Mind Pump: Raw Fitness Truth - 2369: How to Work Out After Pregnancy, Tips for Adjusting Your Workouts With a New Baby, the Best Workout for a Busy Mom & More (Listener Live Coaching)

Episode Date: June 29, 2024

In this episode of Quah (Q & A), Sal, Adam & Justin coach three Pump Heads via Zoom. Mind Pump Fit Tip: One of the best things you can do to build muscle and strength is TAKE TIME OFF. (2:02) Saffron for recovery. (14:01) When you hit the genetic lottery. (16:09) The next generation of GLP-1s is on the horizon. (20:56) Getting ahead of the inevitable wave with an exclusive/small GLP-1 coaching group. (32:11) The art of speaking live. (39:00) When the joke doesn’t land. (43:57) Scary news on microplastics. (49:06) Elon Musk is on another level! (53:04) Shout out to CoachGLP1.com (57:23) #ListenerLive question #1 – Is there a way to modify the rules of the ’90 Days to Get Ready for Summer Plan’ to coincide with my pregnancy? (58:10) #ListenerLive question #2 – Due to time constraints and scheduling, should I split the workouts in half for the Muscle Mommy program and work out more days a week for shorter periods? Or if I should switch to a program like MAPS 15? (1:12:50) #ListenerLive question #3 – Why am I struggling to cut after a successful reverse diet? (1:22:24) #ListenerLive question #4 – How do you start a program/switch up your routine when you just don’t want to? (1:34:30) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code MINDPUMP at checkout for 20% off** Visit Brain.fm for an exclusive offer for Mind Pump listeners. ** Get 30 days of free access to science-backed music. ** June Promotion: MAPS 15 Minutes | Bikini Bundle | Shredded Summer Bundle 50% off! ** Code JUNE50 at checkout ** Massive study uncovers how much exercise is needed to live longer Start with Why: How Great Leaders Inspire Everyone to Take Action Effects of Saffron Extract Supplementation on Mood, Well-Being, and Response to a Psychosocial Stressor in Healthy Adults: A Randomized, Double-Blind, Parallel Group, Clinical Trial Mind Pump #2360: What You Need To Know About GLP-1 With Dr. Tyna Moore Gut-hormone triple agonists: clinical safety and metabolic benefits Interested in small group GLP-1 coaching with the Mind Pump Team? Get on the wait list... Microplastics found in every human semen sample tested in study | Plastics | The Guardian Elon Musk announces Tesla will unveil a 'robotaxi' on August 8 Visit Butcher Box for this month’s exclusive Mind Pump offer!  ** Your choice of bone-in chicken thighs, top sirloins, or salmon in every box for an entire year, plus get $20 off! ** Mind Pump #2305: 90 Days To Get Ready For Summer Plan Mind Pump #1375: How To Train Before, During & After Pregnancy Mind Pump #2112: Is 15 Minutes Enough Time For An Effective Workout? How to Undulate Your Calories for Faster Weight Loss & an Improved Metabolism How to Fix Golfer's/Tennis Elbow! (Inner Elbow Pain) Mind Pump #2125: Heal Like Wolverine: BPC 157 With Dr. William Seeds Mind Pump #2315: Five Signs You’re Doing The Wrong Workout Mind Pump #2180: Is Powerlifting Beneficial For Women? Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Simon Sinek (@simonsinek) Instagram Dr. William Seeds (@williamseedsmd) Instagram Jolene Brighten (@drjolenebrighten) Instagram Dr. Tyna Moore (@drtyna) Instagram  

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 callers questions. People called in, we got to help them out on air, but this was after an intro portion. The intro portion is where we talk about current events and family life Studies and much more today's intro is 55 minutes long By the way, if you check our show notes, you can click on a timestamp and you can go to your favorite part

Also, if you want to be on an episode like this one email your question to live at mindpumpmedia.com This episode is brought to you by some sponsors. The first one is Organifi. In today's episode we talked about their Happy Drops that contain saffron. This is good for recovery, also boosts dopamine and serotonin. That's why they call it Happy Drops. They make you feel good.

And some people, they also boost libido. Anyway, go check them out. Go to organifi.com. That's O-R-G-A-N-I-F-fi.com forward slash mind pump. Use the code mind pump get 20% off. This episode is also brought to you by Brain FM. Brain FM is a company that plays music and sounds that are designed to change the states of mind in your brain. Literally you can measure this by measuring brain waves. I used their focus over the weekend to help me do a talk to a group of people and it really did work. They also have

ones that can help you meditate or sleep. It works. Try it out for yourself. In fact, you can try it for 30 days for free. Go to brain.fm forward slash mind pump. Also only two days left for the June special. All right, so MapsAPS 15 is half off. The Bikini Bundle of Workout Programs is half off, and the Shredded Summer Bundle of Programs also half off. You have 48 hours to act. If you're interested, go to mapsfitnessproducts.com and then use the code June 50 for the discount.

All right, here comes the show. For all of you fitness fanatics, those of you that train hard, you serious strength training individuals, one of the best things you could do to build muscle and strength is take time off. It's true. Studies show that oftentimes,

athletes gain the most strength during those weeks that they reduce the intensity and the volume, or sometimes take it off completely. Remember, muscle growth doesn't happen during the workout. It's the recovery process where you see that amazing thing happen. So if you haven't taken any time off in a long time, or you're constantly redlining, reduce the intensity,

reduce the volume, or take some time off. Watch what happens. It'll probably come back stronger. Did the live event prompt this with some of the questions instead that we had? Is this where this is coming from for you? No, no, I was reading. Oh, interesting, because this was a lot of,

when we break off after we do the quads and we are the, I had a lot of conversations like this too. Yeah, so that's why I totally thought that you were going that way because of that, because I had a thought. You had a lot of questions around that? Well, so I just, I was, when we left, it was something that I was gonna bring up anyway,

so it's interesting you use this as a fitness tip today. Because here we are in a room full of a lot of, you know, fitness people, they've been in it, a lot of them were health professionals, right? I don't know what percentage of the room you would say were trainers. I think at one point we asked them to raise their hand if they were coaches or trainers,

I was like half, at least half. Yeah, there's a good, decent amount. Obviously everybody's, you know, into fitness. Right. And so it's interesting that, and so, and everybody listens to the podcast. Most of all of them have been listening for years. So one, you have a group of people who've listened to the message from us for a very long time that we've been presenting, uh, two are already like well versed in fitness because they've been doing it for years, or they are an actual fitness professional,

really no shit. Yet, this is a challenge for them. So it's such a reminder to me on, man, if you have these people that grasp it, that listen to us, that are professionals in the space, and they still struggle with this conversation, like how many of the average Jane and Joes that go to the gym really don't understand this? It's interesting because the data keeps coming out on this. You know what prompted me to talk about this was my talk at the peptide congress event. And so when I did my talk, I was just looking for studies back up.

A lot of the stuff I talk about when it comes to strength training, for context, I was speaking to a room full of health practitioners. Doctors, nurses. Doctors, nurses, functional medicine practitioners who are there to learn about peptides, how to use them with their patients. And my talk had nothing to do with peptides. That's not my expertise.

It was all around strength training. So I was looking up studies, ones that I had cited before, but I just wanted, you know, I'm in a room full of doctors. Like I want to have the study, you know, that's not my expertise, it's all around strength training. So I was looking up studies, ones that I had cited before, but I just wanted, you know, I'm in a room full of doctors, like I want to have the study, you know, ready to go because anybody can say a study says, right?

Yeah. So I was looking up studies on deload weeks and there's a lot of them, there's quite a few out there. And deload weeks for people who don't know, this is when a strength athlete, like a powerlifter, will train really hard for a certain period of time. Then they'll take a week where they train what they dramatically reduced amount of intensity or volume

or both, or they'll take the week off and they call this a deload week. And studies show that during those deload weeks, many athletes see a boost in strength and muscle. And that just shows that they, we need more recovery than we think and, or we do more than is necessary to make things happen in terms of athletic performance and muscle and strength.

Anytime you go over what's necessary, all you do is compromise your recovery, right? Once Matt, if the muscle building signal was like a light switch and it's not, it's more complicated than that, but if it was like a light switch, once you's not, it's more complicated than that, but if it was like a light switch, once you turn the light switch off, leave it on, leave it alone, anything else you do is just gonna make it harder for that process to manifest

because now you're compromising recovery. So as I'm looking at these studies, it's like one of the studies, some of the data shows that, and I talked about this in my talk, the amount of strength training required to prevent muscle loss, so not build muscle, but as you age, I don talked about this in my talk, the amount of strength training required to prevent muscle loss. So not build muscle, but as you age, I don't know what the numbers show, but

it's something like for every decade you get older, you lose like five or 10%. Yeah. I think it's, I think I've read a few that are like 1% a year is kind of what. Something like that, right? It's like 10% of muscle strength and mass a year. So, uh, how much strength training is required just to stop that, not build muscle, but just prevent that.

And it's something like one workout every two weeks. So it's like so little, and that's good news because, uh, you know, a lot of people don't want to work out all the time. Uh, but for fitness fanatics, this is also good news. Falls on deaf ears. Yeah.

Maybe it's like, Hey guys, we're probably doing way more than is necessary and we will get better results if we schedule. Like you don't have to take a week off. I know how hard that is. Trust me, I'm one of those people, but we probably would get better results if like something like every six weeks or every five

weeks or so we did like this really easy week of working out where we just go in the gym and instead of doing 10 sets, we did five and we did, you know, 50% intensity that we're normally used to. And what'll probably happen is we'll get better results. I mean, that's where all the progress happens. Well, it's funny because that's what everybody wants is the actual results and to get to

that point. And I think we just, we somehow have really focused on selling the idea of like working out's good for you and like doing the work is good for you. And to really like enjoy it and figure out how to incorporate this as a lifestyle thing. And it's like, but it gets to a point where, okay, maybe they've caught onto that and they got the bug and they love training,

but lose sight of the fact that you got to do what's most beneficial for you specifically. And recovery is a huge component to that. Huge. I had a client once, I'll never forget, it was a marathon competitor. And marathon competitors were really hard for me at first to train because it was really hard for me to adjust my training To complement theirs because they don't really they were never doing so much running That and I didn't realize at time. I thought I was giving them appropriate amounts of strength training But it turned out that for a while I had to keep scaling it back till I found the right dose I'll never forget. I had this client. I don't remember how many miles they were running a week

But it's we scaled it back to one strength training workout a week and we would do like two exercises, the rest was mobility, so it was very basic, easy and simple, and then I took her running, the miles that she ran, and we cut them in half. I didn't cut them 10%, we cut them in half, and her times went through the roof. She was having, she was struggling qualifying for the Boston Marathon, cut her volume in half and her times went through the roof. She was struggling qualifying for the Boston Marathon,

cut her volume in half and I remember the conversation we had, I sat down and I said, look, we have nothing to lose. Let's just cut everything in half and let's see what happens. And in four weeks, we'll test your time. And she crushed her previous record from doing that. And of course, you know, typical trainer, I don't apply it to myself, right? It's like, oh, that's right for you, but I'll just work out as much as I can.

You know, type of deal, but I'll give some strategies by the way, cause I know there's fitness fanatics listening right now that when I say they love working out so much that when I say skip the gym or go easy, it's like, that's not going to work for me. Here's what you could do. Here's another thing you could do. Besides cutting sets and intensity, which is the best thing you could do,

volume and intensity, is go from exercises that cause more damage to exercises that cause less damage. So let's say your workout calls for barbell squats. Okay, well, instead of doing barbell squats, I'm gonna push a sled. Let's say your workout calls for deadlifts. Well, instead of a deadlift, I think I'll just do some cable rows or something like

that, or maybe some back. Or single leg deadlifts. Some back hyperextensions or single leg deadlifts. So that's another thing you can do is you can do a week of exercises that are easier on the body to give you that deload phenomenon where you come back and you're stronger. So the other tip I have for those people would be to, and I said this to several people at that talk we had, I said reevaluate your why.

Simon Sinek's book, Start With Why, such a great business book, but I find there's a lot of parallels with the advice related to remembering your why in business as the same as the whys of why you exercise and you work out. I mean, you guys saw the one lady that I kind of called out that was saying, oh, I asked her, why do you do this? Oh, it's for this, it's that.

Let's keep asking conflicting questions. Yeah, but then she was asking muscle and body fat percentage and I said, wait a second, that wasn't even in your why, why you do this, so why all the questions around that? And I ended up having these other talks or conversations with these other people. And I found myself repeating that to people. And a few of them had this very much so kind of aha moment, almost like they're like, oh my God, you're so right. I'm telling you, this is why I work out because I want to be a better husband and I want to have energy and I want to be in my 80s and be able to be mobile and do these things.

And it's like, you list all these things and nowhere in there does it say, need to train six days a week. No one says I need to be at 7% body fat. Nowhere in there says you need to have a bench press at 3.15. You guys are all asking me questions related to those things. Yeah. So, you know, reevaluating your why and just make, and then I told all those people too, I said, Hey, there's nothing wrong too with your, if your why is I want to get jacked. My goal is to get as jacked as I can and, and get on stage one day.

And like, I'm not, it's not for me to determine your why or what, but when, what I see in our space a lot, both in the professionals and in the consumer side, is people say one thing, but then their actions and behaviors around nutrition exercise contradict it. Yeah. You know, there's a reverse engineer way to do that,

right? Is instead of saying, what's my why, examine what you're doing and say, what do my actions demonstrate my why is? Yeah, but that's me doing that would, what do my actions demonstrate my why is? Yeah. But that's me doing that would be, would put a wall up. Me pointing out their why. It's better for them to re-evaluate their why and go, this is what I say I'm doing,

but then these are the things that I'm actually taking action on doing. It's like, well, if you're doing all this and you say it's because you want to be more active and be a better husband, well, okay, would the seven days a week go into the gym for an hour or better? Or actually maybe three of those hours, of those seven hours, maybe you spend an extra hour with your wife or your kid instead. And pick some, I mean, if that's truly

what you're telling me your why is, is related to being a better husband and a better wife. But then you decide that you can't miss the gym for an hour or so days. And I tell you, yes, you can. You absolutely can do that. In fact, if your why is to be a better husband, a better partner, better these things like that,

well then don't you think that dedicating that hour to doing something like that would be more beneficial? Actions are loud, much louder, aren't they? Yeah. And you know, and there's nothing wrong, again, with having different seasons of your life or maybe even your why changes where sometimes you are focused on those things. So I don't want to come off like I'm judging people that want to get jacked or want to get a bench press.

I mean, there's nothing wrong with that. But what I find is most interesting or what I see most common- Is it aligning with what you're saying? Yeah. Is, yeah, is a lot of times the, and why that's important is because it normally highlights something else going on. It normally highlights that you're using the gym to run away from something else or you're saying that this is important, but deep down actually that's not.

Maybe you're more vain, it's okay, but you don't want to admit it to yourself that you really care about. Like, so I just think it's important that you're consistently re-evaluating why you do these things and why are you going to the gym and then making sure, do your actions truly align with what you say is your main goal? Speaking of recovery, I've been doing more reading on the active ingredient in the Happy Drops, saffron. Oh yeah. Speaking of recovery, remarkable for recovery.

So I actually read a study. Saffron is? Yes dude, so the active ingredient, so there's an extract, so like Happy Drops uses this particular extract. Has this been known for a long time? I've never heard saffron in conversation. Well now you're seeing it all over the place, right?

Organifi is really good at that. They tend to put something out and then you see copycats. But I read a study that showed that they compared it to NSAIDs, so non-steroidal anti-inflammatory, for muscle soreness. And it was as effective, except they had really good strength gains. You know how you take, if you take too many anti-inflammatory drugs you can actually

prevent some of the strength gains that that occur they can come from working out. The saffron group 60% increase in strength I think at the end of 12 weeks but they felt no soreness or... Wait a second, you're telling me that Saffron is showing the same benefits as an NSAID does for things like this? In this study, I definitely would not put it in the same category of as powerful as an anti-inflammatory. Okay, because that would be like crazy.

No, no, no, no, no, no, no. You're not gonna take this if you got a migraine or you have a fever or something like that, but in this study, these young men, they did leg press was the exercise that they did for 20 reps at a high intensity and it almost eliminated their muscle soreness that they got post-workout and they got great strength gains at the end.

So it's a great supplement for recovery in the context of supplements. Of course, nothing's better than sleep and diet and all that stuff, but it's pretty awesome. Where does their saffron come from there, Doug? It's called Saffractive. That's the one. Is it a flower, an herb, what is it?

You know saffron? So saffron is a flower. They use it in cooking. Yeah, they use it in what? Cooking. Oh, they say cocaine. No, cooking. I was like, no they don't.

Dude, literally ratatouille, it was so funny, because it was like, that was one of the first ingredients, like oh, and they put saffron on it, and it was like this whole it was like, uh, that was one of the first like ingredients like, Oh, and they put saffron on it. It was like this whole experience. Dude, I gotta tell you, I met, so this, I was working out this morning at UFC, Jim again, good shout out to that Jim love that place and a younger couple come up to me and they, you know, introduced themselves. They listened to the show. And you know, you ever meet a couple, actually we did at the event. We'll talk about them too.

You ever meet a couple where you look at them and you're like, you guys hit the genetic lottery. They're both, first of all, dude was at least six five. She was probably six foot, so they're both tall. They're both really well built and athletic and fit and like, you know, seemed quite intelligent. I'm looking at them and I'm like, this is hilarious.. You guys like so I asked this, do you guys play sports or whatever and she played she's a collegiate rower which is very high level for especially for female sport you know women's. I wonder how often I

can't help but picture like I know what your kids are gonna look like. Like they're they're thinking about that ahead of time like I gotta find somebody that's gonna produce good kids. Yeah, dude. You know, good offspring. Cause they both look like, like- There has to be, I mean- Like some thought into that. I guess I never, I mean, I know

without rolling somebody on the bus, Katrina has a girlfriend that I know like, you know, shopped for her baby's daddy with like that intent. Like his genetics was like the most important thing. Yeah, yeah. Forget how smart he was or... Well, that's kind of... What he was... That's interesting.

It was all physical genetics? Yeah. It wasn't let them know, wow. She completely... That could go back far. Well, it did. They ended up not working out and aren't together and haven't been together for a long time. But I was just thinking about how many people do you think actually look for a partner based off of that?

That's one example I know. I don't think it's intentional. I think you tend to attract, I mean studies will show this. There's like a attractiveness range that people tend to match up with. So, you know, like, okay, like the couple at our dinner. Yeah. Like the dude, well, his girl didn't come there, he did,

but this guy shows up and he's, what six seven. Yeah, he's tall guy tall You know good-looking dude real fit or whatever. Yeah, nice guy, you know, we had great conversation at the VIP dinner But then when we leave his girlfriend shows up because she met up with him and she's also tall. Yeah I looked at that like you guys are gonna have like Olympic children And I looked at that like you guys are gonna have like Olympic children. It makes me curious because you know Brock Lesnar's daughter. I said that over. Have you seen his wife? I don't know what his wife looks like. Well, whatever she looks like, she got dad's genetics. Right? It looks like like a hundred percent Brock Lesnar in female form.

Yeah. Identical. Yeah. She's like a shot put champion. She's killing it and shot put. Yeah. Yeah. You know how strong you have to be in that sport? That's like pure explosive power. Yeah. And lots of, lots of technique. Technique, but also you got to be really powerful. Don't some of them also do weightlifting and stuff sometimes?

Sure. Yeah. Yeah. Like, yeah, as a crossover event. Yeah. I'm sure. But she, she crushed it. But yeah, so I'm like, you know, you see, you see this couple and you're like, oh my God, you guys are going it was a crossover event. Yeah, yeah, yeah. I'm sure. But she crushed it.

Yeah, so I'm like, you know, you see this couple and you're like, oh my God, you guys are gonna have world champion, like, children. Now, how often does it happen where that doesn't, like, there's obviously situations where you have that and then the kid ends up being 5'2", and like. Yeah. Like, that has to be super rare, right?

Just really derisive. Super rare, like that? Probably. I mean, I mean,, obviously it's your child, you love your child no matter what. But I mean, there has gotta be a part. If I was him, six six. That's when the mailman shows up and you're like,

wait a minute. Wait a minute, yeah. Is that? He's five two two. He looks like a newbie. Well, I mean, for a girl that's that tall, however smart, intelligent, and attractive and stuff, when you're 5'10 or taller as a woman, it's harder to find a guy, right?

Because you typically want to be with a guy that... Of course. So I mean, but this guy's six, what was he, six seven? He was a giant. Yeah, he was probably a big guy. Very rarely do we hang around dudes that make us feel small. Very, yeah, it's, I can count on one hand

how many times I've taken photographs of somebody where their arms go over my shoulder So which by the way, I think it's so funny when I meet we take we take so many photos when we do these things When somebody like tries to do that with me and they're shorter than me. It's like such an awkward thing I don't know if you guys experienced that or not Like being a taller guy when somebody else and I don't know that's because maybe they're used to being the taller one or something Like that and and they're trying to put their arm. No, no, go for the lower back. It just feels so awkward where I have to go

like this. I don't know what always happens. You and I for some reason always end up on the other side of the person that we're taking a picture with. We always naturally end up that way and it's always, sometimes it's awkward because our hands will touch. You guys interlock. Our fingers will touch a little bit. I know what you guys are doing our fingers will touch a little bit. I know what you guys are doing. Stop holding my hand. I hate it when you're going to, don't you hate this when you're ready to take a picture

but the camera's not ready? Yeah, so you're holding each other for like, just a long ass time. Just waiting for the camera to go off. Anyways, that was a good time. It was a really good event. Oh man, you guys missed such a great talk on these next generation GLP-1 peptides that are coming out? Oh my God.

So, oh my God. Explain to the audience and me too so I can fully, because GLP-1's been around 20 something years. Yeah. For a good chunk of those 20 years, it was basically just the semi-glutide? No. Was that not the original? No, no, no, no, no, no. Okay, what was the original? I don't know. Oh, you don't know the name? Yeah, I don't just the semi-glutite. No, was that not the original ones?

Okay. What was the original? I don't know. I don't know. You don't know the exact, I forgot the name, but like explain to people like that because you're hearing a lot of names like semi-glutite, triseptide. You're now saying another generation. And so they all fall under the GLP one category and really they're all

evolutions of them. And if I, and correct me if I'm wrong, like each time a new one comes out they find a way to like mitigate any of the things that people complain about. For example like, they improve on them. Yeah like trisipatide was the predecessor of semiglutide right? Yeah so okay so you have first second, first second, third generation right, GLP-1 agonist. So, semaglutide is an agonist for the GLP-1 receptor. They call it a single agonist GLP-1.

Then you had terzepotide, which is a double agonist, meaning it is agonizing or stimulating two different receptor sites. The next generation is known as a triple agonist. And the triple agonist, I can't remember what their, I know one of them is the GLP-1 site, I don't remember what the other one is. Maybe Doug, you can look up trisepatide,

double agonist trisepatide and see what it's, but anyway, this new generation also is causing a release of, I think I'm saying it right, glucagon or glucagon. And you would think not to do that because it counters insulin, and so they're like, we don't want that to happen. But apparently there's some other downstream effects.

Anyway, without getting all, you know, Dr. Seed's on everybody, he was funny when he was at the event. Someone asked him a peptide question, he went super technical. I was having a good time, but I knew everybody in there was like, what's he saying? Bro, everybody got glossed over.

I know. But anyway, so this doctor was up on stage talking about this next generation known as a triple agonist GLP one, and it's called, uh, Rittatroutide, Rittatroutide, and in comparison to the other GLP ones, so semaglutide in studies will cause about an 18% loss of body weight. So whatever your body weight is, 18% of your body weight will be lost. Then you got to tersepitide, it's about 20 to 22.

This new one is 25 and in women was actually as high as 27. It's even more effective for women. So just to put that in context, okay, you're 200 pounds. Yeah. That's like, what is that? 50 pound weight loss? That's a 50 pounds. Massive. Of weight loss. What does that in context, okay, you're 200 pounds. That's like, what is that? 50 pound weight loss?

That's a 50 pounds. Massive. Of weight loss. What does that say there, Doug? So don't ask me to explain this, but it's called a dual agonist. Dual agonist. Yeah. And the terzepatide has GLP-1 and GIP.

There you go. So this new one is GLP-1-GIP. What's GIP stand for by the way? Glucose dependent insulinotropic polypeptide. There you go. And then the third one was the actual glucagon. I think I'm saying it right. Glucagon like peptide one.

Yeah, well there's actually stimulating, anyway. Hits three receptors. Okay, so 25% of your body weight loss. So it's way more powerful. Okay. More, a little more effective for women. So it's way more powerful. Okay. More, a little more effective for women. Here's where it gets crazy. So I'm listening to him talk about how this is more effective. And you know what I'm thinking in my head?

Like, oh, cool. It makes you eat less than the other ones. More weight loss? Yeah. I don't know. This one makes you eat. So you lose as much or more muscle. Yeah.

So this one makes you eat less. This one makes you eat even less. This one makes you eat the least. So that's probably what's happening. That's what I'm thinking. Right. Then he goes in and he shows the data on a study where they actually controlled for calories.

This is what we wanted. Right. So you have a group that took this triple agonist GLP-1 and then you had another group who ate low calories as well. So everybody's eating the low calories. Everybody's eating the same. This group is just taking a GLP-1.

Now I would expect that the weight loss would be the same. Both groups eating, you know, certain amount percentage of calories below maintenance, it's all the same. No. The group that took this GLP-1 lost twice as much body fat. Wow. Okay. Now they lost muscle like the other group,

but the muscle lost was a smaller percentage of the overall body weight, okay, so it actually. So they figured out how to preserve it. Had a positive effect on muscle, what does that say there? Glucosapent, insulinotropic, polypeptide, glucagon like peptide, and glucagon receptor. Okay, so there's a three. So. Well, it is a 48 so there's a three. So.

Well, it is a 48 week phase two obesity study. Yes. Demonstrated weight reductions of 22.8% and 24.2. Yeah. Yeah, with the eight-day program. So the group with the GLP-1 versus the group that also ate low calories, all controlled, lost twice as much fat and lost less muscle

as a percentage of body weight. It's still lost muscle because everybody's eating less calories. Yeah, yeah. They're not having strength training, right? So you're gonna lost muscle because everybody's eating less calories. Yeah. They're not having strength training. Right. So you're going to lose muscle because your body's trying to. Sure.

Okay. Here's the other, here's the other part that's crazy. When they took them off the GLP-1 and they took the other group and said, you don't have to control your calories anymore. The group that took the GLP-1 gained the weight back much more slowly than the other group. So both of them went back into regular life,

but the GLP-1 group gained the weight back much more slowly than the other group. So both of them went back into regular life, but the GLP-1 group gained the weight back much more slowly. Now there's an obvious reason to that because they maintain more lean body mass. Lean body mass by itself at rest is going to keep you at a higher metabolism by itself. Well, here's the part that's trippy. You always expect a metabolic adaptation

when you cut your calories. Sure. Your metabolism slows down. Okay. Your body's always going to a metabolic adaptation when you cut your calories. Sure. Your metabolism slows down. Okay. Your body's always going to do this. Anytime you reduce your calories, there's ways you could try to mitigate it or whatever, strength training and all that stuff. The group that took the GLP-1 had significantly less of the metabolic

adaptation than the other group, even though they were all eating low calorie. Their metabolism did not slow. Right. Like the other group. I would attribute that to the muscle they maintained. Yes. Because if two groups. Yes, but you have to understand,

they both lost the same amount of muscle. It's just that they lost more weight on the other side. So the muscle loss was roughly the same. So what I said was, let me back up a little bit. They lost less muscle as a percentage of body weight lost. But they both lost the same muscle. Yet their metabolism didn't slow like the other group. So what's your theory on what would it treat you?

All this has to do, obviously, with the peptide itself and how it's interacting with these receptors. And by the way, none of this is what I love about these. These are just like, kind of like how I tried to, to use it, right? I didn't want, I wasn't like trying not to lose muscle. It was like, I'm just going to go and take this and allow it to take its course. These aren't people that are like trying to stay on a higher protein diet and also train and stimulate and hold on.

They were like, you take this, you take this, we'll watch your calories. You guys will match your calories and let's see what happens. That's based, according to how he presented it. Here's some more cool stuff about this, with the muscle loss, where I was tripping out. Because GLP-1s, you have other data that shows that it is pro muscle health, maybe pro muscle building to an extent.

I told you guys, this is my experience. I'm taking a really low dose, I'm not getting any appetite suppression. I keep telling you guys, I'm getting experience. Yeah. You've been microdosing. I'm taking a really low dose. I'm not getting any appetite suppression. I keep telling you guys, I'm getting these crazy pumps. It's almost anabolic for you. Yeah. Well, it increases, it drives, amino acids and glycogen in the muscle, et cetera, et cetera. This study shows like there's definitely some muscle preserving effect that's happening.

Well, trip off this, the muscle loss, this part blew me away, right? When they're, when, when you, and I, and my wife told me this, I think you commented on this as well and a couple of other people, when you take a GLP-1, it lowers your appetite, it also lowers your thirst. So people on a GLP-1 don't just eat less, they also drink less water. And because you're eating less, you're also

taking in less hydration. Something like 25% of the water that we get a day comes from our food, not just water. So you have a big reduction in hydration. Do you know what that does to muscle? Yeah. It shrinks it. Yeah.

It reduces lean body mass and it sends a signal to the body to break muscle down in combination with a calorie deficit. So. Just being less hydrated. Less hydrated, low calories, you're not strength training, say, ah, we're going to lose the muscle. I thought of that angle. Right.

So I mean, we kind of did. I mean, well, we did in the structure. Yeah, I was going to say, I mean, we did factor that in. I'm not, you know, see, you know, see that on the back here. But I mean, this was like one of the things that is in our recommendations on a daily thing is to include that.

That's right. To drink more water. Yeah. So here's the part that. Yeah, for sure. To drink more water. So here's the part that is really fun, right? So this guy's up there talking, and I love this stuff because you guys know me, I get all weird about it. So there are compounds known as osmolites.

Osmolites are compounds that, It sounds like a funny name. I know. Just to make it, you know, layman's terms, it draws water in. So something that will draw water in, right? And a great osmolite for muscle is creatine, we know this. Creatine hydrates muscle, that hydration also stimulates

muscle growth, so you want this, right? You want this to happen. But there are also other osmolites. There's two amino acids in particular that are really, really powerful osmolites. There's two amino acids in particular that are really, really powerful osmolites. Proline and glycine, okay? Two amino acids, proline and glycine. Do you know what protein is very high

in proline and glycine? Collagen. This may be the time when if you're on a GLP-1, because if you go gram per gram, whey protein's the best. And we've always said this. If the protein's really high, it doesn't matter, but if it's below the upper limit,

then it definitely makes a difference, okay? But I think in this case, if you're on GLP-1, you probably wanna go with collagen, because collagen will help improve the hydration of your muscle cells. Oh, I can't wait for this clip to go viral. I know. In fact, you need to say it right now,

like collagen protein would be the best. If you're on a GLP-1, collagen protein is probably the best protein for you. For sure. Here comes the clips. I know, I know, right? Isn't that cool? That is cool.

It is really cool to know. Yeah, interesting. Now, on the other side of it, the other side of me, right, which is thinking of the future of how these things are gonna be applied and culture and all that stuff. Holy shit, like we are talking about, this is as close as we've come,

and we're nowhere near close to this, okay, just as close as we've come to a compound that can literally like help everything in that sense. Now we don't know what a potential long-term side effects in some people doesn't work for everybody, et cetera, et cetera. Still a medical intervention, can't, still doesn't come close to changing your lifestyle.

But in terms of the context of medical interventions, I don't know anything that's even come close to something like this. It's crazy. And you just wait till they come out with fourth and fifth generation. Because you know, going into the third generation. You know Pharma right now,

seeing the money is going crazy with R&D. You know that. You know Pharma right now, seeing the money is going crazy with R&D. You know that, you know in the next five years they're gonna come out with some crazy stuff. So can we take this time then to talk a little bit? I know we briefly brought it up in a previous podcast, but I really wanna do something different than we've ever done before with,

we tend to not let the cat out of the bag with what we're doing on the business side when it comes to programs and that. But this I find is a exception to the rule because it's obviously been a hot topic for us, our space, the world. I mean, this is, uh, it's, it's rare where I feel like, uh, mainstream media crosses over with fitness, right? Like fitness doesn't make the news too much, but it's it is like the amount of people that are taking ozempic in these GLP ones every I don't know you guys know anybody yet who doesn't know somebody who's either on one or taking those.

My 14 year old daughter knows what it is. Yeah, I mean it's it's become that big of a deal which highlights uh you know why why we wanted to be ahead of this, right? And why, like we've got questioned in the forum recently, they, oh, they're talking about peptides so much. Well, that's because we've been doing this for over 20 years. And this industry shaking. Yes. And I, and I like to think that we tend to see things ahead of the average person when it's going to move an industry. And we knew when the more and more we dug into this like, holy shit, this is going to shake our industry up more than probably anything that we've seen in our lifetime.

Look, even more than you're seeing than you think. That's still early to talk about, but there's a phase three trial right now on these, these triple agonist GLP ones for autoimmune issues, osteoarthritis, not even for weight loss. Wow. Yeah, dude. So, uh, this is a big deal.

And when you said, I want to clarify for people listening, you said we want to get ahead of this. He doesn't mean from a business standpoint. We want to get ahead of this because, okay, Jolene Brighton's a great example. Jolene Brighton is like, I love the way she communicates birth control pills. Birth control pills have been around for decades now.

It totally shifted culture. And for a long time, the way they were presented was, no side effects, it's fine, everybody take it. Oh, you have acne, take birth control. Oh, you have an irregular period, take birth control. Like, just without anybody really talking about the potential negatives and how it makes you choose your mate. You know, like women choose men differently

when they're on birth control. It can affect your hormones long term. It could, all these other things. And Dr. Gillian Brighton really presents us well. Imagine if she was around when birth control first came out to be able to, hey everybody, yes this works. But, let me explain some of these other things to consider.

That's what we're trying to do. What we're trying to do is get ahead of the wave that is inevitable with these things and we're gonna say, look, here's how you do it right, here's how you do it wrong, here are the things you can do to mitigate these potential negatives, here's who it's for, here's right. Here's your guard rails. Here are the things you can do to mitigate these potential negatives Here's who it's for. Here's definitely who it's not for and Because we tend to set the the the you know the precedent in our space because our podcast reaches so many people

We want to say it loud and first so that all the morons that follow us who try to say something different A lot of people are like that's not what I heard. That's actually wrong Yeah, and that's the way it needs to be presented. So we are going to be coming out with a course around this and we're actually gonna personally coach, how many people, 50? 50 is the plan right now. And the idea of this, we've never done this, right?

So we've been doing Mind Pump for almost 10 years, in January it'll be 10 years. And we've never made time personally to coach people through a program, just it's not feasible or equitable for us to do that. We've got so many things on our plate. But that just shows you again why we think it's so important is that we're going to take a cohort of probably 50 people that we're going to go take cohort of probably 50 people, that we're going to go take them through a three-month program, how long the program is. And part of the idea of that is less of the business side of it and more of just to give

us even greater insight. Obviously we've been- And we're going to coach them on exercise and nutrition. They're on their own- Behaviors and everything. Yes, all that stuff. We want to know. It's like a test case for us.

Both Dr. Tina and Dr. Seed were so excited that we were leading the charge in this, in the fitness space, and wanting to make a difference in this and really communicate this the right way, that when I offered to hire them to come on board to help support this, not only support us in creating it and writing it out, but also by coming into the private forum that will have access to them, which will be the 50 people that we take through this. They are gonna be in there every month and doing live talks and questions for those 50 people,

and they offer those services to us. Now, we are accepting now people who are interested. We're not gonna say, we're not gonna tell, you know, so you could essentially get a wait list, right? Is that what it is? Well, no, the idea right now is cause this is going to take us probably about 30 to 60 days to get this all out and organized. We've been working on it for a while now.

Um, it, it, it's, it's not going to be cheap. I'll just be direct to go through this process with us, um, to go through this coaching, to get this kind of one-on-one attention from all of us. But we do want to do it for at least 50 people right now and see how we can impact them. So this is people that would be potentially interested in that. So if you go and you sign up, you'll be the first group of people that will even let know. So as soon as it's all together, obviously sometimes when we create content, for example, this right here is gonna take a week to get out. Whereas if I had access to the say, 100, 200, 400 or 4,000 people that might be interested in it,

we can send an email out saying, hey, first 50 that wanna sign up for this, here you go. And so if it's something that you're interested in or like I have a client who is going to pay for her family member to go through this, she doesn't need to do it, but she has a sibling who she really, really knows needs help. She obviously trusts us to coach her and take her through it. She's going to buy and purchase the GLP-1 for her and get her all set up.

So it doesn't necessarily even have to be you. If you have a family member that you know is either going to be taking it or already taking it, and you would want them coached by us to go through it, you can also do that too. So it's coachglp1.com and you can go and sign up, right? Yep. And then you'll get notified. Yeah, you're gonna do,

it's a landing page where you'll just put in a couple of things. I don't know, I think Doug put two or three things in there, personal information, and then you'll now be on a list, and then that list will be notified before anybody else on when this goes live, because what we wanna do is for people that may be interested, but then aren't on a GLP-1

that we'll be getting on, we wanna give them enough time to be able to get a hold of all the peptides and do that so that we can bring this group all together one time through this. So I gotta ask you guys a question, because we're talking about- Be one of the osmolytes. The osmolytes.

Does that sound- I love it, dude. It's like- I'm an osmolyte. It's either that or it's like, I kept thinking it's like midichlorians, you know, for a star, it's like, you know, that's just such a cool word to describe it.

All right, so I gotta ask you guys, you're honest, because I'm gonna tell you guys what I did, but I need to know first and honest, because I don't wanna say what I did if it didn't work really well. So I've done a lot of, I've done a few, you guys have seen me do a few talks in front of live groups.

For me, the audience doesn't know. Audience doesn't know for me, talking in front of camera, no problem, I can do it. Eyes closed, totally comfortable. When I talk in front of a live group, sometimes I can get nervous. And then this was also, these weren't our fans, this was for someone else.

I didn't think you looked nervous at all. Okay, so compared to some of my other talks, how did I do? I thought it was one of the best talks you've ever done. Okay, so I did something different than I've done ever before. Two things. One is I use prayer, which is now part of my routine now.

So I use prayer. The other one is I use BrainFM, Focus. Oh, interesting. Yeah, I put BrainFM, Focus on. Heading in, before? Heading in and thinking about what I wanted to talk about. And you know how it works, right? You put Focus on, you listen to it,

and for the first three, four minutes, you don't notice anything, and then all of a sudden I'm like, I'm on fire. So I just went through every kind of step. Did you pray while you were listening to Focus or did you do them separately? That was right before. Yeah, right outside the door.

Maybe it'd be interesting to do it at the same time. At the same time? Maybe get you connected to God better. I don't know if I need brain. How about that brain event for a commercial essay? Get better connected to God. I'm not gonna say that live. I didn't do it, but I did it right before I walked in

outside the door. Okay. You know, I just, you know. Yeah, I thought the points were very live. I didn't do it, but I did it right before I walked in outside the door Okay, you know, I just okay. Yeah, I thought it was the the points were very clear your examples You killed a great dude, like yeah, everybody was engaged. So yeah, it was definitely one of those I think well because you've also been doing a tour and talking about like this topic You've been able to hone in on that but presenting it like was the first time I saw it all kind of really gel. Yeah, the difference was definitely nerves. It just, I felt very calm. I didn't feel hyped,

because hyped is also nervous. If I get hyped, it's also a nervous reaction for me, right? I felt very calm. It's such an art to be able to do what you do, and especially in front of an audience like that. It's one thing talking to your subordinates or even like your peers but to talk to an elevated group like that where there's doctors, health practitioners, that you are you know nurses, functional medicine, like a lot of very brilliant people that you're having in communication. It's such a, it's such a, it's such a find it. And it's for someone watching, it's amazing. And I have such an

appreciation for it because you have this ability to communicate something that is very hard for the average person to understand. And you can distill that down. So it's digestible for most people. Simultaneously, you know how to let your peers or people that might be first time know you and they're doctors and like, who the fuck is this meathead talking? You have a really, really good way of letting you know that I know my shit without also coming off like a lot of doctors do.

The condescending. Yeah, like doctors come off sometimes a little bit God complex and over deliver on the how smart I am You know how to just just give you a little bit enough So, you know like oh he knows his shit But then not to get consumed by that and caught up in I need to tell everybody how smart I am You're more focused on making a connection to the people you're talking to I just not a lot of people know how to do that Really? Well, and it's uh, it's more than just intelligence. It's a it not a lot of people know how to do that really well. And it's more than just intelligence.

It's a true art to be able to do that. Well, I appreciate that. Well, no, I felt very calm going into it, very calm and comfortable. And what I did is the morning of is I took a cold shower, cause that helps. Then I put the Brain FM on and just kind of went through in my head what I was going to talk about and I felt very organized. You know what it is? I felt

organized and focused. You know what I mean? Yeah. When you're going to do something, you just feel organized about it. And then of course, going back on stage, I just, you know, said a prayer, you know, for just to submit. So for whatever, you know, he wants for me. Yeah. And so I felt great going up there and talking and had a great time. But you know what helps? Here's what works for you. I'm gonna tell people listening right now, if you're in a position where you need to be, you're gonna be talking to a very intelligent crowd,

when you work out, it works in your favor because I know what happens. I know that people down there looking at me are like, oh, Meathead. Oh man. Yeah, so I don't have to say much for at me are like, oh, Meathead. Oh man. Yeah, so I don't have to say much for them to be like, oh, he's not a meathead after all. We've always said that that was the only,

that was like the reason why this show didn't write. I mean, how long have we been referred to as the bros, right? I mean, if you can come off as that, like, it's like the movie who you're told isn't gonna be a good movie, then you find out, oh, it's a really good movie. You're like, oh, he's gonna be really dumb. He's like, he's kind of smart really dumb. I set the bar real low. He's kind of smart, actually.

Yeah, yeah. Look at that meathead right there. Did he just say mitochondria? No, there's a real art to that. And it takes a lot of intelligence, but it's more than just intelligence. I mean, a perfect example, I mean, look how brilliant Dr. Seeds is.

I mean, the way he can communicate peptides is like, you know, his ability is unproven. But then look at him trying to deliver a joke and poke fun at me and then it not land whatsoever. Bro, he comes on stage and I don't know what he was trying to do. Like he was trying to say you're fat or was he trying to say what was he trying to do? Well, so we were all four sitting in our director chairs. So the whole audience, the whole audience you could tell was confused.

Everybody was confused. He hit you in the belly. He was sitting next to me and he was talking. And so I'm sitting like, you know, I'm like, I'm like slouched over like, and we're in these director chairs with that. And he's talking and then he looks over and he kind of, kind of hits me in the belly and goes,

what's up with this? Yeah, what's this? And he's like looking at my stomach, and he's pointing at it. And I'm like, oh really? Oh God. And then I'm like, well I'm out, give me a break. I haven't really worked out much in the last month

or whatever like that. Right? And he kind of like went in on it a couple times, and then kind of tried to get you guys to pile in too, and be like, what's going on guys? And he's like pointing at it. And everyone's like, oh, the whole audience is like, oh, like this.

And I was like, Jesus, what was that all about? And so about and so like I don't know right after that it was between questions I stood up and like you know casually like showed my abs to show people that like I'm really not that fat. I promise You right I love dr. C. Yeah, he's trying roast He's one of the he's like one of the boys, you know what I mean? I mean, obviously the brilliant right but first off just have you dressed he was he wearing Versace Oh, bro. He was so he looked For it, bro. He's so swaggy the glasses the beard and just walked around like this is like the hottest old dude ever seen My life. No, no, he's just like so he came up to dog Yeah, he came up to Doug afterwards and said you were looking no, so he took so Doug What did he say to he came up to you afterwards. And said you were looking really thin.

So Doug, what did he say to you? He came up to you. I think he felt bad. Yeah, he was saying that you were so thin. Yeah. That makes sense because when he saw you, he was 20 pounds heavier. Yeah, it totally makes sense.

I've lost all kinds of weight. I don't think anybody got that, though. No, nobody thought that. It looked like he was saying you were fat. Yeah, because he was gesturing towards my stomach and looking down. It wasn't like he was like, you know, he did that if he would have grabbed my arms,

like he was squeezing my bicep, I would have totally received it that way. But it was like, he like pat me on the, on the belly or pointed at my belly. It was like, yeah, nobody knew that. And all it, and Doug was the first person to enlighten me that he didn't mean that. Cause up until the whole thing was over and you said that I was almost certain that he was it was like a fat joke. I do. It wasn't. Welcome to the club. What did you think Andrew watching? Did you? I took it like how Doug just mentioned it because Sal had just said to him Dr. C's you look so great and then like immediately after he turned to you

and was like oh look at this guy. Oh so you actually got it the right way. Yeah. Oh, interesting. You're the first person to say that because Jerry and everybody else, I talked to, yeah, they all thought it was the other way. So I didn't, I didn't think that sucks when you make a joke and then the person takes it totally the wrong way. Yeah. You ever do that? Or you make a joke. I mean, I felt like, I felt like we were all caught off guard. You guys would have would have rolled with it if it was like making fun of my size and we would have played right into that. You know what I'm saying? And yeah, no, I totally did not.

It went right over my head. But I mean, point of that is just like, there's an example, right? Like brilliant, brilliant man, brilliant, brilliant speaker, delivering jokes to a live audience. Not by strength. It's all right. What's going on with your strengths?

Yeah, so there's an art to that, man. There's an art to be able to connect to live audience, not by strength. It's all right. It's all about your strengths. Yeah, so there's an art to that, man. There's an art to be able to connect to an audience, to throw a joke in there, to let you know how smart I am. And I just think that you do that masterfully. Oh, thank you. I appreciate that. I really do. I think you have this ability to,

you can take somebody who knows nothing about fitness and engage them into your conversation while not losing the doctors and vice versa, which that to me. I just get excited because you're, you're sort of in that, that pool now. Like, so we're, we're actually really literally connecting with physicians. And so it's like, this is becoming a bridge now with what we've been talking about forever, but now we get the, the, the power of the physicians. This was a dream of mine two decades ago.

When I opened my studio, my goal was to merge medicine with fitness, with wellness. They're all sort of separate. And then I did have a lot of clients that were doctors at the time. And then they started referring me to patients. I'm like, man, if we could just get everybody to work together, you know, not get doctors to understand how to train people. Not going to happen. They know their expertise. Just team up.

And not get trainers to become doctors. It's not going to happen. But yes, work together. And Dr. Seitz came up on stage and he said that exact thing. He says, we need to bridge the gap because he's such a fitness guy. Like when you meet the guy, he's fit. Like the dude's jacked. He works out. He understands the benefits and the value more than the average doctor okay maybe that's why the joke didn't let I've never had a doctor like make fun of me for being smaller than them I've been more jacked every doctor so maybe that was all my bad I guess the first time ever maybe you are a little more jacked.

Anyway, I got, I got, uh, I got a scary joke. I just carry jokes. Scary study for you guys. I just read a study on fatty deposits. They did an analysis of fatty deposits, uh, in blood clots. You know what they found? Microplastics, tons and tons of microplastics in blood clots and the heart, brain and the legs, shards of plastic from larger chunks have been found inside more than 50%. So more than half are, are, are found in there. And I, I'm sure it's playing a role. Dude. So that's really it. It's like, you think that you're just, okay, microplastics was the big deal. You're just going to like pass through,

but now they're getting into our system, our organs and everything else. And they're built, they build up in your liver, they find them in the liver, they find them in the kidneys, they find them in men's testicles. Yeah, that's super problematic. And in your blood, wow. Yeah, dude, and cause they're everywhere.

And when you understand what most autoimmune disease comes from with that, you have to think for sure that is influencing a big. Why wouldn't it? It's a foreign object in the body. And that's what autoimmune disease comes from with that you have to think for sure that is influencing a big why wouldn't it it's a force an object in the body that's what autoimmune is autoimmune is your body response attacking itself yes attacking itself and responding because it's got a foreign invader and it's but I mean damn make and it makes so much sense that that's why we've seen an explosion in autoimmune dude I gotta tell you and I feel stupid drinking out of a plastic bottle of water because they find microplastics in these things.

But at home I get filtered water and I get shipped to me in glass containers. So big glass containers because of that. Because you know, just the manufacturing process of like when the, you know, goes through the machine, fill it with water, put the cap on, little tiny microscopic bits of plastic get in the water and you wouldn't, you can't tell unless you get a microscope. Well, and the thing is that one time or the few of those, isn't so, it's all year. The more and more we're learning is that.

This wasn't an issue, well, at least not with plastic bottles, when I was a kid, do you guys remember when drinking out of plastic bottles became popular? Well, bro, there was, you know that when we were kids, they didn't even sell water. No. You didn't buy water. How crazy is that? You sound like a cave you. You know that when we were kids, they didn't even sell water. No, I know you didn't buy water. You didn't buy how crazy you sound like a caveman. Thinking about that for a second. When we were kids, they didn't even sell bottled water. They did. But now that

you were rich, you bought avion. I should drink out of a hose. Yeah, exactly. But there's like you go to a, you go to a seven 11 or grocery store. I mean, there's literally two or three doors are responsible to all the different brands of bottled and plastic water and canned water now that's out there. That wasn't even a market. It's wild. Do you remember drinking out of the hose? But do you remember that you had to let, especially if it was hot outside, you had to burn your mouth with the freaking hot water that came out first, the one I was sitting in the hose? Oh my God, dude.

That shit got hot, dude. It tasted like that nasty, like, rubber. Yeah, that's gross. Kids are funny too now. I was at the park yesterday with my kids and there's a water fountain there. And my daughter's like, did you bring water? And I'm like, no, no, no, go drink the water fountain.

And all the kids are like, ew. Like, it's a water fountain. What are you talking about, dude? We used to drink out of everything. I mean, how horrible is it that part of why we went away from that is because you're like, oh my God, it's so dirty and the rubber from the hose, but is the plastic actually worse than the rubber?

Traded out, yeah, some worse. That would be crazy if that's true. That would be crazy. I heard, I don't know how true this is. Isn't well water supposed to be the best? If you have a well, isn't that supposed to be the best? Should be, as long if that's true. That would be crazy. I heard, I don't know how true this is. Isn't well water supposed to be the best? If you have a well, isn't that supposed to be the best? Should be, as long as it's clean. Natural filtering happening there, right?

I've never had a well. I've never had well water. Limestone. Did you have well water, Justin? We had well water, yes, when I was at my old place. You did? And that's where you got all your water for drinking? Yep.

Yeah, our whole house. I grew up, yeah, we did too. You did too? When I lived up there. How does a well work? Does it collect rainwater? Yep. Oh. Yeah, our whole house did. We did two of that. You did two? Mm-hmm. When I lived up there. How does a well work? Does it collect rainwater? What is that?

No. I think you go deep enough. Yeah, it goes. There's groundwater. And it just goes through the ground into, OK. Yeah. I don't know anything about this. Like, what's a well?

When you were talking about the GLP one, and we were talking about how we're going to coach, did you give the, um, the, oh, OK. I did. Coach GLP one. My bad. I don't remember if you said it or not. .com.

I had, did you guys at all, like, check out Elon Musk I did. Oh, OK. Coach GLP1. I don't remember if you said it or not..com. Did you guys at all check out Elon Musk and some of the new things like Tesla's going to be doing in the future? I think he was doing some announcement to shareholders and whatnot. But I figured especially Adam would be interested in this. So I guess they're're gonna have a fleet of Teslas that are just devoted to like Robo taxi, but in the

future, your own personal Tesla, you can just like click onto their app and then put it into the fleet as an option to make money while you're gone. Brilliant. Right. So it's like it combos like the Airbnb and like a Uber within their own system. That is that's really like, dude, this could even like, you know, within a short amount of time,

actually pay for your payments just by putting it in the fleet for people to use. Imagine you're at work for eight hours. So park your car outside, hit the app and the car goes and works while you're working. Wow. That is crazy. That is crazy. That is sick. I was like, this guy is on another level. He is because- See, something like that would make me buy a Tesla. I know. I was uninterested until I heard that.

I was like, oh, wow. Because I'm not really into the cars. Like, I'm not a Tesla guy at all. But that's cool. That is really cool to be able- and it all automated, too, to where you could just set it up where it's like, oh, have this thing. I work from this. Imagine that.

Imagine like right now. Yeah, a few hours even. I work from this. Imagine that, imagine like right now, our car's being parked out in the parking lot right now. Imagine if it was making us money while you're sitting here working. And it will, yeah, he's like, 100% this will. That is, you know why that's so brilliant too, is trying for a company to build a fleet that does that on its own.

How did I not hear about that? Think of a company that's like, we're gonna build a fleet of ro that on its own? Like think of a company that's like, we're gonna build a fleet of robo taxis. Tesla's gonna do it faster, because people are buying the cars and doing it themselves. They've already been testing it, yeah, in the market. Wow, I'm blown away.

I did not know they were doing that already. That is brilliant. It is. I wonder how many people, this is gonna be a weird market. Is it gonna drive the cost of the? Cars up or down? Yeah, and or. So here's. Like, because there's gonna be a lot of people that aren't gonna own a car then. Is it gonna drive the cost of the? Cars up or down? Yeah, and or.

So here's. Like, cause there's gonna be a lot of people that aren't gonna own a car then. Well, maybe. So I actually thought that was gonna happen when Turo came on. And Turo's been around for quite a while now. I mean, that we were gonna move away from this.

And there's some people that have, right? We have friends. Tom Bilyeu is an example. You know, guys are. Yeah, a guy's a gajillionaire and he doesn't have a car. You know, he literally Ubers everywhere. So he's somebody for sure that would take advantage of this. But there's still a large or a greater majority of people that still, I would have both.

That's what I would do. Yeah. So I would, I wouldn't own less cars. I actually own one more car. And the way I would look at it is like the car that gets me to and from work that I don't give two shits about that I don't mind other going out to drive other people. I would, I would hope that I could make that car basically pay for itself,

because I have my own, like I have my commuter car that I drove today, right? That's my car that I would consider like the car I care less about, I don't take good care of it, I would say in comparison. And so I would love if it was being, there's a lot of people too. And then I have my cars that I don't want anybody to drive.

But imagine working from home, or you're a stay at home parent or there's a lot of people like that they just have the car parked. Yeah. And you're like I'm not going anywhere tomorrow the day after you plug you just put it on the app and go make some money. I mean it reminds me of the when I told you about that app for like people in San Francisco the that rent they're actually spaced in front of their house by the hour like that. I mean imagine that like you're like a person lives in San Francisco.

Like you could have your parking spot for your house being rented out all day long. The car's driving around making money like that. I mean that's inside your house. By the way, that's the, that's one of the most Adam thoughts. How else can I stack this with other ways? I'm already thinking there's probably going to be smart investor people out there that are going to buy a fleet of them themselves and then that's their cash money. That's what Turo did, right?

And obviously some people bid off more than they could chew in areas where the demand was high during COVID and not so high now. But there's a lot of people that, and I've met several of Turo owners, that they started it with one or two cars. They saw how quick and probable it was, and they just bought a whole fleet of cars. They got like 12 of them. And basically becoming their own little enterprise.

You know what I'm saying? And renting out vehicles because as long as it was covering the payment and insurance and all the expenses, they basically were gaining a car with a little bit of cash flow like it's a no-brainer. Awesome. Yeah, all right, so the shout out, we mentioned it earlier, coachglp1.com. Get in there.

We will notify you when it's time for us to take on clients ourselves. We'll actually coach you ourselves. You have to be on a GLP one, of course, to be in this group. So it's coachglp1.com. Butcher Box delivers grass-fed meat, heritage pork, wild caught fish to your door. If you want to eat healthy meat but you don't want to spend a lot of money, ButcherBox is the best company in the world. And right now if you go through our link, you can get your choice of bone-in chicken

thighs, top sirloin, or salmon in every single box added for free for an entire year. Plus you'll get $20 off. Go check them out. Go to ButcherBox.com forward slash mind pump all right back to the show our first caller is Casey from Oregon hey Casey how can we help you you doing hello hello hi guys I'm doing well thank you so much for having me on I'm super grateful to be here and of course I have to at least touch on the thank you. So just really quick I could go on and on about how awesome each one of you are and your team is and just the impact that you guys have had

on me and a lot of other people is really special so thank you for that. And then one specific thing I need to touch on because it's the most important thing in this life and it's just salad's been super cool to hear about your spiritual journey and I'm just I'm it's awesome that you have found Jesus and to get to experience his love so thank you for sharing that that's awesome thank you yeah um okay so my question is about an episode that you guys did a couple of months ago It's the 90 days to get ready for summer plan And I have the protocols and written form if we need to address that but other than that, I'll just read my question

Okay, so I started following the 90 days to get ready for summer plan at the beginning of May after spending the previous four months training for a half marathon. I was super excited to start rebuilding my strength after not being able to lift heavy for over a year due to an injury and to do some body recomps. So I decided to pair the 90 day plan with anabolic. Fast forward to the end of May

and I found out that I was pregnant. I was just finishing up the first 30 day phase of that plan. I felt like I was in a pretty good place with most of those habits. And so now I'm in month two. I'm almost seven weeks pregnant and I really want to continue on with the plan, but I'm not sure if I should. I've been tracking my food steps and hitting my protein goals, but ultimately month two, as you guys know, is in preparation for month three,

which is to adjust my caloric intake or movement, depending on if I'd like to build muscle or lose fat. And obviously those kinds of goals should not be on my mind anymore, since I'm growing a human, but I'm wondering if there's a way for me to modify the rules of the plan to coincide with my pregnancy. Um, and the main items I'm unsure would be my protein goal.

And if I should still be trying to gain my strength back. So I love to hear you guys' thoughts. Really, really good question. Um. I'm glad you're asking this because I've trained a lot of clients where this happened in the middle of our training. And really the big adjustments are really based off of how you feel. There's nothing that you really have to do differently. I definitely don't want you to cut. So we don't want you to have to, we don't want you to

try to reduce body fat by reducing food intake. Not a good idea while you're pregnant. And then exercise wise, you could do all the exercises so long as they feel okay. What tends to happen is as your baby grows, some exercises will just feel uncomfortable. Split stance exercises can start to feel uncomfortable. Obviously core exercises, you know, they're going to change. You're probably not going to want to do, you know, especially in the third trimester something like a bent over barbell row. You might want to do it

supported like a cable or knee on the bench type of a row. Seated row. Or a seated row. So you're really, that's pretty much it. It's like based off of how you feel. As far as trying to get stronger, that's that's fine, but you, what you don't want to do is try like push so hard. You're, you're, you're really pushing the limits. You don't want to do that while you're pregnant because, uh, well, there's a few different reasons, your risk of injury goes up because of the loosening

of your joints and your ligaments because your muscle recruitment patterns around the core and the pelvic floor start to change that can also increase risk of injury. And then of course, the obvious, you want to overstress the body while you're pregnant. So you just proceed as usual. Don't try to cut or lose weight and then really just pay attention to your body. Do I feel more tired than normal? Do I feel nauseous? This exercise feels awkward. My, my belly's getting in the way maybe during the third trimester or I don't feel like I could get, I could really do this movement properly. Then,

then you just replace it with something else. Yeah, I really don't, I really don't want you trying to make gains in any direction, right? Either getting leaner gains or building muscle and building strength gains. Really at this point, how far along we are, it's, can I maintain what I've already currently got to strength gains, really at this point, uh, how far along we are. It's can I maintain what I've already currently got to strength wise body fat percentage wise in just by maintaining what you've been doing. And that is a huge win.

I mean, the ability, cause obviously you'll feel your energy up and down and better days than others. And obviously you now, your, your tummy is growing and so that makes it uncomfortable. So the fact that you could still do a lot of the things, that's a massive win. So if you can just continue to maintain, uh, the momentum that you already have, I think that the

biggest mistake people make in pregnancy is trying to make new moves, is trying to, you know, I get- They push harder. Yeah. I get clients that are all sudden, all sudden getting pregnant and they're just got pregnant. They're like, Hey, now, Adam, I want to do this and that. It's like, well, we should have laid the foundation

before. This is not the time to start trying to make moves. Right now, it's about the baby and taking care of the little one that you're growing. So that would be the main thing that I would just remind you and to listen to your body. And, you know, there's going to be times when you probably have to back off intensity a little bit that's totally fine. And there's gonna be times where you feel great and it's okay to to push it. I just wouldn't want you trying to hit PRs and really push your limits at this time right now. It's just keep stay mobile,

stay moving, stay strong. That in itself is going to really benefit you when it comes to post pregnancy. Yeah, I've had a lot of female clients get stronger through pregnancy, but what we did is we maintained a moderate level of intensity. And so when the weight just felt light, we just added more weight. But what we didn't do is like, okay, today we're going to try and add five pounds to your lift or 10 pounds to your lift. It was really just, we're maintaining this moderate, moderate high intensity, we're not going to failure, we're not going crazy with our workouts. And then when it's like, wow, this feels too easy,

all right, we'll add a little bit of weight type of deal, which is totally fine. But Adam hit the nail on the head, it's like what you don't wanna do, and what you see a lot of times with women is, oh my God, I'm pregnant, I wanna make sure that I don't gain too much weight post pregnancy I want to bounce back real quick so they start to chase this goal while they're pregnant which is it's not gonna work it just won't work okay so a couple of just

clarifying questions from that if I may. So when you say not to like, start adding new things that I'm not used to or anything, where since I haven't been technically consistently strength training for like the last year or so I just got back into it after being very consistent for a lot of years. So it doesn't feel like what I'm doing is new in pushing my limits or anything but would you say that it is because I have taken the last year off? Yeah so okay so when you look at the exercises and the movements I'll give you the ones to look out for especially towards the third trimester okay Okay, split stance exercises, single leg,

anything, balance, anything, tends to, the pelvis has to support itself through that torsion, and during pregnancy you can develop, I can't remember the term, pelvic synthesis pain, I think it's called, and so like, one-legged toe touches and balance and that can aggravate that. Anything laying on your belly. Yeah. Laying on your belly, laying on your back flat during the third trimester

that can not feel so good. Um, so you can do new exercises, but you got to just really feel good while you're doing them. So they go through the motion and feel good and then don't push the intensity too high, but it's gonna be a lot of bilateral stuff, squats, sumo, sumo exercises we start using towards the third trimester. You wanna be more supported in the third trimester and that's really it.

It's like the stability, instability kind of component of training. We're gonna wanna kind of reduce that a bit. So just because I mean, your core is different, it's gonna be expanding,'s needs to make room. So it's going to feel completely different. Listen to your body. Yeah. As you go through this, listen to your, as you go through it, if it feels really awkward and weird, change the exercise.

Are you like, you're in the first trimester now. Have you gotten any of the classic like nausea, morning sickness? in the first trimester now, have you getting any of that classic like nausea, morning sickness? Um, luckily none of those specifically just starting last weekend. I think I've been experiencing more fatigue than I normally do. So that's been the biggest one. Yeah. Okay.

Well, well good for you. That first trimester. This is what I meant by like, so when you have those days of fatigue back off the intensity, you know, or maybe sometimes that's a day you just go for a walk. That's right. So you've done a great job already of laying a nice foundation. You've got a history of lifting weights before. So you're already putting yourself in a really nice position.

The biggest mistake we can make in this situation is trying to do too much. You doing anything physically inactive is going to be positive for the body. And so if you notice as you're going through these movements, if there's anything that just doesn't feel right, feels right, change it out, change it out for something else. Or if you feel like, man, I am just really dragging ass today or my body does not feel good, or I'm having a little bit of nausea,

like that's not the day to go try and really get after the gym. I mean, that's a day where maybe we go for a walk, maybe we do a couple movements, see how you feel. Like just listen to your body here. Stay consistent with your activity and movement. I think that's going to serve you. But we're not chasing PRs.

Now, when you're cleared for activity after you have the baby, MapStarter is a really good program for postpartum. It's a really, really good program for postpartum. program for postpartum. It's a really, really good program for postpartum. Only after you're cleared and if there's no major injury or anything like that. And then go to muscle mommy. And then you can go to muscle mommy, yeah.

Yeah, yeah. But do you have MapStarter? I do not, no. Oh, perfect, we'll send it to you. Perfect program for after you have the baby and everything's and you're cleared to move. Thank you guys. Okay, so being in my, my very, very early on, assuming I'm listening to my body, and taking it easy when I

need to take it easy. Am I okay to at least like, push it, push my limits a little bit in the gym since I'm so early on? How? Okay, let me ask you this because I don't, I don't know you. So I would know this if you were my client and I would know your tendencies. So some people I would say no and other people I would be like, yeah, I think you can. Do you have a tendency to overtrain? Do you have a tendency? What do you do now? Cause or going into this, like what did you do prior to that? Well, I'm currently doing anabolic prior to that. I was training for half marathon do prior to that? Well, I'm currently doing anabolic. Prior to that, I was training for half marathon

and prior to that I was injured for a year. So I wasn't doing really much of anything. Are you someone that tends to overdo it? Or are you pretty good? I can, but I feel like I found a good balance. I think the hardest part is just I've been out of it for so long and I was so excited to get back into it. And so I choose it'll help you because you've been at it for so long and it's so

new, you don't need to do much to get your body to respond. So if you feel like, Ooh, I want to go a little harder air on the side of less. And then you'll, and that'll probably be correct. Yeah. If it's E if it was easy, I'd say, okay, we can add some weight and then, okay. It just needs to be challenging. It does not need to be really challenging. I mean you I want you moving with Perfect form and technique. I'm okay with the weight being heavy enough to where it's challenging you

But I most certainly don't want you shaking all over the place to finish your way veins popping out your yeah Yeah, I just I just and but I'm also asking you as you go through, it was like, Cassie, is that really easy? Is that really easy? Yeah, that's really easy. Okay, let's add some weight. How about now, is that still, yeah, it's a little bit more, but still pretty easy.

Okay, add a little bit more weight. How'd that feel? Like, oh, that was challenging. I think I could do more, but that was challenging. Okay, it's challenging, that's good enough. If you feel worse at the end of your workout than you did starting it, you did too much probably. Okay, great, thank you guys so much. I appreciate you. too much probably. Okay. Great. Thank you guys so much.

I appreciate you. Congratulations. Yeah. Thank you. Future muscle mommy. All right. Yep. Bye guys.

That's great. Have you, do you guys have a lot of experience training? A ton. Ton. Yeah. Ton. Yeah. I heard a lot.

I had a lot of moms. Have you, I had, uh, I've had several clients that I trained for years and then they got pregnant and then I trained them and were pregnant and then they had the baby and I trained for years, and then they got pregnant, and then I trained them when they were pregnant, and then they had the baby, and then I trained them post. It's all varied too, in terms of, yeah, like you said, the first trimester, some had really, you know, the morning sickness, like bad, you know,

and it just varies from person to person. I trained many moms, like, up until that sucker popped out. Like, literally a week or two before, we were lifting weights still. So you'd be amazing. But I really, it's like how I tell people getting ready for competing for a show. Yeah, like pre-contest.

Pre-contest, yeah. It's like the real work is done in the off season. So if we were comparing the two, like being pregnant is being on season, right? So it's like, once you have the baby, it's like at this point, the real work was done before. Now you're just kind of maintaining movement. Trying to be consistent.

Yeah, maintaining strength. I'm trying to lose as little muscle as possible. And the other thing to consider too is, I can't remember, I think the name of the hormone that's really, it's elastin, if I'm not mistaken, maybe don't look it up, but your joints and your body, especially towards the end, starts to loosen up in preparation for childbirth.

And so exercises that place you in these kind of positions where there's the pelvis is twisting or torquing, and it needs to stabilize, it could cause major pain in pregnant women. I've heard pregnant women refer to it as like lightning crotch, they'll say where the there's like a ligament there the pelvis that gets loosened and inflamed and then it's like they just it feels like terrible pain. So you know I learned that early on as a trainer with some of my you know pregnant clients but it's a good time

it's great and you know elastin it is elastin awesome. But yeah it's one of the best things you can do when you're pregnant is strength train. I, the recovery is so much better afterwards. Our next caller is Marissa from California. Hi Marissa. How can we help you? Hi, good morning. Good morning.

Thanks for taking my question. I'll get right into it. Um, I have it written here so I don't be too far off track. So I'm 36 years old. I'm 5'6 and I weigh 145 pounds. I've been training and going to the gym since I was 15 years old and I've been yo-yo dieting since middle school. At the beginning of this year I started a nutrition program and lost about 10 pounds and I also found your podcast around the same time. Generally pretty happy

with the way that I looked except for two small areas where I'd love to target some fat loss and when I lost the 10 pounds earlier this year I also lost some curves that I'd like to gain back. So I purchased the Muscle Mommy program, my very first maps product when it launched a few weeks ago to help me with those goals. And so I'm now in the middle of week three of phase one but I'm having a hard time with two things and that is the time commitment and the intensity. So for context, I am a mom, a wife, full-time employee and I'm also an MBA student at Berkeley.

So for me, the Muscle Mommy program workouts can take over an hour to complete with the recommended rest times. And so that's pretty hard for me to fit into my schedule on any given day. So I'm wondering if it is okay to split the workouts and do shorter workouts over more days of the week. And I don't know if that affects the overall outcome of the program. And if it is okay to do that, what does that mean for the trigger sessions?

Alternatively, would a program like MAPS 15 be better for me with my time constraints and the goals that I have in mind? So that's question one. Question two is on the intensity side, I consider myself pretty fit, but probably disproportionately so so historically, focusing more on lower body than upper body and core. And so some of the exercises, at least in phase one are a little light for me. So for example, I did the elevated dumbbell sumo squats this morning and so with my dumbbells up at the highest level, which is 55 pounds, I can probably do 15 to 20 reps rather than the 12 that's recommended.

I do have a barbell though and I see there are barbell squats in phase two. But then on the other hand, some of the upper body exercises, my 15 pound dumbbells are more than enough. So my question here is, should I advance to phase two for the lower body work so that I'm challenged? Or should I stay the course and complete the program as scheduled? Or is there a completely different program you'd recommend for someone like me? And then lastly, I'll just say, I love all of the advice written into the program, especially around the testing and the supplement advice for women. Um, I love the workouts.

I'm doing a lot of moves. I wasn't previously incorporating, so it's been fun. It's been a nice change, but wanted to pose this as a live question in case there are others experiencing the same issues. This is a great question. That's great detail. And I think your intuition is already on point, which is, I just don't think that that's the ideal program

for your current time in your life. You've got a lot going on right now and trying to train inside the gym and even, and you could totally split it. Like you said, there's nothing wrong with that. We've modified programs for people like that before. I just think that a maps 15 type of protocol will better serve you with everything you have going on. I think you'll build as much, if not more muscle that way. You want to think about it quite as much. It's all right there, ready to go. Yes. And then maybe when things slow down a little bit school-wise

or work-wise or summer-wise, depending on what you know that better, anybody, then maybe we jump back into a muscle model. Doesn't mean you can't utilize, though, a lot of the cool stuff that because muscle model, we put a lot of effort into all the supplement diet recommendations. You can keep that. You can keep that.

You could totally keep all those things. I do think a modified program, though, as far as like, or following Maps 15, like the advanced style, which is more like about a 20-minute work, 20-25 minute workout, especially since you have a barbell, that's what I would probably push you towards. Yeah. It bottom.

I mean, look, a mom full-time employee also going to school. You got a lot going on. Um, and based off of what you're saying with your work and your, and your education, you're probably somebody that pushes yourself pretty hard or very accomplished. And so that means you probably veer more towards I'm doing too much rather than I need, you know, kind of the right amount. I think MAS15 is going to give you better results. Now, as far as the question about the reps and the weight that you're using,

obviously you can go heavier if you could get a heavier dumbbell. But here's the other thing. You could also make that weight feel heavier by going slower with the reps or pausing at the bottom and tensing it. So sometimes what I'll do is, you know, if I'm using a weight and I think, okay, I want to do, you know, 12 reps with this and then I end up pumping out 16 reps. Well, with the next set, I might not add weight. I'll just slow the reps down so that it becomes 12 or I'll change the technique in the form a little bit. So there's different ways to do progressive overload. One of them is to add weight.

The other one is to make the current weight you have feel heavier. Both of them are totally valid. But yeah, Maps 15, do the advanced version. I think that's perfect for what you said. And then after that, like Adam said, when you have more time, go back to Maps Muscle Mommy. You'll be set.

You also could, even though we're, I mean, I think just to help other people that have this question, we should talk about it. You mentioned you had a barbell. I would actually just put a barbell on your back and do the sumo squats. You can do that. So instead of having the dumbbell between your legs, because it sounds like you're an advanced lifter, so you would probably know how to do that. I would just say, hey, let's just put the barbell on your back. That way you can load that, especially since you have a strong lower body, and we'll do sumo squats. But don't do it elevated. Oh yeah, no. You don't need to do it elevated if you have a barbell on your back. That way you can load that, especially since you have a strong lower body and we'll do sumo squats.

But don't do it elevated. Because you don't need to do it elevated if you have a barbell. The elevated part is because the dumbbell's down between your legs, it'll hit the floor. But you can go down just as deep with a barbell without having to elevate. And the reason why I'm saying that,

I could just imagine you getting a barbell on your back and then trying to step up and elevate. Don't do that. Glad you clarified that. Don't do that. But yeah, if you were a client of mine and that we were trying to solve that barbell sumo squat and you had a barbell I'd say oh let's just do barbell sumo squats that'll do what I'm trying to accomplish from that exercise. But I think none of

that matters because I think we're going to move you over to maps 15. We'll have Doug send that over to you. I'm assuming you don't have it already? Do you have maps 15? Yeah. Okay so we'll have Doug send that over to you free and then follow the advanced version. So there's two versions in there. There's the beginner 15 kind of version and then there's the advanced version. The advanced version takes more like 20 to 25 minutes. So let's have you do that and then stay in touch with us as this goes through. I think it's going to be the perfect amount of volume for you and I think you're going to find you get better results that way. I think you're going to feel great doing it. Depending on how that goes, there's possibilities of me adding one exercise here or there to it like if we were trying to do something specific, but I think that by itself is going to

do you really well. Totally. Okay, thank you. And then just last question since, you know, I have a little bit of disproportion. Is there anything you recommend to sort of even out the upper body, lower body strength? That's very normal, especially for a woman to have a very strong lower body in comparison to upper body. That's totally normal. Now, if you said something like, uh, you cared about, uh, uh, aesthetically, like you're like, Adam, I wish my shoulders were more developed or I wish, but if you are okay with the shape

and the development of your upper body in relation, that's totally fine. It's very normal. In fact, many of my female, I had a lot of female clients that could squat and deadlift damn near the same amount of weight as my men could. So women could get really, really strong in their lower body, uh, not so much in their upper body. So it's totally normal to have that feel disproportionate so long. And so long as you're happy with your symmetry and your physique shape, and

you're not telling me specifically, like there's a part on your upper body, your wish were more developed, I wouldn't modify or change the program from there. Okay. Sounds good. Awesome. Yeah. Thanks for calling in. All right. Take care guys You know the the the interesting thing about mass 15 is it's probably the most appropriate program for most people Especially with the demands of work and you know, just family and all like it's just it's one of those things It's nice to have something like that that you can keep consistent with. Yeah, it's just, it's one of those things, it's nice to have something like that that you can keep consistent with.

Yeah, it's become one of my favorite programs. Especially kind of like where I think I'm at in my life, right, it's obviously not the best program if you're gonna get on stage and compete, you know? It's not the best program for you if you're trying to. Yeah, but you know, when you say that, you gotta be careful, because someone listening, someone listening is like, well, I wanna look like I am.

I know. Like, no, no, no, it's just not appropriate in the sense that it's not going to get you anywhere to train with crazy volume-up stuff because you have a normal life, you work, you have kids. Your stress bucket is filled up. When you're competing, people need to realize, when you're competing, that's your job.

You don't do anything else, and your whole life revolves around it. It's one of the most selfish sports in the world for that reason. Our next caller is Anthony from Florida. Anthony, what's going on, man? How's it going guys? Good. How can we help you?

What up? So I'm calling because I had to talk to you guys about four months ago. You said to reach back out and check in with um, I did maps in a ball advance and I went into reverse diet and as self predicted, I put on about 12 pounds and I would say majority of it being all muscle. Um, yeah, I felt great. I went from that. I ended up going from, um, I was eating like 1800 calories at the time.

You guys said I have to go way higher. So I went reversed it and I got to about probably on average, 3,300, 3,400 a day. Wow. Um, and I felt amazing. My strength went through the roof. Um, like I said, I definitely put on like, definitely put on some size. I would imagine I put a little bit of fat on, but like my waist never changed. My, my, you know, clothes really never changed or anything like that, but I

definitely got bigger. Huge. Um, yeah. So it was really awesome. And then now basically what's going on is I am, um, wanting to do a small little cut after doing that reverse diet for a while. And like I'm somebody that's pretty much usually locked in. Like when I do, when I jump into a calorie deficit and I pick whatever my calories is

going to be, like I don't go over it. I'm really strict. I'm really good about, um, you know, counting my calories, using my app, hitting all my macros or everything like that. But it feels like this time I'm like having such a hard time. I don't know if it's because I was maybe used to eating so much food after doing that reverse diet. And I will also say that I did just have a baby.

So my sleep is terrible. So I don't know if that's playing a huge factor in it. I've noticed my cravings are like, not typical for me. Like I don't like, I can have cheeses and pretzels and stuff like that in the house and like not even worry about it. Let my kids have them once in a while. But like, I find myself like getting so hungry and like strictly craving those things and it's just like way out of the ordinary for me.

So what I'm trying to figure out is am I cutting too deep right after doing a reverse diet? Or is it just like the fact that my sleep is so bad, that's factor in like, why am I having such a hard time cutting? It's literally, it's literally all three things you just said. Like, first of all, one, one, one thing by itself that is crazy. And it took me a long time to make this connection of what a, what a massive difference, one poor night of sleep. I can guarantee that next day I'm going to have the weirdest cravings.

Yeah. So there's lots of studies on it. So that's a fact, just that alone. So you're asleep disrupting. You're also a new person. You are 12 pounds more buff than you've ever been with a metabolism that can eat 3,400 calories, which you may have never been in your life before,

and now you're trying to cut back down. So, that in itself is really, really difficult. And it may also be you might be too aggressively cutting and you don't need to. You might be— That's what I was wanting to say. You might be— Because you're used to probably cutting down to a certain amount or maybe a certain like meals that you have you just went right back to that. It's like the fact

that you went all the way up to 3,400 you can probably cut at like 2,800 and lean out nicely. And so I'm looking at like 25 so I'm way too yeah that's too much. Yeah, 282800 and and another one of those signs is the cravings are so bad because you Really are hungry and so it's it really is the combination though of all three things you you've reached a higher level Metabolically than you ever have before so it's you're a new version of yourself You're not used to this you're probably cutting a little bit harder than you need to and then you're also Dealing with poor sleep that's definitely going to kick that up. And so you know a strategy Anthony if you can do this and I don't know if you you're good or not this would be difficult for you but I would if I'm in your

situation where I'm battling these sometimes a good sleep sometimes I don't is I would ebb and flow my calories so I'm not like just, I'm eating 2,800 every single day. Some days I might go as low as 24, 2500. Other days I might be 3,200 calories and kind of allow it to undulate. Now at the end of the week, you average out in a cut, but based off of how you're feeling and what's going on with your sleep and everything else,

I might allow those days to be higher calorie days and then days when, hey, I got good sleep last night, I'm busy today, so it doesn't bother me to miss an extra 500. You could go low on that day. So there's nothing wrong and even lower than what I said, you could push as low as 2,000 for one day. One day of a 2,000 calorie day is not going to hurt you. Just be prepared that the next day you might be really hungry and if you paired that with a four night of sleep, those cravings might kick in. So the other reason not to go too hard of a cut is the stress of lack of sleep is already a lot of stress. So then to add the stress of reduced calories,

that's like a double whammy. So in a position like how old's your baby? How long would you have it? Next week's. Okay. So you're in the middle of it. So I would, I do, I'd be So I would do a very low mild cut. Almost maintenance. Yeah, I would go like if you were averaging 3,300 calories, I'd go 31, like something that's just real tiny because unless you're in a hurry, if you're not in a hurry, I would do a tiny cut.

I wouldn't go crazy because you got a, lack of sleep is a killer, man man, is a killer on your recovery. It crushes your, it causes cravings. It's a big stress on the body. So going in an aggressive cut plus lack of sleep, like that's, that's, that's not a good idea. I would do a real, real mild cut at most, and then just monitor your intensity with your workouts.

Keep it kind of easy. Anabolic advance is probably too much at this point this would be more of a math 15 math 15 we the perfect workout for you right now and then just take it from there and I remember I remember you I remember our conversation last time Anthony I know you have you have a lot of muscle you have you have your lean and I so you're actually in a place now where you'd be surprised like just kind of keeping a me like just get out of a bulk but put yourself in a maintenance you'll probably get a little leaner you'll probably lean out so you don't you when you have as

much muscle as you have you train is consistent you could probably just eat right around 3,000 calories to where you're what you would consider kind of a maintenance place and you would probably week over week slowly lean out and feel a lot better in the in that know, I remember you, you called us out of your garage, right? Yeah. Yeah. Yeah. So is this, and I just had my, my third daughter. That's what I was telling you guys. Obviously with between the three kids and this baby's definitely the more difficult one with the sleep as far as that goes. And then, um, you know,

so what I had, what I did was I finished maps in a ball, like, I knew that it was way too much for me. I kind of switched. I'm just doing three days a week and I just do like a full body workout. And, uh, in some days it's only like, I don't even like, sometimes I won't even get to the legs just cause I know I'm too tired to do it. And I don't want to stress my body. Uh, so it's like, typically it's just about three hours a week of, of working out and the rest has just been kind of walking and just trying to like.

Maintain it. Um, and so I was wondering like what you thought would be the next, and I guess you just answer that by saying maps. Bro, you'll love it. It's perfect. Yeah. Do the advanced version. It's like two lifts a day, every day. Um, most days you're going in, you're doing two lifts and that's it. You're in and out. It's your body will recover from it. You'll feel good daily. Little bit daily seems to be better than a lot occasionally. So, you know, two full body workouts a week versus, you know, 20 minutes a day. I mean, the, the, the shorter, better match for your environment.

They seem to be a lot better. Yeah. And I do. I'm right now taking two weeks off and I wanted to run this body because I pretty sure I heard you talk about this cell before. Um, so I've been dealing with tennis elbow now probably for like two years. And I'm doing like, I'm treating it like the toxic way where I like go get a quarter zone shot act like there's nothing wrong.

And then I just worked through it. Um, and I've hit this point, like where I got it, my final quarter zone shot, like two weeks ago, and it just did absolutely nothing for me. So it's not even like, I'm at a point where it's not working for me anymore. So like, I know that like, I just need to give my body rest. Plus there's not sleeping. So it just worked out where it's not working for me anymore. So like, I know that like, I just need to give my body rest plus because they're not sleeping. So it just worked out that it's the time to do so. But my question would be like with the tennis elbow, you know, I am, I am set

up for an MRI and like trying to figure out a few things, but is it, do you have any like, yeah, like, keep what I have without losing it, but still, yes. So deep tissue massage will help unless you got a tear, but it sounds like a lot of inflammation. Deep tissue massage, and are you looking, have you looked into peptides? Have you worked with like BPC 157, thymus and beta? I just started it today.

There you go. So deep tissue massage that, and then really just ease into your workout. I'm gonna add more holistic stuff to that. Okay. So now that we're going to move you to maps 15, okay. Every day that you also lift, I want you to start it. So if you go on mind pump TV, our YouTube channel, Justin and I both have done videos on this.

I know I've done a tennis golf elbow one. I know Justin has too. There's some mobility drills specifically for the wrist and the shoulder, which will address this. But wait till you feel better though. Don't do it. If you're super inflamed right now, don't go jumping into intense mobility because you'll

make it worse. You gotta let it get a little better. That's definitely the worst it's ever been in two years. And I'm wondering if it's because part of it's because with the reverse diet and my lifts got so much heavier than what they normally have. Yeah that exacerbated it for sure. 100%. But wait until it starts to feel better

and then the mobility movements, because you can overdo those too when you're really inflated. Like Adam said, before every workout. Yeah, every workout you start with those movements. Like rifle flips or some wrist up. You'll see there's a couple videos. There's a couple videos that Justin and I,

I battled this like crazy, especially when I was getting big for competing. So with that, it was a constant battle and you just got to do that. It's just got to become part of your routine to do that before you train any of your lifts. So watch those videos and make that part of your routine. So you basically are going to be doing a mobility exercise and then the two exercises inside maps 15.

And that's what your workouts look like going forward. Yep. And you'll hang on to your gains, bro. You'll hang on to your gains bro you'll hang on to your gains you'll be fine you'll be alright you'll be alright you've been training for a while you won't you'll be alright it's a good place to be God bless you three daughters yeah yeah yeah yeah good for you how old are they you get the six-week-old and what I got a four-year-old two year old and a six week old. How's your wife? How's she doing? She's she's doing good. She thank God she's as solid as she is,

because it's definitely been a struggle, you know, especially with, um, I'm out of the house a lot and I just recently started doing training myself. I got certified and so my, my sketch, you guys obviously know what that type of schedule looks like. Like the time she needs me the most is probably the times that I'm actually at the gym helping other people, you know? So it's been tough a little bit, but we're getting through it. Good.

Good for you. God bless. That's awesome. All right, man. Good to hear from you. All right. Thank you. Take it easy.

Wasn't he the one that you made a comment about like womanizers? I don't think everyone, you know, I think it was every guy I know that has three girls or more in their past were playboys. They were all playboys. I don't think everyone, you know, I think it was every guy I know that has three girls or more in their past were playboys. They were all playboys. Every one of them. And then you get blessed with a bunch of football with the same thing. And their daughter's always adorable. They'll get this beautiful little girl. Whether you believe in God or not, or you think it's just this magical universe thing that just happens. Like there's something weird about how when guys

are playboys, they tend to have daughters. It's the balance, dude. Yes, and not just one, they normally have two or three. It's just a bunch. Yeah, and it's just like, it's God's way of being like, here you go. Oh, dude. Now you're gonna get a taste of your own medicine.

Yeah, yeah. You know, I did wanna say this, just, you know, just after we got off the call with the cortisone, you know, repeated cortisone use has been shown to break tissue down, cause more problems, because that inflammatory signal is also a signal for healing. Yeah, so you block it and get rid of it, the pain's gone, but now your body's regenerating.

So challenging telling somebody that because they feel so good right after. Oh, I used to tell my clients, one, go for one, and then that's it, after that, because you see the data, the data will show you this, like you to tell my clients one. It is a relief. Go for one, and then that's it. After that, because you see the data, the data will show you this. It's like you get joint degeneration, all that stuff. So, pretty crazy.

Our next caller is Courtney from South Carolina. Hi Courtney. Oh my God. What's going on? I just said I wouldn't cry. Here it comes. Stop it. If you cry, I'm gonna cry, then they're gonna cry,

we're all gonna cry. I love it. Hold it in. I love you guys then they're gonna cry. We're all gonna cry Hold it in Okay, thank you. Oh Hi You got a car can we help you? right, um The question right. Um, so yeah, okay Well before I ask I do just want to say I mean, I'm sure you read the email

But I just want to say thank you for like being total lifesavers. And you guys were just the best people ever. You're saying you thank you. Thank you. Thank you. Okay, so now for my silly question that I feel like is relatable in some way. Um, so I love like the gym. I love working out, but I am one of the bro split people. So I do like a chest day, a back day, et cetera, et cetera. And

I just love that way of training so much. And I know in order to get past a plateau, I need to do something different, but like the idea of a full body workout, I'm like, I just don't want to do it. Honestly. I just don't want to. There's, and I know that like, I have to, I guess my question is, I know that like I have to I guess my question is I know all of you guys have talked about how You have your own favorites. How do you make that transition like? Emotionally you well Courtney you you actually you don't have to okay. You're fine You you don't ever you could train bro split forever totally and totally be okay

you could train bro split forever, totally, and totally be okay. The reason why we teach it is because most people are in a plateau in their life and they're trying to break a plateau and they want to see change in their physique. And one of the easiest ways that we could do that for somebody is to move them away from the current way that they've been training forever and something that's totally different, like full body. And so, and most of the research supports that that's better for most people. But if you're at a place where you're very happy, like physically, strength wise, and you like going to the gym and you enjoy that way of lifting, then I wouldn't necessarily move you out of it. Now, if you were telling me, I don't know, I'm just not seeing any change

and I haven't been getting any stronger in a month. Or you're getting injured. Yeah. And you haven't been getting any stronger and I'm like, or you're getting injured. Yeah. And you're, and you're wanting more from your workouts and you feel like they're not giving you the return. Well then yeah, that one of the easiest things I'd say was say, well, court, we've been doing this bro split for a really long time.

Let me switch you over to a full body routine and let me show you some new results that you haven't seen. And so then I would, I would urge you to go that direction. But if I had a client and you, cause you look pretty fit for where I'm, from where I'm sitting, that is pretty fit, pretty healthy, pretty strong, loves to train this way. I would not necessarily make you go to a full body because you really enjoy the way you're lifting right now.

So I'm going to ask you a question cause it'll help me answer this for, for you better. What do you love about the gym what do you love about working out what is it about it that you like so much I just love being strong like I know I said it a little bit in my email so I'll keep it brief but like I hadn't eating disorders since I was 11 and honestly what saved my life was the gym and knowing that I needed to eat in order to be strong. Like you can't just run on fumes. So gym and honestly the four of y'all, Doug, you too. Really just that's the one thing I think that convinced me to keep doing the right thing.

Because I love being strong. I love working out. I love being able to do hard things and it's really more a mindset and kind of like a practice, just like you brush your teeth. Like why? Cause you want it to be clean. Why do you want to be clean? I don't know.

You just do. So it's, it's a bit like that for me. Um, I'd like to break through plateaus because you know, it's always nice to get better, but yeah, that's the conundrum. I'm kind of caught in. What, what, what concerns you about the format of the, the total body workout in comparison to what you're doing? You know, it's not the format. It's really just more.

I do love the gym and I'm afraid of the possibility of not wanting work out. Yeah. So, so I got the answer. It'll be in the gym. Yep. I got the answer. So, so I'm, I'm glad I asked that question.

Uh, considering your background and what you're getting from this, uh, this is, because this is a, a control thing for you. It's a, it's a routine. I go every day. I don't want to miss it. It's been so beneficial to me. It got me out of that dark place and I don don't wanna ever go back to that dark place, and I don't wanna make any steps or changes

that could potentially bring me back there where I was before. Strong association with that. And I go every day, and it's good. I wake up and I go, and it's this awesome thing. I get it, I get it. So, how old are you, by the way, and how long have you been doing this now with exercise?

I'm 29, and I've been in the gym since I was young, but definitely doing all the wrong things, having all the wrong mindset. And I did kind of, I went to like a rehab facility for athletes to help us kind of reintegrate back into doing what we love in a healthier fashion. So I am in a place where I don't do it to look any certain way. I really do it as just a means to do what I love to do. Yeah. No, I totally get it. Great mindset. I totally get it. Okay. So you're going to be having this relationship and for with exercise for the what I love to do. Yeah, no, I totally get it. It's a great mindset. I totally get it. Okay, so you're going to be having this relationship with exercise for the rest of your life, hopefully.

So it's going to be beneficial for you to change what you're doing. Forget about your body performance and strength. All those are important, but let's forget about those for a second. Here's why it's important to change what you're doing. Because you need to break the chains with the connection you have with the current way you're working out. And all that's gonna do, so think about it this way, right? Okay?

We are going to mature you in a fitness way. You're gonna achieve more fitness maturity. What does fitness maturity look like? It looks like I can do different things. I'm not tied to this one. I have favorites, but it's okay if I move away. I don't have fear of moving away from this one style of training or this one type of schedule.

I can move to a different one. And although I have my favorites, I don't fear moving out. That's fitness maturity and we want that because you're going to be doing this for the rest of your life. So it's a good idea to do something different precisely for that. Now, as far as having a daily practice in the gym, there's nothing wrong with that

at all. You can do a full body workout three days a week and still go to the gym every single day and do different things. You could do mobility would be my favorite thing for you to go to the gym and focus on mobility. There's athletic drills that you could do in the gym. You could take a full body workout, split it up and do it so that you're in there. Instead of three days, you're in there six days.

You can go to the gym every single day. It doesn't have to be chest, back, shoulders, biceps, triceps, like that. It could be different. And what'll happen is you're going to find it'll feel at first a little terrifying, then freeing, and then you're going to expand your horizon and your understanding of fitness and you're going to mature your horizon and your understanding of fitness, and you're going to mature to another level. So I think that that would be the reason

why I would encourage you to do that. You need to meet new friends. And they're all, these friends are all different ways to train that's beneficial for your body. So it's like creating a new relationship, a new association with a different way to move around and to enjoy other aspects of fitness that you're introducing yourself to. So I, yeah, it's a tough one because I definitely love performance style training and it's a hard thing for me to kind of switch it around and, you know, do a different format.

But I know every time that I kind of switch and go somewhere where I'm uncomfortable that's where all the growth lies. Do you you said you like being strong would you would you ever want would you be interested in following our powerlifting program? I think it's is it four or five days a week in the gym, Mass Power Lift. Let's figure it's four days. It's four days a week in the gym, Maps Power Lift and you can go the other days in the gym just go in there and do mobility work. You go in there and just work on stretching mobility But it is a straight power lifting routine if you like to get strong You will get your strongest following that program with the major lifts if you're interested we can we could send that to you. I

mean, I'll Try it. I just feel like Just out of curiosity because you've been running a bro split for so long, suffer from any joint pain, shoulders, hips, back, elbows? Anything bother you? No. OK.

I mean, honestly, this is maybe where we're not all on the same page of agreement here. I don't know if I would move you because you're not telling me that there's something you want different aesthetically. You're not complaining of any sort of chronic nagging pain because you've been doing everything in the same plane for so long because eventually what will happen. And I might just, if you were a client of mine, I might just wait till this happens. I might wait for you one day, eight months later, we've been training together

and you go, Oh man, Adam, my wrist and my elbow is bothering me. Or you might just be like, I'm ready. Or that, or you're like, I want to try it. And I might just wait for you to want to do something else. And then we move into it or let your body start telling you that, Hey, you're neglecting rotational movements or you're neglecting some way of training. And then I would teach it to you through one of our programs. But if you really are in a rhythm, you really like BroSpot, you're really happy. You're not doing anything wrong. You're not doing anything wrong. And sometimes what I don't like about our space is this constant pursuit of we

have to keep changing and building. And it's like, no, I mean, a lot of my training is about optimizing the rest of my life. And if the rest of my life is really good and I've got this like healthy relationship, I don't give a shit if I'm doing the same workouts for, you know, six months. And that's not what the studies say is the most optimal for gains and shit. I don't give a shit. I like going to the gym. I enjoy that workout. It keeps me strong. It keeps me fit. It gives me release, like keeps me healthy. Like I don't care that there would have been a, there's a better workout that I could be doing right now that will get me more gains or you know, more, I don't care because I'm at a place where I'm happy. And so if you're happy, I don't know how much I would push you out of what you're enjoying. So you don't necessarily

need to do a full body routine at all. If you like it, it's working for you. And again, if you were my client, as your coach, I would wait for you to come to me and say, Adam, I want this or Adam, I feel like I'm missing this. And then I would say, I have the answer for you. I'll do this yeah I agree 100% with Adam and you at some point you might be like I'm ready I'm ready to try something different which will probably. I just want to know what I'm capable of. Well okay look here's what I'm gonna offer you I can either send you MAPS Power Lift or I can send you MAPS Anabolic Advanced. Anabolic Advanced is more bodybuilding I think it's also four days a week in the gym. MAPS Power Lift

is how many is oh six okay well there you. I think it's also four days a week in the gym. MAPS Power Lift is how many? Oh, six. Okay, well there you go. You wanna work out six days a week? I got MAPS Antibolic Advanced. And it's gonna be different programming than you're used to. Okay.

You wanna try it? All right. We'll see how she does. You'll be in the gym six days a week. So you're still gonna be in the gym a lot. All right, fair enough. All right, we'll send it to you. But I wanna follow up, I wanna hear back from you.

I wanna see how it worked out for you. Even if it sucked for you, I wanna know. Yeah, all of it, it doesn't matter. You don't have to lie. I hated it. Yeah, yes. I think you'll love it. It could do you, but nothing wrong with trying new things.

All right. All right, and thanks for calling. It was really nice to hear that we made that big of an impact for you. Yeah, no, seriously. Thank y'all so much. It really, like y'all are my heroes. Thank you.

Keep doing what you're doing. You're doing a great job. Woo. All right. Thanks, Courtney. All right. Bye, y'all. Bye.

Yeah, you know, I mean, she's fine. It's just at some point, if she's consistent enough she which sounds like she will be she'll get to the point She's like I want to try something different. Not a big deal that her body will tell her I mean, that's you know, I hope not right? I hope it doesn't get to that for no, of course You don't you know, but I mean again her body will tell her before it's forced, right? There's like your body starts to give you signs well before we get word a major issue, you know And so I don't, you know, I, it's, it's a great color and a great conversation because it's not something we

talk too much about because we're always, you know, we're always trying to tell people the most optimal thing or the best next thing or educate you on what the research and the study says. But listen, I can see she's very fit and healthy. She's come from a place, she's come from a place that was very dark and not healthy Right and has found something that is really working for her I didn't see any signs of somebody who I need to move away from I'm almost like am I doing something wrong by not you're not doing anything wrong. That's right

But yeah, I mean if you're gonna ask us what's optimal we have that's we have opinions about that The sense that I got right there was that she trusts us because we've taken her from a very dark place to a very good place in her life now. And she's heard us talk at Nausium, the pros of full body workouts and why it's so much better because we're trying to convince so many other people to move in that direction.

So she thinks, oh shit, I don't like doing that. I don't want to do that. And I can know, I trust these guys. Do I need to do this? And the answer is no, you don't. Just because we try and encourage most people in that direction because it will serve most people to do that, it doesn't necessarily mean it's going to serve her where she's currently at in her life and she's got a very good routine down. Doesn't necessarily mean I would change that. I had another terrible analogy. I was going to launch in this whole conversation and kind of didn't, but it

was like thinking about, you know, your journey in fitness and going to the gym is like, it's not monogamous, like it's polygamous. You got to try all these other things. No, no, no. You're severely monogamous. You can't just switch routines every five minutes. Just stick with it. Good job, Justin. It's up there with ramp water. No, it's not. That's the best one. Look, if you love the show, we have a guide. It's a how to squat like a pro guide. You can get it at mind pump free dot com. You can also find all of us on Instagram. Justin is at mind pump. Justin, I'm at mind pump to Stefano and Adam's at mind pump Adam. Thank you for listening to mind pump. If your goal is to build and shape your body dramatically improve your health

and energy and maximize your overall performance, check out our discounted RGB super bundle at mind pump media.com. The RGB super bundle includes maps, anabolic maps, performance, and maps,, 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 iTunes and by introducing MindPump to your friends and family. We thank you for your support, and until next time, this is Mindpump.