a hundred two other days, you're in a deficit to two or three hundred, and it's like, it's just, which is a beautiful place. It's like, you're feeding the body the way you should feed it. That's body composition change. Yeah, and it's changing, and it's doing it naturally without you having to have,

like, you know, scheduled three have scheduled three, so many days in the deficit, so many days a surplus, you're hovering right around where your body needs. It naturally has higher calorie burn days and lower calorie burn days. And so you're leaning out on those lower ones and you're building a little bit of muscle on those higher ones. And so that's a beautiful place to be. And I wouldn't mess with too much of that right now at least not until I start to see Progress being stalled and so okay get in the community get in the forum

Keep keep us posted on how you're going and if you start to get discouraged or you hit a plateau Then we'll start to manipulate and some change in things Okay, sounds good. Thank you guys so much. All right Beth. This is an awesome. Thank you so much All right What a good place to be in yeah Sounds good. Thank you guys so much. Alright Beth. This is an awesome show. Thank you so much. Alright. What a good place to be in. Yeah. Yeah. I mean, today I feel like we got a lot of people out there. All the champions that are doing it.

Which is, I mean, that's a... I mean, if you're... Here's a deal for people watching. If you see big strength gains in your body weight, it's staying the same. That's a huge... Huge gain. That's a very, very clear sign that you're very likely,

very likely to be building muscle and losing body fat. You don't go from a 20 pound deadlift to a 135 pound or whatever she went up to without gaining some muscle. And if her body weight is even lower than it was when she started or the same. Yeah. Well, okay, well, why haven't her weight go up?

Well, it's because she lost body fat. You know, this is also why I do like to, you know, I, for me, not for the client, but for me to have like photos of when we started this process and then like, you know, that way I could show, I put them side by side and let, look at this. I know you feel. You're way the same, look at this.

Yeah, I know you feel like you haven't seen a lot of change, but look at it and then I can literally point out, like look at, look at your context. Yeah, look at your waist here. Look at the muscle definition that's coming out here, and like, you're changing your body, and trust me, it just because you see yourself every day, and it's incremental on it's a very slow process, and the scale's not swinging like crazy. If you get numbers like this where you're increasing your strength this much consistently, and

scale's kind of hovering around, you're in the Goliwok zone in a sweet spot. Our next caller is John from Canada. John, what's up, man? How can we help you? Hey, guys, how's it going? What's up, man? Man, I'm really excited to be on your guys' show. This is crazy.

Been listening to you guys for like over two years and I saw every episode. I'm just learning something new, whether it be through life, fatherhood or just fitness and health obviously. So thank you. Thanks, man. What you got first, John? All right.

So my question comes in two parts. So one relating to fitness and one relating to nutrition. So first thing, how can I progressively overload or track improvements on fitness metrics other than the weight on the bar? So I know putting weight on the bar, it's to me it's objective, whereas other metrics like tracking your mobility or balance to me it seems a little bit subjective. And number two, I've never really tracked my macros consistently and I kind of just eyeball

what I eat, making sure I have a balance of protein, carbs, fruits, veggies and all that. However, I feel pretty good. So, is this a case where if it ain't don't, sorry, is this a case where if it ain't broke, don't fix it or is there value in me tracking calories or macros? it or is there value in me tracking calories or macros? Sorry, just a background. I'm 24 years old, been working out for over six years, but it's only been the past two years where I've been dialed in and consistent. For the first part about progressively overloading, well, there's a lot of different ways to do this. You mentioned a few in your question, balance, stamina, mobility, control, tempo. And then one that's objective and easy is total volume, which is weight times reps, time sets. And that's your total

volume. And you can slowly over time increase your total volume of your workouts. At some point though, you can't progressively overload. If you've been doing this for 10 years, there's only so much volume that you can go up. There's only so much weight you can add to the bar. And yet, you can still make improvements. And one of the best ways to do that is to introduce exercises that you're not good at,

to learn new movements, challenge stability, or just challenge different athletic pursuits that you haven't trained before. But those are the best ones, right? I like range of motion and control and stability, and I like total volume a lot. Weight on the bar is great. Total volume, though, tells you a lot more,

because you could do a high rep exercise with less weight and actually do more volume. Oftentimes, you do do more volume than if you were doing heavy weight with low reps. And total volume speaks more to recovery and adaptation than just total weight. As far as macros is concerned, there's a ton of value in tracking your macros, really just learning what you're doing and where you're at. And then if you want to progress in any direction, you'll have an idea of what levers to pull.

So that's the value. I think most people would gain a lot of value from tracking at least for a certain period of time, just to kind of learn and bring clarity to what they're doing. I mean, eyeballing is always off. Now that doesn't mean, it means you're still paying attention, you're aware, so you're a lot better off than the average person. But nobody guesses right. I don't guess right. Adam doesn't mean, it means you're still paying attention, you're aware, so you're better, a lot better off than the average person.

But nobody is, nobody guesses right. I don't guess right. Adam doesn't guess right, you know, and Adam tracked for years. So tracking is illuminating oftentimes. You'll look at me like, wow, I thought I was eating more protein than that, or wow, that's how many calories I mean, I thought it was over here. And then you have a better idea, and then if you ever want to like pull a lever, you know where to go.

John, what programs of ours have you ran? So I recently ran anabolic two months ago, and now I'm on symmetry phase two. Okay. So like a great way to you know overload and pay attention to fitness metrics is to run through like a series of our programs that are very unique.

So, anabolic, symmetry, performance, aesthetic, that's a good mix up right there and that really covers a lot of your basis as far as overall fitness. And as you come back around through those, you're looking at improvement. When you're in anabolic, you're looking at improvement on your squad and deadlift, how much stronger you got when you get through performance, you're paying attention to how good you can do some of those challenging exercises that are unique, the mobility, the depth of your squat. Can you perform the lunge matrix really well? You're looking at stuff like that. When you get to a static, you're focusing on shaping and sculpting the physique. Did you gain an inch on your biceps? Does your shoulders look better than they did the last time around?

So those are like really basic easy metrics too, to just to pay attention to watch as you go through the program. And the program's laid out for you, so you don't have to like overthink this process. You just go through it, you stay on top of your sleep and diet nutrition, and you try to improve every time you go through the programming. As far as the nutrition goes, I'm with Sal.

You're somebody who's doing well, and like you said, if it ain't broke, why fix it? Well, yeah, you don't necessarily need to change a bunch, but I would every once in a while, and I still do this, where I'm like, you know what, I'm gonna track this week and just see what I'm doing. And every time I do that, I recognize a few things.

Oh wow, I didn't realize I wasn't getting that much fiber. I need to, and then I can not track, but then I'll just make sure I add foods that are high in fiber because I tend to miss that. Or, oh, wow, I thought I was getting more protein than I was, I was actually under eating protein. I'm gonna bump or add a protein shake in there every day. So, I think checking in every once in a while

to see what you're currently doing and pay attention to some of your habits that you may be doing that may be like missing, you may be missing the more current couple of things. And then you go back and you just start to add, they'll add those things in the diet and then you don't have to track, don't pay attention for a while

and then recheck back in and see if every time you check back in you're doing a better job of really without tracking being able to target the things that your body needs. Yeah, I'm a big proponent for reassessing. So not just in the beginning, we kind of point people towards our maps prime compass tests just to see kind of where we're at

in terms of our range of motion or stability or joint function. And so to be able to come back like two, three months and like kind of periodically throughout the year to kind of see where you're at in terms of the changes or even if you've been lifting heavy and getting stronger, how is that affecting your mobility and your overall functionality with that? So that's one to always kind of throw in there

to reassess and look at. I think that the Turkish get-up is a very valuable exercise for assessing a lot of what a lot of people don't realize in terms of control and in terms of strength and being able to move in a very detailed way and to be able to do that, like, while holding weight and while anti-rotational components there that you're trying to control your body at a pretty high level. So I would use that one as another measure for being able to see your progression, just with your overall body's performance. I think that's a good one to kind of look into as well. Yeah, definitely an exercise I've never done before, so it'd be really

cool to incorporate that for sure. Yeah, good deal. So, but I like the program you're following now. I think symmetry is great. Yeah, you're on the right track. Yeah, I'm loving it so far. It's completely novel to me and the fact that there's isometric and unilateral stuff in there. It's been really helpful. It'll be interesting to see at the end when you get to get to, when you can do the bilateral stuff, just what kind of strength things you got. Especially for your age, you know, the questions you're asking and for your age, and you've

only been really doing this consistently for two years, you have a lot, you have a lot of progress ahead of you. Sure. Yeah, for sure. I mean, your peak you. I'm sure you're sure. Yeah. Yeah. For sure. I mean, your peak is going to be in terms of strength and performance. You got like another 10 years. You're doing good, man. Yeah.

Yeah. Appreciate that. You got it, man. Keep it up, Josh. Thanks for calling in. Thank you. Have a good day, you guys. You too.

I just a bunch of good news questions today. Yeah. You're he made sure of that. Yeah, the whole progressive overload, I love that message, it's true, but then it can get a little sketchy because it's not linear. You just keep progressing, just keep adding things.

I only really cared about this when I got into competitive mode. The rest of my lifting career, I just, and teach their out, I know there's somebody out there. There was also incremental out, I'm like, you gotta explain that, like, you got to a pro level, but it wasn't like you looked at your volume, you're like, oh cool, I'm gonna go up 30%. It was very incremental.

Well, you know what I saw the most value, and if you've listened for a long time, you might have heard me say this, it was a been a long time, so I've mentioned this. The most value that I had in tracking volume was actually not the, oh, every week, I'm gonna increase more volume, more volume was actually just to not go backwards. Yeah.

So because what I learned over tracking that diligently for that long of a period of time was we have these natural peaks and valleys. Oh, you got a good week of rest and you did all the right things and you just feel good and so you push that extra set or the extra way. And then the next week not so good.

And then you would go, and without tracking you were with that. And so I would I noticed is like, man, when I looked at the over over a month or two months of tracking, I actually wasn't really progressively overloading it all. I had these peaks and valleys. And so and in my head, I'm remembering, oh, but yeah, but I was lifted more weight that day. And I did more reps this day, but then I also had the week where I went the other direction. And so when I when I was competing, my real goal wasn't like to always just keep adding more volume.

It was just like, just like this week, even if I had like a rough week, I'm like, just make sure I get to at least that volume. And then when I have a good week, I'm gonna make sure I push the volume up a little bit. And so it was really, really small amount, but it was really to help me from not letting those weeks where I go backwards.

And again, that was only important because I needed every time I got on stage to show, I need to show that I've improved my physique. And so I'm like on a timeline. If it was just real life, like I deal with now. Listen to your body. Yeah, I just listened to my body and I'm gonna have times when I'm progressing well

and other times when I'm regressing a little bit and other times when I'm just kind of maintaining. And, you know, and I'm always trying to adjust things in the in the day They make better sleep and better this and better that but I'm not a fan of really getting hung up on a lot of these Metrics unless you are in some sort of a competition where we've got to be down But even then like if you if you look at it over the course of a year, it's incremental. Yeah. It's not these massive jumps in progression. Yeah. Look, if you love the show, head over to MindPumpFree.com and check out all of our free fitness guides.

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

With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainer's butt at a fraction of the price. The RGB Superbundle has a full 30-day money bag guarantee, and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing MindPump to your friends and family. We thank you for your support, and until next time, this is MindPump. your support and until next time this is Mindbump.