Mind Pump: Raw Fitness Truth - 2329: Why the Bench Press is Overrated, How to Eat High Protein on a Budget, the Best Workout for New Dads & More (Listener Live Coaching)

Starting point is 00:00:00 If you want to pump your body and expand your mind, there's only one place to go. Mind pump with your hosts, Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast. This is Mind Pump. In today's episode, we answered live caller's questions. People called in, we got to help them out on air, but this was after our intro portion today It was 55 minutes long. That's where we talk about current events Family life studies and much more by the way

Starting point is 00:00:31 You could check the show notes for time stamps if you want to skip around to your favorite parts Also, if you want to be on an episode like this one email us at live at mindpupmedia.com Now this episode is brought to you by some sponsors. The first one is Caldera Dot com this episode is brought to you by some sponsors. The first one is Caldera They make skincare products that are all natural and effective in fact their oil their skincare oil serum Has been shown to improve the appearance and look of people's skin over 91% of time in actual studies It's good stuff. Check them out. Go to caldera lab.com. That's C a L D E R A L a B comm forward slash mind pump Use the code mind pump 20 for 20% off. This episode is also brought to you by Elemente. This is an electrolyte powder high in sodium, no artificial sweeteners, no sugar. You add

Starting point is 00:01:14 it to your water to propel you through your workouts. Makes you feel good. It's great for muscle contractions, also good for mental clarity, especially for in a low-carb diet or if you only eat whole natural foods. Anyway check them out and they are offering our listeners a free sample pack with any order. Go to drinklmnt.com forward slash mind pump. Also this month's sale Maps Strong 50% off and Maps Power Lift also 50% off. Both phenomenal programs for building muscle and strength. Go check them out. Go to mapsfitnessproducts.com and then use the code may50 for the discount. All right, here comes the show. Every coach, every personal trainer knows the following.

Starting point is 00:01:56 If you want your clients to succeed, you have to focus on their mind, their psychology. All right, where am I going with this? Check this out. Instead of fighting against something, fight for something. So instead of trying to fight against obesity, fight for health, fight for fitness. It's a much better approach. Psychologically speaking, it feels more empowering. It doesn't feel as restricting.

Starting point is 00:02:16 And your odds of success go up. So fight for something, not against something. Fight for muscle. Yeah, you're right to party. Yeah. I'm sorry. You went that way. Yeah. It's, hey you know what? This is a kind of, um, it's a branch off of the whole, like, don't take things out of your diet,

Starting point is 00:02:32 add things, right? Yeah. It's it, it sounds silly. It sounds silly, but it actually works. So instead of like one of the gym be like, I, I'm going to fight against being fat or I'm going to fight against being weak. It's like try and be something instead of trying to not be something. And psychologically speaking, it feels less restrictive. It's more empowering. You have a much clearer vision. And rather than like, for example, if I'm trying, if I'm fighting for health,

Starting point is 00:02:59 instead of fighting against obesity, I'm more likely to pay attention to signs and signals that either I'm going the right way, the wrong way. It's also- You're holding onto that positive image that you're creating, that vision for where you wanna go as opposed to really focusing on the negative aspect you're trying to eliminate.

Starting point is 00:03:14 And I think too, even with like sports, this is a huge thing. Like for somebody, we use that golf example all the time where it's like you have this water hazard and it's like, don't hit it in the water, don't hit it in the water, don't hit it in the water. Versus like I'm just visualizing myself hitting it beyond and then like landing on the green and I'm just like focusing on that aspect and you do way better with that. There's got to be plenty of research to support this too.

Starting point is 00:03:38 Because you're basically, one's pessimistic, the other one's optimistic. One of them's completely, I can't, I shouldn't, I'm bad, don't. The other one is, hey, go get it, you should do this, do more of that. Like, there has to be some research to support that in itself. I don't know how I'd look that up, but I bet you there is.

Starting point is 00:03:54 You know, speaking of sports, you guys both, you guys played, huh? You're gonna lead with the sports stuff, here's go, let's go. Well, no, listen, so this is true, and I'd love your guys' feedback on this, but when you see a team playing and they're ahead and then they stop playing to win,

Starting point is 00:04:13 they start to play to not lose, it changes. Isn't that something that coaches have to coach too all the time? It's like, don't just play to not lose. I knew this in martial arts or in wrestling. If you're fighting to not get taken down versus trying to take the other guy down, it's a different strategy and it's not as successful. It's often more successful.

Starting point is 00:04:33 There's still contention with that too. I've been on both sides of that with different like coaches and we'd argue about it, but I definitely come from that camp of like, we play to win and we keep playing to win. We're not trying to preserve the win. We're not trying to prevent the loss for instance. So yeah, because you start getting on the conservative, more conservative side and you're trying to kind of make sure that, um, you know, they don't, uh, get these points and, um, you don't make any mistakes.

Starting point is 00:05:02 It's like, you're, you're playing not to make mistakes versus like really just going on the aggressive and trying to get after it. This is the same thing in business. Business is the same thing too. You're either always growing or dying and a lot of times if you are playing to be conservative, just not lose in business, many times you end up going- You end up going backwards.

Starting point is 00:05:21 Going backwards in the opposite direction versus always striving to be growing and building and more and winning. And I think you see this all the time. You see this is so common in business where you get a little bit of success, you're winning, now you start to all of a sudden play real tight, play close to the chest.

Starting point is 00:05:37 You don't wanna make risk anymore. Hey, we figured this out. But that's the day that the business starts to die right there, and so you always gotta be 100%. Always be looking for it. I remember this with clients too, like the ones that came business starts to die right there. And so you always gotta be too comfortable, 100%. Always be looking for it. I remember this with clients too, like the ones that came in that were genuine, right? Because you'll hear this sometimes, not genuine,

Starting point is 00:05:51 but someone who's genuine and says, I want to be healthy, like I wanna feel good, I wanna move well, I want better health. They always had better success than someone who came in and said, you know, I don't wanna be fat anymore, I'm sick of being on a track or whatever. In fact, I would have to take those people and try to convert them to the first type of person. It's just a different mentality,

Starting point is 00:06:10 and that mentality drives not just the decisions that you make in the gym, or the decisions you make with your diet, but more importantly, it changes the experience of those decisions. It's the experience of the decisions that you make that determine whether or not it's something that is sustainable, something that you wanna keep doing.

Starting point is 00:06:28 It's like eating healthy because you can't do a bunch of stuff, I can't enjoy myself. That experience is very different than eating healthy because I want to, I actually want to eat these things. I wanna chase after good health. It's a complete, even though you might have the exact same diet, the experience is different. And the experience is, again,

Starting point is 00:06:45 what determines your odds of long-term success. And this is what we all learned independently, not even working with each other as trainers, you know, eight years into our career. It took us a long time to figure this out. Once you did, it was like, I tell you what, the success of my clients, long-term success, you know, doubled and quadrupled just from figuring that out.

Starting point is 00:07:04 I think all the good ones eventually do. You know, since and quadrupled just from figuring that out. I think all the good ones eventually do. You know, since you went this direction, I know you're going to go this way. I had a shout out today, and I know we normally do the shout out towards the end of the show, but I'm going to do it first because I wanted to have some conversation around it with you guys anyways. And I wanted to shout out Dr. Tina. We listened to an episode on the way up to Truckee. Dr. Hyman had two doctors on the show.

Starting point is 00:07:27 One of them was Dr. Tina. I forgot the guy who she was debating with, but they had a great hour and a half, maybe two hour long. It was two hours. Yeah, almost two hour long debate about GLP-1s. And both intelligent, great arguments, great points. I think maybe by both, I think for sure

Starting point is 00:07:45 if either you're taking one, you know anybody in your family's taking one, or you're just curious and interested about them, I thought it was a very well balanced, I thought Dr. Hyman did a really good job too of not really taking one side or feeling like he was biased. It was a really good conversation. And man, I instantly fell in love with Dr. Tina.

Starting point is 00:08:04 I'm embarrassed we didn't know about her before. Me too. She's amazing. Yeah, and one of the things that she said, that this is what led me to this conversation, was when she was talking about with clients nutritionally. And that- She said the same thing.

Starting point is 00:08:17 Yeah, the same thing that we've been talking about for a really long time, that you don't tell those clients they can't. And then the way, I think she presented it a little bit different than how I've presented it in the past, which is that you have these people that have these crazy addictive behaviors to these foods. It's like taking a drug addict and just ripping it away from them saying, no, you can't have

Starting point is 00:08:36 that anymore. The repercussions of that and the likelihood that they're going to stick to that versus not necessarily telling them you can't have those things anymore, hey this is what I want you to do go focus on this and go get that and go do add this to your diet and then eventually that that'll start to happen naturally versus telling them they can't. Yeah you're being told you can't there's a there's a rebellious spirit in all of us and even if you oblige and follow along you can't help but feel controlled and restricted. I'm glad you said that even if you oblige, because I know that I've shared this

Starting point is 00:09:07 before and people will still push back sometimes it's like, oh no, I'm fine. I do better if I just cut cold turkey. And I always try and tell them like, Hey, that's great that you have that strength or you believe that you have that discipline, but I'm telling you, this is still a better strategy. Even if you have that, that, that mental strength to decide I'm on a diet now, I cut all these things out. I promise that even that person that believes that will have better success still

Starting point is 00:09:30 doing it this more slow, gradual. I still do it this way. I have incredible discipline when it comes around nutrition and dieting, obviously, right? But I still play this game of when I first get started, I don't tell myself, you can't have these things. I start to add things in the diet and it's, it's a much well, I was having a conversation similar. Um, and it was about like, so my father-in-law and also we were

Starting point is 00:09:51 talking about Kevin James, I think, I think, you know, he's like the standup comedian, but he'll go through seasons of like being really big and then slim and way down. He has a discipline to really slim way down, but then, you know, it gets real big again. And it's just this constant sort of yo-yoing effect. And, uh, you know, in terms of like that, that, that being the strategy, I see people having discipline a lot of times where they can do that and they can be really like

Starting point is 00:10:16 focused and like, I'm in the zone and I'm getting this done. But then, you know, this actually is something that leads to even more unhealthy reactions in your body. Like you talked about the extra like fat cells that we acquire after going through these extremes. And you're just setting yourself up for longer term failure by, by going on these like shifts and these swings. I'll use an extreme example.

Starting point is 00:10:40 Imagine you had a person who drank a glass of wine every night. So that's seven glasses of wine a week. Now imagine you have a person who drank a glass of wine every night. So that's seven glasses of wine a week. Now imagine you have a person who doesn't drink any wine, but Saturday night drinks seven glasses of wine. A different physiological response. It's not one is healthier than the other one. Right. And then psychologically, what are we dealing with when someone goes no wine

Starting point is 00:11:02 and then one night hammer seven glasses. Right. So when your approach with food is that extreme, you know, something you got to are we dealing with when someone goes no wine and then one night hammers seven glasses, right? So when your approach with food is that extreme, you know, something you got to look at, at the root, like what's happening here. Now that doesn't mean you can't swing back and forth. That's just seasons. That's how it works. And I get that, you know, there's holidays and stuff like that, but when

Starting point is 00:11:17 it goes so extreme, one to the other, it's probably because you're going, you're, you're, you're going from, I'm going to tyrannize myself to, I'm rebelling against myself to, I'm tyrannizing myself to, I'm rebelling against myself. That's what it looks like. I also have another way to sell it to the audience that still isn't bought into the slow, gradual,

Starting point is 00:11:37 adding these things. There's also a lot of value in, as you start to add these behaviors in, right? So there's two ways we're describing right now. Either the way where you're like, hey, I'm gonna go on this diet and boom, you start walking, you start to add these behaviors in, right? So there's two ways we're describing right now, either the way where you're like, hey, I'm gonna go on this diet, and boom, you start walking, you start exercising, you start focusing on your sleep,

Starting point is 00:11:50 you start getting, you start dieting, you get cut out of the junk, like you do it all, right, right out of the gates, versus, hey, let's just first start working out one time a week, or hey, let's just first start to add protein to make sure you hit your protein targets. Why I like that also that's so beneficial is we always talk about one of the biggest things

Starting point is 00:12:07 as trainers was getting your clients to attach them to all the other positive benefits of being healthy, right? And each one of these steps that you would take if you were to do it slow and gradual is a step in the healthier direction. And you can start to notice like what things really move the needle for you. Like for some people, some clients,

Starting point is 00:12:24 I get them to adjust sleep and oh my God, it's to change their life. And then some people it's like, oh they were already getting pretty sleep so it wasn't a big factor. But then I tell someone, hey, just walking after every meal and they're like, you know what's crazy, Adam? I can't believe how much better I feel

Starting point is 00:12:37 just from walking for 10 minutes after each meal because maybe they had some digestive issues or something, right? They weren't active at all and so they noticed. So what I love about taking all these different health variables that we would start to do over the course of someone's journey, and doing them one at a time, is you can start to attach,

Starting point is 00:12:56 it's easier to attach with me, because obviously if you go from eating like shit, doing nothing, and then also you do all of it, you're gonna feel better, right? But what made you feel the most better? Was it sleeping more? And how do you know you're doing them all right? Maybe one you're doing wrong it, you're gonna feel better. But what made you feel the most better? Was it sleeping more? And how do you know you're doing them all right? Maybe one you're doing wrong, but you made up the difference

Starting point is 00:13:08 because some other ones are, yeah, 100%, 100%. It's funny, you brought up a walk-in after eating. We were on the phone with Dr. Seeds this weekend and he literally said, and I think part of it's true, part of it's, he's just exaggerating, but he said, if we could just get everybody to walk for 10 to 15 minutes after meals, we would cure type two diabetes.

Starting point is 00:13:26 That's how much of an impact. Actually, if you look at the data, it actually is phenomenal on what it does for. Definitely made a massive impact. Well, there's a couple things that's going on there, right? Because obviously, they're stepping and moving, Calibrium, that's not the big one. It's like, then there's also the digestive parts,

Starting point is 00:13:41 and then there's also insulin sensitivity, right? So you have a three-prong thing that's going on there by simply taking somebody who is diabetic and disciplining them to do that one thing. How much it improves. Your blood sugar goes up because the food that you just say, but contracting relaxing muscles is soaking up and sucking up that in glycogen. So it's literally bringing the blood sugar out or the sugar out of your blood into your muscles and it's right after you eat. So, or the sugar out of your blood into your muscles.

Starting point is 00:14:05 And it's right after you eat. So, and the data on that is pretty clear. It's so easy too, 10 minutes after eating. I think, you know what's funny? Some of the healthiest cultures do that naturally. If you pay attention to some of the old cultures, there's a practice of going for a stroll, especially after dinner, after the large meal of the day.

Starting point is 00:14:22 By the way, this was something when I was competing, I used to do this with trigger sessions. So also great to do that, right? Because to your point of just sending blood. I would say even better. Yeah, just man, you really want, maybe you don't have, maybe it's raining outside, you don't want to go out for a walk or you don't have access to a treadmill

Starting point is 00:14:36 and you're not going to walk in these little circles inside your house. Just push up some band-roasts. Yeah, carry bands with you and after those meals, whether you're in a desk job in an office or what that, you just have your lunch, just run after that, get a little 10 minute trigger session real quick and you'll reap the similar benefits as the person who would get for their 10, 15 minute walk.

Starting point is 00:14:53 Yeah, I gotta tell you guys about my toddler, my three year old, this kid's a handful sometimes. Sometimes, I thought more often than not. He's hilarious, he's really smart, really good with language, like super good with language and he knows how to bullshit really good with language, like super good with language and he knows how to bullshit really well in just hilarious ways. So him and his sister, he loves his baby sister but then obviously sometimes she takes his

Starting point is 00:15:13 shit or he just wants full attention so he'll be like a three year old. So Jessica was in the other room and she hears him, I guess Dahlia, she's my one year old, took a toy or something or was playing like too close or something and he goes, I'm going to punch you in the face Dahlia. So's my one year old, took a toy or something, was playing like too close from her son, and he goes, I'm gonna punch you in the face, Dahlia. So Jessica goes, what did you say? And he goes, I didn't say anything, I'm just singing a song. And he goes, I'm gonna punch Dahlia in the face.

Starting point is 00:15:34 No, he did. I swear to God, bro. He starts singing a song, bro. He's gonna punch you in the face. Bro, where does he, okay, so he, you guys have him, you guys have him homeschooled, so he's not getting influenced by other toddler kids, where is he getting this?

Starting point is 00:15:49 He doesn't watch a bunch of TV. He's not as a bunch of other older toddlers that are teaching him bad things. Because I do, there's a different, I remember when Max started saying, poopy face, poopy everything, because he picked it up from another older kid. Some older kid was saying stuff like that.

Starting point is 00:16:07 I don't know where he got that from. I mean, him and I tell him stories all the time of like good guys, bad guys, monsters, punch him in the face. We play like that all the time. Oh, interesting. But I do not. Because they get it from somewhere.

Starting point is 00:16:17 I will say this though, every little piece of bad language that he's. He's got that energy, man. Every little piece of bad language that he spews out is from his mom, you know that. Jessica. Oh yeah, the other day he's like, oh, we do a timer, right? So he'll watch TV and I'll say,

Starting point is 00:16:28 okay, you got five minutes, right? And then timer goes off and we turn the TV off immediately because otherwise it turns into like, one more minute, one more this. And so we learn now, timer goes off, we just did that. And he gets mad, right? So I hit the timer off, he goes, oh, you're really going to piss me off.

Starting point is 00:16:42 And I'm like, what did you say, bro? I can see my wife like, what'd you say, bro? I can see my wife like, uh-uh. I don't know where you got that. Like, we can't talk like that. We were just with my best friend and their kids too, and his wife, she's like that. She's got, like, she's definitely the one

Starting point is 00:16:57 of the two of them that has more of the temper and stuff like that. And so the kids, you hear them say stuff like that, and then Justin, my best friend, will look over and just look at his wife, because it's just like, that's coming from you, hon, right there. That's you.

Starting point is 00:17:09 That's familiar. Yeah, that's him for like, yeah. They're great, bro. Toddlers are great. They're like, they're just, they're not as bad as teenagers, but they're a good time. Teenagers are the worst, though, I'll tell you. So I'm like praying right now, right,

Starting point is 00:17:20 that this happens. So my buddy who has got the kid, who's my godson, who's a year older than Max, and they're like the best of friends and everything like that, I told you that his son. That's when they FaceTime each other. Yes, yeah, yeah, yeah. But he's got the, which is funny too,

Starting point is 00:17:36 because he's short, his wife is short, he's going to have this short kid for sure, but he's going to be an athlete. He does everything. He plays football, he plays baseball, he plays basketball, he plays soccer. He does everything. And he's crazy. He's like all over the place. He plays football, he plays baseball, he plays basketball, he plays soccer, he does everything and he's crazy. He's like

Starting point is 00:17:46 all over the place, he's loud, throw things, you know, very Aurelius-like at home. So, but then that's like, I tell you, that's the benefit, right? Sports are great for them because they want to get out and rough and tumble and kick. So we go to his soccer game and you know, he's getting ready and I'm like, Hunter, how many goals are you gonna score? Five. Will you score five goals, really? Bro. Maybe because my best friend is so used to it, and he's so overwhelmed with all the scores,

Starting point is 00:18:11 his kid scored six goals. Oh, wow. Yeah. Which the next kid, no other kid scored more than one. I'm like, bro, you know you have a prodigy here, right? He's like, he kind of rolls. That's awesome. Yeah, he rolls his eyes.

Starting point is 00:18:22 Come on, bro. They're not even playing. I'm like, bro, you can totally see like he's dominating. He's in that early. Yes, like already now. And he had been kept telling me like, oh, we got to get Max to come play basketball. I'll do this.

Starting point is 00:18:34 I'll say, no, bro, you could try all you want. I said, but that's not how my son works. I'm like, he'll tell you if he wants to do something. And if you ask him, he's more likely not to do it. Yeah. So of course. He's got to make his own money. Yeah, yeah.

Starting point is 00:18:43 So I've already learned that. But it was so great. we were watching him play soccer and Max kind of got bored just sitting there watching it so that he kind of went off to the side and he went over to one of the soccer balls and started to kick it. And I started kicking it. And you're trying not to say anything.

Starting point is 00:18:57 Yeah, yeah, I'm trying to be all cool, no big deal. You know what I'm saying? Just kind of tap it. But then he starts playing and he's getting all into it and he's like, oh my God, can we practice this at home, dad? Yes, absolutely, dad. Friggin' orders the goal. You get a goal.

Starting point is 00:19:09 I know, bro, it's coming. It's already coming. Soccer jersey. Yeah, it gets here today. You know what I'm saying? So it gets here today. So I'm like, OK, we've been here before. Where he's like, you want to remember

Starting point is 00:19:17 that time I told you guys about the baseball. And he had this knack. He had to hit it. And then since then, no. Just forgot about it. Yeah, wow. So again, I got the soccer ball and the goal. And it's like, on its way, it gets here today. And I'm hoping. Kids are interesting, no. Yeah, wow. So again, I got the soccer ball and the goal and it's like on its way, gets here today.

Starting point is 00:19:26 And I'm hoping. Kids are interesting, man. Yeah, my youngest is, I actually, it was cool. We talked to their gymnastic coach. I told you guys, he's like over it now. He's like completely like his head's not even there, whatever. And his coach.

Starting point is 00:19:40 He's a chick now, dude, that's his thing. Yeah, his coach like was talking to Courtney and was like, basically like, you understand that like, he's really good at this, you know? And like, he's like, has all the signs of like being like somebody I could bring up and go to the Olympics and do all this stuff. And like, he's like, you understand,

Starting point is 00:19:58 he's like really good at this. And it's like, yeah, but, he doesn't wanna do it ever. Oh, there's Everett, I thought you were talking about Ethan. It's so, that's the thing, it's like, that, but this is ever want to do it ever. Oh, there's ever I think about Ethan. And so that's the thing. It's like that's the conundrum because it's like, yes, he is just naturally good at especially one of the events. A lot of boys aren't good at like the tumbling part where they do the handspring. Yeah. And it just gets to the point where like guys physiology and all that just doesn't do well.

Starting point is 00:20:22 He has like really like sort of the perfect build for it and is just really explosive. Yeah. And so he was like trying his last pitch to like, you know, try and pitch him to stay. And it was just not gonna happen, but I respect it. Like, you know, he was like really like putting his last bit out there like, come on, like, you know,

Starting point is 00:20:41 maybe you guys can influence him. Yeah. And I'm already like, You're deep down. you're like, yeah, you're like, I'm ready to move about. I can't wait to see if you can do something somewhere else. You know, I feel a little bad at the same time. It's such a balancing act.

Starting point is 00:20:54 I have, my brother-in-law was a phenom at soccer when he was a kid, and his dad was excellent soccer player, but his dad grew up poor, so he didn't get a chance to really play super high levels. But he was like a little phenom, but his dad was so overbearing on him that it made him stop and not wanna play anymore. Now as an adult, if you ask him about it,

Starting point is 00:21:13 he's like, man, I wish my dad wasn't like that because I would have kept playing. But the reason why I stopped was my dad would get so mad in games when I would mess up, and he would make it such this high pressure thing that I didn't wanna do anymore. It's such a fine dance as a dad. I'm like how to react around it

Starting point is 00:21:28 because you also want to show. Depends on the kid too. Yeah, you want to show interest and excitement too, but then you also don't want him to only do it because he wants to make his dad happy. Right, so I have that too. Like my son knows how much I love basketball, so I also don't want him to play

Starting point is 00:21:40 just because he knows that makes dad happy. And so it's like this, you know, I want to be excited, I want to be supportive, I want to be supportive. I want to do whatever you want to do. But then also the same time. They know. So my daughter, they know my one and a half year old, I didn't know she didn't do this in front of me.

Starting point is 00:21:53 She only does this in front of me. She comes up to me, now she's walking. So she's walking a little house. She picks heavy things up and she looks at me and she grunts. She goes, ugh. And she picks it up and walks around. And I'm like, I'm taking videos of it.

Starting point is 00:22:04 And I'm saying to Jessica, she goes, she doesn't do that around me. she grunts, she goes, uh, and she picks it up and walks around. And I'm like, I'm taking videos of it, and I'm saying to Jessica, she goes, she doesn't do that around me. I'm like, oh, she knows. I think I don't let her know, but she must know. Okay, so I was gonna ask you this, I meant to ask you this because I thought about it after the fact when you brought up Aurelius doing the pushups.

Starting point is 00:22:19 So, and this has gotta be interesting for you to think about this, because it's very similar to, I mean, your passion for working out is arguably similar to like maybe mine with basketball, right, and so you gotta think too that there's a part of you that totally wants him to adopt it, but then you also don't want him to obsess about it.

Starting point is 00:22:37 No, yes, and I don't want him to develop body images. Right, right, and so did you think about, because there's obviously a part of you's like, yeah, my son's doing it, but then the part of you's like, okay, do I really want him to be? So, Jessica and I sat down with this and talked about it, are you like, because there's obviously a part of you's like, yeah, my son's doing it, but then a part of you's like, okay, dude, I really wanted to be. So Jessica and I sat down with this and talked about it because I'm like, I am very careful. I don't talk about anything, but you know what I do,

Starting point is 00:22:52 and I don't even work out at home anymore, but you know what I do, first of all, other people make comments about his dad, so that's part of it. The other part of it is I tell him stories, and he loves my storytelling, he loves it. If I want to get him to pay attention, I gotta tell him a story,

Starting point is 00:23:04 and all my stories have a similar theme. It's always like, some like monster, some dude, yeah, that beats up all, yeah, that beats everybody. One punch and two loads. And you know, wow, that's good. That's good awareness. So I'm like, it's the stories.

Starting point is 00:23:18 It's gotta be the stories, so. I mean, and do you intentionally change them a bit? Do you intentionally? I'm trying to now. It's just not exciting, bro. Why would you wanna listen to a story? You know what I mean? What am I gonna tell a story about?

Starting point is 00:23:28 Like, they're exciting stories. Like, last night I told a story about Godzilla teaming up with King Kong to fight all these, and he's like, oh, are they that strong? Like, I'm catching myself. So I tell adventure stories, right? So when I tell, because Max is the same way too, like, a story, like, that's the,

Starting point is 00:23:41 get him to sit still, daddy, I'll tell you a story. Okay. So what are your stories, like mysteries? So no, like adventure. So like, he's, you know, he story, like, that's the, get him to sit still. Daddy, I'll tell you a story. Okay. So what are your stories, like mysteries? So no, like adventure. So like, he's, you know, he's got this, he's a kid who gets a red magic balloon and the red magic balloon takes him anywhere in the world. And so he asks, his dad asks him,

Starting point is 00:23:56 where do you want to go, Maximus? Oh, Maximus says, well, take me to the giant waterfalls. And then, so I think of like- So that's your story. Yeah, the story is like, and the balloon can take him anywhere he wants to go and then I get engaged him with by like what do you want to see will be cool dragons or do you want to see like so I get things that he's interested in or how does the story end you just see

Starting point is 00:24:14 stuff where's all the action yes I like romance my story's always end, the good guy wins. I don't always say, I don't always. The good guy wins, explodes the bad guy. Yeah, dude. I guess sometimes he just gets to go. I get the chills telling me my story. Mine always ends with ninjas. I do, I get the chills. Ninjas come in and just kill everybody.

Starting point is 00:24:37 There's a problem there, bro. I think that's what it is, I think that's what it is. Now that I'm talking about it, because I do, as I'm telling the story, I'm getting the chills, you know what I mean? Oh, and then he was down. I keep getting chills. He's like, he beat Now that I'm talking about it, because I do, as I'm telling the story, I'm getting the chills, you know what I mean? Oh, and then he was down. He's like, he beat him? Like, no.

Starting point is 00:24:49 Then his friend came and charged him up. So my stories normally end with him going to bed in the story. So it's like, like in, Oh, that's brilliant. And then he, yeah. And then he's like, and then he rests his head because tomorrow is going to be a new adventure.

Starting point is 00:25:00 Oh, that's a great story. Yeah, so it's like, I always try and bring it back to sleep. It's like a quest. Sleeping is what, yeah. Yeah, going to bed and then tomorrow gets to do whatever. So, no, and then I good story. Yeah, so it's like I always try and bring it back to sleep. It's like a quest. Sleeping is what, yeah. Yeah, going to bed and then tomorrow gets to do whatever. So, and then I'll tell them like, hey, when you sleep tonight, dream of all the places you wanna go

Starting point is 00:25:11 or the things you wanna do, right? So something like that. Oh, that's smart. And I do different stuff. All right, I'll try that. It's a boat, it's a magical bike. It's like, it's always these treasure hunt or something. Next time we see each other,

Starting point is 00:25:20 I'll tell Max before you tell the real story. Yeah, yeah, yeah. Yeah, we'll switch up our storytelling. Oh, that's so, that's so funny. Hey, speaking of, dude, you guys, I tell you Max, you tell the real story. Yeah, yeah, yeah, we'll switch up our storytelling. Oh, it's so funny. Hey, speaking of, dude, you guys, I tell you what, man. Sometimes the comments, so here's what sucks about social media. There's a lot of things that suck about it.

Starting point is 00:25:34 But sometimes the comments are just so mean, you know, that you're just like, wow. You saw a mean one? Yeah, I did, so I was on Drew Puritz's podcast a couple times. Great interviewer, great podcast. That's the doctor, right? Yeah, and no, I don't think he's a doctor. I thought he was a doctor.

Starting point is 00:25:49 I don't know, maybe look him up. Anyway, really smart guy, and my episodes did really well with him, and one of them popped up, and sometimes I like to check the comments for feedback. Like, okay, what did his audience think, whatever. And 99% of them were really good. People said really nice things.

Starting point is 00:26:02 And then, and that's why I'm advocating for different behaviors and ways of being more fit really good. People said really nice things. And then, and that's what I'm at. I'm advocating for, you know, different behaviors and ways of being more fit and healthy and you know, what's true, what's not true. That kind of stuff. Right. So someone puts a comment underneath that goes, I'm not going to take health advice from a guy in his mid forties who looks like he's in his mid fifties. I'm like, wow, wow, wow. Really? Yes. I read it. I sent it to Jessica. I'm like, dude, what the fuck? Yeah. It's always some physical characteristic. They just like, wow, really? Yes, I read it. I sent it to Jessica. I'm like, dude, what the fuck?

Starting point is 00:26:25 They always say, yeah, it's always some physical characteristic. They just like, bro, I read that one. They ain't trying to get you. I actually laughed. That's so funny. That's so out. That's not even, you know what I'm saying? I like good ones.

Starting point is 00:26:36 If someone gives me a good jab, I like it. I went to the bathroom, got my caldera. Later on. Yeah. Is that what lathering extra hard? I've been slacking. Oh, yeah, rubbed it all over. I come out of the bathroom. She's like, you put too much. It's really, really. Like, I got to go. Oh yeah. I rubbed it all over. I come out bathroom. She's like, you put too much. Like I gotta go backwards, dude. It can't be. Am I? Hey, the good news is I look good for my mid fifties.

Starting point is 00:26:51 If that's funny. Oh dude. Yeah. Like, so I was thinking about that for tattoos because tattoos, uh, fade over time. Right. And I was like, and I saw these like commercials for some products that are like trying to get in on that market. Yeah. And I'm like, well, right and I was like and I saw these like commercials for some products. They're like trying to get in on that market Yeah, I'm like well Why not just put caldera on it so I started doing that and like sir like seeing and it's like you can bring the ink It starts to be a little more visible. Yeah, you should use the SPF one for that Yeah, cuz that's what one of the things that you to take care of a tattoo is yeah Yeah, so it doesn't fade from the Sun and stuff like that that So putting the the which is I know it's a for your face

Starting point is 00:27:26 So if it's for your face, you can absolutely put it on your arms and where else you have tattoos So yeah, I need to think about I was just like that's just we've got extra to that I gave Doug mine I have another one in here I think in here that I haven't opened up and use because I actually don't use the SPF one That often but the other stuff is like I might get mine removed No, why yeah Your tattoo removed? Why would you do that? You don't even see it, it's on your back.

Starting point is 00:27:48 It's on your low back. It's on my upper back. Only when your underwear falls down on your back can we see it. It's not a big deal. Why are you looking at my low back like that, dude? That's gross. No, I might actually get it removed, I don't know.

Starting point is 00:28:00 Really? Yeah, I don't know. It doesn't have a lot of meaning to me anymore. You're still Italian. Yeah, well, I mean I am, but that's not, you know, I don't know, I don't know. Really? Yeah, I don't know if I want, I don't know. It doesn't have a lot of meaning to me anymore. You're still Italian. Yeah, well, I mean I am, but that's not, you know, I don't know, I don't know. I thought about it the other day. Although I heard removing them,

Starting point is 00:28:11 it hurts way more than putting them on, right? Yeah. So does it look shitty too? When they remove them? Yeah. Well, maybe, is it easier to cover it, or remove it and then put a new one over it? Oh, a cover.

Starting point is 00:28:21 A cover job would be way easier. Really? Yeah, yeah, definitely. Especially because that's not that bad, because you're only about this big, right? No, it's bigger than that. Oh, it is? Yeah, it's like that big. Oh, a cover. A cover jaw would be way easier. Really? Yeah, yeah, definitely. Especially because it's not that bad. Because you're only about this big, right? No, it's bigger than that. Oh, it is? Yeah, it's like that big.

Starting point is 00:28:28 Oh, wow, it's that big? Uh-huh. It's that big? It's like this, like that. Yeah, I think so. I haven't seen it from outside. I don't know, I think you exaggerate with size. It's not this small, bro.

Starting point is 00:28:39 It's like that. It's like this big. No, it's not. It's like that. We'll look at it later. It's like this, bro. It's like this. My back's not even that wide. It's like this big. No it's not. It's like that. We'll look at it later. It's like this, bro. It's like this. My back's not even that wide.

Starting point is 00:28:46 It's huge. Hey, you brought up GLP-1s. I got it. Oh yeah. I made a call. I got stuff to share too. Oh you do? Okay, I'm gonna go ahead and do your thing too.

Starting point is 00:28:56 This is already happening. I don't know if I said this on the show, but I know we talked about this off air between each other and I talked about how the pharmaceutical market, how it's gonna maneuver around GLP-1. To keep muscle preservation, right? Yeah, dude. So tons of R&D now going into this receptor,

Starting point is 00:29:15 tons of R&D going into peptides and pharmaceuticals that act in this way because they're finding they're very effective for weight loss. The side effect, of course, being muscle loss, because again, if you just stop eating or you eat less and you don't lift weights, you don't bump your protein, your body adapts by pairing muscle down and that'll happen with a GLP-1 or without,

Starting point is 00:29:33 it doesn't matter if you just cut your calories. And so we had talked and I had speculated that these pharmaceutical companies, how do they always fix a side effect of another pharmaceutical? Yeah, with another one. With another one, so they are spending so they are spending tons of muscle, excuse me, tons of money into substances, peptides,

Starting point is 00:29:51 and in particular, pharmaceuticals that will counteract the muscle loss effects. In particular. I mean, selfishly, I'm really interested to hear what they do. Yes, we're about to see the world of performance enhancing drugs explode. I was gonna say, it's like, be like world of, you know, performance enhancing drugs explode. I was gonna say, it's like,

Starting point is 00:30:07 be like some kind of steroid, right? No, so they looked at, testosterone was always on the, you know, I mean, anything that would come close to, Myostatin inhibitors, that's where they're going hard. Any, ooh, that's kinda scary. Yeah, myostatin inhibitors, were they really looking? Really, really.

Starting point is 00:30:22 I mean, anything that hangs with testosterone itself or growth hormone is going to be incredible. If they can mirror anything close to those results, I mean, I definitely attribute that obviously to a lot of why I think I held onto a lot of muscle, aside from the fact that I had a lot to go from and lose, so I was okay. But then I think that there's no way I could have been this low calorie, low protein for this long and still sustained as much muscle as I did. But you know, since the last updates, a lot of cool things I've noticed since then.

Starting point is 00:30:54 First of all, I wanted to ask you something too. One of the side effects that you hear people say, like one of the negative things is digestible distress. Or. Yeah, digestive distress. Yeah, digestive distress. Yeah, digestive distress. Yeah, because it slows down. Okay, so that's a broad statement.

Starting point is 00:31:08 Define that to me. Some people, diarrhea, constipation will help. Okay, so here's, I have something to say about that because these are all self-reported things of people, right? This is what people say. And people have asked me that, how's yours? But digestion, I've said, oh, it's been great. It's been normal, it's been fine.

Starting point is 00:31:21 You want to know when it's not? When I eat shit. So I've now been able to, so the appetite's come back, not roaring, nowhere near what it was before, but it's now come back to where I comfortably can eat three, four meals a day now, comfortably, right? This- Because it crushed your appetite at first.

Starting point is 00:31:36 Oh yeah, just crushed. It smashed it. Crushed. That's what happened to my wife. So now it's come back, right? And the only time that I had noticed any of that stuff, digestive, is when I actually don't eat really clean. So personally, I like it.

Starting point is 00:31:49 Because I've already started to dabble like, oh, let me try eating those tacos we ate out. Oh yeah, I'll have them on the toilet right after that, for sure, and feel messed up and have a little bit of nausea. But if I eat. Now I wonder if it's the GLP-1 or it's just because you had gone without eating a lot.

Starting point is 00:32:02 Like you ever done that before? So that's my exact point of bringing this up Sal is like I wonder if what a lot of these people are experiencing is their appetite gets crushed, they don't eat hardly anything. Then they start to eat again. Then they start to eat, oh, because of their bad habits and behaviors.

Starting point is 00:32:15 So to reintroduce these foods they probably shouldn't and then their body lets them know right away and then they're like, oh man, these GLP-1s, they just, too much distress on my digestive system. Well I've heard too like with the constipation thing, a lot of it was just lack of fiber. Well, fiber, but also water. Yes.

Starting point is 00:32:31 Really dehydrated. OK, so it also, for some people, crushes it. You've got to take like an excessive amount of water. It actually crushes not just your appetite, but people don't want to drink. Yeah. This was Jessica. Jessica's like, you need to talk about this.

Starting point is 00:32:42 She goes, not only do I not want to eat, I don't want to drink water. And so she's having to consciously. I told you too, the other game changer thing for me was two packets of LMNT every day. Like that just has to become like a. So Dr. Tina I think recommended what, three grams? Four to six grams.

Starting point is 00:32:56 Oh, four to six. Four to six grams of sodium a day. You're on a GOP one. Yes, so that's a lot. That's significant. And so that has become another staple and that's made it, so I actually feel really good now. My workouts have been really good. Actually, strength is coming.

Starting point is 00:33:09 Now you kept it at the same intro dose. Yes, I've stayed the same. I just took a dose. So I microdosed it after talking to her, and I have no appetite effects whatsoever, but the reason why I'm microdosing it is for some reason. You're one fifth. I did one fifth of the starting dose,

Starting point is 00:33:23 which was already a quarter. So that's a total like, look after dose. And I might bump it up a little bit, but I'm not trying to eat less. I'm trying to look out for any of the other potential benefits, anti-inflammatory effects of the brain, the enhanced ability, the neuroplasticity that they think may be enhanced,

Starting point is 00:33:39 your ability to change your behaviors. But this is all speculation, so I'll keep everybody posted. Personally, I really am finding this, and I like this. I'm sure this is all speculation. So I keep everybody personally, I really am finding this. And I like this. I'm sure this is probably people though, other people don't like this. Like if you choose, if you choose to do this just as a shortcut to try and get yourself

Starting point is 00:33:55 to restrict mad calories, that's no different than somebody who just fast to lose weight in my opinion. Like I'm really, I'm one, I'm trying to go through it and feel what I know, but what I, I'm actually enjoy, I like the fact that, oh wow, look at this. If I eat outside these whole foods or if I have a meal that's doing,

Starting point is 00:34:10 so I've even messed with this now. So because the appetites come back, I've had a couple meals where I'm like, oh yeah, I could crush that whole Subway sandwich or whatever like that. And you know, I'm gonna try that. I'm gonna have some of the chips with her like that. Oh, a too high of a calorie meal

Starting point is 00:34:24 will even make me feel afterwards. So I've really figured it out. It's like, man, I just had to, I have to have a control portion size, whole foods, and I feel amazing. I would love to speculate with you guys for a second. You brought up LM&T. So LM&T for people that know electrolyte powder, high in sodium, no calories, right? No artificial sweetener type of deal. And you brought it up because Dr. Tina and other doctors are recommending people use electrolyte powders when they're on GLP-1s because when you cut your calories,

Starting point is 00:34:52 especially your carbs, and you're not drinking enough water, you need more sodium or you're gonna feel more fatigue, headaches, you're just not gonna feel good. This is true when people go on a keto diet, this is definitely true when people fast. When you fast, add sodium to your water, it makes a big difference, it makes a huge difference. So I'd love to speculate on the following.

Starting point is 00:35:08 I'll use an example. There's that old saying that during the gold rush in California, so in California, I don't know how long ago it happened. I already know what you're gonna say. There was a gold rush where people came to California looking for gold, but more millionaires were made serving the gold rush.

Starting point is 00:35:22 Yeah, picks and shovels. Picks and shovels. What are some markets, because I can see a company like element T as mainstream usage of GLP ones goes up, start to capitalize because people need great speculation. Right? Percent. I would, I would get on board with companies like element T. I think certain supplements are going to crush. Yeah. I've heard you say already HMB and easily deliverable protein snacks. Protein. I'm going to say something too that's going to piss off our audience because how hard

Starting point is 00:35:49 we have been on branching amino acids. Watch that and I can get behind it now. I can get behind it now. It's always so funny. Because here's our argument. What have we always said? If you eat high protein, it's a waste of time. And on top of that, even if you have a hard time with your whole foods, you'd still be

Starting point is 00:36:04 better off having a scoop of protein powder from a shake. But for the first time in my life, even getting to a shakedown is like, oh my God. But essential amino acids would help offset muscles. So having something like that, especially if you can do both together, right? Like one of the drinks I'll have, I'll have one with branched-chain amino acids and sodium,

Starting point is 00:36:21 and the other one I'll have sodium. And so just the pure element tea. So I do think that that's going to make. And HMB you mentioned, HMB is a very, very effective in the context of things that do this. Okay. So nothing's more effective than strength training and eating enough protein. I want to say that again, but HMB is excellent at preventing muscle breakdown.

Starting point is 00:36:41 So giving it to people who are bedridden, giving it to people in nursing homes. And I used to have, so my vegan clients were the ones that I used to have supplement with essential amino acids and HMB. The vegan clients I had that didn't want to take protein powders, I actually had a few of those where they're like, no, I just want to eat, whatever, I don't want to take protein powders.

Starting point is 00:36:59 I'm like, can you please try taking a few of these pills and see what happens? And then they come back and be like, okay, I feel much better. So funny that, I mean, that's, I know again, people are gonna give a shit because it's something that I've been so hard on, we've all been hard on for a long time. There's some exercises I make fun of too,

Starting point is 00:37:13 but in the right context, they're great. Electrolytes, you know, a long time ago, it was a joke, but like not in the context of being in this super clean whole foods diet, that's like now all of a sudden it's a different animal we're dealing with and it's necessary. That's right. So you're definitely gonna hear me say that

Starting point is 00:37:29 about branched in amino acids now because I do see a definite place for it in that situation where in the past I've been 100% on it. Makes sense in this situation. Yeah, no, I mean it really, so yesterday too by the way for the audience that has been asking stuff like this, so I decided to track again, once again I'm not really trying to go out of my way. Biggest takeaway, I'm still really under on protein. So I landed at 137. Wow. This is with your appetite coming back a little.

Starting point is 00:37:56 Yes, yes. Yeah, yeah. And making sure that every meal was like a protein source or whatever from it. But even with four small meals, the protein intake, it's like hard to eat. I eat the same amount of chicken thighs as Katrina eats for dinner now. You know what I'm saying? I just don't eat my normal double. How does she feel about that?

Starting point is 00:38:14 Yeah. Yeah. Hmm. She's like, ew. She's always been a pretty good eater anyways, right? Because she trains so hard. So. She's a lot trained.

Starting point is 00:38:22 Yeah. But yeah, so it's definitely hard to hit my protein. And that was. Jessica took one dose. We are now 10 days out. So it should have gone away, right? She's still having trouble. It's longer than that, isn't it?

Starting point is 00:38:38 Maybe even longer, maybe 12 days out. It's been way longer than I thought. It's still hard for her. Her appetite's coming back. Yeah. But it's still low. See, I told you that. Remember I told you that. Like it has...

Starting point is 00:38:47 Like I'm having to like force feed her like shakes and stuff because she started getting dizzy. She's like, I need to eat some food. It was way too strong for her. Yeah, I mean, that's what... So the two big things, critiques I have to the doctors that are prescribing this

Starting point is 00:39:00 and or how people are using it themselves, I see the over application of the dosage, right? So I think that they're dosing people way too high and generic, right? Because they're gonna be hyper responders like, and this is what I'm seeing, although I don't have anything to prove that this is exactly true.

Starting point is 00:39:19 I think the healthier you are using this, the more sensitive you are to its effects. The more unhealthy and obese you are, the more you're probably gonna need to follow the dosage that the doctors are prescribing. That's what I think. Everybody I've heard. I gotta think about why that would be the case. Everybody who, well, I think you've done less internal damage, right?

Starting point is 00:39:31 You haven't over-saturated as much. Somebody who's. So there's a relationship between ghrelin, leptin, and the GLP-1 peptide hormone. Right. And your body almost might become resistant. I would imagine. And so maybe through years of eating like shit. Yeah, and it's true. And your body almost might become resistant.

Starting point is 00:39:46 I would imagine. And so maybe through years of eating like shit. Yeah, and overeating and not exercising, I would imagine that would mess with leptin and ghrelin levels, and their body would adapt. Like leptin resistance is a thing. Right, and the body would adapt. So I'm imagining that, from what I'm hearing,

Starting point is 00:40:00 the people that I've heard the most adverse effects from are the healthier people that are taking this. And I think they're taking the dose that is more effective for someone who is morbidly obese or even just really obese and that as a decondition. So that's the thing. And then the second thing I see is like just, which is typical, everybody goes after this stuff is too much too fast, too soon. Like exercise wise, you're going, you're crushing your appetite.

Starting point is 00:40:23 You're barely feeding the body, like to be intense training or running or doing all these. Oh God, terrible combination. Terrible, absolutely terrible. Overtraining on less calories is a lot easier than overtraining on more calories. Yes, so I think that there's a massive over-application of intensity and volume in exercise and training, and then I think that there is a massive over-application of intensity and volume in exercise and training.

Starting point is 00:40:46 And then I think that there is also a, you know, too high of dosage for a lot of people. And there's not enough customization that's happening right now. It sounds like everybody's kind of getting this generic dose across the board. And what I think is the people that have adverse effects, just because they went too much.

Starting point is 00:41:02 And I think if they would have done half the dose or like, like you took alone, you didn't even feel it. So maybe halfway there. What's the problem with that? I don't, you know, imagine this, imagine you go your doc and your doctor says, we're just gonna start with a super low dose,

Starting point is 00:41:15 see how you feel. At worst, it'll take us four or five weeks to ramp you up to find the right dose. Versus, oh no, I gave you too much. Now you feel like garbage for two weeks. And then what happens, a lot of people like the people you have to find the right dose versus, oh no, I gave you too much. Now you feel like garbage for two weeks and you can't eat. And then what happens, a lot of people, like the people that have said negative things in my DMs,

Starting point is 00:41:30 like, oh my God, it was terrible. I had all this, it's like, you tried it for one week and you probably had way too much and you had all these adverse effects. And so then now you just like throw it out, like it's not effective or maybe. And by the way, like that applies to so many things. You know, we've said this before,

Starting point is 00:41:46 if you add too much vitamin D, you'll feel like shit from it. If you worked out too hard, you would feel like shit. Yeah. I used to do this to people when I was a terrible trainer. Yeah, so maybe the dose is just, is really what a lot of those side effects that some of the people are feeling from it. Dude, I gotta tell you guys about a crazy story

Starting point is 00:42:01 that I read over the weekend that is true. I looked it up and it's real. And I can't, I wanted, I was waiting to tell you guys, a crazy story that I read over the weekend that is true I looked it up and it's real and I can't I wanted I was waiting to tell you guys is such a wild story So there was this woman I'll get her name, but I have an article on her but there's this woman that went skydiving she'd been skydiving many many times before and Her parachute failed so she got so she was it was a it was a 15,000 foot jump She wasn't doing tandem. it was she was by herself. By herself, because she'd done this so many times, okay. Main parachute fails.

Starting point is 00:42:30 So she's struggling, panicking, hits the second parachute, fails, okay. Hits the ground at full speed, shatters the right side of her body, just kakush, right. Now, the odds of surviving that are like almost zero. She landed on a massive fire ant hill. So she hits the fire ant hill, shatters right side her body, and then the fire ants begin stinging her.

Starting point is 00:42:54 Over 200 fire ants bit her. She gets taken to the hospital, she's in a coma, and the doctors are, they all think that the reason why she didn't die was that the poison from the fire ants was pumping enough adrenaline in her body to keep her heart beating. They said if she didn't get stung by the fire ants, she probably would have died. That's a crazy story. Isn't that crazy? Now talk about, now this woman now, she believes that this was like a gift, like this was like this, and she changed her life, she's living a different way. Because think of the odds.

Starting point is 00:43:26 That's insane. Think of the odds, like you fell, you were supposed to die, but you landed on a bunch of ants that stung you, but the stings kept you alive. Did also, because it was an ant hill, and it had tunnels probably underneath it, it absorbed some of the fall too. Yes, so it absorbed some of her fall,

Starting point is 00:43:39 even though she shattered her breast. She's getting, dude, I'm sorry, that's like a horrible day. So she was conscious, passed out from the pain of the fire ants. That's what she remembers. I'm sorry. That's like, so horrible. So she was conscious, passed out from the pain of the fire ants. Yeah. That's what she remembers. And then they take her and call him with a whole deal and she survived. I've heard, cause I've heard stories of, you know, that's one of those people who've like passed out or, and then survive because their body was just kind of so limp and they were able

Starting point is 00:43:59 to like sort of be a little more flexible. Yeah. Because when you fall and you, you're conscious of falling, they say that even about like car and plane accidents and stuff like that. Oh, because when you fall and you're conscious of falling, you take knocks. They say that even about like car and plane accidents and stuff like that. Oh, like when people pass out behind the wheel? Yes. Is that true? Yeah, because your body's limp and it just allows it,

Starting point is 00:44:13 versus being, like you said, in a rigid place. And then you muscles and shit. Yeah. Is that true? We should look that up. That's weird. I don't know, this is all anecdotes. I've heard the same thing though before.

Starting point is 00:44:22 I know, so I did judo as a kid, and judo, especially in the first six months, they teach you how to fall, because you get thrown, that's part of judo, you just get thrown. And the way you don't get hurt with judo is you create a larger surface on the ground. So when you hit the ground, you hit your side or your back,

Starting point is 00:44:38 you slap the ground with your arms and your feet, trying to create a larger surface at the point of impact, versus covering yourself up or balling up, which tends to, or post it with a break arm. So it doesn't put all the pressure to one little spot. It distributes the impact. So if you watch a judo fall,

Starting point is 00:44:51 they hit the floor with their arm or their legs, called a judo fall or a break fall. Oh, interesting, I never noticed that. But that makes total sense. Yeah, and so I think it's because it's the surface area, as a kid I didn't understand it, but as I got older, by the way, doing judo as an adult, it hurts. Those tosses don't feel too good.

Starting point is 00:45:08 Okay, it says here, no, it says to brace for impact. That's what they're all saying now. Yeah, they're all saying brace for impact. They're all saying brace? Yeah. Oh, interesting. Yeah. Oh, but if you're drunk though.

Starting point is 00:45:20 Well then, I mean. Why is it always the guy that's driving this drunk that survives and maybe else does? I think a lot of them die, bro I just think we hear about the ones. Yeah, it must be just some kind of urban dude. I'm watching the show You just reminded me. I'm watching this show on Netflix. I don't remember the name of it where it's an experiment They're doing in a prison. Have you seen the commercial? Oh, I saw the guys where they let them all be hang out together Yeah, what's the name of it? Maybe saw find it. I started to watch it, but I didn't stay with it. It's hard to watch, because these guys are,

Starting point is 00:45:48 first of all, this is terrible. Now I know these guys are terrible. I mean, a lot of them have done terrible crimes, so we're not dealing with the best here. But they're locked up in their cells for 23 hours a day. They're let out once a day, for one hour a day. So it's called 23-in-one one is what they're allowed to do. And so the sheriff, it creates this experiment where he says, it's called unlocked, a jail experiment where he goes in and he says, all right, guys, I'm

Starting point is 00:46:12 going to let you guys out of your cells. You guys are going to be able to move around, do your thing. We're not even going to have guards in here. We're just going to watch you guys on the cameras. Now, if you guys mess up, you're going back to 23 in one, but if you guys can make it for six weeks, then we're going to go to the next phase where I'm going to give you guys more freedom, more whatever, because the, I don't know what the term is, but the percentage of these inmates that come back to jail is 50%. Yeah.

Starting point is 00:46:34 So half of them leave and come back. And so he's like, and I was watching this with Jessica and it's like. Well, yeah. I mean, the whole sense that you want to have rehabilitation, you know, be able to like get people to be a good you know, be able to like get people to be a good citizen again back in society. We've also structured the system so weird when it comes to that. I mean, even like, because your credit is screwed,

Starting point is 00:46:55 your job history is screwed, all this stuff is like screwed. So it's like- So your only choice is to go back to- Yeah, so like the rehabilitate is like challenging. I remember when I, after I short sold my house when I was in my 20s and them telling me like, oh yeah, your credit will just rebound and like, okay, well nobody will give you credit

Starting point is 00:47:11 to go build it again. That was like one of the most frustrating things that I had ever experienced. What was the first credit card you got? How'd you do that? So I got, and I've told this story before where. Do you like it like a water delivery? Bro, there was a point where years had gone by already from that.

Starting point is 00:47:26 It had hit my credit so hard. I had been banking with Bank of America. I had six figures in their account for a very long time, consistently in that account with multiple accounts. So I figured that, okay, I should be able to give my... They'll see your history. Maybe they'll give me the... Maybe they'll be the first one to give me credit.

Starting point is 00:47:40 Dude, they would not even give me a thousand dollar credit card with six figures in their account. Isn't that crazy? Yes. I forgot what I, I think I actually know what, you know how I got it? You know how originally I rebuilt it? Thank God that we have a very close friend that does financing for cars.

Starting point is 00:47:57 And he kinked the deal for me to get the car done. Yeah, we won't say his name. He's a very, very good friend of ours. Very good friend of ours. And obviously he knew I was good for it, so it would never come back and bite him in the ass. And I'm like, dude, you gotta get me a car loan. And so I got a car loan with the intent of just paying.

Starting point is 00:48:14 Building credit. Yeah, and that was why, was because finally I got it. But it would have never happened had he not kinked the deal for me to get it done. And so, yeah, I don't know how I would have eventually got a credit. Then finally, okay, then Bank of America will give me a little, I think I started with a $500 credit card with all that money in there.

Starting point is 00:48:29 It was like ridiculous. But I mean, that's just an example, because they have that screwed too, right? Their credit is screwed, they can't go to a job without saying that they were there in prison before. It's like, yeah, they want you to rehabilitate, but then nobody wants to take a chance on you. I'm watching this, and a lot of them, like I said,

Starting point is 00:48:43 some of them are in there for capital murder. I don't know if you guys know what that is But that means you you did a murder or some kind of a crime so bad that you you could potentially get executed Okay, so these aren't like great people nonetheless locking people up for 23 hours a day Like what are we doing? Like are we trying to do anything other than just keep people in there forever? I don't know and I know in California for a while, I don't know if they ever changed this, they took the gyms out of the prisons.

Starting point is 00:49:10 Like one of the best things you can do is give them an opportunity to work towards something. Like you know, I know it's- Oh, I've promoted more violent outbursts. Yeah, or even have something to take away. Like hey, look, you can't go on the prison yard. I mean, this is not our, obviously this is not our field, our expertise and so with that,

Starting point is 00:49:24 so I'm sure we'll get criticized for talking about this or speculating, but I've always thought it was so interesting why we get away from like, I feel like if I was locked up 23 and one like that, like you would wanna work, like I would be honored to work for free, just to work, just to get out, just to do something.

Starting point is 00:49:41 So that's, I was just gonna say that. Imagine if they were, companies were allowed to hire inmates. They could do stuff. So that's, I was just gonna say that. Imagine if companies were allowed to hire inmates. They could do stuff like that. And pay them less than minimum wage, so they actually have an incentive to hire them. Right. But the inmate has now an incentive to work, to build up credit.

Starting point is 00:49:54 You know why they wouldn't do that? Because it would be viewed as exploiting. Which is, you know. This is so funny, dude. You gotta give them something to look forward to. That's right. They don't have nothing to look forward to, like, of course you do. They would do it for free.

Starting point is 00:50:04 I guarantee you there is a large percentage of them that would do it. But go ahead, pay them money. Or make it seem like the state. So the state's like, hey, we'll pay them like half a minimum wage. The state will get half those. Or you'll get a tax break if you do this.

Starting point is 00:50:16 Yeah, or something like that. It's like, to me, I don't understand why. And then also, well, you know what you do that's the most power in power? You give them purpose. That's it. They have purpose or something. And it's like the value of that and the likelihood that,

Starting point is 00:50:29 and then imagine they actually develop a skill. Like imagine if we could, like let's say it was editing videos on our time. Like that, we have kids that have come into this business that were interns that we taught to do that and now are very good at it and have a skill. Imagine if you had that opportunity to learn a skill like that and then provide it for a company to where maybe you get paid a little bit, maybe you don't, maybe it just shaves time if you do

Starting point is 00:50:52 a good job or and maybe the company gets a tax break. I don't know what it looks like structural-wise, but to me it sounds like that would be very beneficial for them and our economy. Yeah, I agree. Did you know that they have programs? We looked into this. They have programs where you could sign up and you can visit prisoners once a month and you can go and teach something. Obviously I would teach fitness or whatever. Where you could go and just, yeah,

Starting point is 00:51:16 cause that, you know, especially after watching that show and even before that, Jessica and I were talking, it's like, you know, I feel like people, and I know there's some terrible people out there, so don't get me wrong, but I know that, I feel like a lot of people, most people, maybe all people have the capacity to turn their lives around, but you know,

Starting point is 00:51:34 if you don't give them, at least give them the opportunity. Yeah, you know, or do something like, you know, give them books, give them a gym, give them the opportunity to learn, to work, to grow. Yeah, cause watching them, like, I couldn't imagine, could you imagine being locked in a room for 23 hours a day? No, torture. For years?

Starting point is 00:51:47 Torture. I would turn into a terrible person just from doing that. I mean, I would almost, personally, I would almost rather have the death penalty. We talked about that the other day, you know, right? It would drive you mad. Oh yeah, if you told me, Adam, you could be locked up in prison for the rest of your life,

Starting point is 00:51:59 23 hours, one hour a day, get out, or you could take an injection and be done with this thing, like I would probably take the injection. Yeah, that's terrible. Being locked up in a cell would probably be forever. Have you seen the cells? They're tiny. It's like this little room, and you're in there all day.

Starting point is 00:52:13 And again, for the audience that's freaking out, I'm not saying that people that do these awful crimes shouldn't be punished 100%, but also give them an opportunity to try and rehabilitate, or even create some sort of a system where you have to really show signs of working towards being a better person in order to even have the opportunity to then go work and do things. You know, Arnold used to visit prisons and I'm pumping, Arnie did that. They used to visit prisons. Johnny Cash was big about that too.

Starting point is 00:52:38 Really? Yeah, really, you know, immersed himself and tried to kind of like, you know, bring some positivity in there. I think, yeah, there's just, I mean, there's a lot of good people that do immersed himself and tried to kind of like, bring some positivity in there. I think there's just, I mean, there's a lot of good people that do things. They make mistakes early on and it's like, we just kind of lump them all in there together.

Starting point is 00:52:55 And yeah, like you said, provide them with at least some kind of meritocrity system where it's like, they can kind of work their way out of that. Yeah, I'm definitely not advocating for the laws in San Francisco where it's like, no, of work their way out of that. I'm not, I'm not, I am definitely not advocating for like the laws in San Francisco, where it's like, no, you can do whatever you want. No, no, no, no, there needs to be laws. There needs to be consequences,

Starting point is 00:53:12 and I think we've gone away from that, but at the same time. But when you're there, let's see if we can create. We don't wanna hold them there for, yeah. Let's see if we can create opportunities for people to change or contribute or give them some kind of purpose. Otherwise, what you're doing is you're just making them worse.

Starting point is 00:53:26 And what's the goal here? Do other countries do stuff like that? Does like, I would think like a communist country like China would do some shit like that. Do they do that? You know, I know that some countries have prison systems where you go in there and they trust you a little more, they allow you to do certain things, you can work.

Starting point is 00:53:45 I would think there's gotta be some communist country that's been smart enough. Because they don't give a shit about exploiting people, so I would think that they're fine. I would not wanna go to jail in a communist country. That's for sure. No, I wouldn't either, but my point is that there's gotta be some governments that have figured out,

Starting point is 00:53:57 like, hmm, we've got millions of people in this prison, we may as well put them to work and build stuff. Oh, I think they do, yeah. They have to. There has to be some. It usually involves horrible manual labor out in fields and things like that. Yeah, yeah, I would think so too.

Starting point is 00:54:11 There's gotta be countries that be doing that. See, that's so relative too, is people that do that that aren't prisoners, and it's like, okay, well, if they're doing the job, and then why is that so bad for them to do that? I was with you. Can we go home at night? Hey, listen, if I was to, even bro, even shoveling shit

Starting point is 00:54:28 and weed whacking at 140 degrees, I would rather do that than be in a cell. Of course. 100%. Of course. Let me take my shirt off, get some sun, like I'll weed whack all day for that. Like that, being in a room. Yes.

Starting point is 00:54:41 For 23 hours a day. You can only read so many books, dude. And then like fights break out, right? Yes. Of course fights are gonna break out. If you got a bunch of dudes who already had bad situations, probably growing up and whatever, and are criminals and all that stuff,

Starting point is 00:54:54 that's how they handle themselves in life. You lock them in a cell for 23 hours a day, and then you let them out to eat, you don't think they're gonna get in fights with each other? Bro. I'll be looking for a fight. Yes, that would be the most excitement you're doing. It would be drama.

Starting point is 00:55:06 You would be drawn, just like we are drawn to soap operas and drama TV. That's their best version of that. It's like, you create it within there. Totally. Weak and bored people are the most dangerous. Totally. Totally.

Starting point is 00:55:18 All right, look, do we have tickets left for the live event still? General admission, yes. VIP is sold out. Mindpumplive.com. We are going to be in Vegas June 15th. You can meet us. It's a live Q&A.

Starting point is 00:55:28 Let's go! At the Bellagio. Hopefully, when this airs, they're still available. Can we talk about that we're doing that at the same time with the Dr. Seed's event? Can we talk about that? I don't know. Doug, can I talk about that?

Starting point is 00:55:40 I'm not sure. I'm going to anyways. OK, go for it. I'll take the slap. You know, how's that go? Ask for forgiveness is easier than ask for permission. I'll just ask for forgiveness. Well, he has an event that's going on where they're going to be covering all kinds of... The reason why, yeah, the reason why I want to bring it up is because I imagine we have

Starting point is 00:55:54 listeners that are very interested in like all the GLP-1 talk we've been doing and peptides and all that. And at that same time... Well, that's the cutting edge. He is holding with the doc, like Dr. Tina's gonna be there. You heard us talk about her today. You're gonna have all these doctors that are, you know, working with peptides and patients at this huge convention. He's leading it.

Starting point is 00:56:14 Sal actually is gonna get to do a talk there also. And I believe they sell their own tickets somewhere else for that. I don't know if we can. They do. We can give love to that or not. If you wanna know, you can email us. I'll tell you what, we can handle it that way and email our team know if we can they do we can give love to that or not. If you want to know you can email us I'll tell you what we can handle it that

Starting point is 00:56:25 way and email our team and then we can send you guys over there but yeah that would be a bunch of doctors speaking and that's gonna coincide at the Bellagio and then we're gonna have our private event so you know possible possibly you could go to both events. It's gonna be fun. Ned makes full spectrum hemp oil high in CBD and other cannabinoids that you actually feel. There's a lot of CBD products out there I'm sure you've tried Ned makes full spectrum hemp oil, high in CBD and other cannabinoids that you actually feel. There's a lot of CBD products out there.

Starting point is 00:56:47 I'm sure you've tried them. You've taken it and then you're like, I don't know if I feel anything. Oh no, you'll feel Ned. You take it 45 minutes to 60 minutes later. You feel the euphoria, the reduction in pain. You feel good. You feel great. It's great stuff.

Starting point is 00:57:00 They have lots of different types of products based on hemp oil. Go check them out. See which one's right for you. Go to helloned.com. That's H-E-L-L-O-N-E-D dot com forward slash mind pump. Use the code mind pump. Get 15% off. All right. Back to the show.

Starting point is 00:57:14 Our first caller is Cristiano from California. Hey, what's up, man? How can we help you? Hey guys. Thanks for having me on. Really appreciate all the content and really love the podcast. I kind of have something in common with all you guys. So I'm going to go ahead and get started.

Starting point is 00:57:22 I'm going to go ahead and get started. I'm going to go ahead and get started. I'm going to go ahead and get started. I'm going to go ahead and get started. I'm going to go ahead and get started. I'm going to go ahead and get started. I'm going to go ahead and get started. Hey guys, thanks for having me on really appreciate all the content and really love the podcast I kind of have something in common with all you guys So Sal my parents are both immigrants from from Europe as well. They're both from Portugal So I totally understand the feeling of you know, having friends come over and everyone thinks you're yelling and stuff like that Yeah, you know normal everyday conversations and then Adam, you know, you're originally from the central Valley. I'm a central Valley guy myself, working in agriculture. So, you know, my, my sales territory is up in Oakdale,

Starting point is 00:57:50 Modesto and all that stuff. So yeah, I actually went to a Dodge Ridge the other day with some customers. I was thinking, man, Adam probably used to shred this slope, you know, I wasn't a season pass holder there for many years. Gosh, I love that mountain man. It's awesome. So, and then just, and I'm super into the spirit conspiracy stuff as well. So I really appreciate you bringing that onto the show. Good deal. So I bring you the table.

Starting point is 00:58:15 So my question is regarding, um, when I bench press, I feel a pain like under my shoulder blade on the top of my lap. And I haven't really bench pressed in over a year doing flat bench press specifically because of that pain. Ever since you guys dropped that chest master class I think I heard it mentioned there that you know maybe incline bench press is better. I've been doing that and that's been good. I've gotten really strong with my incline bench press however you know I don't like the fact that I'm avoiding a foundational movement and flat bench press because of this pain

Starting point is 00:58:45 So I'm wondering is it you know, maybe like a prying issue or a mobility issue or you know One thing I know for sure is I'm kind of uneven Especially my back like if I put my back flat against the wall the right side of my back Touches while the left side doesn't I think it's like a muscular imbalance issue. So I'm kind of wondering how do I go through this, I guess. All right, well first let's talk about the bench press being a foundational movement. It's an incline press would be just as foundational. So it's not an exercise like a barbell squat

Starting point is 00:59:17 where I'd be like, oh, let's try not to replace it unless we absolutely have to. If you just incline. You get horizontal pressing that way. Yeah, if you just incline. You get horizontal pressing that way. Yeah, if you just incline and you never bench press, you'd be totally fine. By the way, I almost never flat bench press anymore.

Starting point is 00:59:30 I haven't flat bench pressed in forever. I always do at least a slight incline or a big incline. It's also a more technical exercise, believe it or not, than an incline. But as far as your back, let's talk about that for a second. Do you know where that came from? Do you have a back injury, a neck injury?

Starting point is 00:59:43 Any nerve damage? No, I guess I have a slight case of scoliosis is what I've been told before. Like some of my shoulders are kind of offset so my left shoulder will sit higher than my right shoulder. I wonder if I can, you know, you can probably see it right here a little bit. So I don't know if it's like a whole body imbalance or what.

Starting point is 01:00:01 Okay, when you're bench pressing, typically if somebody notices pain in the kind of you know mid upper back area it's because one of the shoulders is pulling up while the other one is depressing. So when you're bench pressing you want your shoulder blades back and down and you want to create length and you want to create length in your spine or length through your head right so back and down and you want your head to be nice and tall and you want the back of your head on the bench. Another mistake a lot of people make is when they

Starting point is 01:00:27 bring the bar down, they'll lift their head up off the bench as they come down to their chest and they'll bring it back down as they press up. That movement in the cervical spine can cause problems or exacerbate issues in the neck. So you want to create length in your spine by pressing your head against the bench, not up, don't look up, but rather back, like you're giving yourself a double chin, creating length and then pulling your shoulder blades back and down like you're trying to pull them into your, put your, your shoulder blades in your back pockets. And then you could do your bench press. You're actually activating your lats while you do

Starting point is 01:01:02 that. So you could try that out with lighter weight or you could avoid bench press for a while until you start to feel like things balance out a little bit. I understood. Yeah. Priming is essential though for this. I still to this day, I have to prime before bench. Otherwise I can feel clicking in my shoulder.

Starting point is 01:01:20 I get the same kind of issues in my back. So getting, and by that, that's why the incline bench feels so much better for you Is it naturally kind of gravity pulls the shoulders kind of back and down? That's why we've always said that we recommend The incline bench over the flat bench for most people because it just helps with the form and technique But you can get in that position in the flat bench But you it typically takes a client some good priming before they go into that

Starting point is 01:01:46 to get in that position. Yeah, and to reiterate, because you're doing that with the incline bench, you're kind of accounting for that shoulder retraction and helping in that direction, but the nodule of the back of your head, to really focus on that as being your anchor point there for your head and practice that repeatedly on the wall. So take our zone

Starting point is 01:02:05 one wall test and really just keep that in mind when even at work, whatever, just throw yourself up against the wall, press your body into the wall and really focus on that like double chin position because it's not natural for people to get into that and to repeat that's going to really help a lot. You also should feel better doing dumbbells flat bench than you will barbell flat bench. Yeah. So there's nothing- Yeah, I do feel better doing dumbbells flat bench than you will barbell flat bench. Yeah. So if there's nothing- Yeah, I do feel good doing that. Yeah.

Starting point is 01:02:28 So there's nothing wrong with that. I mean, I love that you are aware of it. You want to try and get to the bottom of it and work with it. But this is an example of like, if you were a client, I'd probably work around it with not doing a lot of flat bench. When we do flat bench, it would be barbells. And then I would be doing these movements and priming exercises to try. You mean dumbbells.

Starting point is 01:02:46 Or yeah, excuse me, dumbbells. Well, too, to find out your limitations, it'd probably be beneficial for you to run map symmetry and go through some more unilateral type training. And just to see, maybe it's a stability issue. Maybe it's something like that you just need to kind of focus in on some of those discrepancies and imbalances. And that'll help address and strengthen that. Yeah do you have

Starting point is 01:03:08 map symmetry Christiano because we can send that to you I think that'd be a great program especially if you have if you do have some mild scoliosis. I don't and man I would really appreciate that. Thank you so much. That'd be awesome. We'll shoot that over. Perfect. Yep. One quick question about the maps industry program. So I work out in my garage. I have limited equipment. I have a barbell. Some of those both like suggestible dumbbells and a pair of 80 pound dumbbells. Is there any other equipment that I might need for that program? No, you're fine. If you've got adjustable dumbbells,

Starting point is 01:03:37 you're good dumbbells and yeah, you're fine. Cool. Awesome. Well, yeah, that that answers my question. I just want to make one more comment specifically to Sal. I've been following your spiritual conversion recently and I'm really pumped for you going to the RCIA program and enjoying the Sacramento

Starting point is 01:03:54 life. So I've been praying for you. I don't know if you've been following Elliott Holst at all recently, but he's recently recently had a, you know, a reversion of Catholicism, too. Wow. That's good. He's recently had a, you know, a reversion of catholicism too. So it'd be kind of cool to give you guys a conversation. Yeah, he's like super-athlete now.

Starting point is 01:04:08 Check it out. Yeah, and keep praying for me. I need all the prayers I can get. That's the truth. Yeah, you did the same for me as well, man. I appreciate it, thank you. Right on, right. All right, see you gentlemen.

Starting point is 01:04:17 Take care. Yeah, the, you know, a lot of people don't know that, but the bench press is a very technical exercise. I think a lot of people think of it as like a basic, I just press the bar up. It's actually one of the more technical exercises to do properly. If you don't treat it like a,

Starting point is 01:04:34 like really like a technique, it's- It's so overlooked. Well, it could become a troublesome movement. I'm gonna say something that's controversial. Maybe this will be a viral clip, Andrew, and piss everybody off. Like I think the flat bench is overrated.

Starting point is 01:04:46 I think you can do an incline bench and get all the same benefits. Most people will get into that position better. Most people benefit actually even from an aesthetic position of actually building the upper chest if you want a better look in your chest. I think the flat bench is grossly overrated. Here's what I like about the flat bench.

Starting point is 01:05:04 If you learn how to do it properly, it teaches you how to anchor your shoulders and stabilize your shoulder girdle while you press a large load or a heavy load. Well, it's a true horizontal press, but yeah, I can agree with you, Adam, on that. Like in terms of the value and desired outcome. Totally.

Starting point is 01:05:21 Our next caller is Wyatt from Utah. What's up, Wyatt? How's it going? What's up, buddy? Good. How are you guys? Good. Good. This is crazy. You guys, this is, I've listened to you guys so much and this is so cool. Thanks. I guess, first of all, again, thank you guys for all the stuff you guys have been talking about.

Starting point is 01:05:44 Especially the dad stuff. I find that super motivational and super inspirational. Um, again, thank you guys for, uh, all the stuff you guys have been talking about. Um, especially the dad stuff. I find that super motivational and super inspirational. Um, and I'm excited to be a dad because I'm 26 and married and we don't have any kids yet, but when that comes to the point, that'll be fun. And I want to be like you guys and be cool dads. Thank you. Um, uh, I guess to get some of the other stuff by the road, um, I'm 237 pounds. I'm fine.

Starting point is 01:06:10 11. Um, I've been working out for a long time ever since high school. I played a little bit of sports and, um, but I've been seriously lifting for four years and, um, and before that I got to my heaviest start of COVID at 240 pounds. I feel like I have a lot of muscle, I feel really strong. But I haven't really gained or lost weight or really changed shape. And so I kind of have two questions with this. So I have, I've done a Duxa scan and I'm at 19% body fat. And I know that I'm, I know I'm really strong. I could bench 315 pounds, but I'd really like to be in a low 10% and to like just look better, my body.

Starting point is 01:07:06 And then, um, I know you guys always are on everybody about eating more protein and trying to gain your metabolism and to try to boost that with eating more protein. And so I've been trying to do that. I on good days, I feel like I hit 190 grams of protein. And so I'm struggling on I know I need to eat more even more than what I need. And but should my progress fill this slow. And then the other thing is, recently finances have been kind of hard. I'm a poor college student, I'm working on my second degree. And trying to afford all of that food is really hard um and so I don't know if you guys have any

Starting point is 01:07:52 more advice and I guess another question with that is it okay to use like the Walmart no name brand a protein because that's what I can afford so So yeah, good. Yep. Good question. So, uh, chances, chicken thighs, ground beef, rice, sweet potatoes, live off of that. Oh, all all. Yeah. You could buy all that stuff in bulk. Um, beef, ground beef, ground beef, chicken thighs, rice, sweet potatoes, cottage cheese, milk. If you can have dairy and go, go buy in bulk. You could, you could. You could really live off of those things. And you just buy in bulk and you just prep your food over the week and it's like, you'll save money.

Starting point is 01:08:31 And considering that our goal is to lean out and kind of get shredded here, you're gonna be okay eating low calorie. But the goal will be to hit protein. So that's gonna be essential is that hitting that protein intake using those foods that I just sent over or just said to you, and it's okay if you're lower on calorie, but hit that protein. Just make sure you're hitting that and being consistent with it. Because if you're saying on a good day, you're only getting 190 and then a bad day, let's

Starting point is 01:08:58 say is 90, and that happens more often than the other way, you're, you know, we're gonna pair down muscle along the way. Now, you're a big, strong dude, so, you know, if we lost five pounds of muscle along the way of losing 20 pounds of fat, that's an okay ratio, but you wanna obviously hold on to as much muscle as you can in the process, and so it's going to be essential

Starting point is 01:09:20 that you're hitting that protein intake while you're dieting. 10% body fat, your current body weight, if you were not to lose any lean body mass, would probably put you in the 190-something range. So 190-something would be the aim. So that's the grams of protein that I would hit every day. Because you want to hit your target body

Starting point is 01:09:39 weight in grams of protein. Now, the only challenge here, Wyatt, is that you're not tracking. So you're kind of guessing. We don't know how many calories you're consuming, we don't know what your maintenance is. So I can't tell you what direction to go, you know, in terms of trying to get leaner.

Starting point is 01:09:56 The best thing you do is track, start tracking. At least the protein. Yeah, just track, see where you're at, and then that'll give you a good idea where you need to go when you start to cut hit your protein targets go about 500 calories below what you've discovered to be your maintenance And then you'll slowly get there. What program of ours are you following to Wyatt? I'm not following it. I really wish I could That's been part of the problem with just money and stuff. I've't been able to afford any. Well, we'll take care of that.

Starting point is 01:10:26 We'll take care of that for you today. But so tell me, give me a little bit of an idea of what your lifting routine looks like right now. How many days a week, is it like a split? Is it a full body? What's, give me an idea. It's, I don't really know what to call it. It may be more for the split.

Starting point is 01:10:42 So I do four days a week. I hit chest and back on one day or like Monday and then legs and shoulders the next day and then rest usually or like try to stretch and stuff like that and then do the same thing again. Okay. Yeah, so maps and a ball. Yeah, maps and a ball. Do the three day a week version

Starting point is 01:11:03 and the trigger sessions on the off days. That'll be a great program for you. So we'll send Maps Anabolic to you. Follow, eat off. Thanks, Gus. Eat those foods that we're talking about right now. Here's what you're going to find. When you buy those foods in bulk, you go to Walmart or Costco

Starting point is 01:11:17 or wherever and you buy ground beef, chicken thighs, white rice, you buy sweet potatoes, frozen vegetables, you'll save money. It's actually not that expensive on a serving basis. As far as the protein powders are concerned, I mean the Walmart brands are fine or whatever, but I would only use that for convenience or if it's really hard to hit your protein targets. You should be able to do this with food. You should totally, as long as you prep, the key here is going to be prep. Because if you don't prep your meals, you know, at the beginning of the week or

Starting point is 01:11:49 twice a week, then you're going to be really, it's going to be really hard to, to hit your calorie targets and your protein targets. You're going to buy food that is more expensive because you're going to eat out and stuff like that, and then it's going to kind of dip into your finances. So when the weekends, bro, when the weekends that's going to be, yeah, no. Meanwhile, I've talked to her about this idea and we've been trying to do that. So, um, it's just sometimes like, yeah, this is last week and we went camping and so it was kind of hard to like hit

Starting point is 01:12:17 that. But yeah, totally. Yeah. If you can tolerate dairy too, you know, add that whole glass of milk with your meals, that's another good way. Milk and cottage cheese are great. Cottage cheese is a great high protein snack. So, yeah. I'd love to, I'd love to hear back from you after about 30, 60 days. I think you're, if you follow what we're saying right now, you follow anabolic, you eat off

Starting point is 01:12:40 that list and, you know, hit that protein intake, you should see a pretty significant difference even in a month's time. Yeah, but your size, you know, get down to like, you know hit that protein intake you should see a pretty significant difference even in a month time. Yeah your size you know get down to like you know even if you got down to 12% body fat I think you'd be really really happy with how you look. Yeah yeah yeah no I 10% was like max goal I just I would love to be in the low teens I think I think that would be the best. Yeah you'll it'll happen you'll go about a half percent a week of fat loss If you're good, maybe a percent a week if you're really crushing and consistent, so it's there. It's totally there Okay. All right. All right. Why you're all set up man. Awesome. You guys are so awesome. Thank you so much. Thank you

Starting point is 01:13:20 Yeah, there's a such a Misconception that eating healthy is more expensive. And I understand why. You go to healthy restaurants? Yes. Well, even Whole Foods, you know, it's a bit over-exaggerating. Or they place so much value on, you know, like this food is sourced from this special farm where the cows are massaged and they've got mums preying on it. It's like, you know, really, like the basics,

Starting point is 01:13:46 the basics in bulk are not, are actually less expensive than almost anything else you do. And there's also a hierarchy to how you decide whether you're gonna eat organic or not. We've talked about this before. Like, I know that we put so much emphasis in the benefits of that, and I stand by that, right? But if I'm literally that tight financially,

Starting point is 01:14:05 you making healthy choices that are not organic is better than you eating at McDonald's because you can get 99 cent burgers or whatever like that. That's not a better choice. I mean, you're better off just getting chicken breasts that aren't organic. I will say this though, organic now has gotten so close to the price of-

Starting point is 01:14:24 Butcher Box. Well, not just any butcher box, but like Costco Walmart, they'll have organic sections. I'm a lot. Yeah Yeah, but I mean you do the math on butcher box grass-fed beef their chicken all that they have all the meats you need Oh, you're good. And honestly, that would be a great. I mean we didn't recommend it to him on this Hopefully we'll listen this like that's a great investment is to have that and then it's something that does for me I don't know about you guys, but it's actually kind of like an accountability piece, right? I'm paying for this thing to come in every single month.

Starting point is 01:14:49 You gotta eat it. Yeah, when it gets there, I gotta eat it. And so it's like, oh, let's cook this. And then it makes me bulk cook. And so to me, I've liked that versus like, you know, waiting for- Super convenient because they're waiting for you. Right, right.

Starting point is 01:15:02 Our next caller is Joe from Florida. What's up, Joe? How can we help you? Hey, what's going on guys? Uh, you know, it's kind of surreal to be here and, uh, you, you dudes are rad and I know you guys get that a lot, so I'll leave it at that, but really appreciate what you do. Thank you. Thank you, dude. So, uh, I think I'll start off with a question and then kind of just go into the background,

Starting point is 01:15:22 if that's okay by you guys. Yep. Sure. So my question is what are the best exercise programs to do at nighttime where I can still see gains or at least maintain muscle while also mitigating disrupting sleep? And then the other part to that is what is the best approach for nutrition as far as what to eat and the timing of last meal?

Starting point is 01:15:43 So the complication of this is I became a father for the first time a little under two years ago. And as you guys know, that really disrupts all schedules. So what I used to do is I would get up around seven o'clock in the morning, I would do my breath work, go in into reading my book for 30, 45 minutes in the cold shower, into the gym, come back eat and head into work. Now, basically, because of my daughter and what I do for a living,

Starting point is 01:16:10 I'm a chef. And let's just say my average hours are 12 hours a day. So I'm leaving at work at, you know, like 10, 11 in the morning and get back 10, 11 at night. The morning time is now reserved for my daughter because I don't want to be an absent father. Right. So what that's done on the days that I work, it's pushed my gym time at night because also not going to the gym is not an option for me. So I just want to know your guys' opinion on if there's a best approach, what to do. I have kind of like pulled back instead of going five to six days a week now really just focusing on four. The two days that I'm off are pretty normal times, but it's really just about figuring out the five day work week. Okay, so you do have two days off of work.

Starting point is 01:16:59 I will eventually get into that. Opening up a restaurant right now, I'm kind of be working six to seven for a bit, but let's just say, you know, two to three months from now. Yeah. We got a program for him. We have massive team, but done. Yeah. I had, I had a custom idea to, for him, because he has the two days off that he could also do too. And then it gives him a little bit of flexible. He could run like a, this would be like a blend of maps and a ball with maps.

Starting point is 01:17:23 15 maps, 15 would be like the cornerstone of what I would do. But because you have two days off, it might work that you have, I don't know if you have access at home or you have a gym close by to the house, but like a one full body workout on one of the off days. And then the rest of the week, you're doing these micro workouts,

Starting point is 01:17:39 which is basically Maps 15, where you're just doing one to two exercises a day. It should only take you 15 to 20 minutes to get it done. And you know, you can either insert that into a lunch break somewhere, or you could do it right when you finish work, like you're saying, but isn't taking that much time out of the day. And you'd be surprised how much you can get out of that with these micro workouts. So that would be either Maps 15, the way it's laid out, or a full body day on Sunday or Saturday or whatever day you have off consistently,

Starting point is 01:18:12 and then these little micro workouts during the week. I think just, I mean, yeah, that's good. Maps 15 right now is the way to go. It's gonna be two exercises a day. So you'll be in and out of the gym in 20 minutes, and that would be perfect. Or you could do the option with the suspension trainer that you can keep at home. Um, and then it's even faster. That would, that would be great.

Starting point is 01:18:30 And it actually, look, it's not just preventing, you know, a loss of gains. I hit PRs following a program like that. So it's really, really effective. Now diet wise, your other question was like, when you should eat, uh, are, are you able to eat while you're working or is that not a thing? Yeah, I mean, I'm the chef of the place. So it's like, I actually, I think that's in my advantage where I get to eat a lot more variety of food than say in the normal person as well. I'm pretty keen on that as well.

Starting point is 01:18:58 Like, yeah, it's part of the concept. I got health and everything. But yeah, exactly. I just wait for it to come back. Um, you don't know for it to come back. We throw it away. You don't know the secret to the restaurant. That's what happens to all your guys dishes when it comes back. Maybe before too. No, just kidding. So I do have that, you know, the variety because seasonality with the menu and we like to change it often,

Starting point is 01:19:25 but I am also part of the concept for the restaurant is good tasting food should be good for you. So I am, you know, I went back, I got my function nutrition certification from My Body Green, so it's a big concept of eating and having like the holistic everything together for me as well. I love that.

Starting point is 01:19:42 Yeah, that's great. Yeah, so what was your question around diet then? Was it just, uh, was it digestion issues you're noticing at night? Is that what's no, I don't, I don't really have any. It's more about your opinion of like the timing of the last meal because I don't want to eat too much, like too close to my actual bedtime. Cause it should be the two to three hours before. Yep. But it's also like,

Starting point is 01:20:03 you know, whether what, what are your beliefs on on like should it be more protein driven because of the late Workout should it be more carbohydrate like don't think it's not a big deal It's not if you're eating a good healthy balanced diet, and you're not eating in this massive surplus It's it's less important. You could eat all day stop at 5 p.m. And not eat again to the next day have your evening workouts You'll be fine. Mm-hmm Okay, great cuz I do like to do the time restrictive eating as well. So I think that'll play into it. Yeah. You're totally fine with the diet, but maps 15 that is the program for you, especially being a new dad.

Starting point is 01:20:36 Okay, cool. So I'll check that out. We'll send it over to you. You want to do a shout out for your restaurant or what? Yeah. Yeah. We're, we're opening up at the Moore in Miami. So it's a historical site, a historical site from 1922 and it's getting completely re-amped right now. And I would love you guys, if you're ever down here, you know, hit me up and we'd love to have you in and take care of you. Awesome. What's it called? Great. What's the name of the restaurant? The Moore. The Elastica is the name of the restaurant. It's based off of a famous sculpture from a Zahid. And basically it's in the more, in the more building. Awesome. Awesome.

Starting point is 01:21:12 As long as we have a kid's menu for Justin, we'll be safe. You got chicken nuggets there, man. We'll look you up when we get out there. Appreciate that guys. All right, Joe. Thank you. Juice boxes. Fuck you guys. I'll have some ketchup and chicken nuggets. Do you have the dinosaur ones? I'm more cultured. It's like a five-star restaurant. White table cloths. Chicken nuggets. It's a little colored crap. Oh yeah. A little like napkin. Yeah. No, that's a, you know, it's actually easy question answered. Uh, you know, math 15 for parents,

Starting point is 01:21:43 for new parents is like the perfect program I wish I knew that you know, which you came up with it a long time Well, I remember it wasn't the intent. I did it when I have first had max and I was like, this was awesome That's right. I remember like this intentionally. Yeah. Yeah. No, it wasn't even like it wasn't like created like for dads initially But I remember doing I've been like and telling guys like, dude, I'm feeling strong. Yeah. Our next caller is Rose from New Jersey. Hi Rose, how can we help you? How you doing Rose?

Starting point is 01:22:11 Hi, it's such an honor to be able to call in and see you all. I've been a long time listener, first time caller, which means that I probably should know the answer to my question, but I asked it anyway, because I just wanted to talk to you all. So thanks for taking my call. Let's hear it, but I asked it anyway, because I just wanted to talk to you all. Um, so thanks for taking my call. Let's hear it.

Starting point is 01:22:27 Let's hear it. Okay. So I'm 39 years old, five one around 130 pounds. Um, this year I'm turning 40 and I'm wondering what's next for my fitness journey. So in my twenties, I focused primarily on cardio, long distance running, dance classes, um, then I sort of transitioned in the early 30s into sort of a beach body phase that many folks have gone through.

Starting point is 01:22:50 And then at age 35, I started doing CrossFit. My current gym, which I've been at since 2020, it's a little bit more focused on, I would say functional fitness. So built-in rest, single leg lateral movements, that sort of thing. So it's not as intense as your typical CrossFit experience. And I go to class about five to six times a week.

Starting point is 01:23:09 I have a desk job, so I'm mostly sedentary. I do try to get 10,000 steps a day with some running and walking. I try to do gymnastics one to two times a week and mobility 15 minutes. That's probably more like three times a week. So I feel like I've been in a rut for several months, even though I've made progress on my lifts. I really don't feel motivated or excited. I'm very competitive.

Starting point is 01:23:34 And when the workouts that my gym aren't physically challenging me internally, I feel this sort of emptiness. And this is probably a good time to mention that I started a new job about a year and a half ago, and it's been a pretty stressful adjustment. So I've been working to create some more balance, sleep seven hours a night, reduce screen time, etc. So body composition wise, I'm okay with my physique. I feel strong, though I do wish I could lower my body fat slightly.

Starting point is 01:24:01 But sometimes given the stress of the job, I don't feel like I have the energy to go on a diet. I just don't feel like I can mentally do both at the same time. I've listened to your podcast for five years, so I know a focus on strength training might be ideal, especially as I grow older. And as I'm reading this email, I can hear you sort of saying that I might be over-exercising or burnout. But I think I'm challenged because I don't

Starting point is 01:24:27 know how to mentally get myself into that way of thinking. I dabbled in MAPS performance for a few months, but I don't think I gave it enough time to really click. And strength training doesn't feel as competitive to me as a sort of functional fitness, though I know it could be. So basically, how do I get out of this rut? What do I do next?

Starting point is 01:24:46 I have three different options and ideas with all I think would be fun. So I'm curious if the guys will learn that. I see our Maps 40 as a would be a good option for you. I think Maps Power Lift for the competitive side of you would be a good option for you. And Maps Old Time would be an awesome one because that's so unique and different. And then that competitive learning,

Starting point is 01:25:06 something new, different, uh, would be fun. So all three of those I could see as a valuable direction for you to currently go right now. And I do want to comment on what you said because you are spot on. I think we would all agree that you're probably doing more than what's necessary. Uh, and part of the kind of burnt out feeling that you have right now is that you've got a lot on your plate, new job, working out five to six times a week. And you're sounding like you're doing running some other stuff too.

Starting point is 01:25:33 So that is a lot, uh, and, and not necessary for you to feel your healthiest and be your healthiest and strongest and leanest and fittest. So, um, that's the direction I would go. I'm curious what you guys think. Are you, uh, is all the strength training you're doing in the class format? Mostly, but I do do some extra lifts outside, maybe once a week to work on like my bench press,

Starting point is 01:25:54 my strict press, because my upper body strength is not as strong as my lower body strength. Generally speaking, I would stop doing the classes and I would do traditional strength training. And if you like the guidance, you like having a coach, um, if it's feasible for you, you would get so much better results by hiring a, a really good personal trainer. If you could hire a really good strength and conditioning coach, like a good

Starting point is 01:26:18 personal trainer who understands traditional strength training, follow one of our programs, or if they're really good, they could individualize it and train you according to your body. You wouldn't have to, you probably wouldn't have to change anything else. I don't think you'd even have to change your diet. I think you would just notice body composition changes and strength and muscle changes just from going

Starting point is 01:26:38 from a class format to, the classes are so inferior to individualized training, they're not even the same universe. Classes can be better than nothing, depending on who's teaching it and how big or small the class is, but individualized training is like, uh, it is so different in terms of results. Like if I had, when I get clients who train in classes and then they just train with me, it was like body transformation time.

Starting point is 01:27:02 It was, it was, it was very rapid. So that's where I would, I would, if it's feasible, hire yourself a good trainer who understands traditional strength training. I like the coaching or mainly for, um, I could, I could just foresee like this uncomfortable, um, feeling when you're in a rest period, uh, and to have, you know, somebody that are kind of reigning you back, uh, in terms of like allowing, uh, it to be pretty strength focused and not turn it into a

Starting point is 01:27:29 circuit and not turn it into a competitive thing, um, that would be a complete change. And so what you're looking for right now, you're in a rut, right? You're, you're in a plateau. Your body hasn't really seen significant changes in a bit. Um, what you need to do is change that. And so the change part of it is that's the complete opposite shift for you. And if you can actually turn that in, in your mind and you can, you can

Starting point is 01:27:52 place yourself in that direction, it's going to massively benefit your body. I do like old time when you get it back into that competitive spirit, because, um, you're, you're going to find that just building, developing the skill itself, and you can monitor the intensity of that a lot more appropriately. Um, you're going to really geek out on that if you're into that sort of thing and being competitive with yourself. Cause it's all built in there. Have you, have you, is there,

Starting point is 01:28:17 are there good trainers where you go to take classes? Do they offer one-on-one training? Uh, that is an option. Yeah. I could do that. I think, uh, what kind of a gym is it and how big are the groups? Is it still a CrossFit? It's it's a CrossFit affiliate, but I do think it's more functional fitness. So there's maybe 10 people in a class. 10.

Starting point is 01:28:38 Okay. So yeah, I, I, yeah, I would go one-on-one with a good resistance training coach and tell them when you find someone, I want to one-on-one with a good resistance training coach and tell them when you find someone I want to do traditional Strength training and your body will change so remarkably from doing that from what you're going from what you're doing now to that You'll be blown away at how how much your body changes, but you guys take it through that right? She already has attempted performance and then and so having that trainer might be it right? I might give you the the kind of the guidance, motivation that you're looking for.

Starting point is 01:29:08 Yeah, because I think the part that's hard is that I do like the group camaraderie of the class environment. And so when I've lifted on my own, I'm kind of like, I feel like I'm missing that element, but that's also the element that makes me very competitive is seeing what other people are doing. Once you work with a trainer one-on-one, you know, I have a lot of experience with people who went from that kind of group training to working with me and that they all told me that. I love the group

Starting point is 01:29:33 atmosphere. I love the camaraderie, but once they trained with me for a couple months, they never went back. Well, I'll tell you right now, if you find a coach, not even at Sal's level, but a good trainer and coach, the same thing that feeds your soul with the groups, you're gonna get that in a relationship with the coach and some because the level of learning along the way, the process about your body. Your body's gonna feel better too. It's impossible to individualize a workout

Starting point is 01:30:00 and really make it effective when I'm training three people, let alone Ted people in a class. The best they can do is walk around, make sure nobody hurts themselves, but the programming is impossible to do so. Working with a really good trainer who can watch your technique, watch your form, modify the exercises, get feedback, educate you while you're resting, when you're asking questions, here's the challenge, here's what I'm feeling. Here's what's going on.

Starting point is 01:30:26 It's like night and day. And then that experience is going to change your relationship to exercise tremendously. The fact that you've already been consistent and you're saying like, what's the next phase? This is 100. This is totally the next phase. Yep. I had a feeling. Yeah.

Starting point is 01:30:40 Thanks for confirming. Appreciate it. We'll send you, we'll send you one of the programs that we mentioned. So you'll have one there, but hire, hire a trainer. Even if you just do it for a few months, it'll blow your mind. And when you hire them, uh, ask them if they'll take you through that program. Hopefully the show's big enough that you can find a gym that has a trainer that actually listens to the show.

Starting point is 01:30:58 Then you'll feel really confident about that. They align with our values and the way we coach and coach people. So I would even, I would go find my local big box gym and, uh, ask, you know, feel really confident about that they align with our values and the way we coach and coach people. So I would even I would go find my local big box gym and ask, you know, any of you guys listen to mind pump and I want to run one of their programs and hire that trainer. Totally. Perfect. All right. Thanks so much. It's gonna be awesome. All right. Yeah. Thanks. Thank you. Yeah. Yeah. I was still training people in CrossFit started to explode and I got clients from CrossFit in every single one of them. Our gym was right next to the CrossFit gym. Half my clientele.

Starting point is 01:31:34 Bro, within 30 to 60 days, they were all completely converted. Oh my God, this feels so different. Oh my God. This is so much better. Did you see the study that somebody shared in our forum? Cause they're defending CrossFit, of course, that in a PubMed that talked about that the injury rate in CrossFit is no higher than in the traditional gym. And I didn't address it yet. I wanted to bring it up on the show.

Starting point is 01:31:55 In fact, I do want to talk about it. Maybe Doug could put a note to talk about this. Because I already can tell you what the first one is. I already know what's going on, too, which is why I want to talk about it. That's nothing to brag about. Yeah. Well, also, it's a study promoted in the CrossFit's nothing to brag about. Yeah, it was also a study promoted

Starting point is 01:32:06 in the CrossFit Journal. No, it's a PubMed. It was a PubMed step, but it doesn't matter because most of your clients, okay, they don't get hurt bench pressing or squatting. It's chronic pain that causes them to stop doing something like that. So if the report is, oh, I hurt my shoulder,

Starting point is 01:32:21 I hurt my back, lifting and some of that, and the same amount happens, of course it lifts. listen if you're getting and we'll talk about this But I'll say it here too If you are getting instructed by somebody and your injury rate is the same as if you worked out on your own strength training the gym That's a terrible program Compare it to personal trainers one-on-one to group training and you'd see a vast difference. That's the comparison Look, if you like the show we have free guides that we offer people that can help them with all kinds of things. We have a free peptide guide. Look, you've probably heard of

Starting point is 01:32:49 peptides. Some aglutide is one of them. Terzepotide, these are brand names. Ozempic, whatever. Those are peptides. There's peptides that raise growth hormone, build muscle, speed up recovery. We have a free peptide guide. It costs nothing. You can find it at mindpumpfree.com. You can also find us on Instagram. Justin is at MindPump Justin. You can find me at MindPump Media. You can find it at mindpumpfree.com. You can also find us on Instagram. Justin is at Mind Pump Justin. You can find me at Mind Pump Media. You can find Adam at Mind Pump Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted

Starting point is 01:33:19 RGB Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes maps anabolic, maps performance, and maps aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30-day money-back guarantee and you can get it now plus other valuable free resources at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a 5-star rating and review on

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Mind Pump: Raw Fitness Truth - 2329: Why the Bench Press is Overrated, How to Eat High Protein on a Budget, the Best Workout for New Dads & More (Listener Live Coaching)

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