Mind Pump: Raw Fitness Truth - 2254: How Much Is Too Much Protein, Recovering From Minor Injuries, Strength Training With Joint Pain, & MORE

Episode Date: January 20, 2024

Mind Pump Fit Tip: The very act of being healthy or pursuing health is REBELLION! Welcome to the war! (2:12) Politicians are ugly actors. (18:05) Potty-training experiences. (24:34) Wrestling with manufacturing adversity with your kids. (30:52) The Spiderpillar and living the vagabond lifestyle. (41:43) Insulin resistance and its connection to blood viscosity. (51:26) Bringing the guys back to their passion for training trainers. (54:01) ‘Red Juice’ to the rescue! (57:35) Shout out to How to Do the Work, a book by Dr. Nicole LePera. (1:01:35) #ListenerLive question #1 - Is there such a thing as too much protein that I intake during the day? (1:02:58) #ListenerLive question #2 - I have pain in my shoulder. Is this something that I can fix myself, or is this something I should see a chiropractor and/or physical therapist for? As I’m working on this, how do I find the right balance between fixing the underlying issue and continuing to strength train? (1:13:03) #ListenerLive question #3 - Do I need to “eat back” those burned calories to hit the 2700 goal on my lifting days? (1:29:27) #ListenerLive question #4 - Why does my body not recover as well as it should from minor injuries? (1:40:06) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Organifi for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP for 20% off ** Special Launch: Mind Pump Fitness Coaching Course ** Promo code 200OFF at checkout for $200 off ** January Promotion: New Year’s Resolutions Special Offers!! New to Weightlifting Bundle | Body Transformation Bundle | New Year Extreme Intensity Bundle Body | Transformation Bundle 2.0  TikTok Doctor Says "It's Okay To Be Fat" And Obesity Should Be "Normalized" Vivek Ramaswamy ends presidential campaign   How To Do The Work – Book by Dr. Nicole LePera Joe De Sena Will Turn Your Kids Into Warriors at His Kids Camp Spartan in Vermont TikTok users freak out as guy breeds 'spiderpillar' hybrid insect 'Grindavik remains at risk': Attempts to dam the lava from Iceland's erupting volcano could fail, volcanologist warns Whole-blood viscosity and the insulin-resistance syndrome Mind Pump #2232: Age-Proof Your Muscles, Bones & Brain With Dr. Gabrielle Lyon Mind Pump #1860: Fourteen Of The Best Foods For An Amazing Physique Mind Pump TV - ELDOA - YouTube Reverse Dieting: What Is It and Should YOU Try It?? | MIND PUMP Reverse Dieting 101 | MAPS Fitness Products Mind Pump #2245: Fix Your Sleep & Balance Your Hormones With Dr. Kirk Parsley Visit NED for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP at checkout for 15% off ** Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Dr. Nicole LePera (@the.holistic.psychologist) Instagram Joe De Sena (@realjoedesena) Instagram Dr. Gabrielle Lyon (@drgabriellelyon) Instagram Drew Canole (@drewcanole) Instagram Justin Brink DC (@dr.justinbrink) Instagram Kirk Parsley (@kirkparsley) 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. This is Mind Puprine. Today's episode, we answered live, callers, questions, but this was after an intro portion. That's what we talk about. Current events, scientific studies, family life and much more. That was 55 minutes long. After that,

that's when we got to the questions. By the way, you can check the show notes for time stamps if you want to just skip around to your favorite parts. Also, if you want to be on an episode like this one, email us your question live at mindpumpmedia.com. This episode is brought to you by Organify. They make organic supplements for fitness, health, and wellness. Today I talked about the red juice. This is an incredible substitute to caffeine. Like it's amazing.

It's non-stimulant based, but it does give you energy. It has adaptive genic compounds like Rodeola, which have been shown in studies to give you things like stamina and strength and mental clarity. Anyway, go check them shown in studies to give you things like stamina and strength and mental clarity Anyway, go check them out go to organifi.com. That's or g-a-n-i-fi.com forward slash mind pump Use the code mind pump get 20% off Also trainers and coaches we've put out a course for you to build your business and right now because it's a brand new launch

It's discounted and we're giving you like so many free things. Math Prime Pro, math prime, all mods workouts, all guides, you get to go into a group, a private group of trainers, you get to get invited to a live training here at Mind Pump Studios if you're the first among the first 100 people. Anyway, it's amazing, it's valued at over $4,000 like a lot of other courses. This one is $9.97. It's at mindpumptrainer.com.

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If you're interested in any of those, it's mapsgenuary.com. All right, here comes the show. Make no mistake if you're watching this podcast, if you listen to us, often you work out and eat right, you are part of the rebellion. Look, I'm not being overly dramatic here. This world is organized in a way to make you unhealthy.

Literally, if you follow the rules and do exactly what you're supposed to do, work the way you're supposed to, watch, consume the way you're supposed to. If you take the pills, they tell you to take. If you eat the way they tell you to eat, you will be fat, sick, unhealthy, and disempowered. In other words, you have to go against the world.

The very act of being healthy or pursuing health is rebellion. Welcome to the war. I should have known partnering up with a couple of nerds that we eventually would do some Star Wars bullshit. The next thing you know, they build a star. I should have known, dude. This is what I'm going to do. I'm going to keep going on you saying this because every time I do this,

it sounds finally on point. There's a group of people, there's a group of people, that I roll and say things that can be dramatic. That's not what's happening, that's not the deal. But listen, it's as simple as this. And I'll get to more, I'll get to more, okay? But it's as simple as this. If you literally just feel like,

I'm gonna get to the point, I'm gonna get to the point, I'm gonna get to the point, I'm gonna get to as simple as this. And I'll get to more. I'll get to more. Okay, but it's as simple as this. If you literally just follow the the game plan, like if you just live in the world, like you're supposed to in the modern world, the way you're supposed to, the odds are you're going to be not healthy. You're going to be sick. You're going to be weak. You're going to be either overweight or have diabetes, you're not gonna feel well, you're gonna be on antidepressant medications or enzolytics for anxiety, that's the default.

So what is the definition of rebellion? It's literally going against what everybody else is doing, is being different. So this is why if you're watching, and you're a fitness fanatic, or you just watch what you eat, you don't even have to be a fanatic or you just watch what you eat, you don't even have to be a fanatic. You just exercise regularly and you eat healthy.

How many times you have to explain yourself to friends and family? How many times you've been told that you're weird? Have some fun, let loose, you're obsessed, or whatever. It's because you are different, you're very different. Now here's why this is coming up for me again. I could go down the list of reasons is to an evidence and proof as to what going on.

But this war, which is what I'm gonna label it, is getting so bad and so crazy. It used to be 10 years ago or more, where it was much more insidious and sneaky. It was like the food pyramid, and it was like, advice on exercise, and us who understood truly how to get healthy and fit would see it was like, advice on exercise and, you know, and us who understood truly how to get healthy and fit

would see it and go, my God, that's kind of wrong. That's not really what's gonna help. But they've gotten so blatant now, it's so weird. I almost feel like I'm an alternate universe. There's this woman, I think that's how she identifies, and I'm not trying to be funny, because I'm not sure. But she seems to be a person it seems to be a woman. She calls herself on social media, the fat doctor.

Okay. I never heard of this. And she just did a, and she's got a lot, here's a scary part. She has a ton of followers on TikTok. A lot of followers on TikTok. There's a lot of fat people, that's why. Huh, sad.

She just did this video that is now going viral. Of course I got tagged on it where she's, she's literally making the case. That losing weight is not only a waste of time, it's bad for your health. This is a doctor, Adam. This isn't just like some random idiot. This is an actual doctor who's saying it's unhealthy.

Now, here's how she gets away with it. She says things like 95% of people who try to lose weight gain it back. True. Or you're gonna see improvements in health markers, but it only lasts about a year. True, because people gain the weight back. That people pursue weight loss in a way

that makes them mentally unhealthy. True, now that's what we're trying to correct. We're trying to correct that, right? Yeah. But what she does is she takes the data, and instead of saying, okay, people are doing it wrong, everybody, there's a right way to do this. It is healthy for you.

The byproduct of being healthy both mentally and physically is that you look a particular way and the byproduct of being unhealthy mentally is a, there's another byproduct that looks a particular way, right? You have a different relationship of food and yourself and all that stuff. Instead of saying that, she's taking this data

and she's saying, total waste of time, you're gonna gain the way back. Don't even bother. Don't even bother, just go out and just follow the rules, eat everything, don't exercise, it's better for you, type of deal. And she's making the case and she has a PhD behind her name. Wow.

And it's infuriating. Serred. It's infuriating to me because what's going to happen, not because it's counter to the message that we put out, that's annoying at most. It's infuriating because what she's doing is she's effectively, because I hear her arguments and I know how she's appealing very strongly to the person who feels defeated, the person that we try to reach, right?

The person who's like, man, I've tried this four or five times, doesn't work, and I did hate myself through the process, and I was restricting, and I did use exercises the way to punish myself. She's appealing to those who are bold and they're dysfunction. And they're gonna hear this, and they're gonna feel like, yeah, thank you. Yes, you know what?

This is wonderful. And for a second, it's going to feel good to these people to let go of this dream that they had or whatever, or maybe in a temporary way, they're going to feel better about themselves because the shame is gone, right? They don't have the shame anymore. And she's potentially convincing thousands,

hundreds of thousands who know amount of people to never try again. So crazy to me. So sad. Do you think this is attached to the conspiracy theory around modern day slavery, where there's people that put out like that the elite want you sick, weak, and wage dependent, right? And dependent on the government medically. And there's this idea that, you know, why, we like putting, having slave, we don't have technically slaves anymore, but if we give everybody just enough money and just enough government help and support to barely get by and to do so. Make them feel sick, get them sick so they're dependent

on our medicine. And our, then it's just another form of social. Yeah. Instead of old time slavery where I had to bring you into my home, I had to give you shelter, feed you, take care of you medically. If I wanted you to be able to survive and work for me, I had to provide all those things. Instead of doing that now, we give them this really small wage

just so they could barely pay for their housing, barely pay for their food, and barely pay for their medical, and then make them feel like they're independent, but really they're dependent on us. There's a quote. Do you feel like that's all? Well, I don't know if there's like this big plan, but I will say that there's all the incentives pointing that direction, right? Like I've talked about this before, is every market that I can think of would suffer terribly, monetarily.

The profits would go down if everybody suddenly became healthy, not just physically, but mentally, spiritually, right? We just consume things differently. We don't consume as much. We don't need as many distractions and that kind of stuff. Like some of the best things you could do in life free, and so it would hurt a lot of people.

But there's a quote, Bostiat said it, I hope I'm saying his name, right? So it's something like none are more hopelessly enslaved than those who falsely believe they are free. Because now, you don't even know. You don't even know that you're being controlled. You don't even know that you're... Well, that's the point, right?

There's a lot of people that subscribe to that. You don't even know, and you think you're independent, but in reality, you're as much or more of a slave than during slavery times when you think about it. The more you think about the direction that we're going, both what you're saying, trying to keep people sick, where the medical system, everybody wants medical government to provide all that for us, then you see what's happening in the housing market.

If the Fed drops the rates three times this year, like they're saying, you're going to see a run on real estate again. You don't even own property. Yeah. It'll get to a point where it puts it so far away that then you you are forced to have They did say literally they did say this was a quote You will own nothing. What was it? You will own nothing and be happy. You can be happy happy Yeah, I think to what year was that sorry that just the WF 2015 and they said that right the WF, the 2015, and they said that right? You looked at it up.

It was not long ago. Yeah, I think it's been seven years. So that one of their forums, but if you look at it from the lens of these medical, like a business, patients to them are customers in a sense, right? Because so, if you look at bottom line of every corporation, like they're always assessing ways to keep people on the hook,

to keep people buying products, to keep people using things. So that is the inherent problem in the medical system. It's you become a customer instead of being treated to be healed. Do you want to know one of the biggest challenges? It was 2016, the World Health Organization. Do you guys want to know one of the biggest challenges? It was 2016, the World Health Organization. Do you guys want to know one of the biggest challenges with that they're trying, literally,

okay, they're trying to overcome in the medical industry with psychotherapy and their use of psychedelics? Do you know what one of the biggest challenges is? This is great. So I've obviously been diving very deep in this, right? I went through around a ketamine therapy. It's extremely expensive. one of the biggest challenges is. This is great. So I've obviously been diving very deep in this. I went through around a ketamine therapy.

It's extremely expensive, but the data shows for many people. Look it up, by the way, you can look stuff yourself on treatment resistant depression, PTSD, you know, high level, by the way, treatment resistant depression is literally the kind of depression that there's nothing helps, right?

PTSD, even complex PTSD, which is very hard to treat. They're showing that people will do a round of therapy with things like ketamine, psilocybin, MDMA, I think is the other one, and they'll be cured. So you'll do it once, let's say two months of therapy, three months, and then you're done. Yeah. And then you're, and they'll come test them three years later and they're 10 times better. And the challenge in the format industry is they can't patent anything.

There's nothing they can make money out of it. They don't have any other customers. First of all, ketamine to give you an example, that's the one I did, compound pharmacy can make it. So you can't patent it. Number one, number two, let's the one I did. Compound pharmacy can make it. So you can't patent it, number one, number two, let's say it was patented, and you bought, let's say six doses, and then you're done. Traditional antidepressants are forever.

In fact, going off of them, here's what's really crazy. Here's what's really crazy. Some of the most profitable medications are the ones that are hardest to come off of. And they tell you this, please do not go off your EnzioLytic cold turkey. Do not go off in a face. Signed to face.

Yeah, there's so many downstream effects if you go off. You could die in some cases. So, now again, I don't think there's evil people in control. It's not looking at the profits. Yeah, money. And look, the gym, by, again, I don't think there's evil people in control. I just think, yeah, the profits. Yeah, the money. And look, by the way, I'll attack our own industry. I don't know how many times I have to bring this up.

So it's a beautiful example. The gym industry's like this. They have gotten to the point where they charge memberships that are cheap, so cheap that they know you won't cancel, but they also know you won't show up. That's the model. So even the gym industry whose job technically is to get you to work out and be in shape, actually the incentive is for you not to work out and not get in shape. So this is what I mean

by this market. So that's why I'm saying this is a war. So you might not be firing guns at each other, but it's a war for your mind. I mean, the truth is it's unfortunate, but it's in our animal nature. To conquer, control, get the top of the hill. And what we see today is just people that are playing by today's rules. It's the same, it's not, you know, this isn't a thousand years ago where you would just go over rape, pillage,

dominate, and then enslave. You can't do that, right? So how can you, but you, yeah, you still have that, that desire internally to do that, whether you think you do or you don't. And so you do it through the chains and the means that we have today. That's it. I mean, you're just playing by the rules. It still reminds me of, I don't know, I get this visual immediately and it's not just

because the ladies overweight, so calm down, but it's with an elephant that they tie up, right? Oh yeah, yeah, they pretend like it's tied to something. They give them so much lead way and so their whole life, they think that they're restricted. That's a circus elephant. Yes. That's true. When they're babies, they'll tie them up real hard

with like hard to break ropes and chains. And then when they get older, they're just, they're just, they're just, they're, they're just mentally conditioned. They use a tiny little rope that an elephant could easily break, but the elephant's been so conditioned. Do you guys know that? That's what I feel like your average person is though.

You know, we're just getting in and dated with this propaganda and all of these means to help and you might feel some temporary relief, but now you're just, you're literally stuck in this trap. So it's also in our nature though, to rebel. And so there is this hope, like I know I was teasing you about how you just-

It has to be aware that there's something going on. Well, that's right. So the first part is the, so before the rebellion is a great awakening, right, before the rebellion is the ever people finally, and I feel like it's getting that way. You know, I feel like there's some pushback happening. Yeah, I feel like, you know, the,

and I really think that that COVID kind of pushed a lot more people in that way, because I think a lot of people feel they've been duped, you know, and, and so I think that we're, before the rebellion is gonna happen, we have to have the great awakening for you. You have to have everybody go, okay, like, this is some, this is some,

you need to change, this is messed up. Yeah, this is some bullshit. And then comes the rebellion. Did you know a long time ago, I wanna say it was the English that did this to China. There was like a trade situation. And the English flooded China with opium. And cause they traded with them, flooded China with opium and because they traded with them,

flooded them with opium, even though they limited it or made it illegal in England, knowing that they would become dependent and it got to the point where they came forward. Look at fentanyl. Yes, I know. So it got to the point where the Chinese had to ban. Is that off air when we were talking about that?

It was off air when we were talking about the fentanyl deaths and I thought how crazy that is. It's insane that people aren't addressing this. It is crazy. It's crazy that in one year's time there was as many fentanyl desk as there was in World War II. Yeah. And yet we don't make of, that's crazy.

Not getting, I mean that's in our history books. Every kid is taught about it. And it's like, fentanyl is an opioid, right? But why is it different than, is it just so much stronger? Swastier. Is that the deal? Yeah, and okay. Isn't it what happened recently where this lady got arrested

and because her kids got into it, died. No, yes. Oh yeah. Oh yeah. It's so powerful of a chemical that, yeah, it takes just a very tiny amount to really affect you. And then so you can like overdose like really easy. Yeah, God.

Yeah, I mean, this is an old strategy. It's not as obvious right now to a lot of people, but you know, you go to like other countries like these banana republics, they'll have elections and you'll have choices, but the other choices they want you to pick for. Yeah, I mean, it would be like if mind pump owned, like if we owned all fitness and we said,

oh, you have tons of choices, you can get any maps program you want. Yeah, you know what I'm saying? Oh yeah, yeah, we give you choices. We have articles verifying it, their maps aren't. Yeah. But what if I were to do another program? No, no, but you could choose of these four maps.

Hey, since Doug's out in here, we can stay in this lane without him getting all pissed off. But what do you think? The Vivec stepped down. I'm gonna tell. Smart. I mean, smart. I'm a little bit torn though. I mean, I was like pumped. He was the guy I like for him. But he was gonna divide the votes, right? I mean, it was inevitable that that that Trump has too much of a strong base that he inevitably is not going to win and all he

was really going to do, his bowing out speech was great. I mean, I really felt like he did the right way and his, and he's, and he's doing right. I mean, it's very clear. It seems he's, by the way, but he said himself up for VP. You think that's what he's doing? He said himself up for 20, 20, yeah. Okay. 100%. Okay. Because Trump has such a like crazy following, I don't's what he's doing? No, he's setting himself up for 20, 20, eight. Yeah, okay. 100%. Okay.

Because Trump has such a like crazy following, I don't know if it's enough to have a win, definitely enough to have a win over the primary. No one's gonna touch him. But when Trump, if let's say hypothetically Trump wins second term, he can't run again, right? That's in the constant. Right, right, right.

The VAC will be the guy that those followers will go to. Because VVAC treated Trump well, said nice things about so explain to me why why wouldn't The VAC be as VP and why would not Trump pick him as VP if they were that close-knack and act people like he could yeah Just like why I mean to me with that's like the off that's even more you think that I I think that waiting for next year's gonna set him up him being the VP would set him up even more It would so like why would that why and I know he said that early on that he didn't, he's like, no, I'm running,

I'm not gonna be, I know that he said that, he wouldn't be his VP. Do you know there's speculation that, that Trump may make Tucker Carlson his VP? That would be crazy. Yeah. I mean, we're just one more step closer to what I always said of like, just characters,

TV characters. It's just one more step. I mean, I mean, I're just one more step closer to what I always said of like just characters, the TV characters. It's just one more step. I mean, I mean, I'm waiting for the rock to put his name in the hat. Like, it's just- Well, he's already been considered, right? Like, he was, I think he's actually an interviewer. He was like talking about like seriously, like getting into politics and like, oh, great.

Here we go. I mean, that's when you know there's something wrong with the way we do things that where it's, it's always been kind of a popularity contest, but it go. I mean, that's when you know there's something wrong with the way we do things that where it's, and it's always been kind of a popularity contest, but it's getting so bad now that it's like, it's truly just gonna be people. Yeah, celebrities, like, would you, would you really want a celebrity running?

No. The pedigree is gonna weigh down. Oh. I mean, like in terms of aspiring to be a part of the world. Right, you should be like war, you should be like war generals and things like that. Exactly. You actually had to do something. You know, like you had to be like war, he's be like war generals and things like that. You actually had to do something. You know, like you had to be like,

I mean granted like, well, I played it in a business acumen and whatever, that's gonna be the argument just. I played it in a movie. Yeah, exactly. I think Billy said that about Reagan, though, too, because he's an actor. Yeah, I mean, that's true.

Reagan, what, Reagan, I mean, he's widely considered one of the best modern presidents, and he was an actor. Yeah. But I don't know if I trust any other actor. To, I mean, let's be honest, what are politicians always? Always, trust actors. Politicians are actors. Yeah. They're just ugly actors. That's what they say. What do they say? Someone becomes a politician because the two ugly to become. Is that what they say? Oh, that's funny. It's the same thing, dude.

It's the same thing. I could see that. You could just see the actor up there, you know, crying when something sad happens. Like, he's so authentic. Yeah. He wanted to account of the awards, be it up before. So, okay, what are, so now that he's about out like, what are the, what are the steps? What do we see now between now and, and November time? What will happen?

Well, they're in a primary. And, uh, and then whoever wins that, then is the nominee for the Republicans. Biden automatically gets it unless they find a way to boot him. So is it? It's almost first certain now that we're going to see Trump versus Biden again. So it appears to be, I don't understand how Biden can run though. He's very clearly indecisive. No, it doesn't look good at all. Biden can run though. He's very clearly indecisive. Not in healthy.

No, it doesn't look good at all. And even people who are supporters are like, all right, come on. Let's get someone else. He's not doing so well. Yeah. You know, do you hear the like there's insider reports that he's like, he wanders around the White House and he got to medicate him heavily before he does a speech. Well, I mean, it's it's clear and obvious to everybody. Is that like the president's do actually do anything? He's like, they do it down and get a report. Yeah, you're going to say this, do that, it's it's clear and obvious to everybody. Is that like the president's do anything? Watch anything. He's like, they do it.

They sit down and get a report. Yeah, you're going to say this. Do that. Do this. Yeah. Yeah. What if I don't want to? Well, it's you ever learn about it?

Well, the Nicky Haley thing, interesting to me, because Vivek was, you hear how he was like kind of portraying her as potentially somebody because she's so like pro war. Who? Nicky Haley? Yeah. And funded by big companies that, you know, that she's getting propped up. And maybe it's like a switching of the hand over here from, you know, the Biden administration over to her.

Of course, that's the game. Right. That's the game. So I mean, I would, I wouldn't be surprised that's the game like going into the next election. I remember as a kid, I remember, you know, starting to pay attention a little bit. And it was right around when Bush, you know,

second Bush, W, when he was president. And then I got, I was very anti-like war, okay. And I still am very anti-war, but I remember seeing what he was doing, September 11th happened, and then they were gonna pass those bills, the Patriot Act and NDA. I still am very anti-war, but I remember seeing what he was doing, September 11th happened, and then they were going to pass those bills, the Patriot Act and NDAA. I actually, for the first time in my life, read them and had a friend who was a lawyer

and explained them to me. They said, they're going to do what? They're going to pass this bill. They can go through all my emails without me knowing. They could literally survey me. They could throw me in jail with no judge, trial or jury, and they could keep me there forever and never tell my family. That's under the Patriot Act. Yeah.

It's like like, wait, the bottom and like tiny thing. All of that's, and I remember seeing, and then I saw them and then make a case to go to war Iraq. I'm like, wait, wait, Iraq had nothing to do with September 11. What's going on? I know. So I was like, yeah, then Obama's, Obama's congressman comes out, right? And it's like very eloquent.

And he's like, anti-war, repeal the Patriot Act. I will not sign NDA, and I'm like, I like this guy. And then he got elected and did all of that. And then some, like you introduced the Trikes. And you know, wait, we worse. All kinds of. Yeah, we worse. And I remember I was like so disheartened.

I was like, what is going on in my client, but you know, who's I trained for a while, Martin. He goes, Sal, you look at the voting records and their actions and he go back and start looking, and I started doing that. I was like, it doesn't matter. Yeah. It doesn't even matter. Oh shit, it doesn't matter. The military just real complex can do what they do. I remember him like apologizing to me like, I'm sorry. I'm sorry. Yeah to see it. Like, find him about Santa Claus. So stressed out too. It is a lot like that. What can we do about that?

It's like, well, nothing actually. So because it's real. I know. That was terrible. Ah. Anyway, speaking of, of, of cool stuff that's happening, we are in the process of the potty training of, Oh, sorry that right now.

Yes. Okay, we have to give, let's apply to the, right now. Yes. Okay, we have to give. Let's apply not doing the three day strategy. No. So I have to give my wife tremendous credit here. So she super intuitive with kids and like extremely intuitive. And a lot of stuff she does, initially, I was raised very old school. And so it doesn't seem intuitive to me.

And I'm like, just, what's, why don't you just do it? And she's like, listen, you know, the reason why kids get potted train so early is typically because they go to school, yeah, school of forces. Yeah. And so and they and it's like, it's a four sum and it's like this fight. And it's like, it's not really a good experience for your kid. No, she's like, your kid will let you know when they're ready. And I'm like, well, what if he's like five? She's like, it's unlikely to happen that long. She goes, but you know, and she talks about like, if he has a mistake, you make it no big deal.

When he does go to the potty, you don't make it a big deal either. So you're taught to like celebrate. Like, yeah, you went to the bat and she's like, no, we don't want to do that because we don't want him to be, a people pleaser as he grows up. We don't want him to think he has to make everything, do everything because you want him to do it for himself. That's a big deal.

So anyway, started the process and she was so on point. It's literally day one, putty trained, day one putty trained. Yeah. Yeah. Oh, I have to use bathroom goes in there does it himself. Really? Done. He's had.

Now you think it's a little early for you to be talking like this? No, we're now day four. Oh, okay. I was like, no, day one broke down. I know, I know. Hang tight for a second, dog. Now, it might be a gift for you in here. No, no, no, no, day four, like he's good.

I feel similar. He's had a couple accidents because he would be playing. And you know, obviously, he's used to just playing. And then if he has to pee, just pee, so we can't think about it. Yeah, yeah. So there's been a couple and he'll tell, oh, oh, and he'll say something like that.

And we're like, oh, it's no big deal, buddy. It's, you're just getting used to it. But other than that, he's like, and then when he has to go poo, it's so funny. He'll say, you know, bye bye, I have to go to the bathroom, so I'll sit him down. And then he looks at me and he goes,

do you mind if I have some privacy? I'm like, I gotta close. I gotta view a privacy down the bathroom. And he has one old chance. I just, I subscribe to the three day method. That was one of the most amazing things I've ever seen. The one thing that I do remember going through it though was, I mean, God bless Katrina. I mean, it was intense, right?

Oh, it's three days you don't leave aside. You literally have to like, she scheduled it out hands on deck. No work, no nothing. She even took, you know, she put his, where is like his scheduled it out hands on deck no work. No nothing she even took You know she put his where is like his little fold out plastic table that he plays on all time Moved it over on the tile set up all day long Games like by the hour like he's gonna play this thing to do this and it's like and then they tell you like in the book It's like every you remind them every 15 minutes that you just kind of remind them and ask them. And so, because they're not aware, right? They're just so used to going.

Yeah, yeah. So it was like, it was literally just doing that with them for three, but then after that, nothing ever again. That's great. And it's really from nothing to that. How was it at night though? Any accidents at night? Max has never had an accident.

Wow. I was telling Katrina that, not that long ago. I was like, you know, so weird. Like, you didn't even have one accident in his bed in his entire life. Now, again, I was like, you know, so weird. You didn't even have one accident in his bed in Thailand. Now again, granted, I, and now, obviously, reflecting back to my childhood, or my siblings, all of us that probably had accidents

and stuff growing up, and then I see what happened to us is one of the things that Katrina's always done is the last thing that Max does before he goes bed is she walks, he goes pee. Like we make him go to the bathroom right before he goes to bed and he's because of that I feel like he's never not done it You know and I now I think pack. I'm like oh, I wonder how many times it with my friend who made who had a kid who peed The bed or dissonant that was they slipped up that as a parent they forgot to make him go

He went to pee at he went pee at four and he hadn hadn't gone P at, and then they go to bed. And I wonder how many times that has happened versus them actually putting in. It is so cute though to see them not in a diaper, right? Is it another diaper? They're like, you know, the big old diaper butt that walk around. All of a sudden, he just looks like a big kid. He's walking around, it doesn't have a big diaper butt. I mean, I think that's what would have motivated me to do it sooner is for you guys

It's just simply just getting tired of diapers. I mean for as a parent. Oh totally Yeah, of like having to change a diaper versus like I mean you forget like those three days were a lot But then once that was over it was like finally you don't have to wear it on this is day So yeah, but day one was funny because he don't want to wear underwear So you just walk around naked and around the house with a shirt on though. Yeah, he had to have a shirt on So it's just the funniest thing when he the poo. Yeah, when he the poo look Always gives me shit for that. I do that all the time and then I always like I always like you that's your soul I do it

Like so always coming announced To your house. Yeah, dude. I never Walk it is this like in your room at night or like around the house. I mean, it's my house I want room my house like that. Yeah, no, it's a shirt. I get it. This is hilarious No, the shirt is not on vacation So it's very winning. It's very winning the poo But I mean is it a short shirt? There's a just long enough to wear like you see the bottom of I mean I don't even I don't waste my time, like, figure out which one.

But I don't have- You're wearing this shirt. Yeah, yeah, it's, yeah, yeah. They're, they're breathing, you know what I'm saying? They're out, they're out doing their things. And I don't mind him doing it all. That's the difference. You know, it's funny.

This is, you know, the difference between men and women. A woman walking around with just a shirt on would be the hot. Oh, yeah. I asked for it all. I think that's why subconsciously. Why I do it? I'm hoping she's gonna do it. I think that's subconsciously. I'm like, hey, let's pick up this trend. You know what I'm saying? We're just wearing over and over in the corner. You see what I'm working with over here?

Little bottom sack. Yeah, when the dude does it, that has to be the least that try, like if you want to get a woman to be like, ew, walk around with just a shirt on. Yeah, yeah. Throw some socks on top of that. You're not getting any. Yeah.

Now, my wife walked around with her own handles. If my wife walked around with her shirt on and just socks on, you just added a level nine. I love that level. I love that level. That needs to come back. Yeah, but what do you mean? I do the glottest style. I think you did.

Yeah, the long socks. Oh yeah. Yeah. You know, I have something since you bring it, bring it up the kids and fatherhood and all that stuff like that. I know I had something that was on my mind. Last night I actually continued up or up late talking

about this because it just hit me last night when I was laying in bed with him, putting him down. And I was just self-reflecting like What's my what is my greatest fear right now as a father right what am I what am I challenged with the most or what do I wrestle with right now and When I thought about it, I'm like, you know There's something like the Warriors That's that not that I hate that team dad. No, I you know what I really wrestle with right now? It's really tough. And everybody on this podcast has heard me say this many times,

you guys know that like, you know, manufacturing adversity is like my thing, right? That I'm like, I want, I know what I went through, I know what it made me and so. I'm going through that right now. And so what I'm really wrestling with is, of course, I said all that stuff, and I didn't, you know,

I didn't have to really think or have to apply it or really do it much because when he's one, two years old, like, you know, what am I going to do? Like, push him down the stairs, like to create a, like, there's not these opportunities right to do that. So here's happened. You're here. I'll manufacture it for you.

Yeah, he lived. He's five and he was too soft. Oh, so, and then, so then I, so I'm, what I'm, what I'm having a really hard time with and I'm challenged with right now is he, and he's four now, right? Four going on five years old and he is just the fucking sweetest boy I've ever seen in my life. Like he is just. That's wrong with him.

Well, what, no, my point is that I know that I want him to be tough as much as I love that he's this this sweetheart kid Yeah, and you know, it's and it's not like you're technically either or but if there's a spectrum of Tough and hard and then super loving my son is over here on the protective thing, right? You're looking at him and I went through that a lot of that, especially with my oldest, you know, because so, you're super like sweet, like thoughtful kid and like, you know, kids would pick on him and stuff some rights. And I've been reading this book by Dr. Nicole LaPera.

I think her name is, she's a holistic psychologist. I've quoted her before or whatever. First of all, I adversity is gonna happen no matter what, there's no matter how much money you have, there's before or whatever. First of all, I adversity is gonna happen no matter what. It doesn't matter how much money you have, it doesn't matter whatever. But number two, toughness comes from emotional regulation, being secure and being able to regulate your own emotion. What we often think of as tough is our,

what we develop during trauma, where we can disconnect from shit. So we think, well, that's tough. I can go through anything. It's really not really what it is. It's an adaptation to severe trauma, but truly emotionally secure people are very resilient. They're extremely resilient because they're emotionally secure.

So that's very, that feels very good to hear that. Yeah. Because if that's true, then he does, he is very tough, too, because he's emotionally regular. That's one of the things I love about him. I feel secure. His son's never thrown a tantrum. Right.

He doesn't scream. He doesn't like think about it. So he's got that ability to, and even if he starts to escalate from what you would consider normal, it could train an eye, I've been able to quickly resolve it, but you don't do that. And like he just, he shuts, he stops. He doesn't, he doesn't keep escalating. He doesn't push it. So he definitely has incredible control of his emotions. Yeah, those are very secure. Mom and dad are always here. Mom and dad always love me. Mom and dad love each other.

That's what that breeds security. That's what you want because if you actually look at the data, like Adam, the way you know, you've been through some shit growing up, you completely defied the odds. In other words, you were able to turn your shit into something that was pro growth, but you're like one in a million maybe. Most people would be addicted to drugs, would be, you know, have, you know, three kids at a wedlock or something like that, maybe go to jail a couple times.

And I mean, you scored a line a few times with certain things which came out of it. So it's the emotional, it's the security that you're looking for. Yeah, I know, I don't think that. I mean, obviously, I know I don't want anything near what I had in order to do that. But you have to, and I told him,

Katrina was kind of taking the same position as you are. And I was like, I'm not, the fear isn't that, that he is gonna be this total pussy, or he's not gonna have any sort of toughness to him. It's just that, as a father, if I'm thinking, okay, you know, of course I love that my son is incredibly loving and sweet and all those things. He's going to equip him.

Yes. And it's like, and I just, what I don't want is it to be so far on this spectrum that he's really lacking on some of it, or maybe like you said, oh, he's got it because he has emotional regulations. Well, okay, emotional regulations are great. And at least I've done a good job as a dad

and his parents at least give that. But I do want him to have. You want to be growth winded. So this is a little further down the line because I went through a bit of that with Ethan but then with Everett's totally different. Like where we're at now is a similar challenge to that. So it's mainly his perspective of what is hard. totally different, like where we're at now is a similar challenge to that.

So it's mainly his perspective of what is hard. And this is this is something that's challenging for me because it's like, it's a constant conversation of he he wants to shut down when he goes through these different spurts of like a new skill for gymnastics or a new thing that he's presented with. He wants to just like lash out and let everybody know how like difficult it is. And so we're having constant conversations with them and trying to get that kind of emotional regulation established.

But you know, at this point, I'm like, I'm looking at something and it's interesting because our friend, Joe Duc, I'm like, I'm looking at something, and it's interesting because our friend, Joe D'Ascina actually has like a camp for kids. Yeah, yeah. That it's tough, like, it's real hard. Like, it's something like, it's not, it's all like constructed in a way where obviously,

it's well-managed, like, you know, there's- Is that the overnight one that he does for kids? Yeah, it's like the 12 days. Yeah, yeah, yeah, I've seen that. So I'm seriously considering it, and it's mainly just because, like, everything he describes in terms of, he just, he doesn't know what heart is. Yeah, like he just, he isn't, like,

yes, it is hard to train for sports and it's hard to like go to school and be consistent and do all these things, but I just think like, if you're gonna create a spectrum of what they know, your head is right where my head's up. That's so much it, to this degree, so at least he knows like, wow, I was able to overcome this.

That's awesome, that's growth minded, that's that's all. So your head is exactly where mine is. It's exact same, because Katrina said the same thing of like, you know, he has his own challenge, he explained like, you know, when he's at school and certain kids don't wanna play with him, you know, he has his own challenge. She explained like, you know, when he's at school and certain kids don't want to play with him, you know, some kids shut down and just go on this. But Max will go over and go play something.

We've taught him to like when people do things that you don't like, you don't come cry to mom and dad, you tell them, I don't like that. And so he's done like a lot of these things to show it, but then to your point, like, you know, his challenges or what he assumes is difficult is really not that difficult and I want him to be able to see the whole spectrum. I want him to say, like, no, this is,

he wants a hard son. So this is hard. I had a client whose kid, they were very successful well off and they probably, maybe their kid a little too much, I would say, but their son was in high school and had developed a problem with weed. This is a while ago. So just smoking weed all the time, whatever. They sent him to one of those camps. Yeah. Okay. And so no electronics, you got to make your own fire,

make your own food. Like he's not in jail, but like he had to learn certain skills. And then what they did with this kid, which I thought was, and by the way, he came back a different kid, came back a totally different kid. I asked him, I said, what was the with this kid, which I thought was, and by the way, he came back a different kid. Came back a totally different kid. I asked them, I said, what was the most, like how was it for him? He was, oh man, it was so hard at first. I don't wanna do anything or whatever. And he goes, but then I started to kind of like it.

In fact, when I left, I was kind of sad that I left. So it was the part that you found that you enjoyed the most. And he goes, they put me in charge of, I don't remember how many other kids, five other kids, they put him in a leadership role, which he had no business, but obviously he felt responsible for these other kids. And that was part of the strategy,

was for him to see, this is why when you see a kid get a job, it's why it's so important for a kid to get a job. You ever see what happens to a kid when they finally get a job? They start to become totally different. My oldest went off to college. Just doesn't, he's working. He's doing a freelance shit. But the fact that he's living on his own,

taking care of himself, he's come back and there are a lot of things that change in a very short period of time because he's kind of got that responsibility. Yeah. So I think that's kind of, you know, the scratch or volunteer work as well. People always tell me. And I know that I'm like, I know that I'm obviously early, right? Like I said, I knew there was no, there's gonna be real situations when he's one, two years old that's gonna happen. And so, but I just, and then I also find moments

where I give into things that I really like, and I'm challenging myself. Like, is that me who I'm selfishly, I'm allowing him to do that or giving in because I like it? Or is it okay because it's something that's good? And like an example that why this whole thing, I went down this rabbit hole was I went to put him down in bed

and the way he sat up and asked me to lay with him for just two minutes, you know? And it's like, I could have win it and I was actually getting ready to watch movie with Katrina, so I was gonna just go in, kiss him, goodnight, say goodnight, and go walk out, which is a lot of times what I'll do. And you know, he sits up and he's just like, Daddy, will you lay with me for two minutes? And I'm like, oh, dude, just, yes.

A hundred percent, I will. You know, especially too. I think about this week, we've come home late this week because we've been doing the launch and everything like that. And so I've been deprived a little bit of that time with him. And so the way he approaches it so many times is like, how do I say note that? Or do I even want to say note to that?

If he gets excessive, so Jessica gets caught, I put the kids to bed or put the, or son to sleep because he pushes that with his mom, like he keeps pushing it. So what she did, I thought this was great, right? Where I go in, I'm putting him down. I want mama, please get mama, I want mama to come in.

So she'll come in, she'll sit down, I love you, I like you, but mom has to have time to herself and mom and dad have to go out and spend time with each other. It's important that we spend time with each other without the kids around us. And so she explains that to him. And I think that's really good versus the like, no, it's enough, go to bed, you know, type of deal.

It's like we need to have time for each other as well. And we did and he let us. He let us do it. But that is hard because there will be a day where he will not want you to sleep in his bed. I have to bring up something alarming you guys. Oh, no. Okay, so I don't know if you know, but there's like people who experiment on their own,

like out of their own house, like they're running their own little laboratory experiments and things. I tell a lot of that crisper stuff is going on. Yes, so that was what I thought of immediately when I saw this video, but I was like, oh my god. These were people that are implanting electronics and doing weird shit to themselves. So those people are weird too. No, this one was like, this guy was literally creating

like chimera, like new species. So he spliced together his pet spider with caterpillars and so he literally created a new species which was like the spider pillar and it was so freaky looking and just wrong. Is this real? Yes, yes. I'll show you guys a video.

And it's so just weird looking and it just looks like it's abnormal. Like it's not supposed to survive, right? And then he goes on and he's like, oh yeah, and I go ahead and release them into the wild. No! And I was just like, what? What?

Like what is happening? That's just on the basic level. It could occupy space for another species. Yeah, you have no idea what that's gonna do to the environment, like you have the ecosystem like. Do you know what he's talking about? Are they gonna make weird webs and like, you know, it was like, it was just too creepy to like go down that road.

Oh, see what this looks like. Is that it? Oh yeah. Wait, what is that? Yeah, so I have a, I have a natural video. Oh, oh yeah, there it is. Yep, that's it. What?

Isn't that freaky? Yeah, bro. And then it's like eating things and he's got to go to jail. He needs to go to jail. This is not acceptable. By the way, you know we've done that, something not Camaro weird, that's disgusting. Not Camaro weird stuff, but like,

do you know how many times we've brought animals into like not their native habitats in ruined ecosystem? Yeah. Do you guys know that? It's a Japanese, what fish was that? Car, per capita. Car, yeah. When in the swamps and just like took over.

Well, you know, Hawaii, there's chickens and pigs. Yeah, everywhere. Yeah, they have no natural predators. So they put pigs in, so I think the law on Hawaii is you could kill two a day or something like that. They encourage you. Please, please kill some of these pigs because they're everywhere.

And there's chickens just roaming around the street because there's no natural predators. They were brought over there. Yeah. Is it true that there's no poisonous animals on the islands of, on the islands of Hawaii? I think that's true. I think that's true.

That is true. I didn't know that. And I didn't even think that there's no predators to kill chickens. No. So the chickens are just, of course, the chickens, you know, of course,

when I think about, I never have thought of that. So I just kill in it. They're just everywhere. Yeah. I mean, they're in paradise. They love where they're at. They're saving the best life out there.

Yeah, but you know how I knew that, I was reading this article about, and it said that Hawaii is one of the best life out there. Yeah, but you know how I knew that. I was reading this article about, and it said that Hawaii is one of the best places to be homeless. Yeah, because they don't have laws. And then I'll have laws against you sleeping on the beach. No, and you could kill a pig if you want and eat it. You could kill a chicken.

So where my brother went and did that. My brother was homeless there for like two years. Two years? Yes, living out of his van. I don't know, is that long? Yeah. Two years? Yeah.

Yeah. Now, he made money here and there, right? Yeah, he did, like so he eventually ended up working for one of those, you know those, what's that guy? There's such an amazing dish on the island, on the north side, and you see them all the time. What is it? It's like spicy shrimp and rice

and I forget what it is, but- I was thinking of the local mocha. That's the only thing. No, I like the local mocha too. But anyways, if you drive them to Ireland, you see like 30 of these vans, like they're all and they all serve this dish and their own little twist and spin on.

It's like garlic and spicy and shrimp and rice. So he was doing that. Yeah, yeah. So I ended up getting a job. Now why do you leave if it was so great? Well, I don't think it was so great. I think he was a young 20 year old guy who thought it would be so great.

And then, you know, did it for a couple of years and then, you know, realize that it's not cheap to live there. I mean, there's, it's cheap to be, because homeless, but to actually go from homeless to like having a place and paying for it. That's different. Well, that's just it It's like what I was on yeah, he was on

What you'm gonna call it the big one. Oh, who yes, oh So you the idea is that I think you were what I think I mean, I can't I don't know exactly what he was thinking But I would assume you know, this is awesome. I can go there, start with nothing, because they are so okay with you camping out on beaches to like that, no one's gonna harass me about doing that. And then I can make a life for myself. And I think what ended up happening is that I think you realize the leap to make a life

for yourself from nothing like that is extremely difficult, you know, to go from living in your car, working out at one of those little vans for, I don't know what he was getting paid wage wise, probably next to nothing, is not enough to get you to get your first little apartment. Was he with the girl or was he by himself? He was originally, and that's also probably what brought him back was the two of them ended up breaking up because they went out there together.

He's had no ambition. Yeah, I mean, probably. He's done this a couple times, like my brother did that and they went out there together. He's had no ambition. Yeah. I mean, probably. I mean, he's done this a couple times. Like my brother did that and he went out to Colorado. He's been in Hawaii. Where else did he go? And did the same thing? Yeah.

But I have two brothers that kind of lived this like vagabond lifestyle where they just kind of moved around and took jobs at like my other brother worked these seasonal jobs. There was a point where I was a little envious when I was 25. That's that was that was four years. I had owned my house and you know, I'm 20 25 years old. And I had a mortgage and you know, I'm working 60 hours plus a week. And you know, and here's my brother who's a little bit younger than me. Who's like in the winter time he lives in Lake Tahoe and he's a ski lift operator and they snowboard

on all their days off and the winter time, he's a river raft guide, which they provide. Dude, how funny. We literally started this episode by saying that, we're slaves of the system. Maybe he figured this should end. Well, that's my, so he's very, he's very, that's actually part of that, right?

If you talk to him, he would tell you part of that. I don't want to be part I mean to the point where for the longest time you need to get a serve bummer driver's license Yeah, so I don't want the government to know where I'm at, you know like you should hit the fan We might have to call your brother. You know, I mean this is got a bunker somewhere Bro, you were right. I mean now he's doing really well right now He lives over in South Lake Tahoe. He's got a good job for himself. He's actually been promoted twice since then and he's making a cool little life for himself But I mean I watched him do that all through his 20s Where he was just kind of bouncing around to places like that and it was he was just kind of the attitude of like I don't

I would I would love I'm going to live in Hawaii one day. I swear to God. Yeah, that's my favorite place I couldn't do it to at least at least like a good four or five months I Just love the island weather. I mean I love I love places like that I can do it too, at least like a good four or five months. I just love the island weather, man. I mean, I love places like that, but I mean, it's just, I love it because I get to visit it. You don't like this as landlocking?

Yeah, yeah, yeah, yeah. I couldn't do a full year. I mean, listen, I think we live in the worst state in the United States, but I stay here because of how amazing the state actually is. Not the people, not the politics, not the pricing, not the state itself, the weather, and then how close we are to anything.

Yeah, you're right. There's nowhere else in the, I mean, as far as I know, I'm so frustrated about it. Yeah, I mean, like everything we'd want is, there's not a lot of places. You know, I took a picture one time when this was just a couple of years ago, this is back when I was living

over in Monterey and I was right on the coast, right? And I went to our trucky house where I played in the snow with Max, you know, up there, and then I was laying on the beach 24 hours later. Yeah. Which is only a few hour drive in between. It's just like, where else in the world can you do that where you could be playing in the snow One minute and then literally the same day

I could be laying out on the beach and it's a beautiful day like it just wild that we have that and there's just and and a close proximity It's not like I had to drive nine hours to go find that it was four hour drive. It's crazy I don't know if I told you guys about thinking of going back to Iceland You know over and when it's like not freezing like 30 below, yeah. But we just saw recently that not only did they have a volcano eruption, you know, that was pretty big. That was volcano tourists, have you seen that?

Yeah, so yeah, there's a lot of people there observing it and take pictures, videos and all of a stuff. But there was actually one, like, I don't know if it's near Reykjavik, but near one of the big cities that just like opened up as well. So there's a whole another volcano that just emerged and so I was like, okay, I think we're not going to risk, you know, it's just not worth it right now. Maybe it'll still be there. It'll still be there visiting it.

Is that on your bingo card too, so I was like this so much going on in the world right? I'm like, I don't want to like add like a little more chaos when I was a kid I thought lava was the hottest thing in the universe, you know me? I thought like lava was hotter than anything You know, so when we were kids, I'm gonna shoot you with sure cuz I'm gonna show you with lava Modically like base gave it anything, anything could melt, right? I'd assume. You're a watch those videos a lot where they put random things in love

and see what happens. Here's a can of Pepsi. Here's a toy car. They're not as exciting as they do. It's not that great. It just goes over and lame. Yeah, just kind of, there's nothing really. Eventually just dips in there.

Yeah, there's nothing that cool about it. It's not that great. Anyway, so I want to bring up an article that I just read the other day on insulin resistance and its connection to blood viscosity. So you guys know what viscosity means? No, this is thickness. How easily a fluid flows through the body. So poor blood flip viscosity, not a good thing, right? That means that your blood is not running through smoothly, but there's a very strong connection to, you know, people who have issues with blood glucose and insulin resistance in that. Exactly. What's weird is, and there's all these people now, in, I'd say, the wellness space, but now you're starting to see doctors and scientists start to

talk about how our resistance to insulin, right? The development of insulin resistance is one of the root cores of all these chronic health issues, including heart disease and how it weakens the arteries. And the reason why arteries get clogged is because your body essentially is trying to fortify the walls of the arteries with these plaques, and then if they build up enough, then they get blocked off toipadil. So, and I'm going to sound like a big commercial. One of the best ways to improve insulin sensitivity,

build muscle, this is Dr. Gabriel Lyon, you know, that's what she talks about all the time. It's how we're just undermuscled, and that's the main cause of all these particular issues. I love that message. I love that message and I love that coming from a woman going out there and making that message. I think that's one of the things that's going to, I mean, she's blown up already, but she's continuing to grow. It's like hearing someone like say that

from her perspective, a doctor and a female is like, I have an aunt. So much more powerful than the three of us knuckleheads that have been saying it. I have an aunt right now that I'm having this discussion with because she's a registered dietitian. than the three of us knuckleheads that have been saying it. I have an ant right now that I'm having this discussion with because she's a registered dietitian. Okay.

And she's getting, she's starting to have, like blood sugar issue. And she's like, I don't get it. I'm not overweight. I just started doing yoga and I'm telling them like, Zia, you got to lift weights. Oh, yoga though gets me stronger. I'm like, no, no, no, no.

You have to build muscle. And then I said, listen, look up how many people have diabetes or get heart disease who are not obese. It's like 30%. It's like, it's a sizable minority. So I said, it's not as cut and dry as just being overweight. I said, you need to build muscle. So she's finally gonna hire herself a personal trainer.

And I said, tell them you want traditional strength training, not the kind where you're going all over the place. I'm like, you literally start training like a body builder. Watch what happens to your blood sugar levels. Watch what happens. So, you know, fingers crossed, she follows through, and we'll see what happened. Speaking of trainers, how fun has it been talking

to the coaches and trainers? This is obviously for sure, we'll have us. This episode's airing past when we're done with the whole thing, if I'm not mistaken, right Doug? No, it's live. It's with the live broadcast, yes, we're done, but the course that we have is out there. But we did a live broadcast to trainers and coaches

and so far the reception's been amazing. 10,000 people sent up for it, which is crazy. It's been so fun talking to those talking trainers. I mean, it brings me back to the gym days, you know? Oh, yeah, it gives you that same feel. I'm also super motivated to create a product that is consistently evolving, right? Like, one of the things that what I love about all you guys is that we're so committed, like, we want to win, we want to be the best,

we want to do that so bad that, like, that's our commitment to all of the trainers that have registered already and that have already started the course is that you get in and you start with us now and you're forever grandfathered into that portal. And we're just going to keep building. And like we did of course we spent the last year and a half building us out and brainstorming. We had a groups of trainers go through it and tell us things like okay are we we think that we covered all our bases. We know that the inevitable happened, people were like, oh man, I wish you talked to some about this,

or I wish you did something for this, and like that's our goal. Our goal is, okay, we put out what we think is the best thing that we can put out. We know the inevitable is gonna happen where people will give us feedback saying they want more of this or wish it had this, and then our goal is to go back and to bolster it and make it that much better.

If you're a trainer or you want to be a trainer, this is the core, that's what it is. It's a course that teaches you how to build your business and be a damn good trainer. So, we used to teach our trainers. Yeah, and it's not what everybody, and again, this is the motivation behind us, right, is to kind of disrupt the space because there's a massive amount of money that's flooding into the marketing side for training. And there are all these pitches of, make this much money in 30 days. And it just, it reminds us of the weight loss in the, like, you know, take this pill or do this in 30 days. You're seeing the same thing, ironically, right, mirrored on the targeting the coaches

and trainers of these quick Instagram hack or do this for funnels and it's like, no, like if you're going to be a really successful, this is going to be for your life, this is going to be your career, this is what you want to do and you want to be really good at it, it's not going to happen in 30 days. Just like getting someone to lose weight, be healthy for us for life, is not going to happen in 30 days. Just like getting someone to lose weight, be healthy for us, or life is not going to happen in 30 days. And even if it did happen, it's not the way you want it to happen because it's not going to be sustainable for us your life.

The same thing goes with building a sustainable business in this industry. You want to build a career in this industry. If you want to build a career, I'm not going to give you a hack on how to make $10,000 in the next 30 days. What I'm going to do is give you the tools and the resources to be great and to chase mastery in this craft. And that is the, and you know what? It's probably not going to sell as much as somebody who's guaranteeing a certain amount of dollars and a certain amount of days. But what we know, just like when we started this podcast and we put out what we put out, like in the long run, it will survive. It will be better. It will do well. I'm hoping that eventually it's big enough to wear the consumer's.

You'll last. The consumers are going to know the difference. Are you a mind pump trainer or not? Yeah. And then that's going to be their determining factor. It's mind pump trainer.com, by the way, for people who are looking to look into it. By the way, I got to say, I have been, you know, among this journey of reducing and then eliminating things that I used to distract myself from myself. This includes social media, this includes substances and caffeine is coming up on the horizon. I'm terrified because I have such a... I have just this relationship with caffeine where... I love it. So I'm reducing it significantly and the the organo-fi Red Juice is saving my ass.

Saving my ass. The withdrawal is mild. It is not the same withdrawal that I would get before. Where I was like, oh my God, if I do this, I'm not gonna be able to work for a week. Doesn't feel like that at all. That Red Juice is, I don't remember you brought it up. I tried a little bit.

It's my favorite way to go. It's my favorite way. I try a little bit No, I'm doing two things I'm bumping my sodium for that, but I'm not headache prone like you are So bump my sodium and then I'm going if I want it for every every time you want it take the red juice. Yes for every 200 milligrams of caffeine I'm going with the packet of red juice and It's of caffeine, I'm going with the packet of red juice. And it's remarkable how much it reduces the withdrawal. I don't feel, otherwise what happens, it crash, and I feel worthless. That's not happening with that.

So it's funny that they don't, I don't know, I don't know why, if I, we should talk to Drew because we have a relationship with him. That to me is a smart way to market that product. Although, get off caffeine. Yeah, but maybe that's because that message isn't popular enough, right? Maybe there's not a message around like,

hey, you should probably cycle off caffeine or reduce consumption, even if your plan is and never go full. It's always ties the productivity, right? With people in their mind. Exactly. But I mean, something that we've been promoting on here for a long time, be aware of how much you've scaled that up to.

It's probably in your best interest to reduce consumption, even if it, for the paramitom is just to save money and to enjoy the effects of it. Because even if you're like, I don't care if I take half of it. When you go off and then you take a little bit, you know, it's, I want to get to Doug's level. I was hanging out with Doug Saturday. He says if he has like 30 milligrams, right? Yeah, even less.

I can tell. Wow. That's it. Like green tea will give you a kick. Yeah, I'll get a little buzz. That's Katrina. But it depends on the source of caffeine too. I think green tea less so than coffee.

Yeah. For example, if I were to drink one of these cans of coffee or say like rock star and just have like a couple of sips, I'd start to feel it. Wow. Wow. Yeah. Yeah, see I'm at the point now where now I'm okay with 200 milligrams, but just a week ago, I couldn't go less than 300 for a dose

because otherwise I would feel like shit. So now I'm at 200 and then it's gonna go down to 100 and then I go down to 50 and then down to zero is where I wanna go. And then I wanna be off. There was a time in my life where I had no caffeine. It's when I was hardcore in Giu-Jitsu. Oh, really?

Yes. And the reason why I went off caffeine was because caffeine gets you amped, which is great for strength training. For me, it was not good for stamina. If I push stamina, the caffeine gives me, it makes me out of breath. So I, I went off caffeine and I remember I was off for years and I felt amazing. I remember thinking like, wow, I feel so good. I'll never do this again, right?

Of course, then you have a little bit and then it feels like this crazy drug. You feel amazing. And now it's like, oh, I feel so good. I'll never do this again, right? Of course, then you have a little bit and then it feels like this crazy drug. You feel amazing. And now it's like, oh, gotta break those chains. Yeah, I don't know if I can. I can't tell you the last time that I had, you know, more than a couple months off. I mean, I've done that a few times,

but I can't remember having like a six month, or a year period of like no caffeine. Be interesting. I don't like the fact that I feel dependent. Yes, I hate that. Yeah, I agree. I hate that so. I don't want to be dependent.

I mean, that's honestly, that's like I have nothing against like a lot of stuff. Like we, oh, I've openly talked about different drugs, things like that, like I'm not. You don't like the feeling of like that? I know that's what bothers me more than the else. It's not even the, oh cocaine, oh, marijuana, oh, cratum, oh, it's like, I don't even think like that.

I go, I don't ever want to be dependent on anything. I don't give a shit. I don't care if it's sugar, I don't care. It's like, I don't want to ever want to feel like that. That's what motivates me. It's like it owns you. Yeah. Yeah, yeah, I know.

I'm with you. All right, so today's shout out. I actually talked about some of her work, Dr. Nicole D'Apera, the book, How to Do the Work, really good. I'm about halfway through it. Good stuff if you want, if you're like into personal growth and healing, go check it out. All right, everybody, the time is now,

the war is now, let's start this rebellion. If you're a trainer or a coach, mind pump has finally released. We finally made a course for trainers and coaches. Literally, it's designed to make you successful, better client success, better monetary success, build your business over 40 hours of video instruction in there. And when you sign up for this, you pay one price, you never pay more again. We're going to add to it every single year. We're going to add more stuff.

It will become over time the most robust course for trainers in existence. And again, you pay one price, you never pay more again. By the way, because it's launched, it's $200 off and you get a bunch of free stuff. Prime pro free, prime free, mods free, guides free, you get into a private group in Facebook for just trainers and coaches for free And you get a chance to get invited over here for a live training at mine pump studios anyway all that's happening It's brand new. We're very excited if you want to learn more go to mine pump trainer calm All right back to the show

Our first caller is Sean from Washington. Sean. What's up, man? How can we help you? How's it going guys? It's honored to be here. was going, guys. It's an honor to be here. I appreciate you guys taking the time to go over the question I had. You got it. All right. I make sure you guys can actually hear me. I'm sitting out in my car. So hopefully my audio doesn't cut out on you.

Okay. We got you. Yeah, you're good. Cool. So, question I had, and I think I've kind of done some digging on my own through your guys' past information that you put out and just for research on my own, but Is there such thing as too much protein that I intake during my day?

My reference kind of is where my Targets are at. I'm supposed to be at about 2600 calories for the bulk that I'm on Which is about 208 grams of protein is what I have set. And I'm usually in the realms of like 240 to 250 at the end of every day, which I don't have any issues as far as not affecting sleep, no digestion issues, no odd feelings whatsoever. Just wanted to know if like, is that too much to intake for myself? No, I mean, unless it means some people have digestion issues, when they'll start to eat

a lot of protein, but no, you're perfectly fine. What are you getting this protein from? Pretty much all whole foods. I do have one shake a day, usually it just depends in the morning at night. And then if I have a meal in the middle of the day just because I'm traveling back and forth There's usually a protein bar, but that's it's usually all animal fish All high quality protein every day. You're hitting 240 grams because that's a lot less

I weigh I weigh about 210 and I it's hard for me to get 200 grams of protein a day so that means you're eating for me to get 200 grams of protein a day. So that means you're eating like what, 50, 50, 60 grams of protein multiple meals a day. Yeah, usually I do one meal in the morning and then a larger, I caught my feast just because it looks enormous at the end of the day, but basically one meal in the morning,

a middle meal in the day and then the big dinner at night. What does that, what does that protein breakdown look like on those meals? I haven't tracked individually, but majority of the protein will be at night. I'd probably say upwards of 60 to 70% will be at night. How do you know you're eating too much protein if you don't know what you're eating for breakfast? So this is interesting. So you're counting just total, but you but you don't know what breakfast lunch and dinner is I have a track. I just don't have it in front of me to give you all the correct information. Okay, okay But you're sounds like you're eating like a pound to a pound and a half a meat. Yeah, like you're having a big massive

If I waited I'd probably say you're right. Okay. Now look, here's, there's nothing wrong with it. Now you're probably not getting any additional benefit from going above 200 grams of protein, but you're not gonna get any detriment. However, there may be some benefit from bringing up carbs and fats because those also provide some benefit.

Yeah, the better question here is, how do you feel your workouts are and how is the bulk? How's the bulk? The whole here he said is digestion is good. How's your progress? Are you bulking like you want? Are you seeing the results that you want?

I'm getting there as far as I can tell. The only issue is, I know usually during a bulk, it's the first one I've ever done. So usually you'll put on weight, which I I have but it's not a lot of weight and I've been doing it since I think I'd submitted the question in October somewhere around there and I've probably put on a pound or two since then and it all seems to be in the correct areas because like no no waste expansion of any sort really that I can tell no major areas so, I think you're So it seems like it's going the right way. Just go ahead. Sorry. So no problem So since October you've been going on a bulk and since October so now we're in January

You've gained about one to one and a half pounds Give or take yeah, okay, you you can go way up in calories. Yeah, That's that's that's that's now. How's your strength gains in the gym? They are increasing, but again, it's at the same. It's a slower progress. And I think it's supposed to be. I mean, let's look at his workout. Well, there's a couple of things here too. Let's even staying in the diet before we go over to workout is if you if you feel satisfied, you're enjoying your meals, you're feeling your strength go up, even though the scale is only moving up a pound and a half and it's a slow process,

but if all in all, you're happy with everything, you're doing great and you're fine. You could probably accelerate the weight gain if you wanted to, and that's where probably the recommendation of carbohydrates would come from, and I know that was part of the question, everything that's where probably the recommendation of carbohydrates would come from. And I know that was part of the question, like everything that you've read shows that,

you know, they're telling you should have more carbs for this bulk or whatever. And carbs are gonna be less satiating than the protein. It's easier to eat. Yeah, it'll be easier to eat more calories. And so if you want to accelerate the bulk, you could, that would be the direction I'd push you in as more carbohydrates.

If you're happy though with the results and where you're going, then I actually, there's nothing wrong with what you're doing. You're at roughly 25, I did the math, so between 25 to 2600 calories, 32 years old, six foot two, you gained a pound in like three, four months. You need to be closer to like 32, 3300 calories in my opinion. So you're just not eating enough. What happens when your protein is high, but

your calories aren't high enough is that that extra protein is being turned into energy like carbohydrates. So they're you're taking that extra protein and you're getting enough protein, your calories are enough in the sense that you're not losing weight, but a lot of proteins get turned into energy. What would be better at this point, you bump, I would go up another six, 700 calories, at least, and then take it from there, you should see, I don't want to say should, but I would be happy with in a three month period, a nice five to seven pound gain on the scale. Oh, at least that if you bump in that.

Now, let's talk about your workout. What are you following in your routine? I do a home gym workout. I've got bench press, everything there, and basically I do resistance and strengths three days a week, and then every other day is walking or yoga is that's that's all I do. Are you following any of our programs? You know I've since I found you guys I can't keep contemplating getting it. It's just I haven't been able to budget anything to get it yet but it's on my radar to do. Okay well we'll

give you we'll give you a map set of ball. You need to follow a good program. A bulk is only gonna work so much. You have to send the right stimulus. I don't know what your workout looks like, but I obviously very confident in our in the program maps and a ball. Follow the three-day week version. It's got a at home version. It's got you have a you have a barbell and a rack or just dumbbells. Yep, yep. Barbell dumbbells. You follow the full program. You'll follow the normal version. Three days a week. There's a three day or two day a week version. Do the three day a week version. Do the trigger sessions. Get your calories closer to 3,200 calories. And I would do that in both fats and carbs. Are you finding it tough to eat more? Are you like super like are you like stuffed? Usually at the end of the day, if I hit that upper limit of that protein number,

then yeah, usually I feel completely full, but it doesn't, again, it doesn't affect anything. And that was my other question. I was gonna ask if I had a chance was, am I eating enough calories, which you guys already answered that one, is no. Yeah, you're eating enough calories to be okay, but if your goal is to gain, you gotta probably,

it sounds like you also gotta relatively fast metabolism, although 2500 calories, not that much for a man, your age and size. Yeah, I'd go up to 3200 calories at least. And yeah, and you can add more rice, potato, fruit, you can make smoothies. If you can have dairy, I've said this a million times You can add more rice, potato, fruit. You can make smoothies. If you can have dairy, I've said this a million times before on the show, if milk doesn't

bother you and you digest it well, it doesn't matter. It doesn't matter. You can go glass a whole milk with every meal and there's like 300 calories right there. Just the easy way you have to add calories. I mean carbs are easy. So I just add some snacks in there, dude. Enjoy yourself a little bit. That's what I would do.

Yeah. I mean, have some popcorn when you dude enjoy yourself a little bit. That's what I would do. Yeah. Yeah Yeah, I have some popcorn when you're watching Netflix the night. Are you eating lean? Are you eating really lean protein? Yeah, you know it's oh Lea leader cuts a meat chicken fish. Oh, that's the other guy. Let's go to fatty go. Yeah go 8% ground beef go ribeye Ground beef go chicken thighs. That'll take care of fish, have salmon. I mean, yeah, go the fatty around on the meats.

That'll take care of it. Gotcha. All right, and we'll send you maps and a ball. Awesome, thank you guys, I appreciate it. You got to, yeah, circle back, let us know how you do it to go through the program. Absolutely, we'll do. All right, man.

I'm glad to ask that question. Yeah. Big common mistake, people, especially guys for some reason, make when trying to bulk. Well, there's two mistakes. One, is they go just garbage food all the time. Two, is they bulk with lean meat. If you're eating chicken breast or tilapia and you're bulking, why? Yeah.

Natalie is it going to make everything far more difficult, but you're also eating disgusting cuts of meat that don't taste nearly as good. Go with the fatty cuts, that alone will make a big difference. Yeah, I also wanna point out too though, like there's nothing wrong with where you're at. It's just like that, to me it's like, well what's your goal?

Do you really wanna put on some weight or you just, you try to get a little stronger? Like, because at the pace he's going, he could continually just slow. He's not at a bad pace. Yeah, he's not at a bad, he looks healthy as shit. I mean like, because at the pace he's going, he could continually just slow. He's not at a bad pace. Yeah, he's not at a bad, he looks healthy as shit. I mean, he's 32 years old, he's 62, he's 160,

but the guy's lean for sure. He's definitely lean, but he absolutely at that size could afford to be eating 3500 plus calories. Oh, I mean, I would, I mean, I was gonna say that, but I would scale it up, you know. Yeah, no, you're right.

Yeah, no, you're right. So it'll be interesting to see if he bumps at what, what happens. Our next color is Cole from Wisconsin. Cole, what's up, man? How can I know you're right. So it'll be interesting to see if he bumps that what happens. Our next color is Cole from Wisconsin. Cole, what's up, man? How can we help you? Not much guys, how are you? Good.

Good, well, I appreciate you guys having me on and all that you do. I've actually been on before and this time around, I'm just gonna read off of my question directly because last time I was rambling a little bit. No problem, man. All right, All right. So I've been dealing with some imbalances in my shoulders for a while, which kind of got

confirmed when I was getting measured for a suit in the tailor. Told me that my right shoulder sits a little over an inch under my left shoulder, so my right shoulder is a little bit lower than my left. I can definitely see it when I'm doing any shoulder press movements, lateral raises, pull up, stuff like that. That numerous injuries in my right shoulder from back when I played football. So multiple shoulder separations, stingers, which I guess are more of like a neck shoulder type injury. I also broke my humerus up near my right shoulder. So not sure if that plays a part in this. Never really addressed it, but now that I'm getting older, I just want to make sure that

I'm taking care of it, so it doesn't just get worse. Currently having a lot of tightness in my traps, neck, upper back, resulting in me feeling the constant need to crack my neck. And then other times when I pull my shoulders back, I can feel a lot of popping in my neck, chest, scapula area. So I'm wondering if this is something I can fix myself or should I go see a chiropractor, physical therapist for it. And then as I'm working on this, how do I find the right balance between fixing the issue and then continuing to strengthen train. I've run Maps Symmetry a few times and that hasn't actually fixed anything. I'm actually running Symmetry again right now

and based off of a similar question that you guys had asked a few months back. I have pretty dramatically reduced the weight I'm using and I've been focusing on my form and pulling my shoulder blades back for any pulling movements. So I do an update. I actually did see a chiropractor that practices it back active release therapy, and that was after I posted this question in your Facebook forum. So that was helpful. But after a few days, the same issues came back. He said that structurally everything seems fine, but he said

that I do have a lot of nerve tightness in my shoulder. I was just going to say that. Yeah, I also bought maps prime and prime code or in the black Friday sale, but I haven't really dove into those quite yet. I wasn't really sure how to incorporate them with strength training, and I'm doing it. And then I guess my ADHD is also so bad that when I start trying to look through them and read through everything I just get distracted and then I go back to doing what I always do which obviously hasn't helped so Any tips on how to use those programs with a program like symmetry And then before you guys give me advice. I want to give a quick shout out to Margaret on your team

She was super helpful via the live chat on your website and answering all the questions that I had about Primate Prime Pro. So that's what I've got. We love her. Cole, I appreciate that feedback. I was just going to say before you said it, that this sounds like a nerve issue. So you have that all muscle imbalances technically could be nerve-related in the sense that the nerve, the nervous system is of fires muscles. But if there's an impinge nerve or nerve damage or there's a herniated disc, that's pressing on nerve, whatever, it's just not going to get the signal. And that's what it sounds like. It's what it sounds like is happening with you. Now you went to see a chiropractor and you noticed some relief for the next few days.

That also tells me there may be an impinged or trapped nerve or something pressing on a nerve, which is literally limiting how you can fire your muscles. If that doesn't get fixed, you can do all the exercise you want, but it's like having a cord connected to your vacuum cleaner and you've got the cord clamped off. It's a tough, yeah.

Like, there's nothing we can really do at that point. So, symmetry's still we can really do at that point. So, um, symmetry is still giving me the best prime pro. You could do the shoulder and scapular movements in there, but you're going to need to work with somebody who is a movement specialist who understands the nervous system. A good chiropractor is in that category. Okay. And, and did they have you X-ray? Did they do any X-rays? Yeah, where are you based out of? Matt Simous-Contin. Because in our forum, it maybe bring has a recommendation

to somebody who's over there because this does matter who he gets. He could also have you do imaging. He could look at the images. That's virtually. Yeah, he could do, he could assess you. I know he takes virtual clients on too. So because here's a deal like, and obviously this applies to every space that there's good ones and bad ones, but some chiropractors are in the business of having you keep coming back and seeing them, right? They adjust you, you felt really great.

You're like, oh man, that helped. But then they don't give you any exercises or things to compliment that or work on that or fix that. And it's just this, come see me every other week or every week and I adjust you and you feel good and you have this need to see him all the time. Versus a good movement specialist that will assess it, break down what's going on with you and say, listen, these are the things that we need to do in addition to this adjustment if we're ever going to fix this.

And so it needs to be important that whoever you're meeting with is communicating it that way with you or else you don't have a good one. Cole, if you have a few minutes here, I could try something with you. It's not going to fix the problem, but it might illuminate a little bit of kind of what's going on. Is there a movement you can do with your shoulder right now that will help like if could is there a way you can move right now? We're like, oh, there it is. I could feel it. Is there something you can do? As far as relieving the... No, not relieving it.

Like if I were to tell you, move your shoulder or arm in a way to where you can tell like there's a problem. Yeah, I think it's anytime I just try to pull my right scapula and shoulder back is when I feel, do you feel, okay, so do it right now and tell me what you feel. Just a lot of tightness and then I'll even feel

just like a pop. Okay. A small little pop in my, and it's not even tell if it's coming from like my chest or my back area to be honest. Okay, we're gonna try this right now on Zoom. It maybe it won't work, we have to edit this out. But we're gonna give this shot. Is there a wall that you can stand up against right now and put the camera on you?

Yeah, sure, just like over here. Yeah, so I want your heels up against the wall. I want your butt up against the wall and your head up against the wall. Got it. Okay, now I want you to look down just a little bit and there's a small nodule on the back of your head. Can you feel that little nodule? Yes, you tuck your chin in like you are.

Just a little bit. Can you feel that little nodule against the wall? Okay, now I want you to make your neck as tall as possible. So you tuck your chin in like you are just a little bit. Can you feel that little nodule against the wall? Okay. Now I want you to make your neck as tall as possible. Like you're trying to pull your head up while also pressing back into the wall. Now what I want you to do is take your palms, face them forward, put them up against the wall, face them forward, now put them up against the wall. No, we're not going to do the wall test fully.

I'm going to try something called traction. Put your hands next to your sides, like closer to your body. Okay. So hold that. Now put the whole back of your arms, shoulders, nodule up against the wall, make your head tall. Now while doing that, do you know how you lower, you see how your lower back is off the wall because you got a little bit of an arch? Simultaneously, try to flatten your back against the wall. You're not gonna be able to but I want you to try So it's like you're trying to do like a little pelvic kiln. Yeah, okay, okay Now I want you to pull your shoulders down

Pull them down while keeping your arms. Yes. Yes. Yes. There you go pull them down while making your head taller While pressing your low back into the wall, so do them all at the same time I can't be with you because if I was with you Keep going keep going pull the shoulders down while keeping the arms in contact with the wall So do them all at the same time. I can't be with you, because if I was with you, I'd be like, it's really hard. Keep going, keep going. Pull the shoulders down while keeping the arms in contact with the wall.

Keep pulling them down. Pull your head up at the same time. You're doing it, you're doing it. And what you're doing, and what you're doing is that, and I keep my back flat. You're not gonna be able to, but you're gonna, I want you to try.

Keep doing it, don't give up. We gotta hold this tension. What we're trying to do is imagine you're making your spine longer. And the way you're gonna make your spine longer is by pulling your shoulders down, pulling your head up and flattening your lower back all at the same time. And if it feels hard, that's because it is hard. So let's hold that. Keep doing all those points. Hold this for about 10 seconds. You ready? Here we go. Okay, hold them all. Head tall, shoulders down,

shoulders down, shoulders down, arms up against the wall. Yeah, there them all. Head tall, shoulders down, shoulders down, shoulders down, charms up against the wall. Yeah, yeah, there you go. Hold that, hold that, hold that, flatten the back, flatten the back, hold it. Okay, come back to your chair, turn your camera. We're gonna try something real quick. I felt, I mean, I felt a lot of, I mean, I felt the stretching and some relief there for sure, but it was hard to keep the back flat.

No, yeah, very hard. Now move your shoulder the way you did before. Let me know if there's a difference. Yeah, I think there is. I definitely know pop, but that's not something that happens every time. But it definitely feels like there's some relief. Okay, so what we did is we did what's called traction, okay?

But we did it actively through movement. And traction essentially is, if you think of the spine, the bony parts of the spine, and then you have the disc in between, we just create a little space in between them. And if you noticed benefit from what we just did, that's a very strong indication that there's a nerve that's being impinged,

because that space opened up a little bit and allowed the nerve to fire a little more freely. For real, little. Okay. So what I just showed you is excellent to practice throughout the day. However, your best bet is the work with someone that can be with you, that can move you through that, because if I was there, I probably would have made it better. Yeah.

And then we would have improved upon it if we did that every single day. Well, other Eldo moves would be great. Yes. I'm also, we have a video on our YouTube channel where I'm doing a Eldowa, ELDOA movement. That's also another way to create traction through the fascia. Yeah. And then in the forearm tag, Dr. Justin Brink, and he'll be far better than I am at identifying this issue.

These, when you get these movements, I really love the Eldowa. I'm glad you went to Eldowa route because we do have a series on there on the YouTube channel. So if you do mind pump and then L-Dial, you'll see a bunch of videos, watch all those, probably all, most all of them will be beneficial to what you got going on.

And this just needs to become part of your lifestyle, like all the time working on this, most certainly before and after lifting weights. So the goal should be to try and do it throughout the day, all the time, every time you're aware of it. And then also every time you go into the map symmetry, you're starting it and any of that and then of course getting the You know guidance from someone like brink would be phenomenal and when you get good at it Then what you'll be able to do is while you're sitting you'll be able to create that traction Like you can't do it right now. It was hard against the wall

But if you keep practicing it throughout the day while you're working or whatever You'll be able to create that traction and just continue because what happens on a nerve is if it's constantly impinged It's gonna cause inflammation if you keep releasing it then it probably won't become an issue anymore Okay Well, I've that you talked about you know before and after you lift weights because I was a concern in mind as that you're like Oh, you can't lift weights anymore. No, you're fine. No, you're fine. No, you're still good.

You're fine. So, just a kind of off question that I had. I ran symmetry. I'm running symmetry again. Could I have a few of your programs? Could I do like a maps anabolic and make that a like a bilateral type of program? You know, you mean you know, you mean you know, lateral. Yeah, sorry. That's I'm yeah, you can but look at so you know the feeling that you just got with what we did against the wall.

Yeah, if you could, if you could mimic that feeling when doing rows, an overhead presses, then yes, if you can't then no, because what happened is you're going to end up impinging the nerve every time you do an overhead exercise or a row. But if while you're doing a row, you could create that lengthening in the spine where you kind of give yourself a double chin, drop the shoulders, and create that

same feeling, which you might not be able to do right now, but if you practice enough times you will, then I'd say yes. And also keep in mind that following symmetry is not going to hurt you in your gains right now like literally Falling symmetry while we work on this and then when you start to feel good then bounce into the other programs like For right now this becomes a priority because we want to make sure we fix this and get to the bottom of it So I if you were my client we would run a symmetry protocol, why we're always, why I'm drilling. Literally every time you came into see me,

the first 10 to 15 minutes would be that type of stuff. Like we would be doing all that, and that would be the main focus, and then when we get into our workout, it would be symmetry, or even a smaller version of symmetry, it would be primarily focused on getting your, so the point where you can make little micro adjustments in your posture to always get back in that optimal alignment.

Yeah, I've had a lot of success with These kind of mild and pinchment issues, but really literally I would get clients on the floor I'd have them hold on to bands while they're on their back I'd pull their head back and hold it for 30 seconds You know, there's a lot of different ways we would do this and then over time. It was like we didn't need to do anymore Yeah And then I don't know if this plays a role in it either. Obviously I sit in a desk all day long.

I'm thankfully moving up to the ninth floor next month or a couple months, not a standing desk at that point, but it's like just constantly lean. I would imagine that's not helping the cause. I mean, probably not, but if you could sit up right now and give yourself a double chin and make your head tall, pull your shoulders down at the same time. Now you just did a little traction there while you're seated. So take breaks and do that, and figure that out.

Just don't over arch your body. By the way, that, okay, as you get, you practice what Sal had you do against the wall more and more. You'll learn to be able to do that right there in your chair, right? Like understanding that he had you tuck your chin, which is starting, is aligning your spine. He's having you to reach your head up up so you're kind of stretching it out.

You're depressing your shoulders down so that's straight. So you can learn to do that right where you're sitting and it would be amazing to make that part of your hour. Like, you just, you know, you between calls or emails or whatever you're doing, you know, every time you get a little and 15, 30 second break, doing it more frequently all the time when you're sitting standing throughout the day is more beneficial than an hour of attention and get a little and 15, 30 second break, doing it more frequently all the time when you're sitting standing throughout the day is more beneficial than an hour of attention on it

from a chiropractor or a physical therapist. So try and do that as much as you can. I'll show you one more thing, okay. Create that traction right now while you're seated. So kind of sit up tall, bring your shoulders down, rotate your hands out, right? Make yourself tall, don't over-art your back. So pull the shoulders down, head tall. Now without turning your head one way or the other, it's your, I think

it's your right side, right? Bring your left very slowly. Don't do this fast or hurt yourself. Bring your left ear down towards your left shoulder. If you feel that a little bit of a stretch while pulling your shoulder down, okay. That's probably going to give you a little bit more relief on that nerve. Does that feel good? Yeah, there you go. We'll give you a second to the bill later. No. I appreciate that. One last thing would,

something like, because my gym has one, would something like an inversion table help? What's your stuff? Yes, but the problem is it's passive. Yeah. So it's just gonna create temporary relief, but you're not doing it through your own activation. It's not a bad thing. It's not a bad thing.

It's not a bad thing, but you gotta be able to do this with your own muscles. Otherwise, it'll just go away. Okay, and then the other thing is Adam, I know you guys, it was a recent episode. I don't know if someone was talking about like shoulder, some sort of tightness, but you talked about getting like a light band

in your office and doing some pull-up parts. That's something that I've been doing over the last few days that seems to help relieve some tension. So long as you don't shrug your shoulders. Even though what we just did with you will be even more valuable than that. So you intrinsically doing it like, Sal, just walked you through those two.

Listen, if you start to lift your chin, yeah, and if you start to lift your chin a little bit and bring your head back while doing that, you're gonna hurt yourself. You gotta keep that head tall. Okay, sounds good. Well, that was super helpful, so I appreciate it guys. All right, man, good luck, cool.

Thank you. All right, next slide, see ya. Yep. I literally had, it's common. Like four clients, like exactly, and you know what I used to do with them? I'd have them do that on the wall. Then we'd sit down, we'd mimic it,

and then I'd take my elbow and just press here on the levitator scapulae trap area. And then I'd have them bring their head down a little bit. And that was like the recipe. That was it. I became a professional that, because what he said before, with like having stingers from all the way.

All the impact. I see my rib who used to dislocate all the time. Oh, it was brutal. So I mean, yeah, that's just the kind of stuff you gotta relearn how to like put yourself in that good post your old supportive position. Our next caller is Christian from California. Christian, what's up, man? How can we help you? Oh, how's it going? Hey, big fans of you guys, thanks so much for all the content that you put out. After listening to you guys, I realize I've been over

training and under-eating pretty much my whole life. So I'll shift in my mind set a whole lot. Let me jump into my questions. So I'm reverse-dieting. I'm currently at my questions as 27. I'm at about 3,000 calories right now. And I wore an Apple watch mostly to track my steps and track my sleep and that kind of stuff. I do turn on the workout app when I'm lifting because I like closing my rings and that's about it. And I don't know how accurate it is, but when I do that, it kind of says that I'm burning

like 400, 500, 600 calories when I do that, it kind of says that I'm burning like 400, 500, 600 calories when I'm lifting. And so my question is, if my goal is to hit that 3000 calories a day, when I lift, do I need to like eat back those calories that I'm burning or not? Yeah, I wouldn't get, I mean, I love tools like the Apple Watch, Fitbit, or Ring, all these things like that. I love the track steps and pay attention to the stuff, but I never allow it to be the thing that, like, oh, it says this many calories,

therefore I now need to do this with my diet. Really, what I'm using that is just another piece of information or feedback. When I pull back and I look at like a month worth of what's been going on. Like so when you look at your results over the last 30 days, are you seeing progress in the direction you want? And then the questions, after you ask that question and the answer is, yeah, you know, I'm

getting stronger, the scale is staying with the same. I'm eating more calories. Great. I don't need to mess with anything. But then if you say like, man, I'm getting weaker or I'm putting on a bunch of way, like then we make adjustments to those things, right? Then we add in calories or take out calories or create more movement, but don't allow the numbers that the even are like our personal macro calculator that spits off a number of calories you should eat. Again, these are all good tools to give you an idea,

but don't allow it to change your day-to-day decisions on how you eat. Use it as something that you can look at from a bird's eye view at the end of the month and go like, okay, let me assess, my goal was to reverse diet, so in your case, you're trying to increase calories without probably putting on body fat, right?

And so was I able to the last 30 days increase my calories from what they previously were, and am I in as good a shape or better shape than I was when I first started, and then that is what should make our decision. Yeah, what should you look at with your reverse diet? Am I gaining more body fat than I'd like? Am I getting stronger?

Do I feel good? Those are the things that matter, not trying fat than it'd like. Am I getting stronger? Do I feel good? Those are the things that matter. Not trying to fill in the calories. But by the way, the calories you burn while you're active, your body adapts to that so fast, it's not even funny. It actually almost doesn't make a difference, except for maybe the first three or four weeks. This is why people, when they try to burn calories off

to lose weight, they plateau so hard within a very short period of time. So how is the reverse diet going? Are you getting success from it? No, yeah, that's been great. My question kind of stemmed from, because I use my fitness belt to track everything, and I'm pretty diligent at tracking all of my food. And for whatever reason, I think like by default, it was kind of set to when it detects that you've burned calories or you've done an activity. It automatically subtracted it from my daily calorie.

And I remember going through it and I was like, how do I still have 2,000 calories? I know that I ate this much back and looked at it. I was like, oh, it subtracted my active calories. Does that mean I need to eat that back? That's kind of a stand-from. I mean, it sounds like when you that's kind of, it's different. I mean, it sounds like when you sent this question in, you were only eating 27 and now you're already up

to 3000 calories, is that correct? Yeah, yeah. So I've been, I've been good. Yeah, you're done. Sounds like you're doing really good, bro. By the way, I see in your second part of your question that you're following a five by five strong lift, resting three to four minutes,

and you're out of the box. Yeah, I'm sorry. You go ahead. So yeah, so that, that's second question. So I wrote this like back in October. So it's been a while. My program has shifted. I'm on I'm doing an anabolic right now. Oh, good.

But still, yeah, so for that second question. So when I'm when I'm resting, like, especially, oh, man, when I was doing, like before I did anabolic, I was, I did a bunch of higher-up stuff, just because of the novelty I was doing a lot of heavy five-by-five stuff in order to switch it up. But yeah, after doing sets of 12 to 15, I was gasped, man. Four. I was so tired after. And so before I was listening to you guys, I was just like, I was super setting everything.

We just wanted to sweat through the workout, but now I'm like, okay, I need to give my body my muscles time to recover. So I can actually hit these workouts as a skill and do it properly. And so I ended up resting like three, four, five minutes. And I had to like even set timers for myself because I know if I don't do that,

I'm just not gonna rest as much as I need to. And so I was kind of wondering just when I'm resting for that long, is there anything I can do that's a little more productive than just like chilling? Yep. Stretch or learn a new language. I got something for you. First off, I'm going to comment on something that you didn't just ask. Your Apple Watch says you burn 400 to 500 calories

during a five by five lifting program, you're not. That's off. People don't burn a lot of calories lifting away. So it's just one more thing that shows how off those things can be. All right, now let's talk about what you can do in between sets. I'm assuming you mean, is there something I can do

when I'm resting to improve my results? Not to be more productive, like a productive member of society or something like that, because then Adam said you could learn a new language or something, all right? There is, there actually is, of all the data that exists, this is gonna sound silly, but of all the data that exists,

there is one thing you could do while resting that seems to show improved results in terms of muscle connection, muscle fiber activation, which should lead to better results. And it's visualization. It's literally while I'm resting, and what's weird about this, it used to make fun of this back in the day.

Old-school bodybuilders, Arnold used to talk about this. In between sets, I imagine my biceps growing, and I imagine having the biggest storms in the world, or when I'm working out my back, when I'm resting, I imagine my laps, my laps blowing up. They did a study on, they've done several studies on this, where they have people work out, rest, work out, rest, and they have people work out,

visualize the muscle contracting, and growing, and firing, and activating. The people that visualized had more muscle fiber recruitment and had better connection to the muscle during the exercise. So if you really want to do anything in between sets, whatever you're working on, picture that muscle, imagine it growing and firing and connecting in between sets, that's what the data shows. Now, I've never done it because I just in between sets, that's what the data shows. Now, I've never done it because I just, in between sets, my ADD is one.

I'm rather one of my- They can paint like Paul Check. I mean, I do this. So I think that one of the most important things is what not to do. I think that what you shouldn't do is a bunch of other things. Abs, core stuff, jumping around.

Please don't do that. You shouldn't get on your phone and scroll through Instagram. Rubber band exercises are not resting. Don't be texting your friends. That's what you shouldn't do. One of the best things, I mean, have your music in. My head is down and I'm thinking about the lift I just did

and the lift I'm about to do. I'm thinking about when I was doing that dumbbell press, where my shoulders staying back, pinch down and retracted, was I going slow enough on the, I'm thinking about when I was doing that dumbbell press, where my shoulders staying back, pinch down and retracted, was I going slow enough on the, like I'm thinking about what I just did and I'm thinking about what I'm about to do right now. And I don't wanna look at anybody that's in there, my head is down and the music is in my ears.

That is the best thing that you can do in that time. And you know what, if you want to focus on the breathing, that'll help calm the heart rate down faster and maybe prepare you to get back into the set sooner than what. So maybe it takes you four minutes right now to recover because your heart rate's going like crazy and you don't quite have that same endurance, you focusing on your breathing will help you get ready faster.

So you'll be ready to go faster, you're focused on the set you just did and what you're about to go do, nothing's gonna trump that as far as what's gonna help maximize your results. Sweet, yeah, nothing's going to trump that as far as what's going to help maximize your results. Sweet. Yeah, that's super helpful. All right. All right, man. Thanks for calling in. Yeah. Thank you guys so much. Appreciate it for the warriors. All right. Yeah. Go warriors. I love it. Yeah. Very cool. In Niners.

Hockey teams. You know, those, it's so it's so it's so well highlights the the benefit and the detriment of these devices Like if you get married to them not good if you don't use any tracking at all and don't are not aware of anything not good either Yeah, there's like a nice happy meeting. I mean, I'm to get baseline of of the three of us are on the biggest fan of these tools I love these tools I just think that a lot of people use them the wrong way. I think they get so hung up on the, and I get it because it's a competitive market and each one wants to market themselves as a more accurate tool to whatever. And it's like, none of that shit matters. They're all accurate enough to show consistency. And that's what you want to see.

Like what's most important is at the end of the month, if he's not seeing the results that he wants, he now has more data. And it doesn't matter that the Apple Watch exaggerates that it's 500 calories he burned because it's gonna exaggerate every workout by that same percentage. So what he's really looking at when he looks at the end of the month is like,

oh, I'm putting on too much body fat, and then he can go like, and based off of my tracking consistently for 30 days that I've been tracking, I'm eating 28 or 3000 calories, maybe I need to scale those calories back or maybe I need to take an extra 2000 steps a day. So I burn a little bit more calories every single day. So that's how you're using those tools. You're not getting hung up on, oh, that couldn't be right. I didn't take 10,000 steps.

I only took 4,000. It doesn't matter. What it matters is that you're collecting all this data and then you're using it to like take a bird's eye view of, am I moving in the right direction? If so, don't change anything or there's your formula based off of all your tools or if you're not seeing the results that you want, using those tools to adjust calories and movement and things like that that based off of that. Our next color is stone from North Carolina.

Stone, what's up, man? By the way, coolest name I've ever heard of my entire life. That's got to be the toughest name I've ever heard. At your middle name, you said. Say that again. That's your middle name. It is my middle. Yeah, go buy my middle. So just just told Doug that, but I appreciate it. Pro with low voice in a name like that, you got the phone with your girl. Yeah. Who is this? Go. You stuff right? All right. How can we help you, man? Well, thanks guys. Well, I

first want to just say it's finally nice to get to see you guys not exactly in person, but been listening to you all for some time now, really since March of this past year. I want to say just thank you for that content. And truly, I think the one word is clarity that you guys provide around a lot of just confusion and just different messages that are out there. I get a lot of clarity from you guys. And you've helped me kind of set my goals

to align more with my family, more with my work schedule, stuff like that. So truly it felt the impact. So I want to say thank y'all for that. You got him, man. Thank you. That's great. Yeah, absolutely.

So I'm going to get into my question. I'm just going to read how I sent it in and then add some color commentary and feel free to ask a few questions if you got any. So questions about injury recovery. Mainly, why does my body not seem to recover as well as it should or as well as I think it should from minor injuries? So for context, it seems as though my body is not recovered as well as it should from minor injuries. So for context, it seems as though my body is not recover as

well as it should from minor injuries. I did play football all through high school and college and when I did play it seemed that any minor injury or set back from the field or the weight room really only took a few days to heal. I could ice, I could heat, take a day off, recover well, be back to normal. Nowadays, only a few years removed from that. It seems as though any injury I sustained, whether it work in the weight room, wherever, just seems to persist and stay with me and kind of nag. Despite trying to get after it with rehab, PT, rest, things like that. So it just pretty frustrating seems like I'm just kind of accumulating small aches and pains that take a lot of my energy and take time away from training in daily life.

Um so little about me i'm 26 almost 27 years old, weight trained really for 12 13 years or so. Um have a history of injuries from football mostly, also a history of kind of overtraining, um in my early 20s after football. I eat really well, mostly whole food diet, emphasis on protein, take a handful of supplements as well as magnesium and salt. I usually walk an average of 10 to 15,000 steps a day and that's mostly because I work in construction. I'm a construction superintendent, so on my feet moving around job sites all day long,

try to get an average about seven hours of sleep a night and then training wise I usually weight train four times a week with one day in the middle kind of a mobility functional fitness day with kettlebell type thing. So, that's the little background question. Let me know what you guys think of you got any questions. All right, so Stone, 95% of the time, the reason why somebody notices that suddenly, their ability to recover, especially at your age, you're young, okay? So, you know, age can play a role, but not even close to it at your age.

95% of time, there's a few factors that are the reason why somebody notices that suddenly it's like, man, you know what? It's five years ago, I would recover. Now it's like I can't recover anymore. And they aren't as follows in order of importance. One is sleep. The data on sleep and injury and recovery

is so profound that it puts everything else to shame. Literally, like if an athlete has a night of bad rest and it can either be not enough hours or it could be that right amount of hours is bad quality. The rate of injury is like 50% high, it's ridiculous how much higher the rate of injuries. So sleep is number one, hydration is number two, diet is number three, number four is just your overtraining.

Now the problem with the overtraining one is, this is a tough one because the other three are related to that, right? So yeah, so if your sleep isn't as good as it could be or it's not great, well then whatever your workout is is just too much. Type of deal. Same thing with diet and hydration. So you said you try to get seven hours of sleep. What is the reality of what you're actually getting?

And are you doing this? Are you because you're young, right? Are you doing this where Monday through Thursday, you go to bed at the same time, wake up at the same time, Friday night, you go to bed late, sleep in Saturday, go to bed late, wake up, Sunday later Sunday, then Monday comes around the same time wake up at the same time Friday night You go to bed late sleep in Saturday go to bed late wake up some later Sunday then Monday comes around You got to wake up early again like is are you doing that and then tell me about the quality of your sleep Right, no, that's I mean, that's a great question I think for the most part Monday night through Thursday night. I mean it is about seven seven and a half hours But that's I mean that's about seven, seven and a half hours, but that's, I mean,

that's clock time, seven, seven and a half. I usually do wake up in there when I do wake up. My mind starts racing. Yeah. Use a work type thing. So I'd tell you, and my wife would tell you that I quality asleep isn't, it's not a full just seven hour knockout. And then weekends are usually, I usually get more, usually eight hours on the weekend, but might not be going to bed at the same exact time, waking up at the same time. It's sleep.

Yeah. And there's also other things that all play into this too that a lot of times we don't think about. Anything that's gonna add any sort of extra stress in your life is going to take away from this recovery that we're challenged with right now too. So it could be a simply someone at your age, I don't know how recently you've married, I don't know if you have a kid on the way or not, I don't know if you got a mortgage just

recently, like you'd be surprised like how many things like that will add this like low level stress to you all the time now. Like back when you were 18, you weren't thinking about, oh my God, I gotta make sure I make this to make the bills and to do this and now you're married and have a family and now you have this new responsibility. And we just assume that, hey, this is just part of life, but you don't realize that that adds a new layer of stress

that you deal with all the time, then you factor in a couple bad nights of sleep and then here's your reason right there. It's like you didn't have that when you were 17 hidden guys on the football field. All you had to do was figure out where the Friday party was and how you're gonna get your next meal. That's all you stressed about.

So those things do make a difference. Huge difference. And will. And they'll affect your sleep. Yeah. You know, like you said, you wake up stressed out. Like what's the difference between you when you were in college? And now you were you married in college?

It's not married and I did not have a job. So yeah, yeah, bro, you're, you're, you're, you're, you're, a young man who's now moving into, uh, being a man. And what I mean by that is you got responsibility now. When you're a young man, you have no responsibility. Yeah, you play football, you go to class. It's not the same. You know, that right now, you're responsible. You got a young man, you have no responsibility. Yeah, you play football, you go to class, not the same, you know that, right? Now you're responsible, you got a job, you might have employees, you got a wife, you know, maybe you guys are playing and have a kid at some point, if you don't know,

it's totally different. And so you might not be getting like horrible sleep, but you might be getting chronically, not great sleep. And what's great about this whole situation is that, I mean, you mentioned earlier that you you you've figured out that you were probably over training a lot in your early 20s even. You're just now you've now reached a point now where you're going to get away with it. If your body's telling you and so we have to start to adjust the the intensity, the amount of volume, the way you train has to really start to adjust to your current lifestyle.

Did you listen to our podcast with Dr. Parsley? Dr. Parsley, that's the, he's the seal doctor, right? Yes, yes. I'm about halfway through it. So check out his book. He's like very political. Oh, it's very, for somebody like you, perfect. But just like off the top of my head, okay?

Just a few things you could do. Yeah. You want at least eight hours of clock time because it probably takes you 30 minutes to really fall asleep anyway. So not seven hours of clock time, eight hours of clock time. So do that.

An hour before no electronics, okay? That makes a big difference. If you do watch electronics, use blue light blocking glasses. You can use something on your bed like eight sleep. That'll make a big difference. If you do watch electronics, you use blue light blocking glasses You can use something on your bed like eight sleep. That'll make a big difference. You could try mouth tape for a lot of young Man especially guys who are we've got a decent amount of muscle you played football I'm imagining you probably is your wife ever say snore She sleeps so hard that she'd have no idea

Okay mouth tape mouth tape is like, it's super cheap on Amazon, you can get it, like super cheap, you tape your face shut, you go to sleep, it actually, I mean, the data shows, makes a difference, and then go to bed at the same time, wake up at the same time every day, do that for two weeks.

If you don't notice a profound difference, then it's something else, but I'll bet you every program that we have, that you'll notice a profound difference if you're consistent with that for two weeks. For sure. Yeah. Well, I mean, go ahead. What programs do you have of ours? Just prime pro. And I mostly got that like right after I started listening. And I mean, truly has helped. I've most of my training days, I spend about 15 to 20 minutes rhyming with that program before lifting. So that's all I got and it really does help.

Yeah, I would, I would either throw you a maps 15 or anabolic as a, a, a good program. To program to program in the meantime. Yeah. Yeah. Yeah. So I have, I've done, send over maps and a ball. Like follow that with what you're doing with the priming already. If you still feel like you're having a tough time recovering, you're not seeing good progress, you're not getting stronger, then I might advise you to go to maps 15, because we just may need to pull back

on the overall stress. One more thing you can add, Ned, we work with a company called Ned, they have something called mellow. It's one of the best, it's not like a sleep aid, like it makes your drowsy, your body gets used to it. It just gives your body nutrients that tend to help with sleep.

Very, it's an inexpensive product, you drink it right before you go to bed. A lot of people notice a bit. So that's a product you could try. It's not gonna be a substitute though for what I said earlier. Like literally just give it two weeks, just be okay, tell your wife, listen,

we're gonna go to, I gotta go to bed this time, I do this for two weeks, I'm not gonna stay up late. And then you should notice profound in two weeks, you should be like, okay, I feel way different. Then you know it was asleep. Okay, gotcha. All right, well, I know a lot of people say it sometimes, but they call and they almost know

what your answer is going to be. So I was I was thinking that in the back of my head but I mean it makes sense. It makes a lot of sense but it was good to good to hear that so I appreciate the tips for that. You got it man. Alright so we're gonna sit over that program too okay. Alright thank you all so much. Appreciate it. You guys are a man. Alright see you. You know what the challenge is for, especially for young man, right?

Well, he's a 38 year old stuck in a 26 year old. Oh, you're insane. Let me see. Right now. Look, I got married young too. You know, he's very mature. You get married and then what happens is, because, you know, man, we're just,

like they're like this either, because we're raised this way or because part of our, you know, our DNA, we don't say nothing. We just go, oh, I'm tired, but I'm just gonna keep going. I'm gonna go to work. I'm gonna do this. And then you just like they're like this, because we're raised this way, or because it's part of our DNA, we don't say nothing. We just go, oh, I'm tired, but I'm just gonna keep going, I'm gonna go to work, I'm gonna do this. And then you just start noticing stuff like, why I feel like shit,

why is my back hurt all of a sudden? And then you just say to yourself, like, oh, I guess I'm just getting older, this is a part of it, no, it's like, the responsibilities on your shoulders have just quadrupled. That's gonna affect a lot of count it for those big shifts in your life.

Totally, 100%. Look, if you like our show, do this. Go to MindPumpFree.com. Check out our free fitness stuff. We have a lot there that can help you out. It's totally free. You can also find us on Instagram. Justin is at MindPump. Justin, I'm at MindPump to Stefano. 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 MAPSANABOLIC, MAPSPRIFORMENT, and MAPSISTEDIC. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks feels and performs

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